There was a 100 metre swim for children under the age of 12, which was won by Neal Younggregoris and Erin Kendall, a 400 metre swim, which was won by 10-year-old Spencer Allen, and a one-mile swim circling an island in Lake Nepahwin, which was won by local triathlete Buddy Green.

The two-mile swim, which would have seen participants circling the island twice, was cancelled for safety reasons because of cold water conditions.

Green, who has been participating in the swim for seven years, finished the one-mile event several minutes before his closest competitor crossed the finish line.

All Results Here

Picture Left to Right: Asian Community medal presenter of the womens 100m Dash(name unknown) Silver Medalist Celine Loyer , Gold Natalia Issajenko (Toronto), Bronze Shennae Steele(Brampton Ontario)

START TIME FOR RIDE IS 6:00 PM (Course Map Here)

On July 30th, Kershaw will be hosting a personal fundraising lunch at the Idylwylde Golf Club between 12:00-1:00pm. Guests will be treated to a rare, behind-the-scenes look into the life of a World Cup skier, where Kershaw will discuss his rise to the top of the world cross-country ski ranks, and his expectations for the 2010 Olympic Winter Games.

Tickets for this event are $50.00. Details Here

Part 1 - Getting Started
Congratulations. You’ve finally made the decision. No more sitting on the couch. No more “maybe tomorrow “. The stars have finally aligned, you want to run and the time is now. So what’s the next step? How do you go from a sofa pro to the gazelle you just observed loping effortlessly down the street? Through the next 6 weeks I’m going to provide a little guidance to those interested in taking up the sport of running. I won’t attempt to cover everything. There are countless books available that go into as much detail as you could ever require. I’ll offer the Coles Notes version with a bit of my own insight. This week I’ll get you started.
There is an easy quick program. Grab those trusty well worn sneakers that have faithfully served in lawn care duty for years, put on some sweats, get out the door and run. Unfortunately the result of the easy quick style often sees a hasty retreat to the relative safety of your chair in front of the tube reliving the nightmare of breathlessness, blisters and overall bad experience. There must be a better way.

Getting Started – a better way
The hardest steps are the first ones. They can be unnerving especially for the majority of us who are well beyond our younger days and maybe haven’t exercised in years. Don’t fret. You can get off to a good start by following a few pointers.
• If you truly have not done anything strenuous in years your first priority should be to evaluate your present physical fitness level. Get a medical check-up. Share your goals with the doctor who can then assess your plan and determine if there would be any health issues. Don’t worry. You probably needed a physical anyway.
• Ensure you have the time to run. Check out your schedule and block out the space you will need for your new program. Be realistic. Work, family and other events will vie for the same space. You must keep it all in balance if you want to be successful in your new endeavour.
• Go to a running store with knowledgeable personnel and purchase some running shoes. Ensure the staff are able to assist you in determining your unique requirements. They should do an analysis on your gait plus inquire about walking/running history etc. and then make an educated choice on the type of shoe that meets your requirements. Shoes are a runner’s most important accessory but while you are in the store take a look at the technical clothing. Once you exercise in breathable wick away fabrics cotton will be history. Besides those shoes you will need some socks, tops, shorts, cap, sunblock etc. for the summer. You need a whole lot more layers for our northern winters but that’s a few months away and by then you will be much more aware of what is required and when. Once you are attired properly you can commence your first steps.
• Always take time before the workout to warm up properly before you begin to run. A brisk 5-10 minute walk will get the blood flowing through all body parts and help prevent injuries. Muscles hate to perform their full function when they are cold. Once warmed up you’re on your way.
• Take it easy. Start with a short run with longer walk intervals (e.g. 1 minute run 2 minute walk). The running time will depend on your fitness level but start out easy and walk when you feel tired. Plan to exercise for about 30 minutes. That includes the warm-up and you should also add a 5 minute cool-down brisk walk. As your fitness level improves the running interval will become longer as well as the session. After a few weeks you will probably be able to run continuously for 20 minutes or more. Be careful on your new road. Enthusiasm and overzealous increase in distance or speed can lead to injury or burnout. The general rule for distance increase is about 10% per week. In the early stages this doesn’t seem like much at all but be conservative and you will stay healthy and continue to increase your fitness level.
• Always stretch after your workout. The muscles are fully warm at this point. Don’t force the stretch and no bouncing. Steady resistance held for about 20-45 seconds works well. For starters do the quads, calf, hamstrings, buttocks and hip flexors.
• Be consistent. Plan on getting out a minimum of 3 days per week. As your fitness level increases you could add a 4th run. Just remember stress is great but rest is required for your muscles to repair and become stronger so don’t overdo it.
• Run intelligently. Back off at the first sign of injury. Ease back into your program when your body has recovered.

After a few weeks of running you’ll notice a positive difference. Your fitness and stamina levels will have improved noticeably. Your form will have also changed for the better. Plus you’ll be ready to take on a 5k event if you so desire and complete it with confidence.

Next week: Part 2 – Running Safely
See you on the roads