Paramedic Mike

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Runners & Digital Champions of @runCRS #TYS10K are fueled by @PowerBarCanada Performance Energy Blends

I am very thankful and honored to have been gifted two boxes of PowerBar Canada Performance Energy Blends as part of being a member of the Canada Running Series Digital Champion program.  Each of the Digital Champions were given one box of the Apple Mango Strawberry as well as one box of the Pear Blackberry for our participation, support and promotion of #TYS10K.  We were provided these as a thank you for our work with no conditions and I was not required to write about this.

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I’ve had a few chances now to try these blends before and after some of my training runs.  They have the consistency of apple sauce which for me I LOVE!  I grew up eating a lot of home made apple sauce so this to me really feels like a treat!  But its more than that and that’s what makes these blends really amazing!  These gluten- free fruit-based blends are formulated with PowerBar’s C2MAX, a 2:1 glucose to fructose blend found to deliver 20-50% more energy to muscles than glucose alone and can help improve endurance performance by 8%.  But you would never notice!  The only thing I noticed when I had it either before or after a run was they they had great flavor, great consistency and the perfect amount of fuel for each of my runs.  I never once found that I needed more!

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Another great thing I liked about these badboys is the packaging!  They’re inside a very pliable bag that allows you to squeeze it into your mouth quickly while running and a great ability to pack it anywhere since it’ll fit into odd shaped spaces.  I also love the screw on lid.  If you ever need to, you can put the lid back on and shove it back into your pocket or running belt without a huge mess!

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For those of you interested in the nutritional values

I would like to thank the Canada Running Series for accepting me as a Digital Champion and supporting my training.  I would also like to thank PowerBar Canada for being a sponsor of this race and providing the perfect fuel for my training runs as well as for all the runners during and after the race!

For more information about PowerBar please visit their website and if you’d like to hear more from PowerBar Canada please follow them on their social media channels:

Facebook

Twitter

Youtube

If you’re looking for some great races and haven’t already checked them out visit the Canada Running Series website for a list of all their races throughout the year.

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Hand Washing Basics: Fight the Flu with Clean Hands

I was asked to share an infographic about hand washing.  I chose to share this with you guys because I feel it’s a really important reminder for us all!  Please wash your hands!  Wash them more frequently!  Wash them more often!  Wash them for longer than you think!  When in doubt wash your hands!

Lets all work together to slow down the spread of germs and viruses.  We can all do our part to ease the burden on the health care system in general with this simple, often forgotten, task!

Stay clean and germ free 🙂

#KeepSmilin

Wash your hands. How many times did our parents tell us that growing up? Turns out, it was pretty good advice. The simple act of hand washing is one of the easiest and best ways to prevent the spread of germs. That makes it key in regards to cold and flu prevention. While most of us don’t think we need handwashing instructions, there are a few general suggestions you should keep in mind. They can have a big impact on workplace wellness.
For the cleanest hands, follow these six steps every time you wash. First, wet your hands with running water. Next add hand soap and create a rich lather. Then rub your hands together for 20 seconds. That’s about as long as it takes to sing happy birthday quietly in your head two times. Fourth, rinse your hands thoroughly under running water. Then dry your hands with clean paper towels. And, finally, use the wet paper towel to turn off the faucet and open the handle of the bathroom door when you leave.
Reminding co-workers of these commonsense guidelines to cleanliness will go a long way toward promoting workplace wellness and reducing employee absenteeism due to colds and flu.

 

 

Click to Enlarge Image

Hand Washing Basics

Happy Easter

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Happy Easter from. Paramedic Mike!

#KeepSmilin 🙂

Running with the @Parkdale_RR for #TYS10K & a new record

I should have known! I learned a rule about my job a long time ago.  NEVER MAKE PLANS AFTER WORK!  So, silly me, what do I do?  I plan a #TYS10K training run with Parkdale Roadrunners after my 6am-6pm shift!

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Just as Murphy’s Law of EMS would dictate I got a call near the end of my shift that put me into overtime…..  You’d think I’ve learned my lesson by now, which I have, but sometimes you just have no choice about when you need to schedule things.  I ended up clocking out at around 615pm (should been about 545pm) which actually wasn’t that bad since The Parkdale Roadrunners run every Tuesday at 8pm sharp.  The only other speed bump was that I offered to pick up fellow Digital Champion Allison Miceli.  I had just enough time to change in to my running gear and high tail it out of my base and head downtown.

The Parkdale Roadrunners take a lot of pride in the fact that they will never turn anyone away!  If you want to run with them you show up and they will welcome you with open arms

EVERY TUESDAY. 8PM.

RAIN OR SHINE. ON TIME.

NO ONE LEFT BEHIND.

I arrived in the city at exactly the time Allison and I had planed; Thank You traffic gods!  We found parking, slightly farther than we liked, and headed into Community54.  WOW it was parked!!!  This to me is a sign of an amazing running crew!  Allison and I snaked our way through the sea of other runners in the store and we were able to briefly meet Melissa Doldron, Jess Colinsand the amazingly talented Digital Champions Manager Jenna Pettinato.

The group was quickly quieted down and gathered closer so that a rep from Parkdale Roadrunners and Alan Brookes could speak.  The welcomes were made and the instructions for the run given.  An announcement from the organizers that the group had collectively raised over $10,000 towards Ronald McDonald house in honour of one of their members that needed their services!  Way to go!  Alan was then called up and he gave a very motivating talk to all of us pumping us up for the nights run and the upcoming #HSROT & #TYS10k.  He also told us about the subliminal messages that are printed onto the Canada Running Series Medals.  You’ll have to register and complete a race to get your own and find out what it is for this year though 🙂

Alan Brookes rally the runner before the 8k run

Alan Brookes rally the runner before the 8k run

Very quickly the group was then ushered outside for a group photo (remember the whole “ON TIME” part of their slogan).  Something they do a lot of before their runs.

Can you spot me in the group?

It wasn’t long after the pic was done before the group just stood right up and started running!  Holy crap!! I didn’t even have my Garmin turned on!!  Lesson learned!! I only discovered after I downloaded the data, how long it took for the GPS to get a full signal!  You can see how long it took here.  It also will show how difficult it is to actually maintain a good signal when you’re running in a city like Toronto!  I didn’t actually run all over the street(zoom the map in) like that and it was supposed to be a complete loop!

Speaking of running in the city; what a new experience that was for me!  I found out in a hurry just how used to running in my quiet subdivision I am!  I really felt like I was running an urban obstacle course!  There are traffic lights to keep track of {oh by the way you may as well just turn off that run/walk setting you have cause with the street lights you be running and walking totally different times and distances than your used to!} pedestrians, cyclists, parked bikes on bike posts, bags of garbage out for morning collection and large tree planters.  So you step off the curb to the road to avoid the big mess oh wait watch out for that crazy cabbie honking at you!

All in all I was able to stay with the lead pack of the long run and push myself to a harder run than I was used to!  Thank you Parkdale Roadrunners for that!  I even managed to get a new record!

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I highly recommend you seek out and try running with a running crew at least once!  The Parkdale Roadrunners is an excellent choice if you’d like my opinion!

Have you ever run with a running crew or part of one?

How was your last run?

Have you run in a big city before?

Is it call a #PB or #PR?

#KeepSmilin

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