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1. 5k Race on Track for Sudbury Rocks this June?
2. Run Stronger,Stay Injury Free...
3. Juli, Barrett, Tawnecia and Will do the Dopey Challenge
4. Raising your cadence could reduce impact forces on your joints
5. Finding your running motivation in the freezing cold
6. An Evening with Lazarus Lake in honour of Vince Perdue
7. Sudbury Rocks Running Club - Group Runs
8. Photos This Week,
9. Upcoming Events: Mar 1 2026 Sofie Manarin Nickel Loppet, May 24 2026 SudburyRocks!!!

Below is a note from Track North's Darren Jermyn on the viability of a track 5k this summer to be possibly added to their Twilight Series. Please let Darren know your thoughts

from Darren Jermyn
12:02 PM Jan 12
Hi Vince.
I hope all is well with you and that you have had a great start to 2026.
I am starting to put together the details on our Summer Twilight Track & Field Meets for 2026.
I was thinking of hosting a 5km on the track at one of our meets in June or July and wanted to see if the Sudbury Rocks members would be interested in competing. I know most of the Rocks prefer road racing and the ultra races but thought they might want to try a 5k on the track.
We would host the 5km at the end of the meet (closer to 7pm) and it would definitely be an All-Comers affair where anyone of any ability could compete. We've always kept the cost of these events low, I would expect the entry fee would be $10 or $15.
Here are the dates of our meets in June and July.
Twilight 2: Wednesday, June 24th, 6-8pm
Twilight 3: Wednesday, July 8th, 6-8pm
Twilight 4: Wednesday, July 15th, 6-8pm
Twilight 5: Wednesday, July 22nd, 6-8pm
Let me know what you think!
Darren Jermyn
dx_jermyn@laurentian.ca

This 10 week strength training program for runners kicks off Sunday, February 1 at 10:30 AM. It may be the most important upgrade you make to your running this season.
It’s designed specifically for runners! This progressive program builds functional strength, power, and durability so that you can run stronger and more efficiently. You will reduce risk of injury and imbalances, improve hill climbing speed, endurance, and feel confident, stable and powerful with every stride. In addition to all of this amazing training, you will also receive practical, runner focused nutrition tips each week to support recovery, performance, and long-term energy .
To reserve your spot just message us. You can also send an email to lanutritionsudbury@gmail.com.#nutritioncoach #healthylifestyle #running #runcoach

Marc Cayen 705 920 1019

We did it! Have more photos and reports to share after but right now just questioning our life choices

                                                                                                                                                               5k      10k      Half     Marathon

FALCONI, JULIANNE 39 F 55:43 1:22:21 2:22:32 5:50:33 SUDBURY, CANADA (Page 39)

EUBANKS, BARRETT 41 M 55:44 1:22:21 2:22:32 5:50:34 TORONTO, CANADA (Page 38)

Dopey Challenge 48.6 mile race completed at Walt Disney World. What an incredible experience!

TAI, TAWNECIA 45 F 1:21:15 1:57:29 3:15:34 6:47:38 KIRKLAND LAKE, CANADA (Page 128)
TAI, WILLIAM 49 M 1:21:14 1:57:31 3:15:34 6:47:38 KIRKLAND LAKE, CANADA

In a recent issue, we featured a video from legendary coach Jack Daniels, who encouraged increasing leg turnover and cadence for runners, suggesting the general rule of thumb that you should have above 180 steps per minute. But according to "A comprehensive guide to the science of cadence for runners," this magic number is a bit of an oversimplification. The article explains that at a given pace, optimal cadence can vary significantly across different runners, with factors like height and leg length explaining only part of this variation. The real takeaway? Runners naturally choose a wide range of cadence values, and while your body generally selects an energetically optimal cadence, this doesn't mean it's optimal for injury prevention. There's some evidence that having a lower-than-average cadence at your usual training pace may be a risk factor for knee, shin, and Achilles injuries, since you take fewer steps with higher-magnitude biomechanical loads. Drills and exercises to develop both your cadence and stride length will give you the tools to excel at running, and if you're chronically injury-prone with a lower cadence, consider increasing it by 5 to 10%. If you’re looking to dial in your running even further, you can use the McMillan Pace Calculator to get all sorts of insights into suggested paces, heart rate zones, and more based on one of your recent race performances.

Many runners know that specific brand of self-deception required to step out the door in January, convincing ourselves that a sub-zero wind chill is actually refreshing rather than painful. To survive a snowy run, sports psychologists share a few keys to getting out the door in this new story from Outside: “How to Find Motivation When You Don't Feel Like Running.” The article offers several methods, like “playing it forward” by imagining how good you will feel after the workout, rather than focusing on the dread you feel right now. You can also try scheduling your runs like appointments so they don't get crowded out, or setting up visual cues like placing your shoes right by the door. The article also suggests running with others to build accountability, and since it is the start of a new year, it is the perfect time to find your new team.

We’re excited to invite you to a unique fundraiser honouring the legacy of Vince Perdue—an extraordinary runner, mentor, and pillar of Sudbury’s running community.

To help us celebrate Vince’s lasting impact, we’re bringing in one of the most iconic figures in the ultrarunning world: Gary Cantrell, better known as Lazarus Lake. As the creator of the Barkley Marathons, the backyard ultra, and a legend in endurance sport, Laz’s presence makes this event truly special. His storytelling, wit, and deep connection to the running world promise an unforgettable evening.

This fundraiser will help us rename a section of the Lake Laurentian 10K loop Perdue Peak, commemorating the place that Vince and his wife, Lise, loved so deeply.

You can support the project by purchasing tickets through the link below:

An Evening With Lazarus Lake

All event details and ticket options are available there. Your participation—whether through buying tickets or spreading the word—will help bring Perdue Peak to life and ensure Vince’s legacy continues to inspire.

Thank you for helping us recognize Vince in a meaningful and lasting way. Bringing these two legends together, in the same room, is beyond exciting.

Warm regards,

Andre
The Boy Bitch

    Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
                    Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.

Wednesday pm location

Saturday am location

Sofie Manarin Nickel Loppet
Sunday, March 1, 2026

May 24, 2026

SudburyRocks Race, Run or Walk