In this Issue:
- Run Celebration in Style
- The Art of Rest
- Sudbury Rocks!!! Diabetes Canada Rebrands
- Sudbury Rocks!!! Meet Donna Smrek
- Upcoming Local Events:
April 23 Unbreakable Spring Open
- Running Room Run Club Update
- Track North News LU
XC/Track: All-Time Records List Updated, Alumni Input
Run Celebration in Style
In Northern Ontario we might end our run with
a group gathering at Buzzy's for a beer...maybe even a non alcoholic
version and a sarsaparilla or two for the really thirsty.
NOT SO down south. Our southern Rock!!, Xavier
Icardo, shows us the way his group tops off a tough day on the
roads and trails in Toronto.
Nothing like a single malt to warm up the body
and soul. I knew we made good single malt whiskey in Canada...
and of course there's the Scottish making Scotch. What I was
absolutely unaware of was the Japanese entering this sacred
By the looks of the group the product appears
to be of acceptable quality.
Xavier slurs these words:
"I don't always drink single malt. But when I do I only
Train on my friends!
group (Xavier is sporting the blue toque)
The Art of Rest
Paul Ingraham, Vancouver, Canada
About Paul Ingraham
I am a science writer, former massage
therapist, and I was the assistant editor at ScienceBasedMedicine.org
for several years. I have had my share of injuries and
pain challenges as a runner and ultimate player. My wife
and I live in downtown Vancouver, Canada. See my full
bio and qualifications, or my blog, Writerly. You might
run into me on Facebook or Twitter.
finer points of resting strategy when recovering from
injury and chronic pain (hint: it’s a bit trickier
than you might think).
Resting “properly” is trickier and more
important than most people realize. When you are injured
— especially a repetitive strain injury (RSI)
— how much rest is enough rest? Is there such
a thing as too much rest? What if you get out of shape
or lose muscle? Is it necessary to rest completely,
or is it adequate to rest only the injured part? Is
“taking it easy” enough, and for how long?
How do you know when to lay off and when to “use
it or lose it”? How can you rest anatomy that
you need to use all day, every day?
These questions aren’t
especially difficult to answer with regards to most
ordinary injuries — you sprain an ankle, you stay
off it for a while, no big deal. No “art of rest”
They become more of a challenge
when there is more at stake, when you have an injury
that is not healing well and is dragging on and on,
or a pain problem that cannot quite be diagnosed. It
is more difficult and more important when you are hurt
in a way that keeps you from earning a living, or in
a body part that is hard to stop using (feet), or when
the amount of rest required for healing seems to be
cruel and unusual punishment, as with many overuse injuries
— injuries that almost always strike at the heart
of your work or play.
Both patients and professionals
often pay lip service to the importance of rest, while
in practice are nearly ignoring it, or even defying
it. Patients are often even encouraged to do precisely
the opposite of rest: to “work through”
their pain, to push too hard too soon, to value on-going
performance and fitness over rehabilitation. The number
of cases where resting is actually treated like a meaningful
strategy seem to be outnumbered about 10 to 1 by the
cases where it is given only the most token consideration.
Until those numbers reverse, it’s
a topic well worth writing about.
People tend to think rehab
is all about a gruelling regimen of therapeutic exercise.
That’s the cliché — lots of movie
montages have shown it that way. But that’s rarely
how it happens. It’s usually lazier.
Before we get rolling,
I want to quickly shoot down the most common objection
to the suggestion to rest thoroughly: the fear of “going
to pot” or getting critically out of shape. This
fear is often expressed by the most fit people, who
are actually in the least danger. They also often tell
me that they have been “warned” by a their
doctor (or therapist) that staying in shape is more
important than resting, and that they need to be “careful”
not to rest too much. That’s backwards! In general,
rehabilitation should almost always put physical conditioning
on the back burner, especially at first. Worry about
healing first, and then concern yourself with restoring
any fitness you have lost. Why?
If you’re worried
about getting fat specifically, there are many experts
saying loud and clear that calorie intake is by far
more relevant to fatness than exercise. Just eat less
when you’re not exercising!
Keep perspective: even
people with extremely serious injuries, far worse than
any case of runner’s knee or shin splints, do
recover their fitness. I witnessed this firsthand over
the last year, as my wife recovered from multiple fractures
without any rehab heroics — just time and modest
effort, and only after a lot of resting, when she was
good and ready. She ran Vancouver’s Sun Run recently,
a little over a year after her car accident. And she
didn’t even train for it!
One more time, with feeling:
you have to be healed before you can maintain or develop
fitness, let alone optimize it. First things first.
Let’s get this out
of the way early as well: bed rest (a.k.a. total rest)
is pretty much dead as a concept in rehabilitation.These
days, doctors won’t even cast a fracture if they
can avoid it — fractures heal faster when they
aren’t completely immobilized.1 Even a hip fracture
doesn’t get you a get-out-of-exercise card any
Replacing bed rest is the
concept of “early mobilization” or “active
rehabilitation.” The idea is to get you moving
as soon as possible — short of actually reinjuring
you.3 A great deal of scientific evidence suggests that
the stimulation of movement, especially in the early
stages of healing, is a crucial part of recovery from
injuries and surgeries.
Acute low back pain has
been shown to respond much better to normal activity
than to bed rest.45 Achilles tendon ruptures have been
shown to heal faster with early mobilization after surgery.6
Whiplash victims recover much faster if they get moving
right away after their accident, rather than wearing
All of this is why therapeutic
exercises like PF-ROM, mobilizations, functional training,
reflex stimulation, endurance training, and many more
are such a crucial part of serious rehabilitation.
On the other hand, sometimes
active rehabilitation is too active …
exercise your way out of every problem
There is a common attitude
in rehabilitation circles that patients can exercise
their way out of any problem. I routinely see patients
who have been encouraged by health professionals at
every turn to challenge their tissues with therapeutic
exercise. They receive this advice despite a strong
possibility that continued exercise is exactly the wrong
thing to do.
Long before breaking under
a strain, tissue often gets “sick” —
a failure to keep up with maintenance and repair to
match the strain. Once that happens, the tissue loses
the ability to tolerate even minor stresses. Activities
that used to be just fine are suddenly a problem. There’s
only one way out of that trap: adequate rest is critical.
You have to almost completely stop challenging the tissue,
or it will never have a chance to recover.
In my experience, I have
often seen patients in this predicament who have suffered
years of chronic pain simply because they never rested
adequately. (They may believe that they have, but “taking
it easy” for a couple weeks is often not actually
enough rest.) This predicament is particularly tragic
because rest is so cheap and safe that there’s
hardly any reason not to try it.
And yet patients are often
pushed to exercise too hard, too soon. Why? A little
In 1995, a publicly owned
insurance company published a report about whiplash,
authored by an organization called The Quebec Task Force
on Whiplash-Associated Disorders.8 People in my line
of work refer to this report as “The Quebec Task
Force,” or even just “Quebec” as in
“In 1995, Quebec recommended active rehabilitation,”
as though the province of Quebec was somehow personally
bullish on the whole idea of active rehabilitation,
and more or less gave insurance companies everywhere
a great reason to push people hard through rehabilitation.
Countless insurance adjusters, physiotherapists and
doctors started telling accident victims to get back
into the gym as soon as possible. But how do you define
“as soon as possible”?
Unfortunately, many fans
of the QTF were pretty aggressive about it. I’ve
seen cases where people were sent to the gym to do strength
training exercises within days after an accident, when
the tissue is still inflamed. Those of us less enthusiastic
about the QTF9 witnessed a huge increase in the number
of patients who had been pushed much too hard, much
too soon. Yikes.
There is a balance to be
struck. On the one hand, it’s clear that early
mobilization and general activity is valuable. On the
other hand, it’s just as clear that you can aggravate
and even re-injure yourself by trying to do too much,
too soon. If you feel that a physiotherapist or doctor
is pushing you too hard, there’s a good chance
that they are.
Re-injury and collateral
injury10 are real risks. People get hurt trying to get
over being hurt all the time. Keep this in mind!
pain: the perfect example
Of all the repetitive strain
injuries, patellofemoral pain is the trickiest to rest
effectively. Patellofemoral pain is a type of runner’s
knee that affects the joint between the femur and kneecap.
It’s unusually sensitive to over and underloading,
and can take a long time to recover even under optimal
conditions, and so it’s more difficult and more
important to rest PFPS properly than other conditions.
It emphasizes everything about the challenge of resting.
It’s tricky because
the patellofemoral joint is naturally a high performance
joint that tolerates intense pressures under the kneecap…even
when you aren’t doing anything impressive with
it. And when you make a point of exercising your knees,
the intensity goes up way more than most people realize.
And so, unlike most other RSIs, you can easily overuse
your patellofemoral joint without even realizing it.
For most RSIs, getting
the rest right is still an interesting challenge. For
patellofemoral pain, it’s more like driving a
sports car with super sensitive steering. Writing a
book about patellofemoral pain forced me to think quite
deeply about what it meant to “rest properly.”
Relative rest and
allowing adequate recovery
The art of rest is mostly
the art of “relative” rest: finding a way
to stay active and fit without placing stress on injured
or severely fatigued tissues. Like rest in general,
it is a neglected concept in rehabilitation. The challenge
can and should be tackled with precision and creativity.Done
right, it can be the closest thing there is to a “miracle
cure” for many common repetitive strain injuries
for which there is virtually no other effective treatment.
There are three kinds of
people who need relative rest:
Inactive people who
suddenly lose the ability to continue doing the only
exercise that they were getting before injury. For
instance: a self-confessed couch potato who walks
several blocks to work every day, but then stops doing
even that when she gets a case of plantar fasciitis.
athletes who find it “impossible” to stop
running, or cycling, or swimming, or playing soccer,
or whatever it may be that they are passionate about.
For instance: a serious runner who gets iliotibial
band syndrome, but continues to run 5k/day and claims
to be “taking it easy.”
Healthy, active people
who want to optimize their fitness and reduce injury
All of these people need
to rest relatively. Even though they have quite different
priorities, there is lot of overlap between their needs.
All need ways of giving some specific tissues a break
while continuing to challenge other tissues. The need
to avoid stressing injured tissues is obvious. It’s
less obvious how the same principle applies to healthy
active people — but still very important.
recovery from injury and recovery from exercise
Every workout is like a
mild injury that you have to recover from, shielding
yourself temporarily from additional stress on the recovering
tissues. And yet few active people and amateur athletes
give their tissues enough time to recover and adapt.
This can really increase the risk of injury, lead to
feeling run-down, and is far from optimal for fitness.
For instance, it’s
extremely common for people to go back to the gym long
before their muscles have fully healed from the last
workout.11 Progress may be less than it could be, and
a sneaky hazard of overly frequent training is that
it sucks to be perpetually not quite recovered.
You never actually get
to enjoy your full fitness if you are too active, too
often. Guys keen on the gym are particularly prone to
this, spending far too many days of the month feeling
sore and weak — strength remains reduced for days
after the obvious sore phase is over — instead
of actually feeling and enjoying their full power. It’s
most obvious in their case, but the same thing applies
to nearly any kind of intense workout: not only do you
need adequate rest, you need to spend some of your time
actually enjoying the fruits of your labours! How “fit”
can you possibly be if you never allow yourself to recover?
Just as injured people
must find ways of being active while protecting their
vulnerable tissues, the healthy athlete can optimize
training and prevent injury by carefully alternating
between different kinds of stresses. A common, obvious
example is to switch between upper body and lower body
workouts — resting half the body while challenging
the other half.
You can get a lot more
creative than that, though. There are many relative
rest tips, tricks and strategies …
Ideas for resting
As long as you don’t
have a hip or leg injury, walking is surprisingly
good and non-stressful exercise.
Swimming is one of
the most classic options for relative rest. Obviously
it’s not completely stressless: you’re
not going to want to swim with injured shoulders at
all, and the common knee injuries can be a problem.
But you can really do a lot in the water with minimal
Do a “thermal
workout” — exhaust yourself with heating
and cooling. For example, switch between a hot tub
and a swimming pool. (See the thermal workout section
in Contrast Hydrotherapy.)
Being chilly is another
surprisingly exhausting and almost totally passive
“workout.” Turn the heat down, put on
a T-shirt, and put up with being non-warm for a while.
is a terrific non-standard workout, with numerous
benefits: see The Art of Bioenergetic Breathing.
Power yoga can certainly
be intense and hard on the body, but often in a completely
different way than most of your other exertions, so
it can be a great way to spread the physical stress
Many people who do
not normally strength train in a gym should seriously
consider it during rehabilitation, because it is a
much better and more efficient way to stay in shape
than most people realize, and the precision of gym
equipment allows you to easily protect your injury
while you heal.
And that was just off the top of my head.
Relative rest will come
to you naturally if you like to be active, but also
respect the importance of taking it easy on your injury.
You will be motivated and creative in your quest for
alternative activities for the duration of healing.
Warning: are you
Some patients (you know
who you are) take the idea of relative rest as a sort
of blank cheque to train and workout as hard as they
want, as long as they aren’t directly or obviously
irritating their injury. If this is you, you need to
carefully ask: are you really resting?
Many activities that do
not cause symptoms as quickly as others are still a
problem — just less of one. Consider the following
A runner has plantar fasciitis,
a kind of tendinitis on the sole of the foot, and running
on pavement clearly irritates the condition within fifteen
minutes, so he sensibly refrains from running altogether.
Cycling, however, feels fine to him, and so he insists
on cycling for an hour every day instead of running:
relative rest, right? Maybe …
— especially in clips — is potentially irritating
to plantar fasciitis — just a lot less obviously
than running on pavement. It might take up to 90 minutes
of cycling before you felt a problem, yet every hour-long
ride is causing about two thirds of that irritation.
This example person is not really resting at all, and
will likely turn up in my office saying, “I don’t
understand it, I rested from running for six weeks and
the problem is still just as bad as ever!”
These are the kinds of
complexities that make up the art of resting!
Some injured locations
are harder to rest than others. Take the feet, for example.
(Other tricky locations are the knees, the dominant
hand or wrist, the neck, and any body part essential
to your job.)
Using plantar fasciitis
as a good example again: it’s a painful condition,
but not usually crippling. Yet every step is an irritation
that keeps it going, or makes it worse. As long as you
keep using your feet, it’s probably not going
to go away. In such cases, people often think that they
have already done enough resting, when in fact they
have done no better than “taking it easy”
for a few days. I’m going to pick on runners again,
because they are invariably the worst offenders:
ME: Have you
I really took it easy for a month.
ME: Did you
Oh, no, I just dropped down to 10K.
ME: A week?
RUNNER: A day.
like you were still running quite a bit.
was the half marathon, too …
Runners are often their
own worst enemies!
But for all patients, healing
from plantar fasciitis does seem to require an unfair
and unreasonable amount of inconvenience: this nagging
pain in your feet, a mere irritated slip of connective
tissue, can require nearly as much rest as a broken
leg in the worst cases.
Unfortunately, hardly anyone
takes plantar fasciitis seriously enough to rest as
much as they need to. A change in perspective may be
necessary: think of your feet as broken, and you’re
on the right track. They are broken! And they’ll
probably stay broken if you don’t get off them
for a while.
So, um …
Let’s recap: you
know that bed rest is dead and some movement of all
but the most serious injuries is important … but
you can’t over do it either. I’ve explained
that you can use the concept of “relative rest”
to rest your injured part, but otherwise remain active.
And we’ve discussed how injuries in some locations
are especially tricky to rest. The astute reader will
have noticed that I still haven’t said how long:
there is still a need to rest something, and the $64,000-question
is, “How long?”
As long as it takes, of
With some injuries, you
can tell whether or not you’re better yet, and
you don’t have to guess about how long you need
to rest: you just rest until you can tell that it feels
better, and then add another couple weeks just to be
But lots of injuries are
“quiet” when you are resting. They only
act up after 30 minutes of running, say. Some injuries
are completely undetectable with anything less than
competition intensity. Running soccer drills might be
fine, but soccer itself still impossible. Skiing itself
might be fine, but falling down is still a problem.
Plantar fasciitis, medial
tibial stress syndrome, whiplash, carpal tunnel syndrome,
iliotibial band syndrome, tennis elbow … these
common problems, and many more, can feel more or less
completely fine until you’ve been working/playing
for a little while, and then you discover the hard way,
after already irritating it, that it’s still vulnerable.
How can you know how long to rest such a condition?
How can you “test” it without pissing it
Every case is different.
In some cases you can (sort of) test it without irritating
it (much). In other cases, there is no hope of this:
testing will irritate the condition and potentially
In these cases, you must
choose between two methods: the “get it over with
method” and the “if at first you don’t
Two styles of resting
You can see why I avoided
saying “how long” at first: it depends on
the individual’s situation and risk tolerance.
There is no “right” answer. It’s like
— exactly like, actually — trying to tell
someone whether they should choose safe investments,
or riskier but more profitable investments: it all comes
down to your personal situation and style, and how you
Method 1: Get
it over with …
Some people prefer the
“get it over with” or “overkill”
method, and choose to rest a lot on the first try, to
generously rest for at least 2–3 weeks that you
really think is necessary “just in case,”
and not to challenge/test your injured part at all during
the rest period. The benefit of this approach is that
it is virtually foolproof. The disadvantage, of course,
is that you may actually end up resting much more than
you actually needed to.
This method is fine for
people who enjoy a better-safe-than-sorry approach to
life, and for people who are patient. But if you are
the sort of person who can’t wait to open your
Christmas presents …
Method 2: If
at first you don’t succeed …
Others are so unable or
unwilling to rest that they prefer the “if at
first you don’t succeed” or “go for
the parking spot you want”12 method, in which
you try resting the minimum amount that might work.
The advantage? You might succeed on the first or second
try, getting away with a relatively small amount of
The disadvantage, of course,
is that your desire for efficiency could backfire, and
you could end up having to try five progressively longer
rest periods, resulting a much larger investment in
rehabilitation than if you’d just rested adequately
the first time. Ouch.
As you can see, even if you have to try twice, you might
succeed on your second try and have about the same total
weeks of resting as the “get it over with”
method. Or you might not. The worst case scenario with
method 2 is pretty bad!
The risk is real: last
year I had a client, a young woman athlete with shin
splints, who had tentatively tried resting for several
periods of 2–4 weeks spread out over an entire
year, not one of which was adequate. It was only when
I counselled her to rest adequately, no matter how “painful,”
that she finally started to make progress. The final
rest took three full months. In all likelihood, she
could have rested successfully for just 3–4 weeks
on the first try, a full year before!
The risk of resting inadequately
several times in a row is real.
Here are a few more points to bear in mind when deciding
how long you should try to rest:
Old problems are usually
more prone to being irritated, and usually require
more rest to recover from.
Don’t be too
afraid of “testing” an injured part. There
are almost always creative methods of testing that
minimize stress to the injury, but can still tell
you something about how it’s doing.
It’s up to you
to decide how deeply to “bury” a problem.
Do you need it to mostly go away? Or completely go
away? If the goal is perfection, you’re going
to have to rest longer.
If you can’t take the heat
“But I can’t
“I have to do
These are the howls of
protest I hear from athletes and active younger patients
when they start to realize that “relative rest”
isn’t perfect, and doing it properly means (temporarily)
giving up everything they consider to be fun or rewarding.
They may still be able to swim or walk or aerobics classes
or yoga, but if they are shut out of their favourite
activities — skiing, running, ultimate, whatever
— they tend to think the world is coming to an
I sympathize. I really
do! I’ve been there.13
And this is just part of
being an athlete. Treat it like earning a scout badge.
Rehabilitation is a rite of passage: there is hardly
a serious athlete in the world who hasn’t had
to go through it. Twice. Goes with the territory. If
you can’t take the heat, stay out of the kitchen.
Riddle me this: which of
these things is worse?
Really truly resting
for a few months, like any serious athlete has to
do when they get a nasty injury?
Never recovering at
all because you just couldn't bring yourself to rest?
Seriously, how do you think the elite athletes do it?
Do you really think their coaches let them get away with
abusing a badly injured piece of anatomy? Do you reckon
that’s a winning strategy?
Well? Think about it! Sometimes
being a “real” athlete means sucking it
up and knocking it off for a while.
The hard part is just coming
to emotional grips with the fact that seemingly “minor”
injuries like plantar fasciitis, iliotibial band syndrome,
shin splints, chronic low back pain, tennis elbow, etc,
are actually not going to go away until they are actually
treated like real injuries.
Enjoy your own “rehab
montage.” Have fun with it. And if you can’t
take the heat? Stay out of the kitchen! Give 110% to
something else for a while.
Canadian Diabetes Association Rebrands
Today, we joined Diabetes Canada
- Sudbury, Diabetes Clothesline- Northern Ontario, and Depute
Mayor Al Sizer in celebrating the launch of Diabetes Canada,
and to sign the Diabetes Canada poster to show our support
and commitment to working with Diabetes Canada in its fight
to end diabetes
February 13th, the Canadian Diabetes Association became
Diabetes Canada to shine a brighter light on the diabetes
epidemic Canada is facing, and to rally Canadians to
stand with the one in three Canadians living with diabetes
Today, we joined Diabetes
Canada - Sudbury, Diabetes Clothesline- Northern Ontario,
and Depute Mayor Al Sizer in celebrating the launch
of Diabetes Canada, and to sign the Diabetes Canada
poster to show our support and commitment to working
with Diabetes Canada in its fight to end diabetes
Diabetes is one of the
leading causes of death by disease in Canada. In fact,
it's in the top 10!
There's currently 11
million Canadians living with diabetes and prediabetes.
That represents approximately one third of Canadians.
If we don't stop this trajectory, then by 2027, 14 million
Canadians will have diabetes or prediabetes.
Let's make a difference in our community. On May 14th
come on out and participate in one of our many events.
The more active we are the closer we are to ending Diabetes.
Donna, one of our dedicated committee members, an active
athlete, and original race director and founder of the
“I was always active in sport through
high school and university. When I moved to Sudbury, from
Southern Ontario, I really needed something to keep me
motivated, especially during the winter. The Sudbury Fitness
Challenge was one of the things I discovered that gave
me goals all through the year to work towards. The Beaton
Classic was something I became involved with as a sponsor
and as a participant and from there I decided to try a
I had done the Canadian Iron Distance
event in 2008, which was a very newbie friendly course,
flat and well attended with volunteers, and it gave me
a feeling for the commitment of the distance. After completing
that one, I knew I wanted to do an IM branded one, just
to see what all the hype was about. “Santa”
signed me up for the Full Ironman in Mont Tremblant last
year, and it did not disappoint. I am very fortunate in
that I have many great friends and fellow athletes that
were more than willing to spend time training and they
helped to keep me motivated and accountable to my plan.
Once I got to race day, I tried to enjoy the ride. I know
I took motivation from others, including my spectating
son and daughter team, and I offered out bits of encouragement
where I thought it may help. “We got this”,
“one step at a time”, “don’t stop
now, we can hear the finish line” became lines exchanged
between participants and passed on over the hours of the
event. It really took a village to get to that finish
line, but it was so worth the journey!
It’s an amazing feeling to watch
athletes complete the event either faster than you can
possibly imagine or with tears streaming down their faces
because it was something they never imagined they could
do! The variety of athletes in Sudbury is remarkable,
as is their level of competition. I would consider myself
more of a participant than a competitor, but I’m
still competing with myself. The mind always thinks you’ve
got a little bit more in you.
It comes back to us, as volunteers, as
inspiration to follow our own goals and dreams. Hopefully,
I can get someone involved in a new challenge, just like
I’ve had along the way local athletes that inspired
See you all on run day
Upcoming Local Events
E N D I N G
T H E
R U N/ W A L K
1km Kids Run and 5km Walk/Run
Rotary Park Trails
Happy Wednesday Runners and Walkers
We would like to wish everyone participating
in the Around the Bay Road Races, the best of luck
! We will be cheering you on !
Sunday April 9, 830 am: How many times
can we run across Canada ?
JOIN US for our FREE marathon of hope
celebration in support of the Terry Fox Foundation.
Register online at www.runningroom.com and commit
to run any kms. In 2016, we ran across Canada 12 times,
lets go farther in 2017 !
Sunday May 14: SudburyROCKS 5k, 10k,
half marathon, and marathon
** Not participating in the event?
VOLUNTEER. Information can be found at www.sudburyrocksmarathon.com
Have a great week,
Your Sudbury Team -
Eric, Ania, Cassandra, Samuel, Bernadette
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
North News - by Dick
LU XC/Track: All-Time
Records List Updated
Alumni Input Needed
For years, our school
records and top performances list for indoor track
has included only performances from the year 2000
– when Darren and I came on board as coaches.
However, we now have
a true All-Time List of School Records, thanks to
former coach, Rick Carlton, who dug into his archive
of performances and records from before 2000.
I believe that our All-Time
School Records list is now accurate. As you can see,
our oldest record dates back to 1972. From now on,
to set a record, you'll have to run a performance
that is truly the best in school history.
I Need Your Input
I've also updated our
Top Performances list, although I realize it still
isn't comprehensive. Alumni - please take a look at
our Top Performances list. If you see any of your
own performances that can be added or changed, please
let me know!!!!
Here’s the link:
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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