SUDBURY ROCKS!! RUNNING CLUB

June 7, 2007

Canada's ONLY Chase Marathon

INFORMATION

Clinics

Membership

Training

Hello Everyone, June 7, 2007

In this Issue:

Rocks!! Training Schedule
Milton Triathlon "First Tri of the Year"
To Race Fast You Must Train Fast?
Upcoming Events -
Running Room Update -
Track North News -
Mike Coughlin's Discomfort Zone Tri Section-

Rocks!! Training Schedule

(Effective June 7, 2007)

Here's our weekly training schedule if anybody wants to tag along. All runs start at the Cambrian Fitness Centre at 22 Pacific Avenue in Sudbury. Participants meet in the facility lobby. During summer months all runs are outdoors. On Mondays and Thursdays most runners do speedwork on the Delky Dozzi 1km bike track

Monday to Thursday at 12:00 pm

Saturday at 8:00 am

Monday and Thursdays at 12:00 pm are usually devoted to speed workouts. The rest of the week are easy runs.

The Saturday run is our long slow one with distances varying from about one hour and up.

Milton Triathlon

"First Tri of the Year"

The first tri of the season saw many Sudburians trying their very best to translate the winter's training efforts into solid results. This strategy seemed to work well as Wolfgang Guembel, originally from Sudbury, won the event in style with his closest rival over 3 minutes behind. Local Discomfort Zone Coach and Mentor Mike Coughlin came in 1rst in a strong age group and 16th overall. And previously from Sudbury Chantal Demers pulled off an age group victory as well. Other locals and friends pulled off stellar performances. Congratulations to All.

Results Here

Ask the Coaches: To Race Fast You Must Train Fast?

June 5, 2007

from Running Times Online

Q: Race Fast You Must Train Fast?: In training for a half marathon, what is the importance of "easy", tempo and lactate threshold runs? What's wrong with only training at pace for ALL runs except for hills and speed intervals? Isn't it said, "To race fast, one must train fast?"

A: Dear Fast Pacer,

There is nothing wrong with doing the very training program that you mentioned. Isn't it said, "Different strokes for different folks." Also, wasn't it the famous Brooks Johnson, in support of your approach, who said, "Speed Kills...those who don't have it." So go ahead and develop your speed with intervals and hill repeats.

Try your approach until you can't get any faster. Then try training using the type of workouts you asked about. Workouts should be race specific and tempo and lactate threshold runs are extremely specific for the half marathon. Let us know if you get faster.

Now let me ask you a question: Why do so many runners have the impression that there is only one way to do things?

You shouldn't feel the need to defend what you're doing, or to challenge someone who trains differently than you do. Your preference sounds to me like a perfectly logical program for someone who has little time and wants to maximize his fitness for a half marathon with high intensity as compensation for the greater mileage that the above slower workouts require in order to be effective.

But keep in mind that your training between intervals and hills at goal pace could result in a very dead pair of legs (due to lack of real recovery time) unless your goal pace is so slow that these runs are easy enough to allow glycogen restoration.

Be daring, if you are still not sure what your strengths are, try some easy days, tempo runs and LT workouts to see if they are more productive.

Who was it who said, " To run fast, train fast, but smart."?

--Coach Benson

Upcoming Events

Visit our Events Section for all the Details

July 15, 2007

Run Club Update

Click Here for Run Club & Clinic Information

The Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza)

Hi Everybody!
Congratulations to everyone who participated in The Relay for Life, The Walk for Life, and/or the Spring Sprint this past weekend! As always, we're looking for your pictures to put up on the Wall of Fame - bring them on in!

This week's training tip:
"The power of the group run is amazing. Over the years we have encouraged people to meet on Wednesdays and Sundays for a group practice run. Running steadily becomes a way of life. In addition to discovering the many benefits of running, you expand your circle of like-minded friends. This positive peer pressure is a great motivator."
-from ! Running Room's Book on Running by John Stanton

This week's product highlight:
For excellent product performance, consider grabbing some Running Room Racer Wear. Racer Wear is available in tanks, tees, shorts, skorts and capris for the women and various styles of tees and shorts for the men. Mesh panels have been added to heat zones to provide enhanced ventilation.

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: Cory Willoughby

5K RUN: 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 Instructors: Amanda and Cassie
5K WALK: Mondays starting June 18 at 6:00pm (10 weeks). Looking for a beginner fitness program? This is a great way to start out and accomplish a five kilometer walk in a short period of time. The goal event is the Ramsey Tour 5K in September.
Your Instructor: TBA

HALF-MARATHON RUN: Tuesdays starting June 12 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 Toronto Waterfront Half.
Your Instructor: TBA

Half Marathon Walk: Thursdays starting July 12 at 6:00 p.m. (16 weeks). Push yourself, stretch yourself and impress yourself with a course designed to help you do all three! Your goal event is the Niagara Falls International.
Your Instructor: Janet Guembel

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.
Your Instructor: TBA
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.

Instructors:
We are looking for instructors for many of these clinics. If you are motivated, energetic and interested in sharing your knowledge and experience with other walkers and runners, come on out Wednesday, June 6th at 7 p.m. for an Instructor's Information Night or give us a call at 523-4664 and we'll get you set up with everything you need to run a successful clinic!

Upcoming Events:
20 Minute Challenge (woo-woo!!!) is only a few short weeks away! Make sure you register online to ensure that your free hat is here for you on July 18th at 6:00 p.m. Registration is free at www.runningroom.com and we encourage you to bring out your family and friends for a relaxed walk or run. See you there!
The Inco Walden Firecracker 5K is on July 1st at 7:00 p.m. This is always a fun event with the proceeds benefitting breast cancer initiatives. You can register in-store or online at www.sudburyrocks.ca.

Sunday Practice Club - Everyone Welcome!!!
FWO (Emilia)10:1x2
LTR (Pam) - 10:1x2
5K Run (Denise and Christina) - 10:1x2+8
10K Run (Johanna) - 7K
10K Run (Cory) - 8K
10K Walk (Alison) - 8K
1/2 Run Massey (DJ) - 16K
1/2 Run Ramsey Tour (Kris) - 7K
Happy trails!
Kris

Track North News - by Dick Moss

Monday, June 04, 2007

Congratulations to Dave McGill, who ran some nice PB's at the
Provincial Masters Championships this weekend.

Competing in the 60-64 age category, Dave ran an 11-second PB in the
800m, finishing with a 2:32. In the 1500, he ran a six-second PB,
finishing with a 5:19!

In the process, he beat legendary masters runners Earl Fee in the
800m and Ed Whitlock in the 1500. (Earl had beaten Dave indoors).

Sunday, June 03, 2007

TNOR 2007 NOSSA Results-North Bay - May 31-June 1, 2007

Some impressive results from North Bay at last weekend's NOSSA. Congratulations to those athletes continuing on to OFSAA. Way to go TNOR! A nm umber of these athletes have just started working out with us (or will be starting).

Senior Girls

Rebecca Johnston

100m (1st, 12.36) NOSSA record
200m (1st, 25.98)
Tianna Deck

100m (3rd, 13.29)
Long Jump (2nd, 4.97m)
Triple Jump (1st, 10.38m)

Ronnie Spencer

400m (10th, 1:08.49)
800m (9th, 2:38.12)

Renee Jacques

1500m (10th, 5:43.50)
3000m (7th, 12:07.44)
1500m steeple (6th, 5:49.53)

Meghan West

100m hurdles (5th, 18.10 prelims and 17.00 final)
Long Jump (8th, 4.56m)

Sara Hennessy

High Jump (3rd, 1.50m)
Jena Kiviaho

High Jump (9th, 1.30m)
Long Jump (3rd, 4.86m)
Triple Jump (7th, 8.97m)
Senior Boys

Eric Roque

100m (1st, 11.42)
Andre Pelland

200m (2nd, 23.25)
400m (1st, 50.16) NOSSA record!

Eric Ouellette

400m (2nd, 50.82)

Kyle Beaudry

110m hurdles (2nd, 14.90) faster than old NOSSA record
400m hurdles (1st, 59.18)

Jeff Turgeon

800m (1st, 2:01.00)
Chantry Cargill

1500m (8th, 4:34.04)
3000m (12th, 10:07.74)

Todd Boeker

1500m (7th, 4:26.88)
3000m (5th, 9:39.32)
Junior Girls

Alex Swanson

100m (9th in heats 14.07)
80m hurdles (1st, 12.80 prelims, 12.50 finals)
300m hurdles (4th 51.56)

Rebecca Foreshaw

1500m (10th, 6:23.92)
3000m (10th, 13:30.02)
Emma Tallman

800m (1st, 2:25.59)
1500m (5:13.80)
3000m (11:38.04)

Whitney Faiella

1500m steeple (4th, 5:48.38)
1500m (3rd, 5:31.50)
3000m (2nd, 11:51.48)

Junior Boys

Benoit Bizier

800m (3rd, 2:07.63)
1500m (2nd, 4:25.05)
Justin Ouellette

800m (8th, 2:19.39)
1500m (10th, 4:58.49)

Stephane Jacques

1500m (3rd, 4:29.64)
2000m steeple (4th, 6:37.86)
3000m (2nd, 9:43.40)
Midget Girls

Grace Thomson

100m (2nd, 13.44 prelims, 13.18 finals)
80m hurdles (2nd, 12.40 prelims, 12.00 finals) faster than old NOSSA record
Long Jump (4th, 4.66m)

Caroline Ehrhardt

800m (1st, 2:25.95) NOSSA record!
Long Jump (1st, 5.20m) NOSSA record!
Triple Jump (1st, 10.46m) NOSSA record!

Julie Caverson

800m (5th, 2:42.27)
1500m (5th, 5:38.05)
3000m (4th, 12:23.39)

Lauren Flewelling

800m (9th, 2:52.36)

Erika Kiviaho

200m (14th, 30.18)

Kayla Gallo

1500m (8th, 5:48.59)
3000m (13th, 12:45.96)

Midget Boys

Ross Proudfoot

800m (1st, 2:12.61)
1500m (1st, 4:36.23)
3000m (1st, 10:08.95)

Brett Deck

Long Jump (1st, 5.87m)
Triple Jump (2nd, 11.83)
Athletes Advancing to OFSAA

Rebecca Johnston (100m, 200m, 4x100m)

Tianna Deck (Long Jump, Triple Jump)

Eric Roque (100m)

Andre Pelland (200m, 400m)

Eric Ouellette (400m)

Jeffrey Turgeon (800m)

Kyle Beaudry (110m hurdles, 400m hurdles)

Grace Thomson (100m, 80m hurdles)

Caroline Ehrhardt (800m, Long Jump, Triple Jump)

Julie Caverson (800m)

Ross Proudfoot (1500m, 3000m)

Brett Deck (Long Jump, Triple Jump, 4x100m)

Emma Tallman (800m, 1500m)

Whitney Faiella (3000m)

Alex Swanson (80m hurdles, 300m hurdles, 4x100m)

Benoit Bizier (1500m)

Stephane Jacques (3000m)

Hopefully I have all the stats correct. If there is something missing, let me know! Good luck to those athletes traveling to Ottawa and congrats to everyone else on a successful season. See you at the Track!

Meghan Juuti

Thursday, May 31, 2007

There's a nice story and photo about Andrew Ellerton on the Northern Life website (and newspaper).

http://www.northernlife.ca/News/Sports/2007/05-30-07-ellerton.asp?NLStory=05-30-07-ellerton

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

Discomfort Zone News - Spring 2007

Hey Discomfort Zone Tri Team!

Well the warm weather is here and triathlon season is upon us. Many of us kicked off the official Ontario outdoor triathlon season this weekend in Milton and it was great to see everyone out there laying it all out on the course. Congratulations to DZ athletes Chantal Demers (1st in 25-29 and top female run split including the pros), Melanie Muise (4th in female 25-29), Brad Walker, Patti Socransky and Steve Fessenden for your fine finishes out there. It was great to see our many friends in the Nickel City Tri Club out there as well. Still more of us will be at the Muskoka Triathlon Weekend in Huntsville in 2 weeks which is always a blast. If you are looking for accommodation for that one, see below.

Here's what's new these days at the Discomfort Zone:

DZ Logo:

I am excited to announce a new logo for Discomfort Zone Performance Coaching, which you can see above. I really like how it turned out and I think it does a great job of portraying a fun and free-spirited approach to reaching for our goals.

Uniforms:

Now that the new logo is completed, design-work for the uniforms is underway. I expect to have a final design soon and will be looking to place an order quickly so we can be training and racing in them by July.

The 2007 DZ uniform consists of

Technical T-shirt ~$40 (a cheaper option is also being investigated on this one)
Triathlon Top ~$60
Triathlon Shorts ~$60
Cycling Jersey ~$60
Socks ~$10/pair

* Cycling shorts are also an option for those who are interested.

For anyone who buys the whole uniform, I will throw in a second pair of socks at no charge. Please note that prices are approximate, depend on order size, and do not include tax.

What I need from you guys is

a) what you are interested in purchasing and
b) what your size is for each item - please visit www.suarez.com.co and refer to the technical manual for sizing

I look forward to hearing from you soon!

Muskoka Triathlon Weekend Plans:

Are you as excited about Muskoka as I am? Whether you are doing the sprint on Saturday or the Long Course on Sunday (there will be DZ athletes racing in each), I highly recommend watching (and cheering!) during the other race. If you are still looking for a place to stay, why not join us at the FernGlen Inn? Located a 20min north of Huntsville, this tranquil B&B offers rooms for $100/night including breakfast. It also has an outdoor hot tub! I have stayed there 3 times for Muskoka and really enjoyed it. More information can be found at http://www.ferngleninn.on.ca/. If you decide to book a room, just let Jim or Jackie know that you are with Mike's triathlon group. Oh, and let me know too!

DZ athletes race at Duathlon Worlds:

Our very own Melanie Muise and Steve Fessenden traveled to Gyor Hungary earlier this month to participate in the World Duathlon Championships. Both athletes had great races finishing in in their respective age categories. Melanie even got a mention on the Triathlon Canada website:

"...Another strong category for the Canadian team was in the Women's division (25-29). Melanie Muise, from Sudbury, Ontario finished in 7th in 2:02:58. Isabella Burzak, from Rosemere, Quebec, crossed the line in 10th position in 2:05:57 and Trish Barbero was 16th in 2:14:07..."

Great job to both of you. I hope you enjoyed your trip and had lots of Hungarian food!

2007 DZ Events:

The following is a quick preview of some coming events on the Discomfort Zone calendar. Hope to see you there!

Discomfort Zone Summer Triathlon Clinic: July 4-August 22, 2007

This 8 week clinic is designed for both new and experienced triathletes looking to challenge themselves, learn new skills and have fun!

New this year will be a Long Course stream for experienced athletes looking to do longer events.

Locations (there will be several) and cost TBA. Please email me if you are interested in this clinic or know someone who is.

Timberman Training Weekend: August 4-6, 2007

The long Weekend in August will provide those of us training for longer races at the end of the summera great opportunity to complete our last challenging long workouts. An Ontario-based triathlon camp is in the works for this weekend to give participants an environment to push their personal envelopes.

More information coming soon. Please email me if you are interested in this clinic or know someone who is

2007 Discomfort Zone Triathlon Team Racing Schedule

Here is a list of some the races that myself and the bulk of our team will be at this season:

June 3 - Milton Triathlon - www.trisportcanada.com
June 16/17 - Muskoka Triathlon Weekend - www.trisportcanada.com
July 22 - McKellar One Olympic Distance and Sprint Triathlons - www.pstrysport.com
July 29 - Bala Falls Triathlon - www.multisportcanada.com
August 18/19 - Timberman Triathlon Festival - www.timbermantri.com
August 26 - McKellar Two Long Course and Sprint Triathlons - www.pstrysport.com

Let me know if you will be joining us at one of these great events!

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

Visitors: