Around the Bay 30K Road Race

March 30, 2008 — Hamilton, Ontario, Canada

Hamilton's 114th running of the "Around the Bay" Road Race went off this Sunday with a sold out field of 8000+ participants taking part in not only the famous 30k but also in the 30k relays and the Bay and Back 5k. Hamilton's Around the Bay Road Race is the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists.

Conditions were great for a late March morning in Hamilton with a bit of wind but the sun was shining and the temperature was above freezing. The course support was even better. Regular participants know where the inspirational points in the run are located and we are never disappointed. Here's a list of some special spots:

• The relay stations at 10k, 15, and 20k provide a big boost to all who pass by.
• The Tin Pan Alley Group on the Beaches at 12k is the first spot where the spectators really make a difference. All regulars make a special effort to say thank you to the seniors encouraging us on here.
• The bridge at the 15k mark is the point of no return. From here it's just as easy to go home the official way as to bail out and walk back - 15k. You can see the north shore from here and your pace gets a little stronger.
• The turn on to the north shore at 17.5k is always lined with enthusiastic spectators. Lucky runners get a special boost when friends and family call out their names. The north shore turn is also where the flat lands are left behind and the hills begin. Always an exciting moment in the run.
• The first hard go is Lasalle Park hill at 21k. Runners are rewarded at the top with goodies and enthusiastic support.
• Water Station #7 at the 25k mark on Spring Gardens Road is an official spectator location and it's chocked full cheering sections have definitely grown over the years. This year some of us were even treated to an impromptu beer station.
• The 25.5k is significant for 2 reasons. The least being you're 1/2 way down to the base of the "Monster" Valley Inn Road Hill. The most significant reason is Ron Wakeman. He has been here every year for as long as I've known about this run. Every year regardless of conditions Ron stations himself just before the big hill to encourage and inspire us into digging a little deeper. Every year he brings his sound system and continuously cranks out Queen's "We Will Rock You" until every participant has passed his way. Almost all of us "High Five" Ron. Some of us are moved to tears of appreciation for his dedication.
• "The Monster". It's long, It's steep, It's grueling, It's cruelly placed at a time in the run where you'd rather see something flatter. It's also part of the "Around the Bay" experience and we've learned to love it, embrace it and defeat it. There's also tons of support on every step of the hill.
• At the 28k mark you're almost home. Unfortunately there's a cemetery to your right and a very tall Grim Reaper on the road right in front of you and he's telling you to go right. The Reaper is a fixture here as well and lifts sagging spirits and tired muscles to fight for just 2k more.
• The finish line inside Copps Coliseum with cheering crowds, the jumbo tron and an announcer doing his level best to mention every finisher by name. I hear mine this year.

What a Run!

Sudbury Rocks!! and Friends were represented well again with 30 participants in the 5k and 30k events. Brent Walker, Shawn Schryer and Clinton Lahnalampi were our fastest participants. Ben Haner was our best placer with a first in his age group in the 5k. Paul Washchuk also brought home a placing medal with a 3rd in his age group in the 30k event. Of course the rest of us did phenomenal as usual. Results here.

Congratulations to all you first timers. I'm sure we'll see you back again

Last week’s excellent article on training proprioception by Russell Gunner reminded me of a research article I recently encountered. The study compared the effect of exercise prescription on strength, balance, and self-reported pain between three groups of ten untrained (no regular exercise in the past 6 months) males and females of average age 49. One group trained on Fixed-form equipment, standard sit or lie down and push or pull machines. Another group performed similar movements on Free-form equipment using cables and selectorized plates. A control group did no exercise. The study required subjects to perform a full-bodied workout comprised of 13 movements, 1 set each to muscle failure within 8 to 12 reps, twice a week for 16 weeks.

Subsequently each group was tested for improvements in strength, balance and self-reported incidence of pain.

Since most professionals would expect the Fixed-form group to show the greatest increase in strength; and the Free-form group to show the greatest improvement in balance, the results were striking.

-Free-form improved strength 116%; Fixed-form improved 58%,
-Free-form improved balance 245%; Fixed-form improved 49%,
-Free-form reported a 30% decrease in pain on a 0-10 scale; Fixed-form reported a 111% increase in pain,
-No one should be surprised the Control group showed no improvements.

The take-home message for endurance athletes, if you wish to improve your strength and balance with the hope of improving performance:

- If you are not currently strength training, exercise with free weights, body weight or cable based systems to obtain best results.

-If you are currently training, modify your program towards free-form movements recognizing you must increase the volume (number of sets) to attain significant strength gains.

For those of us who are detail oriented, there were three obvious biases in the study:

- FreeMotion Corporation manufacturer of Free-form equipment donated equipment to the study. (Favours Free-form)
- Strength testing was done on the equipment the subject trained on. (Favours Fixed-form).
- The group training on Free-form equipment were challenged every three weeks by modifying workouts to increase instability. (Strongly favours Fixed-form.)

Russ Thom

From the Site: About Us
The Nickel City has a long standing history in multi-sport. Sudbury has great cycling, swim, and running clubs for people of all abilities. With the increasing popularity of triathlons, it was time to start a triathlon club in Sudbury. Jason Wicke, Michael Hay and Steve Trembley organized the inaugural club in the Spring of 2006.

The Nickel City Triathlon Team welcomes people of all abilities. Whether you are just trying to learn about multi-sport or you are striving to race an Ironman, the team can help you reach your goals. This member supported club has people with expertise in many areas and they are more than willing to help you out. Some of the things that the team/coaches will do is set you up with group training schedules and workouts, individual plans for those that want the structure, social events from time to time, time trials and of course support for many races that our members travel to throughout the spring and summer.

If you would like to find out a bit more about our club – please browse the website or email one of the key contacts. We would be happy to invite you out to a workout or social event so that you can learn more about the club.

Website: http://nickelcitytri.com/site/index.php      Contact Info: info@nickelcitytri.com

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