Stairs...this time no injuries

So...after multiple previous attempts of running stairs, I've finally found a way to do it without injuring myself.  And it was right in front of me all the time:  Walking up and down the stairs in our apartment building!

We live in a 10 story building and for the past couple of weeks I've been doing some early morning stair repeats.  Walking mind you...running up stairs caused my previous injuries. I'm up to 4 sets now and have been humbled by the experience.  Climbing stairs is hard! The first time I went out I was completely out of breath after the first set and my legs were rubber.  That was hard to take especially since I'm a long time runner.

I've been combining these stair climbing sessions with my ab workout and while I can barely see a two-pack developing (if I squint in low light), I'm going to stick with it. I have a wager on with Larry Savitch for Reggae Marathon this December and if this is the only time in my life I actually sport defined abs it will be worth it!

Until next time...
ThatRunninGuy

Changing the world one coffee bean at a time

Breanna Atkinson (right) and Naomi Harris
distribute literature the benefits of fair trade practices

While working on a coffee farm in Ecuador, Breanna Atkinson gained an appreciation for the benefits of fair trade. Now she is trying to instill that appreciation across the campus.

“If the Canadian climate allowed us to grow coffee here, we would make sure that our workers were treated right,” says Atkinson, a student of modern languages and an executive with the Windsor chapter of Engineers Without Borders, responsible for promoting fair trade. “If we could see what goes on, I think people would care more.”

Fair trade seeks to guarantee better compensation for producers, as well as standards on labour practices and environmental sustainability. Atkinson says the central concept is respect.  “It’s important to treat people respectfully,” she says. “We tend to forget the person behind the product, whether it’s coffee or bananas.”

She heads a team campaigning this week to promote fair trade products on campus. Volunteers have been selling handicrafts and staples like sugar, tea and coffee. Thursday they will distribute 200 fair trade bananas in the CAW Student Centre and Toldo Health Education Centre.

Food Services donated brewed carafes of Brown Gold coffee to encourage the student effort, says department head Dave McEwen.  “We have a long-term plan to earn fair trade designation for the campus,” he says. “The most important part of that is to engage the students, so we can build continuity and a succession plan.”

Atkinson agrees that partnership between students and the University administration is crucial to success.  “I am so happy that Dave is committed to this issue,” she says. “We can bring awareness to campus and that leads to working with other countries to make the world better.”

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Chris M Morales
MarCommTO

chris.morales@bell.net

647 393 3855

Linkedin:  Chris M Morales 

The opinions expressed on this blog are my own and are not associated with any other group or organization

Pictures from an early morning run

When I'm having a tough run, I rarely notice the scenery.  I'm too caught up with breathing and getting one foot in front of the other to get through the run.  That doesn't happen often thankfully. Most times I enjoy the views along the route and enjoy the glimpses inside the homes in the neighbourhoods I run through. No, I'm not a voyeur, I'm not crouching in the bushes...I'm running!

Every once in a while when I have my Cell phone with me something catches my eye and I stop to take a photo.  Here are a few of my favourites:

These power transmission lines run parallel to a main railway line.  Some Big $ homes back onto this stretch of 'green'...hey, this is the city!

Further along the same trail I love the mash up of buildings:  in the foreground, the peaked building is the local hockey rink;  the mid-ground are some high end condos;  the background office towers.  All this packed into the small area north east of the intersection of Islington Avenue and Bloor Street West.

Although we don't live near a major highway, we do have an overpass.  This one allows Dundas Street West to go over both the main railway line and Royal York Road.  

Until next time...

ThatRunninGuy

Changing of the guard at Canadian Black Book

March 19, 2015 12:00 ET

Black Book Acquires William Ward Publishing, Distributor of Canadian Black Book Vehicle Values

NEW YORK, NY--(Marketwired - Mar 19, 2015) - Black Book, a leading provider of electronic data and insight to the automotive industry, announced today the completion of its transaction to acquire William Ward Publishing, the exclusive distributor of Canadian Black Book vehicle values. The favored valuation guide of financial institutions and dealers in Canada, Canadian Black Book is one of the most recognized and influential brands in the Canadian auto business.

The announcement was made by Richard P. Malloch, president of Hearst Business Media, the group that includes Black Book. Terms of the deal were not disclosed.

"We have a rich 55-year history serving the Canadian automobile marketplace with William Ward Publishing and we are delighted to welcome them into the fold," Malloch said. "Adding William Ward Publishing to our group furthers our ability to deliver essential vehicle pricing data and innovative delivery systems to our customers throughout North America."

William Ward Publishing was founded in 1961 by Bill Ward. Ward established the company to distribute Canadian Black Book used vehicle values, which are based on actual Canadian market transactions. Since that time, the company has evolved from a distributor of printed guides to a technology company and recognized consumer brand. Kathy Ward, daughter of Bill Ward, will remain as executive chairman of the company and Brad Rome, currently vice president of sales and marketing, has been named president. All data collection and publishing will continue to be based on Canadian market transactional information gathered from multiple sources across Canada.

"Kathy, Brad and their talented team will be strong additions to Black Book," said Tom Cross, president of Black Book. "I look forward to working with them even more closely to serve our customers and further accelerate the growth of our business."

"Black Book is the perfect home for us and a natural fit," Ward said. "Today marks an exciting new era for our company and our customers -- we are delighted to join forces with a true leader in the auto industry."

About Black Book 
The Black Book family of vehicle appraisal guides, widely known in the automotive industry for providing timely, independent and accurate vehicle pricing data, is published daily by National Auto Research, a division of Hearst Business Media, and delivered through Data as a Service and Software as a Service applications. New and used car dealers, lenders, manufacturers, fleet remarketers, and government agencies have relied on Black Book since 1955. For more information visit www.blackbookauto.com.

About Canadian Black Book 
Best known for being the trusted source of vehicle values to the car industry for over 50 years, Canadian Black Book now offers three excellent value calculators -- Trade-in Value, Future Value and Average Asking Price. Car buyers can visit canadianblackbook.com and get unlimited access to the free calculators. Canadianblackbook.com databases values for every mainstream Canadian car and truck sold since 2002, as well as providing future values looking ahead up to 5 years. For more information visitwww.CanadianBlackBook.com.

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Chris M Morales
MarCommTO

chris.morales@bell.net

647 393 3855

Linkedin:  Chris M Morales 

The opinions expressed on this blog are my own and are not associated with any other group or organization

Running to the Sunrise

I love watching the sun rise.  Especially when I'm running.

I've been running in the early morning so long now that it seems like the most natural thing to do.  It's been challenging getting in early morning runs in Toronto this winter though:

• Cold.  Absolutely ridiculous cold temperatures and wind chill values took a lot of the fun out or running for much of January and February.  Oh I went out on that -43 C morning to say I did it but it wasn't fun.  You can imagine what Sally said about that!
• Icy sidewalks.  Ugly Shoes helped a lot but nothing grips on ice.  And trying to avoid the ice patches in the dark was NOT fun!
• Snow.  Then on those mornings when it wasn't too cold, it snowed.  Enough to make the running feel like running on sand.  At least that's what I told myself when I went out.

'One Love' kept me going.  That's the Bob Marley song that's played at the start of Reggae Marathon where we start at 5:15 am in the pitch black.  We run in the dark for about 45 minutes before the sun gently rises.  Here it is about to break the horizon over the Negril River:

And every once in a while when I needed a more intense boost, I replayed the Reggae Marathon Video:

Yeah, running to the sunrise is my thing.

Until next time...

ThatRunninGuy

Thunderstruck: The perfect running song

Thunderstruck is the perfect running song.  The pacing is around 180 beats per minute which is ideal.  The bass and drum really drive it home once it gets going.  Even if you're not an AC/DC fan, it's virtually impossible not to perk up when Thunderstruck comes on the radio.

If you haven't guessed by now, I'm a fan of Thunderstruck and love every version I've heard. These three stand out though starring with a group of Finnish Red Necks, Steve'n'Seagulls:

This is an all acoustic version and takes guitar playing to another level!  Here's Luca Stricagnoli's interpretation:

And Thunderstruck also sounds great on the Cello.  Go figure!  Here are the 2CELLOS doing their rendition:

So pitter patter, lets get at 'er...time to go running to Thunderstruck!

Until next time...
ThatRunninGuy

Digital Marketing Trends in 2015

Here we are three months into 2015.  The trends in digital marketing revolve around Mobile, Content Marketing, Social Media and Email. Here's what to look out for:

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Chris M Morales
MarCommTO

chris.morales@bell.net

647 393 3855

Linkedin:  Chris M Morales 

The opinions expressed on this blog are my own and are not associated with any other group or organization

Ugly Shoes are great Winter Running Shoes

Remember Ugly Shoes?  I sure can't.  They most certainly are ugly but surprise, surprise...they are great in the snow! Who would have guessed.

Last summer I bought these Ugly Running Shoes at Marshalls. Now before I get any hate mail or comments, Marshalls is a wonderful store with some great deals on lots of fashionable items. Marshalls however is NOT the place to buy a pair of serious running shoes...even if the prices are ridiculously low.

I confess to a moment of weakness when I saw this pair and purchased immediately after I tried them on in the store.  They didn't look so bad in the store.  Must have been the lighting!  Once home however and paired with my running gear the truth revealed itself: These were ugly running shoes. But I didn't throw them out. Instead I shoved them to the back of a shelf in our store room and forgot about them.

Then a few weeks ago after a particularly slippy run in the snow with my regular Puma's, I went hunting for the Ugly Shoes. Hmmm...I wonder how they'd work in the snow?

I tried them out after last weekend's dump and was very pleasantly surprised with the performance in the sidewalk slop that passes for snow in the City.  Lots of traction...Wow!  I felt more confident running. Plus because they are really ugly I don't mind running in them in the sloppy and salty conditions.  And they don't even retain salt stains!

So despite being very unkind referring to these Ugly Shoes, they are great for running in the snow.  Who knew...!

Until next time...
ThatRunninGuy