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      Hello Everyone,                                                                                                                                                                                                         November 4, 2021        

     In this Issue:


  1. NOSSA results
  2. 6 keys to enjoying running for the long-haul
  3. Photos This Week
  4. Upcoming Events: November 7 Run to Remember
  5. Running Room Run Club Update: 
  6. Track North and Laurentian XC News  





NOSSA results

First team road trip in 19 months! And it was a good one. Northern Champs for the team, and Kaeden is the Senior Boys NOSSA Champ! 6 teams heading to OFSAA!


Lucia Salmaso leads the Novice race


History was made yesterday in Sault Ste Marie as Lucia Salmaso captured the Gold Medal in the Novice Girls 4 km XCountry race. She will move on to compete in the OFSAA Championship next week. The Novice Girls team finished 4th overall out of all Northern Ontario teams. Congrats to all runners on a fantastic season. A special thank you to Mr. Van Mierlo for coaching and accompanying the team yesterday. Go Regals go!



SDSSAA races a decent, if not perfect, predictor of NOSSA results
:Randy Pascal For The Sudbury Star
Publishing date:Oct 28, 2021

Lucia Salmaso


Kaeden Ward


While the city cross-country championships contested one week earlier certainly provided a general handicapping of the Sudbury and area talent, there were still a handful of notable shuffles in the placement as the NOSSA races were staged Wednesday on St. Joseph Island.

Nowhere was this more apparent than in the novice (Grade 9) age bracket, where both the boys and girls races saw a flip-flopping on the top two slots in moving from SDSSAA to NOSSA.

Trailing Monique Fitzmaurice (LEP) by nine seconds at Kivi Park, Marymount freshman Lucia Salmaso turned things around on the island located in the St. Mary’s River, just outside of Sault Ste. Marie, edging her local counterpart by eight seconds to claim gold.

An avid runner for several years now (and fledgling triathlete), Salmaso is as devoted to her craft as any Grade 9 student in the city.

“My coach (Dick Moss) would look at my times and he would tell me that I was getting better,” explained Salmaso, who still entered the race with relatively guarded optimism.

“He made me work on some hills in the bush and that helped a lot.”

The other caveat to the NOSSA meet versus the one hosted in Sudbury was the re-introduction of the mass starts, with athletes now fully capable of tracking the whereabouts of their stiffest competitors from start to finish. If nothing else, it forced one and all into some sense of race planning, with a 70-runner novice girls field much different from what the locals would have experienced with the staggered starts last Wednesday.

“It was a little bit nerve-wracking and intimidating seeing all of the other girls line up on the line,” noted Salmaso. “I just focused on trying to get out first, just so that I’m not stuck behind people or stuck in a big group of people. In the middle of the race, I started slowly pulling away from people.

“In the middle, everyone settled down into their own pace and that’s when I realized I wasn’t that close to anyone anymore.”

For a 14-year-old whose presence at local races is as common as many adults two or three times her age, the new high school setting brings with it the need to gradually gain some perspective of the field.

“For Sudbury Rocks and those kinds or races, I know who most of the well-known athletes are here, so I know who I should stick with,” said Salmaso.

“But with OFSAA and these high-school runs, I don’t know who is going, so it’s different.”

Different was also the feeling for fellow novice Nicho Labrecque of Lo-Ellen Park. A longtime hockey teammate and cross-country trail adversary of city champion Adam Urso of St. Charles, Labrecque flipped the script at NOSSA, besting his friend by five seconds (he was 16 seconds back at SDSSAA).

“This year, he beat me at all of the prelims and city championships, but I caught him today,” said Labrecque. “All of the other races were time trials, so I wasn’t really sure what time I needed to run. In today’s race, I was right with him and was able to run with him.”

If there was one recurring theme to the race impressions of the Sudbury contingent, it was definitely the landscape that would great the competitors right from the start line.

“It starts off with a big hill, so I started off looking for Adam to stick near him,” explained Labrecque. “One guy joined us and I had planned to try and take off about two km into the race.

“Adam and the other guy were going back and forth and battling and they looked pretty tired, so up the hill, I took off. I thought it was a good time to make a move since I knew that Adam could out-sprint me if we were close in the final kilometre.”

Even those with far more race experience than the young novices were struck by the challenge they faced out of the gate.

“I was terrified when I first saw that hill — all of us were,” said Lo-Ellen senior Liam Lacroix, with a laugh. “We pulled up in the bus and said, ‘do we have to run that?’

“But honestly, it wasn’t that bad once the adrenaline was pumping.”

After finishing fourth at city championships, the 16-year-old former student at St. Paul Catholic Elementary School came through with his best performance of the season, narrowing his gap on teammate and front-runner Kaeden Ward to just 16 seconds after finding himself almost a minute behind just one week ago.

“I just wanted to be able to see Kaeden (throughout the race),” suggested Lacroix. “We’ve been in close competition last year, but I haven’t been doing a well this year. That was my goal, just to see him.”

Ironically, it was Kaeden’s father, as much as anyone, who allowed this goal to become a reality for Lacroix.

“I was never serious about running until Grade 9 when Mr. Ward (Colin, Lo-Ellen head coach) got me into it,” said Lacroix. “I’ve been hooked since then. Since I started at Lo-Ellen, I’ve been following Mr. Ward’s ways. It has just been that way. ” He most definitely has had company. Lo-Ellen captured the team banner in four of the six divisions, finishing second in the other two.

Following is a complete list of the top three in each race as well as any top ten finishers from Sudbury:

Novice girls

– 1st: Lucia Salmaso (MMT), 17:07

– 2nd: Monique Fitzmaurice (LEP), 17:26

– 3rd: Gracie Dale (LEP), 18:03

– 6th: Tessa Ranger (HOR), 18:45

– 9th: Maija Nener (LEP), 19:16

Novice boys

– 1st: Nicho Labrecque (LEP), 15:11

– 2nd: Adam Urso (SCC), 15:16

– 3rd: Wes Buell (WFSS), 15:21

– 6th: Hudson Crowder (LEP), 16:09

– 8th: Max Portelance (CND), 16:17

Junior girls

– 1st: Maren Kasunich (MSS), 18:44

– 2nd: Lauren Pineau (LCS), 19:43

– 3rd: Syla Swords (LEP), 20:48

– 4th: Georgia Lepage (STB), 21:36

– 8th: Finlay Cuza (LEP), 23:16

– 9th: Isabelle McKague (LEP), 23:17

– 10th: Bay Jones (LCS), 23:19

Junior boys

– 1st: Sam Rice (LEP), 17:39

– 2nd: James Bertrim (LCS), 18:18

– 3rd: Brodie Pennie (MSS), 18:25

– 4th: Owen Dobson (LEP), 18:37

– 5th: Nolan Kuhlberg (LEP), 18:50

– 6th: Liam Binks (LCS), 18:56

– 8th: Jacob Barney (LEP), 19:14

– 10th: Callum Baron (LCS), 20:28

Senior girls

– 1st: Michelle Pilon (FC), 24:40

– 2nd: Hannah Heimonen (SH), 24:51

– 3rd: Emilie Mirfield (ESCA), 25:56

– 5th: Avery Sutherland (LEP), 26:30

– 6th: Sophia Oommen (LEP), 26:37

– 7th: Payton Brear (LAS), 26:46

– 8th: Sarah Lanthier (LEP), 26:59

– 10th: Ali Bertrim (LEP), 27:32

Senior boys

– 1st: Kaeden Ward (LEP), 20:45

– 2nd: Liam Lacroix (LEP), 21:01

– 3rd: Owen Roney (LCS), 21:36

– 4th: Brandon Radey (LAS), 21:53

– 9th: Nicolas McGee (SCC), 22:36

– 10th: Travis Annett (LCS), 22:42











6 keys to enjoying running for the long-haul
Performance coach Steve Magness offers his advice to prevent disappointment and burnout


Running is a great sport. It challenges you physically and mentally, pushes you to limits you didn’t know you had, introduces you to new friends and provides a great way to explore new places. Like with many things, however, it’s easy to become obsessive about it, which can ultimately lead to burnout and disappointment. Steve Magness, performance coach and author of Peak Performance, The Passion Paradox and The Science of Running, shared his own experience with an obsession for the sport in a thread on Twitter and offered several tips to help runners avoid the same pitfalls.


Steve Magness THREAD: When I was in high school I was a running phenom. Then I largely failed.

Here are lessons for the driven that I wish I knew when I was obsessively training and neglecting just about everything else:


Learn to zoom out

Magness’ first piece of advice to runners is to have perspective when looking at how running fits into your life, and notes that having the ability to zoom out is one of the most important skills you can develop. He reminds runners that just because you’re good at running doesn’t mean that it’s the only thing that matters, and being obsessed about something isn’t the only path to success.


Being really good at something at a young age narrows your world. It seems like nothing else matters. That's false.

We need mentors and adults in the world to provide perspective. Having the ability to zoom out is one of the most important skills you can develop.

There are other paths besides going all-in, all the time.

Being obsessed about something seems like a prerequisite for success. That hard work and the grind is what will get you there. That's an illusion.



Hard work isn’t the only thing that matters
He goes on to say there are plenty of things that matter just as much (if not more so) as hard work. This includes things like recovery, spending time with friends and family or working on other hobbies. This will allow you to enjoy running even more, and be more present while you’re doing it.


Obsession can be both a gift and a curse. It all depends on how you utilize and handle it. Treat it with care. Learn how to direct it and use it when you need it. Learn how to turn the dial down, relax, and be in the moment.



Separate your identity from what you do
Magness explains that when you tie your identity too closely to what you do, any time you fail, it becomes a personal failure. Instead of you failing at running, you’re now a failure. It’s important to understand that running is something that you do, not who you are, so you don’t end up beating yourself up every time a run, race or workout doesn’t go well.


If you can’t separate yourself from what you do, the losses will hit particularly hard. Instead, embrace your complexity. Understand that running is something that you are really good at. It’s a passion. Embrace how much you care about the sport. But remember it isn’t who you are


Don’t get stuck in comparison mode
Magness points out that comparison lacks context, and often we’re not very kind to ourselves when we’re evaluating our own performances. “We look to our best performance and have amnesia on the rest,” he says.


Don’t get stuck in comparison mode.

Don’t look fondly at the glory days and think that they hold some secret to success. It worked in that moment. That moment is now gone.

Focus on what you can do at the moment to get better. Not what worked or didn't in the past.



Keep things in perspective
Runners tend to attach a lot of self-worth to their performances in races and workouts, which can be a dangerous mindset to fall into. Magness reminds runners that the people you’re closest to don’t care how fast you run, and won’t love you any less if you have a bad run or race.


Keep things in perspective.

No one really cares how fast or slow you run in circles, or whether you published in some magazine or not. The only people who truly care will be there even if you fail at all of those things.

The people who leave, don't really matter.


Don’t get weighed down by your goals
Having goals is a great idea, but as Magness says, goals have a tendency to shift from aspirational to anchors. This can weigh you down and stop you from enjoying the process of getting better, which can ultimately lead to burnout.


Instead of placing the focus firmly on an external result, shift the focus internal. You can’t truly control if you ever run a mile in under 4 minutes, or write a NYT bestseller. What you can control is getting better.

Being a better runner, person, and student.









Photos This Week

Oct 27 Minnow Lake

Oct 27 Minnow Lake

Oct 27 Minnow Lake

Oct 28 Laurentian Lake

Oct 29 Finlandia

Oct n 29 Minnow Lake

Oct 29 Bancroft trails

Oct 29 Finlandia

Oct 29 Finlamdia

Oct 29 HSN sunset

Oct 29 Pre Halloween run with Pierre, Ashley, Liz, Neha, Kelly and Vince

Oct 30 Laurentian loop

Oct 30 Laurentian loop

Oct 30 Laurentian loop

Oct 30 Laurentian loop

Oct 31 Crowley Lake

Oct 31 Linton Lake

Oct 31 Around Crowley Lake on the west side





















Upcoming Local Events

  November 7, 2021

Hybrid Event this year

Run to Remember, November 7th 2021

We are going hybrid this year! Participants can choose to do the run virtually from the location of choice or join us on the campus trails.

Registration Here

Maps for those who choose to run the existing College routes

1k Map Here      5k/10k Map Here


2021 Tee Logo






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 and Laurentian XC News









For information call me.
Vincent Perdue

Proud sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it




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