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      Hello Everyone,                                                                                                                                                                                                         September 5, 2019        

     In this Issue:


  1. Guelph Lake 2
  2. Rocks!! Trail Run at Laurentian
  3. The Ultimate Interval Workout to Boost Your Toughness on Race Day
  4. Upcoming Events   Sep 8 Ramsey Tour, Sep 22 The Secret Marathon at Cinefest
  5. Running Room Run Club Update: 
  6. Track North News LU XC: Tentative Meet Schedule'19






Partners Excell at Guelph Lake 11


Sprint Triathlon~ 750m- 30K-7K
This is a great venue for a race, which is why we come here twice a year. Water temperatures are usually very comfortable and we will have you well spaced out with a one loop and interval wave start. You begin on the beach swimming in a rectangle clockwise direction. The swim finishes with a relatively long run over grass and gradual uphill to transition. The bike course is fast with rolling hills but nothing too difficult. If it is windy you’ll feel it because the roads are open and exposed, but it’s out and back so you won’t see a headwind the entire time. Be aware of the speed bumps on the road that leads in and out of the conservation area. It’s easy to lose a water bottle if you’re not careful. The run is completely contained within the park and composed of flat paved roads with short rolling hills.


Sara and Neil at Guelph Lake


Guess who finished 2nd in his age category! Congrats Neil Phipps!!!
I had a good day too. Sara


By "a good day" she means that she won her age group by 11 minutes and was second overall woman, just 2 min behind the leader. Neil













293 Neil PHIPPS M50-54 10 10 2 00:15:05 00:51:35 00:27:32 01:37:10


354 Sara MCILRAITH F45-49 23 2 1 00:13:42 00:54:07 00:29:41 01:40:02

All Results




Rocks!! Trail Run at Laurentian

Wednesday Sep 4







The Ultimate Interval Workout to Boost Your Toughness on Race Day
No matter what distance you’re training for, 400-meter repeats are key for preparing you mentally and physically.


A few years ago, a team of researchers combed through four decades of training studies to determine the most effective type of interval workout. The sweet spot for boosting aerobic fitness, they determined, was repeats that lasted three to five minutes each. So it was a surprise when the leader of that team, Mayo Clinic physiologist and training guru Michael Joyner, promoted a very different workout in a recent blog post.

Joyner suggested building up to doing 20 x 400 meters with a 200-meter jog after each repeat. Depending on your pace, each repeat might take somewhere between one and two minutes—shorter than the “optimal” length. But the benefits, he argued, are “as much spiritual or philosophical as they are physiological.” So many stops and starts demand a hyperfocused state of mind and cultivate a meditative rhythm—and the physical challenge of completing the workout leaves you with a sense of mastery that you’ll bring to your next race.

This type of workout has a long and colorful pedigree. Legendary runner Emil Zatopek of the Czech Republic, who won the 5,000, 10,000, and marathon at the 1952 Olympics, reportedly ran 20 x 400 with 200-meter recovery every day before the 1948 Olympics, with hard 200-meter repeats before and after. Before the 1952 Games, he upped it to 40 x 400 daily.

Then there was Jim Ryun, the last American to hold the mile world record, who did the same workout in high school in the 1960s (also completing as many as 40 repeats). The 400-meter distance was ideal, Ryun said, because “it’s short enough that you can run pretty fast, but you can recover and do it again and again.” Here’s how to harness the power of repetition in your own training.

Build gradually
Start with a more modest workout like 10 × 400, and do the workout every week or two, adding on two to four repeats each consecutive time. Plan to hit 20 × 400 four to six weeks before your goal race. Alternatively, if you’re focused on shorter races like 5Ks, you might start with shorter, speedier intervals, progressing from 20 × 200 to 20 × 300 to 20 × 400, each time with a 200-meter jog recovery.













Upcoming Local Events


September 8, 2019

5k & 21.1 k Roadraces

The SudburyMasters Continental Insulation Ramsey Tour Sunday, September 8 at Laurentian University

5 km and a 1/2 marathon.

For those who are looking to start their training early this year, the Sudbury Masters/Continental Insulation Ramsey Tour is taking place on Sunday, September 8th from Laurentian University. There is a 5km option down the Laurentian trail and a scenic 21km option for those looking to run around lake Ramsey! Registration and details are available below:

Race Times
1/2 Marathon Walk : Sunday September 8, 2019 @ 8:30 A.M.
1/2 Marathon Run : Sunday September 8, 2019 @ 10:00 A.M.
5 km : Sunday September 8, 2019 @ 10:00 A.M.


Register on-line here through the Running Room                         

  Manual Entry Form


(5k map)

(21k map)




The Secret Marathon Sep 22


We are very excited to announce that The Secret Marathon will be screening at the Cinefest @ 11am on Sunday September 22nd at Silver City.
Run Club – Sunday Sept 22nd at 8:30 am
9.1 km Run from Running Room to Silver City
Kate and Martin to attend
Everyone who wants to attend can go in their running gear.
If some do not want to run they can drive over.

Here is the link for tickets for The Secret Marathon at Cinefest at 11.00am Sunday, Sept. 22nd:










When the first Afghan woman stood up for her freedom and ran in the Marathon of Afghanistan, she started a movement for equality that spread around the world. Zainab’s story inspired legendary marathon runner, Martin Parnell, to imagine what his life might be like if his gender prevented him from going outside to run. Martin vowed to run in the Marathon of Afghanistan the following year to support Zainab, and partnered with filmmaker and first time marathoner, Kate McKenzie, to tell the story. To avoid making the marathon a target for terrorist attack, they must train, and travel to Afghanistan in secret, where they will uncover unexpected beauty, incredible hardships, and the amazing people who stand for change. This is the story of the brave Afghan women who are risking it all for the freedom to run.








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


LU XC: Tentative Meet Schedule'19

Hey Vees and Supporters,

Here's our tentative competition schedule for the Fall XC season. We no longer receive funding for out-of-province races, so we'll do the Waterloo Open race this year instead of the Geneseo meet.

Western International - London
Fri Sep 20:
? Bus arrives on campus at 11:30 PM,
? Departs: 12:00 Noon,
? Arrives at hotel by 9:00 PM
Sat Sept 21:
? Pickup at 7:45 AM,
? Drop off at course at 8:40 AM
? Races at 10:00 AM and 10:50 AM
? Departs: 1:00 PM,
? Arrives on campus by 9:30 PM

Waterloo Open - Waterloo
Fri Oct 4:
? Bus arrives on campus at 12:45 PM,
? Departs: 1:15 PM,
? Arrives at hotel by 8:30 PM
Sat Oct 5:
? Pickup at 8:00 AM,
? Drop-off at course at 8:30 AM,
? Races at 10:00 AM and 11:00 AM
? Departs course at 12:30 PM,
? Arrives on campus by 8:30 PM

Marauder Invitational - Hamilton
Thurs Oct 10:
? Bus arrives on campus at 12:30 PM,
? Departs: 1:00 PM,
? Arrives at hotel by 8:00 PM
Fri Oct 11:
? Pickup at Noon,
? Drop-off at course at 12:30 PM,
? Races at 2:30 and 3:15 PM
? Departs course by 5:15 PM,
? Arrives on campus by 11:30 PM

OUA Championships - Hamilton
Friday Oct 25:
? Bus arrives on campus at 7:30 AM,
? Departs: 8:00 AM,
? Arrives at hotel by 5:30 PM
Sat Oct 26:
? Pickup at 8:45 AM,
? Drop-off at course at 9:15 AM,
? Races at 11:00 AM and 12:00 Noon
? Departs course by 2:00 PM,
? Arrives on campus by 9:30 PM

Thur Nov 7:
? Bus arrives on campus at 11:30 AM,
? Departs at 12:00 Noon,
? Arrives at hotel by 8:00 PM
Fri Nov 8:
? Bus drives to course at 2:45 PM,
? Returns by 5:00 PM
Sat Nov 9:
? Pickup at 11:00 AM,
? Drop-off at course at 11:30 AM,
? Races at 1:00 and 2:00 PM
? Depart course at 3:30 PM,
? Arrive on campus by Midnight.




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

Proud sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it




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