Hello Everyone,                                                                                                                                                                                     February 21, 2024        

                    In this Issue:


  1. SudburyROCKS Journey on Facebook
  2. The Ageless Athlete blog by Martin Parnell
  3. Should you run the half-marathon distance in training?
  4. Photos This Week
  5. Upcoming Events:   May 26 SudburyROCKS!!! Marathon
  6. Running Room Run Club Update: 
  7. Track North and Laurentian XC News







Get ready to rock Sudbury! We're kicking off the countdown to the SudburyROCKS!!! event with weekly themes to get you pumped and prepared. From training tips to nutrition hacks, motivation boosts, and community love, we've got you covered. Starting February 14, join us every week as we build up to the big day on May 26. Let's make this journey together!

Check out our Facebook Page to join the journey













Age is just a number


(Martin is a SudburyRock!! from the early days)

There will be 25 blogs in total, with 2 or 3 a month and finishing in December.

(Martin is a SudburyRock!! from the early days)

Here is the first blog of “The Ageless Athlete”:

There will be 25 blogs in total, with 2 or 3 a month and finishing in December.

I’m awake waiting for the clock to come around to 4 a.m. The Holiday Inn Express in Sacramento is quiet but soon the marathoners will be switching the coffee makers on for their first cup of java of the day. Finally the alarm goes off. I have an hour before the bus leaves at 5 a.m. On goes the coffee and I pour my instant oats into a cup. I bought a couple of bananas from the hotel shop the day before. I mentioned to the shop assistant that if she had bought a bunch of bananas she could sell them at $5 each to the runners. ....

Full Blog Here










Should you run the half-marathon distance in training?

Marathoners won't typically run 42 kilometres in training, but should half-marathoners follow the same rule?

MARLEY DICKINSON FEBRUARY 13, 2024 Canadian Running Magazine

The unwritten rule in marathon training is to never run the marathon distance. But should the same rule apply to the half-marathon?

Most marathon training plans shy away from touching 42.2 kilometres, and for good reason. Running the marathon distance in training could result in injury and compromise recovery. Those training for a marathon focus more on building mileage and strength to prepare their body to tackle the distance on race day. For example, someone training for a 3:30 marathon may build their mileage up to 60 to 80 kilometres a week, spread out across seven days. Building mileage over time helps build your endurance without subjecting your body to the full force of race day.

The same principles apply to half-marathon training, albeit with some subtle differences. While there are risks of running the 21.1 km distance in training, they are not as pronounced. Most runners will build up to long run distances of 16 to 19 kilometres two to four weeks before the race. This approach is popular for runners tackling their first or second half-marathon, or for shorter-distance runners stepping up to the half. This approach still helps the runner build the endurance and mental fortitude necessary for a personal best on race day.

If it’s not your first rodeo and you’re coming from a more experienced running background, you may need to push the envelope and add additional mileage to hit that PB, and the easy way to do that is by adding some distance to your long runs. But the key to success remains the same: listen to your body and find what works for you during training to avoid injury and overtraining (burnout).

As a run coach, I feel there is no right or wrong answer besides finding out what works. If it’s your first or second half marathon and you’re used to lower mileage, I’d recommend saving the distance until race day to see how your body feels and reacts to training. If you’re coming from a high mileage or more experienced running background, a way you can keep your long runs short is by adding more distance to recovery runs and workouts.






Photos This Week

Feb 14 Rocks!! Apex Wednesday pm run

Feb 14 Ashley Amanda completes Virtual HYPO Half

Feb 15 Thomas M. on Beaver Pond trail

Feb 15 Bioski

Feb 16 Moonlight sunrise

Feb 16 Duck trail

Feb 16 Duck trail

Feb 16 Beaver Pond trail

Feb 16 Perch Lake trail

Feb 17 Bell Park sunrise

Feb 17 Rocks Saturday am run

Feb 17 Rocks!! Run

Feb 18 Third Ave creek

Feb 19 Perch Lake trail

Feb 19 Perch Lake trail

Feb 19 Perch Lake trail

Feb 19 Moonlight trail

Feb 19 Laurentain trails on family day

Feb 20 Loach's path

Feb 21 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 Open Now!

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




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