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Hello Everyone,
March
3, 2005
In
this Issue:
- New York City Marathon Anyone?
- 27th Annual Peterborough 1/2 Marathon and 5k Results
- Martin Tours Africa - his latest update - from Bahar Dar
to Addis Ababa
- The Sudbury Fitness Challenge Needs You -
2nd Printing -
- The Sudbury Fitness Challenge "Sun Run for Diabetes"
is recruiting Subcommittee Members -
2nd Printing -
- Sofie Manarin Nickel Loppet Results added to this Website
- Upcoming Events - Chilly 1/2 Marathon and Frosty 5k THIS
SUNDAY, Around the bay 30k
- New Event - Cambrian College's Spring
Tune Up 5k
- Running
Room Run Club Update
- Track North News - by Dick Moss
- Ytri News - by Mike Coughlin
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New York City Marathon
Anyone?
This November members and friends of the Sudbury
Rocks!! Running Club will attempt to add the New York City Marathon
to our list of accomplishments. As most of you are aware the
marathon now has a lottery entry system. To ensure ALL runners
wishing to go do gain entry into the race, we will be booking
through a travel agent who guarantees our spots. Our entries
will include optional travel arrangements (plane or bus) , optional
hotel arrangements (New York or New Jersey) and the guaranteed
entry. Non running supporters are welcome at a reduced price.
Principle Sudbury Rock member, Monique Fournier, has taken on
the task of organizing the trip for us. She has provided more
information below. Please contact her directly if you are interested.
Hello fellow runners,
The following information is for those interested in running
the New York Marathon, November 2005 who don't have a qualifying
time or did not enter the lottery.
Package deals are offered through Thomas Cook Travel Agency
for running groups where your entrance to the marathon is guaranteed.
The more the merrier and possible cheaper rates with larger
numbers of participants.
Please look over the information to help you make a decision
of whether to join the fun or not. The travel agency can also
alter the packages within reason and possibly at an added expense
for individual needs/desires.
If you have any questions or want clarification on any of the
information please contact me at; phone 566-5004
or e-mail moniquedave@sympatico.ca
There is a deadline for you to commit and pay half the costs.
Because the lottery is completed in May the travel agency recommends
registration by mid April to guarantee spots on the bus, in
the hotels and in the race. The travel agency also prefers that
all the info be sent together if there is a group planning to
go. In order for me to get all the info to Thomas Cook before
the recommended deadline I would like commitment and payment
with registration completion no later than April 4th, 2005.
Hope to hear from you with great interest.
Monique
Please find attached several PDF files containing
the details and pricing
for the 2005 ING New York City Marathon Travel Packages which
include
guaranteed entry.
You will need Acrobat Reader in order to view
the attached PDF files. For
a free download visit
http://www.adobe.com/products/acrobat/readstep2.html
Files:
New
York City Marathon Brochure PDF
Guaranteed
Entry Application PDF
Non
Entrant Application PDF
Insurance
Information PDF
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27th Annual Peterborough 1/2
Marathon and 5k Results
There was local, Rocks!! and Track North action
in this year's Peterborough 1/2 and 5k. The weather was good
and the course fast - except for those rolling hills. I lived
there for a couple of years and can attest the hills are a factor.
They do build character though and the course is a very good
one.
Sudbury Rock!! Klaus Ehrhardt and daughter Caroline
were there from Espanola.Caroline came first in her age group.Our
Cobourg Rock!! correspondents, Ken and Lynn Stubbings, made
their usual appearance and Ken placed as always with a very
competitive time. Lynn ran under the weather but finished strongly
regardless of the wooziness.Donna Mae Robbins of Track North
fame ran her first long distance event - placing 2nd female
overall - and Amanda Kosmerly smoked the 5k. and was first in
her age group. Another local, Brad Ferguson, placed in his age
group in the 5k. Congratulations runners.
Here are a few notes from the Run:
Klaus Ehrhardt writes,
I ran 'safe' considering
feeling less than 100% and knowing in advance the challenge
(hills) of the first half. I came in at about 1:40, position
146 of 540 participants and third in my age category 55 to 59.
It was a cool, sunny day at -4 Celcius, no wind, and well organized
(tons of volunteers). I'm already looking forward to next year's
run!
As well, I just wanted to mention my 13 year old daughter, Caroline
running the 5K event. She is a Bobcat,
of the Track North Running Club. She came first in her age category,
women 14 and under with PB 21:33.
She placed 29 of 207 participants, 5th out of 115 women. Needless
to say I very proud of her results.
As for me I'm taking a few days off for recovery before getting
back to running.
Thanks, and hope to see you in Sudbury
shortly,
Ken
Stubbings writes,
We had a very nice day for
the Peterborough 1/2 Marathon. The sun was out, the temperature
was -4, the wind was calm, and the roads were dry. I had forgotten,
until I was upon them, that the first 8km of this run are rolling
hills. It was hard getting into a good running/breathing rhythm.
The marshalling was a little off. The
winner actually took a wrong turn down the 5k course. He did
not catch back up to us until about the 6 1/2 km mark. I figure
he lost a least 5 minutes.
There was a total of 540 runners in the 1/2 and 207 runners
in the 5k.
Lynn placed 157 in the 5k with a time of 32:43. She did well
considering she just recovered from a bout of the flu.
I placed 18 in the 1/2 with a time of 1:23:09 and a 3rd place
for my age group.
I was also a member of a mega team which placed third.
There are pictures on the marathon web site.
We are planning to do New York as well. I am a 3 minute walk
from the travel agent Monique is using, so we are making our
arrangements here. I asked the travel agent if there was openings
for the trip. She said yes, but there was some group from Sudbury
planning on taking a lot of the space. I told her I was all
too aware of that crazy group. I hope I can handle another trip
with "The Rocks". It took me a couple of weeks to
get that "good time feeling" out of my system last
year. I am not sure there is any gelati in New York though.
Don't shovel too much! If you wait long enough it will melt.
Tim Uuksulainen writes,
A contingent of thirteen
northern runners (North Bay area) journeyed
to Peterborough to challenge the renowned tough half marathon
course. They must have found the course to their liking as five
of them found themselves on the medal podium.
Leading the northern contingent was Track North athlete Donna
Mae Robins of Powassan who was the second female overall and
first in her age group (25-29) in 1.27.34. 35th of 540 athletes.
Afterwards Robins commented,"I'm still new to running these
longer races as I generally focus on 10km races and down, so
I'm pleased with race on this course which is considered slow".
Click
Here for Results
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The Sudbury Fitness Challenge Needs
You
The Sudbury Fitness Challenge is actively recruiting
members for the remaining positions on the SFC Executive. They
are looking for anyone in the community who is willing to provide
quality energy, spirit, drive and, perhaps, a different point
of view at the table. The long term goal is to achieve a healthy
and long lasting Executive. The search should definitely extend
beyond the normal athletic circles. The Fitness Challenge comprises
the following events: Sofie Manarin Nickel Loppet, Sun Run,
Mountain Bike Tour, Canoe Marathon, Ian McCloy Island Swim and
the Beaton Classic (if we can resurrect it). If you have some
spare time and are interested in providing assistance to an
excellent Organization, please contact Mike Coughlin(e-mail
below). Also if you know someone else who may be interested,
please pass the message along to them.
Mike Coughlin is the Chair of the 2005
SFC Executive and adds his request here.
As you know I have agreed to chair
the Sudbury Fitness Challenge Executive this year. We are
revitalizing this group to help move this event series forward
and fulfil our mission - To foster participation in outdoor
recreational activities throughout the year for all individuals
within the City of Greater Sudbury.
I know that there are many enthusiastic and capable people
in your readership with an interest in seeing our series grow.
We are still looking to fill a few positions on the Executive
and would greatly appreciate it if you would advertise them
on your website. Specifically, we are looking to fill the
following positions:
Treasurer
Event Director - Mountain Bike Tour
Volunteer Coordinator
Awards Officer
We meet as an Executive every 5 weeks in the off season and
every 3 weeks in the summer. We are in the process of launching
a new website that we will announce shortly and expect to
more than double the series participation rate this year.
As Chair I welcome all applications and look forward to hearing
from folks willing to help guide us through this exciting
time.
Sincerely,
Mike Coughlin
Chair
SFC Executive
mcoughlin@hrsrh.on.ca
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Subcommittee Members
Needed
by Steve Matusch - Run Director
The Sudbury Fitness Challenge is looking
to recruit 2-3 enthusiastic
individuals to join our committee organizing the 2005 Sudbury
Fitness
Challenge Sun Run for Diabetes, taking place May 1st 2005.
Our intent this year is to bring the
Sun Run to the next level in
participation, professionalism and to actively attract a wider
range of
participants.
If you have skills and enthusiasm that
you would be willing to offer to this
worthy cause, please send me a note and I'll be sure to get
back to you.
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March 6
Chilly 1/2 Marathon and Frosty 5k in
Burlington On. THIS SUNDAY
March 20
Hamilton's "Around the Bay" 30k Roadrace
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New Event - Cambrian
College's Spring Tune Up 5k
Yes, there's a new event
in town and we're all excited. Actually it's a resurrected run
from a few years ago when it was the first fast run of the season
for cabin bound runners. Check below to see what it's all about
What:
5 km Spring Tune Up- fun run
Where: Cambrian
College, Barrydown campus
When: Sunday,
April 3rd, 2005, race starts at 10:30am
Registration:
$10 no preregistration, $5 for under 12 years. registration
starts at 8:30 am
Route:
Flat with one small hill at the end. Km markers will be posted
at the
road side.( Check
out Map Here)
Prizes:
children-
all receive a prize when they cross the line, age
categories both male and female 8 and under, 9-12, 13-15, 16-19
years, young
children must be accompanied by an adult.
Adults- cash
for top male and female finisher and prizes for top 3 in each
age group males and females, 20-29, 30-39, 40-49 and 50+, no
awards repeated.
Post race: There
will be food/refreshments and some draw prizes.
For more information: call- Cambrian
College at 566-8101 and ask to speak to
Bob Piche or Jewell.
We are looking for donations for prizes and volunteers if anyone
is
interested please contact the above people or email Amanda Kosmerly-
amandakosmerly@hotmail.com
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Run
Club Update - by Donna Smrek & Lise Edwards |
The Running Room Club Update:
March 1, 2005
Sudbury (Cedar Pointe Plaza)
The Spring
Tune-Up is back!
It will be held on April 3, 2005 at Cambrian
College on Barrydowne - stay tuned for registration and
distance(s) details as we will pass them us as soon as we
get them.
Fantastic to see more walkers and runners
out for our Practice Nights. We thought that we should give
a little information on smart running and walking.
Smart Walking/Running
Guidelines for Streetwise Runners
and Walkers
Carry identification or write your name, phone
number, and blood type on the inside of your shoe. You can
carry this information in a running shoe key holder that
attaches to the outside of your shoe.
Don't wear jewelry.
Carry enough change for a phone call.
Run/walk with a partner, whenever possible.
Write down or leave word of your route.
Inform your friends and family of your favorite routes.
Run/walk in familiar areas. Know the location of telephones
and open businesses and stores. Alter your route pattern.
Always stay alert. The more aware you are, the less vulnerable
you are.
Avoid unpopulated areas, deserted streets, and overgrown
trails. Especially avoid unlit areas at night. Run/Walk
clear of parked cars and bushes.
Don't wear headphones. Use your hearing to be aware of your
surroundings.
Ignore verbal harassment. Use discretion in acknowledging
strangers. Look directly at others and be observant, but
keep your distance and keep moving.
Run/walk facing traffic so you can observe approaching cars.
Wear reflective material if you must run/walk before dawn
or after dark.
Use your intuition about suspicious persons or areas. React
on your intuition and avoid any person or area that feels
unsafe to you.
Carry a whistle or a noisemaker.
Call the police immediately if something happens to you
or someone else, or if you notice anyone out of the ordinary
during your run/walk.
Be An Ambassador of Running - Tips
on Running Etiquette
On clinic nights you will be running/walking with an unusually
large group. Although you may be enjoying the added company
and support, to the unprepared pedestrian your group may
look more like an angry mob. Be sure you don't act like
one. Here are some tips for you and your group which will
ensure that everyone gets a fair share of the road.
Group Running/Walking
Members running/walking at the front of the
group should be sure to warn those behind of oncoming traffic
and pedestrians. All members of the group should move to
the right to pass. A simple, "runner ahead!",
"walker on the right", can help others in the
group to know where and when to pass.
When passing pedestrians or other runners from behind, you
should tell them which side you would like to pass on, calling
"on the right!" (or left). All members of the
group should pass on the same side.
Group members at the front should warn runners behind them
of oncoming obstacles such as curbs, posts, ice, small animals,
etc. When running close behind someone, it's easy to trip
and fall because of these obstacles.
This week's schedule:
Wednesday March 2, 2005
FWO - 6:1 x 3 sets
LTR - 8:1 x 2 sets plus 2 mins run
5k - 10:1 x 2 sets plus 4 mins
10k - 6 hills
1/2 Marathon - 6 hills
Marathon 10k tempo run (3 Km)
Sunday March 6, 2005
LTR/FWO - 8:1 x 2 sets plus 2 mins run
5k - 10:1 x 2 sets plus 6 mins
10k - 9k run 10:1
1/2 marathon - 14km 10:1
Marathon - 19k 10:1 (9Km)
Happy Trails
Donna and Lise
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Track
North News - by Dick
Moss |
Wednesday, March
02, 2005
OUA Championships
- Windsor
Madeleine Woods
600m - 4th - 1:36.57 PB!!
4 X 400m - Team 2nd - qualified to run at CIS in Winnipeg
She may also run on 4 X 800m team at CIS
Liz Forbes
3000m, 9th, 10:30.62
Will race the 3k at CIS
Tammy Dufresne
1000m - 8th - 3:05.83
4 X 800m - Team 1st!! Will run this event at CIS
Julie Forbes
1000m - 14th - 3:22.1
Great Lakes Conference Champs
Meghan Juuti
800m, 15th, 2:21.23
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YTri
News - by Mike Coughlin
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February
21 Update
In
this issue...
Swim drill of the week - The long stroke
drill
Need a wetsuit? - Win one in the Nineteen "I need
a wetsuit" contest
Do NOT try this at home - the WRONG way to test your reaction
time
YTri weekly schedule
Swim drill
of the week - The long stroke drill
Many swim coaches and instructional books emphasize the
roles of effective body length and body rotation in freestyle
technique, and for good reason. Any boatbuilder will tell
you that the longer the vessel, the faster it goes. And
by rotating, you can both access your powerful lats for
propulsion as well as increase your effective body length
even more (don't believe me? try facing a wall and reaching
as high as you can. Then turn sideways - you can reach
even higher). For this reason, good swimmers spend the
majority of their time on their sides rather than their
front.
The long stroke drill is a fantastic way to help develop
a long body position and balance in a rotated position.
In this drill, you push off the wall and roll on your
side with the lower arm stretched out in the direction
you are going and your upper arm at your side. Applying
pressure down on your armpit to maintain a good position,
kick 10 times and then take one powerful stroke as you
roll to the other side. Breathe as necessary, but for
best results your face will be under the water most of
the time looking to the side. As you progress you can
work your way up to a 6 beat kick between strokes and
approach a normal looking freestyle stroke.
As a swim coach, I see few drills that work as well for
both beginners and more accomplished swimmers as this
one does. It might not be that fun at first, but it does
a great job at developing length and balance in the water.
For more help with this and other drills, come out to
the YTri Wednesday swim from 6:00-7:30am. All levels of
swimmers are welcome for this workout which combines technique
development, fitness and fun!
Need a wetsuit?
- Win one in the Nineteen "I need a wetsuit"
contest
As a sponsor of the Subaru Triathlon Series, Nineteen
Wetsuits are on the lookout for desperate triathletes
in dire need of wetsuits. Are you such a person? Plead
you case to them and you might get lucky this spring.
Here are the details:
Nineteen "I Need a Wetsuit" Contest
Nineteen, along with the Subaru Triathlon Series, is
giving away wetsuits to four lucky athletes who really
need them. All you have to do is send us an email convincing
us that you need a wetsuit -- it is that easy! If you
have never owned a triathlon wetsuit before, this is your
chance to win one of three Nineteen Pipeline fullsuits.
Do you need a new, high performance wetsuit? We are also
giving away a brand new, redesigned Riptide fullsuit.
Do you feel like a popsicle every time you go for an open
water swim in June? Are your friends making fun of your
neon wetsuit? Tell us about it and you could win. Is a
faster wetsuit all that is holding you back from making
the next Olympics? Tell us your story! To enter, simply
plead your case to jfraser@skylinc.net
along with your name, email and phone number. Contest
entries will be accepted until June 15, 2005. Winners
will be announced at Victoria's, Milton, Muskoka and Guelph
I races. Enter early for the best chance to win! For more
information please visit http://www.nineteentriathlon.com/subaru
Do NOT try this at home
- the WRONG way to test your reaction time
YTri member Steve Waytowich has written in to ask an important
question and relate his experience with the answer. This
one is a must read, and reminds us that some of us need
helmets even when riding indoors!
What is your reaction time?
You see it all the time. People reacting
to situations with cat like reflexes and graceful maneuvers.
Some people inherently have this ability to quickly respond
to what life dishes out. I do not.
Let me set the stage. I have (as you know)
recently started using an indoor bike trainer. For those
who don't know this is a piece of equipment that you bolt
a regular bike to a flywheel so you can ride your bike
indoors. I have two, one that is stationary and one that
is "portable". Ideally I would like to use the
stationary trainer and set it up in front of the TV so
that I could watch the news, sports, or the odd movie
or two while blissfully riding away on my trainer. The
problem is my wife views this as an unsightly lump of
metal that clutters up "her" living room. I
have solved this problem by using the "portable"
trainer and using the garage or laundry room depending
on the weather and my wife's mood.
So. On Monday I was off because of Heritage
Day. My wife on the other hand, was not. Inside the trainer
went. A quick 25km and a good sweat later, and it was
left for another day. That day was yesterday (Wednesday).
My wife uses this night to scrapbook, which involves finely
cut pieces of paper arranged just so which are then glued
around a picture resulting in a piece of heirloom art
that can be passed down to another generation. Since a
wind trainer generates "wind", said pieces of
paper usually end up strewn around the room from one end
to the other. This usually results in me moving more than
my wind trainer into the garage.
So, after bathing our two girls, I setup
in the garage for a 45 minute ride. I had my music, my
water bottle, and my brand new clips and shoes. Off I
went. Being clipped in is great. It gives maximum efficiency
to almost any leg movement. Almost. About ten minutes
into the ride I was into the Aero position and pedaling
away in a higher gear. I had a good cadence going and
the last time I looked at my Speedo it was registering
31km/hr. Then it happened. In my rush to get going I forgot
to tighten the clamps all the way down.
My garage is 18 feet long. My stereo is
at one end. I do not set up at the door because there
is a draft. I usually set up about the middle. 9 feet.
I don't know what the actual time to impact was, but I
am sure someone (Mike, Dad, Rich?) with a math background
could figure it out. Needless to say, I learned the following
lessons:
1. Clip less Pedals are damn near impossible
to get out of upside down.
2. A 180lb man riding an out of control
bike has a poor chance to win a collision with a wall.
3. There are lock down nuts on "portable"
trainers for a reason.
4. A bike traveling 31km/hr leaving a trainer
will leave a noticeable skid mark on a concrete floor
(similar to planes landing)
5. Drywall is harder than it looks.
6. Helmets should be used indoors.
7. It takes about 5 seconds to fully comprehend
slamming violently into a wall while being clipped into
a bike.
I hurt only my pride and actually reset
and finished my ride.
So, the next time you get on your trainer,
tighten your bolts, leave reaction room (the runway as
I call it now), and do up your chin strap.
Sincerely,
Steve Waytowich
EDITOR'S NOTE: Steve, at 31km/hr it would have taken you
0.319 seconds to travel 9 feet. According to the St. Petersburg
Times (http://www.sptimes.com/2004/08/20/Olympics/Start_anxiety.shtml),
it takes between 0.1 and 0.15 seconds for Olympic Sprinters
to react to the starting gun and begin running. You had
more than twice that long! Looks like you need to practice
this maneuver more.
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!!
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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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