All posts by Sheryl

Find your inspiration

What motivates you to get out there on a daily basis?

On a daily basis, I try to find all good reasons to run.  I love running, but I am human and I have weaknesses.

After a very emotional day yesterday, today I failed to run no more that 0.7 of a mile and turned back and walked home…

Why do I need to feel so accomplished every day?

On a daily basis, we are all confronted with these 4 questions, I believe, we all need to be able to answer these questions on a daily basis.

  1. How do I get myself out do to what I want to do?
  2. Why do I want to want to do what I do?
  3. Who is so much better than me, and does that help me? Who is influencing me to be the best I can be
  4. What is preventing me from me being my best every day?

After the past 2 months, 7 weeks ago I ran my second and best Boston Marathon, which is one of many accomplishments on my wall….since I  have experienced a lack of motivation.  Most who know me think am ultra-motivated; I have never been ultra-motivated, it is truly the people around me that inspire and motivate me, at all levels.

Today, I was inspired by my stepdaughter as I coached her to her first ever track workout…exactly the same reason why the bonds I have made with the people in my life mean more than any result I ever had.

I encourage you to not only embrace your process but more importantly the people involved.

Happy Trails!!






Boston Marathon in 2 weeks….what am I really capable of?

Got this in the mail yesterday


This is a moment I both love and despise….the unknown.


In just a little over two weeks I will be running my second Boston Marathon.

For those that know me well, though I am well accomplished in life and sport, I am also very human;  I have fear, most definitely, I have doubt and uncertainty.  These demons creep through my thoughts on long runs, during workouts, and (like…right now) before races.

After retiring from being a full-time athlete in the sport of rowing 6 years ago, with my competitive edge completely burnt out I started running purely for the passion and joy of being outside and meeting so many awesome people in my running clubs. Over the past 6 years, I have done 7 road marathons, 8 ultra marathons, 4 half marathons and just last week, the oldest race in North America – Around the Bay 30km.

I still run for the love and joy of the process, but this year I have actually followed direction and have set some definitive goals (I have surprisingly manage to exceed most goals).

For Boston, my training is complete – we have conquered winter here in Ontario with many hard hill and interval workouts and, thank god for my stellar running buddies managed to log the “long” runs.  My last long run was this morning, and the next two weeks are simply icing on the cake (and I LOVE icing!) as I begin to recover from the months of training.  I had a goal, originally to run under 3:30 at Boston.

I find the human body’s ability to adapt to training so intriguing and empowering.  Though it is not much to speak of, the pace that I now am able to run is far above anything I thought possible 6 years ago.  In theory, if my math is correct, I should be able to run a 3:16-3:21 marathon. However running a 7:30-7:40 mile consistently for 42.2 km is dependent on the day.  Will it be my day? NO IDEA…the human body often has a mind of it’s own.

As a coach myself, I have helped so many others set and achieve goals. Doing it yourself is obviously a different story.  I will discuss with my coaches what they think I am capable of and do as I am told 😉

If you wish to follow the outcome, just follow my blog or like my Facebook page I’ll be sure to put links there (Boston Marathon, with 40,000 runners – happens to be on the ball).

Happy trails!

BELIEF…the Powerful Words of a Coach

Just a little over a month ago, the day after I posted my last blog expressing a great amount of DOUBT in myself prior to the Chicago Marathon, I had a pivotal conversation with my current coaches Benny and Kevin from Runners Edge.

Benny is a very experience coach and runner himself, he not only gave me very specific guidance for the the Chicago Marathon route, he looked back on his spreadsheets to some interval workouts we had done in the months before, hand calculated some numbers on a sticky note and proceeded to tell me:

“you are capable of running under 3:25″

I responded with “WHHAAT?” No way! I listed my excuses…  I packed my bags still planning to run a 3:35-3:40 if that…still with those words above ringing in my head….

Winston and I travelled to Chicago and absolutely fell in LOVE with the city.  We did all the “wrong” things like walking ~20k around the city 2 days before, indulging in Happy Hours and eating rich, delicious food.

Then morning before race day Winston and I were eating breakfast and the infamous Bongo Room (with what seemed like the rest of the 45,000 Chicago Marathon runners)….and came across THE ABBOTT WORLD MARATHON MAJORS, achallenge of running 6 major international marathons: (Tokyo, London, Boston, Berlin, Chicago and NYC).

My eyebrows raised and I instantly placed this new item on my bucket list.  2 and 2 added up – the qualifying time for a guaranteed entry to NYC Marathon was under 3:26.

Then and there I decided to try for the pace Benny said I was capable of running.  I would set out and hold between 7:40-8:00 min/mile pace for the first 15 miles and reassess there. With no fear of failure.  On the sidelines, chasing me around the city was my very supportive fiance, Winston and what felt like the entire city of Chicago.  I never reassessed, I…Just. Kept. Running.


My results

The race itself ended up being surreal, it was a spectacular crisp fall day with bluebird sky.  Little went through my head, but these three things, (and NYC marathon)

  1. Benny’s words: “you are capable of running under 3:25″
  2. A focus on swinging my arms parallel and not across the midline of my body
  3. And this image of feet moving circularly from the book the Chi of Running 


After 5 years of being a coach myself, I had sincerely forgot how truly powerful words are.  Words have the ability to either positively or negatively to be the catalyst to great action.  I have had a lot of coaches in my time back in my rowing days.  The effective coaches are those with the ability help realize self belief.

“You can have all the tools in the world but if you don’t genuinely believe in yourself, it’s useless”. ~Ken Jeong

How many times can we all look back in life and say – “I wish I believed in myself more?”

 All too many I am sure.  Lesson learned, the 2016 Chicago Marathon for me was about belief.  Next time you are doubting yourself, maybe ask a mentor, friend or coach – I bet they believe in you more than you can imagine.


Happy Trails!!

All great changes are preceded by chaos

octopus“All great changes are preceded by chaos.”

– Deepak Chopra

No hums or ho’s….after Toronto Marathon (actually during) life took a complete FLIP FLOP.  After 3 home sales in 1 month, while finishing off my full time coaching career at UBC, getting engaged, moving myself and my life across the country (literally with a cross country road trip) to be with my Fiance in Ontario…I realized how awesome and dynamic life can continue to be.


Now, I am settling well into Niagara, Ontario into our beautiful home and a fantastic Real Estate Brokerage and team (McGarr Realty), along with my other contract with Athletics Ontario as their Road Running Coordinator.

I am looking towards the Chicago Marathon entry this coming weekend  (which I entered back in the spring prior to this fun…no way was I going to scrap the entry!)….needless to say, I have been “tapering” now for about 5 months.


Uncertainty is not always the best race plan, but this weekend this is mine. This will be my 7th road marathon, I am smart enough to know that uncertainty is realistic.

After those, I am, however, CERTAIN that I will enjoy the moments (and appreciate that muscle memory and my 2 months of “cramming” may help).

About a month ago, I joined a local running group here called “Runners Edge” and have my very first coach (Benny and Kevin) since rowing at an elite level.  I will consult with them tomorrow and whatever pace they tell me to race this weekend, I will try.

Regardless, Winston and I get a lovely weekend away in Chicago with ~3.5-4 ish hours of me running!!

Happy trails!


The Realistic Pace – Toronto Marathon 2016


Tomorrow I run the Toronto Marathon and have two goals – hold an even pace, and run under 3hr30.

Pacing is an entertaining subject for myself who has completely perfected the art of “fly-and-dying” with marathons and ultra marathons.  It really is a true art to find your personal speed threshold you can hold for 26.2 miles.


#1) TRAIN AND RECOVER  I have finally spent some good quality time finding my realistic marathon “race” pace.  Using a sub 3:30 program from Runkeeper, I did some quality training runs and workouts.  My training was anything but ideal (with life that got busy and I got very burnt out) but I did have some good workouts and confidence boosting threshold workouts such as 16×1′ sprint, 6 miles at 10km pace, 3×3 miles/5×1 miles at faster than my half marathon pace, and the infamous “fast finish long run”.

#2) PROPER  TAPER: I am still trying to find what works for me…

#3) COMMIT TO THE PACE ON THE DAY Tomorrow I run the Goodlife Toronto Marathon with a goal of running under 7:50 minutes/mile (<3hr30 marathon), the true test will be can I manage my realistic pace enough to allow for a steady race and not fly and die?   Theory says to negative split (go slower in the first half than the second).

I am confident about #1 and #2 in the past, #3 for me will be the challenge.  Coming from a sport of rowing where we essentially sprinted for 6-8 minutes, the second a clock is timing me and I have a large group to run with, I have an innate fight or flight race mechanism that takes over and I want to run faster than I “should”.

Race results and splits will be posted on Results


Going to try but we shall see…looking forward to it!! 🙂


Be accountable to yourself and others.

arm-up (1)

I just came back from my first road “long run” after my most recent race ~2 months ago.  I…became accountable…and told Winston that I was “…off to try a 24k run, first long once since marathon”.

Yes, of course I hit that 18km point, content as can be with the workout as it was, hit a red light at a crosswalk, and looked over my shoulder, the sun glistened on the beautifully shiny, parked EVO (one of our car shares here in vancouver)


I pondered the thought of revving that puppy up and packin’ it in through the city and up my hill to my apartment.

But no….I was not only accountable to myself, I was accountable to Winston.  So off I trotted…

Accountability is one of my top coaching philosophies.  We talk about this daily with our athletes – accountability to their teammates is how they push to the limits that they do.

Though I have no running team per-se, I reach to others (like telling someone my goal).  The limits I can push with my trail running group or in races, is beyond what I ever push by myself.

In the time being, today (by my fun lonesome), because I was accountable, not only did it end up being an awesome run, it was my fastest pace long training run to date!  Even when I got home I did an extra 1km loop, just cuz 🙂

So here is my tip of the day – next time you challenge yourself, tell someone you are doing it, it may just help you through that wall.

Happy Trails!

“You’ll never accomplish the results you want until you are willing to do what you don’t necessarily want to do”.  ~Trish Blackwell

What doesn’t kill you makes you stronger.


I have always said sport is synonymous with life, “what doesn’t kill you makes you stronger”.  This is what one of my very first coaches ~ Olympian, Brenda Taylor, said all the time.

The human body has an amazing capacity to cope and adapt to stressors.  Whether you are getting yourself to and through a tough job interview, dealing with a personal illness, sorting out finances, a new child in the house, a 10×800 track workout (or even all of the above), our body is equipped to cope with these stressors, and we will amaze ourselves in hindsight.  Then, stronger from dealing with the last one, the next challenge will be waiting for you ahead, guaranteed.

I sit here writing having dealt with many challenges in my life, through each challenge that very mantra “what doesn’t kill you makes you stronger”, echoed in my head.

Over 10 years ago, in the peak of my National rowing career, one month before the 2006 World Championships, I was nearly killed by a car being driven ~70km/hr by a driver, blinded by the sunrise.

Abruptly, that day life changed. My sole focus of being one of the best lightweight rowers in the world that year, I woke up on the side of the road in a pool of blood with shattered bones and a shattered helmet, and very confused with a significant brain injury.  But, I was LUCKY.  Through the impact of the accident my limp and unconscious body hit the bumper windshield and then flew over top the vehicle and onto the ground below.  Police said, I was lucky that the windshield was the second impact – not the frame. Without my helmet, which was split in 2, Doctors said I would have been a vegetable or dead.  3 weeks later after having crazy nerve pain from a one of my broken bones poking into my Brachial Plexus, I went through an emergency surgery after they found that same bone sitting dangerously close to my Jugular Artery.  Again, lucky!!

Stubborn as usual, and ignoring doctors prognoses (after much patience, persistence, and therapy) I went onto continue to compete for Canada for the next 5-6 years .  In those years, I also woke up to the rest of the world.  Prior to the accident I had been a very serious athlete, with tunnel vision.  After the accident I realized that life is much too short to sweat the small stuff and that family and loved ones are much more important than sport.

Two years following my accident my father was much too young to be diagnosed with cancer.  His journey for the next 7 years was a rollercoaster but I believe it was triumphant and beautiful as he embraced his last days more than ever, playing music for people and surrounding himself with the most positive people he could, when he could.  Myself, my mother, and my sister were fortunate enough to be able to be with him, hold him and say goodbye to his very last breaths.

Recently, I have witnessed my sister suffer with a severe form of (Chrone’s/Colitis) in and out of the hospital, with multiple surgeries, medical mishaps, long hospital stays, and ICU incidents over the past 4 years.  After a courageous 4 years of patience, pain and persistence (and a life no one can even imagine), she is thankfully on the up!

As we all know, sometimes life gives you the test before you have had the time to understand the lesson.  My sister just had this beautiful epiphany a few weeks back, and is now mentoring other patients who are, new to and, trying to learn to cope with the horrible disease and other GI diseases.

My philosophy with sport is that it helps to strengthen our bodies ability to cope with many stressors.  When I was climbing the second of two 5000ft mountains in my 50 mile ultramarathon, not only did I try to smile as much as possible to appreciate the journey, I reminded myself that “what doesn’t kill you only makes you stronger”.  Be it mentally or physically – hopefully I can continue to be stronger in life with every challenge.

It is not always as easy as just making lemonade out of lemons.  Life can be unfairly rough, we all know.

People ask me why I run ultra marathons.

I say, “because I can.”

When I cannot anymore, I will say, I did.

Happy New Year, and Happy Trails!!