In this Issue:
- Running Room 20 Minute Challenge
- Subaru Ironman Muskoka
- Finlandia Trail Run
Series #1 Results Finally Available
- Canadian Death Race Runner and His
Wife Fight Off Bears
- 5 Ways to Keep Cool In A Heatwave
- Is Your Routine Killing Your Routine?
- Upcoming Events
- July 15, Island Swim and Massey
events, July 18 Finlandia #2, July 22, Mountain Bike
- Running Room Run Club Update:
- Track North News
What is the 20 minute challenge?
The 20 minute challenge started
in July 2004, which was the 20th anniversary of the Running
Room. John Stanton invited the country to visit a Running Room
and get active by walking or running for 20 minutes. This has
become an annual event across the country. We encourage everyone
to come out and bring friends and family to walk or run for
20 minutes, receive a FREE hat, and have fun.
Sudbury Athletes at Muskoka
to Monica, Stepfanie and Eric for doing very well on a
This race takes place in
a region adjacent to the majestic Great Lakes—a
pristine, forest getaway in Canada's cottage country.
There's an amazing amount of recreation
options in this recreational hub of Eastern Canada. Visit
a museum, hike a pristine trail, star gaze, relax in front
of bonfire, swim or fish in sparkling waters, sip local
wine or beer on a dock, get up close and personal with
wildlife, pamper yourself at a spa, or enjoy one of the
many events and festivals that reflect Muskoka's charm.
The region truly has something for everyone, both athletes
and spectators alike.
Canadian Death Race Runner and
His Wife Fight Off Bears
Phil Troyer - July 6, 2018
This happened on Saturday,
at 1:20 in the afternoon, in Alberta. Lisa and I were
training on Leg 4 of the Canada Death Race trail.
We were about 7K from the highway about three-fourths
of the way up Mount Hamel. We were just talking about
stopping to put on jackets because the wind was picking
up, when we heard a noise in the bush to our left.
About that time, the bear stood up 10 or 15 feet from
us. She looked at us for about a second, then started
to run at us through the bush. When it came onto the
road, less than 5 feet away from us, I pepper sprayed
She ran to the left,
then her two cubs came out on our right and started
to charge us. I sprayed each one of them.
After that is was just
commotion….it seemed like bears were everywhere.
I gave one more shot of bear spray then realized I
was almost out so I asked Lisa for hers. She couldn’t
find it! I turn around and realized that she had tripped
and fallen off the side of the road, down a hill.
The sow was at her feet, growling and moaning at her.
I was just waiting for the bear to bite!
That’s when I realized
that we were no longer trying to scare away the bears….now
we were just trying to survive!
Because I was up on the
hill and Lisa’s feet were much lower, the bear’s
head was about 10 feet from me and I wasn’t
too sure that the bear spray would reach that far,
but I couldn’t do anything else to make the
bear go away. So I leaned as far down as I could and
emptied the last of the bear spray in the bear’s
face. That made the bear leave Lisa, but then it came
back up on the road and charged me again! I hit it
with my running pole. And that gave Lisa time to get
up on the road and start throwing rocks at it. It
turned and ran off the road then.
I was able to GPS track
the whole ordeal. It lasted just less than 2 minutes,
but it seemed to last FOR EVER!!!!
Crazy times for sure!!!
After running leg four of Sinister this weekend, I’m
going back to make another attempt to run leg 4 of
the Death Race. I want to run past that spot before
Trust me, I will not
be alone, and will have bear spray with me!!
In hind sight, there
isn’t much I would do differently next time.
We were prepared with the proper gear. We were together
and we were talking loudly and we were actually power
hiking at the time of the attack. I’m not sure
what startled the bear, but she was definitely having
a bad day!!
In the scuffle, I lost
my sunglasses and Go Pro camera. Some runners went
up a couple days later and found the empty bear spray
canister, but weren’t able to find my camera.
I like to think that the bear has it and is taking
some sweet selfies!!! Maybe someday, it will turn
Little did I know how
much trail running really could change my life!!
5 Ways to Keep Cool In A Heatwave
Training - June 18, 2018
latest heatwave has us feeling the heat. Here’s
how you can adapt your training and stay on pace for
the fall race season ahead.
Pamela Mazzuca HBSc. Kin, Athletic Therapist
Heat poses real health risks such as
heat exhaustion and the medical emergency of sunstroke
for runners. So when the mercury rises here are some
tips to keep you running strong.
Time your run
Adjusting the time of day that you lace
up can make a big difference. Try to head out first
thing in the morning before the sun is at full strength
or near the end of the day when the temperature is slightly
cooler. Whenever possible avoid running between the
hours of 10-4 when the sun is at it’s hottest.
Keep Hydration on High
It might seem obvious, but don’t
forget to bring water when you run. Keeping your body
properly hydrated not only keeps you running optimally
but it also helps your body regulate your internal temperature.
And remember, when you feel thirsty you are already
Gear down, stay cool
When gearing up for your run opt for
light colours, as they reflect the heat of the sun and
help keep you cool. And choose light, breathable wicking
fabrics to help the breeze reach your skin and keep
you cool. There is nothing worse than feeling hot and
way down by a sweat soaked cotton t-shirt.
Before you head out for your run lather
on the sunblock. Go for a sunblock with a minimum SPF
of 30 and double check that it’s also sweat proof.
And throw on a pair of sunglasses to protect your eyes.
There are lots of great sunglasses designed for runners
but just be sure to choose a pair with high quality
lenses in order to protect your eyes against the harmful
UV rays. And don’t forget your hat. A hat will
keep the suns rays off your head and face, keeping you
cooler and helping prevent heat associated illness.
Keep it short
When the weather is more like the Sahara
than Canada decrease the intensity and the duration
of your run. There is no benefit to pushing yourself
too hard; you’re better off switching up your
Is Your Routine Killing Your
3, 2018 BY LANCE WATSON
You hit the alarm at 5:00
AM, fumble out of bed and head to the pool for the 6:00
AM masters group. Then you work 8 hours, bust out a
quality run during your kids’ soccer practice,
have dinner with your family, and prepare to do it all
over again. Does this sound familiar?
Eventually, even the best routine can
become exhausting (and dull), and begs the question
for new to experienced endurance athletes: how can you
physically perform if you are mentally fatigued? And,
how do you recognize and address that mental fatigue?
It’s time to fight back—and
ensure there’s excitement and fulfillment in your
A state of mental fatigue is achieved when an individual
exerts continuous mental effort on a single task or
a number of tasks over a period of time.
Another word we use is routine. A routine
is a sequence of actions you repeat on a regular basis.
Humans naturally like routines; they give your life
order, making it seem less chaotic and conserving your
energy for more important things.
These are all very good things! And
I’m not trying to say all routines are exhausting
us … but, how can you stay stimulated and challenged
if you can’t distinguish one day from the next?
A change in routine can bring many benefits, including:
Happiness and fun thrive on new experiences, which are
hard for routines to inspire. As much as we all love
the benefits of sticking to our TrainingPeaks calendar,
simply making a small change to your routine can do
just the trick!
What if you went to a new pool and jumped
in on a new group swim? What about making recovery more
of a priority and hitting a spa? Consider catching up
with a friend for a ride and selecting a new coffee
or lunch destination. The motivational boost offered
from new experiences can offset mental fatigue and spark
inspired, fun living.
Creativity is like a muscle; it can work and adapt just
like our quads and hamstrings. Creativity is all about
finding new ways of solving problems and approaching
situations—and is definitely not restricted to
artists, musicians or writers.
Think about what gets you excited. It
can be sport-related, or not! Is there a hobby or cross-training
activity you’ve wanted to try like yoga, water
running, hiking, skiing, or kayaking? Maybe there’s
something you’ve wanted to research further, or
a new skill you’ve wanted to gain. It could be
as simple as exploring a new trail or route.
By ‘exercising’ your creativity
you’ll avoid the ‘coma brain’ of routine
and develop an authenticity and confidence that carries
over into other areas of your life.
What happens if something disrupts your routine? Would
it be disorientating? Frustrating? Push you to anger?
Make you upset? Being married to a routine can make
you less flexible when situations are out of your control.
But remember, changes are a constant, and being flexible
is the best way to deal with unpredictability of life
in a constructive way.
Change can be even be empowering if
you take the time to reframe your perspective. Look
on the bright side, and figure out what good can come
from what might at first appear to be a giant mess.
The human ability to adapt is amazing. If you trust
that you can adapt, then you will. So step outside your
routine once and a while. It will do you and your training
a lot of good.
Upcoming Local Events
Family, Fun & Fitness Too!
Sudbury Fitness Challenge Mountain
Save Sunday July 22, 2018 on your calendar.
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.
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