Are you starting to run more outside but you find the conditions tough to push yourself in?
Please consider joining us at the University of New Brunswick Indoor Gym on Tuesdays and/or Thursdays at 5pm as I am helping people train for the Masters Championships this summer. As well, we work out at Harry Miller Middle School on Sundays at 4pm. Be sure to message me if you have any questions at marathoncanada@live.com. All levels are welcome. Gail Teed is 70 years old so any intimidation factor is quickly resolved.
What's happening next?
Well it is a couple of months away but the preparation for the March 17 Pete’s Pub St Paddy’s Dash is under way. All shoes sold in the store until March 17 earn the purchaser a free entry into this year’s event!!
In research labs, frogs, mice and zebra fish exposed to minuscule amounts of estrogen replacement drugs, dioxins, bisphenol A and other chemicals are getting fat – very fat.
To optimize exercise, heed your heart rate training zone
Whether you're interested in running a marathon or staving off the chronic diseases of aging, to reap the rewards of your efforts getting into the zone is essential.
The morning workout is crucial to consistency as you can make it a part of your routine. The key is to keep the duration short except for the odd long effort like your weekend long run. The better time to push yourself is in the evening but don’t be afraid to do doubles. If you are able to accomplish a great workout in the evening even after working out in the morning, it should boost your confidence about what you could do if you were fully rested!!
What is my routine? 3 miles running either using the Harbour Passage or Burpee Hill. I’ll do a 20 or 30 minute bike to mix it up every now and then. When I want to go longer in the morning, I head towards the Nature Park, 10 miles gets me to Sheldon Point and back…
Coach Coffin can be reached at 506-654-1823 or marathoncanada@live.com...
Alex Coffin’s Fitness Shop Hours until January 6 Monday, Jan 2 10am-2pm Alex C Tuesday, Jan 3 1pm-5pm Erin K Wednesday, Jan 4 2pm-5pm Alex P Thursday, Jan 5 1pm-5pm Erin K Friday, Jan 6 10am-8pm Alex C and Alex P
My personalized definition of peer pressure from my recent sports psychology course was internalized norms inspired by peer standards of performance and peer standards of leisure. For most people, peer standards of outdoor performance are restricted to how the property looks and peer standards of leisure apply to light or regular beer at the barbeque. My proudest moment of the refinery run clinic was definitely an “out of the yard” experience as we climbed the massive sand pit hill near Champlain Heights. The willingness of the group to accept the Coach Coffin challenge in a manner where the rate of ascent did not diminish the accomplishment was very commendable. So don’t stop raking up the leaves or decorating for the holidays but be sure to allow yourself the opportunity to climb your own personal hill and inspire others in the same manner that I hope the “Refinery Runners” inspired me at the sand pit.
Important News!!
I am now ordering Vibram Five Finger shoes so be sure to contact me at marathoncanada@live.com with your orders!!
Strength Tip
Strength training’s not just for bodybuilders anymore
Strength training is a growing trend, according to the annual survey by the American College of Sports Medicine. It ranks No. 2 -- up from No. 6 in 2007 -- among the most popular trends for 2012, according to the poll of 2,620 fitness professionals, including certified trainers and exercise physiologists. And there’s new evidence that strength and resistance training can have other benefits as well.
The Fundy Extreme Triathlon Club meets weekly at the Canada Games Aquatic Centre!!
Many different types of abilities belong to the club, from beginners who would like to participate in their first triathlon to seasoned athletes who have been competing for years. All the workouts are designed to make everybody feel comfortable and have an enjoyable workout.
For more information about triathlon and the Fundy Extreme Triathlon Club, please visit http:/www.fundyextreme.com.
Flexibility/ Stretching Tip
How about a slide show on office stretches from the Mayo Clinic…
Too little exercise, too much TV tied to depression
Older women who got more exercise and less television time were the least likely to be diagnosed with depression, according to a U.S. study of thousands of women -- with physical activity having the biggest impact.
Coach Coffin’s favourite is watching Amazing Race while on the bike!!
Contest of the Week
To prepare you for the cold weather, I have a winter question this week. What commodity taken from the Lily Lake area 70 years ago almost kept skaters from using the lake for fun and games in the winter?
Weekly Bulletin and Remembering A Veteran - 2011-11-11
Inspiration for next week!!
I met Rosamund Dashwood when she was in her 70s in Victoria and became a very close friend to her. I pasted her biography from Wikipedia below. She told me a great story about how her and her husband decided to run a Cooper Test to see how fit they were in their 40s. They ranked very poorly which started the two of them on a journey of fitness and activity. They both stopped smoking but unfortunately Rosamund’s husband was extremely ambitious (probably rushing the program a little) and died while running a marathon!! Instead of retreating from activity, Rosamund continued running and this was a major part of her active life until she hit her 80s.
Lessons:
-use a measure of your fitness to try to see where you are, where you should be and where you can go
-don’t rush into extreme activities until you are sure you are truly prepared
-once you are prepared, expand your boundaries as Rosamund did, becoming a triathlete as a senior citizen!!
Rosamund Dashwood (1924, Devonshire, UK – 2007, Squamish, BC) was the daughter of celebrated English writer E. M. Delafield, and was one of the top female masters runners in Canadian history.
Dashwood was born in 1924 to Colonel Arthur Paul Dashwood, an engineer who built the massive docks in Hong Kong Harbour, and E.M. Delafield, the bestselling author who had written over forty novels and screenplays, including Diary of a Provincial Lady, which has never been out of print, and its three sequels.
During World War II, she joined the WAAF and worked with the newly invented and still top secret RADAR. After the war, she attended Somerville College and met Leslie Truelove, who she married. The couple had four sons: Paul, Simon, Patrick, and Michael.
She died on April 3, 2007, at the age of 83, in Squamish, British Columbia, Canada.
In 1961, Dashwood published Provincial Daughter, a light-hearted continuation of her mother's work. Stylistically similar to Diary of a Provincial Lady, Provincial Daughter is Dashwood's semi-autobiograhical account of domestic life in the 1950s. In the forward to the novel, Dashwood wrote:
It seemed natural to write it in the same idiom, but if the result seems to any reader too imitative, or even plaigaristic, I can only ask their forgiveness, as the original Provincial Lady would, I am sure, most warmly have given hers.
The novel was a success and was re-issued in 2002 by Virago.
Dashwood took up long-distance running at middle age, partly as a way to deal with the death of her husband, who had died of a heart attack while running a marathon. Despite her late start, she went on to have a remarkable career in which she set numerous age-class world records and Canadian records. Highlights of her career include setting the world record for the fastest 10K by a woman aged 65 or older at 46:18, and winning four gold medals at the World Seniors' Games. A talented cyclist and swimmer as well, she completed several triathlons. She also competed in relay triathlons, often with teammates who were many years younger.
Important News
Cross your fingers for me this weekend as I have two former Saint John Track athletes competing at the University Cross Country Championships, Grace Annear with the University of Victoria and Matt McNeil with Dalhousie University. There was an article in today’s paper on Matt:
I got the opportunity to join Carolyn Prebble as she led her boot camp group this past Tuesday. Carolyn included a great version of the push up in her routine where you slide forward and back before going up and down. Out of interest, I checked out different versions of push ups on the internet and found a yoga pushup which is basically alternating between downward dog and cobra. A great chance to try the Hindu Push Up is during Steve’s yoga class at 1pm on Wednesdays. He might even show us if he can do the Planche Push-Up!!
Swimming/ Water Running Tip
According to YouDocs, morning movers stick with their routines better, mainly because their day hasn’t gotten in the way yet. According to studies, you’re done before you’re too busy to do it (75 per cent of morning exercisers are still doing it a year later, versus just 25 per cent of late-day folks).
So schedule a morning exercise routine for yourself at home, hit the weight room at the Golden Ball before you start or commit to an early workout at the pool before coming to work.
Flexibility/ Stretching Tip
Why take a stretch break? Maybe just to make sure you get a break from sitting…
A Cooper Test involves trying to run as far as you can for 12 minutes. We completed one with the Wednesday Night Group this past week. Check out the chart in Wikipedia to see how you compare!!
http://en.wikipedia.org/wiki/Cooper_test
Article of the Week
Truth about potato chips revealed: Baked is not better than fried
Reports from the United States confirms that baked chips — although featuring a lower fat level — have high levels of acrylamide, a cancer-causing and potentially neurotoxic chemical. (note from Coach Coffin: extra browned French Fries are bad too)
What is the difference between a Cooper Test and the YMCA Step Test in regards to method of exertion? How are they the same in terms of what is being predicted?
The Saint John Water Polo Club is hosting its 7th annual fall tournament next weekend (12-13 Nov) at the Aquatic Centre. Six teams will be playing. The Saint John team has three Irving Oil employees – JC Besner, Daniel Halls and Stephen Sutherland. JC is also the assistant coach and captain of the team
Important News
The 6 week run clinic from Champlain Heights School is heading into the 5th class. We are meeting at 4:15 each Wednesday. We welcome all levels and you can join in for the last classes without feeling like you are a rookie!! This next Wednesday is the 20 minute special!!
How do you know if you are overtraining??
Resting Heart Rate
Quality of Sleep
Lack of Recovery
Diminishing Returns
Compulsive Exercise Outside of the Plan!!
Strength Tip
Don’t be fooled if you feel okay in the weight room without a lot of sleep. You may be okay with specific strength exercises but anything cardio oriented is affected to a much greater extent. You also tend to be more irritable without sleep.
Sustained exercise was affected to a greater extent than single maximal efforts and longer submaximal exercise tasks were affected following sleep deprivation (Reilly & Edwards, 2007).
Swimming/ Water Running Tip
Swimming in the main pool may feel colder than the leisure pool but colder water immersion has been shown to help aid recovery from a tough workout. So if you have had a tough run, physical game or intense ride, be sure to swim a couple of lengths at the Aquatic Centre!!
Flexibility/ Stretching Tip
Studies into recovery techniques, by the Australian Institute of Sport’s Dr. Shona Halson, have provided us with what definitely works, what’s ok and what doesn’t work. What definitely works – compression garments, contrast water therapy, food and fluids, ice therapy/cold water immersion and stretching.
Running and Walking Tip
Before the snow hits, try to keep parking far away from work to get in some extra stepsJ
If you need inspiration for running as the weather gets cold, watch this:
Smaller Halloween treats lead to larger eats, says study
Treats packaged in Halloween-sized mini portions trick people into eating far more chocolate and candy than they otherwise would, a University of Alberta researcher has found.
The 6 week run clinic from Champlain Heights School is heading into the 3rd class. We are meeting at 4:15 each Wednesday. From the first night, it was determined that we have 3 groups, 5 minutes jog 2 minutes walk, 2 minutes jog 2 minutes walk and steady jogging with fast spurts. Let me know if you are interested.
Strength Tip
Toning is a workout misnomer
Let go of the idea that women tone muscles and men build. It's all the same thing according to this author!! (Note from Coach Coffin: You can develop muscular endurance though without building muscle)
A drag suit warmup is when you wear a second suit over top your regular suit during your warmup. You work harder as the second suit gives you more drag in the water. When you are ready to do faster intervals, you take the second suit off and whooooooshhh!!
Flexibility/ Stretching Tip
Try the commercial break stretch strategy during your favourite show. Challenge yourself to stretch for the whole break each time with 2 stretches for each break. Try to hold each stretch for a full 20 seconds.
Walking Tip
This is a great time to be walking in the woods but make sure you have your orange jacket and hat on!!
Running Tip
Working on structural strength and balance is crucial to staying injury free as you challenge yourself with running and/or walking. Two of the most important exercises are:
-Plank
-Supported One Leg Dips
The plank exercises help you maintain your form as you fatigue on a longer effort. The one leg dips help prepare you for the stability needed with the continuous exertion from the flexed knee position.
Article of the Week
Stick to a game plan for staying sharp in fall
Research suggests if you can adopt four simple, stress-reducing strategies, your mind will be more alert, your mood will improve and your concentration and memory will be sharper.
If you want to keep excess snacking at bay, include enough protein in your diet. That’s the take-away message from a new study that investigated how the amount of protein consumed affects calorie intake and hunger.
Gina Spear-Burrows finished 4th for her age at the Hawaii Ironman. Congratulations!!!! Her marathon time alone would have placed her 3rd at this year's Marathon by the Sea. I don't think anyone else does a 7 hour warmup!!
Nationally, the Run for the Cure events raised over 30 million dollars!!!!!!
Lisa Savidant organized our team from Irving Oil and we had a great turnout! Everyone looked fantastic in their pink shirts and hats. It was cold and wet but the whole team walked or ran a full 5K!!!!
For more inspiration, visit the Finding Hope Blog at
There is a 4 person relay and a half marathon for anyone interested. We have already surpassed last year's numbers. Check out the website at www.irvingoilkvcmarathon.com
Strength Tip
Try not to do two days in the row where you do the same exact exercises unless you are using very light resistance compared to what you are potentially able to do.
Swimming/ Water Running Tip
If you have enrolled your children for lessons this fall, bring your bathing suit and goggles so that you can get in a swim workout at the same time. If anyone needs you, you are right there.
Flexibility/ Stretching Tip
Especially now that it is getting colder, be sure to warm up first before stretching if you are exercising outside. If you can, pick an area sheltered from rain and wind for your stretching area.
Walking Tip
It is time for hats and gloves. Daytime temperature on Thursday was below 10. This morning’s temperature was actually hitting the freezing point!!
Running Tip
If you have two challenging run workouts a week, try to pick a different way to challenge yourself on the two days. On the first challenging workout day, keep the number of repeats or distance the same but struggle to get faster or the same pace on a tougher route. On the second challenging workout day, keep the pace the same but increase the number of repeats or the distance. The second challenging workout day is a classic marathon training technique.
Article of the Week
We are on top of trends!!
The provincial government of Alberta is advocating workplace wellness similar to what we have with the Irving Oil LiveWell program.
Last week’s answer was that listeria can survive in the fridge! Now I have to go back to a “tougher” question with the NHL back in swing. I have a movie pass for the first right answer. When the Charleston Chiefs played the Syracuse Bulldogs for the Federal League Championship, who were the starting 5 that the Syracuse Bulldogs recruited to try to win by intimidation?
Grand Bay- Westfield Canada Run Event History - 2011-06-17
The Marathon by the Sea was the major catalyst for a wave of road races in the Saint John area that quickly took advantage of the localized running boom. Many of these events continue to this day including the Catch the Bug Road Race, the Hampton 5 Miler, and the Grand Bay Westfield Canada Day Run. Our committee always felt a bond with the Hampton event as they started just the year before and we usually had similar attendance.
The Canada Day Half Marathon event was a creation from a very dynamic group of people. The original committee consisted of Earle Burrows, Alex Coffin, Keith Doiron, Ethel Harrison, Dennis Hickey, Jack Keir, Paul Looker, Martina MacDougall, and Gary Mittelholtz. RCMP Officer Paul Looker had organized running events in Grand Bay- Westfield prior to 2002 but everyone involved hoped to create something on a larger scale for the community going forward.
The first year in 2002 was very exciting! It was the one and only year that we ran past and behind Scholtens before heading back towards Westfield. Local Legend Chris Brake won the half marathon in 1:18:25 with top triathletes Stephen Vienneau and Earle Burrows in 2nd and 3rd. Kelly Tolentino (who has since moved to the US with her husband Rodney) won the women’s title in 1:36:14 with top triathletes Gina Spear-Burrows and Shelly Gauthier in 2nd and 3rd. Alex Coffin won the 10K in 35:33 while 13 year old Spencer Mason won the 5K in 19:25. Everyone loved finishing at the rink and the parade afterwards was a nice touch. We also had a beer garden in the finish area! We had 73 in the half, 55 in the 10K, and 24 in the 5K.
2003 brought our first taste of controversy. Everyone liked our new turnaround at the post office but the decision to not recognize the 5kers was not popular. Our numbers increased to 93 in the half marathon and 81 in the 10K. Chris Brake broke his record in the half with a 1:17:L28 beating military runner Dave Shirley while former University star Heather Goodfellow won the women’s title in 1:28:26 beating Gina Spear-Burrows. Todd Price won the 10K while 2002 Half Winner Kelly Tolentino won the women’s 10K title in a new course record of 42:25.
2004 was our “hot” year. Our water stations were severely tested and the times were much slower due to the heat. Chris Brake took his third consecutive half title in 1:22:18 followed by Bruce Rosvall and Glenn Trites. Elita Rahn ran an incredible 1:30:03 considering the conditions with Gina Spear-Burrows second. Joe Oliver who later spearheaded the new track at River Valley Middle School won the 10K by 12 seconds over Todd Lambert. This prevented a husband wife sweep as April Lambert won the women’s title in the 10K in 45:25. David Tree and Monica Vautour established new records in the 5K with times of 19:14 and 23:32. We had 88 in the half, 112 in the 10K and 63 in the 5K.
Ironically, 2005 was our biggest year but this was also the year that the Miramichi Rock’Run was created giving us a competitor for our Fredericton area runners. John Herron took the title in the half beating Todd Price and Glenn Trites. On the women’s side, Krista McCluskey won a tight battle against future committee member Trina Goguen with only 16 seconds separating them at the finish. Dean Strowbridge became a major player in the local scene by beating 50-59 age group star Michael Coyne by only 2 seconds in the 10K. Oromocto’s Francine LaVallee won the women’s title. Satish Punna narrowly defeated Stephen Mundle in the 5K. There were 112 in the half, 145 in the 10K and 54 in the 5K.
2006 had an interesting story in local legend Gilles Gautreau taking an ill-fated attempt at Chris Brake’s record in the half. Gilles won the half in 1:18:45 followed by Todd Price and John Herron. 50-59 Age Group Star Michael Coyne ran 1:21:14!! Local runner Arlene Harrigan defeated defending champion Krista McCluskey by 30 seconds in 1:36:24. Maggie Johnson took her second straight third place finish. The 5K was almost as exciting however as Chris Brake decided to take the 5K record down a notch by winning in 17:22. Another 50-59 Age Group Star pushed him though as Derek Fisher finished second in 17:55. Brent McCullum finished third in 18:10 which would have also broken the course record. The women’s race in the 5K was a highly dramatic finish. Monica Vautour once again won the 5K but by only 1 second over Vicki Woods. Merina Farrell was only 3 seconds behind Vicki!! In the 10K, Dean Strowbridge continued his progression to faster times with a 35:53 while local runner Donna McCullum won the women’s title in 45:10. 50-59 Age Group Star and Run NB Hall of Famer Eunice Phillips ran a 47:08!! There were 102 in the half, 117 in the 10K, and 68 in the 5K.
2007 returned Chris Brake back to the half where he ran a new course record of 1:16:56. We had a great battle between 50-59 age group stars in the half with Michael Coyne running 1:22:21 and Robert Jackson 1:25:13. April Lambert took the women’s title in 1:34:15 with a very exciting battle over Maggie Johnson 1:35:12 and Trina Goguen 1:35:50. Evan Arsenault 36:36 and Krista McCluskey 43:39 were the champions in the 10K. The 5K featured two winners under 19 with Brent McCullum running 17:56 and Rebecca Barton running 20:34. At this point, we had moved from shorts to singlets and our singlets featured the artwork of local artist Elizabeth Donnelly-Nelson who now also served on our committee. We had 105 in the half, 95 in the 10K and 72 in the 5K.
2008 was both a year for excitement but also some challenges. The half marathon and 10K were combined to create a 10 miler to address traffic issues and parade conflict.. We also had a lot of excitement over the new track that had been created near the start/finish area. Both the half marathon and the 5K would now start on the track with the finish remaining the same. The turnaround was now at the town hall which was a big improvement over having to use the post office hill. Unfortunately, the start line was moved incorrectly and both races ended up being 500 meters long. Alex Coffin narrowly edged Chris Brake in the 10 Miler 57:28 to 57:57. Newcomer Suzanne Doucet won the women’s title in 1:10:12 over Gina Spear-Burrows and Arlene Harrigan. Brent McCullum defended his 5K title while Marla Sachilone edged Monica Vautour. There were 99 in the 10 Miler and 70 in the 5K.
2009 was a return to stability with the 10K added back by using a double loop of the 5K course. We also paid to get all three distances certified for Run NB sanctioning. Alex Coffin set the new course record in the 10Miler with a 56:18 followed by John Herron and Todd Power. Newcomer Brenda Guitard ran a great race to defeat defending champion Suzanne Doucet 1:10:03 to 1:10:47. Arlene Harrigan was third. Dean Mercer won the 10K title in 39:40 while Ontario runner Lisa Little edged Patti Doyle 48:07 to 48:32. Matt McNeil just missed Chris Brake’s 5K record with a 17:39. Kari Pettinger won the women’s title in the 5K with a 12 second victory over Heather Wood. We had 98 in the 10 Miler, 49 in the 10K and 78 in the 5K.
2010 became a memorial year as we celebrated the life of Gary Mittelholtz. Gary was there right from the start and he promoted activity in our area like few others had or could.. We renamed the 10 Mile event after Gary and were very lucky to have members of Gary’s family at the race. Both champions broke the course record as Alex Coffin won the 10 Miler in 54:18 and Elita Rahn won for the women in 1:09:22. April Lambert was less than a minute behind. Defending champion Brenda Guitard was 3rd. In the men’s race, John Herron added to his record top 3 performances by accomplishing that feat a 6th time. Bruce Rosvall was third. Albertan 50-59 runner Ed Bickley ran 38:49 to win the 10K but this missed the 50-59 best mark of 36:37 that Michael Coyne ran in 2005. Michael Coyne finished second this year but was 60 so he established a new 60-69 record of 39:13. Colleen McQuaid took the women’s 10K title in 44:23 and finished 3rd overall!! Gabriela Tymowski was second for the women and Anne Wall was third. Andrew Vail won the 5K in 18:36 while former University star Renee Embree narrowly missed the 5K women’s course record with a 21:09. We had 92 in the 10 Miler, 50 in the 10K and 97 in the 5K.
Looking ahead, our numbers are quite impressive considering the number of events that now surround us. In 2010, the Cross Border Challenge in Amherst on July 3 had over 300 finishers with many from New Brunswick. The Miramichi Rock’n’Run on July 4 had 279 finishers with almost everyone from New Brunswick.
Our event has left a great legacy for our town with both participants and volunteers coming from the town or nearby West Saint John. The event has donated many dollars including funds for the new community track. We also continue to attract visitors from far away like our 2010 10K winner from Calgary.
We hope that you come join us to celebrate our 10th year. It is a great way to start your Canada Day activities and the festivities continue after our race at the beautiful new Brundage Point Centre.
Highest Finisher Count- 2005 (311 finishers)
2010 Finisher Count- 239 finishers
Half Marathon Records
Overall Men Chris Brake, Saint John, 1:16:56 (2007)
Overall Women Heather Goodfellow, Halifax, 1:28:26 (2003)
Under 20 Men Michael Stockford, 1:46:30 (2003)
Under 20 Women Cara Duffy, 2:16:04 (2003)
40-49 Men Gilles Gautreau, Rothesay, 1:18:45 (2006)
40-49 Women Arlene Harrigan, Grand Bay-Westfield, 1:36:24 (2006)
50-59 Men Michael Coyne, St Stephen, 1:21:14 (2006)
50-59 Women Marlene Henry, 1:55:34 (2003)
60-69 Men, Phil Booker, Fredericton, 1:40:25 (2007)
60-69 Women, no racers
10 Miler Records
Overall Men Alex Coffin, Saint John, 54:18 (2010)
Overall Women Elita Rahn, Carter’s Point, 1:09:22 (2010)
Under 20 Men Andrew Vail, Saint John, 1:20:41 (2009)
Under 20 Women, no racers
40-49 Men Alex Coffin, Saint John, 54:18 (2010)
40-49 Women Brenda Guitard, Saint John, 1:10:03 (2009)
50-59 Men Robert Jackson, Fredericton, 1:05:38 (2009)
50-59 Women Arlene Harrigan, Grand-Bay Westfield, 1:14:24 (2009)
60-69 Men Joe Burke,Saint John, 1:10:39 (2010)
60-69 Women Annabelle McRae, Hampton, 1:28:37 (2009)
10K Records
Overall Men Alex Coffin, Saint John, 35:33 (2002)
Overall Women Kelly Tolentino, Saint John, 42:25 (2003)
Under 20 Men Evan Arsenault, Saint John, 36:36 (2007)
Under 20 Women Erin Shaw, Saint John, 50:57 (2003)
40-49 Men Tony Robinson-Smith, Fredericton, 38:54 (2005)
40-49 Women Arlene Harrigan,Grand-Bay Westfield, 44:56 (2007)
50-59 Men Michael Coyne, St Stephen, 36:37 (2005)
50-59 Women Eunice Phillips, Fredericton, 47:08 (2006)
60-69 Men Michael Coyne, St Stephen, 39:13 (2010)
60-69 Women Alice Gaunce, Grand Bay-Westfield, 55:08(2005)
5K Records
Overall Men Chris Brake, Saint John, 17:22 (2006)
Overall Women Rebecca Barton, Fredericton, 20:34 (2007)
Under 20 Men Matt McNeil, Saint John, 17:39 (2009)
Under 20 Women Rebecca Barton, Fredericton, 20:34 (2007)
40-49 Men Garth Millar, Saint John, 19:33 (2007)
40-49 Women Monica Vautour, Saint John, 22:43 (2006)
50-59 Men Derek Fisher, Saint John, 17:55 (2006)
50-59 Women Patty Richard, Summerside, 28:12 (2005)
Alex Coffin 34:17 Alex Cole 39:29 Jeremy Fry 40:37 George Daniel 40:47 Jon Tracy 43:16 Sean Kelley 44:06 Steve Hickey 44:06 Kevin Sears 44:51 Tracey Price-Emmerson 46:29 Warren Gerow 46:51 Luis Rubrio 47:44 Lloyd English 47:48 Lisa MacMullin 48:28 Shawn McAleese 48:39 Doug Scott 50:18 Pat Beam 50:48 Johanna McLeod 51:01 Dave Young 52:08 Brent Sherwood 52:42 Nicole Georgoudis 53:11 MaryAnn Gamble 54:19 Steve Palmer 54:51 Lisa Palmer 55:04 Shane Dickie 55:37 Sheila Burns 56:04 Leanne Sherwood 56:33 Beth Sears 57:16 Sue Watson 57:16 Merina Farrell 57:16 Carolyn Prebble 59:16 Bob McAleese 64:03 Dave Dumont 64:03
25K bike, Hampton to Cameron Rd(Subject to errors and or omissions, please advise) Chantal Beam 43:34 Jon Tracy 43:34:01 Sean Driscoll 43:34:02 Luis Rubio 47:02 Sue Watson 48:42 Lloyd English 48:43 Christian Gallant 49:20 Warren Gerow 49:37 George Daniel 49:46 Merina Farrell 49:50 Kevin Sears 50:15 Dave Young 50:28 Doug Scott 50:52 Peter Guravich 51:35 Shane Dickie 51:37 Sean Kelley 51:43 Tracey Price-Emmerson 51:58 Steve Hickey 52:26 Pat Beam 52:28 Dave Dumont 52:35 Shawn McAleese 52:40 Paula Scott 53:19 Greg Evans 54:15 Steve Palmer 55:25 Tara Scott 57:11 Sue Mayes 57:11 Jonathan Selig 57:59 Kristy Murray 59:42 Bob McAleese 62:59 Johanna McLeod 63:29 Dave Cuthberson 63:50 Lisa MacMullin 63:56 Alex Coles 64:01 Lisa Palmer 65:02 Sheila Burns 65:11 Beth Sears 66:57 Alison Smith 67:38 MaryAnn Gamble 69:28 Doug Prebble 76:55 Juanita Prebble 76:59 Carolyn Prebble 77:03 Maris Young 82:01 Brenda MacCullum 82:01
7K Kayak, Cameron Rd to Renforth Mike Grant 38:50 Sean Driscoll 39:02 Steve Hickey 39:16 Doug Scott 41:40 Greg Evans 41:57 Juanita Prebble 42:05 Dave Young 42:10 Dave Cuthberson 43:16 Cole and Cole 43:28 Christian Gallant & Shane Dickie 43:37 Tara Scott 44:03 Lisa & Steve Palmer 44:12 Paula Scott 44:55 Brenda Fowler 44:56 Luis Rubrio 47:19 Cindy & Sean Kelley 47:49 Young and Grant 47:50 Lisa MacMullin & MaryAnn Gamble 48:10 George Daniel 48:46 Kevin & Beth Sears 48:50 Jon Tracy & Son 50:31 Sue Mayes 50:53 Sue Watson & Merina Farrell 51:44 Alison Smith 51:58 Alex Coffin 61:25
Individual tri results Steve Hickey 135:48 Jon Tracy 137:21 George Daniel 139:29 Luis Rubrio 142:05 Doug Scott 142:48 Kevin Sears 143:16 Sean Kelley 143:38 Dave Young 144:46 Alex Cole 146:58 Shane Dickie 150:51 Steve Palmer 154:28 Sue Watson 157:42 Merina Farrell 158:50 Lisa MacMullin 160:34 Lisa Palmer 164:18 MaryAnn Gamble 171:57 Beth Sears 173:03
Top 10 finishers for the $20 gift certificate and Top 5 Women.
1. Evan Arsenault 12:15 2. Woody Thompson 3. Kaleb McNeil 4. Elita Rahn 14:39 (1st Woman) 5. Michael Lynch 6. Kristine Beaulieu (2nd Woman) 7. Stewart Tonge 8. Kyle Lowery 9. Marta Kelly (3rd Woman) 10. Phil Booker 11. Emilee Hoellwarth (4th Woman) 14. Nancy Connell (5th Woman)
Secret Finisher Challenge (difference between placing and registration order)
Nancy Connell 0 (Winner) Natasha Gallant 1 Bruce Connell 3 Amanda Good 3 Donna MacKinnon 4 Kristine Beaulieu 5 Frank Kelly 5 Judy Kelley 5 Phil Booker 6 Tricia Layton 6 Chris Layton 6 Marta Kelly 8 Emilee Hoellwarth 10 Emily Keller 10 Carolin Abelein 10 Joanie Appleby 11 Evan Arsenault 11 Peter Hoellwarth 11 Sarah Hoellwarth 13 Kodi McGougan 14 Manon Losier 15 Wes Bennett 15 Andrea Bennett 15 Monique Leblanc 17 Kyle Lowery 17 Corinne Brideau 17 Dan Hickey 18 Stewart Tonge 19 Michael Lynch 19 Stacie Culligan 20 Alex Hickey 20 Maureen O'Hara 22 Stephanie Hoellwarth 22 Sam House 24 Sonia Pineau 25 Al Pineau 25 Joel May 26 Mia Brideau 26 Daniel Brideau 26 Phil McIntyre 26 Chris Daigle 26 Elita Rahn 28 Woody Thompson 29 Gary Keirstead 32 Mary Folmer 32 Erik Folmer 32 Leslie Grant 39 Sharon Peabody 41 France Goguen 41 Carvel Crabbe 42 Kaleb McNeil 46 Ed Bowe DNS
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
