SUDBURY ROCKS!! RUNNING CLUB

February 9, 2006

			Clinics
	Membership	Training	Clinics

Hello Everyone, February 9, 2006

In this Issue:

Hypothermic 1/2 Becomes Snowy 60 Minute Challenge
"ATTENTION RUNNERS" Help us Recruit Volunteers for our May Run
Upcoming Events -
Running Room Run Club Update
Track North News - by Dick Moss
Mike's Tri Adventure - by Mike Coughlin

Pics by Paul Graham. Check out the rest at his website

I actually contemplated canceling this one.... That was at 7:30 am and there was 42 cm. of snow on the ground, it was still coming and mostly sideways. Then at 8:00 am the first participant arrived at the store followed by 2 more all the way from Espanola... then 2 more... and by 8:45 we had 17 eager runners and 8 volunteers ready to get it on regardless of the elements.

Fortunately we had scouted out the area for safe running routes - the original had to be abandoned as even the plows couldn't get to it. Just across the street from our store is Southridge Mall and diligent plow operators had cleared the perimeter roads in the parking lot so it was decided to move run to that location.

All thought of fast finishing times were set aside as we collectively decided to run a timed fun event back and forth along a 500m route in the lot. Brunch was to be served at 11:00 am so a 60 minute session was most appropriate to get the group in the mood to attack the buffet.

We ran , we slipped, we fell a couple of times (somebody was thrown in a snowbank - read Lise Edward's report in the Running Room Run Club Update further down the page -) and we all had an excellent time.

Mark Arnott and Ryne Melcher (Running Room Southern On) were suitably impressed by the hardiness of Northern runners and absolutely awestruck at the amount of snow.

Congratulations to everyone and especially to Guy Chenier from Timmins who was our fastest runner in the snow. Guy completed the 60 minute event slipping and sliding for about 12.5 km total distance. The rest of us managed somewhere between 10.5 and 12km.

Note: From Lise Edwards - Running Room Manager - "For those of you that didn’t want to chance picking up their kits we’ll have them here at the store for you. We will also be running a 21k route on Sunday February 12, 2006 at 8:30a.m. with Run Club for those of you that want to get the 21k in."

Results Here

"ATTENTION RUNNERS"

Help us Recruit Volunteers for our May Run

"Attention runners". We are all looking forward to the upcoming Sudbury Rocks!!! Race, Run or Walk for Diabetes.

In order to make this a successful event we are requesting your assistance to help us to recruit volunteers. Our overall goal is to recruit 250 volunteers for race day. Please assist us by contacting fellow employees, friends and family members who may be interested in providing assistance to a very worthy cause.

Click on the following link to view the Volunteer Info in the Volunteer Section at Sudburyrocksmarathon.com

For more information, Please contact:

Paul Washchuk, Volunteer Director at 566-9473 or washchuk-paul@unitz.ca
Carol Kirkwood at sudburymarathon@hotmail.com

Upcoming Events

Sunday, May 7, 2006

1 km – KIDS FIT ‘n’ FUN walk/run

5 km – SUN RUN walk/run

10Km - SUN RUN walk/run

21.1 – SUN RUN half marathon walk/run

"NEW" 42.2 – SUDBURY ROCKS!!! MARATHON run

Details

Visit our Events Section for all the Details

Run Club Update - by Lise Edwards

Click Here for Run Club & Clinic Information

The Running Room Club Update: February 7, 2006
Sudbury Store (Cedar Pointe Plaza)

I can’t believe the bad luck we had on Sunday… what a storm…bringing a new meaning to Hypothermic Half Marathon. It was very nice to see so many hard-core crazy runners coming in for the run. We ended up having 17 runners and eight volunteers come out for the event. Vince took a quick ride over to the parking lot across the way and got a nice plowed route that we ran loops on for an hour. It was cold, windy, icy and very snowy for a Sunday run.

Vince was a little worried the whole time we were running, watching my every swift move to make sure he stayed in the lead…then it happened. I snuck up behind him as he was calling the time out to the runners; I placed an affectionate arm around him and then took him out in the snow bank. The officials from the Running Room took photographs so that the event was well documented. I took out Vince at the Hypothermic Half even if it wasn’t the full 21k that we were meant to run, we had a great time and brunch was being served whether we were there or not so why not have a bite to eat and talk about the snowiest run ever to take place in this Running Room’s history.

I would like to thank everyone for their support of this event; the Canadian Diabetes Association was the charity that benefited from our craziness. For those of you that didn’t want to chance picking up their kits we’ll have them here at the store for you. We will also be running a 21k route on Sunday February 12, 2006 at 8:30a.m. with Run Club for those of you that want to get the 21k in.

For all of you shoppers out there waiting for the new spring lines to arrive …it seems they have started to trickle in. Adidas shoes and clothing arrived last week; New Balance clothing has arrived as well. You can expect the new Running Room catalogue within the next few weeks to get a sneak peek at what we will be getting for the 2006 running and walking season.

PRACTICE TIMES
Wednesdays @ 6pm and Sundays @ 8:30am

Wednesday’s schedule:
LTR – Gary’s Crew – 5 minute run: 1 minute walk –3 sets plus 2 minutes run
FWO – Dale's gang – 4 minute run:1 minute walk – 4 sets
5K – Elizabeth’s cruisers – 24 minutes steady run
10k – Colin’s cadets :) – Hills glorious hills (3)
1/2 Marathon Run Frank's speedsters - 4k steady
Marathon Run Lise's slush puppies - 10k steady

********

5K walk 25 minute steady walk
1/2 Marathon Walk Maureen's crew - 4k Tempo walk

Sunday schedule:
LTR – 5:1 x 3 sets plus 2 minutes run
FWO – 4:1 x 4 sets
5K – 3.5k @ 10:1
10k – 8k @ 10:1
1/2 marathon run - 9k 10:1
Marathon Run - 13k 10:1

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5K Walk – 25 minute walk
1/2 Marathon Walk 9k Long Slow Distance

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Have a great week, and we’ll see you at practice.

Happy Trails,
Lise Edwards

Track North News - by Dick Moss

No News this week

Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,
http://www.tracknorth.com

Mike's Tri Adventure

by Mike Coughlin

Mike's TRi Website

Welcome to Mike's Tri Adventure

My name is Mike Coughlin and I am a triathlete from Sudbury, Ontario, Canada. In 2001 I started training for triathlons for fun and fitness. I discovered that the sport also provides great opportunities to learn about yourself and meet fascinating people.

This winter, I decided to follow my triathlon dreams and train full time for 5 months, visiting several triathlon hotbeds and training my body and mind to be stronger than ever. Along the way I look forward to meeting interesting people, seeing some new places and taking the experiences as they come. I designed this website to write about these experiences for myself, friends and family.

Sunday, February 05, 2006
Race Reports - The Hypothermic Half, Kiwi Edition
The internet is a fabulous thing. Aside from finding answers to all your farthest fetched questions, it also allows one to keep in touch with home when abroad. Of course, I somehow still seemed to completely miss that we had an election and now have a new Prime Minister, but I can't say that was because the information as not available.

One thing that has been great has been keeping in touch with the sporting scene bak home in Sudbury. I coach a handful of triathletes and other endurance types there, and I love being able to stay on top of local races and the like. One new race this year is the "Hypothermic Half', Sudbury's first February half marathon slated for Sunday February 5th. While I was looking forward to hearing the war stories from that one, I was hardly expecting to take part in my own "Hypothermic Half" on the very same day. (Read More...)

Discomfort Zone 2006 Spring Break Triathlon Camp

Dear athlete,

Are you looking to jump-start your fitness for the 2006 season? Would you like to challenge yourself in one of the best training environments around? Interested in meeting new people who share the same passion for the sport that you do? Wonder what is possible when all external distractions are removed and you can focus 100% on your training?

Come join us for the Discomfort Zone 2006 Spring Break!

This triathlon camp is designed for intermediate to advanced athletes interested in boosting their spring and early summer triathlon fitness, particularly on the bike. The camp will take place in the beautiful Smoky Mountains of North Carolina, a training ground best known as one of Lance Armstrong's favourites. Besides cycling on and around the famous Blue Ridge Parkway, you will have access to top notch running trails as well as swim workouts and stroke analysis at a nearby 25m pool.

This 5 day, 4 night camp includes:

-4 nights accommodation at a moderate altitude in the beautiful Smoky Mountains
-5 days of coached triathlon workouts, including
-Cycling every day on a variety of challenging and beautiful routes, with a focus on building strong and effective climbing skills
-Swim stroke analysis and technique correction
-Running technique, skills and drills
-Core stability and functional strength
-Presentations and informal discussions on race preparation, mental skills, nutrition and other topics of interest

In short, this camp is an opportunity to leave the "real world" behind for 5 days, join other triathletes who share your passion, and get some excellent technique instruction and training volume in on terrain not available at home.

I am currently considering a couple of options for the exact camp dates and a couple of options for the accommodation, as outlined below. Details will be confirmed soon, but if you think this camp might interest you, PLEASE indicate which options you would prefer, and I can get a better idea of what will work best.

Cheers,

Mike

Camp Dates:

Option 1: Wed March 22 - Sun March 26

Option 2: Sat March 25 - Wed March 29

Accommodation:

Option 1: Dorm style: Camp price of approximately CDN$450 for 4 nights accommodation and 5 days of coached training sessions (food and travel extra).

Option 2: Private house rental: Camp price of approximately CDN$750 for 4 nights accommodation and 5 days coached training sessions (food and travel extra).

.
--
Mike Coughlin
Coach/Mentor
The Discomfort Zone
'Where true potential is discovered'

mike@discomfortzone.com
www.mikestriadventure.ca

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vtperdue@cyberbeach.net

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