Hello Everyone,                                                                                                                                                                                                                    January 31, 2024        

                    In this Issue:


  1. Sudbury Fitness Challenge Standings after 1 Event
  2. Pay attention to lactate threshold in training
  3. Photos This Week
  4. Upcoming Events:   May 26 SudburyROCKS!!! Marathon
  5. Running Room Run Club Update: 
  6. Track North and Laurentian XC News






Sudbury Fitness Challenge Standings after 1 Event



Hey All,
Here's how things are looking after 1 Event. Congratulations to all who came out and got themselves a head start on their 2024 points. See you all at the next event, Sudbury Rocks Walk/Run

Neil P.



2024 Fitness Challenge Points





Pay attention to lactate threshold in training

As a runner, you may know that E=MC2, but you probably can’t precisely define your lactate threshold – even if you’ve felt the pain of crossing it many times. If you need a reminder, your LT is the point of exertion where your body draws on rapid energy systems, causing the buildup of lactic acid in your muscles. Sure enough, acid buildup can feel like your legs are on fire, but is that really such a bad thing? Yes and no, according to this thoughtful piece from Training Peaks: “The Importance of Lactate Threshold and How to Find Yours.” Crossing your lactate threshold during training is fine in short doses, but it will create the need for more recovery time afterward. That’s why many experts recommend doing most of your training below your LT. That got us wondering: How do we determine our LT? There are a few methods, like the MAF Method or the Karoven Formula which use metrics like your age, resting heart rate, and maximum heart rate to deliver an estimate. However, research has shown a simple talk test is just as accurate. Perform a talk test by reading a paragraph aloud at the end of an incremental cardio test. The point where it becomes difficult to speak will give you an idea of the intensity level and heart rate at which you cross your lactate threshold. You can also input your 5K race time into the “Pete Pfitzinger Lactate Threshold Calculator” for an estimate of your optimal lactate threshold pace. If you want to improve your performance on these tests, try these “Three Running Workouts To Increase Your Lactate Threshold.”






Photos This Week

Jan 24 Rocks!! Apex Wednesday pm run

Jan 24

Jan 25 Mt Ramsey sunrise

Jan 25 Mt Ramsey trail

Jan 25 Perch Lake trail

Jan 25 Perch Lake trail

Jan 25 Perch Lake trail

Jan 27 Rocks!! Saturday am run

Jan 27 Arlington trail

Jan 29 Perch Lake trail

Jan 29 Perch Lake trail

Jan 30 Perch Lake trail

Jan 30 Perch Lake trail













Upcoming Events



Save the Date!!!

Get Ready and Save the Date!
The 2024 Sudbury Rocks!!! race is coming up on Sunday, May 26th!

Registration opening soon! We look forward to seeing you all!








Run Club Update




Store News


Good afternoon Sudbury Runners and Walkers,



Cancelled until Further Notice

NOTE: There is a Wednesday pm group leaving the Apex Warrior gym On Loach's Rd. at 6pm








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




Click to Enter Site