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2009 news:


AGM Update

Dec 28

Thanks to the Kal Rats and Vernon Pacers for hosting this year's banquet and AGM on November 17th. Both the meeting and banquet were well attended.

The 2009 Runner of the Year awards went to Rory Switzer and Sherry Maligaspe. The nominees were Linda Conrad, Mel Doherty, Joanne Montgomery, Cindy Rhodes and Ian Robertson. The Heinrich Spiller Award of Courage was awarded to Astrid Varga.

There was only one Legs of Steel winner this year, that award being for any runner who completes all twelve road series races, and all six cross country races. Surprise, surprise the lone recipient was Melvin Doherty. Iron Legs awards, for completing all of the road series races, went to Linda Conrad, Mel, Darin Johaneson, and Kenny Simms. Cross country Iron Legs awards went Robin Cardew, Mel, Shirley Gray, Stan Gray, Dirk Handke, and Wendy Schroeder.

The two vacant IRA executive positions have been filled. Thanks to Linda Proce (treasurer) and Kim Young (secretary) for volunteering to take on those roles. Thanks also to Kathy Wilson, who has agreed to look after ordering and organizing the year end awards. The remaining 2010 executive remains the same.

Some of the race dates have changed from their 2009 scheduling. The Oliver Wine Capital of Canada 10K will be one week later (April 11th) as April 4th is Easter Sunday. The Blossom 10 Miler will be May 16th, so as not to conflict with the Vancouver Sun Run, which will be held on May 9th, for 2010 only.The Grizzly 12K has been moved to June 27 for 2010 only. The Summerland XC (October 3rd) has switched dates with Campbell Mountain (October 24th) The 2010 IRA schedule, along with some of the other Interior races, looks like this.

The Summerland Centennial Half has been renamed the Willis Greenaway Half. The race fee will be increased by $5, from $25 to $30, and all of that increase will be donated to the Alzheimer Society. There was no representative, at the meeting, for the Coalmont to Princeton 18K, and for now that race has been dropped from the schedule.

In total, for the 2009 twelve road race series, there were 1859 race entries with 1108 individuals participating. In 2008 with thirteen races there were 1963 race entries and 1100 individuals took part.

Road Series Attendance

Cross Country Attendance

Timex will again be providing ten draw prize watches for each of the three Timex series races, as well as two dozen draw prize watches for the banquet. New Balance will be providing one pair of shoes for each of the road races, along with eLoad and eMend sports drink during and after the races. The Starting Block will again be sponsoring the Cross Country Series, and providing a pair of draw prize shoes for each of those races.

There will be a standardized race entry form for all of the road races. Entry fees will continue to be at the discretion of the clubs hosting the event. On-line sign up will be promoted to allow importing of entrant data into the race program to cut down on the need for manual entry.

Day of race insurance remains at $3. Race participants should be aware of the benefits provided by a BC Athletic membership, as opposed to the race day only coverage provided with day of race insurance. BCA membership insurance ($36.75 for the adult recreation runner category) covers liability and accident insurance for training as well as any BCA sanctioned race. A BCA member is also eligible for assistance with travel fees (including BC Ferries) when attendingchampionship races.

The first race in the 2010 road series, the Starting Block 10K goes February 7th in Lavington, east of Vernon.


Trestle Run cancelled

Nov 17

The November 22nd, Penticton to Trout Creek Trestle Run has been cancelled.

Interior Running Association AGM And Banquet

The IRA banquet will be Saturday, November 14th at the Elk’s Hall in Vernon, 3103 30th Street. Tickets will be $25 per person. The doors and no-host bar will open at 5:30, with a buffet dinner at 6:00 pm. Awards presentation and dancing to follow. The AGM will be held upstairs starting at noon.

Tickets can be purchased by sending a cheque, payable to the Kal RATS, to IRA Banquet Tickets, c/o Kim Young, 11704 Primrose Drive, Coldstream, B.C. V1B2E9.

Tickets are also available at The Starting Block in Vernon.

Scroll down for XC series scoring and updated Kal Park links, including pictures.


The Starting Block 2009 Cross Country Series Final Results

Nov 3

2009 Final Six Race XC Scoring Men

2009 Final Six Race XC Scoring Women


Kal Park 9.5K Cross Country Results

Nov 1

Full Results

Women Only Results

Thanks Dirk for the race report and pictures


AGM Location, Post Banquet Trail Run

Oct 31

The Interior Running Association's annual general meeting will be upstairs at the Elks Hall, starting at noon on November 14th.

The Vernon running clubs would like banquet attendees to know, “There will be a post-banquet trail run on Sunday November 15 at 8:00 AM. Come on a 1.5-2 hour scenic tour of Kalamalka Park, runners of all abilities welcome. Meet at top of Cunliffe Road (at Palfrey Drive) in Coldstream.” Map

A reminder that tomorrow's Kal Park XC starts at 10 AM standard time!


The Starting Block Cross Country Series Five Race Scoring

Oct 26

Please check your scoring. Corrections have been made to the M55-59. and M60-64 for the Reino and Campbell.

Five Race XC Scoring Women

Five Race XC Scoring Men


Summerland 8.4K Cross Country Results

Oct 25

Full Results

Women Only Results

Dirk's Pictures


Larrry Nicholas Memorial XC 9K Results

Full Results

Women Only Results

Dirk's Pictures

KRC pictures

All's well with the Summerland course ... no changes from the previous years. The mountains are expected to stay put this year, so we'll hope to see you on the 25th.


The Starting Block Cross Country Series Three Race Scoring

Oct 16

Please check that your scoring is correct.

Three Race XC Scoring Women

Three Race XC Scoring Men

Info sheets and registration forms, for the remaining three races, can be found with the entry forms links to the left. The races are day of race registration only. If applicable, please be sure to register using the identical first name spelling you used in the first three races.

The AGM and banquet will be held in Vernon on November 14th. More info re venue and ticket price as soon as it's received.


Campbell Mtn. XC Results

Oct 8

Full Results

Women Only Results

Info for both the Larry Nicholas, and Summerland XC races can be found in the Entry Forms section to the left.


Reino Keski-Salmi Memorial 10K Results

Oct 2

Please check your results for any errors including name spellings.

Full Results

Women Only Results


Peak to Beak age-graded and twelve race series scoring

Sept 29

Full Results

Women Only Results

Peak to Beak Women's Age-Graded Results

Peak to Beak Men's Age-Graded Results

These are not the official final series results. Ties have not been adjusted and it's possible errors have yet to be detected. Race directors will be receiving the average of their series age-graded points for their race and that calculation isn't included here.

Women's Twelve Race Age-Graded Scoring

Men's Twelve Race Age-Graded Scoring

Women's Twelve Race Age Category Scoring

Men's Twelve Race Age Category Scoring


Reino Keski-Salmi Memorial 10K Pictures

Sept 28

No results received yet but Dirk has his pictures posted.

Also this from the Pounder's web page.

The Campbell Mtn. XC 6.5 race will be held on Sunday, Oct. 4th. The run is comprised of dirt roads and single track. The start is a steep climb for over 1 km followed by a fairly steep descent on the west side of Campbell Mtn. and then onto single track on the south side which leads onto the dirt road winding it's way to the finish. The cost is $8 ($5 for full BC Athletics members.

Course map and Directions to the start.


Peak to Beak 18K Results

Sept 20

Jeff Symonds was leading this race by, what Trevor Jordan estimates to be a minute and twenty seconds, but he missed the turn on the home stretch where we passed through the small gate. There was no one there giving directions at that time. Trevor too, missed the same turn, but realized his mistake and turned around. Jeff continued north until he rejoined the course he had already run. He then followed it all the way back again to his eventual tenth place finish.

With this being the last race in the road series congratulations to all the age category finalists. Congratulations too, to the four Iron Legs finalists, Mel Doherty, Kenny Simms, Darin Johanason and Linda Conrad. Cindy Rhodes has claimed top spot in the women's age-graded division for the third consecutive year. Rory Switzer is the male age-graded victor. Thanks to the Kelowna Running Club and the many volunteers for their efforts in staging this most diverse of series races.

Thanks too to all those that donated draw prizes including New Balance who each year donates two pairs of running shoes to this race.

The second race in The Starting Block Cross Country series goes September 27 in the Larch Hills Ski area near Salmon Arm. Maps to locate the Reino Keski Salmo Memorial 10k will follow. The trail races are all done on a day of race registration only.

Full Results

Women Only Results


Bike Barn 10K Results

Sept 14

With only a week until the final series race the eleven race scoring update is being posted, although there could be changes if any errors in the Bike Barn results are reported.

Our thanks to the The Bike Barn for the draw prize donation of a mountain bike and congratulations to the bike recipient, Leo Rankin, who travels from Williams Lake to compete in the series.

Full Results

Women Only Results

Bike Barn Women's Age-Graded Results

Bike Barn Men's Age-Graded Results

Women's Eleven Race Age-Graded Scoring

Men's Eleven Race Age-Graded Scoring

Women's Race Age Category Scoring

Men's Eleven Race Age Category Scoring


Goofy Trail Run Results

Aug 23

This is the first race in the The Starting Block Cross Country series and XC #2 is not until September 27th. The Starting Block in Vernon provides draw prizes, including a pair of shoes, for all of the races in the cross country series. Thanks Wendy! Please support them if you can.

Dirk's Goofy Photos

Full Results

Women Only Results

Updated Raven 10K results below.


Raven Run Age Category and Age-Graded Results

Aug 23

Raven Women's Age-Graded Results

Raven Men's Age-Graded Results

Women's Ten Race Age-Graded Scoring

Men's Ten Race Age-Graded Scoring

Women's Ten Race Age Category Scoring

Men's Ten Race Age Category Scoring


Raven Run 10K Results

Aug 18

Times for runners finishing between 1:01:14 and 1:01:53 have been adjusted. As well Leah Rodgers time was changed to 51:12. None of the changes will affect age category scoring.

Full Results

Women Only Results

Dirk's race photos

The clock was a few seconds slower than the timer's watches hence the clock time in the photos differs from the results time.


Summerland Half Certificates

Aug 14

All Half finishers will be receiving a certificate showing their name, category, placing and time. They will be available for pick up at the remaining three road races after which the remainder will be mailed out. Certificates for runners from outside the Interior will be mailed next week. If your not planning on attending the remaining races and unable to arrange to have it picked up please email your address.

On line registration for the Bike Barn 10K is now available with this link..

Hope to see you Sunday at the Raven Run 10K in Salmon Arm ... a.k.a. The Doherty 200! A google map of the location can be found with this link or this one of the printable Word format map included with the registration form. A turn west off the highway at the Golden Arches is my recollection.


Nine Race Age Category Scoring

Aug 10

Men's and women's nine race age category scoring has been updated. If you have run, or plan on running, at least five of the races please check your score to ensure that all your races are shown. Runners with only one race have been deleted and a name misspelling could result in a race not being included in someone's total.

The registration form for the first race in the cross country series 'That Goofy Trail Run' which goes August 23rd in Kamloops has also been posted.


Summerland Centennial Half

Aug 7

My thanks to all the participants and volunteers who helped make the 2009 Summerland Half a success. 102 runners took on the challenging course in spite of the above average temperatures, which ranged from 26C at the start to 29C by eleven o'clock. The race was run in the opposite direction from the previous three years and 2009 also saw the race re-scheduled from its former February date.

Vernon runners claimed the top three spots overall with Trevor Jordan (M40-44) finishing first in 1:16:54. Aaron Heidt (M30-34) was second in 1:17:24 and Nathan Champness (M20-29) ran third in 1:20:51.

In the women's division Kelowna's Cindy Rhodes (F50-54) took first overall and bettered her February 2008 time by one second finishing in 1:33:09. Lisa Heidt (F30-34), of Vernon, placed second in 1:35:17 followed by Stacey Cleveland (F30-34) of Penticton.

In the women's age-graded division Cindy Rhodes made it six of six in the category this year finishing first with an age-graded time of 1:17:58. Joanne Montgomery (F55-59) of Penticton, was second in 1:32:59, and Astrid Varga (F55-59) of West Kelowna, took third in 1:33:07.

The top four men overall were also the top four in the men's age-graded division with Trevor Jordon on top in both divisions with an a-g time of 1:12:08. Rory Switzer (M45-49) of Kelowna, moved up from fourth overall to second age-graded with a time of 1:16:54. Aaron Heidt claimed third in 1:17:17.

Be sure to check Dirk's race photo page for more insight on the race.

The top five in the men's age-graded series scoring with three races left are:


NameAge CatStBlkLakeSROOlivBlsmBlackMidGrizSCHTotalRaces scored
RORY SWITZERM 45-4919219520020020019519513777
BRIAN ROURKEM 60-6418318918419019218918913167
BILL MAHM 50-5417918517818818818518518112917
GLENN LEARM 30-3416417918017317417917712267
MELVIN DOHERTYM 60-6416316017616817018017117617412157


My math says Rory's total is sufficient to clinch top spot and claim the Willis Greenaway Cup for 2009. The most points possible for seven races by anyone else is 1375, by last year's winner Ellis Andrews, should he run and win the remaining three races. Congratulations Rory!

Top five in the women's age-graded series scoring with three races left are:


NameAge CatStBlkLakeSROOlivBlsmBlackMidGrizSCHTotalRaces scored
JOANNE MONTGOMERYF 55-5919219518919019218419513377
LYNDA PROCEF 50-5419019218518619018818613177
JILL DEVENISHF 60-6418318918718718819219013167
PATRICIA RIEGELF 60-6418718218817917918418512847
KATHLEEN YANKEF 65-6917718418617217017818216812497


The next race in the series goes August 16th, in Salmon Arm. The Raven Run 10K will be Mel Doherty's 200th consecutive Interior Running Road Series race. Hope to see you there.


A printable map of the Summerland Half

July 30

I didn't know until yesterday that mapmyrun.com wants $2 to print out a copy of the map I had posted for the Half. Here's a printable jpg of the course including the IOOF Hall location. Best to right click on the link and 'save target as', then open it with Windows picture viewer and print from there.

The entry form for the September 13th, flat and fast Bike Barn 10K has been posted.


Upcoming race notes

July 29

The mail in registration form and an online registration link for the Raven Run 10K, in Salmon Arm, August 16th have been posted. The Raven will officially be Mel Doherty's 200th consecutive series race ... an incredible string that started with the 1993 (I think) Oliver 10K. Hope to see you there to help mark Mel's momentous milestone!

There will be seven water and Gatorade stations for the Summerland Half as well as sponges and some sprinklers. We'll do our best to keep you cool! Presently the forecast for Sunday says "A mix of sun and cloud with 30 percent chance of showers. Low 14. High 33." Hope they're right about that overnight low. Unfortunately the Aquatic Centre is closed weekends, during the summer, so there will be no post race showers available. The confirmation list has been updated. Please note the race start time is 8:00 AM - not 10:00 as indicated in the race booklet.


Interior Running Photos

July 25

The photo page link to the right has been changed to a new website www.interiorrunningphotos.com. This is Dirk's new web page. The Grizzly 12K photos can be found there by scrolling down to 'Latest photo sets'. The previous Flicker page of race photos can be found with the link titled ' ALL 2007, 2008, 2009 PHOTO SETS'. Thanks for your efforts Dirk.

Eight race age category men's and women's scoring has been posted, as has a confirmation list for the Summerland Half. The link for that list can also be found under the entry forms heading.


Grizzly 12K results

July 19

Please check your time and let me know of any possible errors. Ron Sherk

Full Results

Women Only Results

Women's Age-Graded Results

Men's Age-Graded Results

Women's Eight Race Age-Graded Scoring

Men's Eight Race Age-Graded Scoring

Women's Eight Race Age Category Scoring

Men's Eight Race Age Category Scoring


Entry fee increase July 18th for Summerland Half ... except

July 17

Today is the last day to postmark an entry for the Half at the $25 rate. However, I will be at the Grizzly on Sunday and will accept $25 entries there. Once I have the race computer I will post a confirmation list of both online and mail in entries.

The registration form and online link for the Peak to Beak Sept 20th, have been posted.


Midsummer 8k Results

July 13

Corrections were made to the F45-49 and F50-54 categories. The changes only affect the scoring of one additional runner in each of the categories.

Full Results

Women Only Results

Wheeler Results

Women's Age-Graded Results

Men's Age-Graded Results

Women's Seven Race Age-Graded Scoring

Men's Seven Race Age-Graded Scoring

Women's Seven Race Age Category Scoring

Men's Seven Race Age Category Scoring


Grizzly 12K Registration

June 15

The entry form for the Grizzly 12K in Revelstoke, July 19th has been posted. Race director Jarrett Spannier would like you to know "Runners will receive a $5 discount for registering by mail before July 10th. So don't delay! Your entry fee will once again get you admission to the Revelstoke Aquatic Centre after the race. The original loop course is back this year. (Note: runners will have to contend with about 600 metres of gravel surface as they pass through the Revelstoke Mountain Resort parking area.) Come on up to Revelstoke for 12k's of July summer fun!".


Okanagan Mountain Park Trail Race and Fun Hike June 21st

June 12

As some of you know, Shannon Thompson's athletic abilities extend well beyond her proficiency at running. Shannon and her horse Priceless have aspirations of competing in the 2012 Olympics. As a fundraiser, to help her towards that goal, Shannon and her support team are putting on a trail race, June 21st, in Okanagan Mountain Park. More info here. Shannon would greatly appreciate your support.


Summerland Centennial Half Registration

June 10

The info sheet and entry form for the Summerland Half have been posted. On line registration will follow asap. The race goes August 2nd, with an 8:00 AM start from downtown Summerland. (The IRA race booklet incorrectly shows a 10:00 AM start time.) As well as the new date, the race will be run in the reverse direction from the previous three years. Race route. Race entry remains at $25 until July 17th after which is will rise to $35. (See the info sheet as refunds, less a $5 handling fee will be available up until July 17th.)

Please be aware that accommodation, including camping, for the August long weekend, in Summerland and Penticton, is likely fully booked at this time. All profits from the race will be donated to the Summerland Asset Development Initiative.(SADI). Last year's donation totaled $2000.00.


Coalmont to Princeton Cancelled

May 31

With only 32 entries received, the race organizers have cancelled the race for this year. They are considering a new loop race course for next year. Possibly too, the date will be changed as it conflicts with other events such as the Scorched Sole in Kelowna and the Oliver Half Iron. There is still time to enter the Scorched Sole or that race could use more volunteers. The next race in the series is the Midsummer 8K, in Kelowna, July 5th.


Coalmont to Princeton Needs Entrants

May 27

Shauna Hassel, the race director of the Coalmont to Princeton, is concerned by the few registrations for the June 7th race. Unless they get 50 entries by the end of this Friday they will be forced to cancel the race. If you are planning on attending please email Shauna, hassells@telus.net and then mail in your registration toute de suite por favor. Entry forms can also be faxed to 250-295-0114 with follow up payment on race day.

Hope to see you there so we don't lose this scenic, somewhat challenging (it's more downhill than up!), most unique race from our series.


Blackwell Dairy Results

May 24

Full Results

Women Only Results

Women's Age-Graded Results

Men's Age-Graded Results

Women's Six Race Age-Graded Scoring

Men's Six Race Age-Graded Scoring

Women's Six Race Age Category Scoring

Men's Six Race Age Category Scoring


Five Race Series Scoring

May 23

Women's Five Race Age-Graded Scoring

Men's Five Race Age-Graded Scoring

Women's Five Race Age Category Scoring

Men's Five Race Age Category Scoring


Blossom Ten Miler Results

May 13

Two corrections. Tammy Craig (F35-39) was omitted from the original results. She finished in 1:16:16, second in her age category. Kelly Corfield (M45-49) was also not included in the race day results.

Another correction May 14. Margaret Scott (F50-54) was shown as F60-64. The correction has changed the scoring by one position in those two categories for times greater than 1:30:50.

Race photos

Full Results

Women Only Results

Women's Age-Graded Results

Men's Age-Graded Results


Testing Your Aerobic Fitness

May 5

If you'd like to know what level your aerobic fitness is at this about.com link has a calculator based on Dr. Ken Cooper's 12 minute test of forty years ago. The test is intended to be done at the track but can also be done on a treadmill set at a 1% grade.

The entry form, previously posted for the Blossom, didn't mention day of race registration would be an additional $5. That oversight has been corrected with this revised entry form.

The entry form for race #6, the Blackwell Dairy 15k, which goes May 24th in Barthartvale, east of Kamloops, has been posted. The Blackwell entry includes a post race pancake breakfast ... topped with ice cream if you care to!


Interior Boston results

April 25

Congratulations to these Interior runners who completed the 2009 Boston Marathon. And a special tip of the hat to Astrid Varga, who completed Boston for the 12th time in spite of undergoing surgery for thyroid cancer in January. This was Astrid's 43rd marathon and with 16 ultras she's maintaining matching her age in marathon or better finishes.

Time to register for the Blossom if you haven't already done so. This cool spring should ensure plenty of blossoms along the route, which usually isn't the case. Predicting sunshine too cause it never rains at the Blossom ... well hardly ever then!


NameAgeGenderHome TownTimeOverallGenderDivision
Gable, Patrick45MKelowna3:11:1629432748269
Parks, Keith48MKelowna3:25:5960755244788
Annand, Bob52MVernon3:27:0463635450428
Corbett, Brian50MPenticton3:32:3480076516630
Gable, Corrine44FKelowna3:34:0084461655247
Day, Stockwell58MWest Kelowna3:34:3586206893206
Farrugia, Alex39FRevelstoke3:40:591055426812005
Kroschinsky, Ev40FKelowna3:45:23117813314565
Hoenmans, Lori46FKamloops3:51:27134584227424
Henning, Karen47FKamloops4:14:021797267721033
Henning, Brian47MKamloops4:14:0217973112012228
Stewart, Jacqueline55FPenticton4:14:23180276807123
Handcock, Helen59FKelowna4:19:49187147196154
Varga, Astrid58FWestbank4:23:07190897389166
O'Neill, Linda47FKelowna4:26:511948076051223


Oliver Wine Capital of Canada 10K results

April 5

This was a record turn-out (232) for the Oliver 10K. Hats off to Jack and his crew, the sponsors, and the weatherman for their contribution in achieving that number - and thanks to all who participated. Congratulations to those who ran personal bests.

Olly Piggin (M30-34) of Penticton prevailed over last year's winner Scott Tremblay (M35-39) of Kaledin to take top spot overall with a time of 34:03. Tremblay's time of 34:21 was a personal best of seven appearances at this race. Tom Miche (M20-29) of Kelowna, absent from series races since 2007, was third in 34:07.

Mel Bos (F35-39) of Kelowna was first in the women's division, in 39:48, with last year's winner Sarah Clark (F40-44) of Vernon, taking second in 40:10. Shannon Thompson (F20-29) of Kelowna finished third in 41:13.

In the womens's age-graded division, Laurelee Welder of Kelowna, made it three series race age-graded wins in row with a time of 36:08. Shirley Gray (F65-69) of Summerland, running the course for the first time was second in 36:33 and Sarah Clark third in 38:46.

The women's four race age-graded scoring has Laurelee Welder first with 795 points, Patricia Riegel (F60-65) of Vernon second with 736 points and Kathleen Yanke (F65-69) of Salmon Arm third with 719 points.

The men's age-graded division had Rory Switzer (M45-49) of Kelowna making it two in a row with a time of 31:51 ahead of the 2009 age-graded series winner Ellis Andrews (M65-69) of Penticton, who finished in 32:38. Allan Kerr (M65-69) of Penticton took third in 32:47.

Kelowna runners presently hold the top three spots in the men's four race age-graded scoring with Rory Switzer first with 787 points, Peter Pollhammer (M65-69) second with 748 points and Ivan McKnight (M50-54) third with 723 points.

The next race in the series is the Peach City Runners Blossom 10 Miler which goes Mother's Day, May 10th starting north east of Naramata and finishing at the Sicamous in Penticton.

Oliver 10K photos

Women's Four Race Age Category Scoring

Men's Four Race Age Category Scoring


The River's Spring Run Off 10K Results

March 15

Race photos

Full Results

Women Only Results

Women's Age-Graded Results

Men's Age-Graded Results

Women's Three Race Age-Graded Scoring

Men's Three Race Age-Graded Scoring

Women's Three Race Age Category Scoring

Men's Three Race Age Category Scoring


Penticton Lakeside 5K Results

March 10

Congratulations to Penticton's Jeff Symonds (M20-29) for his back to back wins in both The Starting Block and the Lakeside. (And considering the wintery conditions congratulations to anyone who completed either of those races!) Jeff finished the Lakeside in a time of 16:08. Conner Clerke of Kelowna (M16-19) ran second in 16:54, ahead of Tom Evans (M40-44) of Penticton who crossed in 17:06.

In the women's division, Penticton runners took the two top spots, with only ten seconds separating the first three. Adrienne Stedford (F20-29) crossed first in a time of 20:12. Stacey Cleveland (F30-34) placed second in 20:17, with Shannon Thompson (F20-29) of Kelowna taking third in 20:22.

In the men's age-graded division, newcomer to Series racing, Bruce Wark (M55-59) of Merritt, claimed top spot in a time of 15:35. Bruce ran second to Jack Miller in this division in The Starting Block 10K. Rory Switzer of Kelowna, last year's runner up, in the very close battle for the Willis Greenaway Cup, was a close second in this one too, with a time of 15:46. Sixteen year old Connor Clerke had his clock time reduced by a full minute finishing third with an age-graded time of 15:55.

The women's age-graded division saw, Kelowna's Laurelee Welder, last year's runner up for the Heidi Muckle-Gader Cup, take top spot in 17:58. Fifteen year old, Sarah Bailey of Vernon, who finished fourth overall in the women's division, was second with a time of 19:36. Kelowna's, Diana Leonard (F60-64), who finished third overall in the 2008 a-g series, took third again with a time of 19:42. A mention too, of the fourth place finisher, Elisabeth Morf (F65-69) of Penticton, also a new comer to Series racing who scored an a-g time of 19:50.

Thanks to all who contributed in making the 2009 Lakeside 5k a successful event. A special thanks to Timex for providing the draw prize watches. The next race in the series is the The River's Spring Run Off, in Kamloops, this Sunday March 15th. Mail in registration forms are available with the link to the left, as well as the link for on line registration.

Race photos

Women's Age-Graded Results

Men's Age-Graded Results

Women's Two Race Age-Graded Scoring

Men's Two Race Age-Graded Scoring

Full Results

Women Only Results

Women's Two Race Age Category Scoring

Men's Two Race Age Category Scoring


Cycling Can Be Bad for Bones

March 8

Here's an article, from a recent study, that suggests that cycling alone doesn't provide enough weight bearing exercise and this can be detrimental to bone density. The article in the first link is lengthy, the second is more concise but you'll have to scroll to the page bottom to find it

Cyclists should cross train

Cycling Can Be Bad for Bones


The Starting Block 10k Results

February 15

Women's Age-Graded Results

Men's Age-Graded Results

Race photos

Full Results

Women Only Results

Corrections have been made in the F40-44 category.


Is an all out 30 second workout as good as longer and slower?

February 6

The study mentioned in this Quirks and Quarks podcast claims it is!


Renaming the Summerland Centennial Half

January 30

Peachland Recreation wasn't aware that Summerland already had a Centennial Half when they chose the name for their April 26th Half So there will be two with that name for this year, however in 2010 the SCH will become the 'Willis Greenaway Half'. Also starting in 2010 50% of the profits will be donated to the Alzheimer's Society, with the other half going to the local charity the race helps now.

Another Half to mention is the Sunshine Coast April Fool's Run on April 5th which will be the B.C. Half Marathon Championship for 2009. Note though, this date conflicts with the Oliver "Wine Capital of Canada" 10K.

The entry form for the Penticton Lakeside Resort 5K has been posted. On line registration is available with Active.com

See you in Lavington ... if it had a hospital Lavington would be the birth place of this web guy!


Welcome Lake Country (aka Winfield) Running Club

January 15

The Lake Country Running Club meets on Tuesdays and Thursday evenings in Winfield at the Bookshelf Bookstore on Berry Rd at 6 PM.

Contact: Dan Middleton (250) 766-5527

The Lake Country Running Club has also been added to the Member Clubslink.


An interesting article about runners and their knees

January 13

This from last nights Radio Australia Health Report program. An excerpt ..

Other studies have confirmed that it's knee injuries, not simply exercising, that greatly increases the risk of arthritis later in life. In fact when in comes to knees it's much more likely to be 'use them or lose them'. Marlene Fransen is a Senior Research Fellow at the George Institute in Sydney. She's a physiotherapist and researcher with a keen interest in osteoarthritis and especially its relationship with exercise.

Marlene Fransen: There've been many large surveys now looking at athletes or people who participate in vigorous physical activity over many years and it doesn't appear to affect their risk of developing osteoarthritis later on in life.

Alex Barratt: So those guys who we all know who are out there pounding the pavements, they are not actually doing their knees any harm at all?

Marlene Fransen: No usually they also had the added advantage ...

It's available as an audio file or transcript at http://www.abc.net.au/rn/healthreport/default.htm


Sun Run Clinics begin January 17th

January 11, 2009

Looking to improve your health and increase your level of physical fitness? Over the past thirteen years, SportMedBC has trained over 50,000 people to go the 10K distance and take part in one of North America's largest 10K events - The Vancouver Sun Run.

Sun Run InTraining clinics cater to all fitness levels, from the beginning walker wanting to get off the couch to the lithe runner looking for an improved 10K race time. You will start slowly and gradually build strength and stamina. Your focus over thirteen weeks will be to improve your overall health and fitness while remaining injury free. You will be supported in your program by volunteer leaders, many of whom started out as Sun Run InTraining Clinic participants themselves!

In Penticton, Kamloops and new this year, Peachland, the clinics will be held Saturday mornings starting January 17th. Westbank too has a new clinic this year starting on January 18th. In Kelowna they run Tuesday evenings beginning on January 20th. The registration fee ($129 plus GST) includes the Sun Run entry fee ($30) and both a clinic and Sun Run shirt. More info at this link to SportMed BC's InTraining Clinic

SportMed BC also offers an online program, for those not able to access the clinics, due to location or scheduling. More info at InTraining Clinic Online.

Another start running option is to join a running club. Links to BC Interior clubs can be found here. Joining a group is the best way to stay motivated and prevent injury.

A basic, but free, online 'How to Get Started With Running' program is available at this About.com running link.

And finally there are many books available including The Beginning Runner's Handbook (the official training manual for the Sun Run) which has nineteen reviews at amazon.ca.

One more book to mention, (one familiar to anyone who started running in the '70's) is 'The New Aerobics' by Dr. Ken Cooper. Although no longer in print it is still available, in used book stores and online. (More than two million copies printed, from 1968 to 1980.) The book awards points for a variety of aerobic exercises based on their intensity and duration, with the goal being to obtain thirty points per week.



January 4, 2009

Welcome to Interior running 2009, the 25th year for both the Canadian Tire Interior Running Road Series and The Starting Block Cross Country Series.

Looking back, the 2008 road series participation total was exactly the eight year average with a total of 1963 race entries. 94 individuals participated in the series scoring, by running five or more races, only one less than the four year average. The total number of individuals (1094), comprising the race entry total, increased by 104 over it's four year average.

Looking ahead, the entry form for The Starting Block 10k is available with the link to the left or sign up on line with this EventsOnline link.

Pictures for the January 1st, Kelowna Resolution Run have been posted. If you would like to be notified whenever new 2009 pictures are posted, you can be added to a mailing list by letting Dirk know.


Canadian Tire Road Race Series 2009
1The Starting Block 10K (Vernon)Feb 15
2Penticton Lakeside Resort 5KmMarch 8
3The River's Spring Run Off 10k (Kamloops)March 15
4Oliver "Wine Capital of Canada" 10kApril 5
5Peach City Runners Blossom 10 Miler (Penticton)May 10
6Blackwell Dairy Run 15km (Kamloops)May 24
7Coalmont to Princeton 18.5kJune 7
8Kelowna Midsummer 8kJuly 5
9Grizzly Bear Run 12k (Revelstoke)July 19
10Summerland Centennial HalfAug 2
11Raven Run 10k (Salmon Arm)Aug 16
12Bike Barn 10k (Penticton)Sept 13
13Peak to Beak 18k (Kelowna)Sept 20
The Starting Block Cross Country Series
1That Goofy XC Run 10k Kamloops)Aug 23
2Reino Keski-Salmi Memorial 10k (Salmon Arm)Sept 27
3Campbell Mountain Trail Run 6.5k (Penticton)Oct 4
4Larry Nicholas Memorial Cross Country 9k (Kelowna)Oct 18
5Summerland Cross Country 8.4kOct 25
6Kal Park Cross Country 9.5k (Vernon)Nov 1


2008 news

The Interior Running Association is generously sponsored by:
BC Athletics logo
Canadian Tire logo
BC Athletics Run BC logo
New Balance logo
Starting Block logo