Hello Everyone,                                                                                                                                                                                                  April 3, 2024        

                    In this Issue:


  1. SudburyROCKS!!! Facebook
  2. Kris Cacciotti Takes on The Speed Project 540km
  3. The Ageless Athlete Blog Martin Parnell
  4. What's the Best Race in the World?
  5. Photos This Week
  6. Upcoming Events:   May 26 SudburyROCKS!!! Marathon, June 22 Apex Sprint
  7. Running Room Run Club Update: 
  8. Track North and Laurentian XC News






SudburyRocks Race, Run or Walk Facebook CURRENT NEWS here






Kris Cacciotti Takes on The Speed Project 540km


5 days Before

5 DAYS! Less than 5 days until I embark on my most epic adventure to date - The Speed Project. 540km from LA to Las Vegas, through the desert, alongside six other absolute maniacs - strangers (other than coach KC) who will soon feel like best friends.
It will be a test of endurance, emotions, and sheer willpower. Thanks to Coach KC, I feel prepared. As Nick Bare puts it, the bricks have been stacked. The hay is in the barn. Now, it's time to dial in, visualize, and execute.
Thanks to everyone for the support. It's been a grueling prep, and now it's time to collect! Beautiful chaos. Unrivaled epiness. The coolest thing I've ever been a part of.


100km down and 300km down

100 KM DOWN! 8 hours in, and the vibes are great. Everyone is staying fed, hydrated, and rested. A couple of naps have happened, and the massage gun has had to be charged a few times. The epicness continues.

300 KM DOWN. Don't let the smile fool you - the night shift was a grind! Two sub-par, very painful, and very slow runs. With the pain in my knee, I couldn't run faster than 7:00/km. Worse than the pain in my knee was the fear that I was going to be slowing my team down and preventing us from achieving our 48-hour goal.
With that said, the rest of the boys had a killer night shift. @columos, @migzpink, and @ahmed_yagizarov really stepped up and rocked the trail segments while the girls slept, and I caught some much needed recovery time.
Hoping that this night shift is a blip on the radar, and not the standard for the rest of the race

feeling proud at Mojave Desert.

Between the daylight shoeing away the nighttime hopelessness, and the rain giving me an extra dose of grit, day two was a complete 180 from the overnight torture chamber I suffered through. I still feel the pain in my knee, but I am able to push through and put down some respectable times. Having to dig deep. Hand me the shovel.

540km, 49 hours, eight absolute maniacs, two states, one RV. The Speed Project, complete

Proud of the Roosters and all we accomplished over the past two days.
More details to follow soon, but for now, it's time to relax, get some breakfast, and enjoy some much needed R&R.
Thanks for all of the love, everyone. It really helped me push through some dark times. Love y'all.

Roosters and Kangaroos

Roosters and Kangaroos. One of my top TSP highlights was connecting with the Run South Yarra crew. In the middle of night 2, we synced up and ran side by side for the entire 16km climb into Vegas, keeping each other company and pushing each other for a strong finish. It made for a completely different night shift experience than the night before. Grateful. Special thanks to Ozzie, who listened with an open heart and let me get a pile of emotions off my chest.

No rules, no spectators: what is The Speed Project?
From Los Angeles to Las Vegas, this unofficial event is a running relay like no other

Clouded in equal parts mystery and intrigue, The Speed Project has a reputation for being one of the hardest – and most secretive – relay races in the world. Starting at the pier in Santa Monica and ending at the Las Vegas welcome sign, this 340-mile relay is made up of teams consisting of six runners (each runner completes about 50 miles over the course of two days). There is no official race website and official set of rules or regulations.

Yet despite the lack of information, The Speed Project attracts some of the world’s fastest athletes: those up for a unique and relentless running challenge, across Death Valley, where the only goal is to win. Forget rest stops or 5-star hotels, for this trek across the desert there are no breaks – you’ll need to hire an RV van and supply your own support crew. And it’s as much about staving off injury and fatigue as it is a test of physical exertion, speed and camaraderie.

How far is The Speed Project?
In a word: far. Consisting of 340 miles (548km), The Speed Project founders, Nils Arend and Blue Benadum, pioneered a brutal route from Santa Monica to Las Vegas which climbs through Hollywood and the Antelope Valley, past an aeroplane graveyard at the edge of the Mojave Desert and the Inland Empire city of Barstow, through the remote town of Baker and along the edge of Death Valley National Park, then follows a short segment of the Old Spanish Trail and finally Route 160 into Vegas.

This route has since become known as the ‘OG route’ – and is The Speed Project’s most popular path – but it’s not exactly a fixed or signposted course. And since there are ‘no rules’ and no set designated route, runners can actually go whichever way they choose – by any means necessary. With one condition: no freeways. Other than that, each team decides how long or how short they want people to run, and in which direction.

How do I join The Speed Project?
With no official website, you can’t actually sign up like you would to a local 10K – you have to be invited. There is a simple application form, but just because you apply doesn’t mean you’ll actually get in. The founders then sift through The Speed Project applications and curate the field of participating teams – selecting those who are, a) fast and, b) have interesting motivations to run.

You can take part in The Speed Project as part of a ‘OG’ team (two women and four male runners) or a six-person all-female team.













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 7/25
March 27th 2024

Chapter 5
Malc Kent: The Early Years
(Part 2 of 2)
Around the time that orienteering was fading, climbing was becoming my obsession. It started out initially like many pursuits for me, as a purely competitive endeavour. My school friend Rhys needed a climbing partner so that he could climb more, and each week kept hounding me about joining him. Although I had been climbing to that point the amount I was doing was nothing compared to Rhys, who was already a member of the local mountaineering club and was climbing multiple times a week. He’d even cunningly figured out that there was a tiny climbing wall in the sports centre directly behind the school, and had accidently forgotten to mention it to any of us as he slipped off for secret lunchtime training sessions. When I eventually succumbed to the constant pitching from him, for me it was more about beating Rhys than actually climbing.

Full Blog Here









What's the Best Race in the World?

Rick Shaver is one of 563 Canadians to have run all six Abbot World Marathon Majors: Berlin, Tokyo, Boston, New York, Chicago and London. They're all good. Great, even. But which is best? Here, ahead of the Boston Marathon on April 15, Shaver ranks them.


The 128th Boston Marathon is April 15, and it’s one of the six Abbot World Marathon Majors—the most prestigious six races for amateur runners all over the world.

But, when every one of the six Abbott World Marathon Majors—Tokyo, Boston, New York City, Chicago, Berlin & London—is the ‘race of a lifetime,’ how can you rank one over another?

These six have been chosen from hundreds of marathons worldwide to be the gold standard of races. I’ve run them all and was awarded the coveted six-star medal in 2021. As of November 2023, only 563 other Canadians have this medal of achievement. Which one is the best?

Knowing this ranking is highly subjective and personal, I considered the following criteria:

Best Racecourse: start/journey/finish.
Best Race support: fans/entertainment.
Fastest: least difficult run.
Best Race experience overall.
This list is from sixth to first, with number one at the bottom. Obviously I’d love to hear your thoughts. And obviously all of these events are a Race of a Lifetime—as any time you step to a start line, it’s a good day.

6. Bank of Chicago Marathon: What a great place to start a world Majors Marathon—on the Lake Michigan shoreline in historic Grant Park in Chicago! After the first mile, you hit the first large crowds when you make the left turn onto State Street then LaSalle Street deep in the skyscraper canyons while crisscrossing the Chicago River in the ‘Loop.’ Then on through the interesting neighbourhoods of Chicago—Pilsen, the Chinatown Gate, Little Italy then a stroll down part of the Golden Mile—Michigan Avenue. Crowds and music everywhere. Then back to the Lakeshore where you pass the ‘800 meters to go sign’ and finally you encounter the famous left turn on Columbus Drive to the finish line.

The Bank of Chicago Marathon is a flat incredibly fast course where the men’s world record of 2:00:35 was set by Kelvin Kiptum (RIP) in 2023. Fastest course of the three US World Majors and not nearly as far or as expensive as the other races. However, with an early October start date it can be notoriously warm—which can be more than a bit challenging.

5. BMW Berlin Marathon: You can imagine German efficiency hard at work perfecting the BMW Berlin Marathon—mind boggling. Starting in late September in the famous Tiergarten—a massive park in Central Berlin—the excitement of standing in a sea of humanity speaking dozens of languages, awaiting the race to begin is amazing. Past the Victory Column, then around the oval at Strausburgerplatz at kilometre twelve, then the main shopping street Kurfürstendamm, followed my more interesting unpronounceable cool streets. Saving the best for last is running through the Brandenburg Gate before the final stretch until you run under that sign that says “ZIEL.” Best race expo anywhere, huge fan support and if you wear a Canada shirt, thousands of Berliners will be cheering you on. Flat super-fast course where dozens of world records have been set.

4. Tokyo Marathon: 42K through the most populated city in the world at the beginning of March, wow. Beginning in Shinjuku, the center of town, with music, confetti, fireworks and thousands of runners anxious to tour the city, at the Tokyo Marathon, you know you’re not in Kansas anymore. Passing by Shinto shrines, the Imperial Palace then finish with a big left turn at Tokyo Station. Japanese engineering prevails on the racecourse with perfectly organized aid stations, everyone in uniforms, sometimes a couple hundred in matching Mario & Luigi costumes greeting you with refreshments. It’s fun! But strange! Often, port-a-potties can be a couple hundred meters off the race route and when you finally get there, there is a line up (yikes!) If you are a ‘back of the packer,’ keep an eye on the clock as there are strict cut-off times, so take care. A flat fast course, with lots of turns and cobblestones on the last kilometre to the finish.

3. TCS New York City Marathon: Imagine running through all five New York City Boroughs beginning with Staten Island. Running across the start line in New York in early November with Frank Sinatra’s “New York, New York” playing at full volume. Then there’s the run across the massive Verrazano-Narrows Bridge and New York Harbor for the first two miles. With helicopters overhead and boats in the harbor. You can see the Manhattan skyline to the left far away.

On through Queens and Brooklyn where it starts to get very loud (very, very loud). This is the largest spectator event in the world with an estimated two million spectators supporting the runners. The New York City ‘hills’ start with the Pulaski Bridge, and later the Queensboro Bridge & Willis Bridge in the Bronx, all challenge your fitness. After the strange quiet of the Queensborough Bridge (no spectators allowed), you’re greeted by possibly the loudest cheering in any marathon as you emerge going east and then left onto First Avenue where crowds are ten deep most of the way. Unbelievably exciting!

Coming out of Harlem, at mile 24, is where Central Park rolling hills begin. Lots of exhausted runners looking for Columbus Circle, then the Tavern On The Green is in sight and the finish line! Wear your medal post-race all afternoon and to dinner and the New Yorkers will be hugging you like a long-lost Canadian brother or sister. The bridges give the New York Marathon legendary status as a tough course. Add in the ‘gentle’ hills in Central Park when you’re dog tired and suddenly that PB is drifting away. Heat is not usually a problem in November, but dress warm for the long, chilly wait at the start line on Staten Island.

2. TCS London Marathon: Like all the Majors, massive planning and organization makes for an almost flawless race at the TCS London Marathon (it’s the TCS London Marathon pictured up top). There are three start lines in Greenwich Park in Southeast London to accommodate the 49,000 marathoners. They converge before the runner’s circle at the famous Cutty Sark Ship on the banks of the Thames. The exhilaration of running across the Tower Bridge is indescribable, only to be surpassed later, when running by the Victoria Monument, in front of Buckingham Palace then down to a sea of Union Jacks hanging over the finish line on the mall. London is ‘over the top’ on runners’ and race fans’ fun and frivolity. Every imaginable band, musician and singer all appear on street corners everywhere to entertain runners. Pubs and bars are open early and patrons literally spill out into the street loudly urging the runners. Runner costumes galore—six guys carrying a makeshift ambulance, a woman running inside a birthday cake, full armoured rhinoceroses to name a few.

Like Boston, the course starts with quite a bit of gradual downhill, then generally flat after that. Numerous narrow turns through the Canary Wharf district slow things down a bit. It’s easy to lose your concentration when gazing at incredible historic and interesting London sites as well. London was also special for me as this is where I completed my sixth Abbott World major and was awarded my six-star medal. Hundreds of London runners and fans curiously wanted to just touch it.

1. The Boston Marathon: What can you say? Every marathoners bucket list race—if you’re only going to do one World Major, it has to be Boston. Qualifying, training, then lining up at the start of the iconic Boston Marathon, in Hopkinton Common is a marathoner’s dream! That’s why those of us unlucky enough to be racing next week sit glued to our TVs to catch a glimpse of our sport’s biggest stars. The whole thing is a tremendous experience. I vividly remember trying to hold back the nervous excited running downhill to Framingham, then onto the Wellesley College Scream tunnel, the Newton Fire station, Heartbreak Hill, the massive Citgo sign and finally—Right on Hereford, left on Boylston—to be greeted by the largest screaming crowd, ever. Goosebumps, people. Even now. Legendary, historic mecca of marathon running. Lots of hills: deadly downhill/challenging uphill, and often questionable weather, but dedicated, knowledgeable fans with that particular New England gumption to urge you on.







Photos This Week

Mar 27 Rocks!! Apex Wednesday pm run

Mar 27 Arlington trail

Mar 27 Bioski

Mar 27 Bioski

Mar 28 Moonlight trail

Mar 28 Moonlight bridge

Mar 28 Moonlight bridge

Mar 29 Finlandia

Mar 29 Finlandia

Mar 31 Bioski

April 1 Moonlight

April 1 Duck Trail

April 3 Last snowfall??












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!







   June 22

Apex Trail Races 2024







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










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