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   Hello Everyone,                                                                                                                                                        October 2, 2014

In this Issue:


  1. Barrier broken in Berlin Marathon - Locals there too..
  2. Rocks!! at Medoc
  3. Charting the Growth of the L.U. Challenge
  4. Pre NOSSA Race Produces Some Surprises
  5. The Benefits of Hot Yoga
  6. We Need Volunteers for the Turkey Gobbler Trail Run
  7. Upcoming Local Events - Run for the Cure, Turkey Gobbler
  8. Running Room Update -
  9. Track North News - LU XC Running - Harry Anderson Invite Results




The 2:03:00 Barrier in the Marathon is Gone:

Dennis Kimetto Runs 2:02:57 to Break the World Record in Berlin

Berlin, Germany by: LetsRun.com
September 28, 2014

The 2:03 barrier in the marathon is history.

Dennis Kimetto ran a lightning fast 1:01:12 second half to pull away from countryman Emmanuel Mutai of Kenya over the final 4 kilometers and win the 2014 BMW Berlin Marathon in a world record time of 2:02:57. Mutai’s brave effort resulted in a 2:03:13 second place finish, 10 seconds faster than the world record set last year in Berlin by Wilson Kipsang.

This was the fifth men’s world record set in Berlin in the last eight years. Simply amazing.

Kimetto’s world record run today also was the fastest marathon run in any conditions eclipsing the 2:03:02 wind-aided run by Geoffrey Mutai in Boston three years ago.

The Race: A Three Way Battle Leads to Greatness

The world record was the stated goal in Berlin, but early on the leaders were willing to fall a few seconds behind world record pace, setting up a perfect negative split opportunity.

Six men and the rabbits hit half-way in 1:01:45 (2:03:30 pace). The only big casualty at this point was World Marathon Majors leader Tsegaye Kebede of Ethiopia who fell off the lead pack around 19km.

At 25km, the lead pack still had the rabbits, and five racers, the three favorites, Kimetto, Mutai, and Geoffrey Kamworor, plus another Kenyan Franklin Chepkwony (3rd in Boston this year) and a lone Ethiopian Abera Kuma (5th at Worlds in 2011 at 10k and 5k).

Those five would stay together through 30km, as the pace increased every so slightly with the rabbits still in front.

Once the rabbits dropped out at 30km, Emmanuel Mutai made his push for history and the world record. He hit the accelerator and briefly gapped and strung out the field behind him. Only, Kamworor and Kimetto could respond.

Overall, the field needed to average 2:55 a km to break the world record. Now with no rabbits and Mutai pushing the pace, the men were running sub 2:50 for the first time all day.

The 31st kilometer was 2:47, it was followed by a 2:46. Mutai had made the initial break, but then Kimetto led with Kamworor right there. All three men were now ahead of world record pace. Unless they ran each other into the ground, the world record looked like it would go down.

After a 2:52 kilometer (still faster than the world record pace), the hammer was put down again and the 34km was run in 2:48. That was too much for Kamworor and he fell off the back.

At 35km, it was a two man race, as Kimetto and Mutai were chasing history. Four and a half miles of racing remained but sub 2:03 was a real possibility. Kimetto and Mutai remained together until the 38km when Kimetto opened up a slight gap on Mutai. By 40km, the gap had grown to 7 seconds. There was almost no question at this point that the world record would fall with both Kimetto and Mutai ahead of pace.

The big question was could Kimetto hang on and run sub 2:03:00? His 40th kilometer had been a 3:00, one of only three 3:00+ kilometers the entire race. To break 3:00, Kimetto need to average 2:58 the rest of the way home.

He increased the pace to 2:57 on the 41st kilometer, and followed up with a 42nd kilometer of 2:55 and then crossed the line in 2:02:57.

Mutai was following in Kimetto’s wake, settling for second place in 2:03:13, faster than the old world record.

Behind Kimetto’s and Mutai’s brilliance, the rest of the field was paying the price for trying to stick with them. Kamworor lost nearly 2 minutes on the leaders from 35k m to 40k (nearly 40 seconds a mile). Kuma was chasing Kamworor from behind and would beat him by 70 seconds the final 2km to take 3rd in 2:05:56, while Kamworor settled for fourth in 2:06:39, with Eliud Kiptanui rounding out the top 5 in 2:07:28.


Tsegaye won the women's race after a long battle with Feyse Tadese, who finished in second place. The United States' Shalane Flanagan finished up in third spot.

Here are the results from a fine day of marathon racing in Berlin:

Berlin Marathon 2014: Results
Men's Race
Position Runner Country Time
1 Dennis Kimetto Kenya 2:02:57
2 Emmanuel Mutai Kenya 2:03:13
3 Abera Kuma Ethiopia 2:05:56
4 Geoffrey Kamworor Kenya 2:06:39
5 Eliud Kiptanui Kenya 2:07:28
Women's Race
Position Runner Country Time
1 Tirfi Tsegaye Ethiopia 2:20:18
2 Fayse Tadese Ethiopia 2:20:27
3 Shalane Flanagan United States 2:21:14
4 Tadelech Bekele Ethiopia 2:23:02
5 Abedech Afework Ethiopia 2:25:02

Locals in Berlin

place number Name ac Brutto Finish
8025 24314 Robichaud, Yves (CAN) M55 3:54:57 3:43:32
10395 30518 Winters, Jesse (CAN) M60 4:05:09 3:53:44






                        Rocks!! at Medoc                       


William and Tawnecia Tai at the Marathon du Medoc

All Photos Here


The Marathon du Medoc takes place in September in the world reknowned wine region of Bordeaux in Southern France. The race is run along a rolling course (definitely not flat ... especially after a few glasses of wine along the route on a very hot day) and through numerous chateaux and vineyards. The race is a big party with each chateaux providing wine tastings, aid stations and food along the way.

The majority of runners were dressed in costumes (this year`s theme was Carnivals of the World), which was wonderful to see and added to the fun. Seeing men dressed as Las Vegas showgirls may have left us scarred, but put a smile on both of our faces.

Our plan was to take the first half of the race relatively seriously (meaning no wine) and stay together for the entire race. We drank the plan away at around 10k (our first tasting). By the time we reached 17k we lost track of each other along the course so we ran the rest of the race separately as there were many more people on the 30th anniversary of the race (normally the number of runners is capped at 8,500 but it was increased to 10,000 this year).

The ``wineathon`` race that we participated in could best be summarized as a personal worst and best. We both achieved new personal worsts (by 1 to 2 hours in our case), but it was also the best time on a marathon course that you could have. The music was fantastic, and seeing all of the costumes took our minds away from the heat and the length of time we were on our feet.

Our Marathon Tours & Travel group were great, with two of them who were spectating taking part of my costume for me at the halfway point (as I was overheating) and encouraging me to continue on. I trudged onward after refueling with baguettes and cheese at 26k, then within the last 10k I met up with two wonderful ladies (Kerry and Susan) from our travel group so we decided to stick together. I was all for their plan of walking the majority of the rest of the race ensuring to have enough time for ice cream, oysters, wine and champagne at every possible stop, while getting to the finish line before the cut-off.

Tawnecia had a very different race plan, keeping a steady pace and fighting her way in to get an ice cream. She kicked my butt coming nearly 30 minutes ahead of me, but she was sober. I however was not, and even enjoyed a beer at the recuperation tent after the finish line.

On the day following the race, we had a 9k balade (recuperation walk) which involved more wine tasting and food, as well as a big group dance ... Hooray!!!

Most important lesson learned from this race: Wine makes for a great social time on the course, but wine is different from grape juice and is not recommended in order to qualify for Boston or as a replacement for proper fueling :)

On to our next adventure, which will be the Dopey Challenge at Disney World in January 2015.

Yours in Running,

4447 / 9532 06h04m26 TAI TAWNECIA SEF
7408 / 9532 06h31m39 TAI WILLIAM SEH




Charting the growth of the L.U. Challenge
by Randy Pascal

Photo by V. Perdue

In September of 2009, some 200 or so runners, of both elementary and secondary school age, gathered at the Copper Cliff Park for the inaugural running of the Laurentian Cross-Country Challenge.

This past Thursday, more than 1400 young athletes were out on the trails, of pre high school age only. The races for grades nine to twelve has now been moved to the Friday, such is the incredible growth that the fall tradition has enjoyed.

And while those who finish near the top of their age group are celebrated, and justifiably so, the Laurentian Cross-Country Challenge has expanded exponentially mostly because of the mass appeal that it holds, welcoming runners of all shapes and sizes.

"With the Northeastern Ontario Stroke Network (NOSN), we try to plan at least one big health promotion event a year," noted race organizer and NOSN Regional Director Darren Jermyn.

Partnering with both Laurentian Varsity Athletics as well as the Heart and Stroke Foundation, Jermyn and friends found a vast common ground, sharing a very similar vision.

"We do a warm-up with the kids, teaching them why they need to exercise and why it's so healthy, and that's really why we have the event." Of course, countless groups have preached the benefit of physical fitness, without necessarily enjoying a six-fold increase in participation over a six year span.

The teachers on hand, most of whom serve as coaches at their respective schools, insist that the race is not a tough sell, in the least. "Kids really look forward to this race, maybe the most, because it's a kickoff to the whole season, and it's just got a lot of excitement around it," noted Tania Shanks of MacLeod Public School.

"It's held at the track, which helps give it a feeling of a big race, and it's the only race that we go to that involves all four boards." That is a fact that has never been lost on Jermyn and company.

"It's a bilingual event, and we invite the schools from all boards," he said. "They don't traditionally compete against one another during the year in different sports. We just want to see as many kids out as we can."

"I like the music, I like the mascots, it's very well organized and it gets better and better every year," explained Nicole Chevrier of Macdonald-Cartier, drawing on roughly fifteen years of involvement in assisting the cross-country runners at her school.

"We take them out on our track, doing one or two turns every day," added Chevrier, outlining the pre-race preparation. "They can walk a bit, but they should try and jog. I tell them that I don't care if they finish crawling the race, I just want them to finish."

"I think it's really important to start something and finish it." No argument from Shanks. "I always try and say to the kids that this is a skill that you can use later in life," said Shanks.

"Some kids are coming out to try and be in the top five, and they will put all of that effort, and some are just out for the exercise and that excitement of being part of a team," she continued.

With as many as 50, 60, 70 or 80 children representing a single school, the notion of providing encouragement for each and every fellow athlete takes on added meaning, and additional decibel levels, with the roar of approval from friends and classmates accompanying the top finishers right through to the "most honest runners".

Which such wide appeal, the races might be reaching a plateau. "We're getting close to our max, likely, just logistically speaking," said Jermyn. Which throws the ball back into the court of the teacher-coaches, helping race newcomers understand exactly what they are about to encounter.

"The start of this race is so big, it's nerve-wracking," said Shanks. "I kind of talk the kids through what the beginning will be like, and I let them know that once you get out on the course, things will spread out and you can really enjoy the race."

With a couple of thousand people gathered on the grounds of the Laurentian University track, that's a whole lot of enjoying going on.

Read Randy's Sep 27 article for all the run details including results breakdown

More than 1400 on hand for L.U. X-C Challenge
by Randy Pascal



Pre-NOSSA race produces some surprises
by Randy Pascal

More Photos Here

With slightly less than three weeks remaining until the SDSSAA Cross-Country Championships, contenders are staking their claim, with some shuffling in the ranks from the 2013 races.

Laurentian University was the scene on Friday for the pre-NOSSA competition, with northern Ontario runners back on the same course on October 22nd to decide those who will qualify for OFSAA in Waterloo on (Saturday) November 1st.

The city midget boys champion last fall, Ben Lagadin of Lively passed on NOSSA and OFSAA one year ago. And while he has not been actively training this summer, his base from soccer has left him in good stead, taking the Junior boys race by well over a minute.

Lagadin covered the 6km course in 25:56, with Jamieson Douville of Elliot Lake in second and Dawson Nootchtai of St Benedict in third. "I was going to sprint at the start and then just keep a pace, because I've never ran a 6km race before," said Lagadin.

"It was hard, and tiring. The guy who came in second would catch up to me on every hill, and then I would start to pull away on the second lap." A surprise winner in the Junior girls event, Karly Hellstrom of Lasalle was hobbling around on crutches only a week and a half ago.

"Chris Binks (physio therapist) just cleared me on Wednesday of this week to amp up my training again," said Hellstrom. In fact, in chatting with Binks over the weekend at the Cambrian soccer pitch, he explained that what initially was diagnosed as an ankle sprain was actually a case of two bones in Hellstrom's foot being jammed together as she was training with the provincial soccer program in Toronto.

Once the bones were slipped back in place, Hellstrom could race again in a matter of days. "Going into the race, I was kind of "iffy" about how it was going to feel," she said. Like Lagadin, Hellstrom would breeze to a comfortable victory, clocking a time of 17:51 (4 kms), comfortably ahead of Allison Caswell of Lo-Ellen (18:37).

While both Lagadin and Hellstrom are known quantities this year, Aidan Martel is just beginning to make a name for himself on the SDSSAA cross-country circuit. The grade 9 student at St Charles College placed first in the midget boys race, beating Nicholas Lambert of Elliot Lake by more than twenty seconds.

A member of the GSSC (Greater Sudbury Soccer Club) Impact U15 Boys team, Martel lists soccer as his #1 priority, though the sports are quite complementary. "The endurance training in cross-country makes me a better soccer player," he said.

"I'm used to running a lot." Martel and Lambert would cruise stride for stride through the first lap of the 5km course, with the race winner making his move over the final quarter of the race.

"Usually, I come out too fast, so I tried to slow it down a bit, but still keep up with first place so that I could make my move at the "wall"," Martel stated. "I had never met him (Lambert), but we just decided to help each other out, to push each other to go faster."

The midget girls division is showing early signs of being no contest, with Lo-Ellen Park sensation Sydney Tarini posting times that would be more than respectable at the OFSAA level.

Tarini ran away from the field on a course that was roughly 3.2 kilometres long, clocking a time of 14:13, with Katie Keenan of Lockerby in second at 15:24.

Such has been the leap forward by Liam Passi (Lasalle) in the senior boys ranks, that it's easy to forget that the defending city champion is actually Tie Pylatuk of Sacré-Coeur.

With the latter not on hand for the race on Friday, Passi would run to victory, covering a distance of 7kms in 27:25, just ten seconds ahead of Caleb Beland of Bishop Carter, easily the most improved local runner from one year ago.

A bit of a surprise in the senior girls race, not in the sense that the first place ribbon was awarded to Lydia Heimonen of Superior Heights (24:25). Rather, the battle of Lockerby Composite teammates behind her produced an upset as Miranda Boudreau (26:07) out-ran Sarah McLean (26:52), with McLean looking to defend the city crown that she claimed last October.

Following is a breakdown of the top five finishers in all six races:

Midget Girls
1st - Sydney Tarini (LOE) - 14:13.06
2nd - Katie Keenan (LCS) - 15:24.77
3rd - Hilary Clark (ELSS) - 15:30.01
4th - Carissa Holliday (MSS) - 15:50.24
5th - Leanne Britton-Foster (ELSS) - 16:10.86

Midget Boys
1st - Aidan Martel (SCC) - 21:43.29
2nd - Nicholas Lambert (ELSS) - 22:06.56
3rd - Jacxson Cress (LIV) - 22:54.39
4th - Mathieu Dokis-Dupuis (ESMC) - 23:05.15
5th - Mark Thom (STB) - 24:18.80

Junior Girls
1st - Karly Hellstrom (LAS) - 17:51.33
2nd - Allison Caswell (LOE) - 18:37.87
3rd - Paige St Jean (LOE) - 20:26.02
4th - Kara Passi (LAS) - 20:27.51
5th - Kennedy Parks (ESP) - 20:42.47

Junior Boys
1st - Ben Lagadin (LIV) - 25:56.22
2nd - Jamieson Douville (ELSS) - 27:10.21
3rd - Dawson Nootchtai (STB) - 27:40.68
4th - Chris Dodds (LOE) - 28:05.27
5th - Stavros Gallant (LCS) - 28:10.11

Senior Girls
1st - Lydia Heimonen (SHCVS) - 24:25.90
2nd - Miranda Boudreau (LCS) - 26:07.69
3rd - Sarah McLean (LCS) - 26:52.86
4th - Karly Piro (STB) - 27:45.32
5th - Ashley Sandre (LCS) - 28:04.65

Senior Boys
1st - Liam Passi (LAS) - 27:25.38
2nd - Caleb Beland (BAC) - 27:35.81
3rd - Colton Lafrance (ESP) - 28:03.46
4th - Logan Emiry (ESP) - 28:54.94
5th - Walker Houghton (Englehart) - 29:55.75


The Benefits of Hot Yoga
Posted by Dr. Sarah Goulding ND on Aug 30, 2013 in Health Blog


  I’ve recently returned from yoga teacher training through Power Yoga Canada and am just beginning to understand the potential and influence of hot yoga. In the past I’ve used yoga as a tool to challenge and exhaust my body, and as a consequence, dabble with the experience of calming my mind. I tried yoga for the first time when I was in junior high, and I really didn’t like it. For the next decade I kept trying different styles of yoga here and there, and nope, still didn’t like it. I just thought that yoga wasn’t for me, and that my mind raced too much and that I needed a more physical exercise. That’s what I thought until I started a regular hot yoga practice. Different. World. For someone like me who is naturally pretty inflexible, yoga in a cold room wasn’t allowing me to truly get into the poses, and compared to my love of intense sports like rugby, I just didn’t feel that I was getting a solid workout. Hot yoga adds a whole new dimension of intensity that satisfies my desire for a worthwhile muscular and cardio workout. This intensity allows for the bonus benefit of calming the mind! What a pleasant surprise! So for those of you who think that yoga might not be hardcore enough for you to waste your time on, give hot yoga a good solid try before you write off yoga all together. I find hot power yoga to be tremendously beneficial and below are a few reasons why.... Read Sarah's full blog here




We need your help!!

at the Turkey Gobbler Trail Run!

The Turkey Gobbler Trail Run is the last event in the 2014 Sudbury Fitness Challenge, held on Thanksgiving Monday – October 13. This run is a family-friendly fundraiser for the Walden Nordic Ski Club youth racing program. Held on the Walden Cross Country Fitness Club Ski Trails in Naughton, the run includes a 1k kids race, 3k race and challenging 8k distance.

Sudbury Rocks!! members and race coordinators Neil Phipps, Rob Marcolini and Sara McIlraith desperately need at least 10 volunteers for race marshaling and start/finish line support.

Volunteers receive a technical Turkey Gobbler race shirt, and great snacks for helping. Volunteers are needed from 9 to 12.

If you can help, please email Sara at saramcilraith@sympatico.ca.

See all run information below in Upcoming Events

Thank you for your support!



Upcoming Local Events


October 5, 2014  THIS SUNDAY!!

Sudbury Information Here



October 13, 2014                                  

Click Image for full poster

Online Registration


Manual Registration Form


  1km Map   3km Map   8km Map


Full Poster (PDF)





Run Club Update



Store News

Its not too late ...

You can still register for the 10km clinic with Sara and Vince taking place Monday evenings at 600.


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


LU XC Running - Harry Anderson Invite Results




The Laurentian women’s cross-country running team competed at the Harry Anderson Invitational in Rochester, this weekend, returning with a 3rd place performance and 5 runners among the top-18 finishers.

The Voyageurs set another school record, as they finished with an average time of 18:45 over the 5 km loop. No Laurentian team has ever dipped below 19 minutes for an average time on any course. Seven Voyageurs ran personal bests in the contest.

The race was hosted by Roberts Wesleyan University and involved 267 runners from 23 teams comprising a mix of NCAA Divisions 1, 2 and 3 universities.

“It was a flat, fast course and our times reflected that,” said head coach, Dick Moss. “But our women have been tearing it up in practice and we knew they were ready to pop some good times.”

“With over 260 runners on the line, we needed a fast start,” said assistant coach, Darren Jermyn. “Our runners did it beautifully, hitting the first kilometer among the lead group, all within a few seconds of each other. And they ran well as a team, with only 27 seconds separating the five top runners as they crossed the finish line.”

Laurentian scorers were Emily Marcolini, 8th in 18:33: Michelle Kennedy, 9th in 18:40; Katie Wismer, 10th in 18:43; Samantha Edwards, 13th in 18:49; and Maddy Bak, 18th in 19:00. Displacers were Marissa Lobert, 21st in 19:05 and Lyndsay Greasley, 38th in 19:47.

At this point in the season, the Laurentian cross-country team’s win/loss record is 29/6.

The Laurentian harriers next race is the Queen’s Invitational, on October 11.

Individual Laurentian Results

8, Emily Marcolini, 18:33 (Personal Best)

9, Michelle Kennedy, 18:40 (PB)

10, Katie Wismer, 18:43 (PB)

13, Samantha Edwards, 18:49

18, Maddy Bak, 19:00 (PB)

21, Marissa Lobert, 19:05 (PB)

38, Lyndsay Greasley, 19:47 (PB)

82, Jenna Thornber, 20:40

140, Charlotte van Walraven, 21:25 (PB)

167, Kayla Gallo, 21:52

203, Morgan Bialkowski, 22:49

Team Scores

<!--[if !supportLists]-->1. <!--[endif]-->Cornell, 32 points

<!--[if !supportLists]-->2. <!--[endif]-->John Wesleyan, 52

<!--[if !supportLists]-->3. <!--[endif]-->Laurentian, 57

<!--[if !supportLists]-->4. <!--[endif]-->St. Bonaventure, 139

<!--[if !supportLists]-->5. <!--[endif]-->St. Thomas Aquinas, 188

<!--[if !supportLists]-->6. <!--[endif]-->Mercyhurst, 222

<!--[if !supportLists]-->7. <!--[endif]-->Geneseo, 242

<!--[if !supportLists]-->8. <!--[endif]-->Fredonia, 258

<!--[if !supportLists]-->9. <!--[endif]-->Oswego, 266

<!--[if !supportLists]-->10. <!--[endif]-->Daemen, 268

<!--[if !supportLists]-->11. <!--[endif]-->Cortland, 327

<!--[if !supportLists]-->12. <!--[endif]-->William Smith, 369

<!--[if !supportLists]-->13. <!--[endif]-->Gannon, 370

<!--[if !supportLists]-->14. <!--[endif]-->Le Moyne, 418

<!--[if !supportLists]-->15. <!--[endif]-->Suny-ESF, 422

<!--[if !supportLists]-->16. <!--[endif]-->Molloy, 427

<!--[if !supportLists]-->17. <!--[endif]-->Rochester, 473

<!--[if !supportLists]-->18. <!--[endif]-->PSU-Altoona, 519

<!--[if !supportLists]-->19. <!--[endif]-->Brockport, 561

<!--[if !supportLists]-->20. <!--[endif]-->Keuka, 621

<!--[if !supportLists]-->21. <!--[endif]-->Medaille, 668

<!--[if !supportLists]-->22. <!--[endif]-->D’Youville, 705

<!--[if !supportLists]-->23. <!--[endif]-->Hilbert, 736

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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