In this Issue:
- 9th Annual Haunted Hustle on Sunday,
- Lo-Ellen Knights reign at NOSSA cross-country
- Abraham Kiptum Breaks Half Marathon
- It's Okay to Be Good and Not Great
- Rocks!! Wednesday Run
- Upcoming Events
November 3 Shred Cancer Mountain Bike Classic, November
11 Run to Remember
- Running Room Run Club Update:
- Track North News
Ontario University Cross-Country Running Championships,
hosted it's 9th Annual Haunted Hustle on Sunday, October
28, 2018 in Temiskaming Shores beginning at the Haileybury
Waterfront. Runners and walkers can chose from a 5km,
10km, 21.1km, 42.2km distance. There were none from
Sudbury in the marathon.
Snowy Haunted Hustle in Hailybury
A Bunch of Chickens and the Colonel
Sudbury at the
past Sunday 17 chickens from Sudbury "flew the
coop " and headed to Haileybury ( snowed most of
the way) for the 9th Annual Stato Haunted Hustle. Colonel
Sanders (aka Brent Byers ) came along as well. There
were also other familiar faces from this area.
The organizers covered all the bases but unfortunately
there was nothing they could do about the wet snow that
just wouldn't go away. We were provided with hot drinks
before race time and a post race lunch of sandwiches
and chile. This was a real treat as most of us were
quite wet and getting cold by finish time, not just
from the snow but by being splashed by passing motorists.
to all the volunteers. Extra special thanks to those
manning the water stations and the finish line crew.
They must have been so wet and cold.
a prize for the best costume which we won thanks to
the creative mind of Linda Conroy and her helpers who
put costumes together. There was a nice oversized cozy
blanket in our race package. Our medal was a pumpkin
which also serves as a bottle opener.
This is the 2nd time I have been to this fun event.
The 2.5 hour drive makes it doable as a day trip.
See you in 2019,
Maureen and the rest of
Lo-Ellen Knights reign
at NOSSA cross-country in Sudbury
Other local schools had strong individual performances, as well.
Star StaffSudbury Star Staff
The Lo-Ellen Knights reigned
supreme Wednesday at the NOSSA cross-country running championships,
held at Kivi Park in Sudbury.
The south-end school swept all six team
divisions at the meet, which included schools from across
Northeastern Ontario, allowing them to send all teams
to the OFSAA meet next month. The Knights were most dominant
in the senior girls division, taking the top six spots.
Other local schools had strong individual
performances, as well.
Provincials are to be held at the Christie
Lake Conservation Area in Dundas, Ont. on Nov. 3.
For full results from Wednesday’s
championship, visit www.chiptimeresults.com.
Abraham Kiptum Breaks
Half Marathon World Record
The Kenyan runner beat the previous time by five seconds.
OCT 28, 2018
Kiptum executed the race of his life on Sunday. The Kenyan
runner set a new world record in the half marathon when
he clocked 58:18 to win the men’s race at the Valencia
Half Marathon in Spain.
was a five-second improvement on the previous world record
set by Eritrea’s Zersenay Tadese in Lisbon in 2010.
The 29-year-old claimed the Valencia title over runner-up
Jemal Yimer, and Abadi Hadi.
“I can’t believe
it, I’m over the moon,” Kiptum told the IAAF.
“Obviously I knew I was in good shape because I
set a PB last month in Copenhagen, but I was eager to
run in Valencia because it’s one of the flattest
circuits I’ve ever run, and I was confident of improving
on my best.”
“I realized the race
slowed down between the ninth and 10th kilometer, so I
decided to step up the pace and go for everything.”
Prior to Sunday, Kiptum held
a personal best of 59:09, which was set on September 16
at the Copenhagen Half Marathon. The victory highlights
a breakthrough season in which Kiptum also won the Daegu
Marathon in a season’s best of 2:06:29. Kiptum ran
his career best marathon last year when he finished third
in 2:05:26 at the Amsterdam Marathon. His next race will
be the Abu Dhabi Marathon on December 7.
[Smash your goals with a Runner’s
World Training Plan, designed for any speed and any distance.]
The Valencia Half Marathon course is home
to both the men’s and women’s world record.
Joyciline Jepkosgei of Kenya broke the women’s world
record when she clocked 1:04:51 in Spain last year. Gelete
Burka won the women’s race this year in 1:06:11.
It's Okay to Be Good
and Not Great
Oct 16, 2018
What if striving to be great
is what's holding you back?
“Good is the enemy of great” is one of the
most popular self-improvement expressions there is. It’s
the first sentence of an international bestselling business
book, the title of another self-help book, and a mantra
that NFL superstar J.J. Watt has used in press conferences.
It sounds appealing and rolls off the tongue nicely, but
there’s a good chance it’s downright wrong.
We’re told that striving to be great
and never being satisfied are necessary to meet the ever
increasing pressures and pace of today’s world.
It’s the only route to success. But what is it all
for? What does success even mean? Rates of clinical anxiety
and depression are higher than ever. Some experts believe
that loneliness and social isolation have reached epidemic
proportions. Two-thirds of all employees report feeling
burned out at work. Surely this isn’t the kind of
success that everyone is after.
Zen master Thich Nhat Hanh offers that
true success means feeling content with the unfolding
of your life. It is “finding happiness in your work
and life, in the here and the now.”
The kind of success that Thich Nhat Hanh
champions isn’t about striving to be great all the
time. It’s about being at least OK with where you
are, about accepting good enough. What’s interesting
is that not always trying so damn hard to be great isn’t
just the path to being happier; it’s also the path
to getting better.
This mindset improves confidence and releases
pressure because you don’t always feel like you’re
coming up short. It also lessens the risk of injury—emotional
and physical—since there isn’t a perceived
need to put forth heroic efforts every day. The result
is more consistent performance that compounds over time.
Research shows that sustainable progress, in everything
from diet to fitness to creativity, isn’t about
being consistently great; it’s about being great
at being consistent. It’s about being good enough
over and over again.
A wonderful case study is Eliud Kipchoge,
who just shattered the marathon world record. He’s
literally the best in the world at what he does. Yet Kipchoge
says that the key to his success is not overextending
himself in training. He’s not fanatical about trying
to be great all the time. Instead, he has an unwavering
dedication to being good enough. He recently told The
New York Times that he rarely, if ever, pushes himself
past 80 percent—90 percent at most—of his
maximum effort during workouts. This allows Kipchoge to
string together weeks and weeks of consistent training.
“I want to run with a relaxed mind,” he says.
Unlike so many other runners who have
tried and failed to break the world marathon record, Kipchoge
has never been obsessed with the mark. Prior to his record-setting
race, when asked about his mindset, he told The Times,
“To be precise, I am just going to try to run my
personal best. If it comes as a world record, I would
appreciate it. But I would treat it as a personal best.”
Kipchoge puts running in its place, which, for him, is
in the here and now, not in striving to meet ever increasing
expectations. “When I run,” he says, “I
feel good. My mind feels good. I sleep in a free way,
and I enjoy life.”
It’s a paradox. A good-enough mindset
might very well be the key to being great and happy. The
less you want to be happy, the happier you’ll be.
The less you need to perform better, the better you’ll
perform. Just think about your own life. During the times
you were happiest and performed best, were you striving?
Were you chasing after something? Or were you more like
Kipchoge—grounded, at peace, and feeling good enough
with what was in front of you? This doesn’t mean
you should never desire productive change or improvement.
Quite the opposite, actually. Though they may run counter
to so much of the current ethos, adopting the following
core principles of good enough is likely the best route
to being happier and getting better.
Accept Where You Are
Ultra-endurance athlete, author, and personal-growth icon
Rich Roll once told me, “You’ve got to train
where you’re at. Not where you think you could be,
not where you want to be, not where you used to be, but
where you are right now.”
Far too often we suffer from magical thinking,
convincing ourselves that we’re in a better place
than we are. Or we ignore our problems altogether, either
numbing or distracting ourselves or striving to make things
better without ever acknowledging our true starting point.
Though this may save us some short-term pain, it’s
not a good long-term solution. Because we don’t
address the thing that really needs addressing—whether
it’s poor mobility in sport, loneliness in a relationship,
or being overwhelmed at the workplace. Progress in anything
requires confronting and accepting where you are. It’s
only then that you can do something about it.
“Acceptance,” writes the meditation
teacher Jon Kabat-Zinn in his bestselling masterpiece
Full Catastrophe Living, “does not mean passive
resignation. Not at all. It means taking a reading of
a situation, feeling it and embracing it as completely
as one can manage, however challenging or horrible it
may be, and recognizing that things are as they are, independent
of our liking or disliking and wanting it to be different.”
Only then, writes Kabat-Zinn, can we take the appropriate
action to improve our condition. “A desire for things
to be other than the way they actually are is simply wishful
thinking,” he writes. “It is not a very effective
way of bringing about real change.”
Most people want results now. But generally speaking,
results don’t work like that. Consider diet. Drawn
to the latest and trendiest approach, many people who
are trying to lose weight constantly bounce between fads:
low-carb, high-fat; low-fat, high-carb; South Beach; Atkins;
DASH; Zone; Ornish; intermittent fasting—the list
goes on and on. The continual switching is actually detrimental
to losing weight. A 2018 study out of Stanford University
compared low-fat and low-carb diets, also tracking randomly
assigned participants for a year. The best predictor of
weight loss wasn’t which diet the participants were
assigned to but whether or not they adhered to that diet.
Writing about these results in The New York Times, Aaron
Carroll, a physician and researcher at the Indiana School
of Medicine, explains that “Successful diets over
the long haul are most likely ones that involve slow and
The same theme is true for just about
any persistent change, whether it’s in performance,
happiness, or both. If you rush the process or expect
results too swiftly, you’ll end up disappointed
over and over again. When I was going through an immense
challenge in my own life, one of the best pieces of advice
I got was from a doctor who told me, “Be patient,
it’s a nine-inning game.”
Our society celebrates “optimization.” So
it’s only natural that we would want to optimize
ourselves. But our brains don’t work like computers.
Studies show that when we multitask, our brains either
constantly switch between tasks or divide and conquer,
allotting only a portion of our cognitive capacity to
a specific task. Researchers at the University of Michigan
found that though we think we’re getting twice as
much done when we multitask, we’re actually getting
only about half as much done.
It's not just our performance that suffers
when we’re all over the place but our happiness,
too. A Harvard study found that when people are fully
present for the activity they're doing, they are much
happier than when they’re thinking about something
else. Unfortunately, nowadays we’re more distracted
than ever, almost always thinking about something else.
We may think that if we’re not online 24/7 we’ll
miss out on something and fall behind. But perhaps it’s
the opposite that’s true. If we’re online
24/7, we’ll miss out on everything.
Social media is full of people making posts as if everything
in their lives is perfect. It’s an illusion—and
a costly one. Researchers from Stanford University found
that social media portrays an overly rosy view of life.
As a result, many people think they are more alone in
their emotional difficulties than they really are, a misperception
that can lead to distress. Moreover, trying to live up
to an inflated public persona—be it your online
self or your workplace self—creates what psychologists
call cognitive dissonance, or an inconsistency between
who you portray yourself to be and who you actually are.
This inconsistency is often associated with anxiety.
Stop trying so damn hard to be invincible,
and just be yourself. The research of University of Houston
professor Brene Brown demonstrates that the more you can
bring your entire self to everything you do—the
good, the bad, the sad, and the ugly—the better
you’ll feel and the better you’ll be. You’ll
not only eliminate emotionally draining cognitive dissonance,
but also forge more genuine connections with others, opening
yourself up to support when you need it. “Vulnerability
doesn’t come from trust,” Brown writes. “Trust
comes from vulnerability.” Recent experimental data
suggests that this is because deep down inside, most everyone
dislikes having to pretend they’ve got all their
shit together. When you let your guard down and get real,
others feel relieved and gain the confidence to do the
Foster an “In-Real-Life”
Perhaps one of the most detrimental consequences of digital
technology is the illusion of connection. We think that
if we can tweet, post, text, e-mail, or even call someone,
we’re good. After all, digital relationships save
us the time and coordination of meeting in person, which
in turn allows us to be überproductive—or so
we tell ourselves. But here’s the thing: nothing
can replace in-person community, and our failed attempts
to do so come at a grave cost.
In their book, The Lonely American: Drifting
Apart in the Twenty-first Century, Harvard psychiatry
professors Jacqueline Olds and Richard Schwartz profile
the rise of loneliness and decline of meaningful relationships.
An increased focus on “productivity and the cult
of busyness,” they write, has led to a sharp decline
in deep communities and a rise in social isolation and
related mood disorders. Other research shows that physical
touch itself is critical for happiness, comfort, and belonging.
In-person community is also key to performance. Multiple
studies show that wearable technologies don’t come
close to the power of “in-real-life” friends
when it comes to making positive behavior changes. And
this is true at all levels. Defending New York City Marathon
champion Shalane Flanagan has repeatedly credited her
training community (not her Instagram followers) for her
longevity and success. “I don’t think I’d
still be running if not for my training partners,”
she says. “These women support me through both highs
Bottom line: The extra effort it takes
to regularly be with others “in real life”
is worth it.
Brad Stulberg (@Bstulberg) writes
Outside’s Do It Better column and is the author
of the book Peak Performance: Elevate Your Game, Avoid
Burnout, and Thrive with the New Science of Success
Upcoming Local Events
Good afternoon Sudbury Runner's and Walker's,
See you all at Run Club tonight 6pm
your Sudbury Staff
We have FREE run club Wednesday nights
at 6pm and Sunday mornings at 8:30am.
North News - by Dick
Cross-Country Running Championships, 10/27/18
Thames Valley Golf Course, London, Ontario
to right: Sarah Thackeray, Jesse Nusselder (#77), Pascale
Gendron (#76), Jenny Bottomley, Nicole Rich (#78), Megan Crocker
The Laurentian University
cross-country running teams raced at the Ontario University
championships this weekend. Running in rain, mud and
high winds on London’s Thames Valley Golf Course,
the women’s team placed a team-record 4th and
the men 7th, with both squads qualifying for the U Sports
National championships to be held in two weeks in Kingston.
Two athletes were named
2nd-Team All-OUA, with Megan Crocker named on the women’s
side and Paul Sagriff on the men’s side. The last
Laurentian runner to achieve All-OUA status was Leila
Angrand in 2006. This was the first time that Laurentian
has had an All-OUA runner from both the men’s
and women’s squads.
Megan Crocker led the women’s
team with a 14-place finish in a time of 30:16 over
the 8km course. Right on her heels was Jenny Bottomley
who finished 15th in a time 30:19. Nicole Rich then
placed 22nd in 30:59; Jessie Nusselder was 37th in 32:04
and rookie, Pascale Gendron placed 38th in a time of
32:14. Displacers were Breanne Steven who placed 45th
in 32:41 and rookie Sarah Thackeray who was 60th in
proud of this team,” said head coach, Dick Moss.
Every one of them competed like crazy and fought through
the tough patches that happen in every distance race.
Four of them will graduate this year and they did this
for each other. It was exciting to watch.”
Individual Results –
Laurentian – 8km
14, Megan Crocker, 30:16
15, Jenny Bottomley, 30:19
22, Nicole Rich, 30:59
37, Jessie Nusselder, 32:04
38, Pascale Gendron, 32:14
45, Breanne Steven, 32:41
60, Sarah Thackeray, 33:43
Team Scores - Women
1. Queen’s, 34 points
2. Guelph, 40
3. Western, 105
4. Laurentian, 126
5. Toronto, 132
6. McMaster, 134
7. Lakehead, 182
8. Laurier, 204
9. Waterloo, 256
10. Windsor, 264
11. Nipissing, 303
Partial Teams: Algoma,
Trent, York, Brock
Front row, left to right: Pascale Gendron, Jessie Nusselder.
Back Row, left to right: Sarah Thackeray, Breanne Steven,
Megan Crocker, Jenny Bottomley, Nicole Rich
Left to right: Liam Passi (#88), Caleb Beland (#82),
Eric Gareau (#84)
The men were led by Paul
Sagriff’s 10-place performance, an improvement
over last year’s 28th place finish. His time was
32:16 time over the 10km course. He was followed by
Liam Passi, who was 29th in a time of 33:07; Caleb Beland,
who was 39th in 33:40; Eric Gareau, who was 40th in
33:44 and Dylan McKevitt who was 51st in 34:10. Displacers
were Jarod Milford, who placed 74th in 36:09 and Alexandre
Fishbein-Ouimette, who was 85th in 37:04.
“I was confident
they could qualify for nationals,” said men’s
coach, Darren Jermyn. “Right from their first
goal-setting session, our guys committed themselves
to coming 7th at this race so they could compete at
the U Sport championships, and they dug incredibly deep
to make that happen. Our next goal is to perform well
at the national level.”
Individual Results –
Laurentian – 10km
10, Paul Sagriff, 32:16
29, Liam Passi, 33:07
39, Caleb Beland, 33:40
40, Eric Gareau, 33:44
51, Dylan McKevitt, 34:10
74, Jarod Milford, 36:09
85, Alexandre Fishbein-Ouimette,
Team Scores - Men
1. McMaster, 45 points
2. Queen’s, 59
3. Guelph, 65
4. Toronto, 129
5. Western, 141
6. Windsor, 146
7. Laurentian, 169
8. Lakehead, 175
9. Waterloo, 226
10. Laurier, 298
11. Nipissing, 355
12. Brock, 371
13. Ryerson, 403
14. Trent, 438
Partial teams: Algoma,
Crocker and Paul Sagriff (named 2nd-team All-OUA)
to Adam Kaleb)
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <firstname.lastname@example.org>
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