7th Annual Frosty 5km!! New location!

Help celebrate the end of the running season by joining your friends and fellow runners in a fun 5 km run and run for a good cause. 

Date: Saturday, December 7, 2013 
Start Time: 11:00 a.m. 
Registration: Begins at 10:15 a.m. 
Where: 530 Laurier Avenue West in the Party New Location! Room (Between Percy and Bay) 
Special Details: Ring number 232 
Parking: on Laurier Ave. OR at the School Yard across the street 
Prizes & Chili: Predict your 5k time! Three prizes for three individuals that run nearest to their predicted time, (no watches permitted :-)). Stick around after the run for some snacks and a bowl of chili. 

Please help fight community hunger. Bring non-perishable fooditems* to the run OR make a cash donation. Collected food and money will be donated to the Ottawa Food Bank. 

Did you know: The Ottawa Food Bank provides emergency food to 45,000 people a month – 37% of those being children. With its food industry partnerships and bulk purchasing power, the OttawaFood Bank turns every $1 donated into $5 worth of food into the community. 

**Most needed items: canned meat & fish, canned vegetables & fruit, cereal (whole grains), cooking oil, dry pasta & sauce, baby diapers, baby formula, juice (boxes or cans) legumes(canned or dried), macaroni & cheese, peanut butter, personal hygiene products, rice, snacks (think nutritious) and soup. 

Thank you for supporting the Swanky Soirée & Life is a Good Run

A sincere thank you for attending (or supporting) the Swanky Soirée Fundraiser in support of Life is a Good Run. The evening was enjoyed by all, complete with wonderful food, live music by Brian Letourneau, the Capital Roadrunner Choir debut and the good company of Capital Roadrunners members and many friends. A silent auction and rousing tooney auction led by the vibrant Qi Wang, contributed to the success of the fundraiser, raising more than $4,200 for Life is a Good Run (there are still a few dollars to collect before a final tally is recorded).

A warm thank you to all of the many businesses and individual donors for their very generous donations. Please support these establishments throughout the year and tell them that you heard about their generous donations at the Annual Capital Roadrunners Swanky Soirée.

Many thanks from the Capital Roadrunners Fund Raising Committee, Suzanne  Hotson & Qi Wang & Life is a Good Run.

List of Generous Donors:

• 26.2 Hair Studio
• Body and Mind Sports Massage Therapy 
• Brad Temple Pottery
• Bridgehead Coffee
• Bushtakah
• Cafe My House
• Danier Leather
• Physiotherapy on Kent
• Ray Zahab
• Stella Luna
• Stubbe Chocolate
• Systematix 
• The Green Door
• Wellington Gastropub
• Zazaza
• Heather Lewis
• Lorraine Needham
• Rick Whitford and Friends

What is "Life is a Good Run"?

For the past few years the Capital Roadrunners have held a successful and entertaining fundraising event.  This year we have chosen to support Life is a Good Run. This local organization inspires people to run for mental and physical health and was created by one of our very own Capital Roadrunners. 

We asked Life is a Good Run founder and CR member, Suzanne, to tell us more about the group and her vision for it. Check it what she had to say below and think about how your life is a good run. If you have not picked up your ticket for the Swanky Soiree please follow this link for more information. 

Life is a Good Run - Learn to Run Clinics

I am in the process of starting a non-profit business called Life is a Good Run. For the past two years I have been delivering Learn to Run clinics at Amethyst Women's Addiction Centre and in the past year I started the program at Salus (a home for people with mental illnesses). The clinics have been successful and my goal is to offer a more structured Run Clinic for additional marginalized community groups at no cost.  I envision creating a program with a team vibe, supplying team running gear, with the ultimate goal of passing on clearly defined skills that promote the overall well-being of participants.

Learn to Run Clinics use running as a means to demonstrate valuable life skills in addition to the obvious physical and mental benefits of being active. By applying practice, patience, perseverance and discipline, participants discover that running 5 km is an achievable goal. Improved self confidence and self-esteem are evident. Transferring these valuable life skills to other areas in their lives provides an even greater opportunity for positive outcomes.

How it works
The clinic meets weekly for eight to eleven weeks leading up to a 5 km race event. With the motto "slow & steady", we begin the program with 1 min walk/run repeats. Each week we increase the time spent running versus walking. Participants commit to run on their own twice during the week (for a total of three run practices per week). Each session begins with a brief talk (running tips, clothing, nutrition, motivational tips, check-in). Participants run/walk for 24 to 50 minutes as the program progresses. Each session concludes with a stretching session and during the course of the clinic we introduce basic core strengthening techniques.

One of the integral pieces of the program is that participants receive an email after every session to recap what they have accomplished (distance covered) and to remind them what homework they have for that week. I also include a summary of running tips or whatever points were covered that week. During the goal 5 km race event, experienced runners from the Capital Roadrunners volunteer as pacers to accompany and motivate individuals to complete the run so that they cross the finish line with a smile on their face and feeling good.

Next Steps
We are looking at exciting improvements to how the clinics are delivered, such as creating poster boards tracking mileage of individuals, honoring milestones reached, distributing team branded running gear, and increasing the number of supervised running sessions to motivate participants to train three times per week. We are in the process of forming a strategic alliance with the Canadian Cancer Society to assist participants that want to quit smoking. We will strive to continually improve the overall well-being of all participants in the Life is a Good Run - Learn to Run Clinics.

Fundraiser Soiree for "Life Is A Good Run"

Continuing our tradition of fundraising for worthy causes, this year, the Capital Roadrunners will be supporting "Life is a Good Run", a non-profit organization being founded by our very own Suzanne Hotson to help individuals learn to run.  The goal is to develop transferable life skills through running, such as practice, patience and perseverance.  We've all experienced the benefits of running (improved self confidence as well as physical and mental health), so we thought it'd be fitting for us to raise funds to help enable others. 

What is the event? A pleasant evening featuring: 

• A variety of gourmet finger foods
• A selection of beverages 
• Live music by "Brian the Piano Man" (Letourneau)
• Silent and toonie auctions 

When: Saturday, March 2nd from 6:30 to 10:30 pm
Where: Lounge Chez Qi (Downtown area, Details on Ticket)

For those who attended the last couple of years, you know what to expect. For those who did not, we hope to wow you!

Tickets are $30/person. Space is limited, so please purchase your ticket soon during one of the Capital Roadrunners' practices by speaking to Suzanne or Qi or by emailing lifeisagoodrun@gmail.com. In an effort to be green, we will be issuing electronic tickets only.  Significant other/friends are welcome!

So, chase away the winter blues, shed your running gear, put on your swanky outfits and come out to support an amazing cause!

Questions? Contact Qi at qi.wang@nrcan.gc.ca.

We look forward to seeing you there!

6th Annual Frosty 5K

Help celebrate the end of another amazing running season by joining your friends and fellow runners in a fun 5 km run along the canal.  Everyone is welcome!

Date: Saturday, November 17, 2012

Time: 10:00 a.m.

Where: Lisgar Colegiate Institute, South Building, 29 Lisgar Street, Ottawa

Registration begins at 09:15 at Lisgar Colegiate just before the race.

Predict your 5k time

Prizes will be given to the individuals with the 3 closest times! Stick around after the run for some snacks and a bowl of chili.

Please help fight community hunger.  Bring non-perishable food items* or a cash donation to the run. Collected food will be donated to the Ottawa Food Bank.

Did you know that:

• The Ottawa Food Bank provides emergency food to 45,000 people a month – 37% of those being children.
• With its food industry partnerships and bulk purchasing power, the Ottawa Food Bank turns every donated into $5 worth of food into the community.

*Most needed items: canned meat & fish, canned vegetables & fruit, cereal (whole grains), cooking oil, dry pasta & sauce, baby diapers, baby formula, juice (boxes or cans) legumes (canned or dried), macaroni & cheese, peanut butter, personal hygiene products, rice, snacks (think nutritious) and soup.

Check out iRun Radio this week!!

Brent, one of our very own Capital RoadRunner's, will be a guest on Mark Sutcliffe's iRun Radio show this week to talk about his trip to New York City. As you know, Brent planned on running the marathon but Mother Nature intervened. The iRun Radio show can heard Saturday morning at 8:00 on Team 1200 - 1200 on your AM dial! If you sleep in and miss it, you can download the podcast at http://www.team1200.com/podcasts/default.asp

Fourth Annual Frosty 5K Fun Run

Help celebrate the end of another amazing running season by joining friends and fellow runners in a fun 5km run/walk along the canal. Everyone is welcome - bring your friends!

Date: Saturday, November 20, 2010
Time: 9:00-9:45am Registration
10:00am Start Time


Where: Lisgar Collegiate Institute, South Building
29 Lisgar St. Ottawa

What: Predict your 5k time
Prizes will be given to the individual with the 3 closest times!
Stick around after the run for some snacks and a bowl of chili.

Request: The event is sponsored by the Capital Roadrunners.
There is no registration fee.
However, please help fight community hunger
by bringing non-perishable food items* to the run.
Collected food will be donated to the Ottawa Food Bank.

Please email us if you are coming (capitalroadrunnersatgmail.com)

* Most needed items: canned meat and fish, canned vegetables and fruit, cereal (whole grains), cooking oil, dry pasta and sauce, baby diapers, baby formula, juice (boxes or cans), legumes (canned or dried), macaroni & cheese, peanut butter, personal hygiene products, rice, snacks (think nutritious) and soup.

SWANKY FUNDRAISER SOIREE FOR CANCERS BELOW THE WAIST

All funds raised will benefit cancer care at the Ottawa Regional Cancer Foundation for cancers below the waist, in memory of our running friend who passed away from colorectal cancer in June.

What to expect?
-Gourmet finger foods
-Summer beverages
-Live music
-Silent and toonie auctions

When: Friday, August 27 from 7-11pm
Where: Lounge and Patio (Details on Ticket)
Tickets: $30/person

So, put on your swanky outfits and come out to support a worthy cause and have a grand time!

The 3rd Annual Frosty 5k Fun Run

(Organized by the Capital Roadrunners)

Why: To support the Ottawa Food Bank
When: Saturday, November 21, 2009 @ 10 am (registration 9:00am)
Meeting Place: South Building, Lisgar Colegiate Institute, 29 Lisgar Street, Ottawa
Route: 5 km along the canal
Request: Help those less fortunate! Bring a non-perishable food item*, which will be donated to the Ottawa Food Bank.
RSVP: please email us if you’re coming capital.roadrunnersatgmail.com

* Examples: soup, juice boxes, macaroni & cheese, cereal, canned tuna, canned vegetables or fruit, dry pasta & sauce, condiments or baby supplies (diapers, baby food, formula).

Guess your 5 k run time: Register your predicted 5k time at Lisgar Collegiate Institute before the race. No watches allowed during the race. The three people who are closest to their predicted run times will each win a prize.

Festive attire: Why not wear something red or festive to celebrate the start of the Winter and the Holiday Season.

All runners welccome! Just show up and join your friends and fellow runners for a fun and, hopefully not too frosty, 5k run.

Meagan McGrath Fundraiser

http://capitalroadrunnernews.googlegroups.com/web/MeaganPoster%5B2%5D.pdf?

End Of Season Party Chez Isabelle

Slip on your power shoes, wear your best smile and scoot over to the Capital Roadrunner's annual Christmas celebration of the good stuff.

Where: (send us a note capital.roadrunners at gmail.com)

Date: Saturday December 13, 2008
Time: 6 p.m. onwards

Bring: a savoury OR sweet dish to share (no need to register, it is pot luck authentique) plus your favourite beverage. House will provide a veggie chili.

Friends and sweeties welcome. Be prepared to see the transformation of your runner's feet to a dancing sensation!

Questions: capital.roadrunners at gmail.com

The 2nd Annual Frosty 5K Fun Run (Organized by the Capital RoadRunners)

When: Saturday, December 13, 2008 @ 10:30 am (registration 9:30am)

Why: To support the Ottawa Food Bank

Meeting Place: South Building, Lisgar Colegiate Institute, 29 Lisgar Street, Ottawa

Route: 5 km loop around the canal (Pretoria and Wellington Bridges)

Request: Help those less fortunate! Bring a non-perishable food item*, which will be donated to the Ottawa Food Bank.

Guess your 5 k run time: Register your predicted 5k time at Lisgar Collegiate Institute before the race. No watches allowed during the race. The three people who are closest to their predicted run times will each win a prize.

Festive attire: Why not wear something red or festive to celebrate the start of the Winter and the Holiday Season. There will be a prize for the best (funniest?) dressed!

Questions/RSVP: Send your e-mail questions/rsvp to Bill Ridley capital.roadrunners at gmail.com

* Examples: soup, juice boxes, macaroni & cheese, cereal, canned tuna, canned vegetables or fruit, dry pasta & sauce, condiments or baby supplies (diapers, baby food, formula).

Canoe Camping and Outdoor Yoga, Frontenac Park 22-24 Aug 2008

We are calling for canoeists to join us for another yoga trip with late-summer breeze and sunshine filtered through the leaves. Yoga in the outdoors for YCCC (YM/WCA Canoe Camping Club, www.yccc.ca) has been an annual event since 2001. Just imagine the gentle guidance of a soothing voice easing you into a healing pose as loon calls echo on the lake.

Rest and recreation are the aims. Experience in yoga is not necessary. An experienced yoga instructor will lead the practices. A short easy paddle gets you to the picturesque campsites, where we will stay from Friday evening to Sunday afternoon. There will be no portage. Two rocky beaches are by the campsites. Hiking trails connect the campsitesto the rest of the park interior. Yoga, swimming, hiking, trail running, or just relaxing with a good book are on the agenda. Come to rejuvenate and enjoy healthy, tasty, gourmet meals and good-company. Fasting option is also available.

Sound good? Then join us for yoga/canoe/camping weekend in Frontenac Park August 22-24, 2008 (leaving Ottawa Friday afternoon) Frontenac Provincial Park is North of Kingston, Ontario. Deposit of $15 will reserve a spot for you on this popular trip for about 10 participants. Reply by e-mail Cedric or give me a ring at 613-761-1020. The planning meeting will be on Tuesdays August 19. <http://www.yccc.ca/node/7810>

End-of-season Barbeque Invitation, 30 May 2008

Hello Capital Roadrunners,

Thank you all for a great season and your part in making the year end party a success. There was great food, conversation and many laughs. We look forward to many more. Thank you, Suzanne for hosting the event.

Pub night – Fri 28 Mar, Jason Dunkerley

Hi All,

Loving the snow and the winter :-)? One of my friends’ 6 yrs old kid Jacob was asked recently: “Do you think the winter will ever end?” “It has to,” Jacob replied, “or I will never be 7.” His birthday is in the summer :-)!

Hope everyone is doing well!

I’m away for the next few runs (Sun 9 Mar, Wed 12 Mar, and Sun 23 Mar). Suzanne will be leading the workouts. Thanks Suzanne!

I’ve just confirmed the date Fri 28 Mar with our next guest speaker Jason Dunkerley. As mentioned Jason is an inspirational runner. Being completely blind, Jason can run 1500m in 4min7s! Jason’s list of achievements is impressive. In a decade of running for Canada , he has competed in three Paralympic Summer Games, medaling in the 1,500 metres at the 1996 Games in Atlanta , and in the 800 metres at the 2000 and 2004 Games in Sydney and Athens respectively. Jason will share with us how he finds freedom in running, how he does his training, and how he came back from a serious pedestrian – car accident (Jason was the pedestrian).

Looking forward to see you at the pub night!

What: pub night and guess speaker Jason Dunkerley:
Where: Royal Oak at Pretoria Bridge ( 221 Echo Dr .)
When: Fri 28 Mar, 6pm dinner, 7pm presentation on the second floor. You can join us for dinner or just come later for the presentation.
Who: everyone (your friends and spouses are also welcome)
Cost: $1.00 per person. This will pay for a small gift and the guess speaker's dinner.
RSVP: by email truong_long at yahoo.com

Jason Dunkerley:

“Jason was born blind with a condition affecting the way the optic nerve is attached to the brain. He grew up in Northern Ireland before immigrating to Canada with his family in 1991 at the age of 13.

Jason discovered a passion for middle distance running in high school in Brantford , Ont. At the University of Guelph , where he studied international development and Spanish, Jason met a runner named Greg Dailey who became his main guide running partner. This was the genesis of a running relationship which is in its 10th year and has brought Greg and Jason two Paralympic silver medals in 2000 and 2004, four world championship appearances, and four Pan American titles.

Greg and Jason are coming off their best season ever in which they captured gold in both the 800m and 1500m races at the Para Pan American Games held in Rio de Janeiro, establishing new Canadian and Para Pan American records in both events and coming within 0.41 seconds of surpassing the longstanding 800m world record for blind athletes. Greg and Jason hope to use this breakthrough as a springboard in preparing them to be at the top of their competitive game going into the Paralympic year in 2008.

Jason currently trains in Ottawa where he lives with his wife Colleen. When not training, he enjoys playing the guitar.”

Feb. 2 Next pub night @ The Royal Oak!

Our next guest speaker is Bruce Barteaux, an ultra-marathoner, for Feb 2. Bruce is 53 years old and still representing Canada at the World 100km championship. There’re few sports that you can race competitively at this age! Bruce will share with us and show photos of some of his interesting running and cultural experiences from various parts the world. As well he will give us some tips on how to stay motivated in running, minimize injuries, and balance between family life and a demanding profession. I also want to note that Bruce has raised almost $40,000 for The Terry Fox Cancer Foundation from his running races!

Because of many interests from the club, I will also do a brief talk on the Canadian Death Race and the fundraising for the Canadian Cancer Society that I did last summer.

So come out our club social pub night for drinks and listen to Bruce’s presentation (and mine too :-)!

WHAT: pub night and guess speaker Bruce Barteaux
WHERE: Royal Oak at Pretoria Bridge (221 Echo Dr.)
WHEN: Fri 2 Feb, 6pm dinner, 7pm presentation on the second floor. You can join us for dinner or just come later for the presentation. My talk will be around 20min and Bruce’s ~ 1-1.5hrs, so we’ll finish around 9pm.
WHO: everyone (your friends and spouses are also welcome)
COST: $1.00 per person. This will pay for a small gift and the guess speaker's dinner.
RSVP: by email truong_long at yahoo.com

Bruce Barteaux’s running highlights:

“Bruce Barteaux was born to run – run fast, run long and run hard. His achievements in the sport of distance running are nothing short of legendary. He has competed in some of the most gruelling and demanding races in the world. From the “Hurtin’ Hamstring Hundred” and the “Canadian Death Race” to the “Rum Runners Ultra” and numerous other elite, international races including six consecutive years representing Canada at the World Cup 100 km, this super fit, superstar of distance running has raced more than 67 marathons. He has won seven of them and placed second to fourth overall in another five races. While some runners might consider running an ultra marathon as the capstone of their running careers, Bruce has run 27 of these races, the majority of those being at least 100 km in distance. Of those 27, he won a total of seven and placed second to fourth overall in another seven.”

Who are the Capital RoadRunners?

WHAT: A group of friendly people who run and train together.

WHO: Anyone who can run continuously for more than 5km and can commit to running more than twice per week.

WHEN/WHERE: Every Wednesday & Friday 6:00pm at at City Hall (Lisgar St. Entrance) and Sunday 8:30 am at Minto Hotel Atrium  433 Laurier Street (between Kent and Lyon). We’ll do interval training on Wednesday and Friday evenings and a long run on Sunday morning. (Note: sometime locations change or group run is canceled, please check with the calendar link to right for the up to date schedule).

WHY: It is motivating to run with others :-)

HOW: Just show up! We provide the training schedule.

Thank you for your interest in our running group. This brief introduction will give you an idea of what our group is about.

Why join our group and not other running clubs in Ottawa ? Our program is designed for recreational runners who want to improve their performance or simply to maintain their level of fitness. We also focus on making running fun and sociable!

If you’ve already participated in group training, you know that there are many advantages. You are more motivated when you run with others. You can share your energy and help each other to push harder during workouts. You can give each other feedback on training, techniques and injuries and the social aspects are always great; drinks after evening workouts, brunches after Sunday morning runs, and road trips to races, just to name a few.

We do all our training on public paths and roads, so there is no cost for joining our group. However, when we organize special events such as speakers, there will be a small fee to cover costs. The coaching, training program and administration are handled by our volunteers.

The training program is designed for all distances from 5km to 42.2km. It is divided into two training seasons – winter/spring (January to May) and summer/fall (July to November) – with goal races at the end of each season. For those who just want to stay fit and don’t want to race, training with us and following a structured program will greatly help your fitness level and minimize the risk of injuries.

We typically meet three times a week at City Hall or Bridgehead on Slater– Wednesday & Friday evenings at 6:00 pm for interval workouts and Sun morning at 8:30 am for long runs. For all other runs, you can either do them on your own or with your training partners.

If this peaks your interest, come out and run with us. To be on the email list for the training schedule and for social events, please send me an email. If you have any questions don’t hesitate to let me know.

Long Truong, email: truong_long at yahoo.com