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      Hello Everyone,                                                                                                                                                                                                         January 1, 2020        

     In this Issue:


  1. Happy New Year from the Rocks!!
  2. December 31 Resolution Run
  3. Get outside and active at Kivi Park with the Northern Cancer Foundation this winter
  4. Running Motivation 2020 Staying Active for the Long Run
  5. Upcoming Events  January 7 Walden Ski Under the Lights, January 19 MOVE Snowshoe and Fat Bike for Cancer
  6. Running Room Run Club Update: 
  7. Track North News




  December 31, 2019


December 31st, 2019 / 5:00 P.M. / Sudbury ON




Get outside and active at Kivi Park with the Northern Cancer Foundation this winter
Two events happening in early 2020 — a snowshoe fun run and a cross-country ski loppet11
By: Sudbury.com Staff

Participants of NCF's Move fitness series, at Kivi Park for the fourth annual Snowshoe Trek for Cancer last winter. (File)


New Year’s Resolutions are right around the corner, and if your goals are to get active, enjoy the great outdoors more and feel good about yourself, the Northern Cancer Foundation and Kivi Park have just the events for you.

On Sunday Jan. 19 at 11 a.m., the Northern Cancer Foundation will host its Trek for Cancer Snowshoe Fun Run & Fat Bike Race, “a great family friendly event with courses of varying lengths and difficulty,” said a news release. The first-ever fat bike race starts at 12:30 p.m.

The Snowshoe Trek will have 1K, 3K, 5K and 7K distances, and registration fees are $5 for kids and $35 for adults.

Fat Bike courses are five km and 10 km and cost $5 for kids and $35 for adults.

Adults can do both events for $50.

Registration starts at 10 a.m. Snowshoe rentals will also be available for $5 courtesy of event sponsor Adventure 365.

Two weeks later, on Sunday, Feb. 2 at 11 a.m., the Northern Cancer Centre will be hosting its Cross-Out Cancer Cross-Country Ski Loppet, which is fun for skiers of all ages and skill levels. The one-km course will be $5 for kids while the five-km and 15-km courses will be $5 for kids and $35 for adults.

Registration starts at 10 a.m. All ski courses are classic-style, not skate ski, so be sure to bring the right set. Both events take place at the main site of beautiful Kivi Park.

Online registration is now available at ncfsudbury.com. Registration can also be done in person on Jan. 19 or Feb. 2, and over the phone by phoning 705-523-HOPE (4673).






Running Motivation 2020

Staying Active for the Long Run



It’s easy to lose focus or fall off the bandwagon when you’ve been at this thing called running for a long time. But there are plenty of reasons to keep running (and wanting to run) strong for the rest of your life. When you need a little extra motivation or inspiration, here are 30 super easy tips, tricks, and bits of wisdom to keep you going long term.



Every Run Counts
There are no junk miles. If you're not injured so badly that you're altering your form, or so sick that you feel much worse after running, then it's all good. Even if you think a run doesn't advance your fitness, it has other benefits—promoting blood flow, clearing your mind, getting you away from the computer, burning calories, getting you out in nature, helping you spend time with friends, maintaining the rhythm of good training, and infinitely so on.

No Regrets
It's not uncommon to go to bed thinking, “Darn, I should have run today.” But it's not common to go to
bed thinking, “I shouldn't have run today.” Just get up and go. We promise, you will likely never regret it.

Secret Source of Energy
When you're feeling flat, a little fast running is often the best cure. A slow 5 miles might leave you feeling more lethargic. Instead, throw in some random, short pick-ups, or do a set of striders on your street once you've done your normal loop. Little bursts of fast running can help you surpass sluggishness.

Variety is the Spice of Life
Multi-pace training is, of course, the key to top performance regardless of your target race distance. But that's not the only reason to do all sorts of workouts regularly, from long runs and basic speed sessions to slow recovery runs and tempo workouts. There’s no better way to keep your running interesting than to have peaks and valleys of intensity and duration woven throughout your training weeks.

Mini Workout Finishers
Not every “hard” workout has to be a killer session. You can sneak in more quality without going to the well by stopping at a track, on a hill, or an obstacle-free stretch of road toward the end of a run and doing a few up-tempo repeats between 200 and 800 meters.

Steal Workouts from Elites
When you hear elites talk about their training, translate their workouts into efforts relative to your own race pace. A 20-miler with the last 8 miles at 5:00 per mile sounds really fast, and it is. But it’s really just a long run with the last portion at marathon race pace. You can and should do such a workout before your next marathon at your own paces.

Recovery Days
It’s also helpful to understand elites’ recovery paces relative to race paces. A national-class woman who runs easy mileage at 7:30 per mile is doing those recovery runs more than 2 minutes per mile slower than her 10K race pace. That means you should add at least 2 minutes to your 10K race pace for recovery runs, even if it feels like you’re crawling. It’s called a recovery run for a reason!

Fast Finishes
Finish some of your longer repeat workouts, like miles or kilometers, with a few 200 or 300 meter sprints. You’ll be pleasantly surprised at how fast you can run the short segments once you’re fully warmed up. You might even surprise yourself and set a PR.

Go Watch-Free
At least a few times a month, decide what route you’re going to run, and then leave your watch at home. Other days, run wherever, guided by total time on your watch. The thing to mostly avoid is timing yourself over the same courses day after day. That way lies the madness of beating yourself up for running slower than you “should” or forcing yourself to pick it up because you’re six seconds slower at a checkpoint than you were yesterday. It’s never good to be a slave to the numbers every time.

Cross-Training is Key
When you’re hurt and have to cross-train, try to spend more time on it than you do your running. After all, you can get in a decent run in 30 minutes, but you’re not going to find a lot of cyclists who would consider half an hour anything but a warm-up. Make the time go faster on individual workouts by translating your usual hard running workouts—VO2 max sessions, tempo workouts, etc.— to the pool or bike or elliptical or wherever you’re spending your non-running time. Structure cross-training weeks like your running weeks; the variety will help your time in injury limbo pass faster than if you do the same medium-effort waiting-out-the-clock workout every day.

Escape Ruts
When you feel like you’re in a rut, make a deliberate effort to shake things up. Head out the door without the slightest plan of where to run. Run at an unusual time of day. Drive to run somewhere different. Take your dog with you, and let Fido lead the way. Even wearing crazy clothes can be enough to reboot your mental approach.

No Such Thing as Bad Weather
The saying goes, “There’s no such thing as bad weather, just bad gear.” Look, you know you’re going to run. So don’t waste time and mental energy staring out the window at the horrible weather. Just suit up with the right gear and go. Doing so will make you mentally tougher for unpredictable race day conditions.

Remember How Far You’ve Come
Look through your old logs once in a while. Even when you were running PR after PR, things were never as effortless as you now remember them to be. And when you were hurt or struggling, you got through it, just like you will the next time you hit a roadblock. Reminding yourself of those facts can help you be more present with your current running.

Don’t Play the Numbers Game
Avoid tying your training to arbitrary numbers. As Don Kardong once noted in relation to weekly mileage: 88 is a much rounder number than 100. (Besides, can you honestly say that all your routes are precisely calibrated?) This notion also applies to numbers outside of weekly volume. 8- or 7-minute per mile pace (or whatever number you’ve decided is the pace per mile at which anything slower is a waste of time) might mean something to your head, but might not mean anything to your body. While numbers matter at times, don’t forget to listen to your body.

Choice Architecture
Behavioral economists talk about the importance of choice architecture, or the environment in which we make choices. The classic example is the difference between an employer-matched retirement fund where participation requires choosing to enroll versus enrollment being the default option. In the latter case, more employees participate. The gist of the field’s teaching is: Make it easy to do the right thing. Choice architecture is huge for daily and long-term success in running. Whether it’s establishing that the default Sunday morning option is meeting your group to go long, or keeping your stretching rope in sight in an area you frequently pass, or having healthful post-run snacks on hand for when you’re famished, or packing your running gear in your carry-on luggage, make it easy to do the right thing.

Make the Time
We find time for the things that are important to us. Period. Schedule it in. Add it to your calendar. Do whatever you have to do to prioritize it, and the rest is simple.

Tempo Training
Do some of your tempo runs on a track to get a feel for your times and paces over 400, 800, 600, 1200 meters. Then transition almost of all your tempo runs off the track to stimulate more realistic race conditions.

Knowledge is Power
Become a student of the sport. It ruins none of the magic of self-discovery to learn that thousands of others have gone before you and experienced every challenge and joy that you have. Take advantage of the lessons others have drawn from their mistakes so that you don't have to repeat them. Read books and articles from well-known runners and coaches to expand your own running experience.

Need for Speed
Always stay in touch with your basic speed. You’ll spend a lot more time just getting back to where you were if you ignore it for weeks at a time than you will if you tend to it once or twice a week throughout the year. You don't need to do hands-on-knees sets of 200s every week to maintain your speed. Fast, relaxed striders toward the end of an easy run or immediately following one will go a long way toward preserving your turnover and the increased range of motion that comes only with running near top-end speed.

Insurance Policies
Think of ancillary matters—flexibility work, core strengthening, form drills— not in either/or terms in relation to your running, but in terms of “yes, and … ” That is, they’re not replacements for running, but a form of insurance policy that will allow you to better pursue and enjoy your running at whatever level you choose to. When done correctly, they’ll improve your performance and make the simple act of running feel better, especially the older you get and the longer you’ve been running. Most of these activities are easy to sneak in throughout the day in little chunks.

Token Days
Something is almost always better than nothing. There will be days when some aspect of reality intrudes, and you have to scrap your ideal-world training plan. That doesn’t make scrapping the whole affair the logical conclusion. A 4-miler is much closer to a 10-miler than it is to do 0 miles that day. Take what you can get when you can get it.

Pushing the Limit
Many of us are in shape to get in shape. Put another way, many of us have never really tested the limits of our running potential. Once you make a fitness breakthrough, it’s easier, not harder, to train at higher levels of volume and intensity. Of course you’re free to run at whatever level you want and that you think the rest of your life allows. But don’t mistake that choice for confirmation that your current level of performance is the best you’re capable of. How will you know unless you try?

Better Heart Health
Your heart starts to show significant signs of detraining after just a few weeks of little to no exercise, found a new study on marathoners published in the Journal of Applied Physiology. So just doing something, an easy run a fast walk, is better than nothing for your heart and mind long term.

Travel Hack
Make it a personal rule to always fit in a run in before getting on an airplane or embarking on a long road trip. Doing so will ensure you get in some exercise for a day spent mostly sitting, and make it a habit you can continue for years to come.

Stress Less
Think of running as more than just exercise. Research on exercise and stress shows that staying active during work crunches, family emergencies, relationship troubles, and the like will help you experience the stressors less severely and survive the situation in better physical and mental health.

Good Form
There are entire books devoted to running form. Probably the best advice is to focus more on stride rate than stride length to prevent injury. Focus on quick but comfortable turnover. There’s no magic number of steps per minute all runners should take. That said, most experts agree that if you’re taking fewer than 160 steps per minute, you would probably benefit in many ways by increasing your cadence. Aim for somewhere between 160 to 180 steps per minute, no matter how fast or far you run.

Healthier All Around
The ways in which running helps you age successfully are legion—stronger heart and lungs, cleaner arteries, denser bones, improved mental health, less frailty, perhaps even better eyesight. Plus, every six miles you run per week takes a year off the age of your spinal marrow tissue, with implications for many facets of your health, according to new research out of Australia.

Rethink the Schedule
In a physiological sense, a seven-day training cycle has no meaning to the human body. That rigid calendar can clash with the true goal of training, which is to apply a stress, and then allow the body to recover so that an adaptation leading to higher fitness occurs. Most people accept this idea intuitively. So why do we assume that a schedule of long every weekend, and hard every Tuesday and Thursday, has any more logic behind it? It might—or might not—allow for adequate recovery. Chances are that, for older (and injury-prone) runners, it doesn’t. That’s especially the case for the many masters who have busy personal and professional lives that affect how quickly they can recover from challenging workouts. Consider expanding your schedule to a nine- or 10-day cycle for adequate recovery.

Find Your Sole Mate
Running shoes don’t directly cause or prevent injuries. But the right pair can work with your body to lower your risk of repetitive strain. The best general guidance on what “the right pair” means for you is that the shoes should feel like an extension of your feet. And that’s when you’re running, not standing or walking in them. Here’s more information of finding the right pair of shoes for you. Once you do, buy a few pairs as brands often make small changes each year that can throw you off.

Keeping Perspective
Relax, it’s just running. Of course it can be the most intoxicating, captivating, meaningful part of your life. But it’s still just running. Nobody’s making you do it, and you’re not going to save the world doing it. So find what you enjoy about running, and then follow your bliss.











Upcoming Local Events

   January 7 to March 3 2020


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

January 7 – Skate (3 km, 6 km & 9 km)
January 28 – Skate Sprints (1 km heats)
February 11 – Skiathlon (1 km or 6 km)


March 3 – Headlamp (3 km, 6 km & 9 km


Registration at Zone 4 below:





   January 19, 2020

Trek for Cancer Snowshoe Fun Run and fat Bike Race
Sunday, January 19 2020

If you can walk, you can snowshoe.
If you can bike, you can fat bike, too!
We're excited to expand the Trek for Cancer to include a fat bike race this year!
4 years in and the Trek for Cancer remains one of the best ways to get out and be active
whether you're a competitive runner or just out for a day with the family.

All proceeds from the Trek for Cancer support the Northern Cancer Foundation
for patient care, research and equipment purchases at the Northeast Cancer Centre in Sudbury, ON.












Run Club Update




Store News


Good afternoon Sudbury Runners and Walkers,


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/
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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