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Hello
Everyone,
February
17, 2005
In
this Issue:
- Martin Tours Africa - his latest update
- Lisa Labrecque Selected to Worlds - by Dick Moss
- Require Running Motivation? - Read this Article on Ed Whitlock
- Upcoming Events - Nickel Loppet
THIS WEEKEND,Chilly 1/2 Marathon and Frosty 5k
- Running
Room Run Club Update
- Track North News - by Dick Moss
- Ytri News - by Mike Coughlin
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Labrecque Selected to World
Cross-Country Running Team
by Dick Moss
Lisa Labrecque, of Sudbury's Track North Athletic
Club, has been selected to represent Canada at the World Cross-Country
Running Championships in Saint Galmier France in March.
Labrecque will compete on the short-course four kilometre team
that, in a major upset last year, placed third in the world.
Last year, Labrecque competed for the 8k team that placed seventh.
"Canada's 4km squad beat everybody but Ethiopia and Kenya
in 2004, so the European teams will really be gunning for us
this year." said Labrecque. "Even though we're missing
two of our top runners from that squad, we're still aiming for
a quality finish."
Labrecque earned selection by placing fifth at the Canadian
Cross-Country Running Championships in December and running
personal best times in the New York mile and Boston 3000m races
in January.
"Lisa is primarily an 800/1500m runner," said Track
North coach, Dick Moss. "So for her to be running at an
international level over four kilometres is truly exceptional."
Members of the 4k team include:
Carmen Douma-Hussar, Cambridge, ON
Hilary Edmondson, Sarnia, ON
Courtney Inman, Mt. Lehman, BC
Lisa Labrecque, Sudbury, ON
Megan Metcalfe, Cornwall
Rebecca Stallwood, Burlington, ON
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Require Running Motivation?
- Read this Article on Ed Whitlock
Submitted by Bill Thompson
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At 73,
Marathoner Runs as if He's Stopped the Clock
By MARC BLOOM for the New York Times
Published: February 12, 2005
Ed Whitlock, a 73-year-old Canadian marathoner who may be the
world's best athlete for his age, rotates his running shoes like
the tires of a car. "I have 10 pairs that I alternate,"
he said. "That way they don't wear out."
Neither does Whitlock, who lives in Milton, Ontario, a Toronto
suburb. He trains up to three hours a day, about 23 miles, close
to the marathon distance of 26 miles 385 yards, and more than
100 miles a week.
Most Olympic marathoners do less. But Whitlock has been heralded
like an Olympic champion since running the Toronto Waterfront
Marathon last September in 2 hours 54 minutes 49 seconds.
He was 26th among 1,690 finishers and shattered his own world
record for a runner 70 or older by more than four minutes. The
previous year, in the same race, Whitlock ran 2:59:10, becoming
the first person 70 or older to break three hours in a marathon.
"Ed is pushing the limits, like Roger Bannister breaking
the four-minute mile," said Bill Rodgers, 57, who won the
Boston and the New York City marathons four times each. "I
think he should slow down and have some respect for us youngsters."
Although Whitlock shuns publicity, his renown has spread, and,
for the first time, an effective match race between 70-plus runners
is planned at a major marathon. On April 10 in Rotterdam, the
Netherlands, Whitlock will race against Joop Ruter, a 71-year-old
Dutchman who ran 3:02:49 last year at Rotterdam.
Their achievements come against a backdrop of growing sports
participation among older people. Among the United States' 400,000
marathon finishers in 2003, about 500 were 70 or older, compared
with about 100 a decade ago, said Ryan Lamppa of the Road Running
Information Center in Santa Barbara, Calif.
For many of the active elderly, 70 may be the new 50. A recent
study sponsored by the National Institutes of Health, the most
comprehensive look at the healthy aging of the human heart, says
that older people can achieve more health and fitness gains from
exercise than previously thought.
The study also sheds light on Whitlock's ability to run a pace
of 6:40 a mile for 26.2 miles at 73.
Dr. Benjamin D. Levine, a cardiologist at the University of Texas
Southwestern Medical Center and Presbyterian Hospital in Dallas,
found that a group of people with an average age of 70 who had
started exercising in midlife - as Whitlock did at age 41 - and
kept it up had "hearts indistinguishable from healthy 30-year-olds."
Instead of the heart shrinking and stiffening with age, as it
does in sedentary people, and impairing performance, Levine said,
those trained 70-year-olds had larger, more elastic heart muscles.
The findings were reported in the journal Circulation last September.
Exercise, Levine said, would enable someone like Whitlock, who
had trained for years, to pump more blood, to feed the working
muscles with oxygen levels associated with younger athletes.
A colleague of Levine's at Southwestern, Peter Snell, an exercise
physiologist, said Whitlock's marathon pace required a level of
oxygen consumption that is "what you'd expect for someone
around 40 who's a very good runner."
Whitlock does not consider himself unique, however.
"People underestimate what old people can accomplish,"
he said in a telephone interview. "Old people are the worst
in that respect. They let themselves be inhibited by age."
Unlike most younger stars, Whitlock has no team, coach, training
partners, massage therapist, nutritionist, sports psychologist,
shoe contract or high-altitude training camp. He does no stretching
exercises or weight training. He has no special diet.
Whitlock, who is 5 feet 7 and 112 pounds, does all of his training
in a cemetery. He covers a third-of-a-mile loop on a paved path.
He does not count laps, stopping when, for example, his watch
indicates three hours. He said he would not run on roads because
drivers aim at him.
Whitlock's 2:54:49 would have placed him 306th in the 2004 New
York City Marathon, or among the top 1 percent of the 33,000 finishers.
At New York, only 480 runners broke three hours, the gold standard
of marathon excellence and a time few runners beyond middle age
approach. Last year, the second-fastest 70-or-older marathoner
in North America ran 3:24:28.
Yet Whitlock may run faster. The Toronto marathon race director,
Alan Brookes, said Whitlock crossed the finish line in his 2:54
effort "looking fresh as a daisy."
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February 19 - 20
The Sudbury Fitness Challenge will
be hosting the Sofie Manarin Nickel Loppet and Sprints.
March 6
Chilly 1/2 Marathon and Frosty 5k in
Burlington On.
March 20
Hamilton's "Around the Bay" 30k Roadrace
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Run
Club Update - by Donna Smrek |
The Running Room Club Update:
February 14, 2005
Sudbury (Cedar Pointe Plaza)
We had an enthusiastic group join us for the
first hill work out on Wednesday last week, good job to
everyone who came out and enjoyed the hills, this week we
move up to 4 hills and the 1/2 Marathon Clinic group will
be joining us weather and road conditions permitting).
I also wanted to note that we had 4 walkers
out on Sunday morning for our Walk Club, great to see the
numbers growing. Please if you've thought about coming out,
the weather is getting a little milder and the walkers always
like to have company.
I have had a few people asking about what
they should be eating before running, how soon can they
should eat before heading out so I thought I would include
some information in this email regarding pre-run fueling.
What to Eat
Before You Run
Pre-Run Eating
"What should I eat before a run?"
is a common question and one that can haunt you if you have
incorrect information. Eating at the wrong time, or choosing
the wrong kind of foods can produce symptoms like nausea,
vomiting and diarrhea, experiences that rarely make for
a fun run!
Eating before activity, or pre-event eating as sport nutritionists
refer it to, serves some very important purposes. A sound
pre-event meal or snack can:
· enhance endurance
· prevent hunger and dehydration, and
· promote mental alertness.
Different people tolerate
eating before activity differently and experimentation is
important in terms of finding the exact combination of foods
that works best for you. While some runners can happily
down a breakfast of pancakes, sausages and coffee before
a run, others may feel nauseous after eating only a granola
bar and a glass of juice. Use your longer training runs
to try out different foods and food combinations.
Timing is critical in terms of pre-event eating. Foods need
time to be digested in order to serve as a source of energy.
Recognizing this, it’s important to allow two to four
hours between a moderately sized meal and the start of a
workout. Smaller snacks or liquid “meals” can
be consumed a little closer to the start of a run, perhaps
as late as one hour before you hit the road.
For runners who enjoy training in the morning, a bedtime
snack is critical. A nutritious snack, eaten just before
bed, helps to keep blood glucose levels stable. This approach,
coupled with a very light snack in the hour prior to a run,
may help you sneak in a bit more sleep before you train.
Some foods offer greater benefits than others as pre-event
meal choices. Foods rich in complex carbohydrate, such as
breads, pasta, cereals or grains are broken down quickly
to provide the body with a source of glucose and are ideal
choices before exercise. Fluids help to hydrate the body
and should be part of all pre-event meals.
Some foods are not suitable for inclusion in a pre-event
meal. Many people have difficulty tolerating the following
kinds of foods. Eat them with caution before activity:
· High sugar foods: honey, regular soft drinks, syrups,
candy, and table sugars. These foods can cause abdominal
cramping and diarrhea.
· High fiber foods: bran cereals and muffins, legumes
(e.g. beans, peas, lentils), and raw vegetables. High fiber
foods can produce bloating, gas, and diarrhea.
· High fat or high protein foods: butter, margarine,
salad dressings, peanut butter, hamburger, hot dogs, etc.
Fat and protein take longer to digest than carbohydrate
and are not a good source of quick fuel during exercise.
Here is our Clinic Running Schedule for this
week. Everyone is welcome to Run/Walk Club so please come
out and bring a friend.
Wednesday February 16, 2005
LTR - 5:1 x 3 sets plus 2 mins run
FWO - 4:1 x 4
5k - 10:1 x 2 sets
10k - 3k warm up - 4 hills - 3k back
1/2 Marathon - 3k warm up - 4 hills - 3k back
Marathon - 10k tempo run
Sunday February 20, 2005
LTR/FWO - 5:1 x 3 sets & 2 mins run
5k - 10:1 x 2 sets & 2 min run
10k - 8k run 10:1
1/2 marathon - 10k run 10:1
Marathon - 16k - 10:1
Have a great week and we'll see you at Run Club.
Happy Trails,
Lise & Donna
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Track
North News - by Dick
Moss |
Tuesday, February
15, 2005
Ontario Legion
Indoor Championships, Toronto
Girls 17 and under:
Kaitlyn Tallman
800m - 3rd: 2:25.26
400m - 6th: 1:04.77
There are some neat photos and an interview with Kaitlyn
at the Copps Indoor Games Website.
http://www.coppsindoor.org/tallman.htm
Sunday,
February 13, 2005
After an injury-riddled Fall and early Winter,
it looks like Andrew Ellerton is starting to get fit. Nice
PB's by Mad-Dawg Woods and Tammy Dufresne who did their
Siamese Twins impression across the finish line. Also a
solid run by Serena and a nice comeback by Liz after a nasty
bout of potato poisoning.
Sykes-Sabok Challenge (Penn
State)
Distance Medley
Andrew Ellerton (U of Michigan), 2nd, 1:48.5/800m split
Open 800m
Andrew Ellerton, 3rd, 1:50.10
Windsor Team Challenge
600m
Madeleine Woods (Windsor U): 1:37.95 (5th)PB!
Tammy Dufresne (Windsor U): 1:37.99 (6th) PB!
1500m
Serena Jennings (Guelph U): 4:49.68 (6th)
Liz Forbes (Guelph U): 4:57.61 (10th)
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YTri
News - by Mike Coughlin
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February
10 Update
In
this issue....
Quotable Quotes by Sandra Kleppe
Perfect your stroke at the YTri Wednesday Swim
Run leaders wanted for Friday night workouts
Indoor Triathlon Anyone?
YTri weekly schedule
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Quotable Quotes by Sandra
Kleppe
YTri member Sandra Kleppe writes:
Mike,
A few well spoken words below, for training or life.
Enjoy,
Sandra
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"You can learn new things at any time
in your life if you're willing to be a beginner. If you
actually learn to like being a beginner, the whole world
opens up to you."
Barbara Sher
Author of "I Could Do Anything If I Only Knew What
It Was"
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"Obstacles can't stop you. Problems
can't stop you. Most of all, other people can't stop you.
Only you can stop you."
Jeffrey Gitomer
Author and Sales Trainer
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Perfect your stroke at the
YTri Wednesday Swim
The YTri Wednesday morning swim has become part of the
weekly routine at the Y and is gaining participants each
week. Why not add this workout to your weekly routine?
Coach Mike (me) is on deck from 6:00-7:30am at the Y Pool
each Wednesday where there are beginner and intermediate
workouts going simultaneously. Workouts consist of stroke
development, drills, some strength/speed, and lots of
fun! I also leave the workouts on the board for the week
for those who can't make Wednesday mornings.
See you at the pool!
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Run leaders wanted for Friday
night workouts
Friday night YTri workouts are a smashing success - we
have enough people each week to double up the class!
As a result of our success, we are in need of more run
leaders. Unfortunately, Fridays are becoming bad for me
and I won't be able to make too many classes. All that
is required to lead the run is a great attitude and a
willingness to be a cheerleader for the group. There is
no formal structure to the run, but everybody really likes
it if they find themselves doing some agility drills,
speed, and even sometimes the dreaded stairs!! Your creativity
and energy is really the limit here.
If you are willing to take the lead, let one of us know
at the next Friday class.
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Indoor Triathlon Anyone?
Last year we had a fantastic indoor triathlon at the Y
in February as a way of beating the winter blues. The
first YTri indoor triathlon consisted of a 15 minute swim,
a 30 minute bike and a 20 minute run. Medals were given
to all participants and everyone had a great time.
I have been getting enquiries about the possibility of
a second annual event this year. While I am maxed out
on commitments this year, it occurred to me that some
of you
might be willing to organize a fun indoor triathlon to
keep everyone motivated, and I can certainly point you
in the right direction to getting pool, bike, and treadmill
time at the Y. There is even a YTri bank account that
can be used to buy finishers medals like we had last year!
If anyone is interested in taking the lead on an event
like this, let me know and I'll get you started and promote
it in the newsletter.
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YTri weekly schedule
Wednesday Swim
6:00-7:30am
YMCA Pool
All abilities welcome, come for all or part of the session
Friday Brick (spin/run/core)
6:30-8:30pm
YMCA Spin Studio
Bikes and trainers encouraged, spin bikes available
Sunday Cycle/Core
8:15-10:15am
YMCA Spin Studio
Bikes and trainers encouraged, spin bikes available
See you there!!
Mike
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For
information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vtperdue@cyberbeach.net
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