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      Hello Everyone,                                                                                                                                                                                                         September 23, 2021        

     In this Issue:


  1. Sudbury at Stokely
  2. Lo-Ellen’s Ward to receive prestigious coaching award
  3. The Elite Approach to Race Day Jitters
  4. Photos This Week
  5. Upcoming Events: Sep 25 Apex Endure Trail Run, Oct 3 Run for the Cure, Oct 10 Sudbury Fitness Challenge Turkey Gobbler
  6. Running Room Run Club Update: 
  7. Track North






Whether you are taking your first leap into ultra distances or you are a grizzled veteran that loves to embrace that love hate relationship with the "hurt". All distances at UTSC have a unique charm, certain to test all of your physical and mental faculties. We know you're going to "fall" in love with it, no matter how much you hate it.



Sudbury Winners

Helen Francis first lady in the 85km event

Dennis Legault 2nd overall in the 85km event

What a great course and 1st woman in the 85k, waiting to hear overall position!

I would follow this woman into any battle. Congratulations Helen Francis on being the first female finisher in the Stokely 85k! Yes you read that right, 85k!!!    Kristofer Cacciotti

Ultra Trail Stokely Creek 85 km was insane!!!
I had a goal to just complete the run until about 20 km when I asked a volunteer what place I’m in. He said you’re in third!! From there it turned into a race! I started strategizing with myself out loud because I was running alone for the entire 10 hours and 59 min!!
I ended up running right by my drop bag so I missed all my water and nutrition at 36 km, luckily it was only another 10 km until I ran into my support crew with all my other gear. It was easy running for 50 km until we hit Robertson cliffs. There I was able to make my way into second with the first place only 8 min away. I tried my best but at 70 km I came up to king mountain which crushed my legs. After that, it was sweet trails back to the finish.
It was super fun to race for a long distance. There’s so much that goes into it, like cookies, brownies, gummy bears and Coca Cola haha.
My training paid off because I had a great run with no set backs.
Thanks support crew and all the support! There’s been an overwhelming amount of messages from everyone! Thank you!
Second place baby!!!


More Locals at Stokely

Katrina, Neha, Mariane, Donna and Keegan

More Photos Here

All Results Here




Lo-Ellen’s Ward to receive prestigious coaching award
Sudbury Star Staff
Publishing date:Sep 16, 2021

Lo-Ellen Park track coaches, from left, Joe Bacon, Doug Gingrich and Colin Ward. PHOTO BY SUPPLIED

Colin Ward, Lo-Ellen Park Secondary School’s highly accomplished track and field, cross-country and Nordic ski coach, will add another award courtesy of Hydro One and the Coaches Association of Ontario this week. Ward will be one of 10 coaches to receive Ontario Coaching Excellence Awards, an honour bestowed by the CAO to mark the seventh annual National Coaches Week, running Sept. 18-26. A live broadcast of the awards ceremony, hosted by two-time world champion, Olympian and broadcaster Perdita Felicien, will begin on Friday at 7 p.m. at www.coachesontario.ca/events/awards.

National Coaches Week highlights the positive impact coaches have on athletes and the role they play in building safe communities, and encourages community members to use the hashtag #ThanksCoach to show their appreciation.

Ward will receive a Male School Sport Coach Award for his work at Lo-Ellen, whose track, cross-country running and Nordic teams are perennial powers at the city and NOSSA levels, and who have even mined multiple medals at OFSAA.

Through the continued Safe Sport 101 partnership between the CAO and Hydro One, one coach is awarded with the Hydro One Safe Play Award — this year, Zak Lewis from the Ottawa Rowing Club — while all award recipients will be provided with funding to purchase sporting goods from local Canadian retailers of their choice.

Forty-six coaches from 36 communities across the province will also receive a Return to Coaching Community Grant, for tools and resources they need to get back to playing sports safely in-person.

“At Hydro One, we’re energizing life by supporting local coaches who play a critical role in building resilience, confidence and leadership skills in athletes across the province,” Jay Armitage, vice-president of marketing and communications for Hydro One, said in a release. “Participation in sports, especially during this challenging time, helps athletes maintain their mental and physical well-being, and we could not be more proud to help coaches and athletes as they safely return to in-person sports.

“Congratulations to all award recipients, and thank you for the important work you do in your communities to make sports safe, fun and inclusive for all.”

The CAO is an independent, non-profit organization that supports coaches from community to high performance across all sports in Ontario








The Elite Approach to Race Day Jitters
By Noel Paine - August 25, 2021

How do the elites, those runners and race walkers on television—those we dream of being—deal with the same stress and demons as the rest of us do? Have they some superpower to slay the start line-pressure cooker monsters that often strike down the rest of us? I am faster than some, slower than others, but not an elite. On my journey to learn more about myself and discover what others deal with on race day and to learn about sport psychology, I needed to talk to those at the top. I reached out to some elite athletes and stuck my nose in some books on the subject to find out more.

I have taken the time to talk to my inner-self and found a lack of confidence, a need to try and prove myself and a fear of failure that makes me carry a load of pressure on my back and shoulders on race-day, that slows me down or drags me to a stop. I train physically, prepare and plan, but take little time to prepare mentally for a race.

“What you think affects how you feel and perform. Training your brain is as important as training your body.”

I have talked to regular runners (those of us not vying for Olympic medals) and learned that most runners get jitters or face some sort of self-imposed stress, pressure, or anxiety on race day. There are some that seem to have no problems racing, but they seem to be the minority. Everyone has a few doubts, stress, or demons they need to chase off as the start clock counts down, and reasons vary widely. I found that by naming the negative voice in my head, having a conversation about the validity of what my brain tells me, by realizing a bit of nervousness is normal and focusing on what I like about racing (what I originally thought was nothing), I might be able to perhaps better approach the idea of a race.

The runners and racewalkers at the pinnacle of their sport have often committed a portion of their lives and sacrificed to go after lofty dreams of such things as titles, records and Olympics. How do they handle stress and pressure on race day? How do they succeed?

I decided to talk to former elite runners and racewalkers, the two endurance sports that keep me lacing up. My first stop was with Rachel Seaman, an Olympian and recently retired Canadian racewalker. I knew she had struggled with racing throughout her career and asked her some questions.


Her honesty made me realize I needed to evaluate why I train and race. I evaluated myself on the run and sitting still. I realized I like training hard, being fit and going fast, and that I liked achieving goals. But other issues were making me turn racing and race day into something negative. I did not want to get to the point like Rachel where I was pushed too far it made something fun and I liked doing into something I never wanted to do again.

Another elite racewalker, Katelyn Ramage, a 3-time Senior national champion, competing at international racewalk cup events and the 2015 Pan American Games, also shared her struggles. “My anxiety sits on my shoulder, making my brain go 24/7,” she says. “I often have difficulty articulating what I feel because I do not always understand it. I struggle with the unknown—even when I’m confident of my abilities, I doubt myself in the moment. It has been six years I have been struggling athletically, is this the end? Do I have more? As a high-performance athlete, I would love to say that I have everything together, but I don’t.”

Ramage says that even though racing is a challenge, it’s a rewarding endeavour and has been a big part of her life. “It is sometimes in my most difficult, darkest moments that I learn and gain the most,” she says. “It’s where I remind myself that it is okay to not be okay. That I am worthy. That I can compete and train at the level I know I am capable of. It is those reassurances although sometimes are through cloudy lenses that remind me of how far I have gone on the journey I am on, and what lays ahead. The next time I toe the line or head out for a difficult training session, I am not bouncing back from these experiences I have had, but rather I will continue to grow and use them to grow and move forward.”

Hearing that those at the top also hear the tiny negative voices on race day makes me realize that doubts, stress and pressure are things that all athletes deal with. We can all learn from our challenges.

Three-time Olympian—and now a counsellor—Leah Pells also gave me some great advice. I had read her book about her struggles and her success and wanted to know how she handled race day from the perspective of a former elite runner. She advised me to stay in the day/moment, focus on things I can control, think about things that make me happy and that its not about the outcome, but the process and fun. She also made me realize that life and sport are the same and that I need to look at why I would be doubting myself on race day. She suggested I take time to visualize and trust my body.

“We often outthink our bodies. Trust your body. Let your body do what it needs to do,” she said.

I have taken the time to look inward, talk to other runners and now to the elites. I need to work on my self-confidence, find ways to focus on what I like, visualize what a successful race would be and practice positive thought. For those that follow me on social media, I have also realized my need to impress and prove myself has changed my social media posts from helping me share, connecting and letting out my thoughts to being a need and negative use of energy and thought. Life is about life and change. I will have a smaller social media footprint, but have more time to connect with myself and others around me and, perhaps, be able to race.

Learn from the past, prepare for the future, and perform in the present.

By Noel Paine













Photos This Week


Sep 15 Rocks!! Farewell Run for Tim Quetton (all are double vaccined)

Rocks!! fare well run through Laurentian trails

Laurentian Lake Greenspace

Laurentian Lake

Top of Simeks Trail

Rocks!! Final Farewell Celebration

Sep 15 Moonlight trail in the early am

Sep 15 Moonlight Trail

Sep 15 Moonlight Trail

Sep 16 Moonlight trail in the early moring mist

Sep 16 Moonlight trail

Sep 16 Moonlight Trail

Sep 16 Gravel Bikers at Moonlight (photo by Taus)

Sep17 Bioski trails

Sep 17 Bioski trails

Sep 17 Laurentian loop

Sep 17 Laurentian loop

Sep 17 Bioski trails

Sep 17 Finlandia

Sep 17 Finlandia

Sep 18 Laurentian Lake

Sep 18 Laurentian Lake

Sep 18 Sandhill cranes over Laurentian Lake


Sep 19 Moonlight bridge

Sep 19 Blackbird swamp

Sep 19 Blackbird swamp

Sep 19 Boiski trails

Sep 19 Bioski trails

Sep 19 Finlandia

Sep 21 Apex Warrior training run with Liz, Lisa, Vince and Andre

Sep 21 Lookout on Apex Warrior loop







Upcoming Local Events


  September 25-26, 2021

The APEX Trail Race Series Race # 3: APEX Endure

Presented by APEX Warrior

Date: September 25 - 26

Location: Course will be posted at www.apexwarrior.ca

Distances: 6km, 12km, 25km, 50km


25KM - 18+ (16+ if accompanied by an adult)

50KM - 18+



 October 3, 2021

Virtual Event 2021


Welcome to CIBC Run for the Cure in Sudbury

Going virtual this year
This year’s CIBC Run for the Cure is virtual but still includes all the things you love about Run – an opening ceremony, warm-up, and entertainment.





  Oct 10, 2021

2021 SFC Turkey Gobbler
Walden Cross Country




2021 Turkey Gobbler Trail Run









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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