Better one-to-ones

Of all the things I do in my job, one-to-one’s are my favourite – yeah I know, crazy eh? I love talking with my team about their ideas, challenges, goals; giving (and getting) feedback; and helping them (and me) grow. And I’m sure they were Captain Kirk’s favourite too.

Check out my latest article on Medium about running better one-to-ones.

28. May 2015 by benry
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13 things that make a great leader

I’ve been thinking a lot recently about leadership. So I wrote an article on Medium about the 13 things I think make a great leader.

30. April 2015 by benry
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Curve balls

I tweaked a glute muscle in January at the track. I had a minor slip on some water, but at the root of it was some weakness that I should have long ago tended to. So I’ve been off running largely, relegated to short under 5k runs when I can (the exception was a 10k trail race in North Vancouver that I did at the end of February).

As one of my t-shirts says “Not Running Sucks”. What I miss the most is the peace and thinking time it affords me. When running it’s just me and there are few times when I am alone.

I’m hoping to be back at things soon. The physiotherapist has me on the mend with a batch of exercises and some unreal stretches. I’m still pondering a May BMO half marathon after a decent 8k this past weekend and looking forward to being back on-track with my running goals.

03. March 2015 by benry
Categories: Personal | Comments Off on Curve balls

The Number 13

I read this article the other day about the number 13. What tweaked my interest was the fact that the number 13 has been a huge part of my life, and frankly a great number:

  • My wife’s wedding ring has 13 diamonds
  • My son was born on the 13th day of the month
  • I’ve been happily married for 13 years
  • Our address “616” when you add each of the numbers equals 13
  • If you take the birthdays of each of our family members (30, 24, 13) and add each of the individual numbers, it equals 13

Thirteen isn’t that bad. Besides, life’s too short to worry about numbers.

15. February 2015 by benry
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A look back at 2014

I rolled into 2014 while on vacation in Brussels, Belgium with my family. Post our New Year’s Eve dinner I made three resolutions, here’s how I fared:

A guideline: smile more

I honestly tried at this every day and made a point of the first thing when I woke up being a smile. It started my day on the right foot and kept me focussed on being a happier person. This will be a habit I stick with going forward. I also dived deeper into meditation which helped me appreciate the many great things in my life to be happy for.

A lifestyle change: eat more vegetarian and in moderation

Each time my wife travelled, I got in more vegetarian eating. I also took up calorie counting using MyFitnessPal in the later part of the year on the advise of a nutritionist. Surprisingly what I learned was that I wasn’t eating enough calories, and what I was eating was too slanted towards fat over protein. With some minor tweaks to my diet my weight finally fell and levelled off. I still have some way to go here to land at my desired body composition, but progress is good. I also cut out sugar for a month and will likely make a hard stop on this in 2015. Overall I felt better here.

An achievable milestone(s): 2-hour half marathon, get back playing with a band

I had a better year of running, but I ran only 764.4km – way less than I hoped, and my very minimal training miles from January to June were clearly to blame. The good news was that I remained injury-free and healthy and the minimalist running has been key. In June, Dave Cressman from Distance Runwear dismantled my form and helped me understand what I had been doing so wrong and where I needed to work on improving. I also joined the South Hill Striders run club in September (and will be sticking with it this year) to push my run speed and training.  Strava gave me 27 PRs over the year — most from July to September — which reflected my training.

Screen Shot 2015-01-05 at 9.13.02 PM

My main goal though was a 2-hour half marathon. I did 2:07:14 at BMO (in the pouring rain), then 2:06:58 at Scotiabank (which was hot and sunny), but finally met my goal in the Portland Half Marathon with a 1:53:22 — a new PR! It was great to have my family at the finish line. I also threw in a 00:50:00 10km at the Fall Classic to finish out the year though lost out on a PB due to a shoelace that came untied.

On the music side, while my son wanted me to “get back at it”, I wasn’t able to find a band or people I wanted to play with. I had some early bites over Craigslist, but everyone wants to tour and live out of a van — not conducive when you’re 45, married, and have family.

05. January 2015 by benry
Categories: Personal | Comments Off on A look back at 2014

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