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   Hello Everyone,                                                                                                                                                        December 4, 2014

In this Issue:


  1. Stache Dash
  2. Rocks!! First Winter Trail Run
  3. The Bliss List
  4. SudburyRocks!! Santa Hat Run and Christmas Celebration Dec. 20
  5. Upcoming Local Events - Santa Shuffle THIS SATURDAY at 10:00 am + the Resolution Run Jan 1, 2015
  6. Running Room Update -
  7. Track North News -



This past Saturday Karen Kosowan and I made a Mad Dash to North Bay with Amanda Kosmerly for the 2nd annual Stasche Dash charity run. The locally organized event is in support of Movember with all proceeds going to the charity in support of men affected by prostate cancer, testicular cancer and mental health problems.
The run , with 5km and 10km distances and pretty flat, started on the North Bay Waterfront and went down Memorial Dr and Kate Pace Way
It was a cold Stache Dash day mainly due to the cold wind coming off of Lake Nippissing But we all finished with a sense of accomplishment of having another run under our belts.
Amanda Kosmerly and John Bolan were top female and male in the 5km event which was actually 5.36km according to all the garmins floating around.
Although it was on the cool side it was a fun day and we all received our finishers medal—of course in the shape of a moustache!!
Maureen Moustgaard

Karen, Amanda, Maureen & Helen



All Results Here




Rocks!! First Winter Trail Run

November 26, 2014

Seasonal changes do not stop motivated people. Members of the Rocks!! love to run. Trails are a special treat. And when early winter snows decorate the landscape there is nothing better than getting out and going for a tour on the snow covered paths. Conditions were just so this week when we took a tour of the Laurentian/Moonlight trails. The nice thing to see was we were not alone. Lots of folks were enjoying the day - some towed along by enthusiastic canines.

Running in fantastic conditions like this is fun and only one of the ways that keeps us motivated. Take a read of the article below and keep more fun in your runs.



The Bliss List
The best way to stay motivated? Have more fun on every run (even the tough ones).
By Mackenzie Lobby (submitted by Sara McIlraith)

A focused Kate Richards

Runners lace up for a variety of reasons: to get in shape, lose weight, de-stress, chase PRs, win races. But you're most likely to stick with your running routine when your primary reason is because it's fun, says Jim Taylor, Ph.D., a sports psychologist and author of Prime Sport: Triumph of the Athlete Mind, among other books. A wide body of research bolsters the association between enjoying exercise and an increased motivation to stay fit. "When you get a fundamental enjoyment from just being out there running, that keeps you going," says Taylor, who is also a marathoner and Ironman triathlete. Reignite your running passion with these expert tips.

Why do you run? Researchers from Greece and London looked into individuals' emotions related to exercising. They found that those who were motivated to work out because it made them feel good were more excited to continue, compared with those who were driven to the activity for reasons such as losing weight or to gain the approval of others. "If you run to find something at the finish line, such as a specific time or freedom from anxiety you won't find it there," says Taylor. "The greater goal shouldn't be about crossing the finish line, but the process involved in getting there."
BLISS BOOSTER: Whether you're a newbie or a lifelong runner, Taylor suggests devoting your next several workouts to reacquainting yourself with the experience of running. "Focus on what it's like to be outdoors, to feeling your body move, to the relationships you may have built through running," he says. "These are experiences that can be reproduced with every run—you don't need a good finish time to produce them. By shifting the focus from results to running itself you'll feel empowered."



Hard work doesn't just make you fitter, it makes you happier. Recreational runners who rated their perceived enjoyment after a steady 50-minute run and again after a higher-intensity interval workout liked the tougher session better, in a 2011 study conducted by scientists at the Research Institute for Sport and Exercise Sciences in the United Kingdom. "With greater effort there is a greater satisfaction in that effort," Taylor says. "It also increases your sense of toughness by getting your mind and body accustomed to the pain you'll experience in races."
BLISS BOOSTER: Replace one of your familiar, easy runs with a new training stimulus, even if it means simply adding a minute-long surge every few minutes or speeding up the second half of your run. "You get stale when you do the same thing over and over again," says Carrie Tollefson, a 2004 Olympian and three-time national champion. "You have to mix it up." Her favorite boredom-busting interval workout is a mile breakdown: 1600 meters, 1200 meters, 800 meters, 400 meters, and 4x200 meters, with one or two minutes rest in between, starting between a 5-K or 10-K pace and getting faster throughout.

What type of workout do you most look forward to: a social five-miler with friends or a club track session that revs your engine? While certain workouts are important to meet training goals, you must balance those with ones you look forward to, or risk losing the desire to run at all.
BLISS BOOSTER: "There are many workouts that achieve the same thing," says Tollefson. If you hate tempo runs, for example, you can get similar results with a modified fartlek run. She suggests running 2-3-4-4-3-2 minutes at a 5-K to 10-K pace with a couple of minutes of easy running in between each. If your easy runs bore you, schedule them with friends who won't push the pace.

Not surprisingly, upbeat thoughts lead to greater pleasure in the activity itself. Exercise scientists who assessed the mental readiness of 235 Canadian Olympians found that those who visualized their athleticism in a good light also tended to demonstrate better athletic performances than their teammates who weren't as mentally prepared. The catch? The creation of these positive images and feelings takes practice.
BLISS BOOSTER: Set aside time each week [more often if you're gearing up for a race] to picture yourself running at a desired pace, finishing a race strong, and crossing a finish line with a feeling of excitement, says Taylor. "If you can envision yourself going strong, you may just feel a little mightier—and happier— on your next run," he says.

While many runners embrace the solitude of running, numerous studies highlight the benefits of working out with others, including greater satisfaction with exercise, increased motivation to set and reach goals, and greater consistency.
BLISS BOOSTER: Recruit a friend to train for a race with you, or join a running group to help keep you motivated. "I always enjoy my runs more when they are shared with training partners," says Tollefson."It's so much more fun when I can get my workout in and see friends at the same time."

FEEL BETTER: Simply rephrasing your self-talk—I should exercise becomes I choose to run—relieves you of energy-draining guilt, says Jim Taylor, Ph.D.

There's no denying running involves setbacks. Sports psychologist Jim Taylor offers these strategies to survive the low points of training.

When you accept the hardest point of training, you've come to terms with what it takes to be a successful runner.

Imagine how you'd feel if you decided to give up. "Training can really hurt, but it hurts more to fail achieving your goals," Taylor says.

"If running wasn't hard, you wouldn't do it—you wouldn't get the satisfaction of going beyond what you thought you were capable of," he says





SudburyRocks!! Santa Hat Run and Christmas Get Together 2014


Everyone is invited to join the Sudbury Rocks!! Running Club for our Annual Santa Hat Run and Christmas get together. The event is an informal celebration of the season where members, friends and enthusiasts get together for a casual run through Sudbury neighbourhoods. The Club's official meeting place for runs is at Laurentian University's new Fieldhouse. For our Santa Hat Run we will meet in the Ken Bahnuk Lounge at 8:00 am and after the official Santa Hat photo, the group will take to the streets for runs of about 1/2 hour to 60ish minutes (nothing longer today please). Coffee and sweets will be served in the Ken Bahnuk Lounge after the group have returned. All runners are welcome. Don't forget to bring your Santa hats or toques. Coffee is supplied by Lise and Vince. Treats are welcomed.

Saturday December 20 @ "8:00 am"

Please note the start time. Laurentian exams are being held the same day and access to parking will be difficult the later you arrive. Come early!






Upcoming Local Events


December 6, 2014           THIS SATURDAY!! at 10:00 am

Santa Shuffle

Run starts and finishes at Science North


Register at: http://www.santashuffle.ca/sudbury-p183882&language=en


View Course Map Here



January 1, 2015


Click on Map for Full PDF Version



1981 Old Burwash Rd, Sudbury, ON P3E 4Z3
(705) 222-8464


10:00 a.m.


Alternate Route Map PDF

(possibility of road construction)







Run Club Update



Store News


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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