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      Hello Everyone,                                                                                                                                                                                                                                            July 23, 2020        

     In this Issue:


  1. New Fitness Challenge Event for 2020 - The Bush Pig Open
  2. Ron Wallingford to enter his third Hall of Fame
  3. Spotlight: Tales from an Open-water Swimmer
  4. 5 New Running Goals That Have Nothing to Do With Racing
  5. Photos This Week
  6. Upcoming Events July 1 - 31 New Virtual Conquer the Crater, Aug 1 - Aug 31 Sudbury Camino
  7. Running Room Run Club Update: 
  8. Track North




  August 8, 2020

Bush Pig Open - Beat the COVID - Multi-Lap Race
Saturday 08 August 2020 09:00am - 01:30pm

We are hosting a race at the Walden Trails, designed to meet the physical distancing requirement. Three start Waves, 90 minutes apart. 20 Riders in each Wave, starting 1 minute apart. You pick your distance (1,2,3 Laps) and the course (Recreational or Advanced) on race day. Registration is limited to 60 riders. We also need 15 volunteers (who can volunteer for one Wave and race in another). You register for a start time on-line, but pay on race day. All the volunteering and on-line registration details are at :

Walden Mountain Bike Club

Points multiplier is as Follows(See Our website for calculation details):

1 Lap Rec - 250
2 Lap Rec - 500
3 Lap Rec - 750

1 Lap Exp - 500
2 Lap Exp - 750
3 Lap Exp - 1000






Ron Wallingford to enter his third Hall of Fame
Randy Pascal


Things really do happen in threes for long-time Sudbury resident Ron Wallingford.

Inducted into the Alumni Voyageurs Hall of Fame in 2002 and the Sudbury Sports Hall of Fame in 2009, the accomplished marathoner and professor/coach at Laurentian University is among five inductees to the Athletics Ontario Class of 2020.

Born in Ottawa and captain of the track team that captured the Big Ten crown while with the University of Michigan Wolverines, Wallingford was admitted as both a builder and athlete, to the surprise of very few.

Finishing third at the Boston Marathon in 1964 (2:20:51), the 86 year-old father of five twice established the national record for the fastest marathon by a Canadian runner.

To this day, Wallingford cherishes the memory of his bronze medal placement in Boston. "I remember quite a bit of that race," he noted, as we sat down in the summer of 2018. "I had not been doing marathons that long at all prior to Boston."

"Nobody knew me. The guy in first (Belgian Aurele Vandendriessche) was well ahead, but I had two Finlanders with me. When I made my move, coming into Boston, the crowds are so big along the sides, you don't know exactly where the finish line was."

"I was in second and made a move a little too early - I didn't know how close I was to the finish."

Wallingford would go on to don the maple leaf singlet at the British Empire and Commonwealth Games in 1966 in Kingston, Jamaica (6th in marathon), and at the Pan American Games a year later in Winnipeg (6th in 10,000 - 31.02).

By the time the Summer Olympics would make their way to Canada (Montreal) in 1976, Wallingford had established himself as a technical expert in the marathon as well. Holding down the prestigious positions of the Canadian Track and Field Technical Coordinator and Technical Director of CTFA, he was well prepared to serve as race director of the only Olympic Marathon hosted in this country.

Beyond his role as an academic at L.U., Wallingford would also pen three running related novels, the last of which (Never Let Go) was published in 2004.

Joining Ron Wallingford in the Athletics Ontario Class of 2020 are Al Sokol (builder), Jim Griffin (builder), Kyle Pettey (athlete) and Jessica Zelinka (athlete).





Spotlight: Tales from an Open-water Swimmer
by Laura Young


As part of an Ontario Trillium Foundation Seed grant, this year we gave away 20 mini testkits to people across Ontario. Since she’s received her testkit, Laura Young, an open-water swimmer in Sudbury, has been diligently testing Nepahwin Lake weekly where she swims. She shared with us her story as an open-water swimmer and explains her changing relationship to the water.

“We are walking down the secret path to Nepahwin Lake in Sudbury’s south end. The wind is blowing hard out of the west. The sun is burning hard on the sleeping lake’s waters and the surface is a blaze with crystals from sandy beach up the shoreline to the island. It’s yet another beautiful late afternoon. Time for a swim.

As a member of Laurentian Masters and the race director of the Ian McCloy Island Swim (postponed for obvious reasons this year), I spend most days of my summer in Nepahwin with my buddies. It’s almost impossible to describe how we feel about this lake.

In 2015, I met Marilyn Bell, swimming legend, the first person to swim across Lake Ontario in 1954. In Toronto for the Pan American Games, Marilyn held a private meet swim meet and greet to see everyone. As the author of her story in Solo Yet Never Alone: Swimming the Great Lakes, I was beyond fortunate enough to be added to her swim family.

Island Swim on Nepahwin

She spoke at great length of the need for open-water swimmers to be proactive and ensure that the water we love so much, that is so vital to our physical and mental health, is protected. She supports Lake Ontario Waterkeeper and their #SwimDrinkFish campaign: that water needs to be swimmable, drinkable and fishable. And so I listened to my “swim mom.”

This spring, I found Water Rangers and signed up to test our Nepahwin Lake. For the past few summers, us swimmers have noticed the lake doesn’t seem as clear or as clean as it was about five years ago. The hunt is on for answers and to do our part. Ultimately her waters flow into the Great Lakes.

Over the years, Nepahwin has given us so much: a place to swim, friendships, a path to marriage, a race, a magnificence of sun and light and wind dancing on her waters. It really is home. We are grateful.”

Thank you so much, Laura, for sharing your story. If you have a story about water you’d like to share with us, please get in touch.

Reading Laura’s personal water story reminds us that we all have our own reasons for caring and protecting water. If you’re looking to learn more about a water body that’s important to you and start your water testing journey, you can visit our store or sign up for our study to test a new feature on our app that will “read” test strips for you using your very own tiny testkit. You can find out more here.




5 New Running Goals That Have Nothing to Do With Racing
With everything from 5Ks to major marathons off the table, it’s time to refocus.

JUL 14, 2020

Liz Runs 100 miles

Like many others, I was registered for a 2020 marathon, the London Marathon originally scheduled for this past April. Before the stay-at-home orders went into place, I was tackling double-digit miles on Saturday mornings and booking flights, excited to cross off my ninth 26.2-mile race. But then, everything changed.

When the race got postponed, I too felt my motivation go out the window. For runners everywhere (myself included), a finish line in the near future is essential to motivate you to train regularly. The good news? There are plenty of other goals you can set to incentivize yourself.

“Just because in-real-life racing may be off the table for now, that doesn’t mean you can’t be excited about running,” says Sam Tooley, endurance coach based in New Jersey and owner of Alpha Fit Club. “Just getting out the door for a run is a big win, but getting out that door is easier when you have multiple motivating factors to keep you accountable.”

Goals aren’t just motivating and fun to have, but research shows that they also help stave off burnout and anxiety. Plus, if you share a goal with a friend, research from Ohio State University shows that doing so could increase your commitment and overall performance.

Here, experts weigh in on different running goals that can bring more joy into your regular runs, all of which are safe to tackle on your own or with the help of a virtual community.

In the middle of the coronavirus outbreak, it’s important to ensure you execute all of these goals safely by maintaining a distance of at least six feet or more from others, washing your hands regularly, avoiding touching your face, and wearing a mask in public settings or if you can’t maintain distance from others. This is a rapidly developing situation, so for the most up-to-date information, check in with your local health officials and resources like the Centers for Disease Control and Prevention (CDC) regularly.

New Goal: Run Without Tech

Many of us run with running watches to keep track of essential stats such as pace, distance, and heart rate. But running “naked,” or without tech, is an entirely different, freeing experience, one that may feel a little odd at first, but that you’ll be grateful for once the miles are complete.

“Every once in a while, it’s good to give yourself a tech detox,” says Roberto Mandje, Senior Manager of Training and Education for New York Road Runners. “You’ll find you’re less tempted to chase a certain pace and instead are more likely to run by listening to your body’s many cues.”

While you may wonder how fast or far you’re running, Mandje highlights that this is an opportunity to become better in tune with your body, zone out a bit, and truly disconnect.

Best-practice tip: Run by minutes rather than mileage. Instead of obsessing over a run that’s 3.7 miles instead of a neat 4, Mandje recommends trying out a run based on time. “Go out for 30 minutes and don’t worry about the pace,” he says. “As long as you’re running by feel and at a comfortable rate of perceived exertion, you’ll become more in tune with relative efforts as you’ll have to rely on your body’s constant feedback versus the time and distance you typically gauge from your GPS watch or app.”

New Goal: Pick Up Your Mile Pace

Distance runners may scoff at the idea of racing a single mile, but if you’re willing to put in the work and pick up the pace, racing a mile can prove to be a challenging objective.

There are good reasons for doing it, too. Getting into tip-top shape for a fast mile will improve your overall running economy, which can pay off at every distance from 5K to marathon times, says Emilio Flores, endurance coach and founder of Even, an online coaching platform for endurance athletes in Mexico and Latin America.

Plus, picking up the pace can help you improve your running form, he adds. “A lot of runners tend to change their technique to a more refined one in order to go fast,” says Flores. “If you can translate some of these parameters like (vertical oscillation, cadence, and ground contact time) from your mile pace to your marathon pace, even a small increase in cadence will make you more efficient.”

Best-practice tip: You’ll want to know exactly where you’re starting out so that you can set a smart goal for where you want to be, says Flores. That means you have to run a mile as fast as you can to find your baseline (just be sure to warm up before and pick a stretch of road you can repeat the effort on).

Depending on the athlete, Flores says that it’s possible to cut down 30 to 40 seconds over two months of training, but there are some other things to keep in mind: “A mile may feel quick, but oftentimes, individuals go out too fast in the first half-mile, which means that the execution is flawed. Your training is the key component, where you’ll really learn to master both sides of the mile, building speed and endurance.”

He recommends three days of regular running and two days of speed workouts. Before each, make sure to warm up and cool down properly.

New Goal: Top Your Longest Long Run

Long is relative, so before you decide to go “long,” you must be aware of what sort of training you’ve done beforehand and what base fitness and foundation you have. This will help you avoid injuries by ramping up your training too aggressively both in distance and pace, says Mandje.

The rule of thumb is not to increase your overall time on the road more than 10 to 15 percent from one week to the next. So, in practice, if you’re running for a total of 2 hours (120 minutes), you could safely add 12 to 16 minutes of running week over week. The same goes for mileage. If you’re used to crushing 10 to 12 miles in your long run, adding an extra 1 to 1.5 miles the following week would be safe.

Best-practice tip: Build up and down (or high and low) weeks into your training plan. As you gradually build up to your chosen distance, you’ll need to have high- and low-mileage weeks in order to allow your body to properly recover and absorb the many stresses of training, says Mandje. And above all, run the long run at an easy effort; this goal is about distance, not a new time-based PR.

New Goal: Run in New Places

Again, you want to be sure you can do this safely right now (for example, some states are issuing travel advisories and enforcing 14-day quarantines for anyone returning from travel to states with a significant degree of community-wide spread of COVID-19.).

Still, getting out to new areas within your own city and state and diversifying your route could be the secret to injecting more joy into your workouts. Aim to try one new place a week, suggests Tooley, adding that depending on where you live, driving a short way to enjoy a different run or route is worthwhile.

Best-practice tip: If you’re going to be farther away from home than usual, make sure you’re familiar with the specifics of your route. This way, you’ll feel more comfortable, and can focus more on enjoying your run than worrying about making a wrong turn. You may also want to pack some extra food and water to have when you finish in case it takes you a while to get home.

New Goal: Run More Frequently

If you only manage to get out once or twice a week, now’s the time to boost the habit. Set a specific goal for how many times you’d like to run each week, and then put it in your schedule, suggests Tooley.

Just like with adding more time or distance to your run, upping your volume means you need to be smart about just how much mileage you’re building. The key is to increase your frequency but slowly build on total time and mileage. “You want to run more frequently because it brings you joy, which means you need to play the long game,” he adds. “There’s nothing worse than sitting on the sidelines because you did too much too soon.”

Best-practice tip: If you’re aiming to run four days per week for 30 minutes each, for example, make sure to allocate more than 30 minutes into your schedule for the activity, suggests Tooley. “Think about the time you need to prepare for this run, warm-up, cool-down, and regroup before getting into your next activity,” he says. “Sometimes, I’ll plug in 60 or 90 minutes for a run, even though the run itself may only be 30 minutes. This way, I don’t feel rushed or guilty about the other things on your to-do list. When you feel rushed, that’s when you start to make excuses.”






Photos This Week

Kelly Lake Trail

by Vince

Laurentian Lake

by Vince

Laurentian Trail

Other Pics

Bethel and Ramsey











Upcoming Local Events


 July 1 - 31, 2020


Conquer the Crater Virtual Challenge & Triathlon
2020 has thrown us some curveballs, but we're ready to face the challenges head on.

Virtual Challenge - July 1-31

Throughout the month, you are encouraged to log all of your running, biking and swimming miles (1.6km for every mile).
Registration comes in two options that depend on how you want your recognition: Physical and Virtual.
Physical Recognition is $55, and we will mail you recognition of the completion of your challenge.
Virtual Recognition is $25, and we will email you a virtual medal and certificate for you to share on social media.

Virtual Triathlon - July 23-28

During this time, you can pick the event you are interested in competing in (Triathlon, Short Triathlon, Duathlon, and Short Duathlon)
and run/bike/swim the event as many times as you want.
Your best time in each section counts toward your final total time.
As with the Virtual Challenge, recognition will be available both physically and virtually.
Physical Recognition is $55,and we will mail you recognition of the completion of your race (a.k.a. a pair of really cool socks).
Virtual Recognition is $25, and we will email you a virtual medal and certificate for you to share on social media.

Thank you.

All Info and Registration here






Our annual summer event is back, with a new format to engage hikers and walkers while respecting social distancing rules!
Challenge yourself this summer by joining us for a unique event being held in the spirit of the annual Sudbury Camino, and experience Sudbury in a whole new way.

This on-foot journey will be taking place in the month of August, from Aug. 1st to Aug. 31st, 2020, and invites you to explore our community's compelling urban landscape and breathtaking natural surroundings!

Visit www.rainbowroutes.com/sudbury-camino-2020 to register for this free community event today or at any point throughout the month of August to join in on the adventure!




   Oct 25, 2020

VIRTUAL for 2020











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



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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