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Canada's ONLY
Chase Marathon
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Clinics
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Hello Everyone,
May 24, 2007
In
this Issue:
- Ottawa Race Weekend
- Strengthen Those Ankles and Heals
- Upcoming Events -
- Running Room Update -
- Track North News -
- Mike Coughlin's Tri Section:
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Canada's premier race festival is only a few days
away now. Ottawa's Race Weekend has become one the best venues
for participants of any level. The City itself is a big attraction.
Then the Directors go out of their way to offer an event that
will satisfy everyone from newbies to the pros. On Saturday
the MDS Nordion 5k and 10k races go off in the evening. It's
a treat for the distance runners to observe the 10k start and
finish as this is a very high level race. Canadian records have
been set here and people in the know will recognize a few elite
names in the field. On Sunday the Pfizer Wheelchair Marathon
gets the day going followed soon after by the ING Marathon and
then the ING Half Marathon. And finally at 11:00 am the ING
Family 2k tears up the streets.
There will be loads of locals there as Sudbury
typically sends around 100 runners to the Race Weekend. We have
Sudbury Rocks!! in every discipline except the Wheelchair Marathon.
Some are running for fun but I know a couple of marathoners
who are attempting to qualify for the Boston Marathon and one
individual who is trying for a sub 38 minute 10k. I'll be there
watching on Saturday and running on Sunday with all the other
thousands. I wish all participants well and look forward to
checking out your results next week. Have a great race!
http://www.ncm.ca/index.php/en/home
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Strengthen Those Ankles and Heals
by Russ Thom
Frequent ankle
injuries??? Chronic heel pain??? If this is you, keep reading!
A common contributor to heel and ankle pain is weakness or
imbalance in muscles that cross or attach to the ankle. Last
autumn, while rehabbing from knee surgery I accidentally found
an incredible tool to develop reactive strength through 360
degrees around the ankle. (Calf raises only challenge the
muscles in one direction and may contribute to imbalances.)
The tool is a “Wobble
Board”. Good news, Cambrian
Fitness Centre now has one!
You can’t miss it. It is a plywood disc (about 0.5
M in diameter) with what looks like a half of a plastic ball
glued to the bottom and is commonly used by physiotherapists
to re-train balance on two feet after injury or surgery.
If you are a runner or athlete, don’t
make the mistake of starting on two feet to “get the hang
of it”.
Stand with one foot in the middle of the disc. Flex your
ankles, knees and hips to about the angles they would take
in your support phase and just stand there (if you can). Initially
try to balance for 30 seconds on each foot. As you improve
you should be able to approach two or three sets of at least
one minute each. It may not be as easy as I make it sound.
When “just” balancing gets too easy, use your
ankles to rock the board back and forth forwards and side
ways, then try to dip the board around in circles clockwise
and counter-clockwise.
Did I mention there are three levels of difficulty?
It really is a great tool. Try it you will be impressed!
If you have any questions, I would be pleased to talk to
you, when I am not training a client.
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Run
Club Update |
The
Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza)
Hello Everybody!
Well, what a wonderful start to the week! It's beautiful,
sunny and clear - perfect for spring time training!
Congratulations to everyone heading out to Ottawa this weekend!
We wish you all a good run!
Before you head out of town this weekend,
grab a vector coupon, come on in and stock up on those last
minute necessities: socks, Nipguards and BodyGlide for a
chafe-free run! Maybe an outfit from the new alta mesh or
silver lines, so you can look your best and feel great in
these cool wicking fabrics!
New in store:
The June edition ofRunner's World with a special section
on getting the kids involved with running.
New MPG and Nike apparel with skorts! Woo-woo!
Gu2O, is a new electrolyte replacement drink mix in raspberry,
lemon lime and tango mango!
This week's product highlight:
Summer and smelly socks go hand in hand...right? Not anymore!
Check out the double layer Silver Elite socks - the silver
fiber on the inner layer helps to reduce build-up which
can leave your feet not so fresh and acts to regulate temperature
and moisture to keep you comfortable all year long. This
is a wonderful addition to a sock which already absorbs
friction to reduce blistering, wicks moisture away from
the foot, and has a form-fitting shape. Enjoy!
Up and coming clinics!
FOR WOMEN ONLY: Thursdays starting June 21 at 6:30pm (10
weeks). This is a beginner running clinic for the ladies,
the goal event is the Ramsey Tour in September.
Your Instructor: TBA
LEARN TO RUN: Mondays starting June 11 at 6:30 pm (10 weeks).
This is a beginner running clinic using the run/walk method.
The goal event is the Ramsey Tour in September.
Your Instructor: TBA
5K TRAINING: Mondays starting June 11 at 6pm (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 the Ramsey
Tour in September.
Your Instructor: TBA
Half Marathon: Thursdays starting May 24 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: TBA
Marathon: Tuesdays starting June 6 at 6:30 p.m. (16 weeks).
Ready to push yourself to the limit? We'll run right along
with you to that finish line! Your goal event is the Niagara
Marathon.
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.
Sunday Schedule
LTR (Pam) - 10:1x2
FWO (Emilia) - 10:1x2
5K (Denise and Christina) - 10:1x2+8
10K Run (Johanna) - 6K
10K Run (Cory) - 6K
10K Walk - 6K
1/2 Marathon Run (DJ and Mike) - 16K
1/2 Marathon Run (Ramsey Tour) - 6K
Happy trails!
Johanna and Kris
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Track
North News - by Dick
Moss |
Tuesday, May
08, 2007
If you're looking for information on the Nipissing
Invitational, you can find it at the following link. It
includes schedule, past times, etc:
http://www3.sympatico.ca/mjhohlman/
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May
2, 2007
2007
Muskoka Triathlon Camp
May 19-21,
2007
POSTPONED!
Contact Mike Coughlin at dzmike@gmail.com
for more info
mike@discomfortzone.com
www.mikestriadventure.ca
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For
information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vtperdue@cyberbeach.net
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