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   Hello Everyone,                                                                                                                                                         March 27, 2014

In this Issue:


  1. The Oldest Road Race Goes This Sunday
  2. Running Clubs and Group Runs
  3. Club Schedule Revised
  4. 53 Runner's Commandments
  5. Martin Parnell's Rotary Coastal Quest
  6. Coming SOON - Sudbury's First 5km Night Run (See in Upcoming Events)
  7. Upcoming Local Events - SudburyRocks!!! Race, Run or Walk for Diabetes Sunday May 11
  8. Running Room Update -
  9. Track North News -


Oldest Road Race in North America!

The 120th running of the "Around the Bay" 30km roadrace will be run this Sunday in Hamilton On. Good luck to the many locals who will be participating.




Running Clubs and Group Runs

One of the great things about running is that it’s a really accessible sport with a relatively low barrier of entry. There aren’t really any rules, and you’ve got a lot of freedom to do what you want, and go where you want. You don’t even have to wear shoes if you don’t want to!

It’s entirely possible, though, that at some point, you’ll want to change things up a bit and run with a partner or a group. That’s where the game changes a little. You’re no longer bound only by your own feelings, goals, or limitations; when you’re running with others, there’s a lot more going on than there was when you were running by yourself.

In group runs there’s a code you have to follow if you want your run to be enjoyable and satisfying for you and the rest of your running buddies. Here are some tips to keep group runs successful:

1 - Set the ground rules before the run starts. Start time? Is it a social run? A competitive run? How far are you going? Do you want to talk, or run in silence (or maybe with your own music)? What pace is everyone comfortable with? Talk about these things so that everyone who’s running is on the same page. This clears up confusion and allows people to know what to expect.

2 - Be punctual.
Show up early or on-time for the start of runs. It's not fair to the people who make an effort to get there on time that they have to wait for late-comers.

3 - Leave no runner behind. Unless someone really insists that they just want to be alone, don’t let someone fall by the wayside. It sucks to be the one who’s way behind everyone else, struggling to keep up.

4 - Leave no group behind. This is sort of the reverse of the rule above–don’t be the guy who decides that he’s just going to take off for the last mile of the run and leave everyone else in the dust. If you don’t want to run with a group, then don’t go out for a group run. If you are running with a group, commit to it and don’t ditch it mid-run. It’s a social activity, so be sociable.

5 - Don’t leave all the cheerleading to one person. Providing some encouragement for the rest of the group really means a lot to your running buddies, and will always be appreciated.

Running clubs are exactly what they sound like: organizations for people interested in running. Each club has different rules and activities, but they're all bound together by the idea that a community is stronger than an individual. These groups can help build motivation, create support networks and provide a healthy social outlet for both new runners and veterans of the sport. They can only do the good things they do when the group stays as one.

The SudburyRocks!! Running Club has experienced some challenges this winter. Individual schedules, priorities. etc... have caused the group run times to become more split as the season progressed. What worked since the group formed in 1995 (Cambrian Fitness Centre Lunch Club for those who remember) does not appear to be the answer anymore. Time does go on. Lives and situations change so in an attempt to pull most of the group back to the same schedule the Saturday run time will shift to 8:00 am. The detailed schedule is below


Rocks!! Training Schedule

(Effective March 27, 2014)
Saturday Run starts at 8:00 am
Our runs are based out of the Laurentian University's Athletic Building located on Athletic Building Rd. off of South Bay Rd. Runners meet in the main lobby.

We depart at 12:00 pm sharp on Monday to Thursday. We do not have an organized run on Fridays. Winter weekday runs are often indoors on the 200m track at the Laurentian Fieldhouse. Other runs are on the local roads or trails.

Mondays are usually run at a more upbeat pace. We may do tempo or pace depending on the participants. We do intervals or tempos on Thursdays at Laurentian's 400m track in the warmer months and on the indoor 200m track in the winter.

The Saturday 8:00 am run is our long slow one with distances varying from about one and a half hours and up.

Parking at the University is free on weekends and during the school off season (May - August). At other times there is paid meter parking.

We also participate in the Running Room 'Run Club Practices' on Wednesday at 6:00 pm.

The 53 Runner’s Commandments
by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.(OK I heard it. That could be me!!!)
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
19. Don’t always run alone.
20. Don’t always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
24. Races aren’t just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn’t feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don’t try to outrun dogs.
35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.
36. Don’t wait for perfect weather. If you do, you won’t run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. “Winning” means different things to different people.
46. Unless you make your living as a runner, don’t take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn’t look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.




Support Martin Parnell as he traverses the South West Coast Path of England, covering 630 miles in 25 days in support of Right To Play.

Martin began the Quest on Tuesday March 4th at 8:30am and will finish on Tuesday April 1st at 11:00am.
From Minehead in Somerset to Poole in Dorset, the route passes through two World Heritage Sites, the Dorset and East Devon coast. The South West Coast Path (SWCP) is the longest and most popular of the UK’s 15 National Trails. Martin is taking on this challenge in order to raise £100,000 for Right To Play. Right To Play uses sport and play to educate and empower children and youth in some of the world’s most disadvantaged communities. By taking on this challenge, Martin and those who support him will enable Right To Play to reach a further 3,333 children as it costs Right To Play just £30 to put a child who is facing poverty, conflict and disease through one of our educational sport and play programmes for an entire year.

March 22nd 2014
RCQ630:Section 16/25: Looe to Plymouth Jennycliff

March 20th 2014
RCQ630: Section 15/25: Charlestown to Looe

March 23rd 2014
RCQ630: Section 17/25: Plymouth Jennycliff to Bigbury-on-Sea

Distance covered: 22.2 miles (total 446.1 miles)
Elevation gain: 65,293 feet (2.25 Everest’s)
Donations raised: £7,618.05

Section 17 was all about the destination, Bigbury-on-Sea. Many moons ago, on a Sunday afternoon, Mum and Dad Parnell took the six Parnell kids to Bigbury. The objective was to build “The Fort”. We had shovels but not the small plastics, no, these were construction size. Dad drew out the fort dimensions on the sand and we went at it. The centre of the fort was dug out and the sand piled up for the outer wall. A trench was dug in front of the fort to take the water away.

After three hours we were ready and we waited. The first waves filled the water redirection trench and no damage was done to the walls. Soon the bigger waves came in and the fort wall was taking a pounding. Then a huge wave breached the wall and the inside of the fort started to fill up. It was every person for themselves as we scrambled to leave the flooded fortress.

Twenty years later the next Parnell children, Kyle and Kristina, plus nephews and nieces, took on the sea. But times have changed, the fort was no more. Now it was three pyramids, a sphinx and a water system representing Venice. As in the Egyptian days child labour was secured from up and down the beach and the project was completed. It didn't last long. Pyramids are not designed to stop waves.

Fast forward to today. I’m standing on the beach and like King Canute I’m trying to stop the tides. My Salomon Gortex 3D Ultra trainers do well for the first few waves but then it’s all over. The sea wins again.

March 23 Bigbury-on-Sea.


Read all the blogs about the ongoing quest here at: https://www.facebook.com/MarathonQuest250

Follow Martin's tracker here








Upcoming Local Events







Run Club Update



Store News

Good afternoon Sudbury!

I would like to start off by wishing good luck to all the local runners who are going down to compete in the Around the Bay 30k events over the weekend! Hopefully you can bring back some warmer weather from down south!

The next local race is the Sudbury Rocks! Marathon, be sure to sign up today for this wonderful event! It keeps getting bigger and better every year.

This year's 20 minute challenge is open for sign ups at runningroom.com!

Training Program News

We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.

Join us for FREE Practice Club



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/


For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

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



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