Norfolk Hub Magazine, November 2015

Rogue Tiger sailing the waters of Lake Erie

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November 2015 Volume 3 Issue 11 KalCommodore.com

Congratulations Jason Gordy!!

I

From McDonald’s Simcoe

t has been our pleasure at the Hub to have had the opportunity to spend time with Jason Gordy over the years, learning about him and his character. The guy is

as humble as they come. He has been a part of our local Special Olympics for over twenty years and it has taken him to places all over the country as he competes in a variety of sports. Jason has taken his involvement to the next level and has stepped into the coaching circle, giving back and helping other athletes. His demeanour has always been positive, assisting others where he can. All of this has lead to another amazing accomplishment.

Jason has recently been the recipient of the Special Olympics Ontario Lifetime Athlete Achievement Award!

The award is presented to athletes who have been involved

with Special Olympics Ontario for a long time, been successful in their sports while demonstrating improvement in their personal growth and development. The athlete exemplifies the true spirit of Special Olympics and displays sportsmanship and consideration for their fellow athletes, coaches and officials. The athlete has been a mentor for his fellow athletes and been ambassador for Special Olympics.

I asked Jason about receiving the award and what his speech was like. He explained that he got up, thanked his parents and his coach, Shirley Shaw, and said, “Go Jays go!’ That speaks volumes about Jason… he was more concerned about others finding success than his own award. Thank you Jason for being you and always putting others first, this is a very deserving award for you!

Dave Scott

Photo from left: Chris Gordy (Jason’s mother), Jason Gordy and Shirley Shaw (Jason’s coach).

Norfolk Hub, The Magazine

23 Market Street, Unit #9, Box 1501 Port Dover ON N3Y 4K2 Phone: (519) 429-2567 Publishers: Dave & Monica Scott editor@norfolkhub.ca www.norfolkhub.ca Any reproduction of this publication without permission is prohibited.

Opinions and comments within this publication are those of the writers and not necessarily that of Sports Norfolk or the Norfolk Hub.

Mental Health First Aid

W

hen we hear that a friend or loved one has been diagnosed with an illness, we accept this information without judgement.

Should that person dear to us lose the battle, we understand that the family and medical professionals have done everything within their power.

Illness comes in all forms and it helps to remember: The brain, such as the heart, is an organ.

Chemical levels balancing our emotions or moods can be off in a similar fashion to insulin levels being off with diabetes.

It is vital that we educate ourselves regarding mental illness as studiously as we do for physical illness.

Mental illness is a health condition as much as cancer is a health condition and should it take a life, it is just as devastating.

Our emergency response during a mental health crisis is as precarious as when we practice first aid on someone experiencing a heart attack. We do all we can, but sometimes we just don’t win.

If my heart could hurt any worse for my friends who

Statistics

Suicide Statistics - According to the World Health Organization (WHO), someone around the globe commits suicide every 40 seconds. In the year 2000, 815,000 people lost their lives to suicide — more than double the number of people who die as a direct result of armed conflict every year (306,600). For people between the ages of 15 and 44, suicide is the fourth leading cause of death and the sixth leading cause of disability and infirmity worldwide.

Canada and Ontario - The suicide rate for Canadians, as measured by the WHO, is 15 per 100,000 people. Yet, according to numerous studies, rates are even higher among specific groups. For example, the suicide rate for Inuit peoples living in Northern Canada is between 60 and 75 per 100,000 people, significantly higher than the

recently lost their daughter, I know not how. All I know is we need to help, we need to find a way to educate, understand and help prevent these tragedies from occurring.

It is the fourth young person that I have known to take his or her own life. It brings out sadness, anger and frustration.

What is happening to our youth and why? How can we stop this and what kind of steps are being taken? Life is so precious… every moment should be savoured. A few months ago the Norfolk Hub did a piece on mental illness and told two stories of folks who were finding a way out of the darkness. When I heard the news of my friends’ daughter, I remembered the folks in the story telling me about the hurt inside and how it was unbearable to live with; how something just kept gnawing away at them, never letting go and how just getting up and going outside was hard to do; their struggles were constant. The things we cannot understand in life are the ones that make us question our own reality. The complex issues of our daily life wash away when we see how fragile life is. We have to continue to help because the statistics that follow are staggering.

Dave Scott

general population. Other populations at an increased risk of suicide include youth, the elderly, inmates in correctional facilities, people with a mental illness, and those who have previously attempted suicide. According to Statistics Canada, between 1997 and 1999, there was a 10 percent increase in suicides across Canada, from 3,681 to 4,074. In Ontario alone, suicides rose from 930 in 1997 to 1,032 in 2001.

Gender - Men commit suicide at a rate four times higher than that of women. According to a report by the Canadian Institute for Health Information (CIHI), more men in Ontario committed suicide in the past 10 years than died in car crashes. Approximately 591 men committed suicide in Ontario between 1990 and 2000, while 558 men died in car crashes. Women, however, make 3 to 4 times more suicide ►

Statistics continued

attempts than men do, and women are hospitalized in general hospitals for attempted suicide at 1.5 times the rate of men. Studies indicate that there is a significant correlation between a history of sexual abuse and the lifetime number of suicide attempts, and this correlation is twice as strong for women as for men.

Age - In Canada, suicide accounts for 24 percent of all deaths among 15-24 year olds and 16 percent among 16-44 year olds.

Suicide is the second leading cause of death for Canadians between the ages of 10 and 24. Seventy-three percent of hospital admissions for attempted suicide are for people between the ages of 15 and 44.

Suicide and Mental Illness - People with mood disorders are at a particularly high risk of suicide. Studies indicate that more than 90 percent of suicide victims have a diagnosable psychiatric illness, and suicide is the most common cause of death for people with schizophrenia. Both major depression and bipolar disorder account for 15 to 25 percent of all deaths by suicide in patients with severe mood disorders. According to Toronto Metro Police Mental Health Act data, the number of documented suicide attempts rose 14 percent from 1996 to 2001. Statistics Canada reports that suicide is the eleventh leading cause of death in Canada.

Seasons - Despite a commonly held myth that the Christmas season has the highest suicide rate of all the seasons, studies have proven that across North America, suicide rates are actually lower at that time of year. Studies suggest that while the holidays can bring up some very difficult emotions, they also tend to evoke feelings of familial bonds and these feelings may act as a buffer against suicide.

It is important to note, however, that while suicide rates do not increase over the holiday season, depression rates do. Numerous studies, as well as anecdotal evidence from the Mood Disorders Association of Ontario and the Toronto Distress Centre, confirm that both the number and severity of calls by depressed persons increases every year through November and December, returning to normal volume towards the end of January.

Late July and August have the highest suicide rate out of all the months of the year. Some studies suggest that the increase is due to the seasonal change and that this period is one that often brings about changes in personal situations as well. It is suggested that all these elements of change – whether there are dramatic changes happening in someone’s life, or whether someone feels defeated because their situation seems to never change – can lead people to suicide. A number of studies indicate that an especially high-risk time for vulnerable teens is when they go back to school. Whatever the reason, the rates are so high among aboriginal youth at this time of year that the Centre for Addiction and Mental Health says autumn is referred to as the ‘suicide season.’

Mental Health After I read the above information I needed to understand the aspects of mental illness and find out the facts behind it. This is what the Canadian Mental Health Association had to say.

Understanding Mental Illness MENTAL ILLNESS – GET THE FACTS Mental illness – when we hear those words, many of us feel a little uncertain or uneasy, because we don’t understand what mental illness is. Perhaps we feel a little scared because of the images of mental illness we see in the media.

What is mental illness? The brain is the most complex organ in the human body. Mental illness occurs when the brain, just like any other organ such as the heart, or the kidney, is not working the way it should. Mental illness is a collection of disorders such as depression, bipolar disorder, and anxiety. The symptoms can range from loss of motivation and energy, changed sleep patterns, extreme mood swings, disturbances in thought or perception, or overwhelming obsessions or fears.

Mental illness interferes with relationships and affects a person’s ability to function on a day-today basis, often leading to social isolation.

Who gets mental illness? Most people believe that mental disorders are rare and ‘happen to someone else.’ In fact, mental illnesses are common and widespread. Statistics show that one in every five Canadians will have a mental health problem at some point in their lives. Mental illness affects males and females, young and old, and is found in every ethno-cultural and socio-economic group.

What causes mental illness? Most health professionals and researchers believe that mental illness is usually the result of an interaction of physical, environmental, and social factors.

Physical factors can include a person’s individual genetic make-up, which may put them at higher risk for developing a mental illness. Factors can also include physical trauma, such as a brain injury, or the misuse of substances such as street drugs or alcohol.

Environmental factors that can negatively impact a person’s mental health can include severe psychological trauma, such as war, or sexual abuse.

Social factors such as where we live, whether we

have strong support networks (close family and friends who make us feel safe and who we can rely on), and our work environments impact our mental well-being. The amount of stress people are under, and the duration of that stress can impact one’s mental health, especially in situations where individuals are unable to change their circumstances.

Do people recover from mental illness? Yes, people can, and do, recover from mental illness. Recovery is a very individual thing, and can be defined as, ‘Living well in the presence or absence of symptoms.’ Hope, healing, a sense of empowerment and social connections are key to an individual’s recovery from mental illness. Recovery focused social and psychiatric services; educational programs, affordable housing and financial assistance are also key to recovery. The earlier people get help, the better the outcome, so if you or someone you know appears to be developing the symptoms of a mental illness, it is important to seek help as soon as possible.

Recovery Recovery is the personal process that people with mental illness go through in gaining control, meaning and purpose in their lives. Recovery involves different things for different people. For some, recovery means the complete absence of the symptoms of mental illness. For others, recovery means living a full life in the community while learning to live with ongoing symptoms.

The goal of many mental health services and treatments is now recovery. This wasn’t always the case.

In the past, mental health professionals told people with mental illness and their families that most illnesses got worse over time. People were told to lower their expectations.

People with mental illness challenged these pessimistic assumptions. Researchers began to study how they lived their lives over the decades and found that many people did in fact get better. New and more effective medical treatments and social supports developed.

Recovery involves changes in the way individuals with mental illness think, act and feel about themselves and the possibilities in their lives. It also requires changes in the ways services are funded and organized, mental health professionals are trained, and success is measured.

Recovery is about transforming the mental health system so that it truly puts the person at the centre.

First Aid

Okay so now, how can we recognize and help folks who may be experiencing mental illness? In our area we have the Canadian Mental Health Association (CMHA) of Brant Haldimand Norfolk - Mental Health First Aid, which is explained below: Mental Health First Aid (MHFA) is the help provided to a person developing a mental health problem or experiencing a mental health crisis. Just as physical first aid is administered to an injured person before medical treatment can be obtained, MHFA is given until appropriate treatment is found or until the crisis is resolved.

The MHFA Canada program aims to improve mental health literacy, and provide the skills and knowledge to help people better manage potential or developing mental health problems in themselves, a family member, a friend or a colleague.

The program does not teach people how to be therapists.

It does teach people how to: Recognize the signs and symptoms of mental health problems.

Provide initial help.

Guide a person towards appropriate professional help.

MHFA shares the same overall purpose as traditional first aid – to save lives. It aims to: Preserve life where a person may be a danger to themselves or others.

Provide help to prevent the mental health problem from developing into a more serious state.

Promote the recovery of good mental health.

Provide comfort to a person experiencing a mental health problem.

Upcoming Training For information regarding upcoming training dates, please visit hn.cmha.ca.

This is the only way I could make any sense of this tragedy.

We all need to educate, understand and help be there for each other. We all have dark days, let’s shed some light and help folks out of the darkness.

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Moving Indoors

By Dave Zeldon

BRINGING YOUR TENDER EVERGREENS & TROPICALS INDOORS

M

ost experts agree that we shouldn’t bother bringing in our favourite summer potted plants for the winter and that we should buy new again the next season.

But this seems to go against our sensibilities after paying good money earlier in the season. Why not try to save that bay tree, those rosemary, and French tarragon containers, as well as expensive phormium, mandevilla, passionflower and jasmine plants?

The secret is to slow the growth of these plants so they can survive indoors during the winter and be put outside again once all danger of frost has passed. So a few weeks before fall frosts are expected, gradually introduce plants to life indoors by moving them inside for half a day, working up to a full day over a week or so. Don’t wait until night time temperatures are only slightly above freezing as the plants may go into shock and drop leaves! It is suggested that you should prune back excessive growth and re-pot with new lighter growing media. Place them in the sunniest location you have and then water sparingly but regularly over the winter; high humidity by misting helps, too. Don’t fertilize until just before you reintroduce them to outdoor living.

But before long, you may notice some unwanted guests on and around your precious plants as their natural predators are no longer present to keep their populations at bay. In many cases, it may be too late and your plants may have to be discarded before Christmas!

Common problems that make themselves apparent indoors would be the brown soft scale insect, whiteflies, mealybugs, aphids, spider mites and most often, fungus gnats (those pesky little black flies).

Fungus gnats are considered to be the most common nuisance in houseplants. Sometimes their shear numbers just hovering around an attractive plant take away from it’s appeal.

Basic Control Measures: 1. The fastest and easiest method of control is to catch the flying adults with yellow sticky cards. The large cards can be cut into little strips and mounted onto little wooden splints (popsicle sticks) then placed around the base of the plant out of the line of sight.

2. The chances are that the adults have already deposited eggs in the growing media (soil) of the plant as it is rich in organic matter, so we can disrupt its life cycle by: 1. Subirrigation - water your potted plant from the bottom by adding water to the saucer it is sitting in. This will dry out the soil surface making it uninhabitable for the hatching insect larvae.

2. Trapping larvae - If the surface soil it already very wet, try placing a few potato discs or slices on the surface of the soil.

This will attract the larvae as they migrate to the potato to feed.

Simply replace the discs every five days or so with fresh slices to eliminate the next generation of adults.

3. Inoculating the soil with beneficial nematodes.

Most garden centres will carry the Guardian line of beneficial nematode 814 Cockshutt Road, Simcoe, products from NIC. (www.

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IN THE

LONG RUN

Jan Ryerse’s Badwater I

~ By Charlie Upshall

Inside the World’s Toughest Ultra Race

magine running 135 miles, a distance of more than five marathons, from Badwater, at 282 feet below sea level, the lowest point in the Western Hemisphere, through California's Death Valley and covering three mountain ranges for a total of 13,000 feet of vertical ascent and 4,700 feet of descent, to the Portals of Mt. Whitney at 8,300 feet, the trailhead of the highest point in the lower 48 states.

Now imagine doing it in the Badwater 135 Ultra, considered by many to be the toughest race in the world and competing against some of the best ultrarunners from around the globe.

Death Valley is the hottest, driest place on the planet. The race takes place in the middle of July, the hottest, driest time of the year. Furthermore, the start was scheduled for the early morning, on purpose, so the runners get to travel through the hottest part of the desert during the hottest part of the day.

Also, it takes place entirely on an asphalt road, which can reach a surface temperature of up to 200˚F. For a little added challenge, there are no aid stations, just a couple of small towns en route where one can buy ice, if there's any left, and food. In addition, 60 to 80 km/hr headwinds and sandstorms occur frequently and during the race's history scorpions, rattlesnakes, mountain lions, bats, bears and coyotes have been encountered.

Well, I know a man who did imagine doing it - Jan Ryerse.

Jan grew up in Port Dover. His grandfather was Carl Ryerse,

who opened the Arbor almost 100 years ago. Jan's dad was Vern.

Jan worked at the Arbor during the summer from the young age of 7 up until he was 22.

By 2001 Jan was a 56 year old experienced ultrarunner living and working in St. Louis, Missouri. That year, seeing the video "Running on the Sun" and reading Kirk Johnson's new book "To The Edge" clinched the long pondered thought of running the Badwater 135. He applied and was accepted just before Christmas as one of 80 entrants for the 2002 edition of the race.

There was just over half a year to prepare specifically for this challenge of a lifetime. Sometimes you have to do something extraordinary just for the sake of doing it.

Jan read previous years' race reports and developed a training plan. The worst aspect about training for Badwater, a race where the temperature often gets to 130˚F, is the heat training that has to be done to prepare the body. The only thing worse is not doing it.

Through the winter, on an average of three days a week, he would sit in the dry sauna at his gym for 30 minutes at 165˚F and, in addition, sometimes lift weights in the wet sauna. Once spring came, Jan would walk up and down twelve flights of stairs in a south-facing, non-air conditioned stairwell at work, where the temperature would be over 100˚F by midday. He would drive home, the outside temperature often being over 90 degrees, with the car heater and fan on maximum, wearing his sweatsuit. Once home, he put on his winter running gear

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including hat and gloves. He would then work out for an hour on his ski machine that was set up on the deck. Sometimes he would cut the lawn in the middle of the day or run at the local track wearing his winter clothing. In addition to all this heat-specific acclimatization, Jan built his way up to running more than 80 miles a week, mostly on roads, with Sunday runs of 35 miles and some weekdays he would run twice. Solitary track runs of 10 miles were undertaken to get used to running through boredom.

Other preparations had to be made as well. A special longsleeved Sun Precautions top and a white hat with a neckcovering back flap were purchased. A crew consisting of his running friend Tom and volunteer Naeem, a Badwater wannabe, were recruited. A minivan was rented and the two rear bench seats removed to make room for supplies, which would be one large cooler packed with ice blocks and filled with water, plus three smaller coolers for food, other drinks, cold towels and sponges. Remember, there are no aid stations or volunteers Saturday Bike Maintenance on the course and there are only a couple of places to buy food, Starting November 7 and for the next 6 Saturday’s water, or ice. Every runner has to decide or guess in advance 11 am - 1 pm what he or she will need. The crew generally leapfrogs their Learn the basics of bike maintenance or brush up on your runner, driving up ahead a mile or two throughout the race, flat repair skills. Bring your questions, and our bike guru then waiting and helping him upon arrival. will provide hands-on instruction. No one leaves until we Jan liked to run on the road. He felt that basically he ran all learn to fix a flat! well in the heat. He went to Badwater knowing that he had Please call the Shop to RSVP. Limited Spots. ~ Cost FREE prepared well but still very nervous because he had never been to Death Valley and really had AllCompany BC_Business Card 2015-05-28 1 no idea how his body would hold up under such North Shore Athletics brutal conditions. He would soon be out there to 361 Main Street at Chapman, Port Dover find out what was possible.

519.583.3100 www.northshore.rocks He hoped he was ready for the world's toughest Great Lakes ultra.

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Week!

SENIOR SENSE Where Did the Time Go?

~ By Pat Grant

T

he title is both a question and a statement of surprise; every senior has said it.

What it really means is how fast the months and years have gone by. And, it does seem as one ages that the time goes by even faster!

Seniors use this phrase when their memory and feelings have been prompted by something such as the date on their calendar, a song on the radio or an event such as a wedding, graduation or retirement.

There are countless occasions where the title is heard but what is really interesting and quite amazing are the memories and the stories that seniors can recall after saying it!! For example, a senior might have

said the title after receiving a wedding invitation from a very dear niece. The niece at whose christening he was godfather and who he taught to swim and skate. On rereading the invite he smiles and thinks about his many responses to the title!!

And so, now as other seniors reread the title it really is a wonder at the recollections that are prompted and also the details of them. This is often the time when the stories will start - some interesting and some not so interesting to others. So seniors do watch your story telling, keep it short and interesting; your 'audience' will ask questions if they want to hear more!!

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FLU A nasty bout of the flu can put our lives on hold—whether it’s missing a few days at work, getting behind on household duties or not being able to spend time with family members. Most of

us will recover within a week or so, but for others with weakened lungs and immune systems, the flu could be far more serious, and sometimes even fatal.

How can you tell the difference between a bad cold and the flu?

Both cause sniffling and a sore throat, but the flu is usually more intense, coming on quickly, with headaches, fatigue, body aches, and a dry cough.

A cold can’t “morph” into the flu because different viruses cause them.

But that doesn’t mean you should treat a cold lightly - especially if there are lots of respiratory bugs floating around. When your immune system is weakened by or recovering from a cold, you’re more susceptible to the flu virus. So when you get a cold, take extra care of yourself to keep the bugs at bay.

Flu season occurs most frequently during the winter months of October to April, although the virus can still be making the rounds well into May. The more people you are in contact with, the more chances you have of contracting the bug and passing it onto others.

Proper handwashing (and drying!)

By now, most of us are aware that washing your hands frequently during cold and flu season is the best way to

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avoid passing around and/or contracting germs. Regular hand washing has been known to reduce respiratory illness transmission, but quickly splashing your hands under the running tap before you dash out won’t do it. You need to scrub for a full 20 seconds to lift germs off your skin. Be sure to scrub your palms and fingertips, which are the point of contact for most germs.

Is plain soap and water enough to do to the job? Or should you use an antibacterial formula? Since viruses - not bacteria - cause the flu, experts suggest that washing your hands with soap is still the best way to go. Research shows that exposure to triclosan, an ingredient in most antibacterial soaps, may contribute to antibiotic resistance. When you’re away from home, choose a hand sanitizer that’s at least 60% alcohol. And make a point of washing your hands when you’ve been in a crowded place, such as a mall.

Last but not least, hand drying is a big part of proper hand hygiene as it can remove germs from your hands through friction. When using a public washroom, opt for the paper towels over the hot air dryer.

When to see a doctor about the flu.

Most healthy people will recover from the flu in about a week with no lingering effects other than a temporary cough and feeling tired. But many people in high-risk groups - such as the very young or elderly - could need medical attention. Call your doctor immediately if you or anyone you’re caring for experience any of the

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MAKE AHEAD MASHED POTATOES Ingredients 5 pounds potatoes, peeled and cut into wedges 1 package (8 ounces) reduced-fat cream cheese, cubed 2 large egg whites, beaten 1 cup (8 ounces) reduced-fat sour cream 2 teaspoons onion powder 1 teaspoon salt ½ teaspoon pepper 1 tablespoon butter, melted

Directions 1. Place potatoes in a Dutch oven and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain.

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The Hunting Aspect of Fishing

“H

ow about over there?”

“I can see some dark spots that look like small weed puffs.”

So we motored over to the spot on Lake Erie we identified and sure enough not only did we find smallmouth bass, but the mother lode. So many were stacked up on the weed puffs they were there for a week this past July.

One of the things we enjoy about fishing is the “hunting”. Yes you heard us – hunting. We do a lot of scouting and searching to locate fish. We don’t follow the crowds. As you head out on the lake most people will just follow the party boats or the crowds.

We try to find water away from the crowds - unfortunately, once you’re in one spot for too long - the crowds find you! One or two boats will head over to our spot to check things out - see what kind of action we’re getting and the next thing you know we are surrounded. That’s when we start the hunting process again we’re moving on - been here too long!

The term “hunting” can be described as: the pursuit, capture and release, or capture for food. Isn’t that the same as fishing? We believe it is. If you are in the practice of the hunt you are actually searching for, or scouring an area for the art of catching the fish.

We get just as much satisfaction from locating fish by hunting for them as we do catching them. Okay, maybe not as much, but we do enjoy the success of the hunt! The hunt does take time and is not for the impatient. It can mean running from spot to spot until you locate the fish. So be prepared to spend a lot of time not actually fishing, but hunting the water.

Our hunting involves the use of paper charts, marine electronics and knowledge. Knowledge is the main principle.

If you do not fully understand the fish species you are trying to catch, your success rate is going to be poor. It is paramount to know and understand the habitat that particular fish species prefers. Habitat includes the water quality, water clarity - or lack of clarity, water flow speed, water temperature, bottom structure and in some cases water depth.

Bottom structure is more important than most anglers realize.

Certain fish are located where two different bottom substrates meet. Some examples include where sand meets clay and where

Becky and Larry can be reached at info@friendsonthefly.com

clay abuts rock or gravel. This means spending time on the water identifying these areas.

You must also know the food that fish species preys on. If you know smallmouth bass prefer crayfish and bait fish, then those should be your first bait of choice. Also your retrieve should mimic that of the natural food source.

An important consideration is their spawning period. All fish react and feed differently during pre-spawn, spawn and postspawn times. Why are these times important? The fish can be actively feeding during pre-spawn, and definitely post spawn, versus almost entirely not feeding during the spawning process.

In most cases, fish are very hungry and active after spawning as they are trying to rebuild their strength that has deteriorated during the spawning cycle. They will chase down larger bait offerings and bait that is moving erratically and faster, versus during their spawning period when a slow moving smaller bait may trigger a reactionary strike.

One thing that sets us apart from other anglers is we understand fish movement. By fish movement we mean when fish enter or leave a particular area mostly due to the spawning cycle, but also when water temperatures fall or rise. We also understand how the fish travel when entering and exiting an area. Track their movement and that way you will prolong your fishing success.

A good strategy to improve your angling success is to isolate yourself from the crowds. Usually the water is quieter as you are the only anglers there so the fish aren’t put off by unfamiliar sounds. Nothing worse than someone throwing an anchor ten feet in the air and twenty feet out! Not much in nature duplicates that sound or sudden disturbance of the water surface and column. Fish scatter and leave the location.

To be a successful angler don’t be a crowd follower, rather have the crowds follow you. That’s the sign of a great angler and a great hunter! We should also note - our boat isn’t marked with our name, and we stay off the radio!

One sure bet to have a crowd follow you is to announce on channel 16 where you’re hitting fish. Let’s get our hunt on!

Erie Beach Hotel

OUT & ABOUT

~ With Emily Mellors

There’s No Time like Now

T

he warm summer heat is long gone and the crisp fall air has arrived. Some may say this is a bad thing,

others may argue that it’s a wonderful time of year.

Runners, for example, love the fall weather. It has cooled off again and finally they can run comfortably without suffering from heat stroke. Fall is truly the perfect time to start running again and get back into, or maybe even start, a routine.

The fall temperatures are perfect for running so why not start training now for spring and summer races? I have done lots and lots of races and I don’t think I am ever actually ready for any of them. No matter how much I run and train in the last month leading up to the race, I am still never as prepared as I could be. The earlier you start to train, the more prepared you will be and the easier you will be able to finish the race. So start training now even before signing up for next year’s races.

It is the perfect weather to go for a nice run on a sunny fall afternoon. However it does get dark pretty early now so if you cannot go during the day, this may make it difficult.

To solve the problem of the darkness or cold weather, you could find a place to run inside. Lots of community centres or hockey arenas have indoor tracks, which are perfect for running when you can’t go outside. In the winter I often go to the Wayne Gretzky Sports Centre in Brantford to run a few laps. They have a nice even running track and best of all – it’s FREE! Even if you run on a treadmill at a gym or at home, it is still better than not running at all. There should be no excuse for not being able to run during the fall and winter months.

As well as running regularly, it is also important to train the rest of your body. This is especially important if you are doing an obstacle race like Warrior Dash or Tough Mudder. So if it isn’t a good day for running, you can still train by heading to the gym for an hour of weight training. Even if you can’t get to a gym with free weights and machines, there are lots of body weight resistance exercises you can do from the comfort of your own living room.

Getting started can be the hardest part of training. Not knowing what to do, not having motivation and feeling lazy on

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a cold winter day are all things that can stop you from training, but you need to overcome these things and push through to train as hard as you can. As for workout ideas, I know how hard it is to think of a training program. The internet is a great place to find workout programs and routines. In fact, many of the race websites include workout programs designed to get you ready for that specific race. Even though you aren’t able to sign up for the races yet, you can still check out the race websites and find out the training you would need in order to complete the race. As well, it’s important to switch up your workouts each day so, make sure you have a few different choices of programs to do.

Now for the motivation part, which can be very difficult in the cold of winter when you just want to stay home and watch movies all day. Find a running buddy to sign up for a race (or races) with you. Races are no fun by yourself, so find a friend that will do it with you. Even if you can’t find someone to do a race with you, find somebody who will at least train with you. I know that if I didn’t have my mom to constantly nag me to go for a run or to go to the gym I wouldn’t train as much as I do. So find some good workout programs and a workout buddy and get started.

Leaving training until the last minute is not a good idea.

Last year I participated in Warrior Dash and did not start preparing for the race till a few months before. This was not a smart idea as I had to condense months and months of training into about eight weeks. As unprepared as I was, I still finished the race but I knew that with a little more training I could have done so much better. After that race I learned my lesson and from now on I am going to start training far more in advance. So, now it’s time for you to decide, will you leave it until the last minute or will you start training now?

Thanks for Zipping through the Hub!

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