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      Hello Everyone,                                                                                                            March 29, 2018                                                      

     In this Issue:


  1. Around the Bay 30k Road Race
  2. Hearts Get 'Younger,' Even At Middle Age, With Exercise
  3. Rocks Winter Outdoor Action
  4. Upcoming Events:  April 22 Unbreakable Spring Open
  5. Running Room Run Club Update: 
  6. Track North News





Around the Bay 30K Road Race
March 25, 2018 — Hamilton, Ontario, Canada

Tim the Grim has been a fixture at the home stretch graveyard for many years. Most runners look forward to seeing him

It was a bright and chilly Around the Bay road race in Hamilton on Sunday, the 124th running of a proud Canadian tradition that many runners use as a tune up to their spring races and enjoy year after year.

The male winners were Haron Kiptoo Sirma and the female winner was Pidhoresky .

21 Haron Kiptoo Sirma Toronto M25-29 1 1 1 00:31:35 00:47:16 01:02:59 01:35:10.7 01:35:10.7

31F Dayna Pidhoresky Vancouver F30-34 26 1 1 00:36:02 00:54:06 01:12:22 01:49:37.2 01:49:38.6

Reid Coolsaet, deep in the throes of his training for Boston took fourth place and finished according to his race plan. He also found the stamina to join the official after party, baby and wife in tow, at Merit Brewery.

In the 5k Ross Proudfoot took the overal win. Gladys Tarus was top female.

11477 Ross Proudfoot Peterborough M25-29 1 1 1 00:14:36.4 00:14:36.4

Gladys Tarus Toronto F25-29 46 1 1 00:17:46.1 00:17:46.1

Hamilton's Around the Bay Road Race is the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists.

Locals in Hamilton

    Lynn Stubbings writes:

Great day for our first race of 2018. It was my 5th year in a row for this 30km event. Ken's probably done it a dozen times or so. My brother Vince finished his 21st in a row and still going strong. Loved spending time with Vince, Lise and friend Ania today. Not sure yet where this year's races will take us...wherever it may be it'll be amazing cause it's all about the people you share the experience with.

All Photos Here

All Local Results Here








Hearts Get 'Younger,' Even At Middle Age, With Exercise

March 12, 20185:00 AM ET
Heard on Morning Edition

                                                                                                                                                               Maria Fabrizio for NPR

Eventually it happens to everyone. As we age, even if we're healthy, the heart becomes less flexible, more stiff and just isn't as efficient in processing oxygen as it used to be. In most people the first signs show up in the 50s or early 60s. And among people who don't exercise, the underlying changes can start even sooner.
"The heart gets smaller — stiffer," says Dr. Ben Levine, a sports cardiologist at University of Texas Southwestern Medical Center and director of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital, in Dallas. Think of the heart muscle as a rubber band, Levine says. In the beginning, the rubber band is flexible and pliable. But put it in a drawer for 20 years and it will emerge dry and brittle. "That's what happens to the heart and blood vessels," he says. And down the road, that sort of stiffness can get worse, he notes, leading to the breathlessness and other symptoms of heart failure, an inability of the heart to effectively pump blood to the lungs or throughout the body.

Fortunately for those in midlife, Levine is finding that even if you haven't been an avid exerciser, getting in shape now may head off that decline and help restore your aging heart. He and his colleagues published their recent findings in the American Heart Association's journal, Circulation. The research team recruited individuals between the ages of 45 and 64 who were mostly sedentary but otherwise healthy. Dallas resident Mae Onsry, an accounts payable manager, was 62 at the time. Raising two children and working full time, she says, she never had the flexibility to fit in exercise, although she knew it was important for her health.
"I have my hobbies," says Onsry, including ballroom dancing and gardening. But it was nothing routine, nothing "disciplined," she says. So when she saw a flyer about Levine's study, she signed up — along with 52 other volunteers — for a two-year study.

Participants were randomly assigned to one of two groups. The first group engaged in a program of nonaerobic exercise — basic yoga, balance training and weight training — three times a week. The other group, which Onsry was in, was assigned a trainer and did moderate- to high-intensity aerobic exercise for four or more days a week. After two years, the group doing the higher-intensity exercise saw dramatic improvements in heart health.

"We took these 50-year-old hearts and turned the clock back to 30- or 35-year-old hearts," says Levine. Their hearts processed oxygen more efficiently and were notably less stiff. "And the reason they got so much stronger and fitter," he says, "was because their hearts could now fill a lot better and pump a lot more blood during exercise." The hearts of those engaged in less intense routines didn't change, he says.

A key part of the effective exercise regimen was interval training, Levine says — short bursts of high-intensity exercise followed by a few minutes of rest. The study incorporated what are often referred to as 4x4 intervals. "It's an old Norwegian ski team workout," Levine explains. "It means four minutes at 95 percent of your maximal ability, followed by three minutes of active recovery, repeated four times." Pushing as hard as you can for four minutes stresses the heart, he explains, and forces it to function more efficiently. Repeating the intervals helps strengthen both the heart and the circulatory system.
"The sweet spot in life to get off the couch and start exercising [if you haven't already] is in late middle age when the heart still has plasticity," Levine says. You may not be able to reverse the aging of the vessels if you wait.

"We put healthy 70-year-olds through a yearlong exercise training program, and nothing happened to them at all," Levine says. "We could not change the structure of their heart and blood vessels." Anyone considering beginning this, or a similarly strenuous exercise program, Levine says, should check with a doctor first and ask about individual health issues that might warrant a less intense program initially.

For Onsry, who is now 65, the study was life changing. Today she exercises every day of the week, walking and jogging at least 5 miles around the lake near her home. If she misses a day, she says, she just doesn't feel as good physically. And the regimen has helped her mental health, too. "I'm not moody," she says. "I mean — I'm happy."

Dr. Nieca Goldberg, a cardiologist and medical director of the Joan H. Tisch Center for Women's Health at NYU Langone Medical Center, and a spokeswoman for the American Heart Association, says Levine's research is important. "Many studies that are done that look at [cardiovascular] health look at improvements in risk factors like high blood pressure, cholesterol and diabetes," Goldberg says. "But this study specifically looked at heart function — and how heart function can improve with exercise." Goldberg says the findings are a great start. But the study was small and needs to be repeated with far larger groups of people to determine exactly which aspects of an exercise routine make the biggest difference.





Rocks!! Winter Outdoor Action

March 28, 2018

All Photos Here









Upcoming Local Events


  April 22, 2018

1km Kids Run and 5km Walk/Run

Rotary Park Trails


Course Map

Start/Finish Detail





Run Club Update




Store News


Happy Tuesday Sudbury !

We are excited to announce our new partnership with Student Price Card (SPC)! We would like to offer 10% off all regular priced products (excluding electronics, nutrition, Eliptigo, and Proform) to cardholders. Please present your card at the cash register and take advantage of these savings.

A big CONGRATULATIONS to all you awesome athletes in Around the Bay this past weekend. You make us so proud !

Upcoming Events:

Sunday April 15th, Sudbury Running Room, 830 am: Marathon of Hope

- How many times can we run across Canada? In 2017, we crossed Canada over 8 times! Let's go farther in 2018

- In support of the Terry Fox Foundation, all Running Room locations invite you to join us for this free event. Please register online at www.runningroom.com and commit to run, walk, bike, or MOVE to help us keep Terry's dream alive.

"Even if I don't finish, we need others to continue. It's got to keep going without me."

Eric, Erich, Ania, Cassandra, Sam, Caleb



We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.






Track North News - by Dick Moss





Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

Proud sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes



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