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      Hello Everyone,                                                                                                                                                                                                         November 18, 2021        

     In this Issue:

     

  1. Lest We Forget
  2. Can You Run in the Winter in Canada? YES, of course you can!
  3. A change in training leads Beland to a PB
  4. Photos This Week
  5. Upcoming Events: Dec 4 - 5 Virtual Santa Shuffle
  6. Running Room Run Club Update: 
  7. Track North and Laurentian XC News  

     

 

 

 

 

LEST WE FORGET

11/11/11

Nov 11, 2021 Memorial Park at 11 am

 

A small group gathered at Memorial Park to remember and honour our heroes

Thank you to the City for cleaning up the venue

 

 

 

 

 

 

Can You Run in the Winter in Canada

Yes, of course you can!
Here are a few important notes for anyrunners out there training through the winter for the first time

January 2020 on Moonlight Trail


Running in the winter is much different than running in the summer. In the summer, it’s a carefree activity and it’s not too hard to convince yourself to get out the door. In the winter, though, you have to plan for the cold and the dark, and you might find yourself struggling to find motivation. Running through the months of November to March can be difficult enough, so here are a few tips to make training easier this winter for any runners out there.

Start off easy

Warming up is always important, but especially so in the winter. Even if you aren’t planning on going out for a fast or hard run, you should take it extra easy for the first five or 10 minutes of your session. Once your body warms up, you can pick up the pace.

Check the weather

Winter in Canada is unpredictable. One day it can be 5 C and the next it can be -10 C. Unlike in the summer, when you can pretty much always get away with wearing the same type of outfit, in the winter, you need a running gear lineup. Some runs all you’ll need is a shirt or two, leggings, your hat and gloves, but on other runs it’ll be necessary to throw on a sweater, a jacket, a buff and maybe even more. Before every run this winter, take a look at the weather forecast so you can dress accordingly.

Dress for the weather

Forget your winter coat and boots. When you run, your body generates a lot of heat and you’ll quickly find yourself soaked in sweat if you bundle up in your regular winter gear. The secret to keeping heat and perspiration in check during intense physical activity? Dressing in layers. Layering is a very efficient way to regulate your body temperature.

Layer 1: The bottom layer should be like a second skin: thin, flexible and comfortable. You’ll want to wear a top made with moisture-wicking fabric and, ideally, anti-friction flatlock seams. A merino base layer is an excellent choice. Merino wool stores heat in the fibres, absorbs moisture on your skin and lets the wetness evaporate. It can absorb up to 30% of its weight in water and still stay dry to the touch. Cotton takes a long time to dry, so avoid wearing it.

Layer 2: The middle layer should act as an insulator but still make it possible for moisture to escape. A long-sleeved fleece jacket or pullover can do the job, but you can also go with a second, slightly thicker merino wool layer. Choose a fitted shirt that’s big enough to wear over your base layer but still allows a full range of motion.

Layer 3: The top layer should protect you from the elements. Go with a windbreaker or lightweight, breathable shell that wicks away moisture. Ideally, you should be able to fold it up compactly in case you get too hot. Down can be an excellent option because it’s compact and light, but keep in mind that the feathers lose their effectiveness when wet.

For your lower body, wear running tights or pants that will protect you from the wind or cold while still letting moisture escape. Our Active Sport base layer bottoms for men and women are specifically designed to adjust to your body and manage moisture. If you need to, you can wear them underneath your running shorts to keep your derrière extra warm!

As the days get shorter, makes sure your running gear has reflective detailing so you’re always visible.

Protect your extremities

They say 70% of body heat leaves through the extremities—meaning, the head, hands and feet, which incidentally can also easily freeze. Protect your extremities with KOMBI accessories, specifically designed for harsh Canadian winters.

Hands: The Wrap is a lightweight glove with GORE-TEX InfiniumTM, which is an excellent barrier against the wind. Light and flexible, the Wrap easily wicks away moisture and moulds to the shape of your hand so you still have full use of your fingers.

Head: Protect your head and ears with a comfortable toque or beanie—one that’s not too thick, too warm and doesn’t obstruct your vision. Our ACTIVE WARM Helmet Beanie is the ideal choice. With its smooth brushed interior and reflective logo, it’s the ultimate hat for winter sports. Wearing a balaclava or neck warmer helps warm up the air you breathe and reduces the risk of irritating your lungs and throat. It’s also recommended to breath in through your nose and out through your mouth—this warms up the air and adds moisture to it before the air goes into your lungs.

Feet: Wearing knee-high socks can improve your blood flow, protect you from the cold and prevent your ankles from being exposed to the wind and snow. Our merino wool socks were specially designed to keep your feet toasty warm. We recommend our Hybrid Alpaca wool socks, since this type of wool naturally repels water. And, our Hybrid Primaloft® socks are made of ultra-fine polyester fibres to control moisture. They are lightweight, soft and quick drying.

Don’t trust the snow

Be careful when you run on potentially slippery roads. Even if the snow on the ground looks like it’s packed down well, it can be slippery. Sometimes only a small dusting of snow covers the ice, and if you step on that, you’ll end up on the ground. It’s especially important to take it easy around corners. It’s OK to run fast in the winter, but make sure you focus on where you’re stepping so you can be as safe as possible every run.

Run during the day (if possible)

If you can, stick to daytime running. That might not be possible for people with 9 to 5 jobs, as it’s dark when you get up for work and dark by the time you get home, but take any chance you get to run when it’s light out so everyone else on the road can see you. Winter driving conditions are already sketchy enough with the snow and ice on the roads, and adding darkness into the mix makes matters even worse. If you can’t swing a daylight run, at least wear reflective clothes to make yourself as visible as possible.

Try out a race

This winter you might not be able to find an in-person race, but that doesn’t mean you can’t jump into virtual events. A lot of people reserve races for the spring, summer and fall, but why deprive yourself of competition for an entire third of every year? Do yourself a favour and enter some virtual races this winter. It’ll help motivate you in training and add some fun to your schedule.

Final word of advice

Run at your own pace. In winter, road and sidewalk conditions and the weather can have an impact on your performance. Be sure to listen to your body, recognize your limits and stop if the task becomes to difficult. Remember: health and safety first.

Have fun this winter!

 

 

 

 

 

A change in training leads Beland to a PB
Randy Pascal
2021-11-16



It's not the least bit unusual for elite distance runners to tinker with their training, searching for that bit of extra speed and endurance that shaves precious seconds off the clock.

Twenty-four year old Laurentian University graduate and long-time Track North Athletic Club representative Caleb Beland did exactly that - and the results could not have been better.

Competing at the Canadian 10 KM Championships earlier this fall, Beland blitzed across the finish line in a time of 31:11, exceeding his own expectations as he continues to progress, even while juggling post-graduate studies in Toronto.

Coming on the heels of a very good but challenging final year of OUA competition in 2019-2020, this first real race result since the sort of quasi pandemically altered Athletics Ontario Cross-Country Championships in the fall of 2020 was just about as encouraging as they come.

It most certainly signalled that a fresh approach adopted not all that long ago was clearly paying off.

"I ended up burning out pretty hard with school and everything," said Beland recently. "I had to change a lot of things, coming into this season. The quantity of training had to change, just ensuring that I had the energy to train."

"In one week in the spring, I ran over 100 miles, which is excessive," added the young man who represented the Bishop Alexander Carter Gators at OFSAA during his high-school career. "I ended up being completely exhausted, both physically and mentally."

It's sometimes a difficult concept to grasp - reducing your overall mileage is not necessarily a bad thing.

"Coming into this fall, I would approach it a little differently, topping out at 120 kilometres," said Beland. "Every other week since I've been back, I run 100 kilometres a week."

"I felt good coming into the race; good workouts with a lot of consistency," he added. "You see it building your confidence. I am ready, the workouts show that I am ready."

The truth is that Beland could not have asked for a better setting. With the possible exception of a strong headwind in the first half of the out and back course, leading to a negative split of 15:58 at 5 kms, the inclusion of the local runner in the elite field offered just the pace that he needed.

"Based on the fact that there were some ridiculously fast runners in the field, I knew that they were going to go out really fast," noted Beland. "I went out in a much more conservative 3:04 (first kilometre), but then I tucked in through the whole first half."

"I didn't want to eat any wind at all."

"Right as we hit the turnaround, I made my move," continued Beland. "I knew that the wind would be at our backs so it was time to go. I made the move and took four others with me. I was hauling the whole way back."

The exhiliration was palpable as the first year student at the Canadian Memorial Chiropractic College broke new ground in Toronto. In his mind, it very much reminded Beland of qualifying for OFSAA for the very first time, or reaching that same standard at the OUA level as a member of the Voyageurs.

"Coming into the race, I thought anything low 31's would be a big win," he said. "Anything sub 31:30 and I would have been satisfied - but this was really low."

"I didn't think I was going to split the way that I did; I didn't think I would be that slow in the first half," Beland acknowledged. "But I didn't think my second half would be as fast as it was."

 

 

 

 

 

Photos This Week

Nov 11 Kivi Park Sunrise

Nov 11 Kivi Park

Nov 13 Rocks!! Saturday am run

Nov 13 Ramsey Lake sunrise

Nov 14 Minnow Lake

Nov 14 Finlandia

Nov 14 Finlandia

Nov 14 Finalndia

 

 

 

 

Upcoming Local Events

   Dec 4 - 5, 2021

VIRTUAL 2021

Information

Register

 

 

 

 

 

 

 

 

 

 

 

 

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
vtperdue@cyberbeach.net

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

ttp://www.sudburyrocksmarathon.com/

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