January 12, 2012
- Attention Event Directors - Events 2012
- Meet Your Running Goals Website
- Get Your Cold Weather Running Gear
- 2012 Northern Ontario Winter Triathlon Clinic, Sudbury Ontario
- Inching Closer to Your Lifestyle Goal
- Upcoming Local Events -
- Running Room Update -
- Track North News - Sharon
Anderson Invitational Results - Indoor Track
Race Event Directors
If you are putting
on an event in 2012, it's time to get things together
now. Check out my Events calendar
to be sure you are there and your race information
is up to date.
If you already know the date, then
post that information now. The sooner people are
aware the more chance they'll enter your event.
If you are planning on putting your
event online (Running Room, Events Online, Zone4...)
do it now - even if your event is later in the year.
Using an online service increases your exposure
by a wide margin.
If there are logistical issues to
be taken care of do them now. Things like Venue
rentals, parade permits, any course issues etc.
need to be dealt with long before run day.
If anyone requires any assistance
or have any questions, please let me know.
Take care and good luck with your
Your Running Goals
Running, Training and MUCH more
Are you looking for a ready
source for all things running? If so then you are in luck.
Local Sudbury athlete Derek Lalonde has developed a comprehensive
website dedicated to assisting all levels of runners in
meeting their objectives. Derek states the website has
been a labour of love for over a year now. His main goal
is to provide quality content to anyone interested in
reading about it. I've gone through a lot of it and he's
done a great job. I would bookmark this site.
An excerpt from the front page:
Welcome to Meet Your Running Goals! When it comes to meeting
your running goals, running training is really only one
part of your journey. If you take the time to explore,
I'm sure you’ll find that there is SO much more
here to discover that can help you to become a stronger,
faster and overall healthier runner. Whether you are just
starting out and looking to move from the couch to run
your first 5k race or are trying to break that 3 hour
marathon barrier, I’m here to help! For two decades
I’ve been setting goals, training, celebrating and
on occasion, disappointed well before the finish line.
I love everything to do with the exploration of running
training actions that result in adaptations. My mission
is to provide you with the strategies, tools and motivation
to help you reach the finish line feeling strong and yearning
to come back for more. Running is such a beautiful sport,
yielding so many rewards in more ways that you can imagine.
You deserve the opportunity to realize your potential
and go where you never thought you could before! ...Read
Get Your Cold Weather Running
a timely article from Meet
Your Running Goals.Com
Cold weather running gear is critical for your safety
and comfort when the temperature plummets. Indeed some
of the most enjoyable runs to experience in the Canadian
north are on cold crisp winter days on well packed snowmobile
For many folks, winter is a time for training
on the treadmill. No doubt, treadmills have their place
and can be wonderful training tools with many benefits,
but it’s also important to acclimatize to colder
weather and really reap the rewards in the spring racing
season. To ensure that you adapt well to colder weather,
25% of your mileage should be outdoors right through the
It's important to dress for the conditions
you will encounter. 'Dri-fit' covered with cotton will
compromise the layer and hold the sweat in until your
base layer is saturated. So for example on a cold windy
day, wear a base layer(underwear/long johns and shirt)
of moisture wicking clothing followed by another layer
perhaps a bit thicker followed by a wind shell jacket.
The goal is to dress warm enough but not overdress so
that you’ll overheat. Since it takes a good 15 minutes
to warm up, it can be hard to tell right out the door
if you done a good job. A few light extras such as a bella
clava that you can keep around your neck, can make a big
difference, especially during the second half of a long
run, after the sun has gone down and the temperature plummets!
Regular thickness socks and regular training shoes usually
do. Since running causes a high velocity of blood flow
through your feet, you will rarely experience cold toes
while running. Unless of course, you fail to wear moisture
wicking socks or start off your run with wet feet! If
you don cleats, ensure that they are big enough to go
over your shoes without constricting your toes.
From head to toe, here is a list of must-have
cold weather running gear if you plan to run outside this
winter in comfort:
•Base Layer – moisture wicking short or long
sleeve shirts and long johns to wear directly against
•Cleats – slip over your shoes
•Grease – for seams, cheeks and lips to protect
from wind and sun burn
•Anti-fog glasses – yet to find completely
anti-fog glasses but some are better than others
•Gloves and Mitts – gloves will be fine until
you get colder than minus 10 Celsius at which point, your
hands will be warmer if your fingers are together
•Light and Heavy toque – toques are probably
your most important cold weather running gear as far as
temperature regulation goes. As with gloves, light dri-fit
toques that cover your ears will suffice unless it’s
very windy or the temperature falls below minus 10 Celsius
•Bella Clava – these are great and you should
rarely leave home without one. They can lightly stack
around your neck to be easily pulled up to cover your
head, forehead, chin and neck if need be.
•Shell – light, moisture wicking jacket with
kidney protection beaver tail that offers wind protection.
•Underwear – running underwear has soft seams,
is moisture wicking and as a bonus can be covered with
wind breaking material (a male runner’s best friend)
Good luck with your winter running.
Northern Ontario Winter Triathlon Clinic, Sudbury Ontario
Following the incredible popularity of our 2010 and 2011
programs, Discomfort Zone Performance Coaching is proud
to offer the Discomfort Zone 2012 Sudbury Winter Triathlon
Clinic running from January 29th - March 30th under Discomfort
Zone Coach Brad Walker, and held in Sudbury, Ontario.
Designed by 2011 Ultraman World Championship runner-up
and Discomfort Zone Head Coach Mike Coughlin, the clinic
provides hands on instruction and training in swimming,
cycling and running. It is open to beginner and experienced
athletes alike. The combination of a social group training
environment, and progressively challenging workouts delivered
by experienced, certified coaches is sure to motivate
all participants to reach new levels of fitness in 2012
and to have fun doing it!
The clinic is offered at a cost of $195 (plus membership
with the Ontario Association of Triathletes), and includes:
Clinic Kick-Off Brick Workout on Sunday, January 29th
from 9:00am-12:00pm, featuring Discomfort Zone Head Coach
Monday Swim and Core Strength workouts 6:30pm-8:00pm
Friday Bike and Run workouts 6:30pm-8:00pm (workouts alternate
weekly between bike and run)
Sunday Brick workouts 9:00am-12:00pm (January 29, February
26 and March 25 only)
All sessions will be held at Laurentian University Athletic
Building in Sudbury, Ontario
Bicycles and indoor trainers required for Friday and Sunday
For more information or to register, please contact Head
Coach Mike Coughlin at email@example.com.
to your lifestyle goal
• Banish your guilt…fresh start in 2012
• When you believe it you will achieve it. Use positive
• Uncover the path to reach your goals one step
at a time.
• Plan to succeed
The Truth of the Matter is…
1. You are going to have to make tough
choices if you want to change where you are right now.
2. How you feel about yourself effects your relationships
with friends, family and partner.
3. It’s going to be a lifestyle change and not a
diet or 10 week fitness program. Do things that work with
your schedule, your household, your family, your life!
4. It will be consistent baby steps that will get you
5. It’s not easy.
1. Keep it clear and maintain your focus on one item at
2. Small consistent steps in the right direction
3. Leave the negative atmosphere at the door
4. Celebrate your success every step is worth acknowledgment.
If you believe it, you can achieve it!
By Donna Smrek and Lise Edwards http://tristyle.weebly.com/
"100% Pure Running
No balls, pads, bats, gloves.
No nets, hoops, racquets.
No hash marks, or helmets.
No jerseys, skirts, stirrup socks or mouth guards.
No chewing tobacco.
February 19th, 2012 – Hypothermic Half Marathon,
February 29, 2012 – FIBER 1 Chill Challenge
- Running Room stores
March 18th, 2012 - St. Patty’s Fun Run, Sudbury
May 13th, 2012 – Sudbury ROCKS!!
Join us for FREE Practice
North News - by Dick
Sharon Anderson Invitational
Results - Indoor Track
Sharon Anderson Invitational - Results
7/7/12, University of Toronto Indoor Track
Two Track North runners from the Laurentian Indoor track
team competed at the Sharon Anderson Invitational this weekend,
at the University of Toronto indoor track.
Rookie Katie Wismer, of Sudbury, placed 7th in the 1500
metre, running a six-second personal best time of 4:54.26.
Emma Tallman, a fourth-year runner from Mindemoya, placed
8th in the 1500 metre with a time of 4:54.26.
The next competition for the Lady Vees will be the Hal
Brown Invitational at the University of Toronto track on
Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,
information call me.
341 Fourth Ave, Sudbury On. P3B-3R9
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