This next weekend is the Race Against Reds on Saturday. The following weekend is the Hampton Five Miler where we hope to have marathon jackets ready for show from the KV Challenge!! The weekend after that is the Terry Fox Runs and the Fundy Rocks Half Marathon. I'll be donating to the Terry Fox event on behalf of everyone running at the Fundy Rocks so don't feel like you can't do both. The Terry Fox event at the Confederation Bridge should be pretty awesome though so it will be a tough choice that weekend. I have put a couple of pro tips at the bottom to help you in your training for these events.
Run for the Cure on October 3 is the next big challenge for my Learn to Run clinic on Wednesdays at 7pm at KenVal Rehab. Join anytime!! We have a great group.
Our cross country practices will start soon at Lily Lake. If you have children that are interested, the Saint John Track Club will be offering a 5:30pm practice time on Thursday night. I will be starting it early this week:)
For those of you who have not jumped in there for the big deals at the store, you better get in there quick. The bargains are incredible!!
Topic of the Week:Be a better motivator to yourself!!
Source: St Petersburg Times
People tend to expect things from themselves they'd never expect from a family member or a friend. We can accept our loved ones and friends, regardless of what they look like. Yet, too many people don't think twice about rejecting themselves for their own appearance. Here's an exercise that clinical psychologist Lavina Rodriguez uses with her clients: Picture your child or yourself as a child. Now say the things to that child that you repeatedly tell yourself about your weight and appearance. How do you imagine that child would feel? Would you say these things to a child you love: "You're a fat pig. What's the matter with you? No, neither would her clients. When they think of their own children or other loved ones, they love them for who they are. They list what they love about them without hesitation. Yet, they don't treat themselves with the same respect and love. Why is that?
No rational person thinks the laws of physics apply to everyone in the world -- except themselves. Yet perfectly intelligent people forget that even when applied to oneself, the "laws of life'' are consistent. Praise, reward, encouragement, kindness and compassion motivate. Rejection, criticism, cruelty and general negativity do not.
One of the psychological barriers to successful weight loss is how we treat ourselves, and what we expect from ourselves. If the expectations are overwhelming it becomes extremely difficult to succeed. Many people come to Lavina saying things like: -- "I can't accept myself until I get all the weight off." -- "I hate myself. I'm so fat." -- "Look at my thighs! They're huge. I'm gross."
If this sounds familiar, here are some tips to try: -- Lower expectations to levels that make sense. -- Praise all efforts along the way.
-- Be a problem-solver, not a critic.
-- Be accepting on a daily basis.
Even if it feels awkward at first, practice becoming your own biggest fan. Cheer for yourself, with goals that make sense and are achievable. You'll love yourself for it. (Lavinia Rodriguez is a Tampa, Fla., clinical psychologist who specializes in weight management.) Helpful Website: www.fatmatters.com
Pro Tip #1:
The importance of the “stretch run” can not be underestimated. This is a recovery run where you go very short and then stretch for an extended period of time. One of my favourite workouts of the week is on Monday when I go for a short run and then do a class of yoga. It doesn’t matter how flexible you are as any improvement in range of motion is going to help you stay away from injury. At the very least, with an extended stretching session, you are able to keep from losing any flexibility as you gain strength in your muscles. Your hamstrings are probably most important so stretch that group of muscles in a couple of ways if you can for extra benefit.
Pro Tip #2:
You need to be flexible sometimes to get in your runs but often they can be more enjoyable that way. I had a long run set for Saturday and I ended up doing in 3 parts so I could watch my daughter’s soccer game and not have to get up too early. A 90 minute run was turned into a 30-30-30 (warmup, halftime, post game). I got it in and didn’t disrupt my daughter’s routine:) On Sunday, I was all set to do mile repeats at a track in Dalhousie in the morning before the kids got up. However an early soccer game was at the field with the track. I ran down to the other open soccer field and did 4 laps of the soccer field. It timed out to be around kilometer so I did 8 repeats of 4 laps instead of 5 repeats of a mile on the track. I think I like being on the grass better and the view was better:)
I hope everyone is enjoying the summer weather!! See you soon!
Is it really a week since the Marathon by the Sea already? Congratulations to everyone who competed and helped out!! It was a great weekend.
Hopefully everyone takes some well deserved time to relax and then September heats up again with the Hampton 5 Miler on September 12. Gina and I are hoping to have KV Challenge Marathon jackets ready for the run so everyone can see them and pick them up early!!
The next big short race will be the Race Against the Reds 5K on September 4. This will be extra special this year as I am very lucky to be one of the coaches for the UNB Cross Country/Track Team this year. This is a great chance to meet some of the runners who will be competing from BOTH campuses this year!
Hopefully we have some future UNBers from the Saint John Track Club. We finished up our season this past weekend in PEI with the Atlantic Championships. To say that we have a great team is an understatement:) The results have not been posted yet but I’m sure they will confirm that we have the top club in the Atlantic provinces!!
Back to our roadrunners, the Fundy Rocks Half Marathon has been moved to Sunday on September 19 from Saturday to better accommodate people traveling. The course is absolutely beautiful and this is a nice low key run with lots of swag!! Due to the challenge, I am asking that participants be prepared to have to walk a little but be able to attempt to run. I will be having special prizes for nordic walking at the KV Challenge. A big update is that there is a triathlon there that day as well so it should make for a fun day to watch them start off and then use that energy to pump you up for the half!! I'll be in touch with the tri club to make sure that our two events mesh well on the day:)
The end of the month finishes with a bang with the Fredericton Fall Classic!
Our store sale is in full swing to prepare for our move in December. Be sure to check out the fantastic deals and say hi to Gina!!
Coach Coffin’s Pro Tip:
Preparing for a fall marathon to walk/run. Try splitting some of your long walk/runs in two with a daily double. The first walk/run is pure junk and is as slow as you want. The second one is at your race pace. The two walk/runs together give you roughly the same benefit as one long walk/run and you get some mental toughness from having to do the second walk/run right on pace. You still do your regular long walk/run half the time but the other half try this method and stay way from injury!!
Article of the Week:
Getting fit in midlife, better late than never
Exercising in your 40’s, 50’s and 60’s is like saving for your retirement, experts say. Starting early is money in the bank, but even late bloomers can reap astonishing benefits.
This weekend is another big race weekend!! Of course everything is a tune-up for the Marathon by the Sea now so make sure you register ahead of time.
Special 5 Miler Pro Tip: Every hill in the course is followed by a nice gradual downhill except for the dreaded 5 Corners Hill at Princess Elizabeth School. If you can be mentally tough at 5 Corners, you will have a great time as this course offers the easiest finish I have ever seenJ At the top of Mount Pleasant Drive, you basically have a downhill kilometer to the end!! I had a group at 5 Corners this past Sunday practicing getting their leg speed back at the top.
Grand-Bay Westfield in motion saw Relay for Life as a good opportunity to team up with partners and take part in an inspirational fundraising activity. An in motion team walked all night along with 30 other groups and contributed to the impressive amount of $ 47,000 raised by the community. What a way to make friends and build team spirit!
The Run for the Cure will be a great rallying event in the fall. Public Health Nurse and Ironman Triathlete Gina Spears-Burrows will be in to talk to the wellness program I manage on August 31 about breast health to help kickoff our efforts at Irving Oil for that event!!
What’s Happening in the Store
I’ve put everything in the store on sale right now to make sure that Gina truly enjoys her first days on the job!! Be sure to come by and check out what’s still available!!
Thanks again to Cathleen O’Leary for her help this summer!!!
Topic of the Week
A major factor in the incidence of strokes is blood pressure but be sure to read this article to see what the other 9 major factors are…
Be sure to read the announcement of Gina Hyslop joining the Alex Coffin’s Fitness Shop team if you haven’t already. Thanks Gina!!
What a week for youth in track to be inspired!! I hope everyone is able to make it to Moncton to catch some of the World Juniors. Local athlete Caleb Jones tries to make it past the qualification round in the javelin on Thursday.
There were some huge results by some of our track athletes at the recent meets. Josh Shanks, Pierre DuMouchel and Sara Kean all qualified for the North American Hershey Track Championships held in Pennsylvania in August!! Matt McNeil, Alex Peabody, Katie Robinson, Ben Fowler and Nick Macmackin are all going to the Legion Championships held in Ottawa in August!!
What a blast at the Run Through Green Spaces!! Thanks to everyone involved for a great event. I haven’t seen results from Bouctouche or Grand Manan yet but I’m sure that they were great as well. The weather has been fantastic....if you like to sweat:)
With the Irving Oil Refinery celebrating 50 years of existence, I had a couple of Irving Oil employees wondering aloud how things have changed in 50 years in terms of exercise. Well how about these differences:
Single-owner clubs begin to expand into health club chains in the 1960s.
Free weights, popular with professional body builders and athletes, begin to attract the attention of consumers.
Keene Dimick, Ph.D., a chemist and inventor, develops the Lifecycle exercise bike, the first computerized fitness equipment.
Dr. Kenneth Cooper coins the term “aerobics” and conducts extensive research on aerobics and physical conditioning.
Jack LaLanne is still the role model for personal fitness.
The Market Square store now opens on 10am on Saturday as there is not a run club from the store uptown anymore. Runners are still meeting at Market Square so be sure to join their crew if you are interested. I’ll be restarting a Saturday group in the Valley very soon:)
Pro Tip of the Week:
The weather has been extremely muggy as of late so I thought it would be a good time to bring out the hot weather tips:
-Remember that you are more limber in hot weather so short intervals of walking/running are actually easier so if you want to push yourself, short is better on a hot day
-Compensate with more fluids on a muggy day and bring change with you just in case you need to stop to buy one
-Remember that allergies can be worse with hot weather so take precautions if this is an issue for you
-Remember your sun screen
-If your sleep has been affected by hot nights, be sure to tone down your effort level the next day
-Don’t try to tough it out if you feel dizzy or like you are not sweating anymore
It is nice to run in the heat a bit to acclimatize or at least mentally prepare for it in case it is hot on M by Sea weekend!! There will be a Coach Coffin led workout on the 8K course this Sunday at 8am from Lily Lake.
Gina Hyslop to manage Alex Coffin's Fitness Shop - 2010-07-19
I would like to welcome Gina Hyslop on board as the new Manager of Alex Coffin's Fitness Shop. Gina is an accomplished runner completing many marathons and inspiring others with her energy. She has been a manager with Tim Horton's so she should be well prepared for the "pace". Gina takes over for Cathleen O'Leary who delayed her teaching career to cover for me when I started a new position as Wellness Coach for Irving Oil last winter. Cathleen will be missed as she starts her new career but I'm sure that she will maintain her connection to the store. Gina starts the last week of July and Cathleen will be here until the first week of August. Please be sure to come in to congratulate both women as they take two different directions at the crossroads!
I’m at the Atlantic Hershey Meet tonight so Gina Hyslop will be leading the learn to run group in the valley after the regular group run at 6. The workout tonight is a fun one for the LTR:) Only two hills!! Of course that is from the bottom of Clark Road to Hampton Road Intersection!! Have fun and hopefully it is another beautiful night:)
In an average boxing class you will burn roughly 600 calories as you improve cardiovascular conditioning, core strength, functional strength and basic technique. Most people undertake boxing classes for a fun full body workout and to learn and improve their boxing skills. The Golden Gloves Boxing Club is safe, fun and a great way to learn while getting your body into great shape. Though this club is for those looking to learn to box, these classes will have no punching contact with others. Adam Goguen’s classes are Mondays @ 5:30pm to 6:30pm, Wednesdays @ 5:30pm to 6:30pm, and Saturdays 9am to 10am. Great cross training idea!!
The Emera Brunswick Pipeline Celebration of Green Space is being held this weekend from Lily Lake. Be sure to check their schedule on www.runnb.ca. The events include rock climbing, geo caching, kayaking, and three different walk/run distances. It is going to be a fantastic event! Check out my bonus pro tip below for it.
The dedication of the Charles Gorman Memorial was yesterday at the Old Cedar Hill Cemetery off Lancaster Avenue. A great honour for a true Saint John Sporting hero!! Did you know he was a track star too?? Kind of like some of our dual skater-runner champions like the DuMouchels and the Tremblays!!
Speaking of the DuMouchels and the Tremblays... The Jeux de l’Acadie was a fantastic experience for the kids!! We had several champions from the SJ Track Club including Anthony Cormier, Paul Tremblay and Pierre DuMouchel:)
Atlantic Hershey Track Championships are tonight and we have a lot of Saint John area athletes vying for top spots. I have my fingers crossed!!
Exercise junkies use social networking to cheer and challenging. Coach Coffin says this is a great reminder that in order to keep the bug, you need to make sure that you have social reinforcement for what you are doing. The internet is a great place to get positive reinforcement for your active lifestyle changes!! Read more at http://www.healthzone.ca/health/newsfeatures/article/831471--exercise-junkies-use-social-networking-to-cheer-and-challenge
I have some exciting news about the store to release next week. Stay tuned!!
Pro Tip: No matter how you feel before a run or how you feel about your training before a workout, always give yourself a chance to prove yourself wrong with what you are able to do. I have had two runs in a row where a runner has doubted themselves beforehand but then proceeded to exceed expectations!! You never know what you can do until you try:)
Pro Tip #2: If you are running in the Green Spaces event this weekend, this is an ideal opportunity to push yourself by "feel". The distances are weird so there is no sense worrying about your pace. Try to focus on other runners and don’t impose any limits on yourself:)
Hi everyone, The Market Square store will now be closed on Thursday night as I am unable to be there. This unfortunately eliminates a place for the West Striders to meet but it was necessary as I coach on Thursdays with Saint John Track. The group will probably be meeting on Saturdays as usual but my wife is not allowed... in the store so the run group may decide to meet elsewhere. There are no plans or need to cease operations. I have a lease until the end of December at Market Square and then I plan to move to the Mercantile Centre or KenVal Rehab for a long term agreement. The store is doing very well thanks to your support and I am very pleased with the selloff of clothing and accessories as I move more towards my primary strength of shoes.
Saint John Area Runners at the top in RR SuperSeries - 2010-06-21
On June 30th, The Clothes Closet is hosting a fun, unique fundraising event called Stiletto Stampede. Participants pay a fee for running a 100 yard dash.... in high heels!! The event this year will be at the Market Square Boardwalk at 7pm, close to a number of other Canada Day activities happening there. The fee is only $25 and Irving Oil is a major sponsor of the event. This was submitted by Lesley MacLeod.
On July 1st, it will be a special year for the Canada Day 10 Miler as the 10 mile event becomes a memorial to Gary Mittelholtz. There are also 5K and 10K distances offered. It is always a great event and this year should be extra special!
Last weekend, over 370 youth from New Brunswick competed in the Hershey Provincial Final Saturday. In total, 25 Greater Saint John athletes placed in the top six allowing them to advance to the Hershey Atlantic Final in July. The Saint John area winners were: Laura Duffley, first place 50 metre and 100-m, age 9-10 girls; Ashley Cormier, first place softball throw, age 9-10 girls; Cole Healey first place 200-m and 400-m, 9-10 boys; Isaac Clark, first place 100-m and 200-m, 11-12 boys; Alicia MacDonald first place 200m age 9-10 girls, Sarah Kean, first place 200-m and 800-m, 11-12 girls; Josh Shanks first place 1600-m, 13-14 boys; Pierre Dumouchel first place 800-m, 13-14 boys. Hershey officials will compare times from the Atlantic meets held in Maine, New Hampshire, Connecticut, Massachusetts, Newfoundland, Rhode Island and Vermont and select the top competitor in each event to attend the North American final.
There were some great road races the last two weekends. The Catch the Bug had a big surge in runners this year while the Do It for Dad 5K and the St Andrews 5 Miler both had solid fields. It was good to see Elita Rahn back in action in St Andrews!! Brenda Guitard is continuing her great string in both the Bug Run and the Do It for Dad. Chris and I are sizing each other up for the marathon again while Matt McNeil is quickly catching us. Dean Strowbridge took home the overall title in St Andrews.
Looking at the RR SuperSeries points, Gina Hyslop, Marta Kelly, Ben Adams, Justin Young, Dean Strowbridge, Dave Horgan and Frank Kelly are making the Saint John area proud.
Thanks again to the Millars for their hard work on the Hampton Triathlon. It was obviously a great experience for all involved.
Article of the Week
(by Gloria Galloway and Josh Wingrove, Globe and Mail
The number of Canadians who squeeze in at least one meal a day with their teenage kids is on the decline. Visits to parks occur less often. And the window of time for attending plays and concerts is shrinking.
Caught between caring for children and elderly parents, stressed by jobs that require weekend and evening work, the average person is more likely to turn to the television or the computer for entertainment than to take a walk in the woods or play pick-up hockey.
In short, the hours that Canadians spend refreshing their minds and their bodies through leisure and cultural activities – and moments shared with family – are being condensed and it’s affecting their well-being.
Those are the findings of a report to be released Tuesday by the Canadian Index of Wellbeing called Caught in the Time Crunch: Time Use, Leisure and Culture in Canada.
It’s a crunch that the Grunlings of Edmonton, like many Canadian families, know well.
Sit-down family dinners are rare in the Grunling home. Myles, 16, and Colin, 14, play soccer on teams coached by their father. Crystal Grunling and her husband, Manfred, work full-time jobs, and the boys, in Grades 11 and 8, attend different schools.
“We’re running every night of the week,” said Ms. Grunling, 44, a program director with the Edmonton Minor Soccer Association. “We have practices for one or the other, games for one or the other. It just never stops.”
The family does carve out some dinner time – on Saturday afternoons, the only day they often all have off. Otherwise they make do with leftovers, quick meals and takeout, and “dine and dash” many large family gatherings. Hanging in their kitchen, next to the fridge, is a calendar with little blank space to be seen.
“I said if the house burns down, bring the calendar,” Ms. Grunling said with a laugh, as her sons diligently devoured leftovers Monday evening before soccer practice at a nearby school.
“You have to make it work. Is it the best situation? No. But you have to,” she said.
Even if most families find ways to deal with the pressures, the report paints a bleak picture of the balance that Canadians try to strike between their working lives and their moments of relaxation.
It’s not that they are working longer hours. In fact, the report says the number of people spending more than 50 hours a week on the job declined between 1996 and 2009, a drop that began before the economic downturn.
But Canada has become a society operating 24 hours a day and, as a result, more people are working odd hours – weekends, nights, rotating shifts. That has cut into the time they would normally spend with their spouses and their children and doing the things they really like to do. And that can lead to burnout.
“If we are on this treadmill, we will end up being less productive, less contributing to society, less knowledgeable,” said Roy Romanow, the former Saskatchewan premier who is the chair of the Index of Wellbeing’s advisory board. “And therefore, not only is our well-being being affected, but so might our productivity be affected.”
One in five Canadian adults reports being caught in a time crunch, with slightly more women than men saying they feel like they are perpetually under the gun.
At the same time, the report says the average proportion of our waking lives devoted to social and leisure activities dropped by 20 per cent between 1998 and 2005.
But it also offers a number of recommendations. Among other things, it suggests a need for more family-friendly work policies such as flex hours and more vacation time, better supports for people caring for children and parents, more walkable neighbourhoods, and increased engagement of volunteers.
It's the good fortune of flexible work hours that allow Edmonton residents Mike and Krista Long to regularly have a sit-down meal with their children, ages 14 and 11.
Mr. Long, an employee with a local power company, often starts dinner preparation in the morning. Ms. Long, a teacher, and the children finish it in the late afternoon. Even while juggling work and regular football practices, the family sits down for dinner nearly every evening – though it often requires early mornings and late evenings, working from home.
“It's crazy. Football season is horrible,” said Ms. Long, 42, who nevertheless believes in the value of regular family dinners. “Even if it's hot dogs, I think it's important we all check in.”
Volunteerism can help people stay socially connected and contribute to their emotional and sometimes physical well-being, the report says.
Mr. Romanow would also like to see a federal conference on the issue. Families and individuals, he said, need to be told: “Look, this is just not good for your own health, for your family’s health, or our economic well-being to see us continually running on a treadmill and having a time crunch. It catches up with you.”
Coach Coffin's Pro Tip
Put up a monthly calendar bulletin board up at home to help organize your involvement in events, your trips and your regular activities. Put up a dry erase board for your "to do" list.
It was great to see all of the excitement at the Jeux de l'Acadie kickoff!! Be sure to message Tania.Cormier@irvingoil.com if you are interested in volunteering.
The Zumba craze is spreading! Pro Kids will be hosting a ZUMBA fundraiser a week from Tuesday. Instructor Robyn Giffin is doing a family class at Glen Falls School at 6:30pm. The tickets ar $10 for adults and $5 for children.
Denise Long just started a summer bootcamp at the Irving Nature Park. It's on Mondays and Thursdays at 7pm. The cost is $80.
Be sure to contact Debbie Wilson for information on the Seaside Lawn Bowling Club. They're just starting up for the summer and it's a great opportunity for easy exercise for all ages and athletic abilities.
Topic of the Week
Catch the Bug 5K/10K
This is a more of an event than a topic but what better way to celebrate our 8 week challenge than at a fun active community event.
The date is June 13 (this Sunday)
There will be lots of walkers so please don't feel any pressure to be a runner that day.
There is a children's event at 9am (1K).
The 5K and 10K start at 10am.
We are looking for water table volunteers as well if you want to come to cheer.
All events start under the pedway at Market Square.
Be sure to message Coach Coffin if you need some last minute tips or join us for this Saturday's run group at 9am to check out the course!
Other Events
Friday, June 11, 2010
RELAY FOR LIFE - GRAND BAY-WESTFIELD 7:00 PM - 7:00 AM. River Valley Middle School Track, 33 Epworth Park
The Canadian Cancer Society is excited to announce that the world’s largest charitable fundraising event is coming to Grand Bay-Westfield. Relay For Life is an opportunity to get together with family and friends and celebrate cancer survivors, remember and honour loved ones lost to cancer, and fight back against this devastating disease. This rewarding 12-hour overnight event is an opportunity to come together and fight to make cancer history.
Contact: (506) 634-6252 (Note from Alex: You can always come and watch/support for a little bit without being on a team)
Saturday, June 12
GIANT YARD SALE. 9:00 AM - 1:00 PM. Rothesay Arena, Rothesay.
Saint John Dragon Boat Teams are holding a Giant Yard Sale at the Rothesay Arena. Proceeds will go to the Saint John Dragon Boat Festival and St. Joseph's Hospital Foundation.
Contact: (506) 632-5497
Saturday, June 12
RED HAT SOCIETY HOOT. 10:00 AM - 12:00 PM. Saint John
Saint John will be "seeing red", and purple, as 650 members of the Red Hat Society gather in the port city for their annual New Brunswick Hoot. A highlight of the three-day event will be a parade at 10 am Saturday morning (June 12) down King Street to Market Square, where the ladies in red hats and purple clothes will be welcomed by Mayor Ivan Court. Everyone is invited to join in the fun as the Red Hatters sing, play their kazoos, and wave their banners through the city's uptown!
Contact: (506) 633-4994
Saturday, June 12
2010 WALK FOR ALS. 12:00 PM - 4:00 PM. BoardWalk, Market Square, 1 Market Square.
Registration: 12 noon; Walk begins: 1:00 pm. Walk follows Harbor Passage as far as Fort LaTour and back. Please join us for a fun event with live band, food, prizes, and auction. Form a team or come on your own. For more information and pledge sheets go to www.walkforals.ca Donations may be made on line or by texting ALS45678. Any questions call the number shown. Hope to see you on Saturday, June 12th.
Contact: (506) 738-9118
Saturday, June 12
SURF CITY SYNCHRO WATERSHOW. 4:30 PM - 6:00 PM. Canada Games Aquatic Centre, 55 Union Street
Come watch Saint John's Synchronized Swim team in action! After successful competitions at both Provincials and Atlantics, they are ready to put on a show for you. Voluntary donations at the door. See you at the Pool!
Contact: (506) 651-3475
Sunday, June 13
Hampton Ladies Try a Tri!!!
9am-noon, Hampton Pool
Even if you are not doing this, you can come cheer and get inspired!!
Sunday, June 13
Heel n Wheelathon
2-4pm, Arts and Cultural Centre Park, Quispamsis (behind town hall)
You can walk, glide or bike for the Crohn’s and Colitis Foundation of Canada!!
Pro Tip of the Week
If you’re running hurt, you’re not being fit. If it hurts to run but you find other ways to train until you feel better, you are a true fitness role model! If you find other ways to train so you don’t get hurt in the first place, you deserve a gold medal!!
You need motivation to keep up to all of these great events: -how about a $10 gift certificate for anyone who runs both the K Park and Rothesay Elementary 5Ks?? -how about a free entry to the Bikaru this Sunday (see info below)?? -how about a $20 gift certificate for anyone who does the Rave Run, Rothesay Elementary and then the Catch the Bug event?? -how about a $10 gift certificate for anyone who does the Hampton Tryathlon??
Good luck everyone!!
Learn to Run Subject of the Week is on tempo running:
What’s a tempo run? You are running at a pace that is comfortably under your maximum heart rate but at a heart rate where you are using enough of your anaerobic system that you will start tightening up after a relatively short period of time for distance running (ie 20 minutes). In our clinic you would go less than 20 minutes so that you feel like you are pushing yourself but you still should feel like you have lots left and are able to recover quicklyJ
What’s the danger? Some people do every run at tempo pace. It should be for challenging runs only with recovery days in between.
Do you still warm up and warm down? Absolutely! This Wednesday we will be doing a tempo run at the Rothesay Commons with warmup and warmdown to there and back. Maureen has a secret route for Thursday. Alex and Ed will use the Lower Cove Loop this Saturday.
What’s the advantage? It helps make your easier pace easier as your aerobic capacity improves and you get better at dealing with lactic acid and other metabolic waste. It also helps you practice for a race if that is one of your goals.
Don't forget we still have $20 off all Mizuno product!!
Weight Loss Tips for the Week are: -Breakfast on the Run -Be Active -Healthy Snacks -Avoid Fast Food -Make Leftovers -Healthy Snacks Part 2 (TV Time) -End of Day Action Plan
Totally Free!!
The annual KV Bikaru goes on Sunday June 6th. This recreational fun event is the kick-off for preparations for the Kennebecasis Valley Challange Marathon/Relay in the fall.
The 3 part event is an intro to the course for the KVC Marathon. Participants can do it all, do it as a team or just do one leg.
- The 10k run from Bloomfield to Hampton begins at 8:30AM on Bloomfield Ridge.
- The 25k bike from Hampton to the Cameron Rd in Rothesay begins on Main St Hampton at 9:45AM.
- The 7k kayak from Cameron Rd beach to the Kennebecasis Kayaking Club in Renforth begins at 11:15AM.
- The day concludes with a noon hour barbecue on the wharf at Renforth.
This event is sponsored by the KVC Marathon and River Bay Adventures at no charge. - Monitoring services for bikes in Hampton and kayaks in Rothesay will be provided. Kayak rentals are available through River Bay Adventures Register with River Bay Adventures: riverbayadventures@gmail.com
Coach Coffin's Pro Tip of the Week:
Studies have shown that wholesale changes to walking or running form don't work because you end up working too hard going against what your body has become accustomed to. It's much better to make small changes that your body can easily adapt to and make faster walking or running easier. It's ironic as well that often walking or running faster takes less work than walking or running slower. How is this possible?? Because the less time you spend on your foot-plant the less work you do with your lower leg and hip flexors:) You also tend to avoid injury because you are spending less time balancing on one leg!
Some nice tips for small changes: -relaxing your arms and keeping your shoulders low -making sure that you don't favour one side of your body over the other -keeping your toes pointed forward -lifting your knees slightly -standing taller -having a strong pushoff
I may need to be in PEI on Sunday so I was wondering if anyone might be able to help with the finish line at the K Park School Family Fun Run. The 5K doesn’t start until after 11am so you have lots of time to sleep in (or go to church first). Message me at marathoncanada@live.com if you can help.
If you are taking part in the Cabot Trail Relay or the K Park Run, I hope you have a great run/walk!! It was nice to hear about the great experiences everyone had in Halifax.
If you are still sore from Halifax or something else, how about some active recovery:
What not to do when sore from training: -Stop training
What to do: -Slow running with stretching breaks -Finish a run with a cold bath or river/lake leg dip -Have a bath with epsom salts -Stretching session while watching television -Cross-training -Water running
What not to do: -Ignore pain and train as usual
What to do: -Get a massage -See a physio if necessary -Use a foam roller or do self massage
When to worry: -When you still feel hurt after 3 days
What not to do: -Be afraid to challenge yourself again:)
Our Learn to Run groups are going very well! Wednesdays at 7pm and Saturdays at 9am. We go until August so tell your friends that it is not too late to join:)
If you have children interested in track, our SJ Track group is huge this summer! Our times are Mondays at 5:30 (Millidgeville), Tuesdays at 5:30 (Quispamsis) and Thursdays at 5:30 (Grand Bay). Good luck to the high schoolers running in the South Conference Meet this Saturday!!
Want a great active trip? Treego in Moncton:)
I have an interesting article below and a nice recipe for breakfast. Be sure to check out my pro tip at the bottom.
Canadians stuffing too much salt in diets, StatsCan saysCanadians are putting themselves at risk of developing serious health risks by opting for salty hotdogs and hamburgers along with sodium-packed pizzas and submarine sandwiches, a Statistics Canada report on sodium intake suggests.
April 10, Globe and Mail
The report, released Tuesday, found that most Canadians in all age groups were guilty of exceeding recommended sodium intake limits.
"Although some sodium is needed to control blood volume and to help cells function properly, most Canadians consume far more than is necessary, or recommended," the report’s author Didier Garriguet said.Using data from the 2004 Canadian Community Health Survey, researchers found that among people aged 19 to 70, 85 per cent of men and 60 per cent of women consumed more sodium than was recommended. The health survey did not include salt added to food. Excessive sodium can lead to hypertension
According to the U.S.-based Institute of Medicine, surpassing the recommended upper limit of 2,300 milligrams of sodium daily for people over the age of 14 can lead to health problems including hypertension. Hypertension can cause strokes, heart attacks and kidney failure and is one of the leading causes of death in Canada.
"A number of studies have shown a link between sodium intake and hypertension," Garriguet said in the report. "When sodium intake rises in susceptible individuals, blood pressure tends to increase."
Canadian men took in an average of 4,100 milligrams of sodium daily while women consumed 2,900 milligrams. Even in children aged one to three, 77 per cent of children surpassed the daily limits, consuming nearly 2,000 milligrams a day. In total, the national Canadian average for daily sodium intake registered at 3,092 milligrams, one-third more than the recommended limit.
Sodium can add up quickly, according to the U.S.-based Mayo Clinic. For example, a cup of spaghetti noodles along with half a cup of spaghetti sauce has nearly 800 milligrams of sodium. A snack of pretzels, measuring 28 grams, contains 486 milligrams of sodium while one slice of ham luncheon meat has 350 milligrams.
The Statistics Canada report found that pizzas, sandwiches, hamburgers and hotdogs accounted for 19 per cent of sodium intake in people’s diets, followed by soups at seven per cent and pasta at six per cent.
Milk-based drinks, chicken, potatoes, cheese, cereals, beef and sauces also boosted people’s sodium intake, the report said.
People in Quebec and British Columbia consumed the most sodium, with an average daily intake for people above the age of one at 3,300 milligrams. Ontario was the only province to have levels below the national average at 2,871 milligrams.
Recommended sodium intake (IOM) 1,000 milligrams (mg) for children aged 1 to 3 1,200 mg for children aged 4 to 8 1,500 mg for people aged 9 to 50 1,300 mg for adults aged 51 to 70 1,200 mg for seniors over 70 years of age.
Rise & shine breakfast sandwichMakes 1 serving
Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300 calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.
Ingredients
* 1/4 cup (50 mL) liquid egg substitute * 2 tbsp (25 mL) light mozzarella cheese, shredded * 2 tbsp (25 mL) red pepper, finely diced * 1 tbsp (15 mL) sodium reduced deli ham, finely sliced * Pepper to taste * 1/8 tsp (1 mL) Italian seasoning (optional) * 1 whole-grain English muffin, toasted
Directions
1. Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray. 2. In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute. 3. Place egg on the toasted English muffin and off you go!
Nutritional information per serving
* Calories: 247 * Protein: 19 g * Fat: 7 g o Saturated fat: 3 g o Dietary cholesterol: 15 mg * Carbohydrate: 29 g o Dietary fibre: 4 g * Sodium: 710 mg * Potassium: 413 mg
Pro Tip: It’s nice to have certain workouts that you use landmarks to create a distance. This is a great alternative to working out on a track and allows you to get in a solid workout in an area that you enjoy running. You don’t need to know the distances, you let the time needed to complete the distance help you decide whether it’s a speed workout or an endurance workout and then how many repeats you do. Some local examples from me:
-Seal to Seal trail-heads using the road at the Nature Park (I can do it in under 9 minutes)
-The old Subway hill in Rothesay from the telephone pole to the mailboxes (I can break 60 seconds if I really try)
-Lily Lake loop ( I can break 6 minutes)
-Martinon Creek Bridge to Morna Drive (I can break 4 minutes)
-Ingelwood using the trail to get to the flashing lights by the Grand Bay Rink ( I can break 4 minutes)
-Old Centracare Site (I can do one loop in under 2 minutes)
What’s your not-so-secret workout and I’ll post it next week:)
It looked like a great day at the Blood Pumping event!! A big thanks to Garth and Helena for putting this on:)
There are lots of other big races coming up before Catch the Bug including the K Park 5K, Rothesay Elementary 5K and the Rave Run 5K:) If anyone is going to the Bluenose, good luck!!
What else to do?? How about a Bikaru?
The annual KV Bikaru goes on Sunday June 6th. This recreational fun event is the kick-off for preparations for the Kennebecasis Valley Challange Marathon/Relay in the fall.
The 3 part event is an intro to the course for the KVC Marathon. Participants can do it all, do it as a team or just do one leg.
- The 10k run from Bloomfield to Hampton begins at 8:30AM on Bloomfield Ridge.
- The 25k bike from Hampton to the Cameron Rd in Rothesay begins on Main St Hampton at 9:45AM.
- The 7k kayak from Cameron Rd beach to the Kennebecasis Kayaking Club in Renforth begins at 11:15AM.
- The day concludes with a noon hour barbecue on the wharf at Renforth.
This event is sponsored by the KVC Marathon and River Bay Adventures at no charge. - Monitoring services for bikes in Hampton and kayaks in Rothesay will be provided. Kayak rentals are available through River Bay Adventures Register with River Bay Adventures: riverbayadventures@gmail.com
What else to do? How about some blogs?
http://www.kvcmarathonfounder.blogspot.com/
http://kvchallenger.blogspot.com/
http://themiddleagedrunner.blogspot.com/
Enjoy the weather!!
Pro Tip: With the sunlight out so late in the evening, try to fit in something active before going to bed!!
Congratulations ot everyone who did Fredericton!! Whatever the distance!!!
Learn to Run Clinic
We meet Saturdays at the store. It's a great group and you can join us anytime. It's never too late!! We go until the Marathon by the Sea
Yoga For Runners STRIKE A POSE Pair yoga with running to get stronger, sharper, and less injury-prone By Susan Rinkunas
Five years ago, Angie Stewart, a Los Angeles-based personal trainer, suffered from iliotibial band (ITB) pain so severe she couldn't run longer than 40 minutes. "The outside of both of my legs would hurt to the point that I would have to sit down," says Stewart, who had been accustomed to logging 40 to 50 miles a week. "Once I even had to get someone to drive me home." For six months, she tried all the usual antidotes--icing, stretching, cutting her mileage, doing physical therapy, self-massaging with a foam roller. Nothing worked. Finally, Stewart tried yoga.
"I hated it at first," she says. "All I could think about while I was there was that I'd rather be running. I felt like I was wasting my time. I didn't see how something so noncompetitive and calming in nature could provide me with any athletic benefits."
But after two months of five sessions a week, Stewart says her ITB syndrome disappeared. And with the conviction of the converted, she founded Runner's Yoga 90210, where marathoners, beginner runners, and even members of UCLA's track team gather in Beverly Hills's Roxbury Park for a 20- to 30-minute run followed by 45 to 55 minutes of yoga in a nearby studio.
"Yoga improves strength and balance, but one of the best things it can do for runners is increase flexibility," says Bruce Dick, M.D., a partner of Orthopedic Associates of Saratoga in Saratoga Springs, New York, who has been doing sun salutations since the early 1980s, when he needed to improve his flexibility for triathlon training. He still recommends yoga to his patients, especially those who think running a marathon is easier than touching their toes. "If you don't have the flexibility in your hip flexors and hamstrings to create an adequate range of motion, your body will ask that motion to come from other joints--joints not meant to produce that motion. So you get early fatigue, early breakdown, and you expose yourself to injury."
Best Practice
Just as your running workouts vary in intensity--from easy run to the tempo sweat-fest--so should your yoga routines, says Sage Rountree, author of The Athlete's Guide to Yoga and USA Triathlon coach, who was planning to run the Boston Marathon in April. After a long run or during a week of peak mileage, gentle stretches enhance recovery. On a rest day or during a period when you aren't training heavily, a challenging class like power yoga, or Ashtanga, builds strength and improves flexibility (see "On Miles and Mats," below). Rountree recommends developing a home-based practice that you can adjust to your schedule: Poses that stretch your muscles postrun; others that strengthen your core at least three times a week; a longer routine that targets the entire body on a rest or easy day.
"You want to maximize the results of time spent on the mat," says Rountree, who teaches Yoga for Athletes in Chapel Hill, North Carolina. "While it wouldn't hurt to do gentle yoga on your rest day, power yoga might be better for building strength. You wouldn't want to do power yoga during a taper, when you have pent-up energy. It might tempt you to push yourself harder than you should."
Beyond balance, strength, and flexibility, yoga offers an added benefit that can enhance performance: improved mental focus. "It teaches you to be in an intense situation--perhaps deep in a back-bending pose--and to bring awareness to your form and your breathing to make the situation manageable," Rountree says. "This skill is invaluable when at mile 18 of 26.2. You'll learn ways to cope, which will benefit you as an athlete and in life."Three poses to try (and why)
Balance Pose: Pyramid (promotes stability, stretches hamstrings) Stand with your left leg front. Hinge forward from the hips, tilting the pelvis forward and keeping the back straight, knees slightly bent. Interlace your fingers behind your back and stretch them up.
Power Pose: Lunge with Twist (stretches hips) Step your left foot back; lower down so your knee and toes rest on the ground. Put your palms together. Twist and rest your left triceps on your right quad. Look over your shoulder.
Core Pose: Reverse Table (strengthens abs and back) Sit with your knees bent, feet on the floor, hands directly under your shoulders with fingers spread wide. Push up through your hands and feet until your torso and thighs are parallel to the floor.
On Miles and Mats
Your yoga should have an inverse relationship to your training. Easy runs can be followed by tougher yoga sessions; challenging runs should be followed by gentle poses. Here's a sample plan.
Mon Run/Cross-train - Rest day Yoga - Power (vigorous flowing practice) + Core
Wed Cross-train or easy run Yoga - Balance (works stabilizers in the legs and core) + Core
Thur Tempo run Yoga - Core (strengthens the trunk muscles)
Fri Cross-train or day off Yoga - Flow (gentle flowing practice, milder than power) + Core
Sat Easy run plus strides Yoga - Breath (focus on breathing, relaxation, visualization)
Sun Long run Yoga - Warm/cool/breath (sun-salutation warmup, hip-opener cooldown; focus on deep breathing and visualization)
Are you doing yoga?
I'll try to update everyone on Ara West's next class!!
Did I mention the Learn to Run Group?? We sometimes walk:) We sometimes run:) Message Alex if you are unsure if you want to come out with us but you still would like the tips!!
Pro Tip of the Week
Do you have a stability ball at home that is unused:)
5 simple exercises to do in the evening with a ball are:
* Squats with ball behind you against the wall * Crunches with the ball underneath you * Push ups with the ball under your hips * Back extensions * Obliquetwists
Don't forget the Get Your Blood Pumping 5K/10K this next Sunday. Information can be found at http://www.runnb.ca/Calendar/view-event.php?id=472
The Tip of the Week for the Learn to Run Group last week was for hill training. This Saturday, we will climbed the hill to Fort Howe twice!! Hills are a challenge but this is part of the satisfaction that we get from running. As you overcome challenges, your confidence grows! And for every uphill, there is a downhill! Hope to see some new walk-runners on Thursday!
Three main hill workouts:
The long aerobic hill workout
Minimum minutes per hill
Concentrate on form but effort is the key
The short anaerobic hill workout
Maximum 1 minute per hill
Concentrate on effort but form is the key
The hills hard on a normal run workout
Take it easy at the top or practice getting your speed back at the top
This prepares you for a race
The important thing to get out of any of the above is improvement. If you improve, it means that you are getting stronger and fitter!
Area of Concern Province’s kids are the worst of a bad, inactive lot Published Wednesday April 28th, 2010
BRETT BUNDALE TELEGRAPH-JOURNAL
FREDERICTON - New Brunswick children have finished last on a nationwide report card on physical activity, with only seven per cent of youngsters meeting recommended guidelines.
In its sixth annual report card, Active Healthy Kids Canada assigned an "F" for physical activity levels to Canadian children for the fourth consecutive year.
The report card said children in Canada are "dangerously physically inactive" with only 12 per cent getting at least 90 minutes of physical activity a day.
But the numbers are worse in New Brunswick, where almost 35 per cent of the population is overweight and obese.
British Columbia and the Northwest Territories tied for the highest levels of physical activity among youth, with 15 per cent getting as much daily exercise as recommended.
The Yukon and Ontario came in second, with 14 per cent of youth reaching the recommended level of daily activity, followed by Manitoba in third place at 13 per cent.
Alberta had 11 per cent of youth attaining the recommended physical activity level, and Quebec, Nova Scotia and Newfoundland and Labrador all came in at 10 per cent, and Prince Edward Island coming in at nine per cent.
New Brunswick was last with only seven per cent.
"It’s a crisis," said Hédard Albert, minister of Wellness, Culture and Sport. "Our children and youth are the future of New Brunswick and the level of inactivity and obesity is unacceptable."
Albert said the Liberal government has invested heavily in a suite of programs designed to promote healthy living in order to reverse the trend.
Although it could take a few years to see results, he said the government has made physical activity a priority and youngsters in New Brunswick will increase their scores soon.
Meanwhile, the report revealed that young people are continuing to devote considerable time to video games, computers and television, accumulating six hours of screen time on weekdays and more than seven hours a day on weekends.
The report expressed concern that kids aren’t spending enough time being active in their early years. This is based in part on the National Longitudinal Survey of Children and Youth, which found that 36 per cent of two- to three-year-olds and 44 per cent of four- to -five-year-olds regularly engage in unorganized sport and physical activity each week.
While there is variation in international guidelines, the report said the consensus is that kids aged one to five should participate in at least two hours of daily physical activity.
Despite recommendations that children under two should have zero screen time, more than 90 per cent of kids begin watching television before that age, the report said.
Doug Willms, professor and director of the Canadian Research Institute for Social Policy at the University of New Brunswick, said the report’s findings are troubling.
"We know physical activity is not just about maintaining a healthy weight," he said.
"It helps reduce depression, anxiety and bullying."
Willms said healthy habits must start young because lifestyle patterns set in at an early age.
The combination of less physical activity, increased television and screen time and high-calorie food and sugary drinks is a recipe for disaster, Willms said.
Although increased spending on physical activity and sports is a good idea, Willms said the government also needs to set physical activity guidelines and goals for daycares and schools.
"The trend we’ve seen across Canada is a decrease in spending on physical activity since the mid-1990s," he said.
"It’s starting to show, because we’re seeing inadequate activity levels even among preschool children," he said, adding that one in five preschoolers are considered overweight or obese.
Conservative MLA Jack Carr, the critic for Wellness, Culture and Sport, said the report is alarming.
"This is another report showing New Brunswick is at the bottom of the pile when it comes to wellness," he said, pointing to a Heart and Stroke Foundation report from earlier this year that placed New Brunswick 10th out of 13 provinces and territories for lifestyles that lead to heart disease and stroke.
Carr said the Liberals made pledges during the last election campaign that have fallen short.
"(Premier Shawn Graham) promised we’d go from worst to first and we’ve seen no progress moving the province ahead," he said.
Carr said the budget for amateur sport in the province has fallen from roughly $3.6 million in 2007-08 to $2.6 million in 2010-11.
However, Albert said the "disaster began under the Tory watch" and that the Grits are now "repairing what they had done."
- with files from The Canadian Press
Need to see the report. Go to http://www.activehealthykids.ca/
Tips from Coach Coffin for Active Kids
If they love it already
-Keep celebrating
-Keep supporting
-Take part yourself
If they don’t like it or lack confidence
-Look for building blocks
-Support with time and knowledge and nutrition
-Bribe (but not with money as what they want actually holds more value than actual cash)
-Use comparisons to build confidence but beware of being misleading
-Be realistic with your expectations
-Take part yourself
-Celebrate
Reality check
-Are you sure about the activity you are promoting?
-Is the team aspect positive or negative at the moment?
-Do you have adequate time and resources for the activity?
-Does your child actually like the activity?
Middle stage
-Keep supporting and bribing
-Look for outside help
-Look for opportunities
-Celebrate
You’ve made it
-When taking away the activity would be viewed as a punishment
-Never stop boosting their confidence
-Help when asked but try not to be overbearing
-Support your child to support others!!
-Celebrate!!!!
Worried about getting injured running??
Minimize your stride, lift your knees just a little and keep the leg turnover as quick as comfortable:)
This will allow for minimal impact and improve your mechanics around the hip!!
Did you know that one of the top elite tips is to try to reduce the time your foot spends on the ground for each footstrike as much as possible?
Check out a running blog for drama.Chuck is in trouble with his computer, Rosemary doesn’t like the runs and John is ready for Fredericton
http://www.kvcmarathonfounder.blogspot.com/
http://kvchallenger.blogspot.com/
http://themiddleagedrunner.blogspot.com/
Is anyone going to the Frederiction Marathon weekend events??
Alex’s Pro Tips:
-Be realistic with your expectations and plan your pace accordingly
-Don’t be afraid to work out this week but make sure it’s only to build your confidence not test it
-Have everything ready to go the night before leaving
Congratulations to all of our Boston Marathon runners today!! It was very exciting to see the results. Everyone did very well including the Kellys, Jim Miller and Joe Burke (#4 in his age group!!).
In honour of the Kelly’s:
Alex’s Pro Tip of the Week:
Have you ever went into a running event and walked. Lots of people do and hopefully you will too this weekend. The Brent Kelly Memorial 8K has lots of walkers and participants are encouraged to take a shortcut if needed! Prepare to be inspired!!
Stay heart healthy with regular exercise By Jill Barker , Canwest News Service
Chalk up the recent news that a low-fat diet may not reduce the risk of heart disease as yet another reason to get moving. Regular exercise remains one of the best things you can do for your heart. Study after study claims that physical activity significantly reduces the risk of heart disease, with some reports suggesting that regular exercise increases the life expectancy of men and women over the age of 50 by one to three years.
Before you shrug off these numbers, keep in mind that heart disease kills more Canadians annually than any other disease. The Canadian Heart and Stroke Foundation reports that 31% of all deaths in Canada are due to poor heart health.
It’s important to note that heart disease isn’t restricted to the over-50 crowd. In fact, atherosclerosis (the buildup of plaque inside the arteries) has often been described as a pediatric problem. Early markers of heart disease have been noted in children and are predictors of poor heart health later in life when heart attacks and strokes are more prevalent.
What’s interesting about heart disease is that it is predominantly the result of making poor lifestyle choices. Smoking, carrying too much weight, a sedentary lifestyle, high blood pressure, elevated cholesterol and diabetes all contribute to poor heart health.
Health officials have been urging Canadians to adopt a heart-healthy lifestyle for years. And to some extent the population has responded. Heart-related deaths dropped dramatically between 1960 and 1990, with about half of the decline related to making better lifestyle choices. (The other half is due to the improved treatment of heart disease.)
Since 1990, however, that decline has slowed. Ninety per cent of Canadians still have at least one risk factor for heart disease and stroke. In the last two decades, the number of Canadians diagnosed with high blood pressure, diabetes and obesity has skyrocketed in both young and old.
Making heart-healthy changes to your lifestyle is worth the effort at any age. Men who hit 50 without any major risk factors reduce their risk of heart disease by 90%. Women who do the same can reduce their risk by 79%. As for those who already have heart disease or who have experienced a heart attack, exercise improves the odds that your heart health will improve.
Adopting a healthier lifestyle doesn’t mean you need to live the life of a monk. What it does mean is that you need to exercise. With the exception of smoking, all the major risk factors of heart disease can be reduced with physical activity. Regular exercise lowers blood pressure, burns calories, boosts HDL (the good cholesterol) and reduces the chance of getting type 2 diabetes.
Despite the copious amount of literature about the health benefits of exercise, the exact exercise prescription for better heart health is still unclear. While most studies agree that vigorous activities offer the best protection, the debate rests on the ability of moderate or light-intensity exercise to provide heart-healthy benefits.
Renowned researchers Howard Sesso, Ralph Paffenbarger and I-Min Lee evaluated data obtained from a Harvard Alumni study to help clear up some of this confusion. They concluded that burning 4,200 calories a week through exercise reduces the risk of heart disease by 20%. This equates to performing moderate-intensity aerobic exercise for 30 minutes on most days of the week. Anything less has no significant effect on heart health.
The Canadian Heart and Stroke Foundation boasts even better numbers for those who exercise regularly. They claim that if all Canadians were active for 30 minutes most days of the week, 33% of all deaths related to coronary heart disease, 25% of deaths related to stroke, 20% of deaths related to type 2 diabetes and 20% of deaths related to hypertension could be avoided.
The preferred type of exercise is aerobic activity, which is defined as physical activity that raises the heart rate for a sustained period of time. Activities like brisk walking, cycling, swimming and running are good options.
As for how hard you have to work during those 30-minute bouts, there is no definitive answer. While most researchers agree that vigorous exercise offers more protection than moderate or light activity, the debate may be moot. The majority of Canadians 20 years of age or older (52%) fail to meet the minimum guidelines as suggested by Sesso, Paffenbarger and Lee and supported by the Canadian Heart and Stroke Foundation.
As for other forms of exercise - like resistance training, yoga and Pilates - the jury is still out as to the extent of their ability to improve heart health. What we do know is that you need to work out at an intensity that boosts heart and respiration rate, and that both should stay elevated for at least 30 minutes.
If you aren’t currently active, these numbers should be enough to get you moving. Heart disease is a killer. Fortunately, a commitment to exercise can improve not only your own chances of living a longer and healthier life - it will do the same for your children and grandchildren.
We have a great Learn to Run Group meeting this Saturday!! This is a true beginners group so definitely join us on Saturdays if you can.
We are walkers with a running problem!
Monthly Objectives for 5K Group and 8K Group for Marathon by the Sea
(Meeting times: Thursdays at noon at Irving Oil, Saturdays at 9am at the Market Square store)
April- 5K Group- 4 walks a week with running breaks 20-30 minutes max
April- 8K Group- 4 walks a week with 1 brisk run for 10 minutes, 1 walk with choice running breaks for 50 minutes, 1 walk with a 10-1 ratio for 30 minutes, 1 walk with 30 minutes straight running for 40 minutes
Grapefruit Glazed Bran Muffins
Makes 12 muffins
Ingredients
* 375 mL (1 ½ cups) whole wheat flour * 5 mL (1 tsp) baking powder * 2 mL (½ tsp) baking soda * 1 mL (¼ tsp) ground cloves * 75 mL (1/3 cup) soft non hydrogenated margarine * 175 mL (3/4 cup) packed brown sugar * 1 egg * 375 mL (1 ½ cups) natural bran * 250 mL (1 cup) 100 % pure Florida Grapefruit* Juice
Glaze:
* 25 mL (2 tbsp) 100 % pure Florida Grapefruit* Juice * 15 mL (1 tbsp) liquid honey
Directions
1. In a bowl, whisk together whole wheat flour, baking powder, soda and cloves; set aside. 2. In a large bowl, using electric mixer beat together margarine and brown sugar until fluffy. Beat in egg. Add bran and grapefruit juice and stir to combine. Add flour mixture and stir until well combined. Divide batter among 12 paper lined muffin tins and bake in 190°C (375°F) oven for about 20 minutes or until firm to the touch. 3. Glaze: In a small bowl, stir together grapefruit juice and honey. Brush mixture on tops of warm muffins and let cool slightly before serving.
Nutritional information per serving: (1 muffin)
* Calories: 185 * Protein: 4 g * Total fat: 6 g * Saturated fat: 1 g * Cholesterol: 16 mg * Carbohydrate: 33 g * Fibre: 5 g * Sugars: 17 g * Sodium: 122 mg * Potassium: 247 mg
Recipe provided courtesy of the Florida Department of Citrus.
This recipe has been reviewed by the Foundation and meets nutritional criteria for healthy eating based on recommendations in Canada’s Food Guide.
Congratulations to everyone who participated in the Spring Fling this past weekend!!
How about those Sea Dogs??
Check out a running blog for inspiration. Here is one from a running guy and one from a running girl...
On a very personal note, thank you to everyone who helped out with my move yesterday! Of course, my family were there for me first and foremost. I know some of you know that my mother is battling cancer and is facing her third surgery tomorrow. It is very tough for me to add a little extra drama to our family dynamic when our attention should be solely on her but I do know that she is a determined woman. She has definitely appreciated all of the support that her family and friends continue to give her as she faces her next test.
Thank you for everything that was donated by others to help my new home feel like a real home. Even if I didn’t have my mother to think of, it certainly isn’t a true celebration for me to be in a new house. I wouldn’t be honest if I pretended to be pleased to be out on my own after nearly 20 years of being with the same woman. This is my first divorce after two marriages and I understand if it puts some people in an awkward position after knowing the two of us for so long. And if you think you feel awkward, you can multiply that by ten for me. I am only envious of anyone who has strongly connected with my wife during this very tough period and I understand that the two of us will remain tightly connected to the running community. I won’t pretend that I didn’t love her and I will miss her immensely.
So if you do still have any furniture or shelving, I have a nearly empty house that I am hoping to fill for my two fantastic daughters when they stay or visit. If it was just for me, I would probably be in a small apartment with a bed, a poster and a fridge. Instead, I am very lucky to be in a house that my daughters love, that is close to my youngest daughter’s friends, to their mother’s house, to their grandparent’s house and to my youngest daughter’s school. I am very willing to pick up items at your convenience and I’ll have another raffle item for anyone who donates any household items.
We had a great Learn to Run Group do their first run this Saturday!! This is a true beginners group so definitely join us on next Saturday if you can. We are walkers with a running problem! Coach Ed taught us how to tie our shoes this week.
Monthly Objectives for 5K Group and 8K Group for Marathon by the Sea
(Meeting times: Saturdays at 9am at the Market Square store)
April- 5K Group- 4 walks a week with running breaks 20-30 minutes max
April- 8K Group- 4 walks a week with 1 brisk run for 10 minutes, 1 walk with choice running breaks for 50 minutes, 1 walk with a 10-1 ratio for 30 minutes, 1 walk with 30 minutes straight running for 40 minutes
Need an example of determination and what’s possible with minimal resources. At least 2 of the top women at the recent World Cross Country Championships in Poland ran without shoes!!
Two Weeks until the Brent Kelly Memorial 5 Miler!! Registration is available at my store. The entry fee is $25 or $60 for a family. This is a memorial walk/run 8K held in the Irving Nature Park. It will be a great day as usual!!
Speaking of hills:) Our 7pm Learn to Run Group in the Valley on Wednesday night is starting hill training. We had a blast last week with Alexandra leading the way. The 6pm group chases Joe!!
Do you need runners for a relay team? Message me and I’ll advertize it here.
New Event Alert
Heel N Wheel walkathon in support of Crohn’s and Colitis Foundation
June 13, 2010 Arts and Cultural Centre Park, Quispamsis (behind town hall)
Registration Time : 2:00PM Warm Up Time : 2:30PM Official Kick Off Time : 3:00PM Official Finish Time : 4:00PM
For extra pledge forms or to find out about volunteer opportunities, please contact Cathy Robichaud at 648-8677
Are there a group of yoga enthusiasts willing to pay for a special class at the store? Message Alex if you are interested.
Alex Hutchinson, Globe and Mail
The question
Will running on hard surfaces like asphalt and concrete increase my risk of injury?
The answer
In a study to be published later this year, Brazilian researchers found that your feet feel about 12 per cent more pressure with each foot strike when running on asphalt compared with grass.
Thanks for that newsflash, Captain Obvious, you might say.
But the findings actually contradict several earlier studies, which - despite what our intuition tells us - have found that we seem to automatically adapt our running stride so that hard and soft surfaces administer roughly the same shock to the body.
In fact, it may be the smoothness of paved surfaces that makes them dangerous to runners, rather than their hardness. And softer, less even surfaces carry their own injury risks, so the best answer may lie somewhere in the middle.
"Understanding why and how runners get injured, and the role of the surface, would be like winning the Nobel Prize of sports science research," says Katherine Boyer, a Canadian biomechanics researcher now at Stanford University in California.
The surprising idea that your body can make adjustments for different running surfaces dates back to studies in the 1990s. Researchers found that when they varied the stiffness of a running surface, runners adjusted the effective stiffness of their legs in the opposite direction - by bending their knees slightly more or less and by tensing their muscles - so that their total up-and-down motion remained perfectly constant.
In support of this notion, a 2002 study by Mark Tillman of the University of Florida, using force-sensing shoe inserts, found no difference in the forces created by running on asphalt, concrete, grass and a synthetic track.
The 12-per-cent difference found by Vitor Tessuti of the University of Sao Paulo, which will appear in the Journal of Science and Medicine in Sport later this year, is still relatively small. And a companion study, yet to be published, found no difference between asphalt, concrete and a synthetic track.
Even when the forces on the feet are the same, though, the slight differences in knee angle and other parameters could theoretically translate into greater likelihood of injury on one surface compared with another, Dr. Tillman cautions.
The bottom line, for now, is that the simple picture - harder surface leads to more pounding leads to injury - isn’t supported by the existing evidence. Indeed, on-the-ground studies such as one from 2003 that followed 844 runners preparing for the 10-kilometre Vancouver Sun Run have failed to find any association between running surface and injury rate.
But there are other factors to consider, Dr. Boyer says. Smooth, flat, paved surfaces will result in every stride being basically the same, so your muscles and joints are stressed in exactly the same way throughout the run.
On unpaved surfaces, in contrast, no two steps are the same, which provides slight variations in the impacts on your body, reducing the chance of an overuse injury. Too much unevenness, though, carries risks such as a turned ankle.
"The key is to find the balance between stress and overstressing the system," Dr. Boyer says.
The principle of specificity also applies: If you do all your training on one surface, your body may not be adequately prepared to run on other surfaces - especially in long, demanding races.
"I do make a calculated effort to run more on the roads when preparing for a marathon," says Dylan Wykes, Canada’s second finisher at last summer’s World Championships in Athletics marathon in Berlin.
Mr. Wykes’s normal training regimen is about half on roads and half on grass and gravel trails, but he increases the road component to 75 per cent before marathons to make sure his legs are prepared for the unchanging impacts of 42.2 kilometres of smooth asphalt.
This approach, incorporating a healthy mix of different surfaces, is one most runners would do well to emulate - at least until biomechanics researchers reach a firmer conclusion. Still, the pile of conflicting research results suggests that, if your circumstances do force you to run exclusively on paved surfaces, it doesn’t mean instant injury.
Alex Hutchinson blogs about research on exercise and athletic performance at www.SweatScience.com.
Mini Pizzas
Makes 2 servings
Pizza has the potential to be a highly nutritious meal when prepared at home because you can control the fat, fibre and vegetable content. Your kids will love these fun little pizzas, especially if you get them to help make their own.
Quick fix tip This is a no-fuss, no-muss recipe that can be made from leftovers in a jiffy. Store-bought pizza sauces are easy to use and convenient.
Ingredients
?4 small tomatoes, thinly sliced ?2 whole-grain English muffins, sliced in half ?3/4 cup (175 mL) grated part-skim mozzarella cheese ?1/2 cup (125 mL) pizza or tomato sauce ?Pepper to taste Other suggested toppings: Leftover chicken or beef, red peppers, mushrooms, onions or tuna.
Instructions
1.Preheat your oven or toaster oven to 400ºF (200ºC). 2.Toast English muffin halves in oven until lightly browned (5 minutes). 3.Spread approximately 30 mL (2 tbsp) of sauce on each muffin half. Cover the sauce with overlapping tomato slices and other toppings of your choice. 4.Sprinkle each muffin half with salt and pepper and scatter mozzarella cheese to cover the tomatoes. 5.Place mini pizzas on a cookie sheet and bake until cheese is melted (5 minutes). Remove from oven and let cool. 6.Place in a plastic container with carrot and celery sticks on the side for your child’s lunch box the next day. Nutritional information per serving
?Calories: 359 ?Protein: 21 g ?Fat: 11 g* ?Saturated fat: 5 g ?Dietary Cholesterol: 31 mg ?Carbohydrate: 46 g ?Dietary fibre: 5 g ?Sodium: 788 mg** ?Potassium: 567 mg * This recipe contains higher total fat per serving than is recommended by the Heart and Stroke Foundation. However, the saturated fat serving still meets the Foundation’s criteria. Make sure that fat intake for other meals you consume the day you prepare this recipe is lower. The Foundation recommends that women consume 45 g to 75 g of fat a day, and men 60 g to 105 g daily.
** The Heart and Stroke Foundation recommends that Canadians eat no more than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. For those who have been diagnosed with high blood pressure (hypertension), or those who are salt sensitive, sodium intake should be limited to 1,500 mg (2/3 tsp) a day.
@ Deborah Hoffnung is a Registered Dietitian specializing in children’s nutritional requirements.
Alex’s Pro Tip of the Week
We are two weeks until the Brent Kelly event and there is one major hill in the walk/run. Why leave it until the day to see how you handle it? Take an opportunity to go to the Irving Nature Park and go up the hill TWICE. If you go only once, you may let the hill defeat you. If you do it twice, you truly know the pace you need to do to make it comfortable on event day. If you do it three times, you can officially rename the hill in your honour!!
I truly hope everyone had a great weekend! I am having to retreat a bit from store activities right now and I only ask for everyone's patience during a very important time for my family.
Scroll to the bottom for tips on your leftover chocolate eggs:)
Three Weeks until the Brent Kelly Memorial 5 Miler!! Registration is available at my store. The entry fee is $25 or $60 for a family. This is a memorial walk/run 8K held in the Irving Nature Park.
Learn to Run Clinic planned for this Saturday at 9am. We are having a meeting this Wednesday with Irving Oil employees and are hoping to start a group for this Saturday. I do want to make sure that we have a substantial group before starting it. The normal West Striders group is of course invited to still meet at the store at the same time but I do understand if the club would like to meet elsewhere at the moment.
Saint Track Club will be meeting for hill training on Thursdays. I've invited the kids to do hill training fro the next three Thursdays at the normal West Striders meeting time at 6:30pm. I would love to see the adults come train with the kids but I again understand if everyone wants to stick to their regular routine.
Seaside Lawn Bowling Club We run past the club every now and then. Just in case anyone thought about giving it a try, the only requirements of participants is a pair of flat soled shoes and the desire to have fun and make new friends. All equipment is provided by the club and membership rates are very reasonable. The local Seaside Lawn Bowling Club may begin play around the long weekend in May, with an open day in early June.
Recipe of the Week Fruit Gazpacho • Preparation time: 15 minutes / Chilling time: 1 hour 3 cups finely diced fruit 750 mL 6 cups tropical fruit juice 1.5 L 6 small scoops fruit sorbet 6 (mango, raspberry or orange) 6 fresh mint sprigs (optional) 6 1. In a large bowl, combine diced fruit and fruit juice. Cover and refrigerate for at least 1 hour to allow flavor to develop. 2. Divide fruit gazpacho among 6 shallow bowls. Garnish each serving with a scoop of sorbet and a sprig of mint, if desired. KID APPROVED
Chocolate bite could help heart (No Credit, Associated Press)
Nutrition researchers published their findings on 19,357 adults aged between 35 and 65 in Wednesday's issue of the European Heart Journal.
The team used questionnaires to analyze the diet and exercise habits of participants for at least 10 years.
Those who ate the most chocolate - an average of 7.5 grams per day or one square of a 100-gram bar - had lower blood pressure and a 39 per cent lower risk of having either a heart attack or stroke compared with those who ate the least chocolate, the researchers found.
If people eating the least amount of chocolate increased their intake by six grams a day, 85 fewer heart attacks and strokes per 10,000 people could be expected to occur over a period of about 10 years, said lead researcher Brian Buijsse of the German Institute of Human Nutrition.
"It's a bit too early to come up with recommendations that people should eat more chocolate, but if people replace sugar or high-fat snacks with a little piece of dark chocolate, that might help," Buijsse said.
Over eight years, 166 heart attacks (24 fatal) and 136 strokes (12 fatal) occurred, based on death certificates.
But if someone were to eat a small amount of chocolate every day without consuming fewer calories elsewhere to compensate or burning it off with exercise, then weight gain will occur, the researchers cautioned. Antioxidant effect?
The study's authors only observed participants and did not give people chocolate directly to test its effects on the body.
The study's authors believe that flavanols in cocoa may be the reason why chocolate seems to be good for people's blood pressure and heart health. Since there is more cocoa in dark chocolate, dark chocolate may have a greater effect.
Flavanols are a class of the antioxidant flavonoids that are found in many vegetables, cocoa and red wine.
The flavanols in cocoa may be responsible for improving the availability of nitric oxide from the cells lining the inner wall of blood vessels, Buijsse said.
When the nitric oxide gas is released, blood vessels relax and widen, which may help lower blood pressure. The gas also improves the function of platelets in the blood.
A subset of findings from 1,568 participants who were asked to recall what type of chocolate was consumed in the last 24 hours showed 57 per cent ate milk chocolate, 24 per cent dark chocolate and two per cent white chocolate. Cocoa content
Participants had no history of heart problems and their smoking and exercise habits were similar. Blood pressure, height and weight measurements were taken as part of a larger study called the European Prospective Investigation into Cancer or EPIC.
It's difficult to link the reduction in heart disease and stroke risk to the chocolate alone, since there may have been other differences between the study participants, cautioned Alice Lichtenstein, a nutritionist at Tufts University School of Medicine.
"The relationship between chocolate and good health outcomes is still uncertain," Lichtenstein said. "If somebody really enjoys eating chocolate, then they should have a small amount of that and just really enjoy it."
Basic scientific suggests dark chocolate containing at least 70 per cent cocoa content reduces oxidative stress and can improve blood flow and blood pressure, Frank Ruschitzka of Switzerland's University Hospital Zurich said in commenting on the study on behalf of the European Society of Cardiology, which publishes the journal.
The study was funded by the German government and the European Union.
Alex's Pro Tip of the Week
Another hill training tip for a hill training month!
The regular run or walk where you challenge yourself on every uphill. Take it super easy at the top!! It could be the same old route but doing it in this manner changes the feel so much that you will think you are on another route. Make sure you have an easy warmdown to finish.
I grew up out “west” and it was always a dream of mine to start a running club on that side of the city. With my other coaching commitments on Thursdays and Saturdays, I think the timing is right to pass on the reins to the club. I am sure it will be the same scenario as when I formed the Fundy Extreme Triathlon Club. There is a solid base of support and a great group of leaders so I’m sure the club will thrive. The meeting times will stay the same until or unless the group decides to change them. Maybe there will even be starting locations on the west side again?? Just message Connie and she can make you an admin on facebook.
As for my involvement, I am doing one last long run this Saturday and then I need to commit to a Learn to Run Clinic which Ed is helping me out with at the store. This starts on April 10 and goes until the Marathon by the Sea. If you or anyone else is interested, just let me know. For Thursdays, I do have a break from Saint John Track Club practices for most of April so I am bringing some of the kids to the Thursday run starting April 8. We are doing a hill workout at LilyLake to prepare for the Brent Kelly 8K and the spring track meets. This is a great workout for others as well to prepare for road racing and Daryl’s Tuesday practices which will be starting soon I’m sure.
For the store’s weekly bulletin and pro tips, I won’t be using the facebook club page anymore for that but you can check the archives on www.alexcoffin.com.
My top 10 memories from organizing the club:
-The first run of course
-Seeing everyone do circuits behind the bank after their run
-Reverse Hypo #1 and Hypo #2 (especially with Alexandra running)
-Running to Milford to see the Christmas Lights
-LLRBB when it was actually for Fredericton
-Running past bad kids on the trail with no fear and a pack of women
-Long runs to the NaturePark
-Climbing Gault Road
-Seeing Ed bring his training plans and Maureen teach her first clinic
-Having people bring in food for the run (especially the birthday cakes)
We are going to have an information clinic at Irving Oil on April 7!! I'll have forms up at the store ASAP. The clinic will be on Saturday mornings at the store at 9am starting on April 10. Different topic each week and we'll have special shirts for everyone who purchases a club membership for the clinic.
Advanced Training Clinic
Do you wonder what Alex does with the track club that has resulted in so many kids achieving personal best after personal best? You'll find out in April. Starting on April 8, there will be an advanced training group that meets at Lily Lake for 7pm. You can either run there from the store at 6:30pm or drive to Lily Lake for 7pm. All levels are welcome!
Yoga time!!
A big thank you to Barbara West for her instruction this past two Mondays. She is in BC right now but we may have one last class on March 29.
Wednesday Seminar is on "Fitting it in"
Busy schedule... Alex is giving Irving Oil staff the pro tips on how to fit it in this Wednesday!! He'll pass on those tips to you in next week's newsletter! Stay Tuned!!
Amazing Race Update
Our tentative date is April 1. Could it be a better day to do it!! Make sure you message Alex to sign up a team of two. We have a ton of teams registered already. Tell your friends! The game should take no longer than 30 minutes (commercial breaks not included). Registration is free!
Registration for Saint John YMCA-YWCA summer camps at Camp Glenburn and the Glenn Carpenter Centre begins April 1.
Registration forms and more information are available on the YMCA-YWCA website. It can be accessed at http://saintjohny.com.
Osteoporosis
Osteoporosis causes bones to become weak and brittle. A woman's risk for osteoporosis increases with age and even more with menopause. One quarter of women over the age of 50 develop osteoporosis. Help prevent osteoporosis by getting enough calcium and vitamin D.
Have 2-3 servings of Milk and Alternatives each day. Drink 2 cups
of milk or fortified soy beverage to get enough vitamin D.
Take a calcium supplement if you don't get enough from food.
If you are over fifty, take 400 IU of vitamin D per day.
• Do weight bearing activities such as walking, dancing or bowling.
Sobeys New-trition
6 Easy Ways to Stay Alert During the Workday (Without Sugar or Caffeine!)
By Linda Villarosa O, The Oprah Magazine | March 17, 2010
Are your eyelids getting droopy? Is that a yawn? It must be late afternoon. Look around and you'll notice that just about everyone experiences an energy lull between about two and five o'clock. Though a siesta is customary in many cultures, few of us can afford the luxury of an afternoon nap.
"In industrialized countries, we view this tiredness as an intrusion, but it is the way nature intended us to feel," says David Dinges, Ph.D., chief of the psychiatry department's Division of Sleep and Chronobiology at the University of Pennsylvania School of Medicine. Chronobiologists, scientists who study the body's biological rhythms, blame our midafternoon drowsiness on the body clock, located in the hypothalamus, which also regulates such vital functions as heart rate, hormone production, and blood pressure. "The body clock, in interaction with the sleep drive, appears to produce a dip in alertness in the afternoon," explains Dinges.
Other experts link the lull more directly to body temperature, which the hypo- thalamus also controls. When body temperature decreases, many mental and cognitive skills wane as well. "Body temperature rises in the morning, peaks around noon or one o'clock, and then, in the afternoon, drops slightly," says Michael Smolensky, Ph.D., director of the Center for Chronobiology and Chronotherapeutics at Memorial Hermann Hospital in Houston and co-author of The Body Clock Guide to Better Health (Henry Holt & Company). If you alter your sleep/wake schedule, your body clock follows suit, but it takes several days. Typically, between 5 and 7 P.M. your temperature and energy peak again; from there they gradually decline, dropping you into sleep at night.
While many of us reach for caffeine and sugar to combat our midafternoon sluggishness, here are some better strategies:
Get a good night's sleep. "In our fast-paced society, most of us don't get enough rest," says Smolensky. "The combination of the body clock's biological tendency and cheating on sleep causes an increased loss of alertness in the afternoon." Though making time in our activity-crammed lives is difficult, he strongly recommends getting eight hours as often as you can.
Eat small, nutritious meals that can help combat fatigue, especially in the late afternoon. "Over and over, when I ask people who are tired in the afternoon if they ate breakfast in the morning, nine out of ten say no," says Elizabeth Somer, a registered dietician and author of Food & Mood: The Complete Guide to Eating Well and Feeling Your Best (Owl Books). She advises against carbo-loading at lunch; instead, mix protein-rich foods with carbohydrates to maximize energy. "A small turkey sandwich on whole wheat bread, a cup of low-fat yogurt, and fruit is more energizing than a plate of spaghetti," Somer says.
Get off the sugar-caffeine roller coaster. These two energy aids will give you a temporary boost, generally followed by a crash. "We have to learn to value our steady-state energy and productivity above the impulse to drink coffee or eat a Snickers bar," says Oz Garcia, author of The Balance: Your Personal Prescription for Supermetabolism, Renewed Vitality, Maximum Health, Instant Rejuvenation (Regan Books). He suggests "carbohydrate-modified snacking" on such foods as rye crackers with cheese or on protein sources like a hard-boiled egg, an energy bar, or a can of tuna.
Take a brisk walk outside after lunch. Exercise is energizing. And, Smolensky adds, "Exposure to natural light helps increase alertness."
Synchronize your tasks with your energy levels. Save demanding projects and difficult discussions for the times when your energy is high—generally not in the afternoon. "If possible, try something stimulating and interesting but not ultrademanding in the afternoon," says Thomas Lauda, Ph.D., an L.A. management coach who is writing a book about achieving and maintaining peak levels of energy at work.
Interact with people who boost your energy when your level starts to fall. "Schedule afternoon meetings with people who lift your spirits," says Lauda, "or call a true friend to talk for a few minutes."
Linda Villarosa lives in New York City and writes about health and fitness as a contributor to The New York Times.
Healthy diet may benefit women's mental health
NEW YORK – Women who suffer from depression and anxiety may want to take a look at their diet as possible contributors to these conditions, study findings hint.
Dr. Felice N. Jacka, at the University of Melbourne, Australia, and colleagues report mood disorders were more common among women 20 to 93 years old who, over 10 years, ate primarily processed, refined, high-fat foods.
"There's no magic diet," Jacka commented in an email to Reuters Health. But eating a diet mainly of vegetables, fruit, whole grain foods, low fat dairy products, and lean meat, and reserving processed and sweet treats to "sometimes foods," will aid physical health and may also support mental well-being, she said.
Jacka's team assessed diet and psychiatric evaluations gathered over 10 years from 1,046 women representative of the general Australian population. A total of 925 women were free of mood disorders, whereas 121 had depressive and/or anxiety disorders, the researchers report in the American Journal of Psychiatry.
When they assessed how diet might relate to mood disorders, they found that a "Western" diet -- eating primarily hamburgers, white bread, pizza, chips, flavored milk drinks, beer, and sugar-laden foods -- was associated with more than a 50 percent greater likelihood for depressive disorders.
By contrast, both depression and anxiety disorders appeared about 30 percent less likely among women eating a more "traditional" Australian diet --- mostly of vegetables, fruit, beef, lamb, fish, and whole-grain foods.
These associations remained when the research team allowed for a variety of factors including age, body weight, social and economic status, education, physical activity, smoking, and alcohol drinking habits. But similar "adjusted" analyses in women mainly consuming fruits, salads, fish, tofu, beans, nuts, yogurt, and red wine showed no similar associations.
Taken together, the findings highlight the need for additional investigations to determine whether unhealthy eating leads to declining mental health or vice versa, the researchers say.
Given that diet is modifiable, finding evidence of a causal tie between diet and mental health seems worthy of pursuit, the researchers conclude.
SOURCE: American Journal of Psychiatry, published online January 4, 2010
Recipe of the Day from the Healthy Recipe Archive
Fettuccine with Chicken & Basil Pesto
Submitted by Crystal Savoy
2 tbsp extra virgin olive oil
4 skinless boneless chicken breast
pepper to taste
pesto
1 2/3 cups shredded fresh basil
½ cup extra virgin olive oil
3 garlic cloves, crushed
¼ cup freshly grated light parmesan cheese
Pesto- put the basil, olive oil, and garlic in a food processor or blender, blend until smooth, scrape into a bowl and stir in cheese.
Cook chicken breast and cut into cubes. Add to pesto and toss.
Serve over whole wheat or spinach fettuccine.
Number of Servings:
4
Preparation Time:
10 minutes
Cooking Time:
45 minutes
Ingredients
2 tbsp
vegetable oil, olive
1 lb
chicken, breast, boneless, skinless
26 tbsp
basil, ground
0.5 cup
vegetable oil, olive
3 Clove
garlic, raw
4 tbsp
cheese, parmesan, grated
Instructions
1.
Pesto- put the basil, olive oil, and garlic in a food processor or blender, blend until smooth, scrape into a bowl and stir in cheese.
2.
Cook chicken breast and cut into cubes. Add to pesto and toss.
3.
Serve over whole wheat or spinach fettuccine.
Nutrients per Serving (per one serving of recipe)
In this chart you'll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex. You can get this information using Dietitians of Canada - EATracker.
Calories (kcal)
546.9
Folate (DFE)
79.3
Fat (g)
40.2
Vitamin B6 (mg)
1.2
Protein (g)
34
Vitamin B12 (μg)
0.4
Carbohydrate (g)
17.7
Calcium (mg)
658.7
Sugar (g)
0.5
Iron (mg)
12.3
Fibre (g)
11.2
Sodium (mg)
168.6
Vitamin A (RAE)
141.4
Potassium (mg)
1297.3
Vitamin C (mg)
17.5
Vitamin D (μg)
0.2
Vitamin E (mg)
7.2
Thiamin (mg)
0.1
Riboflavin (mg)
0.2
Niacin (NE)
20.4
Food Guide Servings (per one serving of recipe)
In the chart below you'll see the number of Food Guide Servings for one serving of your recipe. Compare these numbers to the number of Food Guide Servings recommended for your age and sex in Canada's Food Guide.
Vegetables and Fruit
0
Grain Products
0
Milk and Alternatives
0.25
Meat and Alternatives
1.12
Alex's Pro Tip of the Week
The 34 minute Special Hill Training Workout
5 minutes to your hill (any hill)
Start your stopwatch
1 minute up the hill
2 minutes walk/jog back to your start
Repeat 7 times
5 minutes back home
The goal is to try to get further and further with your 1 minute.
This does not have to be a run workout. It also works as a great walk workout. Brisk up and easy down!
The beauty of this workout is that it rewards a slow start but teaches you how to push hard at the end of a workout!
I hope you had a great weekend! Did you buy a jacuzzi at the home show? Did you tap for maple syrup at Elmhurst? Did you check out the Judo Cup at Quispamsis Middle School? Did you watch the Amazing Race last night? The Seadogs were on national television last night as well. Enjoy the Monday newsletter!!
A True Loss!
Unfortunately, we lost a great person from the community this past weekend. A lot of you would have known Gary Mittelholtz from his work on CBCRadio. I had the pleasure of working with Gary on a number of active living projects including the Canada Day Half Marathon in Grand Bay- Westfield. Gary was a true outdoors enthusiast and I truly enjoyed working with him. Gary had just recently taken over the River Valley News and you could see how his passion shone through into such projects. If you want to have a sense of his spirit, visit his blog http://rivervalleyrambler.blogspot.com/ I and others will miss him very much.
Pete's Pub St Paddy's Dash
I wish I could have been there! I heard it was a great time as always!! I hope everyone liked the hats I got!!!
Yoga Bonanza
Alex is giving away a draw prize at tonight's free yoga session. It is at 5:30pm at Alex Coffin's Fitness Shop on Monday night with yoga instructor Ara West. WE had a great class last week!!
Amazing Racers!!
Are there any fans of Amazing Race out there? We did a mock game from the store one night and had a blast. Would anyone be interested in a Thursday night Amazing Race again in April? Message Alex if you are interested!!
Have you seen the new Saucony Triumph? Great new update!
Summary of Alex's March 12 Stretch and Strength Class at Irving Oil (so you can try it at home)
First 10 minutes: Cardio
* v step * reverse v step * side step shuffle * heel touch in front * heel lift in behind
Next 15 minutes: Strength and Range
* bicep curls, shoulder shrugs, reverse fly, shoulder press (repeating curls and press for endurance 20 reps) * squats with toes forward * tricep extensions, modified burpees, standing fly, front arm raises (repeating triceps and arm raises for endurance 20 reps) * squats with toes pointed wide * reverse bent arm fly, side arm dips, hip rotations, bent over fly (repeating both fly for endurance 20 reps)
Last 5 minutes: Stretch
* starting low and going high * each stretch was done in two stages to extend range
Chai-spiced fruit skewers
Makes 4 servings
Introduction
Mix and match your favourite fruits of the season to fulfill your fruit serving requirements for the day, according to the Canada's Food Guide. Adults require seven to 10 portions of vegetables and fruit a day, depending on your age and gender.
1. In a clean spice bottle or shaker combine the chai spice ingredients. 2. On each skewer place two pieces of pineapple, kiwi fruit, strawberries and 1 blackberry. Lightly sprinkle each side with chai spice. You will have some of the spice mixture left over. 3. Heat barbeque to medium heat. Grill fruit for 5 minutes or until warm. Serve over frozen yogurt.
Nutritional information per serving (1 skewer and cup/125 mL yogurt)
* Calories: 182 * Protein: 6 g * Fat: 2 g o Saturated fat: 1 g o Dietary cholesterol: 5 mg * Carbohydrate: 38 g o Dietary fibre: 3 g * Sodium: 65 mg * Potassium: 486 mg
Saint John Track Club athletes accounted for four provincial records this past weekend. In the Bantam boys 150m Anthony Cormier of Saint John broke his own provincial record with a time of 20.62. Brady Graves of Saint John broke the Bantam 1200 record with a time of 4:25.51. Nick MacMackin had a great day breaking 2 provincial records. First Nick ran 3:21.95 to break his own midget boys 1200m record. He then set his sight on the 33 year old midget boys 800m record. With a time of 2:01.69 he beat the previous record set in 1977 by one hundred of a second! Information on the club can be found at www.anb.ca/sjtc/
Interested in Family Zumba on Saturdays at 1pm
Robyn Giffin is teaching the class at Samuel de Champlain. You can e-mail her at a1coachrobyn@gmail.com
Many women gain weight as they age due to a slightly lower metabolic rate and lower activity levels. Extra weight is a risk factor for diabetes, heart disease and cancer. Extra weight, especially around the belly, may also worsen hot flashes during menopause.
* Read nutrition labels and choose products lower in calories, fat and sugar. * Reduce calories by having smaller portions. * Burn more calories by increasing activity levels. Be active 30-60 minutes most days of the week.
(Sobeys New-Trition)
How was your morning?
Were you organized? Did you get everything done that you wanted done? Did you make a lunch? Was your breakfast rushed? Be sure to meet with Alex if you would like some tips on organzing (new word!!) your mornings!
Alex's Pro Tip of the Day
Maureen O'Hara made a great presentation at Irving Oil. It was a tough one to summarize as it was so personal but here are some of the major points (pro tips):
* Make sure you ask the same of yourself as you do of others * Keep family your first priority * Develop partnerships with your family and friends to free up time for your activity * Activity is vital to weight loss * Don't sacrifice your treats, just be moderate with the amounts * Don't underestimate how strong you will become with weight loss * Write out a plan or contract for you to live up to and keep it to remember your success * Inspire others with your success
What an Olympics!!!! See at the bottom for my big tips from the Games.
Have you tried our new Saucony Fast-Twitch?? To die for!!
We are going to have free Yoga!!!!! at the store on Monday nights on March 8th, 15th, 22nd, 29th. This will take place at 5:30pm. Bring a mat and be ready for the Ara experience:) Ara use to work with me at the old RR and is about to open up her own studio so let's give her a great start.
* Main advantage: no impact * Test every motion to it's full range before repeating for endurance * Move to hot water and hydrate if you experience cramping * Use the shallow end to test muscle, ligament, tendon, bone strength before returning to full activity * Be honest with your "morning after" quality of life to know when you have pushed it too hard * Never give up on rehab, for some of us it's lifelong insurance!! * Don't forget that Alex has an Aquatic Fitness class on Thursdays from 12:10pm to 12:50pm
There is a run again this Friday again. We meet in the Aliant Building lobby and it is a 30 minute walk/run. Everyone is welcome!!
Make sure you join us at the run club meetings on Wednesdays, Thursdays and Saturdays!!
This week's recipe of the week is Mushroom Strudel
* 8 ounces mushrooms, sliced * 1 small onion, chopped * 3 cloves garlic, finely minced * 2 ounces low-fat cream cheese * 1 tablespoon chopped fresh chives * salt * ground black pepper * a grating of fresh nutmeg * 6 sheets frozen 12" x 15" sheets phyllo dough, thawed
Loading... Directions 1. Preheat the oven to 375°F. Coat a baking sheet with cooking spray. 2. Lightly coat a large nonstick skillet with cooking spray and cook the mushrooms, onion, and garlic over high heat for about 10 minutes, or until the liquid has evaporated. Stir in the cream cheese, chives, salt and pepper to taste, and nutmeg. 3. Lay the phyllo dough on a clean dish towel and spread the mushroom mixture about 1" away from the short edge of the dough. Fold the sides over about 1/2" and use the towel to help you roll it up like a jellyroll. Place the roll on the prepared baking sheet and coat it lightly with cooking spray. 4. Bake for 30 to 35 minutes, or until the phyllo is golden brown. Allow it to cool for 5 minutes before cutting individual portions. Click here to find out more!
Nutritional Facts per serving CALORIES 47.4 CAL
FAT 1.4 G
SATURATED FAT 0.7 G
CHOLESTEROL 2.6 MG
SODIUM 73.1 MG
CARBOHYDRATES 6.8 G
TOTAL SUGARS 0.4 G
DIETARY FIBER 0.6 G
PROTEIN 2 G
The ProTips give way this week to Olympic Lessons... Enjoy below!!
Friends and family can lift you to higher levels!
What a way to get our first gold medal!! Alexandre Bilodeau's parents made sure that both children were given access to activity. It was Frederic's determination to ski despite his cerebal palsy that inspired his brother to reach the highest levels of his sport. It's a great gift when your family and/or friends give you the opportunity and inspiration to succeed.
Friends and family can help you overcome failure!
The women's curling team from Canada should have won and the failure appeared to rest on Cheryl Bernard's shoulders. However, after that last missed shot, her team immediately rushed to her side to comfort her. Not all teammates are your friends but the best ones are!! I also didn't want to forget Mike Robertson in the snowboard cross. He appeared to "choke" at the last minute and people seemed to be giving him a hard time. His dad made a public statement coming to his defense. Now that's a great dad and a great friend!
If you put yourself in position to win, it should never be considered a failure to lose!
Yes that is Petter Northug of Norway above who won the Cross Country 50K. Devon Kershaw of Canada finished 5th less than 2 seconds behind. Northug and the others ahead of Kershaw were big time sprinters who beat him in the end but Kershaw put himself in position to take advantage of a mistake. He had the top Canadian finish ever in the history of the event. Other notable examples were the Men's Cross Country Sprint Relay Team (4th), Chris Del Bosco in the Ski Cross (4th) and Melissa Hollingsworth in the Skeleton (5th).
Success can come from learning from your failure!
Kevin Martin lost to Norway in Salt Lake City, the hockey team lost to USA in the preliminaries, Maelle Ricker crashed in the Snowboard Cross Final in Turin...... The list goes on and on. Every champion learns from defeat and uses those lessons to ensure success in the future.
Success can come from co-operation with unlikely sources!
Kaillie Humphries and PEI er Heather Moyse used to be rivals but decided to drop the tension and combine their strengths to compete in the top person bobsleigh. The result was a gold medal!!
Success can be measured by the ability to perservere when you have been affected by tragedy!
Was there a better story than Joannie Rochette? I'm sure her mother would have loved to see her skate and Joannie honoured her memory in her efforts. You could say the same thing about the Georgian Olympic team after the tragic death of their teammate.
Success can be measured by perserverance over a long period!!
Clara Hughes, Sara Renner, Kristina Groves....
Success can be measured by the ability to start the next day fresh even if yesterday was bad!
The men's speedskating team and the alpine skiing team were hammered for not meeting expectations. However, the men stepped up and made the best of their opportunity in the team pursuit. I could also say the same about the women's team pursuit team who got knocked out in the quarter-finals with a truly unlucky matching and a near win. However, they didn't pout and they skated an amazing time for a non-medal position and the crowd loved them for it!
Success can be achieved through the motivation of a community's support
The support from the community lifted Canada to a record level of golds. The crowds for the men's and women's curling and the men's and women's hockey will be images I'll never forget. I can't promise you the same crowd noise here at the store but I do promise you the same cheering. We all have different measures of success and different challenges but the support will be there for you regardless. Good luck in achieving your goals both in work and in fitness!
The new version of the ANB/Run NB website is up and looks pretty great!
Did you know that consuming a diet high in total fibre (17 to 30g per day) and soluble fibre (7 to 13g a day) as part of a diet low in saturated fat and cholesterol can reduce LDL (bad) choleseterol by 7%. Soluble fibre can be found in oats, psyllium, barley, fruits, vegetables and legumes.
There is a great Bay of Fundy run event that was featured in Canadian Runner magazine this past month. The photos in the article are incredible. The event is scheduled for August 14 but be prepared to get your shoes muddy! Check out the event website at www.notsincemoses.com. It might be a nice summer goal or a good warmdown run after the Marathon by the Sea.
Have you tried our new ASICS Gel DS Trainers?? To die for!!
With the Run through History and Marathon by the Sea events now both possibly using Rockwood Park, a decision has been made to switch the Saint John Half Marathon back to it's original St Martins roots. Information has been corrected on the Run NB calendar. Be sure to consider the toughest half marathon in New Brunswick as your next accomplishment. It's better thana tattoo!!
Speaking of goals, how about a cycling vacation that includes PEI's confederation trail this summer. The trail extends from the east tip to the west tip. There is a lot of information on http://www.tourismpei.com/pei-cycling
We are going to have free Yoga!!!!! at the store on Monday nights on March 8th, 15th, 22nd, 29th. This will take place at 5:30pm. Bring a mat and be ready for the Ara experience:) Ara use to work with me at the old RR and is about to open up her own studio so let's give her a great start.
Congratulations to everyone who completed the Hypothermic Half!!
Runner blog time (where are you Rosemary??)... Chuck is planning his races on http://www.kvchallenger.blogspot.com/ , John Kelly loves hill training on http://www.kvcmarathonfounder.blogspot.com/ and it's a busy Mike Power on http://love2runcanada.blogspot.com/
Make sure you join us at the run club meetings on Wednesdays, Thursdays and Saturdays!!
Recipe of the Week
Rise & shine breakfast sandwich
Makes 1 serving
Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300 calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.
Ingredients
* 1/4 cup (50 mL) liquid egg substitute * 2 tbsp (25 mL) light mozzarella cheese, shredded * 2 tbsp (25 mL) red pepper, finely diced * 1 tbsp (15 mL) sodium reduced deli ham, finely sliced * Pepper to taste * 1/8 tsp (1 mL) Italian seasoning (optional) * 1 whole-grain English muffin, toasted
Directions
1. Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray. 2. In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute. 3. Place egg on the toasted English muffin and off you go!
Nutritional information per serving
* Calories: 247 * Protein: 19 g * Fat: 7 g o Saturated fat: 3 g o Dietary cholesterol: 15 mg * Carbohydrate: 29 g o Dietary fibre: 4 g * Sodium: 710 mg * Potassium: 413 mg
We have had some great developments at the store recently. I just started a wellness contract with Irving Oil Operations so you will notice some new tips to the newsletter. The KV Challenge Marathon website is almost ready as well so that will be very exciting. My involvement as Head Coach with the Saint John Track Club is nothing new but our success just keeps growing. We had almost 60 top 3 results at the NB Indoor Track Championships this past weekend.
If anyone is interested in an evening shift on Wednesdays and/or Thursdays, just let me know at marathoncanada@live.com
Congratulations to everyone who took part in the Runners Do Care and Skate to Care this weekend. Hundreds of skaters went for more than gold Saturday at this year’s Investors Group Skate to Care raising $142,818.08 for mental health projects in New Brunswick. This year's total was bolstered by a $10,000 donation presented by Minister of Health, The Honourable Mary Schryer. What a great day!! It is always fun to combine activity with raising money for a great cause. Congratulations to everyone who was involved.
Do you need a Garmin 310 XT or a Garmin 405? I have extra stock from Christmas and I'll sell at discount so send me an offer:)
Runner blog time ... Chuck sounds cranky on http://www.kvchallenger.blogspot.com/ , John Kelly played pickup on Sunday on http://www.kvcmarathonfounder.blogspot.com/ and the wheels are off for Mike Power on http://love2runcanada.blogspot.com/
What is a healthy waist measurement? Use your belly button as the start/finish. Women can measure a little higher if it gives them a smaller waist. Remember not to use your hips. Under 40 is the general goal for men to avoid risk from being overweight and under 35 is the general goal for women! If you’re under those numbers, try to take pride in that fact!!
Is speedskating pumping you up at the Olympics? Why not check out information on the Saint John Speedskating Club at http://www.sjspeedskaters.ca/ They have a great history section on the site!!
Make sure you join us at the run club meetings on Wednesdays, Thursdays and Saturdays!!
Recipe of the Week
Festive Salad 900g of beets 1 cup of shredded red cabbage 1 cup of shredded carrots 4 green onions 1 teaspoon of dried dill 2/3 cup of crumbled feta cheese ¼ cup of red wine vinegar 1 teaspoon of dried mustard 2 tablespoons of canola oil 2 tablespoons of water 1 tablespoon of honey 1/3 cup of toasted sunflower seeds Freshly ground pepper for taste!!
Heart and Stroke’s Pro Tip of the Week: Laughter is a type of stress relief. Good time management is also a type of stress relief.
Alex’s Pro Tip of the Week: Have a funny calendar at your desk or in the bathroom but not at your desk in the bathroom.
The perfect workout….How about a warmup run? Than a Runners Do Care 4.22K? Then complete a longer run or have a skate!! It's this weekend:)
Yes I run at 7:30am at the Aquatic Centre on Tuesdays and Thursdays!!
If you register early for the Runner's Do Care at the store, I am putting people’s names in a draw for 2 watches. We are also donating some prizes to the event and will be there on the day. Get pumped!!
Valley Runners and the West Striders. Be sure to join us!!
Do you need a fuelbelt? Right now, they are 30% off at the store!!! Big Deal Al….
Walking Tuesday at noon for 30 minutes. Meet at the store, stay inside!! No cost!
I am doing personal consults on Tuesday nights. Contact me if you are interested at marathoncanada@live.com. Remember I have the video camera!!
Are you a spring/summer athlete?
* Remember that all athletes have to train to train so most baseball players and golfers are training hard as we speak so they don't get injured once the games begin * Your body craves consistency so get into the routine early by working out indoors if you have to while the temperature is cold * Working out at the pool is a great way to work all your muscle groups without having to do multiple exercises as the water exerts pressure form all directions * Plan a trip south so you can remind yourself how fun it is to be active outdoors * Best tip is to embrace winter like Coach Coffin and take advantage of opportunities like skating, skiing, snowshoeing....
The perfect workout….How about a half marathon run with the wind on your back when the wind chill is -24? Congratulations to everyone who ran the Reverse Hypo!! I put the results up on www.alexcoffin.com. The photos are on facebook under West Striders.
The perfect workout #2...The snowmobile trails are hard-packed already and are getting better every below zero minute. You can wear your regular shoes. Message me if you would like some tips on where to go. Or better yet join me for a run on Tuesday/Thursday morning at the Aquatic Centre at 7:30am and I’ll tell you personally.
We have a meeting this Wednesday night for the KV Challenge Marathon at the Red Whale at 8pm. We’re looking for somebody who might be interested in taking on the post race food organization. This a very rewarding position as it’s probably the most unique characteristic to the event and the most appreciated.
Neck Tubes!! We have ’em!!
It’s still on until the end of March!! For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete’s Pub St Paddy’s Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete’s Pub St Paddy’s Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It’s a great gift and a great way to support the local races:)
It’s not in the package but we are pumping up the February 13 Runners Do Care. If you register early for the event at the store, I am putting people’s names in a draw for 2 watches. We are also donating some prizes to the event and will be there on the day. Get pumped!!
Fit or unfit- core stability is essential for everyone. Big Deal Al has stability balls!!
I said it and they came. The Valley Runners groups are huge!!! We have a free advanced group at 6pm and a beginners group for run clubbers at 7pm on Wednesdays. Thank you to Stewart Munroe for the accommodation!!!
I will say it again part 2. The West Striders groups are huge!!! Be sure to hang with the gang this Thursday night at 6:30pm.
Do you need a fuelbelt? Right now, they are 30% off at the store!!! Big Deal Al….
Walking Tuesday at noon for 30 minutes. Meet at the store, stay inside!! No cost!
I am doing personal consults on Tuesday nights. Contact me if you are interested at marathoncanada@live.com. Remember I have the video camera!!
Swim classes are rocking!! Last Saturday graduated two swimmers to the big pool. Are you next?
Sun glasses for the winter sun! Joy has updated the store section on www.alexcoffin.com and www.marathoncanada.com. Check out our great deals in the comfort of your own home!! Alex will make deliveries!!!
Is your family active? Have you tried a dance contest?
This month is nutrition month so we’ll keep the nutrition tip theme on "from field to table"....
Nutritional Pro Tip: "From Catherine Field" (5 points if you get the joke)
With cold and flu season upon us, certain nutrients such as vitamin C, zinc and selenium are often touted by some to provide protection against seasonal illness. While it’s true that these nutrients do boost the immune system, more is not better! “Almost all vitamins and minerals play some role in ensuring an optimal immune response,” says Catherine Field, registered dietitian and spokesperson for DC, “but high doses do not help and may do harm.”
Here are the ‘straight goods’ based on evidence provided by dietitians – your trusted source for food and nutrition advice:
Vitamin C
The Facts: Optimal vitamin C status has been identified as important for the immune cells involved in defense against viruses. The main functions of vitamin C are to help heal cuts and wounds; keep gums, teeth, and bones healthy; keep blood vessel walls strong and help absorb iron from the foods we eat. Despite being studied for over 40 years, there is insufficient evidence to advise taking more vitamin C to prevent colds or the flu. The Recommended Daily Allowance [RDA] is 75 mg for women and 90 mg for men (an additional 35 mg should be added for smokers). This is easily obtained by having 1-2 servings of vitamin C rich citrus fruits (such as oranges), or vegetables like sweet peppers and broccoli. Vitamin C is also added to a number of foods that are routinely consumed by Canadians, such as apple juice. A higher dose of vitamin C is not without side effects such as causing digestive problems.
Zinc
The Facts: Zinc is important for the cells involved in defense against viruses. Zinc is also involved in many bodily functions. It supports normal growth and development during pregnancy, childhood and adolescence. It is also required for a proper sense of smell and taste so that low zinc status can influence your appetite and enjoyment of food. The current RDA for zinc is 8 mg for women and 11 mg for men. The best sources of zinc are seafood, meat, seeds, cooked dried beans, peas and lentils. A serving of beef (75 g or 2 ½ oz) provides approximately 4.6 mg of zinc and a serving of lentils (175 mL or ¾ cup) provides almost 2 mg of zinc. Plant sources are less reliable as the level of zinc in plants depends on the content in the soil. As a result, vegetarians who mainly depend on plant sources of nutrients are advised to consult with a dietitian to insure their needs are being met.
Selenium
The Facts: Although selenium is important for a healthy immune system, there is little evidence of a deficiency in the Canadian population or evidence that consuming selenium supplements will reduce the risk of viral infections. Recommended amounts are small, only 55 micrograms daily for adults, readily obtained from nuts, seafood, organ meat, pork and whole grains. Half a cup (125 mL) of cooked brown rice provides 8-10 micrograms of selenium and a serving of mixed nuts (60 mL or ¼ cup) has about 150 micrograms of selenium.
Feed a cold and starve a fever? Not good advice!
The Facts: Viral infections, such as the flu, are often associated with a fever. However, there is no evidence that “starving a fever” by reducing the amount of food eaten will reduce a fever. In fact, a fever is a helpful means used by our own immune system in order to fight off the viral infection. If we stop eating, the immune system doesn’t work as well and all of the nutrients mentioned above, as well as many others, are important to the immune system. “While it may be tempting to eat less when you’re feeling unwell, try to eat smaller, more frequent meals and healthy snacks to support your body’s defenses and drink plenty of water,” says Field.
The Bottom Line – “Optimal health doesn’t require a complicated diet based on a certain number of ‘super foods’. The key to good health is eating a well-planned balanced diet that focuses on variety,” concludes Dr. Field. While following these tips alone may not be enough to prevent you from catching the flu this season, they will help your immune system respond to its effects and contribute to life-long health.
Catherine J. Field, PhD, RD Professor of Nutrition Alberta Institute for Human Nutrition, University of Alberta Tel: 780-492-2597 catherine.field@ualberta.ca
Activity Pro Tip: Plan for an activity that stays out of the wind. Your enjoyment level could go up 400%!
Running Pro Tip: Getting itchy for a challenging run. Keep the focus on strength work and do hill repeats on the treadmill
The perfect workout….How about a 30 minute skate followed by a 20 minute bike when you get home? Does it sound easy? That’s because it was and fun too! Let's hope the weather doesn't make things too messy. This weekend was beautiful. I run from the Aquatic Centre at 7:30am on Tuesdays and Thursdays if anyone is interested in joining me.
This Saturday is the Reverse Hypo!! Half Marathoners start at 9am from the old store by Buccanneer's Pub. The 10Kers start at 10am at the breakwater on Red Head Road. Finishers will be driven back to the start lines after they reach Mispec Beach. If you have a friend picking you up, be sure to bring back another participant. The entry fee is a piece of clothing for Romero House. We all chow down at the pub afterwards.
We still have some left!! We have some mitts that would keep you warm in the Bay of Fundy!! It’s a 30% discount for you. That is off all mitts and gloves. A water-proof jacket from ASICS is 20% off!!
It's still on until the end of March!! For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It's a great gift and a great way to support the local races:)
It’s not in the package but we are pumping up the February 13 Runners Do Care. If you register early for the event at the store, I am putting people’s names in a draw for 2 watches. We are also donating some prizes to the event and will be there on the day. Get pumped!!
Guess what I now have at the store?? A handheld video camera and I am using it to show people their running form. Call beforehand and make sure I am here. I might be out filming my new action movie "Al Coffin 007".
I will say it again. The Valley Runners groups are huge!!! We have a free advanced group at 6pm and a beginners group for run clubbers at 7pm on Wednesdays. Thank you to Stewart Munroe for the accommodation!!!
I will say it again part 2. The West Striders groups are huge!!! But the big question is how many of them will do the Reverse Hypo even though it may not match their training distance this weekend?? I may have to let some of them start at the store and pick them up at the 8 mile mark. That is the kind of flexibility I am known for!!
Do you need a fuelbelt? Right now, they are 30% off at the store!!! Big Deal Al….
Walking Tuesday at noon for 30 minutes. Meet at the store, stay inside!! This starts in February with Alex. No cost!
I am doing personal consults on Tuesday nights. Contact me if you are interested at marathoncanada@live.com. Remember I have the video camera!!
Sheri was back for the Lady Tryers and Coach Coffin is in the house again.Coach Cormier and Coach Coffin are now alternating weeks so you can get two different approaches. However, I have a sneaky feeling it may be a joint effort this weekend. All levels welcome!! Join us this weekend at the Canada Games Aquatic Centre. Alex has extra goggles!
Huge news! Joy has updated the store section on www.alexcoffin.com and www.marathoncanada.com. Check out our great deals in the comfort of your own home!! Alex will make deliveries!!!
Remember when Eric Gillis came to town for the Saint John Half Marathon. Well we must have pumped him up. How does a 2:13:52 marathon sound?? This was his debut marathon in Houston on January 17.
Next month is nutrition month so expect more in the bulletin with this year's theme "from field to table"....
Nutritional Pro Tip: Have your children help prepare a meal at least once a week. This helps expand their knowledge about food and might just boost their interest and what both tastes good and is good for them!
Activity Pro Tip: Embrace the weather when you can at places like Rockwood Park but, when the weather is really nasty, think indoors like the gym or the pool.
Running Pro Tip: If the weather is colder but the footing is good, you can certainly try a tempo pace but always make sure that you warm up a little longer. As well, keep in mind that your pace is slowed by the amount of clothing you have on so give yourself a heavy clothing discount on your Garmin.
The perfect workout….How about a 2 mile run followed by a 10 minute swim? Does it sound easy? That’s because it was and fun tooJ It was a beautiful morning for a run and then a nice short swim to work the arms. I run from the Aquatic Centre at 7:30am on Tuesdays and Thursdays if anyone is interested in joining me.
Yes we are open later tonight as we will stay open on Tuesdays at Market Square to accommodate the Nordic Walking group. Be sure to check www.daytrippingnb.com for information on those walks, snowshoeing and the big Ottawa Trip!!
If it doesn’t move, it has to go. We have some mitts that would keep you warm in the Bay of Fundy!! They’re not selling so it’s a 30% discount for you. That is off all mitts and gloves and you can call me Big Deal Al!!
I’ve decided to do the race package certificates until the end of March!! For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It's a great gift and a great way to support the local races:)
It’s not in the package but we will be really pumping up the February 13 Runners Do Care. If you register early for the event at the store, I am putting people’s names in a draw for 2 watches. We are also donating some prizes to the event and will be there on the day. Get pumped!!
On the marathon front, there is a meeting at the Red Whale this Wednesday night at 8pm for the Kennebecasis Challenge Marathon. The main topic will be a preview of the new website. Everyone is welcome to come.
Have I mentioned that I have some running tops that are perfect for winter days like we are having?? No jacket needed and I have some great deals!! That’s why they call me Big Deal Al!!
You might not be able to call her Big Deal Helena but if you need info on that Boston bus or other running excursions, contact Helena Millar through http://www.travelcounsellors.ca/helena.millar
The Valley Runners groups are huge!!! We have a free advanced group at 6pm and a beginners group for run clubbers at 7pm on Wednesdays. Thank you to Stewart Munroe for the accommodation!!!
The West Striders groups are huge!!! Should we do another Amazing Race??
Do you need a fuelbelt? Right now, they are 30% off at the store!!! Big Deal Al….
Walking Tuesday at noon for 30 minutes. Meet at the store. This starts in February with Alex. No cost!
I am doing personal consults on Tuesday nights. Contact me if you are interested at marathoncanada@live.com
Okay now this is really big news..Sheri is back for the Lady Tryers and we have Coach Blair Cormier working with the huge beginners swim group on Saturday morning at 8am!! Coach Cormier and Coach Coffin are now alternating weeks so you can get two different approaches. Join us this weekend at the Canada Games Aquatic Centre. Alex has extra goggles:)
So one race a month….. Sheri did her Goofy but what about the rest of us!! What do people think about a Reverse Hypo on January 30? I’ll make it a clothes drive for Romero House.
Is your family active? How about night skating at Lily Lake? The girls and I had a blast!!
Nutritional Pro Tip: Enjoying breakfast may help control your hunger later in the day. Be a role model too as your children will eat breakfast more willingly if they see you eating.
Activity Pro Tip: Walk whenever you can whether it’s the stairs at work or parking further away.
Running Pro Tip: Remember your full foot plant for slippery sidewalks. You want to still be ready to react if you start to slip but more surface area means more stability. Tip toeing through the slippery spots actually makes you more prone to a fall.
A slight adjustment to our hours as we will stay open on Tuesdays at Market Square to accommodate the Nordic Walking group. Be sure to check www.daytrippingnb.com for information on those walks, snowshoeing and the big Ottawa Trip!!
The unveiling of our Valley Runners banner at KenVal Rehab is tonight!!! We have a free advanced group at 6pm and a beginners group for run clubbers at 7pm. Thank you to Stewart Munroe for the accommodation!!!
Do you need a fuelbelt? Right now, they are 30% off at the store!!!
Walking Tuesday at noon for 30 minutes. Meet at the store. This starts now in February with Alex. No cost!
I had to cancel the Tuesday night clinic but I am now doing personal consults on Tuesdays. Contact me if you are interested at marathoncanada@live.com
What... a huge beginners swim group we had Saturday morning at 8am!! Join us this weekend at the Canada Games Aquatic Centre. Alex has extra goggles:)
Tim L did it. So can you!! The Saturday swim-long run double is a great way to start the day. Saturday run club starts at 9am. Just the run is great too!!!!
Joy just came up with the once a month rule. One race a month so we will have to do organize something fun locally for January and then you can do Runner's Do Care in February and Pete's Pub St Paddy's Dash in March. The Hypothermic Half with the Running Room is February 21. Maybe a Half to Mispec the last weekend in January??
Is it cold? Get your hats and mitts at Alex Coffin's Fitness Shop!!
Pro Tip of the Week: Search youtube for instructional videos on fitness activities such as yoga, pilates, skipping rope, tai chi..... It is a great resource and you can usually cross-reference to make sure that the demonstrations are reasonably accurate. A hint though that any "Joe Burke Chi Relaxation Poses" are fakes!!
Did everyone have a great New Year’s? Should I be embarrassed that Wii Fit was part of my celebrations??
I think that was the best Polar Bear Dip ever!! 2010 is going to be a great year obviously.
Yes, we still have big sales in the store!!
Tuesdays and Thursdays at 7:30am at the Canada Games Aquatic Centre lobby. Anyone interested in a 30 minute run before work?
Walking Tuesday at noon for 30 minutes. Meet at the store. This starts on Tuesday, Jan 12 with Alex. No cost!
Tuesday nights at 6:30pm. Alex’s two month clinic involving video analysis starts this week. All club members welcome!
Wednesdays “Learn to Run” with the Valley Runners starts this Wednesday at 7pm with the free club starting at 6pm.
Alex’s Marathon Tips Clinic starts this Saturday at 9am at Market Square. This is for new club members but our present crew is also starting a plan for the spring. Get pumped!
Maureen’s Monday Night West Striders Crew is now officially starting January 25. Wait for the full scoop…
Need information on the Boston or Ottawa buses, e-mail Alex at marathoncanada@live.com
Have you read Canadian Running Magazine yet?? It’s a great magazine and available at Alex Coffin’s Fitness Shop!
Some people have a coffee for breakfast, I consumed 722 calories after a short walk. Who’s really ready for the day??
Brent Bethune is selling a 405 for $240. E-mail him at bbethune@nb.aibn.com
The kids had a blast this Sunday and we are expecting more of the same this Thursday. Check out the track club information at www.anb.ca/sjtc/
Interested in a 3k on the track this Saturday. It takes place at 2pm at U de M. $10 cheap!!
Of course, I’ll be at the pool before the track meet and the 9am run club. Learn to Swimmers can meet Alex at 8am at the Canada Games Aquatic Centre.
Woooooo… what a week!! Are you back in the routine yet? Aaaaaand here’s your first pro tip of 2010….
Pro Tip of the Week: Resolve to use another sport for fitness this year other than running or gym work. How about badminton? On Monday evenings, there is a group that plays from 8pm to 10pm at Millidgeville North School. The group plays from January to April and the fee is $75. More information can be found on this group and other badminton groups by contacting Susan Bishop at onandoffcourt@nb.aibn.com.
First and foremost, I hope everyone had a great Christmas! It’s Boxing Day Week and that means Boxing Day sales for the week!! We have 50%, 30% and 20% discount racks and everything else is 10% off for the week!! We’re starting to update the on-line store items on www.alexcoffin.com so keep checking the site and clicking on the store tab for our big sale items! I’ve decided to continue the race package certificates into the new year!! For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It's a great gift and a great way to support the local races:)
We are closed at 5pm on New Year’s Eve and closed on New Year’s Day. Don’t forget the Polar Bear Dip at noon at Mispec Beach!! Clinic and Club Info: Monday nights on the west side. I will be confirming the start date with Maureen as we may need to delay. The first week of January (4-10) though will start with 7:30am free run from the store on Tuesdays, noon walking group with Alex on Tuesdays from the store, Tuesday night clinic at 6:30pm with Alex from the store (for 2 months), Wednesday night free run from KenVal Rehab at 6pm, Wednesday night beginners clinic at 7pm at KenVal Rehab, 7:30am free run from the store on Thursdays, Thursday noon water running class at the Aquatic Centre, swim lessons at 8am on Saturday at the Aquatic Centre, Saturday morning clinic at 9am from the store and Saturday no fee run club with Ed at 9am from the store. Connie and the D&M checked off my Christmas Wish List and I have a new Camcorder to videotape running style. I will be using this extensively in the clinics this year and by appointment in the store!! The Saint John Track Club starts it’s practices on January 3 with Sundays at Harry Miller and Thursdays at UNBSJ. Check out our club info at www.anb.ca/sjtc/ I have Steve Roderick working on our new KV Challenge website. Please send in any input on things you would like to see on the site. I’ll keep posting the trip details:
The Boston Bus details!! Depart - Friday 16 April 4 nights in Fairfield Inn Tewkesbury Bus Transfers to Expo, City Tour and Race Start in Hopkinton. Daily shuttle to Boston. 4 x Breakfasts Time for shopping and sightseeing in Boston. Fully escorted. Prices start at $399.00 p.p. in a Quad or $499.00 p.p. in a Double. $100.00 deposit due at time of booking. All bookings are fully protected by TICO for financial peace of mind. For more information or to book please call - 506 214 1085 or e-mail - helena.millar@travelcounsellors.ca
Join Yennah Hurley and friends on a fun-filled National Capital Race Weekend get-away! OTTAWA MARATHON MAY 28 – MAY 31, 2010
Limited seats… reserve yours now!
Reasons to join your friends…
• Everything is within walking distance - the start, finish, and Pfizer Health & Fitness Expo ! • Complimentary tour of the marathon course will take place on Saturday May 29 • Beautiful scenery the entire distance. Lots of spectators along the route. • The Radisson Hotel, located just minutes from the Race Start & finish, is your home for 2 nights! • Full Breakfast each morning! • Most importantly, the fun and friendship you’ll enjoy with others! The fee of $330 per person quad, $365 triple, $435 double and $655 single is based on a minimum of 35 paying participants. Pickup/drop will be in Moncton, Sussex, Saint John & Fredericton areas. For more information contact: Wanda Hughes Telephone: 506-672-0770
I don’t know if they sold the treadmill yet?? Great deal on a treadmill. Asking for $800!! Top of the line—Nautilus/Trimline T350HR 2.5 HP—North American Made Low miledge Multiple pre-set programs or design your own 10 levels of Incline Comes with heart rate monitor Phone Bob Cote at 849-7479
Pro Tip: You should still be on your fitness vacation so your tip is on the new Beatles Guitar Hero game. I scored a 90 on the vocals by staying with the beat and giving myself to the song!! (PS: Connie scored a 50)
The big news!!We are going to have a huge Amazing Race this Thursday at 6:30. If you want to take part, you just pick a partner. There is no fee. You need a cell phone (for your next clue) and a digital camera (for proof). There will be prizes!!
A big thanks to everyone who has come in to the store already for their Christmas shopping. We appreciate your business. For those who haven’t come in yet, we have lots of great items for sale including Breathe Thermo clothing and our Run Event Gift Certificates.
I regret to inform everyone that we are losing Coast Tire as a major sponsor of the Coast Tire Kennebecasis Valley Challenge Marathon. It certainly isn’t the best situation to lose a sponsor of an event but especially the primary sponsor who facilitated the creation of the event. It is my sincere hope that we may be able to bring back Coast Tire again in the future as the event grows but stays true to it's roots at the same time.Coast Tire was the primary sponsor of the event since it's premiere in 2004. I hope that any of you who have had a positive experience at the event would consider joining me in writing a letter of thanks to:
Ron Outerbridge
President and CEO
Coast Tire & Auto Service
130 Somerset St., Suite 150
Saint John, NB E2K 2X4
The Boston Bus details!! Depart - Friday 16 April 4 nights in Fairfield Inn Tewkesbury Bus Transfers to Expo, City Tour and Race Start in Hopkinton. Daily shuttle to Boston. 4 x Breakfasts Time for shopping and sightseeing in Boston. Fully escorted. Prices start at $399.00 p.p. in a Quad or $499.00 p.p. in a Double. $100.00 deposit due at time of booking. All bookings are fully protected by TICO for financial peace of mind. For more information or to book please call - 506 214 1085 or e-mail - helena.millar@travelcounsellors.ca
There is a Tim Hortons Marathon by the Sea vision session being held Tuesday, December 15th, 6-8:30pm, Lily Lake Pavilion, Saint John. Be sure to go and help them develop their planJ
Are you interested in competing at a track meet this Saturday in Moncton? I am going up with a van and can take passengers. The cost is $5 per person and I think you would have a blast. It only goes until noon so it’s a great opportunity to try some speed. No training needed!! Check out the info at http://www.trackiereg.ca/images/uploads/race_director_13/info_169_1.pdf
Beryl & Bernie Doiron have recently written & published a book detailing their fabulous experience of Cycling Africa - Cairo to Cape Town! In honour of their great feat, we are hosting a BOOK SIGNING event and ask if you would be so kind to find a few minutes to join us and meet B&B : Where: Alex Coffin's Fitness Shop, Market Square When:SATURDAY, December 19th Time:3:00 - 5:00 pm For those of you who are unable to attend ... please feel free to check out the online ordering option at authorhouse.com ! It's a quick read (approx. 200 pages), numerous pictures are dispersed throughout the text. We hope you enjoy and look forward to hearing from you.
Was that Sea Dogs run great or what??
What’s on Monday nights at 6pm at KVHS. Brent Bethune’s running crew!! Facebook him for more info.
Why would you take your dog for a walk without a reflective collar? You can get them at Alex Coffin’s Fitness ShopJ
Pro Tip of the Week: The party advice begins….. Don’t try to sleep on a full stomach, do at least 10 minutes of exercise and then give yourself 10 minutes to wind down. You will sleep much better.
The race package certificates are picking up steam!! For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It's a great gift and a great way to support the local races:)
Last week for photos with the Olympic Torch!! I’ll have it at KenVal Rehab for this Wednesday night, at the store for this Thursday’s club run at Market Square and all day on Saturday. Just phone me beforehand if you would like to get a photo taken during the day this week.
Speaking of this Thursday, we are planning for our Amazing Race event before Christmas. Got some ideas?? The basic plan is to do a run where you have 5 tasks to do and you will need a camera to prove you did themJ
What do we have new in the store?? How about a ton of new breathe-thermo outfits from Mizuno!! They look good and keep you warm!! And when you buy something from the store, make sure you fill out a ballot for a $500 shopping spree!!
Congratulations to all of the Santa Shufflers and Jingle Bellers!!
If anyone wants to drive with me to Oromocto tonight, I’m putting on a clinic on interval training. It goes from 7-8pm at the indoor track. If anyone wants to leave their car at the Grand Bay Irving, I’ll be leaving from there at 5:45pm. The only fee is the $7.50 admittance to the fieldhouse.
I'll make two comments on the recent additions to the Run NB Calendar and then I'll leave it at that:
-First and foremost, I am very happy that the Marathon by the Sea has been moved back to August. This is the historical date and where I strongly believe that the majority of support is behind.
-Whether you are introducing a new event, changing a date of your event, or coming back after a break, you check the calendar from the year before and at least try to avoid a historical event. This applied in 2004 (Fall Classic) and applies again in 2010 (George Gallant). RunNB needs to take a different approach to their event calendar in my opinion.
Pro Tip: Now that it has snowed, it is time to adapt with your foot strike:) Remember to slow down your transition from heel to toe so you have more of a full foot strike. Save the speed for the spring!!
Thanks to everyone who cheered the kids and I at the Christmas Parades. It was a big thrill for them!!
Birthday Mile Results Alex Coffin 8:43, Erik Klein 8:47. Dale Morris 9:18, Malcolm Boyd 10:25, Tim Lowery 10:45, May Beaulieu 11:25, Craig Wilson 12:33, Marta Kelly 14:30, Phil Nelson 14:40, Elizabeth Donnelly-Nelson 16:10, Boon Kek 16:35
Birthday Mile Results # 2 (the unofficial but "tough as nails" crew) Blair Cormier 9:21, Dave Young 11:30, Laurie Young 12:41, Jonathan Sullivan 13:25, Dianna Payne 16:35, Carvel Crabbe 16:35
There is a "no tax" weekend Nov 27-29 so we are starting it early for our loyal customers. The "no taxes" is on our jackets, pants and socks:) Other great deals too!!
We have a big fashion show for charity next Tuesday, December 1 here at Market Square. We are being asked to show off some clothes and we would love to have some "paid volunteers". It starts at 5:30pm and proceeds go to the Boys and Girls Club of Saint John.
I have been working on event dates for 2010. John Kelley is still collecting feedback for the KV Challenge date:) After much thought, I have set the date for the Saint John Half Marathon. We have moved from August to clear room for the Marathon by the Sea. Just in case the Marathon by the Sea stays in September, I have picked September 18 so the Saint John Half would still be the perfect lead-in to the Marathon. This also avoids a conflict with the Fredericton Fall Classic and the Hampton 5 Miler. I picked September 18 instead of September 19 as well so we are the day before the Terry Fox Run.
So what is going to be new about the Saint John Half Marathon. How about a free trip to the Cayman Islands for a lucky half marathoner!! This is what we will be receiving for a $5000 commitment to the Arthritis Society. To help fund the new Saint John Track initiative with UNB, I am adding a "Super 7" (km). How about that to pump you up!!
We have lots of great stock in the store for Christmas Purchases. As well, we will be doing a special gift certificate plan starting on December 1. For $120 for the build-up package, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the Brent Kelly Memorial 8K, the Catch the Bug 10K, the Blood Pumping 10K and the Grand Bay 10 Miler!! For $120 for the 5K special, you receive a $40 gift certificate and register a special somebody for the Pete's Pub St Paddy's Dash 5K, the K Park 5K, the Rothesay Elementary 5K, the Do It for Dad 5K and the River Valley Rave Run 5K. For $120 for the KV Marathon special, you get the Saint John Half and the KV Challenge Marathon plus an $80 gift certificate. All 3 packages have the Creepy Crawl thrown in as a bonus registration!! It's a great gift and a great way to support the local races:)
I have pasted the Olympic Torch Schedule at the bottom. I hope you can come out and cheer for one of us:) One of the police escorts will be a runner that I raced against in the 80s while in Edmonton!! We used to both work for the Running Room but Mark was actually there ahead of me when there was just one store!! How freaky is that:)
I think I get the torch right away so check with me afterwards if you would like a photo with the torch:) The torch is purchased and I'm going to eventually get it encased over at the Centre Beam Building.
Pro Tip: Pop is definitely tougher than beer when drinking quickly:)
Olympic Torch Schedule Sussex to Grand Bay-Westfield
TUESDAY
12:58 to 1:07 p.m. - The torch arrives in Sussex Corner and travels the King George Highway from Plant Road onto Main Street.
1:07 to 2:40 p.m. - The torch will be carried into Sussex for a community celebration, arriving in the downtown core at 1:30 p.m.
3:26 to 3:43 p.m. - The torch visits Hampton, traveling Main Street from Centennial Road to St. Paul's Street.
3:43 to 4:22 p.m. - The torch passes through Quispamsis along the distance of Hampton Road.
4:22 to 5:47 p.m. - The torch runs through Rothesay, continuing along Hampton Road to Rothesay Road and into Renforth along the shores of the Kennebecasis River, ending near Park Drive.
5:51 p.m. - The torch reaches Saint John beginning at Highway 1 travelling south on Rothesay Avenue eventually turning to Union Street. Travelling the distance of Union Street, the torch then turns south on Water Street, marching to an evening community celebration at the city's cruise ship terminal. The torch is set to arrive at 7 p.m.
WEDNESDAY
8:13 to 8:51 a.m. - The torch will begin in Saint John at Fort Howe and head west to Lansdowne Avenue, turning south before making a quick turn east onto Main Street. It will then follow Main Street to St. Patrick Street, then turning east onto Union. From Union Street it will go down Charlotte Street, turn west on St. James Street, head back north on Prince Williams Street completing a loop back to Union Street.
8:55 to 9:27 a.m. - The flame will then be transported to complete a loop in the southern part of the city, starting at Market Plaza heading east and turning south on St. John Street and continuing onto Dufferin Row. It will then circle Martello Tower Park, head west on Lancaster Avenue, before heading north or Duke Street West to complete the circle.
9:42 to 11:37 a.m. - The torch will visit Grand Bay-Westfield starting on River Valley Drive near Station Road and heading north until reaching Highway 102.
The end of a great running season is in sight but it is not over yet. We still have a couple of events to come and of course the Run New Brunswick annual awards night Nov. 13. This weekend features the Rothesay High School Leadership Class Run for ALS. We hear so much about young people not caring but these Rothesay High students are stepping up to help the ALS Society raise awareness and funds for the fight against amyotrophic lateral sclerosis. They have put together a solid 5-km race starting from Rothesay High at 10 a.m. Saturday. You can register at www.atlanticchip.ca. This is the last 5-km of the season in southern New Brunswick so be sure to get out and enjoy.
The Cyber Metric Marathon and Half Marathon is also coming up this weekend. This unique event can be run anywhere you like between Sunday and next Wednesday, Remembrance Day. Simply get a few friends together, measure a 13.1- or 26.2-km course then complete your own run/walk with a few of your friends or on your own. After the event, we encourage taking a little time to celebration and to email in your results, which will be tabulated and posted online. All participants are asked to run one of your kms in silence and dedicate that distance to the brave men and women who protect our freedom today and those who have gone before them. Get all the details at www.ontherun411.com. There will also be a local event at K-Park School on Nov. 11 at 1 p.m.
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SPOOKTACULAR: On Halloween there was a very spooky event in Saint John as the Creepy Crawl 5-km hit the streets. The costumes were excellent and all participants had a great time. The fastest ghosts of the day for the men were Matt McNeil of Saint John in 16:34, Ian Forbes of Fredericton in 16:43 and Dean Strowbridge of Willow Grove in 16:52. For the women, Brenda Guitard of Saint John finished first in 20:17. Katie Robinson, also of Saint John, was second in 20:24 followed by Nathalie Carrier of Beresford in 23:55. The next day in New York City was the famous New York City Marathon and New Brunswick was very well represented. The top female finisher from Canada was our very own Paula Keating of the Miramichi in 2:58:02. The top hand-cyclists from Canada was Dr. Ed Doherty of Saint John in a time of 3:02:58. Several other New Brunswickers did us proud as they conquered this very impressive marathon, which attracted more than 40,000 participants.
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TIP OF THE HAT: This week's Person on the Run goes to a great guy who has motivated more runners than I think he could ever count (and he's a really good counter). Ed Bowe was a key player in making the Creepy Crawl 5-km a big success. Coach Ed and his great wife Rita are an inspiration to runners and put the fun back into this great sport. Gotta run....
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
Make sure you check out Daryl Steeve's column from the paper. I posted it on www.alexcoffin.com. There is a very nice mention of Ed and Rita! So I think everyone had a great time at the Creepy Crawl! The photos always tell the story:) Congratulations to the event committee for a first class event. Connie counted the money collected and it looks like we have over $1500 raised for the food bank. This includes $750 in Sobeys gift certificates collected by Bruce and Nancy Connell!!
We have a new set of items on sale for 50% discount at the store and we have some incredible new arrivals from ASICS. You better come quick as I think the staff are buying up the new purple tops. Come visit us and I'll throw in a bonus pro tip:)
The Rothesay High School Leadership Class Run for ALS is this Saturday at 10am. The distance is 5k:)
Earlier in the morning, Sherri Colwell-McCavour is organizing a women's swimming group (The Lady Tryers) at the Aquatic Centre on Saturdays. It is at 7:30am and they may be going out for breakfast afterwards. The Fundy Extreme Triathlon Club meets at the same time if you are an experienced swimmer. Be sure to get your swim gear here at the store:) We have suits on sale and new suits in from Speedo.
From Daryl: “The Cyber Metric Marathon and Half Marathon is also coming up this weekend. This unique event can be run anywhere you like between Sunday and next Wednesday, Remembrance Day. Simply get a few friends together, measure a 13.1- or 26.2-km course then complete your own run/walk with a few of your friends or on your own. After the event, we encourage taking a little time to celebration and to email in your results, which will be tabulated and posted online. All participants are asked to run one of your kms in silence and dedicate that distance to the brave men and women who protect our freedom today and those who have gone before them. Get all the details at www.ontherun411.com. There will also be a local event at K-Park School on Nov. 11 at 1 p.m.”
The Saint John Track Club is wrapping up their cross country season by going to Atlantics this weekend. The kids have been training out of the store on Thursdays so we’ll continue that until Christmas:)
Be sure to bring your child to run on Thursdays or message me on the information on indoor track training that starts for the Club in January. Thanks for the big crowds on Wednesday in the Valley and Thursdays at the store. You guys are tough!!
For any kids interested, I have SOGO stickers and buttons at the store. This program is supported by Recreation New Brunswick and the kids can check out the fun website on https://secure.sogoactive.com/ssldocs/youth/index.jsf
Please consider going to the Run NB “Celebration of Running and Walking” on November 13. NB Marathon Record Holders Joe McGuire and Eunice Phillips will be inducted into the Run NB Hall of Fame. Information can be found at www.anb.ca and then by choosing the Run NB tab.
The countdown to November 25 will be a lot of fun. Carrying the Olympic Torch is a huge honour and I hope I can share that experience with anyone interested. As well, Club Member Tim Lowery and Daryl’s wife Ellen Steeves are carrying the torch the day before on November 24. It should be an exciting couple of days.
Good luck to Earle and Gina with their Ironman this weekend in Florida!!
Last but not least, I have received official word that my proposal for the 2010 Marathon by the Sea has been declined. I want to thank everyone who expressed support for my plan.
Pro Tip of the Week: Start planning your events for 2010 but try to highlight at least one event where you will volunteer. I think I love running races as much as the next person but I especially love watching events as a volunteer. The races up front are always fun but it is the races in the middle and back that are often the most entertaining. For example, I’m not sure if that was heavenly for Frank Kelly to run so fast in a monk’s outfit on Saturday:)
The Creepy Crawl Countdown is on for this Saturday. A first year is always a success no matter what but I know how hard Ed and his committee has worked on this event. I'm not sure what surprises will be in store but I know there will be some. 10am start at St Mark's United. Spread the word!! $5 and a food donation.
Congratulations to everyone who competed in Moncton. That was another experience:) Aisha was the big star with her sub 4 but everyone did great just weathering the storm. We all broke wind!!
Special Mention! Chris Brake of Saint John completed a rare sweep of the three major fall marathons in New Brunswick. Chris first won the Marathon by the Sea in late September in 2:40. Then 3 weeks later, he ran a course record 2:32 at the KV Challenge Marathon. Just a week after that, Chris ran another course record at the Legs for Literacy Marathon in Moncton finishing in 2:42. Chris's time at the KV Challenge Marathon presently ranks him as the #2 marathoner in Atlantic Canada behind Rami Bardeesy of Halifax and in the top 30 nationally!! Congratulations Chris!!
You got kids!! Bring them out to our Saint John Track Cross Country practices. We are almost done as we go to Atlantics on November 7. This would be a great chance for your child to see how we train and how much fun it can be. We meet Monday at 6pm at Lily Lake and Thursday at 6:30pm at Market Square.
Have you seen our new bathing suits??? The speedo shipment is in!!
I am almost ready to pack the triathlon stuff up. Did you still need a tri short or tri top? 50% off!!
The countdown to the Wednesday Board Presentation for the Marathon by the Sea is on. Please consider writing or e-mailing a letter to the editor of the Telegraph Journal to support a one year "kick at the can" for Alex Coffin. You can do that by going to http://telegraphjournal.canadaeast.com/onsite.php?page=contact&letters#C
To all fellow Amazing Race fans, I am still a fan of the Harlem Globetrotter Team. Yes they did catch some heat for teasing the girl who was afraid to go down the water-slide but this was from a guy who basically just tried to push his girlfriend down it!! I was getting so pumped up watching the event last night, I thought how fun that would be to have a mini-amazing race from the store on a Thursday night. The wheels are turning!!
I think November 21 is working for everyone for the Beer Mile. Details will follow!!
Pro Tip: The art of recovery!! The pool, the pool, the pool and more pool. Hot tub every now but always pool afterwards. Take this time to rediscover the joys of massage and, if you have had some injury issues, get an appointment with a physio or an athletic trainer to give you a plan for staying injury-free!!
The running season is quickly winding down but there are still some exciting races to come. This weekend is the big one, the provincial marathon championships. Slated for Moncton at the Legs for Literacy event Sunday, this run has been incredibly well managed and has grown to be a top-notch race. It has something for everyone from the 5-km to the full marathon. This year there are new routes but all the same great volunteers and services. You can register online at the Running Room or Atlantic Chip Timing sites. Looking ahead, we have the Creepy Crawly 5-km in Saint John on Halloween and the new Marathon Luc Gallant at Kouchibougouac National Park Nov 1.
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MARATHON JOURNEY: This past weekend was an exciting one for the KV Challenge. There was a great turnout and the inaugural half-marathon was a big hit. However, the really big show was Chris Brake and Alex Coffin going head to head. There was lots of speculation about how this race would go and it started out looking like Coffin was out to avenge his second-place finish at Marathon By the Sea. He took an early lead hoping to break Brake but Chris had learned from Alex's tutoring and didn't take the bait. Instead he bided his time and as the halfway point came along it was clear he had plenty in the tank. The second half was all his as he motored to a season-fastest 42 km, and one of the fastest New Brunswick marathons of all time. Brake had hoped, with a good day, to take maybe 30 seconds off his course record. Well, he had a great day and took five minutes off his time, finishing in two hours, 32 minutes and 28 seconds. Coffin finished second in a still impressive 2:47:48 and was the first to acknowledge Chris' great run. These two talented runners continue to give us excellent races to enjoy. Third place went to Dean Mercer of Rothesay in 3:00:52. For the women, it was Maggie Johnson of Quispamsis, also setting a season-fastest time for the province with an impressive 3:17:47. Kim Bailey of Cornwall. P.E.I. took second place with a time of 4:22:16.
In the first half-marathon included in the KV Challenge, the men's winner was Ivon LeBlanc of Saint John in 1:29:48. For the women, Becky Melvin, also of Saint John, was the winner with a time of 1:43:15.
One unique and exciting aspect of the KV Challenge is the relays. In the four-person relay, Running Out, consisting of Greg Parker, Steve Dohaney, Graham Taylor and Gary Ogden, topped the event in a combined time of 2:55:11. The two-person relay was won by Team DNA, a great pair of runners, Arlene Harrigan and Dean Strowbridge, in a combined time of 2:53:22.
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TIP OF THE HAT: The Person on the Run this week was too close to call so we will have two. Of course Chris Brake has to get the nod for his fantastic run. Chris has always possessed raw talent but this year he has really matured as a runner. He has limited his racing, gotten lean and fit and ran some very smart races. Excellent job Chris. We also need to give kudos to John Kelley, stepping back from the KV Challenge race director's chair after seven years. John had the vision for this race and despite some concern for the hilly course by some members of the running community, myself included, went on to make an extremely successful event. John, today I am happy to publicly eat crow and congratulate you on what is an excellent course and a great event. The hills make the course interesting and you, Bill McGuire and your entire team deserve to take a bow for the excellent work. Thank you for your dedication to this event, I'm sure you won't be far away as Alex Coffin steps in to carry on your great traditions.
Gotta run....
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
It's almost Thanksgiving but there is a lot of running season still ahead of us.
There are the last two Alex Coffin Fitness Shop Super Series races to come. The Legs for Literacy in Moncton goes Oct. 25 and serves as the provincial marathon championship. The final Super Series event of the season is the Creepy Crawl on Halloween. This 1- and 5-km race in Saint John is a new addition to the season and sounds like great fun for the whole family. Of course the other big run is the KV Challenge Marathon, running from Bloomfield to Rothesay, through the beautiful Kennebecasis Valley. Mark Oct. 18 on your calendar for this one. You will be glad you did.
There is also a new event in November at Kouchibouguac National Park. The Marathon Luc Gallant offers everything from 5-km to a full marathon on the trails of this breathtaking park. The inaugural run will be held Nov. 1.
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INSPIRATION: Last weekend we saw some great stories in running. In Saint John, the Run for The Cure once again reminded us of what is important in life. Friends, families, supporters and survivors were not daunted by mere rain and showed up in droves to make it happen. Their inspiration reminded us that the finish line is just one more step in the journey and everyone who crosses it, no matter in what time, moves the cause forward. Congratulations to everyone involved and to the walkers and runners who stood up to say we will beat this disease.
Meanwhile, the father and daughter team of Frank and Marta Kelly were burning up the course at the Maine Marathon. In the half marathon, Frank won his age category by seven minutes with a 1:52:53. Pretty amazing for the 70-74 age group. Not to be outdone, Marta ran the full marathon in a Boston qualifying-time of 3:42:55.
This dynamic duo has been an inspiration all season. Several other New Brunswickers made their mark, including: Saint John area marathoners Dave Horgan (3:29:11), Chris Creamer (3:48:38), Rosemary Boyle (4:17:17), Gina Hyslop (4:22:44) and Chuck Todd (4:36:27). Congratulations to these great ambassadors of our running community.
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TIP OF THE CAP: This week's Person on the Run may be a surprise, considering I don't even think she ran this week. But she has certainly been on the run. Sue DeLong is the race director of the Run for The Cure. Sue has been involved for years and her dedication to the runners and survivors is second to none. As a nurse, she knows the challenges for the health-care system. As a woman, she knows the challenges of breast cancer and as a compassionate human being, she knows the challenge families face when dealing with this disease.
So, there she was, in the pouring rain making sure all those dedicated walkers and runners were well cared for and appreciated. Sue you are truly an inspiration. Thank you from the running community and beyond.
Gotta run....
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
This week's topics: -KV Challenge -Swim Suits -Creepy Crawl -Tough questions -Store Hours -Pro Tip
KV Challenge is almost here!! The event is capped at 100 marathoners and 30 relay teams. A great addition this year is the ability to run a half marathon without being on a team and have a certified team:) All participants receive a pre-race pasta meal, dry-fit shirt, post race meal, medal and certificate for $45! You can register on-line with Atlantic Chip or we have forms at the store.
Darlene is moving some swimsuits to the sales rack as we prepare for our new swimsuits to come in!! Speedo is back in the house!! You can try them out at my water running class on Thursdays at noon at the Aquatic Centre.
Ed and his crew are ready for you!! The Creepy Crawl is looking like a big success for the food bank. Keep the morning of October 31 on your schedule:) Bring the kids, bring a costume, bring a smile!!
I didn't want to shy away from the tough questions on the Marathon by the Sea so check them out on www.alexcoffin.com or the forum on the Run NB website. If you have any other questions or concerns, send me a message!
Yes we are open until 8pm at Market Square:) Darlene is ready with great advice (and some good jokes).
Pro Tip: So Chris Brake tells me he is going to beat me by even more at the KV Challenge:) So I don't want to make it too easy for him so I'm doing the following in my last big week: -the Kenyan Hill workout (up a hill that is at least 1K long repeating it and running downhill only slightly slower than up) -the Yasso 800s (ten half mile repeats in my projected marathon time) -the Super Seven Shake and Bake (three seven mile repeats at marathon pace)
These are great workouts for anyone if you want to try them this week for KV or later for Moncton. For someone running a shorter distance, just make the workout shorter like doing only 5 Yassos:) Good luck everyone!!
Question and Answer about the Marathon by the Sea - 2009-10-07
HI everyone,
I believe a decision is being made soon on the Marathon by the Sea Event Chair and I am e-mailing board member Patrick Grannan today for notification on when that may be. This is the most influential running event in our area and it's great to see the involvement that everyone is taking in this issue. Please remember that I have set a time-line on my bid of November 15 and I will be going back to supporting the event as I have before regardless of who the event chair becomes. In an effort to keep my bid as transparent as possible, I am pasting answers to tough questions I have been asked in recent days including feedback from present Event Chair David Ryan and Running Room Event Co-ordinator Anita Hoffman on Monday morning. I will take further questions from anyone and post them on www.alexcoffin as well.
You claim the numbers are down but others are saying that you are not considering the number of registrants instead of participants and ignoring the kid's harbour hustle. Alex: I'm only trying to compare apples to apples. I have easy access to the number of finishers for every year of the Marathon by the Sea from 2000 forward. I also have access to the number of finishers with the other events. There would certainly be more registrants than indicated but this would be true for any other year. The Marathon by the Sea would have had a kid's event in 2000 and virtually every other marathon event has a children's event.
Other events are experiencing declines due to too many races, why should the Marathon by the Sea be any different? Alex: The Marathon by the Sea isn't just "any" race, it's a marathon event that needs to be compared to similar marathon events. Fredericton and Moncton are the most comparable and they are experiencing gains.
You are involved with other events. Why don't you stick to those and leave the Marathon by the Sea alone? Alex: I certainly am and will continue to be regardless of the decision made by Mikle Doyle. I would like to lead the Marathon by the Sea because that would be a dream come true.
You say you are trying to keep this positive but you appear to lead by being negative. Alex: My mandate is for change and it is certainly a challenge to do that without inferring past misjudgements. However, I think the main issue here is accountability to the participant. Even if I am not successful, the event board is being publicly asked to address concerns and I'll be the first person to put my money where my mouth is and re-register for 2010 when registration opens. If concerns are invalid then they will not remain concerns in the long term.
This year's event chair claims the board had no choice with the 7am start. Why do you imply that there was a choice? Alex: I remain unconvinced that this was unavoidable. To claim that it is would be to imply that every subsequent year would have the event's start time be determined by the cruise ship schedule. The cruise ship schedule is available well in advance and I believe that adjustments could have been made to avoid an early start for the shorter events.
It has been stated that you expect to get paid to organize the Marathon by the Sea? Alex: I have pasted the business plan that was presented to the board for the 2008 Marathon by the Sea on the Run NB forum and I can send it to anyone interested. This would have been after an attempt to be nominated as event chair in January/February 2008. If you scroll down to the budget, you will see an amount for $45,000 and this was meant to be given to the position that is presently occupied by Al Babineau. I do have Lori Weir down earlier as a prior race director where she should have been mentioned as an event chair. I am going to assume that I said at the time that I could do the job but the intent was to always have someone like Al Babineau or John Kelley do that position. At no time, would Al or John requested renumeration to do that position. However, I felt for the long-term health of the event it would be best to have a paid person in that position similar to the bigger marathons for the event to grow. For 2010, I definitely did not want to create a paid position until it was viable and our charitable donations were satisfactory to the public.
You were actually on the board for 2008 as the Volunteer Co-ordinator after your last bid to lead the event but you resigned. Why did you do that? Alex: Mike Doyle made a decision to enter into a 3 year commitment with the Running Room and I was not given the opportunity to bid for the same sponsorship. The reason given was that the offer was too good to pass up. I was obviously upset that I wasn't given the opportunity especially given that I was on the board and had recently outbid the Running Room for a 3 year sponsorship of the Run NB Superseries. I did not feel comfortable being on a board that did not allow for at least my input on an important issue before a decision was made. However, other than my resignation from the board, I continued my strong involvement in the event by continuing to participate, promote, sponsoring a mile sign and organizing a water stop. I was not approached in 2009 to re-sponsor a mile sign but would certainly have done so again if asked.
You've been offered a position on the 2010 Marathon by the Sea board. Why would you not accept a position other than the event chair? Alex: Based on my experience with present event chair and the founder, Mike Doyle, I think I need to be given the chance to lead the event independently of them and then let them evaluate my performance afterwards. My 2008 proposal included an annual evaluation process.
Would it be possible for your store and the Running Room to co-exist in sponsoring the Marathon by the Sea? Alex: My easy answer is yes and my realistic answer is no. I have a very strong history with the Running Room and managed two stores for the company. I believe that the Marathon by the Sea secured Saint John as the second location in New Brunswick when the Running Room was considering a second store in the province. As a manager, I was also able to secure shared sponsorships of events when I was in Victoria with our main competition being Frontrunners and in Saint John with Green-Lee Shoes. Specific to the Marathon by the Sea, I was able to secure an agreement when I was with the Running Room that kept Green-Lee shoes involved. I think it's a dream of a lot of people to own their own business but that doesn't take away from the fact that the Running Room would view me as direct competition. I will say that they ask for exclusion of competitors with their sponsorship but don't always get it so that's why I would say possibly yes. Once their agreement expires, I would certainly be looking for an agreement to ensure that any fitness store can collect entries and sponsor the event if they wanted.
You plan on changing the marathon course to Hampton to Saint John. Why are you not making this and other possible changes public? Alex: Part of my mandate is to bring the decision making back to the participant. With John Kelly agreeing to be involved again, I definitely want to make his proposed course from Hampton to Saint John one of those decisions. I am a big fan of that course but I would want to keep the other events starting uptown. This would involve busing participants for the marathon out to the start before the start of the other events. I have very fond memories of this kind of setup whethre it be Boston, New York, Big Sur or the Hypothermic Half in Saint John. However, just like the proposed change back to August, I want to make sure that the participant has the last say.
You say that you have approached John Kelly. Why don't you state who else you have approached for the 2010 organizing committee? Alex: John Kelley is the most important as we both served on the board before with John serving many more years than me. I wouldn't want to approach anyone else until the dust settles and everyone can be assured of a peaceful productive board once again. I believe the Marathon by the Sea contract with the Running Room has a clause in there for a representative for 2010 which I'm fine with.
People say that you are splitting the running community. Why are you doing this? Alex: If i kept this up for long I would agree. However, I have put a very short timeline on this campaign and I don't believe that I am voicing concerns that are not concerns of others. The participant is being given a voice and I'll continue to answer the tough questions when given the opportunity.
Mario Boudreau made history when he crossed the finish line Sunday morning. - 2009-09-28
Mario Boudreau made history when he crossed the finish line Sunday morning.
The 54-year-old Bathurst native finished the 15th annual Marathon by the Sea in a time of three hours and 42 minutes. His time wasn't the best on the day as Chris Brake won the full marathon with a time of 2:40.
Boudreau's accomplishment was being the only person to ever complete the full marathon portion of all 15 events dating back to 1994.
After crossing the line, the Bathurst native placed his hands on his knees, took a few deeps breaths and when he stood upright, it looked as though he'd just been out for a casual jog, not a grueling three-hour and 40-plus minute race through city streets.
"I was trying for under four hours, so I was glad with that (time)," he said, less than a minute after crossing the finish on Water Street.
The 2009 edition could very well be his last. Boudreau said he's not sure he will be back for the full marathon next year, but is considering competing in the half-marathon.
"I've run 32 marathons and I still love it, but I don't have the same drive," he said. "After a while you have to do something different, you've to change and do something else."
His new passion is Ironman triathlon's combining marathon running with swimming and cycling.
"This year I did a half Ironman in Fredericton and a couple more around home, so I'm trying to concentrate more on those."
After 15 years of competing in the Marathon By the Sea, Boudreau said the ones that stick out most for him were the first two and last year's event.
Boudreau won the inaugural race in 1994 in a time of 2:46. He said the win is what drove him to come back year after year.
His second attempt at the Port City event is memorable as he finished second to Alex Coffin, but bettered his time by a minute despite a break in the action.
"I stopped for a bathroom break after 16 kilometres and I lost a good five minutes," he said. "16 runners passed me and I was in 18th place when I went back out."
Despite the intermission, Boudreau was in rare form on that day battling back to finish second, just seven minutes behind Coffin.
"As I was running a guy said, 'Didn't you go by me a while ago,' and I said 'Yes and I'm coming by again'."
As for the 2008 edition of the race, it holds a special place due to the pain he endured to finish.
Boudreau underwent a knee operation Aug. 3, 2008 and was on the course a little more than a month later in Saint John.
"I didn't have much time to train last year and when I finished the race I felt like I was dying," he said, pointing down at his right knee covered with a tensor brace. "It feels pretty good today."
While he's unsure of his future in the event, Boudreau said he's enjoyed every kilometre he's run as part of Marathon By the Sea.
"The organizers from the first to the 15th race have been great," the Bathurst native said. "I really enjoy myself here. There are so many nice people and I hope it keeps going for years and years."
Support Alex Coffin to organize the 2010 Marathon by the Sea - 2009-09-28
It was a great weekend!! Congratulations to everyone who took part. As well, a big thank you to all of the volunteers. It is a huge operation and everyone pulled it out.
Next year however, there will be a new event chair as David Ryan will be leaving the post. I was on the board early on when I worked at the Canada Games Aquatic Centre. I have been on many race committees and I have served as an event organizer quite a few times. My proudest moment in Saint John in this capacity was probably restarting the Rockwood Triathlon and getting the largest participation ever for the event. I would do the same for the Marathon by the Sea! Running is my passion and I have the store to prove it:) Please consider supporting my bid to organize the 2010 Marathon by the Sea and hopefully many beyond. I have a facebook group set up and I would appreciate you joining and sending feedback as the event develops for 2010. It would be a dream fulfilled!
What a great fall running season this is shaping up to be. We have another full weekend this week with runs for just about everyone. Let's start in Dieppe with the Move for Cystic Fibrosis run and walk Sunday. Held on the streets of downtown Dieppe, this event raises the profile of this very difficult disease and helps those touched by it. Participants can choose from 1-km, 5-km or 10-km events. For more information contact lyne@idconcept.net.
Also on Sunday in Fredericton, it's the Fall Classic. Never was a run more aptly named. Fall in Fredericton is a perfect time for running and the trails along the St. John River are the perfect location. There is a 3-km middle school race and a choice of 5-km or 10-km runs for everyone else. The 10-km is the featured event and always draws some of the fastest runners from around the province. It is also the last Timex Super Series run of the season so any close races in the standings will be settled that day. Get all the details at www.fallclassic.ca/.
Rounding out the weekend is a fast and furious Main Street Mile in Sackville Saturday. This is a rare event on the calendar and a real chance for runners to measure how speed workouts are paying off. No one has ever broken the 5-minute mile at this event but maybe this will be the year. Check it out at ggrs@nb.aibn.com.
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HAMPTON 5 MILER: The big event last weekend was the Hampton 5 miler. Now in its ninth year, this event just gets better with age. Another strong turnout of almost 250 runners and what seems like an equal amount of volunteers made this an amazing event. The conditions were perfect and there was some great running. As he has so many times before, Alex Coffin of Saint John led the way with a 26:25 finish just a few seconds ahead of a hard-charging Saint Johner Chris Brake in 26:37. Third place went to Dean Strowbridge of Willow Grove in 27:31. On the women's side it was once again Paula Keating of Miramichi blazing the way with a 30:02 finish. Jessica Belliveau of Quispamsis was second in 31:35 followed by April Lambert of Saint John in 32:41.The kids 1-km run had more than 75 runners and every one of them was a winner for being out there.
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FAMILIAR FACE: Last weekend in Charlo it was the Fall Fair 10 K and the winner is someone well known in Saint John. Bruce Guitard of Point la Nim spent several years in southern New Brunswick before returning to his northern roots last year. He has continued his winning ways with a 39:29 clocking for first place. The fastest woman was Nathalie Guerette-Pelltier of Petit-Rocher in 48:54.
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TIP OF THE HAT: This week's Person on the Run could easily have been Alex Coffin or Paula Keating and they sure would have deserved it. But I am confident they both would stand down to give this man the limelight. Sandy MacDonald didn't win the Hampton 5 Miler. In fact he came 236th out of 245 runners. His time was 1:18:21. You might wonder what could make that performance worthy of a recognition over the fine athleticism of Coffin and Keating. Well consider this, Sandy MacDonald is 90 years old. Sharp as a whip and spry as a man 40 years younger, Sandy dashed up onto the stage to get his second-place medal in the 70-99 year bracket. I'm sure the organizers felt confident with closing the category at 99 when they started nine years ago, but I suspect they are a little nervous now. Well done Sandy, thanks for the inspiration. Long may you run.
Gotta run....
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
The Valley Store is now closed but now we have too much inventory at the Market Square store! Come take advantage of some 50% discount items.
For all triathletes, I have women's cycling shorts and unisex tops on sale at 50% off:)
The first night of the Valley Store fall clinics starts tomorrow night. 5K/10K starts at 6pm and then the beginners are at 7pm. We now meet at KenVal Rehab.
Two great choices this weekend! There is a great new event in Sussex and there is a Race Against the Reds 5K in Fredericton. Call us for more information.
Congratulations to Maria who will now be working full-time at the Human Performance Centre. We'll miss you at the store:)
Pro Tip: Yes I have been reading again. Did you know that a recent study had runners sleep 10 hours a night and there was a significant improvement in their performance level? Most people talk about carbo-loading before a marathon but how about sleep-loading....
1975 Pro Tip: I have some old magazines:) Did you know that Olympic Gold Medalist and former world record-holder Emil Zatopek used to run 60-100*400 in 1:36 as his regular run. This would be 15-25 miles on a track!!
2009 Pro Tip: Don't feel that a track needs to be used to short intervals and speed. Sometimes it's nice to do a long run on the track to get your pace down. I'm not saying 15-25 miles!!!... but 5 miles at marathon pace may be just what the doctor ordered:)
I hope you have a great last week before school!! See you soon...
I hope you are getting excited! When the Marathon by the Sea moved to September two years ago, I wanted to make sure that we kept a high profile event in August as a lead-in and this year will be the biggest event yet. The last two years were held in St Martins and while the scenery won’t be as majestic this year, it’s pretty close off Kennebecasis Drive! The trail section in Rockwood Park is truly inspiring! I have two important notes:
-The banquet the night before is held at the Rockwood Golf Course at 6pm. The chicken dinner is $25 and the Pizza dinner for the kids is $10. There will be some great stories, recognition of local pioneer Walter Ellis, pro tips, and some inspiring awards to our local youth. As well, this is the only opportunity to pick up your race kit early. I need to send estimated numbers to the golf course so please confirm if you think you are coming to marathoncanada@live.com.
-Food again:) There will be a post race lunch at Grannan’s Restaurant at 1pm. This will give you a chance to use your $20 ASICS coupon at my store and your $10 coupon at Grannan’s Seafood Restaurant. We again need an idea of numbers so please confirm you intend to come to marathoncanada@live.com.
At least one more update will follow before the race. Don’t forget that there are still rooms available at the Hilton or the Holiday Inn at the race’s group rate.
Sample Schedules for Marathon by the Sea - 2009-08-11
M By Sea 5K Schedule
Week starting: Aug 10, 3 workouts of 10 minutes, 2 run/walk of 20 minutes note: your 10 minutes can be taking the stairs at work instead of the elevator, it can be a walk, it can be a volleyball game......
Aug 17, 3 workouts of 10 minutes, 2 run/walk of 25 minutes
Aug 24, 3 workouts of 10 minutes, 2 run/walk of 30 minutes
Aug 31, 3 workouts of 10 minutes, 2 run/walk of 35 minutes
Sep 7, 3 workouts of 10 minutes, 2 run/walk of 40 minutes
Sep 14, 3 workouts of 10 minutes, 1 run of 20 minutes, 1 run/walk of 60 minutes
Sep 21, whatever you want, 5K at the end of the week
M by Sea 10K Schedule
Week starting: Aug 10, 3 runs of 10 minutes before exercising, 1 run of 20 minutes, 1 run which includes at least 4 fast hills note: your 10 minutes is a warmup before another activity, this can be a ball game, stretching, lifting boxes......
Aug 17, 3 runs of 10 minutes before exercising, 1 run of 20 minutes, 1 run which includes at least 4 fast hills
Aug 24, 3 runs of 10 minutes before exercising, 1 run of 30 minutes, 1 run which includes 1 fast mile (preferable at a track)
Aug 31, 3 runs of 10 minutes before exercising, 1 run of 40 minutes, 1 run which includes 1 fast mile (preferable at a track)
Sep 7, 3 runs of 10 minutes before exercising, 1 run of 50 minutes, 1 run which includes 2 fast miles (preferable at a track and as much walk rest as you need between the two miles)
Sep 14, 3 runs of 10 minutes before exercising, 1 run of 60 minutes, 1 run which includes 2 fast miles (preferable at a track and as much walk rest as you need between the two miles)
Sep 21, whatever you want but include a run where you run the hills fast, 10K at the end of the week
M by Sea Half Schedule
Week starting: Aug 10, 3 runs of 20 minutes before stretching, 1 walk/run of 90 minutes, 1 run which includes at least 4 fast hills
Aug 17, 3 runs of 20 minutes before stretching, 1 walk/run of 90 minutes, Saint John Half Marathon
Aug 24, 3 runs of 20 minutes before stretching, 1 walk/run of 120 minutes, 1 run which includes 2 fast miles (preferable at a track)
Aug 31, 3 runs of 20 minutes before stretching, 1 run of 140 minutes, 1 run which includes 2 fast miles (preferable at a track)
Sep 7, 3 runs of 20 minutes before stretching, 1 run of 150 minutes, Hampton Five Miler
Sep 14, 3 runs of 20 minutes before stretching, 1 run of 150 minutes, 1 run of 10K at your half marathon race pace
Sep 21, whatever you want but include a run where you run the hills fast, Half at the end of the week
M by Sea Marathon Schedule
Week starting: Aug 10, 3 runs of 20 minutes before stretching, 1 walk/run of 120 minutes, 1 run which includes at least 6 fast hills
Aug 17, 3 runs of 20 minutes before stretching, 1 walk/run of 120 minutes, Saint John Half Marathon
Aug 24, 3 runs of 20 minutes before stretching, 1 walk/run of 150 minutes, 1 run which includes 2 fast miles (preferable at a track)
Aug 31, 3 runs of 20 minutes before stretching, 1 run of 180 minutes, 1 run which includes 2 fast miles (preferable at a track)
Sep 7, 3 runs of 20 minutes before stretching, 1 run of 210 minutes, Hampton Five Miler
Sep 14, 3 runs of 20 minutes before stretching, 1 run of 180 minutes, 1 run of 10K at your marathon race pace
Sep 21, whatever you want but include a run where you run the hills fast, Half at the end of the week
Congratulations to all of our local kids who went to Hersheys. It was a great experience for me and the fact that we now have a North American champion from the Saint John area shoudl inspire everyone for awhile:)
Do you want more inspiration? Commit yourself to the pre-race banquet for the Saint John Half Marathon. The cost is $25 for the chicken dinner and $10 for the kid's dinner (pizza). We are hoping everyone can make it as we will be honouring in memoriam long-time Saint John Track Coach and team manager Walter Ellis. Walter's daughter Sue Ellis-Loparco will be in attendance as will special guests Being Olympian Eric Gillis and Canadian Marathon Champ Denise Robson. Please confirm your attendance with myself (marathoncanada@live.com) so I can order the right number of plates. The dinner starts at 6pm.
Is it not great when a plan goes through?? I planned for 150 participants for the Saint John Half and we're right on schedule. We have 75 participants at the moment so make sure you are in there soon for the "Best Bang for your Buck" event if you want a vest. The recent big news is a $20 gift certificate from Ritchies and a $10 gift certificate from the Grannan restaurants. This goes along with the vest, a $20 Irving Gas Card (!!), a running hat and a $20 ASICS Coupon. Tell your friends:)
Are the rumours true?? Yes. Country Treasures is taking over our Rothesay space by the end of August. This means that our Valley Runner groups will be meeting at a new spot in September until the Q-Plex opens. It's all very exciting as we get used to our big space at Market Square!! When's our next clinic start? August 22 for a Learn to Run on Saturdays:)
Have you seen our new bamboo shirt with zippered pocket for $29.99??
Are you doing the Tour de Saint John this weekend?? Are you registered for the Marathon by the Sea??
Connie and I will be away this weekend but please join our group for a nice run this Saturday.
Pro Tip: After your long run this weekend, make sure you go for a swim.
July 29, 2009 Press Release Alex Coffin’s Fitness Shop is pleased to announce that the following updates have been confirmed for the Saint John Half Marathon: -The event is now officially the best "bang for the buck" in the maritimes with a $30 entry getting you a $20 Irving Gas Card, a $20 ASICS Certificate, a $20 Ritchie's Discount Warehouse Certificate, a $10 Grannans Group Restaurant certificate, a Fuel Belt Visibility Vest and a Running Cap!! The entry fee goes up to $40 on August 1 but the title is secure at that price as well. -Hotel Rates for the weekend are available of $129.99 at the uptown Hilton, $109.99 at the Hampton Inn near the shopping district and $109.99 at the Holiday Inn near Main Street - Nova Scotia Athlete Eric Gillis who represented Canada in the 10,000 meters at the Beijing Olympics will be running with the kids in the 4K. Eric’s hometown is Antigonish and he has also represented Canada at the World Cross Country Championships. -Nova Scotia runner Denise Robson will be our featured runner on the women’s side. Denise finished as the 5th overall Masters Division woman at the 2009 Boston Marathon and finished 11th overall for women at the 2008 Boston Marathon. She is also the current Master's Female Record Holder for the marathon.
Information on the August 23rd event are as follows: -The half marathon is the feature event -There will be a 4k Brent Kelly Memorial Walk/Run which will be run at the same time as the half marathon with each child receiving a special event finisher’s ribbon -A fun track meet featuring shot put, long jump and high jump will take place after the 4K -All events start and finish at Fisher Lakes -All participants will receive an event cap -All half marathon participants will receive a complimentary high visibility vest -A Saint John Track Club Awards Banquet will take place the night before at the Rockwood Golf Course -Registration is $30 for the half marathon (goes to $40 after Aug 1) and $15 for the 4K/Fun Meet -Registration is available on-line at www.atlanticchip.ca
Good luck to all Rockwood Triathlon participants this weekend!! The fee is $55 for the triathlon and the duathlon but remember that you get a $20 Irving Gas Card with your registration!!!!
Irving Oil was also very gracious to sponsor the Saint John Half Marathon in the same way!! The entry fee for the Half is $30 and you get a $20 Irving Gas Card and a $20 ASICS Gift Certificate. I am also expecting to announce two more gift certificates by next week. The half marathon fee goes up to $40 by August 1. You can register via www.atlanticchip.ca or at the stores.
Will you be at the Market Square store this weekend? I’ll be here for the 9am group and I am expecting to do one-on-ones for all club members in the atrium after the shorter run. I’m sure some of you there are looking for insight into your training schedule and I am ready to serve:)
As I’ll be at the store on Saturday, I’ll miss the group going to Grand Manan this weekend but I’m sure you’ll have a great time!! It is a fantastic trip. If anyone is going over early or the night before, just let me know as I need to send some numbers and prizes over to the race.
Have you checked out our new Sugoi stuff yet at Market Square??
Pro Tip: I ran with Daryl’s group last night and it never amazes me how much more fun it is to push yourself with other people. Take advantage of our club runs in the same manner but don’t fall into the trip of pushing it hard two days in a row. It’s also fun to run slower and enjoy the company:) I hope to see a lot of you tonight in the Valley!
The races are piling up as the season goes on and we have another great weekend coming up.
Let's start with the runners. In St. Isidore, it's the Rhéal Haché 10-kilometre run Saturday. This is a great event and includes a 5-km walk option. You can get more information at benilosier@hotmail.com.
Also on Saturday, its the Grand Manan Half-Marathon and 10-km race. This is a growing event with one of the most beautiful courses you will ever run. This little run has everything the big ones do and even a little more, like celebrity chef Michael Smith putting on a dinner the night of the event. You really don't want to miss this race. You can get more details at www.anb.ca.
In Rogersville, we have a new addition to the calendar with one of the most unique names, the "5 km du Festival des choux de bruxelles". Yes that's right, the Brussels Sprouts Festival 5-km. It sounds like this could be a great time with a nice tour of the village and a great party atmosphere. You can get more details at j_m_d_19@hotmail.com.
For the triathletes this weekend, it's the Rockwood by the Bay Triathlon and Duathlon. These are both sprint distances and are sure to draw a great field. If you want to see some serious racing, watch for a showdown between friendly rivals Troy Allaby and Steve Morris. These guys are both in excellent shape. Steve is the defending champ and Troy the hard-driving challenger. This one could be a photo finish. Get more info at www.trinb.ca.
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UNDER 40 MINUTES: Last weekend it was a great race in Bouctouche for the Clarence Bastarache 10 km. Sub 40-minute 10 kms are becoming common these days and we had another round of them in this race. Top spot went to Dean (Superman) Strowbridge of Willowgrove in 35:46 while second place went to John Herron of Bloomfield in 36:54. Third place was captured by Salisbury's Todd Power in 37:07. These guys have been running up a storm all season and make every race they enter an exciting one. On the women's side top honours went to Joanne Bellavance of Fredericton in 43:13 followed by Moncton's Natalie Arsenault in 44:46 and Marta Kelly of Saint John in 47:55. In the 5-km event it was Julien Pinsonneault of St-Hyacinthe in 21:13 and for the women it was Anne-Marie Violette of St-Basile in 26:09.
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BUSY WEEKEND: The triathletes were busy last weekend in Beresford with the Chaleur Triathlon. This spring event was plagued by the weather and needed to make some adjustments to the swim but the race got off without a hitch. Troy Allaby of Bikes and Bean was the men's winner in 58:38 while Chantal Beam of Quispamsis was the women's winner in 1:11:39.
The longest run of the week was the Cranberry Island Ultramarathon on Cranberry Island, Maine. Two years ago, Ellen Steeves of Rothesay took third spot for the women, this year it came back to the Kennebecasis Valley as Quispamsis runner Heather Elder took third spot among the women with a great time of 6:46:30 for this 50-km event. Heather started fast then settled into a smooth rhythm holding it through to the end. Her full marathon split of 5:30 would have been her second-fastest marathon time ever.
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TIP OF THE HAT: This great effort combined with her triple at Disney (5 km Friday, half marathon Saturday and full marathon Sunday) makes Heather Elder this week's Person on the Run. Only a few years ago the thought of running even a 10 km seemed like just a dream to Heather, now she walks away from a 50-km race no worse for wear. Congratulations on a great ultra, an excellent role model for those up and coming runners who wonder if they really can do it. Gotta run"¦
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
SAINT JOHN - New Brunswick is sending 11 athletes to compete in the 2009 Hershey North American track and field championships in Hershey, PA., this August.
Of those who qualified, three hail from the Saint John Track Club.
Nick MacMackin will compete in the boys 13-14 800-metre race. The 13-year-old Quispamsis athlete will make his third appearance at the Hershey meet. MacMackin earned his ticket after finishing first in the boys 13-14 800-metre race at the Hershey Atlantic Final in Dieppe earlier this month.
Joining him are: Alec Alston and Anthony Cormier, who will form part of the boys 11-12 4x100-metre relay. It's the second time the runners have qualified for the Hershey Final as relay team members. Alston and Cormier qualified for this year's competition by being part of the winning 4x100-metre relay team at the Hershey Atlantic Final.
The Hershey North American is the largest youth athletics competition of its kind in Canada and the United States. Qualifiers take place in every state and province in North America, with hundreds of athletes converging on Hershey, Pa., for the final.
Meanwhile, the Saint John Track Club has a good showing on the New Brunswick Legion track and field team that will compete at the 2009 Royal Canadian Legion track and field national championships in Sherbrooke, Que., in August.
The 36-member team features six athletes from the Saint John Track Club.
Grace Annear of Hampton will make her second appearance at the event, competing in the 400-m and 800-m events. For the other athletes; Saint John's Shannon Morris, shotput and discus, Mitch Quigg, octathalon, Matt McNeil, 1500-m, 3000-m, MacMackin, 800-m, 1500-m and Reid Burrows, of Grand Bay, 3000-m, the competition marks the first time they'll represent the province on a national stage. Katie Robinson of Saint John qualified for the championships in the 400-m but withdrew due to a commitment to the provincial lacrosse team program.
The event is divided into a two-day meet and two-day clinic for the athletes. More than 330 competitors and 25 coaches will attend the events.
A Big Thank You to the Saint John Police Force and Volkswagen - 2009-06-21
This year, the Saint John Track Club was offered a donation from the Catch the Bug event in return for volunteering at the water stops on the 5K and 10K routes. The Catch the Bug Run held in June is organized by the Saint John Police Force and is the 2nd oldest road-running event in the city next to the Marathon by the Sea. The event is directed by Cheryl McConkey, Tanya Leblanc and Bruce Connell. Tanya’s daughters compete with the club. Wendy Quigg, Jake Melanson, Jamie Kennedy and Ginette Kelly were the main volunteers from the club. It was a great day and a special surprise was being able to witness club member Matt McNeil set a record in the 5K. Due to the Catch the Bug sponsorship from Volkswagen, the event was able to donate $1000 to the club! I think they liked the job we did this year so hopefully we can be involved again in 2010!
Saint John Half Marathon Press Release - 2009-06-16
June 16, 2009 Press Release
Alex Coffin’s Fitness Shop is pleased to announce that the inaugural Saint John Half Marathon has secured two major sponsors and two invited athletes for the August 23rd event.
Irving Oil Ltd. has come on board with a $20 gas card to be given out to each half marathon participant. ASICS Canada has come on board with a $20 gift certificate to be used on any ASICS product.Further announcements will be made as additional sponsors are added to regain the Saint John title for the “Best Bang for your Buck!!” running event in . This new event will be promoted as an ideal event to prepare for the Marathon by the Sea or the KV Challenge Marathon in the fall. As well, a 4K and mini track meet will be offered to encourage fitness and fun in sport.
Two prominent athletes have already been confirmed to participate in the event. Nova Scotia Athlete Eric Gillis who represented in the 10,000 meters at the Beijing Olympics will be competing in his first ever half marathon in New Brunswick. Eric’s hometown is Antigonish and he has also represented at the World Cross Country Championships. As well, another Nova Scotia runner Denise Robson will be our featured runner on the women’s side.Denise finished as the 5th overall Masters Division woman at the 2009 Boston Marathon and finished 11th overall for women at the 2008 Boston Marathon.She is also holds the Canadian Masters Women’s Record for the Marathon
Information on the August 23rd event are as follows:
-There will also be a 4k Brent Kelly Memorial Walk/Run which will be run at the same time as the half marathon with each child receiving a special event finisher’s ribbon
-A fun track meet featuring shot put, standing high jump and standing long jump will take place after the 4K
-All events start and finish at FisherLakes, RockwoodPark
-All participants will receive an autographed event cap
-All half marathon participants will receive a complimentary high visibility vest
-A Saint John Track Club Sponsored Pre-Race Dinner will take place the night before at the Rockwood Golf Course
-Registration is $30 for the half marathon and $15 for the 4K/Fun Meet. The half marathon fee moves to $40 after August 1.
-Hotel rates are available uptown at the Saint John Hilton $129.99 and in the east end shopping district at the Hampton Inn Saint John $109.99
-Registration is available on-line at www.atlanticchip.ca and in person at Alex Coffin’s Fitness Shop
Jon MacNeill, Telegraph Journal Photo by Peter Walsh
ROTHESAY - Joe Burke knows the importance of staying fit. At 66, the Millidgeville man has competed in the Boston Marathon the past two years and runs at least 60 kilometres a week.
"You get in that groove where you feel you can run forever," Burke said, drinking a glass of cold water after just putting in a seven-km run.
"Afterwards, you feel so good. You could be aching everywhere, but you'll feel like a million bucks," he said.
Burke was at Alex Coffin's Fitness Shop in Rothesay this Saturday morning, for a bi-weekly meeting of the Runners Club.
The club specializes in helping people who have never ran before get introduced the hobby in a safe and healthy way.
Alex Coffin, 40, started the runners club when he opened his fitness shops - one in Rothesay and one in Saint John - in October of 2007.
"The biggest thing I do is help people fit running into their lifestyle," Coffin said, some light perspiration sparkling on his forehead.
"You tell me your goals and what you want to do, and we'll work back from there," he said.
There are 60 people in the Valley Runners Club. It meets twice a week, on Wednesday evenings and Saturday mornings, to run through the scenic Kennebecasis Valley.
"A nice part about the club is that there's no obligation to make every run. It's something people can drop in on, without feeling guilty about missing a few times," Coffin said.
Lately the group is focused on getting in shape for the Marathon by the Sea in Saint John this September.
"Most of the people have their sights set on running the half-marathon," Coffin said. The Marathon by the Sea is a 42.2-kilometre event; the half-marathon is 21-kilometre.
"The biggest thing is building up people's mileage. I help them do that while staying injury-free," Coffin said.
He said stretching often, eating a healthy diet, and making sure you're wearing running shoes that are right for your feet will reduce your chances of getting injured.
Coffin also emphasizes cross-training, like bicycling or swimming, to round out a person's overall fitness.
"You need to have balance, because then you get the same aerobic benefit but without the impact," he said.
Coffin has competed in marathons for years. He's a multiple Marathon by the Sea winner and won the Fredericton Marathon on May 10.
"My goal this year is to win every marathon in New Brunswick," Coffin said.
But the Valley Runners Club isn't just for experienced runners looking to compete. People who have never run for a hobby are encouraged to come and let Coffin get them on the right track.
"Running is a great way to feel better without taking any medications," he said.
"It's the fitness pill. Come to the club and get your fitness pill."
Miriam London joined the club a few weeks ago. The 37-year-old Quispamsis woman used to run off and on, but recently decided to train more seriously.
"I wanted to take part in the half-marathon training Alex is doing," London said.
"The main thing for me is the support of having someone there telling me 'you can do it'," she said.
"Alex gives you the confidence to realize you can."
London said there are three groups of runners in the club; elite runners who compete in events, intermediate runners who are looking to stay in shape, and beginners.
"In the walk-and-run group they're learning how to run. It's great because there's a place for everybody," London said.
"It doesn't affect your confidence, because you're not the only one who is just learning. There's always somebody to run with no matter what level you're at."
Joe Burke finished his glass of water and walked to the cooler at Coffin's shop for a refill. He downed it in one gulp and rested an age-spotted arm on the counter, so tanned it was nearly the same colour as his faded red sleeveless.
"I really like the social side to running," Burke said.
"You go to these races, and the race itself is not that important.
"You know, I'll go as hard as I can, but afterwards is when you really enjoy talking to people. It's a real good atmosphere," Burke said.
First up, Physiotherapist Earle Burrows will be speaking at the West Side store at 6pm for the West Striders this Thursday. This includes Ed’s group as Ed has decided to skip the practice at the Canada Games stadium due to the Hershey Meet. Don’t worry though as Ed has a special "Sea Street" workout planned:) For any Valley Runners attending the Hershey Meet, we will be having an "adult section" in the 1600 at 6:15pm.
Now the really big news!! It’s now official. The West Side Store is moving to Market Square. July 1 is our official start date there but we may be over there by mid June!! There will still be a West Striders Club but we will have to run west:) Many more details to follow but to say this is exciting would be an understatement.
Could I have more big news?? Let’s just say that I have a special announcement this Friday for the August 23rd First Ever Saint John Half Marathon.
Do you wear Mizuno shoes? I am making a special order this Thursday so let me know if you want a specific shoe!
Scroll way down to the bottom for your pro tip:)
There are a ton of local events coming up:) The River Valley Rave Run is our provincial championship for 5K. The Sussex event is a first year event for a great cause. The Catch the Bug event is now the 11th annual and I am offering a $10 gift certificate for all on-line entries before June 7. The Hampton Women’s Try-A-Tri is back after a one year holiday due to lots of demand. Garth Millar is asking that any potential volunteers for the Try-A-Tri message him at garth@fundycycling.com
See Info below for: June 6 River Valley Rave Run June 13 Sussex Dairy Air Runners 5K June 14 Catch the Bug 10K June 14 Hampton Women’s Try-A-Tri
River Valley Rave Run June 6, 2009 Main distance: 5km (PC + Super Series) Other distances: Futures Series- 1 mile on track Start location: River Valley Middle School Start Time: 11am Certified course: No Measured method: ---------- Course records: ---------- Year established: 2002 Course description: The run begins at the front gate of the school as runners travel around the school onto Epworth Park Rd , cross River Valley drive and then will turn left onto Inglewood drive.
Inglewood drive is the flat, fast and furious part of this course and its ends with a short but steep hill. Runners will turn left down the very flat River Valley Drive as they return to the school to a very unique and spectator friendly finish. No Trail this year. Its flat, fast and furious!! This is the fastest 5K course in NB. A sub 16:00 is very possible. I will guarantee a PR or your money back! Some restrictions apply. See me for details. This course had the fastest 5 Km time last year and may be adjusted to make it even faster this year...stay tuned!! Free childcare available Lockers and showers available Draw prizes and snacks after race awards: Age category medals
In addition to any prize or prize money awarded by the race organizer, RunNB will award prize money to the top three for each male and female winners from New Brunswick. Prize money amount are as follow: First place - $80.00 Second place - $60.00 Third place - $40.00 RunNB will also award double the normal Superseries points for each Provincial Championship.T-Shirt: Yes (Available: 75)Showers: Yes
Dairy Air Runners 5km walk/run • When: Saturday, June 13 2009 at 9am • Where: Behind Sussex Regional High School • Sponsored by Moffett Farms, in honour of two year old Justine Moffett • With Justine’s recent diagnosis of juvenile arthritis, the organizers suggest a donation to the Arthritis Society of Canada as admission to the event • Donations can be made on run day at registration - receipts available • Registration will take place 8am – 8:45am Saturday, June 13
Catch the Bug 1K/5K/10K June 14, 2009 9am start for the kid’s 1K 10am start for the 5K/10K Registration starts at 8am Tech T-Shirt for the first 150 registered Everything starts at Market Square Showers at Nubody’s afterwards
Travel Counsellors Hampton Women’s Try-a-Tri Jun 14, 2009 Race Registration and Details 1) Can I use a Mountain Bike? - Yes 2) Are Wetsuits allowed? - No, this is a pool swim and we expect the water temperature to be 79F 3) Team Event - The team event can comprise either 2 or 3 people. If you have 3 people then 1 person would do the swim, the 2nd person would do the bike and the 3rd person the run. If you have 2 people then the 1st person would do the swim and the 2nd person would do the bike and run and this would also make up a team, but, the 1st person could also continue on to do the bike and run and compete as an individual. 4) Are tumble turns allowed? - Yes. 5) The race will start at 9.00am, wave start times will be allocated closer to the race date. I recommend arriving no later than 8.00am so that you are not rushed and allow time for registration and preparing for the race. 6) There is an Amsterdam Inn in Quispamsis which is roughly 10 miles from Hampton or follow this link for a B&B in Hampton - www.hamptonbandb.com 7) The race is continuous and is timed from when you start swimming until you finish the run. 8) The race will run whatever the weather, there is no back-up date. I have ordered great weather! 9) Helmets must be worn and put on before you remove your bike from the rack and must not be removed or unclipped before the bike is secure on the bike rack at the end of the ride.
Please do not be nervous about signing up for the race. I expect about 70% of participants will be making this their first ever Triathlon, its all about taking part and having a great experience. I have had so many e-mails and phone calls from people who are interested but nervous.
Pro Tip: Try to do one of your faster workouts on dirt. It forces you to work harder with your push-off, work harder to hold your form but most importantly work you hard without the pounding of asphalt or concrete. Great places for these workouts include PES Track, Sam de Cham Track, Grand Bay Track, Gondola Point Track, Irving Nature Park, Ocean Westway, Grand Bay Trail and Lily Lake.
The running season is in full swing and great stories are already starting to grow. This weekend there are some excellent opportunities to create some more great stories.
On Saturday in Rothesay, it's the Rothesay Elementary 5 km. This is a excellent little run that got off to a fine start last year with some excellent times with Chris Brake running a 16:43. This year should be equally fast with the same great course.
You can get all the details at www.anb.ca.
On Sunday, it's off to Oromocto to help fight diabetes.
The Run to Cure Diabetes includes a 5 km run, 5 km walk and a kids run all geared to helping cure this all too common disease.
All the activities take place at Hazen Park and you can get all the information you need at www.anb.ca.
Last weekend we had some excellent racing. Let's kick it off with the Miramichi May 10 km. This was indeed a fast race and the winner was John Lyons of Doaktown in 37:08. In second place, and the top woman, in an amazing time of 37:54, was hometown girl Paula Keating. Also from Miramichi, in third place, was Paul Comeau in 38:47.
Meanwhile, in Rothesay, the K-Park 5 km had a great turn out with over 70 runners in the main event and a ton of kids in the kids 1 km. It was great to see so many of the young ones out for the 1 km but equally impressive to see how many of the school kids took on the 5 km challenge and did very well.
The winning time belonged to Rothesay's Bruce Rosvall at 18:19, just seconds ahead of Salisbury's Todd Power (18:33) and Rothesay's Steve Morris (18:59).
On the women's side, a young Hampton runner, Grace Annear, continues to impress with her great speed in a time of 20:24 to take top spot.
Another young runner showed her power to take second spot. Katie Robinson of Saint John finished in 21:36 for a four-second win over Saint John's Connie Coffin, who finished in 21:40.
A couple of runners who were very impressive on Sunday include an 11-year-old Rothesay boy by the name of Jack Tilley.
At the beginning of his running career he is already fast with a finish time of 21:52. At the other end of the spectrum is Joe Burke of Saint John. Exactly six times older than Jack, Joe showed he still has it with an awesome 20:33 finish. Congratulations to all the finishers.
There were also runs further afield this past weekend with many New Brunswickers involved. The Cabot Trail Relay had over 70 teams take on the highlands with 17 legs, 298 kilometres run over 24 hours.
Meanwhile in Ottawa it was the ING Ottawa marathon with Jamie Smith (3:08:09) and Allyson MacDonald (3:41:51) leading the way for the New Brunswick contingent.
This week's Person on the Run is an easy choice. Sometimes a runner comes along that brings an enthusiasm to the sport that is contagious. Brent Bethune of Hampton is indeed one of those runners.
He's always ready to lend a hand, or run that extra mile with someone who needs a lift.
This past weekend it was his turn to shine as he took on the challenge of the ultramarathon at the, believe it or not, 50-mile distance.
He did an amazing job with a 10:58:34 finish time.
Well done Brent, and thanks for everything you do for the running community.
Gotta run.
Daryl Steeves is the department head of Allied Health at the NBCC Saint John campus. He writes a weekly column throughout the running season. Visit his website at www.ontherun411.com.
I hope you are excited about the K Park 5K this weekend. I'll have entry forms at both club runs so you can guarantee yourself a bottle. The run is this Sunday and more information can be found at www.anb.ca. This run is part of the Valley 5K Challenge with special prizes given out for top finishers who do both the K Park 5K and the Rothesay Elementary 5K the next weekend.
Next Monday is our second twilight meet with the Saint John Track Club. The meet starts at 6pm and we are leading off with a 1500 for adults. We are looking for all speeds:) Please consider this as it is a huge inspiration for the kids to see people of all speeds enjoying themselves running. Entry fee is $2 but I will cover this for anyone who registers from our club.
Need a new pair of shoes? I'm ready!!!!
Congratulations to Garth and Helena Millar for another great "Get Your Blood Pumping" 10K. That was a fantastic turnout considering the weather!!
Good luck to the Cabot Trail Relayers this weekend!!
Are you interested in a summer daycamp offered by myself in July for your 7-12 year old? Check out the info on www.anb.ca/sjtc/
Club runs are going very well! We definitely have all paces right now. It's a great time to bring a friend. I'm also doing quite a few lunch and learns. If you're interested in one for your workplace, just let me know. The cost is $50 but you receive a $50 gift certificate in return:)
Pro Tip: Include a "race" where you just run for fun. It allows you to share the experience of some other runners that you might not see normally and you still get the great event vibe. It might even give you the chance to encourage a friend instead of keeping the focus on yourself. Then you can put the focus back on yourself for the next event and really go for it:)
It is a packed weekend coming up for runners in New Brunswick with a little something for everyone.
Let's turn out attention to the mighty Miramichi for starters. This Sunday is the Miramichi River Runners first 10-kilometre race of the season. This is one active running club and you can be sure it will be a great event. Get more information at www.anb.ca. On the same day in Moncton it's the Walk of Life for Cardiac Rehab. This event features a 5-km run or your choice of a 2.5-km or 5-km walk. The Walk of Life is for a good cause, the Moncton Cardiac Rehab program, and is an excellent way to see the campus of Université de Moncton. You can get all the details at http://www0.umoncton.ca/coeur/Cardiac_Wellness_Program/Walk__of__Life__Intro.html.
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FAST AND FLAT: As if that isn't enough for one day, how about a fast and flat 5-km in Rothesay. The K-Park School 5-km goes at 11 a.m. on Sunday from the school. It's a great course with hardly any traffic or hills. Register and get a great stainless steel water bottle, good for you, good for the environment. Get more info at www.anb.ca. Finally, it's off to Sackville for the Dave MacAuley 5-km Folly Sunday. Starting at the Mount Allison Athletic Centre at 2 p.m., this free race winds its way through downtown Sackville. It should be a great event so get out and enjoy.
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BLOOD-PUMPING ACTION: Last weekend the big run in New Brunswick was the Get Your Blood Pumping 10-km. Now, normally I would say it doesn't matter if you are fast or slow just as long as you finish the race. Well, maybe not this time. The speedsters were rewarded with a dry race but for the mere mortals the skies opened up and a deluge was one more challenge for the day. However, they were not deterred and almost 50 runners crossed the finish line in support of the Canadian Blood Service. For the men, Todd Power of Salisbury recorded the top time of 40:25. Second and third spots went to Saint Johners, James Walker in 41:30 and Dave Horgan in 42:26. On the women's side, it was a new course record by Brenda Guitard of Saint John showing that not only does she have endurance (New Brunswick's fastest Boston finisher) she also has speed. Her finish time of 43:45 raises the bar for the women in next year's race. Second spot went to Angela Ewings of Saint John in 47:24. Another Saint Johner, Linda Mountain took third spot in 49:15. The organizers did a great job with this race and it is quickly becoming a fixture among local runners.
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BLUE NOSE MARATHON: A little further a field, New Brunswick runners were making their mark at the Blue Nose Marathon in Halifax. Alex Coffin was fourth overall in the marathon, fresh on the heels of his win in Fredericton last weekend. For most people, just moving around a week after a marathon is tough and here is Coffin racing another very fast (2:50:26) marathon seven days later. In the half-marathon, John Herron of Bloomfield captured fifth spot with a great run of 1:22:07. Elizabeth Seiffert of Hanwell was second in her age divis
