In this Issue:
- We’re not all bad: most runners
are following the rules - It's Time to Run Solo
- HOW TO RUN SMART IN THE TIME OF COVID-19
- The Ultimate Quarantine Run Challenge
- Social Distancing This Week
- Upcoming Events
May 24 Apex Dash, SudburyRocks!!!
MOVED to OCT 25
- Running Room Run Club Update:
- Track North
We’re not all
bad: most runners are following the rules
Runners have been painted
in a bad light during these times of social distancing, but
most of us are law-abiding citizens
April 6th, 2020 by
It's Time to Run Solo
As the number of COVID-19
cases increases and more rules are put in place to
help flatten the curve, runners around the world have
to tread lightly. Now in Canada, many parks, trails
and tracks have been closed to the public. Because
of the runners who are breaking the rules, the rest
of the group looks bad, but we want the world to know
this: most runners are doing what is asked of us in
these difficult times—we promise.
Not all bad
In any group, there will be rule-breakers. One person’s
actions don’t represent the group as a whole.
For example, while criminals exist, most people don’t
break the law. With that being said, some rule-abiding
runners are being villainized for the actions of the
few who are ignoring the social distancing and quarantine
rules that have put in place amid the coronavirus
For the most part, runners
are doing their part during these weird times. In
countries like Canada, where we can still run outside,
we’re doing that alone. In
places like France, where people can go outside, but
only a certain distance from their homes, most runners
are following the rules and staying within their boundaries.
In the U.K., yes, there are people going for double
runs, but most aren’t.
It’s easy to see
reports on all of these rule-breakers and to think
that all runners are bad, but that’s just because
no media outlets are reporting on runners who follow
the rules. Those would be pretty boring stories, wouldn’t
they? Think of the headlines: “Italian man follows
lockdown protocol, runs on treadmill at home,”
“Toronto runner gives six-foot berth to everyone
she passes,” “British woman goes for morning
run, spends rest of day inside.” Would you read
those stories? Probably not.
the right thing
the people who are still going on group runs–please
stop, because you’re painting
the rest of us in a bad light. Here’s the good
news, though: you can still turn things around and
join us in following the rules. It’s for the
best, not just for runners, but for the world.
It’s also important
to keep up to date with the rules. New sanctions and
laws seem to be put in place every few days, so you
could unknowingly break a rule, and you might even
get fined for it. You don’t want that, so to
avoid that hassle, it’s best to follow the news
and government updates so you know what you can and
The longer runners disobey
these rules, the more rules will be put in place and
the longer this will all take to settle. It’s
too bad we can’t run with our friends right
now, but so far, in Canada, the rules are lenient
enough that we’re able to safely get our daily
miles in. Just
do the right thing, follow the rules and log some
solo miles in training for the next few months.
It’s really not too much to ask.
Our last run together
- until things change
Please be advised. With the Province’s
recent order to close all outdoor recreational
areas, the City has posted a sign at the parking
lot at the Walden Trails stating that the
trail facility is closed.
HOW TO RUN
SMART IN THE TIME OF COVID-19
Rocks!! and Longboat member, Tim Uuksulainen,
Well-known writer, athlete and researcher Alex Hutchinson
recently wrote about the best way to exercise to maintains
a strong immune system, during this time of heightened
risk for contracting the Covid-19 virus. We’d
like to expand on his advice to help you with your
spring 2020 running decisions, given our abrupt changes
of plan and the sudden disappearance of spring races.
THERE ARE TWO CAMPS OF LONGBOATERS
To start with, none of us should now be training at
a high level, as if we were a month away from a peak
performance. Most of us probably fall into one of
1. You may have been looking to have your peak performance
at Around the Bay in late March, or at an early spring
half- or full-marathon (like Mississauga).
2. Or, you may have taken it easy over the winter
and been planning to crank your training up starting
So, the landscape has changed, drastically. Here’s
what you can do now, in either case.
If you are in group one, you have already invested
3–4 months of progressively hard workouts. So,
you would be wise to take a 2- to 4-week active break,
as if you had raced. Trust me — you won’t
lose much fitness. You’ll be starting back from
a higher fitness level than you were at when you started
If you are in the group two, there is less urgency
to build your fitness level up, without any prospect
of races until the summer or maybe the fall. You just
want to maintain, and get some base training kilometres
YOUR EASY RUN PACE
So, what should you be doing? As the Hutchinson article
discusses, the optimal level for maintaining/gaining
fitness and optimal protection for your immune system
is to keep your runs at between 60% and 75% of your
maximum heart rate.
If you don’t know what that is for you, just
use this simple formula: 220 minus your age, plus
10. If you’re 50, that gives you a max heart
rate estimate of 180 beats per minute. (If you know
your max heart rate — i.e. if you have smart-watch
heart rate data from the final kilometre of a recent
5K race — use that number.) Another formula
you may use is take 206.9 – ( 0.67 x your age)
so same 50 year = 206.9- 33.5= 173.4. Between the
two you should be very close for most.
For you,, it means doing the majority of your runs
at an easy or comfortable pace that invigorates you
but still feels relatively comfortable. You may find
it hard to stick to the 60-75 % of Max HR but in any
case try not to exceed 87- 90% even on your one harder
workout of the week and below 80% for the rest
Depending on your current fitness level, the pace
will vary for each of us. It doesn’t have to
be super-slow, it just needs to feel comfortable.
You can probably do one moderately-hard workout per
week that leaves you (at most) pleasantly tired, but
not wiped out. (If you feel you need a nap after the
workout, it was too hard.)
So for example, if you have been running your tempo
run at 4.45 / km pace, easing up to 5.00 / km pace
would be prudent and still provide good maintenance
benefit. Or relative to the track, if you have been
doing 400 metre repeats at 95 seconds, ease up by
3–5 seconds with same rest, or alternatively
keep the same pace and take an extra 30-45 seconds
of rest between each repeat.
ALTERNATING YOUR LONG RUNS
In terms of your long runs, 1 suggest alternating
your distances each week to avoid accumulating fatigue.
So if your long run is currently at say 21–30
km, you could alternate weeks of 15–21 km or
20–30 km respectively.
You can do the same can be for your weekly volume.
Rotate it week to week, aligning it with your long
runs. You can also add a fourth rest week, where you
can cut back even further or add more strength training,
HIT or biking as the weather gets warmer.
Hutchinson’s article suggests targeting for
60-minute runs at a comfortable pace as the optimal
standard to keep up your fitness, while maintaining
a strong immune system. I think this is prudent and
for most of us that means you are covering anywhere
from 8–13 km based on your fitness level.
By following the above plan, you’ll still be
80% ready to tackle your next race goals when we get
the green light, hopefully by the fall. Once that
happens you will only need 6–8 weeks to be race
ready, by honing that final 20% through race specific
intervals, long runs and of course inspired by getting
back to doing workouts with fellow Victors!
Stay healthy, stay safe. Tough times don’t last,
but tough and smart people do!
The Ultimate Quarantine
the Quarantine Backyard Ultra!
This event is a Free Backyard Ultra, completed in
self-isolation or quarantine, streamed live on Youtube,
with the largest, most competitive field ever assembled!
You will be competing for the soon to be World’s
most coveted prize: The Golden Toilet Paper Roll!
Plus… Did we mention it’s FREE! Whether
you plan to do one lap, 50 laps, or more, come in
and join the fun! The first
bell will ring at 7:00am Mountain Daylight Time (GMT-6)
on Saturday April 4th, and the race will finish when
there is only one runner left on the livestream. Everyone
has just enough time for a taper. No training, no
race prep. Let’s see who goes the distance.
Who will accept the challenge?
Our western Rock!!
Martin Parnell did just that
April 4th I was standing on my treadmill,
in my basement, waiting for a race to begin.
In total there were over 2,400 participants
from over 55 countries and we were about to
participate in an event the likes of which
had never been seen before.
A couple of weeks
ago, my wife Sue was listening to CBC when
Dave Proctor, a Calgary elite Ultra runner
was talking about an event that would connect
the world. With the spring racing calendar
being totally wiped out due to COVID-19 Dave
was looking for something to pull the global
running community together and he came up
with the Personal Peak Quarantine Backyard
was planning a Trans-Canadian speed record
for May, and his crew was going to be made
up of the Personal Peak team. However, with
the coronavirus outbreak, he had to cancel
the attempt. Instead of letting his training
go to waste, he decided to use it for a virtual
race. Along with Personal Peak, an endurance
training company, he organized the Quarantine
Backyard Ultra and sent invitations to the
world’s best ultra-runners. The event
was also open to non-elite runners.
For the Quarantine
Backyard Ultra, all runners had to log into
Zoom. Racers had a choice between running
on a treadmill or running outside as they
had to complete a 6.706 km lap in less than
an hour and prove it by showing the Zoom audience
their GPS data if they ran outside or their
treadmill screen inside. Then they could move
onto the next lap with every lap starting
on the hour.
Having had my
Boston Marathon cancelled, I was looking for
something to fill the space. I certainly didn’t
want to waste my weeks of training. The other
thing I wanted to do was to use the race as
a fund raiser. I decided to combine the donations
I raised from my Year End Run with the Backyard
Ultra and see if I could hit the $10,000 fund
raising target for the Boys and Girls Club
of Cochrane and area.
So at 6.45 am
MST and with 15 minutes to go, my hydration
and nutrition were prepared and I set up my
laptop so that the camera could view me on
the treadmill. I then logged into Zoom. The
screen was filled with 30 runners from around
the globe, just a small fraction of the 620
that were in my starting group.
At 7.00am MST a bell
rang and we were off. I decided to watch some TV and
my friend Wayne suggested “The Kindness Diaries”
on Netflix. I had set a pace of 7:30 minutes per kilometer
and with 6.71 kms to run it took me 53:40. Now the
goal I had set myself was to run a marathon (42.2
km) so if I ran for 7 loops (7 hours) that would give
me 47 kms. The first 5 loops went well. I started
to struggle on loop 6 and Sue told me that I was too
close to the back of the treadmill. I was definitely
having a hard time holding my pace.
I had toyed with the
idea of doing 10 loops but on loop 7 I knew that was
it. I didn’t want to get spat out the back of
the treadmill and splatted against the back wall.
At the end of the 7th loop I got off the treadmill
and logged of Zoom. That meant that I got a “Did
Not Finish” (DNF). In fact every participant
would get a DNF other that the winner.
Over the rest of Saturday
I followed the event and learned about several of
the participants. There was “The Living Room
Guy” who ran around his sofa, “Coffee
Shop Matt” who did loops inside a closed coffee
shop and Anna who was running in Northern Sweden through
the ice and snow. By 7.00pm that night there were
671 runners remaining.
Sunday morning, after
a good night’s sleep I checked the You Tube
live feed at 7.00 am MST. A total of 24 laps had been
completed for 160km and 71 runners remained. Over
the next 12 hours a number of the top contenders had
pulled the plug including Dave Proctor who was dealing
with a hip flexor issue. At 7.00pm MST, 36 loops were
done for 242 kms and the final 14 remained. Time for
Monday morning at 7.00am
MST I checked the Personal Peaks Facebook page. A
total of 48 loops had been completed, 322 kms covered
and only two runners were still going. Mike Wardian
from Arlington, Virginia was doing loops around his
neighbourhood and Radek Brunner, from the Czech Republic,
was running on a treadmill he had purchased a week
I checked the feed every
hour and this epic battle continued until 9.00 pm
MST. Mike and Radek had both finished lap 62 and were
about to head-out on lap 63. The start bell sounded
and Mike headed off. Radek was on the treadmill but
wasn’t moving. For 2 minutes he stood there
and then he started to run. However, the rules state
that you must start running right away and Radek was
disqualified. A very tough break.
Mike finished his lap
in 31:05, his fastest lap of the entire race. Mike
wanted to keep going to break the record of 68 laps
but he was told that the rules required he could only
do one lap after the other person had dropped out.
In total Mike ran 422.3 kms over 63 hours and was
awarded the grand prize: The Golden Toilet Paper Roll.
It had been an amazing
event bring people together from all over the world
in this very difficult time. There was a real connection
that is so important in this time of social distancing
And the cherry on top
was that my combined Final Year End / Backyard Ultra
fund raiser hit the $10,000 target for the Boys and
Girls Club of Cochrane and Area. Now that is worth
Martin Parnell is
the Best-Selling author of MARATHON QUEST and RUNNING
TO THE EDGE and his final book in the Marathon Trilogy,
THE SECRET MARATHON-Empowering women and girls in
Afghanistan through sport, was released on October
30th 2018. He speaks on having a “Finish the
Race Attitude – Set Goals, Overcome Obstacles
and Achieve Outstanding Results” and has written
for, or been covered by CNN, BBC, CBC, The Huffington
Post, The Globe and Mail, The National Post, Runners
World, Men’s Journal, Canadian Business, and
Social Distancing This
Nuff Said - and run
John doing what he
Brent at the end of
the ski season
Amber in Attawapiskat:
3 hour run across the Attawapiskat river and
on the now closed winter road. The land is
muddy, wet, icy uneven. It was cold and windy
Initially, it felt like there was a sense
of foreshadowing... something to come. As
I headed back to the community, the setting
sun broke through the grey and pushed away
the fear, the loneliness. It was beautiful
to watch. Even though I was cold, I still
pulls out the bike. Super Weekend
of some social distancing sport after a tuff
week of work. Laurie and I and of course me
on my own for the big faster workouts. staying
a safe distance does mean you have to run
and bike fast
done for Sara. Now the bike. Bike Touristing
today with Neil. Checked out the blue historic
signs that I’ve driven by the past few
decades but never stopped at. Tried a ski
this morning on the lake, but up to our shins
in slush. Swapped them out for the bikes instead.
I guess it’s time to put the skis away
most of these chaotic times. Still working
away at being ready for the TCS NYC Marathon
in November 2020, and especially now I have
lots of time to focus on just that! Although
I have a shin splint that I can't get treatment
for, I have a stationary bike in the comfort
of my home that allows me to maintain my cardio
while I let it heal. Using the time to do
all the things I should have done to avoid
getting a shin splint- rolling, stretching,
Laurentain Lake Trails
with geese social distancing
Temporary home office
Isolation Distraction (bunny eats
Upcoming Local Events
Given the current situation related
to COVID-19, the SudburyROCKS!!! Marathon organizing
committee has decided to postpone our race.
The new date for the 2020 SudburyROCKS!!! Marathon
will be Sunday, October 25th.
We know this news may be disappointing to you
and for that we are very sorry, however we recognize
this is the right thing to do at this time.
We are still encouraging participants and the
public to register for the 2020 SudburyROCKS!!!
Marathon and to support our beneficiary the
Northern Cancer Foundation by collecting pledges.
Thank you for your patience and understanding
during this time.
If you have any questions please feel free to
connect with Elizabeth Taillefer at the Northern
Cancer Foundation by email at firstname.lastname@example.org
or by calling 705.523.4673.
The organizing committee will continue to monitor
the COVID-19 situation and keep our participants
and friends up to date.
Please take care and stay healthy.
May 2, 2020
University XC and Indoor Track Team will be hosting
the 2020 Black Flies Track and Field Meet at the
Laurentian Community Track. The meet will run
from approximately 10am to 4pm. The meet will
be open to all athletes in Grades 7 and 8, High
School, University and Open.
Good afternoon Sudbury Runners and Walkers,
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
North News - by Dick
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <email@example.com>
information call me.
sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it
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