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      Hello Everyone,                                                                                                                                                                                                                                            August 6, 2020        

     In this Issue:


  1. August 8 - New Fitness Challenge Event for 2020 - The Bush Pig Open
  2. The shape of things to come for distance runner K.C. Gallo
  3. Injuries Increasing During the Pandemic
  4. Does cardiovascular fitness lower your risk for COVID symptoms?
  5. Photos This Week
  6. Upcoming Events Aug 1 - Aug 31 Sudbury Camino
  7. Running Room Run Club Update: 
  8. Track North




  August 8, 2020


Bush Pig Open - Beat the COVID - Multi-Lap Race
Saturday 08 August 2020 09:00am - 01:30pm

Note for this Weekend

The courses for the Bush Pig Open Race are marked at Walden. Follow the Black Arrows for the Beginner Course. For the Advanced Course, follow the Black Arrows, but add in the two additional loops marked by the Red Arrows. There is a temporary route around the feature being constructed on Penthouse this weekend. It will be open for the race. Race maps are posted on Trailforks. https://waldenmbc.ca/…/bush-pig-open-beat-the-covid-multi-l

We are hosting a race at the Walden Trails, designed to meet the physical distancing requirement. Three start Waves, 90 minutes apart. 20 Riders in each Wave, starting 1 minute apart. You pick your distance (1,2,3 Laps) and the course (Recreational or Advanced) on race day. Registration is limited to 60 riders. We also need 15 volunteers (who can volunteer for one Wave and race in another). You register for a start time on-line, but pay on race day. All the volunteering and on-line registration details are at :

Walden Mountain Bike Club

Points multiplier is as Follows(See Our website for calculation details):

1 Lap Rec - 250
2 Lap Rec - 500
3 Lap Rec - 750

1 Lap Exp - 500
2 Lap Exp - 750
3 Lap Exp - 1000






The shape of things to come for distance runner K.C. Gallo
Randy Pascal

As February of 2020 drew to a close, things were shaping up nicely for accomplished local distance runner K.C. Gallo.
On the very last day of that month, the soon-to-be 40 year-old had not only nabbed the women's title at the City of Palms Fort Myers Half-Marathon, covering the course in an hour and 24 minutes and finishing fourth overall in the field, but followed up her victory by warming down with a 17 kilometer jaunt, shortly after her race was done.

Yes, things were proceeding nicely in anticipation of her third crack at the Boston Marathon in April.

On March 1st, Gallo made her way back to Sudbury. Two weeks later, all heck broke loose.

"My schedule of races this year was going to be packed," she said. "Florida, Boston, Pittsburgh, Sudbury (Rocks Half-Marathon) - and then I was going to pace Buffalo the week after Sudbury. For my birthday (in June), we were going to do a 100 kilometer race, just for fun, just because we're bonkers."

"I pretty much had my plan through October - Erie in July, another half in Sudbury in September, and then nothing until of October, when we would do the Dublin Marathon. But everything got picked off, one by one, cancelled, cancelled, cancelled."

For distance runners around the world, circumstances have been challenging. For someone who also serves as a coach to a good number of aspiring marathoners and half-marathoners, this was a curve ball like none they had seen before.

Thankfully, K.C. Gallo already enjoyed an athletic background that had seen her adjust on the fly. For starters, this multi-sport talent attended Mercyhurst University in Erie (Pennsylvania) on a hockey scholarship, her sport of choice in her youth. "I probably should have gone cross-country," she said with a laugh.

"When we would go to the gym and everybody would lift, I would skip out and run the treadmill." An hour later, that is most often where the coach would still find her. While most of her teammates could endure the necessary evil of the 5 km component of fitness testing, Gallo would thrive.

"Most hockey players are not built for endurance running," she noted.

It turns out that K.C. Gallo is not like most hockey players.

And though she would stay fit through career postings that would see her pitch her tent in Boston, and New York, and Toronto, it wasn't until a chance encounter with the Nike Run Club (Toronto) that Gallo truly elevated her game.

"It was kind of on a whim, starting out with just one weekly run, in 2014, and from there, it just exploded," Gallo recalled. "They asked if I would be a run leader, and of course, I said yes. I was leading runs three to four times a day."

Between that community involvement and her own proficiency as a runner, the Sudbury native was selected to be part of the "Nike 100" at the 2015 Chicago Marathon, with the corporate giant providing the experience of a lifetime for one hundred sponsored runners at the race.

It set the wheels in motion for a run-related balancing act that Gallo continues to this day. With her work-related stops in the big cities behind her, the youngest of three children in the family (she has two older brothers) is more than happy attempting to keep her passion alive through difficult times in her own hometown.

"Here in Sudbury, it wasn't that hard to just continue running," she said. "I could still get my run in, even if I wasn't necessarily doing the long speed workout, running 35km. I just scaled it back a bit, ran to stay in shape, and would top out at between 10km to 20 km. I really don't want to be back in Toronto, with everything going on."

"If I walked out of my condo, in Toronto, I would walk out on to King Street and there are hundreds and hundreds of people around. I am lucky in that I can go for a run, these days, and maybe I will see five people, maybe I will see twenty, but they are not all going to be standing in one spot."

Of course, while this works for the coach herself, the reality is that many of her runners remain in more densely populated areas - not to mention dealing with the challenge of simply staying motivated, with nary a traditional race in sight. "When everything started to get postponed, we decided to take a week or two to just accept it, look at it and assess from there," said Gallo.

"I asked the runners, what do you want to do? Some of my runners wanted to just go ahead and run the race on the same day (though not in the same city, obviously), given that they were at week 14 of the 18 weeks of training. A few athletes moved from marathon training to something shorter, looking to do a time trial, maybe a 5km or 10 km."

"There has been a bit of a shift, but at the same time, there are people who are going to do virtual Boston or virtual Dublin." For her part, Gallo is committed to doing one of the two in the fall, though not both. "It at least gives me something to focus on, somewhat. I'm not going out to run a PB - I am going out, just to complete it."

It would, after all, be a shame to step back from the momentum that she had leading into her half-marathon win in Florida, a race in which she was most pleased with the comfortable pace that she maintained from start to finish.

"We were so spread out, it wasn't like I was running with anyone who was trying to push my pace faster," said Gallo. "I had set my watch to what I wanted to do, so if I was going slower or faster, it was telling me. I was in that zone, running between 3:58 and 4:02 (per kilometer)."

And while Gallo seldom plans her running schedule beyond a calendar year ahead, there are still goals to be strived for, temporarily shelved, for the moment. "I would love to run a 2:45 (marathon), but we will see if that happens," she said.

"I have to stay healthy and races have to start again."

Then things can shape up nicely, again, for K.C. Gallo.





Injuries Increasing During the Pandemic

Is it strange and a coincidence that a number of runners I know of and coach, have been picking up injuries during the past several months? I say strange, because for the most part training has eased off considerably with races and 2020 goals seemingly vanished. Yet, the number of runners with injuries appears to be increasing.

I have a few thoughts on this unexpected trend. Runners are creatures of habit and routines. Most runners work through training cycles with increasing workload paying meticulous detail to the important details (i.e. sleep, diet, strength training, etc.) preparing for their peak races. The pandemic has permeated every aspect of our lives. We are reminded daily of this and while the situation across Canada seems to be improving, health experts constantly warn us of the second wave.

It is no wonder many runners have lost focus, motivation and perhaps even hope amidst this climate of uncertainty, gloom and doom. Then there is the growing stress emanating from disrupted lives and relationships that are being tested. Many have been laid off work or face an uncertain academic year. A sample study of 31 undergraduate students at Yale Stress Centre were assessed to determine the level of stress in their lives. Then they completed a series of exhaustive leg presses. Their strength was assessed at several time intervals to determine how quickly they recovered. The results published in Medicine and Science in Sports and Exercise were clear: the more stressed the students were, the slower their bodies were able to recover.

Social distancing while necessary and important have caused runners to forego training groups and the important social connectedness many of us need. While running has been viewed as a positive and healthy activity, many runners have been ostracized for running in public spaces and without masks. A paradigm shift, foreign to those of us who run. No doubt running under duress, can only add stress and tightness to our muscles, to those of us sharing the road in public spaces.

While we continue as a society at large to return to a place of normalcy, I feel it is important to be mindful of why we run. Goals delayed are not goals denied. Our training needs to reflect the reality of our circumstances. Focusing firstly on maintaining fitness before performance, may alleviate short term stress and anxiety for some of us. Maintaining a planned routine is still important. As I often said, take care of the little things and the big things will take care of themselves. The opportunity to race again will return and no doubt we will be more grateful for those opportunities going forward.

Tim Uuksulainen
July 2020






Does cardiovascular fitness lower your risk for COVID symptoms?
Running won't give you immunity from COVID-19, but it's a good place to start


Susceptibility to COVID-19 has been associated with several factors, including advanced age (people over?60), obesity, diabetes, hypertension, cardiovascular disease and a history of smoking. While some of these factors are genetic, others are related to lifestyle. A literature review published in the Obesity Journal earlier this year highlights the probability that cardiovascular fitness could provide some protection against severe COVID-19 symptoms – which is very good news for runners.

The authors explain that people who aren’t physically fit or who are dealing with insulin resistance or diabetes will also typically have low-grade inflammation in their bodies. (Note: type 1 diabetes isn’t caused by lifestyle factors). This increases the levels of pro-inflammatory cytokines (secreted from immune cells) and predisposes people to greater risk for infection, which can be accompanied by worse symptoms and outcomes.

However, the authors suggest that those who place an emphasis on cardiovascular fitness and engage in moderate aerobic exercises can improve their immune responses to vaccination, lower low-grade inflammation, and improve immunity. Regular bouts of exercise also improve lung function, which can also reduce the likelihood of respiratory illness like COVID-19.

While running daily is far from a guarantee of COVID-19 immunity, it’s a good place to start. When combined with the other factors that promote healthy living (like a good diet and sleep habits), runners can rest easy knowing that they’re doing their best to keep themselves safe and well. Also, as most new runners notice, once your start exercising more, your lifestyle habits will change as well (most notably, bedtimes become earlier due to fatigue from your workout).

However, runners should remember that there is such thing as running too much. One of the key markers of overtraining is illness. If you’re finding that sickness seems to follow you, your training program could be partially to blame. Overtraining has a negative effect on the immune system, so if you’ve suddenly ramped up your mileage, be sure that your nutrition diligence and sleep hours have followed suit to support your heavy training load.

However, runners should remember that there is such thing as running too much. One of the key markers of overtraining is illness. If you’re finding that sickness seems to follow you, your training program could be partially to blame. Overtraining has a negative effect on the immune system, so if you’ve suddenly ramped up your mileage, be sure that your nutrition diligence and sleep hours have followed suit to support your heavy training load.





Photos This Week


Victoria Rail Trail view near Lindsay by Andrew Breckon

Moonlight Poleline Trail by Vince

Laurentian Trail by Vince

vain selfie in Natalie's eyewear

Wanup by Stephanie Koett

Killarney Loop by Michelle Brunette












Upcoming Local Events




Our annual summer event is back, with a new format to engage hikers and walkers while respecting social distancing rules!
Challenge yourself this summer by joining us for a unique event being held in the spirit of the annual Sudbury Camino, and experience Sudbury in a whole new way.

This on-foot journey will be taking place in the month of August, from Aug. 1st to Aug. 31st, 2020, and invites you to explore our community's compelling urban landscape and breathtaking natural surroundings!

Visit www.rainbowroutes.com/sudbury-camino-2020 to register for this free community event today or at any point throughout the month of August to join in on the adventure!




   Oct 25, 2020

VIRTUAL for 2020











Run Club Update




Store News


Good afternoon Sudbury Runners and Walkers,


We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.








Track North News - by Dick Moss





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/
Twitter: https://twitter.com/@luxctrack
Instagram: https://www.instagram.com/laurentianxctrack/




For information call me.
Vincent Perdue

Proud sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it




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