In this Issue:
- SUDBURYROCKS!!! MARATHON ANNOUNCES NEW PARTNERSHIP
- Rotary Park Fun Run/Walk
- Wineglass Weekend with
- Marchons Courrons Trécesson
2018 by Lindsay Richan
- The Importance of Embracing Easy Days
- Rocks!! Outdoors
- Upcoming Events
Wiky 10k and Grab the Wheel 5k (all this month)
- Running Room Run Club Update:
- Track North News
Marauder Bayfront Open Cross Country Meet
ANNOUNCES NEW PARTNERSHIP
October 11, 2018 For Immediate
“SUDBURYROCKS!!! MARATHON ANNOUNCES NEW
PARTNERSHIP WITH HEALTH SCIENCES NORTH FOUNDATION AND NORTHERN
SUDBURY, ON – At Health Sciences North
this morning, the SudburyROCKS!!! Marathon Committee announced
that the 2019 race would be supporting local health care by
benefiting both Health Sciences North Foundation and the Northern
“It is our absolute pleasure to welcome
Health Sciences North Foundation and the Northern Cancer Foundation
as the beneficiaries of the 2019 SudburyROCKS!!! Marathon.”
says Brent Walker, Race Director SudburyROCKS!!! Marathon, “we
have so many local partners and sponsors so it made sense for
us to give back on a local level as well. We’re thrilled
to be supporting healthcare in our back yard.”
Over the last 12 years SudburyROCKS!!! Marathon has proven itself
to be one of northeastern Ontario’s most popular races
and is Sudbury’s only Boston Marathon qualifier.
Last year’s race alone saw over 1,500 runners and walkers
“We are excited to be partnering with
SudburyROCKS!!! Marathon in the spirit of enhancing the health
and well-being of the people who live in our community,”
says Mary Lou Hussak, President and CEO, Health Sciences North
Foundation. “As one of the beneficiaries, funds raised
will go towards the purchase of priority equipment needs supporting
quality patient care.”
“It’s such an honour for us to be involved with
such an important race. The SudburyROCKS!!! Marathon is the
premier race in our area and we couldn’t be more excited
to be working with Health Sciences North Foundation to make
this year’s race the best ever!” says Tannys Laughren,
Executive Director, Northern Cancer Foundation.
Left to right:
Vince Perdue, Sheila Lada, Mary
Lou Hussak, Darren Jermyn, Tannys Laughren, Logan Stutz, Brent
Walker and Jason Turnbull
and sponsors of the SudburyRocks Race Run Walk Marathon
gather for a group photo after a press conference on Oct.
11 announcing new partnerships and beneficiaries.
New name, same game: Sudbury
Rocks!!! names new beneficiaries
HSN Foundation and Northern Cancer Foundation join forces
for 2019 event 18
Sudbury Rocks Marathon will return in 2019, with
the usual venue and organized by the usual suspects,
but there are a few significant changes.
Since 2004, the marathon has raised
more than $600,000 for Diabetes Canada. Now, participants
will be raising funds for two new beneficiaries
— the Health Sciences North Foundation and
the Northern Cancer Foundation.
Vince Perdue, promotions director
for the marathon, said the group has had a very
positive experience with Diabetes Canada, but they
felt they were missing a local aspect to the fundraising.
“Several years ago, we talked
about finding a good local partner that would be
valuable for us and the community,” Perdue
said at a press conference to announce the new partnerships.
“Our race has always been about fitness in
the community. My first thought was Health Sciences
North, and through those discussions, we also thought
about the Northern Cancer Foundation, and we started
the ball rolling.”
Both foundations do tremendous work
to improve the health of Sudburians. For the cancer
foundation, it's something that has touched just
about everyone's lives.
“In our running club alone,
we've had two members die from cancer, and five
who currently have cancer, so that is a natural
fit,” Perdue said. “Also, both foundations
have lots of experience with fundraisers and events,
and we really use our partners to help run Sudbury
Rocks. Without their help, it would be very difficult
to put on this event, so it's a winning combination.”
Organizers haven't defined a fundraising
goal for this year, but they want it to be the best
year ever, Perdue said.
“We really want to take a
step forward, and we have a team that is really
excited about it,” he said. “I'm happy
with having 1,500 to 2,000 people participating,
but even bigger would be great. It's more important
to have people's feet on the ground, because it
means more people are getting more fit as a result.”
Now named the Sudbury Rocks!!! Race
Run Walk Marathon For the Health of It, it happens
May 12, 2019 in downtown Sudbury. The event is open
to all ages and offers a one-kilometre kids event
for youth 12 and under, where they all receive a
medal just for finishing.
There will also be a five-km, 10-km,
half marathon, a full marathon (Sudbury's only qualifier
for the Boston Marathon), as well as a marathon
relay for groups of up to eight people.
The start line will be adjacent
to the Tom Davies Square courtyard on Minto Street,
and because it takes place on Mother's Day, all
ladies who cross the finish line will get a little
something extra for their participation.
Prizes are up for grabs for first,
second and third place in the solo paid races.
Darren Jermyn, associate vice-president,
health promotion, HSN and a running advocate, said
there are a lot of people who train really hard
for this event, and organizers are very excited
about that, but it's really about the community,
and to bring that together with these two new partners
is even more exciting.
“This partnership can only
lead to positive outcomes for everyone involved,”
For more information, visit sudburyrocksmarathon.com.
am so excited on so many levels! I love this event and
I am so excited to be a part of it this year. If you know
me - you know the number of years that I have ran in this
event and now I get to help plan it - whoot whoot!
Elizabeth Schweyer - Northern
14 , 2018
Fun Run / Walk 2018
Rocks Win at Rotary Park
to all who came out for the annual Rotary Park Fun
Run/Walk. Lots of little ones and a bunch of adults
took to the trails to help highlight one of the
many great trails we have right in the middle of
the city. For those not in the know, the Rotary
Park Trail is by the Adanac Ski hill.
There was a pre run
breakfast for all comers and then the runs got under
The Kids 1k went first.
A course deviation had them actually negotiating
an extra 500m. No problem as all were up to the
The 5k was the premier
event with trophies up for grabs for the top 3 male
and females. ALL participants in both events received
special Rotary Park medals.
Rotary Club Sunriser
president Kris Cacciotti was first across the finish
line handling the course distance (actually 4.7km)
in 20:41. Rocks!! member Tricia Grynspan came 2nd
overall and first overall female in a time of 21:30.
Her training partner and Rocks!! member Henry Wong
was 3rd male overall in 22:30.
It was great to see
a whole busload of international students come out
to help marshal the course. And kudos to Steve and
the Rotary Club for hosting the event.
by Donna Smrek
you run the marathon, you run against the distance, not
against the other runners and not against the time. ~
It sounded so harmless, a net downhill
So we travelled to Corning, to ‘get ‘er
We visited the town and drove the trail we would
Picked up our race kit and wine glass, oh that’s
where it unraveled!
The sites were amazing, grand hills
and rivered dales.
Quite happy to avoid last year’s Niagara gales.
As the fog ascended we saw mountainous views,
And our radios informed us of the impending rain
Around each bend was a brand-new
the point to point course was laid out just right.
You could feel the pull of the downward slope, a
first half completed before the mind went to ‘nope’.
The meadows and rivers and horses and cows, became
your answers to why, what, where and hows?
in miles, 26.2, so getting to single digits wasn’t
too hard to do.
Nine to go, not so fast, that’s 14 in metric,
Your brain and body duel while your mind works the
The crowds were plenty, they were
not thinned by a drizzle,
Which was a true blessing as my energy started to
At 25 miles, only a cow for f*@ing company, I swore
it was my last after one too many.
Get me to 26 and I’ll crawl
through my grimace,
Long gone is the courage to start, I need a miracle
FINISH…. I can see it, the
long street of glory.
YAHOO there it is, what a feeling!! True story!!
Marchons Courrons Trécesson
Note: One day after this article
was prepared I received terrible news. Lindsay has been
involved in a very serious automobile accident and has
incurred multiple injuries. She is hospital in Montreal
and will be undergoing surgery tomorrow. Flowers have
If you would like to send
a note her address is:
2ieme stage, ICU 290, room 12
Hopital Du Sacre-Coeur
5400 Boul. Gouin Ouest
Montreal, QC H4J 1C5
514 338 2222
This is my third year running
this race which holds a very special place in my heart.
It’s an amazingly well
organized free race to promote people to get out and move!
The race is located in northern Quebec, close to Amos.
I finished a 15 “day”
night-shift in Chapleau Ontario, leaving myself 1 day
to switch back to day-shift and attempt the run. I signed
up for the 20km which is two loops around lac Beauchamp,
consisting mainly of road running with 3km of gravel,
sand and single-track trails. My goal other than to stay
awake was to keep it at least under 5min/km. Running temperatures
were perfect and I exceeded my personal expectation (1:35:10;
4:45min/km pace) which made me quite happy… and
based on my race photos I could have pushed it a little
more (no face of pain)!
Marchons Courrons Trécesson 2018
The Importance of Embracing
The most important days for reaching your long-term
potential might be the ones that are the least exciting to upload
to Strava. Easy means easy . . . truly, honestly easy. That
probably requires you to leave your ego at the door when you
set off on your run, and it might mean that your daily run is
slower than your followers. And that’s okay. Embracing
easy days might be the most important thing you can do for your
long-term speed and health.
“Woah, woah, woah, stop right there!”
I can imagine someone saying (including younger versions of
ourselves). “Isn’t the goal to push until your body
is in a gelatinous puddle on the side of the trail? That’s
what the pros do, right?”
Wrong. The goal is to make easier efforts faster
over time, which requires a strategic, limited use of harder
work. In other terminology, running training is designed to
improve running economy, making faster paces take less energy.
Go too hard, too often, and you’ll be left thinking that
your potential is way lower than it actually is.
This week, we’ll talk about your everyday
training run. Next week, we’ll talk about workouts, where
the same principle applies. By rethinking what constitutes a
“good” run, you can make every run way better over
As coaches, we tell our athletes that the most
important runs each week are the easy days, which usually account
for at least 80% of total training time (with variance based
on background and goals). That seems counterintuitive. Those
days get fewer kudos, after all (unless you have a really good
photo and caption). Behind that counterintuitive message lies
many of the physiological principles that makes a runner faster
1. Easy running spurs aerobic development
The key word here is “angiogenesis.”
Angiogenesis is the process of capillary growth, largely occurring
from functional demands, like those from running, which spurs
vascular endothelial growth factor (VEGF) production. Capillaries
transport oxygen and help remove waste products, so the more,
Here’s the catch. Multiple recent studies
confirm an element of training theory that has been around since
the 1960s: more intense exercise may actually curtail aerobic
development via impaired angiogenesis. In addition, enzymatic
activity that is spurred by easy aerobic efforts can run directly
into a brick wall with too-hard training. If this were an episode
of MTV Cribs, when we get to the room with easy running, we’d
wink at the camera and say, “This is where the magic happens.”
2. Easy running recruits slowtwitch muscle fibers
Endurance running is a slowtwitch sport. That
doesn’t sound sexy at all, we get it. You probably won’t
message your Bumble match, “Baby, I’m more slowtwitch
than the rest.” But if your match is a physiologist, it
Slowtwitch muscle fibers have more capillaries,
process oxygen more efficiently, and generate more sustainable
force than their fast-twitch counterparts. Fast-twitch fibers
are broken down into two subgroups: Type IIa intermediate fibers
and Type IIx pure power fibers. Endurance runners want to be
as ST and FT IIa as possible relative to their genetic predispositions.
An ingenious recent study showed how aerobic
exercise can help you shake what yo momma gave ya more efficiently.
In the study, identical twins took separate paths, with one
doing a few decades of endurance exercise, and one living the
couch potato life. The endurance twin had 55% greater expression
of ST muscle fibers, lower bodyfat, higher aerobic capacity,
saved more on their car insurance, etc. Low-level aerobic activity
can raise our genetic ceiling over long time horizons. Go too
hard, and you’re recruiting those rapidly fatiguing FT
fibers. And fatiguing rapidly is bad for performance, for running
races and Bumble matches alike.
3. Easy running improves running economy
Running economy is a catch-all term that incorporates
dozens of physiological variables, most of which are improved
or supported by higher-volume aerobic training. More is not
always better, but it usually is. As Quenton Cassidy learned
in the book Once a Runner, it’s all about the Trial of
Running more supports aerobic, neuromuscular,
biomechanical, and musculoskeletal adaptations that make running
easier over time. To run more, your everyday effort needs to
be easy to avoid injury and burnout. No one wins anything with
fast easy days unless the local MRI office provides a punch-card
where you get every 5th image free.
Most runners will get faster just by increasing
mileage while doing faster strides (as written about in last
week’s article here: https://www.strava.com/athletes/1733803/posts/2951648).
If you run too fast on easy days, you’ll develop less
aerobically even if you don’t get injured, stagnating
after the short-term rewards are exhausted.
So what does easy running actually mean? For
the purposes of this article, we don’t need to get too
far into the weeds. It should be conversational (able to rap
a verse from a new Eminem single), lower heart rate (usually
aerobic threshold or below), and relaxed (no urge to stop).
Or, to put it another way, ask yourself this question:
Does your easy run impress your Strava followers?
If the answer is “yes,” you are
probably going too fast. Start your runs slow, with the option
to pick up the pace in the 2nd half if you feel perfect, but
never forcing it. Embrace the slow, embrace the strides, and
you’ll find yourself laying the foundation to reach your
true, long-term potential.
-Coaches David & Megan
Upcoming Local Events
Championships on beautiful Manitoulin Island Plus 10k
We have the 10 km Slower Runner Division
for beginner runners and walkers.
Sponsored by the Wikwemikong Health Centre Diabetes Program
this Race Starts at 10:00 a.m. Kaboni
10 Run Starts at 10:50 a.m.
Registration: 8:30 a.m.
to 10:15 a.m. – Wasse Abin Pontiac School
Entry Fee: $20 for Adults $10 for Students
Shuttle service is available.
Info: (705) 859-3164
Please click on the above poster for
all information and registration
Good afternoon Sudbury Runner's and Walker's,
See you all at Run Club tonight 6pm
your Sudbury Staff
We have FREE run club Wednesday nights
at 6pm and Sunday mornings at 8:30am.
North News - by Dick
Open Cross Country Meet
The Laurentian university women’s
and men’s cross-country running teams competed
at the Marauder Bayfront Open in Hamilton’s Bayfront
Park on the weekend, returning with 5th and 8th place
Over 300 runners from 13 schools competed,
including out-of-province teams from Dalhousie and the
University of Saskatchewan.
The women’s squad was led by Jenny
Bottomley, who placed 17th over the 8km course in a
time 30:17. She was followed by Megan Crocker who placed
20th in a time of 30:31; Nicole Rich who was 30th in
31:04; Breanne Steven who was 48th in 31:54 and rookie,
Pascale Gendron, who was 49th in 31:55. Displacers were
Jessie Nusselder who was 56th in 32:16 and Megan Sippel,
who was 79th in 33:03.
The women scored a total of 134 points
for fifth place with a top-five average time of 31:08
over the 8km course.
“This was our final regular-season
meet, and our first test over the 8km championship distance,”
said head coach, Dick Moss.” It was a fine performance,
overall, with good starting tactics and some gutsy running
over the final 3km.”
Individual Results - Laurentian
17, Jenny Bottomley, 30:17
20, Megan Crocker, 30:31
30, Nicole Rich, 31:04
48, Breanne Steven, 31:54
49, Pascale Gendron, 31:55
56, Jessie Nusselder, 32:16
79, Megan Sippel, 33:03
80, Sarah Thackeray, 33:07
105, Amanda Boudreau, 35:17
Team Results - Women
1. Dalhousie, 56 points
2. Western, 75
3. McMaster, 91
4. Toronto, 97
5. Laurentian, 134
6. Laurier, 186
7. Queen’s, 187
8. Saskatchewan, 207
9. Waterloo, 222
10. Lakehead, 243
11. Windsor, 250
12. Nipissing, 337
13. Ryerson, 382
The men’s team was again led by
2nd year runner, Paul Sagriff, who cracked the top-10
with a 9th place finish in a time of 25:13 over the
8km course. He was followed by rookie, Eric Gareau,
who placed 30th in a time of 26:03; Dylan McKevitt,
who was 65th in 26:36; Alexandre Fishbein-Ouimette who
was 107th in 28:04 and Jarod Milford, who was 114th
in 28:29. Mika Muinonen was the displacer, finishing
128th with a time of 29:40.
The men scored a total of 225 points
for eighth place with a top-five average time of 26:53
over the 8km course.
“Liam Passi and Caleb Beland have
some aches and pains, so we held them out of the race.
We want to make sure they’re healthy for the OUA
championships in two weeks,” said Associate Head
Coach, Darren Jermyn. “I’m confident we’ll
be ready to go for the OUA’s”
The team's next competition is the OUA
championships on October 27th on the Thames Valley golf
course in London.
Individual Results - Laurentian
9, Paul Sagriff, 25:13
30, Eric Gareau, 26:03
65, Dylan McKevitt, 26:36
107, Alexandre Fishbein -Ouimette, 28:04
114, Jarod Milford, 28:29
128, Mika Muinonen, 29:40
Team Results - Men
1. McMaster, 36
2. Western, 65
3. Windsor, 75
4. Toronto, 118
5. Dalhousie, 146
6. Guelph, 160
7. Lakehead, 178
8. Laurentian, 225
9. Waterloo, 232
10. Laurier, 249
11. Brock, 306
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <firstname.lastname@example.org>
information call me.
341 Fourth Ave, Sudbury On. P3B-3R9
sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes
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