- The Oldest Road Race Goes This Sunday
- Running Clubs and Group Runs
- Club Schedule Revised
- 53 Runner's Commandments
- Martin Parnell's Rotary Coastal Quest
- Coming SOON - Sudbury's First 5km Night
Run (See in Upcoming Events)
- Upcoming Local Events -
SudburyRocks!!! Race, Run or Walk for Diabetes Sunday May
- Running Room Update -
- Track North News -
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
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
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
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
March 27, 2014)
Run starts at 8:00 am
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.
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.
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.
Saturday 8:00 am run is our long slow one
with distances varying from about one and a half
hours and up.
at the University is free on weekends and during
the school off season (May - August). At other
times there is paid meter parking.
also participate in the Running Room 'Run Club
Practices' on Wednesday
at 6:00 pm.
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
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
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
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
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
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
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
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the
44. Make progress in your training, but progress at your own
45. “Winning” means different things to different
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
48. Never tell a runner that he or she doesn’t look good
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.
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.
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
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
North News - by Dick
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <firstname.lastname@example.org>
information call me.
341 Fourth Ave, Sudbury On. P3B-3R9
sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes
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