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   Hello Everyone,                                                                                                                                                         July 31, 2014

In this Issue:


  1. Chutes 10K Update
  2. Lanni Marchant in Commonwealth Marathon
  3. Ditch the Excuses
  4. Upcoming Local Events - Sudbury Fitness Challenge Beaton Classic August 10, 2014
  5. Running Room Update -
  6. Track North News -



Chutes 10k Update

From July 24: Due to some confusion about course changes over the last 3 years the Chutes 10k actually became a 10.4k run. The organizers realized the error too late to affect a change leaving some less than happy folks at the finish line. We have been assured all will be well for 2015. The Massey group feel terrible and will be sending an apology to the 10k participants. Hopefully the pancake breakfast alleviated some of the sting.

From July 27: The Organizers of the Friendly Massey Marathon wish to apologize to our Chutes 10k finishers, as we inadvertently made an error on the 10k course adding approximately 400m to the distance. A few route changes in the last 3 years lead to the confusion. We hope that this did not create any major problems for any of the runners. We have already eliminated the faulty markers designating the turn around. You can be assured this will not happen again. If you have any suggestions, please forward them to us. We are still quite new to this event, and realize there is still much to learn.

We look forward to seeing you in 2015 for the Chutes 10k run

Take care,

The Friendly Massey Marathon 2014 organizing committee



Lanni Marchant fourth in Commonwealth marathon

Canada’s only representative narrowly missed out on medalling in the Commonwealth Games’ first athletics event, the women’s marathon.

Lanni Marchant, the national half-marathon and marathon record holder, ran 2:31:14 in finish fourth in the 42.2K distance. She finished four-and-a-half minutes behind winner Flomena Daniel of Kenya. Caroline Kilel, Daniel’s teammate, finished third and Australia’s Jess Trengove rounded out the medal table in 2:30:12.

This was Marchant’s first major mutli-sport Games and was pleased with her strong tactical race.

Australia also has an outstanding day on the men’s side, seeing Michael Shelly upset a strong Kenyan team to win gold, running a 2:11:15 personal best. This wasn’t Shelly’s first impressive run at the Commonwealth Games. He finished second at the 2010 Games in New Delhi. The men’s medals were filled out with Kenya’s Stephen Chemlany and Uganda’s Abraham Kiplimo finishing second and third.

The marathon was the first athletics event at the Games, which run until Aug. 2.

Full Globe story below





Ditch the Excuses
The 'Oops' Factor
Ditch the excuses! (from April 2013)
By Rick Hellard

While walking around the finish area of a race, I often hear various answers to the inevitable question “How was your race?”

1. This injury or that injury has affected my training.
2. For this reason or that reason my race was affected.
3. I did or did not PB.
4. I think it was long.
5. I think it was short.

I rarely hear “I ran the best race I could today.” Or “I did everything right and am happy with my day.”

Anyone who knows a bit about goal setting also knows that goals have to be controllable. A person can only give 100% of themselves. As romantic as the idea may be, they cannot give 101%. It’s nothing personal, no one can, just like no one can really control the other competitors in the field. If they are faster, accept it. No one can control weather, either, or the exact course length (it is from the start line to the finish line, however accurately it is measured), or the crowd and the congestion it can cause. You can, on the other hand, control how you deal with the weather, how you pick your line through the crowd, and how you execute your fueling and pacing. These are pretty much the only things you can realistically control.

I can tell you the days where everything goes right – weather, course, legs, lungs, heart, equipment, interaction with the rest of the field – are very rare indeed. Savour them and learn from them.

Another thing you can control is your lead up to the race, and your expectations. What you do in the days before will affect your race day performance. They should also affect your expectations. For example, if your job requires you to stand for hours, then your legs will be more tired than if you were seated and relaxed in the days pre-race. If you know your best race day breakfast is oatmeal and you decide to go with bacon and eggs, that’s okay, but you should expect a different result than if you had your best fuel. Similarly, if the weather is not your favourite or conducive to fast times, lower your expectations.

In order to figure out what works for you, I suggest you try many things leading up to your less key races and when something works, do the same thing the next time.
• If that routine works again, then adopt it as a somewhat permanent routine to race preparation.
• If your routine did not work, then make note and learn from the experience.
• Change things up for the next time until you find a routine that does work for you and stick to it.
I like to use the analogy of a golf swing. Golf is a frustrating game when only about 5% of the shots in any one game are the ones that make you want to play again. All the others want to make you throw your clubs in the woods. And yet, all golfers do go back in the hopes of making 6% of their shots good ones.

Racing is the same thing: you can’t and won’t nail them all. Accept it, but keep trying. Focus on the good things, especially the good things within the not-so-good things. Assess the events in your race by what went right and how you dealt with what went wrong.

Okay, so that was more of a dissertation. What’s the Oops?

Well, in my humble opinion, the Oops would be ignoring this article.

• How was my lead up to the race: days before, breakfast, stress levels, warm-up?
• How well did I pace myself?
• How well did I deal with adversity?
• Did anything go wrong? How wrong did it go? Was it just a glitch or catastrophic failure?
• How much did whatever went wrong cost me? Anything less than 20 seconds is not worth mentioning, unless you missed your best time by 19 seconds. Someone in your way in the aid station is just bad timing or an elbow at the start is just part of the race. Forget about it and keep going.
• Was there anything I could have done to avoid whatever went wrong that would not have cost me time? (like look ahead or turn the volume down on the iPod so I could hear the people around me)
• When things got tough, did I crumble, or stay relaxed, fix the problem and move on losing little-to-no time?

• There are faster and slower race courses.
• There is such a thing as a fast day (reasonably flat course, fast field, windless and temps around 12 degrees Celsius) and there is such a thing as a slow day (small race, temps in the 30’s and maybe high humidity or windy).
• Injuries do affect results, but sometimes they help (more rested and inspired), so if you did not feel the injury during the race, you cannot claim it adversely affected you.
• Age and experience (or lack thereof).

Rick Hellard, head coach of Zone3sports in Ottawa, is a lifelong running addict. He’s also made or seen just about every mistake under the sun, making him a world-class expert in oops-prevention.




Upcoming Local Events

August 10, 2014

The Beaton Classic and Youth Triathlon

The 2014 Beaton Classic is just 11 days away! Don’t miss out on this iconic Sudbury fitness event. It isn’t too late to sign up a team! Don’t have a full roster? We can help you find someone to fill your team. Don’t forget about the kid’s triathlon too (ages 8-12). This is a very fun, friendly and supportive event. New this year are technical t-shirts included in the entry price for all Beaton participants (kids can purchase a shirt on race day). Enjoy an amazing spread of post-race snacks and the highly sought after Dilly Bars.


Beaton Classic Route Maps

Beaton Classic Course Instructions

Beaton Classic Entry Form

2014 Online Registration Now Open

You can also fill in an entry form at either the Outside Store or The Running Room.

Contact: BeatonClassic@hotmail.ca or by phone at (705 523 6274)



Run Club Update



Store News

Good afternoon Sudbury!

Have a great week,

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

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