33 km in just under three hours - burned 1781 calories. Marathon is less than six weeks away

sportsgold 100x100By Ashley Worobec

September 24th, 2019



33km graphic

Not quite a happy face.

This week was daunting because I knew I had a 33km long run to complete on Sunday morning. I haven’t run over 30km in a couple of years, and yesterday’s weather was very challenging.

what 33 km looks like

This is what 33 kms looks like.

Our route included nearly 1200 feet of ascent (we did a lot of those escarpment hill climbs outside of Dundas!) and even though we started at 6:30am, the weather was unseasonably hot and humid. I didn’t feel well throughout the run and ran slower than usual to account for that.

Thankfully, my running group always has aid stations on the route, so we were met at two different points with water and Gatorade refills. Those were a lifesaver, and I made sure to over-hydrate on Saturday, leading into Sunday’s run, and then over-hydrate on Sunday afternoon to account for the extreme fluid loss.

I spent a couple of hours on Sunday afternoon on my couch with my legs elevated and my compression socks on.

compression socks

Prescription-grade compression socks are a must.

I wear prescription-grade compression socks (15-20mm Hg is the mercury reading) on Sundays after my long runs and I really feel like they help my legs to recover. Elevating the legs also helps recovery, as does an afternoon nap!


Veggies for their nutrients and protein

I’ve been focused on my nutrition lately, really having to dial it in with the increasing mileage. My appetite has increased, and I’m focusing on lots of veggies for their nutrients and protein to offset the catabolic nature of distance-running (catabolism refers to the body breaking down muscle, which is what happens on these long endurance runs).

It’s very important to have an increased protein intake to offset this muscle loss and help with injury prevention.

New York is now less than 6 week away!

Ashley Worobec - hair flying H&SAshley Worobec is a chiropractor who specializes in sports medicine. A former Boston marathoner, Dr. Worobec often runs the Chilly Half marathon and Around the Bay 30K. She has lived in Burlington for ten years with her husband and their two children. She qualified to run in the New York City Marathon iin November.

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Telling the kids why you want to run a 38k marathon: and teaching some valuable lessons.

sportsgold 100x100By Ashley Worobec

September 17, 2019



How does a 40 year old medical professional explain to her two children that she going far away to run a marathon?

Ashlet Worobec tieing shoes

Lacing up while daughter Casey looks on. Casey is now close to completing a 5k run.

The 7 year old daughter, Casey and my 10 year old son Drew are old enough to start to understand all of the work that goes into a lofty goal like this. I have been running with them since they were babies and I would push them in our running stroller – back then, I would often load both kids into the double Chariot and off we would go for 5-10km.

As they got older, once in a while they would bike beside me, and now we’re at the point where they are starting to ask to come and run with me; I will sometimes finish my run, and then loop back home and pick them up and we’ll do a run around the block together.

We also regularly sign them up for local 1km kid’s races. With almost every event, there’s a kid’s race option, and they regularly do the Good Friday 1k “Bunny Hop” at Aldershot High School and the Moon in June kid’s race in downtown Burlington.

Santa Claus run

It’s a family affair.

They are getting to the age where a 5km race is within reach, so that’s what they’ll likely start doing quite soon. We almost always do Burlington’s Santa 5k in December, and have been since the kids were tiny. The picture of us a few years ago is a treasure; my daughter ran a lot of the 5km that year as a 3-year-old! I really believe that if kids see their parents being active, the likelihood of them being active too dramatically increases- the reality is, my kids just don’t know any different, we’ve always lived a really active lifestyle and my identity as a runner has always been a part of their lives.

Two other valuable lessons that my running taught me were:

1- qualifying for the New York marathon- I failed to meet the qualification standard twice, and finally reached it on my third try. The kids saw my tears and my disappointment after those two unsuccessful attempts, and they also saw my perseverance in trying yet again, and ultimately succeeding.

group sports

No word on whether or not the dog participates in the actual run.

2- They’ve learned about relying on others for support. My husband was away this weekend and I asked my father-in-law to come over and watch the kids on Sunday morning while I went for my group run. He was with them for more than 3 hours so that I could fit my training in; I truly appreciate his support, and I think it helps the kids to see the importance of family and friends, and the magnitude of what I’m trying to accomplish.

Training status graphs - data

The data from the device on her wrist is a critical guide during every run.

This weekend my training group did a 30km long run; I’ve only got 3 long runs left! I’ve got a 33km, 36km, and 38km to tackle before I start to taper and recover and prepare for the marathon!

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Getting action from city hall sometimes requires some pushing.

News 100 blueBy Pepper Parr

September 12th, 2019



This is how the rubber hits the road when a resident takes a complaint to the city administration and then the elected member of Council.

It is not a pretty picture – the only bright spot is the patience the resident has shown.

The issue is with the property known as 2013 Paisley, a small bungalow that is said to have been vacant for two years.

2013 Paisley Sept 2019

House is said to have been vacant for two years. Complaints made to bylaw department – no action so far.

Mark Passalent writes Grant Ziliotto, the city’s Manager of By-Law Enforcement, Licensing & Animal Services informing him that the September 9 notice was issued in response to his complaint. It is presently tucked on top of the mailbox, next to the notice from June that was issued after he filed the first complaint for this year.

Complaints were previously filed in 2018, and notices issued.

Passalent was complaining about the vermin that were infesting the property since 2018.  He asks:

“Please take the time to respond to the following questions and concerns. This property, its rats, rabbits, ragweed and goldenrod are directly behind and adjoining my yard.”

What does acting with the owner involve, and what is the status?
What is the time frame allowed for response in this instance?
Is the time period discretionary?
Does it decrease with each offence and each time the City has to act to maintain the property?
How long can we expect to wait for the property to be acted on once this period has expired?
Is there a City action plan for properties that are persistently derelict, or does the City only respond to complaints?
Shall I put a reminder in my calendar to file another complaint in 3 weeks?

Gary Parker whose home abuts the property asks: “ If in fact Grant is ‘actively working with the owner’ we have yet to see any positive result of that ‘action’. The staked black plastic barrier around the perimeter certainly hasn’t helped and in fact it’s contributed to the establishment of a more secure environment for the vermin that infest this property.

“I’ll be interested to see what kind of response you receive to this very clearly worded request. It would seem to any reasonable person that the situation at 2013 Paisley is extraordinary in that it has now been vacant for close to two years and its owner has basically thumbed his nose at all of us.”

He adds: “And just as a curiosity: why would they deliver a notice to an obviously vacant property – on multiple occasions? ( and then wait for a response?)”

Kearns at podium

Lisa Kearns – Councillor for ward 2

Ward 2 Councillor Lisa Kearns who has been copied in on the correspondence responds to the concern about 2013 Paisley saying: “Appreciate your patience with my responding as I wanted to first connect with Grant Ziliotto who is aware of the situation and confirms that his team is actively working with the owner to address the concern. Grant indicates that as at most recently (Sept. 9/19), a notice was issued requiring the property be brought into compliance.

“In answer to your question about “Can you please explain to me what process and rights the City has in dealing with a residential property that remains vacant and derelict?”, once a complaint is received, an investigation follows, and if non-compliant, the owner is issued a notice requiring compliance within a certain time-frame. If the time-frame is not met, then the city will proceed with further enforcement. For more information, visit By-law Enforcement.  To her credit Kearns did get on top of the problem as soon as she learned about it.

A close reading of the bylaw will tell you that the city can take whatever action is necessary if the property owner does not comply.

They did that with a resident who didn’t cut down natural flora on her property – they entered the property and cut down the offending plants.

There is another angle the area residents might consider. Get in touch with the Regional Medical Officer of Health – Hamidah Meghani and tell her that you think there is a public health issue here. That will get some movement.

Provincial legislation requires her to react promptly when there are public health issues. Get pictures of those rats if you can.


Related news stories:

By law officers tear plants out of a residents garden.


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West Nile virus found in Eight batches of infected mosquitoes found in the Region - all four municipalities.

notices100x100By Pepper Parr

September 9th, 2019



They are a seasonal threat that we have to pay close attention to.

This is how the West Nile virus is transmitted..

This is how the West Nile virus is transmitted..

The West Nile virus is carried by mosquitoes

A batch of mosquitoes trapped last week in Burlington has tested positive for West Nile virus (WNV).

This is the eighth batch of WNV positive mosquitoes for Halton this year. The other batches of mosquitoes testing positive for WNV this year were in Halton Hills, Milton and Oakville.

They are clearly evident throughout the Region. The rains and pooling of water gives them a place to breed.

“Halton is committed to reducing West Nile virus in our communities through education and preventative programs such as larviciding,” said Dr. Hamidah Meghani, Halton Region Medical Officer of Health. “Until the hard frosts of fall set in, Halton residents should continue to protect themselves against mosquito bites and remove mosquito breeding sites.”

Urban areas are more likely to have mosquitoes that carry WNV. The types of mosquitoes that transmit WNV to humans most commonly breed in areas such as bird baths, plant pots, old toys, tires and other locations that hold water.

Residents can take the following steps to protect themselves and their families from mosquitoes:

• Cover up. Wear light-coloured, long-sleeved shirts and pants with tightly-woven fabric.
• Avoid being outdoors from early evening to morning when mosquitoes are most active and likely to bite, as well as at any time in shady, wooded areas.
• Reduce mosquito breeding sites around your home by getting rid of all water-filled containers and objects, where possible. Change the water in bird baths at least once per week.
• Use an approved insect repellent, such as one containing DEET or Icaridin.
• Make sure window and door screens are tight and without holes, cuts or other openings.

Locations of standing water sites that have had larvicide applied this year are available at halton.ca.

For more information about West Nile virus or to report standing water at public facilities, please visit halton.ca, call 311 or email wnv@halton.ca.

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Home gardens are bursting with produce; peaches are nice and corn is just what it is supposed to be.

News 100 yellowBy Pepper Parr

September 9th, 2019



It’s the time of year to drive around the province to take in some of the fall fairs and realize that the harvests will soon be taken in.

Corn is in the stores, the peaches are pretty good, early potatoes are being pulled up.

Jan - beans on vine

Green bean plant that got away on itself.

Appreciating and being thankful for what we have is part of the society we live in. Those who have plots in the several community gardens in the city will be out frequently picking what they planted some months ago.

The illustration for this mention is a bean plant that got carried away.

Tough to keep up with the growth.

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Disney World replaced the hard lonely grind for a Mother training for the New York City marathon in November.

sportsgold 100x100By Ashley Worobec

September 2nd, 2019



The Gazette first met Dr. Ashley Worobec when she was part of the team that carried the Torch for the Pan American games in June of 2015.

We asked her to keep in touch – She did – told us she was going to do the New York City Marathon. We asked if she would keep a sort of diary of her training – she said yes.

Ashley has run marathons in the past – when she was a 27 year old adult with no children. This time around she is a 39 year old mother with two children and a sports therapy practice. Last week she took a break – now it is back to the grind.  Here is the latest installment of the story.

We returned yesterday from a week’s vacation at Disney World and Universal Studios Florida. We had a wonderful time – my training took a backseat to family fun at the amusement parks!

Ashley Disney

Disney World for the family – an a run along a canal while the kids sleep in.

We walked everywhere and my step-counter read close to 20,000 steps per day! We did have one non-park day where I fit in a run along one of the paths on a Florida canal- I didn’t feel great on that run – heat and humidity were big factors, as was my diet. I tried to focus on healthy dining options this past week, but of course some extra treats on vacation work their way in and I could certainly feel it on that run!

But I focused on lots of water all week, and I didn’t stress about the two training runs that I missed, because I know in the grand scheme of things that two workouts are not a make or break in marathon training- and in fact, I don’t think my legs could’ve handled a run PLUS a day on my feet at Disney!

The backbone of marathon training is the long run, and I made sure to alter my schedule so that I ran my 26km long run last weekend before we left, and I ran my 28km long run this morning, the day after we got back.

Data on the long run Sept 2

Data – let’s you record how well you are doing. Critical part of marathon training.

This morning was a struggle, which I knew it would be, but I’m proud of myself for getting out there and getting the miles in. Marathon training really is a team effort, and I couldn’t be chasing this New York City marathon dream without the incredible support of my family – my husband and kids met me at the 10km mark and the 20km mark of my route today, with water and electrolytes (my brand of choice is Nuun; which is an electrolyte replacement tab that’s added to water and is very low in sugar) and some sweaty hugs of encouragement.

It really helped me to know that I had checkpoints to the family; my 10-year-old was quite impressed that “Mom can run for more than two hours!”.

Route for the Sept 2 run

Route of the first run after the vacation break – with kids and husband at check points along the way.

I’m now looking forward to back-to-school routines, and getting into some big, big mileage in September and October. I’m also thankful that next weekend is a drop-back week where my long run distance drops to 16km; it’s funny how perspective on that distance changes. At the start of my training, 16km felt monumental, and at this point it feels like a much-needed break!

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Worobec takes a break before the kids get back to school - and maybe a break from parts of the training program.

sportsgold 100x100By Ashley Worobec

August 27th, 2019



It’s been a real juggle this week, especially to fit in my long run.

I’m leaving for a week’s vacation on Wednesday, working all day today and tomorrow, and I’m working all day today, so it had to be done really early this morning. Thankfully, my friend Sarah agreed to meet me at the crazy hour of 5:00am, and we did our 26km together.

Ashley watch device 4 Aug 26

Garmin is a real task master.

The first hour was in the dark, and for the last 1.5 hours we got to enjoy the beautiful sunrise and early morning hours. I had time for a quick shower and a quick breakfast, and off to work I went. My ever-supportive husband got up really early and drove out to meet us at both the 13km and 20km marks. He brought water and some energy gels and it was really nice to have that help – with runs that last this long, it’s very tough to carry enough water on your person.

Ashley Support socks Aug 26 2

Compression socks -about as bright a colour one could find.

Recovery is still a huge focus of mine, so I’ve been wearing my compression socks after many of my runs. I really find they help with that heavy-leg feeling I sometimes get with the longer distances. My watch keeps track of my step counts and I’m easily hitting that 10,000 steps/day default goal that Garmin sets!

Today after that 26km, I’m at 25,000 steps! I also work on my feet, so these legs are taking a beating. I’ve been getting bi-weekly massages to help my muscles stay healthy.

Not sure how my runs will pan out while I am on vacation.

We are headed to Walt Disney World (my first Disney trip, and a first for my kids as well), so if I’m feeling up to it, I’ll run a couple of times, and if I’m not, then I’ll miss the 2 runs that I’ve got scheduled next week.

Ashley Data Aug 26 3

Data is critical to proper training – knowing what you’ve done and keeping track of the changes is critical to a training program that is going to have you fit for Marathon Day.

I’ve fit in my long run this weekend before we go, and I’ll fit in my 28km long run next weekend after we return. The weekly long runs are the most vital part of marathon training, so it’s a juggle to prioritize those and make sure I get that mileage in.

The Gazette publisher wants me to come back with a photo of me and Mickey!

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Corn on the cob - a summer delight and an amazing plant.

background 100By Pepper Parr

August 22, 2019



Corn cob on plateFor most of us – corn on the cob is something that is a summer-time favourite.

Boiled or roasted in tin foil, then slathered in butter with salt and pepper added – it just can’t get much better than that.

Sympathy for those whose dental apparatus limits what they can enjoy,

corn silkCorn is an amazing plant. Did you know that each strand of corn silk on a cob is connected to a single corn kernel.

As the cob grows on the stalk, the hanging strands collect pollen that falls from the tassel at the top.


The silk grabs the pollen and sends it down to its kernel, which is waiting to be fertilized.

Now that is both neat and an assurance that a force bigger than all of us has everything in hand.

corn eating

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The training pace has to be maintained. Marathons take persistence and carefully monitored plans.

sportsgold 100x100By Ashley Worobec

August 13th, 2019



I had another great week of training this week, capped off by my weekend long run this morning.

Heart zone ratesIt was a drop-back week for me, meaning that the distance on my long run decreased slightly- this allows the body to recover a bit while still gaining fitness, and is a big component of proper training. Periodization of training helps to avoid injuries and helps to improve performance and fitness gains- in fact, your body repairs itself with rest and that is where improvement lies. Do the work, rest, repeat. That meant this weekend was a 16km long run, whereas next weekend I’ll jump up to 24km.

Dundurn stairs

Dundurn stairs (326 stairs)

The long run today incorporated 4 of the 5 sets of escarpment stairs in Hamilton; if your readers want a unique fitness challenge and have never tried the Hamilton stairs, they should definitely check out this local gem.

Ashley Worobec - hair flying H&S

It’s fun in the summer – wait until late October.

All year round, people flock to these stairs to perform their workouts- there are 5 sets along the escarpment, and today we did the Wentworth stairs (498 stairs), James Street stairs (227 stairs), Dundurn stairs (326 stairs), and Chedoke stairs (289 stairs). Altogether, that equals 1340 stairs, or 101 flights, mixed in amongst that 16km run!

Another thing that I wanted to mention was the importance of planning ahead. This week had a few wrenches thrown into my regular routine, but I made sure to schedule in my runs and my workouts like a non-negotiable appointment.

My family had a 2-day/1-night getaway early in the week, so I ran early in the morning before we left home instead of missing my run altogether. Additionally, our dog got sprayed by a skunk in our backyard late one evening, which could’ve easily derailed my run plans the next morning, as I had to help my husband and deal with the cleanup of that.

Distance Aug 12Time Aug 12But, the runs were in my calendar, and I’m nothing if not committed to my goals. I still ran, and then I dealt with the dog situation more fully when I got home! I’m proud of my consistency through the first part of this marathon training cycle, and my activity tracker tells me that I ran 186kms in the month of July, which was all 17 of my 17 scheduled runs. You’ll see as this training plan progresses, that that’s not always going to be the case- life happens, and sometimes circumstances can’t be worked around, but I’m proving to myself and hopefully to others, that big goals like this are attainable if you stick with it. Consistency, not perfection.

Mornings are getting darker for my 5:30am starts, but the sun is always up by the time I get home, and I’m still appreciative that I can head out the door in a pair of shorts and a tank top rather than the layers that winter running brings. I’m looking forward to Fall and challenging myself with some bigger distances.

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Using a health angle to steal your identity.

Crime 100By Pepper Parr

August 6th, 2019



Not sure if this should be a crime story or a health story.  It was a crime story for me – Identity theft.

My friend James Burchill is quick to tell anyone who will listen that if you produce the right email you will get the attention you were looking for.

He just might be right – we got the following earlier today and needed to share it right away.

HIV reportIt is clearly a scam – how can you tell? Well, you should know where you’ve been and what you’ve been doing – but that aside – check the address the email came from.


That ain’t Health Canada.

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Homelessness in Halton - what are the stats and what are the reasons.

News 100 redBy Staff

August 6th, 2019



A Community Lens report from Community Development Halton sets out just what homelessness is.

What is homelessness? According to the Canadian Observatory on Homelessness, homelessness is “the situation of an individual, family, or community, without stable, safe, permanent, appropriate housing, or the immediate prospect means and ability of acquiring it.” The homeless population is hard to count because of their mobility and the cyclical nature of homelessness.
Homelessness isn’t a huge problem in Halton; 271 individuals/head of household experiencing homelessness were identified in 2018 compared to 264 in 2016.

The first coordinated Point-in-Time (PiT) Count of homelessness in Canada took place in 2016 covering 32 communities. The second count that took place in 2018 included 62 communities. Halton Region participated in both Point-in-Time counts.

Homless head count ALLWithin the Greater Toronto and Hamilton Area (GTHA), Halton ranks third after the City of Toronto and Peel Region in terms of the homeless rate (per 100,000 residents).

Homeless head count HALTONIn Halton, over half of the homeless individuals stayed in transitional housing (38%) and shelters (27%). Oakville has the highest rate of homelessness (65.5 persons/100,000 residents) followed by Burlington at 40.9 persons/100,000 residents, in terms of rate of homelessness (per 100,000 residents) in 2018.

Many factors are at play that result in an individual or head of a household to experience homelessness. Homelessness is usually the result of the cumulative effects of a number of factors such as family conflict, job loss, or unaffordable housing. Based on the two Point-in-Time surveys (2016 and 2018), family conflict ranks as the top reason(s) for homelessness.

Family conflict includes conflict or poor relationship between parents and children, physical violence, or sexual abuse. Lack of affordable housing is another top reason for homelessness. Job loss and precarious employment can easily lead to homelessness. Less than one-quarter (24%) of the homeless individuals are employed. Another reason for homelessness is those fleeing domestic violence which includes physical, sexual, or psychological harm by a current/former partner or spouse as well as by other family members, or by a partner’s family member.

Homeless reasosnsWhatever the reason for the homelessness, adequate support needs to be in place ensure that dignity, well-being and a road out of homelessness are in place for anyone who needs the help.

The oft heard phrase “Get a job” is not the answer to the homelessness problem.

Community Lens is prepared by Community Development Halton to disseminate and interpret important community data as it becomes available. For more information please contact CDH at data@cdhalton.ca or 905-632-1975

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Pier to Pier for a necessary 22 km run in preparation for NYC marathon in November.

sportsgold 100x100By Ashley Worobec

August 5th, 2019



Had a great week again this week, the pinnacle of which happened on my Sunday long run.

22 km run

Just for the record

This week’s long run was 22km, and my training group did what we call the “Pier run”: this means our route included four piers- the Brant Street pier, both lift bridge piers (one on either side of the canal), and the LaSalle Park marina pier.

It was a gorgeous morning and we started at 7am while most of the City was still asleep on this sunny long weekend. Nutrition is a huge part of a long run like that, and I took in a lot of water, a bit of Gatorade, and a couple of gels while on my run.

My favourite gel is a natural product called Endurance Tap, and it’s only got three ingredients- maple syrup, sea salt, and ginger. They are a Canadian company and I love them so much that I’m a brand ambassador for them. They sit well in my stomach and don’t give me any GI upset that can be common in long-distance running.

When running for so long, your body shunts blood away from your digestive system and prioritizes it into your muscles, so sometimes it’s tough to take in needed nutrition while on the run.


Solid breakfast

I’ve included a picture of the breakfast I ate after this particular run, a variation of which I eat many days each week- eggs for protein, spinach for iron, strawberries for antioxidants, sweet potatoes for carbs, peanut butter for fat, and coffee for coffee!

One other thing to note this week is that I changed my running shoes. I keep track of my mileage, and most recommendations advise changing shoes after 500-800km. I hit 800km on my current pair, and while they still look good on the outside, I know that’s enough mileage that they’ve done their work and taken a beating.

Running shoes

The running shoe that has never let her down.

Since a big focus for me right now is injury prevention, I don’t want to make a silly training error like that that’s so preventable. I always have a couple of pairs of running shoes sitting in my closet, as I buy them when I find them on sale throughout the year, and then they’re there for me when I need them. When I find a shoe that I like, I’ll often buy a few pairs at a time, as running shoe manufacturers often make changes to their shoes with each new yearly edition.

I run in Mizuno shoes; they are narrow and fit my foot well.

Now, to sleep and recover!

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City is looking for some input on Leash-Free parts of the city.

News 100 yellowBy Staff

August 1st, 2019



The woof woofs need more room to run around.


Dogs off leash in Central Park - if you have an opinion - speak up

Dogs off leash in Central Park – if you have an opinion – speak up

The City of Burlington is looking for feedback on the City’s current Leash-Free Area Criteria.

Residents are encouraged to visit getinvolvedburlington.ca/leashfree to review the criteria and provide the City with feedback and suggestions.

The City currently has three public Leash-Free Areas:

• Roly Bird Park (2203 Industrial St.)
• Norton Park (4275 Dundas St.)
• Bayview Park (1800 King Rd.)

With feedback from residents, staff will report back to City Council by the end of this year.


The current Council-approved criteria, described below, is used when the public expresses interest in requesting a new Leash-Free Area.

The survey is looking for resident feedback on the criteria along with any suggestions on the criteria that residents may have.

Current Criteria for Creating a Leash-Free Area

• Parks must be within City of Burlington boundaries
• Leash-Free Area must be at least 0.3 hectares (30 metres x 30 metres)
• All Leash-Free Parks must be enclosed with permanent fencing, which the City will provide as part of the budget process
• An assessment will be made to whether parking will be required at a proposed leash-free site, based on the size of the Leash-Free site, location and any disruption to park function.
• A significant barrier must exist between Leash-Free Areas and children’s playgrounds, splash pads, sports fields, waterfront, cemeteries and residential housing.
• Leash-Free Areas cannot be located beside schools or in the City’s waterfront parks
• Area must be accessible to the public for year-round use
“Leash-Free Areas are great amenities in our parks. They encourage play and socialization for all. We also know there are challenges when developing new Leash-Free Areas, and with the general operation of them.

The city asking you what you think – they want some help shaping the Leash-Free future.”

Ideas, opinions what works and what doesn’t work as well as what could work..  Is the current criteria the right criteria?

Speak up!


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NYC marathon run is 100 days away - the training is relentless.

sportsgold 100x100By Ashley Worobec

July 30th, 2019



Friday, July 26th marked 100 days until the NYC marathon.

100 days might not sound like much, but it still means more than another three months of solid training.

The goal for me throughout this training is to focus on proper recovery and injury prevention, so I’m doing a lot to support those goals.

I try to get to a yoga class once per week, or do some yoga and mobility work in my backyard. Running inherently tightens everything up, and I feel like my muscles and joints move better if I continue to focus on mobility – it only takes a few minutes to see the benefits, and I really advocate this under-utilized component of athleticism to all of my patients.

Push ups lawnThe general rule is that dynamic stretching (stretching that involves movement, like walking lunges, marching and leg swings) is best to be done before activity, whereas static stretching (stretch and hold movements, like the downward dog seen in my photo) is best to be done after activity.

SleepI am also really trying to focus on sleep, and that 9 hours you see on my Garmin reading happened the night after a 20km run (my longest run to date in this training plan).

Sleep is when our body rebuilds itself, and since marathon training is so catabolic (breaks down muscle), sleep helps to rebuild that damage and repair stressed tissues.

My long run will build up again this weekend to 22km, and then I’ll have a recovery week of a 16km long run- this method of a few weeks of mileage buildup, followed by a recovery week where mileage is decreased, is called “periodization of training,” and it is used across many training domains, including running and weight-lifting.

RECOVERY is key, you cannot expect your body to just do more and more and more without giving it a break periodically.

Another important component of my training right now is building leg strength and power, and this is done with hill running (trills, or trail hills, as noted below).

Although the NYC Marathon route is not known for it’s hills, the number of bridges (and therefore bridge ascents) that we have to cross is deceiving, and there is 10km of ascent throughout the 42.2km route!

Hill training, and the benefit of leg strength, is very important if I’m going to make it up those bridges.

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Level of disinfectant in the wading pool cause of seven people being transported to hospital for further evaluation.

News 100 redBy Staff

July 30th, 2019



This afternoon, on Tuesday, July 30, 2019, at 2 p.m. City of Burlington aquatics staff noticed an odour.

Staff cleared the pool and evacuated approximately 40 people outside the pool and splash pad perimeter.

Staff called 9-1-1 and fire, ambulance, police and the health department responded at 2:13 p.m..

Splash pad LaSalle - swimming

The facility at LaSalle Park is very popular.

Eighteen individuals were assessed on scene and seven people were transported to hospital for further evaluation.

It has been determined that during routine maintenance, water levels had dropped causing disinfectant to enter the pool at higher than normal levels, but still within the recommended range. The levels have since been further lowered. The City is reviewing this incident to prevent future incidents.

The Burlington Fire department inspected and tested the entire perimeter of the pool for air quality and deemed all levels to be safe.

At this time, the Halton Region Health Department is on scene. The wading pool and splash pad will reopen once approved by the health department. The City expects to reopen the pool tomorrow at 11 a.m. once it has been tested, inspected and confirmed safe.

The above is the city’s story – and they will stick to it until an independent authority takes a closer look and asks some “why’s” about how disinfectant levels are determined.


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Burlington chiropractor does her NY city marathon '15 weeks from yesterday'.

sportsgold 100x100By Pepper Parr

July 24th, 2019


Ashley Worobec, a Burlington based sports chiropractor, is training for the New York marathon on November 3rd; as she puts it “15 weeks from yesterday”.

Ashley is about four weeks into this training cycle. She is very much a half-marathoner and 10k runner and didn’t start a training plan with no fitness under her belt. “I was comfortably running 5-10km a few times per week before training “officially” kicked off mid-June.

running shoes

Will Ashley Worobec go through a pair of running shoes while she trains?

“I run 4-5 times per week, with one long run per week that will gradually increase in length; this past weekend was 18km with a 37C humidex!

training watch

All the training data she needs is on her wrist.

“My longest training run will be in the 36-38km range, and a full marathon is 42.2km- the marathon is unique in this respect, as it’s the only race that athletes go into not having completed the full distance in training ahead of time- the reality is that the risk of injury just gets too high when you get up into those super long runs, so race-day adrenaline and sheer willpower will get me through the last few kms of the marathon.

Naval promenade

The Naval Promenade along the edge of the lake in Spencer Smith Park is ground zero for much of her training – rain or shine

Ashley has run five full marathons in the past, including the Boston marathon in 2003. However, she I hasn’t run a full marathon since 2007, and “in that 12-year gap I’ve had two children and have a lot less free time now! I do all of my runs very early in the morning (5:30am meetups with my running group) and that’s how I make it work.”

A lot of people have been asking me how I train through the summer heat, and this is my advice:

1- focus on hydration the day before your run so that you’re hydrated heading into it.
2- bring water with you, or arrange to have access to water fountains along your route
3- start early to beat as much of the heat as you can
4- be mindful of your route and keep in mind that shaded areas, or areas along the lake (with a lake breeze!) are typically cooler
5- don’t worry about your pace per kilometer, just run by feel and listen to your body.

Ashley will be checking in with the Gazette every week. We will follow her on run day as well.

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Burlington chiropractor will be running the New York City Marathon in November; one of 52,000 people taking part.

sportsgold 100x100By Pepper Parr

July 18th, 2019



How do you start a marathon when there are 52,000 people competing?

That was the question we asked Ashley Worobec, a sports chiropractor who practices in Burlington and has been accepted as a competitor for the New York City Marathon which is a 42km run that winds its way through all five New York City boroughs starting on Staten Island.


42 km marathon that will cover all five New York City Burroughs – with 52,000 runners.


Ashley Worobec - hair flying H&S

Ashley Worobec, sports chiropracter

Ashley was a participant in the Torch run during the 2015 Pan American games and has run the Boston Marathon.

She expects that her time in the New York Marathon will be in the 31/2 hour range.

The marathon selection is usually a lottery draw – she qualified at a half marathon run in Mississauga where her time was verified.

Why is she doing this? Not sure was the first part of her answer – to which she added that the challenge was a bog and given that she had not run a marathon since 2007 – two children will do that, she decided she was ready to get back into the game.

With her son now 10 and her daughter 7 – Ashley feels she can get away and do something her kids will understand.

The Gazette has decided to follow the 16 week prep time to the run which takes place November 3rd and then to cover the event as live as we can.

Each week we will be doing a piece on where she is in the prep event.

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Rate of opioid-related Emergency Department visits rose by 72% in 2017

News 100 redBy Staff

June 20th, 2019



Community Development Halton researches and collects data that is relevant to the social well being of the community and publishes it as a “community lens”.

Data on the Opioid Crisis Canada is facing appears in the most recent Community Lens which we have presented below.

Canada is facing a national opioid crisis. The growing number of overdoses and deaths caused by opioids, including fentanyl, is a public health emergency. In 2017, there were over 4,000 deaths or approximately 11 lives lost each day because of opioid overdoses.

According to Statistics Canada, life expectancy at birth has stopped rising for the first time in over four decades as a result of the opioid crisis.

Opiod emerg visitsIn Ontario, the rate of opioid-related Emergency Department (ED) visits has been rising since 2005. Between 2015 and 2016, the rate increased by 20%. It rose by 72% the following year to 54.6 visits per 100,000 persons.

While the rate of opioid-related ED visits is lower in Halton than Ontario, the Halton rates have been following the same upward trend as the province. Between 2016 and 2017, the Halton rate of opioid-related ED visits went up by over 34% to 30 visits per 100,000 persons.

Opiod Death rateOpiod death age and sexThere has also been an increase in hospitalizations and deaths due to opioid overdose. In Ontario, over 2,100 hospitalization for opioid overdose and 1,200 apparent opioid-related deaths occurred in 2017. The opioid overdose death rate in Ontario rose from 3.5 deaths per 100,000 persons in 2005 to 8.9 deaths per 100,000 persons in 2017.


Related news story:

Find the  fentanyl.




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Battle to keep a CN rail hub out of Milton begins; it will be long and ugly.

News 100 blueBy Pepper Parr

June 20th, 2019



Burlington, Halton Hills, Milton and Oakville will be bringing expert opinions and reports to a Federal Public Hearing on a 400-acre truck-rail hub proposed by the Canadian National Railway (CN) in the Town of Milton.

The project is currently being assessed by the Canadian Environmental Assessment Agency Joint Review Panel. The Panel will host a Public Hearing in Milton from June 19 – July 17 to hear community concerns related to CN’s proposal, including environmental effects and how it may affect local residents.

Gary Carr

Halton Region Chair Gary Carr.

“We have been working closely with our Halton municipal partners to ensure residents’ concerns are heard. This project impacts more than rail lines – it will congest our roads, pose health risks and result in fewer jobs for the community,” said Halton Region Chair Gary Carr. “This is something that every resident and member of this community should be concerned about.”

The Halton Municipalities’ team of internal and external experts have identified significant non-rail aspects of the project that raise concerns for residents and the community. These concerns and expert opinions will be presented to the Panel during the Hearing:

Milton modal graphic

• Traffic congestion: The hub will operate 24 hours a day, seven days a week and result in 1,600 truck trips to and from the site each day. These truck routes will lead to more traffic on our roads and traffic will continue to increase as the site’s capacity grows. This congestion poses a risk to the safety of motorists, cyclists, pedestrians and families in the area.

• Health and safety: The proposed site is immediately adjacent to existing and future residential areas. Approximately 34,000 current and future residents, twelve schools, two long-term care homes and one hospital are located within one kilometer of the site. The site will generate increased levels of noise, air pollution and lighting, and significantly impact the community’s health and safety.

• Environment: Our community effort to protect the environment will be impacted by the effect of emissions, storm water discharge, water takings and watercourse alterations.

• Employment: The project will result in less serviceable employment lands and potentially fewer jobs for the Halton community. The site and the surrounding area is currently planned for 1,500 jobs and this project will only result in 130 jobs.

Additionally, CN has only revealed its plans for 400 acres on the site; they have not disclosed its plans for the remaining 800 acres. Experts have determined that the operations at this site can be significantly expanded which will further increase the impacts on residents and the community.


Milton Mayor Gord Krantz

“CN is not just asking us to support the current proposal, they’re asking us to have faith about what might come next. All the while telling us it is none of our business,” said Milton Mayor Gordon Krantz.

Conservative MP Lisa Raitt asks a question during question period in the House of Commons on Parliament Hill in Ottawa on Wednesday, May 4, 2016. THE CANADIAN PRESS/Sean Kilpatrick

Conservative Lisa Raitt is the MP for Milton

“I have spent several years listening to local groups, stakeholders, and individuals on the topic of the proposed CN intermodal facility in Milton,” said Hon. Lisa Raitt, Member of Parliament for Milton. “I have weighed all the facts for and against this project and have come to the conclusion that this site is not appropriate for this type of operation.”

“I commend the many residents who have voiced their concerns about this project and thank Mayor Krantz and Chair Carr for taking the lead during the Join Review Panel presentations,” said MPP Parm Gill. “As the provincial representative for Milton, I am committed to doing everything I can to ensure those voices continue to be heard as the Joint Review Panel makes their recommendations, and theFederal Government makes their final decision on this project.”

CN Milton hub protester“The Halton Municipalities are encouraging residents and the community to get involved by attending the Public Hearing or watching it live, using social media to be part of the conversation or by contacting their MPP or MP to let them know their concerns about the proposed project. Residents can also provide comments on halton.ca/cn and these will be used to update the Panel.”

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Halton Crime Stoppers assisting to combat Fentanyl

Crime 100By Staff

June 13th, 2019



Crime Stoppers of Halton, in partnership with Halton Regional Police Service, is targeting the dangerous and increasingly widespread trafficking and dealing of Fentanyl and other opioids.

fentanyl a

“Fentanyl and related opioids are becoming ever more common in Halton Region and that raises concern for the safety of our communities,” says Constable Nadine Clarke, police coordinator at Halton Crime Stoppers. “Every tip from the public is investigated and every dose of Fentanyl taken off our streets is a life potentially saved”.

“Halton Crime Stoppers offers rewards of up to $2000 for valid tips that lead to an arrest, and all tips are 100% anonymous. Halton Crime Stoppers will never ask for your name, address, phone number, e-mail address or other personal information.”

Anyone with information on the trafficking or dealing of Fentanyl and related drugs in Halton Region are asked to contact Halton Crime Stoppers either by phone at 1-800-222-8477 (TIPS) or online at www.haltoncrimestoppers.ca.

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