- The Oldest Road Race in North America
- Built to Run
- Welcome to the Mayhem
- Martin Parnell's Rotary Coastal Quest
- Upcoming Local Events -
1 - Sudbury's First 5km Night Run and - 2 - SudburyRocks!!!
- Running Room Update -
- Track North News -
Road Race in North America!
The 120th running of the "Around
the Bay" 30km roadrace was held Sunday March 30, 2014 in
Hamilton On. Congratulations to the 30 Rocks!! and locals who
took part in the event.
Sara McIlraith start (#896)
You have to run FAST to
by Sara McIlraith
This is probably the simplest and most relevant piece of advice
I’ve ever received from Neil. It sounds so obvious, but
we often look past it, thinking that our will to be fast is
I thought about this often as I toughed out my fourth Around
the Bay run on Sunday (noticed I used the term ‘run’).
While I set a realistic goal for myself, I secretly hoped that
somehow I would be able to pull off a time about 5 minutes faster.
Of course, my realistic goal was what I had to settle for.
I took some much needed time away from huge mileage this winter,
having actually listened to my body which was screaming at me
to stop last fall. I absolutely loved the new challenges that
ski racing provided me this winter, and exceeded my expectations.
BUT, you have to run FAST to run FAST. Skiing fast will not
make you a faster runner. Sigh…
My ‘run’ started well, I was holding on to my ‘secret
goal’ pace for this first 10km. The voice in my head was
telling me it wasn’t sustainable though. By 15k I had
to fight that voice, as it was telling me all the negatives.
I even made a deal with myself that if I kept running until
the 21k mark, I would see Neil and Kate, and could stop then
if I had to. Of course, by the time I saw Kate on the sidelines
cheering me on, I knew there was no way I could stop. My goal
went from maybe not finishing to just finishing. I kept a steady
pace through the hills, and fought the inner demons. As I started
up the last climb, I did the math in my head, and realised that
I still had a chance at meeting my ‘realistic’ goal.
That was it, I was going to do it! I even high-fived the Grimm
Reaper as I made my way through the ‘longest’ last
While I am a bit disappointed in my race, I will remember how
much it hurt, and that I was able to push through it. This will
definitely help me as I kick-start my ‘run FAST’
training so that I can run FAST this summer.
Congratulations to all of our Sudbury runners who toughed it
out this Sunday at Around the Bay – especially those slower
runners who were out on the course suffering for a lot longer
than I was. You are so strong and tough!
pics by Neil Phipps Here
Thousands of runners, from Olympic alumni to raw
novices, descended on downtown Hamilton on Sunday morning for
the race, the oldest of its kind in North America, which features
30-kilometre and five-kilometre courses as well as two relay
races. More than a few participants wore running gear showing
flashes of neon — boisterous pinks, yellows, oranges,
greens and blues — while others came dressed up in costumes.
The excitement peaked when winners of the 30 kilometre course
strode past the finish line, located inside FirstOntario Place.
Cheers and fireworks erupted as the first-place finisher arrived.
Toronto-based, Kenyan-born marathoner Paul Kimugul,
34, took the top spot with a time of 1:35:34. More bursts of
light went off when Brantford’s Krista DuChene took the
top women’s prize, clocking a time of 1:47:13. Later,
she said the result was a few minutes slower than her goal time.
“The wind was just a bit too much… so I just focused
on finishing strong for the second half," she said. "And
I’m happy with that.” However, after southern Ontario’s
unusually cold and stormy winter, the weather on Sunday —
sunny and around 5 C in the late morning — was still cause
for celebration. “Boy, compared to the way the winter
was, it was nothing,” DuChene said. Read
Krista's Run report here. So nice to see ‘elites’
writing race experience stories that mimic many of us ‘regular’
To offer a glimpse into what it's like to participate
in Sunday's 120th annual Around the Bay Road Race, CBC Hamilton
has compiled a roundup of the most compelling moments in a runner's
journey through the 30-km course.
You are surrounded by thousands of runners, excited by the crush
of people, the energy. But it is also a very personal, retrospective
moment: You are thinking about the challenge ahead, but also
reflecting on the months of preparation, training and sacrifice,
all the lonely miles on the road that got you here.
Along Beach Boulevard, residents bang pots and pans and cheer
you on. At this stage of the race, you have as much of the race
behind you as you do ahead of you and the cheering on the long
straight-a-way helps you keep the pace. And it helps you cross
the significant divide between more-than-half-to-go and more-than-half-done.
You’ve just handled the rolling hills of North Shore Boulevard
and you know the big hill is just around the corner. You have
to muster your resources for the challenge to come. Thump-thump-clap.
Thump-thump-clap. Over and over, the anthemic Queen song plays
on a continuous loop and that song is your encouragement as
you prepare to head down into the valley before Valley Inn Road.
Stan Wakeman is a regular Bay race fan and he is the one blasting
the tune. Race lore says giving Wakeman, a dwarf, a high five
is good luck.
You’re suffering, suffering. You’ve
just run (walked? shuffled? limped?) your way up the gruelling
500-metre-long and steep grade of the Valley Inn Road hill and
now you must decide: Do you have what it takes to carry on running,
or will you walk and be defeated in your goals? At the top are
two Grim Reapers with signs inviting you to give up and enter
the cemetery across the road. It’s where you have to dig
very deep to find your answer.
Around the Bay offers up a fine finish. The end is in sight
for almost four kilometres as you approach along York Road.
But the truly special moment is your entry into the arena itself.
It’s celebrity, big-league treatment: You enter to fans
in the stands cheering you on. In front of you as you approach
the finish line, your picture is larger-than-life on the big
scoreboard and your name being called out by the announcer.
Check out Wayne MacPhail's wonderful video capturing
his run Around The Bay http://vimeo.com/90491663
Built to Run
(but don't forget the maintenance)
Many athletes are prone to overuse injuries and compensations,
but runners in particular are susceptible due to the limited
nature of the running gate. Add in less-than-ideal footwear
and an inattention to optimal running technique, and voila!
running is plagued with the reputation for being hard on the
knees, low back, etc. Though this phenomenon might be “common”,
it doesn’t mean that it’s “normal”.
So what do we do about it? We eat well, we sleep well, we train
smart (including plenty of rest days), we stretch and we cross
train. I am a huge fan of yoga, and in particular hot yoga as
the ideal cross training activity for not just running, but
cycling, skiing, soccer, basketball, hockey…. you name
it! It’s particularly valuable for runners to loosen up
their taut hamstrings and shortened hip flexors. Yoga is also
great for improving core strength which counteracts the strain
on the lower back that comes with tight hamstrings. The benefit
of heat in a yoga class is that it allows for our tendons and
ligaments to soften to be safely stretched back to their original
pre-running length, thereby taking pressure off the joints and
hopefully eventually removing the knee-pain-running stigma once
and for all!
The ultimate cross training facility has arrived! Sudbury will
soon have a new facility that offers not only hot yoga, but
evolution-based therapeutic fitness classes that incorporate
yoga, foam rolling, strength training and novel body-weight
exercises. A.R.C. (located at the four corners) is a gym that
offers yoga, fitness, as well as an impressive 7000sqft climbing
terrain with top rope, bouldering, plus a beginner and kids’
area (a great way to incorporate fitness into a birthday party).
As the name suggests (Acrophobia Rehabilitation Centre), climbing
is for everyone and a great way for us to push our edge on a
vertical plane. Throwing in a weekly 20 minute climbing session
for upper body strength and mental conditioning, followed by
an hour of boundary-pushing heated yoga or a physiology-based
fitness class to counteract the micro-traumas that have accumulated
over the week will help to bring our bodies back to a stable
baseline, allowing us to maintain our love of running into our
elder years. We were built to run, we just need to put in the
extra maintenance time to keep it sustainable and rewarding!
Dr. Sarah Goulding, ND http://nickelridge.ca/
Naturopathic Doctor, Yogi, Runner
||Dr. Sarah Goulding, ND
AND FOREMOST I AM A HEALTH EDUCATOR.
In my clinical practice I teach one-on-one helping each
individual fully understand their body and their health.
This approach enables my patients to become more empowered
and to make educated decisions about their wellness. I also
teach to broader communities in corporate settings, community
centres, via online literature, magazines, and blogs. Teaching
people about how to take control of their health is very
powerful and brings great joy to my workday.
Read more about Sara at: http://nickelridge.ca/about-us/sarah-goulding/
Welcome to the MAYHEM!!
RUN, CLIMB, DIG, SLIDE, CRAWL, SWEAR, CRY, LAUGH
YOUR WAY THROUGH 6 KM OF MINING TERRITORY
It’s time once again for your spring challenge; challenge
your family, your friends, your co-workers or make it your own
mission to complete Sudbury’s only obstacle mud run on
Saturday June 21, 2014.
In this, its 3rd year, the Mayhem will bring new obstacles
along the trails and hills that surround Adanac Ski Hill. This
6 km obstacle mud run remains participant friendly, yes we will
challenge you however you can walk, crawl, run, roll or climb
of course you can do a burpee ‘buy out’ if climbing
a wall is not your thing. You do whatever works to get from
start to finish with a smile on your face, most likely a little
muddy face, and earn your miner’s helmet.
Need to see what comes with the MAYHEM? Check
out the website www.weebly.tristyle.com.
Registration is open at Running Room Events online or by mail/drop
off at TriStyle studio. A printable copy of the registration
form is available on the website. The cost is $55.00 and you
must be 18 years of age to participate.
Welcome to the MAYHEM!!
Event Site: http://tristyle.weebly.com/the-miners-mayhem.html
HE HAS FINISHED!
Martin Parnell has traversed 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 finished on Tuesday
April 1st. 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 took
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
supported 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 31, 2014
Lulworth Cove to Durlston
April 1st 2014
RCQ630: Section 25/25: Durlston to South Haven point
Distance covered: 10.0 miles (total 644.6 miles)
Elevation gain: 92,603 feet (3.19 Everest’s)
Donations raised: £9,138.05
The final day had arrived. Only 10 miles to do in 4 hours.
It seemed pretty straight forward but I’ve found
there’s always something that will pop up. Rotarian
Lar dropped me off at Durlston Castle and right away I
had trouble finding the path. The fog was thick and the
sea had disappeared. My first stop was Swanage. I had
hoped to get a cup of coffee but nothing was open.
I pushed on and I think my legs knew it was the end.
The left leg wouldn’t loosen up and the right knee
started to ache. I had been told about Old Harry Rocks
but didn’t really expect too much with the pea souper.
Walking along the cliff I suddenly came to a one foot
wide path. I then realised that there was a 200 foot drop
either side. It was obvious that people had gone across
this ledge and continued out to the rocks. Are they nuts?
It made my stomach turn just looking at drop.
Quickly backing away I headed to Studland Bay two miles
from the finish. At the car park I phoned Sue who hadn’t
arrived at the statue. At this point Rotartian Stephen
turned up so we went for a coffee to kill some time. We
were on our way at 10.45am and as we walked up Shell Beach
Sue and her sister Lynne came to meet us. We arrived at
South Haven Point at 11.30am. To greet us were our friends
Marlene, Pip and Bev, Logistics Manager David and George.
It was over, 4 weeks and 630 miles completed. It wouldn’t
have been possible without the help of Rotarians across
the South West. Why did we all push ourselves to the limit?
To help kids and that’s the best reason in the World.
If you want to help check out www.righttoplay.com/rcq630
April 1, the end of the South West Coast
Path at South Haven Point, Dorset.
Congratulations to our fellow
Rock!!, Martin Parnell
I would like to start off this week
by saying congrats to all those who ran in Hamilton
last weekend, it sounds like everybody had a good
time at this years event as usual.
The Sudbury Rocks! race is just over a month away
now, you can register online at sudburyrocksmarathon.com
for this great "Boston qualifier" event.
proceeds from this great event benefit the Canadian
Diabetes Association. Feel free to join us Wednesday
nights and Sunday mornings for our FREE run club as
you start to train for this great event. We currently
have 5K, 10K and 1/2 marathon clinics leading up to
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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