1)
Couples Run 5Km road race, Sunday Feb 12th.
Registration starts 11AM at Governor's Restaurant.
See details below or check the blog upcoming events
for details. Register soon to avoid disappointment!
THIS IS
A CB Roadrunners POINTS SERIES RUN
2) From
the Godfather Peter Hanna, especially for those running the
upcoming Long John Jaunt 1/2 marathon:
this
sunday we will be meeting for a practice run on the
ross ferry road at the fire hall.this is the route being
used for next months long john jaunt. you can run the 13
miles or part of it.start time at 9 or 9.15 am this sunday
jan. 29 th. for anyone
interested.
peter
3) Do
you want a custom CB Barbarians triathlon uniform?
From
2011 Barbarian of the Year Mike Morrison:
In case there are any
Barbarians who are not part of the Yahoo group I wanted to
make sure everyone was aware that we will be getting a new
run of triathlon suits. If anyone is just getting this
message now and is interested in a suit please email me for
details. If you are on the Yahoo group or you have already
been in contact with me you don't need to respond.
4) Good luck to all the
Crawling Crustacea master's swimmers taking part in
tomorrow's swim meet in Pictou. Report will be on
the blog next week.
5) Anyone with interest in
attending a casual "triathlon camp" in North Carolina for
either 1 or 2 weeks, Mar 31-Apr 14th, please contact me
for details. Beautiful swimming, biking, and running
area.
Hope you are all having an
active, happy, healthy 2012!!
-CM
RECOVERING
FROM HARD WORKOUTS
Nancy
Clarke, author of, "The Athlete's Kitchen"
has written an excellent article on how to
properly refuel from your hard runs, check
it out here.
UPDATE FROM RACE DIRECTOR JAMES FORSEY
Hey
folks,
Time is
ticking down for the 1st Annual Long John Jaunt. Just a few
quick items. There is a spaghetti dish being served after,
but there is veggie available as well. I need to place this
order, so if you want "veggie" , please let me know ASAP.
Please don't email me if you are fine with the meat dish.
I'll be submitting the final numbers by week's end.
Also,
we've dipped into the waitlist, and there are about 6 people
remaining. If you don't think you will be running in the
event, please let me know as soon as possible. We will need
to replace you.
Lastly,
I just wanted to give everyone my email addresses: forseyjr@gov.ns.ca, james_4c@hotmail.com,
and my phone 270-2206. Please let me know if you have any
questions or concerns about race day.
- James
TREADMILL
WORKOUTS FOR ANY OCCASION
With
the coldweather
upon us, perhaps you might like to take your running
indoors. Have a look at some cool treadmill workouts
in our article section, here.
LONG
JOHN JAUNT CONFIRMATION
Hello
Runners!
Consider this e-mail as confirmation of
your entrance to the 2012 inaugural JJ McDermott Long John
Jaunt. Believe it or not, the event is just over 2 months
away!
The event starts at 12:00 (noon) on
February 25, 2012. The course starts at the Ross Ferry Fire
Hall and will run in the direction of the Trans Canada along
Kempt Head Rd to a turning point marked 6.55 miles from the
Fire Hall. Runners then cross the road and run back. The miles
have been marked off on the road for anyone who wants to try
some of the course out before the run. The miles are marked in
orange paint and depict "miles completed".
For anyone who is apprehensive about doing
the event, and think you may want to withdraw your
registration, please let me know asap. We have a considerable
amount of people on the waitlist wanting to get into the race.
When more logistical and practical details about race day
become available, I'll be sending out more updates.
If you know of anyone willing to volunteer
for the event, please let me know as well. Remember,
volunteers make the event, not the runners. So if you have a
husband you have control over, not that I know what that's
like, please "voluntell" them for this event. Also, we could
benefit from some sponsorship dollars. If you know of anyone
or any companies you think may be interested in sponsoring
this event, please let me know. I have a sponsorship package I
can offer them.
Please everyone keep safe during your
winter training and have fun with it!
Merry Christmas to you and yours
James Forsey
Race Director
Ho-Ho Hustle Fund
Raiser for Loaves and Fishes Community Kitchen
On Saturday Dec
17, schedule your training run from 2 pm to 4 pm, starting
and finishing at Loaves and Fishes on 139 Charlotte Street,
Sydney.
THIS DATE HAS
CHANGED FROM DEC 18 BECAUSE THE HALL WAS NOT AVAILABLE.
Bring a
non-perishable food item or make a cash donation (cheques
payable to Loaves and Fishes) to support this worthy cause
as they work to meet the needs of the less fortunate members
of our community. Loaves and Fishes have assisted the
Fiddlers with support at water stops and in other ways at
our runs.Now
it is our turn to help them out as the demand for their
services increases this time of year.
The format is:
This is a training run, not a race
No-one will be timed
You will not get a t-shirt
You run the distance you want, and start your run
anytime from 2pm on.
The route is out
the Esplanade, to Kings Rd, (you pick your distance), and
back to Loaves and Fishes.
Santa hats, jingle bells or other festive clothing is
strongly encouraged.
There is no water
stop support, or course marshals on the route- this is a
self-supported run.
Try to finish
around 4pm, and take a few minutes to socialize with our
fellow runners at Loaves and Fishes. Hot chocolate and
cookies will be served.
In order to have a
sufficient supply of refreshments it would be appreciated if
you emailed FiddlersRD@gmail.com if you intend to run.
Any questions-send
them to the same email
George Jessen
James Delorey Memorial 5K
Road Race/Fun Walk Update from Nick Burke
An
event to keep the memory alive of a boy, who touched the
hearts of many, was once again a huge success.The 2nd Annual James
Delorey Memorial 5km Road Race/ Fun Walk took place on
Saturday, December 3 at Whitney Pier Memorial Junior High
School, with over $2,200 being raised for radio-frequency
tracking bracelets.
“This event is focused on
keeping the memory alive of the boy who touched so many
people, when he wandered away from home with his dog
Chance in December 2009. The event honours James for
everything he was, not just autistic.James had
so much potential, and at the age of seven, he was able
to accomplish more than many do in a lifetime.”
The fun walk had
over 30 participants, with James parents, Veronica
and Jason leading the way with dog Chance by their
side.
Pics of the
Race / Fun Walk, here.
Race results, here.
In the 5K road race, Daniel Murray
was the overall winner of the mens division in a time of
17:43. Behind Murray in a time of 18:11 was Justin
Lalanne. Not far being Justin was Joey Tetford in a time
of 18:17. The women's side had youngster, Rachyl MacPhail
coming in first with a time of 19:51. Coming in behind
Rachyl was Erin Pyke-Forsey with a time of 19:56. Rebecca
Walker was the third woman to come in with a time of
20:32.
First
place in the ladies, and our newest addition to Team
Coxheath, speedster Rachyl MacPhail, finishing with a
smokin time of 19:51.
Daniel Murray and Rachyl
MacPhail were the recipients of the Myles Burke
Memorial Award for the overall male and female winners.
This award was presented by Janine Burke, daughter of late
Chief Burke and will be made on an annual basis.
JJ
MCDERMOTT LONG JOHN JAUNT HALF MARATHON
This
announcement is from Race Director James Forsey:
Good day everyone,
Finally, we officially announce the
inaugural JJ McDermott Long John Jaunt slated for February 25,
2012 at the Ross Ferry Fire hall, Ross Ferry NS at Noon.
This is a half marathon event (21.1 km / 13.1 m) Road Race
open to runners only. Registration
will be open to all runners of all ages. The event
will cost $30 per runner, which will include a Spaghetti
Dinner to follow and official JJ McDermott Running Socks.
Please note, the number of runners will be
capped at 100. Attached is the registration form.
In order to get your registration in before we hit our limit,
runners must print the document off, attach the $30
payment. The registration must be mailed or dropped
off at:
James Forsey
15 Spruce Haven Dr
Sydney, NS
B1S 2L6
JAMES
DELOREY MEMORIAL RACE/FUN RUN UPDATE
From race
director Nick Burke,
Hi all,
This
years James Delorey Memorial 5k Road Race/ Fun walk is
being held on December 3rd. Registration is from 1pm to
145pm. The race will get underway at 2pm.
Cost
is $15 for the walk and $20 for the run and includes a
t-shirt. You can choose to pledge your registration and
look for more donations beyond the registration cost. Tax
receipts will be issued.
There
will be a fun walk for those interested on Neville track
in Whitney Pier.
Registration/
Start and Finish/ Reception to follow will take place at
Whitney Pier Memorial Junior High, located on Jameson
Street in Whitney Pier.
The
5k road race will start at the school and head towards
South Bar 2.5k and turn around back to the school.
Please
spread the word for such a worthwhile cause. All monies
stay in Cape Breton andgo towards funding
the purchase of radiofrequency tracking
bracelets for those at risk of wandering.
I hope to see everyone out
on December 3rd!
Nick
THE
LOST SECRET OF RUNNING
W.G.George, an
accomplished runner back in the 1800's , came up
with an exercise called The 100-Up Technique.It is
basically a drill to help a runner improve his/her
running form.
On August 23rd, 1886, George set a mile record which
was not surpassed for almost 30 years. If it was
good enough for George, why not give it a try.
Christopher McDougall, author of "Born To
Run" gives an overview of the drill, to have a look,
please go to the article section, here. ATLETE
UPDATE
1) Nov 23rdEnd-of-Season
awards banquet for the CB Roadrunners. Round room at Civic Centre.
The awards will be from approximately 6:30-7:15. RSVP to
me, 8$ per person
for sandwiches, salads, drinks (catered by Oakley's).
There
is an optional fun run from 5:45-6:30, and optional
meetings afterwards with discussion of:
a)
2012 Cabot Trail Relay Teams (if you want to run, you
should be at this meeting, first 40$ payment due)
b)
2012 Route Changes for Fiddler's Run (come and give your
input)
c)
2012 CB Roadrunners Schedule (please come and give your
input on directions for the club in 2012)
2)
This Sunday is the monthly Kelly's Mountain Run, organized
by "Godfather" Hanna.
3)
The time for the Dec 3rd James Delorey 5K has
changed.Registration @ 1pm, race starts @ 2pm.
1)
The CB Barbarians annual housecrawl is this Saturday, Nov
12th. Potluck and dance to follow. Great
time!! Details are posted:
2)
The CB Roadrunners is having an end-of-year awards
ceremony, fun run, etc on Nov 23rd. This is a
kid-friendly night. 8$ per person to cover food.
Details on the blog or here:
Capers take bite out of the Big
Apple
Just got back from this years New York City
marathon and a fine time was had by all.
Over 47,000 runners lined up on the Staten Island
,Verrazano-Narrows bridge,on a
picture perfect day for marathon running, 10 degrees
celcius with no wind. We were all treated to
over 130 live bands along the course and approximately
1 million spectators cheering us on..New Yorkers love
their marathon and we were treated like Olympians
wherever we went.
This is a MUST DO marathon, right up there with
Boston,you got to see it to believe it.
Had the opportunity to hook up with the Van Nostrands
and John MacKinnon for the 6am bus ride out to Staten
Island, unfortunately we didn't see Colleen Carey,
nervertheless, we all got er dun!!!
Mabou's Andreas Burger was the fastest Nova Scotia on
Sunday morning finishing with a time of 3:02:59.
Leading the way for the Team Coxheath was Terry Morris
in a time of 3:19:33.On a good day Terry is capable of
a 3 hr. marathon but due to the huge crowds ,bottle
necks.etc.he'll take the 3:19:00
(.Did you know that there are 32 turns in this
marathon route compared to just 4 at Boston).
.Terry tried to run the tangents and the famous blue
line but got bogged down with all of the crowd,overall
a fine performance.
(As a footnote marathon courses are measured to give
exactly 26.2 miles on the tightest line, so if you
don't cut all the corners you will be running more
than 26.2 miles.In New York, missing the tangents
and zig zagging through the masses of runners could
mean a much longer distance, my garmin gave me a
distance of 27 miles and the same for Florence.There
is a blue line painted on the road for the complete
distance to help runners follow the fastest route to
the finish, but this only works if you are in a fast
corral and can see the pavement. A lot of time time
you could not see the pavement due to the huge wave
of runners from start to finish.)
Top spot for the ladies, running in her second
consecutive New York City marathon was Florence
Gillis, A.K.A."Flo Jo" bettering last years time by
more than 12 minutes, finishing with a solid
3:30:53.After checking her splits, Flo ran the second
half faster than the first and the last 5k quicker
than training partners Terry and Loc.If she didn't
have to make a couple of pit stops, the boys were
going down!!
In their first New York race, the running family of
Catherine and Steve Van Nostrand finished together in
a time of 4:16:52, not bad, considering they ran the
Toronto Waterfront marathon 3 weeks ago!!.
Collen Carey, also in her first New York completed her
tour of the 5 Boroughs in a time of 4:25:42.
In his second New York trip, John MacKinnon ran a
solid 3:39:20.
And last but not
least, I managed to run a 3:21:37.
While in New York we
did a tour of the World Trade Center site, took some
pics in St. Pauls Chapel, which was a place of
refuge for the rescue personnel during the early
stages of the 9/11 disaster, also did a walk around
Wall Street where the big protest is going on. For a peek at some
pics go
here.
Local Down Syndrome
Society hosting fun run/walk
RUN
UP FOR DOWN SYNDROME
UPDATE FROM DAVID
GABRIEL
The Cape Breton Down Syndrome Society will be
hosting their 1st Buddy walk – “Run UP for Down
Syndrome”. This event is a 1 mile walk/run around
Wentworth Park. Registration begins at 12 at the band
shell. Walk/Run will begin at 1:00pm. For all runners,
this event will be a timed race and will follow the
route used at the Action Week 1miler. Snacks and
refreshments will follow the race.
Cost of
the walk/run is $5.00per person. Please come and join us
in raising awareness for the abilities of all individuals
with Down Syndrome.
Letter to the Editor C.B. post
I
was thrilled to see the letter by Doctors Nova Scotia
president Dr. John Chiasson regarding Down Syndrome
Awareness Week (Doctors recognize Down syndrome awareness
week, Oct. 28, 2011).
Chiasson
wrote: “Increasingly, children with Down syndrome are
performing at levels undreamed of in the past” and many
“are graduating from high school, gaining job skills,
attending post-secondary institutions, and finding
meaningful employment.”
Children
with Down syndrome have enormous potential that is
cultivated through the work of early intervention
programs, advances in health care, enhanced educational
opportunities, learning accommodations and inclusion.
While
parental support is critical, it is not just parents who
help children reach their potential, it is the entire
community. We can’t underestimate the need for strong
community support from friends, family, health-care
providers, educators, teaching assistants, residential
care workers and so on.
Individuals
with Down syndrome are also strong advocates for
themselves. Through the Voices at the Table advocacy
committee of the Canadian Down Syndrome Association,
these adults are making every effort to ensure equitable
opportunities are available for all Canadians.
In
recognition of Down Syndrome Awareness Week, the local
society will host a one-mile fun run/walk in Wentworth
Park in Sydney on Sunday, Nov. 6 at 1 p.m. with support
from the Cape Breton Road Runners Club.
The
registration fee is only $5, with registration at noon
on the day of the event. Everyone is invited.
1) From Maralyn
Delaney, there is a fun run this weekend, see
below or on the blog "upcoming events". Come on out
and support a worthy cause, and have a fun Sunday
group run while you're doing it.
2) Congrats to
Ian Doyle and Rebecca Walker, winners of this year's Pumpkin
run. Congrats to all who braved the weather and
ran, and a HUGE thanks to the volunteers for helping
out in that weather. Details of the race and some
hilarious photos on the blog.
3) There will be
an end-of-the-year get-together for the CB
Roadrunners, most likely on Nov 23rd. Details
TBA. The night will include an optional fun run,
end-of-season awards for the 2011 points series, and
your chance to give input on the club for 2012. As
well, Erin Pyke from the Fiddler's Run will be there
to look for input on route changes for next year, and
Peter Hanna will be there for people to sign up for
Cabot Trail Relay 2012 (only 7 months away! - get your
name in early if you want to run)
4) The 2011 CB
Roadrunners Points series is ALMOST complete.
424 men and 610 women participated in at least one
Roadrunner race. All the races are over. But remember
that there is an extra 50 points to each runner who
has volunteered this year (we're somewhat loose on
this but volunteering could include working on a
website, volunteering at a race, coaching kids, etc).
LET US KNOW IF YOU VOLUNTEERED so we can add
your bonus points. Also, check your point total to
make sure it's correct.
Click
HERE to view the points series totals thus far.
5) Congrats to
all the kids who successfully completed 3 of the 4 CB
Roadrunners Kids Running Series this year, and
got their certificate and prize on Sunday after the
Pumpkin Run. See the upcoming blog post for details.
Thanks to Karen Campbell for organizing!!
Happy trails.
-CM
As mentioned on Sunday, our
local Down syndrome society will be hosting an
awareness walk/run this Sunday at Wentworth Park
1:00pm, registration beginning at 12:00. This is
a one miler around the park. Participants can
walk/run. Cost is $5.00 each. Other towns
and cities across Canada and the USA will be doing
similar events such as a “Buddy Walk” this week to
support Down Syndrome Awareness week.
Common
Limiting Factors in the Marathon
...and how to
conquer them to run your best
marathon.
An
excellent article written by exercise
physiologist Jonathan Dugas Ph D. in our article
section, here.
GET YOUR
COSTUME READY
This
years Pumpkin Run 5K is set to go Oct. 30th
@ Petersfield Park, Westmount.The kids race is at
9am, approximately 1 mile. Adult registration
starts @ 9am, race starts @ 10am sharp.The cost
for kids to
register is $5.00, for big kids AKA (adults)
$10.00 wearing a costume, $15.00 without. T-shirts
for the 1st 50 adults and 1st 15 kids.
This is the last run of the 2011 CB Roadrunners
Points Series. ( The James Delorey race in Dec.
will be the 1st race of the 2012 points series.)
Hope to see you all there! MacPhail
finishes second at NSSAF championship
Halifax-
as
viewed in Cape breton Post Riverview
High school runner Rachyl MacPhail
finished second in the intermediate
girls race at the Nova Scotia School
