SUDBURY ROCKS!! RUNNING CLUB

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Hello Everyone, July 23, 2025

In this Issue:

XTERRA Conquer the Crater
How to get a handle on your running form
Sudbury Rocks Running Club - Group Runs
Photos This Week
Upcoming Events: July 26,27 Wilderness Traverse, July 27 Apex Adventure Challenge, July 27 Island Swim, August 10 Beaton Classic
Track North and Laurentian XC News

July 19,20, 2025

Jul 19th - 20th, 2025
|
Greater Sudbury, Ontario
XTERRA Conquer the Crater

Marathon Start

All Vince's Sunday Photos Here

Day 1 Photos (by Juan Echavarria)

Day 2 Photos (by Juan Echavarria)

All Results

https://www.xterraplanet.com/event/xterra-conquer-the-crater

Sara at Xterra

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Raced XTERRA Conquer the Crater for the 5th year, and each one is such an adventure! I’ve never finished without a story to tell. From epic crashes to dropped chains and bloody knees that smashed onto crusher dust. This was my first year without shedding some blood, but Greg (my bike) decided to make things challenging. He burped out most of the air in the back tire shredding that ridge. Thankfully he held on and let me grind through the last 5k of the bike. The run was a sufferfest after that, but I’m used to suffering. Proud of how strong I felt up to Greg burping, and I still managed to hang onto second place. Racing long trail triathlons is equally physical and mental. I’ve learned that success requires learning how to adapt, confidence and determination. So fortunate to have this race in my hometown, thanks to Tracey and John Conquer the Crater for putting so much work into making this an amazing event.

9 92 Sara McIlraith 2:59:27 F50-54 2

Lindsay at Xterra

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Conquer the Crater 21k trail race: the icing on the cake. Last minute registration, perfect weather, challenging but fun course, and great cheering squad. I couldn’t have asked for better. Sudbury I love you! I will always be grateful that I am still able do what I love (running if you didn’t guess!) and kind of still good at it !!
#firstplace #4thoverall #under2hrtrailrace

Apex Warrior at Xterra

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Apex Warriors representing at Xterra triathlon today! We waited all year for this wicked event! Lots of fun training leading up to this one.
We had athletes in the team triathlon, duathlon and Sprint triathlon today.
Congrats to:
Team Triathlon 1st place
James - Swim
Dennis - Bike
Marc - Run
Duathlon 2nd place
Lindsay - Run - Bike - Run
Everyone did so great today it’s always so nice to see the fitness community at these events!

How to get a handle on your running form

The winged foot is an ancient symbol of running. While we respect that homage to the Greek god Hermes, it doesn’t do justice to how important hands are to runners. If you’re running with fists clenched tighter than a stressed out driver in rush hour, you might benefit from some of these: “10 Running Form Tips From a Run Coach + Drills.” There’s lots of good information there, but tip #6 in particular caught our attention. The author says to lightly cup your hands and avoid crossing the midline of your body – advice that’s mirrored in a video from Athletes' Potential entitled: “What should your hands do when you run?” There, you can find a seated arm-swing drill to help emphasise a forward-and-backward motion that improves efficiency. So, why all this fuss about your upper body? According to “The Basics of Arm Form for Runners,” an efficient arm swing can reduce your energy expenditure by a surprising 3 to 13%. Good arm movement will propel you forward and guide your rhythm. The ideal form involves swinging from the shoulders with elbows bent at about a 90-degree angle. To master the hand position, the article suggests you imagine you’re “cupping a precious butterfly” or loosely holding a potato chip you don’t want to crush. On your next run, consider ditching the death grip to lower tension and promote a smooth, effortless form.

Sudbury Rocks Running Club - Group Runs

Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.

Wednesday pm location

Saturday am location

Photos This Week

July 16 Wednesday pm run

July 16

July 18 Finlandia

July 19 Rocks!! Saturday am run

July 22 Moonlight Beach

July 22 Moonlight Bridge

July 22 Bioski

July 22 Finlandia

Upcoming Events

July 26-27 2025

Wilderness Traverse

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July 26 - 27, 2025
Sudbury Region, Ontario, Canada

Wilderness Traverse is a 24 Hour Adventure Race hosted annually in Ontario, Canada. Teams of 3 or 4 navigate using map and compass over 150 kilometers of rugged Canadian Shield back-country on foot, mountain bike and canoe. It is one of the toughest team-based endurance challenges around and simply reaching the finish line is a massive achievement.

In 2025 Wilderness Traverse will serve as the Championship Event in the AR World Series North America Series

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When: July 26-27, 2025

Where: Sudbury Region, ON Canada

Host Venue: Laurentian University (Ben F. Avery Physical Education Centre) (Google Map Link)

Categories: Teams of 3, or 4, can be Coed, All-Male, All-Female, Junior (one member 18 or under)
Sub-category: Rookie (no members have finished a 24hr AR)

Disciplines: Trekking, Canoeing, Mountain Biking, each requiring
wilderness navigation

Duration: Teams have up to 30 Hours to complete the course

Distance: +150km
Trekking 35km, Paddling 30km, Mountain Biking 85km*

*Distances are approximate and largely impacted by individual team route selections

Courses: In order to give all teams the best chance of finishing there will be locations along the route where teams can choose a shorter course,

or may be directed onto a shorter course if they miss a time cut-off. The various courses will labelled as follows with the longest/full course at the top and each shorter course following below:

Expedition Course

Explorers Course

Challenge Course

https://www.wildernesstraverse.com/home

July 27, 2025

Apex Adventure Challenge

Race Info
The Apex Adventure Challenge is an exciting new event designed to give racers a taste of adventure racing without the long hours. This 3-5 hour race is perfect for those looking to challenge themselves with a mix of running, biking, and navigating through Sudbury’s scenic trails.

The course is mostly on trail with a combination of marked and unmarked sections, giving participants the chance to test their navigation skills while staying accessible to those new to the sport. Teams will work together to find checkpoints along the route, making it as much about strategy as speed.

Race Details:
Duration: 3 to 5 hours

Trekking: Approx. 8-10 km on trails with some off-trail navigation

Mountain Biking: Approx. 15-20 km on a mix of dirt roads and single-track trails

Canoe: 4-7 km and maybe some portage’s if you are lucky!

Navigation: A mix of marked sections and areas requiring basic map reading skills

https://www.apexadventurechallenge.ca/

July 27, 2025

Ian McCloy Island Swim