HomeAbout UsContact InformationNewsletter ArchivesClubsEventsPhotosRace ResultsLinks



      Hello Everyone,                                                                                                                                                      June 14, 2018            

     In this Issue:


  1. Neil has a well deserved win
  2. Run for the Cure Committee Positions
  3. Amber Completes the Conquer the Canuck Ultra
  4. Rocks!! Run Muskoka
  5. Ironman Pointers that work for any endurance event
  6. Rocks!! Outdoors
  7. Upcoming Event June 20 Finlandia Trail Run, June 23 Miners's Mayhem, June 24 Canoe Marathon and the NEW Firecracker 5k on July 1
  8. Running Room Run Club Update: 
  9. Track North News





Neil has a well deserved win


Congratulations to Neil Phipps for winning the Bill Roman Administration Award at the Sports Hall of Fame dinner acknowledging his work with the Sudbury Fitness Challenge! Well deserved!

(He is ALMOST smiling)





Vacant Committee Positions


Welcome to CIBC Run for the Cure in Sudbury
We invite you to run or walk with us on Sunday, September 30, 2018 for the CIBC Run for the Cure in Sudbury.

All Information Here

Putting on an event of this magnitude required lots of dedicated volunteers. The Sudbury Run has a few positions at the organizational level that remain to be filled. Please take a look at those opportunities and if you think you can assist in any way, let us know.

The opportunities:

1 - Participant Engagement Lead

2 - Site Lead

3 - Local Sponsorship Lead

Telana Arseneau Volunteer Run Director - SUDBURY tarseneau@ccscloud.org Canadian Cancer Society CIBC Run for the Cure Cell 705.822.2148






Amber Completes the Conquer the Canuck Ultra


I DID IT! by Amber Konikow

COMPLETED the Conquer the Canuck Ultra! And I was recognized and congratulate for being inducted into the Sudbury Sports Hall of Fame..even was invited to give a little speech! So cool! Thank you all to the race director(s), volunteers and the racers! Everyone was so kind, happy and motivating! A most EXCELLENT event ( 50k the first day followed on day 2 by a marathon)

POSITION     NAME             50k     MARATHON   COMBINED    FEMALE       AGE

      17       Amber Konikow    5:56:54      5:05:00              11:01:54            6          4F40-49









Rocks!! Run Muskoka

Last weekend I took a road trip to Huntsville with Mariane Larose and Katrina Hakala to run/walk the annual Band on the Run road race Distances included a Kids Run , 5km , 10km and half marathon The 3 of us were in the 10km which was described on the website as " a course that is challenging but probably not the hardest thing you will ever do but you will be breathing hard" Yes there were hills . 3 may have been like Regent St in front of the hospital, perhaps a little longer but nothing like the one behind Boreal that we tackle every year on Mother's Day The 10 km started at 8.40 under overcast skies and temperature of 15 degrees
Nice to see Liz Taillefer and Line Ferris at the start line with a friend who was running her 1st 10km
Live bands played rocking tunes along the course . All participants received a t-shirt , finishers medal and admission to the post race family friendly Music Festival which was so much fun

Age group winners received Band on the Run key chains. Mary Lou Trowell asked if I had one my age group again . Yes I did but with that being said I chuckle about a comment heard at a swim meet in March "as we get older the crowd thins out " Enough said
All in all it was a well run event that I would definitely recommend
Maureen Moustgaard

All 10k results here











Ironman Pointers that work for any endurance event


11 time Ironman Champion Lisa Bentley, one of the sport's most legendary runners, once told me the hardest thing about running an Ironman marathon is that it is "just such a long time to concentrate". Through years of working together and refining her mental preparation process, we systemized how she prepares herself mentally and emotionally for such a hard effort.

When thinking about the marathon, often age grouper and elites alike get a strong sense of apprehension. Basically, it is a very long way to run off an already challenging bike, and physically it is the hardest part of the race. Thus the allure of Ironman: to go further or faster than before, to do something exceptional that most people in our society never dream of. The fact that you are starting the marathon already in a state of extreme fatigue really hits home with the old cliche, "mind over matter".

Are you ready to will yourself forward, to keep your legs moving to get over the next hill, through the exposed windy section, survive the heat, and be diligent enough to stick to your pacing hydration and nutrition regime? Consider these four steps to refine your preparation regimen.

Step 1: Think About How You Want To Treat Yourself.
It is easy to slip into a spiral of negative self-talk and doubt, when you are facing another 20 miles of running, you are very tired, and particularly if things aren't clicking. Pre-determine an emotional reason for being out there, or a personal theme. Perhaps it is to inspire your family or kids to go after their dreams, perhaps it is just to constantly remind yourself that you have chosen an exceptional thing to do with your life's journey, or perhaps it is to remind yourself that you are an amazing athlete and person for even toeing the line of such a daunting and monumental race. Bring some positive thoughts or themes with you from which you can reflect upon when the going gets tough. They can also lift you to another level of performance when things are on track and progressing well. Decide that no matter how things are progressing, your are going to treat yourself with respect, and speak kindly to yourself.

Step 2: Learn The Run Course.
If you ever had to run an Ironman marathon on your favorite training route at home, the chances are you would have a much better chance of success. You would know every hill gradient and duration, where the shade is, the wind tendencies, cambers, down hills to expect, rough terrain, etc. You would have a good sense of how to appropriate your energy, where you need to be exceptionally strong and focused. You would know how to push through the challenging areas because you have done it before. The goal for any major event is to give yourself as much of the "home-course" advantage as possible. Optimally, you would try to do a training camp on the course in prior months to learn and master the course. If that isn't possible, tour the course on race week and run portions of it in your race-taper sessions. Ride the marathon course on your bike. Take a map and pen and write notes on what you see out there. Try and identify landmarks along the way that are at critical sections of the course. Your goal is to be able to retire to your hotel room at the end of the day and have a fairly clear picture of the course in your mind, with some notes handy to reflect upon.

Step 3: Prepare Yourself For The Effort.
Having learned the racecourse, revisit some of your best training efforts from back home and review how they felt as you progressed. Next, place that mental image of your training efforts on specific areas of the Ironman marathon course. It is important to be realistic, but not fearful, of the effort it will take to tackle the marathon. Be realistic about your skills and abilities as well. It is a recipe for disaster for you to expect to greatly exceed anything you have done consistently in training, and will be deflating if you are missing the mark. Mentally rehearse what it will feel like to have a steady and solid day out there, the level of effort required and the biomechanical elements of your best Ironman marathon stride. How will you feel at three miles, six, twelve, twenty and so on? Create some biomechanical "cues" to keep you moving well, such as "quick, light", "strong and forward", "rhythm from the arms", or "loose shoulders, open lungs". These cues are personal and should be meaningful for you. Share them with your supporters, as they will help give you energy when you are in the heart of the marathon.

Step 4: Review Your Pacing And Nutritional Strategy.
When blood glycogen gets low from caloric deficiency, it's easy for the mind to start playing tricks on you. You might suddenly not feel hungry or thirsty, or become very emotional, or very dull, classic signs of "bonking". It is critical to have a pacing strategy supported by a nutritional strategy, and to review in your mind beforehand. When will you eat, and where? Learn where the aid stations are, decide if you will walk them or not, and how it will feel to get running again after a stop. Running your correct, aerobic, and patient pace (practiced in training) will help conserve blood glycogen, so check your time splits along the way to make sure you are on track. Think about the tell-tale signs of bonking and how you will problem-solve to work through a bonk if it happens- by slowing the pace, or walking, and getting some extra hydration and nutrition in.

Step 5: Have A Re-Focusing Strategy
Inevitably, over 140.6 miles, you will go through a hard, extra challenging area of the race, and the chances are it will be late in the bike, and intermittently through the run. The best athletes are great at focusing and staying on task, and they are also great at problem solving when things aren't going well. If you get blisters, a cramp, bonk, or bloated, your goal still remains doing the best job possible given the set of circumstances you are facing. Try and remain calm no matter what, get back on task as soon as possible, and maximize what you can do right now, rather than stressing about what you can't do.

LifeSport head coach Lance Watson has coached a number of Olympians, Ironman and Age Group champions. Lance and the coaches at LifeSport enjoy working with athletes of all ages and abilities.





Rocks!! Outdoors








Upcoming Local Events


  June 20, 2018

Finlandia Trail Run Series returns to Laurentian Nordic Ski Trails this summer.

Challenge yourself on our rocky route. Bring your kids for the short 1km race.

Registration at 5pm. Kids race at 6pm and 3/6km leave at 6:15pm.





June 24, 2018

Need better paddling technique for the Marathon?

Come to the Canoe Club for the marathon canoe paddling session this Monday June 11 at 6:30pm. It's free for club members and $20 for non members. They can reach me (Rob) at this email address to confirm or call my work at 705.522.4195.



Sudbury Canoe Club/ Sudbury Fitness Challenge Canoe Race 2018

Event start location: new SCC club house - 206 Ramsey Lake Road
Tandem Canoes/ Kayaks /SUPs other categories if the numbers merit it
Mens Womens and Mixed team categories
Distances: 4, 9, and 18.5 km races
Registration: 7:30am race day
Start: 9am
Awards and Draw Prizes given out
Cost: $25.00/person

Online Registration at: https://raceroster.com/events/2018/16145/2018-sudbury-fitness-challenge-canoe-marathon

Sudbury Canoe Club Website

Contact Rob Marcolini @ 705.522.4195 or marco.renout@eastlink.ca



July 1, 2018  

NEW Firecracker 5k

NEW Firecracker Roadrace


We're excited to announce that we'll be working closely with the Blue Door Soup Kitchen! All proceeds from the event will be going directly to the Blue Door. If you're participating in the race or volunteering and would like to support, we will be running a canned food drive on the day of the event!



Details: https://www.facebook.com/Firecracker5k2018/

Race Times
Firecracker 5km / Kid's Run: Sunday July 1, 2018 @ 10:30 A.M.

For more information please contact Casey Crowe

Email: Northernfitnesssudbury@gmail.com


Register: https://www.events.runningroom.com/site/15431/firecracker-road-race/







Run Club Update




Store News


Good afternoon Sudbury Runner's and Walker's,


See you all at Run Club tonight 6pm


your Sudbury Staff,

Eric, Caleb, Brendan, Ania, Sam




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



All photos images and content copyright Sudbury Rocks!!



Click to Enter Site