SUDBURY ROCKS!! RUNNING CLUB

July 20, 2006

			Clinics
	Membership	Training	Clinics

Hello Everyone, July 20, 2006

In this Issue:

Weekend Results - Massey Marathon and 1/2 plus the Ian McCloy Island Swim
McKellar Olympic Distance Triathlon
Running Room Sudbury's Third Annual "20 Minute Challenge"
Upcoming Events - Sudbury Fitness Challenge "Mountain Buke Tour"

Weekend Results

July 16, 2006

Once again the Organizers (Liz and Les Gamble) continue to improve on the friendliest 1/2 and marathon you are likely to encounter. Two years ago they added electronic chip timing and results through Sportstats. This year they upgraded to start mats as well. Now us truly time obsessed runners have our own net times recorded. The aid stations and assistance on the course is always excellent - truly surprising for an event held in a small town in Northern Ontario. It appears the whole community comes out to help on run day. And when it's all said and run there's the "all you can eat" pancake breakfast with genuine local maple syrup to replenish your depleted body. This is one of my favourite runs and I will continue to support it as long as my legs will can turn over.

There was exciting action in both events.

The marathon title was taken by Timmin's runner Simon Fecteau (2:54:25) followed by Clayton Sloss from Paris ON in 2:55:30. Last year's winner, Ken Stubbings (ROCK!!), held unto a solid third place in 2:59:37. Another ROCK!!, Christine Delahunty from Sudbury, took top Female honours in 3:38:54. Christine was also the youngest participant in the marathon. Karen Saltmaroh from Whitby made it a race until the mid portion of the run. She finished in second place (3:47:13). Judy Gillies of Timmins followed closely for third (3:49:19).

The half marathon front runners were fast but none could hold the pace of Parry Sound's Bart Nichol. He came first overall in 1:14:50. Sudbury's Nick Wolinsky came second in 1:18:10 and Todd Withers from Lively pulled out third in 1:23:22. Angela Batsford from Callender was the Ladie's class of the field as she finished in 5th place overall and first Female in a very fast 1:24:07. Barry's Krista Bolyea took second place honours (1:33:35) and Laureen Coffelt (all the way from Memphis Tennessee) took home the third place medal in 1:36:43.

Lots of locals and a bunch of ROCKS!! competed in both events - most in the 1/2. All did well. I've heard stories of first runs ever, best times, best struggles ans so on. And no complaints voiced by anyone. Good going All. I'll see you next year. Vince Perdue

Lise Perdue adds: GREAT SUCCESS!!! I am confident in saying that fun was had by all. Thanks to the race organizers and the volunteers, who again, made this an enjoyable race, and makes me want to return every year. Congratulations to all runners and especially those who reached their goal and in some cases surpassed it.

Congrats also to all first place participants who won the coveted wooden stools.

Thank you Massey,

Lise

Results Here

Christine Delahunty is First Female in the Massey Marathon

(AND qualifies for Boston)

Christine writes:

A couple of months ago when I decided to tackle Massey to get to Boston, I
had no idea just what I was in store for. I was definitely psyched about the
fact that Vince was coaching me. Then when Brent and Shawn offered to pace
me, I knew I was in very good hands to say the least. For the past couple
of months, I've had a very watchful eye on my training (especially during
those tough intervals and paces at Delki, knowing that Vince sees all even
when Vince cannot be seen). You gave great guidance and had excellent
patience for my constant "just one more question". I had frequent "just
checking in" calls and emails from Brent, inquiring about my training, and
giving me great info on heart rates, pace calculators, nutrition, and always
a pep talk. Having Shawn joining in with encouraging words on my long pace
runs (well, actually his cool downs) really helped get me through some of
the toughest training days. I'm told there were more than a few strategy
talks (with and without me present) between the three of you guys on how to
best get me to the line in my goal of 3:38.

All of the support the three of you gave me during my training was amazing -
so it wasn't surprising on race day when the elite treatment continued. The
guys carried my fuel, grabbed all of my cups at the waterstations, blocked
that nasty wind, kept my heart rate down with the strict instructions for no
talking, had great humour and pep talks, and kept the verbal abuse to a
minimum. There was only one time I had to use a hand gesture to get my
point across - unfortunately it was misplaced, as I gave my finger signal
just as Vince was approaching from the other direction. (That one wasn't
meant for you - promise!) The entire race went so smoothly. The final push
the three of you gave me in the last few km's was incredible - I completely
avoided the wall! Hearing the Rocks!! cheering at the end really helped me
push it to the finish.

It was a great success for me, and I had a total blast. It was another one
of those races I didn't want to end..... well, ok - just like in New York,
despite my words during the race, I actually WAS glad to be finished, but
this time I was able to redeem myself from November when I was sitting on
the street in Manhatten with my garbage bag! Now I'm looking forward to
sitting on my Massey stool wearing my Boston jacket in April.

Congrats to all of the runners. Dave, Steph, and Shawn - I was happy to
share the majority of my Saturday morning runs with you - who'da thought we'd all
leave Massey with stools???(vince did not leave with a stool and this was his tenth try in a row)

Congrats and thanks!

Brent Walker - Pace Bunny adds

This Sunday I ran what was considered to me to be one of my most satisfying races of my running career. It was not like the thrill of running my first marathon distance race. It was not a personal best time for me. I didn't beat someone that I've always followed across the finish line in a race. It was even better - it was the reward of helping a friend achieve her goal of qualifying for the Boston Marathon.

Way back in the winter, Shawn Schryer and myself agreed to be pace bunnies for Christine Delahunty in her attempt to qualify for the Boston Marathon in under 3:40:59. On the condition that she had to stay focused on her training, we agreed that we would pace her at the Massey marathon. We talked about the importance of getting the really long runs in. Especially the runs that are over 34 km - Christine did her part of doing all of the training so come race day she was ready. We agreed that I would carry SPIZ sport drink and gels so she would not be weighed down. We even agreed that she shouldn't talk much during the race so she could save everything she had for the race. But really this also meant that Shawn and I could tease Christine and she couldn't respond.

Just before the start of the race, my GPS watch that I was planning using to give me pacing information died and failed to work the entire race. Luckily Shawn had his GPS and additionally I used my Timex wrist watch to check our pace as we crossed each kilometer marker which allowed me to figure out if we were on pace, ahead or behind of our planned 5:10 /km pace. We had ideal weather conditions for the first half of the race and Christine appeared to be easily running the km's below the required 5:10 pace and we had to reminder her to slow down on multiple occasions. In discussions with Vince Perdue and Shawn before the race we had planned on trying to run the first half in 1:48:00 or better. We ran the first half marathon in 1:47:00 which was comforting to know that we had time in the bank.

Just after crossing the bridge for our second and final loop of the race course, we crossed paths with Ken Stubbings who was on a sub 3:00 hour pace. He informed us that he had seen only one other marathon woman so this meant that Christine was the second place marathon woman! We were on a out and back section of the course and we saw and eventually caught the lead marathon woman so Christine became the number one marathon woman. The second half became more challenging because of very strong head winds and the fact that it was getting late in the race. Shawn and I ran side by side with Christine behind us shielded from some of the wind but our pace had dropped because of the strong head winds. I was seeing our time that we banked slowly disappear and admittedly was beginning to get concerned. I knew that if we could just make it to the last turnaround then we would then be running with the very strong winds at our backs for the remainder of the race. When we finally did make the last turnaround to head back to the finish line it became clear to me that she would make the qualifying time as long as she didn't bonk. Now that we were running with the wind, Christine's pace did pick up. With lots encouragement from Vince, Shawn and myself, Christine ran her fastest kilometers to the end. As we crossed the bridge for the final kilometer of the race, we encouraged her to "leave nothing on the table" and put everything she had into the race. Christine responded by gradually picking up the pace with a very strong, impressive almost all out sprint to the finish.

Christine Delahunty wins the Massey marathon in 3:38:53 - vertical, smiling and qualified for the Boston Marathon.

Congratulations Christine! You earned it!

Ken Stubbings is 3rd Overall in the Massey Marathon

Ken writes:

The weather network the night before showed severe weather warning for that evening. As I watched Vince's TV, I wondered "hmmm". As you readers know, it was extremely hot even with a 6:00 am start. The rain in the wee hours of the morning pushed the humidity close to 100%. The first half of the run was just plain HOT!! Then for the second half a small breeze picked up. And picked up. And picked up. Until we had very, very, very high winds blasting in all directions at the same time (tail wind, cross wind, and head wind). It gave a strong thought of TORNADO. Then came the lightning bolts. When the first one hit, I was running with a set of steel guide rails on each side of the road. I got to get out of that location, fast. At the 39km mark, I checked my watch. I was coming extremely close to running out of my goal time. My mind was getting ready to (oh no) give up. At the 40km mark, I heard the coach say " your running close, good luck with it" or something like that. The wind was blowing so hard, it was difficult to hear. I decided to give it all. I squeaked in under the wire with a 2:59:37.

Lynn and I helped with an aid station at a 1/2 Ironman last weekend. We were handing out Pepsi as well as the water and gator. I decided to give the Pepsi a try. I had some in my bottle and used it between 37km and 40km. It may have helped. It certainly did not hurt.

Congratulations to Christine in qualifying for Boston, first female finisher, and the youngest runner for the day.

Ah what an event!!!

Thanks to Lynn, Vince, and Lise for helping me with the run. Thanks to you Rocks for making it another great trip.

Ken

July 16, 2006

by Andrea Ford (Sudbury Masters Swim Club)

Despite dark clouds and a scattering of rain, 72 swimmers celebrated their sport with the Ian McCloy Island Swim in Lake Nepahwin on Sunday.

Buddy Green was the fastest swimmer in the one-mile event, clocking 18 minutes, 36 seconds. Leah Derro was the fastest female in 23:26.

In the 2-mile event, Danika Forget was the fastest swimmer in 49 minutes, 59 seconds. Lawrie Oliphant was not far behind to be the fastest male, in 50:27.

The swim has been running for 23 years as part of the Sudbury Fitness Challenge. In 2003 McCloy’s name was added after the national record holder died at age 44. McCloy, a native of St John’s, Newfoundland, was a national record holder for Laurentian Masters Swim Club. He moved to Sudbury in 1994.

Swimmers, who came from the Sudbury region and Toronto, also competed in 400-m and 100-m events.

Results Here

July 16, 2006

McKellar Olympic Distance Triathlon

by Mike Coughlin

This past weekend I was one of 8 Sudbury athletes who traveled to the McKellar Triathlon, including 6 members of my Discomfort Zone Tri Team. DZ athletes Patti Socransky and Brad Walker were out to better their times in the Sprint race, along with fellow Sudburians Drew Anderson and Mike Hickey. Patti was also looking to complete her first triathlon since her bike crash at Muskoka. DZ athlete Melanie Muise was contesting the International Distance Duathlon as a tune up for the World Duathlon Championships in Newfoundland at the end of the month. Joining me in the Olympic Distance Tri would be DZ athletes Steve Fessenden and Jody Nadjiwon. It would be Jody's first crack at this distance and she was pumped.

First off, I have to say that this little Central Ontario race is a gem, with a great course, low traffic, and probably the best surface I have ever ridden on in a triathlon. It is fast without being pancake flat, and has a couple of nasty hills on the lonely part of the run to keep you honest. It is also accurate, which seems to be a rarity among Oly races in Ontario from my experience. Course accuracy is not usually critically important to me, but it is a nice feature to have at the Olympic Distance. When I get fit enough to challenge the 2 hour mark, I want to do it on an accurate course like this one.

Ok... the race.

Race morning saw some freaky weather across central Ontario , with big bolts of lightning and red skies full of fast moving storm clouds. The storm moved through the transition area as we all huddled under shelter, and was long gone in time for the race start. Warmups were cut short, but we were all happy to have clear weather to race in.

The thing about small races is that there is a good chance you will have nobody at your ability level to race against. While this looked like the case for me, I at least had somebody to swim with to keep me honest. We swam side-by side for a while before I hopped into the draft with the intention of taking my turn later on. Turns out I was tired and it was all I could do to hang on for the 2 loop-swim, and even let her get away in the last 150m. I stumbled onto the beach and up the hill to the mat in 4th place with a 22:12 - a PB for the distance and more proof that my swimming has improved.

T1 was clumsy so good thing there was no exit mat to record how slow I went :). I left my ratchet-style road shoes on the bike and it took me forever to get into them - I figure that using single strap tri shoes for Olympic and shorter is the way to go.

It took me a while to get going on the bike, and I never felt really good. But this course is fast and I was thinking that 60min was a possibility. I am surprised how a good day and a bad day don't seem to be too different in terms of bike speed (the bad days are just more miserable). I think I was 61 something for the ride (excluding transitions) which was another PB and moved me up into second place. This course is just begging for a sub hour ride - there are some hills, but you can keep your momentum over most of them. It also has a fabulous surface - not Kona quality asphalt or anything, but the smooth, fine chipseal you get with a well maintained, low traffic secondary highway like 124. I expected there to be lots of junk on the shoulder after the storm moved through, but other than a few puddles, it was clean. This road is also used for the Parry Sound Half IM in a couple of weeks, so I am looking forward to enjoying it again (at least the section from McKellar to Dunchurch).

Onto the run, I was surprised to find that I was within 2min of Kyle Guembel who I expected to be in another zip code. Approaching the first km, I could see him walking with what he later said was a recent ITBS injury, and after a few tries at running, he just turned it around and called it a day. It was a smart move for him as he gets ready to kick ass at IMC later this summer. Other than changing my placing from 2nd to 1st, this didn't really affect my race as it was always going to be a solo effort for me. After a few km I could tell that today's run was not going to be stellar, and while it was overcast, the humidity had us all feeling rather slimy by the end. I did have fun running the steep hills near the turnaround though, and tried different ways of tackling them (hard downhill and suffer on the uphill vs. cruise downhill and build on the uphill - they both hurt)

I came across the line in 2:08:02 with a run of 42:34. The run was slower than last year, but the overall time was more than 6min faster which felt awesome. It also has gotten me thinking about the 2 hour mark for the first time, and how I might get there. Clearly running presents the best opportunity for gains.

The most fun I had on the day was watching my fellow DZ Tri Team athletes finish with smiles on their faces. We brought home some hardware too, with Melanie winning the International Du for the women, Steve and Jody taking first and second in their Olympic Distance age groups, and Brad and Patti winning their age groups in the Sprint (Patti was 3 rd woman overall). Drew Anderson also had a stellar race and got an age group win of his own.

Hopefully this race will grow in future years - the venue is worthy of hosting a provincial Olympic Distance champs at least. Plus, age group winners in the Olympic race got the coveted "painted rock" trophies – possibly the most unique triathlon awards out there.

Follow your dreams!

Mike

Results: http://www.pstrysport.com/raceresults.html

July19, 2006

Running Room Sudbury's Third Annual "20 Minute Challenge"

Yellow hats were supplied to all comers in Running Room Sudbury's Third Annual 20 Minute Challenge. Everything goes as long as you stay active for 20 minutes. And there were loads of active people as about 200 people showed up at the Cedar Pointe store to celebrate the Running Room's 22 anniversary. Thank you all for acoming out to support fitness in your community.

Upcoming Events

Saturday August 5, 2006