- Barrier broken in Berlin Marathon - Locals there too..
- Rocks!! at Medoc
- Charting the Growth of the L.U. Challenge
- Pre NOSSA Race Produces Some Surprises
- The Benefits of Hot Yoga
- We Need Volunteers for the Turkey Gobbler Trail Run
- Upcoming Local Events - Run
for the Cure, Turkey Gobbler
- Running Room Update -
- Track North News - LU
XC Running - Harry Anderson Invite Results
Barrier in the Marathon is Gone:
Dennis Kimetto Runs 2:02:57 to Break
the World Record in Berlin
Berlin, Germany by: LetsRun.com
September 28, 2014
The 2:03 barrier in the marathon is history.
Dennis Kimetto ran a lightning fast 1:01:12 second half to
pull away from countryman Emmanuel Mutai of Kenya over the
final 4 kilometers and win the 2014 BMW Berlin Marathon in
a world record time of 2:02:57. Mutai’s brave effort
resulted in a 2:03:13 second place finish, 10 seconds faster
than the world record set last year in Berlin by Wilson Kipsang.
This was the fifth men’s world record set in Berlin
in the last eight years. Simply amazing.
Kimetto’s world record run today also was the fastest
marathon run in any conditions eclipsing the 2:03:02 wind-aided
run by Geoffrey Mutai in Boston three years ago.
The Race: A Three Way Battle Leads to Greatness
The world record was the stated goal in Berlin, but early
on the leaders were willing to fall a few seconds behind world
record pace, setting up a perfect negative split opportunity.
Six men and the rabbits hit half-way in 1:01:45 (2:03:30
pace). The only big casualty at this point was World Marathon
Majors leader Tsegaye Kebede of Ethiopia who fell off the
lead pack around 19km.
At 25km, the lead pack still had the rabbits, and five racers,
the three favorites, Kimetto, Mutai, and Geoffrey Kamworor,
plus another Kenyan Franklin Chepkwony (3rd in Boston this
year) and a lone Ethiopian Abera Kuma (5th at Worlds in 2011
at 10k and 5k).
Those five would stay together through 30km, as the pace
increased every so slightly with the rabbits still in front.
Once the rabbits dropped out at 30km, Emmanuel Mutai made
his push for history and the world record. He hit the accelerator
and briefly gapped and strung out the field behind him. Only,
Kamworor and Kimetto could respond.
Overall, the field needed to average 2:55 a km to break the
world record. Now with no rabbits and Mutai pushing the pace,
the men were running sub 2:50 for the first time all day.
The 31st kilometer was 2:47, it was followed by a 2:46. Mutai
had made the initial break, but then Kimetto led with Kamworor
right there. All three men were now ahead of world record
pace. Unless they ran each other into the ground, the world
record looked like it would go down.
After a 2:52 kilometer (still faster than the world record
pace), the hammer was put down again and the 34km was run
in 2:48. That was too much for Kamworor and he fell off the
At 35km, it was a two man race, as Kimetto and Mutai were
chasing history. Four and a half miles of racing remained
but sub 2:03 was a real possibility. Kimetto and Mutai remained
together until the 38km when Kimetto opened up a slight gap
on Mutai. By 40km, the gap had grown to 7 seconds. There was
almost no question at this point that the world record would
fall with both Kimetto and Mutai ahead of pace.
The big question was could Kimetto hang on and run sub 2:03:00?
His 40th kilometer had been a 3:00, one of only three 3:00+
kilometers the entire race. To break 3:00, Kimetto need to
average 2:58 the rest of the way home.
He increased the pace to 2:57 on the 41st kilometer, and
followed up with a 42nd kilometer of 2:55 and then crossed
the line in 2:02:57.
Mutai was following in Kimetto’s wake, settling for
second place in 2:03:13, faster than the old world record.
Behind Kimetto’s and Mutai’s brilliance, the
rest of the field was paying the price for trying to stick
with them. Kamworor lost nearly 2 minutes on the leaders from
35k m to 40k (nearly 40 seconds a mile). Kuma was chasing
Kamworor from behind and would beat him by 70 seconds the
final 2km to take 3rd in 2:05:56, while Kamworor settled for
fourth in 2:06:39, with Eliud Kiptanui rounding out the top
5 in 2:07:28.
Tsegaye won the women's race after a long battle
with Feyse Tadese, who finished in second place. The United
States' Shalane Flanagan finished up in third spot.
Here are the results from a fine day of marathon
racing in Berlin:
Locals in Berlin
||» Robichaud, Yves (CAN)
||» Winters, Jesse (CAN)
William and Tawnecia Tai at the Marathon du Medoc
The Marathon du Medoc takes place in September in the world
reknowned wine region of Bordeaux in Southern France. The
race is run along a rolling course (definitely not flat
... especially after a few glasses of wine along the route
on a very hot day) and through numerous chateaux and vineyards.
The race is a big party with each chateaux providing wine
tastings, aid stations and food along the way.
The majority of runners were dressed in costumes (this year`s
theme was Carnivals of the World), which was wonderful to
see and added to the fun. Seeing men dressed as Las Vegas
showgirls may have left us scarred, but put a smile on both
of our faces.
Our plan was to take the first half of the race relatively
seriously (meaning no wine) and stay together for the entire
race. We drank the plan away at around 10k (our first tasting).
By the time we reached 17k we lost track of each other along
the course so we ran the rest of the race separately as
there were many more people on the 30th anniversary of the
race (normally the number of runners is capped at 8,500
but it was increased to 10,000 this year).
The ``wineathon`` race that we participated in could best
be summarized as a personal worst and best. We both achieved
new personal worsts (by 1 to 2 hours in our case), but it
was also the best time on a marathon course that you could
have. The music was fantastic, and seeing all of the costumes
took our minds away from the heat and the length of time
we were on our feet.
Our Marathon Tours & Travel group were great, with two
of them who were spectating taking part of my costume for
me at the halfway point (as I was overheating) and encouraging
me to continue on. I trudged onward after refueling with
baguettes and cheese at 26k, then within the last 10k I
met up with two wonderful ladies (Kerry and Susan) from
our travel group so we decided to stick together. I was
all for their plan of walking the majority of the rest of
the race ensuring to have enough time for ice cream, oysters,
wine and champagne at every possible stop, while getting
to the finish line before the cut-off.
Tawnecia had a very different race plan, keeping a steady
pace and fighting her way in to get an ice cream. She kicked
my butt coming nearly 30 minutes ahead of me, but she was
sober. I however was not, and even enjoyed a beer at the
recuperation tent after the finish line.
On the day following the race, we had a 9k balade (recuperation
walk) which involved more wine tasting and food, as well
as a big group dance ... Hooray!!!
Most important lesson learned from this race: Wine makes
for a great social time on the course, but wine is different
from grape juice and is not recommended in order to qualify
for Boston or as a replacement for proper fueling :)
On to our next adventure, which will be the Dopey Challenge
at Disney World in January 2015.
Yours in Running,
|4447 / 9532
|7408 / 9532
Charting the growth of the L.U.
Photo by V. Perdue
In September of 2009, some 200 or so runners, of both
elementary and secondary school age, gathered at the Copper
Cliff Park for the inaugural running of the Laurentian
This past Thursday, more than 1400 young athletes were
out on the trails, of pre high school age only. The races
for grades nine to twelve has now been moved to the Friday,
such is the incredible growth that the fall tradition
And while those who finish near the top of their age
group are celebrated, and justifiably so, the Laurentian
Cross-Country Challenge has expanded exponentially mostly
because of the mass appeal that it holds, welcoming runners
of all shapes and sizes.
"With the Northeastern Ontario Stroke Network (NOSN),
we try to plan at least one big health promotion event
a year," noted race organizer and NOSN Regional Director
Partnering with both Laurentian Varsity Athletics as
well as the Heart and Stroke Foundation, Jermyn and friends
found a vast common ground, sharing a very similar vision.
"We do a warm-up with the kids, teaching them why
they need to exercise and why it's so healthy, and that's
really why we have the event." Of course, countless
groups have preached the benefit of physical fitness,
without necessarily enjoying a six-fold increase in participation
over a six year span.
The teachers on hand, most of whom serve as coaches at
their respective schools, insist that the race is not
a tough sell, in the least. "Kids really look forward
to this race, maybe the most, because it's a kickoff to
the whole season, and it's just got a lot of excitement
around it," noted Tania Shanks of MacLeod Public
"It's held at the track, which helps give it a feeling
of a big race, and it's the only race that we go to that
involves all four boards." That is a fact that has
never been lost on Jermyn and company.
"It's a bilingual event, and we invite the schools
from all boards," he said. "They don't traditionally
compete against one another during the year in different
sports. We just want to see as many kids out as we can."
"I like the music, I like the mascots, it's very
well organized and it gets better and better every year,"
explained Nicole Chevrier of Macdonald-Cartier, drawing
on roughly fifteen years of involvement in assisting the
cross-country runners at her school.
"We take them out on our track, doing one or two
turns every day," added Chevrier, outlining the pre-race
preparation. "They can walk a bit, but they should
try and jog. I tell them that I don't care if they finish
crawling the race, I just want them to finish."
"I think it's really important to start something
and finish it." No argument from Shanks. "I
always try and say to the kids that this is a skill that
you can use later in life," said Shanks.
"Some kids are coming out to try and be in the top
five, and they will put all of that effort, and some are
just out for the exercise and that excitement of being
part of a team," she continued.
With as many as 50, 60, 70 or 80 children representing
a single school, the notion of providing encouragement
for each and every fellow athlete takes on added meaning,
and additional decibel levels, with the roar of approval
from friends and classmates accompanying the top finishers
right through to the "most honest runners".
Which such wide appeal, the races might be reaching a
plateau. "We're getting close to our max, likely,
just logistically speaking," said Jermyn. Which throws
the ball back into the court of the teacher-coaches, helping
race newcomers understand exactly what they are about
"The start of this race is so big, it's nerve-wracking,"
said Shanks. "I kind of talk the kids through what
the beginning will be like, and I let them know that once
you get out on the course, things will spread out and
you can really enjoy the race."
With a couple of thousand people gathered on the grounds
of the Laurentian University track, that's a whole lot
of enjoying going on.
Read Randy's Sep 27 article for all the run details including
than 1400 on hand for L.U. X-C Challenge
by Randy Pascal
With slightly less than three weeks remaining until the
SDSSAA Cross-Country Championships, contenders are staking
their claim, with some shuffling in the ranks from the
Laurentian University was the scene on Friday for the
pre-NOSSA competition, with northern Ontario runners back
on the same course on October 22nd to decide those who
will qualify for OFSAA in Waterloo on (Saturday) November
The city midget boys champion last fall, Ben Lagadin
of Lively passed on NOSSA and OFSAA one year ago. And
while he has not been actively training this summer, his
base from soccer has left him in good stead, taking the
Junior boys race by well over a minute.
Lagadin covered the 6km course in 25:56, with Jamieson
Douville of Elliot Lake in second and Dawson Nootchtai
of St Benedict in third. "I was going to sprint at
the start and then just keep a pace, because I've never
ran a 6km race before," said Lagadin.
"It was hard, and tiring. The guy who came in second
would catch up to me on every hill, and then I would start
to pull away on the second lap." A surprise winner
in the Junior girls event, Karly Hellstrom of Lasalle
was hobbling around on crutches only a week and a half
"Chris Binks (physio therapist) just cleared me
on Wednesday of this week to amp up my training again,"
said Hellstrom. In fact, in chatting with Binks over the
weekend at the Cambrian soccer pitch, he explained that
what initially was diagnosed as an ankle sprain was actually
a case of two bones in Hellstrom's foot being jammed together
as she was training with the provincial soccer program
Once the bones were slipped back in place, Hellstrom
could race again in a matter of days. "Going into
the race, I was kind of "iffy" about how it
was going to feel," she said. Like Lagadin, Hellstrom
would breeze to a comfortable victory, clocking a time
of 17:51 (4 kms), comfortably ahead of Allison Caswell
of Lo-Ellen (18:37).
While both Lagadin and Hellstrom are known quantities
this year, Aidan Martel is just beginning to make a name
for himself on the SDSSAA cross-country circuit. The grade
9 student at St Charles College placed first in the midget
boys race, beating Nicholas Lambert of Elliot Lake by
more than twenty seconds.
A member of the GSSC (Greater Sudbury Soccer Club) Impact
U15 Boys team, Martel lists soccer as his #1 priority,
though the sports are quite complementary. "The endurance
training in cross-country makes me a better soccer player,"
"I'm used to running a lot." Martel and Lambert
would cruise stride for stride through the first lap of
the 5km course, with the race winner making his move over
the final quarter of the race.
"Usually, I come out too fast, so I tried to slow
it down a bit, but still keep up with first place so that
I could make my move at the "wall"," Martel
stated. "I had never met him (Lambert), but we just
decided to help each other out, to push each other to
The midget girls division is showing early signs of being
no contest, with Lo-Ellen Park sensation Sydney Tarini
posting times that would be more than respectable at the
Tarini ran away from the field on a course that was roughly
3.2 kilometres long, clocking a time of 14:13, with Katie
Keenan of Lockerby in second at 15:24.
Such has been the leap forward by Liam Passi (Lasalle)
in the senior boys ranks, that it's easy to forget that
the defending city champion is actually Tie Pylatuk of
With the latter not on hand for the race on Friday, Passi
would run to victory, covering a distance of 7kms in 27:25,
just ten seconds ahead of Caleb Beland of Bishop Carter,
easily the most improved local runner from one year ago.
A bit of a surprise in the senior girls race, not in
the sense that the first place ribbon was awarded to Lydia
Heimonen of Superior Heights (24:25). Rather, the battle
of Lockerby Composite teammates behind her produced an
upset as Miranda Boudreau (26:07) out-ran Sarah McLean
(26:52), with McLean looking to defend the city crown
that she claimed last October.
Following is a breakdown of the top five finishers in
all six races:
1st - Sydney Tarini (LOE) - 14:13.06
2nd - Katie Keenan (LCS) - 15:24.77
3rd - Hilary Clark (ELSS) - 15:30.01
4th - Carissa Holliday (MSS) - 15:50.24
5th - Leanne Britton-Foster (ELSS) - 16:10.86
1st - Aidan Martel (SCC) - 21:43.29
2nd - Nicholas Lambert (ELSS) - 22:06.56
3rd - Jacxson Cress (LIV) - 22:54.39
4th - Mathieu Dokis-Dupuis (ESMC) - 23:05.15
5th - Mark Thom (STB) - 24:18.80
1st - Karly Hellstrom (LAS) - 17:51.33
2nd - Allison Caswell (LOE) - 18:37.87
3rd - Paige St Jean (LOE) - 20:26.02
4th - Kara Passi (LAS) - 20:27.51
5th - Kennedy Parks (ESP) - 20:42.47
1st - Ben Lagadin (LIV) - 25:56.22
2nd - Jamieson Douville (ELSS) - 27:10.21
3rd - Dawson Nootchtai (STB) - 27:40.68
4th - Chris Dodds (LOE) - 28:05.27
5th - Stavros Gallant (LCS) - 28:10.11
1st - Lydia Heimonen (SHCVS) - 24:25.90
2nd - Miranda Boudreau (LCS) - 26:07.69
3rd - Sarah McLean (LCS) - 26:52.86
4th - Karly Piro (STB) - 27:45.32
5th - Ashley Sandre (LCS) - 28:04.65
1st - Liam Passi (LAS) - 27:25.38
2nd - Caleb Beland (BAC) - 27:35.81
3rd - Colton Lafrance (ESP) - 28:03.46
4th - Logan Emiry (ESP) - 28:54.94
5th - Walker Houghton (Englehart) - 29:55.75
The Benefits of Hot Yoga
Posted by Dr. Sarah Goulding ND on Aug 30, 2013 in Health Blog
||I’ve recently returned from yoga teacher
training through Power Yoga Canada and am just beginning to
understand the potential and influence of hot yoga. In the
past I’ve used yoga as a tool to challenge and exhaust
my body, and as a consequence, dabble with the experience
of calming my mind. I tried yoga for the first time when I
was in junior high, and I really didn’t like it. For
the next decade I kept trying different styles of yoga here
and there, and nope, still didn’t like it. I just thought
that yoga wasn’t for me, and that my mind raced too
much and that I needed a more physical exercise. That’s
what I thought until I started a regular hot yoga practice.
Different. World. For someone like me who is naturally pretty
inflexible, yoga in a cold room wasn’t allowing me to
truly get into the poses, and compared to my love of intense
sports like rugby, I just didn’t feel that I was getting
a solid workout. Hot yoga adds a whole new dimension of intensity
that satisfies my desire for a worthwhile muscular and cardio
workout. This intensity allows for the bonus benefit of calming
the mind! What a pleasant surprise! So for those of you who
think that yoga might not be hardcore enough for you to waste
your time on, give hot yoga a good solid try before you write
off yoga all together. I find hot power yoga to be tremendously
beneficial and below are a few reasons why.... Read
Sarah's full blog here
need your help!!
at the Turkey Gobbler
The Turkey Gobbler Trail Run is
the last event in the 2014 Sudbury Fitness Challenge, held on
Thanksgiving Monday – October 13. This run is a family-friendly
fundraiser for the Walden Nordic Ski Club youth racing program.
Held on the Walden Cross Country Fitness Club Ski Trails in Naughton,
the run includes a 1k kids race, 3k race and challenging 8k distance.
Sudbury Rocks!! members and race
coordinators Neil Phipps, Rob Marcolini and Sara McIlraith desperately
need at least 10 volunteers for race marshaling and start/finish
Volunteers receive a technical
Turkey Gobbler race shirt, and great snacks for helping. Volunteers
are needed from 9 to 12.
If you can help,
please email Sara at firstname.lastname@example.org.
See all run information below in Upcoming
Thank you for your support!
Its not too late
still register for the 10km clinic with Sara and Vince
taking place Monday evenings at 600.
Training Program News
We have FREE run club Wednesday nights at 6pm and
Sunday mornings at 8:30am.
Join us for FREE Practice
North News - by Dick
LU XC Running - Harry
Anderson Invite Results
The Laurentian women’s cross-country
running team competed at the Harry Anderson Invitational
in Rochester, this weekend, returning with a 3rd place performance
and 5 runners among the top-18 finishers.
The Voyageurs set another school record, as
they finished with an average time of 18:45 over the 5 km
loop. No Laurentian team has ever dipped below 19 minutes
for an average time on any course. Seven Voyageurs ran personal
bests in the contest.
The race was hosted by Roberts Wesleyan University
and involved 267 runners from 23 teams comprising a mix
of NCAA Divisions 1, 2 and 3 universities.
“It was a flat, fast course and our
times reflected that,” said head coach, Dick Moss.
“But our women have been tearing it up in practice
and we knew they were ready to pop some good times.”
“With over 260 runners on the line,
we needed a fast start,” said assistant coach, Darren
Jermyn. “Our runners did it beautifully, hitting the
first kilometer among the lead group, all within a few seconds
of each other. And they ran well as a team, with only 27
seconds separating the five top runners as they crossed
the finish line.”
Laurentian scorers were Emily Marcolini, 8th
in 18:33: Michelle Kennedy, 9th in 18:40; Katie Wismer,
10th in 18:43; Samantha Edwards, 13th in 18:49; and Maddy
Bak, 18th in 19:00. Displacers were Marissa Lobert, 21st
in 19:05 and Lyndsay Greasley, 38th in 19:47.
At this point in the season, the Laurentian
cross-country team’s win/loss record is 29/6.
The Laurentian harriers next race is the Queen’s
Invitational, on October 11.
8, Emily Marcolini, 18:33 (Personal Best)
9, Michelle Kennedy, 18:40 (PB)
10, Katie Wismer, 18:43 (PB)
13, Samantha Edwards, 18:49
18, Maddy Bak, 19:00 (PB)
21, Marissa Lobert, 19:05 (PB)
38, Lyndsay Greasley, 19:47 (PB)
82, Jenna Thornber, 20:40
140, Charlotte van Walraven, 21:25 (PB)
167, Kayla Gallo, 21:52
203, Morgan Bialkowski, 22:49
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Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <email@example.com>
information call me.
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