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  Hello Everyone,                                                                                                                                                                                                      April 21, 2022        

     In this Issue:


  2. 3 ways pro athletes run faster for longer
  3. Photos This Week
  4. Upcoming Events: May 22 Apex Warrior Trail Race Series 2022 is live! May 28 Defeat Depression, May 29 SudburyRocks!!! Virtual Event, April - June 30 Girls Run Sudbury
  5. Running Room Run Club Update: 
  6. Track North and Laurentian XC News






MONDAY, APRIL 18, 2022


Kenya’s Evans Chebet has won the 2022 Boston Marathon in 2:06:51 to earn his first Abbott World Marathon Major title. Previous champions Lawrence Cherono (2019) was second in 2:07:21 and Benson Kipruto (2021) was third in 2:07:27.


Peres Jepchirchir has won the Boston Marathon. On a cool, sunny morning in Boston, the strongest women’s field in the race’s history made the journey from Hopkinton to Boylston for the 50th anniversary of the women’s race. In a thrilling sprint to the finish, it was reigning Olympic champion, Peres Jepchirchir, who took the win in 2:21:02. Ababel Yeshaneh of Ethiopia fought hard to beat her but had to settle for second, only four seconds behind her in 2:21:06. Mary Ngugi of Kenya was third in 2:21:32.


Top Canadian results at the 2022 Boston Marathon
Canada had 13 non-elite runners finish in the top 10 in their age groups, with eight finishing in the top three

The 2022 running of the Boston Marathon was full of excitement, suspense, heartbreak and triumph, and that excitment was not reserved solely for the elite packs. Thousands of Canadians toed the line in Hopkinton on Monday, and many of them had spectacular performances. Here are your top Canadian results from the 2022 Boston Marathon.

Canada had three Olympians in the men’s and women’s elite fields today. Trevor Haufbauer was Canada’s top male finisher, crossing the finish line 15th place in 2:10:52–the fastest ever time by a Canadian at Boston. Malindi Elmore and Natasha Wodak were the top Canadian female finishers, with Elmore finishing 11th in 2:27:58 (also the fastest time for a Canadian woman at Boston) and Wodak in 19th in 2:35:08. Both women were second and third in their age categories, respectively. Kate Bazeley was Canada’s other top female finisher, crossing the line in 24th in 2:38:26.

Top Canadian age group finishers
Canada saw 13 other runners finish in the top 10 in their age categories, including eight who were in the top five:

Dennis Mbelenze (NS, M40-44): 2nd in 2:26:07
Steven Lawrence (M40-44): 3rd in 2:27:20
Nuru Mahamoued (BC, M55-59): 10th in 2:53:46
Paul Huyer (Ont., M60-64): 2nd in 2:55:16
Denise Robson (NS, W50-54): 1st in 2:57:39
Linda MacDonald (NS, W55-59): 2nd in 3:06:17
Jacqueline Petterson (BC, W50-54): 7th in 3:14:09
Stephanie Jobin (Que., W50-54): 10th in 3:15:50
Louise Voghel (Que., W65-69): 2nd in 3:33:40
Richard Richard (possibly a typo, NS, M70-74): 9th in 3:36:38
Bruce Brown (Que., M75-79): 1st in 3:47:40
Odette Gelinas (Que., W65-69): 9th in 3:49:56
Milos Kostic (Sask., M80+): 1st in age group in 5:11:48


Sudbury Results

Congratulations to Michelle and to other locals who I may have missed

Race Last Name, First Name Time OverAll Sex Place Net Time Country BQ*
  (Sex/Age)   Place /      
        Div Place      
Boston Marathon Bryson, Michelle (F) 3:42:45 13192 3856 / 754 3:40:40  Canada  

Boston Marathon - Results
Boston, MA USA
April 18, 2022
Finishers: 24607, Males - 14065 , Females - 10542
Male Winner: 2:06:51 | Female Winner: 2:21:01
Average Finish Time: 3:45:09 | STD: 0:43:49








3 ways pro athletes run faster for longer
These simple training tactics will improve your aerobic engine and help you achieve your running goals

One of the biggest challenges runners face is how to translate their speed over a shorter distance, like a 5K, into a good result over a longer distance, like a marathon. Runner, sports rehabilitation therapist and coach James Dunne comes across this issue with many of his athletes. He explains three ways that pro athletes accomplish this and how recreational runners can apply these principles to their training to be able to run faster for longer.

Improve your aerobic engine
The first and arguably most important way elite athletes build up their speed endurance is by improving their aerobic engine. Dunne explains that the only way to do this is to build a bigger base of aerobic fitness through three types of sessions in your weekly running program: the long run, midweek aerobic runs and tempo workouts.

The long run: The pace should be slow and steady, firmly in your aerobic zone. You should be able to maintain a back-and-forth conversation fairly easily during your long run. The length of your longest long run will vary depending on the length of your goal race.

Midweek aerobic runs: As Dunne explains, if you’re running three times a week, doing one long run, one threshold (or tempo) run and one easy run, the best way to see improvement is to add another easy aerobic day, rather than another workout. This allows you to accumulate more weekly mileage without placing undue stress on your body. Dunne encourages most runners to build toward running around six hours per week.

Tempo workouts: These workouts are run at the point when your aerobic system is topping out and your anaerobic system is starting to kick in (a.k.a. your lactate threshold). In other words, a tempo run should be done at a pace that feels “sustainably uncomfortable.” As you do these types of workouts, your body will be able to run at an increasingly faster pace before you reach your lactate threshold, allowing you to run further, faster.






Photos This Week

April 13 Rocks!! Wednesday pm run

April 14 Nature Chalet


April 15 Fourth Ave

April 16 Bell Park

April 16 Rocks!! Saturday am run

April 16 Civic Cemetery

April 16 Finlandia

April 17 Finlandia

April 17 Lowes

April 18 Alban

April 18 Alban

April 18 Alaban

April 19 Moonlight trail backcountry

April 19 Perch Lake swamp

April 19

April 19













Upcoming Local Events


  May 22, 2022

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!






  May 28, 2022

Sudbury 9th Annual Defeat Depression Walk/Run
Sudbury, Ontario
May 28, 2022









   May 29, 2022

Virtual SudburyRocks Marathon 2022 Presented by Ionic Engineering








   April - June 30  

The moment we have all waiting for! Girls Run Sudbury REGISTRATION is now OPEN! This will be our last virtual event before going in person in 2023!

Start your training, set yourself an achievable goal and strive for it. You will have the month of July to submit your best result. Looking forward to see you all achieving you personal best in 2022.









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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