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Brainsport Times Apr. 6, 2016
Technology, technology, technology — what do runners need to know? How can it best serve them? Tonight, physiotherapist, Brad Spokes will be speaking at the store as part of the Brainsport Running Academy's Speaker Series. The topic — yes — technology!
We're also inviting Run Club folks to stay after this evening's run to listen to Brad's talk. We hope to see you all there!
In this week's Q&A we're going to get a preview of what Brad will be addressing this evening.
Q&A with Brad Spokes
Tara: Throughout your career, how have you seen technology change the sport?
Brad: Back in the early 90’s from a technology standpoint most runners simply ran with the wrist watch. Time was the only measure. As the mid 90’s arrived the heart rate monitor (HRM) was starting to be used by some elite level runners and triathletes and the rush was on to understand the data and how we can utilize to better training programs. Now we have HRMs, GPS watches and running power meters. We have come full circle from virtually no data to now overloaded with the amount of information we can analyze from a run. From average HR to contact time to watts to vertical displacement. The everyday runner can now analyze workouts and make more educated decision regarding how their training is progressing, what changes they can make in their training plan, whether certain biomechanics changes are resulting in positive adaptation, or evaluate their own recovery.
Tara: Why is it important runners have a thorough understanding of the technology they currently use, and of what's available?
Brad: Most simply put technology is there to objectively help you answer the question: Am I improving? Almost every runner nowadays has a GPS watch strapped to their wrist and a HRM to boot. Data collection is one piece of the performance puzzle but understanding what the data is telling you is another. Understanding what data is the missing link for a lot of runners out there today. Most can tell you I held X:XX/km today or avg XXX bpm HR, but can’t tell if you that is good bad or otherwise, or if they accomplished their training goal for that workout. When you understand the data the technology is providing, it adds objectivity and purpose to each and every one of your runs and allows you to answer the question with I am getting better.
Tara: Are there any myths you would like to bust about any running technology?
Brad: Technology isn’t the end all be all of performance either. We can dive too far down the rabbit hole of technology and over thinking things. In this technological age, many runners have lost the intuitive feel for running. Simply is this too hard, too easy or just right? Data is one piece, but it can’t tell you how you feel. Technology is best when it's married close with RPE (Rate of Percieved Exertion). How does 5:00/km feel today as compared with last week? Last month? Last year? Can you hold that pace for 20’, 1 hour, 3 hours? Athletes can become slaves to the technology and shut off the most powerful technology your brain.
Tara: What most excites you about the future of technology in the sport?
Brad: The running power meter is the most exciting. I believe it has the chance to revolutionize running as it did it to cycling. We are still in the learning phase of understanding what all the data means, but early results show how we can make biomechanical changes to our stride and reduce our workloads at given speeds. It will be very interesting to see over the next year how we can implement its use into functional training programs.
Tara: Who should come out to tonight's talk?
Brad: If you own a GPS watch, or HRM, or you're simply interested in how you can integrate data into your running, then I think you will take something positive away from this talk that will help improve your running performance.
UPCOMING EVENTS
Meewasin River Clean-Up
It's time to give the Meewasin Trail, and area, a nice spring clean up! You can help by coming out on Thursday, April 14. All you need is a pair of work gloves (garbage bags will be provide) and the willingness to help. Everyone will meet at Brainsport at 6 p.m. and walk down to the river together.
Run Club and Brainsport Running Academy Appreciation Night
Some great deals and tasty refreshments will be had at Brainsport on April 15 ( 6 p.m. to 9 p.m.). If you have any items on your wish list, this is your time to go for it. It will also be a perfect time to stock up for the Saskatchewan Marathon, or any other races, or training you may have upcoming. If you're reading this — you're invited!
Make It Happen - Triathlon
Here's your chance to give the triathlon a go — no timing involved — just fun!
Distances for women-only heats are: Swim 200 metres, Bike 6K, Run 2K. Distances for co-ed heats are: Swim 500 metres, Bike 12K, Run 4K. Race day is May 15. For more information visit http://www.triformarlene.com.
NB Run Crew — New Balance running group
NB Run Crew meets every Thursday at 7 p.m. at New Balance Saskatoon. Always free and open to all levels. The group runs every week from April 14 to June 9. This group is led by the girls of Black Dove Healthy Eats(Saija Shearer & Madison Heise) and will finish at the 5K event at the Mogathon on June 12! For more information check out NB's Facebook page.
19th Annual Zoo Run
Sunday, April 24 is the 19th Annual Zoo Run. Saskatoon's most unique running course featuring a 5K fun run or 2.5K walk through the winding roads and trails of the Saskatoon Forestry Farm Park and Zoo. The event is a fundraiser for the Saskatoon Zoo Society to support their environmental education programs. Participants receive a souvenir T-shirt (they are tech shirts this year), post run cinnamon buns and refreshments, a chance at some cool draw prizes, and admission to the zoo for the day. Entry forms are available at Brainsport. You can enter on-line or drop your completed entry form at Brainsport. Early registration deadline is April 15. For more information or online registration visit http://saskatoonzoosociety.ca/event/zoorun/ or call Greg Fenty at 306-975-3042.
Brainsport is introducing a fun new event for you this spring! Come join us for a beautiful run along the shore of Lake Diefenbacker on May 14. Take part in either the 5K or 10K fun run and enjoy refreshments and entertainment afterward. For more details go to: http://www.brainsport.ca/events.
Club NB — New Balance walking group
Club NB is the New Balance Saskatoon walking group where you can enjoy a social walk at a light intensity. The group meets at the New Balance store on Broadway every Wednesday at 11 a.m. from April 13 to June 8. Club NB is suitable for all activity levels.
This group is led by NB Ambassador Carol Keesey and will finish at the 5K event at the Mogathon on June 12! Check out NB's Facebook page for more details.
Transition is also hosting a Triathlon Clinic focused on run form, recovery techniques, core, and equipment ("The Nice to Have vs. Need to Have"). The clinic will take place this Saturday March 19 from 9:30 a.m. to 12 p.m at Lakewood Park/Indoor. Click here to register online.
38th Saskatchewan Marathon
As you set your training goals for spring, don't forget to register by April 30 2016 for best prices! Don't worry you can always switch your race if you exceed or fall short of your training goals!
The 2016 Saskatchewan Marathon taking place May 29 2016 features 5K, GoodLife Fitness 10K, Half-Marathon and Marathon event distances along a scenic course highlighting the world-renowned Meewasin Valley through the city of Saskatoon. Easily deemed one of the most scenic running events in Canada, the Saskatchewan Marathon is also a qualifier for the Boston Marathon.
Register today at http://saskmarathon.ca/races/.
Eston River Trek
The 14th annual Eston River Trek will be held on Saturday, May 14. This event has plenty of distance options including a 5K, 10K, half-marathon, full marathon and a 40 mile trek (walking challenge). For more information visit http://www.eston.ca/rivertrek.
YIN/Restorative Yoga Workshop
Join BreatheMoveBe for a 2 hour workshop on Wednesday, June 1 from 6:15 p.m. - 8:15 p.m. at the Brainsport Community Room.
A yoga class that is specifically restorative in design uses props to support the body to encourage relaxation as well as enabling the student to receive the benefit of poses without engaging the muscles, the props do the work, we receive the benefit. $35 registration fee. Space is limited. Register today by contacting Leanne atThis email address is being protected from spambots. You need JavaScript enabled to view it. or text - 306-251-2964.
Yoga For Runners Spring Tune Up
This class is now full, but there are possible drop-in options. Text the number below.
Come out for some runner specific yoga. Yoga is a great compliment to running and can help
keep you running injury free! Starting Wednesday, April 6 to May 25. From 7:30 p.m. to 8:45 p.m. at the Brainsport Community Room.Space is limited and fills up fast. To register contact Leanne via email atThis email address is being protected from spambots. You need JavaScript enabled to view it. or text - 306-251-2964.
Weekly Triathlon Training for Women
Just Tri-it Saskatoon has classes starting on March 20. Gain confidence and experience to complete your first super sprint triathlon. Program’s focus is on a fun, friendly, and safe atmosphere. Women only. March 20 – May 15. Swim is Sunday mornings - Bike is Monday evenings - Run and Information session is Thursday evenings. Limited spots so register soon! For more information or to register visit: www.justtri-it.com.
Rock Your Run Contest
To celebrate the 25th Anniversary of the Brainsport Running Club we are excited to announce the Rock Your Run contest. Brooks shoes is sending one lucky run club member to run the Las Vegas Marathon this fall.
There are several ways to enter: 1) Every time you lead a group at Run Club you get an entry. 2) All new Run Club members will get an entry. 3) Everyone who comes out to our July 13 anniversary Run Club gets and entry. In order to win you must be present for the draw on July 13. The prize is a trip for two to Las Vegas. Air, hotel and race entry included. Hope to see you at Run Club!
Saskatoon Police Service Half Marathon
The 2016 Saskatoon Police Service Half Marathon will be held on May 1 at 8 a.m at police headquarters. For more information and to register go to: https://saskatoonpoliceservicefoundation.org/events/2016-half-marathon/.
PRODUCT OF THE WEEK
Garmin Forerunner 25
Garmin has kicked it up a notch with its new entry-level spots watch — the Forerunner 25. In addition to doing its job as a GPS watch (tracking distance, pace) and monitoring heart rate, it also has a host of activity tracking features including; steps taken, alerts when its time to move again, and an automatic sleep tracker. The Forerunner 25 also provides smart notifications for incoming calls, texts and calendar event. This only lists some of the perks of this sleek new watch — it's worth checking out!
Thanks for reading the Times this week . . .gotta run . . . Tara
We're also inviting Run Club folks to stay after this evening's run to listen to Brad's talk. We hope to see you all there!
In this week's Q&A we're going to get a preview of what Brad will be addressing this evening.
Q&A with Brad Spokes
Tara: Throughout your career, how have you seen technology change the sport?
Brad: Back in the early 90’s from a technology standpoint most runners simply ran with the wrist watch. Time was the only measure. As the mid 90’s arrived the heart rate monitor (HRM) was starting to be used by some elite level runners and triathletes and the rush was on to understand the data and how we can utilize to better training programs. Now we have HRMs, GPS watches and running power meters. We have come full circle from virtually no data to now overloaded with the amount of information we can analyze from a run. From average HR to contact time to watts to vertical displacement. The everyday runner can now analyze workouts and make more educated decision regarding how their training is progressing, what changes they can make in their training plan, whether certain biomechanics changes are resulting in positive adaptation, or evaluate their own recovery.
Tara: Why is it important runners have a thorough understanding of the technology they currently use, and of what's available?
Brad: Most simply put technology is there to objectively help you answer the question: Am I improving? Almost every runner nowadays has a GPS watch strapped to their wrist and a HRM to boot. Data collection is one piece of the performance puzzle but understanding what the data is telling you is another. Understanding what data is the missing link for a lot of runners out there today. Most can tell you I held X:XX/km today or avg XXX bpm HR, but can’t tell if you that is good bad or otherwise, or if they accomplished their training goal for that workout. When you understand the data the technology is providing, it adds objectivity and purpose to each and every one of your runs and allows you to answer the question with I am getting better.
Tara: Are there any myths you would like to bust about any running technology?
Brad: Technology isn’t the end all be all of performance either. We can dive too far down the rabbit hole of technology and over thinking things. In this technological age, many runners have lost the intuitive feel for running. Simply is this too hard, too easy or just right? Data is one piece, but it can’t tell you how you feel. Technology is best when it's married close with RPE (Rate of Percieved Exertion). How does 5:00/km feel today as compared with last week? Last month? Last year? Can you hold that pace for 20’, 1 hour, 3 hours? Athletes can become slaves to the technology and shut off the most powerful technology your brain.
Tara: What most excites you about the future of technology in the sport?
Brad: The running power meter is the most exciting. I believe it has the chance to revolutionize running as it did it to cycling. We are still in the learning phase of understanding what all the data means, but early results show how we can make biomechanical changes to our stride and reduce our workloads at given speeds. It will be very interesting to see over the next year how we can implement its use into functional training programs.
Tara: Who should come out to tonight's talk?
Brad: If you own a GPS watch, or HRM, or you're simply interested in how you can integrate data into your running, then I think you will take something positive away from this talk that will help improve your running performance.
UPCOMING EVENTS
Meewasin River Clean-Up
It's time to give the Meewasin Trail, and area, a nice spring clean up! You can help by coming out on Thursday, April 14. All you need is a pair of work gloves (garbage bags will be provide) and the willingness to help. Everyone will meet at Brainsport at 6 p.m. and walk down to the river together.
Run Club and Brainsport Running Academy Appreciation Night
Some great deals and tasty refreshments will be had at Brainsport on April 15 ( 6 p.m. to 9 p.m.). If you have any items on your wish list, this is your time to go for it. It will also be a perfect time to stock up for the Saskatchewan Marathon, or any other races, or training you may have upcoming. If you're reading this — you're invited!
Make It Happen - Triathlon
Here's your chance to give the triathlon a go — no timing involved — just fun!
Distances for women-only heats are: Swim 200 metres, Bike 6K, Run 2K. Distances for co-ed heats are: Swim 500 metres, Bike 12K, Run 4K. Race day is May 15. For more information visit http://www.triformarlene.com.
NB Run Crew — New Balance running group
NB Run Crew meets every Thursday at 7 p.m. at New Balance Saskatoon. Always free and open to all levels. The group runs every week from April 14 to June 9. This group is led by the girls of Black Dove Healthy Eats(Saija Shearer & Madison Heise) and will finish at the 5K event at the Mogathon on June 12! For more information check out NB's Facebook page.
19th Annual Zoo Run
Sunday, April 24 is the 19th Annual Zoo Run. Saskatoon's most unique running course featuring a 5K fun run or 2.5K walk through the winding roads and trails of the Saskatoon Forestry Farm Park and Zoo. The event is a fundraiser for the Saskatoon Zoo Society to support their environmental education programs. Participants receive a souvenir T-shirt (they are tech shirts this year), post run cinnamon buns and refreshments, a chance at some cool draw prizes, and admission to the zoo for the day. Entry forms are available at Brainsport. You can enter on-line or drop your completed entry form at Brainsport. Early registration deadline is April 15. For more information or online registration visit http://saskatoonzoosociety.ca/event/zoorun/ or call Greg Fenty at 306-975-3042.
Brainsport Spring Run Off in Elbow
Brainsport is introducing a fun new event for you this spring! Come join us for a beautiful run along the shore of Lake Diefenbacker on May 14. Take part in either the 5K or 10K fun run and enjoy refreshments and entertainment afterward. For more details go to: http://www.brainsport.ca/events.
Club NB — New Balance walking group
Club NB is the New Balance Saskatoon walking group where you can enjoy a social walk at a light intensity. The group meets at the New Balance store on Broadway every Wednesday at 11 a.m. from April 13 to June 8. Club NB is suitable for all activity levels.
This group is led by NB Ambassador Carol Keesey and will finish at the 5K event at the Mogathon on June 12! Check out NB's Facebook page for more details.
Triathlon Training Program & Tri Equipment Clinic
Registration for Transition Sport and Fitness' Spring Triathlon Program is now open. The program runs April 5 until June 11. In addition to three coached swim, bike, run, or brick practices a week, they'll be information about what to bring to a triathlon, mental skills for triathlon, and we'll end the spring program in June with a beginner-friendly triathlon and a post-race bbq/potluck to celebrate. Visit: www.transitionsportandfitness.cafor details. Click here to register online.
Registration for Transition Sport and Fitness' Spring Triathlon Program is now open. The program runs April 5 until June 11. In addition to three coached swim, bike, run, or brick practices a week, they'll be information about what to bring to a triathlon, mental skills for triathlon, and we'll end the spring program in June with a beginner-friendly triathlon and a post-race bbq/potluck to celebrate. Visit: www.transitionsportandfitness.cafor details. Click here to register online.
Transition is also hosting a Triathlon Clinic focused on run form, recovery techniques, core, and equipment ("The Nice to Have vs. Need to Have"). The clinic will take place this Saturday March 19 from 9:30 a.m. to 12 p.m at Lakewood Park/Indoor. Click here to register online.
As you set your training goals for spring, don't forget to register by April 30 2016 for best prices! Don't worry you can always switch your race if you exceed or fall short of your training goals!
The 2016 Saskatchewan Marathon taking place May 29 2016 features 5K, GoodLife Fitness 10K, Half-Marathon and Marathon event distances along a scenic course highlighting the world-renowned Meewasin Valley through the city of Saskatoon. Easily deemed one of the most scenic running events in Canada, the Saskatchewan Marathon is also a qualifier for the Boston Marathon.
Register today at http://saskmarathon.ca/races/.
Eston River Trek
The 14th annual Eston River Trek will be held on Saturday, May 14. This event has plenty of distance options including a 5K, 10K, half-marathon, full marathon and a 40 mile trek (walking challenge). For more information visit http://www.eston.ca/rivertrek.
YIN/Restorative Yoga Workshop
Join BreatheMoveBe for a 2 hour workshop on Wednesday, June 1 from 6:15 p.m. - 8:15 p.m. at the Brainsport Community Room.
A yoga class that is specifically restorative in design uses props to support the body to encourage relaxation as well as enabling the student to receive the benefit of poses without engaging the muscles, the props do the work, we receive the benefit. $35 registration fee. Space is limited. Register today by contacting Leanne at
Yoga For Runners Spring Tune Up
This class is now full, but there are possible drop-in options. Text the number below.
Come out for some runner specific yoga. Yoga is a great compliment to running and can help
keep you running injury free! Starting Wednesday, April 6 to May 25. From 7:30 p.m. to 8:45 p.m. at the Brainsport Community Room.Space is limited and fills up fast. To register contact Leanne via email at
Weekly Triathlon Training for Women
Just Tri-it Saskatoon has classes starting on March 20. Gain confidence and experience to complete your first super sprint triathlon. Program’s focus is on a fun, friendly, and safe atmosphere. Women only. March 20 – May 15. Swim is Sunday mornings - Bike is Monday evenings - Run and Information session is Thursday evenings. Limited spots so register soon! For more information or to register visit: www.justtri-it.com.
Rock Your Run Contest
To celebrate the 25th Anniversary of the Brainsport Running Club we are excited to announce the Rock Your Run contest. Brooks shoes is sending one lucky run club member to run the Las Vegas Marathon this fall.
There are several ways to enter: 1) Every time you lead a group at Run Club you get an entry. 2) All new Run Club members will get an entry. 3) Everyone who comes out to our July 13 anniversary Run Club gets and entry. In order to win you must be present for the draw on July 13. The prize is a trip for two to Las Vegas. Air, hotel and race entry included. Hope to see you at Run Club!
Saskatoon Police Service Half Marathon
The 2016 Saskatoon Police Service Half Marathon will be held on May 1 at 8 a.m at police headquarters. For more information and to register go to: https://saskatoonpoliceservicefoundation.org/events/2016-half-marathon/.
PRODUCT OF THE WEEK
Garmin Forerunner 25
Garmin has kicked it up a notch with its new entry-level spots watch — the Forerunner 25. In addition to doing its job as a GPS watch (tracking distance, pace) and monitoring heart rate, it also has a host of activity tracking features including; steps taken, alerts when its time to move again, and an automatic sleep tracker. The Forerunner 25 also provides smart notifications for incoming calls, texts and calendar event. This only lists some of the perks of this sleek new watch — it's worth checking out!
Thanks for reading the Times this week . . .gotta run . . . Tara
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