September 2006 Box 17, St. Albert Post Office, 13 A Perron St., St. Albert, AB, T8N IN2
What’s Happening ??
All About STARRT
At the end of July Allison Dennis, the evening swim coach, retired as our coach. Allison has been the swim coach for the past 5 years and has made a great contribution to our club and our success. Please join me in thanking her for her dedication and wish her success in her future endeavors.
Glen Playfair, who coached our morning session, has also unfortunately had to leave us. Glen’s experience and technical expertise were instrumental in many of our athletes achieving personal bests in their races this year. Thanks Glen and good luck !
… & New Hellos
Liz Paton is joining us to coach the morning session. This group will definitely benefit from her triathlon experience and technical focus. Welcome Liz !
Greg Farrants is coaching the evening session until Lisa Graham starts in October. Lisa already has a plan developed so it should be a great year.
Mark your calendar ! The STARRT Christmas party will be held on December 2nd in the hall of Holy Family Church on the corner of Sir Winston Churchill and Poirier. Cocktails at , followed by an simply scrumptious dinner.
Buy your tickets before November 15th and pay only $25. Price goes up to $30 after that. Tickets can be purchased from Deb Digiuseppe, Cheryl Arcand-Kootenay or Liz Timleck.
Valley Athletics Club is holding its St. Albert Fall Challenge Half
Marathon, 10K, 5K and Kids 1/2K loop this
Brett White is organizing teams for this year’s Ekiden Relay in
A Unique Japanese-Style Relay
Proceeds from The Ekiden 2006 support programming of the Banff Ski Runners,
The Frank McNamara Cross Country Race Series
are still on in the
For more information check out Results Canada website
or call the TechShop AT 488-0854.
The St. Albert Roadrunners and Triathlon Club is a not-for-profit volunteer based organization whose belief that participation in running, swimming, biking and other athletic activities fosters a healthy lifestyle.
Our purpose is to promote this
common interest in a supportive, social environment in
STARRT meetings are be held on the last Monday of November (AGM), January, February, March, April, May, June & September.
The Results Issue !
This past season STARRT members have had amazing
races all over
To be a part of this elite group of Canadians that run, bike and swim is worth celebrating in itself – so congrats to all for a great season. You are AWESOME. High fives all around !!!!
Congratulations to all who achieved significant “FIRSTS” this season.
First time doing a Half Ironman - all at Great White North - are Alison Zalasky, Andy Smith, Catherine Buhr, Cheryl Jereniuk, Ian Ferguson and Kathy King. WOW – what a feat !!
Christine Wronko ran
her first marathon in
Kevin Shopland finally
broken his string of bad luck and injuries with an awesome day at
Mike Kelly raced with the best the world had to offer for the first time
at the world championships in
… & First Places
STARRT athletes were racking up first place finishes all around the province and the world. Here’s how they faired….
We were on the podium again, and again and again…. Way to go !
Bronze Medal Performances
A Summer at the Races
Races entered: over 30
Participation: over 80 Athletes & Over 200 Entries
Age Groups: Almost Every one
Provinces: Coast to Coast
Countries: At least 3
Amazing Clubs: only 1– STARRT!
We all deserve high fives for the races we do but these individuals really shone in their accomplishments this season. Some may be too humble to mention them, but I’m not!
Catherine Buhr had 1st, 2nd, and 3rd place finishes at Summerside, Half Moon & UofA plus her first ˝ Ironman.
away with 3 golds and 2 silvers and qualified for
2007 Worlds in
Joe Garcia was Mr. Gold with first places in all 7 races he entered.
Laxdal qualified for 2007 Worlds in
The “Kelly gang” (John O’Kelly & Mike Kelly, that is) represented
Murray was looking great with her wins at
first overall at The Kelowna Apple Triathlon with a
sizzling fast time of in
addition to his win in
Shopland & Ellen Ainsley completed Ironman
Wietske Eikelenboom finished her season with a silver and 4 golds, including the first woman overall at both the Canada Day 15K AND the Moose is Loose Half Marathon!
STARRT Sweeps ITU Sprint & Summerside Olympic
Our athletes were out in full force in triathlons across the province, We took away 1st, 2nd, 3rd and 5th place finishes in the Women’s 40-49 sprint at Edmonton ITU and the top 3 spots in Men’s 50-59 at Summerside.
Congratulations to Cheryl Arcand-Kootenay, Kathy King, Joanne Miller
Cheryl Jereniuk, Bob Burrows, Doug Sadler and Gary Steinke.
We also took away 13 medals at Edmonton ITU, 10 at Summerside Triathlon, 9 at our own St. Albert Tri ands the STARRT women ruled at the Leduc Women’s Only with 7 medals !
Gators on the Rise
and Thomas Brown, the Gator kids of Hugh Brown
now have 3 Junior Elite races under their belts. They raced Junior Elite in
Anyone Missing ?
My apologies if I missed anyone’s achievements this summer. If I did, please let me know and we will make sure we sing your praises next time – don’t be shy !
From: Dave Wilson
Once again for the most part we had beautiful weather for the K100
Relay this year. Ian Ferguson, Cheryl Arcand-Kootenay
& myself experienced perfect temperatures on the first 3 legs & came
very close to our projected times. I had underestimated the hill factor on
leg 3 but managed to survive. Man, the scenery on that leg is unbelievable!
Trudy Cooper who had been camping at
All in all everyone seemed to thoroughly enjoy themselves! Andy's bagpipes are always a big hit with all runners lucky enough to be passing by while he performs. Nothing buoys up a tired runner like the sounds emanating from the pipes!
Those of us who partied with the Mill Creek runners the night before the race were amazed by the number of teams they had entered. We had a great time swapping stories with them. With the number of runners in our club I'm hoping we can field more teams next year. There's no rivaling the camaraderie & scenery experienced in the Kananaskis!
From: Ian Ferguson
After gathering and
spending Friday night in
Captain Dave Wilson
Andy, Bob, Ian Liz, Laurie, Dave & Val
Donna handing off to Liz
Bob, Andy, Ian, Val ,Donna & Liz
Val looking great !
From Jerry & Jan Moran:
One of our sons is looking for a “commuter “ bike that he can use for traveling to university and around town. Do you think you could put out a request to members through our membership distribution list to see if anyone has such a bike. If anyone has such a bike, they could e-mail me at firstname.lastname@example.org or phone 458-9115.
Miler Shirts for
There are 2006 10 Miler race shirts - long sleeve technical T’s left over – They are for sale for $10 – mostly large sizes. Please contact Ian Laxdal at email@example.com or 460-1656 is you want to buy one.
Have something to post in Gear Geeks ?
Send it to Joanne @ firstname.lastname@example.org
STARRT has programs for swimming, biking & running. Join us for coaching, motivation and support ! Please remember, for insurance purposes, you must be an ATA member to participate in the swim & spinning programs.
Coached by Kevin Harrison, the run program meets every Wednesday at , at Fountain Park Recreation Centre, at the cafeteria. This program is provided at no cost to club members. Thank you Kevin !
Group runs are every Sunday at also leaving from Fountain Park Recreation Centre, meet in the front lobby.
Coached by Swim Alberta certified coaches, Lisa Graham (evening - starting in October) & Liz Paton (morning), the swim programs are:
Mornings: Monday, Wednesday & Friday,
Evenings: Tuesday & Thursday & Saturday
Program fees are $50 per month.
The bikes are parked for the season but spin classes are starting in November.
Who to Call
Running: Kevin Harrison
Swim (PM): John O’Kelly
Swim (AM): Joanne Graham
Spinning: Ian Laxdal
Bike: Joe Garcia
All about You
From: Ian Ferguson
From: Anne Bradley -
From: Helmi Mchenry
I have learned to be careful with chatting about my races as many people can’t do these things due to illness or bad injuries. Anyway, it is nice to share sometimes without feeling bad for any reason. I had a great athletic year!
It started out with my first marathon in May in
From: Christine Wronko
I completed my first
From: Hugh Brown
To all the people who were out cheering me (and others I’m sure!) at the ITU race. I want to thank you with all my heart, as I had the worst race of my life, after bonking on the run. It was your cheering, and the other runners who passed me and encouraged me, who kept me going, and receiving a final time rather than a DNF. I don’t know the number of times I thought of just quitting, but you kept me going. THANKS, Hugh
From: Jean Minchau
Just a note to let you know that I am missing not only the training but also the entire swim team.
We got to
We purchased a home in Stittsville in June and we've finally settled in - the painter just left two days ago, the garden shed, central vac, garage door opener are in, the landscaping is well on its way - I've been busy busy, spending a lot of money - much to my husband's dismay.
Training is going well - we live 2 minutes from the TransCanada Trail, so there's no excuse not to run.
From: Mike Gerencser
From: Carolyn Murray
Hi Everyone, Well I am now back
I started off with a short flight to San Fran where I met my mom and we both competed in the Accenture Escape from Alcatraz Triathlon. The day couldn’t have been better, My mom and I both had great races. I placed 4th Overall Female (Pro) and mom won her age group by over 20min!!
That race is definitely on the favourites list and always brings many of the Top Triathletes around the world. My tip for this race is that you need to do it twice...at least to know what to expect. Those of you who have done will know what I mean.
Three amigos Half Moon Lake: Ian Ferguson, Joe Garcia & John O’Kelly
We Love to Hear from You !
There are bragging spots in every newsletter, so let us know what you are doing, what you have done, or what events are coming up….
Email or call Joanne Graham with any of your thoughts.
Laurie Murray on the podium
Carolyn & Laurie Murray
Carolyn accepting her medal
Kevin Shopland at Ironman
From: Ann Shopland
Editors note: Ann forwarded this story from Kevin & after I read it, I thought you might appreciate hearing about his whole journey – I hope you enjoy the read.
It’s tough to know where to start, in the whole scheme of things the actual race is such a small part of doing Ironman. But, to put things into perspective, the swim start of my first triathlon 12 years ago was in the same place as the Ironman swim start. I’ve dreamt about doing this race since then and after the “luck” I’ve had the past few years with accidents, I was beginning to think that getting to an Ironman start line wasn’t something I’d ever do. As it turns out, earlier this summer I was reminded that I’m actually one of the lucky ones. A former teammate and training partner of mine during my UofC days was killed while cycling just outside of Cochrane in July. Needless to say, this race meant a lot to me for a lot of different reasons.
off, a HUGE thanks to everyone who was there for me on race day, you guys
were nothing short of amazing. I
must’ve had one of the largest cheering sections at the race. I think the
final count was over twenty people complete with signs, shirts, and
hats. I can’t even begin to express
how thankful I am for everything my relatives in
Short story – 3.8km Swim, 180km Bike, 42.2km run, total time. I guess this would probably sound a little twisted to most, but I had an absolute blast. For a first crack at that distance just getting through the race was the only concrete goal I had so everything else was a bonus. The whole day seemed like a time warp, definitely didn’t feel anywhere close to 11hrs.
The Swim - I had planned on lining up at the start towards the left hand side so I’d stay out of a bit of the mess that is an Ironman start. Not having a good position when the gun goes basically leaves you with an experience equivalent to climbing in a giant washing machine filled with rocks. A kick in the face or punch in the head just isn’t the way anyone wants to start a day…especially when they’ve got 140.6 miles of racing ahead of them. A few minutes before the start it became pretty apparent that finding a starting position to the outside of the main pack wasn’t much of a secret. Most people were positioning themselves far left or far right so this left a bit of a void right in the middle, I ended up taking my spot at the front almost dead center on the start line. I was either going to be one of the smartest of the 2,375 starters….or I was about to look like a giant ass! The strangest part about the start was that I was the calmest and most relaxed I have ever been at a race start…this with thousands of people watching and a helicopter circling overhead. Fortunately things worked out fairly well and I exited the water after a fairly uneventful swim right at the hour. Pacing an open water swim that length is a bit of a challenge because you can’t gauge things by your heart rate monitor or timing splits so it’s a bit of a guessing game. As far as effort goes I definitely went on the easy side of what I was capable of but for a first Ironman you just don’t take any chances. Tactically I probably could have been a little smarter but I exited feeling strong so that’s all that matters.
Bike - I was
fairly confident that I had a good pacing and nutrition strategy for the bike
so I just stuck with the plan. I took
out the first 40km very easy to prevent blowing up later in the day and to
focus on getting in tons of calories before the stomach got a chance to start
yelling expletives at me. Holding back
at the beginning was one of the hardest parts of the ride. Sitting up and cruising when you’re feeling
great and guys are blowing by like you’re on a tricycle is tough to do. For a non drafting race, there were some
pretty tight packs riding by as well, who knows how many of these guys got
caught by the draft marshals but its tough to swallow when you’re following
the rules and packs of 20 guys with aero helmets and disc wheels are riding
by like it’s a Tour de France team time trial. I knew the early pacing would start to pay
off though when the first major climb started up
The Run - Coming off the bike the legs were feeling pretty good but I could tell right away that the stomach wasn’t going to let me have an easy day. Tried to get myself into it and really fought to get through the first mile. As I went by my cheering section, Linds ran with me for a few strides and I told her I was probably going to be closer to 5 hours for the run because of the stomach issues. After that I figured the best option was to start walking to try and calm things down a bit and just focus on staying hydrated. I was walking for quite a while and eventually added in some short bits of running then walking through the aid stations and taking in as much as I could. I layed off the Gatorade and just went with water and coke at the aid stations until my stomach finally settled down and I was starting to pace off of a few other people and eventually worked my way up to a decent pace. By the time I hit the turnaround I was feeling great and everyone had driven out there to see me again. I began working my way past lots of other runners and at one point another athlete said “great pace man, you’re looking awesome,” took me a second before I realized that it was last years third place overall pro. That just shows how difficult it actually is to put together a solid race, last year racing to a podium spot, this year having to resort to walking a big chunk of the run course. I continued with the same routine the rest of the way back with running strong between aid stations then walking through the station to get water, coke, and ice. Managed to spot and yell out to a few other athletes I knew who were working their way towards the turnaround point when I was heading back into town. The great thing about this race is it doesn’t matter if you go 9hrs or 17hrs, everyone goes through the same thing and there’s a lot of mutual respect between athletes. I knew it had to get a little more difficult at some point and sure enough I started to get little twinges in the calves and quads. Not enough to slow me down at first and the walk breaks at the aid stations were easing things off. The last 5 miles were an absolute battle, I would run until the legs would completely seize then I’d have to stop and walk for a while. Trying to start running again was excruciatingly painful but after a few strides I would be feeling okay again until a couple hundred metres down the road when they’d seize up. I never thought I’d be so happy to be in so much pain! At this point I was back into the town so I was grinning from ear to ear. Ran past my cheering section again for a few sweaty high fives and then back along the out and back section along the lakeshore to the finish line. I basically had a brutal opening and closing 10km but the middle 20km I was flying so managed to get through the run in , much better than what I thought I’d do at the beginning of the run. I thought I would have this perfect memory afterwards of the finishing chute but I think all I really saw was the finish line, the brain had been on auto drive for the past 11hrs so there wasn’t much thinking going on. Haven’t seen my finish line photo yet but I’m guessing my face shows what the release of five years of frustration looks like.
The Aftermath –
The legs weren’t feeling too hot for a few days! I definitely took some lessons out of the
race but I can’t be anything less than happy with how the day went. Could’ve been faster but I also could have
been hours slower. And, I enjoyed
myself enough that this was definitely just my first Ironman. Next summer is a break but it won’t be too
long before I’m back sleeping on the grass overnight in