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      Hello Everyone,                                                                                                                                                                                                             May 13, 2021        

     In this Issue:


  1. Call to action for the LU trails and greenspace:
  2. 6 Key Dehydration Symptoms You Should Know About
  3. Rocks!! Andrew Breckon Completes the Victory March Challenge
  4. Photos This Week
  5. Upcoming Events:  Date Change May 22-23 Apex Sprint, May 30 SudburyRocks!!! Virtual Marathon
  6. Running Room Run Club Update: 
  7. Track North





Coalition for a Liveable Sudbury

Call to action for the LU trails and greenspace:

Laurentian University from Nepawhin Lake

Many times before, the community has fought for the LU trails and greenspace. Now the sale of LU assets could be a grave threat to this cherished natural area.

1) Ask Council to take action to ensure the LU trails and greenspace is not lost to the community. Find their contact info here: https://www.liveablesudbury.org/contact_your_councillor

2) Sign up to speak up for the LU trails and greenspace, if community action is needed:         https://www.liveablesudbury.org/lu_trails

Coalition for a Liveable Sudbury . <clsudbury@live.com>
Date: Tue, May 11, 2021 at 3:08 PM
Subject: Speaking up for the LU greenspace and trails


This is going out to everyone who signed up to speak up for the LU
trails and greenspace. As LU reviews its assets under the CCAA
process, our goal is for this to remain a natural space and a
community space. The LU greenspace, with hiking & ski trails and
Nepahwin beach, is adjacent to the Lake Laurentian Conservation Area,
between Lakes Laurentian, Nepahwin and Ramsey, and encompassing
Bennett Lake.

We all really care about this space – let’s connect to talk about what
we can do. Please fill in the doodle poll or let me know if you are
able to meet via zoom Tuesday, May 25 or Thursday, May 27, 7pm:

In the meantime, here are some things everyone can do:

-If you know people who care about this greenspace and trail system,
invite them to get connected by signing up at
liveablesudbury.org/lu_trails. Those on Facebook can also join a FB
group created by Jesse Rosato. Let’s get everyone connected.

-You can contact Council and let them know that the LU greenspace and
trails are too important to the community to lose.
Council has met once in-camera to start to discuss their approach to
any assets LU decides to sell.

-You can help reach all the groups affected. Do you have a strong
connection to a group that is closely tied to the greenspace, trails,
or lakes? Please get in touch.

-You can help prepare if community action is needed to protect the
area. If you have resources, skills or information to share, or know
someone who does, please get in touch.
E.g. Some things we will want to do is document the value to the
community and ecology, get the message out, understand this part of
the CCAA process, and identify any supports available.

Thank you,


Laurentian Beach on LU property

Laurentian Lake from LU property on Ski loop

Early Morning Laurentian Lake fron ski loop on LU Property





6 Key Dehydration Symptoms You Should Know About
It’s not just a matter of feeling thirsty.

MAY 5, 2021

Much like running itself, hydrating is one of those things that should be simple. (It’s the most natural thing in the world! You’ve been doing it for years! Your body craves it!) But, unfortunately, it’s not quite that easy.

“By the time you feel thirsty, you’re already dehydrated,” says Craig Horswill, Ph.D., clinical associate professor of kinesiology and nutrition at the University of Illinois at Chicago. “But that doesn’t mean you should drink random, ungodly amounts of water. In fact, it’s probably better to be a little under-hydrated than over-hydrated.”

That’s because the consequences of over-hydration are severe (read: death), and it’s important to note that everyone requires different amounts of water based on their personal physiology, and even the time of year/day that they’re running. (Here, Horswill explains how to determine the right amount of water for your needs.)

Still, dehydration is not exactly ideal, either. You’re looking at compromised performance, feelings of fatigue, and a generally crappy run.

Greg Grosicki, Ph.D., an assistant professor and director of the exercise physiology laboratory at Georgia Southern University notes that severe dehydration can have major consequences, too, including death in extreme cases (losing 10 to 15 percent of your body weight) and passing out. Grosicki points out that Sarah True collapsed at the 2019 Ironman European Championship in Germany. “She was winning and fainted just before crossing the finish line,” he says. (It was 100 degrees that day.)

You might even be dehydrated without knowing it: A European Journal of Sport Science study shows that 91 percent of pro basketball, volleyball, handball, and soccer players start practice dehydrated. (Here’s how to tell when you are dangerously dehydrated.)

So what can you do? Don’t go crazy with the H20 (“You don’t need an aggressive hydration strategy if you’re exercising for less than an hour,” Grosicki says), but do look out for these dehydration symptoms (especially when it’s hot out!) to have your best run possible.

Dehydration Symptoms:
You have a headache.
“Dehydration seems to provoke a shrinking of cells in the brain, so a headache is a hallmark sign of dehydration,” Grosicki says. That’s likely why you get a dull ache in your head during long, hard efforts on hot days or after a few too many postrace celebration beers. Try drinking some water before popping an Advil, or adding in your favorite hydration mix to help your body replenish fluids.

You’re not as sharp as usual.
Dehydration compromises your focus, executive function, and motor coordination, according to a Medicine & Science in Sports & Exercise review of 33 studies on the topic. We can only speculate as to why, but Grosicki says this could have something to do with the same shrinking brain cells causing your headache.

Your pee is dark.
You’ve probably heard this one since grade school, but it’s true: “When you’re dehydrated, your kidneys try to reabsorb that water back into your body, resulting in darker, highly concentrated urine with a very low volume of fluid,” Grosicki says.

Your easy run feels hard.
Your usual, steady pace may suddenly feel like a struggle. “A loss in fluid volume alters the concentration of your blood volume, so your heart needs to work harder to provide your muscles with the oxygen and nutrients they need,” Grosicki says.
This means your heart rate will increase in order to keep your usual pace, too, so keep an eye on your fitness tracker if you have one. “You can be running at your usual pace, but your heart rate will be 10 to 15 beats higher,” Horswill says. “Same work, same person, same environment—just lack of fluid in the bloodstream.”

You’re cramping up.
“A loss in fluid changes your body’s concentration of electrolytes, like sodium and potassium, which are responsible for muscle contractions,” Grosicki says. “If you disrupt your body’s electrolyte balance, your muscles may contract and cause cramps.”

You feel tired.
Even mild dehydration can make you want to take a nap. “Core temperature is elevated with dehydration, which can affect the brain and induce fatigue,” Horswill says. “There’s also greater strain on the cardiovascular system—indicated by the elevated heart rate—so if dehydration worsens, the heart will have a reduced ability to deliver oxygen,” which—you guessed it—makes you feel tired.






Victory March/ La marche de la Victoire


Victory March/ La marche de la Victoire is a new challenge where Canadians can march alongside members of the Canadian Armed Forces. Ruck up and join us for any two days between 1 to 9 May 2021, and experience the military tradition of marches on this virtual event taking place in your town and city!

The goal of this challenge is support and share in our military teams' preparation for the Nijmegen Marches which highlight the symbolic relationship that unites Canada and the Netherlands. Upon completion of the challenge, enjoy the Military Personnel Command coin to remember your experience.

The Joint Task Force Nijmegen Canadian Contingent challenges you to get out and walk!

Rocks!! Andrew Breckon Completes the Victory March Challenge

JTF Nijmegen Challenge
2 x 20 km weighted march (10 kg


Day 1                                                                                                                                       Day 2


Day 1

Day 2

All Results









Photos This Week

May 6 Nepawhin Lake


May 6

May 6 Bennett Lake

May 6 Laurentian Lake

May 6 Laurentian Lake

May 6 Riders on the Storm - Minnow Lake

May 6 Starling in the Rain - Minnow Lake

May 7 at Laurentian Athletic field

May 7

May 7 Laurentian Lake

May 7 Simeks loop

May 7 Overlooking Kivi Park

May 8 Laurentian loop at the cairn

May 9 Wanup fox by Steph Koett


May 9 Emily with erainbnow and Karen bikes Ramsey loop by Rob M.

May 9 Snoozing beaver on Laurrentian loop

May 9 Laurentian

May 10 Laurentian

May 10 Laurentian

May 10 Laurentian

May 10 Laurentian

May 10 Laurentian

May 10 Laurentian

May 10 Laurentian

May 11 Bald eagle in the rain at Laurentian Lake

May 11

May 12 Fourth Ave





Upcoming Local Events



  DATE CHANGE May 22 - 23 , 2021








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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