1. Haliburton Forest Ultra Trail Run
2. Karen Holland smashes overall Bruce Trail FKT
3. Rules for running longer
4. Photos This Week
5. Upcoming Events: Sep 19 Terry Fox Run, Sep 25 Apex Endure Trail Run
6. Running Room Run Club Update: 
7. Track North
   

Helen Francis amd Liz Schweyer at the 100 mile race start

Sudbury Participants

12k   435 61 Terri-Lynn Lepage Female 40 2:00:47 00:00:00:00 Overall 36 61/81 Chelmsford

50m  177 57 Jessie Lee Female 26 17:38:57 13:10 Overall 23 57/66 Sudbury

50k   230 7 Mat Legault Male 27 6:26:16 00:00:00:00 Overall 6 7/85 Sudbury

50k  229 35 Craig Jacobs Male 36 7:53:16 00:00:00:00 Overall 24 35/85 Sudbury

100mile  Helen Francis (did not finish) Liz Schweyer (did not finish)

All Results below:

https://results.raceroster.com/en-US/results/f6gzs475sjyzg4da?sub_event_option=structured_103811&page=1&query_string=&gender_code=&division=&distance_unit=km&per_page=500

A woman has smashed the overall (men’s) fastest known time on Ontario’s Bruce Trail. Karen Holland of Kimberley, Ont., started at 6 a.m. on Friday, Sept. 3 and finished her journey on Sunday, Sept. 12 at 4:51 a.m. after eight days, 22 hours and 51 minutes on the trail – more than four hours faster than the fastest men’s (supported) time of 9:03:27, recorded just a couple of months ago by Kip Arlidge of Sundridge, Ont. and more than three full days faster than the women’s (supported) FKT set by Chantal Demers of Barrie, Ont. in 2017.

This was the third time in less than a year that the Bruce Trail FKT has been lowered. John Harrison Pockler tackled the route in September 2020, taking four hours off the previous record set by Adam Burnett in 2017. (Pockler and Burnett were both among the many runners who supported Holland in her journey, as were Demers and Arlidge, such is the supportive and congenial nature of the Canadian trail running community.)

It may go without saying, but Holland, 34, is an accomplished ultrarunner. With plenty of 100-milers and multi-day adventures on her resume, she took on the Bruce Trail with the goal of simply finding out how far she could push her body and her mind, while also raising awareness of the Bruce Trail. To do what she did, the math is pretty simple: a 900-km trail in under nine days means averaging more than 100 km (62 miles) a day for almost nine straight days, through a combination of running the runnable parts of the trail and power-hiking the more technical parts.

A project like this depends on an experienced support crew who can handle multiple tasks, including driving a support vehicle, route planning, logistics, meal planning, feeding and watering the athlete, and co-ordinating a rotation of pacers. The success or failure of such a project may depend as much or more on the crew as on the ability of the runner. Holland has many friends in the trail world who organized themselves into an effective team to support the FKT – but in the end, she still had to cover the route in record time.

After Arlidge completed his FKT in July, he said, “I think sub-9 is possible, and I looking forward to supporting whoever is crazy enough to give this another try,” adding that he’d like to actively help anyone who wanted to take a crack at running the trail. “I received a lot of help from the ultrarunning community and am looking forward to helping someone else set a new record.” In supporting Holland, he made good on his promise.

So you’ve been running for a while now and you’ve managed to stick to a fairly consistent routine. Maybe you’re going out for 30 minutes a few times per week, or perhaps you’ve worked your way up so that you’re able to comfortably run 5K without stopping. That’s great! If you’re considering challenging yourself with some longer runs, keep these guidelines in mind as you’re increasing your distance.

Slow down

As you’ve been running more consistently, you’ve likely been able to increase your pace. When you start trying to go longer, however, you may want to back off the speed, at least initially. The first goal when increasing your distance should be to make it through the whole thing, and getting faster can come later.

Add length gradually
If you’ve been running 5K consistently, you don’t have to go out and try to run 10K right off the bat. Most experts suggest increasing your distance by no more than 10 per cent per week, which from 5K is only about 500m. You may want to increase more than that, which is fine, but be careful not to do too much too soon, which could increase your risk for injuries.

Do it once per week
When increasing your distance, keep in mind you don’t have to run longer every time you go out. If, for example, you’re running 5K three times per week, you can continue doing that twice per week, and choose one of your runs to try going a little longer. That will also help you avoid the too-much-too-soon issue many newer runners tend to fall victim to.

Take walk breaks
Even if you normally don’t take walk breaks during your shorter runs, there’s no shame in using walk breaks as you’re increasing your distance. Sometimes, a quick break is all you need to regroup mentally and tackle those extra few kilometres.

Fuel properly
As you start to increase the length of your runs, fuelling properly before and after becomes increasingly important. Your stomach grumbling part-way through your run is never fun, and eating something healthy afterward will help you refuel so that you’re ready to go for your next run.

Take recovery seriously
As you increase the amount you’re running, all the little things that help you run better and prevent injury become more and more important. That includes getting enough sleep, eating well, drinking enough water, stretching and giving your body what it needs to recover so you can continue to run well.

Sep 9 Nepawhin Lake

Sep 9 Laurentian U.

Sep 10 Kashawogawigamog Lake in Haliburton

Sep 9 Kash Lake

Sep 11 Black Lake on Haliburton Forest Trail

Sep13 Finlandia

Sep 13 Fourth Ave

Sep 14 Sunset over Fourth Ave

Sep 14

Sep 14