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 division (first if you use chip time) with a 1:39:32. Not a bad haul for the New Brunswick crowd. By the way, you might recognize the male winner as a past winner of Marathon by the Sea. Dave MacLennan of Scotsburn finished in a very brisk 2:36:05.
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TIP OF THE HAT: This week's Person on the Run goes to John Herron. John is truly the energizer bunny of running in New Brunswick. He runs almost any distance with an inspiring focus and his Halifax finish is one more in his string of great runs. Not many people know, but John was one of the "behind the scenes" guys that brought Marathon by the Sea to prominence and his support of the running community has never waned. Well done John. 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
Despite the inclement weather conditions, there was a record turnout for the 31st annual Scotiabank Fredericton Marathon put on by the Capital City Roadrunners Sunday in the city.
Paul Lavoie, co-ordinator for the event, said the total number of runners, 1,050, marked a 20 per cent increase over last year's field. "It was our biggest year,'' said Lavoie. The full marathon attracted 136 runners although last year's winner, Travis Saunders, and multiple winner, Chris Brake of Saint John, weren't in the field.
That left the way for Alex Coffin of Saint John to cross the finish line first with a time of 2:47:34, winning the marathon for the first time.
"I had a great time, I love the course, and the weather was perfect for running," said Coffin, who has won marathons in St. Andrews and Moncton previously. "I'm also looking to win the Blue Nose Marathon in Halifax. Hopefully I can carry this win over to next Sunday and win two in a row."
Following Coffin at the finish line were Vladimir Suchan from Fort Kent, Me. in second at 2:55:08 and Mark McCosham of Charlottetown finishing in 2:55:11. The first female runner to cross the finish line in the full Marathon was Hazel Caldwell of Stewiacke, N.S. She is originally from Southern Scotland.
This marked her second ever marathon, finishing with a time of 3:17:31. "I wanted to achieve a new personal best and I accomplished that today. The course was excellent. I loved the trail. It was nice and flat which is perfect if you are looking for a personal best," said Caldwell after her first experience at the Fredericton Marathon.
"I expect to be back next year to hopefully set another personal best.''
Full and half marathoners started at 8 a.m. while 5km and 10km participants started at 8:30 a.m. Runners came from all over Canada and the U.S.
The Good Life Half Marathon including 384 participants saw Fredericton's Ryan O'Shea finishing with the top time of 1:19:36.
A former participant in the full marathon two years ago, this was O'Shea's first time running the Half. "I train with the Running Room, following their program. We're travelling to the Ottawa Marathon in a few weeks and hope for another strong performance."
Other notables in the Half Marathon included second place Gautreau Jacques of Dieppe with a time of 1:23:58. Todd Lambert of Saint John finished in third place with a time of 1:24:11 with Jim Breen from Ireland finishing fourth with a time of 1:24.49.
New Maryland's Chris Brannon captured the Valley Graphics 10K event ahead of Dean Strowbridge of Willow Grove with a time of 33:20.
In the 5km event, Ian Forbes of Fredericton powered down the homestretch to capture the event with a time of 16:29, finishing just ahead of Saint John's Matthew McNeil posting a time of 16:30.
For the most part, Lavoie was pleased with how smoothly everything went. "The runners loved the course. Some said it was the safest course they had ever run," said Lavoie. "Overall this year's marathon was another wonderful success even with the weather conditions not being the best."
The big news is the West Side store is now open 11am -6pm Monday to Friday. The bigger news is that Maria McGraw is back in the house!!!!
The next big news is that I hope to see everyone with kids tonight at the Saint John Track Practice. Spread the word as we'll have new RJT coaches this year to boost the ranks and we have lots of new activities planned. The older kids (11 and up) start at 5:30pm and the run jump throw program for the younger kids starts at 6pm. We are at the UNBSJ Stadium. Club info can be found at www.anb.ca/sjtc/
A big congratulations to all of our club members who participated or volunteered in the Brent Kelly Memorial on the weekend. Be sure to check out the photos on facebook on our club page and the photos that Al Babineau has put up as well. It was a great day to match a great event!
Fredericton is now the next big one:) If you're not ready but are going, just give me an e-mail and I'll help you out. If you're not going or you're ready for a double, check out http://www.anb.ca/indexRunNB.php?content=viewEvent&id=416&version=english The Run/Hike for Hospice is on the Saturday and is always a fun event. Remember that it's for Hospice so you should be able to go for a slow one even if you're doing Fredericton the next day.
So I have Kodi MacGougan, Connie Coffin and Carol Egan organizing the Learn to Run Clinic in the Valley and I have Maureen O'Hara organizing the Learn to Run Clinic in the West alongside with Coach Ed Bowe's crew. And then Laureen Craft is organizing the Mom and Tots?? I must be dreaming!! But just in case it's true, please call the stores for more info!!!
Have you seen the new tops at the West Side store??
Pro Tip: Get your race schedule ready and start planning!! It will help pump you up and it will allow you to set priorities:) Have you heard about the $500 prize for attending 24 events? Are you planning on at least one event in Northern New Brunswick? Are you thinking of traveling to an out of province race? Are you going to say "Shake and Bake" to everyone who passes you in an event?
Father, daughter forge a closer bond on the run - 2009-04-22
Kevin Barrett
Saint John Telegraph Journal
Wearing jeans, wool socks, a fleece-lined sweater, a T-shirt and hiking boots, Kelly, then 67 years old, ran and walked five miles to honour the memory of his grandson Brent, who died in 2004.
After training for about a week, it took Kelly 61 minutes to complete the course at the Irving Nature Park. When he crossed the finish line, Coleen Collings - his daughter and a race administrator - removed the timing device from the heavy wool socks he wore inside his hiking boots.
Collings had never seen anyone dress like that to run a race. Neither she nor Kelly realized he had just taken his first steps toward a precious berth in the world’s most prestigious marathon.
Three years and dozens of races of varying distances later, Kelly, now 70, has qualified for Monday’s running of the 113th Boston Marathon, where he will be joined by his daughter Marta, 40, who also qualified for the first time in October after using her father for inspiration and motivation, as well as a training partner.
It will cap a remarkable journey of love and dedication in a special father-daughter bond for the Kellys, who trained together for most of their long runs on weekends over the winter, as well as regular shorter runs through the week.
"This close, it is like, ’Bring it on, let’s get going,’"‚" says Frank, who qualified for Boston last May in Fredericton, the first marathon of his short, developing career.
The process also allows the Kellys to pay tribute to Frank’s wife and Marta’s mother, Dianne, who died in 2003 and Brent, who died from giant cell myocarditis, a rare disease of the heart, when he was 12 years old.
"After we lost the little guy, Marta organized the race the next year. The year after that, I thought I’d go in it, running and walking to get around," Frank says. "After that, I kept on training and went in a lot of different events, mostly 5Ks."
He returned the next year to run Brent’s charity race, this time finishing in 41 minutes and traditional running gear. He finished his first half-marathon in Moncton in the fall of 2007.
"Everyone else was decked out in running gear and running jackets and he comes across the line smiling in hiking boots and thought it was great," Marta said of her father’s first attempt at racing. "After that, he was hooked."
She feels running helped Frank deal with his grief.
"I think that was another reason Dad got hooked on running," Marta says. "When Mom died, it gave him an opportunity to meet a lot of other people. He has quite a following up at Alex Coffin’s running shop (in Rothesay)."
He entered the 2008 Fredericton marathon knowing he needed to finish in four hours and 30 minutes to qualify for Boston in the 70-year-old division.
"I didn’t know if I would qualify," he said. "I just wanted to run a full marathon to see what would happen. Turns out, I qualified."
Frank, who is retired from Irving Paper, is low-key with a wicked sense of humour often aimed at his daughter. He had never been formally involved in sport.
He liked to hike and walk, was a regular at the Nature Park, and would join an impromptu game of neighbourhood soccer. But once he fell in love with running, he raced whenever he could. Last year he entered 33 races and was named Running New Brunswick’s Super Series top runner for the 60-69 age class.
He trained hard for Fredericton and did well.
"I didn’t notice any (pain)," he says. "Once I had 10 kilometres to go, they were not going to stop me."
Marta, a veteran of 10 marathons, says the fact Frank qualified in his first attempt for Boston, made her want it badly as well. It wasn’t easy, but she pushed on and spent time working with Saint John-based training coach Darryl Steeves.
"Darryl was instrumental in me qualifying for Boston," Marta says. "He is the one who gave me the training program and kicked my butt into gear when I was really not training very hard in the middle of the season. He sat me down and said this was a once-in-a-lifetime chance to run the Boston Marathon with my father and to smarten up."
Her chance came last October in Portland, Maine, where she ran three hours and 43 minutes in the Maine Marathon, seven minutes under the standard for her age class.
"With one mile left, I knew I could basically walk and still qualify, "she says. "It was everything I could do to keep from bawling."
Ironically, she was nursing a slight injury at the time and planned on using the event as a long training session where she would drop out long before the finish line. But she felt so good, she continued to the finish.
"My mother was helping me from above that day, I think," Marta says. "It was a magical day."
The training and anticipation of running in Boston together has brought back many childhood memories for father and daughter, and the realization not much has changed.
"When we were little and would go hiking at Fundy Park, I’d always be yelling, ’slow down, Daddy,’ because my little legs couldn’t keep up," Marta, vice-president of finance and administration for Saint John Energy says. "Well, here we are 30 years later and I’m still saying it.
"I am very grateful my Dad took up running. I was very close to my Mom and I miss her terribly. Girls are always close to their mothers, but running with Dad and travelling to races and training together has certainly made our relationship as close as it was with my Mom."
The Kellys are two of 75 New Brunswickers who have qualified for Boston this year.
This won’t be the final race of their journey - just the one of the biggest. And they won’t have much time to enjoy the post-race exhilaration because a week from today they are both back in Saint John where Marta will serve as race director for the fifth annual Brent Kelly Memorial Five-Miler at the Irving Nature Park. Proceeds raised from the event go to the Brent Kelly Memorial Fund, which helps youth in the Saint John area.
First up, though, is Boston with all of its tradition.
"The reason you go is because you have to qualify," Frank says. "When you do, you know you belong."
Two Bulletins In One (see second pro tip near the bottom)
A big thanks to Daryl and Ellen Steeves for organizig the Spring Fling this past weekend. Congratulations to Justin Young and Margaret Johnson for their big wins in the 15K!
Have you seen our ads yet? Our West Side Learn to Run starts on May 7 on Thursday nights for 8 weeks. Each clinic night starts at 6pm with a short walk/run starting at 6:30pm. The West Striders Run Club goes at 6:30pm as well so you have the opportunity to switch to the bigger group if you know a club member already. Our Valley Learn to Run starts on May 4 on Monday nights for 8 weeks. Each clinic night starts at 6pm with a short walk/run starting at 6:30pm. The Nordic Walk Group from Walking Proud goes at 6:30pm as well so you have the opportunity to switch to Nordic walking if the running doesn’t work out. Looking for more of a challenge, our Valley Half Marathon Clinic starts on May 2 in the Valley and goes for 16 weeks on Saturdays at 9am.
You have a child to bring with you? Our West Side Moms and Tots Walk/Run Clinic starts on May 2 on Saturday mornings at 9am. This clinic involves talking on the go so be ready to head right out after 9am. Our Valley Moms and Tots Walk/Run Clinic starts on May 6 on Wednesday afternoons at 1pm
I have new food in! Fruit Splash Sharkies, Mocha Clif Shots and Chocolate Clif Bars are now on the menu:)
John Kelley is leading core workouts upstairs at the Rothesay Arena on Wednesdays from 7-8pm. This is sponsored by the KV Challenge Marathon and the Rothesay Recreation Department.
Pro Tip (and then kid's track results): Short and sweet. A tip I gave the Saint John Track kids is that you truly excel when you are having fun. As you try tougher workouts with the warmer weather, remember that it is much easier to run faster with other people and it is a lot funner when you use a variety of distances and recoveries during the same workout. A good mix turns a normal workout into something special. Try a 400-400 slower-300-300 slower-200-200 slower-100-100 slower when the snow clears from the UNBSJ track. It's a great starter interval workout:)
2009 Atlantic Indoor Track Championships Saint John Track Club Results April 4, 2009
Congratulations to all of the athletes on the Saint John Track and Field Club. Special mention goes to the following athletes for their performance this year:
Gold Medalists Brenna Kettlewell- 60m Emily Hoellwarth- 200m Emily Hoellwarth- 400m Ashlyn Coyle- Shot Put Victoria Leblanc- Shot Put Shannon Morris- Shot Put Intekhab Hossain- 60m Anthony Cormier- 200m Mitch Quigg- 200m Joshua Shanks- 800m Nick MacMackin- 800m Joshua Shanks- 1500m Reid Burrows- 1500m Reid Burrows- 3000m Matthew McNeil- 3000m Alex Coffin- 3000m Ben Cummings- High Jump Fakid Hossain- Long Jump Alec Alston- Long Jump Ben Cummings- Shot Put Joshua Shanks- Shot Put Nick MacMackin- Shot Put Mitch Quigg- Shot Put
Silver Medalists Sarah Gallen- 60m Samantha Gallen- 200m Brenna Kettlewell- 200m Grace Annear- 1500m Grace Annear- Long Jump Sarah Cummings- Shot Put Katie Robinson- Shot Put Ben Cummings- 60m Alec Alston- 60m Liam Kettlewell- 60m Alex Peabody- 60m Intekhab Hossain- 200m Nick MacMackin- 400m Michael Campbell- 400m Alex Coffin- 800m Mitch Quigg- 60m Hurdles Nick Duffy- Shot Put Alec Alston- Shot Put Liam Kettlewell- Shot Put
Bronze Medalists Julia Leblanc- 400m Brenna Kettlewell- Long Jump Emily Hoellwarth- Shot Put Alexandra Coffin- Shot Put Anthony Cormier- 60m Ben Cummings- 200m Liam Kettlewell- 200m Michael Campbell- 800m Matthew McNeil- 1500m Anthony Cormier- Long Jump Ryan Marino- Shot Put Reid Burrows- Shot Put
Don't forget my classes at the Aquatic Centre if you need some options on a rainy day:) I have my water-fit class on Tuesday at 8pm and the learn to swim class on Saturdays at 8am. The tri club practice on Saturdays at 7:30am is huge right now!!
The West Side Store is open Monday to Friday 4-8pm and Saturdays 9am-1pm. I'm very happy to have Darlene "in the house". We can do size checks from both stores:)
Time for a water-proof jacket? I still have sizes in the Majik Shell Jacket from Sugoi. They are on sale for $119.99 from a regular price of $159.99.
Guess what's less than a month away!! The Brent Kelly Memorial Five Miler has registration on-line for the 8K at http://www.atlanticchip.ca/events/ Please remember that you can register at either of my stores as well. An exciting addition this year is the Junior 4K!! You cannot register for the 4K on-line but you can either register at the store or message me directly:) All participants in the 4K get a completion ribbon. T-Shirts are an optional $5 for either distance.
Have you put in your New Balance shoe request yet?
Bonus Pro Tip: It's a long one but a goodie. So I got some e-mails on the weight check and I'm proud to say that I'm down to 160 now from 170 with only 5-10 pounds more to go before Fredericton. It was as simple as keeping the weight steady with exercise and slight modifications to diet. I varied between 165 and 170 for February and most of March. Now the intensity is up with the running and the pounds came off when keeping the diet the same. I'll now keep the intensity and the diet the same for awhile. When I increase the intensity again in mid April, the 5-10 pound should come off as planned. So the reinforced tip for my weight loss group is to achieve fitness first. The next step is to stabilize at a weight with a consistent exercise program and consistent diet. Once you're there, my recommendation is to increase the amount of exercise or the intensity to achieve a weight loss and then stabilize again. Using this step by step process, you'll get to your goal in a healthy manner. The toughest way to lose weight is when your eating and exercise levels stay the same. No matter how much you diet, your body adapts and burns less. The best way to combat this is to increase your fitness activity or intensity. The huge bonus is when you exercise more, the more calories you can take in:) Did I mention I love food!!
Okay this is crazy. I ran yesterday on a snowmobile trail that ended at a frozen lake!! It was March 22!!!! It has been pretty great weather though for everyone's long runs with no rain. I hope everyone's training for Fredericton is going well:)
The West Side Store is open Monday to Friday 4-8pm. We'll be adding more shoes soon to both stores. Spring ordering is in earnest but we need your help! Our first order from New Balance is coming up and we need your favourite series. As well, our first spring nutrition order is coming and we need your favourite gels and/or run munchies:)
Clinics coming up!! Our Valley Learn to Run starts on May 4 on Monday Nights for 8 weeks and we have a West Side Learn to Run starting on Thursday nights on May 7 for 8 weeks. West Side Instructor Maureen O'Hara is running with the 6:30 group on Thursdays already so come in April if you need an early start. Coach Coffin has the Monday nights covered. Both clinics start at 6pm. Our Half Marathon Clinic starts on May 2 in the Valley and goes for 16 weeks on Saturdays at 9am.
More new races!! You've got the new Creepy Crawl that is being unveiled this October. Well get prepared for another big event. The Saint John Half Marathon is being added to the schedule today. Mark your calendar for August 23. Details are being ironed out but we are looking at a start/finish from the University, part of the course going through Rockwood Park, a fun track and field event for parents and children during the race with child minding, reflective vests with each registration, and an invited elite athlete to speak the night before. It should be a perfect next step from the Canada Day 10 Miler and an ideal preparation for the Marathon by the Sea and the KV Challenge Marathon.
Dealing with the present. Guess what's a month away!! The Brent Kelly Memorial Five Miler has registration on-line for the 8K at http://www.atlanticchip.ca/events/ Please remember that you can register at either of my stores as well. An exciting addition this year is the Junior 4K!! You cannot register for the 4K on-line but you can either register at the store or message me directly:) All participants in the 4K get a completion ribbon. T-Shirts are an optional $5 for either distance.
Pro Tip: The Long and Short Hills. The snow is still down but it is time to start pushing your limit a little. One hill workout is fantastic but if you really want an early start on the season, the weekly double works like this. One day a week, you run short hills where the duration is less than a minute and you ran as fast as you can and walk down. One other day a week you run long hills where the duration is more than 2 minutes and you concentrate on form going up and run only slightly slower back down. How many repeats? That's up to you but remember the key to any workout is to try to improve from one week to the next. Do this for April and you'll be all ready for Daryl's track workouts in May!!
The West Side Store is all ready to re-open next Monday (March 23) with a daily schedule of 4-8pm for Monday to Friday and then 9am-1pm on Saturday. The schedule includes Darlene Prosser (on Monday, Wednesday and Friday), Evan Arsenault (on Tuesdays and Thursdays) and Emilie Sullivan on Saturdays. Business is starting to pick up with the melting snow and we want to be open more hours for registration for the Brent Kelly Memorial 4K and 5 Miler. The West Striders may be adding a new night as well soon!
Please remember that it is an early long run meeting time this Saturday at the West Side store. I'll be passing by the store at 9am as well for those who want to run at the regular time and go a little shorter. We'll be starting the Saturday runs at the Valley Store again soon too. I'm thinking the first week of April but I can be flexible:)
I'm expecting a big group at the Valley Store this Wednesday but I won't be there unfortunately. I have to take my CPR that night so I can join Rosemary as a 1-2 rescue team on the run. In my absence, I will be leaving a special draw prize to give away so you don't miss me too much. We are also considering adding another night of running at the Valley Store. I was thinking Mondays but let me know if people feel stronger about another night.
I'm putting in another order for Garmins. Anyone need one?
I'm steady at 165 this week for the weight loss crew. Now it gets easier with the hotter weather:)
We are offering a shotput, discus, high jump, hurdle workshop for Grade 9 and older children this Sunday at Harry Miller Middle School from 1-4pm. All for $5!!!! Please message me if you know anyone who might be interested.
Pro Tip:I'm sending this one to the track kids but it is almost more important for adults. At some point on a run, ask yourself if you are stopping your momentum with every foot-strike or if you are flowing through effectively from heel to toe. A lot of runners actually land with their feet like you would punch a punching bag with your hand. It's a big crash and then on to the next foot-strike. There are lots of techniques to fix this. Here's a few: 1) run like you have slippers on, it minimizes your heel lift 2) don't push off your forefoot 3) try to keep your head from going up and down 4) extend your stride just a little if your stride is really short 5) watch your feet in the mirror while on the treadmill 6) if #4 is too tough, shorten your stride and get your heel down as soon as your weight is on the other forefoot 7) have Coach Ed yell at you until you get it right
The above link takes you to the new route for this weekend's Pete's Pub Shamrock Shuffle. Pete and I agreed that there just isn't enough time for the Passage to clear with yesterday's and today's weather. So new route even more fun!! Run/Walk starts at 11am. Meet at Pete's Pub beforehand.
-End of Winter Sale -Pete's Pub Shamrock Shuffle -Trail Run -Pool Time -Pro Tip
Everything is on sale now as I expect to have new clothing in by the first week of April. All clothing is 20% off at the Valley Store and some of the winter items have a deeper discount:) One new item that is in ahead of schedule is the ENELL Lite Sports Bra. Come check it out!!
The 2 week countdown to the Pete's Pub Shamrock Shuffle is now on. Come check out the socks this Wednesday at the Valley Club Run. After that, the socks will be at the pub:) This event is a great time!!!!
This may be your last chance for snowmobile trail running. Coach Coffin is offering one more guided tour. Meet at 5:15 this Wednesday at the ballfield parking lot just past the highway exit to the airport. It will be another photo run!!
The weather may be nasty but the indoor pool is nice and toasty. Bring your sports drink this Tuesday night as it will be a "sweaty" waterfit class!! The swim lesson group is back on this next Saturday as Connie is running long before we head to PEI. I want to congratulate Linda Morais for her graduation to the triathlon group!!!!
My pre-pro tip is that the weather may still be winter-like but it's "business time". If you're running a marathon in May, this is your time:) Get in those miles:) It's only going to get better!!
Pro Tip: Just assume you're going to get wet on a run this week. That way, if you don't, it's a pleasant surprise!!
The Reverse Hypo was a lot of fun so expect a full event next year. Although it was put together pretty quick as we thought the regular Hypo had been sold out, it was a nice way to shake up our normal Saturday run and the cost was very reasonable for the participants. Alonzo Reardon and Connie Coffin won the half titles. Claire Gaudet and Roland Roy were the 10K Champions.
The Hypothermic put on by the Running Room was the next day and it looked like they had a great day as well. Congratulations to Carvel Crabbe for doing both events. Next year we will have the Reverse Hypo on a separate weekend:)
Be sure to grab a copy of the recent Canadian Runner Magazine. There is a great story on the Hampton River Runners and former Quispamsis resident Charles Mandel also has an article on Denise Robson from Dartmouth.
We have been ordering in shoes a'plenty lately so get in your order if you need to replace your normal shoe soon. I've been making a lot of people happy with our prices!!
Our special late winter price on the Trabucos has been a great success. A trail shoe with a gortex upper, it's a great deal at $119.99 (regular price $159.99). E-mail us on your size:)
The Pete's Pub 5K is gaining momentum. Do you have your entry in yet? Don't miss out on the Shamrock socks!!
Pro Tip: In this month's Canadian Running Magazine, there is a great article on race pace long runs. Some people fall into the trap of doing one each week on pace. The advice given in the article is to do only one per month. The local advice I have given however is to try to write February off for long runs due to the weather. This gives you until late March to get in a 25K long run on pace. You then have until late April to get in your 30K long run on pace. Then May, you're all set for the marathon. For you Boston runners, this is where the Hypo or the Reverse Hypo was important to do. For you halfers, you would switch to a 10K on pace in late March and a 15K on pace in late April. For you 10Kers, you would switch to a 5K on pace in late March and a 8K on pace in late April. Can you run long and slow on other weekends? Absolutely!! Need more advice on long runs, just give me a message:)
It should be a blast on Saturday with the Reverse Hypo. Please confirm soon if you haven't already. Halfers start at 8am and the 10kers start at 9am. Halfers meet at the West Store while the 10kers meet at the breakwater on Red Head Road. All participants are asked to wear a belt but there will be some drink on the course. Major bragging rights for anyone who does the real Hypo the next day!! Remember there are special prizes for those who buy a hat and gloves to go with their entry fee. There is also a special gift for each runner:)
Unfortunately, I have to cancel Saturday's swim class due to the Reverse Hypo. It will start again the next week. The improvements have been very impressive!! More beginners are very welcome!!
We have the Pete's Pub entries now!!!!! It's Shamrock socks this year and lots of draw prizes!!
If you didn't hear my interview on CBC this morning, I tried to stress the importance of wearing reflective in the dark. Don't forget your favourite store if you need more!
For anyone going to Boston or trying to qualify for Boston, the Liquor Store just brought in Samuel Adams beer. It's a little strong but I have good sources who tell me that one Samuel Adams beer after a long run will bring good luck for Boston!!
If you need a new pair of shoes soon and I don't have your favourite style, please consider having me order them for you. You still get our great refund policy and I'll match price with any local competitor.
Pro Tip: Keep a reflective vest in your car. You'll never know when you need one for road safety and an "spur of the moment" run.
They said on the radio that January was the coldest January in 15 years. Aren’t you glad you had the West Striders and Valley Runners to break the wind for you??!! We’ve had some great runs and they are only going to get bigger. Wednesdays at 6:30 (Valley), Thursdays at 6:30 (West), Saturdays at 9 (West). Be there be square!!
It’s still cold so you can still get winter stuff. It’s all on sale!!!!!
Below is the schedule for this weekend’s track meet. Please message myself immediately if you would like to have your child registered. It makes for a great family trip (one of the best Giant Tiger shops is in Oromocto and there is a Jungle Jims!) Meet Check-in: All athletes are asked to check-in for the Meet by 10:00am. Warm-ups: Warm-up for all events at 10:30am Schedule - Track (Start - 11:00 AM---Prompt) 60m Hurdles OpenM OpenF JuvM JuvF MidM MidF BanM BanF 3000m OpenM OpenF 60m Heats OpenM OpenF JuvM JuvF MidM MidF BanM BanF PeeM PeF 800m T. Finals OpenM OpenF JuvM JuvF MidM MidF BanM BanF PeeM PeF Lunch 60m Finals 400m T. Finals OpenM OpenF JuvM JuvF MidM MidF BanM BanF PeeM PeF 1500m OpenM OpenF JuvM JuvF MidM MidF BanM BanF PeeM PeF 200m T. Finals OpenM OpenF JuvM JuvF MidM MidF BanM BanF PeeM PeF 4 x 200m Relay* Open Male and Female events (Advance registration only)
Reminder on the Reverse Hypo. All participants who purchase gloves (Hera Running Gloves at $24.99 (regular $35.99) or Mizuno Breath Thermo Gloves at $14.99 (regular $24.99) and a hat (Nike Lightweight Running Skullcap $24.99 or Adidas Fleeced Winter Hat $19.99) are eligible for free footwear draw. Free shoes are restricted to the ASICS Gel Walker and the Karhu M1/2 Series. Check out route at http://www.mapmyrun.com/route/ca/nb/st%20john/704579153355 The registration fee goes to the St Mark's United Church to help cover the cancellation of the Lancaster 5K. We will be shifting our support of the Lancaster 5K event to the Brent Kelly Memorial 8K where a special 4K will be added this year for junior aged runners. Transportation will be arranged to bring runners back from the beach. Please e-mail Alex at marathoncanada@live.com if you can help with transportation. It should be a lot of fun and you can still do the goofy double the next day!!
Slight change to the giveaway at the Pete’s Pub Shamrock Shuffle but I think you will be excited!! There was an issue getting the running hats so we have switched to double layered socks (with shamrocks on them). Remember too that we will have lots of draw prizes. Pete has the registration forms at the pub and I will have them at the stores ASAP. It should be a great day for running (and the Canadian Cancer Society)!
Weight check: Holding steady at 168:)
Pro Tip: (From Canadian Running Magazine which is available at the store) Squat down as low as you are comfortable with your arms extended overhead. Your knees should line up over your toes and your back should be straight (not arched or rounded). Your arms should line up with your ears and be within 15cm of the sides of your head. If you have trouble getting into this position, it’s time to work on your strength through specific postural and patterning exercises.
Entry Package: All participants who purchase gloves (Hera Running Gloves at $24.99 (regular $35.99) or Mizuno Breath Thermo Gloves at $14.99 (regular $24.99) and a hat (Nike Lightweight Running Skullcap $24.99 or Adidas Fleeced Winter Hat $19.99) are eligible for free footwear draw.
T-Shirt: No
Course / Parcours: From the West Side Alex Coffin's Fitness Shop all the way to Mispec Beach. Check out route at http://www.mapmyrun.com/route/ca/nb/st%20john/704579153355
Awards: Anyone who purchases a pair of gloves and a hat is eligible for the free shoe giveaway. Free shoes are restricted to the ASICS Gel Walker and the Karhu M1/2 Series.
Other details: The registration fee goes to the St Mark's United Church to help cover the cancellation of the Lancaster 5K. We will be shifting our support of the Lancaster 5K event to the Brent Kelly Memorial 8K where a special 4K will be added this year for junior aged runners. Transportation will be arranged to bring runners back from the beach. Please e-mail Alex at www.marathoncanada.com if you can help with transportation.
See below for: February Sales Items Paypal Entry for St Paddy's Dash Swim Lessons Track Meet Schedule Pro Tip
All of our winter merchandise is now on a major sale. Our Sugoi Majik Shell Jacket are $119.99 down from $159.99. Our Illuminite Winter Jackets are $129.99 down from $179.99. Our ASICS Hera Gloves are $24.99 down from $35.99. All winter pants are on sale at a $25 discount.
As for shoes, the Brooks Adrenaline and Glycerin shoes remain on sale for $99.99. The Reebok Premier Control now join the club at $99.99 along with some other select models. For winter wear, the ASICS Gel Trabuco is on sale for $119.99 down from $149.99. We still have some Puma Trailfox as well for $99.99.
Do you want to register on-line for the Pete's Pub St Paddy's Dash on March 14? If you register through my paypal account, you receive a $10 gift certificate along with the Shamrock Hat being given out this year. There is no processing fee either!! $20 cheap and $10 from each entry goes to the Canadian Cancer Society.
Another new person for swim lessons on Saturday from 8 to 8:30:) Be sure to spread the word as I love teaching people to swim. If you are learning to swim, it is often nice that you don't have to learn from a person less than half your age. Did I mention no fee either?
The club runs are going very well! Especially in this dicey weather, it's nice to be with a group. I have some great photos up from this past Saturday on the West Striders page.
The schedule is up for the Gagetown Track Meet on February 14. For any parents going, I hope you consider running in the 3000 meters in the morning or the 1500 in the afternoon. The kids are always inspired by the parents especially if they don't normally "race".
Weight check was a gain of 5 pounds. The answers are always there and I had reduced my outside running to ensure that I recovered properly from a cold. I would say I am pretty close to 100% so the recovery went as planned. I also reduced alcohol intake for the same reason:) The plan was to stay steady during January and February so I just need to bring the caloric expenditure back up or cut back on the calories a little bit. Seeing as I had lost 3 pounds from the start of training, I am only 2 pounds over my starting weight:) Is anyone else watching their weight? Does this help??
Pro Tip: February is still part of the "fitness" schedule. If you followed my earlier advice and considered January and February to be months of conditioning instead of a crucial period for long runs and pacework, remember that now. Try not to be impatient and push it in this weather. if you must get in the long runs, try to utilize indoor options. Make sure your outdoor runs are fun if you go outside. That's where groups come in handy and we have great club runs on Wednesdays, Thursdays and Saturdays:)
(Note from Alex: I'm checking on a group rate to go to the Iceland Marathon. The marathon website is http://www.marathon.is/index.php?option=com_content&view=category&layout=blog&id=41&Itemid=77&lang=en)
We were left alone in the middle of the ocean for 1,000 years and nobody paid notice to us."
So said artist Hallgrimur Helgason in a short video about Icelandic creativity that I watched on the flight to Reykjavik. He was talking about the so-called Dark Ages, when the Danish conquered Iceland, then essentially abandoned it to plague, pirates, famine and volcanoes.
Now, Iceland can't get out of the spotlight. It rocketed to global prominence during its remarkable economic boom in the 1990s and recently grabbed headlines for exactly the opposite reason: This fall, the country went into an economic meltdown, with the government buying the banks and thousands of Icelanders losing their jobs thanks to risky bets by Icelandic financiers and, some claim, bungled oversight by the government.
One result of Iceland's crisis: the krona's incredible devaluation, from 65 to the dollar a year ago to about 135 at press time. A wiener from the famed Baejarins Beztu hot dog stand used to cost $4.50; it's now $2.
I wanted to visit Iceland to see the rugged landscape, experience Reykjavik's night life and sample the local food - and do it at a time when I had a shot at affording it.
Reykjavik's Keflavik International Airport was quiet when I landed. No music playing, no beeping luggage trolleys, no announcements. At 6:30 a.m., more than three hours before sunrise, I was in a pack of bleary-eyed travellers following corridors of blond wood and vague signage, past duty-free shops already selling mini bottles of local schnapps, CDs by local bands and sweet rolls as big as dinner plates.
The Flybus coach pulled into Reykjavik's main bus terminal about 45 minutes after leaving the airport; I then climbed aboard a waiting minivan that took me to the Metropolitan Hotel, on a side street just minutes from bustling Old Town Reykjavik.
The sun was peeking over the mountains as I set out to explore Reykjavik. Getting oriented was simple: the harbour to the north, the stunning Hallgrimskirkja church to the southeast, duck- and swan-filled Tjorn Lake to the southwest. I was disappointed to see the elaborate 244-foot steeple of Hallgrimskirkja (built between 1940 and 1974) obscured by scaffolding and to find the inside of the church reverberating with the clanging of construction. Out front of the church stands a statue of Leif Eriksson, the Icelandic-born explorer who became the first European to set foot on North American shores. The statue, which faces west, was given to the city by the United States in 1930 to commemorate the 1,000th anniversary of Iceland's parliament.
Across the street, out of curiosity, I wandered into Sunna Guesthouse, where the gracious receptionist gave me a rate card that listed prices, from single-bed rooms to furnished apartments, through 2008. I asked if prices would go up in 2009, and she said yes, a little. Then she paused and added with a sad smile, "But we have no idea what will happen to us by then."
As a meat eater, I find there's an inverse relationship between how good something tastes and how guilty I feel about eating it. Whale tastes so good, I can forget that I'm eating such a majestic creature. On the other hand, puffin is too underwhelming to cancel out visions of the chubby black-and-white birds with bright orange beaks.
I tried both at 3 Frakkar, a small seafood restaurant on a quiet street just steps from the Hallgrimskirkja. I went there with my neighbour from the airplane, a middle-aged lawyer from New York whose only planning for his Iceland trip was printing out news stories about the economy. When I mentioned I was planning to eat whale and puffin for lunch, he decided to join me for a bite before heading off on his own.
Whale sashimi came piled, purple and glistening, next to slices of buttery-fresh salmon, wasabi and ginger. The whale in question was minke, one of the most abundant in Iceland's waters, and my lunch companion likened it to beefy tuna. The puffin, smoked and served in strips, had a saltiness that paired nicely with its scallion vinaigrette dressing. Still, all I could think of was little orange beaks.
I ordered more whale, this time a steak swimming in creamy pepper sauce alongside tubers and carrots. I cleaned my plate with my bread.
The bill came out to about $26 apiece, a pretty penny for lunch, but worth it nonetheless.
Then the lawyer did some quick mental math and blurted out, "Can you believe that meal would have cost $56 apiece a year ago?"
My first night in town, I participated in a cherished Icelandic ritual, the runtur. Roughly translating to "tour around," runtur refers to two activities: bar-hopping and driving around downtown, people-watching from inside a warm car. Reykjavik's main commercial strip, packed with coffeehouses, restaurants, pubs and shops, stretches about a mile, east from Ingolfstorg square till Laugavegur Street runs into Snorrabraut Street. On Friday and Saturday nights, the street turns into a raucous all-night party, with locals and tourists mingling in clubs ranging from swanky (Rex, Oliver) to homey (22, Belly's).
Alcohol has long been exorbitantly priced in Iceland, so the economic downturn makes drinking only slightly more affordable: about $5 for a Guinness at a hip club. Still, the night life in Reykjavik is legendary, and for a reason: The dancing, drinking, laughing and flirting last all night, with the dance floors getting so crowded that the only way to move is to shove. (Don't worry about being rude; everyone does it.) Add Iceland's inventive DJs, candy-flavoured vodkas and friendly locals, and it's no wonder winter visitors welcome a midday sunrise on Saturday and Sunday.
On the second floor of 22, a young bearded blond guy who looked barely 20 started chatting me up - in Icelandic. Eventually he tried his English, which he probably had spoken better 10 beers earlier.
"How are you?" I half-shouted.
He looked at me for a second. "I want my wife back. I want my money back," he slurred as the music cranked up.
It took me a second to process that. "You what?" I asked him, but by then he'd turned back to his friends, veered toward the bar for another drink and vanished into the crowd.
Plates pull apart at Thingvellir National Park in southwestern Iceland. On a day-long bus trip (called the Golden Circle Tour) to sites outside Reykjavik, Thingvellir was our first stop.
The world's first parliament was established there in A.D. 930, on a site overlooking vast, rippling lava fields cut by the crystal-clear Oxara River. A gorge at one end is filled with water so clear I saw coins, tossed in for good luck, resting on the bottom seven feet down. ("Don't throw coins in the gorge," our guide, Christine Steinthorsdottir, warned. "It's not good luck. It's just wasting money.") With my fellow tourists, I inched my way down an icy path between rock walls in a canyon where the earth split as the North American and Eurasian tectonic plates drifted apart.
Well, drift isn't quite the right word: Though the rift widens, on average, by two or three centimeters a year, those splits happen suddenly, with violent earthquakes shifting the landscape.
All that underground action benefits life aboveground: Iceland's geothermal power plants heat more than 80 per cent of homes and buildings and generate a quarter of the nation's power. (Hydropower supplies much of the remainder.)
On the way to the majestic Gullfoss waterfall, the bus passed fields studded with snow-covered hay bales, where stocky, shaggy horses grazed. As I hiked up a steep hill to the edge of the waterfall, the path was so icy I wondered if I'd signed a release form with the tour company. (I hadn't.)
Near Gullfoss was a field full of geysers. These wonders lay in a plain of red mud and were overlooked by snowy mountains, the gray sky above them tinged pink from the reflection of a nearby glacier.
After stops at a historic church and a greenhouse, we visited a new geothermal power plant, where proud tour guides led us through English- and Icelandic-language exhibits about the process of creating energy from steam and hot water.
As the tour bus pulled away from the plant, Steinthorsdottir got on the microphone and said, "Someone asked me to talk about the elves."
As we drove past a snow-covered moonscape in the afternoon half-light, Steinthorsdottir explained that some Icelanders believe in elves, "hidden people" who live in rocks and caves in the mountains, and that disturbing an elf's home could mean cancer or blindness or worse. Steinthorsdottir said this with the same solemnity she used to describe the beautiful mosaic of Jesus at Skalholt church and to stress the importance of staying on the path by the geysers ("It takes emergency vehicles 1 1/2 hours to get here," she informed us).
Only about 10 per cent of Icelanders believe in elves; most are ambivalent about their existence. In general, Steinthorsdottir said, "it's a good thing we believe in elves, because then we respect nature."
On my last day in Iceland, I visited the Blue Lagoon. Riding past fields filled with nothing but moss-covered, holey black lava rocks, I saw the steam first, a long plume of white in the still-dark sky at 9 a.m. I'd booked a package that included a trip to the lagoon followed by drop-off at the airport. Entrance alone is about $22; I paid about $34 for the bus trip and entrance, plus $4 to rent a plush turquoise towel, which matched the plastic bracelet that gave me access to a locker in the spotless changing room.
And no wonder it's popular: The Blue Lagoon is like nothing else I'd ever seen, nearly two square miles of meandering, landscaped pool with rocky coves, wooden bridges crossing inlets and benches for sitting and soaking. People float around blissfully with their faces covered in white silica mud ladled from pots around the pool. (It's supposed to work wonders on the complexion.) My favourite moment was standing under the artificial waterfall, which rained hot water on my neck and shoulders for a thoroughly relaxing massage.
On the bus to the airport, I watched the sun bathe the eerie landscape in soft shafts of light. With all its geological oddities, from piping-hot groundwater and live volcanoes to lava fields and shooting geysers, Iceland is a country whose people have grown accustomed to changing landscapes. Perhaps this current economic crisis might be like just another earthquake, one more change to the ecosystem, one more chapter in the country's saga.
So this is week 2 of 2009 training for me:) How's it going for you?? My weekly weigh-in showed I lost one pound this week so my training has now caught back up to my eating:) To achieve this, 40% of my training this week was indoors. I hope some of you have found indoor options to make the training easier this time of the year as well. Try to remember that any training now makes it that much easier to gain in fitness in the spring!!
We are running up Hampton Road to start off this Wednesday at the Valley Runners Club Run at 6:30pm. Guests are welcome and will receive a free magazine. Club Members are working towards a half distance presently but I am ready to help with all levels and all speeds:) We're up to 6 members for the 2009 Valley Runners Club:)
I hope everyone is liking the random photos from the West Striders club run on Saturday. I haven't tagged the last batch yet but you can check them out. I haven't taken any photos in the Valley yet either but I am hoping that some other runners join the fun and post their photos on either facebook page. If you haven't seen them, be sure to check out the facebook page by searching for West Striders. Everyone's welcome to join us on Saturday mornings on the West Side at 9am.
Coach O'Hara joins us on Thursday nights when we have more beginner oriented distances at the West Side if you're intimidated by Coach Coffin or Coach Bowe:) It's been all the veterans with the cold weather but I am really hoping to get some more new people. The company is great and you get a free magazine at the West Store too!!
Don't forget that I have the sale prices on for the full month of January!! 50% off speedo suits, 50% off books, 30% off jackets and pants and Tyr suits, everything else is 20% off:)
Pro Tip: I put my indoor % at the top for a reason. Try to keep one exercise type from dominating this time of the year so you are able to achieve a fuller spectrum of fitness. This will help injury proof you for the spring:) If you'd like to try swimming, don't forget my "learn to swim" group on Saturdays from 8am to 8:30am. If you want to try a fitness class at the Aquatic Centre, I still have a 1 week membership deal for anyone who would like to try it out. The flip side of the coin is that you don't want to eliminate the outside as you'll miss some great runs. As long as you be careful with your foot plant and dress accordingly, some winter runs can be very enjoyable!! Check out the photos if you don't believe me:)
PPS: For you dog lovers, Brownie weighs 32 pounds and Foxy weighs 14 pounds. I'll try to keep them steady this winter too!!
So this is day 1 of 2009 training for me:) For everyone coming out to the Valley Store for this Wednesday's club run, it's the 5K benchmark recheck recheck. This is for all interested runners and guests. There is a short-cut option for anyone who is feeling like 5K is too much this early:)
So far I have 4 people signed up for the 2009 Valley Runners Club for specific schedules. I'll be contacting them shortly for their 2009 status check:) You could be next!! The next big challenge is either the Saint John Hypothermic Half or the Freeze Your Gizzard Half in PEI on February 22. There is of course less challenging goals that I can set people up for but it's great to still have the half as your ultimate goal later:)
I hope everyone liked the random photos from the West Striders club run on Saturday. If you haven't seen them, be sure to check out the facebook page by searching for West Striders. This is a shameless take on the "Yes Man" movie but I do hope they help inspire others and further pump up those who are out on the run. I have 1 member at the West Store for my specific schedules but you do not have to be a paid member to receive Coach Bowe's training schedule. Everyone's welcome to join us on Saturday mornings on the West Side at 9am. Coach O'Hara joins us on Thursday nights when we have more beginner oriented distances:)
Don't forget that I have the sale prices on for the full month of January!! 50% off speedo suits, 50% off books, 30% off jackets and pants and Tyr suits, everything else is 20% off:) A big welcome back to Evan Arsenault who is working Thursday nights at the West Store again:)
Pro Tip: It's winter time and a lot of people have added some weight through the holidays. I hope you don't feel guilty about it:) Now is the time to address your weight however if you feel like it's an issue. The first step is actually weighing yourself but the key is to not to fall prey to the daily recheck. Recheck weekly and be sure that your nutritional intake does not outstrip your active lifestyle anymore. My big pro tip is to commit to a # of minutes per week of exercise and to log your snacks categorizing them healthy or unhealthy. If you are doing 120 minutes of exercise weekly and your healthy snack ratio is 4:1, Coach Coffin gives you an A+. Bonus Tip: I'm presently at 165 which is a great healthy weight for me. I'll hold it there until March when I'll gradually work it down to 150 letting the training lead the way. Does anyone else have an ideal running weight that they are working towards?? Make sure it's realistic though. 150 is a weight I've been at recently and I still feel healthy with.
Do you need a resolution before your resolution? How about doing something active as a part of your New Year's celebrations?? Some of you are doing the Resolution Run, some are skating on New Year's Eve, some are going for a Passage walk on New Year's Day and .......some are doing the Polar Bear Dip!! Noon at Mispec Beach:)
So your resolution will be.... How about a new fitness benchmark for each month? Push up your age, 2 minutes of crunches, swim a kilometer, shoulder press 100 pounds, expose a six pack when you suck in your stomach, show a six pack without sucking in your stomach....
So what kind of deals do I have for January for you Boxing Day shoppers?? How about 50% off books, 50% off speedo suits, 30% off tyr suits, 30% off jackets, 30% off pants, 20% off everything else!!!!
Remember that I will be moving the long run crew to the West Side until Boston. First Saturday is this weekend. You don't need to be registered for Boston to catch the Beantown magic!! Start your year off right:)
Wednesday and Thursday Club Runs are cancelled this week due to the New Year's celebrations. Both runs have been consolidated into the Polar Bear Dip!!
Pro Tip of the Week: Start your official schedule in mid to late February for whatever goal you have in the spring. Use this time until mid February to just get "fit". A 10 week schedule from mid February takes you to the end of April. Then add "gravy"!
I hope you are all feeling prepared for Christmas and are looking forward to the warmth coming our way on Saturday. The stores are closed from Thursday to Sunday so our club runs will be cancelled for the warm day!! I do hope though you have a chance to run then as I'm sure it will feel great:) Just in case it stays cold, I had the chance to run in the woods last weekend and I will say that the running is still fantastic in the really cold temperatures as long as you can stay out of the wind and keep on solid footing.
For anyone returning product, please remember that you don't need a receipt as we have copies of all receipts on the computer categorized by phone number. I'll be ordering new sizes ASAP too if you have a size issue.
If you still need to make a last minute purchase, I am in the Valley tonight (Tuesday) until 8pm. On Christmas Eve, I am open 10am-4pm.
Pro Tip: Take some time now to pick at least one special event to do in 2009. If you're doing a marathon already, this should be something different without taking away from that. It should be something that adds a pure fun or emotional element to your 2009 goals. It should be something that you feel comfortable doing even if your training has gone horrible. This is the important part because you need a backup so you feel good about your running no matter how much time you are able to put into it. Sometimes a marathon can exert too much pressure that way. I know for myself that my special race in 2009 will probably be the River Valley Rave Run 5K. I used to go to the school there and it's pretty cool to sprint to the finish in the same place where you used to wait for the bus. What's your special race for 2009?
The plan at this time is to have two teams of twelve runners start in St. Johns and Victoria on April 12th. Each participant will attempt to run 3,339 miles in 143 days, matching Terry's daily mileage, meeting in Thunder Bay on Labour Day weekend.
There will be a one hour casting special to air in April in CBC primetime where the participants will be introduced, the stakes will be set for the run and Terry's enduring and building legacy will be highlighted. This will be followed by a feature that would appear weekly on the National or CBC News Sunday that would provide an update on the runners and their fundraising efforts. There would also be a one hour (or more) special on Labour Day.
A website will be created that would present the diaries of the runners, offer up to date features and allow a click through to our website for online donations.
Do You Have What It Takes to Go the Distance?
The participants will be chosen based on the following:
You have been inspired by Terry's story and have a history of supporting Terry's vision and principles
You are willing and able to undertake fundraising for the Foundation
You believe in your ability to physically complete the challenge - and can prove it!
You are willing and able to put aside work/other commitments for 4.5 or more months
Now Is Your Time to Convince Us!
If you would like to participate as a runner in this historic event, please reply to marathonofhope2009@gmail.com, sending us your contact information and telling us why you are the ideal candidate for the show. We want to get a sense of who you are and what motivates you to apply for this kind of challenge.
In addition, we ask that you please create a 3-5 minute video so we can see you in action. Your video should include: Your name, age, hometown and why you want to be a participant in the Marathon of Hope 2009. Please upload your video to YouTube.
Please notify us immediately by sending the URL when you've uploaded your video. We look forward to hearing from you!
Connie was 3rd master and 7th woman. Alex was 1st master and 6th man. The newspaper story is below.
by SHERRYLYN A. TOPPIN
LIKE A MASTER SURGEON, Pamenos Ballantyne carried out the perfect operation, coming from behind to win his fourth title at the 2008 Run Barbados Scotiabank iN Fo’ Life Marathon yesterday morning.
Trailing by more than 200 metres at the start of the race, the Vincentian completed the 26.2-mile course from Bay Street, St Michael, to Speightstown, St Peter, and back in 2 hours 25.15 seconds. It was the fastest time since 2000 when Ballantyne completed his hattrick of titles in 2:27.40.
He was fifth last year, but led home Kenya’s Samuel Nuriithi who moved up one spot to second, while defending champion Victor Ledger of St Lucia fell to third in 2:29.58. Trinidad’s Richard Jones fell from second to fourth in 2:32.06 and Marinus Stephen of St Lucia was fifth in 2:42.25.
In top form
Ballantyne, 35, said he prepared well, was confident in his ability and also knew the opponents. "Basically, I said I am not going out too hard because it is 26 miles. I can run long. I can run fast. I was in Trinidad preparing for a lot of 5Ks, 10Ks, 15Ks and half marathons. This is my first marathon for the year," he said at the end of the race.
"I am still young. I am probably ten years younger than Ledger so definitely my kick is the main factor. And I have great endurance. I won the Trinidad marathon seven times, in 2:15 and this race was about 2:25. I am still ten minutes outside, so I can run ten minutes faster. If I had a bit more competition in the last half, a bit more push, I could’ve run under 2:24," he added.
But at the start of the race, only a betting man would’ve picked Ballantyne. Ledger, Nuriithi and Canadian Alex Coffin set the early pace. When they reached the Holbourne junction, Ballantyne was nowhere to be seen in the pre-dawn light.
Through Prospect and Fitts Village they stayed together, with Coffin falling off the pace by Glitter Bay. Into Weston, Nuriithi stepped into a puddle of water and fell, but was quickly back up, urged on by Ledger. Ballantyne, running alone for most of the race, appeared in the distance and passed Coffin.
By the time the leaders reached Speightstown, Ballantyne had them in his sights and all three made the turn to the finish in 1:13 to the sweet sounds of steel pan music; passing Coffin; Andrew Greenidge, the first Barbadian who finished seventh overall in 2:52.02; women’s winner Amy Chalk; her German rival Birgit Bartels; veteran runner Adelbert Browne and race walker Emmerson "Horse" Waldron, among others.
And so the three remained on the return journey with the sun steadily rising in the east.
At 7 a.m., a decisive break came in Fitts Village, near Jordan’s Supermarket where Ledger was left behind. The St Lucian told NATIONSPORT his right hamstring and calf muscles tightened up and he decided to ease off. Ballantyne took full control, and made his move on the Spring Garden Highway, winning comfortably.
Chalk finished ninth overall in 3:02.11, slightly faster than last year (3:02.15) and up one place, with Bartels 10th overall in 3:07.52
"I find it very, very hard work. The German girl went off at a good pace so I had some company this year. I passed her about 18K and decided to put in a bit of hard patch," she said, while resting with her two-year-old daughter Amelia at the end of the race.
"I got to about 32K and it started to hurt, so it was a case of getting through every 2K and clocking off the Ks, surviving and getting back. I just crossed the line in sheer relief," Chalk said.
-Santa Shuffling -Christmas Lights Runs -Aquatic Centre Update -Full Hours Update -Pro Tip
I am so sorry to miss the Santa Shuffle this weekend as this will be the first time in a long time that I'll miss it either as a runner or as a race director. It's a great cause so I hope there is a big crowd!! Please consider it as it is a lot of fun.
We'll have our own Christmas Lights Runs coming up. The West Side store run will be at Thursday, December 11 at 6:30pm. The Valley store run will be at Wednesday, December 17 at 6:30pm. I'm asking that people bring old shoes again and there will be some nice prizes.
We are still part time hours until December 10 but be sure to come check out the major sales that we have on until the 10th. Everything except ASICS and Sugoi is 30% off and we even have some major deals there too!! The Rothesay store is still open every day but some daytime hours are not covered until I get back from Barbados. After December 10, its full time hours in the Valley until Christmas!! The West Side is open Wednesday night from 4-8pm and Saturday from 9am-1pm (just till 11am this Saturday though).
If you want to give the Aquatic Centre a try for a week, please contact me as we still have some one week passes available. I have taken advantage of the water running and swimming a few times this week!! And nothing (or not too many things:) beats a hot tub after a workout.
Pro Tip: Start researching treadmills right now. They are invaluable to have and there should be some major sales after Christmas. I could have never trained properly for a December Marathon without a treadmill!!
I hope to see everyone this week before Connie and I head south. I need some good luck shakes:)
Below: -Hello -Cross Training Time -Club Runs -The Big Sales Tip -Santa Shuffle Tip -The Big Pro Tip
Are you having a good week? You've made the transition to winter running? Normally I've entered into the very enjoyable period of cross training/fun run part of the year but I've extended my hard training for a December Marathon this year. Want some tips on how to cope when you need to train hard, go to the bottom:) You're already in the cross training/fun run part, see the paragraph below:)
I love this time of the year for truly enjoying your fitness. We have one of the best pools in the country so it's great to take advantage. Other than swimming and water fitness, water polo is an emerging option here in the city. I can't imagine a tougher activity but it is so much fun!! Weight training is extremely important so this weather gives you the opportunity to get that strength back. I know I keep repeating this but at-home options are crucial this time of the year to staying fit. If you can make it out to a group and you don't want to get wet, you've got ball hockey/hockey, indoor soccer, basketball, volleyball and badminton. Connie and I are giving badminton a try tonight and it should be a blast. The social side to group sports is half the fun!!
To keep pushing the swimming, we have some more free passes to the pool this week at both of our stores' club runs. In Rothesay, our hypo clinic attacks the "big hill"!! Our "Christmas Lights" runs will be taking place on December 10 and December 11.
Yoga always gets a big surge this time of the year and we have a great deal on some premium yoga pants at both stores!! Don't forget that our west side store is now open on Saturday mornings as well. The 30% off sale goes until December 10!!!
You don't need a tip for the Santa Shuffle. It's for a great cause and it's fun!! It's nice to do the races this time of the year as it all about the finishing and the times mean very little. The Shuffle takes place on December 7.
Pro Tip: Okay, you appreciate the above fluff but you've got business to take care of. You're registered for Disney or you want to get an early start on Boston. What do you do about your faster runs and your long runs on the schedule?? I will repeat these tips later because they are tried and true. 1. Your faster runs should be done at the pool as much as possible. Put the belt on and do the times that you would do outside for the same workout. Monitor your breathing rate and not your heart rate as your heart rate stays lower in the pool. It doesn't make any sense to run hard in slippery conditions. 2. Your long runs need to be done early in the morning. I'm the worst for this too as I love the sun but it is the only effective way. If you're out early enough, you don't need to run on the messy sidewalks as much and you are able to protect yourself against injury better. Try to remember how much easier it will be with a fifth of the clothing in Florida or Boston!!
With the reduced hours at the Valley Store until December 10, we have a major sale on to draw people in. We now have a 30% off sale on all non-Sugoi and non-ASICS items at the Valley Store. Even with Sugoi, we have a major sale on the Nebula Jacket for women and the Tetra Jacket for the men at $69.99. The major lightweight Helium Jacket for women is now on sale for $69.99 and is available at the West Side store too! The store is open presently 5-8pm Monday to Friday, 9am-5pm on Saturday and 1-4pm on Sunday. Like today however, if I am able to be here during the day, I'll come in. Just call 848-4322 to check:)
Remember this Wednesday is the first day of the Wednesday night raffle at the Valley Store. I don't want to ruin the surprise but be sure to bring in your shoe size:) Lets get our Valley Runners back up to where we compete with the West Striders for # of runners:)
Need a new 6 week training schedule?? Order a new pair of shoes through me and I'll do one up for you free of charge!! Just e-mail me at marathoncanada@live.com.
Pro Tip of the Week: The Joan Benoit workout. Work up to the same amount of water running as you put in swimming. The bad weather is coming so don't wait until the last minute to start an indoor program for the winter. Remember to start slow with a 15-15 minute ratio. Don't worry about a workout with the water running, just get in a groove and hold your form. No slouching so you try to stand as tall as you can. Once you've got yourself built up, you can concentrate on speed training throughout the winter in the water!! First specific water running workout comes next week!!
Here is the scoop. Craig Wilson and Tim Lowery took it out fast. Alex sticked to his "2 chug" strategy and managed to sneak up to Craig by the end of the first lap. Watching his back, the champ kept it steady and watched out for any big sprints from the other competitors. Tim Lowery distanced himself from Mike Gillis and put a bit of a scare into Craig on the last lap but Craig was able to hold on to second at the end. Boon Kek and Steve Roderick were relegated to sipping at the end while Vince Vautour had to take a full timeout and a penalty lap. No one lost in this competition however as 4 beers and a mile are a major accomplishment (maybe even tombstone material!!). In the other categories, Joanne MacMillan was a blur in the rum and orange category. Marta Kelly had a tough last lap but she was a true champion in the Moose Light category. The Ginger and Beer category turned out to be the toughest as the carbonated pop made for some major burping. Calvin Keith turned in a monster 3rd lap to push past cagey veteran Frank Kelly. Dianna Payne had a tough 3rd lap but recovered on the last lap to hold off Nancy Connell and Connie Coffin. In the Full GInger category, Carvel's competitors were obviously scared off as the champ took first place with ease. Thanks again to everyone for coming and especially Malcolm Boyd, Patrick Grannan, Bruce Connell, Ethel Harrison and May Beaulieu for volunteering. It shold be noted that times were potentially slower as well since competitors had to yield to traffic at the crosswalk and competitors had to drink their beers inside the bar.
Exercise City's former finance commissioner Daryl Wilson and his son Craig are close to completing a unique challenge - 2008-11-12
SANDRA DAVIS Telegraph-Journal
(photo by Noel Chenier)
SAINT JOHN - Daryl Wilson now appreciates the challenges snowplow operators have in clearing 592 kilometres of city streets.
The city’s former finance commissioner and his son, Craig, have jogged along 950 of the city’s 962 streets over 79 nights.
"I really understand the challenges municipal operations face first-hand, now," says Daryl.
"There are a lot of long, dead-end roads with maybe one house at the end."
At a rate of between eight and 15 kilometres per night, they figure it will take three more runs this month to complete the project that began with a discussion about the number of square kilometres of roads there are in the city, especially since some of them aren’t very wide.
"It’s a phenomenal number," says Craig, a lawyer with Cox and Palmer.
"Dad said ’wouldn’t it be something if we ran all of those roads?’
"He’s an accountant and I think he likes completion," he adds, laughing.
Runners also get tired of travelling the same route, so variety was another factor in deciding to take on the project, which they began in March of 2007.
As the men complete a street, they trace it in red ink on a city map.
"There’s a bit of a lesson in this in how to undertake a big project," says Daryl.
"You’ve got to start out and just pick an area. To look at this and say ’we’re going to do all of this’, you probably wouldn’t do it," he says surveying the map.
The travels of the two men sound like a version of Hank Snow’s I’ve Been Everywhere: from the north end and Millidgeville to St. Martin’s city limit, Kennebecasis Park, Lorneville. Loch Lomond, Eldersley, Churchland and Cosy Lake, Treadwell Lake, Acamac Backland, Golden Grove and Duck Cove ... every outpost and housing development in the city.
"Some nights we’d get in a complicated subdivision and it’s dark," says Daryl. "So when I’d get home, I’d notice we’d missed a little street."
One of the duo’s last runs will be completing random spots they have missed, says Craig.
"We’ve done every street whether there’s a house on it or not," says Daryl.
The two have done a lot of backtracking, too, because of the number of cul-de-sacs in the city and have come upon a few streets where it’s obvious that a planned development fell through the cracks.
"You would see where a road was started and not completed and Dad was able to say, ’About eight years ago, a developer was planning on something but it never came through,’ " says Craig.
"He knows the history."
Daryl expects that, when the run is complete, one-third of the area will probably have been spent on the east side.
Other than the exercise, benefits of running all of the city’s streets include seeing many beautiful neighbourhoods they didn’t know existed.
For Craig, it has meant discovering parts of the north end off the beaten path.
"There are a lot of beautiful areas in the city that not very many people are aware of. People are just quietly enjoying it," adds Daryl.
The two will finish their odyssey by completing their last run on Saturday, Nov. 22, at Lorneville, where Daryl grew up.
"From the breakwater in Lorneville, we can get a tremendous view and see the city."
The plan is for the men to have finished the city-wide run in 82 days.
"There’s a challenge out there for somebody else to do it in 80," says Daryl.
Weekly Bulletin, Beer Mile Update and Pro Tip - 2008-11-11
There is an added bonus to the ale mile planned for Friday night. Phone Steamers (648-2325) between 4 and 10pm before Friday if you would like to reserve a spot for the lobster special. It's $55 for "all you can eat" lobster and a beverage. Please remember that you do not have to pre-register for the ale mile however. If you take part, it's $20 that night which gets you 4 beverages and a special prize. To watch and cheer is free!! Everything starts at 7pm. Everyone is welcome!!!!
Our jackets that we had on sale at the Moncton Marathon are on display at the Rothesay store. We have tons of winter pants there too!! Be sure to come out to our Wednesday night group too. There is a bit of a change with the 6pm group as it will change to a 4K warmup instead of hill repeats. The main group still meets at 6:30pm.
The Saturday opening at the West Side store worked very well and we will be continuing this in the future. This weekend however, staff are helping with the big event being held for the West Striders in Grand Bay/Westfield. This means that the run from the store on the west side on Saturday is cancelled as well. The Saturday shift of 9am-1pm will be back on November 23.
Pro Tip: Planning your winter travel vacation is fun to do at this time of the year. Sometimes it's nice to build up some fitness so you can really enjoy your fitness in an exotic location. You may also want to use a trip to jump-start a new training plan. When I went to school in Victoria, we always started our track season off with a trip to San Diego. There was no better way to jump-start your program than in warm weather. On the other side of the coin, I have had some amazing experiences in warm places by arriving there with a lot of fitness built up beforehand. I'll never forget a club run out of a store in Waikiki that went on forever to places I would have probably never seen otherwise. Next month, Connie and I are running a marathon in Barbados and we are so pumped. Other years here, I have seen how excited other people have gotten planning trips to the Walt Disney Marathon. If you are planning a trip, be sure to check out on the internet what events are happening and what clubs are close by. It can be a great addition to the trip. My big pro tip is to make sure your event is at the start of the trip though so you don't possibly ruin the trip by being overly cautious before the event. If you plan on staying in the snow, remember that one of the best ways to recover after a day of skiing is a short run followed by stretching:)
It's official, we have two new provincial marathon champions. On the men's side it was Leo McCosham of Charlottetown taking another New Brunswick event after his victory at Marathon by the Sea earlier this year. His time of 2:56:59 was one of only two sub three-hour finishes in Moncton last weekend. His brother Mark was the other as he took second place with a time of 2:57:31. In third spot was hometown boy Hans Laltoo in 3:08:55.
For the women, we may have a new marathon champ but she is not new to winning. Moncton's Micheline Drisdelle is already the provincial champ at every distance except the 5 km. She adds this 3:23:13 marathon to her 8-km, 10-km and half-marathon championships. What an amazing season for this talented runner. Michelle Mountain of Quispamsis was in second place for the women with a very fast 3:24:45 while third place went to Maggie Johnson of Quispamsis in 3:27:58.
The half marathon at Moncton's Legs for Literacy was a huge event with more than 500 runners and walkers completing the 21.1 kilometres. The women's event was won by Denise Robson of Dartmouth in an amazing time of 1:18:54, the fastest we've seen this season. Miramichi's Paula Keating took second place in a time of 1:26:05 while third place went to Darlene Chapman of Halifax in 1:34:07. For the men, first place went to Rami Bardeesy of Halifax in 1:12:35. Second place went to Dieppe's Jean-Guy Gautreau in 1:23:44. Third position went back to Halifax's Davis Wilson in a time of 1:25:46.
Saint John's running machine, Alex Coffin took first place in the 10-km event with a time of 33:42. The women's 10 km went to Chandra Dehaan in 42:56. In the 5 km it was Dartmouth's Tyler Reddy in 18:10 for the men and Moncton's Jocelyn Lockhart for the women in 19:56.
Once again Moncton did a great job at putting on this massive event.
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NEW YORK MINUTES: South of the border, New Brunswickers were busy at the New York City Marathon. The results cannot be sorted by province so we can't identify everyone who went but here are a few great results we did catch. John Herron of Bloomfield had a excellent run with a 2:57:49. Steve Lohnes of Hampton ran a solid 3:02:26 while Darrell Travis, also of Hampton, ran a 3:13:18.
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END OF THE YEAR: Well, that's a wrap for this season. Thank you to everyone for your comments about On the Run and for reading each week in the Telegraph-Journal. Remember in the off-season you can still stay in touch through our website at www.ontherun411.com.
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PICK FOR THE SEASON: Of course, we can't sign off without our Person on the Run for this season. It was a tough call. How do you choose among folks as inspiring as Terry Lee Thorne, or amazing performances like Alex Coffin at Marathon by the Sea. How do you choose among a rock-solid workhorse like Carvelle Crabbe or a gazelle like Micheline Drisdelle. I guess the trick is to combine all of those qualities and for me that all points to Jerry Power. Jerry has inspired every single runner with his relentless pursuit of qualifying for the Boston Marathon. After 25 consecutive attempts he finally made the grade at the Fredericton Marathon this season and again at the KV Challenge. Jerry's performance, his volunteerism and his sincere support of other runners makes him the 2008 season's Person on the Run. Have an amazing Boston Jerry, you deserve 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.
There were 1372 participants this weekend! Congratulations to the race committee for a great job! We had some incredible performances from our store club members in tough conditions. Aisha Khedheri ran her first marathon and finished 15th out of 25 other women in her age category!! Rosemary Boyle and Gina Hyslop came just before and after Aisha as all three ran very well into the wind. For the men, Brent Bethune of the Valley Runners finished 25th out of 45 men in his age category and verbally embraced the challenge of the wind:) In the Half, West Strider Frank Kelly finished 3rd in the 60-69 age category and his daughter Marta finished 11th out of 100 women in her age category!! As well, Valley Runner Steve Jadoo was 8th out of 43 in his age category and Valley Runner Dave Mercer was 10th out of 53 in his age category. The performance of the day in the half from our clubs was Valley Runner Leah Smith who was 2nd in the 20-29 age category!!! Valley Runners Valerie Hopper, Lois Leblanc and Pam Waugh ran as a pack in the 10K. Pam and Lois helped pace Valerie to a 6th place finish in her age category out of 29 women!!!! In the open races, the McCosham brothers put on quite a show in the marathon finishing 1-2. Leo had also won the Marathon by the Sea. Hans Laltoo finished 3rd and is over 50 years of age!! Jerry Power ran his 1000th marathon:) Local yokels Michelle Mountain and Margaret Johnson finished 2-3 behind Michelline Drisdelle in the women's race. Vicki Woods was just behind Margaret and was the top Master Woman!! River Valley Middle School Coach David Shiels tried to build on his KV Challenge Marathon to make it to Boston but the ankle was still hurt:( In the half, it was a bluenose shake and bake as Rami Bardeesy and Denise Robson won the half titles in very fast times!! Saint John's Justin Young was the 5th man across the line!! I don't want to say who won the 10K but the word on the street is that he groomed his eyebrows special that morning to be more aerodynamic in the wind:) Congratulations again everyone!! It was a fantastic day!!!!
Be sure to check out the marathon rankings on www.marathoncanada.com. The Atlantic rankings are almost done and the top local runners are (drumroll please!!): Chris Brake, Saint John (#2 for open, #1 in 20-29) Alex Coffin, Saint John (#5 for open, #3 in 30-39) Krista McCluskey, Grand Bay-Westfield (#10 for open, #8 in 30-39) Michelle Mountain, Quispamsis (#4 in 20-29) Arlene Harrigan, Grand Bay-Westfield (#5 in 40-49) Brendon Chrus, St Andrews (#5 in 20-29) Joe Burke, Saint John (#6 in 60-69) Vicki Woods, Quispamsis (#7 in 40-49)
There will be a few more results in before the end of the year but I think the above runners are pretty safe to say in the rankings. Congratulations!!
On November 14, I’m having a beer mile to help celebrate my birthday. See www.beermile.com for rules. We will be using the Harbour Passage as our track so our results may have an asterix. Quite a few of our participants will be opting for the "ginger ale" division so do not feel pressured into the "beer division". All beverages are to be consumed at Steamers. The cost is $20 per person which gets you 4 beverages and a special prize from Alex’s shop. You don't have to register beforehand but be sure to arrive by 7pm. We are also hoping for lots of spectators so please feel welcome to come to watch and enjoy the party. A band is also scheduled for after 8pm upstairs at Steamers so some of us will be moving there afterwards. The band is profiled on myspace at http://www.myspace.com/theolympicsymphonium
Please come see me at the Moncton Legs for Literacy Expo this Saturday from 1pm to 7pm. I'll have socks, gels, body glide, jackets and shoes. There are major deals on the shoes and jackets. I always have great pro tips too!! Good luck to everyone competing this weekend!!!!
Brake and MacDonald win at KV Challenge - 2008-10-20
Scott Briggs, Telegraph Journal
ROTHESAY - Running 26.2-miles is an outstanding individual feat.
But the top runners of the Coast Tire Kennebecasis Valley Challenge Marathon were quick to credit others after crossing the finish line on Sunday.
Saint John's Chris Brake was the overall winner, completing the rugged route in two hours, 38 minutes and 26 seconds. Fredericton's Allyson MacDonald was the top female finisher, posting a time of 3:25:58.
Brake attributed his success to taking training advice from Saint John's Kelly Burke, who finished third overall Sunday and second in the 40-49 age division (3:07:36). Hampton's Steve Lohnes was second overall (3:03:54) and first in the 40-49 age division.
"He's kind of been helping me out the past year,'' Brake said about Burke. "He's a friend of mine and he's been giving me pointers on how to train right.''
With four wins in five tries, Brake seems made for the K.V. Challenge. He struggled last year, though, posting a time of 3:13:58.
"I'm 15 pounds lighter this year,'' Brake said. "I did more mileage, but I didn't do all my training at full tilt.''
Burke had a humble reaction when told he'd been praised by Brake.
"I give him whatever advice I can with the limited amount of knowledge I have so far,'' Burke said. "The main thing is to slow him down.
"He has a tendency to overdo things, and that can hurt the best athletes more than helping them. It can help them to a degree and then they can start going backwards, but he did really well.''
Brake believes the hills make the K.V. Challenge difficult, noting it might be the most demanding marathon he's ever run.
"It's hard on the head, very hard on the head,'' the 26-year-old said of the course. "I was kind of fighting through the middle because it gets really rough though the middle. There are steep hills.
"My lungs were there, but my legs weren't. I enjoyed it when I got down to the last three or four kilometres, but I wasn't really happy until I got close to the end.''
Seconds after MacDonald reached the end, she hugged her husband Doug.
"He's always with me at the end of my marathons,'' MacDonald said. "He's usually home with the kids when I'm out training. I love my family, they're great support.''
MacDonald said her overall family support enables her to focus on training. She generally gets up around 4 a.m., and runs before work. Sunday marked her 16th full marathon. She completed the Boston Marathon in April and then focused her energy on the K.V. Challenge.
"I did a bunch of half-marathons and 10ks along the way,'' the 41-year-old said. "There weren't many races that I missed this year.
"What makes this fun is all the relay runners. There's lots of support along the way. They're cheering everybody on.''
John Herron and Todd Price won the two-runner relay (2:40:50), followed by Jamie Gamble and Darrell Travis (2:55:55) and Gary Ogden and Dean Mercer (2:57:25).
"Each of us ran our individual races,'' Price said about the key to finishing first. "You just sort of get into your zone and away you go. This is probably my favourite course of anywhere I've run. It takes a lot out of you, especially the second half of the course.''
Herron also complimented the course.
"I don't think there's a better designed course that's any more scenic than the K.V. Challenge Marathon,'' he said. "I've seen most of the better marathons in Atlantic Canada over the last number of years.''
The four-runner relay winning team included Graham Taylor, Joe Culligan, Steve Drummond and Karen Pinnette. Their overall time was 3:20.
The second-place team was Brent Bethune (who did two legs), Alex Coffin and Gina Hyslop (3:20:14), followed by the third-place team of Linda Morais, Aisha Khedheri, Connie Coffin and Al Reardon (3:24:16).
Race director John Kelley said relay runners are crucial to the event's overall success.
"They're a big part of the package,'' said Kelley, adding the event attracted nearly 150 runners, a slight drop from the 2007 K.V. Challenge, but not enough to cause concern.
"The response from people is that this is the best bang for your buck, without a doubt,'' organizer Bill McGuire said. "There's a pasta meal the night before, the home-cooked food inside (after the race) and the dry-fit shirts. It's just $45 to enter this and a lot of people become friends.''
McGuire added that a small event like the K.V. Challenge offers advantages.
"You can't go to a run like this anywhere,'' he said. "At the Boston Marathon, you get your chip (timing device attached to the ankle or shoe) chopped off and get out of the way or you get run over. Here, we bring you in for a hot bowl of chilly.
"We really lucked out with the weather this year. The one time I didn't run it was sunny with the wind at your back. We're really happy with the way things worked out.''
When he registered for this year’s Valley Harvest Marathon, Alex Coffin of Saint John boldly predicted he would not only win the race, but do so in a new course record.
As it turned out, he was half right.
Coffin was first across the finish line October 12 in a time of 2:41:18.9. Technically, Coffin’s time is a course record, given this year’s event was held on a totally different course, starting and finishing in Wolfville instead of Kentville.
David MacLennan’s course record of 2:34.52 is still safe. MacLennan, of Scotsburn, in his first Valley Harvest Marathon in several years, was second overall in a time of 2:46:44.9.
Michael Green of Stephenville, NL was third in a time of 2:54:56, and Tim Keith of Kingston fourth (and the top local runner) in 2:59:47.7.
Tammy Mercier-Hackett of Halifax was the first woman across the finish line, completing the race in a time of 3:11:12.8, good for 14th place overall.
Hazel Caldwell of Middle Stewiacke was second among the women in a time of 3:27:10.2. Carla Braganza of Halifax was third among the women in 3:34:36.
Other local runners among the top finishers in the full marathon included Dave Hiscock of Kingston, 17th overall in 3:12:41.8, Richard Richard of Windsor, 22nd overall in 3:17:28.7, and Jason Furlong of Kingston, 42nd overall in 3:34:33.5.
Laura Peters of Kingston was the top local female in the full marathon, placing fifth among the women and 50th overall in a time of 3:38:18.4.
In the half marathon, Peter Vail of Boulder, CO was first across the finish line in a time of 1:10:55.7. Doug Vincent of Dartmouth was second in 1:19:49.2, Doug Hayami of Halifax third in 1:21:00.1, and last year’s winner, New Minas native John Herron, now of Bloomfield, N.B., fourth overall at 1:22:17.9.
There were three local runners in the top 10 in the half marathon. Greg Wagner of Kingston was the top local, sixth overall in 1:24:20.7; Mike Hillis of Port Williams was seventh in 1:24:32.8 and Scott Messom of Kentville was ninth in 1:25:49.3.
The top woman in the half marathon was Paula Keating of Miramichi, N.B. in a time of 1:24:43.1, eighth overall.
Cynthia Moulin of Halifax was second among the women (13th overall) in 1:27:19.7. M. Gabrielle Riley of Halifax was third (15th overall) in 1:27:27.1.
The top local woman was Paula James of Sheffield Mills, who finished the 21.1 kilometre distance in 1:30:19.1, fifth among the women and 26th overall.
As for the Blomidon Country Fitness Connection runners, some of whose training experiences this summer were outlined on our website, novanewsnow.com, all three women completed the half marathon. Emma Crowson-Mooy was 234th overall, 22nd among 112 women aged 40-49, in a time of 1:53:54.3. Pauline Leyte placed 307th overall, 38th among women 40-49, in 1:59:13. Jill Keddy was 328th overall, 56th among 120 women aged 30-39, in a time of 2:00:50.7.
A total of 725 runners completed the event on a beautiful day for running, 142 in the full marathon and 583 in the half marathon.
I hope everyone is pumped up for the KV Challenge. We have a great week planned. This Wednesday at the Valley store, we have a special kickoff at 6pm. The main group still goes at 6:30pm but we are hoping that all KV Challenge Participants show up for a special draw at 6!!
The excitement continues at the West Side store on Thursday night with a special sendoff for Al's Pals, Ed's Good Buds and Frank's Fans. Alex may even squeeze in a pro tip:)
The momentum really builds on Saturday. The KV Fields 5K is on at 10am. A special inside tip is that you have to be pre-registered to be eligible for the soccer shoes. Race day registration will still make you eligible for the draw prizes and a special soccer oriented giveaway. Check the calendar on www.anb.ca for more information.
Also on Saturday, race package pickup for the KV Challenge will be from 10am to 3:30pm at the Valley Store. Be sure to check out our fantastic new jackets from Sugoi. On Saturday night, the pasta meal is from 5-6pm at the Bill McGuire Community Centre.
On Sunday, it's time to have fun!!
I hope everyone had a great time at the Island View 5K. I was very pleased to be able to sponsor a sign this year and hopefully I'll be able to do more next year. It looked like there were some great performances and I know the race committee did a fantastic job!!
Last note is to thank everyone who messaged me on the Valley Harvest. I try to practice what I preach and it's a lot of fun to take another title. I take just as much enjoyment out of seeing others reach their goals so I hope everyone feels like they are on schedule for KV or Moncton.
Pro Tip: Everyone's a winner at the end of the day if you're enjoying your fit lifestyle and the benefits that result from it.
Strowbridge and MacPherson take titles!! - 2008-10-13
Dean Strowbridge defended his title at the Island View 5K by holding off teen phenom Matt McNeil 16:32 to 17:02. "Old Man" Robert Jackson squeezed in for third ahead of another young runner Brent McCullum 17:35 to 17:54. Robert Jackson is the second ranked 5K runner in Atlantic Canada for 50-59! Brent was barely ahead of the wome's winner Sarah MacPherson who finished in 17:57. This gives Sarah two top 5 times for the 5K in Atlantic Canada! 2nd and 3rd were both teenagers as well as Jocelyn Lockhart finished 2nd and Morgan Hawkes finished 3rd. Other top age group performances included middle schooler Reid Burrows in 18:43 and 69 year old Frank Kelly in 23:34!! Congratulations to the race committee!!
Remember to come see me at the West Side Store on Thursday nights. I’ll try to make sure you don’t leave without a big deal!!
Island View 5K is this weekend. It’s fast so be sure to get in one last short PB before the season is over.
Don’t forget the KV Fields 5K. You can register at the stores and you can trust that your entry fee will be worth it!!
Interested in being on Trites’ Tights at the KV Challenge Relay. We have two spots open and we have a friendly wager with Al’s Pals. The KV Challenge Relay is on October 19.
Circle October 25 on your calendar. The Atlantics Cross Country are in Moncton and we are hoping to have some "road runners" try it out. It’s a lot of fun and the course is nice & open.
It sounds like we’ll have a lot of runners in Moncton the following weekend as well. Need some tips? Give me an e-mail!!
Pro Tip: A lot of people are moving on to new shoes right now but fight the urge to use your old ones as your regular day to day shoes. There is a reason you are no longer running with them and most running shoes are ill-equipped in the first place for standing around. Make sure that your day to day shoes are stiffer and wider at the midfoot. The trouble with wearing worn out shoes all day is that by the time you go to run in the evening, you’re all set for an injury because of the way your body has had to adapt all day. Check out what I wear some time and you’ll see I practice what I preach:) (hint: Alexandra calls my favourite walkers "old man shoes")
Scott Briggs Telegraph Journal (Photo of Leo McCosham)
SAINT JOHN - Every second counts in running, but Alex Coffin had a few to spare when he completed the half-marathon portion of Marathon By the Sea on Sunday.
The Saint John native finished the 21.1-kilometre course in one hour, 13 minutes and 25 seconds, breaking Paul Morrison’s record of 1:14:28 by 1:03.
"It would have been nice to have someone with me,’’ said Coffin, who’ll turn 40 in November. "My best running was always cross-country, so I’m very used to running in a pack.’’
Coffin already holds the course record for the full-marathon portion of Marathon by the Sea, posting a time of 2:35:02 back in 1998.
"I want to set the record in the 10-k next year,’’ he said. "I think time goals are important. When my wife Connie wanted to try to qualify for the Boston Marathon, she just got so motivated.
"I’m not saying everybody has to try to qualify for Boston, but it’s important to set a goal and then it feels so good when you make it. I think the thing that hurts people is that a lot of the time their goal moves, and as soon as they get into better shape, sometimes they’re harder on themselves.
Sometimes they forget what their original goal was.’’
Maggie Johnson of Quispamsis was the first female to cross the finish line in the full marathon, recording a time of 3:27:52 and winning the tough women’s 30-39 age division in the process
"I didn’t really have a plan because I thought the weather was going to be worse,’’ Johnson said. "There are a lot of hills out there.’’
Sunday marked Johnson’s 10th full marathon, but she’d never done the full marathon at the Marathon by the Sea.
"This one is tough,’’ she said. "There are a lot of ups and downs and when the wind is (against) you, it’s hard. But it’s OK, and I would do it again for sure.’’
Leo McCosham was the overall winner of the full marathon, posting a personal best of 2:50:59. The 44-year-old from Charlottetown plans to run another 26.2 miles next month.
"This is a warm-up for the P.E.I. Marathon coming up in three weeks,’’ McCosham said. "I just wanted to see where I was at. I knew this course was tough and I just wanted to see what condition I was in, and I’m pretty happy.’’
"I only started running about two-and-a-half years ago,’’ McCosham said. "I think there’s a bit of genetics involved and a lot of training. I’ve been running around 80 miles a week.’’
Suzanne Doucet of Quispamsis was the top female finisher in the half-marathon, clocking a personal best time of 1:32:06. That was an improvement over the 1:34:32 she posted at the half-marathon portion of the Fredericton Marathon back in May.
"I’ve been working a little bit harder and hopefully a little bit smarter,’’ said Doucet, who’ll turn 46 in November. "I did other runs this season.
"When this one came around, I was less nervous because I’ve done shorter races this year and they all went well.’’
Meanwhile, there was lots of local flavour in the rest of the races. Saint John’s Evan Arsenault won the 10-km run with a time of 37:31, while Rothesay’s Allison Smith won the women’s division in 45:37. Saint John’s Matthew McNeil won the 5-km race in 18:06, while another Port City runner, Katie Robinson, was the first female finisher at 21:19. Bob Bardsley of Rothesay finished first in the Nordic walk half-marathon (2:37:16), while Jennifer Palk of Saint John was the first female to cross the finish line in the event (2:53:39).
10. Wear a garbage bag to the start. You can throw it away and then you’ll have your regular light clothes underneath. It’s going to be warm so you won’t need a jacket. You’ll just get wet!! 9. Hydrate well on Saturday. Don’t leave it to guzzling water on Sunday morning. Carbo-loading is fine but don’t binge on Saturday either. An upset stomach is never good!! 8. Find a peaceful washroom for before the race in case you need to go. Top floor of Brunswick Square in the Delta is the way to go!!! 7. Get a good sleep Friday night. No one sleeps well on Saturday night so make sure it’s not two bad sleeps in a row. 6. Get everything ready on Saturday night. Don’t risk forgetting something Sunday morning... Especially if you’re running late!! 5. Don’t try anything new Sunday morning. Same routine as your normal runs especially for how you eat and drink. 4. Have a game plan for bad weather. Don’t freak out and don’t throw your goal time out the window either. Remember that drafting is a huge advantage in the wind. 3. If you’re feeling pressure, try to focus on someone else to follow in your race. If they’re too fast, switch to someone else. 2. Stretch well the night before. 1. Visit me at the Wellness Expo for your "lucky shake". Guaranteed PR!!
This is it. The big one is upon us and it promises to be better than ever. The fourteenth running of Marathon by the Sea goes this weekend in Saint John. The fun begins Saturday with the Tim Bits Harbour Hustle 2 km for kids at 1:30 p.m. Later in the day it's the Running Room 5 km at 4 p.m. starting at Market Square.
On Sunday, all events start at 8 a.m. It will be a spectacular start as more than 1,000 runners will make their way down Water Street on to the adventure that awaits them as they take on their individual challenges. The 10 km, half marathon, nordic half marathon and full marathon runners will wind through Saint John as the day goes on. There is still time to register or volunteer so don't wait, get involved today. Go to www.marathonbythesea.com to get all the details.
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FALL CLASSIC: Last weekend saw another great run as the Fall Classic took off in Fredericton. The conditions were near perfect and the big guns took full advantage. In what seems to be a growing trend toward close finishes, we had the top three men within 40 seconds of each other. Here's how it shaped up. Dean Strowbridge of Willow Grove returned to his winning form from early in the season to take top spot in a time of 35:13. Todd Power of Salisbury was hot on his heels in 35:25 while Fredericton's Mike Davis kept them both honest with his 35:53 for third. A tip of the hat to Michael Bone of Fredericton for his very close fourth place finish in 35:58. A great end to a great race for the men. The women had a more definitive winner as Oromocto's Karen Garnett took top honours in 41:20. Second place, on the other hand, was another nail biter as Angela Ewings of Littleton, Maine, narrowly edged out Fredericton's Linda Cormier 43:17 to 43:31. Another Fredericton runner, Mary Davis made them work for it as she finished in 43:53 for fourth position.
The 5 km for men was won by Robin Murdock of Fredericton in 18:54 while the women's winner was Sarah MacPherson of Keswick Ridge in 19 minutes flat.
In the school-aged events, the high school 5 km winner for men was Andy Tree of Fredericton High School in 19:21 and also from Fredericton (Leo Hayes High) for the women was Kristine Howie in 22:25. The middle school 3 km was won by Frederictonians Louis Richard (George Street Middle School) in 9:36 and Judith Desjardines (École Ste. Anne) in 10:35.
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TIP OF THE HAT: This week our Person on the Run goes to Alex Coffin. Last weekend he took his blazing speed to Prince Edward Island and had a great run at the Miscouche Firefighters 10 Mile Run. His finish time of 59:08 gave him top billing and the New Brunswick running community bragging rights. Alex has always been an inspiration to runners in New Brunswick and we are happy to share him with the folks on P.E.I. Well done Alex. 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.
In preparation for our Marathon by the Sea booth sale, I will be showcasing some of our sale items at both stores for the run clubs this week. Featured at the Rothesay store will be the Reebok product from our Miramichi partnership with Clothing Traders. Included will be the Reebok Premier Road Plus for $109.98, Reebok Premier Road Cushion for $94.98, Reebok Premier Trinity for $119.98, and the Reebok Swara for $74.98. At the West Side store, we've consolidated our Nike Air Structure Triax and the Nike Air Pegasus. Both Nike models will be on sale for $99.99. Please remember that our West Side store is open 11am-8pm now on Thursdays. Our run club everyone welcome runs are 6:30 on Wednesday at the Valley Store and 6:30 on Thursday at the West Side store. This Wednesday, some of us will be running to John Kelly's stretching seminar. You can e-mail me at marathoncanada@live.com if you can't make it to our stores but you would like me to check for your size. Hope your big week is going well!!
It's another great fall weekend of running and this time it is all about speed.
Saturday, it is the Main Street Mile. This is a fast and furious event goes through the Mount Allison University campus and into downtown Sackville. The course record is 4:52 set back in 2005 by Jeff Manley of Halifax. Maybe this year it can be brought back home. We will keep a close eye on this one. You can get more information at ggrstewart@yahoo.ca.
Sunday, it is the aptly named Fall Classic in Fredericton. A fall run in Fredericton truly is a classic. The great trails and the beautiful St. John River give a backdrop to this 26th running of the 3-, 5-, and 10-km events. This event is hosted by the Capital City Road Runners and you can get the details on their website at http://www.fallclassic.ca/course.html.
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MARATHON BY THE SEA: The following weekend is the big one with the 14th Marathon by the Sea. This great event is constantly changing to meet the needs of the running community and this year offers even more innovation. Be sure to register today at http://www.marathonbythesea.com/. You will be glad you did.
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MERCURY MARCH: Last Saturday, the Mercury March was held in Oromocto with a real nail-biter of a finish in the 10 km. It doesn't get any closer than this as hometown boy Craig Martin nipped Glenn Trites of Rothesay at the wire by a second in a time of 38:43. Now that's a finish. Third spot went to Rod Bungay of Oromocto in 40:55. The women's event went to 13-year-old Kristen Thurston of Waasis in 55:10.
In the 5-km event, Todd Collicutt of Grand Bay- Westfield set the pace with a 20:19 finish over Ronald Blanchard (20:29) and Tom Barrett (36:09) of Oromocto. The women's event had a runaway winner when 11-year-old Mackenzie Amos threw down an amazing 21:08. The race for second was much closer with Judy Llewellyn of Waasis, was just one second faster than Kelly Gould of Burton in a time of 33:55.
The next day it was into Dieppe for the Move for Cystic Fibrosis event. The 10-km event was a little long (10.9 km) but that made for a another fun finish as three Dieppe running buddies were within 25 seconds of each other. Todd Power took top spot in 40:52 while Jacques Gautreau was two seconds ahead of his brother Jean Guy in a time of 41:14. On the women's side, Micheline Drisdelle of Dieppe continued her winning ways with a 46:16 finish. Carrie Punna of Moncton took second place in 51:40 followed by Denise Gionet of Dieppe in 1:05:09. The 5-km event was won by Gino Thomas in 22:36 for the men and Leah Burton in 24:13. It was a finish that made the hometown crowd proud with both winners coming from Dieppe.
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EARLY SUCCESS: Our Runner of the Week goes to Mackenzie Amos of Fredericton. This 11 year old ran an amazing 5 km to tie her for the 16th fastest this season by a woman. Not bad when you are only 11. I'm sure we will see lots more of this fine, young athlete in years to come. 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.
We had two great groups on Wednesday and Thursday. Be sure to spread the word and join us this week. I can’t promise another birthday cake but you never know..... Anyone can contact me at marathoncanada@live.com for more club information.
Are your kids running cross country??
This weekend, Connie and I are attending the Miscouche 10 Miler in PEI. There is another great race in Fredericton on Sunday if you are interested. The fantastic part is the Fredericton Fall Classic 10K doesn’t start until 11am. Lots of time for a great sleep beforehand!! Have a great week and remember to get in some mileage this week so the taper really works for the MBTS!!
PS: Thank you to everyone who attended a Terry Fox event. Keep the dream alive!!
This is a huge week at the stores as our two main fall clinics start. Alex’s Learn to Run Clinic started Wednesday at 6:30pm and Maureen’s Learn to Run Clinic starts this Thursday at 6:30pm. The beauty of these clinics are that even for "advanced" runners, it’s a chance to refresh your knowledge and run with the speed of your choice as both stores will have other club runners going at the same time. If you have already paid your club membership, it’s all free. If it’s expired or you know a friend, it’s $60 plus tax for the club and we are presently offering a free entry in the KV Challenge Relay!! We had 17 people last night at the Rothesay store!! I expect more tonight on the West Side!!!!
Alex’s clinic will be tied into the KV Challenge Marathon Information Sessions for the first three weeks which will include a 1 mile run to the Quispamsis Town Hall at 6:30pm, a 45 minute talk and then a 1 mile run back to the store. The clinic then moves to longer walk/runs in the Rothesay area. Below is the tentative schedule: Sept 10: Strength Training for Runners Sept 17: Flexibility Training Sept 24: Skill Set Training Oct 1: Securing The Lifestyle Oct 8: Pushing the Envelope Oct 15: Enjoying Competition Oct 22: Grading Yourself Oct 29: What’s Next?
I’ll ask Maureen to post her schedule later so please stay tuned:)
The KV Fields 5K planning has now started so stay tuned for details. A big part of this year is becoming part of the KV Challenge Marathon and Relay weekend. Please remember that all volunteers for the Marathon event will be given a free entry fopr the 5K. As well, we are once again supporting local soccer so expect soccer giveaways and lots of young runners.
Thanks again for everyone’s interest in the Disco Water Stop at the Marathon by the Sea. It’s going to be a blast!! If you’re not running, please join us.
I have to finish with the "Hampton Wrap". I want to sincerely thank the volunteers at the Hampton 5 Miler for once again putting on an incredible event in tough conditions. It was great to see new club members like Jason Thorne and Brenda Phillips do so well. It feels funny to call the rest of you "veterans" but it seems old hat for everyone else now to push themselves but enjoy themselves at the same time! I hope you’re not too tough on yourselves in terms of time because when you combine a little bit of wind with rain, it is like a hand pushing you. It probably felt easy after the second mile but I really feel it was the 3rd mile that kept some people from reaching their time goal. I can’t wait for the photos to start coming on-line!!
Learn to Runs Begin Next Week and Hampton Hint - 2008-09-02
I hope we have a lot of club members at the Hampton Five Miler this next Sunday. It should be a great day and this race is one of the best in the circuit!! The organization is superb so be sure to bring the whole family. The kid’s race is a lot of fun to watch and there is childcare for parents who need it. One tough hill in the 8K and the rest is easy!!!!!
We have two new groups starting on September 10 and September 11. Alex (me) will be leading a new beginner clinic from the Rothesay store on Wednesdays at 6:30pm and Maureen will be leading a new beginner clinic from the West Side store on Thursdays at 6:30pm. As well, the West Side store will be open as of September 11 on Thursdays from 11am to 8pm. A big thank you to Denise for helping out!!
Connie and Ed are organizing a water table at the Marathon by the Sea for the store and there is a disco theme. It should be a lot of fun and it’s a great way to cheer on your friends while helping out at the same time!! E-mail Connie at connie.coffin@yahoo.ca if you are interested in being a disco water person!!
Don’t forget the KV Challenge Relay and Marathon. I know a lot of you are preparing for this or other events this fall so be sure to quiz me at the store during our club runs if you are worried about your training. I try to be as honest as possible and I really don’t mind.
Hampton Hint: Take the big hill in four stages. The first is the rolling lead up so be sure to keep up your leg speed as you approach the hill. The second is the initial 50 meters where it’s important to have a strong pushoff to get some momentum. The third is the rest of the hill where you need to focus on knee lift and pumping those arms. The fourth is hammering that downhill if you want that pr!!
Brent Bethune watched as the field dissolved around him! Bethune crushed 6 other competitors in the 50K Ultra as he was the only runner who could withstand a second lap!! Glenn Trites also made the Valley Runners proud by running a super fast 25K and winning by over 40 minutes. Super motivator Don Kredl was 3rd in the 25K as well! Justin Young also finished the 25K in a top 5 position......
Results are at http://ctc.ccrr.ca/results/CTC-Results_20080824.html
The Coffin family is heading up to the Demi Marathon de St Francois to see if anyone will be winning the free shoes for running St Andrews, Chipman, George Gallant and the half marathon. This race has a long storied history and it’s a super fast course. Connie and I are really looking forward to it. Hopefully, some of you are also making the trip!!
People are getting revved up for Hampton and I am very proud to say that I have upped our sponsorship level this year. There will be lots of free stuff there from the store. I really hope to see a big crowd there. This is one of the best organized races that I have ever been at. There’s a bit of a pro tip at the bottom to help you....
Connie is doing a nutrition presentation this Wednesday at the West Side store at 6:30pm. This is a good chance to run with Maureen O'Hara's group. Maureen has been doing a fantastic job with her 5 and 10K clinics on Wednesday and the groups are getting huge!!! Guests are welcome and be sure to check out our $99.99 and 69.99 sale shoes.
Pro Tip: This is the short version. The long version is on our club facebook site. Make this week a mileage week for Hampton. It should be your highest mileage week of the summer so far. Than next week pull back the mileage and do two days of faster than 8K race pace speed workouts. Even if you haven't had a good summer of training, this will set you up for a top time!!!
Earle Burrows Presentation on Thursday! - 2008-08-18
Earle Burrows will be presenting at the West Side Store this Thursday at 6pm. All club members are invited and please feel free to bring guests. This will also be a great chance to win some free "used" shoes. In return for the giveaway, I am asking runners to bring their old shoes for Romero House. The West Side Store also has all of our clearance shoes organized by size so it's easy shopping....
Please remember that the sale on non-ASICS shoes at the Rothesay Store ends on August 24! These $99.99 shoes include such top models as the Saucony Triumph, the Brooks Infinity, and the Adidas Adistar Control!! It would also be your last chance to buy summer clothing at 30% off!!!
Time to get pumped up for your fall races!! If you pay the $60 annual fee for our club now, you receive an entry into the KV Challenge Relay. The big focus right now is on the Hampton Five Miler. Our groups right now are Monday 5K (Cathleen at the Valley), Tuesday 10K (Tracy at the Valley), Wednesday LTR, 10K, 21.1K (Alex at the Valley and Maureen at the West Store), Thursday 21.1K and Marathon (Ed at the West Store) and Saturday Long Group (Alex at the Valley and Ed at the West Store).
Thanks again to everyone who came out to the St Martins event. This weekend is concert time again so feel free to join Connie and me at the Spoons concert. I'll bring extra hair gel!!
Summary: The Fundy Rocks 5K starts with a 2K climb. The Fundy Rocks 7 Miler gets a bonus mile long climb. In between are more hills!! This was a big year as a running group organized in partnership with the Childhood Balanced Lifestyles Clinic (BLAST Program) at the Saint JohnRegionalHospital took on the extremely tough 5K. Team BLAST also included parents and administrators of the clinic. As well, the event had some running tourists visiting to take on the challenge. Craig Schmitt from Red Deer powered to the win in the 7 Miler after opening up a gap on the Vautour father-son combo. In the women’s division, Connie Coffin was able to stay ahead of Coleen Collings and Krista Kyle. Krista Kyle and Ken Neilson took the local runner titles in the 7 Miler. In the 5K, it was only fitting that Russell Smith finished first. Russell assisted David Baxter last year with a group of young runners who finished the Marathon by the Sea. Russell was pushed by 2nd place finisher Brent Bethune and 10 year old David Scott who was visiting from Ontario. In the women’s race, Sara Young opened up a gap on Monica Vautour and Natalie Maillet. Hannah Arseneault of St Martins successfully defended her title as top local runner in the 5K. The top Nordic Walker on the day was Carvel Crabbe. The event was held at the Fundy Trail Parkway with the incredible scenery hidden unfortunately by the fog. Congratulations to the Team BLAST members who finished their first 5K!
If you would like to participate as a runner in this historic event, please reply to 
