HomeAbout UsContact InformationNewsletter ArchivesClubsEventsPhotosRace ResultsLinks


   Hello Everyone,                                                                                                                                                         April 3, 2014

In this Issue:


  1. The Oldest Road Race in North America
  2. Built to Run
  3. Welcome to the Mayhem
  4. Martin Parnell's Rotary Coastal Quest
  5. Upcoming Local Events - 1 - Sudbury's First 5km Night Run and - 2 - SudburyRocks!!!
  6. Running Room Update -
  7. Track North News -


Oldest 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 run FAST!

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 enough.

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 3k ever,

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!







More 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’ runners.

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. It’s special.

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!

Happy running,
Dr. Sarah Goulding, ND   http://nickelridge.ca/
Naturopathic Doctor, Yogi, Runner

Dr. Sarah Goulding, ND

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/




 June 21, 2014

Welcome to the MAYHEM!!

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.


April 1,2014

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 Much appreciated.

April 1, the end of the South West Coast Path at South Haven Point, Dorset.
Congratulations to our fellow Rock!!, Martin Parnell


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

Follow Martin's tracker here







Upcoming Local Events







Run Club Update



Store News

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 race day!

Happy running,

Sudbury staff

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



All photos images and content copyright Sudbury Rocks!!

All Web site Graphic Design by Steve Violence


Click to Enter Site