SUDBURY ROCKS!! RUNNING CLUB

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Hello Everyone, July 15, 2026

In this Issue:

NIGHT OF 5KM PB's July 8
BLACK ROCK TRAIL Trail Run #5... AND... Final Run July 20
Ella Cocco, 2nd overall female in the 2026 Summit 700 Trail Run 50km Event
David Crockett Runs Sinister 7 50km Trail Event
Canoe Marathon Results June 21, 2026
Why marathon runners should train for the mile
Sudbury Rocks Running Club - Group Runs
Photos This Week,
Upcoming Events:, July 19 Apex Trail Race Run and Bike, July 26 Ian McLoy Island Swim

July 8, 2026

For the Win with 50m to go (Who?) check the results

All Photos Here

All Results Here

Despite the rain it was a great night for setting a new 5km Personal Best on the Laurentian Track! Huge thanks to our sponsors, Adventure 365, Osteohub and Laurentian’s varsity Cross Country and Track and Field team

70% of athletes that finished the 5k Night of PB’s ran to a new personal best. Four athletes missed it by just 2 seconds!

Darren

Trail Run #5 Monday July 13 @6pm

RUN NO. 5 // BEST BUY

The tour of Sudbury’s hidden trails rolls on.

This Monday, July 13, we’re rolling out from the Best Buy parking lot for approximately 10K of everything that makes trail running addictive. Expect a route that links together terrain most people drive past every day without realizing it’s there.

We’ll wind through the beautiful trails of Finlandia Village before dropping into flowing bike trails and tight, twisting single track. From there, we’ll step back in time on some of Minnow Lake’s oldest paths—sunken trails carved into the landscape generations ago, lined for miles with weathered boulders. Along the way you’ll spot old home made cement benches, slowly being reclaimed by the forest after decades of standing watch over these trails. They’re a reminder that long before GPS watches and trail shoes, people were exploring these same woods, and we’re just the latest footprints to pass through them.
The best part? Chances are you’ve never run any of this route before.

As always, nobody gets left behind. We’ll have a lead runner up front, a sweep at the back, and plenty of regroup points along the way. Whether you’re chasing the front or just out for a good time, there’s a spot for you.

Come ready to get dusty, dodge a few roots, and discover another side of Sudbury.

Best Buy Parking Lot
Monday, July 13
6:00 PM
Approximately 10K

See you on the trails.

Black Rock Trail Run #5

FINAL RUN

This is it. The final run of our 6-week Black Rock Trail Running Club series.

Monday, July 20
6:00 PM
125 Loachs Rd.
Approximately 11 km of trail

We’re heading back into the South End for one last adventure, weaving through rugged trails and past the legendary Bible Camp. If you’ve heard the stories, now’s your chance to see it for yourself. Expect twisty singletrack, rocky sections, a few laughs, and one final push with the crew.

We’ve watched this group grow every single week, and now we’ve got one goal left…

Let’s get 50 runners to the start line.

Whether you’ve made every run, missed a few, or have been thinking about joining all summer, this is the one. Everyone is welcome. We’ll have a lead runner, a sweep, and nobody gets left behind.

Let’s finish this series the way we started it—together, covered in dirt, chasing good trails and good company.

Bring a friend. Tell your coworkers. Drag your neighbour. Let’s make this our biggest turnout yet.

See you Monday. Let’s finish strong.

Ella Cocco, 2nd overall female in the 2026 Summit 700 Trail Run 50km Event

_____________________________________________________________________

Congratulations Ella!

Other Local Runners

50k

8 1212 Jeff Paul Male 43 SUDBURY 5:21:31

108 1145 Neil Deschamps Male 39 CHELMSFORD 9:45:58
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21k

46 562 Stephen Bignucolo Male 41 GREATER SUDBURY 2:42:13

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10k

19 304 Chris Renaud Male 38 GREATER SUDBURY 1:07:57

29 305 Thomas Rinaldi Male 20 GREATER SUDBURY 1:13:41

117 282 Daniel Merrick Male 71 GREATER SUDBURY 1:33:49

https://results.raceroster.com/v3/events/gbdcdn65e6z4j39f/race/300074?filter_search=

David Crockett Runs Sinister 7 50km Trail Event

Congratulations Dave!
121
David M Crockett

10:16:38.0
62250k Solo Male: 68/14150k Solo Male Age Masters: 31/69

https://zone4.ca/race/2026-07-11/06c15c10/results

Canoe Marathon Results June 21, 2026

Canoe Marathon Results June 21, 2026

CATEGORY	PADDLER1	PADDLER2	AGE 1	AGE 2
11km mixed Canoe 2	Sara McIlraith	Neil Phipps	54	56	1:15:30
11km mixed Canoe 2	John Larmer	Joanne Pendrak	77	65	1:21:09
11km mixed Canoe 2	Chantal Laakso	Nathan Laakso	41		1:27:40
11km mixed Canoe 2	Stacy Haloren	Shelley Walushka	45-49	35-39	1:28:49
11km mixed Canoe 2	Tanya Boudreau				1:42:11
11km mixed Canoe 2	Lisanne Gauld	Keir Gauld	46	18	1:43:41
11km mixed Canoe 2	Sean Thompson	Brandon Purdon		32	1:22:21
11km women Canoe 2	Karen Renout	Karen Broughton	66	63	1:25:37
11k men canoe 2	Kerry Abols	Eden Abols	50	16	1:13:21
11k men canoe 2	Andre Stewart	Stephen Kearney	54	39	1:20:49
11k men canoe 2	Steffon Luoma	Julian Luoma	53	16	1:44:00

11km Men Canoe 1	Dereck Butler		40s?		1:18:14
11km Men Canoe 1	Randy Donato		55		1:14:00

11km Men Kayak	Rick Demers		70?		0:59:41
11km Men Kayak	Luke Thomas		17		0:59:51
11km Men Kayak	J. Nyck		60s?		1:10:00
11km Women Kayak	Danika Jekic		27		1:17:31

6km Mixed Canoe 2	Jess Lonsdale	Henry Lonsdale	42	10	0:55:41
6km Mixed Canoe 2	Suzanne Laakso	Isaac Laakso	70s?		0:58:29

6km Kayak Men	Oscar Desilets		12		0:55:24
6km Kayak Men	Aaron Laakso		13		0:42:22
6km Kayak Women	Suzanne		70?		0:45:33
6km Kayak Women	Julie Laakso				1:03:06

Why marathon runners should train for the mile

Grinding through a high-mileage training block without ever touching your top gear is a bit like buying a sports car and only driving it in a school zone. Olympic medalist Josh Kerr knows this well, which is why he’s chasing down the outdoor mile world record with a demanding workout: "Josh Kerr Rips Through 4,000 Meters at Mile World Record Pace With Three Weeks Left." To prepare for that 55.8-second quarter-mile average, Kerr has been hitting this track session: four sets of 200 meters, 600 meters, and 200 meters. He takes 90 seconds of rest after the first 200, 60 seconds after the 600, and roughly five minutes between sets. The goal is to get comfortable at record race pace so it won’t come as a shock on the day of competition. That’s a tolerable volume for elite runners, but if you want to try a more approachable version of this workout, consider cutting the number of sets from four down to two. As we often note, dedicating time to shorter efforts may seem counterintuitive for marathoners, but it pays dividends for your running economy over time. Speedwork holds you accountable to the clock and builds mental fortitude, according to: "Why It's Better To Run Fast Than Far, According to Joe Holder." Training to beat your mile personal best can make you a better distance runner because it strengthens your aerobic base, improves metabolic health, and helps you feel comfortable holding faster paces for longer periods. To gauge your speed, consider running a time trial at a shorter distance, then sign up for a race six to twelve weeks out to test your gears.

Sudbury Rocks Running Club - Group Runs

Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.