SUDBURY ROCKS!! RUNNING CLUB

March 29, 2007

Canada's ONLY Chase Marathon

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Hello Everyone, March 29, 2007

In this Issue:

Successes and Highlights at Hamilton's "Around the Bay" Road Race
In Pursuit of our Goals
Can You Help by Volunteering
Timmins Gets a New Race
Upcoming Events - SUDBURYROCKS!!! Race, Run or Walk for Diabetes
Running Room Update -
Track North News - Laurentian Athletics Award Winners and CIS Championships
Mike Coughlin's Tri Section:

Successes and Highlights at Hamilton's "Around the Bay" Road Race

There were many successes and highlights this year in the 113th running of North America's oldest distance race.

First off: The Men's 30k course record was lowered once again. Simon Njoroge of Hamilton shaved just over 3 seconds off Joseph Ndiritu's 2000 time of 1:32:53 to finish in 1:32:49.8. Magdelene Makunzi was top Lady in 1:46:50.9 but she did not threaten Lioudmila Kortchaguina's course record of 1:46:05.

Second: We had 29 Rocks!! and Locals compete this year in all events from the 5k, to the Relays and the 30k. This has been our best showing yet. It's satisfying to see the numbers of distance runners competing from our area. Most were there for very personal goals (mostly finishing strong)and I applaud them. Some were there for very specific time and placing goals and I hope they they were satisfied with their results. (Results Here) I would let them know that I believe you all performed as well as you could on that day and you should be absolutely proud of your efforts. For more insight into the subject, read Tim Uuksulainen's article below "In Pursuit of our Goals"

Third: The SOLD OUT Event attracted more than 8,000 participants and handled them all with great efficiency. Signs, marshals, police, aid stations and volunteers were all first rate. And the finish in Copps Colleseum was icing on a multi layer cake.

Fourth: As I ran around a very familiar course (this was my tenth in a row) I expected certain things and I was not let down. The "Tin Can Alley" seniors in the Beaches area once again pounded out greetings to runners on possibly every pot and pan available in the neighbourhood. And in return, almost all runners wildly cheered the group. This was very heart warming to me. Most people pick up a bit of energy here. The turn left unto the north shore of Burlington is always packed with enthusiastic supporters and this year was no exception. It was especially neat to hear somebody call my name. Thank you Henriette for supporting us. The first challenging hill is the approach to Lasalle Park and at the top of this hill and through the following one the neighbourhood folk came out in packs with orange slices, bananas, water and verbal support to give the runners a little extra charge just in case the batteries were weakening. The descent into Lee Valley approaching the "Monster" uphill is very special to me and most participants. For the ten years I've been here and for many more as well, a little guy named Stan Wakeman, greets us at the bottom with a high five and the song by Queen "We Will Rock You". I've never failed to give him my hand and say thank you and I leave here always feeling better - even though there's a pesky hill right in front. It's always a success to run the "Monster" with great power and still ok just to get up in good shape. I didn't run with great power this time but I felt especially good when I came upon a friend encouraging all of us as we made our way to the summit. Thank you Mike Coughlin. On the last kilometres to home another friend has made my "expected" list in the last few years and he didn't disappoint this time. At kilometre 28, appropriately beside the cemetery, the Grim Reaper awaits all who think of fading. I don't fade, but always high five the dude, thank him and head for home. Home: the inside finish at Copps, the Jumbo Tron, the enthusiastic throng in the stands - all this is better than normal runner fare. I would say this was a successful and most rewarding day for me. Did I ever tell you this is my favourite race?

Fifth: Our running group usually try to get together after the event for a rejuvenating brunch where we can recharge and swap "war stories". This year was no exception as our numbers filled a large table at the Sheraton. We came, we ate heartily, we bragged and then dragged ourselves home - to prepare for the next run.

So there's a quick story of successes and my highlights from the 113th running of the Around the Bay event. See you all there next year.

Our Cobourg Rock!! Narrowly Misses Gold! by Ken Stubbings

Hello Everyone,

I had not raced the Hamilton 30 km Bay Race since 2003. I had forgotten how scenic the last half of the run is.

The weekend started with a stop at the Rock’s booth at the expo. Lise Perdue asked what I figured my finish time would be. Lynn said a Gold Medal. I said it was most unlikely. I had never run a 2 hr 30km. I had not run under a 4:00min/km half marathon in a few years. The coach agreed it was unlikely and if at all possible, it will need to be run with a negative split for the last 10km.

The big question of the day was what to wear. How many shirts; pants or shorts? Spring was in the air so I opted for the shorts and two shirts. I stepped out side the hotel before the leaving for the start line. I was comfortably cool, so bearing in mind a runner heats up 10 degrees; I was dressed just right. I lined up at the start line about 15 feet back from the start. You know to give the fast sub 2 hour guys space to get going. Lynn is off on the side telling me to get up front. But based on the conversation of my finish time from the day before, I stayed back. Now I cannot see what Lynn sees; a few non-sub 2 hour runners up with the fast people. Sooooo, after the horn starts us off, I get slowed back a little. As I run the course, I notice I am maintaining close to a 4:00min/km pace. (Could the coach be in error this time???) This could be a sub 2 hour run. I feel relaxed so I maintain the pace, but I cannot help but think I am going to crash. When I reach the 20km mark I recall the coach saying to run the negative split. I pick up the pace a little. When I reached the 26 km mark I decide I have nothing to lose, so I give it the best I can. I finished the run with a gun time of 2:00:38. I am very pleased with my result. The winter weather was hard on the speed training this year, but the effort was there and it paid off.

Rule Number 1: Lynn is always correct.

Rule Number 2: The coach can be in error, but his strategies of racing are always correct.

Rule Number 3: Never underestimate what you can do before you start.

Coach replies: Good going Ken. I love to be proved wrong. A little closer to the start line next time and about 1 second per km. will get you the Gold. It seems easy when stated that way. Hopefully next time.

Congratulations to all Sudbury Rocks and friends who participated on Sunday!!! I didn’t see a disappointed face post-race. What a great weekend. I was very lucky and happy to have my little sister stick with me the whole way. She is just a bundle of motivation and spirit. She even gets the crowd going. Thank you, Suzanne.

Lise Perdue

IN PURSUIT OF OUR GOALS

by Tim Uuksulainen

The Focus of this article is the recognition, achievement and chronology of significant personal achievements in the lives of runners. A recent discussion I had with a running colleague of mine caused me to pause and reflect, not about some of these great achievements but the struggle many of us face, when attaining the goal becomes elusive or impossible.

I suppose this may remain a debate in the eyes of the beholder. Olympic athletes are often seen by the public or even their peers as a failure because they didn’t win a medal or get out of their heat. To others he/she is a hero. In the case of my friend, since getting the marathon bug, his focus has been to qualify for the Boston marathon. His target 3.35. To date he has run five marathons, a 4.19, 3.55, 3.47, a tantalizingly close 3.36 last Fall and most recently 3.57, when he was in the best shape of his life but faced hamstring cramps in the last 5miles. One could easily get discouraged or fatalistic about this type of performance sequencing.

I recall George Sheehan, the late guru of the running community, once speaking specifically about the marathon, perhaps answering my friend’s question about his struggle. “Why run a marathon when nine out of ten end up in a contest of the human will pushing the body beyond endurance. Perhaps that’s the point for many runners, when the idea of just completing seemed an impossible. Whether your ultimate goal is to complete a marathon or do it in a certain time, the significance of your achievement is doled out in the day to day challenge in your training. When you are out running in the pouring rain with passers by asking “why is he/she out there?” You must have an answer to the why.”

Searching to find our limits can sometimes result in crash and burn outcomes. However, this shouldn’t discourage or diminish our attempts nor belittle our achievements in reaching beyond our grasp. As Sheehan reminded all of us, “the common man can become the uncommon hero and yes, personal greatness can be achieved out of adversity” So we have no recourse but to run on because we truly enjoy running as our chosen form of self expression and because we intrinsically feel that within us lies untapped powers, perhaps relevant to no one but ourselves. Only we can chose and pursue our goals and in their attainment, ultimately determine their significance as a peak experience. To my friend I say, carry on.

Tim Uuksulainen

Can You Help by Volunteering

Putting on an event like this requires lots of assistance. Around 250 volunteers are required to fully person all areas of the Run.

CAN YOU HELP BY VOLUNTEERING?

Details of the event are as follows:

Date: Sunday, May 6th, 2007
Place: Downtown Sudbury

Tasks to be filled for the event include manning water, food, and beverage stations, clean-up on course, marshalling, directing or checking on runners on course, manning registration desk, finish line, etc.

If you would like to volunteer or if you require more information about volunteering for this event. please contact:
Carol Kirkwood at sudburymarathon@hotmail.com

The 2007 Sudbury Rocks!!! Race, Run or Walk for Diabetes appreciates your help.

Timmins Gets a New Race

Keep a spot open this coming August 12 for the first annual Race, Run or Walk Timmins Golden Trails Festival. "This family affair will become a major event in our community. Our motto: Come run or walk with us… will attract competitive runners, recreational joggers and walkers, families and seniors from across our region and from far afield, running or walking to fulfill a personal goal or dream. Proceeds from the Festival will be donated to the Timmins Regional Athletics and Soccer Complex to support the hosting of community oriented activities".

Check their website out here

Upcoming Events

1k, 5k, 10k, 1/2 Marathon and Marathon

Canada's ONLY Chase Marathon!!

Visit our Events Section for all the Details

Run Club Update

Click Here for Run Club & Clinic Information

The Running Room Club Update: March 28, 2007
Sudbury Store (Cedar Pointe Plaza)

Congratulations to everyone who walked or ran the Around the Bay 30K in Hamilton this past Sunday! We've heard you all did really well and there's lots of excitement because the spring season is in full swing! Great job, all you guys and gals!

A quick note to all our Practice Club members: we are closed Friday, April 6 and Sunday, April 8. We rejoin our regularly scheduled Practice Club Wednesday, April 11. Enjoy the long weekend!

Tip of the Week: Cotton free is the way to be! Cotton can chafe as it absorbs sweat, leading to irritation and blistering. Opt for technical fabrics which wick away sweat, helping to regulate your body temperature and keep you drier and more comfortable.

Product Highlight: Wigwam socks have sent out some great new varieties for the season! Come and ask us about the new Fuel, Velocity and Tail Wind socks - all in great new spring colours!

New In Store:
the new April Runner's World with a special healing foods section
the new Running Room Racer Wear clothing lines for Men and Women
lap counters!!!

Remember to check out the Vector boxes - 850g boxes have a 20% off coupon, not valid on electronics and 450g boxes have two coupons, a 20% off, not valid on electronics and a t-shirt coupon. The t-shirts are a technical fabric (yay Saucony!) and have a coupon for a 20% discount on clinics. What great way to bring in the season: a discount, free stuff, and a clinic with your new best friends!

For those of you who would like a discount on electronics, Garmin is offering a $50 mail-in rebate on the 205 and 305 until May 15.

Lunch and Learns Let us fill you and your staff in on the benefits of running and walking, about the Running Room clinics, or our FREE Run/Walk club. Contact us and we can set up a time for a visit. These visits are Free, and come with some nice Running Room Discounts!

Registration fees for the SudburyRocks!!! Race Run or Walk for Diabetes will go up on April 16th. For Marathon and Half-Marathon participants, register early to make sure you get one of the technical t-shirts - limited to the first 300. You can register online at www.sudburyrocksmarathon.ca , www.runningroom.com , or here at the Running Room.

The Ottawa Race Weekend is fast approaching and registration fees increase on May 1st. Register on-line at www.runningroom.com or in-store.

The INCO Walden Firecracker 5K is now accepting registrations. The cost is $2 for kids 12 and under, $20 for individuals and $50 for families. Registration is available in-store and online at www.runningroom.com.

Are you looking to train for a particular event such as the SudburyROCKS!! Race, run or walk for Diabetes on May 6 (1K, 5K, 10K, half marathon and marathon) or the Ottawa Race Weekend on May 26 and 27 (2K, 5K, 10K, half marathon, marathon, wheelchair events)? Are you seeking improved fitness? Fun? A great and stimulating training group?

Check out our awesome clinics! There are a new batch starting up over the next couple of weeks:

FOR WOMEN ONLY: Fridays starting March 16 at 6:30pm (10 weeks). This is a beginner running clinic for the ladies, the goal event is Spring Sprint 5K in June.
Your Instructor: TBA

You may have missed the starting date for these, but it's not too late to register. Come on out and let us help you meet your goal!

LEARN TO RUN: Mondays starting March 26 at 6pm (10 weeks). This is a beginner running clinic using the run/walk method. The goal event is Spring Sprint in June.

Your Instructor: Pam Sokoloski

5K TRAINING: Mondays starting March 26 at 6:30pm (10 weeks). If you can run 20 minutes now, we'll take you to 5k by the completion of this clinic. The goal event is Spring Sprint 5K in June.

Your Instructor: Christina Hayden and Denise Clement

Half Marathon: Tuesdays starting March 27 at 6:00pm (16 weeks). We'll help you test your limits and achieve your goals! Long Sunday runs and nine weeks of hill training will get you ready to complete 21K. Your goal event is the Massey half marathon.

Your Instructor: Mike Leblanc and D.J Hare

You can sign up online or in store. The cost of each clinic is $74.19 (incl. GST) You'll receive a technical tee, clinic manual, store coupons, online clinic access and 10 to 16 weeks of instruction.

We are seeking an instructor for the FWO clinic. If you are motivated to share your enthusiasm for walking and running, simply reply to this email and we'll walk you through the ins and outs of leading a clinic and provide you with the support you need to be successful as an instructor. We would love to have you on board!

Wednesday Schedule - 6:00PM

LTR (Pam) - 1:2x7
5K (Christina and Denise) - 5:1x4
10K Run (Cory) - 3 hills
10K Walk (Jo) - 3 hills
1/2 Run (Bob) - 7 hills
1/2 Walk (Janet) - 7 hills
Full (Paul and Sharon) - 7 Hills

Sunday Schedule - 8:30AM

FWO (Jo) - 1:2x7
LTR (Pam) - 1:2x7
5K (Christine and Denise) - 5:1x4
10K Run (Cory) - 8K
10K Walk (Jo) - 8K
1/2 Run (Bob) - 16K
1/2 Walk (Janet) - 16K
Full (Paul and Sharon) - 29K

Happy Trails!
Jo and Kris

Track North News - by Dick Moss

Tuesday, March 27, 2007

Laurentian Athletics Award Winners

Lu XC and Track (and TNOR) had some major award winners at Laurentian's athletic banquet this year. Leila Angrand won Athlete of the Year, while Caitlin Tino won a Voyageur award. Presentations were made by MC Terry Moss.

Other award winners include:

Most Improved - Lindsy McNicoll
Rookie of the Year - Stephanie Flieler
MVP - Leila Angrand
Graduating Award - Leila Angrand, Lindsy McNicoll, Alicia Rowe, Marnie Smith, Nina Spadafore, Caitlin Tino

You can see the write up on the banquet, complete with photos of Caitlin and Leila, at:
http://www.luvoyageurs.com/headlines/Headlines.cfm?HeadlineID=1117

Monday, March 26, 2007

CIS Championships Results

Leila at the CI's
If you haven't heard, Leila Angrand returned from the CIS Indoor Track Championships with a silver medal in the 3000m and a 7th place in the 1500m. Her times were a personal best 9:49.86 and 4:35.83, respectively. She was named Second-Team All-Canadian for her 3000m.

You can see a description of the meet at the LU website, at:
http://www.luvoyageurs.com/headlines/Headlines.cfm?HeadlineID=1115

Even better, you can see excerpts of Leila's silver medal race on YouTube, including some neat surges and moves on the curb. Be sure to watch the final two laps, as St. FX's Erin McLean pulls away by 25 meters, then is caught by Leila on the homestretch. The link is below

http://www.youtube.com/watch?v=6kn81LU3fko

Madeleine at the CI's
Also competing, was Madeleine Woods. Madeleine busted out a 2:14 split in the 4 x 800m relay to help the team to a silver medal, and was named a Second-Team All-Canadian.

Madeleine also placed 6th in the 4 x 400m relay and 9th in the 600m with a 1:36.21.

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

Mike's TRi Website

by Mike Coughlin

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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