In this Issue:
- Rocks!!! Recap
- Why Exercising Is a Higher Priority Than My Business
- Upcoming Local Events -
- Running Room Update -
- Track North News -
Diebel dialed in on return
Catholic Secondary School graduate Sebastian Diebel
was back in Sudbury in early May, capturing the 10km
race as part of the Rocks Marathon
Randy Pascal Sudburysports.com
Runners who have called Sudbury home for a while,
for school, or just for the day were all part and
parcel of the fun at the 2015 Rocks Marathon this
past Sunday morning.
A native of Nairn Centre, Sebastien Diebel is well-known
in local track & field circles from his days at
St Benedict Catholic Secondary School. But graduation
would move the talented runner on to Mount Olive College
in North Carolina for a three year stint, heading
back to Canada last September.
Moving back north, however, would take on a whole
new meaning for Diebel, who was off to Lakehead University
in Thunder Bay to pursue his Masters in Exercise Physiology
under the stewardship of former Canadian Olympian
Though he did not compete with the Thunderwolves
in the OUA cross-country season, Diebel trained regularly.
The results were evident as the athlete who was named
after British middle distance great Sebastian Coe
captured first place in the Continental Insulation
10km, covering the distance in 32:07.
"I was pretty injured coming out of the
States," noted Diebel. "But I still have one year
of eligibility. It was really too little, too late for me
in terms of really getting fit and getting on the team."
Small wonder. By the time that the CIS (Canadian Interuniversity
Sport) cross-country rolled around last November in Newfoundland,
the Lakehead crew had risen all the way to 6th place in
Diebel would look a little further ahead. "I decided
to save my eligibility and started building up my training,
and now things are going really well," he said. Where
track & field events would, at one time, form the priority,
Diebel has moved on.
"I think I am getting more and more to the point of
being less interested in being on the track and running
150m, 200m repeats all out," he said. "I am more
interested in going out and running 20 kms at a more moderate
pace, and just enjoying it."
Following is a breakdown of the top ten finishers in the
10km race, as well as the remaining divisional winners:
1 - Sebastian Diebel - 32:07 (M20-29)
2 - Andrew Hawkins - 36:56 (M20-29)
3 - Jeffrey Paul - 37:27 (M30-39)
4 - Neil Phipps - 39:34 (M40-49)
5 - Colin Ward - 40:17 (M40-49)
6 - Peter Ledingham - 40:19 (M40-49)
7 - Stephen Ramon - 41:33 (M30-39)
8 - Philip Ucci - 41:43 (M20-29)
9 - Ryan Marsaw - 41:53 (M40-49)
10 - Stacey Carter - 42:15 (F20-29)
1st - M1-19 - Stavros Gallant - 42:36
1st - M50-59 - Jim Shea - 44:34
1st - M60-69 - Daniel Merrick - 50:23
1st - M70-79 - Louis Moustgaard - 1:04:26
1st - M80+ - Walter Karen - 1:45:38
1st - F1-19 - Avery Sutherland - 52:19
1st - F30-39 - Maureen Marshall - 44:11
1st - F40-49 - Veronique Bertrand - 50:54
1st - F50-59 - Philippa Spoel - 56:52
|Belan and Lambert at the front of
by Randy Pascal
There is likely no event within the Sudbury Rocks Marathon
that draws a more varied field than the Ionic Engineering
5km race. With just under one thousand registered participants,
the run/walk draws athletes of all ages, shapes and sizes.
Little surprise that a number of the young guns were up
near the front of the pack, as Brandon Belan of the York
University Lions took first place in a time of 18:10, with
fourteen year old Elliot Lake native Nick Lambert just six
This despite the fact that the grade nine student was coming
off a pretty busy Saturday schedule. "This was supposed
to be kind of a recovery run, because I had a track meet
yesterday (Nipissing Invitational), and I ran in four events,"
"I did pretty well today, considering the track meet
yesterday." Lambert had won both the midget boys 1500m
(4:35.88) and 3000m (10:02.65) distances in Sturgeon Falls,
with his sights set on a couple of very achievable goals
within the next three to four weeks.
"I have the goal in mind of trying to win NOSSA, I
came in second in cross-country," said Lambert. "At
OFSAA, I would like to get a top ten finish." A top
ten finish was the least of what motivates 50 year old Rusty
Hopper to take part in the race.
A mainstay since the Rocks Marathon was first introduced
a decade ago, Hopper is one of three nominees for the Bill
Roman Administration Award at the House of Kin Sports Hall
of Fame Dinner, thanks to his non-stop efforts with the
Walden Cross-Country Fitness Club.
"I'm not a runner, but ski season finishes, the snow
disappears, and I have to do something before I start riding
my bike," suggested Hopper. "I train for a little
bit and manage to pull off a 5km."
More than most, Hopper shares an appreciation for all of
the "behind the scenes" work that goes into a
busy day such as the Rocks Marathon festivities. "It's
great to get out, it's great to see people organizing an
event of this magnitude, and fantastic to see the turnout
Following is a listing of the top ten finishers in the
5k race, along with the remaining winners in the various
1 - Brandon Belan - 18:10 (M20-29)
2 - Nicholas Lambert - 18:16 (M13-16)
3 - Aurel Fox-Recollet - 18:56 (M20-29)
4 - Emily Marcolini - 19:08 (F17-19)
5 - Jordan Courshesne - 20:00 (M20-29)
6 - Justin Caranci - 20:00 (M30-39)
7 - Jenna Thornber - 20:00 (F20-29)
8 - Sydney Tarini - 20:09 (F13-16)
9 - Ethan Sheppard - 20:20 (M13-16)
10 - Harry Clark - 20:48 (M-U12)
Cameron Belisle - 22:58 (M17-19)
Nathaniel Sugeng - 21:35 (M40-49)
Greg Bond - 21:30 (M50-59)
Mark Donnelly - 24:22 (M60-69)
Tay Wilson - 31:03 (M70-98)
Megan Beaudry - 23:56 (F-U12)
Morgan Vine - 24:28 (F30-39)
Amanda Kosmerly - 20:51 (F40-49)
Martha Auchinleck - 24:13 (F50-59)
Claire Zuliani - 32:03 (F60-69)
Helene Vachon - 33:31 (F70-98)
Sudburian wins Rocks Marathon
by Randy Pascal
Sudbury is not blessed, at the moment, with a glut of sub
three hour marathoners. As such, welcoming a newcomer to
town to maintain local bragging rights in the Rocks Marathon
is not a bad thing at all.
With his wife accepting a position at Laurentian University
late last year, 39 year old Pascal Renard made the move
from Ottawa to Sudbury, with his family, back in December.
On Sunday morning, Renard cruised to a comfortable win
in the local marathon, clocking a time of 2:43.52 on a gusty
overcast day. "I didn't want to go too hard for the
first half, aiming for 2:48:00, and tried to stay consistent,"
said Renard after the race.
"I was hired as an elite pacer for the Ottawa Marathon
(May 25th), so that is also why I didn't want to go 100%
leading up to that." Renard expects to pace one or
more of the elite female runners in the nation's capital,
looking to run a time of 2:35.00 or 2:40.00.
"I've run a number of marathons, this is a little
bit on the hard side," said Renard, citing the rolling
hills, and fair number of turns along the route. Still,
despite leaving a city well-known for its "runner-friendly"
trails and routes, the father of one young daughter is pleased
with the training he was able to accomplish up north.
"We had a long winter, so I've certainly enjoyed the
indoor facility at Laurentian," said Renard. "I
have no complaints, really. I've been discovering the city
and finding my own routes in and around the university."
Following race weekend in Ottawa, Renard has a few other
targets in sight as he finds a balance between a busy life
and his running. "Over the summer, I will maybe do
some 10km races," he said.
"I am turning 40 in September, so I am thinking of
doing maybe the national cross-country championships in
Kingston in November." The top woman in the marathon
was Betty Annala from Rosslyn (near Thunder Bay), finishing
14th overall in a time of 3:44.48.
A total of 32 individuals completed the marathon, with
results as follows:
1 - Pascal Renard - 2:43:53 (M30-39) - Sudbury
2 - Gilles Gobeil - 3:04:09 (M40-49) - Gatineau
3 - Attila Kovacs - 3:05:31 (M40-49) - Kecskemet
4 - Alain Marcotte - 3:06:51 (M40-49) - Rouyn-Noranda
5 - Marc Larochelle - 3:15:46 (M40-49) - Sudbury
6 - Ken Stubbings - 3:20:38 (M50-59) - Cobourg
7 - Ryan Grant - 3:28:40 (M30-39) - North Bay
8 - Mike Yates - 3:30:03 (M40-49) - Ottawa
9 - Michel Lavergne - 3:31:27 (M50-59) - Kirkland Lake
10 - Steve Fessenden - 3:34:18 (M40-49) - Little Current
11 - Rob Greene - 3:40:44 (M30-39) - Sudbury
12 - Peter Yawney - 3:41:25 (M40-49) - Sudbury
13 - Benoit Rancourt - 3:43:00 (M60-69) - Ste-Germaine Boulé
14 - Betty Annala - 3:44:59 (F40-49) - Rosslyn
15 - Jack Lee - 3:53:34 (M30-39) - Scarborough
16 - Otto Mulder - 4:01:39 (M50-59) - Callander
17 - Jacob Rosset - 4:04:22 (M1-19) - Sudbury
18 - Amber Konikow - 4:05:18 (F40-49) - Lively
19 - Paul Statchuk - 4:08:10 (M30-39) - Toronto
20 - Mario Tremblay - 4:10:21 (M30-39) - Ste-Germaine Boulé
21 - Julia Bae - 4:15:08 (F30-39) - Toronto
22 - Diane Lafrance - 4:19:46 (F50-59) - Gatineau
23 - Julie Hayes - 4:20:15 (F30-39) - Wahnapitae
24 - Maurice Nakoochee - 4:28:09 (M50-59) - Chapleau
25 - Wei Tan - 4:31:11 (M40-49) - Markham
26 - Cassandra Bigras - 4:32:00 (F20-29) - Barrie
27 - Stephanie Cowan - 4:39:39 (F40-49) - Carp
28 - Anna Maria Drouin - 4:40:12 (F50-59) - Dorval
29 - Jean St-Aubin - 4:40:50 (M50-59) - Sudbury
30 - Shanelle Guillemette - 5:24:04 (F1-19) - Timmins
31 - Manon Guillemette - 5:24:04 (F40-49) - Timmins
32 - Wilfred Goron - 5:52:07 (M60-69) - Wheatley
Why Exercising Is a Higher
Priority Than My Business
CEO of MWI
|It’s not greed that motivates us entrepreneurs. It
would be difficult to justify the sacrifices we make if the
only reward were money. Dollars become mere points in a sort
of game. What it’s really about is building something
great, doing something that matters and changing the world.
That’s what makes it so easy to brush other things off.
But it’s a mistake. I know that now, and that’s
why today I care more about exercise than my business. But
it’s not easy.
I have a growing business with 14 team members. These men
and women rely on me to make sure their paychecks come on
time, that benefits are there for them and their families,
and that obstacles are removed so they can get their work
done. We have approximately 40 clients, who are depending
on me to make sure they’re getting the results that
will help their businesses grow.
This adds up to a lot of tasks, and a lot of pressure.
On any given day there are easily 100 important things I
should be doing for my business, 50 of which are also urgent,
but there is no way I can get more than 10 things done.
And yet each and every week I spend at least 10 hours on
focused, physical exercise.
I schedule my workouts during the workday and prioritize
exercise over all my work activities. There is some flexibility,
but if there is a conflict between a trail run I need to
get in, and a meeting with a client, I’ll reschedule
the client meeting first. I do this because I and my business
can survive the consequences of rescheduling a client meeting,
even if it means losing that client. But as soon as I start
pushing workouts off, I’ll start missing workouts,
and once I start missing workouts, I’m close to stopping
Exercise must come first, or it’s unlikely to happen
If exercise stops, then my health goes downhill. With the
loss of physical health my productivity at work goes down.
I become depressed. I lose motivation to do the things that
makes my business successful. I’ve learned firsthand
that excellence in one area of my life promotes excellence
in all other areas of my life. Exercise is the easiest area
of my life to control. It’s easy to measure. Either
I get it in, or I don’t. When I do, it lifts up all
other areas of my life, including my business.
For a long time, I was fooled into thinking that if my
business wasn’t the top priority, then that meant
I wasn’t doing all I could do to make it successful.
This is an understandable way of thinking, but it’s
If my life is made up of 10 priorities, then it’s
not as simple as saying that if I move the business from
being priority two to priority one, that the business is
going to benefit. The trick is to figure out which ordering
of priorities provides the maximum overall benefit.
For example, when I exercise, that makes me better in every
role I have, whether it’s as a husband, father, friend
or entrepreneur. If I were to stop exercising because I
felt that being a good business owner was a higher priority,
then ironically I would end up a worse business owner than
I was when it when it was a lower priority. Putting exercise
first creates a win-win.
As my business grows, I see members of my team falling
into the same trap I did. That’s why we’re working
to institute health incentives, and why I’m not ashamed
to talk about the time I take out of my work day to exercise.
I know that if my team members put exercise and health before
their jobs, they might work fewer hours, but they’ll
feel better about themselves, have more fulfilling lives
and they’ll produce better results with the hours
they do work.
This article originally appeared on Entrepreneur.com.
More from Entrepreneur.com:
Upcoming Local Events
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DATE: MAY 23rd, 2015
LOCATION: THE GRACE HARTMAN AMPHITHEATRE, BELL PARK
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at 6pm and Sunday mornings at 8:30am.
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