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Hello
Everyone,
May
1, 2024
In
this Issue:
- SudburyROCKS!!! Marathon Facebook
- Helen Francis in Notrh Wales Ultra
100k
- Rocks!! in Mississauga
- Pick Your Poison Local Results
- Should you move after a meal?
- The Ageless Athlete Blog Martin Parnell
- Photos This Week
- Upcoming Events:
May 26 SudburyROCKS!!! Marathon, June
3 Bush Pig Open, June 22 Apex
Sprint
- Running Room Run Club
Update:
- Track North and Laurentian XC News
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Helen Francis in North
Wales Ultra 100k
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Helen scouting
the100k course
Before the Run |
Run Done
Overall Time 12:16:58 (2nd
place and only woman in the run)
A beautiful run in North
Wales today …I ran 50 k for the years I’ve
lived and the next 50k for years I plan to live. Actually
ran close to 106k in total due to some Navigation issues.
Oh well got some extra elevation in to close to 2500 m
today! First female and I think second overall by about
10-15 mins (I crossed line first but Gareth behind me
started a bit later!)… waiting for official time
but probably 12 hrs 15 mins ish!!! Loved the course but
definitely glad I had my GPX map … would have been
super lost with out it… Thanks for everyone’s
support and of course my crew Heiko and my parents ( it
was Dads birthday to day too). Thanks to the organizers
and volunteers at OutFit Personal Fitness Ltd. And the
sun shone all the way… NO RAIN!
Results below
https://out-fit.co.uk/e/north-wales-50km-and-100km-9644/results/19214#anchor
Information
This event gives participants the opportunity to take
in a runnable, beautiful route which follows the North
Walian coastline between Prestatyn and Bangor. The 50km
takes runners to the beach at West Shore, Llandudno, with
2700ft of ascent along the way. The 100km route involves
8000ft of ascent, and follows the entire Waymarked 'North
Wales Path' - providing lots of variety in terms of terrain
and grade. On both routes you can stretch your legs on
large sections of flat coastal running, whilst also tackling
the hills inland, without ever getting too high or deviating
too far from the coast itself. You'll visit and pass famous
landmarks such as the Great Orme, Conwy Castle, Aber Falls
and Penrhyn Castle and there'll be plenty of feed stations
and support along the way.
Route
Here
Information
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Rocks!! in Mississauga
April 28, 2024
Adrian Marcolini
Runs Mississauga Half
Half
Marathon
| Overall Place |
Bib |
Name |
Gun Time |
Division |
Division Place |
Gender |
Gender Place |
Pace /kmg |
Chip Time |
10k |
16.4k |
17k |
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City |
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| 7 |
3 |
Caleb Beland |
1:14:01 |
M20-29 |
5 / 211 |
Male |
7 |
3:31 |
1:14:01 |
34:43:00 |
55:47:00 |
58:15:00 |
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Sudbury |
| 2107 |
2107 |
Lisa Romanyszyn |
1:38:55 |
F20-29 |
7 / 165 |
Female |
17 |
4:40 |
1:38:26 |
47:24:00 |
1:14:41 |
1:17:53 |
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Greater Sudbury |
| 148 |
1808 |
Adrian Marcolini |
1:43:29 |
M20-29 |
37 / 211 |
Male |
121 |
4:54 |
1:43:12 |
49:06:00 |
1:17:34 |
1:20:55 |
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Greater Sudbury |
| 532 |
1115 |
Alex Bertuzzi |
2:03:19 |
M20-29 |
83 / 211 |
Male |
387 |
5:48 |
2:02:23 |
53:57:00 |
1:38:27 |
1:34:35 |
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Greater Sudbury |
| 356 |
2144 |
Kevin Salemink |
1:55:52 |
M30-39 |
101 / 254 |
Male |
272 |
5:21 |
1:52:42 |
51:21:00 |
1:21:44 |
1:25:20 |
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Sudbury |
Marathon |
| Overall Place |
Bib |
Name |
Gun Time |
Division |
Division Place |
Gender |
Gender Place |
Pace /km |
Chip Time |
10k |
20kg |
40k |
Cityg |
Photos |
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| 17 |
656 |
Lorenzo Stradiotto |
2:59:43 |
M30-39 |
8/137 |
Male |
15 |
4:15 |
2:59:12 |
42:38 |
1:22:58 |
2:47:27 |
Sudbury |
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10k |
| Overall Place |
Bib |
Name |
Gun Tim |
Division |
Division Place |
Gender |
Gender Place |
Pace /kmS |
Chip Time |
Cityg |
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| 980 |
3441 |
Dan Graffi |
1:39:42 |
M60-69 |
28 / 28 |
Male |
517 |
9:48 |
1:37:53 |
Sudbury |
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| 988 |
3440 |
Rosie Graffi |
1:46:58 |
F50-59 |
56 / 60 |
Female |
465 |
10:31 |
1:45:09 |
Sudbury |
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All
Results Here
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Pick Your Poison Local
Results
April 27, 2024
(If I missed
some they can be found below in All Results)
Liz Schweyer
and Friends
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Proud of my race today
in the pouring rain but so nice to be there with friends
and see familiar faces out on the course. At some points
on the single track it got so slippery that I was sliding
backwards instead of forwards. Still managed to finish
with a smile on my face. I was definitely dancing with
nature in today’s race
Liz S.
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12.5km
| Overall Place |
BibS |
Name |
Gun Time |
Division |
Division Place |
Gende |
Gender Place |
Pace /km |
Chip Time |
City |
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| 83 |
485 |
Jody Nadjiwon |
1:56:52 |
F50-54 |
10/14 |
Female |
49 |
9:20 |
1:56:39 |
Whitefish |
Photos |
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25km |
| Overall Place |
Bib |
Name |
Gun Time |
Division |
Division Place |
Genderg |
Gender Place |
Pace /kmg |
Chip Time |
Split 1 |
Split 2 |
City |
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| 85 |
109 |
Mary-Elizabeth Taillefer |
4:43:59 |
F40-44 |
7/9 |
Female |
37 |
11:22 |
4:43:53 |
2:06:57 |
2:37:02 |
Onaping |
Photos |
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| 79 |
62 |
Craig Jacobs |
4:19:19 |
M35-39 |
10/10 |
Male |
45 |
10:23 |
4:19:11 |
2:37:38 |
1:41:41 |
Sudbury |
Photos |
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50km |
| Overall Place |
Bib |
Name |
Gun Time |
Division |
Division Place |
Gender |
Gender Place |
Pace /kmg |
Chip Time |
Split 1 |
Split 2 |
Split 3 |
Split 4g |
City |
| 30 |
260 |
Mat Legault |
6:25:22 |
M25-29 |
1/3 |
Male |
26 |
7:43 |
6:25:22 |
1:21:50 |
1:29:58 |
1:40:12 |
1:53:24 |
Sudbury |
All
Results Here
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| Should
you move after a meal?
When we were kids, Mom always said to
wait an hour after eating before going for a swim or else
we’d get a cramp. In a similar vein, it seems like
common sense for runners to wait after a meal before hitting
the road, but do researchers agree? Part of the answer
is in this new story: “This
Is the Best Time to Exercise After a Meal for Optimal
Blood Sugar Control, According to a New Study.”
The data showed that exercising 15-30 minutes after a
meal could limit a blood sugar level crash. A combination
of aerobic and resistance training was most effective,
but research showed that as little as two minutes of walking
could make a positive impact. In fact, walking after a
meal can help more than just your blood sugar. Walking
for at least 10 minutes after eating has been known to
lessen bloating symptoms. It can also promote blood flow
to your brain and muscles, keeping you invigorated and
avoiding a dreaded “food coma.”
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MARTIN PARNELL
and MAL KENT
THE AGELESS
ATHLETE
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. |
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BLOG 11/25
THE AGELESS ATHLETE
April 24th 2024
BY MARTIN PARNELL AND MALC KENT
Chapter 8
Hockey Injury (Part 1 of 2)
“You can’t help getting
older, but you don’t have to get old.”
- GEORGE BURNS, Comedian and Actor
Martin
The trip to Cuba had
been amazing. However, I knew there were issues
with my ankle. My first stop was Dr. Hanlon. How
much damage had I caused with the hockey accident?
Bill told me that I had “over-extended
ligaments” and that I had to stop any impact
type exercises, I wasn’t looking forward to
my meeting with Malc. On the Wednesday morning I
went around to his place with a tale of woe. He
listened to what I said and didn’t miss a
beat. He told me that I had to use the “4
Pillars of Recovery” regime, i.e., ice/diclofenac/elliptical/swimming.
The key was to maintain the other exercises and
keep up the heart rate.
The plan was that if I was unable
to run then I should make use of the gym and do
other activities as an opportunity to improve my
strength and other aspects of training. I have to
admit that Malc’s plan made me think of what
I do in my business: Finish the Race Attitude –
set goals, overcome obstacles and achieve outstanding
results. Fingers crossed.
Full
Blog Here
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| Photos
This Week
April 24 Rocks!! Apex Wednesday
pm run
April 24 Moonlight trail
April 24 Bioski pond
April 25 Moonlight Beach
April 25 Moonlight backcountry
April 25 Duck Trail
April 25 Moonlight bridge
April 25 Sudaca
April 25 Sudaca
April 26 Duck Trail
April 26 Duck Trail
April 26 Moonlight Bridge
April 26 Moonlight Bridge
April 27 Rocks!! Recognize Shelley's 2024
Boston Marathon Success
April 27 Rocks!! Saturday am run
April 28 Minnow Lake
April 28 Minnow Lake
April 29 Moonlight Trail
April 29 Moonlight Trail
April 30 Bioski Trail
April 30 Bioski
April 30 Sudaca |
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Upcoming Events
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| 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!
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June
3, 2024
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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
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