The Bear's Den - Lifestyle, Sport and Fitness

The Epicenter Project Race #3: 5 Peaks Terwilligar (110514)

2011-06-01T22:47:00.002-06:00

Kamren Farr, Director of the 5 Peaks Trail Running Series. If you haven't Peak'd, what are you waiting for?

Before I start, I must mention that Shaughn Butts (email or twitter) from the Edmonton Journal wrote an article, "A New Breed of Runners Hits the Trails", about the source of some of my fondest running memories. I thought that I would give it a well deserved mention.

On my way to the race, I was listening to Tim Ferris', "The 4-Hour Work Week". I week before that, I made the choice to indulge in audio books instead of radio to and from work, a drive that ranged from 30-45 each way depending on traffic, in order to be more efficient with that time. My choice that morning to listen to Ferris' book stemmed from the fact that I wanted to keep my mind occupied on the trail, when needed, with subject matter that needed ruminating. That and the cold reality that music/headphones are strictly prohibited on the 5 Peaks courses due to safety concerns. I hopped out of my car and into Terwillegar park for the first time in my life. Though this may be a trivial point, it is also a sad one seeing that I have lived in Edmonton for my whole 25 year lifespan.

After getting my race package and attaching my bib with safety pins, in which, unlike some other events, 5 Peaks had an abundance, I began my pre-race routine of pacing, stretching, visualizing and waiting until I had to jettison excess matter. I waited in a long line that barely moved only to decide to depart from said line and help water a tree and some plants a good distance into the bush. Note: Leaving a line that you have spent time in to urinate in a bush and then walk past said line to get back to the race area can be added to the lengthy list of things that are impossible to look cool doing. When all was done, I paced on the spot, like a hockey player during the national anthem, waiting for my wave to start.

I tried to find a target early on and chose someone I would nickname "Pink Carla". Simply, she looked like my Fiancee's sister-in-law and was wearing pink. Lets face it, I can't be a creative mastermind all the time. She seemed to have a similar pace to mine and we jockeyed for position for most of the race.

The course started off flat and open, this is where I find that it is nice to have a thought to distract me from the monotony of the situation. However, it quickly turned to tight, narrow, technical trails that pushed me to my limits. The nice thing about these races is that my mind turns to survival mode and my inner dialouge turns off during these patches. I no longer need to think, I simply am living from step to step. There were some of the scariest drops and climbs I have whitnessed. The types where your options are proceed with caution or fall down the cliff and into the North Saskatchewan River. I enjoyed the decent from the height of the climb; a very fast technical path that challenged me at a high speed. This would bring me to a point where I started to slow unintentionally. A voice from behind me exclaimed, "Don't slow, you are my pace bunny!" My legs shot me forward with a boost of adrenaline and I regret not looking back to see who had picked me as their target.

I headed across the field to a very. long steep climb which I met up with "Pink Carla" again. I ended up over taking her for the final time on a very sketchy and sharp drop into the forest. As I was exit the forest, a little while later, I nearly cripple my self by tripping over a root. Luckily, I just tweaked my shoulder and neck in the spread eagle reaction to a near fall. All that laid in front of me was a kilometer of open field, some runners and eventually, the finish gates. I rounded the last corner pouring everything I could into my legs, I caught up to a man that was finishing the Enduro (14K) race and I looked at him and yelled, "GO!GO!GO". We both took off in a sprint to push each other to finish with a faster time. He edged me out by a toe. A small defeat but an amazing finish. I shook his hand, found some water and fruit and took off to work.

If you are an avid road runner or even someone reading this wondering if running is for them, one 5 Peaks race would be enough to get you hooked. I am even considering JUST running the 5 Peaks races next year. At any rate, here is the map, including elevation of the race for that day. Click on Sport Course Map.

The Spring Runoff 5K - 110410 (PB = TBD)

Time: 30:16

5K Time: 28:32.26*

Status: COMPLETE

Mother's Day 5K - 110508 (PB = 33:30 -2010)

Time: 35:48 (5.95K)

5K Time: 30.04.8

Status: COMPLETE

5 Peaks Terwillegar 8.01K - 110514 (PB = TBD)

Time: 58:30

Status: COMPLETE

5 Peaks Sunridge ~7.5K - 110625 (PB = 1:03:22)

Time: TBD

Status: TO BE RUN

Canada Day Road Race 5K - 110701 (PB = 32:23.14)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Edmonton Marathon 10K - 110820 (PB = 1:08:00*)

Time: TBD

5K Time: TBD

Status: TO BE RUN

5 Peaks Canmore ~7.5K - 110918 (PB = 1:06:58)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Heartbeat Run 5K - 110926 (PB = 31:57.5)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Run for the Cure 5K - 111003 (PB = 30:34.0)

Time: TBD

5K Time: TBD

Status: TO BE RUN

*Current Personal Record for 5K distance

*Current Personal Record for 10K distance

Later Days, Brandon Kon

Thanks to The Edmonton Journal for the image!

The Epicenter Project Race #2: Mother's Day 5K (110508)

2011-05-10T21:59:00.004-06:00

Over the last couple of years, I have been trying not to celebrate "Hallmark Holidays". Not because I don't think they are not are a nice thing to do in general, but I don't necessarily think that we need to have a Continent wide reminder and pressure forcing us to spend money for spending's sake. Now, I have not eliminated spending just yet and I don't plan on eliminating it entirely in the future. What I have eliminated was the need to spend $4-8 on a card for each person on each occasion. Instead, I have focused on small meaningful gestures and an experience/tribute. For Mother's Day last year, I painted the above picture (found amongst some other pieces in my portfolio at artistkon) and started a bit of a tradition by racing in the Sportchek Miracle's Mother's Day 5K run. I find it rewarding to run this race as a tribute to my Mom and put as much as I can into it. I can only imagine that the combined effort I amassed from the last two annual events is probably a one millionth of what my Mom (and Dad) has put into making sure that I grew into the strapping young lad I have become. I know I can't do it justice, but I hope it stands as a decent salute.

I will start by saying that this is one of my favourite runs and the experience did not let me down, except for a detail that will follow. Because of the time of the day and it's location in the calendar, the sun shines golden on Foote Field and allows me to get into the right frame of mind. I know this course quite well for it has not changed since last year save a detour around the 2-2.5K mark. I had forgotten to grab my race kit on the previous Friday and thus had to search it out before the race started. Upon being handed my kit, I was informed that I would only receive ONE safety pin because there was a shortage. This presented a small problem for the bib has 4 holes to affix itself to the garment of choice. I got creative and stabbed a couple of new holes into the middle of the top of the bib and tacked it to the front of my United Cycle Shirt. I dropped off the rest of the swag at my car and headed back to warm up and get ready.

The air horn muted the buzz of the crowd before the intensity picked up. I began walking to the gate until I could finally break free from some of the pack. The first kilometre or so is a breeze, consisting of a brisk downhill which then transforms into a straight away. This is a nice section to jockey for position early and still conserve some energy. The path coiled around until flush with the river where we ran past the horses at the Whitemud Stables and then to the most difficult part of the course. At this point is a paved, winding, steady climb that makes a lot of runners walkers. It took a lot out of me and made my legs feel like Jell-O by the time I reached the top. All I could think of while running on flubber was cursing myself for staying late at my cousin's wedding reception. I vanquished the thought quickly and tried to recooperate as best I could.

I noticed that there was something missing from this course, distance markers. I had no clue what my pace was and once, my watch hit 30 minutes, I knew that the course was measured long. I pushed through and over took someone I had been behind for the whole race as I crossed Fox Drive and headed back on to Foote Field territory. I felt the surge of adrenaline and I moved my legs as fast and hard as I could as soon as I saw the arch. I sprinted to finish and checked out my watch. Enter the aforementioned detail. 35:48! That settles it! There is no way that course was anything remotely close to a respectable 5K. I cooled down, grabbed an organic apple and some water and then chatted with an old co-worker who has since moved on to provide therapeutic post-race sports massage. When I was ready, I set off to embark back to home. When got home, I promptly plotted out the course on Map My Run and validated my thoughts.

The rest of the day was status quo for a Mother's Day; visits with delivery of flowers, hugs and appreciation. Thank you, Mom, for all that you have done and continue to do for me. This last year as been one of great trials and changes and I can honestly say that you were a huge part of it.

Love, Bear

The Spring Runoff 5K - 110410 (PB = TBD)

Time: 30:16

5K Time: 28:32.26*

Status: COMPLETE

Mother's Day 5K - 110508 (PB = 33:30 -2010-)

Time: 35:48 (5.95K)

5K Time: 30.04.8

Status: COMPLETE

5 Peaks Terwillegar 8.01K - 110514 (PB = TBD)

Time: TBD

Status: TO BE RUN

5 Peaks Sunridge ~7.5K - 110625 (PB = 1:03:22)

Time: TBD

Status: TO BE RUN

Canada Day Road Race 5K - 110701 (PB = 32:23.14)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Edmonton Marathon 10K - 110820 (PB = 1:08:00*)

Time: TBD

5K Time: TBD

Status: TO BE RUN

5 Peaks Canmore ~7.5K - 110918 (PB = 1:06:58)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Heartbeat Run 5K - 110926 (PB = 31:57.5)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Run for the Cure 5K - 111003 (PB = 30:34.0)

Time: TBD

5K Time: TBD

Status: TO BE RUN

*Current Personal Record for 5K distance

*Current Personal Record for 10K distance

Later Days, Brandon Kon

Thanks to Karen Rodych for the image!

The Epicenter Project Race #1: Spring Run Off (110410)

2011-04-10T22:31:00.006-06:00

This time last year, I was crippling the scales at over 290lbs. I was busy trying to get my life in gear and planning Project B37K. This year, I have a full reign over my life and actions. Currently, I am following the Primal Blueprint and am very much enjoying Groking out whether it be work outs or meal plans. I have also made a more committed effort to utilize Intermittent Fasting (IF) by reading up on what Martin Berkhan has to say about the subject on Leangains. As a result, I have only had breakfast twice in a month, have been working out in a fasted state (and with help of a BCAA mix, Xtend) and have dropped some fat while putting on some muscle while gaining strength.

I started planning the race portion of The Epicenter Project as soon as I could get my hands on some schedules. I really wanted to mirror the races that I ran last year and so I strived to register of a number of races that were happening again this year. Two races from last year, the Edmonton Police Foundation 5K and the Little Big Run 5K, were cancelled and replaced by the Spring Run Off 5K and 5Peaks Terwillegar 7.5K.

Before Sunday, I have only been able to get out and run 3 times with the United Cycle Running Club. The first two runs crippled my hands with the brutal cold and my legs because of distance and rust. *Note to self: NEVER take 6 months off running again. Also, NEVER run for the first time in said months for 7K.* By the third time out, the snow and ice had begun to melt and I was able to run on concrete instead of clenching my way through the ice fields that are Edmonton streets. I mapped out a solid 5K route and, save for a few monster puddles, had a great outing. I really pushed myself and tried to break the 30 minute barrier for the first time in my life. Lo and behold, I had run the 5K in 29:37! I rode this heady feeling right into the Spring Run Off.

I had been so anxious about that day because I had greatly doubted the Sun's ability to shine in the Capital Region and melt the 6 foot tall piles of snow. I was hyping up this day because it gave me a stage to truly test my running abilities since the Run for the Cure in October 2010! I arrived at Rundle Park sporting my United Cycle Under Armour shirt over top of a Cold Gear long sleeve. There was a slight chill in the air that seemed to not matter as long as I was in the sun. I watched the 8K runners line up and explode out of the gate and then waited for my turn. I paced and stared down the start line. I tried to visualize a course I have never been on and kept reminding myself of proper race form (Posture, Lean, Mid foot, Cadence, Posture, Lean, Mid foot, Cadence, Posture, Lean, Mid foot, Cadence), some thing I have sorely lacked in the past.

We gathered at the starting line and waited for the countdown and the air horn. I hit start and took off down the road. Immediately, a crop of us pulled away from the rest of the pack. This was an unusual moment for me because I am so used to everyone blowing by me right off the bat. I was basking in the sunshine while concentrating on being efficient and precise with my movements (Posture, Lean, Mid foot, Cadence). At about the 2K mark, I experienced the worst 0.5K of my life. The trail went uphill for 0.5K past the Gold Bar Waste Water Treatment Plant. I know it sounds like it would be common sense but running with a strong smell of human waste is one of the hardest things to physically do!

The final 2.5K was either flat land or down hill which allowed me to push my pace and to try to keep my form. I passed two runners I had been trailing behind shortly after the half way mark and was pumped that I was now sitting at 5th overall. This feeling would not last for long for I was passed by a different runner at the 3.5K mark. Her pace was just quicker than mine and I couldn't close the gap. I mustered everything I could for a final sprint but was 10 seconds short of catching the her. I crossed the finish line feeling frustrated by the fact that I couldn't regain a top 5 finish that I had in my grasp and that my time was 30:16. I thought I was feeling good. I thought I feel a surge! I caught my breath, stretched and headed home to shower and get ready for work.

As the day progressed, I decided to map my run and see just how long the race was. 5.3K... 5.3K! I hate when race organizers do this. How hard is it to map out a 5K route? So I did the math and my true 5K time dropped 30:16 to 28:32! I beat my personal best 5K time by 1:05! As the day went on, I let go of the obsession with a top 5 finish and embraced a top 10 finish. This is something that I have never done before and probably never will. I also found out that I came in 1st place in my age group!

Thus is the kick off to, hopefully, another exciting and successful race season packed with exciting stories, moments and milestones!

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/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt; &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;span class="goog-spellcheck-word" style="background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: yellow; background-position: initial initial; background-repeat: initial initial; "&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;lt&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/span&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;;a &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;span class="goog-spellcheck-word" style="background-image: initial; 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The Spring Runoff 5K - 110410 (PB = TBD)

Time: 30:16

5K Time: 28:32.26

Status: COMPLETE

Mother's Day 5K - 110508 (PB = 33:30)

Time: 35:48 (5.95

5K Time: TBD

Status: TO BE RUN

5 Peaks Terwillegar ~7.5K - 110514 (PB = TBD)

Time: TBD

5K Time: TBD

Status: TO BE RUN

5 Peaks Sunridge ~7.5K - 110625 (PB = 1:03:22)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Canada Day Road Race 5K - 110701 (PB = 32:23.14)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Edmonton Marathon 10K - 110820 (PB = 1:08:00)

Time: TBD

5K Time: TBD

Status: TO BE RUN

5 Peaks Canmore ~7.5K - 110918 (PB = 1:06:58)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Heartbeat Run 5K - 110926 (PB = 31:57.5)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Run for the Cure 5K - 111003 (PB = 30:34.0)

Time: TBD

5K Time: TBD

Status: TO BE RUN

Later Days, Brandon Kon
____________________________________________________________________

Thanks to Strumpet101 for the image

A Great Day for Greatness! Part 2

2011-03-09T21:30:00.001-07:00

HAPPY BIRTHDAY, LITTLE... LITTLE BRO!

A Great Day For Greatness!

2011-02-17T09:13:00.002-07:00

HAPPY BIRTHDAY, LITTLE BRO!

The Epicenter Project

2011-02-01T23:28:00.004-07:00

Simply put, Project B37K was a challenge put on me by me. It started with wanting to use PodRunner to run a 5K, then a 7K and finally a 10K by the end of August 2010. I furthered the challenge but signing up for my first race and completing my first 5K. In a passive-aggressive manner, I tried to get others to be aware of my cause and to chip in to some of the great causes I was running for.

In the process, I ran my 5K (EPF, Mothers Day 5K, Little Big Run, Canada Day, Heart Beat Run and Run for the Cure), 7K ( 5Peaks Sunridge and Canmore), and 10K (Intact Canadian Derby 10K). I was also able to raise over $220.38 for the Run for the Cure in support of the Canadian Breast Cancer Foundation! By the end of my races, I was 60lbs lighter, happier, fitter and t top it off, I felt positively amazing! The best part of my experience was sharing my stories about my races for those who were interested whether it be via this blog or in person. Another positive was hearing, on a nearly daily basis, that I was looking like I was losing weight.

So this year I am setting out to top my experience from last season. I have decided to start a new project that spans beyond myself. Thus, behold, The Epicenter Project!

The idea behind The Epicenter Project is explained by deciphering the logo:
The Bear Paw:

a. The bear motif comes from a nickname given to me as an infant. My parents, up until this day sill call me bear. Legend has it that for the first half to full dozen of months after I was born, I coiled up to sleep like a cub. The nickname, Bear, stuck around and I pay homage to it associating it with my blog and as a bear paw inside of a Canadian Maple Leaf on my right shoulder.

b. I chose to use a print/impression because I wanted to illustrate what I hope accomplish this season. I want to impress upon the idea that a positive lifestyle change is within anyone's grasp. What I accomplished last year was the first step and hopefully I made an impression on even ONE person. I hope to be the example, the EPICENTER of change in people's lives.

The Shock Waves:
a. 4 waves = 4 family members that I would like to help the most. My parents and two kid brothers.
b. 4 waves = 4 levels/tiers of influence that I hope to accomplish

1.Immediate Family

2.Friends, Colleagues and Extended family

3.Friends of Friends/Family

4.On-line community/followers

My personal goals for the year are as follows:

Learn to use time more efficiently and effectively. I want to make the most out of every moment!
Find time for and pursue my passion in the arts (drawing, painting, guitar and singing).
Take more initiative and have more urgency doing it.
Continue to reshape my body (lower body fat % and increase muscle mass).
Run in more races and shatter the times I set last year

The races that I have scheduled are as follows:

The Spring Runoff 5K - 110410 (PB = TBD)
Mother's Day 5K - 110508 (PB = 33:30)
5 Peaks Terwilliger ~7.5K - 110514 (PB = TBD)
5 Peaks Sunridge ~7.5K - 110625 (PB = 1:03:22)
Canada Day Road Race 5K - 110701 (PB = 32:23.14)
Edmonton Marathon 10K - 110820 (PB = 1:08:00)
5 Peaks Canmore ~7.5K - 110918 (PB = 1:06:58)
Heartbeat Run 5K - 110926 (PB = 31:57.5)
Run for the Cure 5K - 111003 (PB = 30:34.0)

A total of 57K in races!

I will post more information as events unfold and initiatives take place. I am excited to get started and be significant!

You can also follow the latest news about The Epicenter Project via Twitter #epipro

Later Days, Brandon Kon

NFL Preseason Post Mortem or Coming Up Short

2010-11-16T21:09:00.028-07:00

Nature simply impresses me.

I had spent my fair share of time in nature on walks, hikes, bike rides and camping trips. On top of that, I have spent countless hours watching Life (the Attenborough version, not the Oprah version), Planet Earth, the Discovery Channel and Oasis. I am constantly amazed at the variety and complexity of life out there and readily on display.
Some of my favorite memories date back to Sunday nights as a kid. The whole family would gather around the TV to watch The Magical World of Disney followed by Mutual of Omaha's Wild Kingdom. I got to watch animals and learn about their instincts and behaviours. One creature that really caught my attention was the python. Known for strangling its prey by constriction and then subsequently unhinging it's jaws and swallowing the prey whole. The python is known to consume a whole deer which is a very impressive feet that should leave it satisfied for some time. If you were to Google the term "python alligator" and then take a peak at the images you would see an attempt at a python to ingest an alligator to no avail.

I, like the python attempting to consume an alligator, took on too much at once.

I started a week by week challenge based on the NFL Preseason for the second straight year. For the second straight year, I have failed to report/follow through/succeed. I over estimated my abilities and underestimated the difficulty of my challenges. Here is what I wanted to achieve through 4 weeks and what actually happened:

Preseason Week 1(August 9-15) - No Sugar and Grains
I really didn't have a big problem with this task. I live this way for the most part anyways. Week 1 cam and went and I was able to sum it up and comment on it here.

Preseason Week 2(August 16-22) - Regulate Sleep Patterns
Week 2 had it's ups and downs and I made some progress You can find my comments here. Where it got tricky and I started to notice I would be in over my head is when I rightfully tried to continue my Week 1 efforts and ended up sabotaging them with a Booster Juice.

Preseason Week 3(August 23-29) - No Dairy and Sweeteners
What a Gong Show this week was. I was trying to tackle too many weaknesses at once. I caved in and had a coffee on day 1 and thus ruined the idea on a non dairy day and week. It was a slippery slope from there and I ended up caving in my Wednesday only to by a chunk of Swiss to enjoy as part of my lunch. I felt defeated and I had collapsed on myself. Not only did I stop trying to consume dairy and sweeteners but I started to let sugar slip back into my diet.

Preseason Week 4(August 30-September 5) - Between 50 and 100g Carbs, Reduced Nuts, Reduced Fruit

By this time, I stopped trying to succeed at the task at hand for the week. I had given up and was feeling extremely lousy about it. I couldn't get over the fact that I had a plan and it was simple and easy to follow.

Going forward, I need to concentrate on one task at a time until I get it. Although my plan was a good one in theory failed because I wasn't prepared for a rough patch or two. I have worked extremely hard to get to where I am now, but that has been over the course of years trying to work out habits and create new ones. I want to try to achieve the goals that I set out to achieve. However, I am going to need to take my time and go through the list one by one. Potentially, I would assess my success as going two flawless weeks in a row; one to accomplish the task and one to prove that I can be consistent.

I have since learned that if I slip, I have to make sure that it is only a momentary thing. I can't be so worried about being 100%, 100% of the time. I have to follow the 80/20 Principle where if I shoot for 100% and end up attaining 80%, I need to accept that as adequate.

Later Days, Brandon Kon
____________________________________________________________________
Thanks to nflfans.com for the image

Project B37K Bonus Update: 101004 [PROJECT COMPLETE]

2010-11-14T21:35:00.124-07:00

I started Project B37K back in late March of 2010. Initially, I wanted to accomplish a few goals:

To run a 10K race.
To complete ~37K of races.
To inspire myself and others.
To raise money for great causes in the community.

I was able to accomplish my first and second task August 21st 2010 by completing the 10K race at the Edmonton Marathon. I felt so great about the state that I was in and what I had accomplished that I figured that I would tag on three bonus races for the Autumn.

I have been able to open up communication about my journey and experiences with others in hopes that they try to emulate the success that I had. Ultimately it is their choice as to whether or not they wish to act upon their goals. However, I feel responsible in that I should be there to guide and coach those who are receptive.

The one thing that I was not proud about was that I was not able to raise any money for the causes I was running for. I started to fund-raise too late in the year and most people had already given their allocation money to the charity of their choice.

At that point I set my sights on the final race of my season; The CIBC Run for the Cure. This event is huge and I knew that if I really pushed I could raise a decent amount of money. I set my goal at a realistic and respectable $200 and started my fund-raising endeavor.

Mostly due to my demeanor in face-to-face settings, I has a bit of an issue fundraising. I knew my task was going to push me into situations that I am not comfortable with. I approached a few co-workers that may be interested in supporting my race and immediately got some great responses. Lori Lazca donated $20, Jody Hall donated $20 and Dan O'Donnell donated $20.38... yes, 38 cents. He said that he had to beat Jody and he did! *Slow clap for Dan* I asked part of the ownership group if the company would support me and was told that while they are working on taking steps towards having the ability to do so, the company currently does not donate money to individuals. She then offered to support me on behalf of her family and was very grateful for the gesture. Meanwhile, I received huge help from family via Facebook and the Run for the Cure website. My Aunt, Uncle and cousins pledged $50 and my brother and his fiance chipped in with $30. The final donation came on the eve of my race from my family. Karen and I had decided to head out to the park and have an impromptu picnic when my cell phone rang. My youngest brother told me that he and my parents had dug deep to contribute the final $50 to put the grand total at $220.38! I slept soundly that night and was at peace with the help I received from friends and family.

The morning of the race was crisp and bright with a slight breeze. I parked my car and walked to City Hall to drop off my donation and pick up my race kit. The kit came with a bib that read, "I'm running for..." instead of the normal numbered and chipped bib. I grabbed a pen and scribbled the first meaningful thing that came to mind:

"ALL OF THE BEAUTIFUL +STRONG WOMEN IN MY LIFE"

scrolled out across the bib and I pinned it proudly to my chest. I stepped out to Churchill Square and tried to find some sun between the tall buildings of the downtown core. I tried to pace and employ some ballistic stretches to keep warm as I waited for the signal to head over to the start line. I stood amongst walkers, runners, strollers, folks in costume, folks in the pinkest and shortest shorts I have ever seen. It was a mob of white and pink and all the while I am blasting my music to pump me up. I felt as though that this would be as close to a zombie swarm as I would get. I later found out that I was among 10,000+ Edmontonians that day, all of which Running for the Cure. The energy was positive, focused and electric as it forced me to keep moving and get amped up.

Between power chord riffs I heard the air horn blast. A pink ribbon held by a row of young girls, in Run for the Cure T-Shirts that were easily 4 sizes too big, was dropped signalling the start of the race. Now, seeing as the run wasn't officially timed i have a hard time calling it a race even though that is just how I treated it. The start was slow with herds of people trying to either run to the front of the pack or chill out and enjoy the event. I am pretty sure I spent more time moving laterally that I did heading forward for the first 5 minutes. Once I found a clearing I was gone!The course was flat and straight which made for an easy run. I was blown away at the amount of road side support there was all through the run. As I headed to the final turn I could see the finish but knew I had just under a KM to go. I pushed my self and sprinted to a finish with a time of 30:34, obliterating my best time by 1:23! I was so pleased and I don't think that the event could have turnout better than it did.

I feel that I have made a difference in my life and I hope that I have made a difference in the lives of other be it directly or indirectly. My little, and once delusional, dream of running in 6 races turned to 9 and I improved each time I ran. I have inspired myself to push harder and be better for next season. Project B37K is done but it's spirit and goal will move on and incarnate itself under a different name in the new year. I owe a gigantic THANK YOU to every one who has helped me on my way. I know it sounds cliche, but I really could not have done it with out you!

Salomon 5 Peaks Trail Running Series (Canmore, AB)-7.5K Trail Run
Saturday September 18th, 2010
Status: COMPLETE
Time: 1:06.58

Edmonton Heartbeat Run - 5K

Sunday September 26th, 2010

Charity - Mazankowski Alberta Heart Institute
Status: COMPLETE
Time: 33:37

5K Time: 31:57.5
Total Raised: $0

CIBC Run for the Cure - 5K

Sunday October 3rd, 2010

Charity - Canadian Breast Cancer Foundation
Status: COMPLETE
5K Time: 30:34.0

Total Raised: $220.38

Later Days, Brandon Kon

Project B37K Bonus Update: 100927

2010-09-27T23:40:00.002-06:00

In my journey through self improvement, I have learned a few lessons that would be crucial tools for anyone hoping to see some personal progress:

1. Follow Science:
Not only does following good scientific research beneficial for your mind (reading papers that are written at a University level and making sense of them) and body (grains and sugar=bad, healthy fat=good) but applying scientific method to problems makes life a lot simpler. Here's a simple diagram for those that need a quick refresher:

Ask a Question: "How can I _______________ (lose fat, gain muscle, be more flexible, etc.)?" You may have many questions or just a few minor ones. List them all down and see if there is a common thread. Follow the process for each question.

Do Background Research: This step may take some time and some very careful sleuth work. You need to find case studies and look up what exactly went on with that specific individual you may want to emulate. Some may gravitate to The Biggest Loser to find inspiration. If that is what is going to get you going, by all means please watch a few episodes just as long as you aren't consuming mindlessly while doing so. The catch is that few realize that the contestants have their meals prepped and their groceries bought for them. On top of that, they get to remove everyday stresses (work, family, social life) and add unrealistic amounts of personal training. My advice, find a hand full of blogs, websites, twitter feeds that have a firm foundation and connections to reason and logic. Start to read them and ask as many questions as possible. That is what I did with Mark's Daily Apple. When I stumbled across the site in November of 2008, I thought that it was too good to be true. I dove in and immersed myself in the material and logic and came out of the experience convinced and confident. I then toyed with the idea and the practicality of it early in the new year. It wasn't until March of 2010, when I moved out, that it really clicked and I was able to control as many variables as possible.

Construct Hypothesis: Take an educated guess at the outcome of your experiment based on your background research and knowledge. Feel free to state it bluntly: "My hypothesis is that by following the Primal Blueprint, I will be able to lose weight, add muscle, lower my stress and increase the function of my immune system."

Test with an Experiment: The key to good experimentation is in the variables and the records you keep. There are three key types of variables: controlled, dependent and independent. Controlled variables are measurable and are kept the constant from test to test. Independent variables are adjusted by the scientist in hopes of affecting the outcome of the experiment. Dependent variables are measurable and a result of the changes that came about because of the Independent variables. Some experiments may be long term (weight loss) some of them may only span a couple of days (reaction or dairy or sweeteners) and therefore it may be frustrating to keep the controlled variables intact for the course of the experiment. In regards to the records you keep, I suggest some sort of journal. It can be electronic or written by hand. It may be one big journal or several small journals specific to each observation. For example, you may keep a separate journal for food intake, exercise and general thoughts/emotions. A word of caution. When trying to lose weight, there are many variables that are tough to control and some take vast amounts of time and effort to control (stress levels). You may need to run the experiment a few times to see if your initial results are accurate and manageable.

Analyze Results and Draw Conclusion: Looking back on your efforts, you should be able to draw a conclusion on whether a certain tactic was successful or not. How many pounds did you lose? Can you touch your toes? Are you lifting more weight during you workout? It is up to you to decide whether or not your attempts where successful. If you conclude that they are a success, keep it up! If they weren't, change something but not everything. If you change everything, you might not know what exactly did the trick.

2. Trust Yourself:
At first, I could not trust myself to not sneak into the cold storage room and gorge of Christmas treats. But over time I have slowly talked myself into a proper behaviour pattern. I still struggle here and there with compulsive/nervous/bored eating, especially when I am at my parent's place. However, the difference between now and then is that before I would have gave in momentarily and, subsequently, for the next few weeks or months. Now, my momentary digressions are just that. I could indulge and eat a Halloween box of Smarties and not worry about going on a Tasmanian Devil-esque bender. The trick for me is staying present and mindful of my actions. Mindless eating is probably one of the biggest saboteurs of progress in many people's journeys. Think about what you are currently eating or doing and ask yourself if it is productive. Eventually, you can trust that you will be setting yourself up for success and not failure.

3. Go Get It:
There are numerous sayings that pertain to this idea and being the person I am with the influences I have on my life, I will naturally gravitate to hockey inspired renditions. "You can never score if you don't have the puck" and "100% of the shots you don't take don't go in." The idea is that if you want something go after it, or at the very least, start the process of attaining it. Sometimes it take a hell of a lot of will power and energy to do but I promise you that to make it easier on yourself, all you simply need to do is just show up. Put on your running shoes, buy healthy, real groceries hell even just waking up. Start it up and then work on finishing. Good things may come to those who wait but spectacular things will happen to those who make it happen.

4. Take Care:
Unfortunately, when people are on the path of self improvement, they usually crash and burn because they forget that they need to take care of themselves. People in risk are those who partake in multiple hour long sessions on the treadmill or lifting weights. Who starve themselves to ~1000 calories per day consisting of rice cakes and zero fat yogurt. Who sacrifice sleep because it is a waste of time. Who chug down energy drinks and espressos just so they can make it through the morning. I could go on but I am afraid of rambling. Stick to the basics and listen to your body. Are you truly hungry? Are you too sore to push yourself during the workout? Are you constantly in search of energy? Put you first and not your egoistic numbers that you associate with your goals. Take a little break sometimes and then come back with intensity and purpose.

5. Find a Lifeline:
The night before the race, my fiance and I had a heart to heart talk about how even though she supports me through and through that she has never been out to see me race or to be there at the finish line. Yes, she drove me to the Edmonton Marathon and picked me up after the fact but, I really wanted her to be there with me before the race starts and after I finish. Karen is my lifeline. She keeps me sane and honest and I can confide in her about anything and can expect some sort of encouraging and helpful comment in return. She understands me and wants to see me succeed. I hope that everyone is fortunate enough as I am to have someone like my Karen. As a result I was super excited to hear that Karen agreed to come on down to support me while I ran the second last race of my season.

The picture above, of the event area, was taken by Karen the morning of the race. It was, surprise-surprise, a cold Autumn morning and I was trying to keep warm and pump my self up while getting focused. The event itself was, unfortunately, not as impressive as all of the other races I participated in this year, but I still had shots of adrenaline and excitement heading into the start of the race. I was feeling leaner, faster and way more confident than I have every felt heading into an event.

The start gate of the race was a little different compared to other races. Normally there is a mat with sensors underneath that start everyone's individual time. This race just had an inflatable gate and someone's watch to set the start time of the race. Inevitably, my time started when the air horn sounded and finished when I crossed the sensors at the end. Luckily enough, I timed my race so that I knew what I ran. 5minutes into the run the sun came out and lit up the tree covered River Valley. The result was a beautiful, serene and crisp run.

I found my usual target and paced them for the 2nd half of the race. The target was a group of 4 ladies running in a pack. I knew that I had a challenge in that it would be tough to pass the group. With 1K to go, I made my move around a corner leading downhill. I did a quick shoulder check about a minute later to see that I had taken a substantial lead. The final stretch of the race was about 0.3K over the 5K mark. On top of that, the whole thing was a winding up hill battle. It was a tough end but I made it a goal to overtake as many people as possible on the way up. I surpassed seven and made it eight at the finish line coming in with a corrected 5K time of 31:57.5 beating my personal beat time by 26 seconds. The picture below is of me seconds after completing the race and catching my breath.

Without all of the experimentation, trust, attack, care and support I could not have accomplished what I did that day! One more race left for the year!

Salomon 5 Peaks Trail Running Series (Canmore, AB)-7.5K Trail Run
Saturday September 18th, 2010
Status: COMPLETE
Time: 1:06.58

Edmonton Heartbeat Run - 5K

Sunday September 26th, 2010

Charity - Mazankowski Alberta Heart Institute
Status: COMPLETE
Time: 33:37

5K Time: 31:57.5
Total Raised: $0

CIBC Run for the Cure - 5K

Sunday October 3rd, 2010

Charity - Canadian Breast Cancer Foundation
Status: To Be Run
Time: TBD
Total Raised: $0

Later Days, Brandon Kon
____________________________________________________________________
Thanks to null photography for the image

Project B37K BONUS Update: 100922 Part 2

2010-09-22T20:34:00.001-06:00

My alarm sounded early in the morning, I crawled out of bed and got dressed. I headed downstairs to the kitchen to grab some water and to take my daily vitamins while I watched local cable TV. Karen took some pre-race pictures of me in my Superfeet T-shirt, as seen above, then I was off, into my car and ready to run. I knew this was not going to be easy but I had confidence that I could finish comfortably and find enjoyment in the moment.
It was nippy on that early, mountain morning and I was incredibly comfortable in the warmth of my car that I really did not want to get of out until I absolutely had to. Alas, I jumped out and tried to acclimate myself to the cold breeze. I visited the race kit pickup tent and found out that I was expected to bring my bib from my previous 5Peaks experience. A new bib cost me $5 and I later found out that according to my new bib number I am from Calgary and am aged between 30-39. I mulled about the pre-race zone, and checked out the route map. As it turns out the course had changed and was now 7.5K instead of 6.7K. If I were an elite athlete, I would have been choked. Instead, I tried to stay focused and warm and ready to run. 5 minutes until go time, we were given the pre-race briefing which the organizer always make sound so fantastic. I wonder if he knows that the runners, although encouraged by his positivity and pep will soon hate his words once they get into the thick of things.

We all piled behind one another waiting for the countdown and the air horn and then we were off. The first kilometer was a slow climb of rolling nordic track. I immediately noticed the lack of oxygen in the air about 500m in. I had trouble getting oxygen to my muscles and was feeling gassed quite early. I took a couple of moments to peer at an elevated perspective of Canmore as I raced through the dense pines and felt a calmness come over me. My body and breathing stabilized and I was able to continue on.

The organizer in the pre-race briefing had told us about a "500m technical down hill" in which it may be wise to "slow down and spare hurt muscles and toes." My experience with the technical down hill in the past was basically running down a ski hill and to tell you the truth I quite enjoyed it. This version of the technical down hill was NOT a ski hill. This was 18" of mud and moss with the odd sharp rock and hidden root all poured on a ridiculous decline with an even steeper drop to the left. Getting down this hill equated to 500m of one legged half squats and constant tension of my core muscles. Not cool. By the time I got to the bottom of the hill, my legs were burning and little did I know that I just descended from the highest point of the race to the lowest. The course opened back up into double track trail for some time before I got to the water station. There, the volunteers said that we I had 3.5K to go. I checked out my watch and was impressed at my time thus far. Little did I know that the water station was placed at the 2.5K mark leaving 5K to go. My time didn't look so hot anymore. At what I would estimate the 4K mark the course moved back to technical single track trails, which I prefer because they keep my mind in the present and focused. On I pushed through the next 3K of single track up hill trails and then double track for the last 500m. I wanted to gun it but my legs wouldn't let me. I could see the finish gate and a volunteer helped me along by telling me to pump my arms and elongate my stride. All I remember is the finish gate back-lit by the morning sun. I can't remember the sound, how I was feeling or any other observable details about the final stretch. I crossed the finish line in 1:06:58. Not too shabby.

I got in line for what I thought was a BBQ then turned out to be bagels, cookies, fruit and coffee. I escaped hungry and tired after only being able to scrounge a third of a banana and a mandarin orange. I drove through Canmore back to the condo to take a shower, have breakfast and soak in the hot tub. We spent the afternoon reading, talking and in Karen's case, studying. I couldn't complain about that seeing as I was just happy that I completed the course.

Back on the tangent express, now. Every 19th, to commemorate our "Monthaversary", as we like to call it, we have a "Fancy Day." For example, in August, we got all dressed up and went to the Art Gallery of Alberta, grabbed some coffee at Starbucks and the had a nice dinner at the Keg. In Canmore, we made reservations to the Iron Goat for 7 that evening. I went upstairs to get ready. I threw my suit on the bed and was in the middle of shaving when Karen came upstairs and threw herself on the bed exclaiming about how nice it is to be in Canmore and away from home. As she was stretching her arms, she came 2 inches from touching the ring box in my coat pocket. Later, Karen confessed to getting a move on after seeing the look of fear in my eyes for having rolled on my suit. I finished doing up my hair and adjusting my shirt when Karen, looking quite stunning, strolls up the stairs. I throw on my jacket in hopes that she doesn't pounce on it again as she approaches me with a I-wanna-cuddle look in her eyes. In return, I give her a one armed, off square hug/pat on the back. I know it sounds bad but that was my segue to getting past her and to the closet to give her a present I had made for her. She was so excited as soon as the news hit and the excitement level rose upon seeing an Edmonton Oilers home jersey in the gift bag. She turned it around to expose this:

Her face relaxed into a confused and calculating look as she was trying to piece things together. This is the moment that I dropped to my right knee, opened the ring box and said, "Karen, will you marry me?" She then threw the Oilers jersey across the room *cough*sacrilege*cough*and then squeeled with excitement and surprise, "BRANDON!YESOHMYGODOFCOURSEYES!" Funny thing is that she was so caught up in the moment that she completely forgot to look at or take the ring! Shortly thereafter, her mother called and Karen shared the good news. I got 2nd hand flack for not asking to marry her in person and then away we went to celebrate at the Iron Goat which, by the way, is absolutely amazing and if you are in the territory, do stop in! At supper, I explained that I had made up my mind months ago and that I chose this date and oppertunity to propose because Canmore has a lot of meaning to us and that it tied in to the race which, without Karen, would not have happened. Karen, if you are reading this, you are the reason I run and you inspire my everyday from sunrise to sunset. You are the reason I am the man I am today and the man I want to be tomorrow. I can't wait to start our lives as a married couple and family, together... forever.

Dedicated to my best friend and fiance, Karen, with the endless love of my being,
-Brandon

Salomon 5 Peaks Trail Running Series (Canmore, AB)-7.5K Trail Run
Saturday September 18th, 2010
Status: COMPLETE
Time: 1:06.58

Edmonton Heartbeat Run - 5K

Sunday September 26th, 2010

Charity - Mazankowski Alberta Heart Institute
Status: To Be Run
Time: TBD
Total Raised: $0

CIBC Run for the Cure - 5K

Sunday October 3rd, 2010

Charity - Canadian Breast Cancer Foundation
Status: To Be Run
Time: TBD
Total Raised: $0

Later Days, Brandon Kon

Project B37K BONUS Update: 100922 Part 1

2010-09-22T08:00:00.002-06:00

2°C and 2-4 mm of flurries. This was the forecast on Thursday September 16th for the morning of my run in Canmore on Saturday, September 18th. The week was filled with conversations about uncertainties about the course and the elements I was about to face at the Canmore Nordic Centre. Aside from my run, September 18th was scheduled to be a special, life changing day for me.
I have been trying to mentally prep for this day since the moment I signed up for the race. I tried using Map My Run and Google Earth to check elevation and potential trouble spots on the mountain. I visualized myself running in a setting that might mimic what I would actually run. Fortunately, I am quite familiar with the Town of Canmore as I see it as my second home. Unfortunately, I have not been up to the Nordic Centre in my 10 years of visiting this underrated destination nestled within the the Rockies.

For my bonus runs, I tried to get someone to supply me with a shirt I could wear as a walking billboard while I was in Canmore or running the roads and trails in Edmonton. For the third time in my life, Superfeet came to the rescue. The first being an introduction into my skates in which without I would not be playing hockey today. The second being an introduction into my footwear playing an integral part of my running successes. Superfeet shipped me two white shirts with bright green designs on them for me to wear during my runs, all on the house! I felt so fortunate the moment that they arrived in the mail.

I am going to ride Tangent Express back in time to try to weave the side story of this post. February 19th, 2005. I was an awkward, pimply, overweight and yet charming young man working at a little sporting goods store to pay for my coffee habit while I was pursuing higher education. Karen, a bubbly, coy and engaging friend of mine (one whom I have known for some time having completed Kindergarten through Grade 12 in the same schools, going to the University of Alberta together and growing up a block and a half away from each other) agreed to catch a movie and go for a bite to eat after my work day was done at 5:30. I cannot describe how excited I was for this date. Our long history together included a complicated strikeout and subsequent fall out in early 2003 and to be honest I have always felt a very strong connection with Karen and was missing spending time with her. I know it sounds cheesy but, I fell in love that night after watching "Hitch" and having it end with my fingers interlocked with her's. She was the first and only person that I felt truly understood who I was and as a result we got along brilliantly. That day marked the first day in a string of days in which we went on a date or a mini date, consisting of a movie at home, every day that lasted 3 weeks. The following 5 years were marked with very high and low points for us as individuals and as a couple. One of the lows. my health, became a big bone of contention resulting in a break and a quote that I have since used for motivation:

"If we were to get more serious, I want our kids to have a father to grow up with. A father that could keep up with them and teach them to play sports. I want a husband that will be there for me and our family."

From that point, I literally started moving and have not looked back except to reminisce in my nostalgia. So, where does this tie into my race? Two months earlier, Karen and I went shopping for engagement rings just so I had an idea of what she wanted when the time came. Seeing her face lit up and a sparking ring on her finger all but sealed the deal for me. I went back a week later to order one of the rings we were looking at. I made a promise to myself that if I could pick out the exact ring on the first try from the hundreds of choices in the display case, then I would be 100% sure of my investment. I stepped into the jewelers and reached my hand into the open case to grab the one ring that was sparking more than the others that morning. I checked the part number and I had a match! I went forward and ordered the ring and then was off to work for the day.Two weeks had passed and I got the secret call on my cell phone which I deemed a "safe line" to reach me at. The ring was in! I picked it up and just before hiding it my by guitar case in our shared closet, I held it between my forefinger and thumb for a extra moment before locking it up.

I went home and pondered as I packed and paced. I called Karen's house and left a lame message about having to return a soup pot before we depart for the weekend. I got a call back 15 minutes later from Karen's father in which he let me know that Karen had returned the pot the day before. While I had him on the phone I asked if I could have his daughter's hand in marriage this weekend. He thought I had asked if we could get married that weekend, which, I then clarified that I was looking to propose to Karen in Canmore. His response, "Sure, I don't care". I stumbled over his words in my head and tried to spin it in my favor. "So, I'll take that as a yes and thank you for it." I then asked if Karen's mother was around. He had no recollection as to her whereabouts. I asked if he could have her call me on my "safe line" before Karen gets home at 2pm. He agreed and full of adrenaline, I continued to pack. 15 minutes later, the phone rings and it is Karen informing me that she is on the train and will be home in 10-20 minutes. Oh, crap! Everything was half started and nothing was quite completed for the trip. I through the ring and it's box in the breast pocket of my suit jacket and a separate gift under all my clothes in my tote. I heard the deadbolt slide as I finished zipping up my bag. I greeted her and continue to pack and verify reservations. I was on my computer and she was 10 feet away packing makeup and other toiletries as my cell vibrated in my pocket. It was Karen's mother and I really couldn't talk on the account of my sonic proximity to Karen. As odd as it sounds, I tried my best to ask for permission only using yes and no answers. It was awkward but the communication was clear and I got the permission I was seeking. "Yes. I want you two to get marrieds. It is about time!" I felt bad not having the opportunity to ask in person but this had to do.

Finally, away we went down the QE2 to Canmore via Calgary. Once we reached the condo in Canmore, we decided to get some grub. On our journey to find something light on the stomach and not served in a dive, we both missed phone calls from my mom. My first thought was that my mom was just checking up on us. My second and almost simultaneous thought was, "MOM KNOWS!" Karen's mom must have spilled the beans. I tried not to think of it and then Karen offered to text her back. I obliged but then Karen pointed out that she had unlimited texting and I did not. I sighed and and agreed to have Karen text my mom. We decided to hop into the hot tub as our night cap before some much needed rest before the big race. While in the hot tub, Karen asked, "Brandon, what are your long term intentions with me?" I froze and had to think quick. But all I could think was, "KAREN KNOWS!" In what seemed like an eternity, I came up with this witty little riddle of an answer, "My long term intentions will be answered in the short term." She seemed to accept that answer and the conversation turned to the beauty of autumn in the mountains. We retired with some tea and a good sleep as my focus was torn between a question and a race.

To Be Continued...

Later Days, Brandon Kon
____________________________________________________________________
Thanks to LUMIN8 for the image

Preseason Week 2: Review

2010-08-30T12:34:00.000-06:00

My opponent for Week 2 was sleep and developing proper sleep habits in regards to when I was sleeping and how much sleep I got.

I have had a couple of run-ins with this opponent before and found that I was able to get into a nice groove by making a couple of changes. Where Week 1 was a refresher challenge, Week 2 is a bit more formidable especially in terms of the scale in which I am trying to tackle this task. It is one thing to go to sleep but to try to get to bed at a certain time every day while trying to attain 8+ hours of sound sleep a night.

Although I do not have a night by night breakdown of the week, in retrospect, I feel that I over estimated my ability to control the momentum of the challenge. It took me 3 days to slowly get to bed sooner and sooner until I was snoozing by 10:30PM.

As the week progressed, my attempts be came more consistent until Saturday. After my 10K run, I got all showered up and went to a friends house for part 2 of their birthday festivities. I had a blast seeing my friends and sharing stories until 1AM. By the time I got home and wound down, I was staring at the alarm clock in my room as it read 1:45AM. I ended up getting my sleep that I needed but not within the time restraints.

I view this week as a mild success but I think that I would give myself a tie bringing my Preseason record to 1-1-0. Although, I got the correct amount of sleep, I did not establish and execute proper time management to make sure I was in bed by a certain time. That said, on Saturday, for example, I chose socialization over rest because at that point it garnered more importance and attention.

As a side note, I tried to continue on with my Week 1 plans with a slight Booster Juice hiccup.

Week 3 pits me against Dairy and Sweeteners. Stay tuned next week for the results!

Later Days, Brandon Kon

Project B37K: BONUS!

2010-08-30T11:32:00.002-06:00

Seeing as Project B37K is complete, I figured that I would tag a few BONUS races on this fall for good measure. I will be running the following races in September and October:

Salomon 5 Peaks Trail Running Series (Canmore, AB)-7K Trail Run
Saturday September 18th, 2010Status: To Be Run
Time: TBD

Edmonton Heartbeat Run - 5K

Sunday September 26th, 2010

Charity - Mazankowski Alberta Heart InstituteStatus: To Be Run
Time: TBD
Total Raised: $0

CIBC Run for the Cure - 5K

Sunday October 3rd, 2010

Charity - Canadian Breast Cancer FoundationStatus: To Be Run
Time: TBD
Total Raised: $0

Project B37K Update: 100829 [COMPLETE]

2010-08-23T11:31:00.002-06:00

"Like a bunch of race horses, waiting behind the gate, rearing to run." That is how race organizer and Founder & President of the Running Room, John Stanton, described the pack of over 1000 5K and 10K runners and walkers.
Now, I have never really been a fan of running late in the day. Of course, sometimes I have no choice, but, if I had the choice I would run as the sun rises. I made sure to have a big breakfast that day as my plan was to fast the rest of the day to simulate how I feel during my morning runs. Unfortunately, due to my frantic morning, a case of "out of sight, out of mind", and me reorganizing my bathroom; I forgot to take my vitamins. Thus, I stopped by the grocerie store before work and picked up my new batch seeing as how I needed to in a couple of weeks anyways.

I enjoyed my shortened schedule at work that day and then headed home for some rest before the race. The entire day, I had to find positives about running that night, exposing the neurotic part of my mind inherited from my father. I dreaded the time of the run and was scared that I would not have enough gas left in the tank to finish the 10K run due to not having ultimately fresh legs because of the grind of the day. I started to worry about the smoke from the B.C. forest fires as early as Thursday morning. Finally, I was regretting not running or driving the path and becoming with the idiosyncrasies of the route. I find that I tend to do better if I can visualize my performance in the environment. I feel more comfortable and confident in my strengths and ability to turn it on at the right times. It was at this time (1.5 hours until the race) that I jumped into a hot Epsom Salt bath to calm the mind and muscles.

I emerged feeling focused and ready to roll. My supportive girlfriend and soon-to-be common law spouse drove me to Northlands. This is where the race as well as the Canadian Derby was being held. I popped in my ear buds, cranked the music and paced around the newly renoveted and expanded Edmonton Expo Centre. I made my way to the start gates lined with a cheering and involved crowd which included the use of the never-to-be-forgotten vuvuzela. I engaged in some balistic stretches and some more visualization waiting for O'Canada and then the starting horn. With a short countdown and a quick blast of the air horn, the crowd filtered out of the gate and to the streets.

The bulk of the run (~7K) took place along the beautiful and scenic Ada Boulevard which teeters on the precipice of Edmonton's River Valley. At arond the 2.5K mark, I picked my challenge for the race. A short young lady with blue shorts and a short, quick gate seemed to be a worthy pick. In addition to the young lady we shall name "Blue Shorts," there were 2 secondary targets. Another young lady seemingly just over my age wearing a Canadian Diabetes Race Team jersey whom I have dubbed "Diabetes Hero" and the 1:10 Pace Rabbit that kept a steady pace of 1 hour and 10 minutes. Her name will be "1:10". My personal best for the 10K is 1:12 and so I felt that it was important for me to best the mark of 1:10.

I began to feel quite sluggish between kilometer 4 and 7 and I had to fight to keep pace while feeling a little defeated that a speed walker was demolishing my 10K time. Both Blue Shorts and Diabetes Hero disappeared around the 6K mark and I was trying to keep my position ahead of 1:10. I grabbed a sip of water at 7.5K and felt rejuvenated. I soon caught up to Blue Shorts at the 8K mark. We had jockeyed for position earlier and she came up victorious. She tapped me on the shoulder and made a gesture for me to remove my earbuds. She asked if she could run with me to keep up her pace. "Absolutely," I responded. However, less than a minute later she started to fall back. I was not slowing down for her! I waved my arm encouraging her to step up her pace. Soon I shoulder checked for her position and she was gone. 1K left and I could feel the adrenaline and the fatigue fighting over my body.

I entered Northlands and could see the final gate. I was 250 meters away and I could see Diabetes Hero. I fought to keep up but she pushed hard. At 150 meters I hit the final bend and I could not let her beat me! I gave it one last sprint and kicked my way to the finish line with a time of 1:08 even. I had bested my personal best by 4 minutes and, as it turns out, I beat Diabetes Hero by 20 seconds! I crossed the finish line and a participation medal was placed around my neck and a cold water bottle in my hand. I made my way over to get an apple and banana and then wait for my ride home.

Alas, my final kick marked the end of Project B37K. My goal and dream of competing in 6 races and 37K through the Spring and Summer is complete. I could not have done it with out help from the knowledge I got from Mark's Daily Apple and the unwaivering support of those closest to me. In the end, I feel better and people are telling me that I am looking better as well. On top of all of that, I had a chance to sponcer some great causes that do so many great things in the community. Here is a final summery of Project B37K:

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)
Status: COMPLETE
Time: 35:03
5K: Time: 33:08
Total Raised: $0

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation
Status: COMPLETE
Time: 35:11
5K: Time: 33:30
Total Raised: $0

Edmonton Journal Little Big Run-5K Run
Sunday May 30th, 2010
Status: COMPLETE
Time: 32:50.17
Total Raised: $0

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010
Status: COMPLETE
Time: 1:03.22

Canada Day Road Race-5K Run [DONATE]

Thursday July 1st, 2010

Charity - Iron Team Cops for Cancer
Status: COMPLETE
Time: 32:23.14
5K: Time: TDB
Total Raised: $0

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Charity - KidSport
Status: COMPLETE
Time: 1:08:00
Total Raised: $0

So, what is Project B37K stand for?
BK-My Initials
37K- The total amount of kilometers that will be run during the races.
Brandon running 37K

Later Days, Brandon Kon

Preseason Week 1: Review

2010-08-16T19:38:00.000-06:00

For Preseason Week 1, I chose to abstain from sugars and grains.

Now, this is not new territory for me although, I wanted to get back in to the Primal swing of things. I really wanted to maintain a constant awareness about what I was consuming and my plan really paid off. I was able to complete my week and not ingest any unnessessary sugars or grains, both hidden and obvious.

Unlike my previous ventures into expelling unwanted substances from my diet, i.e. caffeine, my experience this time around was not marred with headaches, mood swings and fatigue. Fortunately, a quiet week for me in this sense, is a great accomplishment. Unfortunately, it makes for a boring blog entry. I will take what I can get and I will not question the way things played out.

The question remains, "Is this week considered a win? If so, why?"

I would consider Week 1 to be a win! It was a tune-up against an opponent I know quite well from my not too distant past and I feel that I executed with confidence and accuracy. I did not let any grains and sugars into my diet and for that, I can put a tally in the 'W' column.

Now, it is up to me to prep for Preseason Week 2. I plan on having a soft cap so to speak in that I wan to obtain 8 hours of sleep a night and would prefer if it was in the 10:30-6:30/11:00-7:00 range. A win would consist of me following these criteria. A tie would mean that I got 8 hours/night but when I slept depended on outside influences. A loss would mean that I did not reach 8 hours/night more than once and that the time I went to bed would be considered late (post midnight).

I would like to continue on my challenge for Week 1 into Week 2. I will post my success/failures independent of a win or loss being awarded.

Later Days, Brandon Kon

The Preseason: Redux

2010-08-08T23:04:00.001-06:00

Around this time last year, I started an initiative that I did not follow through with. The idea is simple. I would create challenges for myself on a weekly basis. If I complete the challenge and keep the success rolling I award myself a win or a W. I am going to be using the Preseason as a cleansing stage. Here is an outline of what my next four weeks will look like.

Preseason Week 1(August 9-15) - No Sugar and Grains

Preseason Week 2(August 16-22) - Regulate Sleep Patterns

Preseason Week 3(August 23-29) - No Dairy and Sweeteners

Preseason Week 4(August 30-September 5) - Between 50 and 100g Carbs, Reduced Nuts, Reduced Fruit

This week marks 54 weeks without caffiene! Since, I have been able to give up a very addictive and controling substance as such, I figure that starting the same path with the goals mentioned above is a task that I can accomplish. I will break down each task, week by week:

Preseason Week 1(August 9-15) - No Sugar and Grains

Simply put, I need a no excuses, no BS week that may involve more IF just to change things up. I want to remove a lot of the psychological factors out of my journey.

Preseason Week 2(August 16-22) - Regulate Sleep Patterns

I have found that I am staying up late and getting up late and thus making excuses for not working out in the morning. I want to have more flex time in the AM and start my day with a bang. I may have to resort to using melatonin a couple of times to get me back on track.

Preseason Week 3(August 23-29) - No Dairy and Sweeteners

I think I have a minor allergy to both of these "poisons". I am very curious to see how my body responds to life with out dairy. I would bet that the change would be a positive one.

Preseason Week 4(August 30-September 5) - Between 50 and 100g Carbs, Reduced Nuts, Reduced Fruit

By reducing nuts to 10-15/day and fruit to one serving/day, I will end up reducing my carb intake without having to calculate everything. By doing this, I will be able to lose weight at a slightly higher pace.

On top of wanting to accomplish small yet purposeful tasks, I have faced with a source of inspiration lately. A friend posted this picture on Facebook and tagged me in it. The following picture was taken March of 2004. The great thing about it is that it captures both myself and my lovely girlfriend, 1.5 years before we started dating. Yes, that is me with the horrible part in my hair, chinstrap facial hair and a blue velour dress shirt.

Nothing but a great source of fuel to kick my life into high gear. The following picture was taken August 07, 2010. The subjects remain the same, my girlfriend and I, 5 years into an amazingly strong friendship and relationship. The major difference for me being that I am over 75lbs lighter in this picture;

I am loving my life and I know that I can make it more enjoyable for myself and thus everyone that shares it with me. Preseason: Week 1 starts in 55 minutes!

Later Days, Brandon Kon
____________________________________________________________________
Thanks to kall700sports for the image

Project B37K Update: 100705

2010-07-05T17:21:00.003-06:00

Endless, simply endless... this is the only way I could unfortunately describe the course that I ran Thursday July 1st. Honestly, the time flew by but, mentally, there was not too much to keep me interested in the race itself. I do think that this feeling is a little skewed because of my latest run experience with 5 Peaks. However, besides the straight away course, the morning was a blast. It was a crisp, bright, beautiful morning that called for my long sleeve Under Armour shirt under my Canaday Day Road Race T.

I was running on 4 hours of sleep after a night out for my friend's birthday and I was feeling it a little. My body was having trouble getting warm and my mind seemed fuzzy and preoccupied as though someone was surfing my thoughts like cable TV. As I parked near in downtown Edmonton, I realized that I forgot my wallet in the commotion of getting ready and on the road earlier. I grabbed a piece of paper from an Ikea shelf I had bought the previous week and quickly scibed:

"Running Canada Day Road
Race (5K). Forgot my wallet.
Will be back @ 8:15-8:30AM."

With hopes of a healthy race and a ticket free morning, I headed down to the event area. The brisk morning was unique in that their was an air of energy around Alberta's Legislature grounds that was profound and yet calm and welcoming. I could smell and old favorite, free pancakes as I approached the rest of the runners wearing compression gear, shorts, mini water bottles and racing bibs. I quickly found some much needed sunlight feeling like a lizard desperate to get out of the shade. I did a quick mental and physical warm up and stretch and then headed over to the big, inflated, red arch and waited for O'Canada to be sung before the count down and the air horn to start the race. The course started with a huge drop down onto River Valley road in which I got frustrated at the massive log jam of heel runners afraid to accelerate. At this time, I realized that I needed to urinate. 0.5K in and NOW my body tells me that I should excrete some waste? I had to mentally press on to fight the urge to hop into the bushes for a break. In the mean time, I had taken to running on the grass on the side of the road because it was a lot more comfortable and a lot less crowded. From KM1 to the turnaround and then to KM4 was straightforward and very dull. The pack thinnned out at the turnaround where all of the 15K runners went over the bridge and left all of the 5K runners. I jockeyed for position of several people over the final

At 2.5K when I found my target of the race. Last article, I mentioned I try to pick someone out at the beginning of the race to try to beat. This race was different in that there were too many people in the start to pick my match. Out of the prossess of elimination and timing, I ended up being paced with a lady that stood at 5'6" and weighed 140-150lbs. We switched the lead around 6 times with a challenging climb at the end of the race. She really kicked it up half way up the hill and I really had to bear down to make the final lead change. I gave everything I could and got to the top of the hill and on to flat land. Here, I unleashed and rocketed past her and across the finish line. I finished the 5K race in 32:23.14 (my personal best). I received a free water bottle. I had an urge to urinate. I walked up to my car in the sunlight and found that I did not receive a parking ticket. All was positive on Canada Day. I was tired and had a huge day ahead of myself but at least Project B37K is 5/6 or 27/37 complete.

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)
Status: COMPLETE
Time: 35:03
5K: Time: 33:08
Total Raised: $0

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation
Status: COMPLETE
Time: 35:11
5K: Time: 33:30
Total Raised: $0

Edmonton Journal Little Big Run-5K Run
Sunday May 30th, 2010
Status: COMPLETE
Time: 32:50.17
Total Raised: $0

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010
Status: COMPLETE
Time: 1:03.22

Canada Day Road Race-5K Run

Thursday July 1st, 2010

Charity - Iron Team Cops for Cancer
Status: COMPLETE
Time: 32:23.14
5K: Time: TDB
Total Raised: $0

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Charity - KidSport
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Later Days, Brandon Kon

____________________________________________________________________
Thanks to Sam Fakhreddins's for the image

Project B37K Update: 100628

2010-06-28T11:08:00.001-06:00

5 Peaks: Sunridge was my first real crack at trail running. I have gone for 45-60 minutes before on a mix of paved, packed gravel and single track trails in the River Valley, however, nothing could have prepared me for the challenge that was before me on June 19th.

I was thankful that the morning was crisp and bright because those two traits always manage to help me get up and going. I made my way to the ski hill where the race was being held, parked, tied my brand new (used once) New Balance trail shoes, tested out my Camelbak and walked to the event area. Once I registered I began to soak up the sun's rays and the positive vibe that was extremely present. Running may be an individual sport but there is nothing in it's description that says solitary. It became apparent that in order to succeed we were going to have to rely on each others encouragement and communication.

I was so incredibly nervous and the only things that were helping was doing a general run through of the course based on this map, and repeating to my self, "mind the ground" (because it was a guarantee that it was going to be pocked and unreliable) and "I've done this before. I have run on trails. No problem!".

The runner started in waves of 50. The first wave being the super quick and each wave after that representing a group that was a step slower. I was in the 7th and final wave. We were alerted that right off the bat there was a 200m climb with yellow gates at the top. The first male and female through for each wave were deemed "King of the Hill" and received prizes coresponding with their achievement. I desided early that this was not a goal of mine.

Finally, the air horn sounded and my wave was able to run. The hill was as challenging as it looked and I swear I slowed down a bit at the top to take in a view of the city from above. Down the hill and on to 1.5KM of rolling Nordic trails. Because of the width of the track and the number of runners, there were 3 bottle necks in which the group not only slowed to a walk a but at times were standing still. At about the 2.25KM mark, I started my descent down a technical downhill track. Once at the bottom, I turned and started my second but definitely more steep and challenging climb of the race. 3/4 the way through, the lactic acid in my legs forced me to hike the rest of the hill. Then on to the next descent to the bottom of the River Valley and I tried to prepare for the 3rd and biggest hill of the race. Now, the hill I had just completed looked more like a gradual climb with a graded approach, however, this hill was more like an exponential growth chart. I reached the 1/4 mark and chose to hike the rest with my hands pushing on my knees. There were many people along the way that stepped off the side of the trail to take a breath.

This is where I should mention something that I do to help myself through the race. I pick an opponent at the start that I try to beat. I do not tell them or let on that the race have become personal but I have picked my target. I do not know the man's name at the time but I figured he would be racing in the same division as myself. Upon registration, each athlete is able to chose whether they want to run in the normal age divisions or in the Clydesdale/Athena division. The qualifying factor is simply weight. To be a Clydesdale, the racer had to be greater than 200lbs. My opponent looked to be 6'5"-6'6" and definitely over 275lbs. He had the physique of a lineman and he probably played in is younger days. I was able to deduce this simply because for being a big man, his legs had some real definition. On top of that, I observed his warm up run and figured he would be a worthy adversary.

Trying to recover from the brutal climb I see that I have caught up to him. He started off near the front of the pack where I began near the back. I picked up my pace as we headed down into the next drop into the River Valley. Downhills are my biggest strength in running. Everyone always seems to put on the breaks and run on their heals where as I let gravity do the work and am able to run like a gazelle, or so I like to think. I am coming up behind him and I yell out "TRACK" (code for, "pardon me, I would like to pass you on your left"). I explode past him and relish in the feeling. This is where my previous mantra, "mind the ground", was temporarily ignored and I rolled my left ankle in a gopher hole. It didn't take me down or out, it just felt clumsy of me. I could feel that I tweeked it but I need to not think about it for I was only at the 3.5KM mark of the 7.15K race. I grabed a cold cup of water (the water in my Camelbak had become warm and tasted stale) and I continued next to the river for the next 1KM. This was nice because it allowed some regulation of pace, pain and heart rate.

The next challenge was the 4th and final hill. Luckily, it had three steps to it which made it completely manageable. Once at the top of the hill, I entered the fastest 1.5KM of my life. It was not that I was fast but that because my mind was so focused on staying alive and maneuvering over steep climbs, sharp turns and sudden drops. It was beautiful and exhilerating and definitly my favorite part fo the race. The track emptied out to a grassy field with a little hill to add more distance. I used this as half recovery and half lead taking. I had not seen or heard my fellow Clydesdale since I had passed him. This made me feel confident but I was also looking forward to a push and unspoken rivalry.

I hopped back into the single track where I slipped going down an unexpected drop. I recovered and thanked my loose, Gumby joints for allowing myself to continue without injury. I could hear the crowd and the announcer as I got nearer to the lodge. There were people in the bush cheering the runners on and then I could see the final climb. I exploded out of the bush with a surge of adrenaline and sprinted to the finish line. There was a woman who was wearing a huge Canada, "Cat in the Hat" hat that had been trying to excite the athletes earlier. she extended her hand or a hand shake that turned into an exhausted hug. I did it. I had completed a run that I have been anticipating and dreading for over a month. Everything felt surreal as I stretched, grabbed some fruit and headed to my car soaked, rejuvenated, tired and buzzing.

This experience has resulted in a commitment to the same race next year as well as a bonus race in Canmore mid-September. When I crossed the finish line, Project B37K's progress became 4/6 complete. There are still 2 final races to pledge: Canada Day Road Race (click here) and the Edmonton Marathon (click here). Please donate, any amount counts towards such worthy causes!

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)
Status: COMPLETE
Time: 35:03
5K: Time: 33:08
Total Raised: $0

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation
Status: COMPLETE
Time: 35:11
5K: Time: 33:30
Total Raised: $0

Edmonton Journal Little Big Run-5K Run
Sunday May 30th, 2010
Status: COMPLETE
Time: 32:50.17
Total Raised: $0

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010
Status: COMPLETE
Time: 1:03.22

Canada Day Road Race-5K Run

Thursday July 1st, 2010

Charity - Iron Team Cops for Cancer
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Charity - KidSport
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Later Days, Brandon Kon
___________________________________________________________________

Thanks to Sport, Bioethics and Physical Cultures for the photo

Why Do We Expect the Worst?

2010-06-16T18:21:00.001-06:00

"We need to talk."

What hits you when you read or hear that? "We need to talk." Think about it. What cross your mind? What do you sense? What memories are stirred up? Finished living in your head?

I would wager that 85-95% of you who read this get a gravely negative connotation from this quote. Some of you might flash to a stern boss, a current or past relationship, or a business partner. To add to this, I would guess that the feeling behind that memory is a sense of utter disappointment.

If you have a chance to watch any videos featuring Rick Lavoie, jump on it. I remember watching a video of his, F.A.T. (Frustration, Anxiety, Tension) City, where he explained that having someone tell you that they are disappointed in you or something you have done, sticks with you. That word haunts people more that any other word of similar connotation (angry, mad, frustrated). He claimed that he can count the number of time someone has been disappointed in him on one hand. Those moments are highlighted in our memories and seem to be very emotionally disturbing. Not to the point that the you would end up in a psychiatrist's chair as a result. But when remembered, you would almost relive that moment and the shame that you experienced.

A simple question then came to me, Why? "Why do I automatically go to a negative place?"
Now I do not always go to a negative place but if there is a possible negative outcome, you can bet your bottom dollar my mind has analyzed both the possibility and chance that it may occur.

I began to dissect any hypothetical scenarios that would set my adrenaline pumping and my mind over working. One quality that would end up worrying me would be the tone. Usually such a message (email, voice mail, text or otherwise) would be very plain, frank and detail deficient (i.e. "See me as soon as you get in", "We need to talk"). Now, if the sender of such message maybe had more time or communication skills, I would know what it is that I am going to be engaged in. If, indeed, the news was bad, I would have absolutely no advantage in what would follow. Secondly, it usually unexpected. Think about the last time you were watching TV or listening to the radio when a test of the Emergency Broadcast System interrupted the program. It is quite startling especially since your mind has ties to the idea that this may very well be a real emergency.However, my hypothesis as to why negative thoughts are so prevalent contains a little influence from our evolutionary past and a little learned behaviour.

In regards to an evolutionary artifact, I believe that being the great thinking animals we are, we developed the ability to calculate potential outcomes in the name of safety. We learn about local threats to our livelihood and anything that resembles these threats would relay to us that we should avoid them. Growing up in the Canadian Prairies, I have see my fair share of wild and dangerous animals (thankfully, most at a considerable distance). I have learned and observed that getting involved with clear and present danger as teeth and claws is not too desirable. Now, I have never seen a shark in person, (though I have a huge interest in them and do partake in the Discovery Channel's Shark Week with great childlike attention) however, I would bet that in knowing local dangers/predators, that when facing a completely foreign threat that the resemblance to a local predator would warn me not to approach it. I know that this idea would be tough to test today, but I think if you were to take a person from an indigenous prairie tribe (circa 1450) who would be accustom to the sight and danger of the bear and confronted him with a coastal threat like a shark that he would have a very similar reaction to that of a familiar predator. There would be an initial startle, a longer pause to analyze the shark compared to the bear and then he would know not to test his luck. Now, how does sociological behaviour affect us?

I believe, we are drawn to the negatives because we are rewarded for it. Now, no one is standing by you patting you on the back and giving you a candy every time you are negative or worried. Instead, the reward comes when the heightened sense of negativity and worry pays off. People listen when you complain about a moment of bad customer service. People laugh when your joke or story has a pessimistic tone to it. Your favorite hockey team could be winning and you start to doubt them and envision the puck crossing the line behind your goalie. The game being tied and then won by the visiting team. As you watch the game you worry and analyze and then it happens. The other team wins the game. You are shocked and a little let down but all this worry has paid off because you were ready for it if it happened. You played the whole scenario in your head, what you were to see, your reaction, the environment in the room. You have effectively affirmed your mind's right to worry by having an outcome that matches the negative scenario. I think this is an early coping mechanism for loss, grief or tragedy. Some of you may be familiar with them as portrayed by Homer Simpson in One Fish, Two Fish, Blowfish, Blue fish. And later by a giraffe on Robot Chicken

Let's review! The steps are as follows:
1. Denial and Isolation
2. Anger
3. Bargaining
4. Depression
5. Acceptance

These steps, in my experience, are usually rifled through at a quick pace (from the moment you are confronted with a possible threat to the time that the reality of the situation sets in, good or bad). By the time what you are to be dealing with becomes clear, you have been through the majority of the steps and may even be settled on acceptance even if only for the moment. Being part of the animal kingdom we must always know if there is a potential of danger and our brains can help us out when needed. Every passing generation we step further away from being in constant danger and the need to perpetually aware of everything gets reduced. However, that does not mean that we are not looking for the danger.

There are many solutions to this phenomenon that could reduce the symptoms and even potentially result in long last changes. First of all is realizing what is happening when it is happening. This can be achieved by learning to be in the moment. I learned to hone into this by reading Eckhart Tolle's "A New Earth". The read is a very deep and zen experience that left me enlightened and willing to give it a go even though I was first very skeptical. Secondly, as Daniel G. Amen, MD, points out in his book "Change Your Mind, Change Your Body", find the ANTs (Automatic Negative Thoughts) and spot the triggers. The one trigger discussed about above is simply when someone vaguely requests to have a discussion with you. By either avoiding such triggers or preparing for them, you can lower the stress put on your psychological and physiological systems. Last, I recommend "10 Minute Toughness" by Jason Selk. Jason focus on visualization, mantras, breathing techniques to help calm the mind.

Later Days, Brandon Kon

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Thanks to MustangSheila (in Alabama) for the image

Look, Ma'! Front Page!

2010-05-31T21:43:00.001-06:00

Yes, I know, it is kind of like Where's Waldo. However, that truly is me in a white Mission Hockey toque and sunglasses on the front page of the Edmonton Journal May 31, 2010.

FACT: I am the only person I know that has been on the front of a legitimate newspaper.

Project B37K Update: 05/31/2010

2010-05-30T15:54:00.000-06:00

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)
Status: COMPLETE
Time: 35:03
5K: Time: 33:08
Total Raised: $0

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation
Status: COMPLETE
Time: 35:11
5K: Time: 33:30
Total Raised: $0

Edmonton Journal Little Big Run-5K Run
Sunday May 30th, 2010
Status: COMPLETE
Time: 32:50.17
Total Raised: $0

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010
Status: To Be Run
Time: TDB
5K: Time: TDB

Canada Day Road Race-5K Run

Thursday July 1st, 2010

Charity - Iron Team Cops for Cancer
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Charity - KidSport
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Revisiting Nasty Habits

2010-05-25T21:24:00.004-06:00

Just like seeing a chiropractor, after a couple of adjustments, I felt pretty good!

Way back on June 11, 2009, I created a post to explore select bad habits that I wanted to eradicate. The original table is posted below with red italic updates.

*1. Dig up the who, what, when, where, why and how.*
What	*Poor Sleep Pattern*	*Snacks (Too Frequent, Poor Choices)*	*Skipping Workouts*
Who	Myself	Myself, family	Myself, external pulls
When	My mind is in over drive or I have over slept the night before	Boredom, social occasions (snacks easily available), idle mind (TV, internet, video games) and late nights. When I visit my parents place, I still feel the need to scavenge for something to snack on even if we have just come back from a meal. :S	I am tired, sore or am mildly anxious about something where I can not clear my mind. This still occasionally happens. I start to over think and then freeze and then I do nothing. I am trying to follow DFS everyday to get into the routine of doing something.
Where	My house, room, bed	Anywhere food is stashed in my house	Settled into an idle state at home
Why	Due to my multipurpose room, my bed becomes multipurpose (eating, playing video games/watching TV, storage, etc.) I have become accustomed to not correlating my bed with sleep	Memories, chemical signals in my head, it’s a habit, easy access.	I find it easy to make excuses to miss skip out.
How	I continue to add things to my plate and ignore the time. I am used to putting of my well being for a project. (Thank you, Post Secondary Education).	I let my guard down and justify succumbing to the taste instead of defending my goal and cause.	I get too caught up in other events of life (and my thoughts) to make time to help myself in this sense.
*2. Plan*
Generally, I will be using the information from the book, 10 Minute Toughness. Although I did utilize some of the information, a life altering event (moving help with most of the issues)	I will be satisfied with my daily consumption by 8PM. I will disconnect from the electronic world by 9PM. As soon as I am in bed all lights and my TV is to be turned off. This plan has worked out quite well. Since I have moved out of my parents basement, I have slept like a baby nearly 100% of the time. I still have a snack if I am up late for some reason but the choice of food has greatly increased in terms of quality and nutrition. The one thing I would like to work on is regulating a proper cycle which includes a morning workout.	I will find less temping areas in my immediate surroundings in which to occupy my time in. If the weather permits, I will spend as much time outdoors as possible. I have moved to a condo that has easy access to Edmonton's River Valley. I try to get out and experience it as much as possible. Just the simple change in living arrangements has help greatly.	90% of success is just showing up. If I show up ready to roll, I will have success. This might involve me psyching myself up. I will also find time and hope for understanding. I have found more and more time and do find that when I dress the part, I am ready to play the part. Honestly, I do sometimes have to really talk myself into a work out and be mentally prepared (i.e. visualize exactly what I need to do).
*3. Don’t Plan too Much*
I have planned times in which I would like to work out but I realize that I will have to make many decisions on the fly. I am in the middle of creating mantras to repeat to myself to get me over the difficult parts. I ditched the mantras and tried to simply relax and be mindful of the situation and triggers at hand.
*4. Toss the Triggers*
This is where the family initially gets in the way. I do miss my family and the day to day interactions, however, I am grateful for the space and decision making ability.	I must separate my sleep/bed from the rest of my life. I will make it when I get up and not store anything on it. I will only use my bed for what it is meant for. It is amazing what having a bedroom separate from the living room and office can do!	If I had it my way I would clean out my house, supply the Food Bank with some much needed donations and restock with primal goodness. I have to go to battle on a lot of unwanted/needed product. I control the shopping list in my house now! It is still a challenge when I go to the parent's house. My girlfriend even made a comment that I am more likely to be less Primal when I am with them than anywhere else.	I need a place to workout that is void of the TV, a phone, the computer and familial distraction. I also want to meditate to focus my energy and clear my thoughts. The need for a perfect workout space have been rectified by moving out and removing some of the distractions off the bat. The meditation time and space will come, I simply need to make time for it first when I am by myself and then anytime I want to.
*5. Spread the word*
	This blog, my girlfriend. Check!	This blog, my girlfriend, family. Check!	This blog Check!
*6. Pair Up*
	If I was in cohabitation with my girlfriend, I know this would not be an issue. Oh, how right I was!	I am trying to win some swing votes at home. People are still reluctant to live primal (they are apparently “too good for it”). No worries anymore. My girl friend enjoys some of the adjustments (i.e. spaghetti squash) however, is still very CW focused.	I want to do more with the girlfriend (crazy about jogging, wants to bike more, loves getting out and playing any sport and has training with (kick)boxing). I am going to need to do some motivating!
*7. A Page a Day*
Obviously there is this blog. I also have a journal that I use and will be using more candidly and using more material fresh from my journal on to the blog. I am devoted to writing daily for that gives me a great time line of information. I started out strong in writing and recording everything I could. That faded away due to comfort and apathy. I am disappointed that I did not maintain a journal. However, this forced me to be mindful of my actions.
*8. Periodic Incentive Plan*
	For every 4 books I read while trying to get to sleep, I will buy one! Now, I have not followed this rule but it has seemed to work out this way over the last year.	I think maintaining a primal lifestyle and losing weight weekly is plenty of incentive. Correct!	I will go for a massage every other week. Hey, i forgot about this reward! Well that is quite the incentive!
*9. If I falter, explore what went awry*
	I will do analysis the next day instead of that night I am trying to fall asleep. I learned to quit fixating on what I may be missing and try to adapt to what I have to work with.	Immediate analysis and conscious action. I no longer dwell nor do I constantly rationalize. If I decide to be non-primal and enjoy a small treat, that is my decision and I can live with it as long as it does not turn into another chocolate chip addiction.	Immediate analysis and conscious action. Trying not to falter by doing anything I can to work out.
*10. If you succeed, study what worked.*
One fault of mine is that I often get comfortable especially as soon as I get some compliments. The result is the abandonment of what was working and reverting back to old habits. I vow to not let that happen again! I broke my vow hard with in 2 months due to a lack of devotion and observation. I can not be satisfied enough with how I look and feel until I reach a certain goal. Even then, the goal will only be a stepping stone to a next goal.

I am finding it easier to adapt and explain my lifestyle to people. I have learned that certain folks will be perpetually confused, opposed or both.

Later Days, Brandon Kon
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Thanks to leclairjosh, Splat Worldwide and dangel_03 for the photos

Donation Details: KidSport

2010-05-19T14:49:00.001-06:00

What it's all about!

Like the Cops for Cancer Donation page, simply click on this link and you will be redirected to my Running Room "Pledge an Athlete" page. You should be at a page that looks like this:

From there, click on and it will take you to a page like so:

Fill out the required fields and hit submit. There! It is that easy!

NOTE: You may also search for "Brandon Kon" in this search engine and follow the steps from there.

Again, I thank you in advance for your generosity.

Later Days, Brandon Kon
____________________________________________________________________
Thanks to Beauty Playin 'Eh for the image

Donation Details: Cops for Cancer

2010-05-18T11:57:00.010-06:00

Edmonton's Finest

Simply click on this link and you will be redirected to my Running Room "Pledge an Athlete" page. You should be at a page that looks like this:

From there, click on and it will take you to a page like so:

Fill out the required fields and hit submit. There! It is that easy!

Again, I thank you in advance for your generosity.

Later Days, Brandon Kon
____________________________________________________________________
Thanks to pixelens photography for the image

Project B37K Update!

2010-05-17T11:52:00.006-06:00

Endorphins are such a lovely drug!

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)
Status: COMPLETE
Time: 35:03
5K: Time: 33:08
Total Raised: $0

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation
Status: COMPLETE
Time: 35:11
5K: Time: 33:30
Total Raised: $0

Edmonton Journal Little Big Run-5K Run
Sunday May 30th, 2010
Entrance Fee - $27
Status: To Be Run
Time: TDB
5K: Time: TDB

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010
Entrance Fee - $45
Status: To Be Run
Time: TDB
5K: Time: TDB

Canada Day Road Race-5K Run

Thursday July 1st, 2010

Entrance Fee - $45

Charity - Iron Team Cops for Cancer
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Entrance Fee - $30
Charity - KidSport
Status: To Be Run
Time: TDB
5K: Time: TDB
Total Raised: $0

So, what is Project B37K stand for?
BK-My Initials
37K- The total amount of kilometers that will be run during the races.
Brandon running 37K

If you would like to make a contribution, please let me know by emailing me projectb37k@gmail.com and I can make arrangements for you to help out.

Later Days, Brandon Kon
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Thanks to events_uc for the image