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      Hello Everyone,                                                                                                                                                                                                             June 24, 2021        

     In this Issue:


  1. 'I run for those who can’t'
  2. Want to be a better hill runner? Surge at the top
  3. A multi-layered heptathlete: athletically, academically, spiritually
  4. Photos This Week
  5. Upcoming Events:   July 3 - 4 Apex Rush, July 4 Girls Run Sudbury. July 10-11 IONIC Mountain Bike Tour
  6. Running Room Run Club Update: 
  7. Track North





'I run for those who can’t'
Sudbury woman aims to raise $10,000 for the Northern Cancer Foundation

Author of the article:Special to The Sudbury Star
By Elizabeth Taillefer Publishing date:Jun 20, 2021

Elizabeth Taillefer wants to raise $10,000 for the Northern Cancer Foundation by running 100 miles next week. Supplied

Wow, one week to go.

As most of you know, next weekend (June 26-27) I will be running 100 Miles (all at one time) for the Northern Cancer Foundation.


Because running is what I can do. Ultra-running is my true passion and being able to combine it with a fundraiser for the NCF makes it that much more special.

All of us have been touched by cancer in some way and for me, it is for my aunts, my nana, my father-law and a number of friends.

I am fortunate that I have witnessed first-hand the incredible care that the Northeast Cancer Centre provides. As a young child, I remember visiting the cancer centre with my nana as she underwent treatment and I was in awe of the centre, the staff and the physicians.

I often think about that when I am in the lobby at work. So next weekend, I run for those who can’t and because I believe in our cancer centre.

For those who supported my run last year, I sincerely thank you from the bottom of my heart.

Please know that your generosity and encouragement instills the confidence and strength to help me get through my 100 Mile Run for the Northern Cancer Foundation.

My goal this year is to raise $10,000 for the Northern Cancer Foundation. I have raised over $7,000 so far (ncfsudbury.akaraisin.com/ui/DIY/participant/6093069).

If you would like to follow my journey, here is a link to my Facebook page; I will post photos and give updates (www.facebook.com/donate/274816017480795/).

Every dollar raised during my run will directly support cancer research, equipment, and patient care at the Northeast Cancer Centre in Sudbury. Our researchers continue to work towards improving cancer care through innovative research that is making an impact on the world stage. The NCF has proudly supported the work of the Northeast Cancer Centre for more than 30 years.

Elizabeth Taillefer is the special events/marketing manager for the Northern Cancer Foundation






Want to be a better hill runner? Surge at the top
Speeding up at the top of a hill will make you a stronger runner and give you a competitive advantage on race day


Hill training often looks something like this: find a 100m-200m hill, run to the top, jog back down, repeat. While this type of workout does provide training benefits, it doesn’t always translate well into a race situation. Why? Because in a race, you don’t stop running when you reach the top of the hill. If you really want to do some damage on a hilly racecourse, you need to practice running through hills. Better yet — practice surging at the tops of hills to really get ahead of your competition.

Incorporating this into your training is easy. Next time you do a hill workout, look for a hill with a relatively flat section at the top, so you can continue running for 30 seconds to a minute once you crest the hill. The idea here is to actually speed up a bit as you reach the top, and keep surging for another 40 to 50 metres. Alternatively, you can incorporate hill surges into a regular run, or a tempo on a hilly course. In this case, each time you get to a hill, run as you normally would up the hill and throw in a quick surge when you get to the top.

The key to doing this successfully is managing your effort on the uphill. Many runners try to maintain the pace they were running on the flats when they reach an incline, so they gas themselves going up and have nothing left in the tank once they reach the top. When you approach a hill, focus on maintaining form and effort, rather than speed. Yes, your pace will slow down, but it’ll leave you with more energy at the top to throw in a surge and then get right back on pace, which will likely result in a faster time when you cross the finish line.

This strategy is effective because most people ease up at the top of hills to catch their breath and bring their heart rate back down. No one will expect you to actually speed up once the hill is over, which gives you a strong mental advantage over your competition. Doing this will also likely create a gap between you and other runners that will be difficult for them to make up.

So the next time you’re doing a hill workout or running on a hilly route, practice speeding up at the top of hills. This one small adjustment will make you a stronger runner and give you an advantage over your competition.











A multi-layered heptathlete: athletically, academically, spiritually
Randy Pascal


Sarah Junkin


In June of 1994, as a freshman at Lo-Ellen Park Secondary School, Sarah Junkin captured a bronze medal in the midget girls 80m hurdles race at the OFSAA Track & Field Championships, finishing sixth in the final of the 100m dash as well.

Yet it was clear, at least to the likes of Dick Moss and Julie Alleyn, that there was far more to the eldest of three children in the family, athletically speaking.

Sarah Junkin was a heptathlete.

Athletically, academically, spiritually, there was no way that this highly introspective now 42 year old resident of Guelph was going to be constrained to just a single pursuit, one basic layer, in any element of her life.

Where even the most gifted of grade nine track and field athletes in Sudbury might wander their way into three or four different skill sets, Junkin would be that outlier who would be far more comfortable in the realm of athletics that combines no less than seven separate disciplines.

It is part of her DNA, on so many levels.

“I was the trailblazer (of the family), the one who forged the path, strongly persistent to go after things with no fear - though maybe a lot of naivety,” she said. Athletically, the signs were all there.

“My mom said I ran before I walked,” Junkin laughed. “I was so hyper, my mom used to time me running around the house. I remember begging my parents to enroll me in as many sports as possible. I wanted to do everything.”



Ancestrally speaking, there was a lineage of speed and power, the very core of the heptathlete, that runs through the Junkin family tree. If genetics are part of this picture, so too is the cosmic alignment of fate, the nearly unfathomable collision of destiny and circumstance that would see the young prodigy encounter just the right support people at just the right time - on at least three separate occasions.

“I randomly met Dick Moss, maybe at an elementary school meet,” Junkin suggested. “I remember setting the grade eight 100m record, and Dick suggested hurdling. I was also trying rhythmic gymnastics, and it’s a bit of a convoluted story, but that helped make me an amazing hurdler because I was working on my flexibility.”

Even more critical, however, was the added presence of Julie Alleyn, a national caliber heptathlete back in the early 1980s who just happened to make her way to Sudbury just prior to Junkin commencing her high-school studies. “I got so lucky, because I got the greatest long-term athlete development, somewhat accidentally, because of great coaches,” said Junkin.

“I never experienced that burnout.”

What Junkin did experience, during her time as a Knight, was the best of both worlds.

A nicely diversified training program, one that would see coach Moss and athlete learning on parallel paths, would lay the groundwork to a performance at Junior Nationals that allowed Junkin to don the Canadian singlet and accompany her compatriots to Holland in her final year at Lo-Ellen.

Much closer to home, legendary LEP track mentors Joe Bacon and Doug Gingrich allowed her to graciously contribute to the team, any way that she could, without inhibiting the spectrum of workouts that favoured those seeking to master the 100m hurdles, high jump, shot put, 200m dash, long jump, javelin and 800 metres - all simultaneously.

The environment fit Junkin to a “T”.

“I was always creatively exploring,” she noted. “Wherever there was somewhere to challenge myself, I always seemed to be doing that. I was allowed to do so much, I had so much freedom.”

Even a two year stint at Southeast Missouri State University in Cape Girardeau (MO), a period which ultimately would leave Junkin unfulfilled, athletically, was not without a great deal of benefits and life lessons. “I don’t regret it at all, partly because of the cultural experiences - and the academics were good,” she said.

“There were lots of Canadians on the team, but there really wasn’t a heptathlon program at the school.”

And when time came for a change, Junkin needed to look no further than an acquaintance she had made in Holland, a Canadian track and field coach who enjoys legendary status in his home province of Saskatchewan.

“I knew within the first day of meeting him that he was my coach,” said Junkin. “I thought my career might be over before I ever really got started - but Lyle (Sanderson) was my beacon. Like Dick, like Julie, like everyone I’ve ever connected with, Lyle could mine the potential, supporting you and helping you.”

Junkin would spend four years competing with the University of Saskatchewan Huskies, the final four years in the career of the coach who was inducted into both the Canadian Track and Field Hall of Fame, as well as the Saskatchewan Sports Hall of Fame. Three of those years, the Huskies women’s team would capture the national banner.

In the remaining year, 2001-2002, Junkin would earn a CIAU gold medal, finishing first in the pentathlon (she was also a part of two gold medal winning relay teams at U SASK).

“I got so lucky again,” she said. “I was moving to a culture that was very similar to what I was accustomed to in Sudbury. I really latched on to that culture, one that was wide open, with no limits - anything is possible. It matched my personal freedom.”

In the two decades or so that have ensued since she last competed, Junkin would come full circle in Saskatchewan. Her work with Sask Sport would avail her to countless facets of involvement on the periphery of athletics in the province that she claimed was the best thing to ever happen to her.

Teacher, advocate, administrator, and so much more, Junkin would do it all. Central to that next phase of her journey was an introduction to yoga, to mental training, along with a friendship and partnership with Patricia Dewar - “my Lyle of yoga”, as she affectionately dubbed her.

“I got so lucky in sport, I got so lucky academically, and then I got so lucky spiritually,” said Junkin. And when she realized that “her life was no longer aligned, that she needed to let go and recalibrate”, it was time to head home, returning to Ontario.

“I chose a sabbatical that’s turned out to be a little more permanent than expected,” she said. The pandemic has caused many to reevaluate their path in life. Junkin simply began that process a little earlier. The end goal is not yet clear, as the northern product contemplates life after life after sport.

“I was guided to choose this,” she said. “I’m meant to keep exploring.”





Photos This Week

June 17 Loach's path

June 17 Monarh caterpillar on Finlandia milkweed plants

June 17 Bancroft trails

June 17 Minnow Lake

June 17 Finlandia

June 17 Fourth Ave

June 19 Laurentian Mature Chalet

June 20 Moonlight Pole Line

June 20 Moonlight Pole Line

June 20 Perch Lake

June 20 Perck Lake

June 20 Moolight Trail

June 20 Moonlight Beach

June 22 Fourth Ave blueberries

June 22

June 22 Fourth Ave

June 22 Ramsey Lake


June 23 Bancroft

June 23 Bancroft


June 23 Bancroft




Upcoming Local Events


 July 3 - 4


Race 2 is ready to go!

We are excited to take you out to Walden Mountain Bike trails again this year! We are designing a new course for this year, it’s going to be unreal!

The courses:
6 km
12.5 km
25 km (2 laps of the 12.5 km)
Hiking, or running!
This event is for everyone, bring the family out on a fun course.
The 6 km course will have different flagging tape than the 12.5 course. Follow your colour and the arrows






Girls Run Sudbury

Sunday July 4, 2021



Registration will take place from Today May 20th to June 12th to ensure finishers medals and socks for all participants.
Run the event between june 4th and july 4th and upload your results on the Race Roster Event Page.
This year event distance:
2.5 km
5 km
10 km
half marathon
Top 3 categories finishers
under 18 year old
18-30 year old
31-40 year old
41-50 year old
51-60 year old
Registration cost includes:
- registration to next year Girls Run Sudbury event
- training program for beginners to more advance runners
- weekly tips on training component, pre racing and post racing events
- Weekly zoom meeting on certain topic related to training ( participants will be emailed to access the meeting)
- beautifully designed Girls Run Sudbury finisher medals
- a fun unique pair of training socks
- sign up to our lululemon running group on strava to motivate each other during our training
Let's get active everyone




  July 10-11, 2021

2021 Ionic Mountain Bike Tour







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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