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      Hello Everyone,                                                                                                                                                                                                              February 18, 2021        

     In this Issue:


  1. SudburyROCKS!! Special Team
  2. Sara and Neil complete Virtual Birkie
  3. Change up your run with the Moneghetti Fartlek
  4. Why do runners get night sweats?
  5. Photos This Week
  6. Upcoming Events; Feb 28 Hypothermic Half   Mar 27 Bush Pig Open, May 30 SudburyRocks!!! Virtual Marathon
  7. Running Room Run Club Update: 
  8. Track North





SudburyROCKS!! Special Team


Mary Lou and Norm Trowell


In the spirit of Valentine's Day we wanted to share a story about a lovely couple. Mary Lou and Norm Trowell who are well known for their participation in countless events and volunteerism in our community. These days if they are not walking in an event, they are volunteering at it. The Northern Cancer Foundation has appreciated their support and participation at many events throughout the years.
Here is their story:
My husband Norm(76) and I (74) started running regularly in our 20s – Norm to keep in shape for his field work in the summer as a geologist; me as “me time” away from 2 growing children. Norm had been a cross country runner in high school and he graduated to running longer distances and eventually marathons. As running and running events became more popular we started participating more – Norm in ‘Around the Bay’, the ‘Wang Marathon’, ‘High Park Spring Run Off’ and me in smaller events. Over the years we continued running until we eventually became walkers in our older age – we have participated in events like the ‘Sudbury Rocks Half Marathon’ (although we have usually volunteered for this one), the ‘Massey Half Marathon’, the ‘Army Half Marathon’, ‘Mississauga Half Marathon’ (great chance to visit grandsons), ‘POGO Run’ for Women (do this one with my daughter) , the ‘Haunted Hustle’, ‘Sudbury Masters’, ‘Ottawa Marathon’ (father-daughter event), and the ‘Hypothermic Half Marathon’ in Sudbury, This is just to name a few, the list goes on. Norm has run 7 marathons, run/walked 97 half-marathons and I have run 1 marathon and walked about 75 half-marathons. Running and walking has kept us young (we think) and in these times of the pandemic – sane. We love the outdoors – we generally don’t walk together as we walk at different paces just as we ran at different paces but we share the passion for the activity – a gift that our children have embraced – and the desire to stay physically active. Also, most of the events we have participated in have had charities attached to them that benefit from our participation-like the SudburyROCKS!!! Marathon that supports the Northern Cancer Foundation.
- Mary Lou Trowell – Walker Half Marathon Participant








Sara and Neil complete Virtual Birkie



Most women like traditional gifts on Valentines Day. Not me, I asked Neil Phipps to be my partner for a pretty long ski date instead. I signed him up for the Virtual Birkie race as part of Team ‘No Gorbys’ along with Peter and Komrade Konye Konrad Wiltmann. Skiing it today also qualified us for the XCSO Ski Your Heart Out Challenge.
This was Neil’s longest ski ever, and he had no issue keeping up. A few more snack breaks than I usually take, and only 3 violations for following too closely, But we still make a good team on snow and off snow.
Happy Valentines Day Neil! We found each other on the ski trails, so it couldn’t have been more perfect than to spend this day skiing long together.
When are we doing the next 55k Neil






Change up your run with the Moneghetti Fartlek
This quick workout is a great way to inject some speed into your run and can be adapted to suit all ability levels

If you’re looking to add something different into your running routine, look no further than the Moneghetti Fartlek. Named after the famous Australian distance runner Steve Moneghetti (who owns an impressive marathon PB of 2:08:16), this workout is a fun way to inject some speed into your run. Although it was originally designed to be completed on the track, it can be done on any continuous loop. It is also highly adaptable to all ability levels, making it a great workout when you’re just getting back into training, as well as a good test of your fitness later in your program. Best of all, the session can be completed in under an hour, making it the perfect way to get in a good quality workout when you’re short on time.

The workout
As with any workout, you should begin the session with a warmup that is ideally at least 10 minutes long, and end the session with a cooldown of equal length. The main portion of the workout is as follows:

2 x 90 seconds effort / 90 seconds recovery between each interval
4 x 60 seconds effort / 60 seconds recovery between each interval
4 x 30 seconds effort / 30 seconds recovery between each interval
4 x 15 seconds effort / 15 seconds recovery between each interval

The goal for the workout is to run the ‘effort’ portions at your 5K pace and to progress to a faster pace as the intervals get shorter, if you’re able. It is during the recovery portion that you can adjust the workout to match your ability or change the workout from being speed-focused to acting as more of a broken tempo run. Recovery options are as follows.

Walking recovery: this will make the workout easier if you are a newer running or getting back into workouts after time off.

Easy jog recovery: this pace is still significantly slower than your interval pace, which makes it a good option if you need more recovery between hard efforts. Alternatively, you could use an easy jog as your recovery so that you have more in the tank to run the intervals at an even faster pace.

Race pace recovery: this means running at your marathon or half-marathon race pace. It should be quicker than an easy jog, and will up the intensity of the workout.

Moderate recovery: this pace should be only slightly slower than your interval speed, somewhere between 5K and 10K pace. By using this recovery method, you can turn the workout into a higher-intensity tempo run, or use it as a fitness test later on in your training.

As we said, this workout is a great option to spice up your running routine, no matter what your ability level is. We can’t guarantee it’ll turn you into a 2:08 marathoner, but it can help you bust out of a rut and inject a little fun into your training plan.







Why do runners get night sweats?
If you're waking up in the middle of the night drenched in sweat, your new training program could be the reason

With the virtual race calendar filling up (and a few hopefully in-person events on the schedule) you may have started to increase your mileage in preparation for your next big race. As your volume and intensity have been going up, you might have noticed a weird side-effect: night sweats. While night sweats are a fairly common issue that runners deal with, we often don’t talk about them because we tend to chalk them up to something else (like menopause, our room being too warm, etc.) rather than our running. If you are consistently waking up in the middle of the night because you’re over-heating, it’s time to look at your training as the possible culprit.

While there can be underlying medical reasons why someone is routinely waking up drenched in sweat in the middle of the night, if it coincides with an increase in your running volume, this change in training is likely the reason. Night sweats associated with changes in fitness aren’t typically cause for concern, but they can be very uncomfortable and can interrupt the precious sleep you need for recovery.

There are a number of reasons why your increase in training is giving you night sweats, including changes in your metabolism. Normally, your body temperature drops slightly right before you go to bed to help promote sleep. High-intensity physical activity can speed up your metabolism, which can raise your body temperature before you go to sleep, so you eventually wake up sweating. If you do most of your training later in the evening, you may also be more likely to have night sweats because you are raising your body temperature before hitting the hay. Another possibility is that your thyroid is releasing more hormones to help fuel your increase in activity, and night sweats are a side-effect.

Night sweats can also be a sign that you are either over-training and/or under-fuelling, both of which can affect your athletic performance and your overall health. If you aren’t taking in enough calories and nutrition to support your increase in training, your blood sugar could drop and you could experience hypoglycemia, which can result in sweating at night.

How can you prevent night sweats?
If you’ve started having night sweats, it doesn’t mean you have to give up training, as long as other symptoms of overtraining (like injuries, illness, or mood changes) aren’t also present. If you’ve recently increased your training volume, it is likely that your body just needs time to adapt to the heavier load, at which point your night sweats will likely subside. In the meantime, there are a few things you can do so they’re less of a problem.

Change your sleepwear: you may want to switch to something made of a moisture-wicking material for your sleepwear, sheets, blankets and pillows. There is bedding available designed specifically for people who struggle with night sweats, and while they won’t necessarily stop them from happening, they can make you more comfortable in the process.

Run (and eat) earlier: we hate to break it to all the night runners out there, but if you tend to run late in the evening, and subsequently eat late as well, you may have to run earlier in the day to avoid night sweats. If that’s not possible, avoid eating high-glycemic carbs (like white rice, white pasta, or potatoes) late in the evening, which can spike your blood sugar post-run and cause you to wake up in a sweat.

Try a magnesium supplement: studies have shown that a magnesium supplement is effective at reducing hot flashes for women experiencing menopause, and it can help reduce night sweats in runners, too. Magnesium comes with other benefits as well, such as helping to regulate muscle and nerve function (goodbye, muscle cramps!) and improving your sleep. If supplements aren’t your thing, there are plenty of food source of magnesium, including pumpkin seeds, beet greens, cashews, dried prunes, white beans, avocados, almonds, chickpeas, edamame and dark chocolate. If you choose to take a supplement, talk to your doctor first.





















Photos This Week


Liz at Windy Lake

Feb 10 Fourth Ave crow

Feb 11 Ida St. Pine Grosbeaks

Feb 12 Moonlight trail

Feb 12 Moonlight trail at -23 deg.

Feb 24 Moonlight trail

Feb 14 Amber in Attawapiskat




Upcoming Local Events


   February 28, 2021


Event Information and Registration

Hypothermic Half Marathon 2021 - Virtual Run Canada
Ontario: Sunday, February 28, 2021 - Registration





  March 27, 2021


The 1st Bush Pig Open Race in 2021 is scheduled for Sunday Mar 27th.

Fat Bikes only - minimum tire width - 4"







SudburyROCKS!!! Marathon








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.

Cancelled until Further Notice








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/
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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