Winnipeg Beach Provincial Park

A Frosty Start to 2019

Welcome to 2019 and a new year for road running, and like last year this years events start with the very popular Frostbite River Run 5 Mile & 5 K Race help on Sunday January 27 2019 at the Riverview Community Center.

This run is a fundraiser for programming at the Riverview Community Center and is organized by Dennis Cunningham. For more information and to register please contact Dennis Cunningham by phone – 204-891-6229 or email –


­“Ho hum, there’s an elephant just outside our tent!”   Match that for an experience on a running trip!

Although I had written articles on Wall of China, Easter Island, and Antarctica, through 2013, I had promised a 7 continents article when the ½ Marathons on all 7 were done All were with my son Jamie in the following order and dates.   There is absolutely no way that I could pick a favorite when we always had so much fun. Both my son and I share a crazy sense of humour that came through every run. For example, in China, beyond the goat trail descent at one point, we found ourselves following a local with a long stick on her shoulders balancing two pails of water while hiking straight up a hill.   Fortunately, the path was way too narrow to get by her since we could not have mustered the energy nor speed to do so. Humbling! I do my best not to make these just a travel log since there were actual half marathons to be run while never was speed an issue nor incentive!

Apparently Jamie heard about the seven continents club around the China run but I really only clued in when a few runners were awarded the seven continents medal at a special dinner for the Marathon Tours group on Easter Island. They were so keen on Antarctica and I could feel Jamie’s excitement quickly building.   So after that we bit the bullet and paid the $$$ to join the 7 Continents Club to qualify to go to Antarctica. With that we were on the 3 year wait list. That would have been 2016 but a “fender bender” on the original ship for the 2013 sailing caused a 3 week delay for which several people could not accommodate. After much deliberation in the 3 days we had to decide, I sent a 5 a.m. email “No worries, we’ll get there”, to which Jamie replied to “Now would be a good time.” I danced the rest of the day.

Every trip and run was unique: from scenery, like minds (…We do this crazy running thing!), plain fun, to absolutely every terrain and challenge of the runs / races.

2008 Wall of China (Asia)

2012 Easter Island (South America)

2013 Antarctica

2015 New Zealand (Oceana)

2016 Iceland (Europe)

2016 Kenya (Africa)

New Zealand  

We felt this was the perfect “Oceana” choice for over 2 weeks and 3 weekends giving us the ability to cover both islands. While we stayed in Auckland, we had three days to sight see the area and relax before the run. Wahiki Island was reached by ferry for a full day excursion of hiking, sightseeing and eating!   Everything grows in New Zealand from grapes to semi tropical fruit! I think I ate every form of lamb possible! I noticed that locals spend most of their time in the great outdoors. On a somewhat cool evening, the outdoor patio/ eating area would be packed while it was easy to get seating inside.

If you follow World Cup, you would know the explanation for so few spectators at the ½ marathon on Sunday, November 1: The All Black world championship was on at the same time in Great Britain.   Our run highlight was crossing the immense harbour bridge that is only open to pedestrians once a year, for this run qualifying time which was only until mid morning.   I did lose Jamie on the bridge in his quest to keep up with a blond bombshell but he couldn’t keep up and we carried on together. Instead of worrying about race finish time once we passed the cut off point for time to be able to go on the bridge we enjoyed the incredible view and took a few photo ops.

Then we were free to explore the rest of the islands….My checklist included the glow worm caves, Rotorua where I chalked up the 4th and last set of hot springs / geysers in the world. Then on to Napier where we could have been the first in the world to see the sun rise had it not been raining. Finally, lively Wellington, the nation capital and last stop on the north island. Highlights on the south island were Christchurch which had been devastated by earthquakes a few years prior but is carefully rebuilding and showing their amazing sense of humour along with their industriousness. Then we drove (Always on the wrong side of the road – argh-) to Mount Cook for more beautiful scenery and of course I took pics of my son in front of a statue of his namesake, the Captain. Finally, we spent a few days in lively Queenstown, the adventure capital in another fabulously scenic area. Many of the latter were film sites for Lord of the Rings…How embarrassing to be the only passenger on a 4 hour van trip who had not seen the movies.   Probably a trip from Queenstown to Milford Sound on a small plane, on our last full day, was my favourite excursion of the trip!


By late 2015, Jamie was ready to put on the pressure to have all 7 continents on one passport with the deadline of August 2016 for Africa   Because a tornado in the Barrie, Ontario area caused a 24 hour delay for our Reykjavik departure in 2009 we had to “dumb down” the ½ to a later starting 10 k.   I love Iceland so much that when I found a ½ in Reykjavik for April 2016 we entered immediately.   Arriving 2 days ahead of the run allowed time for plenty of fun, food and sightseeing. Nothing like travelling with 3 young lawyers….

We were picked up on race morning at our hotel by the race director! Who knew there was such a lovely forested area adjacent to a small domestic airport? With the out and back course going from a park, through a forest, near waterfalls and then running alongside the ocean, it was way more breathtaking than my running! How can there be so many hills on the edge of a relatively flat little city? This trip was on our own, not Marathon tours and still there were people from all over the world.

Sunday was incredible. We rented a car to go to a distant relative’s (Einer) horse farm, about an hour and a half drive from Reykjavik, driving through a 10 k tunnel under a fiord, then through more beautiful scenery.   The farm had Mountains in the background, some ocean front property, its own source of underground hot water for all the geothermal benefits, and at least 100 beautiful horses in various locations on the property. Einer took an early retirement from a corporate job in the USA about a dozen years ago to bring his ailing wife back to Iceland.   He then bought a horse…..


The Amazing Masaii Run is the ‘baby’ of our Marathon Tours guide, who looked after us on Easter Island and then Auckland. Having been booked for Madagascar, previously, only to have it cancelled, our ears were open to the charm of Kenya.   Again we took close to three weeks with great sightseeing before and after the race. With Nairobi as the jumping off point we travelled the horrendous dusty roads by jeeps and mini buses north to the equator and into the foothills of Mount Kenya. Three of the “camps” or country clubs, had tented, private, sleeping quarters with all the amenities, including room service for morning coffee. Not roughing it at all! Safari, being a term for any short or long excursion, meant that we went on safari as often as three times a day!

So we spent most of the middle week in the Rift Valley, from where came many world class runners. They look as if they’re on stilts! Our lodging around race day was essentially on a mountain top and gorgeous. Each pair had their own “house” while sharing library, staff and breakfast area with 2 other houses. The main area for other meals and evening gathering was down the mountain slightly, near the massage cottage, etc. The recognition for Jamie and I completing the 7 continents was at the post run dinner in the main room carved out of the mountain. Neat!

Did I mention the horrible roads? We had been warned we would never complain about Canadian pot holes again. I managed to fall a couple of days before the run and then during the run on a serious downhill (the only downhill!) Despite being so close to the equator, heat was way less of a problem than altitude. In fact, at mile high, evenings were seriously cooled, as we had been warned. Our run time was never a concern but about ¾ of the way of our ½ marathon loop, we heard a rustle that turned out to be the lead runner of the full. Yes, his second loop. I had to laugh as he didn’t slow down a nanosecond for another steep hill in front of us but the accompanying motor cycle barely made the ascent. Many of the finishers looked even more as if they had been mugged than I did, from falling on the rocky terrain. But it was all smiles for Jamie and I, posing / holding 7 fingers across the finish line.

Then we flew in a tiny plane across the beautiful lower Rift Valley, to see the massive irrigation and fertile crops. Such a contrast to the abject poverty in the very dry higher areas where the children go on foot 20 k one way to school, if it is available.

The plane landed near the Governor’s Camps on opposite sides of a river. Again luxury and the big 5 animals spotted on various safaris. What I cannot describe is the ”crossing” of the Masai River by a herd of hundreds of Wildebeasts led by more intelligent Zebras. It seems to be a case of the grass is greener since we saw both directions on different days, by different herds. We were able to make a video of this “crossing.” By our last morning there, I uttered “ho hum, there’s an elephant just outside our tent!”

Finally, we took a luxury break on the south coast of Kenya, on the white sand of the Indian Ocean to end off our time in Africa. My big wish for the small plane trip from Nairobe to Diani Beach was for a view of Mount Kilimanjaro. As everything else, it was spectacular.

In conclusion, I refuse to pick a favourite. To do all this with my son is absolutely the best part.


In 2018 I completed my 100th half marathon in Treherne, MB on Sept 16th and my 101st in Wolfville, Nova Scotia on Oct 7th I ran very few half marathons before 2005. The largest local half marathon was the Manitoba Marathon, but I usually ran the full. There were many 20 kms that I never kept track of. The main ones were in Birds Hill Park and Brandon.

Half marathons are a way to take fitness to the next level after running shorter distances. They are a real challenge but a manageable distance with less training time than a full marathon. There is a quicker recovery and less chance for injury than running a full marathon.
There are many reasons to run a half marathon.  They can be part of a plan to run a full marathon. There are many available fun half marathons with great courses and bling (shirts and medals).  You get to meet many energetic and supportive people.

Most of my half marathons were in Manitoba. Some halfs are very large and well organized while some are very small. Some current ones are: Winnipeg Police Service, Manitoba, Hypothermic, Winnipeg Fire Paramedic Service, Air Force, Treherne, Lockport River’s Edge, Rotary, MEC, The Pas (Clearwater Lake), Swan River,Anchor Riding Mountain, Winkler, and Hecla.
Some excellent half marathons no longer take place. Do any readers remember them? Birds Hill (Ron Melnichuk), Run for Greyhounds “Portage and Lockport”, Beaches, Diabetic, Niverville, and the Selkirk Red Run.

As part of travel, I have run many out of town half marathons: Edmonton Hypothermic, QCM Regina, World Peace Officer Olympics, Kamloops, World Masters, Edmonton, Rose Bowl, Pasadena, Fargo, Melissa 22 km in Banff, Reggae Jamaica, Mardi Gras Masquerade, Las Vegas, Saints and Sinners, Las Vegas, and the Saskatoon River Run (no longer taking place).

Road Running

Road Running

by Adam Penner

As I ponder what to write for this post, it crosses my mind to include a few key ideas shared with me from some top level minds in coaching the great sport of running. i will try to connect them so they flow naturally from one to the next and follow a train of thought. Here are some abbreviated ideas.

Idea 1. Stay off the roads! Paved roads are hard packed and do not absorb impact well. This means that the force from every single step you take goes elsewhere…namely, you. Ever wonder how the Kenyans and Ethiopians can run so well with relatively few injuries? One reason is that they run on meadows, not roads or paved surfaces. Meadows provide natural cushioning for the body as the impact of the foot strikes gets absorbed by the moss/grass/dirt they run on. If the impact is not absorbed by the soft ground (ie running on a hard surface), the force must go through the body. This leads to aches and pains, tight muscles, and eventually, an injury. So get on the grass or trail and save running on the road for race day!

Idea 2. Change your shoes! Regular wear and tear on your shoes means they need replacing on occasion. Connected to Idea 1 above, if you run on pavement of any kind, the shoes get beaten up faster than they would on softer surfaces. Careful tracking of your mileage in a pair of shoes and knowing the design of the shoe and its expected life, you can make sure to keep your shoes up to date and reduce risk of injury.

Idea 3. Have a plan and know your route! Be it the heat of summer, or the cold of winter (especially here in Manitoba), knowing things like where shelter, water, and emergency help are can be important if such need arises. One step further than that, is telling someone your route, and run plan, if you choose to run alone. Or run in a group and make sure you use a buddy system or have small groups to ensure everyone is accounted for. In winter, wear reflective clothing so others can see you. In summer, make sure you hydrate enough and avoid midday runs in the high humidity if possible.

Happy running!!

Visit Website






Bronze Level – min 3 races completed   


Joshua Sanders
Adam Hyman
Leonardo Phelps
Callum Smith
Logan Bulloch
Joseph Ovid
Aiden Lucko
Brady Lucko
Conner Fraser
Logan Fraser
Christopher Nesbitt
Xalen Cheater
Jesse Terichow-Parrott
Sean Terichow Parrott
Kashif Nazri
Alex Funk
Kayden Funk
Rylan Yung
Carter Neufeld
Eli Kwon
Wesley Stade
Joud Hawash
Tobi Haussler
Adam Edmonds
Adam Smith
Tejas Bertrand-Meadows
Max Van Heyst
Jackson Smith
Firaz Nazri
Naqib Nazri
Blake Harris
Haydn Lysiuk
Nuqman Nazri
Erik Niblock

Silver Level – min 6 races completed


Ethan Heron

Dylan Heron

Yacine Mendoza

Vincenzo Carvelli

Tristan Whelan

Calen Yung

Lorence Dela Cruz

Max McPhail

Gold Level – min 9 races completed



Carson Hyman

Conner Melnic

Chad Melnic

Alejandro Civetta



Michaelyn Kuusela

Mariah Kuusela

Grace Takeuchi

Sophie Rust

Gracie Rea

Olivia Civetta

Senia Mendoza

Genevieve Gratton

Aiofe Ford

Saoirse Ford

Kailee Neufeld

Lachlyn Hyman

Danielle Hyman

Evie Kwon

Addison Funk

Kendra Harris

Lily Alexiuk

Janna Hawash

Jin-Mei Teo

Olivia Epp

Marina Gross

Talia Bertrand-Meadows

Alyssa Ryan

Naomi Brown

Haley Firlotte

Mirza Nazri


Layla Bateman

Frances Terichow-Parrott

Annika Niblock


Sabrina Carvelli

Caitlyn Hollywood

Madison Firlotte

Megan Van Heyst









Recovery is kind of a dirty word to runners. What do you mean you want me to rest? Can I go for a short run? Please don’t make me take a whole day off!! Stretching? Rolling? Yoga? That will all cut into my running time! Training and racing without adequate recovery can lead to INJURY as well as Psychological burnout.


Every intense workout MUST be followed by a recovery period. Our bodies need time to repair the muscles, joints and tissues after an intense workout. Ingesting carbohydrates post exercise can enhance muscle glycogen synthesis. Ingesting protein may increase muscle protein synthesis.

  • Immediate recovery: Hydration 500-1000 ml of water/electrolytes
  • Within 1-2 hours: Carbohydrates 5 grams /kg of body weight

Protein .3 grams/kg of body weight

  • Foam Rolling: Huge recovery tool 5-10 minutes daily

Pushes out metabolic waste

Promotes circulation

  • SLEEP 9+ hours/night

Sleep has been proven to be the one essential aspect of recovery following a session (or series of sessions) of intense training. Sleep deprivation has negative consequences for glucose metabolism and cortisol secretion.1



Negative effects of running a marathon include the following: – Skeletal muscle damage

Cellular damage

Compromised immune system

Recovery post race is necessary to HEAL and REPAIR your body as well as replenish glycogen stores. Many runners want to continue running AFTER a marathon for a variety of reasons…

After a great race you want to keep building and capitalizing on your accomplishment!

After a bad race you want revenge and have unfinished business.


Hydrate with 500-1000 ml of water and electrolytes.

Fuel with carbohydrates 1.5 grams/kg of body weight.

Stretch, foam roll, keep moving!


Recommend 7-10 days of NO RUNNING followed by 2 weeks of light training. Focus on cycling, yoga, stretching, Pilates, foam rolling, Aquatic exercises.


Recovery time can be associated with finish time/experience.

1:30 or faster 2-4 days

1:30 or slower 1 week

The more half marathons you have run the less recovery you may require.

10 KM / 5KM

2-4 days is recommended with less days required if run at less intensity.



General rule of thumb: wait 1 day for each mile raced hard before doing SPEED work.

Even the ELITE runners take 7-10 days off 1-2 times per year to allow for tissue healing and recovery.

Recovery runs DO NOT actually aid in recovery! They DO NOT promote muscle tissue repair, glycogen replenishment, or any other physiological response that actually is relevant to muscle recovery.


Injury PREVENTION is key in keeping runners like YOU happy! Incorporate proper recovery into your training and you and I will meet on the race course, not at Physiotherapy Works!

  1. References available upon request.


Stephanie Roberecki Physiotherapist, fellow runner, triathlete, Physio Fit Run Race Director, inMotion Network partner





MRA CLASSIC RACE SERIES 2018 – RESULTS                                            

Male 25-29

1st Tyler Derksen
2nd Tim Coombs

Male 30-34
Thomas Urish

Male 35-39
Michael Thompson
2nd Phillip Pawluk
3rd Jason Oltrop

Male 40-44
Craig Erb
2nd Kevin McCorrister

Male 45-49
Don Bevington
2nd Bryan Ezako
3rd Andrew Swan

Male 50-54
Dennis Cunningham
2nd Chris Dick
3rd Troy Mawle

Male 55-59
Bruce Young
2nd Bob Cox
3rd Gordon Flett

Male 60-64
Neil Ferguson
2nd Randal Bodner
3rd Pete Gagne

Male 65-69
Dennis Lang
2nd Barry Atkinson
3rd Jeff Vince

Male 70-74
Leon Clegg
2nd Colin Reed

Male 75-79
Jim Anderson

Male 80+
Jack Dubnicoff

Female 15-19
Amanda HunterFemale 20-241st Stefanie SheardFemale 30-341st Amy Sedor

Female 35-39

1st Sherry Seymour

2nd Christy Rogowski

3rd Christa Rust

Female 40-44

1st Tressa Alexiuk

2nd Wendy Singleton

Female 45-49

1st Janie Parson

2nd Catherine Moltzan

Female 50-54

1st Leaslie McPhail

2nd Jill Saunders

3rd Patricia Leung

Female 55-59

1st Louise Stuart

2nd Colleen Semmler

Female 60-64

1st Shelley Borschawa

2nd Clemus Laurila

3rd Danielle Papin

Female 80+

1st Dreena Duhame



Physiotherapy Works!


The MRA is always excited to introduce a new Discount Sponsor to our members and today we are pleased to welcome the inMotion Network. The inMotion Network consists of multi-disciplinary clinics that are spacious and modern with state-of-the-art equipment. Their clinicians have extensive post-graduate training providing high standards of care consistent across our locations and services.The inMotion Network takes pride in evidence-based practice and a commitment to our referring sources and patients to establish effective preventative programs and individualized service and care to expedite injury recovery.

The following are just some of the services offered by the Inmotion Network:

• Running Video Gait Analysis by Stephanie Roberecki
• Physiotherapy
• Athletic Therapy
• Personal Training for Runners
• Functional Movement Screen (FMS)
• Aquatic Therapy/Pool Therapy

MRA MEMBERS receive an exclusive 15% off Initial Assessment for Athletic Therapy and 15% off 3 sessions personal training package. Click to visit the the inMotion Network today!

Physiotherapy Works! InMotion Network
401-83 Garry Street R3C 4J5
Phone: 204-942-2463

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!