April 21, 2005

Sun Run Info

1. Success in Boston for our Rocks!! and Friends
2. Our Espanola Rock!! Wins Age Group Award in St. Louis
3. Henriette and Paul Washchuk Win Age Group Awards in London
4. Martin Tours Africa - Martin Parnell - from Lilongwe Malawi to Lusaka Zambia and Day 91
5. Coming Back from Injury Quickly - by Russ Thom
6. Coaching Clinic at Laurentian University - by Paul De la Riva
7. Upcoming Events -May 1 - Sun Run for Diabetes, May 8 - Fitfriends 5k
8. Running Room Run Club Update
9. Track North News - by Dick Moss
10. Ytri News - by Mike Coughlin

Success in Boston for our Rocks!! and Friends

Hailu Negussie (Ethiopia), 2:11:45 and Catherine "the Great" Ndereba (Kenya), 2:25:13 were the overall winners in this year's 109th running of the Boston Marathon but our Rocks and Friends were not far behind.....well let's just say - not toooo far behind. Ken Stubbings led the group through the traps in 3:00:08 and the rest followed with times ranging from 3:21 to 4:41. The important thing is ALL finished. Congratulations especially to you first timers. This is a very special race to have completed.

Please click here for our Results

Ken Stubbings writes:

Congratulations to all the other Rocks who ran Boston.

As Maxwell Smart would say "missed it by that much". But I am not discouraged. I am only asking the "what if" questions. What if I had imagined the coach saying to stay focused and yelling "Run! Run! Run"? Did I lose a second at a water station? Did I lose another second by missing running a tangent on a curve? Did I lose another second by showing a thank-you acknowledgment to a Canadian supporter? Did I miss something important? The answer is "no" and here is why.

Here is what the Boston Marathon means to me. Boston is a unique course to run. Where the hills are located, there is a very good chance I will not be able to finish within the last two kilometres. So finishing it is very worth while and finishing with a good time is icing on the cake. But
finishing the Boston Marathon is not what is truly memorable. The best thing
about Boston is the crowds that cheer runners on. As a runner, seeing Canadian people in the crowd holding the Canadian flag and cheering "Go Canada" sends chills up my spine. There is no other experience like it when running a Canadian marathon. Not to down play the support that the Rocks and other people give at Canadian runs, but seeing a Canadian flag in another country is different. It gives me a sense of security and a sense of comfort at a time during the race when a runner may have doubts. I make every effort to make sure the Canadian supporters know I hear them cheering. At Boston, I ran with a small Canadian flag and held it high during the final kilometre. Maybe I lost a second showing my thanks to the supporters, but the supporters need to know that they are heard just as much as we runners need to hear their encouragement.

As for my actual run, well it was one of those days when things fell into place. The 24 seconds official time ( 8 seconds chip time) was not that disappointing. A sub 3 hour would have been way cool! I trained for a 2:55 with the hopes that because of the course I could pull off between 3 and 3:15. My plan worked, so I can't complain. The weather was a little warm, but the cross breeze helped with the cooling. During the nice spring days in Cobourg, I was still wearing -25 degree weather clothing on my runs to get acclimatized. The group we were with was a good group. Not as fun as the Rocks, but we will have our time again. The red "Running Room Hat" went to Boston and was noticed by a few people.

Lynn also got to run Boston. She did very well. The Freedom Run on the day before the Marathon drew a good crowd.

I think the coach is helping another Rock to qualify for Boston 2006. It may be Lise Edwards, I think. If the cash allows, that may be a good excuses to go to Boston again. (Lise Edwards WILL QUALIFY ((her words)) for the 110th running of the Boston Marathon next month in Mississauga)

Well my legs need some rest and sleep. I have not told them that Massey may be in the plan for the summer.

Ken Writes Further - Part 2

OK, my email last night was my 10:00pm, wishy, washy, nice guy mood email. Now for the Boston Bragger's Rights email. You remember in past emails I mentioned my unproclaimed competition with my old chum, Terry. Well, before actually registering for the run, I checked to see if Terry registered. I just had a gut feeling, and there he was. So, now I have to go to Boston for a showdown to see who is the best in the grand daddy of the marathons. Let's lay it on the line now!!

My qualifying time puts me in corral one. Terry is in corral 2. I have a bit of an advantage, but we will use the chip time to make things fair. When I get to my spot, I hear someone yelling my name. It is Terry. We shake hands and exchange conversation. I tell him he is going to love this run. He mentions that the friend he came with drove him around the course the day before. His friend, a 2:45 marathoner, also gave him training tips and advice for the day. I told Terry to go out easy and enjoy the ride.

The gun goes off and we run our run. I never saw Terry pass me. I figured he would have said something to me when passing me. So, maybe he never passed me.

On the bus ride home, Lynn and I scan the Boston Globe. The anxiety is getting the best of us. We need to know how he placed.

Ken - place 634, time 3:00:08
Terry - place 6453, time 3:49:16

Well! That is that! I don't want to sound cocky, but "Wa-Who!" Now, I have that off my chest!

Ken

Steve Matusch's Boston Report:

I just got back from Boston. After two weeks of imagining my name on the Rocks site with those dreaded three capital letters (DNF) beside my name (due to a minor but recurring calf tear), I’m relieved to report that I had a really good race! Great experience!!!

The weather was exactly how I like it – about 20 degrees, sunny and not much wind; I don’t think you could have asked for a better April day. Of course the event was huge - we were buzzed by a pair of F-16s and our race starter was none other than prior US presidential candidate John Kerry. I briefly considered inviting him up to Sudbury to kick-off the Sun Run for us (and the F-16s would have been a nice touch too), but I did have Canadian leaf on my shirt and figured that they just might not see the humor in my asking.

Because of my calf, I ran very cautiously and I had reconciled myself with the possibility of walking the last half of the course. I ran on the left hand side of the road, ran completely flat-foot, did little relaxation exercises and anything else I could do to favor my right leg. And I’m not sure if I should admit to this, but I discovered a little secret to running marathons in your 30’s and later. I ran with a fully stocked pharmacy in my fuel belt. I had anti-inflammatories, painkillers, salt tablets and caffeine tablets. Good thing we recreational runners don’t get anti-doping tests!

I guess it paid off because it went really well. I just had a really, really enjoyable run – chatted with other runners and waved at the cheering spectators. There were some rumors that Matt Damon was racing (he wasn’t) and some of the girls on the side of the course were holding signs pleading for him to “stop for a kiss”. I didn’t know it at the time, but apparently I was running a few hundred meters behind fellow Rock Bernd Wittke for almost the entire race. Over the last 10K I closed the gap from 2 minutes, down to 23 seconds at the line. But no cigar - Bernd gets his revenge for my close win over him in Toronto! Well done Bernd!

The 5k before the finish was, of course a total zoo. Everybody was cheering and high-fiving the racers – it really gave me energy for the last mile. Christina accompanied me to Boston to see me run and of course she couldn’t get anywhere near the finish line. But she was a real trooper and consoled herself by going shopping at Filenes Basement.

Thanks for all your advice Vince (and for listening to me whine and cry about my leg), and great big thanks (and a big recommendation) to Kim at Active Therapy.

Steve Matusch

Yvonne Mayhew sends her thanks to a Rocks!! runner:

Just ran the Boston Marathon and met a local runner from your club named Paul.( Paul Washchuk) It was wonderful to meet someone close to home. We spent the morning from the subway to the starting of the run together along with many other runners. I would just like you to thank Paul for the company and conversations, it made the time pass a lot more relaxed not having your mind on the starting of the race. Again thanks Paul, and congratulations on your completion of the Boston Marathon.

Yvonne
North Bay, ON
(Yvonne completed the marathon in 4:20:08. Congratulations from all us Rocks!!)

Our Espanola Rock!! Wins Age Group Award in St. Louis

Klaus Ehrhardt, our Espanola correspondent, took a little time off from his Ottawa Marathon training schedule to tackle the Spirit of St Louis 1/2 Marathon. And he smoked his age group.

Klaus writes:

Hi Vince: I just wanted to provide you with a short update on my 1/2 marathon in St. Louis,
Missouri, USA. More than 10,000 people participated in family events Saturday and endurance
events on Sunday, April 10. The race for all marathoners started at 7a.m. with temperature
flirting close to 68 degrees. Of course the day began with the singing of the American national
anthem and running underneath the biggest flag I ever saw. The course is considered difficult
because of the undulations, the changes in elevation, the lack of flat terrain - in other words,
the hills. For me, the challenge was to serpentine through thousands of 1/2 and full marathon
walkers who started at 6 a.m. As instructed they were required to stay to the right of the
course and at two abreast at the very least. Unfortunately they were all over the course and at
times four abreast! I had anticipated to run a PB but upon seeing first hand the lay of the land
I decided to run at a conservative pace and hoped to cross the finish line with a smile. I came
here with my mother to visit with relatives and was elated to hear them cheering me on. They
managed to spot me from various vantage points along the course. As well, Americans recognizing
me as Canadian would give me a high five and I was thrilled by their kind words of encouragement.
Not to disappoint my family, I did complete the run with a time of 1:38:50. Overall I placed 142 out
of 4,436 runners. Surprising myself I came first out of 77 runners in my age category (55-59). I
was given a very nice award which would truly remind me of the "Spirit of St. Louis".

Click Here for Results

Click Here for Photos

Henriette and Paul Washchuk Win Age Group Awards in London

One week before his Boston Marathon debut, Paul Washchuk and his wife Henriette traveled to London for a quick tune up 10km and 5km road race. Surprise, surprise - both came away with age group wins.

Henriette writes:

Just a quick note re our London run (Run For Retina). Paul ran the 10 km, as a training run and not feeling well. He placed 1st in his age category. Little did he know that he had bronchitis which was confirmed today by the doctor. He is now on antibiotics. We are still going to Boston and as the doctor said to him, you will know if you can run or not. Sooooo... we're hoping for the best. He has done nothing but rest and if he feels up to running he is hoping to just finish.

I ran the 5 km and placed 1st in my age category, and took approx. 2 min. off my previous time for this run. The weather was absolutely wonderful. We were able to run in shorts and t-shirt which was a far improvement over last year. Got to go. We are leaving in the morning for Burlington and on Friday on to Boston. See you on our return. Henriette

Please Click Here for Results

Coming Back from Injury Quickly

submitted by Russ Thom

(from an article In Runner's World Magazine by Clint Verran)

Q+A ASK THE EXPERTS

Q: What's the best way to come back from an injury quickly without risking re-injury?

A: Most distance-running injuries are impact-related, so a gradual progression from non-impact to low-impact to full-impact activities will keep your heart, lungs, legs-and sanity-in good shape while your injury heals. Progress to the next activity when you think you're ready, which is typically every seven to 10 days. If an activity is painful, go back to the previous level for a few more workouts before moving on to the next activity.
Here is the best way to progress:
1. Run in the deep end of a pool or ride your bike (non-impact).
2. Graduate to workouts on an elliptical trainer (non-impact, but weight bearing).
3. Try easy runs on a treadmill (low-impact).
4. Run on a track or flat trail (high-impact, but forgiving surfaces).
5. Return to all-terrain running-road, track, and trails-but keep these runs on level ground.
6. Add hills.
7. Add speed-work.
8. Resume racing.
By following this step-by-step strategy, you'll maintain general fitness and accelerate healing, because with each workout, blood flow through the injured area increases and carries away plasma waste products that inhibit healing. And mentally and emotionally, it's easier to cope with an injury when your rehab includes steps that offer tangible proof of your improvement.

-CLINT VERRAN is a physical therapist at the Hansons Training Room in Utica, Michigan, and was the 2004 U.S. Olympic Marathon team alternate.

Coaching Clinic at Laurentian University

by Paul De la Riva

NEWS RELEASE / LAURENTIAN UNIVERSITY

April 12, 2005

National level coaching courses offered at Laurentian University

The National Coaching Institute of Ontario (NCIO) will be offering National Coaching Certification Program (NCCP) Level 4 courses (tasks 7 and 8) at Laurentian University from Friday, April 22, to Sunday, April 24. The April 22nd session will be offered in the evening, whereas the April 23-24 sessions will run during the day. These courses combine sport psychology to manage elite athletes, and sport psychology tactics for elite coaching.

All coaches aspiring to lead athletes at the international level such as the Olympic and Pan American Games and World Championships must be fully certified Level 4 coaches. It is the second such initiative, and it is intended to produce higher level coaches within the Near North, with the ultimate intent of producing a greater number of successful international and professional athletes from our outlying communities.

Both courses will be presented and facilitated by Dr. Robert Schinke, sports psychology professor at Laurentian University. He was psychologist on Canada's Boxing Team for the 2002 Commonwealth Games and 2003 Pan American Games and has worked at all major games, including the Olympics. Dr. Schinke is involved as a Canadian Mental Training Registered motivational consultant with national teams and professional sport affiliates. A former international equestrian event rider, Dr. Schinke competed at several major competitions such as the World Cup and earned a silver medal at the 1987 Pan American Games.

All Northern Ontario fully certified NCCP Level 3 coaches and those pursuing courses at the Level 4 are invited to register and benefit from this educational and professional development opportunity. During this weekend, the NCIO will offer a course on psychological preparation for coaches (Task 7) and a course on psychological preparation for athletes (Task 8). Topics such as stress management and awareness, self confidence and resilience will be covered. Coaches will be trained to perform and guide athlete under stressful conditions.

This certification program is expected to interest NCCP Level 3 and 4 coaches involved at the university and college level, in junior hockey leagues, as well as those coaching in other regional or provincial associations. It is expected that if Northern Ontario coaches manifest sufficient interest, an ongoing certification program could be developed and offered in Sudbury.

The registration cost is $300 for both tasks. For more information on the NCCP Level 4 program, please refer to Coaching Association of Canada's website at www.coach.ca or contact or Mr. Andy Higgins, Director of the National Coaching Institute Ontario, at (416) 426-7246 or ahiggins@cscontario.ca .

For more information, please call Dr. Robert Schinke, sports psychology professor at Laurentian University, at (705) 675-1151, ext. 1045 or rschinke@laurentian.ca.

Reference:
Paul de la Riva
Public Affairs
Laurentian University
Sudbury, Ontario
(705) 675-1151, ext. 3406
pdelariva@laurentian.ca
www.laurentian.ca

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