Leanne Loney Mississauga Marathon!Mark Sheldrake On to Ottawa for a 3:09 42.2km marathonJarek Pachocki Next race: Mis-sissauga Half Marathon in five weeks. Another PB of the season would be nice!Charles Minor Goodlife Half Marathon!

Cassandra Crichton Shave ten minutes off the Ottawa Marathon!Patty Scott Sub 4 marathon at-tempt on May 4.Laura Clark Bring on a Boston qualifying time at the Mississauga Marathon!Steve Oliveira I’m Running for the Diamond (half in Uxbridge)

in April, and then the marathon at the Ottawa race weekend.Tanya Brunet Ottawa May race half marathon. Goal: 2:10Larry Brettingham My next targets are Uxbridge — Run for the Diamond 10k April 19 fol-lowed by Toronto Goodlife Half Marathon on

May 4.Claire Heslop Next goal? Ottawa!Debbie Armstrong My next goal is to run the Scotiabank Toronto Mara-thon — training starts now. Really looking forward to crossing an-other finish line and another goal.Mark Edwards Marathon in May

Kathleen Fulop GoodLife MarathonMarsha Huff Beat my time in the Rankin Can-cer run in Niagara and run the 5k Peachbud.Jeff Cooper Same as every year since I first started running: to stay healthy and enjoy the time on my feet.

Carolyn Pleas-ance The Cleve-land Rock ‘n’ Roll Half Marathon. Then I want to convince my running team to do Detroit in October (shhhh). Team Hammer Girls onward!Jeri Olson My next goal is a half Ironman!Sandra Sukstorf Next up is to taper for the Boston

MarathonSusan Hammond First full marathon on May 4 — the Toronto Goodlife Marathon.Tosha Freitag Although I swore I would never run another marathon ... I am thinking of push-ing ahead with training and run a marathon in May!Sean Graham

Definitely a con-fidence boost for Mississauga and my spring mara-thon goal!Michelle Brown My next goal, I am not sure. I will continue to train. Maybe a full, maybe the Dopey challenge in Disney! Claudia Pomeroy A Mid-summer Night Run will be my

next goal. It is nice and warm and my daughter will do it with me. Getting my family involved always keeps me honest when set-ting goals.Elaine Domsy Ottawa Marathon!Carl Oliver Should easily hit my first Boston Qualification this time at the

Mississauga Marathon. Bridget Roussy Scotiabank Toronto Water-front Marathon in October!Steven Macdonald Beamsville Bench 5K on July 12.Robert Brouillette The Toronto Spring Run-Off this com-ing Saturday for another quick 5K!

Angela Ziemann I joined RWA, a local trail-running group, to motiv-ate me and kick my butt into gear. They do three group runs per week and are up to 10K long runs.Jill Eagleson I’m going to run two half marathons this spring and then will start increasing mile-age as I train for Berlin and Marine Corps Marathons in the fall.Sarah Paul I have now deemed Wednesday to be “Hump and HIIT Day” to get my speedwork in every week. I also got my running group back together and we run with the motto “Can’t Stop, Won’t Stop”!Lily Edmunds My training at York U yesterday was awesome! I crushed my PBs in the 1500m and the 800m again! This time by 7 seconds! My coach was so happy. I am very proud. I run at the biggest indoor championship of the year this Sunday at York U and I am pumped! I will try to beat my new PBs and bring home a medal or ribbon!Heather Mccallum Shed another 5 lbs; thinking the detox was worth it. Jump-started my plateau. April Boultbee

Huge set back. Developed post-op infection. Another surgery. Six weeks of IV antibiotics to get through. Will not meet my goal of running ES 100 However, I will be happy to just get

back to running now! It’s going to be a slow road to complete recov-ery, but I’ll get there.Angie Gordon First 8-miler run in months! Think-ing that although I may not get a PB, the June 1 half marathon is back on!Lindsay Vo Cold weather really slows me down ... Still

optimistic to reach 1 hour on my 10K.Angela Jonsson Just finished my last long run. Let the taper begin. 21 To Boston, baby!Bob Plamondon The necessity and benefits of

rest are amplified with age!Nadene White Looks like the weather is finally turning the cor-ner. I’ve made it out for a couple of 5K runs this week and I have signed up with runnerchallenge.com to help with my nutrition and training for a 10K. Eating a lot more greens: the challenge starts

mid April.Caroline Capel Couldn’t run last week due to husband’s work commitments! Went yesterday and had a poor run, nothing felt right! Managed 10.5km but

didn’t enjoy it. Back on it tomor-row! A new run, a new day!Charles Fran-coer Did a 15 min run in the last 5 weeks.Yvonnette Creary I walked 4.9K on Wednes-day and 5K on Fri-day in 50 mins.Peter Symons Picked up the fre-quency — back to running 3 times a week — and

starting to ramp up the milage for the YS10K (prob-ably just in the nick of too late!)Matt Black Ran 23K this week and shaved al-most a minute off of my per K time!Paula-Marie Mather Friday I did a 5K without the Garmin and my body was feel-ing pretty good. Saturday I tried my scheduled 16K. My time was not so good: 9 sec more per km. But I am proud of my-self for keeping on with my train-ing schedule.Catherine Pow-ell Tapering 11K todayRob Howell Just finished a 33K run in 2:45Ruchi Chawla Starting to train ... ran outside this past weekend. It was AMAZING!Murray Cass 28K treadmill run today. Now if that doesn’t improve my mental game, I don’t know what will.Sylvie Decelles Did 16K Saturday. Snow is coming tomorrow.Jillian Carter Eight weeks left, then my first half! I am now running distance runs of 14.5K.Rachel Zimner Ran a gentle 7K this weekend to realize that it was time for new shoes as my old ones had barely any treads on them! Always good to refresh

your shoes after 500K+ or once you notice the treads are no longer there!Elizabeth Caza 14K was ... easy! I think my first marathon (and training to) last October helped me to become more confident with my long run. I’ve reached last year’s 10k pace for 14k easily. If endless winter can say good bye, I’ll be the happi-est runner!Heather Bax-ter New PB of 17.5K — yahoo! Worked through some knee pain but with help of Greenwood Run-ning Company and Sandra for sticking with me I made it:)Shereen Thomp-son Never ran today. Coughed my head off all night. Next race is Jordan 5K on April 5th. Gonna run the living heck out of that race. I should be healthy by next weekend!Dvora Roten-berg The weather here is too cold and miserable. Warm it up and you’ll see a big difference.George Poitras I have yet to devi-ate from my plan and/or goal. I was mildly surprised this past weekend on my long run. Without much effort I was able to complete 25K. Still had enough in the tank to go for a 30K bike ride

soon after! Firing on all cylinders right now!Steve Watson Ran 21K yester-day in 2:00:00, 1 second slower than race pace.Elisabeth Abbat I have officially registered for a half-marathon on May 4. I am now in training and due to the snow storms hitting Quebec week after week, I am running on a treadmill: I have run 20K on Sunday!Allan Smith Logged 130K in

March training for a half in May (Goal 1). On track to achieve 1200K in 2014 (Goal 2).

Giddy UP!Lydia Vale Man-aged to only get one foot soaked while running. Maybe next week is the week to finally not have to dodge the puddles.Diana Chu “Conquer your-self rather than your world.” That’s my motto when I run and I do that every time I go out to train myself to be better than the day before. On track to my goal.

Lily Edmunds The MTA cham-pionship was awesome. I am now the 16th

fastest girl in all of Ontario in the 1500, and 29th fastest girl in all of Ontario in the 800m!Vanessa Di Battista 12K on Sunday, starting to increase week-ly mileage to the amount it was before injury.Kelli-an Lawrance My goal of running with JOY is a lot easier now that I’ve had some nutrition counsel-ling. Learning a better way to fuel my body has

helped me train better and race happier. As an added bonus, I’m faster, too.

Feeling this good about running brings me joy!Johnny Schabert 27.5K = 2:10 = new shoes = good bounceSuzanne Van-Sligtenhorst Ran 16.5K in 2:06!Maureen Pen-uik I did my first 20 miler of the season on the weekend! For the record: doing eight 10K com-mutes per week does not equate to building endurance.Japheth Kiptoo I am training well and looking for-ward to running in Canada. I am happy and plan-ing to run a best time on May 4. I am feeling good.Laurence Girouard I par-ticipated in the 5K in Lasalle, Que., yesterday. Quite an exciting challenge to run in the middle of a snowstorm (15 cm) with 1,000 other runners! It makes me ap-preciate how powerful running can be, whatever obstacles we face.Lanis Mosher Having been sidelined by a sci-atic nerve onset, I have finally been able to get back to the walking track. I walked 3.25 miles yes-terday and feel great. Tomorrow I’ll get back out there and get training for Mis-sissauga Mara-thon Subway 2K.

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Set a goal, chart your progress and get help along the way! Start at eachcoach.com/goal

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CHART YOUR PROGRESS Sharing strides toward your goals inspires other runners

questions? comments? We’d love to hear from you! email Ben Kaplan at hello@eachcoach.comThe information available on EachCoach does not constitute medical or health advice. We recommend consulting your doctor before undertaking any activities described here.

Niki Dignard asks It’s getting down to the wire — seven weeks til race day and I realized my shoes are in desperate need of replacement. Before I go ahead with that, two things: 1) In the fall I de-veloped two minor injuries which have now healed, but I noticed looking at the old shoes that the outside heel is almost completely worn away but the wear pattern is normal otherwise (i.e slightly more on big toe but even wear other-wise) — is this normal or have I become an over-pronator? 2) The last three weeks I’ve noticed occasional twinges of pain/tightness in my arch of my left foot — is this just gait related or the fact that my shoes need replaced?Brenda Wasserman replies Great

question — and you may not like the an-swer. Have you ran more than 500-800K in the shoes? If so, it’s almost definitely time for a new pair. I’d take the worn-in shoes to a running specialty store and ask them to check out the wear pattern. Also, get to a physio or specialist be-fore your next run! Although it’s likely your shoes contributing to the twinges, taking a chance now could mean sitting on the bench later.

Monica Thwaites asks I am training for my third half-marathon and am having difficulties keeping my mind motiv-ated, which is impacting the speed and duration of runs. I really want to improve my race time for my upcoming

race in May, but am worried that my mind will impact that more than my physical abilities. Tony Leslie replies My only advice is to keep your eye on the prize. Mind and body are only two aspects of ra-cing; the third is heart — I think you need to decide what’s in your heart. If your heart wants it your mind, grit and determination will get you through. The heart will dictate if you train your all or if you do lots of junk runs with no result and purpose.

Matt Fieldwalker asks My long runs right now are about 5K warm-up and then 15k at goal marathon pace (4min/km), then I start to feel dizzy. I take on

about 1 gel and 200mls of water (all I can comfortably carry) over the dis-tance. Temps are Vancouver coolness, about 5 to 10 degrees and damp. How to prevent the dizzyness? Hannah Kozlowski replies In this situa-tion there are several things you have to evaluate. Consider whether this always happens this time of year, with this pace or with the mileage. If this is something new, look at what has changed: maybe how much you eat be-fore the run, your breathing or clothing. Certain new pieces of gear could be cutting off circulation. Remember, run-ning encompasses the mind and body so each solution needs to consider numerous variables.

Mary Clayton asks Just starting my training. Need some tips to get speed up. Did half marathon in Niagara Falls last year. Jeff Cooper replies If you just started your training, I wouldn’t worry about speed just yet. It’s important to build up your strength first with hills and extend your long runs as you get stronger. Doing speed work too early increases your chances of getting injured. Now, that said, if you wanted to get those “fast-twitch” muscles activated, some short bursts (30 secs) while you’re doing the regular runs can help get you moving. As you get in bet-ter shape, you can increase those to one minute.

Morton Cohen Yesterday I did my long run, 14-15 km in 105 minutes. My personal trainer friend Sanj probably would run this in 55 minutes. I really have to get my speed up. My next test is the 8K run for prostate cancer this Saturday. If I can get under 45 minutes, maybe I’ve got a chance.

Ask us a question; we’ll find you a coach from our communityGET HELP ALONG THE WAY

After finishing Hamilton’s Around The Bay 30K on Sunday, these EachCoachers set new goalsGOALS RENEWED

Michael Serani Training has been going well — it’s always tough to get out there, but as long as I can convince myself to start, I end up loving it and feeling so good after! Pacing similar to last year is starting to slowly come back, so I am learning to be patient in the cold. Again, as long as I get out for a run, I consider it a success.

The BMO Vancouver Marathon brags “these 42.2K are so beautiful, you’ll wish they were longer,” and also offers a half, 8K & 8K teen challenge and 1K kids fun run. bmovanmarathon.ca Thanks also to the running community at iRun.ca

Looking for a new goal? Join other EachCoachers at this starting lineFEATURED RACE