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   Hello Everyone,                                                                                                                                                  February 9, 2012

In this Issue:


  1. Gaining the Winter Running Edge
  2. Training Opportunities
  3. Upcoming Local Events -
  4. Running Room Update -
  5. Track North News - York Indoor Track Meet




It's winter. The days are shorter and snow and sleet are not far away. With the prospect of poor footing and several months until spring, many runners make winter running a low priority. If you are serious about your racing in the warmer months, however, the winter is a critical portion of your yearly running plan. Winter running can give you a competitive advantage over your weaker-willed competition. While they come up with excuses why not to run (too dark, too slippery, too windy, too cold), you have the opportunity to develop an edge that will serve you well when racing season arrives.

During the winter you lay a foundation of endurance that you can draw upon during the rest of the year. World-class runners such as Paula Radcliffe divide the training year into chunks each with a specific purpose, and credit their summer successes to the many miles of training they put in over the winter. Forty years ago, famed New Zealand coach Arthur Lydiard demonstrated the importance of developing a solid aerobic base during the winter. With a winter’s training behind you, you can reduce your mileage during the racing season to achieve your best performances.

Before you launch into serious winter training, however, you need a chance to recover from a hard fall of racing. After a full year of training and racing, the holiday season provides the perfect opportunity for mental and physical recovery. This break allows you to indulge in holiday festivities without having to be the awkward one who cannot have any eggnog because you have to go do a set of hill repeats.

Continuing hard training around the full annual cycle year-after-year is a sure path to mediocre running. A break in discipline will do you good, and the accompanying guilt will fuel your running through the winter. For most runners, a break of 4 to 8 weeks is enough to fully recharge the batteries. Your break may consist of no running or simply cutting back your mileage by 20 to 30% and keeping high intensity sessions to a minimum. The important thing is that your muscles, tendons and ligaments have time to repair fully and you are not expending mental energy on your running.

When you start up your winter training, your focus should be on aerobic conditioning. That means a steady diet of long runs, tempo runs, and total mileage. These sessions provide a solid aerobic grounding that lead to physiological adaptations such as increased capillary density in your muscles, increased glycogen storage and fat utilization, increased number and size of mitochondria, and improved running economy. By including tempo runs during this time you will maintain or enhance your lactate threshold and also ease the transition back to racing when spring arrives.

Training wisely through the winter

Having made the case for winter training, how can you get the most out of it? Here are a few tips to help you train hard and safely through the winter.

Take advantage of good weather: If you feel good on a sunny winter day, then allow yourself to train harder than planned. If the weather is going to dictate the footing and perhaps the safety of your runs, then you should allow flexibility in your training schedule to scale the intensity of your training up or down as necessary. Forcing yourself through a tempo run in a blizzard is a lousy idea that may leave you sick or injured, whereas deciding to do Thursday’s tempo run on Tuesday if a blizzard is forecast for Wednesday is brilliant.

Use a treadmill or indoor track when necessary: Treadmills are a necessary evil. Running on a treadmill is not quite the same as running on the road, but it’s a hell of a lot more specific to running than any other form of cross-training. Unless you are a treadmill veteran, you should limit your treadmill runs to general aerobic runs and recovery runs of up to 40 minutes. Indoor tracks are are a better alternative for keeping up the quick speed. Just be aware the corners can take a toll on you.

Incorporate cross training: One way to be flexible with your training is to plan to do a day or two per week of cross-training, and to slot those sessions in when the weather is particularly bad. Cross training doesn’t exactly replace running, but it provides variety to your training to enhance your general aerobic fitness with little risk of injury.

Shorten your stride on snow and ice: This will help keep you stable so you slip less frequently and will reduce your likelihood of falling. When you are on a secure surface again, pick up your pace and increase your stride length so a short, shuffling stride does not become a bad habit.

Remember to drink: Runners often neglect to drink enough in the winter, which can lead to cumulative dehydration after a few days. Although you sweat less in the winter, the difference is not as great as most runners believe, so you need a strategy to stay well-hydrated.

Be creative: During stormy weather when an indoor track wasn't an option I often got into the car and drove to a lightly used road that was on a bus route. It was usually the best maintained surface around. I would go run the length of the best section and just keep repeating the same until my workout was done.

(This (edited column) originally appeared in Running Times Magazine.)




Now here!
5km and 10km Running Clinic.
Starting Thursday March 1, 2012 at 6:00pm
Location: Sudbury Running Room
Cedar Pointe Plaza
117-1984 Regent st
Sudbury ON
Phone 705-523-4664

The SudburyRocks!!! and the Sudbury Running Room will be hosting a 5k and 10k clinic designed to prepare you for our 5k and 10k walk/runs on Sunday May 13, 2012.

See all the clinic details here: http://www.sudburyrocksmarathon.com/-training-opportunities.html




Upcoming Local Events


February 19, 2012


Information and Registration Here

Half Marathon Map

Where: Sudbury Running Room, Sudbury, ON
Date: February 19, 2012
Time: 9:00 am


May 13, 2012

The SudburyROCKS!!! Race, Run, or Walk for Diabetes is open for registration for the 5K, 10K, half marathon, full marathon, 1K kids’ events, and team relay challenge.

Go to: http://www.sudburyrocksmarathon.com/index.html



Visit our Events Section for all the Details



Run Club Update




Volunteers are still needed for our Hypothermic Half Marathon!

If you are interested in helping out, please reply to this email or call Gina @ 705-523-4664.



February 19th, 2012 – Hypothermic Half Marathon, Sudbury

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 Club



Track North News - by Dick Moss

York Open Indoor Track Meet - Results
February 4, 2012

The Laurentian Women's indoor track team competed at the York Open in Toronto this weekend, and returned with three medals and four qualification marks for the OUA Championships. Thirteen OUA teams competed at the meet.

There were lots of LU alumni in attendance: Madeleine Woods, Hilary Kilbreath, Stephanie Flieler, Chris Hocking and Becky Van Zeyl (racing for U. of T). Great to see you all!!


Rookie Katie Wismer (TNOR- Sudbury) placed first in the 1500m with a personal best time of 4:51.06. It was Wismer's first win in and third personal best this indoor season.

Senior Emma Tallman (TNOR-Mindemoya) placed second in the 1000m with a season's best time of 2:59.99. Tallman also place fifth in the 600m with a time of 1:38.12.

Rookie Jackie Bray (Midland) finished on the podium, placing third in the triple jump with an OUA-qualifying leap of 10.87 metres. Bray also qualified in the long jump with a 5.00 metre mark and an 11th place finish.

Two other athletes achieved OUA-qualifying performances. Second-year runner, Morgan Rammo (Toronto) qualified with a time of 1:39.41 and an 8th-place finish in the 600m. Adrienne Wilson (Kitchener), qualified in the 1000m with a time of 3:04.68 and a fifth-place finish.

Other results included Alicia Violin (TNOR-Hanmer), who placed 7th in the triple jump and 12th in the long jump with leaps of 10.34m and 5.00m; Jenna Thornber (Uxbridge), who finished 12th in both the 600m and 1000m with times of 1:46.96 and 3:23.44; and Alex Jarvis (Georgetown), who place 15th in the 1000m with a time of 3:31.75.

The Laurentian women's track team's next competition is the Valentine Invitational at the University of Boston indoor track, on Friday February 10th.

Laurentian Results

5. Emma Tallman, 1:38.12
8. Morgan Rammo, 1:39.41 OUA
12. Jenna Thornber, 1:46.96

2. Emma Tallman, 2:59.99
5. Adrienne Wilson, 3:04.68 (OUA)
12. Jenna Thornber, 3:23.55
15. Alex Jarvis, 3:31.75

1. Katie Wismer, 4:51.06

11. Jackie Bray, 5.00m, OUA
12. Alicia Violin, 4.85

3. Jackie Bray, 10.87 OUA
7. Alicia Violin, 10.34

4 x 400m
6. Laurentian, 4:36.33

Teams Attending:
Laurentian, Guelph, Toronto, Waterloo, McMaster, Brock, Trent, Nipissing, York, Windsor, Laurier, RMC, Western


Joe Burke (TNOR-Massey), competing for Western, placed 8th in the 1000m with a time of 2:33.80.


Photos for the York Open are on our PhotoBucket page at:



Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,


For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9

Proud sponsor of the SudburyRocks!!! Race, Run or Walk for Diabetes



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