Hello Everyone,                                                                                                                                                                                                  May 22, 2024        

                    In this Issue:


  1. SudburyROCKS!!! Marathon Final Infornation and Instructions
  2. The Ageless Athlete Blog Martin Parnell
  3. Photos This Week
  4. Upcoming Events:   May 26 SudburyROCKS!!! Marathon, June 3 Bush Pig Open, June 22 Apex Sprint
  5. Running Room Run Club Update: 
  6. Track North and Laurentian XC News






SudburyRocks Race, Run or Walk Facebook CURRENT NEWS here


Final Information and Instructions

Thanks for your participation in making the 2024 SudburyROCKS!!! Race, Run, or Walk for the Health of it a huge success. Please take a look at our final instructions to ensure all aspects of your run goes as planned



Not registered yet.? ONLINE CLOSES TONIGHT at 11:59 pm

Don't delay get signed up NOW! It is going to be EPIC! https://raceroster.com/events/2024/86114/sudburyrocks-2024

-All Race Event Locations: Sunday May 28 starting on Minto St. beside Tom Davies Square. See Information Page for more details.
-Online Registration closes Wednesday May 24 at 11:59 pm.
-Manual Registration STILL AVAILABLE and packet pick up for all events at the Race Expo on Saturday only (cash only).

Note: There is Sunday (Emergency) late registration and packet pick up for the 1km and 5km registrants only. Packets can be picked up Sunday between 6am-8am
5km registrants be aware. Sunday morning will be very busy at the registration area. If at all possible please register and pick up kits on Saturday during the Race Expo.
We cannot guarantee you will be electronically registered for the race if you attempt after 8:00

-Expo Location: The Race Expo with Race Kit pick-up is Saturday May 27 between 9:00 AM and 3:00 PM at
  École Secondaire Du Sacré-Coeur, Greater Sudbury, ON Address: 261 Notre Dame Ave, Sudbury ON

Race kit pick up procedures
All participants have been assigned a bib number. When you arrive at the Expo a display board will list all the race participants' names alphabetically with their assigned bib number. Bibs are then handed out by bib number range. The race kit pickup steps are:
1) Look up your bib number on the alphabetic list of names
2) Go directly to the table handing out bibs that has your number range and tell the volunteer your bib number.
3) Go to the shirt hand out table
4) Drop off pledges at the Northern Cancer Foundation table
5) Visit the many wonderful display booths that are at the race expo
You will receive your bib with integrated timing chip and t-shirt. All race participants are to wear the assigned race bib on their front during the race.

Downtown Parking
There are numerous free lots in Sudbury's downtown core - Elgin St. between Minto St. and Durham St., Elgin/Larch, the Sudbury Arena on Minto St., plus another City lot on Minto St and in many other nearby lots.

More information required?
Contact us


See you next weekend at the event! https://www.sudburyrocksmarathon.com/
















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 14/25
May 15th 2024

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

The Wednesday before the Sporting Life 10K Malc and I talked strategy. My plan was to “Do a good warm-up and run how I feel.” The course was a point-to-point and net downhill. Malc told me to go with an open mind and not to get stressed if I looked at my watch and found I was going at a faster pace on the downhill, using gravity, to keep my cadence up on the downhill, so that I would not be breathing too hard. Malc said, “Don’t think about the finish time, but just run as fast as you can.”

Malc and I were very pleased as to how the week’s training went – I saw the value of a good warm-up and also how the fartleks went – 20 × 3 minutes faster pace / 2 minutes slower pace. Malc thought that as I was able to complete these, I’d be probably running faster than I think I could. Today’s question came from Sue in Cochrane. Sue happens to be my wife, and she’d noticed, when I was running the strides along the pathway outside their home, that I don’t use my arms and she wondered if this made a difference.

Malc’s response was that the arms create momentum, the body works as a linked system, and you can affect the body both up and down. He added that parts of the body can resist rotation and torque and hence store up energy and release it in opposite directions. Sprinters use their arms a lot. You can still achieve a high energy output without a lot of arm swinging, if you manipulate the energy from your upper arm to create movement and torque, but it’s a lot easier if you have a longer “lever” and use your hand.


Full Blog Here








Photos This Week

May 15 Rocks!! Apex Wednesday pm run

May 15 Bioski Trails

May 15 Moonlight Duck Trail

May 16 Finlandia

May 17 Moonlight Bridge Pond

May 17

May 17 Fourth Ave

May 17 Fourth Ave

May 18 Rocks!! Saturday am run

May 18

May 18 Bell Park training

May 19 Minnow Lake

May 19 Kingsway Trail

May 20 Finlandia

May 20 Second Ave

May 22 Liz S. 42km run for her 42nd birthday at Kivi Park

May 22 Kivi tTrail











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




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