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      Hello Everyone,                                                                                                                                                                                                             March 11, 2021        

     In this Issue:


  1. Sofie Manarin Loppet 2021
  2. Week 1 is in the books. Onto week 2!!!
  3. Riding the next wave of incoming Track North coaching talent
  4. That Sudbury Sports Guy: A runaway choice for a two-sport athlete
  5. Photos This Week
  6. Upcoming Events:   Mar 28 Bush Pig Open, April 11 Marathon of Hope, May 30 SudburyRocks!!! Virtual Marathon
  7. Running Room Run Club Update: 
  8. Track North






Sophie's 8k Mar 6



Preliminary Results

First Name Last Name Gender Time Technique
Sara Mcilraith Female 0:30:33 Classic Ski
Hannah Cutler Female 0:31:57 Classic Ski
Faith Goudie Female 0:33:50 Classic Ski
Monika Haring Female 0:35:59 Classic Ski
Stacey Trottier Female 0:42:17 Classic Ski
Karen Broughton Female 0:42:19 Classic Ski
Lisa Zych Female 0:44:51 Classic Ski
Karen Renout Female 0:52:37 Classic Ski
Kendyn Mashinter Male 0:21:40 Classic Ski
Aug Marks de Chabris Male 0:23:14 Classic Ski
Konrad Wiltmann Male 0:26:12 Classic Ski
Laydon Bursey Male 0:26:49 Classic Ski
Laydon Bursey Male 0:26:49 Classic Ski
Mike Banks Male 0:27:43 Classic Ski
Dan Whalen Male 0:28:49 Classic Ski
Mitchell Slobodian Male 0:29:31 Classic Ski
Neil Phipps Male 0:29:56 Classic Ski
Dean Waddell Male 0:30:17 Classic Ski
Todd Withers Male 0:33:06 Classic Ski
Marc Nellis Male 0:34:42 Classic Ski
Mitch Trottier Male 0:35:32 Classic Ski
Logan Bach Male 0:38:17 Classic Ski
John Larmer Male 0:38:19 Classic Ski
Scott Hopkins Male 0:38:27 Classic Ski
Norman Hey Male 0:41:57 Classic Ski

Email Neil for additions or corrections


Neil Phipps




Week 1 is in the books. Onto week 2!!!

by Tamara Sauve


Week 1 is in the books. Onto week 2!!!

The last time I ‘ran’ was at 36 weeks pregnant with Amisha - and it was more of a waddle than anything else.

So... after an almost 3 year ‘break’ I’m back at it and feeling awesome!!!

I never want to run. I have anxiety at the thought of going outside (it’s cold and slippery, what if I fall?), leaving my babies (what if they need me)... but really this is all just anxiety over the hidden thought of ‘what if I can’t do it? What if I fail again? What if I’m not good enough?’

But then I remember the first time I completed the Learn to Run program at the Running Room. The confidence it gave me, and all of the life lessons I learned from it. It was hard! Every week was hard!! I would think, and say, I couldn’t run 1 min last week, how will I run 2 min this week? Then.. I couldn’t run 2 min last week, how will I run 3 min this week? ... I did this every week until I was starting 6 min runs and it finally occurred to me, that I DID run 1 min, and then 2 min, and so on. And yes it was hard! It was always hard!!! But... I did it!!!

Life is hard! And it can be scary, especially when you’re lacking confidence. But if you just keep at it, do a little bit more than you could do before, push yourself just a little bit, work outside your comfort zone, and DON’T GIVE UP...

This could be the first day of the rest of your life!!!

As cliche as that is, that is what running was for me - The first day of the rest of my life!!! I didn’t realize it in the moment but it changed me! It gave me my life back!!!
I lost weight, my body became strong and fit, and my mind even stronger!!!

Yes, I lost my way for a bit but I always know that I can always go back. My next run is right outside my door!!!

Thank you Tawnecia Tai and Will for encouraging me to run! Thank you Vince Perdue for encouraging me to take the Learn to Run Progrm all those years ago! And thank you Running Room Sudbury for teaching me!





Riding the next wave of incoming Track North coaching talent
Randy Pascal


The Track North Athletic Club is not especially well-known as a source of relay specialists.

True, the very core of the setting that has seen middle distance talent blossom now includes a much greater involvement in areas ranging from hurdles to jumps, from sprints to throws.

Yet as one looks to the inevitable passing of the baton in the coaching ranks, one cannot help to walk away thinking that succession planning for this group is in very good hands, whether one is talking about the coaching foundation of Dick Moss and Darren Jermyn, or the youngins who are next in line.

Kaitlin (Tallman) Toohey and Joseph Burke have retired their spikes, while Dylan Brown is blending his role as both an athlete and a mentor. All three have enjoyed success on the track or the trails, though each brings their own unique flavour to the shift from competitor to coach.

“I got to a point where I was content with what I had accomplished as a runner,” said Toohey, who was a member of an NCAA championship team at Villanova and more recently the top Canadian woman at the Scotiabank Ottawa Marathon, posting a personal time of 2:45.07 in May of 2018.

“I was thinking about how I can give back to the community that supported me. You have great experiences, experiences that you’ve learned from. Some of those things, I wanted to bring forward.”

Where Toohey gradually morphed from the nearly inevitable self-coaching that comes as an element of marathon training, Joseph Burke isolated a more specific turning point. “For me, there was one particular experience in my last competitive season that really solidified the notion that I wanted to coach,” he said.

“I was involved with guide running, working with a visually impaired athlete. It was my first time to partner with someone on their journey towards their goals – and it was very rewarding.”

And while Brown balances his pursuit of a Masters in Human Kinetics at Laurentian with the waning moments of his U Sport varsity career as a cross-country runner, he does so with the ability to draw on memories of a very similar juggling act. “During my undergrad studies (at Lakehead), I was leading a track fundamentals programs in Thunder Bay, very similar to our Bobcats program here,” he said.

“That kind of sparked the initial interest in coaching. Now, while I am training, I find myself thinking of coaching at the same time, which makes it a little bit weirder, in that sense.”

The commonalities that bond this trio together are obvious. First and foremost is a love of running, beyond all else. But even as the Track North troika draws upon an array of different coaches, from their own background as runners, the overriding approach of the two men they now work with most closely returns these coaches in training to common ground.

“The culture that Dick and Darren have created, long before I was one of their athletes, was to develop independent athletes who have an active role in their own objectives and goal setting,” stated Burke. “I quickly learned that there was no cookie cutter approach to training a group of athletes. Even with a small group of just two or three, their needs are very different.”

A long-time native of Manitoulin Island, Toohey takes it a step further, incorporating her job-related experience to further support these notions. “I draw a lot on my work as an occupational therapist,” she said. “You work with all kinds of people, trying to motivate them to do rehab. It’s very individualized, as it is with your athletes.”

“It’s not one size fits all. The training programs might be similar, but there are different approaches that can be used.”

That individuality is also prevalent when one looks at the specific distances where these three tended to prosper, as athletes: from Burke in the 800m/1500m range to Toohey with her cross-country and marathon success. “I think you feel comfortable in areas where you have the most experience,” admitted Brown.

“For me, trying to coach anything under the 800m is a little out of my realm. But the beautiful thing about what we have here is that I can simply refer out. If you don’t know, just ask. We all tend to bring our own specialty. It’s great for the athletes, in the sense that they can try a lot of different things.”

“The beauty of a smaller club is that you get to work with athletes across all disciplines, if you want,” added Burke. “You look at Dick and the fact that he has developed expertise in the hurdles, the steeplechase right through to cross-country. Being mentored by someone like that, and Darren as well, you just can’t ask for any better mentors.”

Not to mention mentors who are often cited for the wonderful balance and perspective that they bring to their coaching craft, understanding when to push and when to pull back. “I’ve been in areas where they err on the side of caution and maybe the athletes don’t do as well because it’s almost too easy, in a way,” noted Brown.

“And I’ve been in areas where they are trying to maximize performance all the time and you end up getting injured, all the time. It’s a grey area, and it’s tough to find that line.”

With the proper physical preparation out of the way, race results are so often driven on establishing just the right mindset for the athlete, that sweet spot between confidence and determination, between comfort and an acceptable level of discomfort. “It’s a bit of a balance,” Toohey agreed.

“I’m a very driven person; I have high expectations for myself. I think that helped me in sport and with life, in general – to an extent. That can also bring a lot of pressure, too. I’ve learned that even with a big race or a tough workout, you still have to have fun.”

“You just try and be approachable, be available to listen to the athletes, make sure that they feel comfortable coming to you.”

Toohey, Brown and Burke don’t have to look far to find glowing examples of these basic coaching principles, core beliefs that someday, may well be passed along to the next wave of Track North coaches.







That Sudbury Sports Guy: A runaway choice for a two-sport athlete
Author of the article:Randy Pascal For The Sudbury Star
Publishing date:Mar 09, 2021

Leila Angrand poses for a photo overlooking a Norwegian fjord. PHOTO BY SUPPLIED

Few are the athletes who can juggle competing with two university varsity sport programs, simultaneously.

Fewer still are those who can excel to the point of reaching the podium in at least one of those two disciplines.

And yet here we are, chatting with Sudbury native Leila Angrand, now 36 years old and living in London, looking back on an athletic career that was highlighted, in part, by a bronze medal performance at U Sport (then CIS) Cross-Country Championships in November of 2007.

The fact that this sporting triumph occurred on the trails was at least somewhat unforeseen by the high-school version of Angrand, entering grade nine at College Notre-Dame as a promising young swimmer with the Laurentian University Swim Club, a passion that she shared with her older brother, Emmanuel.

“I had done really well in swimming, growing up, but I was kind of plateauing, so I transitioned into running,” said Angrand, who remained competitive enough in the pool to be recruited to the Laurentian Aqua Vees swim team. “I just liked running better at that point in my career. I felt like I had so much more potential to grow.”

As a reasonably accomplished swimmer, Angrand was blessed with a cardio base that allowed her to rank among the top local high-school competitors in either track and field or cross-country during her senior years at CND. Still, she viewed her involvement in those sports as far more of a constructive dryland training component, something that she enjoyed doing, and that would benefit her ultimate swimming dreams.

Yet top twelve performances in both of her running disciplines at OFSAA would obviously garner the attention of LU cross-country coach Dick Moss, who welcomed the two-sport athlete to his team, even as she juggled her busy schedule to include some the occasional twice a day practices with coach Phil Parker and the swim team.

“When I would do distance in swimming, that level of endurance didn’t seem to translate in the same way that it did in running,” explained Angrand. “When I was running, I felt like I could run forever. I didn’t feel that way with swimming. I don’t know if that was the lack of arm strength or whatever, but it just felt easier for me to do the distance piece in running and that I wasn’t pushing and pushing.”

Still barely acclimating herself to high level distance run training, Angrand would burst on to the OUA cross-country scene in the fall of 2003, earning a bronze medal at provincial championships and finishing 8th overall at nationals.

“Starting out my career, knowing that I hadn’t trained to my full potential and still being able to achieve what I was able to achieve, that was a really special time for me,” said Angrand. “It was exciting. I couldn’t wait to see what else was to come.”

There was a comfort to running, an ease that transcended both the physical and spiritual in the case of the highly academic young woman, a student-athlete who boasts an undergraduate degree in Sports Psychology to go along with masters in both Occupational Therapy and International Health.

“Any time I approached a race, I kind of loved the fact that I didn’t know what the outcome would be at the end - but I always felt confident,” said Angrand. “That level of confidence was unique, in that it was something that I felt in running, but not in swimming.”

That was equally apparent in her results.

Committing full-time to cross-country and track following her second year at Laurentian, Angrand would go on to claim a second OUA bronze medal as a member of the Voyageurs, twice named to the CIS all-star team, while also adding in a silver medal performance in the 3000m at indoor nationals as well.

Completing her final year of eligibility while tackling the first year of her masters at Western, the well-travelled woman, who is anxiously expecting the birth of her first child this summer with partner Patrick Danielson, would close the book on her university career with a podium placement at nationals, one that would book her ticket to participate in the FISU cross-country championships.

“I remember when I was trying to qualify for the World University Games (FISU), that was probably the race where I left all of my efforts out there,” said Angrand, referencing the 2007 U Sport finals. “After the race, I could hardly walk, I couldn’t even talk. I just really, really wanted to make that team.”

“ I can’t say that the same oomph happened at every race,” she added. “Even then, I loved racing and I would go with what feels comfortable, but not necessarily that extra extra edge of some of these other races.”

Like so many other university runners, the years that followed would create something of a mixed bag, looking forward to a step away from the heavy demands of their previous training regimen, all while never quite losing both the love of the sport and competition.

“My plan was always to continue running, to transition to half marathons, maybe marathons,” she said. “That was always the mindset - but it didn’t quite happen that way.” A five year stint in Vancouver offered perhaps a little more change than Angrand could comfortably integrate, at least not initially.

“Moving to a new province, a new city, not knowing anyone, trying to start my career and wanting to take a break from the really intense training, well, it was really challenging, a bit overwhelming. I was having a hard time balancing it all. I didn’t quite know what I wanted to do with running anymore.”

But living in a runner’s paradise, a city abounding with running groups, Angrand would find her way to 5km and 10km races, borne largely out of her love of running and a desire to stay fit. “Eventually, I felt that I needed something more than that,” she said. “I transitioned to mountain running. Vancouver is the perfect environment for that - there are mountains everywhere.”

Injuries and life demands, in general, combined with a series of moves, with stops in Edmonton, Pembroke and Sudbury, before settling in London, would account for much of the past decade or so. From a racing standpoint, her day of reckoning had come.

“I decided, given what I had achieved in running, that though I needed to continue doing it, I didn’t need to do it as competitively as I did before,” summarized Angrand.

Through it all, the talented athlete with plenty of family on her mom’s side still living in France had maintained a love of travel. From spending a year of her elementary education in Europe to pursuing a second masters degree in Frankfurt (Germany), Angrand has always tended to draw from sport what she sees in life.

“Sport has taught me a lot of things, too long to talk about,” she laughed. “I think it piqued my interest in international health. I’ve always loved the multi-cultural aspect of sport.” Educational journeys included trips from India to Dubai, from Norway to the United Kingdom, settings that are all conducive to a leisurely run - even if that run stems from very simple love of running.

Nothing more, nothing less.













Photos This Week


Mar 4 Fourth Ave Hare

Civic Cemetery crow MAR 6

Mar 6 Liz on Windy Lake

Mar 7 Fourth Ave

Mar 7 Moonlight trail

Mar 7 Moonlight trail

Mar 7 Moonlight trail

Mar 8 Loach's path Nuthatch

Mar 8 Laurentian Lake

Mar 8 Ashley, Marc and Chantal on Laurentian loop

Mar 9 Ania and Karen at Laurentian Lake

Mar 11 Laurentian Lake





Upcoming Local Events



  March 28, 2021


The 1st Bush Pig Open Race in 2021 is scheduled for Sunday Mar 28th.

Fat Bikes only - minimum tire width - 4"


Changed to March 28





   April 11, 2021

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.

How to Register







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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