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Hello
Everyone,
August
13, 2009
In
this Issue:
- Sudbury Fitness Challenge Mountain Bike Tour
- Rocks!! Run Albion Hills Enduro
- Newest Rock!! member and some Inspiration for Mom
- So You Want to Run - Part Four
- Join "Sudbury Rocks!! for the Cure"
- Upcoming Local Events -
Trial Tri on Saturday and Minnow Lake Runs on Sunday
- Running Room Update -
- Track North News -
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Heavy rains early in the morning did not deter about
85 hard nosed mountain bikers from taking part in the
Sudbury Fitness Challenge Mountain Bike Tour. Luckily
the rains abated by 10:30 making conditions much better
- at least for the support staff.
This year was the first time hosting by the Walden Mountain
Bike Club 
on the Naughton Trails. There was a distance for everyone
from the Kids 1k, to the 4k, 8k and 16k and finally a
20k for the truly enthusiastic participant. It turned
out that due to weather related conditions the 20k was
shortened by 1 lap for safety.
I believe everyone was in agreement that the courses
were well designed and properly challenging. Lots of mud
smeared smiling faces were observed during the post race
BBQ.
A word of thanks to all the organizers and volunteers
for a job well done.
All
Results
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Albion Hills Enduro Race (13.3
km)
Albion Hills Conservation Area
Our Trail Rocks!! members Karen Beaulieu and Monique
Fournier ran in the 5 Peaks Trail Running Series Albion
Hills Enduro 13.3k this Saturday. The event was the
fourth of 5 this season in Southern ON. The ladies plan
on completing the full series. Other locals also competed.
Results
Here
Ontario's first Conservation Area, Albion Hills is
set in the Caledon Hills on the banks of the Humber
River. The 446-hectare park is the outdoor enthusiast's
dream!
Terrain: Beautiful single track, well groomed trails,
some stairs, some wooden boardwalks, and a few viewing
platforms and lookouts just for good measure Website
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Newest
Rocks!! Member
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Meet Malin
Kate, a special addition to the Brunette family!
After a true marathon effort, Michelle
and Jamie finally welcomed Malin Kate Brunette on Thursday
August 6th, 2009 at 4:30pm. A little 6.2 lbs angel!
It was a 38 hour labour if you can
believe it! Oh, and she has the long legs of a runner (from
her dad I guess!)!
Can't wait to introduce her to her new running partners!
With love and family,
Michelle & Jamie (and big "brother" puppy
Charlie!)
Below is
some inspiration for Michelle on her road back to post pregnant
running - forwarded by Tim Uuksulainen of North Bay
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On
Coming Back
The benefits of getting out of shape
By Katie Wolpert
I listened to my midwife.
The woman, who had earned my trust over the final two
months of my pregnancy, explained to me exactly why she
didn't want me running for six weeks following the birth
of my child. I could already feel the loose state of my
internal organs. She didn't have to tell me that. But
she explained that over these first six weeks, my intestines,
bladder and other important organs in the abdominal cavity
would settle back into their normal positions. And my
abdominal muscles, which had separated down the middle
during pregnancy would slowly come back together and help
hold everything in place. Lifting heavy objects, or returning
to running too early risked disrupting this process and
could leave me incontinent, or worse.
And so I agreed to
hold off. Not running wasn't hard for the first three
weeks. Then I started to ache. The spring was quickly
turning into summer. Hot, humid summer, and my initial
joy from regaining my cardiovascular fitness as soon as
the baby was out of my belly was turning into chagrin
that I still couldn't walk as fast as I'd like to. I wanted
to take advantage of the nice weather, and my time off
from work. I wanted to get those first painful runs out
of the way so that I could begin to enjoy my sport of
choice once again.
Finally, two days
before my 6 week checkup (hey, we're runners, we have
to push it a little bit) I went for my first run. The
2.9 mile around-the-block loop was perfect. It had some
minor hills but was mostly flat, and very familiar. After
the itching in my legs subsided ten minutes into the run,
I felt mighty fine indeed. I walked the downhills, to
save my tender internal organs the jouncing of out-of-shape
downhill running. And 45 minutes later, I pulled into
my driveway again with a huge smile plastered on my face.
Fifteen minute miles
had never felt so good. During my pregnancy, long before
my belly started showing (and bouncing), running had become
a chore. The hormones and physical changes taking place
inside my body combined to make me feel miserable whenever
I went for a run. But running is my past time, my hobby,
not my job. So when it started to feel like a chore, I
quickly cut back and eventually stopped. As the baby grew,
even walking became difficult because I couldn't get a
full breath of air any longer. But now. Slow as I might
be, it felt good. There was promise.
As a runner for my
entire life, I have never experienced the yo-yo of weight
gain and loss that so many others have. Until I got pregnant,
at which point I gained 30 pounds on my 5 foot 6 inch
frame over the course of 40 weeks and proceeded to lose
(most of) those 30 pounds again over the span of 8 more
weeks. All this has left me feeling distinctly like, well,
myself again. I feel like myself in a way that isn't possible
until one spends a good amount of time feeling distinctly
UN-like oneself. Three miles every other day quickly became
4, then 5. Then I started stringing together two or more
days of running at a time. Then, 4 weeks into my comeback,
I added speedwork.
Now, this first post-partum
workout isn't true speedwork. More accurately it is necessary
turnover work. I have a baby now, so I don't have hours
to spend wandering the roads on foot, as I pretended I
did before. So although I was thoroughly enjoying those
nine minute miles, I couldn't run very many of them before
work or childcare beckoned me to return home. And since
all the best running routes are longer than 6 miles, I
needed to be able to run faster to complete the loops
in the time I allotted myself for a run. So I added speed
work.
I went back to that
old three mile loop I started out on. But this time I
ran it harder. The first day I tried to run quickly, I
managed 8:10 pace. The next day I tried again and found
that with the same effort, I finished in a rainy 7:50
pace. Now this is progress! I felt like a new runner again.
Remember how your first year of running, improvements
in races and workouts was on the order of tens of seconds
rather than tenths of seconds?
This return to running
has been great fun so far. I get back the familiar feel
of this sport I love, with all the perks of a rapidly
improving newcomer. Over the almost 6 months I had off
from running, all my niggling injuries have healed and
since I waited to let my body recover from labor and delivery,
it seems to be very receptive to the increased exercise
agenda. Now I'm just waiting for the baby to be strong
enough to bring along on some of my runs with me.
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So
You Want to Run!
by Vince Perdue
Vince has been running for more than 30 years.
He is the founder of the Sudbury Rocks!! Running
Club and owns and operates www.sudburyrocks.ca.
This is the fourth in a series of
6 weekly columns aimed at the newer runner and others
who may need some inspiration. The column was written
for Northern
Life and appears in the Tuesday edition of the
paper.
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Part 4 - Running and Injuries
Welcome All. Here we are at week 4 of 6 in the “So
you want to Run” columns. Topics to date have included
getting started, safe practices and a bit on biomechanics
or running form. Now loaded with all this new information
and 3 weeks of training under your shoes a new found confidence
is emerging. You now run early in the morning because you
want to and not because you don’t want to be seen
by others. You no longer care what anyone else thinks. You
get all the way around the subdivision for the first time
ever and you notice you’re not even winded .You experience
the first pangs of pride. You run with a group and find
you have so much fun the session is done before you want
it to be. You are beginning to find running is pretty simple
and pure. You can do it all by yourself in any place and
any speed is good. You really like this new sport. The act
of running has changed you and you want to do more. You
want to push your limits to new heights. You are improving
dramatically with every passing week and you see no reason
why this won’t continue indefinitely.
Congratulations on your triumphs. There’s little to
stop you now. Heck, at your present pace you’ll soon
be sparring with the likes of Usain Bolt and Paula Radcliffe.
A word of caution though. Avoid doing too much too soon.
This common method can quickly lead to the recovery couch.
Injuries as a result of over enthusiasm in early running
programs have lead to many athletes abandoning the sport
out of frustration or the belief that they are just not
made for running. Not so. Everybody can run. All you need
is the desire to run and then take it easy as you develop
skills and endurance in your new found passion.
It’s not impossible to avoid injury if you pay attention
to the “too much, too soon” rule and remember
your lessons on running form. Now that you’re aware
of a realistic approach to improvement, here are a few more
items to consider as you strive forward along your running
path.
• Buy good shoes designed for your unique gait and
change them out as often as is required. Your weight, footfall
and mileage will determine their useful life. Expect around
500kms but when the soles are soft they need replacing.
• Always take the time to warm up and cool down. Start
out very slowly for first few minutes. By gradually activating
the muscles you will avoid undo trauma as you increase the
rate of exertion. Ease off at the end and when rested perform
those stretches I mentioned in “Getting Started”
(for starters do the quads, calf, hamstrings, buttocks and
hip flexors).
• Take adequate time off or easy days to allow the
muscles time to recover. Muscles only get stronger when
given adequate time to repair all the micro tears that occur
during a hard workout. Four day schedules are great for
beginners. Very few runners can operate safely on a seven
day program.
• Take the proper steps toward improvement. There
is nothing wrong with running at a base level forever. The
benefits of weight control, heart health and joy of running
are all realized at this stage. But if you desire greater
speed you need to have a plan to ensure safe progress. A
solid base is the foundation of every running program. Get
some distance in for a few weeks before thinking about getting
faster. When you’ve gained enough endurance you can
then work on strengthening. The best way is hill repeats.
After a few weeks of strength building and base lengthening
you could finally move on to some real speed training. Workouts
like intervals, tempo and pace runs among others can be
attempted safely with a solid base foundation and some strong
walls. If these things get your juices flowing you should
consider purchasing a book on running. It would provide
detail to all the above topics.
• Take an extra day off when you are really tired.
Your body will usually tell when it really needs a rest.
Listen well and you’ll stay off the injury couch.
• Consider cross training. You really want to be active
most days but you know the pounding your body takes from
running excessively could easily lead to the dreaded couch.
No problem. Cycling, swimming, aerobics and lots of other
activities allow you to work out hard while not pounding
on your legs. They’ll make you stronger as well.
That’s the basics on running and injuries. Your tool
belt is getting heavy now but the weight is gold. Follow
those points and you should remain injury free.
Next week: Part 5 – Preparing for an Event
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Join Team 'Sudbury
Rocks for the Cure'
I have registered a team with the help
of Stephanie Koett and Maureen Moustgaard to participate
in the CIBC Run for the Cure on Sunday October
4, 2009 and I would like to invite all Rocks!!!
members to join. This years team name is "Sudbury
Rocks For The Cure". Anyone wishing to join
our team can go to the www.cibcrunforthecure.com
website, choose the Sudbury location and follow the instructions
to register. Last year our Rocks!!! team raised a great
deal of money for a cause that I'm sure has touched everyone
in some way or other. It would be great if we could match
or exceed the amount this year.
My new email address is shyawmaclean@gmail.com
for anyone wishing to get in contact with me or just send
me a quick email so I can add you to my address book.
Hope to see everyone on October 4!!!!!
Sheila Yaw-MacLean
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Run
Club Update |
Greetings Running Room Pals;
I am pleased to introduce our new Assistant Manager,
Neil Waytowich. He has come to us from the Ottawa
Running Room where he worked part time and led the
10km and Learn to Run clinics. He has run a number
of marathons, ½ marathons, and a number of
other races and would be happy to answer any questions
you might have.
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Minnow Lake Run * Sudbury, ON * Sunday August 16th
* 9:00 am
The Minnow Lake 5 & 10 K race will soon be upon
us. Fees are 15$ in advance and 20$ on race day. Refreshments
and prizes will follow the race. Maps and registration
forms are available in-store.
Race Kit Pick up:
Saturday August 15th, 2009 -- 10:00 am - 5:30 pm
Sudbury Running Room
Cedar Pointe Plaza, 117-1984 Regent St, Sudbury, ON
Phone: (705) 523-4664
Race kits can also be picked up on race day before
8:30 am.
https://www.events.runningroom.com/applications/?raceId=4813&eventId=16227&vrindex=3
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We are always in need of clinic instructors and group
leaders. Contact Gina at the store if you are interested.
Benefits of becoming a Leader are:
- Meeting new people
- Learning new tips
- Become a better walker/runner
- Receive in-store discounts (group leaders and instructors)
- Get paid (Instructors only)
The only requirement to becoming a Group Leader is
that you are currently involved in our clinics.
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Remaining Clinic Start dates for 2009 are:
10K walk – August 13th
10 K Run – August 13th
5K walk – September 28th
Learn to Run – September 28th
5K run – September 28th
10K walk – October 1st
10K run – October 1st
For Women Only – October 2nd
½ Marathon walk – October 20th
½ Marathon run – October 20th
Your Friendly Neighbourhood Running Room,
Gina Conroy
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