SUDBURY ROCKS!! RUNNING CLUB

June 14, 2007

Canada's ONLY Chase Marathon

INFORMATION

Clinics

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Hello Everyone, June 14, 2007

In this Issue:

Second Annual RunWalk4Patrick Family Fest
Toronto's Mud Run Attracts the Rocks!!
Upcoming Events -
Running Room Update -
Track North News -
Mike Coughlin's Discomfort Zone Tri Section-

The Second Annual Run 4 Patrick Family Fest took place in North Bay this Sunday. This event is in memory of Patrick Fortin who was diagnosed HIV positive at age 7 due to tainted blood. The Patrick4Life organization is raising awareness of HIV/AIDS in his name through various educational activities. This healthy event provides a positive way for our organization to connect with the community and help raise awareness. Visit www.patrick4life.org for more information.

This year walkers and runners had the choice of four events from the 2k up to the 1/2 marathon. All events started and finished at Lee Park on the waterfront. All ran along the Kate Paceway and waterfront area.

A few Rocks!! and locals took part in the events All Results Here

Russ Thom - Our Rocks!! FAST WALKER provides a report

My biggest frustration in the 18 months since injury, arthritis and surgery forced me to convert from “runner” to “just walker” has been my inability to translate excellent workouts to good race results. Since my personal disaster at the Sun Run I put a lot of pressure on myself to deliver the goods at the Run 4 Patrick in North Bay last Sunday.
To make things worse, I just had to try out the new clip pedals on my bike on Friday which resulted in a nasty and painful bruise to my right calf and a twisted knee. Did I mention my inner voice was screaming, “Are you insane!?!?” as I mounted the bike.
The good news was I had a secret weapon. Lorna lent me her Garmin. I would have no excuse to be 45 seconds slow at the first K this time.
On a bright cool day the Garmin made the difference. I managed to hold almost exactly a 5:15 min/KM pace and finished strong in 26:14, (28th of approximately 180 participants). That was slightly faster than I had trained but I crossed the line relaxed and relatively comfortable. No, Vince, the course wasn’t short. The Garmin logged it at 3.14 miles.
The big surprise was how few Sudbury runners made the 1.5 hour trip east. Run 4 Patrick offers well organized 2, 5, 10, and 13.1 KM events all on a flat, very fast course. I am told the course is also quite scenic. Maybe next year?

Toronto's Mud Run Attracts the Rocks!!

by John Leonard

Celena and I were in Georgetown visiting relatives this past weekend and
trying to keep on our training schedule. My sister's neighbours are avid
runners and triathletes and suggested we join them for the 3rd annual Mud
Run on Sunday. (www.mudrun.ca) This race is known as the "Dirtiest 10k in
Canada" and they guarantee that you will get dirty. We took up the challenge
and joined them.

The race was hugely popular and had increased from 300 last year to about
700 this year. In order to get all the late registrations in they had to
push the start time back 30 minutes. The 10km race takes place at the
Clairview Conservation area near Hwy 407 and Hwy 427. The terrain is
everything from dirt road, trail, field, marsh, stream, river and even a
constructed mud bog at the finish. There are also obstacles to navigate such
as tires and walls like a steeple chase and hay bales. We encountered all
types of things like burrs, thorns, rocks, shoe stealing mud, logs, stumps,
pot holes water crossings and more. And the scenery wasn't too bad either.
Celena swears she saw the back end of a deer as it ran off.

We started together but I got ahead of Celena after a few obstacles. I seem
to excel at speedy hill climbs both up and down and I didn't let the water
or mud slow me down. My problem is that I think I was built with a low gear
and my top end speed doesn't get very fast. Kind of like a 4x4 truck rather
than a race car. The suspectedly short first 5km (probably more like 3km)
took me about 25 minutes. The second half (probably 7km) took me about an
hour. I may have even went the wrong way with many other people as well but
it's hard to tell when you are just following the person in front of you
with instructions to follow the pink arrows. Sometimes the trail was visible
and sometimes it was just some grass flattened by others. I finished
crawling out of the mud bog with a time around 1:26:04. Unfortunately Celena
missed the timing mats at the end but I can assure you she finished about 5
minutes behind me.

We were pleasantly surprised to see other Rocks and Sudbury runners there.
Drew Anderson and Laura Haapamaki as well as Ted and Christine Keenan.
Unfortunately our camera wasn't working so we didn't get any pictures. Our
friend Phil Crampton had a great run finishing 14th overall despite hitting
his head in a fall and getting a concussion. We had so much fun that we plan
to attend next year and this time bring the kids.

Here are a few tips that we have learned for next year. Get out in front
early to avoid the bottle necks at obstacles. I probably lost about 5
minutes just standing around waiting my turn for the obstacles. Bring sport
drink and or fuel because you will be out there a long time and they only
had water at the aid stations and you never knew where the next one would
be. Have fun and enjoy the mud because it is inevitable that you will get
dirty. The party atmosphere was contagious and think about going for one of
the many other prizes besides time like teams, dirtiest, cleanest, worst
costume, best costume, etc. Even if your are racing don't expect your times
to be anywhere near what they would be on the road. All times can be found
at : http://www.chiptimeresults.com/

We had a great time and think others should try it next year.

Sincerely, John and Celena Leonard.

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 Everyone!

I hope you all have been enjoying this beautiful sunny weather we've had for the past few days!

The Learn to Run and 5K Run groups which started last night had a hot and sweaty inaugural run, which they completed with flying colours! Good job you guys!

Tonight, the Half-Marathon Run for the Scotiabank Waterfront begins with Adrian Forsyth as your Instructor for the next sixteen weeks. Time for some good summer fun!

Tip of the week:
With all the high UV index ratings we've had for the past week, people who are spending time out of doors need to consider protecting themselves from the sun. Protection includes a hat, glasses with a 100% UVA/UVB rating, and sunscreen. For runners and walkers who are outside for an extended period of time should consider carrying a travel size container of sunscreen so they can re-apply periodically during activity. A variety of clothing with SPF ratings are available as well, so that lightweight clothes become less of a concern. Think of protecting the rest of your body the way you protect your feet with good shoes - both will keep you moving happy and healthy for years to come.

If you missed the first day of these clinics, don't worry! We've still got room for you to come out and join us for a great time over the next ten weeks.

Learn to Run: Mondays starting June 11th at 6:30 p.m. (10 weeks). This is a beginning running clinic using the walk/run method. The goal event is the Ramsey Tour in September.
Your Instructors: Cory Willoughby and Steve Bailey

5K Run: Mondays starting June 11th at 6:00 p.m. (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 Seed and Cass Kawiuk

Half-Marathon Run: Tuesdays starting June 12th at 6:00 p.m. (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: Adrian Forsyth

Upcoming Clinics!

5K Walk: Mondays starting June 18th at 6:00 p.m. (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: Shirley Cardinal

For Women Only: Thursdays starting June 21st at 6:30 p.m. (10 weeks). This is a beginner running program for the ladies, the goal event is the Ramsey Tour 5K in September.
Your Instructor: TBA

Marathon Run: Tuesdays starting June 26th 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

Clinic registration can be done online or in-store and the cost is $74.19 including GST. You will receive a technical tee, clinic manual, store coupons, online clinic access and ten to sixteen weeks of instruction.

Upcoming Events

The 20 Minute Challenge (woo-woo!!!) is only a few short weeks away! Make sure you register online early to reserve your free hat. Registration is free at www.runningroom.com; 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 benefiting breast cancer initiatives. You can register in-store or on-line at www.sudburyrocks.ca.

Sunday Practice Club - Everyone Welcome!!!
LTR (Cory and Steve)1:2x6
5K Run (Amanda and Cass) - 5:1x4
10 K (Johanna) - 8K
10K (Cory) - 10K
1/2 Run Massey (DJ and Mike) - 18K
1/2 Run Ramsey Tour (Kris) - 9K
1/2 Run Toronto (Adrian) - 7K

Happy Trails!
Kris

Track North News - by Dick Moss

Tuesday, June 12, 2007

Andrew Ellerton has been named U. of Michigan athlete of the Year. It's quite an honour when you consider all the future professional team-sport athletes at Michigan.

http://www.mgoblue.com/

Monday, June 11, 2007

Nice interview with Andrew Ellerton on Flotrack. Andrew discusses his race tactics in the NCAA Championship 800m.

http://www.flocasts.com/flotrack/coverage.php?c=50&id=3483

Saturday, June 09, 2007

Congratulations to Andrew Ellerton...NCAA Champion in the 800m!! Andrew won with a time of 1:47.48 in a kicker's race.

You can see his race on YouTube at:

http://www.youtube.com/watch?v=1076ScHVnZg

Monday, June 11, 2007

OFSAA Results 2007

Nice showing from TNOR athletes in Ottawa last weekend, with our midgets doing particularly well. Here are the official results.

For more info, you can visit the Ottawa Lions Website at http://www.ottawalions.com

Seniors

Tianna Deck
Long Jump (22nd, 4.61m)
Triple Jump (18th, 10.41m)

Eric Roque
100m (13th, 11.22)

Andre Pelland
200m (19th, 23.22)
400m (13th, 50.20)

Jeffrey Turgeon
800m (19th, 2:01.11)

Kyle Beaudry
110m hurdles (16th, 15.22)
400m hurdles (15th, 58.50)

Rebecca Johnston and Eric Ouellette: Injured (Lower back and knee)

Juniors

Emma Tallman
800m (6th, 2:21.46 prelim and 2:20.01 final
1500m (13th, 4:56.65)

Alex Swanson
80m hurdles (16th, 13.23)
300m hurdles (17th, 50.55)
4x100m Lo-ellen junior team (21st, 54.46)

Benoit Bizier
1500m (22nd, 4:24.59)

Stephane Jacques
3000m (18th, 9:31.55)

Whitney Faiella
3000m (23rd, 12:00.19)

Midgets

Grace Thomson
100m (22nd, 13.50)
80m hurdles (4th, 12.73 prelim and 12.26 final) PB!

Caroline Ehrhardt
800m (8th, 2:21.55 prelim and 2:28.85 final)
Long Jump (4th, 5.12m)
Triple Jump (5th, 11.12m)

Ross Proudfoot
1500m (5th, 4:16.70 prelim and 4:20.57 final) PB!
3000m (5th, 9:16.46) PB!

Brett Deck
Long Jump (5th, 5.96)
Triple Jump (15th, 11.60m)
4x100m team (20th, 48.85)

Awesome job everyone. Let the summer season begin!

Meghan Juuti

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

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

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