Hello Everyone,                                                                                                                                                                                     March 13, 2024        

                    In this Issue:


  1. SudburyROCKS!!! Facebook
  2. Helen Francis at the The Beaver Freezer in Sault Ste Marie
  3. Beaton Classic Going Forward
  4. The Ageless Athlete Blob by Martin Parnell
  5. Find the perfect race pace with this elite strategy
  6. Photos This Week
  7. Upcoming Events:   May 26 SudburyROCKS!!! Marathon
  8. Running Room Run Club Update: 
  9. Track North and Laurentian XC News






SudburyRocks Race, Run or Walk Facebook CURRENT NEWS here





Helen Francis at the The Beaver Freezer in Sault Ste Marie

The Beaver Freezer in Sault Ste Marie… 3 rd overall, 1st female … course for the runners measured short … however not complaining it was fun to be out there but conditions deteriorated each lap as the melt hit….nice to see runners and fat bikers from Sudbury, friends from the running community in the sault and meet new incredibly inspiring runners (triple crown completes no less!!). Helen F.

Full Marathon  Run Women All ages
Start, Scheduled: 8:00 AM Actual: 8:04:14.3, Distance: 41.0 Km, Laps: 4, Participants: 2
Place Bib# Name From Time Gap  Pace Age Subcategory Rank
1 56 Helen Francis Lively 3:28:35.1   05:05.2 50 1/1 FmRunFMstr 1/2
2 54 Melanie Sullivan Rochester Hills, MI 4:51:47.4 23:12.3 07:07.0 44 1/1 FmRunFMstr 2/2

All Results Here






Beaton Classic Going Forward

by Neil Phipps

Hi Everyone,

I'm just following up on the announcement that I made at last year's Beaton Classic that we are looking for someone who would be willing to take over the lead organizational role of the event. If this is something that you might be interested in doing(or being some part of), please message me and we can get chatting.
There are quite a few ways that this could manifest itself and I am open to all of them. We do need to start taking a few of the early season steps soon though and some of those steps are difficult to reverse once initiated so it would be nice to have a framework in place before the process starts.
Some of the possibilities are:
-that I just hand over the event to some adventurous sole and wish you well.
-that I do a large part of the preplanning based on the well established template that I now have in place and then hand things over in June/July to someone(s) who can manage the final stages.
-that I pass on all of my contacts and planning templates to someone now for them to follow from scratch.
I would even be willing to bank roll the event under the right circumstances to mitigate any financial concerns a potential candidate might have.

The Beaton Classic is one of the oldest multisport events in the country and a true gem. I truly hope that we can come up with a viable succession plan to keep it going for another 40 years. Neil.













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.

BLOG 4/25
March 6th 2024

Chapter 3
Quests for Kids (Part 2 of 2)

2015 started off full of promise. The Quests were done and I was starting on my professional speaking career. My first engagement was in late February in Winnipeg at the Recreation Connections Manitoba conference. The week before I was meant to leave I had terrible migraines and my doctor gave me some extra-strength Tylenol. When I arrived at the conference hotel, the event organizer said I looked terrible and got me transportation to the Grace Hospital.

There they did a CT scan and diagnosed a massive clot on the brain. I was in an induced coma for two days and spent two weeks in hospital before returning to Calgary. My world had turned upside down and for two months I could do nothing other than taking my meds and being fed by Sue.

Full Blog Here









Find the perfect race pace with this elite strategy

It’s been said that a bad plan is better than no plan at all. While that may not always be true for teenagers on Saturday night, we are disciples of this maxim when it comes to running races. Even if it’s your first time racing a certain distance, pursuing a specific finish time can impart a feeling of control in the chaotic environment of a race day. It’s not as easy as simply picking a time and going for it, though. To figure out your race day strategy, consider the tips in: “Half Marathon Pace Chart: Strategies of the Elites.” Pacing strategy will vary among events, but for longer races like half marathons, it’s common to seek negative splits. In order to run the first half of the race slower than the second, you will have to fight the urge to open quickly to outrun the crowds. Instead, if you ease your way into the race, you can conserve energy while space eventually frees up. Once you’re in the home stretch, target a higher rate of perceived exertion to deliver a strong finish. If you need some guidance on determining your pace, you can use this very helpful “Running Race Time Predictor” to dial in your speed. You just input an actual time from a recent race and the formula will suggest what your finish time should be for both long and shorter distances. Beyond that, you can sharpen your finishing skills with these: “7 Tips to Develop Your Kick.” By running workouts that have you vary paces frequently, your body will adapt to the stress of changing gears when you’re in the middle of a run.






Photos This Week

Mar 6 Rocks!! Apex Wednesday pm run

Mar 6

Mar 7 Liz and Vince on Nepahwin Lake

Mar 7

Mar 7 Finlandia

Mar 7 Finlandia

Mar 7 Fourth Ave

Mar 8 Fourth Ave Ramsey Lake


Mar 8 Ramsey Mt. trail

Mar 8 Perch Lake trail

Mar 8 Moonlight Park

Mar 8 Greenwood Ave

Mar 9 Rocks!! Saturday am run

Mar 11 Ramsey Lake from Ida Island

Mar 11 Ramsey Lake from Galliard Island

Mar 11 Bioski

Mar 11 Moonlight Beach

Mar 12 Bioski trails

Mar 12 Moonlight trails

Mar 13 Finlandia

Mar 13 Finlandia

Mar 13 Finlandia












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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