GoodGuysTri - GoodGuysTri - Living Life Intentionally! Sat, 09 Nov 2013 20:42:55 +0000 en-US hourly 1 2 Year Anniversary – Looking Back & What’s Next! Fri, 08 Nov 2013 00:30:46 +0000 IMG_3161


In the past two years GoodGuystri [GGT] has offered a variety of organizations great awareness and fundraising.  In return many of our campaigns were highlighted in mainstream media including the Ottawa Citizen, CTV Ottawa, CBC Hyper-local, various community based newspapers, radio [Live 88.5 and CFRA Ottawa].  Both of these outcomes have afforded us greater ability to simply do more “good” in the world.  We are in awe of our supporters and want to thank you!  With you, we can collectively celebrate outcomes like these:


 i2P_scroll $6,200 USD donated in support of impossible2Possible Youth Ambassadors as well as promotion and support of expeditions and fundraising events!  i2P Educates, Inspires and Empowers Youth to push beyond perceived limits – what a great message for the leaders of tomorrow!  [Check out Expedition Peru live now!]
 SGCR_scroll $120,000+ towards ending kids cancer via the Sears Great Canadian Run and The Chill which supports pediatric oncology research and the Children’s Hospital of Eastern Ontario;
 Food-Bank_scroll 1000′s of pounds of food for the Ottawa Food Bank via the GGT & Friends Holiday Food Drive [2013 Food Drive Launches soon and runs November 15th through December 2, 2013]
 GiftOfWarmth_scroll The Gift of Warmth: Walking the streets of Ottawa helping the homeless with food and clothing during the harshest weeks of winter in Ottawa [in temperatures ranging from -30C and below]
 CHEO_scroll $1,000′s to the Children’s Hospital of Eastern Ontario Foundation by supporting the RunEffortlessly [Created and Led by the amazing Michael Stashin] “Run with less Effort and Impact” clinics
Ott_Human_Soc_scroll GGT engaged in various one-off impromptu campaigns including acting as Pace Bunnies, offering run clinics for kids, inspirational speaking for runners [adults and children], supporting campaigns to end violence against women, supporting a family of a transplant recipient, and lastly, a campaign which came about through a child’s inspiration after watching her father ‘do good’ for so many years (For The Love Of Animals).
 OttawaMission_scroll GGT Thanksgiving Mission: GGT Friends Brian Lafleur and Julia Shillolo ran to Thanksgiving Dinner from Ottawa to Muskoka, a mere 387km in an effort to raise meals for The Ottawa Mission during the Thanksgiving Season.  Raising well over 1300 Meals / $3700+ was definitely a highlight of their long run in less than 3 1/2 days!

Where did all these campaigns come from?

We started with a strong singular focus on impossible2Possible.  We remain committed to building awareness in support of their goal to:  Educate, Inspire and Empower youth and prove that anything is possible.  The addition of new campaigns are reflections of the passionate people who have joined GoodGuysTri; effectively, people joining and dedicating their time and energy to lead new forays of philanthropy are the reason for expanding on our original mandate.  We take great pleasure in offering the resources of GGT to further the amount of “good” we can offer.

We have gained momentum by expanding our spectrum of campaigns and cross pollinating audiences across Ending Kids Cancer, helping the Homeless, supporting the Ottawa Food Bank, The Ottawa Mission, local runs, and individuals.  We believe this has helped all organizations.


 The Ambassadors!

We take pride in the great people we call “GGT Ambassadors” because they give so much.  Here is a high level summary of just some of their contributions they make to a full spectrum of organizations:


  • Ambassador Agnes who is known as “The Beacon of Positivity” across various organizations – her relentless passion and support of i2P, her family and friends, and Scouts Canada… add on her love and sense of adventure for the great outdoors!
  • Ambassador Michael Stashin’s support of Running Technique for i2P Youth Ambassadors, Running Clinics in support of CHEO, and relentless support of GGT campaigns
  • Ambassador Melanie Clement is quietly works in the background on various campaigns, helping with social media, communications, and working tirelessly on fundraising.  For a rest, she joined us on our 100km journey at the Sears Great Canadian Run!
  • Ambassador Corey Turnbull’s many campaigns / Races [Spring Fling Running Thing] that support various organizations in Smiths Falls and beyond.  He is also the co-host of “Distance Obsessed”.  There is a reason he was awarded the Smith Falls BIA
  • Ambassador Neil Rosenthal who created the “GGT Grind” early morning workouts to inspire people to get and remain active while being motivated with big smiles.  Add on his passion and expertise for running and he is often a guest speaker at charity running clinics.
  • Ambassador Alex Flint, the other co-host of “Distance Obsessed” is often found participating in “Trash & Trails” [running and cleaning trails in the Greater Toronto Area] along with GGT Friend David Yona.  Alex can also be found promoting good and acting as a Social Media Ambassador for many great events and races.
  • Steve Mahood and Una Beaudry, our latest Ambassadors have been engaged in many campaigns – logistical support and also giving their all at the Sears Great Canadian Run, 1000 plus day run streak to inspire, huge i2P supporters, and always ready to lend a hand!
  • Ambassador Steven Thomas – Co-Creator of GoodGysTri and relentless in organization and support of all campaigns, Captain of the Sears Great Canadian Run Team, and functional Web Design!
  • Ambassador Mike Herzog – Co-Creator and visionary of GoodGuysTri who relentlessly leads, oversees and down right keeps this organization on it’s feet. His passion for “Living Life Intentionally” has spread far beyond his day to day life and into the minds and actions of all around him.


Scheduled 2014 Campaigns:


Month Event Name / Description
January The Sears Great Canadian Chill – a “polar dip” for fun and awareness of Kids Cancer
February The Gift of Warmth Campaign – supporting local homeless people with encouragement, food, and clothing
April The Spring Fling Running Thing – brought to you by GGT Ambassador Corey Turnbull in support of the Smiths Falls Hospital
May CN Cycle for CHEO – A fun ride and fundraising for the Children’s Hospital of Eastern Ontario
May The Goode Run – Team GGT will be pace bunnies in support of a great event that supports the Osgoode Youth Association
May – June* GGT Trash & Trails brought to you by GGT Ambassador Una Beaudry [more details to come!]
September Run 4 A Cause – Created by GGT Ambassador Joe Rios, RUN 4 a CAUSE is an inclusive, free 5km running event that brings awareness around the important issues that affect all of us in our daily lives in a fun, active way! This project supports all types of charities, big and local grassroots, by providing them promotion and awareness. Click here for more details
August The impossible2Possible Run in Gatineau Park – an amazing celebration of i2P and trail running right in our backyard
October The Sears Great Canadian Run – 100km run and fundraiser to help End Kids Cancer
November The GGT & Friends Holiday Food Drive in support of The Ottawa Food Bank and beyond

Although only the scheduled campaigns are listed, we look forward to supporting various campaigns including the promotion of all i2P expeditions, local and more global philanthropic events and whatever we can do within the resources we have.

Here is the graphical version of our official campaigns for 2014:

GGT Campaigns for 2014

GGT Campaigns for 2014

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A Nation Of Inspiration … A World Of Hope! Sun, 13 Oct 2013 04:45:10 +0000 How does one put into words an experience that transcended beyond expectations, beyond imagination, beyond comprehension? What transpired Saturday, October 5th, 2013 at The Sears Great Canadian Run was nothing short of magical! 24 individuals pushing both their minds and bodies past any concept of ‘limitations’ they had ever perceived … enduring pain, fighting doubts and flat out saying “NO” when the body begged them to stop! These people were on a mission, a mission in which an entire community had rallied behind to help raise over $100,000.00 in the fight against childhood cancer … the community believed, now too did the runners.


This journey began one year prior when myself and Mike Herzog crossed the finish line of this very same event … we were awestruck by the open armed community that welcomed us, by the stories and battles that these families endured, by the sense of completeness when one goes out of their way to make a difference and do a little good. We knew there and then that we had to do more, raise more and get more people to share in this life changing experience we had just stumbled upon.

With the goal of finding 5-6 friends crazy enough to embark on this 100km journey and a target of raising $20,000 for the cause, we were blown away following the publication of our idea … within 48 hours we had 24 eager ‘strangers’ signed up, all committed to running 100km, but more importantly all committed to making a difference and helping the cause! Where did these people come from, how did they hear about us, why did they choose GoodGuysTri? We took stock of the possibility that the reach of GGT and it’s mission was finally spreading, but it didn’t matter, in the end we had a team … a team comprised of strangers spread across various cities including Ottawa, Toronto, Montreal, Cornwall, Orleans, Smiths Falls, Osgoode, Woodbridge … all varying in experience and talent (some had never run a marathon while others were experienced ultra marathoners), but more importantly, all committed to the cause!

I knew that day would be special, but I don’t think anyone saw that
coming! $100,000.00 followed by one of the most epic and emotional runs ever, just WOW. I feel so honoured to of been able to share all these memories with each and every single one of my teammates … THANK YOU, I will remember this experience forever! ~ Team GoodGuysTri Runner

As the months passed and the fundraising events commenced, these once strangers slowly became strangers no more … this once collection of random individuals were coming together and becoming a team, a team that believed and a team that was making a difference. As the team grew stronger the communities around them began to take notice … from the many generous corporate sponsors to all the big hearted individuals, the community rallied and our fundraising efforts soared! Month over month the target goal required rest … $30,000 … $50,000 … $60,0000 … $70,000 … $80,000 … there was no stopping. The more that was raised, the more that people took notice, the more the team wanted to do:

As the final hours ticked away, the impossible happened! With less than 36 hours remaining till the commence of the 100km run, Team GoodGuysTri put out a plea for support, one last request to make an impact, one last prayer to push their fundraising efforts to an unthinkable level … and they were not ignored. When the team awoke Saturday morning and gathered at the Ottawa Aviation Museum set to run, their faces beamed with joy upon learning that their efforts and the community’s support had come together in unison resulting in raising over $100,000.00 for the cause! What better way to start such a herculean task then to know you have been a part of something so extraordinary, so huge, so special!

As the team set off on their journey, the morning sun shown down on them like rays of hope, hope that would propel them through the unthinkable of what was about to transpire. Their goal of running the entire 100km as a single group in order to prove that ‘together we can overcome anything, even kids cancer’ was becoming a reality. Like a herd of gazelles galloping across the planes of Africa, the group moved with ease, smiles, laughter and yes… even singing:

As the miles built up, the singing and laughter quieted when the inevitable aches and pains set in … feet, knees and legs began to throb from the hours upon hours of pounding … stomaches turn as runners bodies began shutting down in protest to the beating … muscles burned as the body began to cannibalize itself in search of new energy sources to pull from … their minds become lightheaded and disoriented as they pushed themselves through limits never thought possible … but despite the challenges, despite the pain, despite the suffering, this team did not quit. The true magic on the day was realized through watching these runners surge onwards despite their evident suffering, they felt compelled to stay committed to their team mates, but more importantly they felt committed to the families and children for which they ran … the children who never chose cancer yet have to endure the chemo treatments day in and day out … the families who never chose to loose their innocent child yet have to live their lives with a void and emptiness in their hearts! It were these thoughts that the runners pulled on, these thoughts that made their suffering so insignificant, these thoughts that moved them forward!

I did not realize the magnitude of the way I would feel throughout that day and leading up to the final moments at the Finish … everyone wanted to be a part of the fight to end kids cancer! I saw you all leave with smiles on your faces that morning, I saw you all at your most exhausted/painful moments of that day and I saw you all stick together as a team carrying each other to the end. I wouldn’t have wanted to be anywhere else last Saturday and I am happy that I could have been a part of it! ~ Team GoodGuysTri Volunteer

Just like at the end of every storm a rainbow follows … the team also experienced many highs on the day. To help them through the rough patches there was an army of GoodGuysTri volunteers out there on the course following and supporting the team throughout the day. At each of the 16 checkpoints the team was welcomed with the smiles and helping hands of our beautiful volunteers to replenish fluids and restock food, we had trained doctors with massage tables treating and working on injured/cramping runners (HUGE THANK YOU to Dr. Isaac Cristoveanu & Dr. Troy Sturtevant from Holistic Clinic), we had individuals experienced in treating blisters, nausea and other common ‘runner issues’ (THANK YOU to the incredible Mike Stashin). While on the run course we were never alone, always a smiling face waiting for us, sharing candy with us, riding a bike beside us (Mr. Trevor Choffe you were a godsend), others were dancing and ringing cowbells for us, shouting kind words of encouragement and snapping photos/video (Mr. Jim Johnston of & Mark Alsop of Captura Video). To add some spice and humour to the day we were visited by the GGT Green Men Group, runners rocked out to some 80′s rock n’ roll tunes, there were props, costumes and other hilarities that kept the spirits high and the runners distracted from their suffering.

As day turned to night, the goal was in sight… despite the nearly 13 hours of running, the taxing demands and stress of the day seemed to lift, all team members went to some surreal place where their feet no longer hurt, their muscles no longer ached, their minds suddenly cleared. The buildup from 9 months of planning, training, family sacrifices, stressing and focusing on a goal was suddenly unleashing and being replaced with emotions … the team of runners had bonded into a close nit family over the course of the day and together they were within moments of realizing what some thought near impossible. They had traveled 100km together, shoulder to shoulder, every member leaning on the next for support, never doubting or complaining no matter what personal battles they fought through. This team of highly talented athletes who have spent a lifetime chasing their own personal goals, striving to better their accomplishments for personal satisfaction suddenly realized what they were about to accomplish. They had spent the last 9 months putting their needs, their desires, their dreams aside in order to focus attention on something bigger than themselves, on something that was more powerful then getting a personal best in a race, for something that really mattered … THE CAUSE!

As we stood 800 meters from the finish line the team stopped for a brief moment to soak in what was happening … I could see endless amounts of emotion flowing from every single one of them … eyes filled with joy, smiles beaming with pride and endless amounts of excitement! After a huge round of hugs and thank yous to one another, the team trotted their way towards the finish line where they knew their friends and family would be gathered … what they didn’t expect was the sea of love that awaited them. As we rounded the final corner the sound of our shuffling feet was drowned out by the deafening cheers, bells, whistles … people were jumping and dancing with excitement as we approached … coming through the finishing shoot, the arms of our fellow competitors/runners on the day reached out to high-five and congratulate us … the voice on the loudspeaker welcomed us in like heroes, thanking us for our contributions and our efforts … the moment can only be explained as MAGICAL!

I’ve raced in many LARGE endurance events, overcome many challenges and been whitens to massive cheering crowds, but coming to that finish line hand-in-hand with this team, surrounded by these wonderful philanthropic people … I suddenly became overwhelmed and could no longer hold back the tears… tears not for what I had accomplished nor for the difference we had made by raising $100,000.00, but for my team mates! These people put their faith and trust into a plan and executed it without question, without doubt and without complaint. They put themselves out there, trained their butts off, offered up countless hours leading up to the event, came up with original and creative means to fundraise and just kept pushing to do more! This day wasn’t about any single individual, it was about something bigger, something more important, it was about showing the world that yes … with a little bit of effort we can all make a difference in this world … and that’s what they did!

Uncontrollable emotion as the team is welcomed to the finish line

Uncontrollable emotion as the team is welcomed to the finish line

The event finished with a lovely dinner at the Chateau Montebello, then finally after the nine months of planning, countless hours of effort, thousands of kilometres of running and one incredible day, it was all done. We said our goodbyes, had a few hugs and then parted ways to head home for some much deserved sleep… but as we were departing, I received the best present ever! As we said our goodbyes, team mate after team mate thanked me … not just for the chance to be part of this team, not just for the day’s experience, but they said this journey changed them … it made them look at life differently and want to do more things to make a difference. OMG, hearing those words brought so much joy and hope I cannot express! Since it’s inception, the goal of GoodGuysTri was to motivate and empower individuals to go out and “Live Life Intentionally”, to take their passion (whatever it may be) and use it for the greater good. Knowing that we touched 23 individuals (and possibly many more) through this journey and empowered them to go do more ‘good’ … we can make a difference, all we have to do is care!

Post race group shot of the entire team ... 24 runners, 36+ volunteers ... "One Team!"

Post race group shot of the entire team … 24 runners, 36+ volunteers … “One Team!”

Following the event I was asked by a friend about the experience and the question of a finisher medal came up… at first this caught me off guard, typically yes we do get finisher medals for all the events I partake in. I thought about the question a little then proceeded to tell them no, there was no finisher medals for what we did. They seemed confused and rebutted with “but you ran 100km, what an achievement, you need something as a reward for your efforts”. At the time I kind of chuckled to myself and said “knowing what we did and the many unsuspecting families this will end up helping, that’s better than any piece of medal you can hang around my neck”. Sure it sounds cliche, but nobody went into this expecting anything in return … we all went into this just wanting to help a cause which perhaps none of us have been directly affect by (childhood cancer), but in one way or another we have all been touched by cancer some how. By starting with the children, we are hopeful that there comes a day where we do find a cure and there is no more suffering for anyone.

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Buzz Off Cancer! Thu, 26 Sep 2013 02:44:46 +0000 On September 29th, 2013, some members of the Sears Great Canadian Run GoodGuysTri Team (2013) are offering up their heads to be shaved in support of all those kids who do not have a choice.  We are shaving our heads in honour of the kids, to show support, and to illicit your response – we care about this cause and hope you will consider supporting our campaign with any size donation.

sports4We had a couple of unexpected highlights including the engagement of Sports4 who offered their Bank St. location to host the event and provided two massive gift cards to be raffled off to those who donate $20 any time between September 26th and 4P.M. Sunday, September 29th [We will announce the winners on Sunday night or Monday].

Those who join us and donate, will not only double their chances of winning (2 entries) but will also have the opportunity to shave a strip off their favourite 100km runner, share some laughs, and celebrate our commitment to ending kids cancer.

heatherLThe second highlight is the involvement of GGT Sears Great Canadian Team Member Heather Loeffelhoz who stated:

“I will shave my head if I get to $4000 by Sunday @ 2pm.  If I do not reach this target,  I have a hair appointment at 4:15 to get it cut short.  Either way I will be donating it to Angel Hair for Kids.” [Heather]

So who’s in?  Obviously Heather (who is only $825 away from her $4000 fundraising goal), but also GGT Sears Great Canadian Run team members Steven, Mike, Richard, Neil, David, and Randy!  Come and join us in saying … “Buzz Off Cancer”

Here is our event graphic – please share it online, via email, or print and post!  We thank everyone for their support of this hugely successful campaign!  We are almost at $80,000.

Lets prove to the kids and their families fighting cancer that they are NOT alone in their battle!

UPDATE: OCTOBER 2, 2013: Video Recap below

Original Buzz Off Cancer poster:


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Celebrating 1000 Consecutive Runs and a Life Changed by Running Sat, 21 Sep 2013 17:09:17 +0000 Update September 26th, 2013: Steve Mahood did it!

If you missed it, here is a short trailer of the 1000th run and the celebration

Original Post:

Steve credits his wife Una as a major reason for his success.  He also mentioned that she has been right by his side. [Photo: Steve and Una before the Rome Marathon 2013 - and yes, he ran the day after the marathon!]

Steve credits his wife Una as a major reason for his success. He also mentioned that she has been right by his side for every run along the way. [Photo: Steve and Una before the Rome Marathon 2013 - and yes, he ran the day after the marathon!]

Imagine running 1000 days in a row through extreme weather conditions, sickness, and on the days when running might be the last on a long list of priorities.  Proudly, GoodGuysTri is celebrating Steve Mahood’s accomplishment as September 26th, 2013 marks 1000 consecutive runs!  As impressive is Steve’s story from an overweight 30 year smoker to an ultra runner.

GGT:  How did this all started?

Steve Mahood: “I was selected in 2007 to participate in the first season of the CBC television/newsworld 13 part series “Gotta Run”.  In Gotta Run, 12 participants facing different challenges trained to run the 2007 ING half marathon.  As a 30 year smoker,  I quit smoking on TV in the first episode of the series. Little did I know that my real challenge would be completing the race in great pain from a muscle injury in my leg, which months later was discovered to have been a broken right tibia.”

Steve endured the training and finished the 1/2 marathon; this added “fuel to the fire” for his running career.


Steve running the 2007 ING Half Marathon with a broken tibia


GGT: How did the 1000 consecutive days of running start?

Steve Mahood: “I continued to run and race over the years. In  the fall of 2010 I started to lose my running mojo. My wife Una and I decided to challenge ourselves to 100 consecutive days of running, in hopes of getting back our love of the sport. We started on January 1, 2011. The 100 days came and went and we naturally just kept going, and now we are at 1000 days in a row.  Our passion for running returned and with it the desire to run longer and set bigger goals.”

GGT:  Why did you decide to start running ultra distances?

Steve Mahood: “In March, a few days before the Rome marathon, I heard of the Good Guys Tri organization’s plan to have each member run the full 100km distance from Ottawa to Montebello) at the Ottawa the Sears Great Canadian Run to raise money toward a cure for kid’s cancers.  I contacted GGT’s Mike Herzog expressing my interest to join the team, because while running is important to me, this cause struck me as something I needed to be part of.  We were very sad over hearing of the recent passing of my wife’s former co-worker’s grandson Bryce to cancer and I wanted to be part of a team that was working so hard to raise money to find a cure.”

Steve adds:

“Thanks to Lucy van Oldenbarneveld of CBC Ottawa and coach Rick Hellerd of Zone3sports for all they did to get the show up and on the air and for being such positive role models and motivators. Most recently thanks to coach Ray Zahab and his never ending positive energy and can do attitude. Remember 90% is mental the other 10% is in your head.”

Join Steve on his 1000th consecutive run on Thursday September 26th, 2013 at 6PM at Terry Fox Stadium (5km run – 2.5km out and back and then a small celebration)

We are proud of Steve’s involvement and support of GoodGuysTri.  In celebration of Steve’s amazing accomplishment, GoodGuysTri is pleased to present this short trailer of his story:

Follow Steve’s Journey to 1000 runs and 1000 + consecutive runs on Twitter

[Article and Video by GGT Mike on behalf of the entire GGT team]
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Haliburton Forest Ultra 50 Miler Race Report [GGT Neil] Fri, 20 Sep 2013 04:45:19 +0000 Haliburton Forest Ultra 50 Miler Race Report

WARNING: I write long ultra race reports. I write ULTRA race reports

After participating in the 50 Mile last year in Hali on a difficult day due to severe weather and it being my first 50M I knew I would have to go back for 2013. I had some redemption needed. Once I was luckily included in the GGT Team for the Sears 100k it was a lock for sure as the training could go hand in hand too. So began my prep for this year’s race.

My training was far more relaxed this year from after the 2103 Ottawa marathon through the summer as I wanted to commit more time to my family and run when I could. It still meant that there were numerous 4+ hour runs and many of those tallying 3000ft or more of vert in Gatineau Park but the total volume was more relaxed than 2012. I went into the race with tons of excitement but a more chilled out attitude because I also had so many friends and training buddies all there.
The last few days leading up had its hiccups with sore hips from too much HIIT style workouts with the Good Morning Grind and a pinched nerve in my right shoulder blade (getting old!) which shook the confidence but I navigated through those with care and precision (thank you Michael Michaud at Montgomery Massage!) and managed to be good for race morning!

Race day:


The morning of this race was so much nicer than last year. Was able to chat, joke and talk out nerves with some great people camped with me at ‘GGT Central’- to have so much of the crew from the team there was awesome and soon we were hooting and hollering down a black road head lamps a-bobbing.

Went out quickly as planned with my Brother in Arms Dustin. So many runs he is side by side with me gave me instantly a feel of control and assurance of executing what I (we) needed to do. The only thing missing was Dustin’s dog Jax otherwise we would have been unstoppable. We planned to push to the very front and count bodies to make sure we didn’t have too many people to worry about in front when the trail narrowed on Normac around McDonald Lake. Adam Hill took off way ahead but aside from that there was 4 of us up front as we entered Normac. This is one of my favourite parts of the course and we cruised it nicely hovering in the mid to low 5:xx range. A couple of nice guys and new faces (Trevor D and Mike F) kept us honest in our pace and when we exited Normac I was perfectly happy with the split around the lake and I had a good groove going. Dustin was slow to wake up and had hit the deck a few times and wasn’t his normal self yet (especially compared to his unending energy over the last few big training runs and the i2P 52k two weeks prior) but we both figured he would come around.
The first half was pretty calculated for me and everything was going perfectly. I led a little, Mike F did mostly but none of us were much more than a few feet apart for 40k. I ate early on at some of the AS and kept on taking on calories/salt casually so no hole would form. My legs left really good and so far the race was near perfect. I did notice the surges on some climbs from Mike F would take a more out of me than I liked, so I evaluated the expense of this and just stayed patient. At the 40k turn we all hit it simultaneously to high five and then the game was on.  Split time was 3:40. For my sub 8h goal this was plenty, and then some.


Mike F had made it apparent at most of the AS that he needed no stopping, he would restock gels from his girlfriend and some water and was gone in seconds. As we left from AS#7 he had 150m and I was fine with this. Stay patient. There was still a looming block where I typical have my ultra ‘bad patch’.
Dustin clearly wanted to stay close to Mike and chase but I decided to keep to my planned pace. They got far enough ahead I couldn’t see them but my Garmin told me I was still sitting pretty keeping under 6:00/k for the most part. I was feeling really confident for 4 hours in (insert foreshadowing here).


But then at around 45k my energy slumped. The hills seemed tougher and some were power hiked and it just felt like my batteries were low. I have been here before and knew to stay calm, push on and do the right things. Calories, salt, water. I had the fortune of seeing many faces to give me a boost. Corey was looking good, the legendary Bohn seemed TOO happy (haha), Augusto was trucking along well as were David Y, Dale and Steve. Everyone one was all soldiering on in good spirits. I was walking a hill right when I saw Sereena and Suzanne and I think they looked a bit surprised to see me back from Dustin and walking. I told them I was working through a dark spot and confident it would go and we wished one another well.


AS#6 came and went with me taking extra time to get some food and just desperate to fill a tank I figured needed something. I also found out I was about 6 min back on Dustin and I was fine with that. I ate just about everything- pretty sure it went like this in less than 3 min: watermelon, chips, Oreo cookie, piece of sandwich, soup, coke, ginger ale. I thought ‘probably not great to mix all those things so quickly’ but just threw a nutrition ‘hail Mary’ so to speak…off I went.


It worked! In conjunction with the full belly and the addition of music to pull my mind out of the negative crawl space it was holed up my body came back. I was rolling nicely and the legs were a little crampy but solid. I actually pep talked them aloud and we came to an agreement, haha. As I approached AS#5 I noticed Mike F walking. I pulled up to offer anything I could on me but his right hip had seized up and he was suffering bad and was calling it a day at the AS.

I ate, found out Dustin was a little ahead (now in first!) and off I went.

This is where the day went unexpectedly. The beautiful singletrack trails that Hali has are rugged and once you are deep in difficult to get out of quickly. I was in a zone when I came up on 2 runners. One shirtless and one on the ground in distinct pain. The injured runner, Steve and what turned out to be his dad, were dealing with what looked like a broken leg. As I came to the scene adrenaline rushed through me. He was pale, shaking, his leg was ballooned down the last third and at first glance it looked like a broken tibia. We laid him back to kept him calm, elevate the leg. His father had put compression on the leg with his shirt to stop the swelling but Steve was in shock and looking very hypothermic. His dad was going to be cold soon too and I had no items to help that cause.


We debated options: no phone signal, runners ahead moving to AS#4 to get help and me to either stay or go. The best idea was for me to get to AS#4 for help. A few minutes later I tore off. I was a man on fire. I ran quick as I could and passed the 2 ladies who were dispatched first.
I came to AS#4 at just under 65k and explained everything and the following 30 min was a discombobulated mess of forfeiting my race to try and get back to Steve and help (my first instinct as I was worried about the condition I left him in.) Agnes was there to troubleshoot and wonderful company along with other super nice people at the AS to help me get comfortable until I would head back where I came from to likely help carry Steve out.


So I waited for the medical doctor from AS#2 to come and get me and accepted my day was to help him and not finish. I had  no regrets making this call, it was the right thing to do. But no one came from AS#2 and I found out they went straight to AS#5 instead and ‘didn’t need me anymore.’


I had mixed emotions about this since my race was stopped to help and now was faced with getting back into the mix. While hanging out at AS#4 I watched my second position go when Dale (100 Miler), the guy in third, Alan M(4th), one other guy (5th) and John McAllister (100 Miler) all had come by. I had relinquished a 17 min gap I had on 3rd and given another 13 min by leaving. I was in 5th and now 6 back total.


No matter-a quick decision was made. I came to run 50 miles and that’s what I intended to do. I had stopped my Garmin and started it again so I could know my actual finish time and off I went.


The last 15k or so were awesome but a teeny-tiny bit bittersweet too. I was happy with my call to stop but irked that it ended with me stopping to help uselessly. I ran with vigour because of those emotions and had a blast on Normac again and through all the remaining ASs. Our GGT shirts were becoming distinct to people and it may me proud of our accomplishments and decisions to help.


Coming down the last stretch was great especially to see my personal elapsed race time at 8:03. I crossed the line in 8:33 for my finish result.

It was an awesome day with lessons in altruism, fighting ups and downs, not quitting and learning strategies to coax my body on. I have decided to stop playing a ‘would have, could have, should have’ game about the the day because I ran well through a few challenges and managed to still keep third despite a impromptu 30 min stop.


To watch friends all tear it up was the icing on top and the weekend goes down as a special memory. The number of friendly, supportive people at this race and army of amazing volunteers in unbelievable. It makes this race such a truly special one. Thank you to all who help make the day and a spectacular weekend.  I very much look forward to the next Hali adventure!


My family’s support on this journey is my number one reason I can smile my way through. Thank you endlessly Tara, Isabel, Simon, Mom and Dad.
My best training buddies (you know who you are!) and my GGT ‘family’ have made this a memorable and inspirational summer. You make it easy to want to be a better person and simply ‘do good’ in this world. See you all at the 100km victory lap.



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“To Hali & Back” Wed, 11 Sep 2013 03:59:15 +0000 We’ve all heard the term “To Hell & Back”, so heading into the Haliburton trail race in honour of “Team Tyrel“, it only seemed fitting to dub the weekend “To Hali & Back” given the epic feat that lay before us. A gruelling 50 mile (80km) trail run over mountains and rough terrain that would test even the mightiest of runners, pushing them to their limits and beyond.

tyrelTeam Tyrel … a virtual 5K event to raise money for Tyrel and his family. He is a 13 year old boy awaiting a kidney transplant in Ontario, Canada. While hospital expenses are covered things like lost wages, parking, transportation, tutoring, special dietary needs, and even some medications are not. Tyrel has dialysis three days a week in another city not to mention all the other appointments and tests. The expense is great. We are hoping to alleviate some of the financial strain that his parents, Phil & Sandi, are under by hosting this event.

The day started in darkness (6am race start), 12 friends blending in amongst the welcoming field of competitors (very much a tight nit community camaraderie rather than the ‘stare-down’/'sizing-up’ atmosphere I’m used to at Ironman events), all nervous of the unknown, all questioning the day, all staring out into the hollow darkness of the forest that lay before them. With a mellow 3, 2, 1 countdown following some morning bag pipes, we were off on our adventure.


6am race start in the dark … ready for the day to unfold (Photo by Andy Carroll)

The first 15 kilometres passed in darkness and silence … runners traveling in small packs, all chasing dim lights casted before them from their headlamps, moving to the sound of feet rhythmically thumping along forest trails. We circled the lake (Macdonald Lake) on what I’d like to call a gentle introduction to what was in store for the day … a back country road that soon turned to a well worn undulating trail which had the legs moving and the heart pumping. After a brief stop at aide station #4 (later to be known as my saving grace) it was onto the most technically challenging part of the course, a 10km stretch of gruelling terrain that had little forgiveness for ‘wrong steps’ (a runner later broke their leg through this area) and a ‘chew you up/spit you out’ kind of attitude for those who came unprepared (more on this later)!

Bryce Jude … A 7 year old boy who lost his battle with cancer exactly one year ago to this day (September 7th, 2012). Being involved with raising funds and awareness for childhood cancer (The Run To End Kids Cancer) has brought me a little closer to the cause and more aware of the people/families that have been affected by this disease. Bryce’s family did not want cancer to be his legacy so they started a fund “Refuse2Lose” in his honour.

By now (25km in) the small groups were being scattered and runners were left running in pairs or for the most part alone. As the mileage built up and the realization of ‘being alone’ set in, I was left with more time to think about the small aches and pains that were starting to set in or the realization of just how long 80km of running on these unforgiving trails really was. 30 then 35 km came and went and now my feet and ankles were starting to throb … the constant pounding of my thin shoes over dirt, rocks, tree roots and uneven ground was taking it’s toll. To help get my mind off the negatives, I tried to think about the two photos I had taped to my hydration vest … the two boys which our group of friends had dedicated this run to … Tyrel (mentioned above) and Bryce Jude (on right). Both fighters, both worthy of being remember/thought of … then suddenly my troubles didn’t seem so significant … here’s to always remembering!

The charge to the final checkpoint/turnaround (40km) wasn’t nearly as tough as the preceding sections, and soon there were signs of others on the trail (the faster runners making their way back to the start/finish line) which was invigorating as you got to see friends and other competitors, reminding you that you weren’t alone out there. Reaching the turnaround point was a bag of mixed emotions … you’ve come to appreciate that you essentially just ran a marathon across the most demanding and gruelling terrain you’ve ever run on … only to realize you have to do it all over again! I took the opportunity to pause and have some of the food that the incredibly friendly volunteers were handing out … it was almost as if I wanted to keep looking at the smiling faces, hear the laughter and cheers for just a little longer before I threw myself back into the lonely and demanding trek back. A huge heartfelt thank you to all the volunteers from start to finish … we all know that no race would be possible with out you!

With new found sugar rushing through my body and having a taste of civilization again (even if only for a few brief moments), I was energized and on my way back … but not 20 minutes in, the sugar rush crashed and the spiral into darkness began. My run continued from checkpoint 7 back to 6 (the longest stretch between aide stations on the race), but now my pace slowed and moral got lower. With nothing around but trees and your own pain to focus on, staying motivated and positive seemed like an endless loosing battle. The slightest of aches now seemed unbearable, every footstep vibrated up through your legs, resonating through every bone begging your mind to stop the insanity … but I’m not a quitter, I must push on … and push on I did. Soon the smell of smoke and the sound of aide station 6 could be heard … PEOPLE! I was relieved to be greeted with smiles and my first mistake of the day … a comfy chair to sit in. As the pressure was taken off my feet, my body sighed in relieve and the acceptance of taking ‘only a short break’ creeped into my mind. While sitting I grabbed a burrito to snack on and drank some chicken broth to warm my cooling body.

“Hey Mr… you’re in a race… lets go!” … my always competitive inner voice broke through and reminded me where I was… a race! The intended “just a couple of seconds” had now turned into a few minutes, so I thanked my wonderful volunteers and headed back down the trail. Again, not 20 minutes in, the sugar and energy gained from the aide station wore off and it was back to the gloomy abyss, spiralling deeper and darker into a world of hurt. My once run had now changed to a dismal shuffle, but luckily the next checkpoint wasn’t 6 kilometres away so I willed my stubborn self to it on sheer drive and knowledge that it was ‘just around the corner’.

At this point I started to realize I was in serious trouble, my head was getting light, my muscles were starting to cramp and I still had 25km to go. I sat again to enjoyed another cup of chicken broth and some light conversation with the volunteer when doesn’t a truck come rolling up, out jumps a few people and a medic. Apparently a runner had slipped and broken their leg somewhere between this checkpoint and the next, but getting to them was proving difficult … the trail was too steep/gnarly/technical to get any form of support vehicle or ATV in there to him. I over heard the panicked voices stressing that their cell phones didn’t work and that they had no idea where along the next 11km this injured runner was. Getting caught up in what was unfolding, I’d forgotten all about my current condition, ran over to the medic and asked what I could do … I stated that since no vehicles could get in there, I could run ahead and find the individual while she walked in with her pack, just tell me what to do when I find him. With some brief instructions on what to do, I charged off down the trail, frantically searching for this guy. One kilometre … two kilometre … I was pushing myself a little too hard over what was now the most technical and demanding part of the entire course … I could feel my legs burning and my body begging me to stop but I was bound and determined to go find this guy and tell him help was on the way. All that I could think of was an image of somebody’s leg wedged and broken between two rock, thrashing in pain, fatigued and cold from the light drizzle coming down … and what about the bear’s that were spotted on the trail… it was driving me nuts. I ran as much and as hard as my failing body would allow me (I’m sure it was nothing more than a death shuffle at this point), and still no runner. Finally a good samaritan firefighter came running up from behind, passing me carrying the kit from the medic I’d talked to at the checkpoint … and then just down the hill, between the trees, I could see the injured gentleman who’s leg was wrapped with the shirt of another runner who was standing beside him. Phew, aside from not looking like he was able to move, everyone seemed conscious, calm and now had professional help attending to them.

After making my way down to them and getting confirmation that everyone was ok and in good hands, I was able to shift focusing back to the task at hand … and that came with a cost. With the adrenalin of the hunt (for the injured runner) gone, the realization of my physical state set in. Whatever pain I believed I was in before felt like a day at the spa in comparison to what my body was telling me now. Simply lifting my legs to take a step forward became near impossible, I could feel my body locking up like rusty metal left out in the rain, every step (or attempt at one) was wrenching pain. I tried swallowing salt pills to relieve my cramping body but my stomach rejected it… I tried drinking my liquids high in sodium but again it all came back up … nothing was staying down and my state was only getting worse by the second. It was at this point I knew I was in trouble. My first thought went to the fact that I was walking (well I wouldn’t even call that a walk) … for it has long been my goal in all endurance events to ensure I complete everyone without walking … and for the past 7 years, 2 Ironman, 8 half Ironman, 3 marathons, several half marathons and a 100km road run, I had been true to my commitment, I had never walked in a race … at least not until that very moment … my heart sank! As demoralizing as that was (first time in my life I felt as though I’d failed), my disheartening soon passed and quickly turned to sheer concern. I was struggling to even walk at this point and had no idea how far away the next aide station was. I struggled and fought for every step forward as I knew I had to at least make it to the aide station, it was not safe to stay out here in sweat drenched clothes and the temperature dropping … I had to get myself to help! As I struggled for the next hour and a half, over what turned out to be 4 kilometres, I was passed by countless other competitors and I have to say EVERY SINGLE ONE of them was absolutely amazing. They all slowed down or stopped to ask me if I was ok, if I needed anything … wow, what an incredible sense of community … you’re out racing one another, but at the same time you’re willing to put everything on hold and help one another, so incredible. Unfortunately my stubborn self was too proud to accept help or too concerned to slow what appeared for most to be a good day running and I turned down their offers of support with a simple “I’m good, just cramping, have a great race, I’ll get there”. I knew I could make it on my own, so alone I proceeded.

By the time I got back to aide station #4, things weren’t good. I could barely walk, I was cold/shaking, I was light headed and I felt like death himself (was told I was white as a ghost) … but fortunately my angle and saviour (along with some other incredible volunteers) was there. Friend and team supporter/cheering section, Agnes Jung, had heard from other team members that I was on my way so she waited … and waited… and waited for me to arrive. I can honestly say I don’t know what would of happened to me if Anges wasn’t at that aide station at that very moment to help me. She and the rest of the amazing volunteers talked me into a change of clothes (it was very hard to part with my “GoodGuysTri” gear for I believe in everything it stands for), fed me, gave me oodles of warm chicken broth, wrapped me in blankets and continued to talk with me … no doubt to ensure my head was functioning properly. I couldn’t say thank you enough to these incredible people. But the human spirit didn’t stop there … even though colour was now returning to me and my thinking became more clear, my body was still locked up and aching in pain … so although I never for a second doubted that I would finish this race on my own will, I certainly was questioning how the heck I was going to cover the remaining 18 kilometres with a body that was failing … and that’s when my second saviour came through! “Paul” (that’s all I can remember) a fellow competitor who was doing … get this … the 100 mile race (double what I was doing) offered up his last two Advil to me. I felt ashamed in taking them from him knowing the afternoon, night and morning he had in store, but he insisted and I was in no shape to argue with him. Paul … you are a true testament to the spirit of sportsmanship, THANK YOU. 45 minutes later, after much love and many thanks, I told my saviours I was determined to finish this race. It was recommended again that I should probably stop/pull out, but I simply smiled and Agnes chimed in with a reminder of “you can’t loose if you don’t quit”!

A glimpse of the 80km course, it's route and elevation ... certainly not your average walk in the park!

A glimpse of the 80km course, it’s route and elevation … certainly not your average walk in the park!

Wrapped in my thermal blanket, I started walking down the trail … the walk soon became a shuffle which quickly turned into a jog … before I knew it, I was running! I was beside myself … how can you go from complete failure where you borderline question your survival to running? I didn’t get it, nor did I care to try and understand it… all I knew was that I was running and I WAS GOING TO FINISH THIS RACE! Always the competitor, I happened to glance down at my watch and notice it was getting close to 3:30pm. Hmmm, coming into the race I had no clue what finishing time to expect for a race like this … my training all season was for half Ironman, so my run fitness was geared for covering 21.1 kilometres on the road, not 80km over traitorous trail, no clue what my goal for the day should be. Luckily I had a friend (David Bohn, an experienced ultra marathoner) who needed sub 11 hours on the day in order to qualify himself for another ultra race, so before starting the day, I had set 11 hours as my goal time to beat … which left me roughly 1.5 hours to cover the remaining 15km … I was going to have to hoof it back hard if I wanted to achieve my goal!

The next 13.5km were just incredible … I was running and I felt alive! As I pulled into the last aide station (#2) before heading to the finish line (which was also acting as the medical centre), I just happened to spot the medic I’d talked with and offered to help back at aide station #5 … what she said to me warmed my heart and made me proud to be part of GoodGuysTri! “your brother came through aide station #4 a while ago and had put his race on hold to ensure help was being sent to the guy with the broken leg … just like you did back at aide station #5 when you offered to help in any way you could and didn’t care about your race. … you guys truly are GoodGuys”. Technically I don’t have a brother, but I knew she was talking about Neil Rosenthal (who also had a GoodGuysTri shirt on), who at the time of the incident was sitting in second place in the race and selflessly put his race on hold. Neil was on or near the scene when the gentleman broke his leg and he sprinted to the aide station to signal for help. He then proceeded to wait on standby for 30 minutes, concerned about the well being of the individual, trying to help medics establish where the gentleman was and best route to get to him. Neil’s selfless act cost him 2nd place in the race (he had a 17 minute lead at that point) and possibly a chance to battle his long time training partner Dustin Beach for the overall 1st place title. I may not biologically have a brother, but I’m honoured to be able to call any individual as selfless as Neil my brother!

Haliburton 50 miler race start

Neil Rosenthal tearing it up with Dusting Beach in hot pursuit (Photo by Andy Carroll)

With beams of pride for my fellow team mates radiating from me, and knowing that I had 17 minutes to cover the remaining 1.5 kilometres, I knew my goal of completing the 50 mile journey in under 11 hours was going to happen … and it did! Running down the final stretch of road, seeing my entire team and friends all standing at the side of the road cheering me on and saying “some questioned, but we never doubted for a second that you’d make it in” just put the cheery on the top of a very powerful day! It may not of been the perfect race, but the number of good hearted selfless acts that were experienced throughout the day … and the fact that every single one of 12 friends that set out on the journey that day crossed the finish line safe and under their own will, was the most moving and memorable race of my life!

So many times we hear people say that finish times are just numbers, that it’s the lessons we learn over the course of the race that define us … well I can honestly say today was one of those days where the acts within the race are what defined it. Having two friends finish in the top three or countless others achieve incredible personal bests/firsts isn’t what made this weekend so epic and memorable, it was the community spirt and the focus on being there for one another (as well as complete strangers) regardless of the cost! True to the name, Good Guys Tri!!!

The gang at breakfast the morning after the big run!

The gang at breakfast the morning after the big run!

And just for the record … the Haliburton 50 miler may of broken me today, but I will be back :)

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Pure Magic at the Dinner to End Kids Cancer Tue, 03 Sep 2013 23:32:25 +0000

Continue reading »]]> Dinner to End Kids Cancer

The GoodGuysTri Dinner to End Kids Cancer [D2EKC], hosted by Juniper Kitchen & Wine Bar  with Guest Chef Michael Blackie of Next, was a huge success both in funds raised and the energy of the evening.  So much so, we are happy to announce that the evening raised over $6,000 in support of Team GoodGuysTri Sears Great Canadian Run 2013.  Equally important was the magic of the evening that unfolded like this…

P1110337Upon arrival, guest were treated to live music and a champagne reception; we were privileged to have representatives from The Run (SGCR Event Director Simon Williams, and staff members Jillian Sheffield and Samantha Rebecca), CHEO Foundation (Cheryl Hammond & Connie Lebrun), Sears Canada (Lisa Phelan, Nancy Demeters, Kevin and Patti).  Additionally, Dave Schellenberg of Live 88.5 offered up his services and has become a regular MC at our Team GGT Sears Great Candian Run Team 2013 – most notably at our Official Team Launch at CHEO.  As usual, his mellow voice and calm nature steered us through some bumps in the road.

The evening speeches started with Simon Williams (Director and Founder of the Sears Great Canadian Run) and it was a privilege to have him join us and talk to his vision and passion.

As the guest settled into their seats and food service started, it was clear that Chef Owners of Juniper Norm Aiken and Peter Robblee, with guest Chef Michael Blackie, we prepared to amaze and exceed expectations.  Course after course was received with warm smiles upon first bites.  Equally brilliant were the guest themselves, all who had congregated in support of Ending Kids Cancer; each had a story to tell about why they had chosen to come and support our team.  It was a privilege to hear these stories and attempt to engage with everyone.

Videographer extraordinaire, Chris Alsop of Captura Video, volunteered to join us with his video cameras in an effort to create the following “Trailer” of the inaugural Dinner to End Kids Cancer.  It truly provides a glimpse of the passion, culinary brilliance and philanthropy at its best.  Would you agree?

The evening included a silent auction with various items from including:

Perhaps the most special of all silent auction items was an original artwork from Cole Neville – a Kids Cancer Survivor!  It was beautifully and carefully framed by Germotte’s Frame and Phot Studio who even included special glass to reduce the chances of fading.



Guest auctioneer Joseph Rios (GGT Teammate and Organizer of the “Run4ACause”) took over them microphone and quickly energized the enthusiastic bidders.  It was amazing to watch the bids increase, plateau at $350 and then rise up again as we spoke to the artwork.  At the end of the live auction the final bid was $550.  However, at the end of the evening, a magical transaction occurred as the winner (Peter Bruneau) and bidder Paul (Business Manager at Juniper’s) took a moment to chat.  I am not aware of all the details I do know that but Peter paid $550 and suggested that Paul put in another $300 towards the cause and the artwork would remain with Paul and Juniper’s to be proudly hung.  Needless to say, we were extremely touched and excited that Cole’s Artwork had generated so much “good” and funds in support of Ending Kids Cancer.

When we recounted this story to the entire Neville Family, this was the reaction of Cole Neville when he heard that his drawing had been a focal point of the evening and raised $850.  Compare the smiles on Cole and the Winners of his artwork – we think the intensity of the smile is equal!


Now GGT and Cole’s Cancer Crusaders get to smile equally; GGT has directed the money raised by Cole’s artwork to his team: Cole Cancer Crusaders (The Neville Family Sears Great Canadian Run Team)  Every Team at has a goal to End Kids Cancer and GGT feels a great sense of pride to help other teams!  We have been privileged to help out Gabrielle’s Groupies with their Penny Drive and even created a website  (Donated by GGT Steve, GGT SGCR Campaign Leader, Runner – SWTechnologies).  Additionally we have supported “Smiles For Andy” with some auction items in support of their fundraising efforts.  Again, we are in this together!

As the evening wrapped up and I had the privilege to address the crowd, I recounted the story of my first meeting with Juniper Kitchen and Next.  What I thought would be my opportunity to “pitch” the idea became a conversation about how I could keep up to their ideas and efforts as their support was a “done deal”.  It was clear to me that their motivation and desire to simply help End Kids Cancer was as relentless as ours!

After a wonderful 7 course meal (they added a surprise seventh!) and with thunderous applause, we asked Norm Aitken and Peter Robblee (Chef Owners of Juniper) as well As Chef Michael Blackie of Next Food to come forward (and had to encourage their humble hearts to join me with our Guests).  Furthermore we asked all the kitchen staff, wait staff, bartenders et al to join us – not only had they enriched the evening with their smiles and assistance, but donated their time (and later I would find out their gratuities as well) in support of Ending Kids Cancer and our GGT Dinner to End Kids Cancer.  They proved that we all have the ability to be Heroes!

juniper next crew mike and juniper next crew (1)

Old friends, new friends, and so many organizations came together in support of Ending Kids Cancer and Team GoodGuysTri Sears Great Canadian Run 2013.  Absolutely it took a great deal of work to organized and ensure a wonderful evening but together we made it light work, a huge success, and an inspirational evening that filled our spiritual cup!

Feedback has been wonderfully positive and we hope to share this event once again next year!  Until then, shine on!


GGT Mike


For those who attended and were unable to see the Team GGT 2012 Documentary (created by Chris Alsop of Captura Video), I have included below… this is why we run:

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Do You Have What It Takes? Wed, 28 Aug 2013 02:21:15 +0000

Continue reading »]]> Inspired by the November Project movement, GoodGuysTri (lead by Neil Rosenthal) wants to bring people together for a heart pumping, butt kicking experience that’ll get you coming back for more … and while we’re at it, perhaps do a little good:

In the spirit of this movement, we think Ottawa needs a way to express themselves! Members of GoodGuysTri believe taking life by the horns and living intentionally makes for a more fulfilling experience. As such we want to bring something like this to the people. So we are gonna give one a shot. How many of you show up? One, two, two dozen or twelve dozen? We can’t wait to see!!! Just remember, this is no ordinary boot camp, this will push you to your limits and that’s when the warmup ends … do you have what it takes?

This costs nothing. And if it takes off and we keep doing it, it will never cost anything … but if you feel like the workout had value, we’ll be collecting donations for CHEO Cancer Research so feel free to drop in any change or contribution you can afford (or donate directly to the cause online) … we’ll love ya even more for it.

What else do you need to know?
Come dressed ready to sweat, run, breathe hard and feel alive.

I’m in, when and where do I go?

Details of the next Grind:

Friday the 13th! 6:30AM at  the Nepean Sportsplex (look for the GGT Sign around the back of the facility)

Look for the GGT Sign!

We can’t wait to see you there!

Disclaimer: This is a group get together organized by some members of GoodGuysTri … all are welcome to participate, but those that do, do so at their own risk and comfort level. GoodGuystri will not be held responsible for any injuries incurred during the event.

Here is a short trailer video of one of our “GGT Grind Sessions”.  We believe that everyone has what it takes and our sessions are open to ever fitness level and ability – just bring your desire to work hard!

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Team GGT Run for Tyrel Campaign Tue, 13 Aug 2013 02:22:47 +0000 Sometimes, we just need an in-your-face message, like this one to get it….


The truth is, most of us have those cards that came with our driver’s license, unsigned, because we don’t want to think about our mortality and of those we love. There are also many misconceptions surrounding organ and tissue donations. The truth is however, that one donor can save the lives of up to 10 people and significantly improve the lives of many more. My brother-in-law’s life was extended by at least 10 years because someone chose to sign that card and become a donor. We are eternally thankful for that. So, don’t be afraid, sign that card, register with your local agency and most importantly, let your family know about your intentions. It is truly a gift of life. Which leads us to my campaign for Tyrel and his Family…


One of those people on the waiting list is Tyrel. He is a 13 year old boy awaiting a kidney transplant. Although hospital expenses are covered, the family is under an extraordinary financial strain as the parents often have to take time off work to for doctors’ appointments, hospital visits and to take care of their son. Please consider visiting Tyrel’s Facebook Page to send him a get well message, perhaps, sign up for the virtual race, or simply donate via PayPal to help this family cover the extra cost of lost income, parking, transportation, tutoring, and even some medications.  Click here to find Tyrel’s FaceBook Page  He’s your chance to run and “do good”.


GoodGuysTri is honoured to support Tyrel. Many GGT Team members running the Haliburton Forest Ultra in September are all dedicating their runs to Tyrel. Several hundred kilometers will be run in support of Tyrel and his family in one day! Each team member is also pledging a donation to help Tyrel and his family through this difficult time. If you wish to sponsor Team GGT Run for Tyrel, please click on the donate button on the top right of this page and let us know (in the notes) that this money should be sent in support of Tyrel and his family.

GGT Steven said it best, “We are headed to Hali and Back [Hell and Back] for Tyrel!”

Want to Register directly with Team Tyrel for your 5km Run or Walk? Click here!

[Written by Campaign Leader: Agnes Jung]

Message from GGT Mike: Yes, we know this family and they deserve our support!  Good people who helped many along the way who now need our support!

September 7th, 2013 – Ottawa 80km Crew Video:

September 7th, 2013 – Haliburton 500km Crew Video:

Coming Soon!

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Strength And Mobility For Endurance Athletes Wed, 31 Jul 2013 02:47:29 +0000 You cannot shoot a cannon from a canoe!

If I was asked for one piece of advice from a new runner, I’d have to say that the right running technique is key.

From my very first days as a runner, I was lucky enough to have been introduced to people who reinforced this: I saw Neil Rosenthal of Solefit for a running assessment just two short months into my running career and, months later, met Michael Stashin of and booked a session with him. As a result, here I am, a year and a half after first lacing up, training to run 100k as part of GoodGuysTri’s team in the Sears Great Canadian Run!

As my training progressed though, I discovered that strength and mobility was integral to maintaining good technique. It’s very hard to keep the proper running form as you get tired when running over long distances. When your form suffers, efficiency is lost, you are more prone to injuries, and developing bad running technique movement patterns that are hard to break (which is exactly what happened to me not too long ago!).


Demonstrating the exercises

Strength and mobility become integral to maintaining good form and achieving a well-balanced run technique. That’s where John and Sarah Zahab from Continuum Fitness and Movement Performance can help. By designing a program with a combination of mobility and strengthening exercises, they can help athletes of all types keep a proper form, even when fatigue sets in.

Many in the Ottawa athletic community highly recommended John Zahab’s services; when John and Sarah graciously offered to open their studio to GoodGuysTri 100k team, I was excited to seize the opportunity. I have to admit though, I was a little nervous on my way to the session. I was in the middle of an intense training week, heading into another high mileage weekend and I didn’t want to compromise my upcoming back to back long runs. I had visions of squats with heavy weights akin to a Crossfit session in my head and I wasn’t sure how I was going to survive the workout, let alone the rest of my week.

I was happy (and very relieved!) to learn though, upon arriving at the studio, that the workout – designed for endurance athletes – would not include any weights (not even a 2 pound dumbbell). Instead, it would focus on just a few exercises aimed at improving mobility and flexibility, as well as another few to strengthen problematic areas for most runners: the core and the glutes. That sounded like something I both needed and could handle – perfect!


Performing the exercises

John meticulously discussed and identified the value of each exercise with us, demonstrating and then observing and making sure we were executing to perfection. As he emphasized, it is always important to do strengthening exercises using the right technique. It’s better to do less repeats of an exercise and do them correctly (to activate the right muscles), rather than push to do more and have the technique degrade as the workout progresses (which teaches the wrong muscles to engage).

While those exercises seemed simple enough, I could definitely feel some dormant muscles firing (and really struggle!). Best of all, the exercises demonstrated could be easily replicated at home (or anywhere) with a yoga mat, a rope, and an exercise ball. I also liked that I could easily fit the workout into my busy schedule, since it did not include a ton of repeats. Again, like John said, quality over quantity!

It was a pleasure meeting John and I left the studio confident that the exercises he provided will help me become an even stronger runner and will make a difference on October 5th when I face the challenge of running 100k.

You don’t have to be an endurance athlete to benefit from their services! Anyone’s technique, flexibility and endurance can be improved from these exercises, which in turn help prevent injuries. I highly recommend it. For more information about Continuum Fitness and Movement Performance’s range of services, visit Beyond their great services, it is clear that both John and Sarah care about their clients and their community.

A glimpse at some of the equipment and floor space at the Continuum Fitness studio

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