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1. An Evening with Lazarus Lake in honour of Vince Perdue TODAY!
2. Spacing out your long runs could save your legs
3. Why you don’t need to do a long run every weekend
4. Sudbury Rocks Running Club - Group Runs
5. Photos This Week,
6. Upcoming Events: Mar 1 2026 Sofie Manarin Nickel Loppet, Mar 8 Frosty Growler, May 24 2026 SudburyRocks!!!

We’re excited to invite you to a unique fundraiser honouring the legacy of Vince Perdue—an extraordinary runner, mentor, and pillar of Sudbury’s running community.

To help us celebrate Vince’s lasting impact, we’re bringing in one of the most iconic figures in the ultrarunning world: Gary Cantrell, better known as Lazarus Lake. As the creator of the Barkley Marathons, the backyard ultra, and a legend in endurance sport, Laz’s presence makes this event truly special. His storytelling, wit, and deep connection to the running world promise an unforgettable evening.

This fundraiser will help us rename a section of the Lake Laurentian 10K loop Perdue Peak, commemorating the place that Vince and his wife, Lise, loved so deeply.

You can support the project by purchasing tickets through the link below:

An Evening With Lazarus Lake

All event details and ticket options are available there. Your participation—whether through buying tickets or spreading the word—will help bring Perdue Peak to life and ensure Vince’s legacy continues to inspire.

Thank you for helping us recognize Vince in a meaningful and lasting way. Bringing these two legends together, in the same room, is beyond exciting.

Warm regards,

Andre
The Boy Bitch

We often treat our weekly training calendar like it’s a sacred text inscribed on stone tablets, but your hamstrings really don’t care that it’s Sunday again. While a seven-day training week fits neatly into our work schedules, it might not actually fit your physiology, according to: “Why you don’t need to do a long run every weekend.” The standard weekly microcycle is a human invention that can sometimes force volume before you’ve fully recovered. Instead of cramming a long run into every single weekend, coaches like Steve Magness suggest you “don’t have to marry them,” and Hanson’s Coaching Services even utilizes a 10-day cycle for some athletes. Spacing these big efforts out over 10 to 14 days allows for more recovery time, preventing the kind of accumulated fatigue that leads to overtraining injuries and plateaus. Once you free yourself from the tyranny of the seven-day week, you can focus on quality execution using advice from: “The Long Run: Tips and Tools for Going the Distance.” Coach Debbie reminds us to get adequate sleep not just the night before, but throughout the training block. She also highlights that these long efforts are the perfect shakedown cruise for your stomach – specifically, aiming for 200-300 calories per hour of high-carb, low-protein fuel. Testing your gels and drinks now ensures they agree with your system before race day, because nobody wants to learn the hard lesson during an emergency pit stop at mile 18.

The weekly long run is basically running culture at this point, but it probably doesn’t need to be. Performance coach and author Steve Magness recently summed it up on X: “You don’t have to do a long run every week. Long runs are great. But you don’t have to marry them.” Here’s why you should consider spacing those huge efforts further apart.

Your calendar isn’t a training plan
A seven-day “training week” is a human invention, not necessarily based on physiological need. It’s useful for work schedules, but can be less useful (and unnecessary) for your body, which doesn’t care what day it is, and a growing number of coaches are planning in blocks that are longer than a calendar week. Hanson’s Coaching Services‘ Luke Humphrey notes that a microcycle is usually seven days, but “can be 10 to 14 days,” and says Hanson’s Brooks Distance Project uses a 10-day microcycle with a long run every 10th day. (A microcycle is just a short training block—the smallest unit in your plan—with a specific goal for how much work you’re trying to absorb.)

Recovery weeks make the work stick
Training only works when you recover from it. If you keep piling on hard weeks without a breather, you can tip into the kind of fatigue that is detrimental rather than effective. Research on planned overreaching, published in the journal Frontiers in Sports and Active Living, explains that when high-demand training drags on without enough recovery, athletes can veer towards non-functional overreaching and even overtraining syndrome. A longer cycle can help, simply because it gives you more room to place the harder days, then ease off before you are forced to.

Running resource website Run161 suggests a rhythm that can work for most runners: build the training load for two to three microcycles (anywhere from seven to 14 days), then take a reduced-load cycle so your body can catch up and lock in the gains. If you’ve been slogging through runs that should feel easy, that kind of scheduled active recovery time may be what you’re missing.

What a 14-day cycle looks like
A longer training cycle can simply involve two weeks with different jobs. One weekend gets the “bigger” long run, while the other weekend has a shorter, more comfortable (and safe) version. Your hardest workout can be scheduled when you’re actually set up to do it well, rather than when the calendar bullies you into it.

    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.

Wednesday pm location

Saturday am location

Sofie Manarin Nickel Loppet
Sunday, March 1, 2026

 March 8, 2026

May 24, 2026

SudburyRocks Race, Run or Walk