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      Hello Everyone,                                                                                                                                                                                                             August 5, 2021        

     In this Issue:


  1. Olympics Schedule
  2. New Research Highlights the Difference Between the Strides of Elite and Sub-Elite Runners
  3. Photos This Week
  4. Upcoming Events: August 7 Sudbury Camino, August 8 Bush Pig Open, August 14-15 Conquer the Crater, August 22 SFC Crowley Lake Open Water Swim
  5. Running Room Run Club Update: 
  6. Track North








Canada Olympic medal count 2021 (as of Wednesday Aug 4)
Gold: 4
Silver: 4
Bronze: 7
Total: 15

Canada Olympic medal results by event

Event Gold Silver Bronze Total

Diving -- 1 -- 1
Judo -- -- 2 2
Rowing 1 -- 1 2
Softball -- -- 1 1
Swimming Pool 1 3 2 6
Track and Field 1 -- 1 2
Weight lifting 1 -- -- 1
Total 4 4 7 15

Who won medals for Canada?
Silver: Jen Abel and Melissa Citrini-Beaulieu (Women's 3m synchronized springboard)
Bronze: Jessia Klimkait (Women's under-57kg); Catherine Beauchemin-Pinard (Women's under-63 kg)
Gold: Susanne Grainger, Kasia Gruchalla-Wesierski, Kristen Kit (coxswain), Madison Mailey, Sydney Payne, Andrea Proske, Lisa Roman, Christine Roper, Avalon Wasteneys (Women's eight)
Bronze: Caileigh Filmer and Hillary Janssens (Women's pair)
Bronze: defeated Mexico 3-2
Gold: Maggie Mac Neil (Women's 100m butterfly)
Silver: Penny Oleksiak, Kayla Sanchez, Maggie Mac Neil and Rebecca Smith (Women's 4x100m freestyle relay); Kylie Masse (Women's 100m backstroke); Kylie Masse (Women's 200m backstroke)
Bronze: Penny Oleksiak (Women's 200m freestyle); Penny Oleksiak, Sydney Pickrem, Maggie Mac Neil and Kylie Masse (Women's 4x100m )
Track and Field
Gold: Andre De Grasse (Men's 200m)
Bronze: Andre De Grasse (Men's 100m)
Gold: Maude Charron (Women's 64kg)






New Research Highlights the Difference Between the Strides of Elite and Sub-Elite Runners
Plus, what you can do to optimize your own running efficiency.

JUL 30, 2021

-New research highlights a difference between the strides of elite runners and highly trained sub-elite runners—Elite runners stay in the air longer because they have more bounce in their stride

-To refine your own running efficiency, researchers suggest running more hills, doing more speedwork, including more plyometrics drills and strength training in your cross training, and running on diverse surfaces



Elite runners are rightfully lauded for their speed, but their performance comes not only from forward momentum. A new study in Scientific Reports suggests they also have much more bounce than other runners, even those who are highly trained.

Researchers had 10 sub-4 minute milers and 10 highly trained non-elite participants run on a treadmill outfitted with a pressure plate under the belt, which indicated the amount of time they spent in the air compared to in contact with the ground.

They found that elite runners are in the air longer than non-elite runners, but it’s not because they’re pushing off from the ground at an angle. Instead, they bounce upward.

The study’s lead author, Geoff Burns, Ph.D., a sport science postdoctoral research fellow at the Performance Research Lab at the University of Michigan, told Runner’s World the takeaway here is that elite runners have conditioned their bodies to behave as “stiffer” mechanical systems.

“They were like pogo sticks that were slightly more upright with stiffer springs,” he said. “They had a quicker, more efficient relationship with the ground.” This is similar to how many types of animals run, he added, because it tends to require less energy.

Burns—an elite runner himself, who has represented the United States at world championships in the 50K and 100K distances—added that runners who try to emulate this stiffness in their stride consciously should approach with caution. It’s not a matter of changing your stride to get more air; the whole body needs to work together in a specific way, rather than just a few parts of it. For example, suddenly bouncing more could create more tension in your lower body muscles, and that might lead to an overuse injury.

That said, the research results can be helpful to those who want to keep refining their running efficiency.

“Do things in training that stress the system as a whole, and challenge it to rearrange its spring-like behavior,” he suggested. That includes:

-Running up and down hills
-Running on different surfaces
-Wear different shoes to modulate body stiffness
-Do sprints, intervals, or fartlek training to modify speed
-Try plyometric drills, which can naturally induce stiffer behavior
-Cross train with resistance training
“These are all methods that elite runners do in a regimented fashion, so incorporating some of those elements may help casual runners enhance their own relationship with the ground,” he said.
















Photos This Week

July 28 Fourth Ave

July 28 Fourth Ave

July 29 Finlandia

July 29 Finlandia

July 31 Finlandia

July 29 Perch Lake

July 30 Two original Rocks!! in Wanup

August 2 Moonlight trails

August 2 Moonlight trails

August 2 Moonlight trails

August 3 Finlandia

August 4 Laurentian in the fog

August 4 Beaver dam traverse




Upcoming Local Events

  August 7

Sudbury Camino 2021

The Challenge

Inspired by the famous El Camino de Santiago pilgrimage routes, the Sudbury Camino is a free event that offers a unique Camino-like experience as you discover portions of The Great Trail (Trans Canada Trail) and Rainbow Route Association trail network in the Greater City of Sudbury. This on-foot journey invites you to challenge yourself and explore our community and its breathtaking natural surroundings on-foot. This year's journey is the Tour de Ramsey Loop highlighting the lakes and lookout points. The challenge is made to be tailored so that you can create the kind of experience you are looking for with various off shoot loops offering unique experiences!

COVID-19 RESPONSE: This year’s Camino will take place on August 7th as a socially-distanced, self-guided hike. The Rainbow Routes Association will continue to work within the provincial guidelines and restrictions for The 2021 Sudbury Camino. Please continue to visit our site for updates.






  August 8, 2021

The 3rd Bush Pig Open Race in 2021 is Sunday Aug 8th.
Come out and challenge yourself on the single tracks at Walden.
The Outside Store is sponsoring the race series again this year.

Information and Registration Here



  August 14 -15, 2021

XTERRA Conquer the Crater
Kivi Park

On August 14th & 15th XTERRA: Conquer The Crater is back - stronger and safer than ever!
Registration for this XTERRA World Championship Qualifier is now LIVE at


We encourage all participants to sign up and raise funds for Miles Against Cancer in support of children with cancer and their families.
XTERRA Conquer the Crater, its committee, and volunteers are committed to providing the safest possible race environment within the Province of Ontario COVID-19 Guidelines and will remain flexible to meet those requirements as they change.

XTERRA: Conquer the Crater Swim Map (750m)

XTERRA: Conquer the Crater Run Map (3.7k) X2


XTERRA: Conquer the Crater Bike Lap 1 Map (10.5K)


XTERRA: Conquer the Crater Bike Loop 2 Map (7.5k)


XTERRA: Conquer the Crater 21K Trail Run Map (10.5k) X2


Event by Northern Cancer Foundation



  August 22, 2021

AUG 22
2nd AnnualS.F.C Crowley Crawl Open Water Swim
Hosted by Neil Phipps and Sudbury Fitness Challenge

Welcome to this year's Sudbury Fitness Challenge swim event. There will be two distances available again this year 1500m and 500m. The 1500m will have a points multiplier of 1000pts and the 500m will be 500pts points.

See our page at https://sudburyrocks.ca/.../Sudbury%20Fitness%20Challenge... for more details on how the point scoring works for the series.
Applicable social distancing guidelines will be in effect for this event. As such, registration will be limited to 60 participants this year so don't wait to sign up! You don't even have to declare your distance until race day.

The race will be an interval start format. There will be 2 waves of 30 swimmers, with a swimmer starting every 60 seconds within the waves. The waves will start 90 minutes apart. Due to a huge increase in the popularity of Crowley Lake we have to start things earlier this year. Wave 1 starts at 8:30am and Wave 2 starts at 10:00am.

Sign up for 2021 S.F.C. Crowley Crawl Open Water (https://signup.com/client/invitation2/secure/697009953749756045/false#/invitation

Entry Fee: $20 per person for either distance. You will able to e-transfer payment to Beatonclassic@hotmail.ca or pay with cash on site.(Exact change is appreciated) Includes: Marked, insured, lifeguard supported race course, results, Custom S.F.C. Silicone swim cap, re-purposed Technical T-shirt(previous year Beaton shirts:-) )
Wetsuits will not be allowed unless the lake temperature plunges to an unsafe temperature. Floatie bags are allowed and encouraged. There will be a minimum of 5 spotter boats in the water and swimmers will rarely be more than 100m from shore. Water shoes are recommended for before/after as the beach is a bit rocky.
Please contact us at Beatonclassic@hotmail.ca if you have any questions.









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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