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Canada's ONLY
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Clinics
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Hello Everyone,
August
2, 2007
In
this Issue:
- A Rock!! Takes on Lake Placid Ironman
for the 2nd Time
- Bala Falls Triathlon 2007
- North Bay's Duathlon
- Your Assistance Please in Stroke Prevention Survey
- Join Sudbury Rocks!! "Run for the Cure" Team
- Upcoming Events - Mountain Bike Tour THIS
SATURDAY!!!
- Running Room Update -
- Track North News -
- Mike Coughlin's Discomfort Zone Tri
Section-
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A Rock!! Takes
on Lake Placid Ironman for the 2nd Time
By Katharine
Leslie McLosky
In 2004 Katharine
McLosky first set her sights on USA Lake Placid. That
August she achieved her dream completing the 2.4 mile
swim, the 112 mile bike and the 26.2 mile run in 14:18:34
finishing the run portion just before sundown. This
year she returned attacking the course with a new confident
energy. The swim portion matched her previous time but
her bike portion came in over 38 minutes faster and
her run was over the top fully 56 minutes better than
her 2004 time. Her overall time this year dropped to
12:46:26 placing her 883/2208 starters and 19/62 in
her 45-49 year old age category. Congratulations Leslie!
- vince
IRONMAN LAKE PLACID
2007 - by Katharine Leslie McLosky
For those of you
who don’t like reading race reports I will summarize
in the words of Rocky Balboa “This was the greatest
race in the history of my life”
Everything clicked
for this race. The weather leading up to the day had
been wet as it can be in the Adirondacks but race day
as predicted was 78+, sun, winds light and variable.
Being more amphibian than mammal this suited me just
fine.
Though this wasn’t
my first Ironman there were several firsts involved.
To start my support crew Gabe, Meg, Russell, and Dave
had awesome t-shirts made. I felt so proud to be part
of such an enthusiastic team. This was Kona our dog’s
premier Ironman earning her the coveted Irondog status.
Lake Placid had
prize money for the pro women so they started 45 minutes
ahead of the real people. We all looked on enviously
at the ripples in the water that a group of only 10
made knowing what it would be like shortly. I vowed
I would not rant about the swim but I have to. I just
can’t let it go. This swim was the roughest that
I have ever experienced and I’m not talking wave
action here. It may have been because of where I positioned
myself but others were voicing the same thoughts the
next day.
I normally start
wider out from the buoy line but since this was a race
of change I thought I would line up closer. (Note to
self: don’t do this again) The cannon went off
and of course everyone moved ahead slowly as there was
no space to swim. Well, there was no room to swim right
down to the first buoy turn around. I got punched in
the jaw which can be expected in such close quarters.
It is the individuals who have no sense and swim over
people that really irk me. This happened several times
and this may sound like I am stereotyping but it seems
that the individuals are generally large males wearing
ironman wetsuits, the kind with the blue torso. Just
thinking about it now it could have been one guy and
he was actually stalking me around the course!
When we got to the first buoy turn around there were
so many people we were actually stopped and chatting
while we were treading water. There was one individual
plowing through the crowd doing the dolphin kick. Hmm,
I wonder who that was?
After the first turn I went wide for open water and
pretended that I was in Nepahwin with team krash kayaking
near by. Getting out of the swim I felt the strongest
ever, no staggering, disorientation etc. My crew was
there to cheer me on. It’s funny how you can hear
your child’s voice amongst thousands. I had passed
my crew and heard my daughter yell “MOM I LOVE
YOU” Of all the things on race day that is one
of the things I will remember most.
Transition is not usually something you hear too much
about but this was actually one of my goal areas . Previously
my transitions had added up to 22 minutes. “What
was I doing in there taking a nap” people asked
me. This time I didn’t even sit down and shaved
off 2 minutes. Hey it all adds up.
The bike course
is two loops and the first rule of Ironman is don’t
hammer on the first loop. Luckily this has never been
a problem for me and the only time I hammer is when
dogs are chasing me. I was biking steady and oh déjà
vu everybody and their dog was passing me even on the
uphills. I was wondering when this body weight ratio
thing was going to happen for me.
Keene hill was about 40 minutes out. This is an 11 km
downhill that I laugh at now ha ha ha. Dave and I had
gone and done a recon mission with a few dry runs a
couple of days ahead of the race. Actually it was 2
dry runs and one wet one. The roads had morning dew
on so I was crying on the first descent. In the race
I was confident going down Keene despite noting that
several rescue vehicles and ambulances were stationed
at the bottom.
Closer to the end of the loop is a series of several
climbs. I was descending and actually caught up to a
person ahead. I think he had passed me on the previous
climb. Then who should appear but the drafting police.
Oh my God, it’s the drafting police! I was thinking
what ? Are you looking at me the person who would get
passed by someone on a recumbent bike. I quickly pulled
out and started to pass, (now its uphill) “ That’s
right pass quickly, keep going” said the nice
drafting policeman. I pulled ahead and they sped off.
I thought wow I’m drafting police worthy then
the guy passed me again.
Second loop was more difficult than the first but I
did pass someone on Keene Hill. It’s the small
things that keep you amused. Like when I pulled into
Black Brook the turnaround on the out and back section
“Eye of the tiger was blasting from huge speakers”
Ahh, it’s a sign………
Toward the end of the bike I was vowing to give up Ironman
and possibly just running if that. Of course this passed
as things do out there and by the run I realized that
I still felt much stronger than I ever had.
Run transition was a smoker!!!!!! Then the course starts
sharp downhill, thousands of people line the roads and
all are cheering you on. “Go Katharine, Go”
I wished this Katharine would just pass me or something.
Then I remembered that I had been racing as my alter
ego. Katharine the good and happy person as opposed
to Lester the Evil and cranky one. I was anxious to
see my crew. It was great to have Russell on the team.
I could spot his smile a mile away! Gabe was inside
resting up as he expected to be out quite late. I fooled
him.
I was running steady and oh déjà vu I
was passing everybody and their dogs! What can I say
my calves were screaming but I was having the time of
my life. I discovered cola on the second half of the
course. Trying something new is never recommended especially
if there is no Appleton’s but it worked out fine.
I have to admit
I was slowing down towards the end but at about 700
meters out I hammered it. My legs didn’t hurt
and I felt myself starting to sob. It was daylight.
I was overwhelmed with the day, the crowds and how I
had done what I had trained to do.
I saw my crew and
sobbed some more. Thanks to my crew, friends and family
for all your support and putting up with the evil cranky
Lester at times.
Concluding in the
words of Rocky Balboa, “I have only one thing
that I want to say, Dave I did it” (you think
this is weird spend 6 hours on your trainer in the basement
and see what happens to you)
Signed Katharine Leslie McClosky
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Bala Falls Triathlon
2007
Sudbury's
Mike Coughlin took first overall this Sunday in Bala Falls
11th annual Triathlon. The course included a 750m swim,
a 30k bike and a 7.5k run. Mike crossed the finish line
in 1:28:59. Tyler Lord of Oakville took 2nd in 1:29:30
and Peter Kornelson of Ajax came 3rd in 1:29:42. The top
female entrant was Toronto's Allison Chisholm, turning
1:41:50. Bradley Walker from Sudbury also participated
coming 68th overall in a time of 1:48:11.
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| Race Report – Bala Falls
Triathlon - by Mike Coughlin
July 29, 2007
On July 29, 2001, as I waited to start my first triathlon
in Bala, Ontario, I was excited, nervous and curious about
what this swim/bike/run thing would feel like. Six years
and many great experiences later, I was pleasantly surprised
to find that the nervousness, excitement and curiosity was
still there. Did I forget something? How will my legs feel
today? Will I wilt in the heat on the run? Some things don’t
change.
One thing that has changed is that after 10 wonderful years,
Jeff and Cindy Elder passed their legacy on to John Salt
and the HSBC triathlon series as the organizing body of
this event. I want to thank the Elders for the passion and
energy they have given myself and countless other first-time
triathletes over the years, and to John and his team for
honouring the event with their professional , yet personal
touch (even if they did lengthen that “7km”
run to an accurate 7.5km – there was no need for that
J ). I was particularly impressed with how they paid attention
to waste management at the event, making sure that recyclables
were recycled and even having a compost container which
the technical director took home to his own composter. Did
you know that Royal Chinet paper plates were compostable?
They did, and used them for that very reason.
OK, enough of that. Onto the race.
Earlier in the week, I had written a few notes in my journal
about what it would take to fulfill my dream of winning
the event that started it all for me. Besides the right
people not showing up J, I knew I would have to transition
fast and finish each hill strong on the bike and run. I
also noted that I would probably be “racing a ghost”
from another wave for the overall placings and promised
myself that I would not let up until the finish line.
Starting in the second wave, I lost the feet of a few quick
swimmers in the first half of the swim, and then used the
turning trick we practiced at my triathlon clinic to catch
back up to some feet at the second turn and ride them to
the finish. I rocketed through T1 (mental rehearsal works!)
and hit the bike smiling.
Cycling is my best discipline and even though I am not
in true cycling shape, I can still make myself suffer over
30km – or so I thought. I flew through the out section
bringing back all the fast swimmers and all but two of the
wave in front of me. The return leg had a headwind though
and I couldn’t fake it any longer. “Stay on
it, stay on it, stay on it, stay on it” – self
talk limited the damage and the loss to the first place
rider who was way ahead, allowing me to roll into T2 about
100m behind the second place guy.
Onto the run, I felt good and soon found myself second
on the road about 1km down on the leader with no visible
challenge from behind. It was getting hot, lonely and my
quads were starting to cramp up. “Hmm, maybe soreness
and lack of sport specific strength has more to do with
cramping than electrolytes…. I should look int…
SHUT UP AND FOCUS!! This race is not over. Remember you
are racing a ghost!”
The last 3km included lots of self talk: “turnover,
turnover turover…. relax, relax relax,….push,
push, push,…race the ghost, race the ghost, race the
ghost…when will this be over (that’s always
in there!)”. Hitting the final downhill and run-in
to the finish, I kicked it like the final lap in a 1500m
track race, much to the amusement and bewilderment of the
spectators who didn’t see anyone around me.
Exhausted at the finish line, the first place finisher
joked with me by asking who I was trying to outsprint. My
answer was “You”. It took him a few seconds
to realize that he might not have won after all. Then the
waiting game began. I knew there were many studs in the
40-49 wave and I could tell on the course that they were
running faster than I was. When they crossed the line I
knew it was close.
I am never in a hurry to look up the results of my races.
I don’t wear a watch and in a weird way I enjoy looking
back at how my race felt for a little while without numbers
mucking it all up. In this case, my unknown overall placing
added some anticipation and excitement. I knew I had given
it my best, and I would find out soon enough where that
placed me.
Then word filtered down. I had won the thing by 31 seconds.
The top 3 in the race came from 3 different waves. It was
my first win at a race with more than 100 people in it,
and more importantly, it was a win at my sentimental favourite
sprint triathlon. Looking at the results later, I learned
that I didn’t place first in any of the individual
sports (only T1), but that the balance of the 3 was good
enough. Somehow it was even better knowing that the only
contest I could have won against that field was the one
being held - a triathlon.
Naturally, we hit the Ice Cream Shoppe in town before heading
home. It wouldn’t have been the Bala Falls Triathlon
without that!
Live your Dreams!
Mike
750m Swim: 11:31 T1: 0:40 30km Bike: 46:26 T2: 0:49 7.5km
Run: 29:34 Finish: 1:28:59
PS – For fun, here is my 2001 Bala
Falls race report that I have never shared before now:
Race Report – Bala Falls Triathlon
July 29, 2001
The day finally came to do my first triathlon! A large
Sudbury contingent (8 competitors in all) camped overnight
in the transition area. After rising early and setting up
our gear, the gun was off!
Swimming in a pack is challenging and a bit rough, but
drafting is definitely useful. Also, some swimmers are a
lot faster than me. One older guy in a later wave passed
me very easily even though I had a wetsuit and he didn’t!
Out of the water in just under 18 minutes for what is reported
as a long 750m, I did my transition and was mounting my
bike when a fellow competitor warned me to take it to the
mounting point first or risk disqualification (whew!). Disaster
avoided, I mounted at the right place and took off on the
bike. It was a fast course with some tame rolling hills
and I passed Rob Harris pretty quickly. There must have
been a lot of rookies there because many were drifting to
the left side of the lane and faster cyclists were getting
angry. Just after the turnaround, I was passed by Shannon
who started in wave 3 (4 minutes behind me!).
A fairly good T2 and I was off and running (bike time in
52:43 for 30km). The run felt a bit off but not bad. At
one point I had to retie my shoelaces (must be more diligent
in T2!) but things were otherwise uneventful. At the end
I found a burst of energy and ran hard to the finish (run
time 31:05 for 7km). It turns out that 7 seconds faster
and I would have beaten Dave Busch!
Overall I did very well for my first race, and had a lot
of fun. I think I am hooked!
Overall time 1:41:42
82/356 overall
11/26 in age category (20-29)
750m Swim+T1: 17:52 30km Bike: 52:43
T2+7km Run: 31:05 Finish: 1:41:42
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North
Bay Duathlon July 29, 2007 |
by Brent Walker
Sometimes doing a race on a spur of the
moment can be very rewarding! That best describes my experience
in the North Bay Duathlon on Sunday July 29’th.
Month’s ago I read that North Bay was organizing
the first annual North Bay duathlon and thought it would
be a neat thing to try a duathlon. However, I promptly
went on to completely forget the race.
I like to experiment with my training schedule and race
preparation but my preparation for this race has been
a bit unorthodox. The last two week I have been on vacation
with my kids and eating way too many ice cream cones,
not to mention I had taken a break from running for this
time period. Saturday I thought I would resume my training
by running around Ramsey Lake with the Sudbury Rocks running
group however, later that same evening I realized that
the North Bay Duathlon was the next morning and wondered
if I should give it a try? This would mean that I had
just run almost 28 km the day before a race and wondered
if it would be wise to even try and race. I’ve never
done a duathlon so know matter how badly I do, it will
be a PB! To be safe I picked the sprint distance of 5
km run, 20 km bike and 2.5 km run as opposed to the longer
international distance.
Besides, it will be fun because there is likely going
to be lots of Sudbury athletes there supporting a new
local race! Race morning I drove to the North Bay Canadian
Forces base where the race is organized expecting to see
other Sudbury athletes supporting this new local event
but was surprised not see a contingent of Sudbury athletes.
The run course is a 2.5 km loop on the streets of the
Canadian Forces base. Knowing I wasn’t well rested
for the race, I just ran to a comfortably hard pace for
the first two loops. The 20 km cycle course is out and
back from the Canadian Forces base to a turn around point
on 4 Mile Lake Road. The bike course was on a good road
surface with some great rolling hills and some high speed
descents to a turn around point. The out and back course
meant I had to climb those hills I had just come screaming
down, but it also allowed me to see how many competitors
were ahead. The long uphill allowed me to keep sight of
the competition which helped in gaining a couple of positions
before returning back to the transition. A slow transition
time from bike to run gave back a position so I then had
to work hard to get it back again, having to sprint to
the finish to hold a third place finish and a new PB!
Overall it was a well run event with good volunteers
and I am really glad I just went out and did it with no
expectations. The race had some minor issues with timing
and race layout but I am sure that these issues will be
fixed up before next year’s event. Please keep the
North Bay Duathlon in mind for next year and if possible
work it into your schedule. Supporting a new local race
is really important when you can. I hope to see you there
next year
Position Bib Last First City Age Gender Run Bike Run
Total Time
(5km) (20km) (2.5km)
3 47 Walker
Brent Naughton 42 M 0:19:02 0:38:46 0:09:43 1:07:31
All
Results
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Your Assistance Please
in Stroke Prevention Survey
by Darren Jermyn
Hi everyone. I am asking for your assistance in
a project I am completing at work in conjunction with the Northern
Ontario School of Medicine.
Could you please take the time to complete the survey found at
the link below. It should take you less than 10 minutes to complete
and you don’t require any background medical knowledge.
All answers are confidential.
The only restriction is you must be currently living in northeastern
Ontario (basically, if you live north of Barrie you are good to
go!!!)
The purpose of the survey is to assist us in developing a primary
stroke prevention campaign specifically for our region.
Here is the link:
http://www.surveymonkey.com/s.aspx?sm=YYISTe7kZchRezqj5kY0hQ_3d_3d
Thanks so much!!
Darren Jermyn
Northeastern Ontario Regional Stroke Program Manager
Sudbury Regional Hospital - St. Joseph's Health Centre
700 Paris St. Sudbury, ON P3E 3X3
705-674-3181 ext. 3138
www.neostrokestrategy.com
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Join
SUDBURY ROCKS!! "Run for the Cure" Team
It takes teamwork to create a future without
breast cancer.
September 30, 2007 will be the tenth year
for the "Run for the Cure" in Sudbury and from
the outset the Rocks!! have played a role in its success.
We initially competed and contributed as individuals,
then some of us went to the organizing side while others
put together teams to help strengthen our commitment to
the cause. Our most successful team, in the Women's category,
was Team W.O.M.B. (Women of Motivational Bond) captained
by Sheila Yaw-MacLean. This team won the Women's Team
Challenge every year it participated. In other words that
team collected the most amount in pledges of any other
team in that category. All made possible by the efforts
of Sheila and the rest of you who took part in those events.
Thank you for doing that.
It's time to do it all over again. The reasons
for taking part have not changed. Breast cancer has hit
our own ranks many times. I believe everyone has somebody
close who has been affected by breast cancer. So we'll
keep on fighting.
Sheila Yaw- MacLean has once again stepped
up to the plate and is captaining a different team this
year. To get more people involved she has changed team
categories and is putting together a "Friends and
Family " team. This category allows everyone to be
a participant and team member. The team is registered
online under the name of Sudbury Rocks Running
Club. If you plan on participating in the event
on September 30, 2007, please consider joining Sheila's
team so we can together help raise money to find a cure
for breast cancer. Just click on the link below and Join
the Team. The more people we get registered the more we'll
make a difference. Let's make our 10th year the most successful
one yet.
Join Here: https://www.cibcrunforthecure.com
Run
Site Info Here
Hope to see everyone there.
Thanks,
Sheila and Vince
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Run
Club Update |
Hello Walkers and Runner’s
Running Room is in search of Pace Bunnies for the upcoming marathons:
Quebec City Full Marathon (August 26th), Toronto Full and Half
Marathon (October 14th), and Niagara Falls Full and Half Marathon
(October 28th).
As a Pace Bunny you get FREE entry to the event, a FREE Running
tech tee, and a "one of a kind" bunny hat!
Who can be a Pace Bunny?
Runners and Walkers
able to run/walk 15 minutes faster than the time that you choose
10 and 1’s are a must
Other than that all we that is needed is a smiling face and
the drive to want to help your fellow runners/walker s achieve
their goals. If this sounds like something that you are interested
in then please contact Chris Evans at cevans@runningroom.com
Tip of the week
“Great things are not done by impulse, but by a series
of small things brought together” -Vincent Van Gogh
This motivational quote was taken from WEEK 29 in our Running
Room’s Training Log. A training log is an essential tool
for any runner and walker: keeps track of the time, distance
and dedication you have put towards your goals; let’s
you look back at how your training and fitness have changed
over time; helps you become your own coach by following and
tracking a training program; and in those times of doubt you
can see that you have done significant training!!!!
Clinic members- remember to fill in your online training logs
or get a great training log book if you also like to have motivational
guidance.
New Product THE STICK
The what? Yes, THE STICK!!!! This has got to be one of the most
wonderful inventions (next to a cold-water soak) for recovery.
The stick rolls knots out of muscles, warms the muscle, increases
circulation and promotes nutrient-rich blood flow. All good
stuff for runners and walkers to actively promote healing, relieve
pain, and promote flexibility.
Two New 10 Week CLINICS beginning this week
5K Walk: Tuesdays starting July 31st at 6:30
p.m.
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. Your Instructor: TBA
10K Run: Tuesdays starting July 31st at 6 p.m.
Ready to push your training up a notch? We'll help you incorporate
hill training and tempo runs into your schedule so that you
can get the most out of your runs. Your Instructor: TBA
We still have room to register for these clinics or the following
10-week clinics that have started last for just $69.99!!!
All three clinics are training for the RUN for the Cure on Sunday,
September 30th
Learn to Run: Mondays started July 23rd at 7:00 p.m.
For Women Only: Tuesdays started July 24th at 7:00 p.m.
5K Run: Tuesdays started July 24th at 6:30 p.m.
RUN CLUB- Everyone Welcome
Sunday Practice @ 8:30 am
LTR (Cory and Steve) – 6:1x3
LTR (Emilia) – 1:1x10
FWO (Alison) – 6:1x3
FWO (Lorna) – 1:1x10
5K (Amanda and Cass) - 10:1x2+5
1/2 Marathon Ramsey (Kris) - 16K
1/2 Marathon Toronto (Adrian) - 12K
1/2 Marathon Walk Niagara (Janet) - 9K
Full Marathon Niagara (Reed) - 19K
Happy Trails,
Kris and Mel
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Track
North News - by Dick
Moss |
Tuesday, July 31, 2007
Leila
and Eric to Espoir Meet
Two members of Sudbury's Track North Athletic
Club have been named to Ontario's Track and Field team that
will compete at the Eastern Canadian Team Espoir (Under-23)
Championships this weekend in Saint John's Newfoundland.
Leila Angrand will compete in the 1500m and
3000m, while Eric Ouellette will race in the 400m, 800m
and 4 x 400m events.
The championship involves teams from Ontario,
Quebec and the maritime provinces competing for the highest
point score. Ontario's squad numbers 30 athletes.
Monday, July 30, 2007
Cdn Jr Champs
Results
Sudbury's Charbonneau fourth
at jr. nats
Sudbury Star Sports - Monday, July 30, 2007 @ 09:00
Ben Charbonneau led the way for Track North
athletes at this weekend's 2007 Canadian Junior Track and
Field Championships.
Charbonneau placed fourth in the men's javelin
with a toss of 56.20 metres, slightly less than four metres
off the podium.
Other Sudbury athletes to crack the finals in their respective
sports were Dan Gardiner, Andre Pelland and Eric Ouellette.
Gardiner finished seventh in the men's triple
jump, leaping 13.48 metres.
Pelland ran to 11th in the men's 400-metre
final with a time of 49.74 seconds. He had qualified for
the finals with a preliminary time of 49.41.
Meanwhile, Ouellette finished 12th in the
men's 800 metres after going into the junior nationals with
medal hopes. His finals time of 2:12.69 was dramatically
off his preliminary time of 1:55.54, which qualified him
in seventh position.
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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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