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May 25, 2017

So here we are… race season has begun. You’ve been working hard everyday to meet your goals.  Expectations are through the roof and accountability with peers, friends and family is even higher.  You’re ready, primed and excited! You’re even looking forward to the stres...

February 9, 2017

Blahghrrghght!!!!!!  I repeat and please read carefully this time. Blahghrrghght!!! 

Its that time of year again… as a coach I have the opportunity to notice certain patterns and every year around this time Blahghrrghght is an event that you cannot ignore.  Let’s l...

December 6, 2016

This cold front we are finding ourselves into right now is a good time in my opinion to discuss self motivation when it comes to your training. No matter what you are training for, maybe an olympic triathlon? A marathon? An ultra marathon? These cold dark times are the...

September 15, 2016

Hello S3! 

We are back and we have some new and exciting offerings this fall that we hope you will enjoy and gain many benefits from! Let me begin by highlighting some of these new programs. 

Monday evening Swim: Small group, more attention and more individualized coachi...

August 27, 2016

Hello S3, its been a very long time.  In the spring I had aspirations of turning these small silly written things into a monthly video event. But for some reason the medium of video does not add more time to the day… or free up more spare time in my schedule. So for th...

March 14, 2016

Hey you! Yeah you! Do me a favour and for at least once in the next few weeks ignore your coach and what he gives you as a workout!  Yes you are reading this correctly… 


Ok here is the deal; I know what I am doing. I am pretty good at my job.  I have years of succ...

October 28, 2015

Over the last 18 months we have grown a lot! New faces, new challenges, new locations and new business approach! 


As some of you will have already noticed things have changed at S3 this year.  Why the changes you ask? Well I am so glad you asked! Let me tell you.



August 9, 2015

How do you measure any level of success?  Now I will keep this within the realm of endurance athletics but I think we draw a parallel to real life. But for simplicity sake let’s focus on what we all love to do for fun!  


What is success in endurance athletics?  Th...

April 9, 2015


Ha! Take that bacterial lung infection! You knocked me down. Wayyyyyy down…but I will get back up! Wait what’s that you say? Cold following pneumonia? Oh you want some of this as well? Well yeah ok… there’s not much left to give but I guess you can knock me down as we...

March 19, 2015

I have this enduring image/vision in my mind and it comes from my years as a hockey player… I am lining up for a very critical defensive zone face off and I am completely out of breath, my muscles are all out of glycogen, sore stiff and sluggish.  Sweat is pouring down...

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