On the Run - Manitoba Runners' Associationarchive.mraweb.ca/MembersOnly/2013Run2.pdf · MANITOBA RUNNER 8 BURPEES AND BACK PAIN 10 CRAZY FOR COCONUTS 11 RACING THE PLANET 12 POLAR

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M E M B E R S H I P F O R M 24

John Murphy - President James Slade - Past President Dreena Duhame - Secretary Judy McMullen - Treasurer Reesa Simmonds John Wichers John Gray Edwina Keats Brad Havixbeck Brenlee Muska Jeff Vince Executive Director: Leni Campbell Newsletter Editor: Leni Campbell Photographer: Leni Campbell

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Return Undeliverable Canadian Addresses to

Manitoba Runners’ Association

1046 Clarence Ave., Winnipeg, MB R3T 1S4

On the Run 2013 Hall of Fame Inductees

The Manitoba Runners’ Association’s Road Running Hall of Fame solid brass main plaque

that hangs on the 2nd floor of the Winnipeg Convention Centre

MRA’s 2013 Hall of Fame inductees, Jeff Vince, Dreena Duhame & Michael Booth

Issue 4, 2008 Page 2

Executive Director’s report….by Leni Campbell

Page 2 Issue 2, 2013

Executive Director’s Report….by Leni Campbell

pring is here and although there’s still a ton of snow we’re looking forward to a very busy rac-

ing season. We have an all time high number of races on our 2013 race calendar, 50 in all. There are many of the same races that were on the Athletics Manitoba and MRA calendars and some exciting new ones like Color Me Rad on July 20th and the Fire Paramedic Service Half Marathon on October 19th. The Puma Series has been taken over by Triathlon Manitoba and is now called the Pure Lifestyle Race Series. The MRA has their same hosted races, the Frostbite River Run that took place on January 27th, Women Running for Women on May 12th, Pace Setter Prediction Race on July 6th and the Awesome Twosome that has been changed to August 25th. There just wasn’t room in October for it. We have dropped one of the Ice Cream Runs and the other two will both be at Crescent Drive Park, one on July 3rd and one on August 7th. I hope there isn’t a flood this year that would prevent us from running in Cres-cent Drive Park. It’s been awhile since we’ve had this much snow!

The Hall of Fame banquet was another wonderful success. We had 84 people in attendance and four who could not make it because of the snow storm. Congratulations to all three induc-tees, Mike Booth, Dreena Duhame and Jeff Vince. They are all so deserving. Albert Martens gave a great talk about his experi-ences with ultra-marathoning and it made me wonder how the human body can withstand so much physical “torture”! Seri-ously though, I have so much respect and admiration for run-ners who push themselves to the extreme, many who do it to help others. Albert has raised over a quarter million dollars for many causes around the world. Our main Hall of Fame plaque at the Winnipeg Convention Centre is now full but we will have another plaque hanging beside it soon with places for lots more Hall of Fame inductee’s name plates. Also, the Westoba Credit Union logo will soon be added to both plaques as our Hall of Fame sponsor. We do so appreciate their sponsorship and our excellent working relationship with them.

Some of you who attended the Frostbite River Run were disap-pointed in the service getting your meals. We have talked to the

S owner of the Old Spaghetti Factory and he assures us that the problem they had cooking the Lasagna and Manicotti meals at the Frostbite River Run has been fixed. They have two ovens for baking them but when both ovens were going they kept blowing a circuit breaker. Also, they will open earlier for us next year so that people can sit down and order as soon as they finish the race. We do believe that they will do whatever possible to accommodate us in 2014.

I’ve had some questions about what the Platinum, Gold, Silver & Bronze class of race means. It is the standard of race and was put into place so that organizers would know what is expected of them when putting on a certain class of race and runners would know what to expect at each race. The Standards and Grading System is posted on pages 18 and 19.

As you can imagine, there is a lot more work to do now that we have taken over all sanctioned road races in Manitoba. If you would like to volunteer to be on the equipment committee please let me know. It would involve meeting race directors or someone from their committees at Merlyn Self Storage in Ft. Garry to give them their signage, chutes and trailer (if they need it), and to be there when they return it. The more people we have on the committee the less time anyone would have to spend. Having enough equipment is crucial to the success of a race but one or two people can’t possibly do it all. Usually peo-ple pick up their equipment during the week and the times can be arranged to suit the volunteer on the equipment committee. If you can spare some time throughout the racing season please look at the calendar and pick a race or two that you could help with their equipment and let me know. Your help would be greatly appreciated. OTR

If any of you have a small dog and are concerned about their safety in the car here is an amazing car seat I bought from: www.FidoRido.com. It straps into your back seat and there’s a harness they wear that tethers them to both sides of the car seat. They can stand up, sit or lay down. Bailey loves it!


President’s report….by John Murphy


would like to congratulate our new inductees to the Manitoba Runners’ Association’s Hall of

Fame, Jeff Vince, Michel Booth and Dreena Duhame. This is the highest honor that we can bestow on a running athlete or builder of the sport in Manitoba and we are all very proud of this year’s selection. I would like to thank our members for taking the time to nominate these worthy candidates and our selection committee for their confirmation. The introduction speeches were great, a job well done by all and very much appreciated.

James Slade was the worthy recipient of the President’s award this year. We all appreciate James’ hard work and dedication to the MRA. Keep up the good work.

We were very pleased and honored this year to have Albert Mar-tens as our guest speaker. With 47 full marathons, 11 ultra-marathons and 7 world loppet cross country ski races under his belt, along with a long list of other accomplishments, his speech was very motivational and served to remind us all of how far we can go and what we are capable of accomplishing through moti-vation, determination and perseverance.

This was a great evening, good food, a chance to meet friends and catch up on the latest news, while honoring our peers, friends or relations. I would encourage you to attend this annual event, you won’t be disappointed.

As the MRA continues to grow, we are looking forward to our most active season ever. We expect to have 50+ events on our calendar this year and we know there will be challenges, but we will prevail. Thanks to our board members, race directors and valued volunteers.

I would encourage all our members to check out the MRA web site for valuable information on running, especially the schedule for this year and please if you have any suggestions as to how we can improve or if you are in a position to help in any way, let us know.

We hope that when you prepare your running schedule for this year, you will pick your events from the MRA calendar and en-courage your family and friends to do the same. We appreciate your continued support.

I wish you every success this coming season, good running/walking. OTR

John Murphy

I Birth Announcement

Congratulations to Christian Clavelle from Canadian First Aid Training and his wife Kristen on the birth of their beautiful daughter! Here is what Christian had to say about the birth of his little girl:

“Our little princess is called Kadence Rose Clavelle. Coming in at 8lbs 7oz, she yelled her way out on a stormy March 4th morning at 2:50 am. Both Mommy (Kristen) and baby are doing great. As for how the first few weeks have gone, she definitely has her father's appetite!”


Upcoming Events

Sunday, April 7 MEC Race #1 - 5 & 10k 9:00 a.m. Start; Assiniboine Park (Duck Pond) Chelsea or Peggy: (204)943-4202; E-mail: [email protected]

Sunday, April 14 Pure Lifestyle Race Series #1 - *5k (*Timex #1) 9:00 a.m. Start; Assiniboine Park - Duck Pond Dave Lipchen: (204)925-5636

Sunday, April 21 Pure Lifestyle Race Series #2 - *10k, 5k & 1k (*Timex #2) 9:00 a.m. Start; Assiniboine Park - Duck Pond Dave Lipchen: (204)925-5636

Sunday, April 28 Pure Lifestyle Race Series - *15k, 5k (*Timex #3) 9:00 a.m. Start; Assiniboine Park - Duck Pond Dave Lipchen: (204)925-5636

Saturday, May 4 Run at the Ridge 2k & 5k 8:30 & 9:15 Start; Whyte Ridge School, 400 Scurfield Blvd, Joe Woitas: (204)999-7959 Saturday, May 11 Physio Fit Run *10k (*Timex #4) 5k Fun Run, 3k Walk & 10k Inline 9:00 a.m. Start; Assiniboine Park (Duck Pond) Stephanie Roberecki: (204)942-2463 or (204)771-7844 E-mail: [email protected] Sunday, May 12 Women Running For Women *8k, *5k, and 2.5k (*GP #2) 9:00 a.m. Start; St. Vital Park (Duck Pond shelter) MRA Office: (204)477-5185; [email protected] Register on-line at: www.mraweb.ca Sunday, May 12 Lake of the Woods Mother’s Day Charity Road Race 10k Race/5k Fun Run 10:00 a.m. Start; Harbourfront, Kenora, ON Rob Aitken: [email protected] Sunday, May 19 This race has moved to July 28th. MEC Winnipeg Race #2, 5k, 10k /1/2 Marathon 7:00 a.m. Start; Birds Hill Park Group Use Area Chelsea or Peggy: (204)943-4202 E-mail: [email protected]

Saturday, May 25 Run and Walk to Remember (10k Run/5k Run/Walk) Sponsored by the Curtis Klassen Memorial Fund 9:00 a.m. Start; Altona Park, Altona, MB Wendy Dyck: (204) 324-7681; Find us on Facebook E-mail: [email protected] Saturday, May 25 Headingley Fire Dept. Run for Wishes *5k Run/ 3k Walk 5k Provincial Champioship (*Timex #5) 9:00 a.m. Start; Headingley Fire Hall - 126 Bridge Rd. Glenn Reimer: (204)333-9007/(204)889-5806; [email protected] Sunday, May 26 Royal Canadian Air Force Run Half Marathon, 10k, 5k & 5k Fun Run Start times: Half: 9:00 a.m., 10k: 9:45, 5k: 9:55 & 5k Fun Run: 10:00 a.m. Rec Centre, 680 Whytewold Road/Wihuri Rd. Master Warrant Officer Jim White: (204)833-2500, Ext. 4890 E-mail: [email protected] Saturday, June 1 12th Annual Run for Rights 5k & 10k Fun Run 9:30 a.m. Start; South Picnic Shelter, Kildonan Park Allan Beach: (204)471-6426; Website: www.runforrights.org Sunday, June 2 (*GP#3) Run with Porter *10k Race, 5k Run & Nature Walk 8:00 am Start; Birds Hill Park/Group Use Area E-mail: [email protected] Saturday, June 8 Run 2 Finish Huntington Disease 10k Race, 5k Race & 5k Fun Run/Walk 9:30 a.m. Start, Assiniboine Park (Duck Pond) Jeff Bowes: (204)668-8703; E-mail: [email protected] Register at: www.hdmanitoba.ca Saturday, June 8 Virden’s 3rd Annual 10k Fun Run & 3k Family Fun Run/Walk 9:00 a.m. Start; Tundra Oil and Gas Place - 900 5th Ave. S; Virden, MB; Andrea Andrew: (204)748-6535 Sunday, June 9 Commit to Get Fit Run *10k & *5k (*GP #4) 9:00 a.m. Start; Wellness Institute, 1075 Leila Ave. Wellness Institute: (204)632-3900 E-mail: [email protected]


Hall of Fame banquet - March 4, 2013

Inductee Dreena Duhame with Justice Minister Andrew Swan Aldo Furlan, Andrea Paci and Tim Magas

Dorothy McColl, Scott Thomson & John Gray Ultra-marathoners Albert Martens (our speaker) & Al Garlinski

Albert Martens & Executive Director, Leni Campbell John Murphy presenting James Slade with MRA President’s Award


Hall of Fame Inductees


Hall of Fame Inductees con’t….

Top left:

Michael Booth presented

with his plaque

Top right:

Jeff Vince presented

with his plaque

Bottom: Dreena

Duhame awarded

with her plaque


Article from ‘The Manitoba Runner’ (now ‘On the Run’) - June 1979


Article from ‘The Manitoba Runner’ (now ‘On the Run’) - June 1979


Burpees and Back Pain: My Thoughts….by Dr. Notley

Compare the two videos between the spine safe version and the unsafe version. To view videos go to: http://www.youtube.com/watch?feature=player_embedded&v=Pf7wZvraWV0#! and http://www.youtube.com/watch?v=O7_TBHno0Os&feature=player_embedded The first video shows the spine staying in a relatively neutral posi-tion as the hips flex and extend. In the second video note the rounding of the back as she lowers into the squat and returns to the squat from the tall plank. Now, there aren't any studies that look at the loads on the spine during the "unsafe" version but I am sure the load is more than the safe version. So if you have back pain during burpees it may not be because your core is weak, it just might mean you are doing the exercise incorrectly. Protect your spine, improve performance. OTR Dr. Notley Chiropractor/Athletic Therapist in Winnipeg

Burpees are touted as one of

the best body weight exercises that can be used for metabolic conditioning. It is loved by some and loathed by many. In it's most basic form it takes you from standing to the bottom of a squat to a tall plank position (top of the

pushup) back to the bottom of the squat and back to stand-ing. Often added in is a pushup and a jump at the top. Today I am going to discuss the possibility for burpees as being a cause of back pain As a Chiropractor, back pain is obviously a common problem that I treat. Intervertebral disc hernias and derrangements are often seen in my practice. The mechanism of injury is repetitive flexion (bending forward at the lower back) or flexion with rota-tion. When looking at the burpee, the movement from the bottom of the squat to the tall plank (top of pushup position) and back to the bottom of the squat if performed without adequate hip mo-bility it will result in the lower back flexing repetitively. Twice during each repetition this will occur. So if you perform a 7 minute burpee test and you complete 75 repetitions you will rapidly flex your lower back 150 times. It is best to make sure that the lumbar spine is kept neutral during the movement. The movement should predominantly be from the hips. If you can't get down to a full squat then consider using a bench to put your hands on rather than on the floor. Improving core stability and increasing hip mobility is important. Another part of the burpee that can lead to back pain is the transition from landing into the plank and reversing back to the bottom of the squat. If the lower back arches/extends exces-sively the facet joints (the joints between each vertebrae), with repeated bouts of extension, can get irritated. We wouldn't ac-cept a person performing a pushup up with the hips sagging and we shouldn't accept it to happen during burpees.


Suzanne Gagné, BA, CNP, RNCP, ROHP

Suzanne is a Certified & Registered Nutritionist who graduated from The Institute of Holistic Nutri-tion in Toronto with First Class Honours. Fitness has been a passion of Su-zanne’s for many years and she is committed to help-ing others lose weight and find the right nutritional program for any fitness level. In her free time, Su-zanne enjoys weight train-ing, inline skating, as well as creating healthy alterna-tives to a variety of recipes. Suzanne is the owner and founder of Bite Into Bal-ance Nutrition in Winni-

peg. For more information or to contact Suzanne visit www.biteintobalance.com

Mmmm, coconuts! The wonderful scent that reminds us of the beach and summer, but do you know just how versatile this fruit truly is? If not, keep reading! Fats are good! In recent years, there has been an unnecessary fear surrounding saturated fats and even fats in general. Yes, the average North American consumes too many adulterated fats from factory farmed animal products and processed, rancid oils. However, this same North American generally consumes too little essen-tial fatty acids (especially omega 3s) and other healthy fats. The reality is that the body needs fat for energy, as a source of fat-soluble vitamins, for hormone production and proper immune function. The focus should therefore be on natural, unpro-cessed, whole food sources of fats.

MCTs

One interesting fact about the coconut is that its saturated fats are mainly medium-chain triglycerides (MCTs). This means that, as opposed to longer-chained triglycerides, these fats are easier to metabolize. This not only helps those with certain digestive problems, but also those looking for a quick energy source that will not as easily get stored as fat. These same medium-chain triglycerides are also composed of lauric acid, which has antivi-ral, antibacterial and antimicrobial properties, and helps in im-mune function.

Crazy for Coconuts….by Suzanne Gagné

Coconut as a cooking oil

The fact that coconut is high in saturated fat makes it a great cooking oil. Oils that are unsaturated are unstable and become rancid when heated to certain temperatures. Coconut oil, howev-er, is not only shelf stable, but can withstand higher heat than most oils. It is also vegan! Coconut as an electrolyte drink

Most of those electrolyte drinks you find on the shelves are load-ed with refined sugars and dyes. Coconut water offers a natural alternative to sports drinks as it is loaded with electrolytes and natural carbohydrates. You can find it in the natural aisle of your grocery store or cut open a coconut and drink it fresh! Warning: this is an acquired skill and can be dangerous.

Coconut in recipes

Coconut has many uses in recipes. Use the meat in smoothies, add dehydrated coconut flakes to healthy cookies or protein bars, con-sume coconut oil in raw snacks, or enjoy coconut milk on healthy cereal, in sauces or in homemade fudgesicles! Stay tuned for reci-pes)

Coconut oil as a moisturizer

Yes, this amazing oil can also be lathered on skin for a healthy glow. Use it alone or combine it with other beneficial ingredients, such as shea butter, cacao butter or vitamin E. Coconut oil can also help to revive dry hair. At the store So what kind of coconut oil should you buy? Look for cold-pressed, virgin (or extra-virgin), unrefined, unbleached, undeodor-ized coconut oil. As for coconut water, choose non-irradiated products without added ingredients or crack open a young thai coconut for fresh hydration. Although you will get more meat from an older coconut, the softer meat of younger coconuts will be easier to work with. Cheers! (sipping on a coconut of course!). OTR


MRA member Al Garlinski preparing for ‘Racing the Planet’

How are you raising funds for the Humane Society? I am raising funds for the Humane Society by participating in a number of fundraising activities. If you would like to donate to the cause, please contact me for more information. Are you raising funds to pay for the logistics of your trip? No. All of my personal expenses such as running equipment, trav-el and accommodations are covered by myself personally. All money raised during my fundraising activities goes directly to my dedicated charity. Have you dedicated this race to anyone? I've dedicated this race to all the animals out there that need our love and support and to the memory of my late brother Mark, who passed away 13 years ago at the young age of 35. Mark died from a heart attack and struggled with mental illness. He was a brave soul who loved to run and loved all animals. I miss you Mark. One of Mark's favourite quotes was "Pushing your body past what you thought it was capable of is easy; the hard part is push-ing yourself even further … past what your mind wants to let you. That’s what ultrarunning is all about; introducing you to a self you’ve never known.” There is a saying "if you are not living on the edge, you are taking up too much space", skiers say if you go a day without falling you are probably not skiing hard enough. You never really know where the edge is until you hit it. You need to gather the courage to push it on tough days and live on the edge! If you would like to donate to my chosen charity, please contact me. Cheers Al Garlinski

What is Racing the Planet all about? The Racing the Planet 4 Deserts series is recognized as the world's leading endurance footrace series as named by TIME magazine as the "Ultimate test of human endurance". These weeklong stage races take place in the world's most for-bidding landscapes and harshest climates, and see competitors race across 250 km (155 miles) of desert. The race is completely self-supported, which means the runners must carry all their own food, supplies and equipment for the entire week. Each competitor must carry a selection of manda-tory items at all times to help ensure their safety out on course. The only support provided to the runners is the provision of water and a place in a tent at the end of each day. Currently the events consist of the 4 Deserts, a series which encompasses the Gobi Desert in China, the Atacama Desert of Chile, the Sahara Desert in Egypt and Antarctica, and a fifth event which roves to a new location each year. The first "roving race" took place in Vietnam, followed by Na-mibia in 2009, Australia in 2010, Nepal in 2011 and Jordan in 2012. This year's race is in Iceland, the country of geysers, vol-canoes, waterfalls, glaciers, fjords and green hills which will pro-vide a dramatic backdrop for this race. Competitors will meet in the capital city of Reykjavik. Why are you running this race? There are two main reasons. First, the race is a backdrop to raise funds and awareness for the Winnipeg Humane Society. I'm also part of the team under the Little Dog House Small Dog Centre that will be participating at the Paws in Motion in June. Our lives are infinitely enriched by animals, but somehow their impact is often overlooked and the compassionate and humane treatment that they deserve is neglected. By running for this cause, I hope to raise awareness of the many animals that have no place to call home, and to dispel the notion that animals are disposable. Animals truly enhance our lives because our relationship to them is unlike any others. We have the opportunity to love something earnestly and unconditioned on what we will be giv-en in return, and we do not have to worry about being judged, criticized or evaluated as we do in our human relationships. Second, this year I'm turning 50 years young, and thought this event would be a great way to celebrate this milestone and an opportunity to test my limits of endurance and mental will.

Al out running with his two little

dogs


1. Hauntingly beautiful, maddingly vast, this course may be the most difficult flat course you ever run. Between the howling winds, freezing liquids and food, and increasingly sand-soft snow a strange beauty captivates as you cross an ocean-like fro-zen wasteland on Lake Winnipeg at the Polar Bear Run. It's not even the distance that gets you, it's the mental strain of seeing the glimpse of a horizon that seems to never get nearer, the feel of a frozen valve on your lips as you try and sip ice from your pack while your balaclava is frozen to your beard, the feeling that each step you take is less than a step as the soft snow slips beneath your feet. And yes, it's worth every tedious minute, every slippery footfall, if only for the sun as it rises up over the lake, and the feeling of accomplishment once you reach the end. I came all the way from Ottawa for the experience, and it's one I'll never forget. - Sven Walther, Get Out There Magazine Video Reviewer''

2. After enjoying a beer together and swapping stories from previous ultras Martin Pankratz, Joel Templeman, Sven Walther, Artur Pich and I all hit the hay for what would be about 4 hours sleep. Shortly after 5 am we were on our way and following a bit of difficulty finding the trail (and therefore adding a few kms to the total distance) we ventured out into the dark. We were bat-tling a fierce wind but the snow was stiff underfoot and our legs were fresh so we ventured forth undeterred. A few kilometres in, our little group spread out with Joel Templeman leading the way, Artur and me together and Martin and Sven together. We kept watch on each other, glancing back to make sure all head-lights were present and accounted for and then back to Joel's rear light bobbing up and down ahead of us. Dawn broke and offered us a beautiful sunrise and a view of a distant shoreline (which for a very very long time did not seem to get any closer). But I've learned that it's a game of patience - time moves for-ward and as long as we did too, we would reach the turnaround point. A few miles from where the single crossers were gather-ing to begin their run, we were passed by 3 fat bikers - that's what they call themselves, they are far from fat but their tires are enormous! I was surprised that it had taken them so long to overtake us, but the wind was blowing snow onto the trail mak-ing it increasingly soft and with bikes that weigh upwards of 50 lbs, they don't exactly skim along the surface of the snow. Giv-en our delay in starting due to 'navigational difficulties', the sin-gle crossers left the shore before we got there. Joel was far enough ahead that he did go all the way to the start line before he turned around whereas the rest of us headed back about 1 km from the start. We didn't want to get too far from the single crossing group because we hoped to take advantage of the roaming aid stations that were there to support them. Luckily a couple of sledders did keep an eye out for us despite the dis-tance between us and the main pack. They enabled us to remain hydrated by replacing our frozen water with the much more useful liquid kind. Artur, Sven and I trotted along (we unfortu-nately had lost Martin's company near the end of the first leg due to a back injury that he'd suffered before the race), limiting the amount of walking we did as much as possible. The soft snow and the hours of running were starting to take their toll however spirits were still high and we chatted about all sorts of

Reviews of the Polar Bear Run across Lake Winnipeg

things from our various races to our inability to resist Caramilk bars. Joel who was behind us, having gone to the shoreline and changed, gained ground and approximately 10 kms from the fin-ish caught up to us and then took the lead again to finish first.

Approximately 60kms and 8.5 hours after we started, we ended back where we began at the Sandbar Inn. All very pleased to be there. Really happy we did it, really happy we were done.

A big thank you to Jeff Badger for putting this together every year and to the volunteers who make sure we're safe - your efforts put some mighty big smiles on a lot of peoples' faces. OTR

Michelle Annandale

Issue 3, 2008 Page 14 Issue 2, 2013 Page 14

In the Kitchen

Ingredients: 4 teaspoons yellow cornmeal 1 can (about 15 oz./425 g) cream-style corn 1/2 cup (120 ml) nonfat milk 1/4 cup (60 ml) half-and-half 2 teaspoons cornstarch 1/4 teaspoon salt 1/8 teaspoon ground white pepper 2 large eggs 2 large egg whites 1 package (about 10 oz./285 g) frozen corn kernels, thawed and drained 1 jar (about 2 oz./55 g) diced pimentos Italian parsley sprigs

Preparation Time: 10 minutes; Cooking time: 1 1/2 hours 1.Sprinkle cornmeal over bottom of four 1 1/4 cup (300 ml) custard cups or oven-proof bowls, using 1 teaspoon of the cornmeal for each cup. Set cups in a large baking pan at least 2 inches (5 cm) deep. 2. In a food processor or blender, combine cream-style corn, milk, half-and-half, cornstarch, salt, white pepper, eggs and egg whites. Whirl until smooth; stir in corn kernels and pimentos. Working quickly, divide mixture evenly among cups. 3. Set pan on centre rack of a 325o F (165o C) oven. Pour boiling water into pan around cups up to level of custard. Bake until custard jiggles only slightly in centre when cups are gently shak-en (about 1 1/2 hours). Lift cups from pan. Let stand for 5 minutes before serving. Garnish with parsley sprigs. Makes 4 servings. Nutrients Per Serving: Calories: 235 (19% calories from fat) Total fat: 5 g Saturated fat: 2 g Cholesterol: 112 mg Sodium: 524 mg Carbohydrates: 41 g Fibre: 3 g Protein: 11 g Calcium: 77 mg Iron: 1 mg

Corn Custard

Despite its lush flavour and texture, this silky custard is pleasingly lean. To achieve velvety richness without fat, we use a combination of nonfat milk, half-and-half, and pureed cream-style corn in place of the typical butter and cream.


Fargo Marathon

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Issue 2, 2013

Deals And Discounts

The following Winnipeg businesses are generously giving MRA members a discount. Please present your membership card at the time of purchase. We hope that you will support these discount sponsors and if you know of any other businesses who would be willing to join our discount sponsors please let me know.

Stride Ahead Sports Grant Park Mall, 152 - 1120 Grant Ave. Tel: 477-4975; E-mail: [email protected] 10% off all regular priced merchandise including running shoes.

Tall Grass Prairie Bread 859 Westminster Ave. Tel: 783-5097 The Forks Market Tel: 957-5097 15% off all Baked Goods.

Popeye’s Supplements - Store locations: 130 - 666 St. James St. - (204)784-7480 930B Nairn Ave. - (204)784-7484 170 - 1600 Kenaston Blvd. - (204)774-4454 Unit 13 - 2188 McPhillips St - (204)632-7627 Unit 2 - 1220 St. Mary's Rd opening in December 1126 - 18th St., Brandon, MB - (204)729-8666 10% discount on all regular priced products. Website: www.popeyescanada.com

Donna Sarna Physiotherapy and Rehabilitation 102-897 Corydon Ave; Phone: 452-2608 10% discount on any service, which includes massage therapy, athletic therapy, pilates classes, zumba classes, and physiotherapy World of Water 10% off all products & services at any World of Water location. www.worldofwater.ca

Gelley Chiropractic Office & Downtown Chiropractic Centre Dr. Christopher Notley 12-845 Dakota Street Winnipeg, MB R2M 5M3, Canada (204) 254-0130 and 401-171 Donald Street Winnipeg, MB R3C 1M4, Canada (204) 943-0751 10% off services: Chiropractic, Athletic Therapy (www.athletictherapy.org or www.mata.mb.ca ), strength and conditioning counseling and ART (www.activerelease.com)

Olympia Cycle 1813 Portage Ave. Phone: 888-4586 Website: www.olympiacycle.com 5% off bicycles, 10% off bicycle trailers, 20% off all other regu-lar priced merchandise.

Bite Into Balance Nutrition 204-880-4405 E-mail: [email protected] Website: www.biteintobalance.com 10% off all nutritional services and packages Fusion Health and Wellness 1-1965 Main Street Winnipeg, Manitoba 204-504-5222 E-mail: [email protected] Website: www.fusionhealth.ca 10% off Massage Therapy Services

A special thank you to Georgine Cook, a bronze sponsor of the MRA

for generously donating baskets of Mary Kay products for all of our events

to be used as random draw prizes

If when doing your spring cleaning you have any baskets you’d like to recycle, please give Georgine a call at: 488-8732.

Georgine uses a lot of baskets and would appreciate any you no longer need!

The MRA appreciates all of their Discount Sponsors and we encourage our members to support them. If you have a business and would like to offer MRA members a discount please contact Leni at 477-5185 or e-mail the MRA office at: [email protected].

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Issue 2, 2013

The Manitoba Runners’ Association would like to thank World of Water for generously donating pure,

fresh water for our races.

Discover why more Manitoba families are choosing Dewdrop™ Water from World of Water™,

over any other brand!

Present This Ad at Any World of Water Location and Receive 2 Bags of Dewdrop Ice™, ‘The Purest Ice Possible’ For Only $5.00

Since 1976, World of Water has been the exclusive producer of their Dewdrop brand bottled water, and during that time, the product has remained unchanged. The un-matched purity of Dewdrop water makes it perfect for carry-ing out essential duties in the human body, and that simply cannot be improved upon. Water is used to assist with many functions in the body including hydration, digestion, and re-moval of wastes, and pure water can perform these functions much better than water that contains impurities. In short, the more pure the water, the better it can serve the body.

Dewdrop is known as the ‘purest water possible’ as it is 250 times more pure than water from your tap, and up to 1000 times more pure than spring water or other waters which contain impurities. Dewdrop water is consistently pro-duced at all 16 World of Water locations, using a proprietary purification process which includes softening, filtration, distil-lation, and ozone disinfection.

Many competitors that cannot compete with the purity of Dewdrop have tried to gain a foothold in the market by resorting to erroneous claims about water pH and essen-tial minerals that are contained in water. However, experts such as Harvard educated and world-renowned physician Dr. Andrew Weil agree that there is no basis for such claims. Dr. Weil who routinely appears on Oprah, Larry King Live and the Today Show, and who has authored five #1 New York Times Best sellers on health and wellness, is an outspoken proponent of distilled water. When asked about the pH of distilled water, Weil responds, “As far as acidity goes, dis-tilled water is close to a neutral pH and has no effect on the body's acid/base balance. Distilled water is the purest form of water. It’s also the kind of water I drink.” With respect to minerals in water Weil continues, “While it's true that distilla-tion removes minerals

as it eliminates various other contaminants from water, we don't know that the human body can readily absorb minerals from water. We get our minerals from food, not water”. Other experts, such as Dr. Charles Mayo of the Mayo Clinic, agree with Weil that the inorganic minerals (aka ‘dissolved rock’) in water cannot be used by the body, and that these minerals can actually harm the body over time.

For more than 33 years, Dewdrop has been the water of choice for active, health conscious consumers. In 2010, Dewdrop has again been chosen as the exclusive wa-ter for the 2010 Manitoba Marathon, ensuring that all runners receive the purest water possible for peak athletic perfor-mance.

Visit www.worldofwater.ca to find the location nearest you.


MRA Standards & Grading System


Standards & Grading System con’t….


Issue 4, 2009 Page 21 Issue 2, 2013

Stride Ahead Sports

Stride Ahead accepts

competitor’s coupons


The Reh-Fit Centre


I S S U E 2 , 2 0 1 3

Publications Mail Agreement

No. 40039122

On the Run 2013 Membership Application Form

MRA’s 42nd Anniversary Year!

____ $40.00 School ____ $40.00 Individual ____ Family Membership $40.00 for 1st member and $5.00 for each additional family member.

____ $15.00/Junior (Under 19)/Full-time Student. Student Number: _________________________________

New Renewal Referred by _____

Last Name First Name _____

M F Date of Birth: Day Month Year _____

Address _____

City Province PC _____

Phone: Home: (____)______ ____ Bus: (____)_____ ______ E-mail: ________________________

I’d like to get updates and results by above e-mail: Yes No

I’m interested in volunteering at the MRA : Yes No

If applying for a family membership, complete the following for each member.

(Attach additional sheet if necessary)

Name M/F Day/Month/Year

_____/______/

____ _____/______/

____ _____/______/

In consideration of my acceptance as a member in the Manitoba Runners’ Association, I hereby

agree to follow all rules and regulations set down by the Manitoba Runners’ Association.

Signature Date

If under 18, signature of Parent or Guardian

Make cheques payable to: Manitoba Runners’ Association

Send Completed Application to: 1046 Clarence Ave.

Winnipeg, MB R3T 1S4

Documents

On the Run - Manitoba Runners' Associationarchive.mraweb.ca/MembersOnly/2013Run2.pdf · MANITOBA RUNNER 8 BURPEES AND BACK PAIN 10 CRAZY FOR COCONUTS 11 RACING THE PLANET 12 POLAR