Red River Exhibition Park

Coaching Opportunity for Masters Athletes (over 35)

The following is a message from Alanna Boudreau, Executive Director of Athletics Manitoba:

Masters Athletics Meet and Greet!
11:30am Saturday November 10th
James Daly Field House, Max Bell Centre, University of Manitoba
Meet on the 2nd floor mezzanine level, outside the hockey rink by the glass doors.
11:30am – 12:00pm
Arrivals, introductions
Review of training options, membership fees
Competition opportunities
Facility viewing and tour

12:00pm– 12:45pm
Optional warm up and workout
Race opportunity!

The goal of this event is to provide an opportunity to see our facility in action! Saturday’s are a busy day of training for all level of participants, so we’ll start above the crowd, where we can chat and provide some background information. We’ll point out coaches and at the end of the sessions you’ll have an opportunity to meet with them and discuss different training options. You will also have the opportunity to get active and participate in a group warm up and workout, led by some of our current Masters Athletes!

Finally, Lou Billinkoff is going to be racing in an attempt to set a new Canadian record in the 50m and potentially break the World Indoor record! We have 10 lanes, so that means there are 9 open spots for anyone that wants to join him.

Remember, “Masters” are defined as participants 35 and over and all competitive results are grouped in 5-year increments. There is also a “sub-masters” category of 30-34. Everyone is welcome!

Please RSVP to Noelle Merkel at or 204-925-5743.
Let us know if you plan to participate AND if you’d like to race!

Hope to see you there!

Baby Torchia Has Arrived!

Congratulations to Jonathan Torchia, Race Director of the WFPS Half Marathon, and his wife Robyn on the birth of their first child, Giacomo Greyson Torchia! The bouncing baby boy was born on October 24, 2018 and weighed in at 9lbs 6oz. How long before the little man is Co-Race Director and telling his Dad how things should be done?!

Best wishes to Jonathan and Robyn!

Ed Klassen 1934-2018

It is with sadness that I announce the passing of Ed Klassen on Sunday, October 21, 2018 at the age of 83. He was a long-time member of the Manitoba Runners’ Association and won many age group awards in the Timex Series in both the 70-74 and 75-79 age groups. He was a former World Masters Record Holder and enjoyed running to the very end. He will be buried with his running shoes and games medals. Funeral service will be celebrated at McIvor Avenue Mennonite Brethren Church, 200 McIvor Avenue, Winnipeg, on Friday, October 26, 2018 at 11:00 a.m. with interment in Glen Eden Memorial Gardens. Those who so desire may make memorial donations in memory of Ed to CancerCare Manitoba Foundation.

Stride Ahead Annual Change of Season Sale

One of our sponsors, Stride Ahead, is having its annual Change of Season Sale! MRA members can enjoy savings on shoes, clothing and more. Visit the store at the Grant Park Shopping Centre between Thursday, October 18th and Sunday, October 21st.

Time is Running Out to Register for Run 4 Your Cause!

Thinking about participating in R4YC on Sunday October 21st? There’s the ever popular 5K Awesome Twosome or you could Tri3.3K. There’s still time register for either event, but this Thursday evening at midnight the entry fee increases, so don’t delay!

More information about this unique event is available on our website. Or go directly to our online registration.

See you on the 21st! Not able to make it? We have a virtual option available as well!

Order your new MRA technical jacket now!

Our good-looking and functional technical jackets are now available! These jackets are a steal at $95.00/jacket, taxes included. Below is a sizing chart for both male and female versions of this jacket as well as a link for the full description. They will be in the MRA colours of course-black and acid green.

Please let me know by October 15th if you wish to order one (or more!) of these jackets and the size that you will require. Please ensure that you specify male or female sizing. Payment can be made by cash, cheque, etransfer or credit card. I can also accept debit card, but in person only at the MRA information table at the Linden Woods Fall Classic event on Sep 30th. You can also try on a jacket-I have both a mens medium and a ladies medium available.

We have been promised about a 4 week turnaround so I’m hoping that the jackets will be ready to be picked up at our Awards Banquet on November 14th. Contact the MRA office at or 204-477-5185 if you have any questions or wish to order.

Show everyone your support of the MRA by wearing an MRA Technical Jacket!

Jacket description

2018 Abas Auto Stony Mountain Run – Sep 22/18

Don’t Delay, Register Today for the ABAS AUTO STONY MOUNTAIN RUN on SATURDAY, SEPTEMBER 22nd!!!

This run takes participants through the streets, trails and quarry in the scenic village of Stony Mountain which is located 10 minutes north of Winnipeg.
Even more new trails have been added in preparation for this year’s run. This is an amazing course…you don’t want to miss this race!!!!

Hills, Quarry, Roads, Trails…..This Run is Fun! ……..This Run is Different!


Limited quantities of Early Bird Prizes for Abas Auto Stony Mountain Run are still available. Register now to make sure you get yours!

·         First 50 entries in 5K or 10K Race will get an awesome running cap courtesy of Abas Auto.
·         First 100 entries in 3K Walk/Run will get some sweet texting mini-gloves courtesy of Sunova Credit Union.
·         Check them out on Facebook:


We have:
·         Podium medal presentations for top 3 male and female overall finishers in relay, 5K and 10K events
·         Podium medal presentations for top 3 male and female finishers born 2005 or earlier in 3K event
·         Finisher medals for all!
·         Great door prizes!
·         Great post-race snacks!

There are several race options available, so all can participate (regular fees in effect until Sept 16th):

  • The McKillop Team – Mountain Mile Relay (4 person x 400 metre relay, 9:45am start so you can race this plus regular event!) – $25 regular, $33 late for MRA member team
  • Deprez and Associates PWM – What the Hill 5k Race – $22 regular, $27 late for MRA members
  • All Fab Olympic 10k Quarry Run – $22 regular, $27 late for MRA members
  • Sunova Stony Scamper (3k fun walk or run suitable for all ages) – $17 regular, $22 late for MRA members
  • The Toonie Run (fun sprint for children under 6) – $2 on race day

 3K and 5K events are part of MRA youth series!

See following links for more info and to register:

 If you have any questions, please contact the race director, Dave Van Heyst at

Crazy for Keto

crazy for keto

When it comes to rapid weight loss, there’s no shortage of fads and trends. Still, when body beautiful celebrities like Halle Berry and Gwyneth Paltrow admit to following the Keto (short for ketogenic) Diet, you have to wonder: What is it?

The Keto Diet, or being in ketosis, is essentially where the body metabolizes fat as its primary fuel source.

The easiest way to get into a state of ketosis is through fasting or high intensity training, since you need to deplete blood and liver glucose, as well as muscle glycogen. But you can also achieve it by switching to a high fat/moderate protein/low carbohydrate diet in which you’re training your body to burn fat for energy. The name basically refers to the fact that the body turns to ketone bodies, the main fuel source from the breakdown of fat, and that’s what the body eventually runs off-burning fat day and night.

Weighing the benefits

Not only does all that fat burning result in rapid trim-down for many, but it’s also said to make energy levels more stable than when the body burns carbs for energy.

The Keto Diet is also shown to help with diabetes and mental focus. There are numerous therapeutic benefits of the Keto Diet; from treating diabetes to helping manage epilepsy. People experience better mental clarity and focus as well.

Halle Berry reportedly uses the low-carb diet to help manage her type 2 diabetes, and credits it with helping her lose her baby belly, keeping youthful and improving her physical and mental performance.

Basketball star LeBron James, too, reportedly credited his rapid weight loss to a similar diet, which included eliminating sugar and dairy. But how does a non-celebrity without a team behind them make it happen?

Stepping up to the challenge

The results sound amazing, but the idea of cutting out carbs is daunting for many.

As people make the switch from «sugar burner» to ketosis, they might feel unwell and light headed, as their bodies switch fuel sources. It’s a struggle for many people.

But give it some time and the right strategies and the Keto Diet can actually help improve your performance, both physically and cognitively.

The key to success is to go about it healthfully, and that includes stocking up on the right tools. The market is seeing an influx of new products that are designed to ensure success for those who adopt a ketogenic lifestyle.

Keys to success

Meal replacement drinks and bars, exogenous ketones, oils and butters all offer the ketogenic dieter a treasure chest of tools to make the lifestyle less complicated and more enjoyable.

Meal replacement powders made from healthy fats and proteins can help give the body what it needs for ketosis. MCT oil can be added to coffee to improve mental focus and stave off hunger pangs. MCT is metabolized easily by the body; it’s like eating a complex carb instead of sugar. The body digests and absorbs it easily and uses it as energy efficiently so you won’t get that sugar crash.

The gold standard, however, is exogenous ketones. When people get into ketosis, their bodies burn ketone bodies as energy. Nowadays you can buy exogenous ketones as a flavoured (or unflavoured) drink mix and sip on it, to ease into ketosis and alleviate some of those unpleasant symptoms at the outset. Exogenous ketones can also serve as a quality energy source during intensive training.

While you’re on the diet, it’s also important to make sure you’re getting your daily recommended dose of vitamins and minerals. Most fruits are high in sugar content. Since you’re restricting fruit while following a keto diet, it is recommended to take a multivitamin that will supply those micro nutrients you might be missing. Fibre supplements can also be beneficial.

Whether you’re after a Halle Berry-worthy bod or just trying to avoid spiking energy levels, it’s worth considering the Keto Diet. Just make sure you go in prepared.

Many people might not fully understand the ketogenic diet or how to go about it healthfully. Having the right knowledge and supplements will help you see it through so you can enjoy the results you’re after.

At Popeye’s®, we make it our job to get you the results you’re after by helping you find the right products, the best products, all at the lowest prices guaranteed. Visit a Popeye’s® Supplements Canada location near you to start achieving your goals!


Race Day Nutrition…it’s more than just a pasta dinner!


Nutrition for the big race doesn’t start the night before. Just like training takes months, nutrition training should start well in advance to make sure that you are ready for the BIG day. Remember, that everything you do in the days before the race, on race day, and during the race itself, should have been tested-out in training. Here are a few easy to follow guidelines to ensure that you are ready once to gun goes off.

Weeks leading up to the race
Ensure that you are eating a variety of foods from all food groups, including vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Another important aspect is ensuring that you are hydrated as dehydration can lead to a decrease in performance. The goal for meals would be to include at least three of the four food groups and for snacks to include at least two of the four food groups. For hydration, aim for light yellow colored urine (not apple juice yellow) by drinking fluids throughout the day.
♦ Race day
The goal for your pre-race meal is high carbohydrate, moderate protein, low fat and low fibre…and don’t forget fluids!
– Timing and meal size:
o 3-4 hours for large meal to digest
o 2-3 hours for smaller meal (or larger snack)
o 1-2 hours for snack
– Early morning workouts are the perfect time to practice your timing and meal choices. Remember that on race day, you will likely be more nervous and need to either adjust your timing (eat earlier) or meal size (eat less)
During the race
The goal during the race is fluid intake and for longer events, electrolyte and carbohydrate intake as well. This is important to enhance physical and mental performance, prevent injury, delay fatigue and spare protein. Remember to start ingesting carbohydrates from the start of the race. Slowly work on building your intake in training, and try different combinations of solids and fluids and different brands to see what works for you. What you eat/drink should help you stay mentally and physically ready to compete, it should not give you stomach problems.
Post race
Recovery, recovery, recovery! Although the race is (finally) over, nutrition is still important! Follow the 4R’s to recovery to help with soreness and fatigue in the days to follow: Rest with sleep, Rehydrate with fluids, Replenish with carbohydrates, Repair/Rebuild with protein.
– Have a snack before you head home from the race by taking advantage of all the great food that is offered once you cross the finish line!
– Include carbohydrates and protein…remember carbohydrates to refuel your muscles (bagels, fruit, chocolate milk, Popsicle, etc) and protein to repair/rebuild muscle
– Have a meal once you get home to continue the recovery process
Have more questions on how to get race ready, fueling during your race and/or on enhancing your recovery? Contact Janelle at the Pan-Am Clinic (204-927-2660) to book your nutrition appointment and take the next step in optimizing your performance.



What is cadence?

Cadence is the number of footsteps per minute, also known as stride rate. The ideal cadence is between 170-190 steps per minute.

How to monitor it?

Similar to checking your heart rate, count the number of steps when running over 15 seconds and multiply by 4. Wearable can be used to assist with checking cadence.

Why is cadence so important?

Increasing cadence will allow the runner to be more efficient, reduce impact, reduce heel strike and most importantly reduce and correct over striding. Over striding is the most common mistake made in recreational runners and the reason for many running injuries.

The ideal and most efficient landing position of the foot is when it lands underneath you, ie: your center of gravity. Over striding is when the foot lands outside the center of gravity, typically in front of the body, resulting in a higher heel strike angle. This will increase the ground reaction forces traveling up the leg, making the runner more susceptible to injury.

Another reason why a higher cadence is advised is simply because it reduces the amount of time the foot spends on the ground. The longer the foot is on the ground during stance phase, the more ground reaction forces will impact the body. Optimal running includes getting the foot in and out of stance phase as quickly as possible, limiting time spent on the ground, propelling the runner forward and ultimately improving efficiency and preventing injuries.


Here a few a few tips and tricks for improving your cadence:

  • Shorten your stride and run gently. Try to run as quietly as you can. Imagine that you are running over hot coals or over thin ice on a lake. Focus on smaller steps.
  • Check your cadence at the beginning, middle, and end of your run to see how it varies with warm up and fatigue.
  • Run to a beat by using a metronome app on your phone in 30-60 sec intervals during your run or download music by beats/minute from Apple Music, iTunes, or Spotify.
  • Try cycling or spinning for 5 minutes before your run at a high RPM, then running. See how briskly your feet want to move!
  • After your runs, slip off your shoes and run for 2-3 x 30-50m on grass in your bare feet!


From my own personal experience, changing your cadence will feel very weird at first. It is definitely something to get used to. A common mistake runners make is to simply run faster. The best advice I could give a new runner trying to improve their cadence is to not focus on speed. Cadence should be trained independently from speed in those beginning phases, best done on a treadmill while maintaining a consistent speed. This will improve overall efficiency and over time speed will also increase.

Happy Running!


See the link below on YouTube for more information re: using a metronome.

Youtube link:

Ashley Desloges

Registered Physiotherapist, Running Enthusiast

The Running and Gait Centre: Pan Am Rehabilitation Services, Pan Am Clinic