On the Run - Manitoba Runners` Association

On the Run
ISSUE 4,2011
July runs
INSIDE THIS ISSUE
EXECUTIVE DIRECTOR’S REPORT
2
PRESIDENT’S REPORT
3
UPCOMING EVENTS
4
MARATHON MAN
13
WHY I RECOMMEND
SUPPLEMENTS
14
IN THE KITCHEN
16
MEMBER PROFILE
17
RUNNING IN RIDING
MOUNTAIN NATIONAL
PARK
29
PACE SETTER PREDICTION RESULTS
31
RACE RECOVERY
32
MEMBERSHIP FORM
36
Two and a half year old Noah enjoying a grape popsicle at the Crescent Drive Ice Cream Run, July 6th
BOARD OF DIRECTORS
John Murphy - President
James Slade - Past President
Dreena Duhame - Secretary
Judy McMullen - Treasurer
Reesa Simmonds
John Wichers
John Gray
Edwina Keat
Brad Havixbeck
Brenlee Muska
Executive Director:
Leni Campbell
Newsletter Editor:
Leni Campbell
Photographer:
Leni Campbell
Publications Mail Agreement No. 40039122
Return Undeliverable Canadian Addresses to
Manitoba Runners’ Association
1046 Clarence Ave., Winnipeg, MB R3T 1S4
Winners of the Pace Setter Prediction Run on July 9th - left to right: Dorothy McColl (3rd ), Jeremy Hiebert
(3rd), Dreena Duhame (1st), Ken White (1st), Ed Toews (2nd) and Nancy Loise Doern-White (2nd)
Issue 4, 2008
2011
W
Page 2
Executive Director’s Report….by Leni Campbell
Executive Director’s report….by Leni Campbell
e are in full swing with our racing season and it’s turning out to be a great
year. There have been a variety of distances and locations including Virden, Minnedosa, Bird’s Hill Park, Assiniboine Park,
St. Vital Park, Kildonan Park, and Crescent Drive Park. We
congratulate all our Race Directors for a job well done in planning their events.
There are plenty of races in the summer as well—the Try a
Trail Series in Birds Hill Park, Ice Cream Runs on Churchill
Drive and the Forks, the Birtle River Run in Birtle, MB. And
the River Run at the Forks in late August. For more information on each race go to: www.mraweb.ca and look up the
race page for each race or see page 4 in this publication. Due to
the River Walk at the Forks being under water there will likely
be a change to locations for the Forks Ice Cream Run and the
River Run at the Forks. I will e-mail all MRA members details
of new locations as soon as I have them.
I enjoyed seeing many of you cross the finish line in the Manitoba Marathon. I got many pictures but missed some of you,
especially when there were lots of runners finishing around the
same time. I stood at the finish line for 4 1/2 hours but my
feet were getting sore so I left around 1:00 p.m. Congratulations to all of you who ran on June 19th, whether you did well
or were disappointed I admire you so much.
On July 11th, just as I was almost finished this newsletter, our
computer crashed and the whole hard drive was wiped clean!
Thank goodness I had backed everything up on an external
hard drive and at an on-line site. Since I was leaving for Vancouver on July 13th, I took the computer to our technician,
Mike at H B Network Systems. He worked on restoring our
data while I was away. I had Sheri Glugosh, our web designer,
post a message on the MRA website so that our members
would understand why the July newsletter was not posted. I’m
sorry the July issue is late but I guess it’s better late than never!
I now have some work to do though getting my settings on
some programs and e-mail set up again.
For those of you who haven’t heard, we have moved all our race
equipment and the trailer to Merlyn Self Storage on Hervo St.
close to my home. Now Race Directors can pick up the technical equipment from me and just continue on to MSS to pick
up the signs, etc. Merlyn Self Storage has become a Silver sponsor of the MRA by donating a storage locker and a place to
store the trailer. Many thanks to Dreena Duhame who looked
after the equipment for so many years. Dreena is invaluable to
the MRA as she has also been the secretary for about nine years.
The MRA was able to send CancerCare Manitoba another
$2,000. from the proceeds of our Women Running for Women
Race. That made a total of over $7,000. this year and a total of
almost $28,000. since its inception in 2007.
The reason I have not been able to do the Grand Prix points is
because a number of our members who ran in both the half
marathon and the 10k in the Air Force Run had their times
missed. It took quite awhile to get the times from Results Canada. Some times were missed all together, probably due to the D
tags not being put on properly on their running shoes. When
the man from Results Canada gave instructions only the runners
at the front of the start line could hear him. I was able to get
their times by looking at the pictures I took at the finish line. I
inserted those times in the results for the Grand Prix points but
unfortunately could not insert them in the official results. I will
get the points done as soon as the newsletter is posted. It is my
top priority.
My husband and I had a
wonderful drive to Vancouver, visiting with family
along the way. Toby and
Bailey were perfect and
loved driving in the car.
I hope you all have a wonderful summer of running but relaxing and soaking up the sun as well. Once again, if you have any
stories, articles or news for the September issue please e-mail
me by August 31st. OTR
Issue 4, 2008
2011
Page 3
President’s report….by
W ell our running season is in full swing with a very full calendar of
events. If you haven't checked our schedule lately, I would encourage
you to do so, it is a great line up.
I would like to congratulate all our race directors for the great work they
are doing in organizing and putting on these events. I have tried to
attend as many as possible this year, and was very impressed with the
quality of each and every event. Our race directors and their committees are to be commended for the fine work they are doing. I hope you
will show your support by getting out and participating in their runs.
As you review our event calendar, you will see there are many events
remaining for this year with something for everyone, especially the
family. Check out the ice cream runs. Come out and bring the whole
family and introduce your children to a little family exercise while having fun. What better way to spend family time together.
I found this article in Runners world by Jayme Otto that may be appropriate for this time of year. As we go full out with our training with little
or no regard for our well being, check to see if you are showing signs of
over doing it and in need of rest;
1.BODY MASS: You lost weight from yesterday
A two percent drop in weight from one day to the next indicates a body
-fluid fluctuation. Most likely, you didn't hydrate enough during or after
your last workout. Dehydration negatively impacts both physical and
mental performance, and could compromise the quality of your next
workout.
2. RESTING HEART RATE: Your resting heart rate is elevated
Take your pulse each morning before you get out of bed to find what's
normal for you. An elevated resting heart rate is one sign of stress. It
means your nervous system prepared for fight or flight by releasing
hormones that sped up your heart to move more oxygen to the muscles
and brain. Your body won't know the difference between physical and
psychological stress. A hard run and a hard day at work both require
extra recovery.
3. SLEEP: You didn't sleep well or enough
A pattern of consistently good sleep will give you a boost of growth
hormones, which are great for rebuilding muscle fibers. Several nights
in a row of bad sleep will decrease reaction time along with immune,
motor, and cognitive functions—not a good combination for a
workout.
4. Hydration: Your pee is dark yellow
This can be an indicator of dehydration, barring the consumption of
vitamins, supplements, or certain foods the evening before. The darker
the color, the more you're struggling to retain fluids, because there's not
enough to go around. You need H2O to operate (and recover).
5. ENERGY LEVEL: You're run down
If your energy level is low, there's something amiss. The key is honesty.
Athletes can block out signs of fatigue to push through it, thinking it
will make them stronger. It won't always work that way.
6. MOOD STATE: You're cranky
When your body is overwhelmed by training (or other stressors), it
produces hormones like cortisol that can cause irritability or anxiety.
Stress also halts chemicals like dopamine, a neurotransmitter in the
brain that has a big bummer effect on mood when depleted. Crankiness
probably means not enough recovery.
John Murphy
7. WELLNESS: You're sick
Any illness, or even a woman's menstrual cycle, will increase your need
for energy to refuel your immune system, which is having to work
overtime. This means fewer resources available for recovering from
training.
8. PAIN: You're sore or nursing an injury
Whether you're sore from overworked muscles or injury your body
needs more energy to put toward repair, lengthening total recovery
time.
9. PERFORMANCE: Your workout went poorly
This is a subjective measure of workout quality, not quantity nor intensity. If you felt great on yesterday's run, you'd evaluate that as good. If
you felt sluggish on that same run, you'd count it as poor. Trending
workout quality—multiple poors in a row—is one of the easiest ways
to identify the need for more recovery.
10. OXYGEN SATURATION: Your oxygen level has dipped
The amount of oxygen in the hemoglobin of the red blood cells can be
measured by placing your fingertip in a portable pulse oximeter, a gadget available online for about $40. The higher the percentage, the better:
Above 95 percent is the norm at sea level or for an athlete who is fully
acclimated to a given altitude. This is a new area in recovery science,
requiring more research, but there may be a link between low oxygen
saturation and the need for more recovery.
Count Your Red Flags
The restwise algorithm assigns more weight to some markers (e.g.,
performance) than others (e.g., mood), along with other factors to
generate a precise recovery score. But you can get a sense for your
ballpark recovery quality by tallying the red flags (left) you average per
day in a week.
0-1 GREEN LIGHT
You are clear to train hard.
2-4 CAUTION
You can go ahead with a hard workout if your training plan calls for it,
but cut it short if it feels too hard. Better yet, take an easy day, or a day
off.
5-6 WARNING
You're entering the danger zone, which could be intentional according
to your periodization or peaking protocol. If not, back off.
7-10 DANGER
You require mandatory time off, ranging from a day to a week, depending on the severity of your fatigue and what you've seen over the previous few days and weeks. You may need to visit your doctor.
FEEL Better: Too much rest has its own problems: Your performance stalls. On your recovery days, do something active; go for a bike
ride, walk, or do yoga.
MUSCLES NEED 48 HOURS TO RECOVER AFTER AN INTENSE RUN. DURING THIS TIME, CELLS ARE REPROGRAMMED TO BE STRONGER. OTR
Have a great season of running,
John
Issue 4, 2011
Page 4
Upcoming Events
Sunday, August 7
Birtle River Run Half Marathon, 10k & 5k
8:00 a.m. start; Birtle Riverside Park, Birtle, MB
Steve Desjardins: (204) 842-3944
Cell: (204) 847-0089
Wednesday, August 10; Bronze
Family Ice Cream Run #3 - 5 Mile & 2 Mile
7:00 p.m. Start; The Meeting Place at the Forks
MRA Office: 477-5185; E-mail: office@mraweb.ca
Saturday, August 13
Manitoba “Try a Trail” Series #2 - 14 km
9:00 a.m. Start; Equestrian Centre, Birds Hill Park
Dwayne Sandall: 227-8698 or
Email: dwayne@trailrunmanitoba.com
Website: www.trailrunmanitoba.com
Saturday, August 20
Manitoba Trail Marathon & 50k
8:30 a.m. (50k) & 9:00 a.m. Start; Spruce Woods, MB
Dwayne Sandall: 227-8698; Dwayne@trailrun Manitoba.com
Thursday, August 25; Bronze
River Run at the Forks 10k Race, 5k Fun Run, & 3k Walk;
6:30 p.m. Start; Scotia Bank Stage at The Forks
Bill Anderson: 299-9820 or
E-mail: bill.anderson@mgeu.mb.ca A
Monday, September 5; Gold
Run for Diabetes Half Marathon, 10k Race,
3k Family Walk & Kids Run
8:00 a.m. Start; Assiniboine Park
John Murphy: 895-4013 or: jmurphy@mts.net
Saturday, September 24
Going Beyond Run for Aids
5k Run/3k & 5k Walk
10:00 a.m. Start; St. Vital Park
Deyanne: 489-4535/deyannecleave@hotmail.com
Anne: 489-2538 or ajf@mts.net
Sunday, September 25; Bronze
‘A Run Through History’ 5k Fun Run/3k Walk
9:00 a.m. Start; Lower Fort Garry National Historic Site;
Erick Oland: 837-9242
Saturday, October 1
Beaudry Lemming Loop: 6/12 hour time limit
7:00 & 9:00 a.m. Start; Beaudry Park, Headingley
Dwayne Sandall: 227-8698 or
Email: dwayne@trailrunmanitoba.com
www.trailrunmanitoba.com
Saturday, October 8
Winkler’s Thanks For Giving Run
Half Marathon, 10k and 5k Run
9:00 a.m. Start; Winkler Recreation Centre, Winkler
Dwight Suderman: (204) 325-8989
E-mail: dwightsuderman@yahoo.ca
Monday, October 10; *GP #7; Gold
Linden Woods Fall Classic
*10k Race & 5k Fun Run/Family Walk
*GP Championship Race - Double GP Points
9:15 am Start for the walk; 9:30 a.m. Start for the race
Van Walleghem School, 1 Princemere Rd., Winnipeg
Mark d’Almeida: 489-6296 Website: www.lwfc.ca
Saturday, October 15
Manitoba “Try a Trail” Series #3 - 8 km or 22 km
9:00 a.m. Start; Equestrian Centre, Birds Hill Park
Dwayne Sandall: 227-8698 or
E-mail: dwayne@trailrunmanitoba.com
Website: www.trailrunmanitoba.com
Sunday, October 16; Bronze
Awesome Twosome Goes Both Ways (5 km x 2)
10:00 a.m. Start; Duck Pond, Assiniboine Park
MRA Office: 477-5185 or
E-mail: office@mraweb.ca
Wednesday, October 19
Asics Grand Prix Series Awards Dinner
Belgian Club, 407 Provencher Blvd.
Cash Bar: 6 pm, Dinner: 7 pm, Awards: 8 pm
MRA office: 477-5185; E-mail: office@mraweb.ca
Sunday, October 23
Hand in Hand with Haiti 10k Run & 5k Run/Walk
10:00 a.m. Start; Assiniboine Park
Jacquie Daoudi: 204-390-1650
E-mail: jm_daoudi@hotmail.com
Issue 4, 2011
Page 5
Run for Diabetes - September 5, 2011
Run for Diabetes, September 5th. in Assiniboine Park
New this year, the North West ½ Marathon
Come join us for this fun event with:
Draw prizes
Food, refreshments, and more
Age Group awards and overall female and male Winners for the Half Marathon & 10K events.
Medals for all participants
Guaranteed T-Shirts for all participants who register by August 1st
There will be a prize for the person who raises the most money in donations and pledges
Raise $150 or more for the Canadian Diabetes Association for a chance to win one of 3 prizes
and to have your registration fee waived!
A bag check area will be available for participants
There will be onsite registration on race day for the Family 3K Walk and the Kids Fun Run only
There will be no 10K or Half Marathon registration on race day
Race Start Times:
Half Marathon - 8:30 am
10K - 9:00 am
3K Family Walk - 9:00 am
Kids Fun Run - 11:00 am
This event is in support of the Canadian Diabetes Association and the 9 million Canadians living with diabetes or pre-diabetes
Register on-line at: www.mraweb.ca
For more information check under MRA events or call John at: 895-4013; email: jmurphy@mts.net
Issue 4, 2011
Page 6
Virden’s 10k Run results
PLACE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
NAME
Drew Cochrane
Jason Light
Thomas Eros
Vern Kratz
Murray Stewart
Rob Gardiner
Matthew Sinnock
Marcos Farie A Silva
Aaron Mitchell
Chelsea Gray
Doug Wright
Zoey Jebb
Landon Eilers
Ross Hamilton
Steve Desjardins
Mike Bertram
Leon Friesen
Austin Chandler
Jackie May
Zach Polk
Derek Lockhart
Nathan Kernel
John Chandler
Malcolm Oldcorn
Kyla Martens
Bob Berry
Lana Hutchison
Brett Rishel
Geoffrey Angeles
Jason Lewis
Brian Peel
Jennifer Andrew
Eric Hildebrand
Gwyn Dillon
Ashleigh Poppel
Murray Main
Cindy Forster
Jenny MacKinnon
Gabby Light
Joanne Whyte
Dana Poole
GENDER
M
M
M
M
M
M
M
M
M
F
M
F
M
M
M
M
M
M
F
M
M
M
M
M
F
M
F
M
M
M
M
F
M
F
F
M
F
F
F
F
F
TIME
41:03
41:45
42:04
44:16
44:28
44:29
45:20
45:21
46:23
46:37
47:37
49:48
50:17
50:22
50:24
50:31
50:43
51:48
52:05
52:50
53:11
53:50
53:57
54:29
54:30
54:34
54:49
54:59
55:00
55:18
55:21
55:27
56:07
56:16
56:47
57:10
57:39
57:42
57:44
57:49
58:02
PLACE
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
NAME
Marvin Clark Garcia
Roger Wiebe
Shelley Rowan
Jodi McConnachie
Kristi Wilson
William Noseworthy
Brendan Berry
Jane Chandler
Miryha Retzlaff
Diane Woolridge
Stacey Lane
Naomi Christianson
Michaela Gray
Murray Davies
Lori Peters
Tim Morden
Tim Howell
Robin Hunter
Airdrie Poole
Britt Lawson
Jocelyn Bender
Patti Mack
Evelyn McGonigal
Donna Murphy
Rhonda Wilton
Trisha Hicks
Debra Bertrand
GENDER
M
M
F
F
F
M
M
F
F
F
F
F
F
M
F
M
M
F
F
F
F
F
F
F
F
F
F
TIME
58:03
58:13
58:41
58:52
58:53
59:42
1:01:25
1:01:25
1:01:41
1:01:52
1:02:08
1:03:16
1:05:36
1:05:37
1:06:15
1:06:57
1:07:51
1:08:33
1:08:34
1:10:17
1:10:52
1:10:52
1:18:55
1:25:20
1:25:21
1:31:09
1:31:14
Issue 4, 2011
Page 7
Commit to Get Fit 10k results
PLACE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
NAME
AGE GROUP
Adam-Cole Czuchmicki M2024
Andaselam Yussuf
M1519
Darcey Harder
M3539
Dayna Graham
F3034
John Lawler
M2024
David Lamoureux
M3034
Mike Riddell
M3034
Corye Larocque
M2024
Jonathan Stapinsky
M3539
Craig Desjarlais
M4044
Don Bevington
M4044
Troy Mawle
M4549
Pete Gagne
M5054
Michael McGovern
M5054
Beau Wilks
M2529
Andrea Paci
F4044
Ken White
M5559
Ed Kolodziej
M3539
David Lawler
M5559
Norbert Sousa
M5559
Erin Johnston
M2024
Chris Torrance
M4044
Murray Chimilar
M5559
Harold Just
M4044
Philip Veness
M6064
Brett Odaisky
M1519
Harvey Peltz
M5559
Neil Salmon
M3539
Frank Pammer
M4549
Jim Campbell
M5054
Wanda Works
F4044
Todd Brega
M4044
Randal Bodner
M5054
Zachary Branscombe
M2024
Howie Gilmore
M5054
Caitlin Pitzel
F1519
Bob Doolan
M6064
Lindsey Green
F2529
Alan Popowich
M5054
Heather Marks
F3539
Steve Lomas
M4044
Glen West
M4549
Kevin Glasier
M3539
Helene Strasser
F4044
Cathey Gornik
F4549
Jeff Vince
M6064
TIME
35:34
35:35
37:54
38:57
39:40
41:02
41:09
42:26
42:27
42:30
42:31
42:57
43:05
43:45
43:51
44:10
44:14
44:26
44:43
44:59
45:18
45:26
46:23
46:44
46:55
47:01
47:10
47:32
47:36
48:33
48:39
48:41
48:41
48:44
48:47
48:47
48:58
49:00
49:07
49:16
49:17
49:32
49:38
49:39
49:51
49:54
PLACE
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
NAME
AGE GROUP
Irena Farova
F4549
Dean Gaumont
M4549
Pamela Choy
F3034
Michelle Globush
F2024
Mark Stepinski
M3034
Felicia Michie
F3034
Kara Riddell
F3034
Harold Bagan
M6569
Michael Boyle
M3539
Nicola Odaisky
F0114
Jennifer Chwaracki
F2529
Lyndsey Carroll
F3034
Trevor Capka
M3539
Bonnie Odaisky
F4549
Leila Mostaco-Guidolin F2529
Christopher Rodie
M2024
Sheri Legault
F4044
Anne Barkman
F3539
Colette Jamieson
F5054
Antonio Habon
M5559
Stephanie Toews
F2024
Cindy Wenzoski
F4549
Patricia Caetano
F3539
Alvin Stargardter
M6064
Haifeng Zhao
M2529
Brian Bird
M3539
Kirsten Hooper
F1519
David Hooper
M5054
Jack Taylor
M1519
Gareth Taylor
M4549
Joyce Mackay
F4549
Keith Mariash
M4044
Louise Stuart
F4549
Laura Conrad
F0114
Mark Conrad
M5054
Laura Friesen
F4044
Albert Enns
M5054
Jill Wilson
F3539
Candace Kowalyk
F3034
Ed Toews
M5054
Karen Antonchuk
F3034
Wayne Kytaychuk
M5054
E. Jane Swintak
F5559
Sherri Pluta
F4044
Lolita McIvor
F3539
Navin Phuong
F2529
TIME
49:59
50:01
50:26
50:55
51:00
51:04
51:21
51:21
51:29
51:41
51:44
51:55
52:08
52:09
52:23
52:32
52:53
52:54
52:55
52:55
52:56
53:03
53:08
53:15
53:16
53:29
53:33
53:34
53:42
53:42
53:51
53:56
54:09
54:09
54:10
54:17
54:20
54:20
54:21
54:23
54:25
55:22
55:26
56:08
56:10
56:26
Issue 4, 2011
Page 8
Commit to Get Fit 10 results con’t….
PLACE
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
NAME
AGE GROUP
Magdalene Dziurko-Bodnik F3034
Jason Perez
M3034
David Crawford
M5559
Ako Fukushima-Dyal
F3034
Daniel Fukushima-Dyal M3034
Mark Pope
M4549
Georgine Cook
F6569
Tamara Miller
F3539
Gord Ptashnick
M6064
Marisa Jubinville
F4044
Jason Karos
M3034
Nicole Jeffers
F4044
Amber Monk
F2024
Doreen Perez
F3034
Kyle Gill
M3539
Lindsay Brodeur
F2529
Jake Reynante
M3034
Berlene Villanueva
F3539
Meghan Doyle
F2024
Jacqueline Ngai
F2529
Tyler Smith
M3034
Matthew Sysa
M1519
Mary Jane Naron
F2529
Daniel Corder
M2024
Melanie Vandal
F3034
Donnah Burgoyne
F3034
Darrin Muzyka
M4549
Akaelia Danielak
F1519
Helga Wheddon
F3539
Barry Wong
M2024
Jenna Molitowsky
F2529
Jackie Collins
F4549
Carolyn Hendrick
F4044
Karen Dufault
F4549
Shauna McGreger
F2529
Jim Glasier
M6569
Travis Cheater
M3539
Raymond Garrity M
70+
Lindsay McConnell
F2529
Tracy Gonzales
F2529
Meagan Martin
F3034
Krista Boese
F2529
TIME
56:36
56:52
56:54
57:31
57:32
57:34
57:36
57:38
57:38
57:45
57:58
58:07
58:07
58:12
58:14
58:24
58:37
58:39
58:40
58:46
58:59
59:00
59:07
59:19
59:31
59:31
59:44
59:46
1:00:00
1:00:38
1:01:02
1:01:12
1:01:16
1:01:17
1:01:26
1:01:34
1:01:45
1:02:31
1:02:33
1:02:44
1:03:45
1:03:48
PLACE
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
NAME
Amy Bryer
Haley Bouvette
Michelle Vandal
Chun Wei Dai
Mackenzie Corrigan
Brenlee Larence
Tara Fingas
Jamie Oakley
Anna Valdron
Brent Corrigan
Gary Davis
Erica Suderman
Scott Suderman
Alice Schroeder
Stacey Stepinski
Tracy Probetts
Rogelyn Galman
Kristine Klatt
Danielle Clifford
Jody Thomas
Timothy Thomas
Leanne Garland
Susan Kjartanson
Robert Steen
Terry Herak
Jody Zarn
Alexander Smith
Margaret Kubas
Charity Reeves
Randy Berg
Val Martin
Tom Au
Joanna Dlugosz
Laura Larkins
Sarah Jerlo
Robert Furedi
Brian Korchinski
Marcie Kizuik
Gilliam Crawford
Melissa Barroso
Wendy Escobar
Jack Dubnicoff
AGE GROUP
F2024
F1519
F3034
M3034
F1519
F3539
F1519
F1519
F4044
M5054
M6569
F2529
M2529
F5054
F3034
F4044
F3034
F3034
F3034
F4549
M4549
F3034
F3034
M5559
F5559
F4044
M0114
F4549
F3034
M4549
F5559
M6064
F3034
F3034
F2024
M3539
M4549
F2024
F2529
F3034
F3034
M70+
TIME
1:03:48
1:03:49
1:03:54
1:04:04
1:04:13
1:04:14
1:04:37
1:04:37
1:04:45
1:04:46
1:04:51
1:05:07
1:05:07
1:05:30
1:05:34
1:06:29
1:06:45
1:06:47
1:07:20
1:07:38
1:07:38
1:07:41
1:07:44
1:08:54
1:08:56
1:08:57
1:09:44
1:10:14
1:10:29
1:10:30
1:11:21
1:11:24
1:11:49
1:11:49
1:12:04
1:13:35
1:13:40
1:13:49
1:14:01
1:14:32
1:14:34
1:15:38
Issue 4, 2011
Page 9
Commit to Get Fit 10 results con’t….
PLACE
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
NAME
AGE GROUP
Anne Blanchard
F5054
Leslie Ventura
F2024
Darlene Larocque
F4549
Cassandra Spade
F1519
Darlene West
F4549
Kasha Ward
F2529
Maria Zorko Vigfusson F5559
Rebecca MacDonald
F3034
Dale Funk
F6064
Anthony Pope
M70+
Marcia Vogt
F3034
Elizabeth Tyndall
F6064
Mackenzie Fraser
M1519
Beverley Smadella
F5054
Cheryl Dann
F6064
David Corder
M5559
Naomi Corder
F2529
Sean Piche
M0114
Leo Piche
M0114
Dawn-Lee Piche
F4044
Tanya Chartrand
F3034
Lynnsey Reich
F2529
Karen Korchinski
F4549
Paula Moynihan
F4044
Linda Mozdzen
F5559
Julie Baird
F6064
Shelley Lips
F4549
Jay Ferens
M4549
Marlene Dudgeon
F5054
Rhea Vaags-Olafson
F3034
Sherri Ullett
F3539
Christina Zanella
F0114
Lisa Johnston
F4549
Fatumah Mbabaali
F5054
Maxine Geller
F5054
Raechelle Fraser
F5559
Carole Furedi
F3034
Tina Lambert
F3539
Stephanie Runtz
F2024
Lindsey Runtz
F5054
Sherrie Scarcello
F5054
Tom Scarcello
M5559
TIME
1:15:59
1:16:09
1:16:15
1:16:19
1:16:29
1:16:29
1:16:32
1:16:53
1:17:47
1:17:58
1:20:37
1:20:38
1:22:04
1:22:16
1:22:56
1:23:12
1:23:13
1:24:23
1:24:37
1:24:48
1:25:06
1:25:57
1:25:57
1:26:24
1:26:24
1:26:46
1:27:40
1:27:42
1:28:16
1:29:04
1:29:56
1:30:15
1:30:55
1:30:59
1:31:43
1:31:44
1:32:49
1:33:28
1:35:51
1:35:51
1:36:06
1:36:06
PLACE
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
NAME
Charlene Coughlan
Lydia Deans
Marion Bilecky
Kari Chornenki
Arleen Stevenson
Nancy Zanella
Angie Spranger
Susan Chestley
Annette Pratt
Linda Abraham
Anita Pelech
April Triev
Ly Leng
Jessica Sousa
Mark Sousa
AGE GROUP
F5559
F6064
F5054
F4044
F3034
F4044
F4044
F5559
F5054
F5054
F4549
F4549
F4549
F2024
M2024
TIME
1:37:21
1:39:08
1:39:09
1:40:17
1:40:18
1:44:46
1:44:47
1:45:22
1:45:22
1:46:16
1:46:17
1:46:37
1:46:54
1:55:12
1:55:12
Issue 4, 2011
Page 10
Run the 5ive 5k results
Place
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
Name
Peter Siamandas
Jamie Edgington
Braiden Watling
Eric Switer
Brendan Thompson
Matthew Sieben
Kelly Rock
Scott Angus
Joel Refvik
Ryan Yarchuk
Anne Loewen
Leah Brezinski
Brad Refvik
Jill Stevens
Binudith Warnakulasooriya
Nate Ferguson
Sam Ferguson
Cheryl Ferguson
Darryl Ferguson
Laura Harlos
Melissa Davies
Wesley Johnson
Matthew Demeke
Emily McDougall
Kelci French
Jody Nachtigall
Kevin Crook
Brendan Curran-Johnson
Kevin Kristjanson
Jack Alblas
Nadine Alblas
Shaan Hanite
Debbie Doncette
Emily Birley
Tracy Gonzales
Shannon Little
Miguel Berube
Joan Macdonald
Heidi Ugrin
Connor Piasecki
Kristin Schiach
Jaclyn Hopper
Bryan Vermeylen
Annaka Vermeylen
Andrew Stalker
Dana Sirrell
Time
20:40.9
21:32.6
22:39.0
22:45.5
23:43.8
24:00.9
24:07.8
24:16.8
24:21.4
24:21.6
24:28.0
24:30.0
24:39.5
25:55.9
26:07.0
26:26.5
26:27.0
26:27.6
26:28.1
26:35.5
26:59.9
27:41.1
27:41.6
27:51.4
28:02.0
28:09.4
28:15.9
28:16.3
28:25.3
28:26.9
29:00.1
29:15.5
29:25.5
30:07.5
30:15.1
30:24.5
30:28.1
30:42.9
30:48.1
31:01.0
31:03.6
32:23.9
32:57.0
32:57.5
32:59.6
33.16.5
Place
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
Name
Kathleen Murphy
Eric Seniuk
Cathy Crook
Jennifer Crook
Lesley Girling
Encarnacion Abeth
Rachelle Bauer
Ning Gong
Jennifer Piasecki
Kenzie Piasecki
Lynn Power
Dave Burke
Mary Buchanan
Judy Funk
Krista Vandewaeter
Ingrid Hougen
Stephen Doug
Kerri Irvin-Ross
Sasha Pedneault
Courtney Burke
Sean Klassen
Sharon Klassen
Rebecca Klassen
Patrick Klassen
Time
34.15.8
35:18.8
36:47.1
36:47.6
37:17.1
37:52.1
37:52.8
38:01
38:35.8
39:41.5
40:09.3
40:09.8
42:09.8
42:10.1
44:17.0
51:41.6
52:47.6
52:48.1
55:29.3
55:29.6
55:56.3
55:59.3
55:59.8
57:17.5
See Ray’s picture on page 32
Issue 4, 2011
Page 11
Walmart Walk for Miracles pictures
Walmart District Managers and Walmart & McDonald’s staff
Warming up before the walk
Mr. Smiley from Walmart
Manitoba’s Champion Child Ethan cuts the ribbon to start the walk
Children’s entertainer Damien Lussier
The band Two Dollar Pistol
Issue 4, 2011
Page 12
Air Force Run pictures
Half Marathon start
MRA Board members, Dorothy McColl & Executive Director, Leni
MRA member Kelly Massey (right)
MRA member Mark Conrad
Lyndsey Carroll and sisters Tricia Yerex & Regan Windsor Sotheran
Past MRA president Irena Farova & 10k winner Andrea Paci
Issue 4, 2011
Page 13
Marathon Man….by Carlie Oreskovich, Oakville Beaver Newspaper
(printed with permission from the Sports Editor, Jon Kuiperij)
S
ince he ran his first marathon in 1980, Thomas
Podruchny has put more than 3,932.9 miles
(6,329.25 kilometres) - the distance from Halifax to Vancouver
- behind him.
All those miles will lead him to a significant milestone when he
runs his 150th marathon in San Francisco on July 29.
The fact that Podruchny is now 74 years old becomes more of
a significant factor, but not to him. Certainly his times have
more than doubled since he was 30 years younger, but what the
average grinder will consider amazing, is that he finishes each
race he enters, he doesn't stiffen up or go through the agonies
that visit most runners post run, and he's back running the next
day.
"I can drive eight to twelve hours home after a marathon," he
says proudly. "I don't stiffen that badly. It only takes a few
minutes to loosen up again."
Podruchny came to Oakville from Selkirk, Manitoba in 2008 to
be closer to his two daughters. He has played competitive
sports all his life and there was something to keep this kid busy,
whether football or basketball or hockey, which he played until
he was 42 when he gave up at the urging of his wife, Sonia.
"When my wife said, instead of coming home all bruised up late
in the morning, maybe I could consider switching to another
sport."
He was a good runner, noted for stealing bases in baseball. "I
always had speed. So switching to running was easy for me."
He began seriously training in 1979 and ran his first marathon a
few weeks later. That first effort was less than a stellar one. He
gave up after 18 miles. His family thought he had died en route
when he didn't show up at the finish line. He didn't know then
that he could have walked to the end.
Nevertheless he was bitten by the challenge, and beginning in
1980 he competed in one marathon per year, then upped that
to two, then progressing serially. Last year, at 73, he ran 16 marathons.
In his first marathon he had a time of three hours, 47 minutes
and five seconds. His rate eventually dropped to 3:27 which
made him eligible for the signature marathons.
For the last three years his pace has waned. However, as he ages
there are fewer and fewer entrants in his age category, sometimes
as few as three or four.
Podruchny notes that as you get older the fluid motion of the
runner may be affected. A lot of mechanical dynamics are involved, as well as maintaining a good flow of oxygen to the muscles. He notes he has not had any serious injuries that might come
back to haunt him. " My joints are in good shape. I have no arthritics. I'm still strong," he says.
One thing is without question, no matter what your pace, it takes
everything you have in you to finish. Since his first bad start, he
has finished every marathon. "I have an amazing body," he says,
"that comes through when it gets really tough."
His training regimen is fairly basic and he uses simple equipment.
The only thing he doesn't skimp on is running shoes. The shoes,
costing anywhere from $100 to $200 a pair, are as important to
him as winged heels were to Mercury. At first he tried just about
every brand name and settled on New Balance. He rates and records his shoes by comfort, shock absorption, stability and motion
control. When a particular shoe he favoured was being phased
out, the '1223', he went on-line and bought up every pair he could
get his hands on. He ended up with 40 pairs.
Podruchny doesn't wear the same pair every day, though, because
the rubber compresses after a certain distance and needs time to
expand. He records the distance run on each shoe, retiring the
pair after about 200 miles, cleaning them up and giving them to
friends.
Training for Podruchny is not so much engineered as it is a ritual,
maintaining the same schedule from the beginning. He runs for
one hour every day followed by one hour of working out. His
workout involves stretching out a two wire cable for about 10
minutes, manipulating a stiff tension bar for another 10 and
squeezing on two hardened silicon caulking tubes to develop one
of those grips that immediately brings you to attention.
As well he does a lot of abdominal exercises. Lying on his back he
does leg lifts, then pushes his heels down raising his hips and sit
up crunches. Flipping around he does a whole series of exercises
on his stomach, including 'sphinx' half pushups without lifting
the lower part of the body off the floor. He is careful not to
stretch so hard as to strain his back.
On his one-hour runs, he covers about four miles (6.4 km) along
the Lakeshore up to Appleby College and back to his home in
Bronte, greeting everyone he meets on his route.
Continued on page 15
Issue 4, 2011
Page 14
Why I Recommend Supplements... by Dr. Christopher Notley
Key Points:
1. Processed foods deplete the
food of its vital nutrients and
phyto-nutrients
2. Whole foods are better than
supplements (but you might not
be getting enough)
3. Fewer nutrients in the soil
means less nutrients in the food
which means fewer nutrients consumed.
4. Recommend daily intake (RDI) is a minimum not an optimal
level for optimal health.
I read a web article (March 2009) that indicated that the following categories of people may need to take supplements:
•
Those who eat less than 1,600 calories per day
•
Adults and children whose diet excludes whole food
groups
•
Women who are pregnant or lactating
•
Those who suffer from a digestive illness that interferes
with normal digestion of food, suffer from a chronic illness
or have suffered a major injury
•
Those who have a decreased appetite, especially aging
adults
• Adults who are too busy to eat well all the time
Are you one of these?
For the majority of the population the answer is likely yes. All
of these categories include people who don’t consume enough
food, don’t consume adequate amounts of the right foods or
can’t absorb nutrients properly. I have highlighted the two categories, which I feel, most readers are in. We are in a society that
is fast paced therefore it is “easier” to grab something and eat it
than to take the time to cook up a meal. Most of these “easier”
foods are likely processed. This means we are less likely to be
eating whole foods and less likely to be eating well.
The key to a healthy diet is consuming adequate amounts of
whole foods. Whole foods are exceptionally important for our
health because they contain the micronutrients and phyto-
nutrients that our body needs. To achieve optimal health we must
first put the effort in to consuming whole foods. But is this
enough or is it possible? It may not be.
The problem with eating whole foods is that the food that we
consume now does not contain the same amounts of phytonutrients and micronutrients than when our parents consumed
the same foods. Poor management of our soil has led to soil that
has been depleted of its important nutrients. Our whole foods
suffer because of this. Fewer nutrients in the soil means less nutrients in the food which means fewer nutrients consumed. Despite
doing our best to eat whole foods our body is still loosing
out. Supplementation may be the answer.
Most of the foods we consume today have been processed. The
problem with processed foods is that they often eliminate or reduce the amount of healthy micronutrients and phyto-nutrients in
the food. Therefore, the healthy apple that we could have eaten
now has less of the good stuff when we drink it as juice or eat it
as apple sauce. In addition, sugar and preservatives are often added to these processed foods which may also impact our body negatively.
Some may say that even though we get less vitamins and minerals
in our food we are still able to consume enough to meet our RDI
(recommended daily intake). Yes this may actually be true, but
these are only minimums that are required to prevent conditions
like scurvy. The important question to ask is, “Are we consuming
optimal amounts?” Optimal amounts are amounts that research
has shown to have health benefits. For example, 40 international
units of vitamin E per day will help us meet the RDI, but it won’t
help achieve the antioxidant protection that it would provide if it
was consumed at ten times that amount (as dictated by research). So our body works better if it achieves optimal amounts
versus “just enough” amounts.
We must also be concerned with our finances. How many fruits
and vegetables do we need to consume to achieve optimal levels?
How much does this cost? Does the cost of doing this and the
resulting health benefits outweigh the cost of purchasing a
monthly supplement? That is a question you should answer for
yourself. Take the time to do the math. If you feel you can consume all your nutrients in what you eat, then supplementation is
not for you. If you feel you can not consume enough to achieve
optimal amounts then supplementation is going to be a benefit
for you.
In conclusion, the reason I choose to supplement is because I feel
that I live a busy life where I cannot eat well all of the time. Taking supplements gives me an increased sense of security knowing
that my daily requirements are met; therefore, what I consume in
whole foods will be helping me achieve optimal levels for optimal
health.
Issue 4, 2011
Supplements con’t….
Page 15
Bronze medalist Gordon Flett
For those choosing a High Potency Multi-Vitamin and Minerals,
check to make sure they contain at least the following amounts:
Vitamin C – 1,000 mg
Vitamin E – 200-300 IU
Beta-carotene – 10,000 – 20,000 IU
Selenium – 100 – 200 mcg,
Lycopene – 5 – 10 mg
Lutein – 5 – 10 mg
Vitamin B-50 complex
Calcium – 500 mg
Vitamin D – 400 IU
Magnesium – 250 mg
Zinc – 15 mg
* Vitamin and Mineral amounts provided by Adeeva.com. OTR
Marathon Man continued from page 13
His diet is as simple as his exercising. Podruchny follows some
basic food guide recommendations, using multigrain breads, eating a lot of fish, some cheeses and very little red meat. His proteins consist of nuts, beans, and he will occasionally go for a fast
food burger. He never takes an alcoholic drink, only one cup of
coffee a day with a spoonful of honey, stays away from sugar, has
a glass of soy milk in the morning, a banana every day and a cross
section of fruits. His weight, which has remained the same since
he was 22, ranges from 188 to 190 pounds. He's lean, with very
little to no fat, has a pulse rate of 38 to 44 at rest and blood pressure, a youthful 120/80.
The day of any race he is up for hours before the start, getting up
at about 3 a.m. He does some stretching and eats about three
hours before the race. He considers this time his waking up period. Just before the race he will run for about eight minutes as a
warm up, to loosen up and increase his heart rate.
You might have recognized him on the Lakeshore or in a local
marathon without knowing, for he is a great cutup. He likes to
interact with the people along the route. He doesn't talk with his
cohorts in the race, but he likes to chat, 'performing' for the sidelines, trying to sell his number, offering to give away his medal,
asking for a heart, lung or legs transplant.
During the hours of the marathon he says there are highs and
lows. If he feels he is running out of steam he breaks into a quick
walk, but generally feels good right through to the finish line. He
doesn't feel the hormone 'high' or 'hit the wall' that many runners
experience, but he definitely has a mission - to get to the finish
line.
M
RA member Gordon Flett, formerly of Winnipeg, up on
stage proudly wearing his Manitoba Runners' Association jacket after receiving the bronze medal for his age group (50-54) in
the 8K race at the Vancouver Marathon on May 1st.
Gordon finished 26th overall out of 920 finishers, 3 of 38 in his
age group, with a time of 32:34.
Gordon said, “That's one shiny, heavy medal. With it and the
way John Stanton treated me I felt like I'd won an Olympic
bronze!”
Congratulations Gordon! OTR
"You race as best as you can. Pushing yourself. The time is an
important aspect, as you try to maintain or beat former times.
You know the time is recorded and you want to make it the best
for that day."
As well as his detailed daily exercises, shoe and marathon result
records, he has binders of photographs and write ups and a
large and heavy collection of Olympic sized medals, pounds and
pounds of them.
His runs have taken him across Canada and the United States,
eight European countries and Tasmania. His 150th will be in
San Francisco on July 29th and he will end the year with a run
in Philadelphia. He plans to run as long as he can and expects,
as well as hopes, that he will still be running in his 90s. He goes
by the philosophy that you don't retire until you expire.
"I'd be happy to die running," he says. "It's in your blood so to
speak." OTR
Issue 4,
3, 2011
2008
Page 16
In the Kitchen
Fruited Basmati Pilaf
Aromatic basmati rice simmers in mango nectar for an especially fragrant pilaf. The dish is pretty to look at too—it’s dotted with dried apricots, currants and
bright orange lentils. Look for orange lentils in Indian markets; if you can’t find them, use familiar brown, yellow or green variety.
Directions:
Preparation time: 20 minutes; Cooking time: about 35 minutes
1 cup (200 g) orange lentils
2 teaspoons butter or margarine
1 cup (185 g) basmati or long-grain white rice
4 1/4 cups (1 litre) vegetable broth
1 can (about 12 oz./360 ml) mango or apricot nectar
1/8 teaspoon ground coriander
1/4 cup (35 g) coarsely chopped dried apricots
4 large mangos (about 3 lbs/1.35 kg total)
3 tablespoons (45 ml) lime juice
1/2 cup (75 g) dried currants or raisins
1/3 cup (35 g) thinly sliced green onion tops
3/4 cup (108 g) coarsely chopped salted roasted macadamia nuts or
peanuts
Lime wedges or slices
Per serving:
1. Sort through lentils, discarding any debris. Rinse and drain lentils; then set aside.
2. Melt butter in a 4 to 5 quart (3.8 to 5 litre) pan over medium
heat. Add rice and cook, stirring often, until opaque (about 3
minutes). Add broth, mango nectar and coriander. Increase heat to
medium-high and bring mixture just to a boil. Stir in lentils and
apricots; then reduce heat, cover and simmer until liquid has been
absorbed and both rice and lentils are tender to bite (about 25
minutes). If any cooking liquid remains, drain and discard it.
3. While rice mixture is simmering, peel mangoes and slice fruit
from pits into a large bowl. Add lime juice and mix gently to coat.
Arrange mangoes decoratively around edge of a rimmed platter;
cover and set aside.
4. Remove rice mixture from heat; stir in currants and onions.
Spoon pilaf into centre of platter; sprinkle macadamia nuts over
mangoes and pilaf. Garnish with lime wedges. Makes 6 servings.
Calories: 519 (25% calories from fat)
Total fat: 16 g
Saturated fat: 3 g
Cholesterol: 3 mg Sodium: 745 mg
Carbohydrates: 91 g
Fibre: 6 g
Protein: 14 g
Calcium: 63 mg
Iron: 4 mg
Issue 4, 2011
Page 17
Member Profile….by
I
t was when I worked as a fitness centre attendant during college in Thunder Bay (1977)
and had not participated in sports in any serious fashion that I
got interested in running. I worked weekends, taking in membership cards and
handing out towels. These old guys would
come in after a 10 mile run on cold winter
mornings. They were always so happy. If
these old guys could run, maybe I could as
well.
My first real race was a 10 miler in 1978. I
was hooked. After this race, the old guys
were training for an October marathon in
Minneapolis. I ran Minneapolis and qualified for Boston. I registered for Boston for
the next year, was accepted, and received
the race bib and t-shirt in the mail. Being a
student, money was tight and I never made
it to Boston.
When I moved to Vancouver in 1980, I
started to run with runners my own age that
I met at a YMCA marathon training clinic. I
eventually ran Vancouver in 1984, in a time
of 2hr39min59sec, still my PB.
Shortly after this race I returned to Thunder
Bay to obtain an engineering degree. Studying replaced running. After a few years, the
running stopped altogether. When I would
go out of town for business, I always
seemed to buy a new pair of shoes and the
running would last for a few weeks. During this time, Margot
and I married and had three children Malcolm, Matti and Lissi.
(now 23, 20 and 14). Chauffeuring replaced the studying.
David Ranta
In October 2008, (after our move to Winnipeg) I was in Vancouver on business and went into the Running Room by Stanley
Park and bought a complete running outfit, shoes, shorts, socks,
pants, shirt, and jacket. I was a bit more
serious this time buying more than shoes. I
returned from that trip and sure enough,
three weeks later the running stopped. Later on that winter, I was talking with my son
Malcolm about his volunteer work at a cardiac care unit in Thunder Bay. He stated
that all his clients knew better. They should
have led a healthier lifestyle. It was that day
that the Running Room emailed me about a
10km clinic starting that evening in Winnipeg. I signed up for the clinic. That was in
2009 and I haven’t stopped running since.
I now say that I’m in my second running
career, after retiring for 20 years. I had
unfinished business coming back, qualify
for Boston, and then run Boston. I qualified for Boston this May by running Fargo
in a time of 3h11m16s. I will run Boston in
April 2012. My entourage will include, my
wife Margot, marathon spectator extraordinaire, and newly minted super spectators,
Malcolm, Matti and Lissi.
I have started a blog about my training for
Boston at www.threeblueshoes.com .
When not running, or talking or writing
about running, I enjoy time at Lake Manitoba where we are currently building a cottage and enjoying family
time. OTR
Issue 4, 2011
Page 18
Deals And Discounts
The following Winnipeg businesses are generously giving MRA
members a discount. Please present your membership card at
the time of purchase. We hope that you will support these discount sponsors and if you know of any other businesses who
would be willing to join our discount sponsors please let me
know.
Stride Ahead Sports
Grant Park Mall, 152 - 1120 Grant Ave.
Tel: 477-4975; E-mail: stride@mts.net
10% off all regular priced merchandise including running
shoes.
Tall Grass Prairie Bread
859 Westminster Ave. Tel: 783-5097
The Forks Market Tel: 957-5097
15% off all Baked Goods.
Popeye’s Supplements - 130 - 666 St. James St. - 784-7480;
930B Nairn Ave. - 784-7484; 170 – 1600 Kenaston Blvd - 7744454; 1126 - 18th St., Brandon - 204-729-8666
Pierre’s Auto Service
1544 Pembina Hwy.
Phone: 275-5681
10% Discount on all parts
Gelley Chiropractic Office &
Downtown Chiropractic Centre
Dr. Christopher Notley
12-845 Dakota Street
Winnipeg, MB R2M 5M3, Canada
(204) 254-0130
and 401-171 Donald Street
Winnipeg, MB R3C 1M4, Canada
(204) 943-0751
10% off services: Chiropractic, Athletic Therapy
(www.athletictherapy.org or www.mata.mb.ca ), strength and
conditioning counseling and ART (www.activerelease.com)
Olympia Cycle
1813 Portage Ave. Phone: 888-4586
Website: www.olympiacycle.com
5% off bicycles, 10% off bicycle trailers, 20% off all other regular priced merchandise.
World of Water
10% off all products & services at any World of Water location.
www.worldofwater.ca
Donna Sarna Physiotherapy and Rehabilitation
102-897 Corydon Ave; Phone: 452-2608
10% discount on any service, which includes massage therapy,
athletic therapy, pilates classes, zumba classes, and physiotherapy
The MRA appreciates all of their Discount Sponsors and we encourage our members to support them. If you have a business and would like to offer MRA
members a discount please contact Leni at 477-5185 or e-mail the MRA office at: office@mraweb.ca.
A special thank you to Georgine Cook, a bronze sponsor of the MRA
for generously donating baskets of Mary Kay products for all of our events
to be used as random draw prizes
If when doing your spring cleaning you have any baskets you’d like to recycle,
please give Georgine a call at: 488-8732.
Georgine uses a lot of baskets and would appreciate any you no longer need!
Issue 4, 2011
Page 19
The Manitoba Runners’ Association would like to thank World of Water for generously donating pure,
fresh water for our races.
Discover why more Manitoba families are
choosing Dewdrop™ Water from World of Water™,
over any other brand!
Since 1976, World of Water has been the exclusive
producer of their Dewdrop brand bottled water, and during
that time, the product has remained unchanged. The unmatched purity of Dewdrop water makes it perfect for carrying out essential duties in the human body, and that simply
cannot be improved upon. Water is used to assist with many
functions in the body including hydration, digestion, and removal of wastes, and pure water can perform these functions
much better than water that contains impurities. In short, the
more pure the water, the better it can serve the body.
Dewdrop is known as the ‘purest water possible’ as
it is 250 times more pure than water from your tap, and up to
1000 times more pure than spring water or other waters
which contain impurities. Dewdrop water is consistently produced at all 16 World of Water locations, using a proprietary
purification process which includes softening, filtration, distillation, and ozone disinfection.
Many competitors that cannot compete with the
purity of Dewdrop have tried to gain a foothold in the market
by resorting to erroneous claims about water pH and essential minerals that are contained in water. However, experts
such as Harvard educated and world-renowned physician Dr.
Andrew Weil agree that there is no basis for such claims. Dr.
Weil who routinely appears on Oprah, Larry King Live and
the Today Show, and who has authored five #1 New York
Times Best sellers on health and wellness, is an outspoken
proponent of distilled water. When asked about the pH of
distilled water, Weil responds, “As far as acidity goes, distilled water is close to a neutral pH and has no effect on the
body's acid/base balance. Distilled water is the purest form
of water. It’s also the kind of water I drink.” With respect to
minerals in water Weil continues, “While it's true that distillation removes minerals
as it eliminates various other contaminants from water, we
don't know that the human body can readily absorb minerals
from water. We get our minerals from food, not water”. Other
experts, such as Dr. Charles Mayo of the Mayo Clinic, agree
with Weil that the inorganic minerals (aka ‘dissolved rock’) in
water cannot be used by the body, and that these minerals
can actually harm the body over time.
For more than 33 years, Dewdrop has been the
water of choice for active, health conscious consumers. In
2010, Dewdrop has again been chosen as the exclusive water for the 2010 Manitoba Marathon, ensuring that all runners
receive the purest water possible for peak athletic performance.
Visit www.worldofwater.ca to find the location
nearest you.
Present This Ad at Any World of Water Location and Receive 2
Bags of Dewdrop Ice™, ‘The Purest Ice Possible’ For Only $5.00
Issue 4, 2011
Page 20
Air Force Run Half Marathon results
Place
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
50
51
52
53
54
55
56
57
Name
Justin Goulding
Christopher James
Rick Lecuyer
Robert Antell
Carl Potts
Eric Martinat
Patrick Shaver
Mary Stewart
Martial Hebert
Patrick McDonald
David Lamoureux
Khalid Ahmad
Don Bevington
Blayze Perreault
Troy Mawle
Phil Bruno
Jack Waterman
Peter Shirley
Cameron Krisko
Don Regehr
Jeff Long
Ami(amleset Samuel
Bruce Waterman
John Wiebe
Danielle McCaughan
Tom Elskamp
James Gray
Angela Bakos-Shier
Nathan Watson
Curtis Nichol
Ken White
Scott Greenough
Brad Whitson
Richard Foster
Hash Pereira
Tim McCarthy
Majid Benjelloun
Vince Palace
Matthias Goebel
Ron Rusk
Keagan Abbie
Jared Reimer
Shawn Helmerson
Dean Gurney
Hal Wallbridge
Murvin Abas
Donald Stewart
Gutierrez Hernan
Danielle Henry
Wade Taylor
Terry Anniuk
Jill Baczynsky
Randy Cameron
Shea Stratton
Christian Robins
Neil Salmon
Gender
M
M
M
M
M
M
M
F
M
M
M
M
M
M
M
M
M
M
M
M
M
F
M
M
M
M
M
F
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
F
M
M
F
M
M
M
M
Time
1:22:03
1:24:19
1:29:31
1:30:22
1:31:34
1:33:16
1:33:23
1:33:29
1:33:36
1:33:49
1:34:03
1:34:04
1:34:14
1:34:38
1:34:39
1:34:45
1:35:00
1:35:02
1:35:40
1:35:49
1:35:59
1:36:05
1:36:05
1:36:18
1:36:21
1:37:03
1:37:10
1:37:51
1:38:08
1:38:17
1:38:20
1:38:29
1:38:51
1:39:37
1:40:04
1:41:03
1:41:14
1:41:44
1:41:55
1:41:58
1:42:05
1:43:01
1:43:30
1:43:31
1:43:58
1:44:00
1:44:23
1:44:50
1:44:56
1:45:00
1:45:09
1:45:12
1:45:15
1:45:23
1:45:26
1:45:37
Place
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
115
116
117
Name
Thomas Isenor
Lisa Kappel
Joe Burns
William Reimer
Andrew Swan
William Earle
Cathey Gornik
Jeff Vince
Michael Scarcella
Craig Lawrence
Rod Chongva
Darrell Corbett
Bob Doolan
Michele Broadhurst
Rochelle Reynolds
Bruce Allenby
Matthew Barabash
Joanna Dlugosz
Guillaume Paquet
Irena Farova
Bruce Thompson
Anna Moyer
Nathan Sutherland
Brian Haley
Leigh Joiner
John Gray
Brian Norwick
Rick Ransom
Linda Kerr
Kara Dennis
Des Kappel
John Cuddy
Andrew Crawford
Robert Jankovic
Brian Klos
Johnny Bestland
Paul Keeping
Heather Ewing
Stefanie Krochak
Amy Campbell
Brad Arsenault
Brian Scott
Imai Takehide
Leslie Paulet
Andrew Hotrum
Nathan Kachur
Kevin Laliberte
Sherri Pockett
Greg Joss
Alan Li
Brad Havixbeck
Andrew Han
Brooke Petersmeyer
Sophie Lavoie
Louise Stuart
Bruce Pelletier
Gender
M
F
M
M
M
M
F
M
M
M
M
M
M
F
F
M
M
F
M
F
M
F
M
M
M
M
M
M
F
F
M
M
M
M
M
M
M
F
F
F
M
M
M
F
M
M
M
F
M
M
M
M
F
F
F
M
Time
1:45:42
1:46:46
1:46:49
1:46:51
1:47:07
1:47:15
1:47:17
1:47:58
1:48:18
1:48:44
1:48:47
1:48:51
1:48:52
1:49:19
1:49:38
1:49:51
1:50:27
1:50:29
1:50:29
1:50:36
1:51:16
1:51:41
1:53:05
1:53:13
1:53:27
1:53:36
1:53:40
1:54:17
1:54:29
1:55:01
1:55:22
1:55:25
1:55:36
1:55:53
1:55:53
1:56:16
1:56:17
1:56:17
1:56:46
1:56:53
1:57:24
1:57:44
1:58:03
1:58:09
1:58:14
1:58:17
1:58:33
1:58:44
1:58:59
1:59:05
1:59:16
1:59:20
1:59:21
1:59:52
2:00:03
2:00:04
Issue 4, 2011
Page 21
Air Force Run Half Marathon results con’t….
Place
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
Name
Phil Sheegl
Wayne Kytaychuk
Leeona Bond
Allan Tomalty
Maurey Bedard
Tannis Bertoncini
Louis Martel
Jonathan Rances
Jimmy Penner
Art Stannard
Craig White
Laura Shumilak
Doug Sadler
Laura Friesen
Sheila Wiebe
Bradley Hogan
Kristine Thompson
Kyle Melia
Elvira Kowalchuk
Rod Reinke
Martin Paddison
Joel Omichinski
Alexander Drofa
Cathy Gooch
Adam Praznik
Elizabeth Dillon
Anke Berndt
Kristen Bishop
Michelle Annandale
Artur Pich
Carly Marquardson
Jessica Byblow
Jason Guy
John Guy
Karen Babaian
Gisele Oberton
Colleen Snyder
Sherri Rogers
Terri Schwartz
Tina Choy
Dave McKinlay
Bryan Malo
Christy Hemmerling
Josie Bisson
Nicole Nicol
Joyce Mackay
Christine Gibbings
Lisa Goertzen
Michele Polinuk
Michael Farrell
Ada Letinsky
Cathy Bekolay
Terese Schroeder
Kelley Massey
Becky Hryniuk
Gender
M
M
F
M
M
F
M
M
M
M
M
F
M
F
F
M
F
M
F
M
M
M
M
F
M
F
F
F
F
M
F
F
M
M
F
F
F
F
F
F
M
M
F
F
F
F
F
F
F
M
F
F
F
F
F
Time
2:00:25
2:00:25
2:00:30
2:00:33
2:01:08
2:01:11
2:01:12
2:01:30
2:01:50
2:01:58
2:02:19
2:02:32
2:02:35
2:03:00
2:03:37
2:03:39
2:03:57
2:04:03
2:04:15
2:05:15
2:05:15
2:05:21
2:05:34
2:05:41
2:05:47
2:05:49
2:06:21
2:06:21
2:06:38
2:06:38
2:07:04
2:07:06
2:07:13
2:07:14
2:07:22
2:07:54
2:08:53
2:08:55
2:08:57
2:09:37
2:09:53
2:09:59
2:10:36
2:10:43
2:11:01
2:11:02
2:11:03
2:11:13
2:11:45
2:11:53
2:12:12
2:13:42
2:13:49
2:13:54
2:13:55
Place
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
Name
I Griffin
Brenda Richer
Darrell Rostek
Hamish Seggie
Jennifer Kachurowski
Denise Long
Toni Hanson
Brad Micholson
Philip Grandmont
Bryan Stadnyk
Erin Neill
Cory Cameron
Gord Froehlich
Scott Williams
Diana Mae Boychuk
Jeff Werntz
Wendy Singleton
Geordie Meek
Gary Davis
Cyril Borthistle
Tara Schmitt
Dena Aplin
Anna Marie Kowalski
Mary Myhre
Warren Banks
Gloria Acosta
Linda Klaric
Tracy Waugh-Smith
Jennifer McConnell
Pat Button
Chris Downey
Toby Prigione
Roger Au
Sam Posnick
Tracy Gonzales
Richard Schroeder
Cathy Hurd
Sergio Fanella
Melanie Saint-Hilaire
John Naugler
Lisa Leblanc
Rhonda Creed
Jeffrey Sych
Linda McKeen
Diana Debreuil
David Locke
Rachel Rickard
Lorne Klassen
Dale Funk
Darlene Larocque
Coral Blore Wiebe
Gerry Kerr
Lynne Samuel
Christine Singh
Gender
F
F
M
M
F
F
F
M
M
M
F
M
M
M
F
M
F
M
M
M
F
F
F
F
M
F
F
F
F
F
M
F
M
F
F
M
F
M
F
M
F
F
M
F
F
M
F
F
F
F
F
F
F
F
Time
2:14:01
2:14:50
2:14:56
2:14:57
2:15:15
2:15:35
2:16:04
2:18:28
2:18:30
2:18:39
2:18:59
2:20:40
2:22:05
2:22:30
2:22:33
2:22:52
2:23:01
2:23:05
2:23:47
2:24:11
2:24:17
2:24:42
2:24:53
2:25:12
2:25:13
2:25:26
2:25:30
2:26:03
2:26:12
2:28:38
2:30:22
2:30:22
2:30:38
2:32:03
2:32:05
2:32:26
2:33:04
2:36:08
2:36:08
2:38:44
2:41:53
2:42:11
2:42:11
2:46:11
2:49:22
2:50:36
2:53:45
3:03:02
3:12:14
3:12:14
3:12:21
3:12:23
3:14:31
3:17:14
Issue 4, 2011
Page 22
Air Force Run 10k results
Place
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
Name
Gender
Desire Budigoma
M
Jeff Knight
M
Patrick Wheeler
M
Kyle McCoy
M
James Doyle
M
Denley Thiessen
M
Orlando Thiessen
M
Matthew Millar
M
Jean Jubinville
M
Anil Sukhan
M
Scott Sugimoto
M
Andrea Paci
F
Olivier Ndicunguye
M
Lance Browne
M
Brad Olbort
M
Kyron Gibson
M
Corye Larocque
M
Daniel Noonan
M
Bogdan Uminski
M
Ferdi Van Dongen
M
Jaymi Derrett
F
Ray McCoy
M
Bradley Sheppard
M
Keith Addison
M
Dianne Pettitt
F
Donnovan Hale
M
Chris Exley
M
Kevin Wolk
M
Jon Stevens
M
Andrew Helmerson
M
Darren Rebillard
M
Stacey Kangas
F
Stephen Terichow Parrott M
Eric Durand
M
Dean Price
M
Amanda Shuster
F
Ken Kohut
M
Jeff Barth
M
Michael Lovatt
M
Candace Carrothers
F
Corinne Hunt
F
Felicia Michie
F
Brandi Sheppard
F
David Armishaw
M
Corey Smith
M
Diana McMillan
F
David Shuster
M
Gary Sutherland
M
Joseph Hardy
M
Leila Mostaco-Guidolin
F
Andrea Bowman
F
Frank Enjalbert
M
Lyndsey Carroll
F
Trent Percy
M
Sandy Sethi
M
Jon Vince
M
Maria Donahue
F
Gerard Poitras
M
Eliott Einarson
M
Roy Cole
M
Keith Paterson
M
Pieraugusti Chene
M
Christopher Hamilton
M
Time
37:47
39:29
41:15
42:03
42:10
42:42
42:42
42:58
43:02
43:04
43:47
43:48
43:52
43:52
44:11
45:08
45:13
45:40
45:58
46:08
46:24
46:41
46:42
47:04
47:20
47:26
47:30
47:58
48:00
48:02
48:16
48:16
48:27
48:29
49:15
49:20
49:20
49:25
49:28
49:28
49:31
49:33
49:33
49:36
49:47
49:53
50:06
50:08
50:19
50:31
50:37
50:40
50:43
50:44
50:46
50:46
50:53
50:58
51:00
51:12
51:18
51:35
51:36
Place
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
Name
Gender
Colin Craddock
M
Jason Stefanson
M
Liza Holdorf
F
Shaun Delamere
M
Curtis Rebizant
M
Tricia Yerex
F
Bill Anderson
M
Rachele Letkenan
F
Cindy Wenzoski
F
Roland Sinclair
M
Greg Boychuk
M
Kimberly Lee
F
Trevor Exley
M
Regan Windsor Sotheran
F
Scott Hanslip
M
Spencer Brason
M
Brent Hanson
M
Mike McKenzie
M
Jennifer Tackley
F
William Hussey
M
Marshall Pettitt
M
Amanda Wallack
F
Kelsey Uminski
F
Judy McMullen
M
Dan Desrochers
M
Theo Heuthorst
M
Dakota Reagh
M
Guy Paquette
M
Jeannette Desrochers
F
Joanne Jarrett
F
Sandor Gyuk
M
Mike Swirski
M
Dorian Hoge
M
Tricia Coulter
F
Michael Rodyniuk
M
Kailey Wilson
F
Samantha Scarcella
F
Yves Lemoullec
M
Rod Gordon
M
Avery Witherden
M
Rick Witherden
M
Terra Albus
F
Bobbi-Jo Lodewyks
M
Aaron Alblas
M
Patricia Leung
F
Jennifer Foote
F
Wilson Tony
M
Raymond Maldonado
M
Andrea Fahlman
F
Maria Fritsch-Dawes
F
Tammie Richmond
F
Chris Gervais
M
Karyne Brown
F
Kevin Brown
M
Harris Witherden
M
Lori Boulton
F
Rhea MacLean
F
Chris MacLean
M
Kathy Godfrey
F
Sarah MacMartin
F
Jason Dillabough
M
Johanna Frezza
F
Robert Bellec
M
Time
51:41
51:46
51:48
52:00
52:07
52:15
52:37
52:53
52:53
52:56
52:58
53:13
53:27
53:28
53:37
53:45
53:45
54:04
54:08
54:34
54:42
54:46
55:01
55:02
55:02
55:04
55:05
55:14
55:26
55:30
55:33
55:33
55:39
55:39
55:58
56:07
56:09
56:10
56:19
56:23
56:24
56:35
57:00
57:00
57:05
57:16
57:17
57:18
57:22
57:25
57:26
57:27
57:32
57:32
57:35
57:40
57:42
57:42
57:45
57:58
58:01
58:03
58:08
Issue 4, 2011
Page 23
Air Force Run 10k results con’t….
Place
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
Name
Christine Rudachek
Sean O'Hara
Lisa O'Hara
Caroline Wiebe
Darrell Marleau
Laurie Kirkwood
Erin White
Laura Conrad
Lisa Harris
Sherry Scott
Pierrette Hall
George Koch
Clayton Sul
Colleen Mahoney
Dorothy McColl
David Joiner
Chris Campbell
Alexandra Helmerson
Don Mills
Rick Phillips
Raymond Cowell
David Bekolay
Alyssa Van Der Ley
Joe Fiorentino
Brett Woodman
Laura Dawson
Kimberley Holyk
Heather Stefanson
Daryla Lee
Jim Glasier
Joelle Nicholson
Michelle Lawrence
Francine Deroche
Noel Mongeon
Josee Lemoine
Dana Ransom
Sarah Whiteford
Shannon Best
Pam Homenick
Luke Coulson
Citabria Foster
Shannon Benderski
Victoria Jewett
Dan Chevrier
Kyla Gensiorek
Larry Mudge
Rhonda Malette
Alicia Dendritus
Roxanne Meek
Tanis Lattanzio
Day Scarlett
Sheryl Taylor
Jami Carter
Joanna Martin
Cecile Leblanc
Lani Przygocki
Candace Melquist
Eddy Penner
Bradley Lebel
Lori Salesse
Randy Hooker
Charlene Robson
Justin Donaldson
Gender
F
M
F
F
M
F
F
F
F
F
F
M
M
F
F
M
M
F
M
M
M
M
F
M
M
F
F
F
F
M
F
F
F
M
F
F
F
F
F
M
F
F
F
M
F
M
F
F
F
F
F
F
F
F
F
F
F
M
M
F
M
F
M
Time
58:09
58:10
58:12
58:13
58:23
58:26
58:33
58:52
58:52
58:52
59:06
59:09
59:11
59:23
59:40
59:43
59:50
59:51
1:00:02
1:00:04
1:00:17
1:00:44
1:00:46
1:00:55
1:00:58
1:00:58
1:01:09
1:01:14
1:01:15
1:01:15
1:01:17
1:01:25
1:01:41
1:01:47
1:01:57
1:01:58
1:01:58
1:02:00
1:02:01
1:02:05
1:02:44
1:02:46
1:03:13
1:03:24
1:03:28
1:03:32
1:03:33
1:03:49
1:04:13
1:04:18
1:04:19
1:04:31
1:04:31
1:04:31
1:04:42
1:04:48
1:04:48
1:04:52
1:04:59
1:05:20
1:05:31
1:05:32
1:05:40
Place
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
Name
Gender
Lyle Rance
M
Dave Kehler
M
Janet Timmerman
F
Catherine Tattersall
F
Beverley Giroux
F
Tracey Malo
F
Jessica Lloyd
F
Nadine Alblas
F
Jack Alblas
M
Carol St Laurent
F
Katarzyna Godlewski
F
Kaylie Dangerfield
F
Stephany Halikas
F
Karen Malenchak
F
Jeremie Talbot
M
Jennifer Cottes
F
Jaime Preteau
F
Amelia Kovachik
F
Melanie Delorme
F
Tamara Uminski
F
Milly Van Der Loop
F
William Gibbons
M
Denise Benson
F
Chris McPhee
M
Claude-Anne Spiecker
F
Wendie Swirski
F
Evelyn Kovachik
F
Lori L. Grandmont
F
Megan McKay
F
Carol Coulson
F
Dale Coulson
M
Mandy Green
F
Kirsten Ramsay
F
Garret Curtis
M
Dianne Kuleza
F
Maureen Smith
F
Shawne Peterson
F
Jack Dubnicoff
M
Peter Boutin
M
Peter Havens
M
Mondel Errol
M
Anna Sipinski
F
Kathy Zacharias
F
Lindsay Morrish
F
Tim McIsaac
M
P Dawes
M
Monique Lane
F
Jacqueline Otaguro
F
Daryl Mason
M
Deborah Manchur
F
Susan Koskinen
F
Susan Leonard
F
Som Ling Thongsirimongkhonh F
Diane Brine
F
Martin Gerrard
M
Debbie Felgate-Stone
F
Mary Lou Spangelo
F
Robert Hudson
M
Liza Richter
F
Cathy Mudge
F
Jennifer Walker
F
Rizwan Aziz
M
Lori Klimczak
F
Rick Klimczak
M
Time
1:05:43
1:05:44
1:05:57
1:06:06
1:06:09
1:06:20
1:06:24
1:06:31
1:06:33
1:06:38
1:06:39
1:06:41
1:07:05
1:07:05
1:07:09
1:07:12
1:07:23
1:07:38
1:08:09
1:08:18
1:08:25
1:08:26
1:08:59
1:09:02
1:09:09
1:09:45
1:09:48
1:09:54
1:09:57
1:10:05
1:10:06
1:10:07
1:10:34
1:10:57
1:11:56
1:12:45
1:12:45
1:13:51
1:14:08
1:15:06
1:15:15
1:15:24
1:17:56
1:18:04
1:18:05
1:18:10
1:18:14
1:19:09
1:19:10
1:20:52
1:21:27
1:21:27
1:25:06
1:25:31
1:25:34
1:27:43
1:27:46
1:27:46
1:28:50
1:28:59
1:29:19
1:31:37
1:38:09
1:38:10
Issue
Issue4,
4,2011
2009
Page 24
Run with Porter 10k results
PLACE
NAME
AGE GROUP
TIME
PLACE
NAME
AGE GROUP
TIME
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
Dayna Graham
Alan Hopkins
Sean Lindsay
Alain Foidart
John Lawler
Kevin Boreskie
Eddie Turcotte
Andrew Schewe
Don Bevington
Jeff Long
Jonathan Barrera-Calix
Mason Stewart
Troy Mawle
Pete Gagne
Ken White
Mark Conrad
Corye Larocque
Neil Watson
Tim Magas
David Lawler
Gary Gobeil
Shea Stratton
Andrea Paci
Zachary Branscombe
Jim Campbell
Ryan Zajac
Wendy Dyck
Rosalinda Pallone
Donna Maxwell
Murvin Abas
Chris Podolsky
Lindsey Green
Chantel Lis
Neil Salmon
Cathey Gornik
Marie Sinnock
Jeff Seney
Evan Zarecki
Vince Dancho
Todd Launder
Marvin Dubon
Sarah Schwab
Brad Havixbeck
Allison Veness
Mike McDonald
Matthew Lynch
Ian Briscoe
Irena Farova
Nancy MacTavish
Trent Percy
Bob Doolan
Cathy Jaman
Felicia Michie
Gary Sutherland
Bonnie Odaisky
Sheri Legault
Lyndsey Carroll
Laura Friesen
Anne Barkman
Bryce Saunders
F 30-34
M 45-49
M 30-34
M 30-34
M 20-24
M 01-19
M 30-34
M 45-49
M 40-44
M 30-34
M 20-24
M 25-29
M 45-49
M 50-54
M 55-59
M 50-54
M 20-24
M 35-39
M 4044
M 55-59
M 45-49
M 20-24
F 40-44
M 20-24
M 50-54
M 25-29
F 35-39
F 30-34
F 40-44
M 45-49
M 30-34
F 25-29
F 25-29
M 35-39
F 45-49
F 30-34
M 35-39
M 25-29
M 45-49
M 35-39
M 40-44
F 25-29
M 40-44
F 35-39
M 35-39
M 20-24
M 30-34
F 45-49
F 40-44
M 50-54
M 60-64
F 35-39
F 30-34
M 50-54
F 50-54
F 40-44
F 30-34
F 30-34
F 35-39
M 30-34
38:04
38:09
38:27
39:27
39:38
41:11
41:14
41:49
41:52
41:56
42:09
42:16
42:31
42:32
43:22
43:32
43:38
43:50
43:56
44:19
44:27
44:29
44:32
44:48
44:53
44:54
45:09
45:59
46:03
46:05
47:15
47:18
47:22
47:24
47:58
47:59
48:06
48:12
48:22
48:29
48:55
49:14
49:15
49:30
49:31
49:33
49:41
49:50
49:56
50:01
50:06
50:20
50:23
50:25
50:52
50:54
51:00
51:11
51:14
51:16
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
Leila Mostaco-Guidolin
Ed Toews
Cindy Wenzoski
Regan Windsor Sotheran
Chantal Windus
Kerry Swan
Andrea Kennedy
Bill Anderson
Mike Malyk
Chantelle Vince
Kelly Cowan
Viola Labun
Jeff Vince
Candace Kowalyk
Louise Stuart
Joyce Mackay
Eddie Marion-Gerula
Colleen Braun
E. Jane Swintak
Yvonne Konig
Chantel Kovacevic
Phil Loewen
Jacqueline Loewen
Vicki Favel
Samina Ahmed
Jess Cory
Sherri Pluta
Michelle Paetkau
Craig Hamilton
Natalia Anderson
Matthew Funk
Tricia Yerex
Claude Carriere
Dave Schwab
Wanda Derksen
Doug Miller
Kayla Barylski
Melody Doern
Cecilia Hawkins
Dorothy Schwab
Lynette Stobbe
Torey Polanski
Krysta Dickson
Sorel Gyde
Jennifer Ford
Ben Zajac
Linda Burnside
George Kuch
Kevin Fournier
Carlos Chavez
Lori Watson
Barbara Stephanson
Carla Burton
Joanne Noga
Laura Conrad
Jenna Jones
Kelly Allen
Jennifer Brayford
Nathan Reimer
Stephanie Toews
F 25-29
M 50-54
F 45-49
F 35-39
F 30-34
F 40-44
F 30-34
M 50-54
M 50-54
F 30-34
F 20-24
F 55-59
M 60-64
F 30-34
F 45-49
F 50-54
M 35-39
F 55-59
F 55-59
F 50-54
F 20-24
M 55-59
F 25-29
F 50-54
F 20-24
F 20-24
F 4044
F 25-29
M 30-34
F 25-29
M 25-29
F 30-34
M 55-59
M60-64
F 50-54
M 50-54
F 20-24
F 20-24
F 40-44
F 60-64
F 40-44
F 25-29
F 20-24
M 25-29
F 25-29
M 55-59
F 45-49
M 55-59
M 35-39
M 25-29
F 30-34
F 40-44
F 25-29
F 55-59
F 01--19
F 25-29
F 30-34
F 30-34
M 35-39
F 20-24
51:28
51:30
51:33
51:42
51:46
51:59
52:25
52:46
52:54
52:56
53:01
53:26
53:26
53:39
53:48
53:53
53:55
54:11
54:19
54:25
54:36
54:37
54:38
54:39
54:55
55:05
55:05
55:14
55:15
55:25
55:40
55:48
56:02
56:06
56:11
56:13
56:14
56:16
56:22
56:23
56:53
56:59
57:07
57:07
57:15
58:03
58:04
58:04
58:05
58:10
58:12
58:20
58:21
58:51
58:56
59:06
59:06
59:15
59:18
59:28
Issue 4, 2011
2009
Page 25
Run with Porter 10k results con’t….
PLACE
121
122
123
124
125
126
127
128
129
130
131
132
133
134
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
NAME
Lana Bakun
Brenda Enns
Carmen Graves
Jen Chaisson
Nicole Carriere
Marissa Dick
Cristen Dick
Dai Chunwei
Becky Raddatz
Sar Giesbrecht
Shannon Joseph
Elvira Yusupova
Tori Caldwell
Genevieve Kraus
Margaret Murray
Dana Sawatzky
Beverly Enns
Steve Sawatzky
Pam Homenick
Geoffrey Gibbings
Diana Craig
Christine Gibbings
Damjan Simonovic
Maria Cefali
Janine Gray
Gail Zarecki
Laura Meade
Renee Hogan
Kristine Hayward
Kim Duquette
Katie Findlater
Dawn Sherby
Gary Davis
Kristen Cress
Brad Pluta
Leya Tod
Alex Drivas
Sam Repa
Tracy Gonzales
Sarah Deckert
David Deckert
Tamara Paetkau
Sally MacDonald
Jennifer Cottes
Craig White
Nora Labossiere
Oscar Calix
Jamila Rempel
Wendy Elias-Lopez
Jethro Bartelings
Melanie Bartelings
Jessica McGill
Charlene Turcotte
Lori Berg
Jim Glasier
Nina Gentes
Randy Berg
Melissa Sitter
Irene Bohemier
Shannon Benderski
AGE GROUP
F 25-29
F 35-39
F 25-29
F 25-29
F 25-29
F 20-24
F 01-19
M 25-29
F 30-34
F 20-24
F 50-54
F 30-34
F 25-29
F 20-24
F 50-54
F 25-29
F 35-39
M 25-29
F 50-54
M 30-34
F 20-24
F 25-29
M 30-34
F 30-34
F 30-34
F 20-24
F 20-24
F 35-39
F 35-39
F 35-39
F 25-29
F 45-49
M 65-69
F 3034
M 4549
F 35-39
M 30-34
F 20-24
F 25-29
F 25-29
M 25-29
F 25-29
F 25-29
F 30-34
M 35-39
F 55-59
M 45-49
F 01-19
F 25-29
F 25-29
F 25-29
F 25-29
F 30-34
F 35-39
M 65-69
F 20-24
M 45-49
F 30-34
F 50-54
F 45-49
TIME
PLACE
NAME
59:32
59:38
59:50
59:50
59:55
1:00:01
1:00:02
1:00:03
1:00:03
1:00:04
1:00:04
1:00:11
1:00:12
1:00:31
1:00:45
1:00:56
1:00:58
1:00:59
1:01:06
1:01:06
1:01:13
1:01:13
1:01:16
1:01:30
1:02:18
1:02:29
1:02:29
1:02:30
1:02:39
1:02:41
1:02:44
1:02:46
1:02:50
1:03:17
1:03:18
1:03:22
1:03:25
1:03:29
1:04:03
1:04:18
1:04:19
1:04:19
1:04:35
1:04:35
1:04:36
1:04:54
1:05:00
1:05:35
1:05:49
1:06:24
1:06:25
1:06:38
1:07:53
1:07:54
1:07:56
1:07:57
1:08:40
1:09:01
1:09:05
1:09:06
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
Daryla Lee
Leanne Hiebert
Mandy Stewart
Heidi Reimer-Epp
Shawna Fagundes
Marlene Elias-Lopez
Nancy Constantine
Sonia Ortega
Laura Wiebe
Michelle Lawrence
Kristen Keam
Rob Moal
Tara Miller
Darlene Larocque
Dale Funk
Andrea Braun
Gayle Reagh
AGE GROUP
F 35-39
F 20-24
F 25-29
F 35-39
F 25-29
F 25-29
F 50-54
F 20-24
F 25-29
F 25-29
F 25-29
M 25-29
F 25-29
F 45-49
F 60-64
F 25-29
F 454-9
TIME
1:09:07
1:09:40
1:09:48
1:09:57
1:10:00
1:10:00
1:11:28
1:12:16
1:12:46
1:12:47
1:13:23
1:13:24
1:15:52
1:16:01
1:17:15
1:17:16
1:20:04
Issue 4, 2011
2009
Page 26
Run 4 NF 10k & 5k results
10k Results
PLACE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
NAME
Mac Ross
Meagan Smith
Jenn Sherb
Eric Roncin
Tim Frykoda
Wendell Wight
Brandon Lalonde
Jeff Malfait
Glen McNabb
Lisa Mackedenski
Elsie Yip
Kelly Morrison
Brooklyn Saler
Judy Carr
Ryan Graham
Kate Cruickshank
Ron Carr
Charlie Nelstrop
Charlie Menard
Madi Kushner
Orla Sheridan
GENDER
M
F
F
M
M
M
M
M
M
F
F
F
F
F
M
F
M
M
F
F
F
TIME
48:29
48:47
50:24
50:57
52:27
52:43
55:05
58:56
59:23
59:38
59:41
1:00:27
1:00:28
1:01:03
1:01:35
1:01:41
1:03:51
1:03:53
1:06:33
1:16:17
1:16:19
GENDER
M
M
M
M
M
M
F
M
M
M
M
M
F
F
F
M
M
F
F
F
F
F
F
F
F
F
F
F
M
F
TIME
21:34
23:22
25:08
26:30
26:31
27:35
28:02
28:26
28:31
28:59
29:02
29:03
29:11
29:17
32:20
32:20
33:15
33:32
33:39
34:26
34:35
35:23
35:25
35:33
36:36
37:03
38:04
38:49
38:59
39:00
5k Results
PLACE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
NAME
Jon-Paul Dexter
Brent Cardy
Cameron Nicoll
Jake McNabb
Luke McNabb
Craig Hosea
Heather Hrymak
Levi Gregorash
Issac Pearson
John Pearson
Dan Pearson
Dale Hutchings
Clara Pearson
Leah Pearson
Jordyn Bradco
Greg Bradco
Alex Enns
Ashley McIntosh
Chelsea Henry
Sue Armstrong
Amy Rosso
Kat Bridgeman
Christa Veitch
Carrisa Armstrong
Cindy Curry
Pam Ryznar
Stacy Wilkinson
Monica Janzen
Ben Clegg
Evelyn Clegg
PLACE
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
NAME
Cindy Heino
Stephen Quesnel
Stacie Cardy
James Rosso
Siobhan Maier
Zoey Heino
MacKenzie Bell
Braeden Turner
Kailyn Turner
Amy McIntosh
Jeff Nykoliation
Lyndon Demers
Tim Saler
Derek Turner
Trish Arvisaia
Jessica Saler
Corey Degagne
Christa Degagne
Louise MacDonald
Tracy Kingdon
Sandra Enns
Kerry Morrice
Anna Donohoe
Mary Ida Herbert
Janine Maier
Dominick Maier
Lindsay Willms
Rebecca Spraggs
Lori Stevenson
Coralee Charles
Kristie Straker
Ian Straker
Edward Maione
Felix Maione
Stephanie Weselak
Kiara Degagne
Jessica Coutu
Carol Philip
Seth Gregorash
Julian Baron
Amanda Boyd
Bodie Clegg
Sean Clegg
Wally Clegg
Hannah MacDonald
Carol Brown
Jen Sparrow
Dominique Hampton
Gerry Brown
Della Purdy-Gilchrist
Shawndra Toews
Linda Toews
Dianna Gregorash
Maureen Quesnel
Donna Hedley
GENDER
F
M
F
M
F
F
F
M
F
F
M
M
M
M
F
F
M
F
F
F
F
F
F
F
F
M
F
F
F
F
F
M
M
M
F
F
F
F
M
M
F
M
M
M
F
F
F
F
M
F
F
F
F
F
F
TIME
39:50
41:13
41:24
42:18
42:41
43:01
43:03
44:51
44:53
46:32
48:16
48:26
49:11
49:12
49:26
49:27
49:38
49:40
49:42
49:43
49:44
49:46
51:22
51:23
51:31
51:33
51:39
51:46
54:55
56:08
1:00:18
1:00:19
1:00:58
1:00:59
1:02:49
1:02:53
1:03:29
1:03:34
1:03:49
1:04:01
1:04:03
1:04:04
1:04:05
1:04:06
1:06:08
1:07:33
1:07:52
1:07:54
1:07:54
1:08:03
1:09:13
1:09:32
1:12:31
1:12:32
1:12:34
Issue 4, 2011
2009
Page 27
Run to Finish Huntington Disease 10k & 5k results
Overall 10k Results
Place Name
Gender
1
Steve Lambert
M
2
Pete Gagne
M
3
Neil Salmon
M
4
Kevin Glasier
M
5
Hernan Gutierrez
M
6
Julien Bertazzo-Lambert M
7
Wayne Kytaychuk
M
8
Roy Reider
M
9
Alvin Stargardter
M
10
Sheri Pluta
F
11
Adman Carzic
M
12
Carrie Onofreychuk
F
13
Brad Pluta
M
14
Alyssa Van Der Ley
F
15
William Bertazzo-Lambert M
16
Isabelle Bertazzo
F
17
Naomi Corder
F
18
David Corder
M
19
Sheldon Murphy
M
Time
41:54.6
43:01.0
48:27.0
49:11.5
51:04.1
54:30.8
56:01.8
57:04.1
57:06.3
58:24.8
59:57.1
1:00:45.3
1:01:37.3
1:08:12.6
1:08:29.3
1:09:35.3
1:20:56.6
1:20:58.5
1:38:13.2
Overall 5k Results
Place Name
Gender
1
Kevin Boreskie
M
2
Sam Greenberg
M
3
Kristian Bouchard
M
4
Brent Miller
M
5
Lindsey Green
F
6
Meaghan McMullen
F
7
Jonah Greenberg
M
8
Richard Kennett
M
9
Michael McMullen
M
10
Julene Kytaychuk
F
11
Jae Pirnie
F
12
Samara Bouchard
F
13
Dana Sirrell
F
14
Hannaka Vanderbank
F
15
Eleanor Moore
F
16
Jodi Hill
F
17
Marilyn Coupland
F
18
Luke Slade
M
19
Canaan Alby
M
20
Carolyn Ryan
F
21
Melissa Gauthier
F
22
Colin Holawachuk
M
23
Jack Greenberg
M
Time
19:51.3
20:57.3
21:12.8
21:44.6
23:44.5
23:56.3
25:58.0
26:58.0
29:52.6
30:11.3
30:53.3
31:54.0
32:16.5
32:38.8
32:47.0
32:47.0
33:58.0
36:22.8
36:24.6
36:58.8
37:23.6
38:52.1
46:05.1
Issue 4, 2011
2009
Page 28
Churchill Drive Ice Cream Run pictures
Issue 4, 2011
2009
Page 29
Running in Riding Mountain National Park….by Reesa Simmonds
S
ometimes, Facebook genuinely acts as a bona
fide "...social utility that connects people with
friends and others who work, study and live around them".
In this instance, I had noticed Martin Pankratz's status request
for running route suggestions at Riding Mountain National
Park. Martin is the individual who co-ordinated the Polar Bear
Double Crossing (60km) this past winter on Lake Winnipeg,
which I had taken part in as my first 'ultra' (by definition any
event involving running longer than the traditional marathon
length). For Martin, running in Riding Mt was a training run for
the Canadian Death Race, a notorious annual adventure race in
the Rockies consisting of 125 km of running and hiking within
a 24 hour time period. Having spent significant time in the backcountry at Riding Mountain NP, albeit never enough time to
quite appease the inclination to see and do more, I suggested a
hilly route and stated that I would be interested in accompanying, all the while presuming the logistics for doing as much
would not facilitate themselves.
After a last minute merciful change to my ER schedule, thanks
to a tremendous administrative assistant who emailed me on her
day off, I was able to tag along on this jaunt, which would be the
first 50K of the 100 that Martin was to complete (the last 50 km
be would run once having returned to the city). This would certainly be time better spent on Canada Day; perhaps I would be
assessing my own chest pain and hydration status, as opposed to
patients'.
Martin's objectives were to complete the mileage, incorporate
hilly terrain, and perform a significant portion of the run at
night, given that depth perception is altered running by headlight. My sole objective was to be able to enjoy such an adventure with another fit individual, as in my experience it is a rare
opportunity to experience the Park to that extent on foot.
The run was completed in full on the North Escarpment Trail
System, since an interconnected network exists there which runs
up and down the Park's characteristic slope. One highlight included running into the region's two backcountry campsites and
taking the inhabitants by surprise. By surprise because the distances between backcountry sites at RMNP often necessitate day
-long treks (on-foot or by horseback), all the while carrying
camping gear and other sustenance. So I understand why the
folks who had settled for the night, at East Deep Lake and
Breezy Hill, were a little perplexed to see us dart in and out,
unencumbered and with ease. On another occasion, we found
ourselves at the bottom of the escarpment as night proper fell,
having not yet looped back to acquire the headlamps. It was
apparent that it would be foolish, and a waste of time, to try to
return under that cloak of darkness. Venturing out of the park
and to a lone farmhouse on the boundary, we sought help within
from a Mr. Fred Lesawich. He gave us water and ended up driving
us around to the East Gate and then back to the start point. There
we ate, acquired dry socks, and dawned headlamps. Having a farm
situated on the Park boundary for decades, apparently the Lesawich's have a long history of helping Riding Mountain backpackers; I will forever consider him an honourary park caretaker/
warden. Next came the night 25 km, mostly completed on the
Bald Hill and North Escarpment proper trails. Venturing out on
backcountry trails at night, never mind running around on them,
was something I found thrilling given that on previous occasions
in the backcountry at that hour I had been sound asleep within
the confines, and presumed safety, of a tent. Remarkably, we did
not literally run into any bears, though indeed we were diligent
about maintaining chatter.. My accompanying dog, Xooom, is
very excited by bears, for better or worse, and given his reaction
on one portion of the trail, I am fairly certain one was around, but
certainly there was no direct encounter (despite the Park boasting
one of the densest populations of black bears on the continent).
After completing 50.05km, Martin returned immediately to the
city (for another 50 km) while I slept in preparation for spending
further time in the Park throughout the weekend. Certainly, the
run itself was the weekend's pride and joy for me. I took away the
realization that for those with the ability, running the backcountry
is the most efficient way to see it. Riding Mountain is expanse; as
such, at a walking pace, entire days can be required just to reach
the next campsite or see firsthand an auxiliary loop of trail, because more often than not the layout necessitates that one must
trek around gear.. In contrast, from this experience I learned that
if a level of proficiency with running can be attained such that 2050km at an easy pace can be considered offhandedly, the Park
opens up significantly. Accordingly, I am in the midst of planning
a 2-week-long running backcountry adventure in August, during
which time I will run every backcountry trail in the Park!
Details to follow :) OTR
Martin Pankratz looking
east off the escarpment
and onto the flatland
beyond
Reesa Simmonds and
Xooom at East Deep Lake
Issue 4, 2011
2009
Page 30
Manitoba “Try a Trail” Series #1 - 6 km results
PLACE
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
NAME
Jamie Falk
Terry Penner
Alan Hopkins
Alain Foidart
Conor Kostenn
Steven Scoles
Jeff Turner
Joe Chammartin
Andrew Schewe
Michelle Barnet
Jeff Long
Richard Kish
Mary Stewart
Robert Klassen
Jean-Pierre Petit
Steve Suomi
Stephen Anderson-Lindsay
Stephen Terichow Parrott
Neil Salmon
Nathan Hryniuk
Andrea Kennedy
Cynthia Menzies-Sabiston
Yves Auger
Bob Doolan
Erin Sanderson
Ron Menzies
Galene Boersch
Joel Omichinski
Cheryl Hare
Kevin Power
Edwina Keats
Connie Lowe
Jim Munro
Gordon Bennett
Bob Nicol
Joanne Schiewe
Lauralee Reimer
Glenys MacLeod
Jodie Bennett
Imran Misza
Barb Killlbery
Matthew Betke
Bob Marshall
Fraser Koch
Sherry Sigurdur
Grant Derksen
Brent Bailey
Jennifer Derksen
Leah Dlot
Kerri Edison
Karen Asmundson
Meghan Doyle
Dana Larose
Emily George
Amanda Costain
AGE GROUP
M39 & Under
M40 & Over
M40 & Over
M39 & Under
M39 & Under
M39 & Under
M39 & Under
M39 & Under
M40 & Over
F40 & Over
M39 & Under
M40 & Over
F39 & Under
M40 & Over
M40 & Over
M40 & Over
M39 & Under
M40 & Over
M39 & Under
M39 & Under
F39 & Under
F40 & Over
M40 & Over
M40 & Over
F39 & Under
M40 & Over
F40 & Over
M39 & Under
F40 & Over
M40 & Over
F40 & Over
F39 & Under
M40 & Over
M39 & Under
M39 & Under
F39 & Under
F39 & Under
F39 & Under
F39 & Under
M40 & Over
F40 & Over
M39 & Under
M40 & Over
M40 & Over
F40 & Over
M40 & Over
M39 & Under
F39 & Under
F39 & Under
F39 & Under
F39 & Under
F39 & Under
M39 & Under
F39 & Under
F39 & Under
TIME
23:00
24:37
25:44
25:46
26:14
26:56
26:59
27:01
27:05
27:09
27:25
28:51
29:26
29:27
29:28
29:37
30:24
30:37
32:01
32:22
32:31
32:35
32:37
32:38
32:45
32:52
32:52
33:20
33:52
33:53
34:34
34:40
35:27
35:28
35:34
35:39
35:40
36:06
36:09
36:37
36:37
36:54
36:55
37:07
37:10
37:18
37:22
37:42
37:43
37:56
37:58
38:10
38:26
39:03
39:30
PLACE
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
NAME
Scot Finlayson
Linda Elias
Hilary Bittner
Lisa Betke
Lori Watson
Nicole Jeffers
Amber Monk
Eric Orellana
Ron Berry
Kelly Massey
Becky Hryniuk
Debbie Doucette
Lana Bakun
Elaine Marhneau
Nicole Nicol
Stephanie Porter
Patricia Thiessen
Dawne Skoleski
Robyn Hooper
Lori Christensen
Christine Tuan
Russell Gelhorn
Christina Turner
Erin Romeo
Robin Turner
Margaret Day
Glynis Corkal
Heather Manson
Dayna Anderson
Jill Sokol
Donna Riguidel
Uta Ballast
Rhiann Forster
AGE GROUP
M40 & Over
F40 & Over
F39 & Under
F40 & Over
F39 & Under
F40 & Over
F39 & Under
M39 & Under
M39 & Under
F40 & Over
F39 & Under
F40 & Over
F39 & Under
F40 & Over
F39 & Under
F39 & Under
F40 & Over
F39 & Under
F39 & Under
F40 & Over
F39 & Under
M39 & Under
F39 & Under
F39 & Under
M39 & Under
F40 & Over
F40 & Over
F39 & Under
F39 & Under
F39 & Under
F39 & Under
F40 & Over
F39 & Under
TIME
39:46
39:52
39:58
40:21
41:17
41:28
41:29
42:22
42:59
43:35
43:36
43:45
43:46
43:50
43:51
43:56
43:57
44:00
44:02
44:03
44:55
44:55
45:32
46:15
46:55
47:51
49:36
49:36
49:37
51:08
53:08
53:09
1:10:08
Congratulations to the ‘Try a Trail’ Series Race Director
Dwayne Sandall who completed the Bighorn Mountain Wild
and Scenic 100 Mile Trail Run in Dayton, WY. on June 17th.
Here is what Dwayne had to say on his blog at:
http://trailrunmanitoba.com/blog/
“It was such an amazing feeling to hear the cheers as I loped gazelle
like (severely wounded gazelle, but gazelle nevertheless) down the last
150m straight away to the finish line. A few hours longer on the course
than I had initially imagined, but with an official time of 31h28m28s
I had finally conquered the 100 mile beast.”
Check out Dwayne’s blog to read all about his adventure!
Issue 4, 2011
2009
Page 31
Pace Setter Prediction 5k Race results
ACTUAL PRED. DIFF.
PLACE NAME
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
GENDER TIME
Ken White
M
20:51.23
Dreena Duhame F
32:45.42
Ed Toews
M
23:53.46
Nancylouise Doern-WhiteF 25:56.83
Jeremy Hiebert M
21:52.62
Dorothy McColl F
27:39.22
Jim Campbell
F
22:15.47
Lyndsey Carroll F
24:00.62
Jennifer Ford
F
26:26.41
David Lamoureux M
19:28.63
Troy Mawle
M
20:15.96
Elizabeth Spence F
24:27.18
Katherine Lamoureux F 22:37.64
Rebecca Meacham F
27:36.96
Brett Odaisky
M
20:49.24
Neil Salmon
M
22:36.67
Don Bevington M
19:52.39
Sara Taylor
F
23:24.99
Brad Loewen
M
32:55.69
Evan Loewen
M
32:55.14
Louise Stewart F
25:22.53
Scott Thomson M
24:33.18
Paige Butz
F
31:03.98
Marnie Elgar
F
31:04.67
Mark Conrad
M
21:09.70
Anne Barkman F
23:17.56
Cody Gibson
M
22:51.28
Andrea Paci
F
21:44.7
Tanner Fontaine M
22:27.28
Linda Drewe
F
30:05.13
Leila Mostaco-Guidolin F 23:46.62
Rick Lecuyer
M
19:19.38
Bonnie Odaisky F
24:37.16
Nicola Odaisky F
24:28.97
Cindy Wenzoski F
24:02.11
Jeff Vince
M
24:04.02
Dan Chevier
M
29:38.30
Jeff Long
M
19:21.03
Heidi Toews
F
34:50.80
Sheri Legault
F
23:58.67
Anna Marie Kowalski F
30:27.94
Edwina Keats
F
24:21.65
Heather Marks F
25:10.51
Douglas Meacham M
29:33.80
TIME
20:50
32:39
24:00
25:50
22:00
27:48
22:25
23:50
26:40
19:15
20:30
24:10
23:00
28:00
21:13
23:01
20:17
23:00
32:29
32:28
24:53
25:07
30:30
30:30
20:35
23:53
23:32
22:26
23:10
29:20
24:40
20:13
25:32
25:25
25:00
25:05
28:30
20:30
36:00
25:10
32:04
26:00
23:30
31:25
ACTUAL PRED. DIFF.
PLACE NAME
0:01.23
0:06.42
0:06.54
0:06.83
0:07.38
0:08.78
0:09.53
0:10.62
0:13.59
0:13.63
0:14.04
0:17.18
0:22.36
0:23.04
0:23.76
0:24.33
0:24.61
0:24.99
0:26.69
0:27.14
0:29.53
0:33.82
0:33.98
0:34.67
0:34.70
0:35.44
0:40.72
00:41.3
0:42.72
0:45.13
0:53.38
0:53.62
0:54.84
0:56.03
0:57.89
1:00.98
1:08.30
1:08.97
1:09.20
1:11.33
1:36.06
1:38.35
1:40.51
1:51.20
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
GENDER TIME
E. Jane Swintak F
26:36.18
Tim Magas
M
20:13.30
George Koch
M
29:37.73
Laura Friesen
F
25:45.28
Regan Windsor SoutheranF 23:48.77
Amanda Costain F
27:42.42
Alyssa Titterton F
34:13.21
Sarah Whiteford F
38:31.45
Tracy Gonzales F
33:14.44
Dale Funk
F
34:45.49
Madelynne Coston F
34:44.45
Laura Conrad
F
28:36.33
Darlene Larocque F
37:48.98
Shannon Best
F
38:33.03
Wayne Sudoski M
24:44.45
From the top, clockwise:
5k Start; Ken White - 1st
in his prediction; the
Toews family; Bonnie,
Nicola & Brett Odaisky
with friend Jim Campbell
TIME
28:28
22:10
31:45
27:55
26:01
30:00
36:36
36:05
30:20
31:22
38:21
24:25
33:25
33:14
18:30
1:51.82
1:56.70
2:07.27
2:09.72
2:12.23
2:17.58
2:22.79
2:26.45
2:54.44
3:23.49
3:36.55
4:11.33
4:23.98
5:19.03
6:14.45
Issue 4, 2011
2009
Page 32
Race Recovery….by Ken Friesen
H
ere we are midway through the heaviest race season for road runners with
lots of heavy workouts and goals to achieve. After a race or an
intense workout we all want to get through the necessary recovery as quickly and painlessly as possible.
You have just finished the race and the urge to fall down and lay
on the grass is foremost on your mind. The best thing to do is
keep walking around for another mile or so. This will help the
legs recover faster as it keeps moving out the waste products
that have built up in your legs. Make sure to head towards the
refreshments table for the water and electrolyte drinks along
with the fruit that most races offer. Carbohydrates with some
protein are especially good for recovery if ingested within 20 to
60 minutes after the race. If you feel overheated pour some of
the water over your head and legs or massage your legs with ice
if available.
Put off sitting for a little while, as the muscles tend to tighten up
post race if stationary, as most of us have experienced. You
should make an effort to keep your head above your heart until
you feel mentally alert after a hard effort – say 10 to 15 minutes
depending on the race distance and conditions. Squatting is a
good choice if you feel the need to lower your body position
such as when feeling lightheaded. After all the preceding ideas
are done then it would be a good time for some very light
stretching of legs, A.T. bands, and the back. If a massage service is available take advantage of it if your legs are not too tender to the touch. A quick flushing out of the accumulated waste
products by proper massage will help recovery and should feel
good too. During all the post-race activities keep rehydrating
and refueling the body.
Later that afternoon keep up with the same combination of light
amounts of protein mixed with a variety of carbohydrates including fruit and keep the body’s fluid levels topped up. Soaking your legs in cold water for 15 minutes during the day can
keep down the muscle swelling and ease the sore joints. Elevate
the legs for 15 minutes once or twice today. Taking a nap now
that your body has regained most of its internal balance is a
good idea but don’t sleep too long though as getting a good
sleep tonight is important. If you own compression socks or
tights this is a good time to start using them as daily wear for a
couple of days. Go for another mile walk as long as it doesn’t
cause any pain, this will help keeping the muscles from tightening up too much.
A good guide for race recovery that is used by many is ‘for every mile
raced you take a day for recovery’. Now, that doesn’t mean doing no
running for those days, only taking that amount of time to slowly get
the training back to the same level it was before the race. But be careful,
it is common for competitive runners who feel pumped up from their
performance and feeling pretty good after the race to start picking up
their training schedule too hard too soon and coming down with an injury. Go for a long walk or light jog the days after the race depending on
how you feel and how long a race it was. The longer the race was the
slower the activity should be. Remember that you will be less flexible
than normal for a few days following the race so your stretching
should be done very gently as not to damage the muscles. As long
as you have no swelling or bruising then soaking the legs for
awhile in a warm tub of water the day after the race will help the
blood circulation. Swimming at a comfortable pace is also a good
activity to loosen up some of the tight leg muscles. You may want
to seek out a good Athletic Massage Therapist who can work out
the damage done to the muscles and let you know if you should
be focusing in on any particular stretching, strengthening, or treatment as you get back to your regular running program.
Now start planning for your next event. OTR
Ken Friesen
stride ahead sports
Run the 5ive for Ray
Issue
Issue 4,
4, 2009
2011
Page 33
Yoga Sandals®
Stride Ahead Sports
Balance, align
and restructure
your body with
Yoga Sandals®!
Our feet, often crammed into narrow shoes, lose
the young and agile mobility of youth. We begin
walking with the bones of our feet jammed
together and our natural balance and body
alignment is lost.
Without mobility, the bones of our feet can
promote foot disorders such as
osteo-arthritis, hammertoe, bunions, and poor
circulation.
Yoga Sandals® alleviate those problems by
spreading the toes and retraining the feet. As
the foot bones regain mobility, balance, body
alignment, improved posture is restored, often
resulting in reductions of leg,
hip and back problems.
Retail Price $39.99.
Purchase online at
www.heathermcdermidyoga.com/sandals
or at Stride Ahead, Grant Park Shopping Centre
ʺThese sandals are a comfortable piece of footwear that
help spread out the forces on your peds by pu ing the
foot in a more natural position. The sleeves help keep
the phalanx and metatarsal (toe) bones spread out to let
the feet balance the body more efficiently and reduce
pressure on surrounding tissue.
Donʹt let the name fool you, Yoga Sandals are not for
wearing while doing yoga. They are for daily use for the
people that appreciate proper use of forces, increasing
balance and efficient movement ‐ much like someone
who can run a marathon. Ideal summer wear and
they stay on much more securely than flip flops.”
available at:
Stride Ahead accepts
competitor’s coupons
Issue 4,
3, 2011
2008
Page 34
The Reh-Fit Centre
Issue 4, 2011
Page 35
“Providing step‐by‐step training solu ons in First Aid, CPR, Automated External Defibrilla on (AED) and more.”
---------------------------------------------------------------------------------------------------------------------------------
Bilingual training:
CPR – Level A, B, C, HCP
Emergency and Standard First Aid
Automated External Defibrillation (AED)
Child Service Provider First Aid
Epipen® and Twinject®
· Accredited · Insured ·
· Defibrillator and First Aid Supply Sales ·
-----------------------------------------------------------· Accrédité · Assuré ·
· Vente de Provisions : Premiers Soins et Défibrillateurs ·
Fire Extinguisher
Oxygen therapy
Bilingual Services:
President / Head Instructor
Special Event First Aid
Christian Clavelle
Office #: (204) 233-CFAT (2328)
Fax #: (204) 415-1286
Stationary First Aid
Mobile First Aid (Bikes, Electric Golf Cart)
Volunteer Services
Community Events
Email: info@cfat-fesc.ca
Website: www.cfat-fesc.ca
On the Run
ISSUE 4,2011
2011 Membership Application Form
MRA’s 40th Anniversary Year!
____ $35.00 School
____ $35.00 Individual
____ Family Membership $35.00 for 1st member and $5.00 for each additional family member.
____ $15.00/Junior (Under 19)/Full-time Student. Student Number: _________________________________
New
Renewal
Referred by
Last Name
M
_____
First Name
F
Date of Birth:
_____
Day
Month
Year _____
Address
_____
City
Phone: Home: (____)______
Province
____
PC
Bus: (____)_____
______ E-mail: ________________________
I’d like to get updates and results by above e-mail:
Yes
No
I’m interested in volunteering at the MRA :
Yes
No
If applying for a family membership, complete the following for each member.
(Attach additional sheet if necessary)
Name
M/F
Day/Month/Year
_____/______/
____ _____/______/
____ _____/______/
In consideration of my acceptance as a member in the Manitoba Runners’ Association, I hereby
agree to follow all rules and regulations set down by the Manitoba Runners’ Association.
Signature
Date
If under 18, signature of Parent or Guardian
Make cheques payable to:
Manitoba Runners’ Association
Send Completed Application to:
1046 Clarence Ave.
Winnipeg, MB R3T 1S4
Publications Mail Agreement
No. 40039122
_____