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  Hello Everyone,                                                                                                                              October 20, 2016

  In this Issue:

  1. 44th Annual Wiky Road Race
  2. Scotiabank Toronto Waterfront Marathon
  3. Upcoming Local Events: Varsity Vampire Run Oct. 30
  4. Running Room Run Club Update
  5. Track North News University of Toronto Open Cross-Country Running Meet





October 16, 2016


October 16, 2016

Sudbury group at Wiky 2016

WIKWEMIKONG— It was a balmy 19 degrees and humid for the 44th annual Wikwemikong Road Race as about 100 walkers and runners came to Manitoulin’s largest community on Sunday to take part in Northern Ontario’s longest continually running 10K race.

Once again Head organizer Henry Hoy ensured all participants were registered and transported to the start line 10km away in Kaboni. The run is a point to point event that runs from the small community of Kaboni travelling directly north to the town of Wikwemikong.

The course is considered fast by those seeking improvements in times. The mild rise in elevation for the first 5.5km makes way for a very quick 2.5km downhill leading to a mild descent for most of the remaining kms.


Sebastian Diebel claimed The Manitoulin Expositor trophy 37:35, while Sara McIlraith took the Wikwemikong Board of Education trophy with her 40:38 finish.

Congratulations to the runners and walkers who took part in this Manitoulin fall tradition.





Run for the Cure 5km           Turkey Gobbler 8km             Wiky 10km


You’ve got to Run Fast AND Think Fast to Run Fast

by Sara McIlraith

Anyone close to me knows that I have been chasing a sub 20 5k goal for a few years now. A friend even threatened to enter me in the Guinness book of Records for the most ‘almost’ sub-20 minute races run. I even broke a long-standing half marathon tradition, and ran the 5k at the Ramsey Tour in September trying to reach my goal. I finished in a very disappointing 20:18. Out for my cool down, which ended up being the length of a half marathon, I decided something had to change.

With 3 weeks before the next 5k in Sudbury, I tucked my tail between my legs, and asked Neil to develop a 3 week training plan for me, something that was completely different than what I had been doing. I fully committed to the plan, resisting the urge to run more mileage, my usual downfall. I added a third intensity workout each week, and tried completely new speed routines. Challenging my body made me actually feel stronger. This helped me with my biggest hurdle in breaking that time, my confidence. Neil has always told me that the reason I haven’t run sub 20 is because I don’t think I can. I had to work really hard to break out of that negative mindset. I didn’t tell anybody about this goal, but I’m sure they probably thought something was up when I started doing Saturday ‘intense endurance’ runs instead of my usual LSD 25+k’r.

I drove out to Cambrian College on race morning, feeling calm and ready to race. My mantra was ‘I want this’. I told Neil he had the morning off race support duty, as I really wanted to do this on my own. Following a very long warm up, I headed to the start line. My race plan ingrained in my mind. Go out hard the first k, hang onto the pace for the next 2, push really hard the 4th (my usual weak point) to gain a buffer, then leave everything out there on that really hard uphill last k. I completely entered that race mind, where everything outside the hundred metres ahead of you doesn’t exist. My confidence grew as I hit my first 3 km goals, and really helped me push past the negative demons in the 4th k. Climbing those hills, turning the corner and seeing the race clock and Vince’s smiling face drove me to the finish line. I had done it! Not just done it, I crushed it. Nothing else mattered in that instance.

Breaking that 20 minute milestone was a huge confidence booster, and I carried it with me over the next 2 weeks. The Run for the Cure was actually only race 1 of 3 over 3 weeks. Fall is a busy time for runners in Sudbury. Race 2 was the Turkey Gobbler, a challenging 8k trail race. I ran strong and managed to beat my time from last year by almost a minute.

Finally, my favourite race of the year, the Wiky 10k road race. I look forward to this race every year. The course starts with 6k of very gentle graded uphill, then a 1k downhill, followed by 3k of flat. My goal was to break 41 minutes. This meant pushing harder in the first 6k than I had in the past. The 10k distance is so challenging, it requires you to hover just under your threshold while tapping into a lot of endurance. Basically, it is a really long time to suffer. I started to question myself in the second k, as I watched my friend Michelle run by me. In the past, I would have accepted my fate, and kept within that ‘comfort zone’ hurt. My Garmin marked a pretty slow split for the km, and I decided not to give up. I picked up the pace again, and worked to catch up.. I held that ‘I’m not sure I can do this’ pace to the downhill, and then kept that level of effort up. At the 8k mark I seriously started to doubt myself. I had to dig really hard to keep the feet moving. Knowing that Michelle wasn’t far behind fueled me forward. I entered the last section, 1 lap of a track, feeling dizzy. Thank goodness Neil was there to cheer me on. I finished feeling like I had never raced that hard in my life, but ecstatic with my sub 41 minute time.

Long story short, I think that it is really important to challenge yourself, but even more importantly is the plan of attack. Changing my training was the key to getting past my plateau. Getting out of the training rut, and placing my trust in Neil’s plan was a very rewarding experience. I can’t wait to see what he comes up with for my next running goal!


Double lung recipient Mary Manitouwabi completes 10km walk


Wiky 10 km 2016

by Mary Lou Trowell

Wiky 10km 2016 was a first for me. Many of my friends from the Running Room have done this local event and have spoken highly of it. The course proved to be relatively flat and the scenery spectacular with the beautiful fall colours this year. The organizers are very welcoming - especially liked that they called you by name when I registered with my friend Claire Cote. A shuttle service takes you to the starting line in Kaboni - was expecting this because of information on their website. What I wasn't expecting was hearing my name called at the start line in a curious way - Mary Lou? I turned around to see a former nursing student of mine who had a lung condition that necessitated a double lung transplant last January. Mary Manitouwabi, accompanied by her supportive husband, was at the start line to begin walking the 10 km and walk it she did ! When she crossed the finish line, there were loud cheers - I gave her a huge hug (from me and all her former nursing teachers at Cambrian) and I shed more than a few tears. What an accomplishment ! She has been ill for 10 years, waited 2 years for a transplant in Toronto - some of it away from her husband and sons, other family and friends. The transplant occurred in January and here she is in October in her home area walking 10 km - what an amazing accomplishment for an amazing young woman. I have no doubt but that she will do other such events in the future.

Sudbury runners and walkers did well on the course - Sara McIlraith was the first woman to cross the finish line. Many of the Sudbury Rocks Running Club were first in their age categories - Vince Perdue, Frank Lesk, Catherine Perrin to name a few. It was especially heartwarming to see children and teenagers doing the 10 km. (the only distance in the Wiky event). The intent of the event is to promote health and establish healthy lifestyles that participants will continue. For local residents, Mary's courage and determination should prove to be a huge motivator.




Kenya's Philemon Rono wins Scotiabank Toronto Waterfront Marathon
Canadian Olympian Eric Gillis takes fifth overall
CBC News

Philemon Rono of Kenya won Sunday's marathon, which took place in fairly cool, damp conditions. (CBC)

Kenyan runner Philemon Rono was the champion of the Scotiabank Toronto Waterfront Marathon on Sunday, winning with a time of 2:08:27.

Olympian Eric Gillis won the Canadian title, coming in fifth overall with a time of 2:13:44. Gillis had been gunning for the Canadian record of 2:10:09, but told reporters after the race that his body wasn't feeling optimal in the second half.

"I don't want to make excuses, but I got wound up and I don't usually feel that in my hips and my knee," he said.

"No regrets, it was a good effort. I think it was just one of those days."

Eric Gillis
Olympian Eric Gillis missed the Canadian record, but was still the Canadian champion on Sunday. (CBC)Krista Duchene was the Canadian woman champion, coming in fifth among the women and crossing the finish line at 2:34:02.


Shure Demise wins women's title

The overall winner of the women's race was Shure Demise from Ethiopia, winning with a time of 2:25:19.

Demise told reporters, through a translator, that she felt a "great deal of happiness" upon crossing the finish line.

Shure Demise
Shure Demise, winner of the women's race, crosses the finish line. (Twitter.com/SportStats)

More than 25,000 runners

More than 25,000 people ran in the three races that were part of the marathon on Sunday.

A total of 4,833 people registered for the marathon, 11,488 for the half-marathon, and 8,851 for the five kilometre race.

Scotiabank Toronto Waterfront Marathon
More than 25,000 people ran in three Scotiabank Toronto Waterfront Marathon races on Sunday. (Athletics Canada/Twitter)


Runners from more than 60 countries took part, event organizers said in a news release.

Alexis Kronwald-deBruyn, publicity co-ordinator for the event, said she considers the early Sunday morning event to be a success.

"We have beautiful weather out here. It's perfect conditions for the runner, despite a little drizzle at the beginning."


85-year-old Ed Whitlock sets world record at Toronto marathon

Solomon Israel · CBC News
October 17, 2016


85-year-old Ed Whitlock finished Sunday's Toronto Scotiabank Waterfront Marathon with a world-record time of 3:56:33.2. (Todd Fraser/Canada Running Series)

Milton, Ont., octogenarian and champion runner Ed Whitlock felt "great relief" upon crossing the finish line of Toronto's Scotiabank Waterfront Marathon in record time on Sunday.

"I had real apprehension about how I was going to finish at around halfway," Whitlock told Metro Morning host Matt Galloway.

Despite his fears, the 85-year-old Whitlock still managed to set a world record for his age group Sunday. He finished the marathon in just three hours, 56 minutes, and 33.2 seconds.

"My goal was to run around 3:50," said Whitlock. "Things fell apart in the second half of the race."

Compared to his previous world records, Whitlock said his accomplishment Sunday was less impressive than his earlier record, set at the Toronto marathon 12 years ago when he was 73 years old. He ran that marathon in just two hours and 54 minutes, a record that still stands today.

Whitlock started running as a teenager, but stopped when he moved to northern Ontario at the age of 21. "There was no running up there in those days," quipped Whitlock. "I didn't start running again until I was 40, so I've been running more or less continuously from 40 up to my current age."

Whitlock said the incentive to set records in his age group keeps him running. "To some extent you're always happy when you've reached another milestone of five years older," he said.

Seasoned runner, seasoned running shoes

And Whitlock's running shoes have reached those milestones along with him. In Sunday's marathon, he said he wore a pair he's had for around 20 years. "I wear them well past their due date," said Whitlock. "I'm not a fan of the current shoe design, and I have a small supply of this particular model of shoe."

'I'll keep running as long as I can'

Setting world records comes at a painful price, Whitlock revealed. "My legs are shot today," Whitlock said. "I seemed to be OK yesterday after the marathon, walking around and that sort of thing, but rigor mortis has set in now."

Whitlock said he doesn't know when his next marathon will be. "It depends how my training goes," said Whitlock. "One never knows when one has run one's last race, and I'll keep running as long as I can."




Locals and Friends in Toronto


Award winners Emily Dodge and Pascal Renard

As usual there were many runners from the Sudbury area at this year's event. Kudos goes out to all participants. You did well on a warm and very humid day.

A special congratulations goes out to 13 year old Emily Dodge who came 71st out of 6583 runners in the 5km. She was 15th overall lady and her 20:43.9 finishing time placed her 2nd in her age group.

Not to be outdone our Masters half marathoner, Pascal Renard, ran an outstanding race to come in 14th overall out of 9925 participants. His time of 1:14:44.3 placed him 2nd in the Masters group.

All Results Here

Ali and Amanda in Toronto

by Ali Cummings

The Race Expo was great as usual.. Amanda won a free t-shirt and we both bought new shoes for 25% off (gotta love a bargain!). We did some shopping with my mom on Saturday and had a dinner in with my parents on Saturday night.. lead up to race day was really lovely!

We left tons of time, but there were less than 50 toilets at the start area, clearly not enough as we waited in line for at least 25 minutes, had to run to the start and jump over the barricade to get into the corral. It was tight for time and not ideal. We started off in the rain (that's marathon #4 for me in the rain) but it cleared up around 5k ish? and that's when the temperature started to rise. Too humid for my liking and very warm for mid-October!

Amanda and I split up around 22k (ish?), I picked up and was feeling pretty good for a while... I'm not sure if it was too much pick up, the heat, my last gel not sitting right, the dehydration or the distance (probably a combination), but I was pretty wobbly crossing the line (confirmed by my other aunt who saw me on the live feed - thankfully they panned left so viewers missed me tossing my cookies, or in this case, gels). I was pretty dizzy & tired & just felt so awful ... a surprising and somewhat disappointing feeling for a race that I felt really prepared for. Needless to say, I'm looking forward to the next one, so I can feel better about running in general.

However - there is nothing like running at home! The BEST part about the race (in addition to the first half with my buddy) was all our cheerleaders - I saw 2 of my sisters & mom & dad & my 2 aunts (with the police officer!), 2 friends from high school, 2 of my mom's running friends, another family friend, Amanda's mom & stepdad & fiancé & aunt & brother & sister-in-law.. Some of them we saw 2 or 3 times! The race is excellent for spectators (which also means lots of turnarounds, but all the cheering is worth it). I felt so loved & supported... and they each gave me some pep in my step and a bit more of a smile! (Better not forget, I saw Rocks!! runners Yves & Mike en route too! Oh, and Amanda saw Ed Whitlock!)

Next up - Amanda says she's going to work on improving her half marathon time and I'm thinking a spring race to go for a PB - maybe my 3:20 marathon or 1:30 half goals will come to fruition!

All Photos Here




Upcoming Local Events


October 30, 2016


Be very afraid...


Contact: pj_bailey@laurentian.ca for more information.







Run Club Update




Store News


Hello Runners and Walkers :)

I first want to congratulate everyone that ran or walked in the Toronto waterfront Marathon weekend races, everyone did awesome, I also wanted to give a shout out to my man Joel Zazulak who trained with me all summer through the half marathon clinic and stuck with it and progressed so smoothly and finished his first half marathon great job man.

Speaking of clinics there is also a Half Marathon clinic starting in november to be taught by Ryan Marshaw a very experienced Marathoner and knowledgeable coach.

This Saturday there is a super saturday promotion going on where you get to come in for saturday and gain knowledge on clinics and gain a discount if you are interested in signing up for a class.

Have a great week and see you at Run club tonight at 6pm.

Also we have been getting in our new fall line of clothing and shoes so come check them out, as well as some new winter apparel is arriving everyday.

Your Sudbury Running Room Team,

Eric, Cassandra, Ania, Bernadette, Jordano, Justin, Alex


Your Sudbury Running Room Team,

Eric, Ania, Cassandra, Bernadette, Alex, Jordano, Justin

We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.







Track North News - by Dick Moss


University of Toronto Open Cross-Country Running Meet
Centennial Park, Etobicoke, ON, 10/16/16

Men's team: (L to R) Caleb Beland, Jacob Dupuis-Latour, Gordie Chown, Luke Mackrell


The Laurentian cross-country running teams competed at the University of Toronto Open in Etobicoke's Centennial Park on Sunday. The women's team placed second out of six teams and the men placed fifth out of eight teams.

The women's team score was 57 points, with a top-five average time of 19:00.1 for 5km. The men's score was 128 points with a top-5 average of 27:27 for the 8km course.

The women were led by Jenny Bottomley, who ran the 5km course in a personal best time of 18:43 to finish in 9th place. She was followed by Megan Crocker who also ran a personal best, placing 14th with a time of 18:59; Jessie Nusselder was 15th in 19:03, Nicole Hessels was 16th in 19:06 and Nicole Rich was 17th in 19:07. Displacers were Marissa Lobert, who finished 18th in 19:10 and Breanne Steven who placed 29th in 20:00.

The men were led by Dylan McKevitt, who placed 19th with a time of 26:47. He was followed by Ewan Craig, who was 22nd in 26:55; Gordie Chown, 31st in 27:28; Jacob Dupuis-Latour, 44th in 27:57 and Sam Delage, 48th in 28:06. Displacers were Luke Mackrell who was 49th in 28:10 and Matteo Reich, who was 71st in 30:25.

“We trained hard last week and some of the women were a bit leg-dead today,” said head coach, Dick Moss. “But they ran in a tight pack, helped each other throughout the race and our top-5 finished within 24 seconds of each other. That’s exceptional. The men were a little banged up today, but they’ll be ready to go for the OUA championships in two weeks.”

The cross-country team’s next race is the OUA Championships in two weeks on the same Centennial Park course.

Jenny Bottomley (1st LU finisher - women)

Individual Results - Laurentian Women
9. Jenny Bottomley, 18:43
14. Megan Crocker, 18:59
15. Jessie Nusselder, 19:03
16. Nicole Hessels, 19:06
17. Nicole Rich, 19:07
18. Marissa Lobert, 19:10
29. Breanne Steven, 20:00
46. Jenna Whitney, 21:03
52. Kelsey Lefebvre, 21:23

Team Results - Women
1. U. of Toronto, 15 points
2. Laurentian, 57
3. Brock, 109
4. Waterloo, 109
5. Laurier, 115
6. Ryerson, 142

Individual Results - Laurentian
19. Dylan McKevitt, 26:47
22. Ewan Craig, 26:55
31. Gordie Chown, 27:28
44. Jacob Dupuis-Latour, 27:57
48. Sam Delage, 28:06
49. Luke Mackrell, 28:10
71. Matteo Reich, 30:25
75. Jarod Milford, 31:38

Team Results - Men
1. U. of Toronto, 27 points
2. Waterloo, 58
3. Guelph, 78
4. Laurier, 119
5. Laurentian, 128
6. Brock, 142
7. UTTC, 147
8. Ryerson, 174

Full Results: http://bit.ly/2ewbnR0

(L to R) Jessie Nusselder, Megan Crocker

All photos below:


Dick Moss



Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/


For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

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