In this Issue:
- 2021 S.F.C. Crowley
Crawl Open Water Registration Open
- Olympics are Underway
- Laurentian University Rower Carling
Zeeman in Tokyo
- Natasha Wodak is Going to the Olympics.
Here’s Her 7 Tips for Your Running.
- Logan Spicer Wins Medals at the Ontario
U20 Track & Field Championships
- Photos This Week
- Upcoming Events:
August 7 Sudbury Camino, August
8 Bush Pig Open, August
14-15 Conquer the Crater, August
22 SFC Crowley Lake Open Water Swim
- Running Room Run Club
- Track North
Crowley Crawl Open Water
Sun Aug 22, 2021
Everyone, Welcome to this year's Sudbury Fitness Challenge
swim event. There will be two distances available this
year 1500m and 500m. The 1500m will have a points multiplier
of 1000 and the 500m will be 500 points. See our page
at www.sudburyrocks.ca for more details on how the point
scoring works for the series. Social distancing guidelines
will be in effect for this event and parking is quite
limited at the site. As such, registration will be limited
to 60 participants this year so don't wait to sign up!
You don't even have to declare your distance until race
day. The race will be an interval start format. There
will be 2 waves of 30 swimmers, with a swimmer starting
every 60 seconds within the waves. The waves will start
90 minutes apart. Wave 1 starts at 9am and Wave 2 starts
at 10:30am. (NOTE: If Covid guidelines allow, these start
times may be condensed to group block start times) Payment
or questions can be sent to: Beatonclassic@hotmail.ca
Sign up for 2021 S.F.C.
Crowley Crawl Open Water https://signup.com/client/invitation2/secure/697009953749756045/false#/invitation
Rower Carling Zeeman in Tokyo
Carling Zeeman started rowing in 2009
while at Laurentian University… Her first time in
a boat was at 5:30 am on Lake Ramsay in Sudbury and she
questioned whether it was possible to row 2km at a full
sprint while staying afloat the entire race; she was hooked
on the challenge to overcome her initial inability.
Since that tentative foray into the sport
she has gone on to a being a special force in the rowing
She competed at several World cups, international events,
along with the 2015 Pan American Games. Zeeman is a
former world championships silver medallist in the women's
quadruple sculls event. More recently she won gold
in the women's single sculls at World Rowing Cup I regatta
in Varese, Italy, and a silver at the 2017 World Rowing
Cup 3 regatta in Lucerne Switzerland. 
In June 2016,
she was officially named to Canada's 2016 Olympic team.
At the 2016 Summer Olympics Carling placed 10th.
In June 2021,
Zeeman was named to her second Olympic team.
Carling has reached the
semi finals in the Women's single sculls by placing 2nd
in both her qualifying heats. Her Wednesday event has
been rescheduled to Thursday pm Tokyo time due to weather.
It will be televised on
CBC tonight, Wednesday at 7:30pm. We wish
Natasha Wodak is Going
to the Olympics. Here’s Her 7 Tips for Your Running.
Ben Kaplan - June 23, 2021
Few runners in the history
of our sport have had the track record of Natasha Wodak,
Canada’s former 10,000metre record-holder and a
2016 Canadian Olympian. This summer, Wodak
is returning to the Olympics to
compete in the marathon
and her running style, and esteemed Canadian coach Lynn
Kanuka, have added years to the 39-year-old’s extraordinary
career. Here’s seven ways you can run like—but
never quite as quickly as—Natasha Wodak.
women’s race is scheduled for Aug. 7, and the men
will run on Aug. 8, the final day of Olympic competition.
1. Keep your head up.
“Sometimes I tilt left or right
or look straight down, but that’s generally not
want you want. The key is that you’re not tense—if
you’re clenching your jaw, something’s not
2. Avoid the grimace.
“I tend to grimace when I’m
hurting. Keep everything relaxed—always be tall
and leaning slightly forward (but don’t hurt yourself,
3. Deep breaths.
“That’s a big thing and helps
you reorganize when you start to struggle. Breathe in
right from your stomach and your pelvis. Take a few breathes
and reset—remind yourself that you’ll be alright.”
4. Positive affirmations.
“We can do this. We got this. Time
to work.” I repeat those things. Believe them.
5. 1, 2, 1, 2, 1, 2.
“That’s what I’m thinking,
quick feet, arms tucked into your body. Think of the Kenyans.
Their arms are so close to their body, so efficient. And
it’s funny, when you think of these things, you’re
distracted from the pain. Concentrate on one foot in front
of the other and breathing in and settling down: 1, 2,
1, 2, 1, 2. It’s a rhythm.”
6. “Engage your core.”
“My pelvis is what goes first for
me, things start to hurt in my glutes. When you engage
your core, it’s locking in lots of moving parts
and that’s where Lynn and I have really been working.
Your core helps add stability in the pelvis. Working my
core has made me feel more efficient—and faster.”
7. “Don’t panic.”
“Plenty of workouts and even races
go sideways, where it gets tough, where it hurts. But
Lynn would say, ‘Giddy, up! It’s tough. It’s
supposed to be tough!’ When you realize that it
hurts and that doesn’t mean something’s wrong
it helps you relax. Sometimes, it’s the truth.”
Logan Spicer Wins Medals
at the Ontario U20 Track & Field Championships
Sudbury’s Logan Spicer competed
at theAthletics Ontario U20 Track and Field Championships
in Toronto onthe weekend, returning with 2 silver medals
and a 5th placefinish.
Competing for Track North Athletic Club,
Spicer won a silver medalin the 100m dash, running a wind-legal
personal best 10.85 secondsin the heats and 10.87 in the
finals. He is now one of a selectfew Sudbury athletes
to have broken the 11.0 second mark in the100m event.
Spicer followed with a silver medal in
the long jump with a leapof 6.58m, then a 5th place finish
in the high jump, with a heightof 1.90m.
A graduate of Lo-Ellen Park Secondary
School, Spicer will attendthe University of Guelph in
May 31, 2021 Sudbury Star Article about
Photos This Week
July 22 Finlandia
July 22 Wing stopped not stopped at 1000th
of a second
July 29 Laurentian Raven
July 23 Laurentian Beaver dam
July 23 Moonrise over Ramsey in the haze
July 25 Smoky sunset
July 24 Heron in the rain on Laurentian
July 25 Finlandiia
July 25 Finlandia
July 25 Minnow Lake
July 27 Kingsway trail
July 27 Finlandia
July 28 Moonlight poleline trail
July 28 Moonlight poleline trail
July 28 Perch Lake
July 28 Perch Lake on pole line
July 28 Garter Snake
Upcoming Local Events
Inspired by the famous El Camino
de Santiago pilgrimage routes, the Sudbury Camino
is a free event that offers a unique Camino-like
experience as you discover portions of The Great
Trail (Trans Canada Trail) and Rainbow Route Association
trail network in the Greater City of Sudbury.
This on-foot journey invites you to challenge
yourself and explore our community and its breathtaking
natural surroundings on-foot. This year's journey
is the Tour de Ramsey Loop highlighting the lakes
and lookout points. The challenge is made to be
tailored so that you can create the kind of experience
you are looking for with various off shoot loops
offering unique experiences!
This year’s Camino will take place on August
7th as a socially-distanced, self-guided hike.
The Rainbow Routes Association will continue to
work within the provincial guidelines and restrictions
for The 2021 Sudbury Camino. Please continue to
visit our site for updates.
The 3rd Bush Pig Open Race in 2021
is Sunday Aug 8th.
Come out and challenge yourself on the single tracks
The Outside Store is sponsoring the race series again
and Registration Here
14 -15, 2021
XTERRA Conquer the Crater
2nd AnnualS.F.C Crowley Crawl Open Water Swim
Hosted by Neil Phipps and Sudbury Fitness
Welcome to this year's
Sudbury Fitness Challenge swim event. There will
be two distances available again this year 1500m
and 500m. The 1500m will have a points multiplier
of 1000pts and the 500m will be 500pts points.
See our page at https://sudburyrocks.ca/.../Sudbury%20Fitness%20Challenge...
for more details on how the point scoring works
for the series.
Applicable social distancing guidelines will be
in effect for this event. As such, registration
will be limited to 60 participants this year so
don't wait to sign up! You don't even have to declare
your distance until race day.
The race will be an interval start format. There
will be 2 waves of 30 swimmers, with a swimmer starting
every 60 seconds within the waves. The waves will
start 90 minutes apart. Due to a huge increase in
the popularity of Crowley Lake we have to start
things earlier this year. Wave 1 starts at 8:30am
and Wave 2 starts at 10:00am.
Sign up for 2021 S.F.C. Crowley Crawl Open Water
Entry Fee: $20 per person for either distance. You
will able to e-transfer payment to Beatonclassic@hotmail.ca
or pay with cash on site.(Exact change is appreciated)
Includes: Marked, insured, lifeguard supported race
course, results, Custom S.F.C. Silicone swim cap,
re-purposed Technical T-shirt(previous year Beaton
Wetsuits will not be allowed unless the lake temperature
plunges to an unsafe temperature. Floatie bags are
allowed and encouraged. There will be a minimum
of 5 spotter boats in the water and swimmers will
rarely be more than 100m from shore. Water shoes
are recommended for before/after as the beach is
a bit rocky.
Please contact us at Beatonclassic@hotmail.ca
if you have any questions.
Good afternoon Sudbury Runners and Walkers,
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
until Further Notice
North News - by Dick
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <firstname.lastname@example.org>
information call me.
sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it
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