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      Hello Everyone,                                                                                                                                                                                                      March 31, 2022        

     In this Issue:


  1. Around the Bay 30km Results
  2. YMCA Race To The Finish Line This Saturday
  3. 9 rules of thumb for getting faster
  4. Photos This Week
  5. Upcoming Events: May 22 Apex Warrior Trail Race Series 2022 is live!
  6. Running Room Run Club Update: 
  7. Track North and Laurentian XC News






Around the Bay 30km Results

Local 30km Finishers



Congratulations to all Around the Bay 30km runners. I am very impressed with your times on a cold windy course. Two of us did not travel to Hamilton but ran it virtually. Not the same experience at all but we did get it done.

Of special note this was my 25th year in a row completing the 30km event. A long time goal finally accomplished by simply putting one foot in front of the other and continuing same until the 30km mark came up. Great memories! It is my favourite road course.

Vince P.




1456 Julianne Falconi Greater Sudbury F35-39 439 81 17 0:46:09 1:09:48 1:33:38 2:22:38
1417 Chantal Dagostino Skead F45-49 476 91 9 0:46:24 1:10:42 1:34:54 2:23:48
4738 Marc Cayen Sudbury M40-44 642 503 86 0:46:04 1:09:43 1:33:33 2:28:29
4649 Paul Guerin Sudbury M45-49 763 578 87 0:49:06 1:14:15 1:39:10 2:32:28
1302 Ashley Hayes Sudbury F35-39 1037 269 54 0:52:32 1:19:30 1:46:44 2:41:31
786 Tricia Goeldner Sudbury F50-54 1042 271 25 0:51:47 1:18:50 1:45:42 2:41:34
1457 Barrett Eubanks Lake Elsinore M35-39 1235 877 119 0:55:00 1:21:08 1:48:33 2:46:24
814 Aislyn Ireton Greater Sudbury F25-29 2167 820 101 0:50:46 1:22:30 1:57:57 3:12:49
112 Ginny Dénommé Sudbury 45   75/120 VIRTUAL       3:34:42
162 Vincent Perdue Sudbury 71   55/59 VIRTUAL TRAIL RUN   4:44:45

All 30km Results


Pre Race




  April 2, 2022

YMCA Race To The Finish Line


Join us at Kivi Park on Saturday, April 2nd, 2022, from 9:00 AM-2:00 PM for a 1k, 5k, 10k & 21k trail race to raise funds to directly support YMCA's My Y is Resilient Campaign to help reach their goal of raising $2 million dollars!

Race Information
YMCA's Race to the Finish Line

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






9 rules of thumb for getting faster
Performance coach Steve Magness gets real about what you really need to do to become a better runner


Performance coach and author of Peak Performance and The Science of Running, Steve Magness, is known for sharing his wisdom with runners on his Twitter feed. In his most recent thread, he focuses on the basics, reminding runners what truly matters when it comes to getting fitter and faster. Runners who are looking to snag a new PB should check out his nine rules of thumb for getting faster below and start applying them to their training.

Rule 1: consistency is the most important aspect of your training

You can’t rush progress. The only way to improve at running (and most things, really) is consistently working on a daily, weekly, monthly and yearly basis to achieve your goals. As Magness says, you can’t skip steps. You also have to work in amounts that allow you to stay healthy — sure, running 100 kilometres a week might help you progress faster, but if you can’t dedicate enough to time recovery in order to handle that volume, you’ll just end up injured and set yourself back.

Rule #2: Keep your hard days hard and your easy days easy

Many runners make the mistake of doing all of their mileage at relatively the same effort, which is often too hard for an easy day and too easy for a hard day. Your hard days need to be hard enough that you force your body to adapt to the effort, and your easy days need to be easy enough to absorb that training effect.

Rule #3: be intentional with your data measurements

A lot of runners love looking at their running data. If you’re like most, you’ve probably started to adjust your training to see changes in those metrics, so whichever you choose, you want to make sure it’s actually leading you in the right direction. This is why Magness says you need to be intentional about which metrics you use. For example, many runners like to look at their total weekly mileage and focus on increasing that number, but maybe that’s not what you need. Depending on your level and the race you’re training for, you might be better off monitoring your heart rate metrics to change the intensity of your workouts, rather than the distance.

Rule #4: listen to your body

As Magness points out, your body is constantly giving you feedback, which gives you insight about how well you’re recovering, how hard you’re working and even what you should or shouldn’t be doing during training. The better you are at picking up on and listening to these signals, the better you’ll be at understanding what your body needs and avoiding injuries.

Rule #5: recovery is important

Fitness improvements don’t happen during workouts, they happen when you’re recovering between bouts of hard work. For this reason, recovery is just as important (if not more important) than your actual training, and runners who don’t emphasize recovery often end up over-trained. If you’re not fully recovering between hard workouts, space them out. For example, you could try a 10-day training week if you need more recovery time.

Rule #6: know what you’re trying to improve

There are many different types of runs and workouts, and each one is meant to improve one specific aspect of your fitness. There is no “perfect” or magical workout that’ll dramatically improve your running performance. When you’re designing a training plan, make sure you know what you’re trying to improve during each session, and design the workout accordingly.

Rule #7: find the right balance

To excel at any race distance, you need to find the right balance between speed and endurance. Exactly what that looks like depends on the athlete and the race. A 5K, for example, requires much more speed, while a marathon is heavily on the endurance side. Each distance, however, requires a bit of both. Find what your balance needs to be and adjust your training accordingly.

Rule #8: one step at a time

As we said earlier, you can’t rush fitness. Magness encourages runners to wait until their bodies are ready to take the next logical step, and only make changes when your body has had a chance to absorb your training. For many runners, this can be a slow, sometimes frustrating process, and having the patience to progress logically and safely can be difficult, but it will ultimately make you a stronger runner than you would have been otherwise.

Rule #9: Manage your effort

Or, as Magness puts it, “win more workouts than you lose.” It’s sometimes hard to find the right balance between just-hard-enough and too hard. If you’re walking away from every workout feeling trashed, you’re probably either over-doing it during workouts, or under-recovering between sessions so that you’re note actually ready to do the workout.

Frank Shorter said it best:
2 hard workouts and a long run, plus as much volume as you can handle. Do that for years.

Bonus: two more training rules of thumb
So what does this actually look like in training? Magness sums it up with two rules runners can follow when designing training programs:

First, focus on extremes: runs plenty of easy mileage, along with plenty of short, fast work that won’t tire you out (like 100s). Practice staying relaxed while running fast.
Next, work toward the middle: keep your easy runs easy, but use a variety of intensities to achieve different training adaptations.

Training can get complicated, but it doesn’t have to be. As an athlete, you can get most of the way simply by nailing the basics, and you can leave the more complicated stuff up to a good coach.


Read Magness's detailed tweets included in the article here





Photos This Week

Mar 23 Rocks!! Wednesday pm run in a blizzard

Mar 24 Moonlight side trail

Mar 24 Duck Trail

Mar 25 Loach's path

Mar 26 Rocks!! Saturday am run

Mar 26 Rocks!! on Arlington trail

Mar 27 Bioski

Mar 28 Laurentian Lake

Mar 30 Ramey Lake sunrise

Mar 30 Ramsey Lake sunrise

Mar 30 Bioski sunrise

Mar 30 Perch Lake trail















Upcoming Local Events



Apex Warrior Trail Race Series 2022 is live!


3 epic trail races in 3 different locations. This our first year having all our events go live and they are going to be bigger than ever.
Race #1 - Apex Sprint
Date - May 22

Distances - 6km - 12km
Location - Laurentian Bio-ski chalet
Race #2 - Apex Rush
Date - July 31

Distances - 6km -12km - 25km
Location - Walden Mountain Bike trails
Race #3 - Apex Warrior
Date - Sept 18

Distances - 6km-12km-25km-50km
Location - Laurentian Nature chalet
Head to www.apexwarrior.ca for registration and more info.
Start running, it’s time to race!









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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