In this Issue:
- Apex Endure
- Kristofer Cacciot Runs Off the Grid
at Nature's Harmony Ecolodge
- Getting faster isn't all about the
time you spend on your feet
- Photos This Week
- Upcoming Events:
Oct 3 Run
for the Cure, Oct 10 Sudbury Fitness Challenge
- Running Room Run Club
- Track North and Laurentian XC News
Cross-Country Team returns to action at Western Invitational”
Apex Endure Trail Race by
The third and final race
of this years series! Congratulations to
everyone who participated in the 6km, 12.5km,
25km or 50km trail race today! Especially
to those who ran the ultra! Incredible!
It was an incredible course on our most
technical trails, The rain made the trails
even more challenging with slick rocks,
moss and clay. I was disappointed to have
to switch from the 25km to 12.5km yesterday...
parenting duties - But still grateful to
be able to run!
A huge thank you to all of the volunteers
that made sure everything ran smoothly (and
it did!). Thank you to Dr. Tracy Hayes Elizabeth
Tracy who volunteered as medical support
for us all, Thank you Marc Cayen, Dennis
and anyone else who invested so much time
and effort into this event and marking the
It would have been out
of character for Chantal Boivin and I to
have NOT got turned around at some point.
Extra mileage never hurt anyone, right?
I SWEAR we will break the curse eventually!
And of course a huge thank you to Dennis
Legault for organizing another amazing event!
I cannot wait for our next live event!!!
The mad men behind the scenes, running and creating
awesomeness. Thanks to apex Warrior for making this
event happen. A lot of hard work went into this and
we are proud of what came of it. We are a gym in the
south end of Sudbury, We focus on speed and strength,
running and racing. Come check us out, it will change
your life forever!
So I did something today. With all my running, I often
get asked about running a marathon. I’ve never
run one. Well, I still haven’t, but I can now
qualify that answer. My first foray into the ultra
trail world. Raced 50k on my home trails at Laurentian
and even a good chunk of Simics. I love trails, and
would choose them over the roads every time. First
lap I had some great company with a fellow runner,
and lap 2.5 to 3.5 with Neil and Bean. Felt strong
and kept within my comfort zone. Super stoked to finish
first overall! Huge thanks to Dennis Legault and Marc
Cayen for organizing this very well organized race,
to Neha Singh for her super cheering at the water
station and Neil for always being my support crew,
on and off the trails
Well I ran my redemption race today! Finished smiling
and feeling fantastic after my 50km at the @apexwarriorfitness
Apex Endure race. Thank you to two very special friends
Vince and Ginny for pushing me through the finish.
It was a great course and very well marked. Thank
you Apex for the great race! Ada baked some chocolate
peanut butter cups for the race and they were delicious
Yesterday I ran the 25k Apex Endure
Trail Race with some awesome people! Feeling super proud
of myself for getting through all those kms in the rain.
Marc Cayen and Dennis Legault you guys did an amazing
job, it was such a great event. Katrina Hakala and Neha
Singh you had the best aid station ever! Thanks for
the amazing pics Helen Bobiwash and Mary-Elizabeth Schweyer
? and congrats on your 50k Liz you did awesome!
Kristofer Caccioti Runs
Off the Grid at Nature's Harmony Ecolodge
Caccioti at Nature's Harmony Ecolodge.
Humbled, disappointed, broken, but hopeful
Leading up to this race, I had never felt
more confident. I was physically and mentally prepared,
and my body was happy. I followed my race place to a tee
for the first 14km, I was less than two minutes behind
3rd place, and was ready to start stealing souls. However,
fate had a different plan.
At 14km - I suffered double calf spasms, which persisted
for the remainder of the race.
At 17km - my hammies went flat, and just stopped firing.
For the final 8km of the race, I could only run gingerly
at 60%, and couldn't drive, bounce, or dig. I was devastated,
but knew that I had to keep pushing forward for Evvy.
Even though I did not accomplish what I set out to achieve,
there is still a lot to be happy about:
* I pushed through the pain and set a PERSONAL BEST for
this race (beating my previous PB by three minutes), despite
my two useless legs. There is no doubt in my mind that
Evvy was behind me, pushing me forward
* I know that I need to focus on training
my legs, so next year they don't fail during the race.
*I know that my training needs to be amplified, more focused,
and regularly tested in race conditions. Even if I would
have followed my race plan perfectly, it would only have
been good enough for second place. Next year, I have to
be stronger and faster.
* Jennifer Demille put signs with Evvy pictures and motivational
quotes sprinkled throughout the course. One in particular
was at the very top of the steepest climb on the whole
course, and it said "take my hand, I've got you from
here dad. Let's cross that finish line together."
Evvy was also waiting for me at the finish line! Seeing
these signs gave me the strength I needed to push through
the pain in my legs and achieve my PB. Thank you so much,
Jenn for this very thoughtful and meaningful gesture.
You are a truly amazing person, and I am forever grateful
for our friendship.
*Having Lesley and Zoey at the race with me, cheering
me on, and waiting for me at the finish line was really
awesome. We stayed right on the property for the weekend
in a really cool yurt (first time, 10/10, highly recommend),
and had a great time hanging out as a fam.
* The encouragement, positivity, hope, and love that I
have received from all of you during my training and leading
up to this race has been absolutely heartwarming. I deeply
appreciate every single message, they mean the world to
me (and some even bring tears to my eyes).
I did not win the race for Evvy as I had hoped, but I
did set a personal best, which I know he would be proud
of me for. The next year will be spent building my body
into a running machine, so I can come back faster, stronger,
and better prepared.
7 ways to improve your
running performance that don’t involve running
Getting faster isn't all about the time you spend
on your feet
HAMBLETON SEPTEMBER 19, 2021
If you want to get better at anything,
you have to do that thing consistently and often, and
the same holds true for running. If you want to be a better
runner, you have to run. Of course, there’s only
so much running you can realistically do in a day, especially
if you’ve got a full-time job, family commitments
and social engagements. The good news is, there are several
ways you can improve your running performance that don’t
involve any extra running, and none of them require you
to change your daily routines in a significant way.
Recover (a.k.a. sleep)
Sleep is probably the easiest way to improve
your running performance and is also likely the most effective
on this list. The reason is that you don’t gain
fitness during your runs and workouts, you gain fitness
during the time between sessions when your body is recovering.
Sleep is the ultimate form of recovery when your body
is completely at rest, so if you’re getting less
than seven to eight hours of sleep per night, you’re
missing out on some serious recovery time (and thus, some
major performance gains).
Nutrition is crucially important to running well —
hence why we have an entire section of our website dedicated
to it. This doesn’t just mean eating vegetables.
Good running nutrition means eating enough to support
your training, making sure your meals are balanced so
you’re getting all the nutrients you need, drinking
enough water to keep you hydrated and energized and timing
your meals and snacks so you’re fuelling your workouts
properly. If you’re concerned your nutrition is
holding you back, make an appointment with a dietitian
who has knowledge about running who can help you make
a few tweaks to maximize your performance.
If you haven’t gotten on board with strength training
yet, you really should. You don’t have to spend
hours in the gym or start doing complicated moves with
hundreds of pounds. All it takes is a few simple, effective
exercises that are done with good form and consistency
to become a stronger, more injury-resilient runner.
Work on your breath
If you’re like many runners, you’re probably
not breathing as deeply as you could be. Particularly
when we start to increase the pace, we start breathing
even more shallowly, which is exactly the time when taking
full, deep breaths is even more important. As runner and
physiotherapist, Brittany Moran, suggested in this interview,
runners should focus on expanding their lungs fully when
they breathe to get the most oxygen possible to their
working muscles. Deep breathing can be practiced when
you’re laying in your bed before you go to sleep
or before you get up, and once you’ve got a handle
on it that way, you can graduate to sitting, then standing
and then try it out on an easy run.
This goes hand-in-hand with breathwork but brings even
more to the table. Yoga is a great way to practice mobility,
balance, breathing, core strength and can help you decrease
stress, which aids in recovery. Like strength training,
you don’t need to spend hours in a yoga studio to
reap the benefits, either — even 10-20 minutes a
few times a week can go a long way.
Work on your form
Over the years many experts have tried to define exactly
what proper running form looks like, but the truth is,
running form will vary from person to person and there’s
no “perfect” stride, foot strike, arm carriage,
etc. That being said, there are certain aspects of running
form that are worth working on to make you a more efficient
runner. Trying to force yourself to change your form while
you’re running likely won’t work (and could
even lead to an injury), but doing some form drills a
few times/week can go a long way in cementing good patterns
that will translate to your runs over time.
Slow down your easy days
OK, so technically this involves running, but we’re
not asking you to run any more than you’re already
running, just that you change the way you approach some
of your runs — 80 per cent of them, in fact. It
may sound counter-intuitive to slow down if you want to
get faster, but keeping your easy days easy will allow
you to work harder on the days you’re supposed to,
like during intervals and tempo runs. This will ultimately
have a greater positive impact on your running performance
than if you speed up your easy days and will prevent you
from getting burnt out or injured.
Photos This Week
Sep 22 Sunset over Laurentian trails
Sep 27 Minnow Lake
Sep 27 Finlandia
Sep 27 Finlandia
Sep 28 Laurentian Lake
Sep 28 Finlandia
Sep 28 Finlandia
Sep 28 Finlandia
Sep 29 Moonlight Trail
Sep 29 Bioski swamp
Upcoming Local Events
SUNDAY, OCTOBER 10, 2021
2021 SFC Turkey Gobbler
Walden Cross Country
Good afternoon Sudbury Runners and Walkers,
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
until Further Notice
North and Laurentian XC News
Laurentian University Cross-Country
September 26, 2021
Team returns to action at Western Invitational”
Following a twenty-two
month break from varsity competition due to the
pandemic, the Laurentian Voyageurs Cross-Country
Running team returned to Ontario University Athletics
(OUA) competition this past weekend at the Western
Invitational 8K Cross-Country Running Meet in
The women were led
by third-year Health Promotion and Concurrent
Education student, Angela Mozzon (Sudbury), who
covered the 8 kilometre rolling course on the
Thames Valley Golf Course in 34 minutes and 34
seconds, placing 64th overall. Mozzon was closely
followed by rookie and first-year Nursing student,
Kristen Mrozewski (Sudbury), who placed 69th in
a time of 34:50. Rounding out the scoring for
Laurentian included Sarah Booth (Peterborough)
in 81st place; Ashley Valentini (Oshawa) in 89th
and rookie Kylie Esposito (Sault Ste. Marie) in
92nd. The Voyageur women placed 11th overall in
the team standings with a score of 390 points.
On the men’s
side, third-year Criminology student Keon Wallingford
(North Bay) was the top Laurentian scorer, placing
52nd, in a time of 27 minutes and 16 seconds.
Rookie and Mechanical Engineering student Calum
Passi (Sudbury) was the next Voyageur across the
line in 63rd place. Other scorers for Laurentian
included Paul Sagriff (Kingston) in 79th; Nicholas
Lambert (Elliot Lake) in 81st and Cameron Date
(Haileybury) in 92nd. Displacers for the Voyageurs
included rookie Patrick Leroux (Wingham) in 104th,
Adam Kalab (Ottawa) in 109th and rookie Cameron
Heinz (Huntsville) in 110th. The Voyageur men
placed 12th overall in the team standing with
a score of 347 points.
“It was definitely
great to be back racing again” noted Head
Coach, Darren Jermyn. “Angela and Kristin
had solid runs on the women’s side. Keon
is coming back from being injured this past spring,
so I was happy how he competed today, and I know
he will be much closer to the front of the pack
when the OUA championships rolls around in early
November. Calum Passi also held his own as a rookie
running on this challenging course. We know we
can improve upon our team scores, particularly
on the men’s side, and that will be our
focus through our next major training block.”
Vees will be back in OUA regular season action
at the McMaster Bayfront Open on October 22nd.
XC athlete Angela Mozzon (#14) and Keon Wallingford
(#141) mid race at 2021 Western Invitational Cross-Country
Race in London, ON – Sept 25,21
46 Annual Vigars Salter
Western International Cross-Country Invitational
1. Guelph – 51 points
2. Western – 72 points
3. McMaster – 76 points
4. Laval – 77 points
5. Queens – 130 points
6. Toronto – 157 points
7. Windsor – 195 points
8. Waterloo – 214 points
9. Laurier – 346 points
10. Nipissing – 356 points
11. Laurentian – 390 points
1. Guelph – 33 points
2. Laval – 37 points
3. McMaster – 11 points
4. Queens – 120 points
5. Western – 122 points
6. Toronto – 133 points
7. New Brunswick - 205
8. Windsor – 295 points
9. Laurier – 307 points
10. Brock – 315 points
11. Waterloo – 336 points
12. Laurentian – 347 points
13. Nipissing – 425 points
Head Coach, Cross-Country Running and Indoor Track
information call me.
sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it
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