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   Hello Everyone,                                                                                                                                                         April 10, 2014

In this Issue:


  1. Volunteering Rocks!!
  2. 75 Thoughts Every Runner has..
  3. Martin Parnell's Rotary Coastal Quest - It's Done
  4. Upcoming Local Events - 1 - Sudbury's First 5km Night Run and - 2 - SudburyRocks!!!
  5. Running Room Update -
  6. Track North News -


Rocks in Washington


606 1:48:44 1:46:39 10:40 Louis Moustgaard 5 M7074 70 M Sudbury -- 0:51:32 0:55:07 112

4853 2:12:58 2:09:02 12:55 Jennifer Moustgaard 404 F4044 42 F Alexandria VA 1:00:52 1:08:10 114

848 8002 Maureen Moustgaard 2 F6069F 66 F Sudbury -- 0:37:30 0:37:20 12:01




Volunteering Rocks!!!

Did you know that the week of April 6th through 12th is National Volunteer Week? In honour of National Volunteer Week, we would like to send a heartfelt thank you to our dedicated Sudbury Rocks!!! volunteers, and a welcome to all our new volunteers.
As one of the 13.3 million Canadians who volunteer, you may already know that volunteering is as beneficial to you as it is to the causes you care the most about, but here are a few specifics showing top ways that volunteering benefits you:

Benefits of Volunteering:
  • Is good for your mental health. Volunteering helps people manage and lower their stress and improves their mood.
  • Is good for your physical health. Volunteering keeps you active and has been shown to reduce chronic pain and heart disease symptoms.
  • Boosts your self-confidence
  • Helps to fight depression
  • Expands your social network
  • Helps you develop new skills.
  • Makes a difference in causes that are important to you

The Sudbury Rocks!!! Race, Run or Walk for Diabetes is Northern Ontario’s largest road race, and a race of this magnitude depends on an enormous volunteer support crew. Our support crew includes over 350 volunteers who help with every facet of our race. From registration to finish line support, volunteers are on board helping make our race a success.
Please celebrate National Volunteer Week and the Sudbury Rocks!!! Race, Run or Walk for Diabetes. Already volunteering? Thank you! Considering volunteering? Please email us (sudburymarathon@hotmail.com), we would love your help! Running? Take a moment to thank the volunteers you encounter on race day. We couldn’t do it without our volunteers!



75 Thoughts Every Runner Has While Going Out For a Run

submitted by Neil Phipps

1. What a beautiful day for a run!
2. This sucks.
3. Well, five miles is only two and half miles each way, which is basically two miles each way, so I’m really only running four miles. That’s not too far.
4. It’s starting to feel far.
5. How long have I been running? A year?
7. I can barely remember what my life was like before I started this run.
8. OK, concentrate. There are still four-plus miles to go.
9. But who counts the first and last mile? This is pretty much an easy three miler.
10. Oh, crap! A fellow jogger!
11. Should I wave?
12. I’m totally gonna wave.
13. OOOK, they didn’t wave back. Never doing that again.
14. Just keep running, no one saw. Except that old guy who may or may not be averting his eyes.
15. Man, I think I’m hitting that “second wind” thing my gym coach was talking about.
16. Wait, never mind. I’ve been running down a decline.
17. If I leap to avoid dog shit, does that make me a CrossFit athlete?
18. What the heck is CrossFit anyway?
19. Mental reminder: Google CrossFit when I get home.
20. If I ever get home.
21. If I had a heart attack right now, I wonder who would find my body.
22. OMG, I hope I never find a dead body. Joggers always find dead bodies.
23. Bodies. Body. Bod-ay. Runnin’ all day, no one can catch … may.
24. OK, I must be halfway done by now.
25. What?! Only two miles in?
26. Alright, stay focused. What am I going to eat when I get home?
27. I’m running five miles so I should probably eat five slices of pizza.
28. Or I could buy one pizza and ask them to cut it into five slices.
29. I should probably get a side salad too.
30. …
31. Forget the salad actually.
32. Man, what are these people doing in front of me? Walking?!
33. Is this a contest to see who’s the worst at walking? Because you are both champions in my heart.
34. Maybe if I pound my feet on the ground they’ll hear me coming and let me pass.
35. Oh, God. They didn’t turn around and now I’m right behind them. They’re going to think they’re getting mugged by the world’s sweatiest criminal.
36. You know what? Now seems like a good time to run in the street.
37. * Jumps off curb * Parkour!
38. Hi hi hi please don’t hit me with your car.
39. Pedestrian pedestrianizing over here, let me cross.
40. Thank you, Mr. Blue Honda. I’m trying to smile at you but it probably looks like I’m having a stroke.
41. Actually, I wonder what I look like right now.
42. * Checks out reflection in shop window * Yeesh.
43. Is that what I look like when I run? What am I, a newborn deer with a drinking problem?
44. Whatever, I must be almost done by now.
45. Heck yes. Three miles down, two to go. It’s all downhill from here.
46. Except for that very real uphill in front of me. God damnit.
47. Wait, is that… Is that…
48. A DOG!
49. Hi dog! You are so cute. You are now my mascot. I will finish this run for you, pup.
50. And — hello — what do we have here? Your human is pretty cute too.
51. Hope you like drunk fawns, Cute Human.
52. Watch my bambi ass prance up this hill.
53. Holy crap, prancing is exhausting. I am exhausted.
54. Honestly, I don’t even like running.
55. Why do I even run?
56. Why does anyone even run?
57. Why are we even alive?
58. OK, let’s not go down that road.
59. Focus. Focus on that sweet, delicious ‘za waiting at the finish line, calling your name with its cheesy breath.
60. Wait, less than one mile to go? I am KILLING this run.
62. YES, including ostriches.
63. Honestly, I should sign up for a marathon.
64. What is it, like 30 miles?
65. That’s just 15 miles each way, which is practically 10, and 10 is twice five, and I can run five miles EASY.
66. That’s it, I’m doing it. Thirty miles.
67. Thirty-mile marathon…30-mile marathon…30 Rock marathon.
68. On second thought, I’ll probably just binge-watch every episode of 30 Rock. That takes a lot of dedication and I will be winded from laughing so hard.
69. But I could probably do a marathon IF I wanted.
70. OK, almost home. Should I shower first and order pizza or order pizza and shower before it shows up?
71. Yep, definitely ordering first. I earned that shit.
72. Oh, no. Oh god no. Another runner. Should I wave?
73. No, be strong! Do not get burned again.
74. OMG, SHE waved first! Hello! Yes! We are both runners! Look at us run!
75. I guess running’s not so bad.





Rotary Coastal Quest 630: The End
Posted by martin.parnell

Run 630 miles (1014 kms) around the SW coast of England
March 4th to April 1st 2014, averaging a marathon a day.
Attemping to raise 100,000 pounds for Right To Play

It’s done. I started Rotary Coastal Quest 630 on March 4th at Minehead, Somerset and finished the South West Coast Path on April 1st at South Haven Point, Dorset. I must admit though two weeks ago I didn’t think it would happen. I had completed 300 miles around the North Coast of Devon and Cornwall and Kurt Kowalchuk, President of the Rotary Club of Calgary Sarcee, had joined me on the run.

That morning we were crossing the beach at Porthallow to look at the half way marker when I bashed my left shin on a boulder. I didn’t think too much of it but the next day it started to ache. The day after the muscle was inflamed and the repetitive strain injury I had had in 2010 was back. I tried to run but it was no good and that night it was time to get acquainted with an old friend, frozen peas.

Every night we were picked up by Rotarian hosts and taken back to their place. Rotarian David Laud had organized this and he made sure they knew about my medical needs. During the trip I talked at a number of Rotary clubs including Minehead, Bude, Brauton Caen, Bideford, Launcetown, Wadebridge, Perranzabuloe, St.Ives Bay, Plympton, Plymouth, Torbay and Ringwood.

They call this route the South West Coast Path however I must question the name. To me a “Path” is two people wide, gravel and rolls up and down hills. What I came across was more like a goat track. The route would head up a cliff, sometimes with steps, then straight down the other side through brambles and large mud puddles. Daily mileage ranged from 20 to 32 miles and instead of the planned 7 hours a day I was on the trail for 9 to 11 hours.

My shin slowly improved but because I compensated for the injury my left knee and hamstring started to seize up. This situation wasn’t helped with the large number of diversions I came across. The cliffs had been hammered by the winter storms and particularly along the Dorset coast rerouting was the norm.

The last day I walked up Shell Beach and Sue and her sister Lynne came to meet me. We arrived at South Haven Point at 11.30am and were greeted by our friends Stephen, 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 support Right To Play and help kids. Now that’s the best reason in the World.

To support Rotary Coastal Quest 630 please go to www.righttoplay.com/rcq630

Quote of the week:

"Patience and perseverance have a magical effect before which difficulties and obstacles vanish." John Quincy Adams


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






Upcoming Local Events





 June 21, 2014

Welcome to the MAYHEM!!


Event Site: http://tristyle.weebly.com/the-miners-mayhem.html




Run Club Update



Store News

Hello Sudbury,

It appears that spring has finally arrived for us in the north and just in time too, as we are just over a month away from the biggest road race of the year in Sudbury. The Sudbury Rocks! race, run or walk for Diabetes goes Sunday May 11th. The race routes have had some minor changes made to them this year so be sure to check out sudburyrocksmarathon.com for all the updated information on this year's event!

Join us on Wednesday nights at 6pm and Sunday mornings at 8:30 for our 5k, 10k and half marathon clinics that are training for the Sudbury Rocks! race.

Looking for something different from the usual 5k race? Well, the Sudbury Water Sports centre is hosting Sudbury's first 5K NIGHT RUN on Saturday, April 26th. Registration starts at 8 p.m. and the run gets underway at 8:30 p.m. from the Sudbury Canoe Club (506 Elizabeth st)

We are looking for some coaches to teach upcoming spring clinics: learn to run, 5k, 10k, for women only... If you are interested please contact the store sudbury@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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