In this Issue:
- 44th Annual Wiky Road Race
- Scotiabank Toronto Waterfront Marathon
- Upcoming Local Events:
Varsity Vampire Run Oct. 30
- Running Room Run Club Update
- Track North News University
of Toronto Open Cross-Country Running Meet
group at Wiky 2016
WIKWEMIKONG— It was a balmy 19 degrees
and humid for the 44th annual Wikwemikong Road Race as
about 100 walkers and runners came to Manitoulin’s
largest community on Sunday to take part in Northern Ontario’s
longest continually running 10K race.
Once again Head organizer Henry Hoy ensured
all participants were registered and transported to the
start line 10km away in Kaboni. The run is a point to
point event that runs from the small community of Kaboni
travelling directly north to the town of Wikwemikong.
The course is considered fast by those seeking
improvements in times. The mild rise in elevation for
the first 5.5km makes way for a very quick 2.5km downhill
leading to a mild descent for most of the remaining kms.
Sebastian Diebel claimed The Manitoulin Expositor trophy
37:35, while Sara McIlraith took the Wikwemikong Board
of Education trophy with her 40:38 finish.
Congratulations to the runners and walkers who took part
in this Manitoulin fall tradition.
Run for the Cure 5km Turkey
got to Run Fast AND Think Fast to Run Fast
by Sara McIlraith
Anyone close to me knows that I have
been chasing a sub 20 5k goal for a few years now. A
friend even threatened to enter me in the Guinness book
of Records for the most ‘almost’ sub-20
minute races run. I even broke a long-standing half
marathon tradition, and ran the 5k at the Ramsey Tour
in September trying to reach my goal. I finished in
a very disappointing 20:18. Out for my cool down, which
ended up being the length of a half marathon, I decided
something had to change.
With 3 weeks before the next 5k in Sudbury,
I tucked my tail between my legs, and asked Neil to
develop a 3 week training plan for me, something that
was completely different than what I had been doing.
I fully committed to the plan, resisting the urge to
run more mileage, my usual downfall. I added a third
intensity workout each week, and tried completely new
speed routines. Challenging my body made me actually
feel stronger. This helped me with my biggest hurdle
in breaking that time, my confidence. Neil has always
told me that the reason I haven’t run sub 20 is
because I don’t think I can. I had to work really
hard to break out of that negative mindset. I didn’t
tell anybody about this goal, but I’m sure they
probably thought something was up when I started doing
Saturday ‘intense endurance’ runs instead
of my usual LSD 25+k’r.
I drove out to Cambrian College on race
morning, feeling calm and ready to race. My mantra was
‘I want this’. I told Neil he had the morning
off race support duty, as I really wanted to do this
on my own. Following a very long warm up, I headed to
the start line. My race plan ingrained in my mind. Go
out hard the first k, hang onto the pace for the next
2, push really hard the 4th (my usual weak point) to
gain a buffer, then leave everything out there on that
really hard uphill last k. I completely entered that
race mind, where everything outside the hundred metres
ahead of you doesn’t exist. My confidence grew
as I hit my first 3 km goals, and really helped me push
past the negative demons in the 4th k. Climbing those
hills, turning the corner and seeing the race clock
and Vince’s smiling face drove me to the finish
line. I had done it! Not just done it, I crushed it.
Nothing else mattered in that instance.
Breaking that 20 minute milestone was
a huge confidence booster, and I carried it with me
over the next 2 weeks. The Run for the Cure was actually
only race 1 of 3 over 3 weeks. Fall is a busy time for
runners in Sudbury. Race 2 was the Turkey Gobbler, a
challenging 8k trail race. I ran strong and managed
to beat my time from last year by almost a minute.
Finally, my favourite race of the year,
the Wiky 10k road race. I look forward to this race
every year. The course starts with 6k of very gentle
graded uphill, then a 1k downhill, followed by 3k of
flat. My goal was to break 41 minutes. This meant pushing
harder in the first 6k than I had in the past. The 10k
distance is so challenging, it requires you to hover
just under your threshold while tapping into a lot of
endurance. Basically, it is a really long time to suffer.
I started to question myself in the second k, as I watched
my friend Michelle run by me. In the past, I would have
accepted my fate, and kept within that ‘comfort
zone’ hurt. My Garmin marked a pretty slow split
for the km, and I decided not to give up. I picked up
the pace again, and worked to catch up.. I held that
‘I’m not sure I can do this’ pace
to the downhill, and then kept that level of effort
up. At the 8k mark I seriously started to doubt myself.
I had to dig really hard to keep the feet moving. Knowing
that Michelle wasn’t far behind fueled me forward.
I entered the last section, 1 lap of a track, feeling
dizzy. Thank goodness Neil was there to cheer me on.
I finished feeling like I had never raced that hard
in my life, but ecstatic with my sub 41 minute time.
Long story short, I think that it is
really important to challenge yourself, but even more
importantly is the plan of attack. Changing my training
was the key to getting past my plateau. Getting out
of the training rut, and placing my trust in Neil’s
plan was a very rewarding experience. I can’t
wait to see what he comes up with for my next running
Double lung recipient Mary Manitouwabi
completes 10km walk
Wiky 10 km 2016
by Mary Lou Trowell
Wiky 10km 2016 was a first for me. Many of my friends
from the Running Room have done this local event and
have spoken highly of it. The course proved to be relatively
flat and the scenery spectacular with the beautiful
fall colours this year. The organizers are very welcoming
- especially liked that they called you by name when
I registered with my friend Claire Cote. A shuttle service
takes you to the starting line in Kaboni - was expecting
this because of information on their website. What I
wasn't expecting was hearing my name called at the start
line in a curious way - Mary Lou? I turned around to
see a former nursing student of mine who had a lung
condition that necessitated a double lung transplant
last January. Mary Manitouwabi, accompanied by her supportive
husband, was at the start line to begin walking the
10 km and walk it she did ! When she crossed the finish
line, there were loud cheers - I gave her a huge hug
(from me and all her former nursing teachers at Cambrian)
and I shed more than a few tears. What an accomplishment
! She has been ill for 10 years, waited 2 years for
a transplant in Toronto - some of it away from her husband
and sons, other family and friends. The transplant occurred
in January and here she is in October in her home area
walking 10 km - what an amazing accomplishment for an
amazing young woman. I have no doubt but that she will
do other such events in the future.
Sudbury runners and walkers did well on the course -
Sara McIlraith was the first woman to cross the finish
line. Many of the Sudbury Rocks Running Club were first
in their age categories - Vince Perdue, Frank Lesk,
Catherine Perrin to name a few. It was especially heartwarming
to see children and teenagers doing the 10 km. (the
only distance in the Wiky event). The intent of the
event is to promote health and establish healthy lifestyles
that participants will continue. For local residents,
Mary's courage and determination should prove to be
a huge motivator.
|Kenya's Philemon Rono wins Scotiabank
Toronto Waterfront Marathon
Canadian Olympian Eric Gillis takes fifth overall
Philemon Rono of Kenya won Sunday's
marathon, which took place in fairly cool, damp conditions.
Kenyan runner Philemon
Rono was the champion of the Scotiabank Toronto Waterfront
Marathon on Sunday, winning with a time of 2:08:27.
Olympian Eric Gillis won
the Canadian title, coming in fifth overall with a time
of 2:13:44. Gillis had been gunning for the Canadian record
of 2:10:09, but told reporters after the race that his
body wasn't feeling optimal in the second half.
"I don't want to make
excuses, but I got wound up and I don't usually feel that
in my hips and my knee," he said.
"No regrets, it was
a good effort. I think it was just one of those days."
Olympian Eric Gillis missed the Canadian record, but was
still the Canadian champion on Sunday. (CBC)Krista Duchene
was the Canadian woman champion, coming in fifth among
the women and crossing the finish line at 2:34:02.
Shure Demise wins
The overall winner of the
women's race was Shure Demise from Ethiopia, winning with
a time of 2:25:19.
Demise told reporters,
through a translator, that she felt a "great deal
of happiness" upon crossing the finish line.
Shure Demise, winner of the women's race, crosses the
finish line. (Twitter.com/SportStats)
More than 25,000 runners
More than 25,000 people ran in the three
races that were part of the marathon on Sunday.
A total of 4,833 people registered for
the marathon, 11,488 for the half-marathon, and 8,851
for the five kilometre race.
Scotiabank Toronto Waterfront
More than 25,000 people ran in three Scotiabank Toronto
Waterfront Marathon races on Sunday. (Athletics Canada/Twitter)
Runners from more than 60 countries
took part, event organizers said in a news release.
Alexis Kronwald-deBruyn, publicity
co-ordinator for the event, said she considers the early Sunday
morning event to be a success.
"We have beautiful weather
out here. It's perfect conditions for the runner, despite a little
drizzle at the beginning."
85-year-old Ed Whitlock sets world
record at Toronto marathon
Israel · CBC News
October 17, 2016
85-year-old Ed Whitlock finished
Sunday's Toronto Scotiabank Waterfront Marathon with a
world-record time of 3:56:33.2. (Todd Fraser/Canada Running
Ont., octogenarian and champion runner Ed Whitlock
felt "great relief" upon crossing the
finish line of Toronto's Scotiabank Waterfront Marathon
in record time on Sunday.
"I had real apprehension
about how I was going to finish at around halfway,"
Whitlock told Metro Morning host Matt Galloway.
Despite his fears,
the 85-year-old Whitlock still managed to set a
world record for his age group Sunday. He finished
the marathon in just three hours, 56 minutes, and
"My goal was to
run around 3:50," said Whitlock. "Things
fell apart in the second half of the race."
Compared to his previous
world records, Whitlock said his accomplishment
Sunday was less impressive than his earlier record,
set at the Toronto marathon 12 years ago when he
was 73 years old. He ran that marathon in just two
hours and 54 minutes, a record that still stands
Whitlock started running
as a teenager, but stopped when he moved to northern
Ontario at the age of 21. "There
was no running up there in those days," quipped
Whitlock. "I didn't start
running again until I was 40, so I've been running
more or less continuously from 40 up to my current
Whitlock said the incentive to set
records in his age group keeps him running. "To
some extent you're always happy when you've reached
another milestone of five years older," he
Seasoned runner, seasoned
And Whitlock's running shoes have
reached those milestones along with him. In Sunday's
marathon, he said he wore a pair he's had for around
20 years. "I wear them well past their due
date," said Whitlock. "I'm not a fan of
the current shoe design, and I have a small supply
of this particular model of shoe."
'I'll keep running as long
as I can'
Setting world records comes at a
painful price, Whitlock revealed. "My legs
are shot today," Whitlock said. "I seemed
to be OK yesterday after the marathon, walking around
and that sort of thing, but rigor mortis has set
Whitlock said he doesn't know when
his next marathon will be.
"It depends how my training goes," said
Whitlock. "One never knows when one has run
one's last race, and I'll keep running as long as
Locals and Friends in Toronto
Emily Dodge and Pascal Renard
As usual there were many
runners from the Sudbury area at this year's event. Kudos
goes out to all participants. You did well on a warm and
very humid day.
A special congratulations
goes out to 13 year old Emily Dodge who came 71st out
of 6583 runners in the 5km. She was 15th overall lady
and her 20:43.9 finishing time placed her 2nd in her age
Not to be outdone our Masters
half marathoner, Pascal Renard, ran an outstanding race
to come in 14th overall out of 9925 participants. His
time of 1:14:44.3 placed him 2nd in the Masters group.
Ali and Amanda in Toronto
by Ali Cummings
Expo was great as usual.. Amanda won a free t-shirt
and we both bought new shoes for 25% off (gotta
love a bargain!). We did some shopping with my
mom on Saturday and had a dinner in with my parents
on Saturday night.. lead up to race day was really
We left tons of time, but there were less than
50 toilets at the start area, clearly not enough
as we waited in line for at least 25 minutes,
had to run to the start and jump over the barricade
to get into the corral. It was tight for time
and not ideal. We started off in the rain (that's
marathon #4 for me in the rain) but it cleared
up around 5k ish? and that's when the temperature
started to rise. Too humid for my liking and very
warm for mid-October!
Amanda and I split up around 22k (ish?), I picked
up and was feeling pretty good for a while...
I'm not sure if it was too much pick up, the heat,
my last gel not sitting right, the dehydration
or the distance (probably a combination), but
I was pretty wobbly crossing the line (confirmed
by my other aunt who saw me on the live feed -
thankfully they panned left so viewers missed
me tossing my cookies, or in this case, gels).
I was pretty dizzy & tired & just felt
so awful ... a surprising and somewhat disappointing
feeling for a race that I felt really prepared
for. Needless to say, I'm looking forward to the
next one, so I can feel better about running in
However - there is nothing like running at home!
The BEST part about the race (in addition to the
first half with my buddy) was all our cheerleaders
- I saw 2 of my sisters & mom & dad &
my 2 aunts (with the police officer!), 2 friends
from high school, 2 of my mom's running friends,
another family friend, Amanda's mom & stepdad
& fiancé & aunt & brother &
sister-in-law.. Some of them we saw 2 or 3 times!
The race is excellent for spectators (which also
means lots of turnarounds, but all the cheering
is worth it). I felt so loved & supported...
and they each gave me some pep in my step and
a bit more of a smile! (Better not forget, I saw
Rocks!! runners Yves & Mike en route too!
Oh, and Amanda saw Ed Whitlock!)
Next up - Amanda says she's going to work on improving
her half marathon time and I'm thinking a spring
race to go for a PB - maybe my 3:20 marathon or
1:30 half goals will come to fruition!
Hello Runners and
I first want to congratulate everyone
that ran or walked in the Toronto waterfront Marathon
weekend races, everyone did awesome, I also wanted
to give a shout out to my man Joel Zazulak who trained
with me all summer through the half marathon clinic
and stuck with it and progressed so smoothly and finished
his first half marathon great job man.
Speaking of clinics there is also
a Half Marathon clinic starting in november to be
taught by Ryan Marshaw a very experienced Marathoner
and knowledgeable coach.
This Saturday there is a super saturday
promotion going on where you get to come in for saturday
and gain knowledge on clinics and gain a discount
if you are interested in signing up for a class.
Have a great week and see you at Run
club tonight at 6pm.
Also we have been getting in our new
fall line of clothing and shoes so come check them
out, as well as some new winter apparel is arriving
Your Sudbury Running Room Team,
Eric, Cassandra, Ania, Bernadette,
Jordano, Justin, Alex
Your Sudbury Running Room Team,
Eric, Ania, Cassandra, Bernadette,
Alex, Jordano, Justin
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
North News - by Dick
University of Toronto
Open Cross-Country Running Meet
Centennial Park, Etobicoke, ON, 10/16/16
Men's team: (L to
R) Caleb Beland, Jacob Dupuis-Latour, Gordie Chown, Luke Mackrell
The Laurentian cross-country
running teams competed at the University of Toronto
Open in Etobicoke's Centennial Park on Sunday. The
women's team placed second out of six teams and the
men placed fifth out of eight teams.
The women's team score
was 57 points, with a top-five average time of 19:00.1
for 5km. The men's score was 128 points with a top-5
average of 27:27 for the 8km course.
The women were led by
Jenny Bottomley, who ran the 5km course in a personal
best time of 18:43 to finish in 9th place. She was
followed by Megan Crocker who also ran a personal
best, placing 14th with a time of 18:59; Jessie Nusselder
was 15th in 19:03, Nicole Hessels was 16th in 19:06
and Nicole Rich was 17th in 19:07. Displacers were
Marissa Lobert, who finished 18th in 19:10 and Breanne
Steven who placed 29th in 20:00.
The men were led by Dylan
McKevitt, who placed 19th with a time of 26:47. He
was followed by Ewan Craig, who was 22nd in 26:55;
Gordie Chown, 31st in 27:28; Jacob Dupuis-Latour,
44th in 27:57 and Sam Delage, 48th in 28:06. Displacers
were Luke Mackrell who was 49th in 28:10 and Matteo
Reich, who was 71st in 30:25.
“We trained hard
last week and some of the women were a bit leg-dead
today,” said head coach, Dick Moss. “But
they ran in a tight pack, helped each other throughout
the race and our top-5 finished within 24 seconds
of each other. That’s exceptional. The men were
a little banged up today, but they’ll be ready
to go for the OUA championships in two weeks.”
The cross-country team’s next
race is the OUA Championships in two weeks on the
same Centennial Park course.
Jenny Bottomley (1st LU
finisher - women)
Individual Results - Laurentian Women
9. Jenny Bottomley, 18:43
14. Megan Crocker, 18:59
15. Jessie Nusselder, 19:03
16. Nicole Hessels, 19:06
17. Nicole Rich, 19:07
18. Marissa Lobert, 19:10
29. Breanne Steven, 20:00
46. Jenna Whitney, 21:03
52. Kelsey Lefebvre, 21:23
Team Results - Women
1. U. of Toronto, 15 points
2. Laurentian, 57
3. Brock, 109
4. Waterloo, 109
5. Laurier, 115
6. Ryerson, 142
Individual Results - Laurentian
19. Dylan McKevitt, 26:47
22. Ewan Craig, 26:55
31. Gordie Chown, 27:28
44. Jacob Dupuis-Latour, 27:57
48. Sam Delage, 28:06
49. Luke Mackrell, 28:10
71. Matteo Reich, 30:25
75. Jarod Milford, 31:38
Team Results - Men
1. U. of Toronto, 27 points
2. Waterloo, 58
3. Guelph, 78
4. Laurier, 119
5. Laurentian, 128
6. Brock, 142
7. UTTC, 147
8. Ryerson, 174
Full Results: http://bit.ly/2ewbnR0
(L to R) Jessie Nusselder,
All photos below:
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <email@example.com>
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