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   Hello Everyone,                                                                                                                                                April 28, 2016

In this Issue:


  1. London Marathon
  2. 85-year-old runner from Ontario has set a new world record
  3. When Speedwork Sabatoges Your Gains
  4. International students learn Canadian culture at Sudbury ROCKS!!!
  5. SudburyRocks!!! ROCKTalk "Motivation"
  6. Special Rocks!!! Celebrity Challenger
  7. Upcoming Local Events - SudburyROCKS!!! May 8 "WE STILL NEED VOLUNTEERS"
  8. Running Room Update -
  9. Track North News -




April 24, 2016

Eluid Kipchoge (KEN) 2:03:05 - course record

Jemima Sumgong (KEN) 2:22:58


Eluid Kipchoge was just eight seconds from a world record time as he stormed to an emphatic London Marathon win.

The Kenyan won with one of the greatest marathon runs of all time to defend his crown and win his fifth consecutive 26 mile race.

Kipchoge charged away from his compatriot Stanley Biwott, who also scored a personal best time, in the latter stages of the race but fell agonizingly short of the fastest time in history.

Kipchoge's victory ensured that a Kenyan has won the race in 10 of the past 12 years.

Jemima Sumgong claimed elite women gold despite falling and crashing her head against the tarmac in the latter stages.

The Kenyan incredibly recovered from the fall, which occurred as runners bundled to get to a water station, to claim a five-second victory over 2015 winner Tigist Tufa.

Her victory means that Kenyans have won the women's main race in five of the past six years.

Volha Maxuronak of Belarus finished fourth to mark the highest-placed European. Two-time champ Mary Keitany crossed the line in ninth.


Top Ten Men

Eluid Kipchoge (KEN) 2:03:05 - course record
Stanley Biwott (KEN) +00:46
Kenenisa Bekele (ETH) +03:31
Ghirmay Ghebreslassie (ERI)
Wilson Kipsang (KEN)
Tilahun Regassa (ETH)
Sisay Lemma (ETH)
Callum Hawkins (GBR)
Dennis Kimetto (KEN)
Ghebre Kibrom (ERI)

Top Ten Ladies

Jemima Sumgong (KEN) 2:22:58
Tigist Tufa (ETH) +00:05
Florence Kiplagat (KEN) +00:41
Volha Maxuronak (BLR)
Aselefech Mergia (ETH)
Mare Dibaba (ETH)
Feyse Tadese (ETH)
Priscah Jeptoo (KEN)
Mary Keitany (KEN)
Jessica Augusto (POR)


Marcel Hug wins the men's wheelchair race

USA's Tatyana Mcfadden in action as she crosses the finish line to win the women's wheelchair race

Men's wheelchair

Three previous winners charged towards the finish line in a bid to claim gold during this year's marathon.

But it was Marcel Hug, winner in 2014, who powered to the finish for his second success around the British capital.

David Weir fell agonizingly short of his seventh win, following home course record holder Kurt Fearnley for a podium finish.

It was a close race throughout and it remained that way right until the ribbon dropped - with just 10 seconds between the first seven over the line.

Women's wheelchair

Tatanya McFadden edged out Manuela Shar to claim her fourth consecutive victory in the London Marathon women's wheelchair race.

The American finished the race in her second-fastest ever time - but it was the first time she failed to break the course record on winning the race.

She has become only the second woman to win the race four years in a row after Francesca Porcellato (2003-2006) and will no doubt return next year to make history.

Previously winners Wakako Tsuchida, Amanda McGrory and Sandra Graf also finished inside the top 10.

Marcel Hug and Tatyana McFadden won the Boston Marathon Wheelchair Marathons on April 18.


Top Ten Men

Marcel Hug (SWI) 1:35:24
Kurt Fearnley (AUS) +00:01
David Weir (GBR) +00:02
Ernst van Dyk (RSA)
James Senbeta (USA)
Hiroki Nishisa (JPN)
Aaron Pike (USA)
Kota Hokinoue (JPN)
Pierre Fairbank (FRA)
Simon Lawson (GBR)

Top Ten Ladies

Tatanya Mcfadden (USA) 1:44:14
Manuela Schar (SWI) +00:01
Wakako Tsuchida (JPN) +1:14
Amanda McGrory (USA)
Lihong Zou (CHI)
Sandra Graf (SWI)
Susannah Scaroni (USA)
Ma Jing (CHI)
Chelsea McClammer (USA)
Aline dos Santos Rocha (BRA)



85-year-old runner from Ontario has set a new world record

Runner Ed Whitlock, 85, participates in a half-marathon in Waterloo, Ont. on Sunday, April 24, 2016.

Dario Balca, CTV News
Published Monday, April 25, 2016 10:51AM EDT

An 85-year-old runner from Ontario has set a new world record for his age group.

On Sunday, Ed Whitlock ran a half-marathon in Waterloo, Ont. in just over one hour and 50 minutes, something no one his age has ever done.

“I expected to run a little faster than I did today,” Whitlock said after the race. “It still was a record so I’ll be content with that I guess.”

Whitlock beat the previous 85 and up record by almost 10 minutes.

"I mainly run, I suppose, to set records,” he said. “That's the main objective for me."

And world records are something he’s no stranger to. Whitlock set a record 13 years ago in Toronto as the only man over 70 years old to run a full marathon in under three hours. "Nobody else has done that yet and I did it three times to make sure of it," Whitlock said. In 2012, Whitlock, then 81, set another world record for the over 80 category at the same race.

With a report from CTV Kitchener






Intervals during base training pose risks
by Greg McMillan


[SPEEDWORK DEFINED: For this article, speedwork refers to reps performed at your VO2 max pace (pace for an 8- to 10-minute race) or faster. A typical speed workout in this range would be 6 × 800m repeats at VO2 max pace with a 400m recovery jog between.]

He got fried. He knew better, but like many athletes who are running fast, he lost the forest for the trees.

Jordan Horn was coming off his best track season to date. The previous spring, he had lowered his 5K from 14:01 to 13:31—the result of a couple of years of smart, consistent training. His next goal was to break 4 minutes in the mile.

I was his coach. We adjusted our normal training periodization and included more speed and sprint workouts in the winter to get ready for indoor track, where the best mile races are run. And it worked. He ran 3:58 for the mile. Mission accomplished.

Here's where things went wrong. Instead of taking a break after indoors, we tried to take this speed training and extend it to the spring track season right around the corner. Bad idea.

“It was frustrating. I just came off a big PR and great training but felt ‘off,’” Horn says. “Gradually, racing and training got worse and worse.”

Horn's is not an uncommon scenario. Athletes do some speedwork, improve, then think, “If speedwork makes me fast, then I should do more speedwork.” But they soon find that they are actually getting slower. To avoid falling into the same trap, here are my speedwork golden rules:


1-Don't Sabotage Your Base Building

Arthur Lydiard learned this more than 50 years ago. Too much speedwork in your base phase will interrupt your fitness development. Olympic bronze medalist Lorraine Moller, whose training was Lydiard-based, says that in the era of New Zealand track domination, “Going to the track to do speedwork during the base phase was considered the height of folly and something only the ignorant would do.”

Endurance training (all training at an easy effort, below your lactate threshold) causes two important adaptations within the muscle cells. First, you grow more and larger mitochondria, often called the “powerhouses” of your cells because they provide essential energy for distance running. This increase allows you to run faster and is a primary reason why new runners find their pace gets quicker over the first two to six months of training. This aerobic (with oxygen) energy system has no detrimental side effects, so it's highly desirable to develop more mitochondria.

Within the mitochondria are key enzymes that help liberate energy from our fuel stores. Endurance training produces more of these aerobic enzymes, the second key adaptation that occurs during base or conditioning training.

In preaching against speedwork during endurance training, Lydiard was fond of saying, “Don't pull down the pH in your base phase.” Peter Snell, exercise physiologist and Lydiard's most famous runner, explains that the enzymes within the mitochondria operate at an optimal acidity (or pH) level. High-intensity exercise, however, causes significant and repeated high levels of lactic acid (and thus decreased pH) in the muscle cell. Given too much intensity, the environment within the cell becomes overly acidic and the enzymes can become damaged. Snell says that the increased acidity is also harmful to the membranes of the mitochondria, and it takes additional recovery time to allow the membranes to heal.

Given this damaging effect, large and frequent increases in lactic acid during a period when you're building your aerobic energy system (mitochondria and aerobic enzymes) are a big no-no. The purpose of the conditioning phase is to facilitate the increases in mitochondria and their enzymes, not impair them.

2-Remember: A Little Speed Goes a Long Way

Speedwork makes you faster—for a while. It's like a shot of espresso: You get an instant boost. Drink another and you fly higher. But eventually you crash hard.

Athletes who do too much speedwork for too long soon find, like Horn, that their racing and workout performances start to decline. Hans Selye, a groundbreaking scientist in the mid 21st-century, was one of the first to discover this, calling it the “exhaustion state.” Selye found that when the body is continually challenged in the same way, over and over again, it soon becomes exhausted, unable to perform at normal levels. This can happen with volume (increasing weekly mileage too quickly), but it's easier to fall into and much more common with intensity.

The mitochondria and enzymes become compromised, making it more challenging to hit your paces, even on easy runs. In response, athletes often then begin to train harder, only to see the condition worsen. Cortisol (the stress hormone) levels increase, which is quickly followed by a decrease in mood and loss of motivation. Not good.

Speedwork produces great results: It increases VO2 max, changes fast-twitch muscle fibers to perform more effectively, and improves lactic acid tolerance and running economy. And it does these things quickly: You can get the bulk of these improvements in just four to six workouts. After that, it's a matter of diminishing returns and risk versus reward. Your ideal is to do only as much speedwork as you need to achieve your desired benefits, and no more, to avoid any risk of overtraining.

This is the fate of many high school runners who do a lot of speed early, race fast in the middle of the season, but fail to perform by the championship season.

Coach Bill Aris, whose Fayetteville-Manlius women's team has won seven national cross country titles, says, “It's best to focus first on developing a deep well of aerobic reserve. Then, later in the season, build upon this with strength and speed running, which are integrated as your championship season nears.”

Each runner will, of course, respond differently to different amounts of speed training, but it's always better to err on the side of caution. Typically, athletes who spend time building their endurance base (See No. 1 left) need less speedwork to be race-ready. Their improved aerobic ability allows them to perform better-quality speed training when the time comes. They get more bang for their buck.

Also, endurance-oriented runners will find that they perform better off of fewer speed workouts, whereas runners blessed with more basic speed capabilities may be able to get away with a few more speed sessions.

Sixty to 70 percent of your training cycle should be focused on building your endurance, stamina, running form and injury resistance. Only the last 30 to 40 percent of your training cycle should include significant amounts of speedwork as your peak race nears. You can fit the necessary four to six speed workouts into the last four to eight weeks to see significant improvement in your speed fitness.

3-Build Speed By Working Around the Edges

Thankfully, there are other ways to get fast without having to overdo speed training. Tom Osler, a top runner from the first running boom who authored the seminal The Conditioning of Distance Runners in 1967, suggests that runners continue their basic training (endurance and stamina) until their race performances plateau. Then, and only then, should they begin speed training, or “sharpening” as he called it. New runners (and many experienced runners) are often surprised to hear that one can race fast off of just endurance or base training. Says Aris of his consistently good high school teams, “Our real quality work doesn't begin until the season is well underway.” Osler was definitely onto something.

Stamina training”workouts designed to increase the pace at your lactate threshold”can result in faster racing and be performed more frequently than speed training without as much risk of overtraining. The classic stamina workout is the 30- to 40-minute tempo run, a medium-hard effort at your 1-hour race pace. Or it can be broken into repeat segments, such as 3–4 × 1 mile tempo intervals, or what coach and author Jack Daniels calls “cruise intervals.” Another option for stamina training is to run slightly slower (approximately marathon pace), yet longer, steady state or rhythm runs. Or you can do progression runs that work from an easy pace to tempo pace. You can safely do a stamina workout once every week or two for six to 10 weeks and see continued improvements in race performance.

To make sure you aren't turning a stamina run into a speed run, use the talk test. As long as you can talk in complete sentences, you are good. If you're breathing so hard you can string together only one or two words at a time between pants, you've crossed into the speed zone. While you may get faster initially, you are eroding your aerobic base and starting the time clock toward peaking too soon.

On the other end of the speed scale, neuromuscular or leg-speed training offers runners the chance to run very fast year-round with little to no buildup of lactic acid. These workouts—strides, sprints and short hills—last only 10–20 seconds at near top speed with long (1- to 2-minute) recovery jogs or rest between. (Note that even 200m repeats are too long and count as anaerobic, lactic-building speedwork.) Doing 10–20 repeats once or twice per week year-round can develop and maintain speed with little risk of overtraining. Leg speed workouts aren't “heavy breathing” workouts. If you can't quickly regain your breath after each repeat and start each sprint breathing normally, you are building up too much lactic acid and need to shorten the repeat length or increase the recovery period.

Speed Rules

To avoid the acidic buildup that disrupts your aerobic development and leads to burnout:

Delay frequent (1-2 times per week) speed training until 4-8 weeks before your peak race. Limit any speed workouts during base to once every 3-6 weeks.

Keep all of your training during the first 60 to 70 percent of the season either slower than lactate threshold or short enough to avoid breathing hard.

Do only 4-6 workouts that contain repeats between 30 seconds and 6 minutes at VO2 max pace or faster during the final few weeks of training.

Be careful, as your fitness improves, to control your effort and paces in the last few workouts before your peak race so you don't “leave the race in training.”



International students learn Canadian culture at Sudbury ROCKS!!!
"It's a very good opportunity for our local community to understand our international students”

CBC News Posted: May 11, 2015

(Reposted from last year's run)

Volunteers direct runners at Sudbury ROCKS!!! (Jenifer Norwell)

Hundreds of volunteers took part in the tenth annual Sudbury ROCKS!!! event on Sunday to give out water and race marshal, but some came to the diabetes fundraiser race for an entirely different reason.

Several Chinese international students from Laurentian University volunteered at Sudbury ROCKS!!! on Sunday to learn about Canadian culture and gain valuable work experience.

"The people here are really friendly," volunteer Bob Jaihui Ma said. "[People] talk to me and say 'Have a good day, have a nice day'. Those things won't happen in my country."

Ma came to Sudbury through a partnership between his university in China and Laurentian University. He was recruited to volunteer at this year's race by former Laurentian student Hugo Chen, who now works for the university.

"He told us that this would be a good opportunity for you guys to get involved in the local community and to be familiar with the local people," said Ma.

"I [thought] 'Why not?, I can have a try'. First of all, I think helping others will make me very happy then I know that as a newcomer, we need to get involved in the new community."

Sudbury ROCKS!!! volunteer Bob Jaihui Ma is an international student at Laurentian University in Sudbury. (Jenifer Norwell)

Chen started volunteering at Sudbury ROCKS!!! in 2009 and has been recruiting other international students help out at the race ever since.

"It's a very good opportunity for our local community to understand our international students," he said.

"Sometimes they spend most of their time in the school, maybe go to the grocery store," said Chen.

"But for most of our neighbourhood and community, they don't get the chance to meet face to face or have this opportunity to know our international students."

The efforts by the international student volunteers do not go unnoticed.

"It's amazing to have them come to events because they're always so excited to see things like the events that happen here and what our culture is compare to theirs," said Sudbury ROCKS!!! volunteer coordinator Sarah McIlraith. "A huge thank you to them."

International students from Laurentian University help direct runners at Sudbury ROCKS!!! (Jenifer Norwell)


SudburyRocks ROCKTalk:

Motivation from Sarah Odjig

Sarah Odjig and her family have truly embraced the quote “Run Diabetes out of Town”, as she is preparing for her 6th year of participating in the SudburyROCKS!!! Race, Run or Walk for Diabetes and her husband is preparing for his 10th year. She has completed the 5K 5 times, but this year she is stepping up to the 10K. Her husband Stephen has completed the Marathon, Half Marathon and 10K and will be running alongside his wife and daughter in the 10K. For Sarah, our event has become an annual tradition for her and her daughter; something we hope can soon become YOUR tradition too! Sarah and her family have been directly impacted by diabetes as her father passed away due to complications from diabetes, and many of her family and friends currently have diabetes. She believes in our event and encourages others to step up to the start line. SudburyROCKS!!! can be the first step in helping delay the onset of diabetes by being physically active. Sarah is teaching by example for her children, grandchildren, other family members and community members by participating in our event. Sarah notes how inspiring our event can be to see children in strollers, the elderly, and everyone in between, all racing, running and walking for Diabetes!

In Sarah’s words “My word of advice is to get out that door and try, keep going further in anything you do. Keep striving for that extra step, those extra few feet, and continue until you finish. The adrenalin that you get from this run carries you to the finish line. And crossing that finish line is the most incredible feeling. Remember: be active, keep fit, and eat healthy, nutritious meals.”

Keep up the good work Sarah and keep getting out that door each day! It’ll all be worth it! We can’t thank Sarah enough for being a role model for her family, friends and community members.



Rocks!!! Celebrity Challenger

This year we are VERY excited to have Sudbury's own Olympic Gold Medalist TESSA BONHOMME from the Canadian National Women's Hockey Team take part in our SudburyROCKS!!! Celebrity Challenge! Who knows, you may just find yourself running beside an Olympic Athlete.... — with Tessa Bonhomme.




Upcoming Local Events


   May 8, 2016

1k Kids, 5k, 10k, 1/2 Marathon, Marathon and Relay




Can You Help?

PDF (English here)                               PDF (French here)


Note: It takes over 250 volunteers on our race course to ensure walkers and runners are kept safe and on course. Students will receive 10 volunteer hours and can honour their mom on her special day by volunteering to help raise money for diabetes.




Run Club Update




Store News

Good afternoon one and all,

Just wanted to start with announcing that if anyone is interested in taking a learn to run or 5km Clinic we are hosting a clinic at the store starting on Monday May 2nd 2016 and the instructor is a new employee Justin Landry he is a local Triathlete that is ready to help you achieve your running goals. You can sign-up online or in store.

Also I hope everyone is looking forward to participating in the Sudbury Rocks Race Walk for Diabetes taking place on May the 8th Mother's Day, Race kit pick up is on May 7th at Sacre Coeur High School from 9am to 5pm look forward to seeing you there.

Also I would like to inform you of the running room Friendship 3km run that will be taking place at the downtown Younge street running room at 9am on April 30th in preparation for the Goodlife Fitness Toronto happening that weekend as well.

This is also the last week of the month long RRFW 25% off sale ending on May 1st make sure to take advantage of the sale while you still can.

I wish you all happy running and a great rest of your week see you all at Run Club Wednesday at 6pm.

Your Sudbury Running Room Team

Eric, Ania, Jordano, Alex, Justin

Join us for FREE Practice Club

We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.




Track North News - by Dick Moss



Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/


For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

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



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