In this Issue:
- Rocks!! Wednesday Apres Run
- Ragnar Trail Run
- Niagara Falls Barrelman
- The Army Run
- Petra Desert Marathon - Race Report
- Rocks!! and Friends Tackle Silver Peak
- SudburyRocks!!! donates to Diabetes
- Killarney - Perfect
Setting for a Fall Run
- Upcoming Events: Oct.
1, Run for the Cure , Oct.
8 Sudbury Fitness Challenge Turkey Gobbler, Oct. 15
- Running Room Run Club Update
- Track North News
Rocks!! Wednesday Apres Run
The Ragnar Relay is a multi stage, point
to point team relay race covering hundreds of kilometers
in one straight shot. Only 90 minutes from Toronto,
right outside of Orillia lies an adventure seeker’s
paradise known as Hardwood Ski and Bike. Your team of
8 members (or 4 ultra members) will conquer a set of
three trails, or “loops”, that start and
stop at Ragnar Village.
Teams start on Friday morning,
run through the night with headlamps, and finish on
Saturday. When you’re not running, you’ll
enjoy camping with friends, bonfires, s’mores
and party vibe that is unique to Ragnar. This overnight
running relay is everything you loved about summer camp
as a kid, with WILD trails to enjoy, billions of stars
overhead, and no curfew.
There were 3 local teams
involved in Ragnar. 1 - The Slurry Sisters (report included),
2 - Team Bear Bait with Xavier Icardo and 3 - Orange
Mud Ambassadors with Henry Wong and Tricia Grynspan
(see photos below)
Slurry Sisters conquer
Ragnar Trail Relay
WAKE UP…..IT’S YOUR TURN TO RUN!!!
It sounded like so much fun at the registration party,
take 8 of your best run buddies, run, eat, sleep and
laugh through 190 km of trails. It turned out to be
a cold, hard, happy, painful yet amazingly satisfying
challenge. The Slurry Sisters with Blisters entered
the Ragnar Trail Relay at Hardwood Hills, We Found Our
Wild, We Became Ragnarians and we are all ready to do
it again next year.
190 km in total, 24 km each, through the day, night,
heat, cold, fog, trails, roots, rocks, bridges, sticks
and dust of Hardwood Hills. We camped, ran, ate, slept
(not really), recovered and repeated for 28 hours and
loved it. Each team member ran 3 loops, 1 green (easy),
1 yellow (intermediate) and 1 red (hard) in alternating
order so that some ran them in the day and some at night.
Thank you to Keegan, Jess and Hillory for braving the
red trail in the pitch dark…you are our heroes.
The weekend began innocently enough with a 5 am wake
up to get to the venue and watch the safety video prior
to being allowed to check in. You know it’s going
to be ‘fun’ if there is a mandatory safety
video first. Once we checked in we sent Hillory off
to start the day, she was joined by Christine, our amazing
team volunteer who actually ran 2 loops just for support,
you rock sista!!. We then set up tents, snacks, our
mascot and developed the plan for making sure we were
awake and ready for our night runs….this relay
just got real!
We had a rotation, we knew who to follow and who to
wake up before we could nap. It actually worked quite
well; cheer someone in, run your loop, be cheered in,
wake up your snoring teammate, help them get coffee
before they run in the dark and then you can have a
nap. The Ragnar transition tent system was just as smooth,
they slapped a bracelet on your wrist that matched the
colour of trail you are heading out on and as you came
in they took it off so you got a new one each loop.
If you forgot what loop you were on, (at 2:00 am this
is possible) you just took a look at your wrist and
made sure you followed the trail signs with the same
There was a village set up around the transition tent,
it had a screen that tracked the teams coming through
so you had a warning when your teammate was 200 m out
from the finish, a big bonfire, a phone charging station,
hot chocolate, coffee, s’more station, music and
portable heaters….which were much appreciated
given the dip to 2 degrees that night.
The trails were true to their description, the green
trail, which I got to run at night, was an easy flow
of mostly single-track switchbacks that allowed you
to keep a good pace going, was relatively flat, maybe
rolling, and visually easy to follow, even at midnight.
Yellow found you dipping into a valley and of course
enjoying the down pace until you had to climb your way
back up and out, around the single track, up and out
through the pine bed and then up and out through the
double wide grassy hill, oh and then up and out one
more time, to reach the trail merge that brought you
Red was just ughhhh, I had saved the best for last,
my legs were less than happy with the constant up and
down over definitely the most treacherous of root and
rock combinations with some log and boulder obstacles
thrown in and a ‘plank walk’ that sent you
about 2 feet down off the end. I have no idea how one
of our 3 night runners didn’t land on their face.
Ragnar put together a well organized and fully supported
event. Check in was efficient, the Friday night dinner
they supplied was a buffet with plenty of choices, there
were indoor washrooms that felt like pure luxury and
outdoor portapotties close to the camping area that
were kept exceptionally clean.
It is very satisfying to run in the last 50 m with your
team and receive your 8 medals that fit together, just
like your well-oiled team. When you put the medal together,
they formed a slogan, our read ‘Together we conquered
Ragnar Trail, Together we can do anything, We are Ragnarians’.
They also conveniently act as a spoon, fork, bottle
opener, wrench and screwdriver.
I’m so glad I jumped in on this adventure, thank
you to my trail sistas, who along with running strong
all came together to make a great team;
Hillory, you braved the first run, the night run and
the painful run all with a smile
Helen, you brought laughter, as usual, particularly
as you tried to set up your air hammock
Jess, you stayed after a Mayhem meeting just to see
what this was about and you rocked it!
Tina, you saved us at the last minute without (much)
Katrina, you made sure we had a proper kitchen and outfitted
Keegan, you brought ‘the money makers’,
young fast legs : )
Brenda, you brought us together
Christine, you brought true volunteer spirit, smiles,
cheers and support
Thank you Sisters.
Sara McIlraith , Monica
Haring and Glenn Woods took on the Niagara Falls BARRELMAN
on Sunday. It was Sara's first foray into distance
one off the Bucket List – Barrelman Half Ironman!
by Sara McIraith
I remember running one Saturday morning last Spring
with Glen Woods, listening to him talk about his big
race goal for the summer. Those of you who know Glen,
know that he has only recently come into the endurance
sport world. It was just a few years ago that I was
cheering him on at his first running race –
the Run Under the Lights at Walden. I was actually
sweeping the course on my skis behind him as he trudged
through the snow after a freak November storm. That
3km race was an incredible accomplishment for Glen,
and set the bar high for every race after that! I
thought back to that snowy first race as he was telling
me he was training for the Niagara Falls Barrelman
HALF IRONMAN! At the time, I couldn’t wrap my
head around a goal that large, and here was Glen taking
it on with eager enthusiasm.
Running with Glen this Spring put my running woes
into perspective. I injured a hamstring following
a PB performance at Around the Bay this March. I had
to take a step back from my all my summer running
goals. Coming off the best running year of my life,
I was quite lost and was having a really hard time
accepting that I am not invincible. Watching Glen
steadfastly train for a race, where completion is
more of an accomplishment than getting a fast time,
made me think about my running focus.
Maybe I could shift my goals for the summer too. I
decided to try a few more triathlons this summer,
and train harder on the bike and swimming. I learned
to be okay with letting the running go a bit in favour
of these other sports. I didn’t sign up for
Massey, I didn’t race the Finlandia series.
Instead I raced the Timmins Heart of Gold triathlon,
the Beaton solo and the Parry Sound triathlon. I traded
in all double run days for swim/run and bike/run days.
I even convinced Dexter to swim long distances with
me instead of running.
Driving back to Sudbury after a rather comically disastrous
finale race at Parry Sound, I saw a facebook post
from Glen looking super happy after his long pre-half
ironman simulation training day. Glen’s post
made me start thinking that maybe the unfathomable
half ironman wasn’t so unreachable. I let the
idea stew for a few days, and then signed up for the
Barrelman. Having only 3 weeks to up my training took
all the ‘time-based’ goal pressures off.
Neil completely supported me when I told him I signed
up, even coming with me on my first ever 100km ride.
Race day was an absolutely rewarding experience. I
felt strong through the swim and bike, and half of
the run – until the heat got the best of me.
Crossing the finish line I felt like I had really
accomplished a special goal. Thanks so much Glen for
inspiring me to ‘think outside’ the world
of fast running. I believe I may have found a new
venue to challenge me.
More than 21,000 in Canada Army Run despite Ottawa
After organizers declared all events "a go,"
more than 21,000 took part in Sunday's races, including
the prime minister.
Laucius, Ottawa Citizen Joanne Laucius, Ottawa Citizen
Justin Trudeau in the 5k (finished in 22:37)
After a cool, wet summer,
Ottawa has been basking in unseasonably balmy temperatures,
but this weekend’s blast of heat and humidity
had Canada Army Run organizers in a quandary.
When it appeared that
temperatures might reach 29C on Sunday, organizers
took to social media Saturday to warn participants
cancellations might be possible and it would be advisable
not to try for personal bests.
Late Saturday night,
however, organizers declared all events “a go,”
much to the relief of the 21,000-plus Army Run participants,
including Prime Minister Justin Trudeau, who started
off the day in the 5K event.
“This is my third
run, but it’s apparently the first time a prime
minister has been in the Army Run and I’m very,
very happy to be here,” Trudeau told the crowd.
“It’s also a moment to recognize and celebrate
our wounded warriors, those extraordinary men and
women who serve the country with everything they have.”
Army Run features 5K,
10K and half marathons. Two new events were added
this year: the Vimy Challenge to commemorate the 100th
anniversary of the Battle of Vimy Ridge, with participants
running, walking or rolling over both five and 10
kilometres; and the Commander’s Challenge for
those competing in both the 5K and the 21-kilometre
Those challenge events attracted more than 5,000 runners
overall. Race director Maj. Gus Garant said both would
be held again next year, with the 5K+10K event renamed
the Ortona Challenge to commemorate the Battle of
“A lot of people
came here for long-distance (races),” said Jamie
MacIntyre, the Ontario region representative of Soldier
On, a Canadian Armed Forces program that helps serving
members and veterans overcome illness or injury through
sport. About 50 athletes with Soldier On from across
Canada participated in the events this year. “It
would be sad if they had cancelled,” MacIntyre
The average high temperature
for this time of year in Ottawa is a little more than
19C. Sunday’s high of 28C nudged the record
temperature of 30C set in 1942. However, heat and
humidity — a humidex of 34 — didn’t
fall into the “black flag” category of
the heat-stress index used to assesses the effects
on the human body.
used to this humidity, so I found it a little challenging
when I had about seven kilometres left,” said
Master Cpl. Justin Fulford of Victoria, who ran the
half-marathon. “I just tried to use all the
water stations. The overcast weather in the beginning
helped. I was expecting worse. I didn’t see
anyone falling. That’s a good sign.”
“I was in the Ottawa
Marathon in May. It was about the same,” said
Toronto’s Eddie So, a pace bunny in the 10K
Sophie Quan, a former
logistics officer who suffered a stroke in 2012 at
age 23, ran the 10K. She lives in Cold Lake, Alta.,
where there is already ice on the lake, and wasn’t
expecting Ottawa’s hot weather. “This
the first time in a year that I ran someplace really
hot,” she said.
There was only a trickle
of runners to the medical unit based in the Cartier
Drill Hall. Last year, about seven runners were sent
to hospital because of heat exhaustion and dehydration,
medical team co-ordinator Karen Lawrence said. “Based
on on volumes, people probably slowed down a bit.
We put out some extra spray and mist stations.”
Hot weather has forced
decisions about shortening on long distances races
before in Ottawa and elsewhere. In May 2016, slower
runners in the Scotiabank Ottawa Marathon had their
route shortened by about 10 kilometres on a day when
the humidex rating was expected to hit 40C.
Garant said preparations
had already started for the 11th Army Run, scheduled
for Sept. 23, 2018. Registration will open in October.
usual many individuals and families from the area
go to the Ottawa Army Run to support our troops and
be able to participate in a quality well organized
event. Take a look at the local results to see who
took part. A few were involved in more than 1 event.
ARMY RUN 2017
September 17th was the eighth consecutive Army Run
in which we have participated. Over 21,000 individuals
ran in the 5km, 10 km (new this year) and/or the 21
km. This year besides the Commander’s Challenge
(5 km plus 21 km) there was the Vimy Challenge (5km
plus the 10 km event) – to honour the soldiers
from Vimy Ridge. The temperature in Ottawa at 28 degrees
with a humidex of 34 was a challenge to runners and
walkers in all categories, especially the wounded
Norm and I did something
we had not done before because of the weather –
dropped from the 21 km to the 10 km. It was a hard
decision as we had trained for the half but felt the
weather was too hot, especially given our ages.
The event this year
was very special to me – because it was the
10th anniversary the race organizers
decided to have a Wall of Remembrance to honour 100
soldiers who have passed – soldiers from all
our wars. The army chose the first 100 entries who
qualified – I submitted my Dad, Michael J. Bolger
– a lieutenant in the second World War who was
wounded in Italy and died at the young age of 49 before
any of his grandchildren were born. I was beyond excited
when I received notification late last week
that Dad had been chosen.
To run/walk along Colonel
By Drive and see all 100 pictures was very special.
Soldiers participating in the event touched each picture
as they passed them. It was the most touching emotional
running/walking event in which I have participated.
All aspects of this event
are special – the pasta dinner, the exhibits,
seeing wounded soldiers rising above their injuries
to achieve their best. This is a
“must do” event – even our Prime
Minister thinks so – he ran the 5 km.
Congrats to all Sudbury
runners and walkers who participated.
Mary Lou Trowell
Jenn, Mary Lou and Norm
Maureen, Linda and Louis enjoying
post run refreshments
Rocks!! in Jordan
Marathon - Race Report
By Will and Tawnecia Tai
Will's Marathon Report:
In August 2017, Tawnecia
& I ran the Petra Desert Marathon in Jordan. The
run starts out in the UNESCO World Heritage site and
one of the "New 7 Wonders of the World" -
Petra . It is a city carved out of red sandstone mountains,
and the race started out with us venturing past the
tombs and caves in Petra before running through the
With an elevation gain
and loss of over 1.4km according to my Garmin forerunner
and temperatures in the high 30's degrees Celsius range
with little shade, this was by far the most difficult
marathon that I have completed and half marathon that
Tawnecia has completed. Two female fellow runners who
had each run over 100 marathons, and another male runner
- all three of whom had also completed IronMan's stated
that the Petra Desert Marathon was the hardest marathon
that they had done and was harder than the IronMan's
that they had completed.
This was also the first
race in which I had gone through my mind that I have
had enough and felt like giving up (the heat was nearly
unbearable at the start of the mountain climb, and I
felt very sick). It was arduous to get past this feeling
and to regain the "believe in yourself, and all
those that have supported you - have the courage and
heart to continue to pursue your dreams". It definitely
helped to talk to fellow runners from around the world
and hear that I was not alone, and that they were clearly
suffering as well. We encouraged each other to push
through the doubts and pain.
With a dream-like mountainous
lunar landscape, and beautiful colours of gold, brown,
orange and red offset by green flora the course is absolutely
stunning. The local Bedouins with their camels and goats
on the course also added to the exotic feel of the run.
I went through more water than I can measure, 4 gels,
a pack of energy chews, 3 bananas and several cups of
electrolyte beverage and coke during the race. The course
is well supported with three doctor's on course, and
aid stations with friendly and helpful Jordanian volunteers
every few kilometres serving some combination of water,
electrolyte beverage, coke and/or bananas This was a
very rewarding race to finish, especially with new the
new friends that we made.
The Petra Desert Marathon
was continent 4 of 7 for Tawnecia to complete the Seven
Continents Half Marathon club, and continent 5 of 7
for myself to complete the Seven Continents Marathon
I have attached a link below to the
race video that I captured on the course.
was a little different from William's as I did the half
instead of the full marathon. Switching from the full
to the half was a very tough decision to make and it
took me right up to the last few minutes to make the
change. This was due to several struggles I was facing
at the time. My training had not been going well and
shortly after the long plane journey and then the drive
down to the lowest point on earth (which was incredible
to float in the dead sea) my ankle and calf on my right
leg swelled up. I am not sure if this was due to the
fact that it was the first time I had not worn compression
socks on the plane or just some fluky thing that happened
but it worried me. These and a few other things were
my deciding factors in making the switch. I did feel
like a bit of a failure at the time, however, half way
up that mountain I knew I had made the right decision
and was very happy that I was doing the half.
went very well, I never once felt sick or that I needed
to stop even though it was crazy hot and supper hilly.
I kept a steady pace of mostly walking the up hill portions
and running everything else. I took in very little water
and nutrition compared to everyone else but I did have
1/2 a banana and a small sip of coke which is something
I normally do not do while running but it did seem to
I had a
great time on the course which was beautiful and I was
able to stop for photos, and spent some time talking
with another runner while we were climbing the big mountain;
however I did end up losing her at some point because
I started running again and I think she just kept walking
for a bit longer. During this time we had passed a gentlemen
who was not feeling so great (he did finish) and another
lady who seemed to be struggling a bit as well. He encouraged
her to keep going as hills were her strong suit and
they were because once I lost the other lady I was running
when this lady came up behind me and we basically spent
the rest of the race together. We both pushed each other
without having to say a word to one another. As I would
start walking she would start running and pass me so
I would start running and pass her once she started
walking...This went on right up to the last km of the
race when I pulled ahead and put in the final push to
the finish which was downhill all the way in, she was
however right behind me.
was grueling with the constant uphill battle, and the
down hill in the last 4 km was not your usual let gravity
take you in kind of down hill. This was more like running
down a sharp drop off with gravel and uneven pavement.
That last km however was nice and smooth and although
my entire body was sore I was not hurt so I gave it
all I had.
area was very nice and just what you would have wanted
at the end of that run. Some shade in the Bedouin style
tents with some food and pop/water to drink while relaxing
and cheering on all the other runners. Our hotel was
just across the street from the finish and I had every
intention of going to shower then coming back to see
William finish but I was having such a good time talking
with other runners and watching everyone else finish
that I stayed to watch the last person cross the finish
line. This was one of the best running experiences I
have had in such a unique setting.
Will and Tawnecia
Tai - Camping in Wadi Rum, Jordan. What an adventure!
Rocks!! and Friends
Tackle Silver Peak
Setting out at Bell Lake
Silver Peak Base Camp
Success at the Peak
13 happy climbers
and 1 dog
Thank you to Michelle
Brunette for organizing the trip.
all the young ones for making the the trek without
Today, SudburyROCKS!!! Committee member
Vince Perdue stopped by to present Diabetes Canada
the final donation from the SudburyROCKS!!! Race,
Run, or Walk for Diabetes 2017!
This year, we managed to raise $24,000 from the race
proceeds. We further surpassed that number with $17,000
in generous pledges from our participants!!
We are overjoyed and can't thank you enough for all
your support! Thank you!!
Vince Perdue, Amylee Laforest and Bentley
Perfect Setting for a Fall Run
Second Annual Killarney Mountain Lodge
Set for Sunday, September 24, 2017
One of the province’s
most scenic areas to host second fall classic road race…
A stunning scenic course newly sanctioned as
a Class A road race by Athletics Ontario, the Killarney
Mountain Lodge Fall Classic boasts both road and trail
runs. Three races will get underway on the morning of
Sunday, September 24 with a 5km, 10km, and 21.1 Half
Marathon attracting a cross section of runners. Each
race features plenty of road running with some gravel
trails, and a course that’s relatively flat with
plenty of wild life and magnificent fall colours on
Last year’s winner of the Half Marathon James
Morgan says he’ll be back to defend his title,
“It’s such a treat to come to this part
of the country for the beautiful scenery and wilderness,
not to mention that running in the fall is a lot of
fun. He adds, “I’m returning not only to
keep the tradition alive and try and set another personal
best time, but also because I love running and I love
this event.” Morgan ran the Half Marathon in 1
hour and 48 minutes and his goal is to beat that, “I
hope I’ve trained enough to set another personal
best. I plan to give it my best shot.”
Organizers are also setting the table to ensure runners
have the ideal diet both before and after the race.
Athletes can look forward to carb loading the night
before, when Killarney Mountain Lodge hosts a pasta
buffet feast. General Manager, Kelly McAree says it’s
also becoming a bit of a tradition, “We’re
excited to get the runners ready for race day by providing
them with a pasta dinner ahead of the run, and once
again our chef has planned a fish fry post-race to help
them build back much needed protein after crossing the
finish line. We’re also hearing the Fall Classic
is an event runners are flagging for their race calendars.”
Mountain Lodge Fall Class Race Details:
Half Marathon departs 8:00am
10km Run departs 8:30am
5km Run departs at 9:00am
landmark entrance at Killarney Mountain Lodge
will act as the Start/ Finish Line for the races
and the Lodge will provide runners with first
class amenities. A pasta buffet is scheduled
for Saturday, September 23 to help runners build
their carbohydrate intake and a post-race fish
fry will build back much needed protein after
the runs are completed. Participants and volunteers
receive a souvenir race t-shirt commemorating
The entry fee is $25 with proceeds
going to the Children’s Wish Foundation
of Canada. The Half Marathon winner takes home
a sunset cruise on “Stormy Night”
from Killarney Mountain Lodge. For a look at
the course maps see below or go to their Facebook
on Maps for larger PDF
at the Running Room here
For more information please contact
Killarney, a jewel that is less than four hours north
of Toronto, is a nature lover's paradise offering nearby
access to hiking, kayaking and canoeing on Georgian
Bay and in the interior lakes set within 187 square
miles of undisturbed mountain wilderness at Killarney
The surrounding pristine, sapphire blue lakes provide
the perfect setting for recreational adventure. Other
activities organized by the lodge include biking, fishing,
sailing and powerboat excursions, swimming, tennis and
yoga. After a day on the mountain, or on the water,
guests can savour gourmet cottage cuisine, including
a weekly fish fry, along with lakeside views from the
channel at one of the Georgian Bay's best adventure
For more information, visit www.killarney.com. Killarney
Mountain Lodge, #3 Commissioner Street, Killarney, ON,
Canada - or call 1-800-461-1117.
Upcoming Local Events
Welcome to CIBC Run for
the Cure in Sudbury
We invite you to run or
walk with us on Sunday, October 1, 2017 for the CIBC Run
for the Cure in Sudbury. Whether it’s your first
time, or you’ve participated for years, we look
forward to having you join the movement! Help make this
year’s event inspirational and memorable, all while
you help the Canadian Cancer Society create a future without
has entered a Sudbury Rocks!! team in this year's
Run for the Cure We would love you to support the
cause and join the group. You can become part of
the team by going to the REGISTER
page. Click on JOIN A TEAM and then type Sudbury
Rocks!! Running Club
RUN START TIME: 10:00 AM
Cambrian College, 1400 Barry Downe Rd.
Sudbury, ON, P3A 3V8
on Image for Full Poster
on beautiful Manitoulin Island Plus 10k Walk
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
NEWS: The after run full lunch is returning for 2017!
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
Hello Runner's and Walker's,
Hope everyone had a great weekend with the fantastic
weather we experianced.
We are looking for an instructor for the Learn to
Run and 5km clinics that are starting on Monday September
18th going for 10 weeks if you are interested, swing
by the Sudbury Store.
Take care everyone and see you all tomorrow night
for Wednesday Run Club :)
Eric, Ania, Cassandra, Kristina, Caleb Erich
We have FREE run club Wednesday nights
at 6pm and Sunday mornings at 8:30am.
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