A Little History:  May 3, 2009 will be the 5th running of the SUDBURYROCKS!!! Race, Run or Walk for Diabetes. The event started in Sudbury's south end at Lily Creek in 2005 with a Kids 2k, 5k, 10k and 1/2 marathon. Approximately 400 participants came out for the inaugural run. Lots of hard work from members of the Sudbury Rocks!! Running Club, the Canadian Diabetes Association and others had got the ball rolling and we weren't about to let it stop. In 2006 we moved to Science North to accommodate a larger field. The CIS SudburyRocks!!! Marathon was born at this time. 2007 saw us move the event downtown to increase the Runs exposure. The YMCA became our Venue sponsor and provided an excellent start/finish venue. Being downtown we were also able to provide a relatively fast course for the 1/2 and marathon. In 2007 we introduced our first pasta dinner with distance running legend Ed Witlock as our very first keynote speaker. We also introduced the age graded marathon which allowed any good runner a chance at winning. In 2008 we spread our wings a little further with the introduction of our 5k Celebrity Challenge which had participants from local media outlets vying for overall supremacy. Randy Pascal was our first Celebrity Challenge winner. Meghan McGrath, of Mount Everest and Marathon Des Sables fame, was our 2nd keynote speaker. In 2008 our participant numbers had increased from the original 400 to over 1300.

Forward We Go:  More exciting changes are taking place in 2009. We have been working diligently to bring you a new website as our old one was aging and not so gracefully. As I write the new site is now up and running. The address is the same as before.(http://www.sudburyrocksmarathon.com/) Don't be alarmed if some things don't look quite right. Our webmaster is working hard on the final touches. We've also made a change in the marathon for 2009. The "Age Graded" portion has been abandoned due to lack of participant enthusiasm. Most of you have told us loud and clear that you enjoy running with your partners and in bigger packs. Therefore this year we will go with the traditional mass start marathon. We have added something new though. To increase your ability to be involved with a marathon we have added an '8 Person Marathon Relay". Teams of 2 - 8 members will run 8 legs of approximately 5.3k each to complete the 42.2k event. The Celebrity 5k Challenge is back this year and so is our Expo at the YMCA. And once again the Radisson Hotel is hosting our Pasta dinner where Ray Zahab will be our keynote speaker. If you haven't heard, Ray just completed a run to the South Pole in world record time. http://www.southpolequest.com/. He'll be talking about that and his numerous other accomplishments. Check out Ray's website at: http://www.rayzahab.com/.

Keep your run calendars open for Sunday May 3, 2009 for the 5th annual SUDBURYROCKS!!! Race, Run or Walk for Diabetes. From our Fit 'N' Fun Fee 1k Kids Run all the way to the marathon, we have an event for you.

 

Celine Loyer in 2008

Celine Loyer won the women's under 20 60m at the LSAC Open in Leicester. The meet was a small development meet and we learned alot of interesting things while there. First they run "series" instead of the word final in many of their meets, this took a bit getting used to as we are usually used to heats, semis and finals. The talent there was exceptional, some of Europe's top sprinters were there and it was a pleasure meeting and mingling with many of them. The next item was quite frustrating in the area of "false starts" . In Canada (primarily Ontario) we are quite strict about false starts with sprinters, this led Celine to have not the "greatest" time we wanted, but at least she got the win in the end. In every race Celine had there were at least 5-6 false starts , thankfully non were hers! This is unacceptable, in that they allow the same people to repeat the same mistake. All in all it was a great experience and they've asked Celine to return in May and I will also be conducting a clinic on speed development with a group I met there, and in speaking with many of the coaches and athletes, I've realized that alot of my training plans and techniques were quite similar to the European system.

I just wanted to also take this opportunity to thank many of the runners we see at the LU indoor track from Sudbury Rocks and the Masters Group whom have been very supportive of her training and results, as many wanted to know how things went. We appreciate your support and look forward to an intense indoor training and competition season . Thanks again Vince to your group for all of your support!

Celine trains at the Laurentian Indoor Track. Dave is her Coach.

The response to our first notice about the upcoming training day here in Sudbury has been very positive - this event is definitely a go.

Below are the details and a FAQ to address the many questions you had

Date: Saturday, January 24th - THIS SATURDAY
Time: 9am-4:30pm
Location: Laurentian University Athletic Centre (Ben Avery Building)
Cost: $50 per person ($6 discount available to OAT members) - Registration Form

Tentative Itinerary:

9:00am - Arrival, registration and bike setup meet at main lobby of Laurentian Athletic Centre
9:45am - Indoor Cycling Session including warmup, specific drills, triathlon specific main set and cool down/stretch
11:45am - Lunch and Triathlon Q&A with Coach Mike (bring your own lunch)
1:00pm - Run Technique Session on the new indoor track, including strength/flexibility exercises and games
3:00pm - Swim Technique Session with more games
4:30pm - Training Day ends

For more information, email coach Mike at mike@discomfortzone.com


Frequently Asked Questions (FAQ)


1. This event is on JANUARY 24, right?

Yes. Thanks to those of you who caught the typo in the subject line of the previous email (which said July). Obviously there was some dreams of summertime going on when that was written :)

2. Where exactly do we meet?

We will meet outside the Ken Banuk Lounge at the Laurentain Athletic Centre (Ben Avery Building). Best option is to park and bring your bikes in via the back entrance (take Athletic Building Road to the very end past the building and go up the hill on the left - gate should be open.

If you don't know where the building is, here is a map link (you can zoom in for more detail). http://www.gmap-pedometer.com/?r=2502701

3. Is this day appropriate for beginners or is it geared towards more experienced athletes?

Both. Although the event lasts all day, the technique focus of the sessions makes it physically achievable for athletes of a wide range of abilities and fitness levels. So long as you can swim 100m (4 lengths of a 25m pool) continuously, cycle for 30-40min at an easy pace on a stationary bike, and run or walk briskly for 20min (separately, not in a row) you will enjoy this experience. If you have injuries or other issues that limit you in one of the sports, there are other ways to be involved too.

For those looking for a significant training effect, there is an opportunity to do that as well, although the focus will still be on technique in all 3 sports (as it should be).

4. Do I need my own bicycle and trainer?

Yes. For those of you with bikes but no trainers, let us know. No promises, but we might be able to arrange something.

5. Do I bring my own lunch?

Yes. I strongly recommend you bring a lunch as well as several small snacks to enjoy throughout the day. Eating small amounts through the day is the best way to enjoy a long training day, rather than having a large lunch and the resulting full belly. Sports drink also helps with this strategy. Unfortunately there are not any food options in the building outside of vending machines and the University cafeteria (hours unknown) is a 10min walk.

6. How do I register and pay?

Registration will take place from 9-9:30am on Saturday outside the Bahnuk Lounge. For your convenience, an electronic registration form is here, as is the event waiver.

For payment, we will accept cash and personal cheques made payable to The Discomfort Zone. The cost is $50 ($6 discount available to OAT members).

7. What does it mean to be an OAT member?

OAT is the Ontario Association of Triathletes, with whom this event is sanctioned. Some of you may be members already (if so, please bring your OAT card/number), others of you not. I highly recommend that anyone interested in participating in triathlon here in Ontario join OAT. In addition to voting rights and a great magazine, members enjoy discounts on all OAT events (including this one) and races (most races in Ontario). OAT also actively works to develop the sport province-wide, particularly in terms of youth participation and development and coaching education. For more information, visit www.triathlonontario.com.

8. I have specific triathlon training and racing questions - will there be a chance to ask them?

Yes. During the lunch break there will be an informal Q&A session with coach Mike. We can cover whatever you are interested in, but if you have a specific topic area you would like discussed, email me in advance. So far, topics of interest include

- How do I set goals and plan my season (what races to target, how to prepare, etc.)?
- What should I look for in a bicycle for training and racing?
- How can I fit my training most effectively around family, work and other "real world" obligations?

9. What should I bring?

Cycling gear (bike and trainer, comfortable cycling shorts, jersey and shoes, large towel for under the trainer, small towel for yourself, water/sports drink)
Running gear (running shoes and socks, running shorts and shirt (could use cycling clothes but a change might be nice)
Swimming gear (swim suit, cap and goggles)
Registration form including information on relevant medical conditions
Training fee

and...

A fun, positive attitude!

Just last night I was granted preliminary approval for a 5&10k
road race in The Town of Gore Bay. So, now as scared as I am, I've got to
finally get at it and make a 2 or 3 year old idea happen. Fortunately, I've
already lined up a couple of pretty good sponsors and have done my homework
with suppliers etc.. Now all I need is runners and promotion. My next
project is to get promotional info ready including something for the
"Rocks" site, but I know most runners like to plan their race season pretty
far into the future.

It's going to be a wonderful race site with the entire route never out of
site of the North Channel, the turnaround point for the 10k is at a century
old lighthouse just a few feet from the waters edge, not even one hill, the
MacMan sail boat race is scheduled to be in port that day and there's a
music festival in the afternoon and evening. ......... who knows, maybe
Brent can even get a visit in with the gene pool while he's here.

For all those triathaloners out there, bring your bike and your suit,
there's some great bike routes and open water opportunities (and yes, that
has occurred to me too).

Details will be available soon, but it's Saturday July 25, 10:00 a.m. start
with most of the entry fee going towards a great shirt

 

Runners Take Your Mark!

After 30 years, the Laurentian Community Track has surpassed its lifespan, reaching the point where events can no longer be hosted at the facility. The track itself is in need of a complete rebuild and upgrading of its support facilities and a relocation of the runways and jumping pits from the infield. A task force of community partners including Laurentian University, the four school boards and the City of Greater Sudbury have joined together to make this a reality. This case for support takes a behind-the-scenes look at what is required for the community to be able to continue using the track and looking forward to future community, provincial, national and international events being hosted there.

Our $4.2 million capital campaign will ensure that past events are remembered and future dreams are achieved! But we need our community’s support.

Phase 1: The cost for the track and infield rebuild and upgrade is $2,300,000
Phase 2: The cost to improve the supporting facilities is $1,900,000
Bringing the total rebuild and upgrade costs to $4,200,000

Thanks to the commitment of local community partners, substantial funds have already been committed.

They include:

Local Community Partners:
Laurentian University,
City of Greater Sudbury,
Rainbow District School Board,
Le Conseil scolaire Publique du Grand Nord de l’Ontario,
Conseil scolaire catholique du Nouvel-Ontario,
The Sudbury Catholic District School Board
$1,335,000

NOHFC
$865,000

Total
$2,200,000

Total amount left to be raised
$2,000,000

Read more at http://www.laurentiantrack.com/English/Welcome.html