In this Issue:
- 5 Essential Tips for Winter Running
- YOUNG: Teetering on the fence for Canada
Sudbury SwimRun Challenge
- Upcoming Local Events:
Woolly Hippo January 22, Sofie's Loppet February 12, Hypo
Half February 19
- Running Room Run Club Update
- Track North News
5 Essential Tips for Winter
from our friends at the
Canadian Diabetes Association
you’re preparing for a hike, 5K, 10K, half or full
marathon, training throughout the winter is often a necessity.
Donna Dowsett, a Team Diabetes co-ordinator,
Canfitpro-certified personal trainer and marathon clinic
instructor for The Running Room, knows just how challenging
winter running can be. She’s helped countless runners
prepare for winter’s icy and unpredictable weather,
and has the tips you need to stay in shape while staying
1) Skip the Treadmill When Possible
“It is so important to continue to train
outdoors whenever possible,” Dowsett says. “The treadmill
is a fabulous backup for those days you just can’t get out,
but running or walking on the treadmill is never going to be the
same as being outside.”
Dowsett says that because a treadmill’s
surface is moving for you, it’s not accurately simulating
running outdoors where it’s up to you to propel yourself
“Treadmills also won’t provide the
same surface for training your feet,” she says. “Your
feet are taking a huge pounding with any distance, and they have
to get used to the surface you will be running on.”
2) Dress Appropriately
“We know from experience that winter weather
can change really quickly,” Dowsett says.
“If the first time you go out you freeze,
you will never want to run again. Overdress the first few times
you run until you get to know how your body will react.”
So what's the best way to dress for winter running?
Layers. Start with a wick-away base layer, then add a thermal
layer and top it off with a windproof jacket that’s reflective
so drivers can see you at night and early in the morning.
In addition, Dowsett stresses the importance of
keeping your extremities warm. She suggests choosing mittens over
gloves, always keeping your head covered, and wearing thermal
wick-away socks to keep your feet warm even if they get damp.
If the wind chill is a major factor, be sure to reduce exposed
skin and wear a balaclava to warm the air you’re breathing.
3) Watch Your Step
When running in snow, Dowsett says to adjust your
pace for poor ground condition. Trail running shoes can be helpful
for winter running or, if it’s icy, you might want to consider
grips for the bottom of your shoes.
“By shortening your stride and reducing
your pace, you will have far less chance of tumbling,” she
advises. “And when running with a group, give lots of space
to the person in front of you. If they fall, you don’t want
to be so close that they take you down with them.”
4) Bring Water
Even though you’re not sweating as much
during a winter run, Dowsett says you’ll still need to bring
fluids. She suggests carrying water or electrolytes for any run
over 45 minutes.
“Winter training usually is in preparation
for a spring event,” Dowsett says. “We all know that
Canada can have some pretty warm springs. If your body isn’t
used to taking in fluids it will definitely rebel against you
on race day.”
5) Be Safe and Be Realistic
As important as outdoor running may seem, never
take it to extremes. “When it’s -30 °C, you have
nothing to prove, so run inside or do some indoor cross-training,”
In addition, whenever you’re exercising
with diabetes, always talk to your diabetes educator or physician
before beginning any exercise plan, and always bring an emergency
snack in case of blood sugar lows. Visit diabetes.ca to learn
more about the basics of exercising safely with diabetes.
Remember, keeping your running routine fun is
a great motivator to get outside, and one of the best ways to
do that is to join a running group, or make plans with a friend.
If you’re interested in raising money for
a great cause while getting in shape, Team Diabetes may be the
option for you. Learn more about Team Diabetes’ local and
international races by contacting a Team Diabetes Coordinator
in your area.
- Krista Lamb
- See more at:
on the fence for Canada Games bid
Laura Young, Special to Sudbury Star
Sunday, January 15, 2017 5:35:44 EST PM
you know who Darren Derochie, David Spears, and Gary Trevisiol
What about Eric Wohlberg, Denis Vachon,
and Robert Esmie? How about: Alex Baumann, Megan Duhamel,
Rebecca Johnston, Tessa Bonhomme, Devon Kershaw, Curtis
Halladay, and Steve Daniel?
Who are Gord Apolloni and the late Peter
Where would you go to find out, besides,
I think the answer to that
is why I sit on the fence about Sudbury’s bid for
the 2021 Canada Summer Games.
This week, city council voted
in favour of bidding by a vote of 8-5. The city paid a
non-refundable deposit of $20,000 for phase one of the
bid and $10,000 for phase two. There is a website designed
to begin establishing support for the bid and the games
The other cities bidding
are Niagara, Ottawa, and Kitchener-Waterloo and Cambridge
in a joint bid.
The games are the largest
amateur, multi-sport event for amateur athletes. Andre
de Grass, Steve Nash and Sydney Crosby all competed in
the games, either in summer or winter. Winnipeg will host
the 2017 summer edition, which features 17 sports.
The final decision for 2021
is due March 1.
It would cost the city $3
million of the $9 million price tag toward infrastructure.
Like council, my thoughts
The idea of a new pool, however,
makes me want to buy a new suit and goggles in preparation
and plan the day right down to perfection. Oh, what workout
to do? What to eat afterwards?
And yet, with a steady leak
of layoffs and a suffering mining industry, to name some
problems, should the city spend money on the games?
But it would be a wonderful
experience and worthy expenditure, especially if it was
part of an overall, larger strategy to improve the city’s
And let’s develop a
soccer dome for good measure.
Which brings me to the word
everyone tosses around when they discuss hosting large
And that’s where I
think my trouble lies. I don’t recall how Sudbury
celebrates the legacy of the athletes we have cultivated,
nor the people who guided them. If I didn’t list
their names, would anyone know who they are? Where are
the names of streets or avenues for these athletes and
Apparently, most youngsters,
and even varsity swimmers, don’t know who Baumann
is and that he went on to lead a legacy of sport at Own
the Podium Canada, which carried us through the home Vancouver
Olympics and the Sochi and Rio Games. He now resides in
New Zealand, but his children swim for Canada.
Apparently the faded and
chipped painting of Baumann on the wall at Laurentian
University's Ben Avery building is to be covered in new
paint as part of the improvements around the campus. Fortunately
there is a plaque nearby honouring him and his coach,
But if you don’t come
to the pool - and many Sudburians have never swam in the
Jeno Tihanyi Olympic Gold Pool - would you know that?
Overall, would you know Sudbury
is a winning city that grows amazing coaches and athletes
who are personally driven and who can compete on the provincial,
national and world stages?
As part of any effort to
host the Canada Summer Games, Sudbury needs to create
some sort of acknowledgment – nothing too fancy
or crazy - at every entry point to show one is entering
a city that breeds champions. We need to keep their feats
alive as a positive example of what this community can
And then let’s work
on a strategy that sees us care for what we do have while
planning for the future.
Young's Personal Best appears every other Monday in The
NEW Sudbury SwimRun Challenge
are very excited to announce the registration for the Sudbury
SwimRun Challenge is now open and we have early bird pricing
until January 31st!
This will be the first event of it's kind in Canada and
we are so excited that it's going to be right here in Sudbury!
If you haven't heard of the SwimRun events that have been
taking Europe by storm here's some info of what you can
expect. Unlike in Europe where the courses can be up to
three times in length and participants must complete the
course in partners you will be able to enter the Sudbury
SwimRun as an individual. The event will be taking place
at the beautiful Kivi Park where participants will complete
3-4 swims from 500m-1000m and 3-4 runs ranging from 1km-5km.
This will truly be an event to remember that will be fun
and challenging while taking in all the beauty Kivi Park
has to offer.
With the majority
of multi sporting events being in the southern part of the
province this will be a great opportunity to showcase the
North and show what we have to offer to the rest of the
province and Canada. The event will be family friendly with
activities for kids while mom or dad or both are out on
For our first year we will be closing registration as soon
as we hit 150 participants and with the early bird rate
until January 31st don't delay in getting registered! Please
Upcoming Local Events
Cross Country Fitness Club Hosts The 2017 Woolly
Classic & Skate Ski Races | Sunday, January
22nd at the Naughton Trail Centre
1 Denis Avenue, Naughton, ON P0M 2M0
Mass Starts in Waves
11:00 AM Start – Paranordic 700m & 350m
| Jackrabbit 700m & 350m
11:15 AM Start – Midget 3km | Open 5km | Open
Para, Jackrabbits & Midget Races: $10 | 5km
& 15km: $25 (WCCFC Members will receive a $5
cash rebate at bib pickup.)
Registration closes at midnight, Friday, January
Sign up at the chalet or online at
*Note: There will be NO ONSITE REGISTRATION on race
Draw Prizes | Free Snacks &
Hot Chocolate | Wood Fired BBQ Burgers for Sale
| Heated Wax Hut
Register and receive 50% off a
TRAIL PASS Jan 21st.
For race information, please contact WCCFC President
& Chief of Competition, Mary Waddell: email@example.com
For media inquiries, please contact
WCCFC Media & Communications Coordinator, Jessica
McShane: firstname.lastname@example.org | 705-626-0251
are on Sunday. Para nordic 1.5km - stadium and
shed. 5km - gully, shed, wall, extension, 1 lap.
16km - gully, shed, wall, sophies, extension,
two laps, 24km - 3laps. All races start on the
field and all races conclude with one lap of the
Tentative start times on Sunday
are 10:00 for the para nordic and 10:30 for the
February 19th, 2017
10km and 5km Races
Sudbury Running Room - View Map
Cedar Pointe Plaza
117-1984 Regent St
Sudbury, ON P3E 5S1
Information and Registration
Happy Wednesday Runners and Walkers
We are very excited to announce that
Erika is starting her 5km clinic this coming Monday,
January 23rd. Erika is a great leader and we appreciate
everything she does! If anybody is interested in joining
Erika's 5km clinic, it's not too late. Sign up online,
stop by the store, or call if you have questions.
Hypothermic half marathon, 10km, and
5km races are approaching fast on February 19th. There
are a handful of spots left if anybody would still
like to join in. The race is followed by an all you
can eat brunch buffet at Buzzy Browns! We
need volunteers :) All volunteers
get a free brunch (on top of all the fun) :) Please
contact us if you are interested in this great volunteer
Happy Running! Happy Walking!
Your Sudbury Running Room team,
Eric, Cassandra, Ania, and Alex
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
| ABOUT US | CONTACT
| ARCHIVES | CLUBS
| EVENTS | PHOTOS
| RACE RESULTS | LINKS
All photos images and content copyright Sudbury Rocks!!