Hello Everyone,                                                                                                                                                                                                  May 15, 2024        

                    In this Issue:


  1. SudburyROCKS!!! Marathon Facebook
  2. Ryan's Cross-Canada Run
  3. Toppers Pizza Elementary Athlete Profile - Sadie Frantz - Lo-Ellen Park
  4. The Ageless Athlete Blog Martin Parnell
  5. Photos This Week
  6. Upcoming Events:   May 26 SudburyROCKS!!! Marathon, June 3 Bush Pig Open, 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





Ryan's Cross-Canada Run


Ryan and Giuliana in Southern Ontario

From Ryan Keeping:

Hi, my name is Ryan and I'm an Ultra Marathon runner from Halifax, Nova Scotia. Often when discussing my passion for racing with others, I am asked about what inspires me. My answer: the greatest Canadian of all time, Terry Fox. Terry attempted a challenge that most would never dream of and I want to use the inspiration he provided me and attempt my own seemingly impossible challenge.

The challenge: run across Canada in under 100 days. With a distance of 7386km to cover, I'll have to run 75km a day for 99 days, pushing the limits of what I once thought was possible. I will be starting the journey in St.John's, NL on April 1st and will end in Victoria, BC.

Just like my hero, Terry, had a reason for his journey across the country, so do I. His reason was to raise funds and awareness for the disease that touched him and my reason is not dissimilar. Many of my family members including my dad and grandfathers have been affected by heart disease. Recently both of my siblings have tested positive for the gene causing these heart issues. As a result, I hope to raise funds and awareness through my own run across Canada for the Heart & Stroke Foundation to help other families like mine, who are touched by heart disease.

The majority of the funds raised (80%) will go to The Heart & Stroke Foundation of Canada to be used towards improving diagnosis, care, and support for heart disease patients. The remaining 20% of funds will be used for expenses incurred throughout the coast to coast run. Proof of donation to the foundation will be provided upon completion of the run.

If you aren't able to donate, there are other ways you can help. Spread the word by telling friends and family about the event or sharing my posts on Social Media. It would also be great to see you come out as I pass through your city.

Thank you and don't forget to Flip The Switch!!


Ryan will be coming into Sudbury on Tuesday May 14 (see below) and heading towards Massey the following day


Ryan Keeping in Sudbury

Ryan finishing the day at Science North with numerous supporters from SudburyRocks!!, Laurentian Voyageurs, Track North and others...

Hwy 69 into town


Four Corners

Run Day Complete at Science North




Toppers Pizza Elementary Athlete Profile - Sadie Frantz - Lo-Ellen Park
Randy Pascal

In late September of 2022, Sadie Frantz finished first in the Novice Girls (grade 9) division of the Rumble on the Rocks cross-country race hosted at Laurentian University.

She was in grade 7 at that time.

Last spring, she broke a pair of city records at the Rainbow Elementary Track & Field Championships, sweeping to victory in the 100m, 200m and 400m races.

Her time of 1:02.33 in the 400m while still only 13 years old puts her certainly within shouting distance of becoming only the second SDSSAA female high-school freshman, next spring, to break the one minute barrier at that distance in the past 25 years.

Olympian Rebecca Johnston is the other.

Yet it is not on the track or the trails where the heart of the multi-faceted grade 8 student from Lo-Ellen Park Secondary School lies.

“I’ve always prioritized hockey over everything else, always enjoyed coming to the rink,” said Frantz. “It’s my favourite thing to do.”

Let’s be clear: Sadie Frantz is an extremely talented young hockey forward, one who has realistic dreams of playing beyond her minor hockey days. She just happens to also be good at most everything else that she does, athletically speaking.

Case in point: Frantz attended the recent RBC Training Ground workouts in Sudbury (you need to be at least 14 to attend) and has moved on to the next round of testing as national team coaches look to identify teenagers who may be predisposed for national level success in the bobsled and/or skeleton and a few other off-the-grid sports.

“It was a great experience for me,” said Frantz. “I think it’s good just to go down there and see where I stand in my age group. If it doesn’t work out in other sports, then that’s kind of an option.”

At this point, of course, we circle back to the start of the discussion regarding her love of sports.

“I obviously enjoy hockey the most,” she said. “I’ve been doing it for such a long time and I’m pretty good compared to my peer group.”

It’s not just the natural and traditional skill set on the ice – the skating, shooting and passing, if you will – that sets Frantz apart. In many ways, it’s her mind for the game – and that, generally speaking, augurs well for success at higher levels of hockey, a key attribute that can be carried from youth to upper levels quite easily.

Her knowledge and understanding of hockey jumped out as she described her progress as a first year player on a more than solid Sudbury U15 AA Lady Wolves team this past winter. “I think I developed a lot more with my offensive play, being able to move the puck with older girls,” she said.

“Now, I find it more about the smaller details, where you are on the ice, focusing more on calling for the puck and putting your stick in the right area.”

For as much as hockey is her thing, Frantz is still young enough to comfortably partake in a variety of school sports as well, fully cognizant of the benefits of being as well-rounded an athlete as possible, with transitional elements of her workouts carrying over from one sport to the next.

“I don’t really do any cross-country running outside of school, but we’re now training for track and field – I’m pretty excited for that,” said the elder of two children in the family. “It’s fun and you use a few different muscles. I’m kind of well-balanced between being long distance and short distance.”

“Cross-country helps with my stamina throughout a hockey game and the sprinting is good because in hockey, you’ll have 30 or 40 second shifts, going as hard as you can and then getting off the ice.”

A clear leader on what should once again be a competitive U15 AA Lady Wolves team in 2024-2025, Frantz already has her sights set on those areas of the game where improvement is required in order to maintain her upward trajectory.

“I think I can work on my release, getting my shot off quicker,” she said. “At this age, you have less time and space. When you have an opening, you need to get rid of the puck fast in order to catch the goalie off-guard.”

Sadie Frantz is indeed fast, in so many ways – even if one speaks to her far more than the rest.














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 13/25
May 8th 2024

Chapter 9
Racing 5’s and 10’s (Part 1 of 2)

“We turn not older with years, but newer every day.”


I was back running, but it was on the treadmill, as it was still too icy to run on Cochrane pathways and I didn’t want to take any chances.

At a regular Wednesday session in early April, I chatted with Malc about the upcoming race season. The first race was on Sunday, April 15, and it was the Legacy 5K in Airdrie. We laid out the race plan: Work back from the race start time, which is 9:30 a.m. Give myself 60 minutes for warm-up and 40 minutes to drive there from Cochrane. Have my usual breakfast, of oatmeal, honey, banana, milk and Greek yogurt.

Malc noted that I wouldn’t need to eat or drink during the race, as the time I spent running 5 km wouldn’t be long enough to deplete energy stores. Also, I needed to be dressed in gear appropriate for the temperatures – but not overdressed, as it would be better to be cooler at the start.

Then he detailed the pre-race warm-up ritual:


Full Blog Here









Photos This Week

May 8 Rocks!! Apex Wednesday pm run

May 8 Bioski Trail

May 8 Bioski Trail

May 8 Moonlight Area

May 8 Finlandia

May 8 Finlandia

May 9 Moonlight Beach

May 9 Moonlight Beach

May 9 Duck Pond

May 9 Duck Pond

May 9 Duck Pond

May 9 Moonlight Side Trail

May 10 Blackbird Pond

May 11 Rocks!! Saturday am run

May 11 Ramsey Lake Boardwalk

May 11 Ramsey Lake Boardwalk

May 12 Finlandia

May 12 Minnow Lake

May 12 Finlandia

May 12 Finlandia

May 13 Moonlight Pond

May 13 Bioski

May 13 Bioski

May 14 Sudaca

May 14 Fourth Ave











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 3, 2024

Information and Registration





   June 22

Apex Trail Races 2024

Information and Registration






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