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   Hello Everyone,                                                                                                                                            July 30, 2009

In this Issue:

  1. Gore Bay Results
  2. Locals in Ironman Lake Placid
  3. So You Want to Run - Part Two
  4. Upcoming Local Events -
  5. Running Room Update -
  6. Track North News -

 

 

First Annual Gore Bay 5K and 10K


About 50 walkers and runners toed the line for the start of the first annual Western Manitoulan 5 & 10 event in Gore bay this Saturday. Weather threatened but the rains stayed away and participants were treated to a flat fast and scenic out and back course along the shores of Gore Bay. To accommodate all comers there was a 5k walk, a 5k run and a 10k run. Technical t-shirts were provided to all entrants and the top three male and female finishers + the top three under 19 youths received award medals There was also a special medal for the very first entrant and it was awarded to Rocks!! member Flo Atkins. She registered as soon as the event was advertised a few months ago. It pays to be a keener.

Hats off to Manitoulan Rocks!! member Greg Bond who organized and directed the event. Greg, with the support of the community, some fine sponsors and lots of willing volunteers, was able to put on a class event right out of the blocks. We commend him.

Sudbury Rocks!! Running Club members fared very well taking first, second and third overall in the 10k (Brent Walker, Steve Fessenden and Laurel Toth) and first overall in the 5k walk (Ken Atkins). That should give us plenty of reason to come back next year to defend the titles.

Results

 

 

Twelsiek and Macel Win at Ford Ironman Lake Placid
Author: H. Manning July 26, 2009
Today the men’s and women’s titles at the eleventh annual Ford Ironman Lake Placid were won in decisive fashion by Maik Twelsiek and Tereza Macel. The day began under cloudy skies as the 2256 athletes began their Ironman journey of 2.4-mile swim, 112-mile bike and 26.2-mile run. Read more...

Locals in Lake Placid

Congratulations to Sudbury's Jody Nadjiwon and Becky Olacke formerly of Manitoulan Island on their successful completion of the 2009 Ford Ironman Lake Placid. Jody navigated the 3 event course in a total time of 11:56:13. Becky finished in 12:40:51 with a third place in her 18-24 year age group.

Samantha McGlone was the top Canadian female in 9:44:24 and Pierre Heynemand was top male in 9:36:06

 

 

 

 

 

    

So You Want to Run!

by Vince Perdue

Vince has been running for more than 30 years. He is the founder of the Sudbury Rocks!! Running Club and owns and operates www.sudburyrocks.ca.

This is the second in a series of 6 weekly columns aimed at the newer runner and others who may need some inspiration. The column was written for Northern Life and appears in the Tuesday edition of the paper.

   

 

Part 2 – Running Safely
Welcome to week 2 of “So you want to Run”! In my previous column you were introduced to some pointers on getting started. Now that you’ve found the time, got the gear and know how to get going, it’s very important to cover a topic of primary importance before you pick up any questionable habits on the journey in your newfound sport.
Running Safely
Running is generally a safe sport but there are inherent risks in everything we do. Let’s put the odds of a mishap in our favour by practicing some smart running habits right out of the gate. Here’s a few examples to send us safely on our way.
• Try to run with a partner or group. There is safety in numbers. If you don’t know anyone try a local running club. Sudbury Rocks!!, the Running Room and the “Y” are just 3 examples where groups run regularly.
• Running in daylight is safer than at night. If you must run after dark, invest in some reflective gear. You absolutely want to be seen.
• Run defensively. Run on the sidewalk when available or on the left side of the road facing traffic. When on the road stay in single file as traffic approaches and be prepared to move even further over if need be. Be especially careful at intersections and any place where you are exposed to traffic. Always be prepared to give vehicles the right of way. They outweigh even the heaviest of us by many factors. Look for that eye contact with a driver before proceeding in front of a car. If running in a group it's always best to have a leader who will help ensure the safety of the runners especially at intersection and road crossings. Be a running ambassador. Promote good will whenever the opportunity arises. Wave at the driver who gives you a little extra space. Please try not to react negatively when someone appears to have wronged you. Don’t acknowledge or respond to harassment. Situations are never improved when our composure is lost. Just remember; being dead right is still a very bad position to be in.
• Carry personal identification. You never know when or if you are going to need it. I remember waking up on the road a few years ago a little addled. I was riding my bike to the gym to get my run in for the day when a car decided to occupy the same space I was taking. Needless to say I lost the battle and was knocked unconscious in the collision. After I regained consciousness a police officer was soon on the scene and engaged me in conversation. “Do you know who you are sir?” he queried. I thought on it for awhile and responded, “I suppose I should know this...but no I don’t”. He further asked “Do you know where you live”? I pointed down the road in some direction and stated. “I really believe I’m supposed to know this as well but I believe it’s down there somewhere”. Two good things happened after that initial conversation. I had identification on the bike which the officer was able to retrieve plus my memory slowly came back and I was able to figure out who I was. I still don’t carry ID all the time and that isn’t smart as I do run alone on numerous occasions. So let’s all assume we may actually need ID and make a promise to ourselves and loved ones to carry it at all times. Enough said.
• Be very careful when wearing headphones. Some groups and races simply don’t allow them. The popularity of the I-Pod has grown so much though that I believe it’s very hard to consider bans. It appears regardless of what the experts say some of you will wear them anyway. So again I’ll state. Be careful when using them. Keep the volume low enough so that you are absolutely aware of your surroundings. That car, dog, bear or anything else you can’t hear can harm you.
That’s enough points for today. Your running tool belt is accumulating notches. You now have a basic running program as well as a bag of safety tips. And we’re going to add to it.


Next week: Part 3 - Running Form
See you on the roads

 

 

 

Upcoming Local Events


 

August 9, 2009


August 16, 2009

Water Waddle 5k

Minnow Lake 10k


August 23, 2009

The Beaton Classic and Youth Triathlon

We are looking volunteers for the Beaton Classic.
Interested people can contact Celena or John by email at jcleonard705@hotmail.com or at our home phone number 521-0883.
Thank you

Information: jcleonard705@hotmail.com


 

 

Visit our Events Section for all the Details

 

 

Run Club Update

 

 



The Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza)

Hello

I have been manager of the Sudbury store for about 3 weeks now and I am starting to settle in nicely. This is a fantastic store and the members have been most welcoming and supportive. I am enjoying my time here and looking forward to meeting more of you.


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I am currently in need of an assistant manager, clinic instructors and group leaders. Contact Gina at the store if you are interested. Benefits of becoming a Leader are:

- Meeting new people

- Learning new tips

- Become a better walker/runner

- Receive in-store discounts

- Get paid (Instructors only)

The only requirement to becoming a Group Leader is that you are currently involved in our clinics.


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Clinic Start dates for 2009 are:


5K run – July 27th

5Km Walk – July 27th

Learn to Run – July 27th

For Women Only – July 31st

10K walk – August 13th

10 K Run – August 13th

5K walk – September 28th

Learn to Run – September 28th

5K run – September 28th

10K walk – October 1st

10K run – October 1st

For Women Only – October 2nd

½ Marathon walk – October 20th

½ Marathon run – October 20th


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Don’t forget to sign up for the Minnow Lake 5 & 10 K race. Fees have been changed to 15$ in advance and 20$ on race day.

Minnow Lake Run
Sudbury, ON
Sunday August 16th, 2009
9:00 am
Race Kit Pickup:

Ø Saturday August 15th, 2009 -- 10:00 am - 5:30 pm
Sudbury Running Room
Cedar Pointe Plaza
117-1984 Regent St
Sudbury, ON
Phone: (705) 523-4664

Ø Race kits can also be picked up at the race site on race day before 8:30 am.

https://www.events.runningroom.com/applications/?raceId=4813&eventId=16227&vrindex=3


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Run for Change

September 16th, 2009

During Wednesday practice session we encourage everyone to bring their “change” to donate to Canadian children in need. Running Room and Brooks have teamed up with Kidfest – a non-profit organization committed to bridging the gap between the haves and the have-nots amongst Canada’s children. Sign up at: http://www.events.runningroom.com/site/?raceId=4873


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On Sale Now – Adidas Meteor 2005 Track Shoe was 49.99$ Now 9.99$

New in stock – New Balance, 758. 139.99$ (cushioning shoe)

 

Happy Trails!

From your Running Room Crew

523-4664

 

 

 

Track North News - by Dick Moss


 




 

Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,

http://www.tracknorth.com

 

 

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vtperdue@cyberbeach.net

Proud sponsor of the SudburyRocks!!! Race, Run or Walk for Diabetes

http://www.sudburyrocksmarathon.com/

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