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      Hello Everyone,                                                                                                                                                                                                           February 28, 2019        

     In this Issue:


  1. Wonderful Memories Boston 2001
  2. A New Event Hits Town - Xterra Conquer the Crater Aug 4
  3. Earl’s Pearls: Earl Free and a Lifetime of Racing Advice
  4. Upcoming Events Mar 7 Night Light Series, Mar 30 Running Room Run Crew Relay 2019 / Spring Series
  5. Running Room Run Club Update: 
  6. Track North News OUA Indoor Track and Field Championships
    York University, Toronto, February 22-23, 2019





Wonderful Memories Boston 2001

a blast from the past by Sheila Lada (Yaw-Maclean)





  August 4, 2019


Event date: August 4th, 2019.

Location: Kivi Park, Sudbury Ontario, Canada.

Address: 4472 Long Lake Rd, Sudbury, ON P3G 1K4 – Approximately 10 min from Sudbury and 4 hrs north of Toronto.

XTERRA Conquer the Crater: a race like no other!

100% in support of Miles Against Cancer (a joint partnership with the Northern Cancer Foundation), XTERRA Conquer the Crater is set on 450+ acres of Cambrian Shield overlooking Long Lake in Sudbury. Kivi Park itself is entirely operated by volunteers and is a premier destination for sport, outdoor activity and adventure.

Element Racing is proud to join forces with MAC to bring the world class style of XTERRA racing to Ontario’s cottage country.




Sudbury Ontario has had a long history of professional, amateur, and recreational athletes performing on the world stage, from NHL all-stars, to age-groupers at the Ironman Championships in Kona, Hawaii, to hosting the World Junior Championships in 2010. More impressively, as a community, we also host a number of athletic charity events throughout the year, but surprisingly Sudbury has not been home to multi-sport athletics despite a large local and regional community of multi-sport athletes. Miles Against Cancer (MAC)/MAC Racing a local Northern Ontario Paediatric Cancer Charity is thrilled to announce its partnership with Element Racing to bring a world-class off-road triathlon to Sudbury, being held at the beautiful Kivi Park.

Off-road triathlon racing, much like all endurance racing in Northern Ontario, embraces the elements of the unknown, the uncontrollable, and the un-plannable. For those seeking a break from the predictability of traditional triathlon racing, the combination of a remote pristine lake swim, double and single-track mountain bike trails and a grueling cross-country running course will push the most accomplished athlete into the discomfort zone.

So here is what we are proposing Sudbury! Miles Against Cancer in partnership with Element Racing is brining XTERRA: Conquer the Crater to Kivi Park, on August 4, 2019. As part of the XTERRA world tour, Sudbury Ontario will now be a premier destination and home to a world championship qualifying event. 10 World Age Group spots will be up for grabs to compete at the 2019 XTERRA World Championships in Maui Hawaii, on October 27, 2019. This event will provide the opportunity for long and short-course athletes in both off-road triathlon and duathlon, cross-country runners, and children to participate in a world class event.

The swim course will be held in pristine Crowley Lake, located within the Kivi Park boundaries, south the park’s main entrance. For those participating in the duathlon, their race will begin at the same location, where you will be treated to a wonderful double and single-track trail run. All multi-sport athletes will transition through T1. The bike course will begin with a challenging return to the main park over a wide double-track crusher dust trail, containing 2 long climbs. The mountain bike course will then take rides across iconic vistas of the Canadian Shield, showcasing the region’s famous rock, pine forests and lakes. The remainder of the bike course will be a mixture of intermediate to advanced single track and double-track ski trails. All athletes will transition through T2 onto the cross-country run course, which again will include double-track crusher dust ski trails and challenging single-track hiking trails. This race course is designed so that cyclists and runners will not have to share the same trails. Both the bike and run course will take you through some of the most challenging trails within the Canadian Shield, taxing your legs on short and long steep ascents and requiring bike handling and running skills during the descents. While nothing on the course is scary or dangerous, the technical sections will certainly reward the skilled riders.

Element Racing has a long history of developing and providing fun, unique, and world-class events for more than a decade. Our goal is to build off the 11 years of experience that has created events such as XTERRA: Mine Over Matter (4x Canadian Off-Road Triathlon Championship venue), XTERRA: Sleeping Giant, and XTERRA: Parry Sound. We have big aspirations for our race in the first year, with even more expansion next year.

While there is certainly a lot of excitement and top-level athleticism that is drawn to XTERRA racing, we do not want local participants to feel intimidated. In addition to the world qualifying long-course off-road triathlon, we will be offering a long-course duathlon as well as a sprint triathlon and duathlon. For those of you wanting to partner up, there will also be a team relay event. As well, for those not interested in biking, there will be a short and long trail run-only events. And of course, there will be a Crater Kids mini-duathlon. We will have lots of surprises and activities for the kids on site, as well as some amazing local food and beverages for the non-kids.

Perhaps the most unique part of XTERRA: Conquer the Crater being held at Kivi Park, is that the event is 100% charitable. Miles Against Cancer (MAC) is a paediatric cancer charity under the umbrella of the Northern Cancer Foundation, whereby 100% of all proceeds from this race event will go to local children and families living with and beyond cancer. MAC is a locally founded charity (for more information please visit www.milesagianstcancer.ca).

We are sorry for the late notice, but we hope that you can incorporate this into your racing plans for this summer, and more importantly, every summer moving forward. We will be posting GPS maps of the exact race course, so have fun training, and we hope to see you out on the trails.

All the best,

John M. Macdonald, Co-Race Director at MAC/MAC Racing.




All Information and registration below








Earl’s Pearls: Earl Free and a Lifetime of Racing Advice
By Ben Kaplan - January 31, 2019 (for iRun.ca)


Earl Fee is a racing icon, a legend, who has more world records than any other living racer and who, at 90, plans to compete at the World Master’s Games in Poland this March. It is extraordinary to announce that Mr. Fee will now take on the mantle of iRun Advice Columnist, so that if you have any questions about running, life, training, psychology, recovery, endurance or anything else that a runner might ponder, send your questions to his assistant, Ben Kaplan, at Ben@iRun.ca, and we’ll get them to Mr. Fee. In the meantime, here’s a Q&A that we conducted recently with the GOAT (greatest of all-time) to get you focusing on running hacks and concerns.

Ask anything, Earl knows all.

iRun: You’re going to be 90-years-old when you arrive in Poland. What can you possibly be competing in?

Fee: I’m planning to break a couple records there, particularly in the 400m and the 800-metre races. If I have enough energy I might also try for the 200-metre record on the last day.

iRun: That’ll be a game-time decision?

Free: Yeah. The events are very close together and there might be some problems with my legs or whatever.

iRun: You don’t sound overly concerned. How are you feeling?

Fee: I’m feeling pretty good. I can probably break some of those records today.

iRun: No aches or pains or nagging injuries?

Fee: Well, I hit a problem a week ago. I was taking dance lessons and this particular move did something to my knee, so I’ve been resting for a week. I think maybe I’ll stop the dancing until I get back from Poland.

iRun: What kind of dancing?

Fee: Merengue.

iRun: What is the secret to your extraordinary life?

Fee: I don’t think there’s a secret. Running tires out your legs so to go dancing after running isn’t a good idea. Common sense might be part of my racing plans. When I have problems with my hip, I go to the chiropractor. Running curves on the track puts you out of balance, but I’m doing very well. I can’t complain.

iRun: How often do you run?

Fee: I don’t overdo things. I run three times a week, mainly on a track near my home. I don’t run outside. It’s too hard on the knees, running on the roads.

iRun: I bet 90% of our audience runs on the roads.

Fee: The marathon people, most of the runners, have to run on the roads—they’re stuck with that. I like to run on the track, it’s a little softer, or run on the trails.

iRun: So what should we do?

Fee: Run half on the road and right afterwards, run in the water. Save your legs; running in the water requires the same exact effort.

iRun: That’s a good tip.

Fee: It’s in one of my running books, How to Be a Champion from 9-90. I’ve written five books, including books of poetry. My autobiography will be out in a few weeks actually, Tell Well.

iRun: Everyone reading this article—buy Earl’s books!

Fee: [laughs].

iRun: You’re going to be our advice columnist and that’s very exciting. What other tidbit of advice could you offer before the questions start rolling in?

Fee: A lot of the shoes now have heels that are lowered. To me, that’s not good. It makes the arch collapse. I put an insert in my shoe to raise the heel, this prevents the arch from collapsing and could help prevent plantar fasciitis.

iRun: Do you have a favourite shoe brand?

Fee: I mainly like Asics, but I think it doesn’t matter too much as long as they’re comfortable. I like a light shoe that’s not too stiff. The real stiff ones are heavier. If you’re wearing orthotics on top of that, it can effect your speed—like an extra three ounces.

iRun: What do you like about running?

Fee: The feeling of freedom.

iRun: Nice.

Fee: With my running, I meet a lot of nice running friends, and there’s also the compliments you get when you’re running well. Some people don’t admit it, but the accolades give me incentive to keep going.

iRun: Do you find running hard work?

Fee: Some of the intense intervals are hard work but I like the results.

iRun: I can’t believe you’re 89-years-old and running intense intervals.

Fee: Interval training improves speed.

iRun: Aren’t you afraid you’ll get hurt?

Fee: If you want to be courageous, pretend to have courage. The mind is often an athletes weakest link.

iRun: So what’s an Earl Fee workout actually look like?

Fee: I’ll run 400 metres at race pace, then walk 70 metres, and repeat. That’s a good workout, so I do that and take a short rest, maybe 60 seconds, and then run 200 metres faster than my 800 metre pace. Then, jog for half a mile, but the key thing is, and here’s more advice: I always do this after warming up on the bike for 10 minutes, then stretching, then running half a mile easy. Then I’ll do my workout, then run a few laps and stretch again. (And sometimes I’ll do short or long strides to loosen up the body).

iRun: I don’t do any of those things.

Fee: They’re important, as is the cool down. I notice this also with weight training. Most people don’t do any warm-ups before, and that’s a mistake. Warm up the body, jog and stretch, it’s important for the muscles. There’s little things we can all do to make our running much easier.

iRun: What’s your favourite stretch?

Fee: Leg swings. They loosen up the hips.

iRun: How many records do you have?

Fee: 56 world records. This is since 1987.

iRun: You should’ve started in 1977, you would’ve had 75 world records by now.

Fee: Maybe, or else maybe by having a long rest of 30 years which I did after university I saved my knees. And also my enthusiasm. To keep going for 50 years, you have to have enthusiasm.

iRun: I think maybe you need enthusiasm to do anything.

Fee: You’re probably right. Running has added to my longevity, for sure, and exercise will make you live longer.

iRun: What should runners know about you as our new advice columnist?

Fee: I’m happy to help out and offer runners my thoughts but I don’t want to go back and forth with people. They can ask a question, I’ll answer, but then it’s up to them to take it from there.

iRun: OK, sounds fair.

Fee: I give my opinion and that’s it.

To ask Earl Fee a question, regarding anything, email Ben Kaplan at Ben@iRun.ca, and he’ll give you a response. Photograph by Tyler Anderson.






Upcoming Local Events


   March 5, 2019


Night Lights Race Series
Public · Hosted by Walden Cross Country and Sudbury Nordic Racers Powered By Walden Cross Country

February 5 @7:00pm
February 19 @7:00pm


March 5 @7:00pm






   Saturday March 30, 2019 / 9:30 A.M. / Sudbury ON

Running Room Run Crew Relay 2019 / Spring Series


Which Crew Runs This City?

Register your run crew in teams of 5 and see who comes out on top!
Accepting run groups of all types- anyone from competitive groups to friends who motivate you to get moving!

Registration Details:
Teams of 5 – From competitive groups to friends who motivate you to get moving! Each member runs a 2K distance in this 10K relay.
Individual Registration - register as an Individual to be assigned to a team.
Awards to 5 Teams in each City.
Every participant gets a black cotton poly long sleeve tee (Womens XS-XL / Mens S-XXL ) and a black toque.

Register at the Running Room Here







Run Club Update




Store News


Good afternoon Sudbury Runner's and Walker's,


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








Track North News - by Dick Moss



OUA Indoor Track and Field Championships
York University, Toronto, February 22-23, 2019


The Laurentian indoor track team competed at the OUA Indoor Track and Field Championships this weekend, returning with five top-10 finishes, four personal best performances and one school record.

Megan Crocker cracked the top-10 in both the 1500m and the 3000m, finishing 5th in the 3000m with time of 10:02.38 and 7th in the 1500m with a time of 4:51.35. She remains in the hunt for a Nationals berth in the 3000m, with final qualifiers to be announced on Tuesday.

She was joined in the top-10 by rookie Justin Graenert, who ran to an 8th place finish in the 600m with a personal best time of 1:21.40. Graenert’s time broke the school record of 1:21.93 that was set by Marc Poulin in 1984.

Erin Hansel also finished in the top-10 with a personal time of 2:58.70 in the 1000m.

With the probable exception of Megan Crocker, this concludes Laurentian’s track season for the year, with training for summer-track and Fall cross-country seasons to begin in two weeks.

Just a follow-up. Megan Crocker has qualified for the U SPORTS Track and Field Championships. Crocker's best 3000m time of 9:53.41 is Laurentian's third-best all-time and was enough to move her into the top-12 in the country and a spot at nationals.

It's the first time since 2009 that a Laurentian runner has qualified for the national university track and field championships. They'll be held in Winnipeg from March 6-9.

Results - Laurentian


Women's 60m
15. Hannah Merjavec, 8:07 (8.03 in semi-final)
21. Danielle Roy 8.21
22. Kirsten Crowe, 8.27

Women’s 1000m
10. Erin Hansel, 2:58.70 (PB)

Women’s 1500m
7. Megan Crocker, 4:41.35
17. Pascale Gendron, 4:54.81 (PB)

Women's 3000m
5. Megan Crocker, 10:02.38
15. Pascale Gendron, 10:31.65


Men's 60m
19. Skyler Savage-Perreault, 7.22
23. Alexandre Noel de Tilly, 7.37 (PB)
25. Eric Roque, 7.42

Men's 600m
8. Justin Graenert, 1:21.40 (PB - School Record)
18. Eric Gareau, 1:23.39
20. Liam Pedersen, 1:23.63

Men’s 1000m
12. Eric Gareau, 2:31.12

Men’s 1500
28. Caleb Beland, 4:13.72

Men's 3000m
21. Paul Sagriff, 8:47.41

Men’s 4 x 800m
9. 8:19.65

1. "Crocker" - Megan Crocker - #8 (Photo Credit, Natasha Mayer)

2. "Graenert" - Justin Graenert #7 (Photo Credit, Adam Kalab)

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/
Twitter: https://twitter.com/@luxctrack
Instagram: https://www.instagram.com/laurentianxctrack/




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

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