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      Hello Everyone,                                                                                                                                                                                                         February 10, 2022        

     In this Issue:


  1. Rehab to Racing - Post-collegiate running
  2. Take two hikes and call me in the morning
  3. The craziest active streaks in running
  4. Photos This Week
  5. Upcoming Events: Feb 1 - Mar 1 Running Room Hypo Half Virtual . Mar 2 The 3k Secret Marathon, April 2 YMCA Race to the Finish Line
  6. Running Room Run Club Update: 
  7. Track North and Laurentian XC News  






Rehab to Racing

Some words of wisdom about post-collegiate running by LU alumnus, Emma Vaillancourt (Tallman).

forwarded by Dick Moss

Dear Post Collegiate Runner,

Life has changed a lot since your varsity days, but you are still a runner.
You may have more responsibilities to juggle, but you are still a runner.
You might feel guilty because you no longer run 6 days a week.
You are still a runner.
Your motivation will wax and wane. Some days you’ll feel fired up to crush a run, while other times you might just need a night on the couch.
You are still a runner.
You might start to find other interests, and feel guilty that they’re taking up the space that running used to.
You are still a runner.
You may have once dreamt of winning the team title, hitting a standard, making a National team. Now, you face uncertainty. You no longer have the support structure, the teammates, the schedule.
You are still a runner.
Life after collegiate sport is a big adjustment. This is a phase of growth, which isn’t always comfortable.
If you are a post collegiate runner, you are not alone. There is a path forward. Reflect on what got you hooked on this crazy sport in the first place. You now get to redefine what success looks like to YOU.
And remember, no matter what life looks like now, or how much (or little) of a priority running takes in your life, you will always be a runner







Take two hikes and call me in the morning

Dr. Melissa Lem has long been prescribing doses of nature to improve her patients' mental and physical health. Now, she's helped design Canada’s first large-scale nature prescription program, allowing health-care practitioners to formally prescribe time outdoors.

By Zack Metcalfe
December 7th 2020

Dr. Melissa Lem is a family physician in Vancouver who has embraced the mounting evidence linking time spent in nature to health. She has been informally advising natural outings to her patients for more than a decade.

Now, at long last, she is able to prescribe the measure formally, which has been shown to improve the odds patients will take the order seriously. Doctors won’t yet be paid for dispensing these prescriptions, so for now, their power is in their accessibility and persuasiveness.

Lem’s first prescription for nature, some 10 years ago, was to a young man struggling with ADHD at the University of Toronto. Now she prescribes it for a growing suite of conditions.

“We’ve broadened the kinds of patients we can, in an evidence-based way, prescribe nature to,” she said, listing mental, heart, lung and immune health in particular. Side-effects may include greater longevity, increased energy, improved pain management and the bettering of mood, among many other benefits.

Lem has been developing this nature prescription program for two years now in her volunteer role with the BC Parks Foundation, the charitable arm of B.C.’s provincial park network. As temperatures drop, COVID-19 lockdowns persist and Canadians prepare themselves for the loneliest winter in a century, she decided it was time to launch the initiative to address the mental health of British Columbians.

“Over the summer,” she recalls, “when the wildfire smoke from the United States drifted up here, I really saw the number of phone calls and patient appointments — for anxiety, for stress, for depression — skyrocket. It was incredible, actually. When that nature outlet was taken away from people (by the smoke), that’s when stress really rose.”

Prescriptions for nature became available through this program at the end of last month, and their availability will improve as more health-care practitioners sign up for the prescription packages, which include fact sheets, relevant literature and a unique provider code. This can be done on the program’s website.

In the coming months, Lem intends to expand the program to other provinces and territories, forging partnerships between health-care and parks organizations and sharing the resources she has spent years collecting. Until then, she said health-care providers outside B.C. can sign up in advance and will get their prescription packages when the program reaches them.

Each province will have to structure theirs differently, she said. Residents of B.C. have exceptional access to natural spaces compared to those living in other parts of Canada because its provincial park network has no entry fees. Nature prescriptions elsewhere will likely incorporate free park access, in theory from partnering parks, and perhaps some form of public transit assistance, potentially from participating municipalities, removing as many barriers to the fulfilment of these prescriptions as possible.

Partnering organizations in her program’s launch include BC Family Doctors, Nurse Practitioners of BC, the Canadian Association of Nurses for the Environment and, of course, the BC Parks Foundation. It only takes two hours a week, said Lem, for at least 30 minutes per outing, to make a measurable difference in someone’s mental health.

“I see nature as an essential health service for all Canadians and I think bringing together parks organizations and health-care organizations to create initiatives like this is incredibly important,” she said.

Dr. Lem is far from the only health-care practitioner to prescribe nature for patients. Small pilot programs have been gaining ground across the country, like those promoting well-being among low-income residents of Wasaga Beach, Ont.; managing post-traumatic stress disorder (PTSD) among veterans of the Canadian Armed Forces on P.E.I.; and bolstering the general health of Newfoundlanders with a partnership between Western Health, a provincial public health authority, and nearby Gros Morne National Park.

The health benefits of time spent in nature have been the subject of intense study in recent years, and have proven to be broad. The largest meta-analysis of its kind, including data from 143 studies internationally and published in the journal Environmental Research in 2018, concluded that increased green space exposure was associated with decreased cortisol (stress) levels, heart rate, diastolic blood pressure, HDL cholesterol, risk of pre-term birth, Type 2 diabetes and all-cause and cardiovascular mortality, and increased incidence of good self-reported health.

And new studies continue to reinforce past results. Lem references a study published in the journal Science Advances in October in which the playgrounds of 36 Finnish daycare children were transformed from being primarily gravel-based to primarily nature-based (forest floor, sod, planters for growing annuals and peat blocks for climbing and digging).

After 28 days in this wilder setting, the children's skin and gut microbiota became more robust and diverse, while markers of immune health and anti-inflammatory function surged. Getting results like this for health-care practitioners in B.C., said Lem, is a major goal of her program.

“To get the benefits of nature, you don’t need to be in old-growth forest far away from other people or on the side of a mountain. There is research showing that what matters is that you feel you’ve had a meaningful experience with nature,” said Lem, suggesting everything from backyard gardens to urban green space.

“I think there’s a lot of power in your health-care professional recommending nature to you,” she said. “Nature and health are having a major moment right now. I think nature prescriptions are what Canadian health care needs to heal and emerge from COVID-19 with resilience.”

Zack Metcalfe is a freelance journalist, columnist and author based in the Maritimes.







The craziest active streaks in running
Nick Willis' 20th year of a sub-4 minute mile has sparked us to find other impressive active streaks


On Jan. 29, New Zealand’s Nick Willis ran another sub-4 minute mile at the NYC Millrose Games for the 20th consecutive year. This achievement is something only a few runners have come close to, which has sparked us to find the craziest active running streaks.

Willis first ran sub-4 during his undergrad at the University of Michigan in 2003 (3:58.15). At last weekend’s Millrose Games, Willis broke four minutes for the 63rd time in his career (3:59.71), which marked the 20th consecutive year he has run sub-4 miles. Willis is New Zealand’s only two-time Olympic medallist in the 1,500 metres, winning a silver medal in Beijing and bronze in Rio. In 2020, Willis passed his countryman, Sir John Walker, who previously held the consecutive sub-4 mile record of 18 years.

Simon Laporte – 46 years of running every day
At 46 years, the Notre-Dame des Prairies, Que. runner holds the longest active run streak in Canada. Laporte began his streak on Nov. 27, 1975, and hasn’t missed a day since. The 70-year-old run streaker has no plans to stop anytime soon, and he is planning for his streak to reach 50 in 2025. The longest active streak in the world is held by Jon Sutherland of Utah. Sutherland’s run streak of 52.7 years recently passed the legendary record set by Ron Hill (52.1) last year.
Streak Runners International (SRI) says for runs to qualify as a streak, they must cover at least one mile (1.61 kilometres) each day. The run may occur on the road, track, trails, or treadmill, but a minimum of one mile must be completed.

Lois Bastien – 41.8 years of running every day
Bastien holds the longest-standing women’s run streak record, at 42 years. She is now 79 and still runs every day in her home state of Florida.

Ben Beach – 54 consecutive Boston Marathons

Although Beach does not have the record for most Boston Marathon finishes (58), the 72-year-old marathoner does have the record for most consecutive Boston Marathons (54). Beach ran his first Boston in 1967 when he was 18. This year, Beach completed his 54th consecutive Boston Marathon, finishing in 5:47:27.

Allyson Felix – Five straight Olympic Games with a medal in track and field
U.S. sprinter Allyson Felix is one of the greatest female Olympians ever. She has not only represented her country at five straight Olympic Games, but she has also medalled at all of them (seven gold, three silver and one bronze) – a feat that no other female athlete has accomplished in track and field. Although Felix intended that Tokyo would be her last Olympics, her streak will remain active until Paris 2024, where Jamaican sprinter Shelly-Ann Fraser-Pryce will get the chance to equal her at five consecutive Olympics with a medal.

Karl Meltzer – a 20-year streak of winning a 100-mile race
Meltzer, 54, has been on the elite ultramarathon scene for more than 20 years. With his most recent win this year at the Beast of the East 100-miler, he has won a 100-miler for 20 consecutive years, bringing his career total to 45 wins over 100 miles. This is an unprecedented number, and the only person who can top it (for now, at least) is Meltzer himself.







Photos This Week

Feb 3 Moonlight Poleline sunrise

Feb 3 Poleline bypass sunrise

Feb 3 Poleline crow

Feb 3 Poleline eagle from a distance

Feb 3 Bioski

Feb 3 Bioski

Feb 3 Bioski

Feb 4 Perch Lake trail

Feb 4 Perch Lake trail

Feb 4 Perch Lake trail

Feb 4 Perch Lake trail

Feb 4 Perch lake trail

Feb 4 Perch Lake trail

Feb 4 Sudaca

Feb 5 Rocks!! Saturday am run

Feb 6 Snowstorm on Moonlight trail

Feb 6 Perch Lake trail

Feb 6 Perch Lake trail

Feb 6 Perch Lake trail

Feb 6 Perch Lake trail

Feb 7 Laurentian trail

Feb 9 Perch Lake trail













Upcoming Local Events


   February 1 to March 1, 2022


Event Information and Registration

Hypothermic Half Marathon 2022 - Virtual Run Canada

Tuesday February 1st to Tuesday March 1st, 2022 / Wherever you are in Canada

Course Map (if you wish to use them)

Alternate Map




  Mar 2, 2022

Join us for The Secret 3K run/walk. Held during the week of International Women's Day, this race celebrates our right to be free to run. We're inviting everyone to come together in solidarity supporting the right all humans should have to walk or run free of fear in their community.

The Secret 3K - 2022
The Secret 3K: Wednesday, March 2, 2022 - Registration





  April 2, 2022

YMCA Race To The Finish Line

Race Information
YMCA's Race to the Finish Line presented by NSS Canada and designed by Apex is a 1k, 5k, 10k & 21k trail race at Kivi Park. Funds raised will directly support YMCA's My Y is Resilient Campaign to help reach their goal of raising $2 million dollars.

Join us at Kivi Park on Saturday, April 2nd, 2022, from 9AM-2PM. Award ceremony and cash prizes will be awarded at the Gala following the race from 6PM-10PM at Science North’s Vale Cavern.

All Info and Registration









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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