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January 11, 2007

    Clinics

 

   Hello Everyone,                                                                                     January 11, 2007

In this Issue:

  1. Running Resolutions
  2. WE NEED YOUR HELP - with the SUDBURYROCKS!!! Run
  3. Sudbury Rocks!! Membership Renewal
  4. Upcoming Events - Hypothermic 1/2
  5. Running Room Update -
  6. Track North News - Rebecca Wins Hockey Gold in Germany
  7. Mike Coughlin's Tri Section: Last Chance for Timberman

 

Running Resolutions

Whether you are a beginner or a seasoned runner setting some goals or "resolutions" will help keep you on track throughout the year. Some examples are laid out below.

  1. Run consistently and enough to get a training effect (4-6 days per week)
  2. Take at least one day off. You have to recover to get better
  3. Cross Train. This adds variety to your training program while improving your fitness level
  4. Take responsibility. Your coach or your friend cannot take one once off your waist. You must do it!
  5. There are no excuses. If you want to improve, you will
  6. Small steps first. Train smartly. Too much too soon can lead the overenthusiastic trainee to the recovery couch. If you are a novice and unsure of how to progress in your training program, get some good advice. There are numerous sources available and lots are free for the asking
  7. If you stumble, get right back up. Most people fall off the exercise wagon at least once. The key is to be strong enough to stay positive and get back on your program. See points 4 and 5
  8. Appreciate yourself for who you are. For every athlete who is faster than you there is a magnitude of athletes who are slower. Most of us are fully able and we are most fortunate
  9. Eat right. Moderation and smartness is the key. Don't be afraid to indulge once in awhile though
  10. Join a local track/run club. Membership provides the tangible benefits of group training, travel to races, and a newsletter, as well as many social intangibles of companionship.
  11. Volunteer at a local event, and give back to running some of what running gives to you.

Happy Running in 2007!!

 

 

 

WE NEED YOUR HELP!!

Our Race Committee is working diligently to build a great Event for our City. We could really use some extra assistance though. We need additional help in any way that you could contribute your talents – media and advertising, organizing the venue, setup of the course...

If you can help us in any way, drop our Run Director, Steve Matusch, a line at the following address – stevem@ionic-eng.com. Or let any of our other committee members know that you’d like to help. We did great last year thanks to all of your support, and we hope to make this year an even bigger success than the last!!!!

www.sudburyrocksmarathon.com

 

 

Sudbury Rocks!! Membership Renewal

(2nd Notice)

Hello Sudbury Rocks!! Members & Friends

It's the time of year to get your goals in order for the up and coming running season and for renewing your Sudbury Rocks!! Membership. The cost this year is again $10 if you don't want a new T-Shirt and $20 if you do. (Add $5:00 if you want the shirt delivered.) Most of the proceeds of membership fees go directly to the cost of maintaining and updating the website.

New Members are always enthusiastically welcomed!


Please go to the Membership Page for all the details.

 

 

Upcoming Events

 

 

Visit our Events Section for all the Details

 

 

Run Club Update

The Running Room Club Update: January 10, 2007
Sudbury Store (Cedar Pointe Plaza)

How is this 007 year for you so far? Shaken, not stirred??

Our New 007 Clinics are now up and running! We would like to welcome our sly new members to this mission!

If you are still interested in joining a clinic, it is not too late to sign up.

For Women Only with Johanna - Mondays at 6:00pm, started Jan. 9

Learn to Run with Tracy - Saturdays at 9:30am starting Jan. 13

5K with Cory - Mondays at 6:00pm, started Monday Jan. 9

10K with Mike - Tuesdays at 6:00pm, started Tuesday Jan. 10

10K walk with Maureen - Mondays at 6:30pm, starting Monday Jan. 9

1/2 Marathon Run with Bob and Mary Bess - Thursdays at 6:30pm, starts Jan. 25

We are still looking for instructors for the 1/2 Marathon Walk, starting January 25th, and Full Marathon Run, starting January 23rd. Please let us know if you are interested. If you have any questions about the experience, please don't hesitate to contact us.

Hypothermic Half is less than a month away!! We are almost half full for registrations! Remember that this event is limited to 70 registrants. How can you pass up a Buffet at Buzzy Browns? French Toast and Pancakes or how about perogies and rotisserie chicken! Yumm!

We need as many volunteers as possible for this event. So please let us know if you are available to lend a hand.


Reminder that we are closed at 6:00pm this Friday.


Run/Walk Club Schedule:

Just a reminder that these runs and walks are FREE for everyone. Join a group of your choice.

 

 

Track North News - by Dick Moss

Monday, January 08, 2007

Rebecca Wins Hockey Gold in Germany

Congratulations to Rebecca Johnston, whose National Under-22 hockey team won the Air Canada European Cup by defeating host team Germany in the final yesterday. The score was 5-1, with Rebecca notching a goal and two assists.


The Canadians reached the final by beating the Swiss 11-0, the Japanese 10-0, the Germans 5-0, and then again 5-1 in the final. The Swedes and Americans were not in the tournament.


By my count, Rebecca scored two goals and five assists in the four tournament games, plus an additional goal in the exhibition.


You can see the tournament/game summary at:
http://www.hockeycanada.ca/2/3/3/3/9/index1.shtml

 

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

 

 

Mike's TRi Website

by Mike Coughlin

January 3, 2007

Well here we are in the new year - I hope everyone had a good one. Of course, now is the season to start setting goals for 2007 if you haven't already.

If you are looking for a BIG goal to set your sights on this summer, consider joining us on our Discomfort Zone Road Trip to the Timberman Triathlon Festival in the 3rd week of August. You all know the details from my previous emails, so I won't rehash them again except to say that this is going to be a big triathlon party and you don't want to miss it! If you aren't quite ready for the 70.3 (Half Ironman) distance, come join the growing number of people who are coming along to do the sprint race (see list below).

If you are looking at the 70.3 race, now is the time to pull the trigger. There are only 100 spots left and triathletes across North America are busy making their New Year's resolutions and season plans. I estimate the amount of time remaining to sign up for this race will be measured in days if not hours. Don't be disappointed!

Since last week, Brent Byers has added his name to the 70.3 registration list, and Jim Lung is rumoured to have as well (have you signed up Jim?). On the sprint side, Morgan and Lynsey Bialkowski have decided to join their dad David (who will be our Team Mechanic and on-site Support Crew Chief) on the trip and show us how it's done over the shorter distance.

Below is the current list of DZ Road Trip athletes. If you are not on the list but have signed up, please let me know. If you are on the list with a question mark, please confirm with me whether you have signed up.

For more information, please visit www.timbermantri.com, or drop me a line at dzmike@gmail.com

Happy Training!

Mike

Discomfort Zone Timberman Road Trip
August 16-20, 2007

70.3 Participants

Mike Coughlin
Patti Socransky
Brad Walker
Brooke Gougeon
Chantal Demers
Alexandre Beland
Steve Fessenden
Melanie Muise
Bob Jeffrey
Bob Bagley
Jan Weeres
Rob Masih
Brent Byers
Jim Lung ?
Steve Tremblay ?
David Bialkowski (Team Support)

Sprint and Kids Tri Participants

Morgan Bialkowski
Lynsey Bialkowski
Jamie Montpellier ?
Elizabeth Taillefer ?
Mike Gougeon ?
Gougeon Kids (2) ?
Leonora Nemet ?
Cathy Macey ?
Jeff Warriner ?
Jennifer Kay ?
Christianne Tremblay ?

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

mike@discomfortzone.com

 

 

 

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

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