In this Issue:
- SOFIE MANARIN LOPPET MARCH 6th
- Michelle and Friends in the Secret
- The Virtual Hypo Half
- How to use your breath to control pace
- Why running doesn’t help with
weight loss (but is still really good for you)
- Photos This Week
- Upcoming Events:
Mar 28 Bush Pig Open,
April 11 Marathon of Hope, May
30 SudburyRocks!!! Virtual Marathon
- Running Room Run Club
- Track North
SOFIE MANARIN LOPPET
SOFIE MANARIN LOPPET
Hi Folks, There will be a loppet this year!
I'll post more details as they are confirmed. The plan
is for it to happen next weekend at L.U. Spots will be
extremely limited so I would recommend that the check
the site frequently and to sign as soon as the Zone 4
Page opens. I would hate for any SFC regulars to miss
out on this first event of the year.
3 Last Night to Enter
General Rules For
This race is open to residents of Greater
Sudbury who have not traveled outside the community within
1 week of the event. Skiers should only participate if
they feel that they can complete their chosen distance
in less than one (1) hour.
Skiers may only participate in one (1) race (8km or 5km)
and wave (9am or 11am). Once registered, skiers will receive
an email with instructions on how to select their start
time within the chosen wave.
Skiers may not arrive on site any earlier than 30 minutes
before their scheduled start and all skiers must depart
promptly after finishing their race. Skiers are only permitted
on posted race course during their race, no prerace or
postrace skiing on the trails. Skiers can warmup on the
soccer field loop in the 30 min prior to their scheduled
start. No spectators or coaches allowed. Start and finish
line will be in the field near the climbing tower. Skiers
must check in with timers 10 minutes before their scheduled
Skiers will not pick up race bibs as this is a completely
contactless event. There will not be any medals or ribbons
given out. There will not be any food or water available
on site. There are no washrooms or toilets available on
site. Results will be posted on line
Face masks covering the nose and mouth must be worn at
all times when not racing. Parking will be available in
lot G (soccer field). At all times skiers must remain
at least 2m away from any volunteers and those not in
NOTE: It's not clear in the
Notice or Zone 4, but I believe that there will be races
on both Saturday and Sunday. The 8km will be on Saturday.
Wave 1 is classic and Wave 2 is Skate. The 5km will take
place on Sunday with the same format. I will confirm immediately
if I hear otherwise from the organizers.
Due to the recent
increase in Covid cases in our region, the
Sofie Manarin Loppet is switching to a more
virtual format for this year’s event.
The courses will still be groomed and marked
with v-boards but there will be no volunteers
on site to start, marshal or time you. Start
times will still be assigned to you and will
be spaced out at 5 minute intervals to further
reduce the possibility of interaction between
participants. You must start at your assigned
To qualify for S.F.C. points, your results
must be recorded in Strava. Your points will
be calculated based on your Strava time on
the course segments. You will need a GPS watch
or GPS enabled smartphone to qualify for Fitness
Challenge points. For those that do not have
Strava, it is free (and not overly complicated)
to set up an account.
If you do not have a tracking device, then
you can still participate, time yourself and
send us your time. We will add you to the
results but you may not be eligible for S.F.C.
points or performance based awards. You will
still qualify for any draw prizes that are
The Start and Finish lines are both near the
climbing tower this year and there will be
markers set out at both start and finish lines.
Check out the course maps for more details.
It is recommended that you start 20-30 meters
before the start line and that you ski 20-30
meters past the finish line. This will ensure
that you complete the segment properly.
Segments are the most fair way of recording
virtual race times as they track your actual
time to complete the actual course. If you
stop and take a break, the timer doesn't stop,
just like the in-person race. You also must
ski the exact course to qualify for the segment.
Using segments removes any variances between
the recording accuracy of individual GPS devices
or deviations resulting from user errors.
GPS recorders have varying degrees of accuracy
(phones and smart watches are particularly
inaccurate) and users often have auto pause
features enabled that could cause confusion.
The segments eliminate those problems. Please
stay tuned for any further updates regarding
the event. We will try to forward all of the
information posted by Laurentian Nordic as
quickly as we can.
Michelle and Friends
in the Secret Marathon
by Michelle Brunette
we participated in #TheSecret3K celebrating International
Women’s Day and everyone’s right to
be free to run. This run was inspired by the first
Marathon of Afghanistan, and supports global efforts
to remove barriers to women accessing sport and
education. Go girls!
The Virtual Hypo Half
Information and Registration
Half Marathon 2021 - Virtual Run Canada
Ontario: Sunday, February 28, 2021 - Registration
A great day running the
Virtual Hypothermic 1/2 Marathon today with my friend
Vince! Thank you for the company again this year! The
great thing about a virtual race is that you can make
your own... we added a little trail, lake run and road!
Helen B. and Ginny D.
Finished the Hypothermic
Half Marathon today. What a beautiful morning to run.
The trails just started to soften as we were finishing
up. Thanks for sticking with me Ginny Denomme
Hypothermic Half 10 km
Walk done Walked home from Laurentian ski trails to home
with some add ons to get the distance Satisfied with my
results since any walks I have done since the snow came
are no more than 5 km
Hypothermic Half Marathon
We were soaked from the thighs down but it was a beautiful
day for a half marathon!
Very different weather than last year's event.
Ashley, Marc, Krystel and
How to use your breath
to control pace
For runners who'd like to ditch their watch and
other technology, understanding your breath is an easy way to
HAMBLETON FEBRUARY 18, 2021
In our technology-obsessed
world, it’s easy for runners to get caught up in
the numbers — pace, heart rate, weekly mileage,
etc. As we compulsively check our smartwatches and Strava
totals, we can sometimes become detached from how our
bodies are actually feeling and miss important physical
cues that our training needs to be adjusted. For this
reason, it is sometimes beneficial to ditch technology
and run by feel instead. But how do you control your pace
during runs and workouts without a watch? The answer is
in your breathing.
Your breath can be a very effective tool
for determining effort and controlling pace, and the best
way to understand your breath is to pay attention to how
much you can talk while running. Can you easily carry
on a conversation, or are you only able to spit out a
few words here and there? This is a great way for more
experienced runners to gauge their effort level. Keep
in mind that if you’re brand new to running, you
may not be at a point where ‘talking pace’
is feasible. If this describes you, don’t worry
about pace at all, but instead focus on staying relaxed
while you run and staying consistent with your running
schedule. If you run regularly a few times a week, you
will soon develop the fitness to be able to talk while
How to control
your pace with breath
To use your breath as a pacing metric, it’s important
to understand how the different levels of breath equate
to running effort. Let’s break it down.
is the pace you want to use for your easy and long run
days, which should make up the majority of your training.
The idea of talking pace is that you can speak in full
sentences without too much trouble — if you can’t
talk your running buddy’s ear off about your cat’s
latest shenanigans, then you’re running too hard.
The actual pace you’re running will vary depending
on the day, and some days you’ll be able to chat
easily while running a 5:30 kilometre, while other days
you have to slow down in order to stay in control. This
is the benefit of running according to your breath —
it allows you to push your body a little more on days
when you’re feeling good, and ease up when you’re
may refer to this as ‘comfortably fast’ pace,
with the basic idea being that you can manage only a couple
of short sentences at a time (imagine the way a shy person
might interact at a party…not exactly a Chatty Cathy).
This is the perfect pace for tempo runs and progression
runs, which you’re likely only doing once a week.
As with talking pace, some days you’ll be able to
manage a much quicker speed at this effort level, and
other days you’ll have to back off a bit.
This is the pace you reserve for your hardest efforts.
At this speed, you should only be able to spit out a few
words here and there, and you will likely need a bit more
recovery time to catch your breath when you’re done.
This is the pace you want to shoot for when doing hard
The benefits of pacing with breath
As we said, some days you’re going to feel amazing,
and you’ll be able to manage a quicker pace at each
of these effort levels, while some days running is going
to feel harder. When you track your pace with a watch,
it’s easy to stop paying attention to your body,
and not only will you end up pushing yourself too hard
on days when your body isn’t ready (or feeling discouraged
when you can’t hit the pace), but you might also
hold back on days when you could have given more, and
end up missing out on some training effect. Running according
to your breath solves this problem and helps you become
more in tune with your body. It is also a great way to
pull yourself out of a running slump, especially for those
who are feeling frustrated that they’re not hitting
the paces they think they’re capable of.
This is not to say that watches are evil
and you should never use technology to track your progress
– only that there is a benefit to occasionally leaving
the tech at home and running according to feel. This approach
could make you a faster, happier runner.
Why running doesn’t
help with weight loss (but is still really good for you)
A new study found out why running isn't a magic ticket to weight
loss but why you should keep doing it anyway
HAMBLETON FEBRUARY 24, 2021
People choose to start
running for a lot of reasons, but weight loss is arguably
one of the most common. Since many people associate the
typical runner’s body with the elites they see cruising
around the track at the Olympics, it’s logical that
they would turn to running when trying to lose weight.
But is running really the magic ticket to shedding pounds?
As one scientist found out, it’s not — but
that certainly doesn’t mean we shouldn’t do
it. Here at Canadian Running, we encourage our readers
to run not for weight loss, but to be happier and healthier,
and now we have some science to back us up.
doesn’t running help you lose weight?
Despite the millions of people downloading couch to 5K
programs, Strava and other fitness apps, it hasn’t
really resulted in any meaningful amount of weight loss.
This seems counter to what we’ve always been taught,
which is that if you expend more calories than you take
in, the number on the scale will go down. Since running
is a pretty high calorie-burner, it should be a sure-fire
way to lose weight — so why isn’t it?
Herman Pontzer, a
professor at Duke University in North Carolina, decided
to investigate. Over the last decade, he has spent a portion
of time with the Hadza, a hunter-gatherer people in northern
Tanzania, who walk approximately eight and a half miles
per day and get far more physical activity than the average
Westerner. He wanted to find out how much energy these
people actually expend on any given day, and he did so
by providing them with drinking water with added hydrogen
and oxygen isotopes. By measuring the different rates
at which they were excreted in their urine, he and his
team could calculate how much carbon dioxide they produced,
and use that to determine how much energy they expended.
Despite their high level of physical activity, the Hadza
people expend pretty much the same level of energy as
we do, relative to their body weight. This suggests that
physically active people don’t expend any more energy
than sedentary ones, and goes against everything the wellness
and diet industry has been telling us for decades. So
In his book Burn,
scheduled to be published next month, Pontzer explains
that most of the energy your body uses (around 60 per
cent) goes toward your basal metabolic rate. This feeds
the cells in your muscles, organs and (most notably) your
brain, so they can function properly. Your basal metabolic
rate also keeps your immune system running and allows
your body to produce necessary hormones and generate heat.
Pontzer explains that your hypothalamus, which is the
area of the brain that helps regulate metabolism, has
a target energy expenditure. If you go beyond that amount
(i.e., you expend more energy by running), your hypothalamus
will down-regulate your metabolism to reduce the amount
of energy it uses for everything else.
It uses many methods
to do this, including suppressing your immune system’s
inflammation response, lowering your body’s stress
response and reducing your production of sex hormones.
This is why running helps to cut down on inflammation
and relieves stress, which, of course, are just two reasons
why running is so good for you. Incidentally, it is also
why Hadza men (as well as many elite male endurance athletes)
have much lower levels of testosterone compared to less
All of this is to
say that your metabolism is extremely good at keeping
you from losing weight because it wants to have some energy
savings in the bank for a rainy day. This is also why
simply cutting calories doesn’t result in long-term
weight loss, because your metabolism will react in the
same way as it does to exercise. So does this mean you
should forget that learn-to-run program and toss your
sneakers in the trash? Absolutely not. As we said, running
has so many benefits, including improving your heart health,
lowering your blood pressure, strengthening your muscles
and bones and improving your mental health.
Remember, being thin
doesn’t necessarily mean you’re healthy, and
not being thin doesn’t mean you’re unhealthy,
which is why weight loss is not a great reason to start
a running program. Instead, we encourage you to run for
all the other things it can do for you, and to appreciate
what your body can accomplish on the roads, trails and
track, regardless of its size. As Pontzer says, we’re
designed to run, and while it may not make you smaller,
it’ll make you live longer, healthier and happier.
Photos This Week
Feb 25 at Laurentian
Feb 26 Bell Park
Feb 27 Lively sunset by Running Man
Feb 27 Minnow Lake sunset
Feb 28 Moonligt trail
Mar 1 Laurentian loop
Mar 2 Fielding Park Trumpeter Swans
Mar 3 Ida St.
& PARTICIPATE VIRTUALLY ANYWHERE ACROSS CANADA!
April 11, 2021
| Free Entry
Forty-one years ago this April, Terry
Fox started his iconic cross-country run, the Marathon
of Hope. On April 11th, join us to celebrate Terry,
celebrate the 41st anniversary of Terry's run and
celebrate all that has been accomplished with cancer
research since Terry ran. Together, we can fundraise
to achieve Terry's dream of a world without cancer.
Sign up for the Marathon of Hope Celebration
Run today and pledge to run or walk from 1K to 10K
or more. Terry was unable to complete his cross-country
run but we can keep Terry's dream alive by compiling
all of our pledged kilometres to see how many times
we can cross the country, together!
Terry's wish was that we all come
together as a nation to end cancer. Your participation
in this very special event will help us do just that.
Join the Celebration
Please also follow physical distancing measures and
guidelines set out by the health agencies and government
in your local area.
Even if I don't
finish, we need others to continue. It's got to keep
going without me.
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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