My web site: http://www.mcran.com

Latest news:

I ran the Montreal Oasis 21K marathon on September 13 2009. Weather was sunning and breezy. My chip time was 2:00:36. My goal was to end the marathon in less than two hours.

On September 20 2009, I ran the 21K in the second annual Canada Army Run. This time I accomplished my goals. My time at the 5K mark was 27 minutes. I was very happy with this knowing that if I kept up this pace I would do 10k in less than an hour. I did it in 52 minutes. What surprised me the most was my time at the 15K mark. My normal time is around 1:30. On this day, my time was a very surprising 1:18. My feet were burning and I continued to have problems with my left leg and glute. I have been dealing with this for a few months. As I approached the finish line I knew that I was going to finish in less than two hours. I actually achieved a personal best of 1:50:14. The lesson I learned from this was to keep pushing hard even if it means pushing through the pain. What also motivated me was the bravery showed by the military personel that took part in the growing and very important event. Now it is time to train for three upcoming 21K marathons (two in October and one in November).

Yet another milestone. I ran my first full marathon today. The previous two I power walked. My time was 4:24 but more importantly I finished it. I had many challenges along the course and at one point I was considering throwing in the towel. Then I thought of Ron who was a contestant in the latest Biggest Loser reality show and that helped a great deal. I then thought of Jillian Michaels my favorite Biggest Loser trainer.

I reached another milestone this past Saturday. I have walked many 32k+ training sessions over the past three years. I have never ever run a 32k distance as part of my training. I did just that and it felt great from a personal achievement aspect. The 42k marathon is less than three weeks from now and I know that I will be able to run the entire event. Still can't believe that I am doing this.

The 21K marathon is now history. The weather was beautiful. I completed it in 2 hours and 2 minutes. Now it is on to the 42K marathon in Ottawa coming up in a little over a month.

This weekend I will be doing a 21K marathon in Montreal. I consider this a nice training session for the 42K marathon I will be doing at the end of May. My health is still going fine. I am receiving the best medical care and I am so grateful for that.

I successfully completed the Winterman 21K marathon February 2009. Road conditions were terrible. Some ice and slush with some ice balls which really do a number on your legs. I am now focusing on the 21K marathon around the end of April 2009 in Montreal and of course, the big one at the end of May. The 42K Ottawa marathon.

I am now training for the Winterman 21K marathon which will be taking place around the end of February 2009. Another 21K in Montreal around mid April is also in sight as well as the big one at the end of May in Ottawa. The 42K marathon. Training has been going quite well although it has been grueling namely because I tend to push myself quite a bit. One of my favorite routines is to run 12 stories at one of our local hospitals. I try and do two reps while I am in the middle of running or walking my planned route.

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I successfully completed the Ottawa International 42K marathon at the end of May 2008 as well as the Montreal Oasis 21K marathon on September 14th 2008 and the first ever Army Run 21K marathon in Ottawa on September 21st 2008. I am now training for the Shepards of Good Hope 21K marathon on October 11th 2008. Just completed the Shepards of Good Hope 21K. Went very well. Beautiful weather. Just completed the 10K Resolution Run. Ran it in 51 minutes. Temperature was -28C during the evening.

Around 2000 I had a major breakdown at work. I was diagnosed with major depression. Two years later I was diagnosed with temporal lobe epilepsy.Then,in 2005 I hit the trifecta. Multiple Myeloma, Hemochromatosis and kidney disease. I had two paths that I could take, give in to these conditions or do something about them. I decided to take a hard look at my life and decided where I wanted to go. I changed the way I ate, the way I dealt with my family and friends and finally what my overall outlook on life would be. In a word, positive. I started walking more and in 2007 decided to do the Ottawa 42K marathon.

After successfully completing this event, I set my sights on the 2008 marathon which I am in the middle of training for. One good thing is that I get so much positive encouragement from my doctors to do these events. When I saw my cancer specialist recently he told me that whatever I am doing to continue doing it. The cancer hadn't progressed since I was diagnosed. Last year my training motto was, "Do It or die". This year I decided to put a more positive spin on it, "Do It and Live". For someone my age (51), I am always told by family and friends that I should slow down because I am not getting any younger. I beg to differ. As you get older it is more important to keep moving. Walking is an excellent vehicle for personal health. The feeling you get when you are outdoors and moving is one of beauty and peace.

When I crossed the finish line in 2007, the feeling of accomplishment was something very special, on many levels. For one thing, I was struggling with sciatica during the race. Incredible pain. I kept going (quitting is not part of my vocabulary). The fact that at the time I was fifty years old, I couldn't think of a better way to celebrate life and the possibility that someone my age could accomplish this. I also wanted to show other men my age that it could be done. Get out there and move, lose the weight and feel great.

I continue to train hard doing many fartleks, sprinting, light jogging, and hill training in order to increase stamina and flexibility. So far it's working great. I manage to do about 15K a day with one long training session a week (at least the distance of a half marathon).

My walking technique involves quick rapid turnovers. Short steps at a rapid pace. I also incorporate sprinting as well as light jogging in order to increase stamina and endurance. Every bridge I cross I run across, and every hill I climb I run up. This way I get a great oxygen workout. The key when doing long distance walking/ running is to pace yourself accordingly. When you do a typical 8-10K walk/run you can get away with quite a bit when it comes to keeping up a regular pace. I find that when you do longer distances (21K+), you must make sure to drink a lot as well as eat a lot because your body is under considerable stress. Last week, I did 40K in one day non stop. When I got home I passed out and ended up with a large souvenir on my head. I had food on me but never ate it. Lesson learned. My shoes of choice are Asics Gel Stratus. They are light and flexible and are very quick to break in so that a few days before a marathon, I can pick up a new pair and put them to work right away. I have been using this brand since 1999 and love them. I change them every four months.

I hope that my story and the struggle to stay alive will motivate others to get involved in a walking program. Start slow and go from there and in the words of one of the greatest philosophers, Nike, "Just Do It". Keep your head high and smile when training. Great for the spirit.