Canad Inn

2 WEEKS TO THE FROSTBITE RIVER RUN!

The Frost Bite River Run, the first MRA sanctioned event of 2018, is two weeks away. This year’s event is Sunday, January 28th with a 10:00 a.m. start time.

This fun run is part of the Winter Classic events held at Riverview Community Centre in January and February. All net proceeds raised by the run go to support programs and activities at the community center. I hope you will consider supporting our community center and this race by registering here… https://www.registrationlogic.com/secure/Register.aspx?E=2628

This year, in celebration of our fifth year of hosting the Frost Bite River Run, we are holding five mile and five kilometer runs from the Riverview Community Center to The Forks via Churchill Drive and the Red River Mutual Trail.

The section of the RRM Trail from the Forks to Churchill Drive recently opened and it is in the best shape I’ve ever seen it. While I can’t guarantee that the weather or the trail conditions will be perfect on race day, the long range forecast suggests some pretty sweet winter running conditions – about -15c, overcast with light winds from the north north west (at your back for the run to the finish).

This year runners will enjoy a complimentary pre-run winter warm up bowl of oatmeal, fruit and juice, as well as a post-run chili con carne lunch accompanied by a warming Bailey’s and coffee or hot chocolate (18+)!

We have lots of great draw prizes, some nice race swag, great volunteers, fun route and sweet finisher medals for every participant. Even though this is a fun run, we provide chip timing for all our participants and do our darnedest to measure a pretty accurate course.

Registration is a perfectly reasonable $45.00 for runners ages 19 and older and $25.00 for runners 18 and under. MRA members receive a $3.00 refund at check in.

We’re looking forward to seeing you at the Frost Bite River Run. If you have any questions about the event please email racedirector@frostbiteriverrun.ca.

Many thanks,

Dennis Cunningham
Race director, Frost Bite River Run
Riverview Community Center

Registration Now Open for the Patrick Riddell April Run Series

A New Year, New Goals, and New Name!

Registration is now open for the newly renamed Patrick Riddell April Run Series, to be held April 8th, 15th, and 22nd, 2018 in Assiniboine Park!

Many runners will remember Patrick Riddell as the Race Director for the April Run Series (former Puma Series) for over 30 years, and others will remember him for his tireless volunteer efforts and dedication and commitment to sport in Manitoba. Pat passed away in September 2017, and we are honoured to rename the run series in his memory.

From now until January 31st, we are offering an Extra Early Bird discount for runners who register for a 3-race series:

MRA Members pay only $39.99 for all 3 races in the 5km run or 5km/10km/15km build series ($55 for non-members) – that’s only $13 per race

MRA Members pay only $15 for all 3 races in the 2km School Super Run series ($30 for non-members) – that’s only $5 per race!

The 5km, 10km and 15km races are all part of the MRA Classic Series, and the 2km and 5km races are part of the MRA Youth Series.  MRA discount is applied at checkout.

Register now at: https://ccnbikes.com/#!/series/triathlon-manitoba-run-series-2018

If you have any questions, please contact the Race Director at: janetterodewald@hotmail.com or (204) 995-3343.

Want to learn about Triathlon? 

If so, please join us! 

  • • Registration fee for 8-week program $100 Tri MB full member, $110 for non-members.
  • • Run, bike and more!
  • • All you need is your workout gear.
  • • Ages 8 -15 boys and girls.
  • • Every Saturday January 20, 2018 – March 17, 2018 (except February 17), 2:00 pm to 3:00 pm.
  • • Learn, be active, and have a fun time with our great Manitoba Triathlon Centre Coaches.

Sport for Life Fitness Centre

145 Pacific Ave, Winnipeg MB

Phone: 204-926-8359  | Email:triathlpn@sportmanitoba.ca | Register Online

Women’s Only Duathlon Series

Women’s Only Duathlon Series

Saturday January 27 &  Saturday February 10, 2018

7:00 a.m. check in, 7:30 a.m. start.

Sport for Life Fitness Centre, 145 Pacific Ave, Winnipeg.

Distance 1: 1k Run, 10k Bike, 1k Run

Distance 2: 2k Run, 15k Bike, 2k Run

• Ages 12 and up.

• No bikes needed, spin bikes available.

• Registration fee $25 for Tri MB full members, $35 for non-members.

• Maximum of 30 participants for each race.

• Participant will receive a gift bag. Two prizes will be given through a draw at each race.

• Three Massage Therapists on site to get you nice and loose either before or after the race!

Click Here to Register for January 27

Click Here to Register for February 10

Contact: 204-926-8359 or triathlon@sportmanitoba.ca

CHRISTMAS MESSAGE FROM THE MRA

CHRISTMAS MESSAGE FROM THE MRA’S EXECUTIVE DIRECTOR,

by  KATHY WIENS

Welcome to the winter edition of our quarterly newsletter, ON THE RUN! Now that the 2017 race season has officially ended it’s time to transition to training in the off season. Whether you brave the elements and run outside all winter or move indoors to a treadmill, winter is the time to start building a base for the next running season.

Included in this newsletter are the winners that we celebrated at our annual MRA Awards Night on November 15th in both the Classic Race Series (16 + up) and the Youth Race Series (16 + under). It not difficult to take part in either of the series-all you have to do is become a member of the MRA! Go to: https://www.registrationlogic.com/secure/Register.aspx?E=3160 to sign up online or visit our website at: http://mraweb.ca/join-the-mra/ to download a membership form. All it takes to qualify for an award in the Classic Series is a minimum of 5 races and in the Youth Series you only need to complete 3. You could be one of our 2018 winners!

I have begun putting together the Race Calendar for 2018 and it looks to be a busy one! It will be sent out to the membership and posted on our website in early February. Also included will be the races chosen to be part of the Classic Race Series and the Youth Race Series. It can help you to plan your 2018 running season and is a great motivator!

Did you know that the first event on our calendar is the Frost Bite River Run on January 28th? It’s a chip-timed 5-mile fun run that starts at the Riverview Community Centre and makes its way down onto the River Trail to the Forks and back. Everyone gets a medal and there’s an amazing post-run chili meal included. For more information on this unique event go to: http://mraweb.ca/events/frostbite-river-run/. Registration is capped at 120 so don’t delay!

Our annual Hall of Fame Banquet will be on April 9, 2018 and our guest speaker this year will be Kevin Chief, a runner and Vice-President at the Business Council of Manitoba. I’ve heard he’s a fantastic speaker and has quite an interesting background. This is our most prestigious event of the year and a great opportunity to visit with running friends that you may not have seen for a while. We will be accepting nominations for induction into the Hall of Fame from our membership until January 31, 2018. For information on how to nominate someone you feel deserves the recognition, go to: http://mraweb.ca/nomination-process/. Tickets will be available for purchase online in February.

Thank you to our membership for helping to make 2017 such a successful year of running. You are the MRA and it’s my privilege to work with an incredible group of people that make up your board of directors. Have a great holiday season and I hope to see you all at the events in 2018!

Kathy

Setting Yourself Up To Succeed in the Off Season

Setting Yourself Up To Succeed in the Off Season

As the holiday season approaches, most runners are settling solidly into the “off-season.” It is during this time of year when we reduce mileage, recover from a long season of training, and sleep in on a few Saturday mornings. This time of year may be a break from regular training, but it is often when the most important work is done: thinking and planning.

At the Pan Am Running & Gait Centre, we help runners identify suboptimal strength, flexibility, alignment and biomechanical patterns that contribute toward running injury. These four pillars of our program are important, however 60% of all running injuries result from errors in training. The better your strength, flexibility, alignment and biomechanics, the better able your body will be able to absorb a training error. The trouble is very few runners know when they are about to commit a training error and often their first feedback is pain. Prevention is key.

Training errors result most commonly from increasing mileage too much too soon. One can also commit a training error by increasing too much of anything too soon: speed work, hills, mileage in new shoes, and running on a harder surface to name a few. Training error also includes not building enough recovery and rest into your running program. Overtraining doesn’t result from too much mileage, it results from mileage not balanced with enough recovery or time to adapt to that mileage and can occur in even low mileage runners.

One can avoid committing training errors with proper planning and program periodization. This is important whether you run two or ten races a year. Taking the time evaluate your training patterns can set you up for next season with less chance of injury or runner’s burn out.

Start with asking yourself WHY you run? Every year I suggest making a new list, as the reasons why we run change over time. Then decide HOW you can accomplish that WHY in an effort to keep your run life in harmony. As Simon Sinek says, “if you are unclear about your why then what you do has no context.” It is only then that you can start to set A, B and C goals, plan your races and develop training plans to meet those goals. Your entire season will become a logical progression towards your A goal with all other races timed strategically to enhance your training rather than overload it. You may have more than one A goal, but as long as you plan properly you can avoid committing the training errors that sideline so many runners. If you have no idea how to do what I’ve just suggested, it might be time to consult a more experienced friend or a coach for some good advice.

This is not simply the ‘off’ season.  This is when the most important work is done.  As your race season winds down, take some time to critically analyze your running routines, only commit to races that you truly want to do, and then make a plan that sets you up for an amazing year of running in 2018!


Kim Sénéchal is a physiotherapist at Pan Am Rehabilitation Services and is also an ultra runner and run coach. You can find her at www.panamclinic.org and www.bouncestrong.com.

Baking for the Holidays

Baking for the Holidays

The holiday season is a happy and exciting time of year; however it can also bring stress and anxiety for some. As runners, this time of year could mean a decrease in volume and intensity following the road racing season, time away from work leading to being out of the usual routine and the increased opportunity to indulge in great tasting treats.

As a Dietitian, I often get the question: how do I survive the holidays!?!!? One thing that I tell clients and athletes to remember is that the holidays only come once a year, enjoy this time with family and friends and the opportunity to eat foods that you only see once a year!

If you are bringing treats for the office, baking for a cookie exchange, making dainties for your family and friends or preparing sweet treats for Santa, and are looking for alternate ways of baking this holiday season, here are a few tips that you can follow:

  1. Replace the all-purpose flour with whole wheat flour to increase fiber and mineral content. Start small by substituting ¼ of white flour with whole wheat flour, and slowly increase the amount. The change in flour could change the taste or texture of the recipe, and therefore gradually substituting is important.

  2. Replace butter or margarine with an alternative. Oil can be used to replace butter/margarine, simply use ¾ cups oil for each 1 cup butter/margarine. Another option would be to use unsweetened applesauce which shouldn’t alter the taste or texture of the final product, simply use half the amount of applesauce compared to butter/margarine.

  3. Reduce the sugar content by ⅓ to ½ the amount of what is called for. White sugar can also be replaced with either honey or maple syrup for a more ‘natural’ alternative, simply use ¾ cups for each 1 cup of white sugar.

  4. Cocoa could also be used as an alternative to chocolate chips or chocolate squares. Substitute 3 Tbsp. cocoa + 1 Tbsp. oil to each 1 square or 1 ounce of semi-sweet chocolate chips (½ cup is approximately 3 oz.). Mix the cocoa with the liquid ingredients already used in the recipe.

  5. Add nuts, seeds and dried fruit to the recipe to boost vitamins, minerals and fiber content.

 

Remember to enjoy this time off from training, away from the rigorous routine and to enjoy those sweet treats!

 

Janelle Vincent is a Registered Dietitian at Pan Am Rehabilitation Services. She has an IOC Diploma in Sports Nutrition and is a Board Certified Specialist in Sport Dietetics. She can be reached at www.panamclinic.org or by calling 204-927-2660.

What can you do to avoid post-shovelling aches and pains?

AnchorShovelling Snow without the Aches and Pains

If you live in Manitoba, then chances are you are well accustomed to shovelling snow. Winnipeg receives an average of 114 centimetres of snow each winter. Shovelling snow involves strenuous effort. If you are not careful, you could experience cold exposure, fatigue, muscular strains, soft tissue injuries and back injuries, particularly to the lower back.
According to the Canadian Centre for Occupational Health and Safety (CCOHS), if you load a shovel (weighing over 1kg) with 5kg of snow every five seconds, you will move a load of over 70kg in one minute. Repeat for fifteen minutes and you will have shovelled 1,000kg of snow!Shovelling snow is risky because of the distance the head of the shovel is from your spine. The further the object being lifted is from your body, the greater the force placed on your spine is. Shovelling can place excessive stress on spinal structures and is one of the most common causes of back injuries during the winter months. Injuries are not only limited to the musculoskeletal system but excessive shovelling could also place stress on the cardiovascular system.
What can you do to avoid post-shovelling aches and pains?
  1. Give yourself plenty of time to shovel and do not rush yourself.
  2. Use a couple layers of clothing to keep your muscles warm and flexible. Cold, tight muscles are more likely to strain than warm, relaxed muscles.
  3. Do warm-up stretching of the arms, shoulders, legs, and back beforehand.
  4. Push the snow into the snow bank. Do not throw it. If you must throw it, position yourself so you can throw it straight ahead at the snow pile.
  5. Avoid sudden twisting and turning motions such as throwing the snow over your shoulder or to the side.
  6. Bend your knees to lift when shovelling. Let the muscles of your legs and arms do the work, not your back.
  7. Take regular breaks to alleviate the strain off your muscles.
For more information, please contact Dr. Badhan or Dr. Raizman at Dakota Chiropractic Office at 204.257.7685 located on 1056 St. Mary’s Road.

TRACK EVENTS FOR ROAD RUNNERS

Hello fellow Road Runners:
If you’re feeling the need for speed before the spring race season starts come try a track event!
There are several meets between early January and late March all with short sprint events but some will have longer 3000m or 5000m events.
Jan 10   –  Bison Grand Prix 1 –  3000m
Jan 19/20 – Winter Open    –  will add a 3000 or 5000 race if there are at least 6 participants – contact Wayne McMahon  at gwaynemcmahon@gmail.com
 Mar  2/ 3 – Boeing         – offered both 3000 and 5000 last year
The Bison Grand Prix  online registration is open at
and the other meet links will appear on that page shortly.
If you’re not a member of Athletics Manitoba each meet charges an additional $10 ‘day’ membership as well as an individual race fee of $10.