Friday, September 19, 2014

The People of Ted's Run for Literacy; Meet Tim McKayTim McKay

The People of Ted's Run for Literacy is a 'behind the scenes' look at the many individuals that make up Ted's Run for Literacy; from committee members, to runners, to volunteers, to sponsors.  Every week leading up to race day we will interview an individual whose contribution to TRL helps to define the heart and soul of this fine event. The People of TRL is the brainchild of our Social Media chair, Carly Walsh.
Tim McKay, father, educator, runner, Riders Fan (pwet), TRL board member, all-round nice guy.
It appears Tim McKay, TRL board member, is taking this opportunity to call out Race Director, Michael Bennett, for an epic race. Date, time, distance - TBD. Tim not only brings humour to the board, but also his passion for being an educator and runner (seems like a good fit for us).

Ted’s Run for Literacy - How long have you been running, and how did you start?
Tim McKay - I've been running on and off for several years but found my way back to regular running about four years ago. I now participate in maybe a dozen different races a year.

TRL - You're in a race with only one other person. Who is it, and do you beat them?
TM - It'd probably be with one of my siblings. I've coached and paced a few of them to PBs. Trying to beat each other has never been much fun so it would probably be a bad idea to start trying to do that now.
If I had to race, I mean really race, I'd run against that pesky Mike Bennett. We'd be joking and laughing and pestering each other for miles. It'd take a long race to find a winner.

TRL - Create your perfect post-race beverage; give it a name.
TM - Well, it sounds a bit boring, but I love water. Then a berry juice - any berry. Then a coffee. The triple finish - water, juice, coffee.

TRL - What's your best piece of advice for new runners?
TM - It's a simple truth that gives any runner a mental boost - "Any runner at any level is already far above average just for having shown up!"

TRL - What does Ted's Run for Literacy mean to you?
TM - I'm lucky, privileged in fact, to be able to enjoy the benefits of both a good education and good health. My education has benefitted me in developing a successful career in schools. My health supports me as a committed runner.
Ted's Run for Literacy brings both these worlds together, supporting the development of both literacy and fitness for youth who don't necessarily live with the privilege that I do. So I get to give back in a way, and contribute to extending the positive benefits of education and health where it really matters and is likely to make a real difference for youth. The TRL organizers are an amazing group of folks. It's not only rewarding to volunteer with this group, it's also a pile of fun. There it is - fun, rewarding, doing good work, and connected to literacy, learning, and fitness. What could be better? I mean, besides beating that pesky Mike Bennett in a race?

It's a good day to be alive.


Sunday, September 14, 2014

What's the best darn energy bar in the world?

How many times have you asked yourself … what’s the best darn energy bar in the world? ... and then moved on to simpler questions such as how to attain world peace and the meaning of life. Well dear readers, fortunately for you See Mike Run doesn’t shy away from the tough questions!  Read on, all will be revealed.

First up, thanks to the following 12 athletes for their unbiased analysis and dogged determination to settle this age old dilemma once and for all!.  They are surely in line for the Nobel Peace Prize for their efforts in advancing human civilization! 
Carly Walsh
Bob Nicol
David Fielder
Ainsley MacDougall
Fern Berard
Darcie Wadelius
Connie Lowe
Melissa Budd
Tim MacKay
Joanne Schiewe
Cynthia Menzies
Nadine Linder
Back to the task at hand, what's the best darn energy bar in the world? 

If you just can't wait, skip to the chart below. If you have a bit of time, consider the following.

Twelve athletes were invited to ‘blind-sample’ ten popular energy bars and rate them in five different categories using a 4-point rating scale.

Sniff Test: How appealing is the smell of this energy bar?
(Yummy) 4 … 3 … 2 … 1 (Pee Ewe)

Taste Test: How appealing is the taste of this energy bar?
(Divine) 4 … 3 … 2 … 1 (Gag)

Sweetness Test: How sweet is this energy bar?
(Just right) 4 … 3 … 2 … 1 (Quick, call my dentist!)

Real Food Test:  How likely is this energy bar made from real food?
(Real Food) 4 … 3 … 2 … 1 (Franken-food)

Purchase Test:  How likely are you to purchase this energy bar?
(Very likely) 4 … 3 … 2 … 1 (Hell no)

Energy Bars Sampled

The ten Energy Bars sampled are:

GORP, Cocoa, Hemp & Almond
CLIFF, Oatmeal Raisin, Walnut
POWERBAR, Chocolate Carmel Fusion
HONEY STINGER, Chocolate Waffle
GORP, Peanut Butter & Apple
CLIFF, Chocolate Chip Peanut Crunch
CLIFF Chocolate Chip
POWERBAR, Carmel Fusion
GORP, Peanut Butter & Raspberry
CLIFF, Black Cherry Almond

Results (click the charts to super size):

Yellow cells show the highest overall score in each of the 5 categories.
Red cells show the lowest overall score in each of the 5 categories.
The asterisk indicates 11 people scored the category, not 12.

GORP (Cocoa, Hemp and Almond) scored highest in four of the five categories with a combined approval rating of 79.58%. The testers used a variety of adjectives to describe the taste and smell of this energy bar including sweet, satisfying, chocolaty, fruity, nutty, crunchy, fresh, grainy, natural, and woody. The testers used these adjectives to describe the overall experience of the energy bar: choco-rific, healthy, choco-nutty, bar-o-licious, and bitter.

CLIFF (Black Cherry and Almond) was the second choice with an approval score of 75.33%.  These are some of the adjectives used to describe the bar: crisp, buttery, cardboard, chewy, crunchy, apple, cinnamon, moist, nutty, sweet, nutty, spicy, vanilla, oat-tee, cotton candy, bleh, yuck, dirt.  Interestingly, two separate testers described the taste as “cardboard”.  The one word used to describe the overall experience includes: dependable, solid, fake, sweet, delicious, gingerbread, comforting, yum, imitation, and ugly.  

GORP (Peanut Butter and Raspberry) followed close behind for third place with an approval score of 72.91%. This bar scored highest in one of the five categories. Adjectives to describe the bar include: interesting, dry, fruity, nutty, earthy, satisfying, honey, musty, clean, cinnamon, and almond milk. One tester described it as “like peanut butter and jam on toast”.  The one word to describe the overall experience includes: happy, tasty, gratifying, hmmm, clean, boring, choking-hazard, perfect, and heavenly.

With an approval rating of 51.66% POWERBAR (Chocolate Carmel) came in dead last.  It scored lowest of all ten bars in four of the five categories. One tester described this bar as “an energy bar trying to be a chocolate bar” and then added “a bad chocolate bar”.  Other adjectives used include: candy bar, artificial, non-descript, bland, buttery, pleasing, mmm fudge, sweet, chocolaty, creamy.  Several testers compared it to a chocolate-bar and suggested it is too sweet.

Whats the most important aspect of an Energy Bar?

The tester were asked to identify the most important qualities of an Energy Bar from a list provided.  They were also given the opportunity to explain.  Here's the results.

What aspects of an Energy Bar are important from you?  You may circle more than one.

Protein: 9 responses
Fibre: 6 responses
Natural Food: 7 responses
Name Brand: 1 response
Size: 0 response
Calories: 4 responses
Cost: 6 responses
Locally Sourced: 3 responses
Other:  4 responses

If the testers chose other, they were asked to explain.  Here's a couple of their comments:

The energy has to be sustainable.  Many snack bars give only short periods of energy. A good Power Bar (my favourite) gives you a lot of energy for a good period of time. Taste does make a difference though even the unpalatable can be endured for a time if there is enough energy and no drop (i.e. cache). Energy bars go best with water.

Taste!  When I'm out there working hardI want to look forward to tasting something good.  I don't care if it's good for me (although I probably should). I have to like the taste a lot! It is also important that it does not melt; I can't wreck another race bag. 

If this energy bar were a pop song, what would it be called?

And finally,  if this Energy Bar was a pop song, what would it be called? Here's a sampling in no particular order.
Smooth Movement 
Just Eat It!
Bad To The Bran
Who Put The Hay Bail in my Mouth?
With or Without You, I'll Get By
How Sweet It Is
Quaker Love
My Teeth Are Screaming
She Ain't Pretty, She Just Looks That Way
I Want To Give You Cavities
Plastic Fantastic
Hit Me Baby One More Time
You Make Me Sick
Sweet Trouble; Just cuz ya taste good, doesn't mean ya is good!
Soggy Sad Sunday
Won't Waste My Time On You!
Gritty Love
It's Your Money I'm After Baby
You Make Me Feel Like a Natural Woman
Rockin' The Buds
Yummy, Yummy, Yummy, I've Got Love in My Tummy


This is not a scientific poll so it's difficult to determine hard and fast conclusions but it does seem that 2 out of three athletes prefer GORP Energy Bar over the others. What's exciting about the findings is GORP is a local bar, made in Niverville, Manitoba and they are the official Energy Bar of Ted's Run for Literacy.  If you haven't yet tried a GORP I encourage you to pick one up at all fine Running stores such as City Park Runners on Portage Avenue; you won't regret your choice.  Or, better yet, register for Ted's Run for Literacy and get a free GORP Energy Bar at kit pick-up.  

It's a good day to be alive.


Thursday, September 4, 2014

The People of Ted's Run for Literacy; Meet Roger Berrington

The People of Ted's Run for Literacy is a 'behind the scenes' look at the many individuals that make up Ted's Run for Literacy; from committee members, to runners, to volunteers, to sponsors.  Every week leading up to race day we will interview an individual whose contribution to TRL helps to define the heart and soul of this fine event. The People of TRL is the brainchild of our Social Media chair, Carly Walsh.

Relentlessly positive, Roger Berrington, Start2Finish coordinator and proud supporter of Ted's Run for Literacy.
If you get an email from Roger Berrington you’ll see over a dozen “proud affiliations” listed in his signature - places, clubs, and associations he’s been a part of - a testament to his dedication to helping others. One of those is Start2Finish’s Running & Reading Clubs. Roger was in key the brining this national program to Manitoba. You can read more about his experiences with the program below.  We are very happy to say TRL has a “proud affiliation” with Roger Berrington.

Ted’s Run for Literacy: How long have you been running, and how/why did you start?
Roger Berrington: Since I was a kid (quite a long time ago), I have seen the value in and enjoyed running - I was just never very good at it:) I had a grade 7 teacher who encouraged me by understanding what kind of a person I was and what might be a good distance for me to train for and compete at. In more recent years I have enjoyed running as a part of my overall fitness strategy and have enjoyed the challenge of competing in 10 km races and even a half marathon a number of years ago.

TRL: How did you get involved with Start2Finish, and what has been one of your favourite memories/moments?

RB: When I heard what my friend Silvia Ruegger was doing in downtown Toronto helping kids caught in poverty to improve their literacy and coaching them in running I immediately asked her how we might get a running and reading club started in Winnipeg. Being a life long Winnipegger I knew that we have far too many kids and their families caught up in the discouragement and difficult cycle of poverty. We started our first Winnipeg club in 2006 and then expanded over a few years to 3 northern communities and 3 Winnipeg schools. I have had many incredible moments as a S2F coach and school director over the years. Seeing kids discover the wonder of a story, learn a new word, achieve a running goal, earn a shiny medal at the 5 km run, get their very own pair of high end shoes or enjoy a Christmas gift bag full of toys and books all are powerful experiences and memories.

TRL: Post run beer, or burger? Create your own kind to match your running style, and give it a name.

RB: Interesting, probably neither. I mostly enjoy the feeling of actually just finishing a run and also enjoy the banter with my fellow runners about how we feel, what our time goals might be and when our next running challenge is scheduled.

TRL: Do you have a running mantra?

RB: I don’t think so, unless “just finish” is a mantra. I enjoy getting lost in a good playlist while running and I especially enjoy running in one of Winnipeg’s great city parks away from traffic.

TRL What does Ted's Run for Literacy mean to you?

RB: Ted’s Run for Literacy is a symbol to me of all the great people in our city who love helping others and who recognize those who have done great things before us - people like Ted Swain. I love the fact that we are honouring Ted’s legacy and helping many Winnipeg kids at the same time. And I love how well organized and attended it is.

It's a good day to be alive.

Monday, September 1, 2014

The People of Ted's Run for Literacy, Meet Lorraine Walton

The People of Ted's Run for Literacy is a 'behind the scenes' look at the many individuals that make up Ted's Run for Literacy; from committee members, to runners, to volunteers, to sponsors.  Every week leading up to race day we will interview an individual whose contribution to TRL helps to define the heart and soul of this fine event. The People of TRL is the brainchild of our Social Media chair, Carly Walsh.
Lorraine Walton, 2014 Boston Marathon, crossing the finish line.
Along with being one of the founding members of TRL, Lorraine Walton has been a great mentor and inspiration to many runners at the Grant Running Room. And, how cool is this photo of her crossing the finish line during the Boston Marathon 2014? Thank-you Lorraine for all you do!

Ted’s Run for Literacy - How long have you been running, and how did you start?
Lorraine Walton - In 1999 - I was the only one in our family who was not running. I was in a very stressful job at the time when my son, Michael, suggested I start walking. I did that and then added in a little hydrant to hydrant running. The following spring I registered for the Learn To Run clinic at the Pembina Running Room. I had found my passion and with that many new friends along the way. Together we experienced all of the clinics and goal races culminating in the Manitoba Marathon in 2002. Running has changed my life. Through the sport I have found a second career as manager of the Running Room on Grant. I am a blessed and happy woman. Everyday I find inspiration in the very positive people who I meet in the sport.

TRL - How did you know Ted, and what are some of your favourite memories of him?
LW - I met Ted Swain when I first started as manager at the store. At that time he had already been a longtime coach and mentor to many runners. At the time of his death, he was coaching a half marathon clinic.

I immediately saw how participants loved and respected this man. He submerged himself in everything he did and he did it well. We always knew when it was Ted's clinic night when the little skooter pulled up at the door and in walked this big guy in leathers.

TRL - Do you have any pre-race rituals?
LW - My pre-race rituals may seem boring and mundane to many but I don't dare change a thing. Clothes, shoes, fuel belt, bib, nutrition are all lined up neatly beside my bed. I always get up at least two hours before race time in order to eat my bagel with peanut butter and banana and then use the bathroom at least eighteen times. I am a nervous racer but usually get that under control once the show begins.

TRL - What's your best advice for new runners?
LW - When I am talking to new runners I often tell them about my dear Aunt Hortense, who runs 20 miles per week at 90 years. I totally want to be her. If you are in for the rest of your life then treat your body well. Take rest days, eat well, laugh a lot, and run.

TRL - What does Ted's Run for Literacy mean to you?
LW - It is so fitting that the Ted Swain event is for literacy. As he was a long time educator, we know that he would be proud and honoured to have such a legacy. I was so pleased to work with Joan Swain in the early stages of this project. She wanted to create something lasting in his name and it happened. The TRL committee is a wonderful cross section of the best of humanity. Please join me in supporting Ted's Run For Literacy.

It's a good day to be alive.

Friday, August 22, 2014

Safety Tips for Women Runners; A Guest Blog by Cynthia Menzies

Cynthia Menzies; strong, focussed, brave.


Running during the summer months often means warmer weather, more daylight and more people out and about along your running route.  Running in the summer can create the feeling of safety especially if we run when it is light out. We feel invincible and take risks like: running alone, running with earphones, running without iPhones, and running on secluded trails. We often fool ourselves into taking fewer precautions because we are already ‘on the move’ and as a result we feel invincible. We might ask “what are the chances of an assailant going after a runner, anyway”?

I can write from personal experience that the chances are very good. Last month, after an attempted sexual assault while running on a very public trail in south St. Vital, I realized that I am not invincible. I also realized that as a woman I am even more at risk.

Morning Rain

It was a Sunday morning when I decided to finally head out for a run. I had postponed my start time because it was raining lightly. As I started out on my regular run route I determined that the light rain had a bit of a chill to it. As a result, I turned back and headed home for arm warmers. Finally on my way, I noticed that the public path was a little quieter than usual. There were not as many dog walkers, runners or cyclists. As a result I felt like I had a good feel for the environment around me. I rarely run distracted with the exception of my thoughts that often bounce about in my head stimulating new ideas. Admittedly, I am a day dreamer and now realize this can put me at risk.


It was so unexpected and quick when the attempted assault happened. As I continued down the trail I noticed a man walking toward me. The man seemed to be hesitating and his gait was irregular. My inner radar was set off and inside my head I heard, “Be careful Cindy”. I debated how I was going to pass the man on the trail or even if I should.  I decided I would pass him.  I was a few running strides in front of him when he dropped his pants and exposed himself to me. I stopped running.

Not Cool

The first words that came out of my mouth were “not cool, I am calling the police”. Calling the police? I did not carry my iPhone on my run. How was I going to do this? I started to run toward a house nearby. As I did this the assailant started toward me. I rang the doorbell and no one came to the door. The assailant continued to approach me and I realized my strength would be found in my voice using simple commands. I told the assailant to “back off”. I said these two words three times. Each time my voice getting louder and stronger. On the third time, the assailant stopped coming toward me and started running away. I was lucky.

The Bigger Picture

What does this experience have to do with running? I want to share that assailants are not waiting for the night time to strike. They will surprise you in the early hours of the morning, during a midday trail run or abduct you from the streets of your own neighbourhood. Sound scary? It is. My assailant lived in my neighbourhood and was a high risk predator with a track record of sexually assaulting women. He was also living with a mental health condition and I hope to touch more on the complexity of this topic in the next issue.

Be Safe

I really want you to be safe. Below are some of the best tried and true safety tips from police officers, EMT’s and other safety experts taken from an online website called ACTIVE.

1) Do Not Run Alone
I know, it's so simple, but it works. Two people are harder to control than one, so attackers are less likely to strike and if they do, you've just doubled your chance of survival. If you don't have someone to run with, get a dog. Or borrow a dog.

2) Do Not Run With Earphones
Again, this isn't rocket science. When you have loud music blaring in your ears, you can't hear a potential attacker come up behind you and it also slows your reaction time.

3) Alter Your Route
When we run the same route, or the same two routes, day after day, it not only makes us easy targets for stalkers, we also have a tendency to zone out.

4) Run Against Traffic
It makes it harder for someone to abduct you in a vehicle if you see them coming, literally a mile away.  This also helps prevent traffic related accidents, especially if you like to run in the early morning or at dusk.

5) S-I-N-G
Anyone who saw the charming Sandra Bullock movie, "Miss Congeniality," will remember her demonstration of self-defense at the beauty pageant talent show. "Remember to sing," is her line and it stands for four vulnerable parts of a person: solar plexis, instep, nose, groin. 

If you are attacked from behind, self-defense experts tell you to elbow your attacker in the stomach, stomp on their instep, turn and shove the heel of your hand up their nose, then knee their groin. This often sounds easier than it is, so try to take a self-defense class about every five years to keep the concepts fresh and your reaction time quick (Hargrave, 2014).


I often wonder what would have happened if I ran at my scheduled time or if I hadn’t turned back to get my arm warmers. Would I have crossed paths with the assailant?
In the end I was lucky. I also helped to identify an assailant who was wanted for similar attacks on women. The police surrounded the area moments after the attempted assault occurred and it was not long before the assailant was arrested. I decided to give a statement on camera after recognizing that other victims would not come forward.


It hasn’t been easy. I have internalized a lot of the stress and trauma on a cellular level. I have been assaulted before and was unprepared at how the recent attempted assault would bring the trauma of my childhood to the surface. It was a double whammy to process. It is difficult to measure the impact of any attack and the best thing to do at the end of the day is be better prepared, talk about what happened and allow others to help you with recovery. I carry my iPhone now and wear an alarm that Victim Services provided me.

I also forgive my perpetrator.

Cynthia Menzies

Thursday, August 21, 2014

The People of Ted's Run for Literacy, Meet Aldo Furlan

Aldo Furlan, Ted's Run for Literacy Board Member (Course Chair, Volunteer Chair, Site Chair)
The People of Ted's Run for Literacy is a 'behind the scenes' look at the many individuals that make up Ted's Run for Literacy; from committee members, to runners, to volunteers, to sponsors.  Every week leading up to race day we will interview an individual whose contribution to TRL helps to define the heart and soul of this fine event. The People of TRL is the brainchild of our Social Media chair, Carly Walsh.

Aldo Furlan’s dedication to Ted’s Run for Literacy and Start2Finish is matched only by his iPod’s playlist (see how he groans below when we ask him to pick ONLY five songs) . The TRL Board is very lucky to have Aldo as a volunteer coordinator, course coordinator, and site coordinator, but also as one of the run’s greatest promoters.

Ted’s Run for Literacy - How long have you been running, and why did you start?
Adlo Furlan - I originally started my interest in running when I was 12 (1976...yikes!). I ran a fun run at school and finished 11th out of 85 so that I guess is where the "spark" began. I ran all through Jr/Sr high school and recreationally in university. I never even dreamed of running for a club at that time as I never thought I was "good enough." I started doing longer runs in the late 1980s and I never really stopped.

TRL - You've been asking by a running gel company to develop a new flavour. What is it?
AF - A favourite flavour for a gel? Maple the wings I had in St. Adolphe once..mmmm

TRL - If you only had room for five songs on your running playlist what would they be?

AF - Playlist...tough one....
“Frankenstien” by the Edgar Winter Group
“If I Should Fall From Grace with God” by the Pogues(or any other song)
“You Wreck Me” by Tom Petty(or any other song)
“The Pretender” by Foo Fighters(or any other song)
“Edicott” by Kid Creole and the Coconuts
That was a tough one. I could have put sooo much more.

TRl - Do you have a moment or an experience that stands out for you during your work with Strart2Finish?
AF - A moment that stands out for me working for Start2Finish was when one of the kids at my school mentioned that he ran all through recess to "get ready" for Running and Reading club after school. He was so dedicated to running that he wanted to put extra time to be sure he was ready for the run at the end of the year. ( He's a great kid by the way, well liked by everyone).

TRL - What does Ted's Run for Literacy mean to you?
AF - Ted's Run for Literacy means to's a really personal thing for me as I see the result of its efforts first hand. When the kids in my school, some who I have taught years before, put on their brand new shoes we provide to them through Start2Finish, it's a pretty cool thing to see. I also see it when those same kids sit down to read with me in the gym during Run and Read Club. I sum it up when I describe the race to people and tell them what it's all about. "It's a race that supports Running and Reading programs across Canada, three in Manitoba, two in Winnipeg one of which is at my school". This statement helps to engage people and draw more interest and support.

It's a good day to be alive.