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   Hello Everyone,                                                                                                                                                May 26, 2016

In this Issue:


  1. Motivation Tip: Join a Running Club
  2. Training
  3. Upcoming Local Events - May 28 Defeat Depression, June 4 Brain Tumour Walk, June 5 Girls Run
  4. Running Room Update -
  5. Track North News - TNOR: Photos from the City Championships





Why Running Clubs Help Make Great Runners


By Chris McPeake, Longboat Road Runners


SudburyRocks!! runners on Laurentain Trail 2013

It was intimidating. That’s what I remember the most when I first thought about joining a running club. In a time before Facebook and Twitter, I scoured the internet looking for a group or club that I could join.

I had become tired of running all the time by myself and hoped to find people to run with once in a while. The problem was all of these running clubs seemed to be full of runners, really good runners. People who were fit, fast, and even ran races. I mean I ran but I was not really a runner there was no way I could join a running club. I had all but given up on the idea when I had a chance encounter with a group of runners from the Longboat Roadrunners. They sold me hard on coming out and joining them for a run. My whole I’m not a runner fell on deaf ears. “You run don’t you? That makes you a runner.”

Joining a running club was probably one of smarter things I have done. Early on I learned that inside the running club nobody cared how fast I was or how far I could run except for maybe me. It opened up a whole new world when it comes to running and provided a much needed support system as my running goals changed and grew. What you can get out of a club all depends on what you are looking for but the benefits can be endless.

One thing about runners is that we like to talk about running, just ask any non runner. The wealth of experience and knowledge you find in most clubs is immense and other runners love to share. With the growth of social media now finding a club or group that fits your running needs should be far easier and less intimidating than when I was first starting out. Want to train hard, run group tempos, speed work and improve your race times there are clubs for that. Want to get some decent coaching and training plans, no problem. Want to run easy and drink beer afterwards there is a club just for that as well. What you will end up discovering is that there are many runners that run with multiple groups depending on what they want to get out of their running.

One of the perhaps unexpected benefits that the appears to come out of a wide range of individual clubs is a much stronger and vibrant running community as a whole with the clubs really helping to keep social connections between many different runners in a sport that can sometimes be seen as solitary. Are people still intimidated at the idea of joining a club or group? I want to say no, but in my experiences coaching runners and clinics have lead me to believe that yes it is still intimidating for some, especially newer runners. Don’t let that stop you, find a group that is a good fit for you. You will be glad you did.

Rocks!! at Laurentian Lake




Excerpted from “Run Like a Champion: An Olympian’s Approach For Every Runner”

by Alan Culpepper. Copyright © 2015 by Alan Culpepper. Published by VeloPress and reprinted by permission. All rights reserved.

forwarded By TimUuksulainen

Several years ago I had a business meeting with the then mayor of Tempe, Ariz., Hugh Hallman. At the time we met, he was training to run a marathon and was leading a charity organization that had raised a lot of money through a race. He had only been running for five years but had come to fully embrace the essence of running and the freedom, clarity of thought, and daily satisfaction of accomplishment it brought to his life.

As we concluded our meeting, he told me he was going to meet his wife for an evening run together. I was amazed that he still had plans to run after what had surely been an exhausting day, but it was a good example of how he found balance in his life. He shared that he absolutely had to run, not only for his sanity but also because it was his time to connect with his wife and talk about their days. After they ran, he would go home and eat, shower and work a few more hours before going to bed.

What’s the point of that story? As long as you schedule for it and make it a priority, running can fit into any schedule. Sure, plenty of things will get in the way—the biggest variables for most runners, regardless of ability or experience level, are weather, illness, travel, and family or work commitments—the key is knowing how to manage those situations. Sometimes compromise is in order. The key question you have to ask yourself is whether the workout or run will set you back.

You may have heard that running in harsh weather conditions makes you tougher. But does it? While there are times when you can gain a psychological edge by proving to yourself that you are mentally strong enough to run on a windy day or that you’re not going to curtail a workout because of drizzle, trying to combat the elements often just breaks you down mentally and can lead to lingering ailments or even injuries. Your training, if prescribed correctly, should be challenging enough without having to fight the weather. That doesn’t mean that you can’t run if the weather isn’t ideal. But you don’t always need to go head-to-head with it either. Mother Nature is a powerful and often relentless force. Yes, there is satisfaction in running in cold weather, completing a good workout on a windy day, or refusing to back down when the weather changes unexpectedly. But there is a big difference between dealing with the weather and fighting it. Dealing with it is empowering; fighting with it is draining.

Fighting it: You’ve planned a long run with a training partner on a standard loop in which you know the mile markers. But when the time comes to do the run, you find that the wind is blowing at 25 mph and gusting even higher. Instead of changing your plans, you head out with your partners and hope it won’t be as bad as it seems. You get battered by the wind for two hours, and worse, you don’t feel as strong as your training partner, which undermines your confidence and leaves you emotionally down in the dumps.

Dealing with it: Instead of starting a long run in miserably windy conditions, you and your training partner opt to either take a new route that is sheltered from the wind or delay the run for a few hours to see if conditions improve. This doesn’t mean you are weak or lack toughness; it means you’re smart and want to get the benefits of the long run without the detrimental side effects.

Fighting it: You have a tempo run planned that you normally run at lunchtime, but the weather ends up much warmer than expected. Defiantly, you head out in the heat of the day and run the workout as intended. You wind up cooked from your efforts, and the ensuing dehydration and fatigue take their toll over the next several days.

Dealing with it: Instead of pushing on through the heat, you consider pushing your workout back a day or shifting the session until later that afternoon, when it is cooler. You get the benefits of running at a sustained tempo pace without the lingering negative effects brought on by the heat.

Fighting it: You wake up on a morning when you have a speed workout planned to find that a few inches of snow have fallen overnight. Trying to prove to yourself that you’re tough enough to run in wintry weather, you forge ahead with the workout on your normal loop. You find yourself frustrated with the pacing of your intervals and irritated due to slipping around for an hour. You also put yourself at greater risk of injury from the unstable footing.

Dealing with it: You decide to either simulate the workout indoors on an indoor track or on a treadmill or bump the workout to the next day.

There are times to break from your routine and times to push onward. If unusual circumstances demand compromise, be creative with your training. Using a treadmill is a great alternative when dry ground and safe footing are not an option or when heavy winds make it impossible to run with a consistent gait. You will get a better workout on the treadmill than slipping around on snow-covered trails or being battered by the wind. What’s the bottom line? Don’t consider the weather your enemy or an unnecessary stressor that is impeding all the progress you’re making toward your ultimate goals. Yes, weather can be an obstacle and can change unexpectedly. Keep your perspective, and don’t allow it to be more than a small variable, a temporary impediment to work around. By adapting your workouts with small adjustments or schedule changes, you can still maximize your training efforts, avoid injuries, and maintain your long-term psychological composure.




Upcoming Local Events

  May 28, 2016

Website: https://mdsc.akaraisin.com/Common/Event/Home.aspx?seid=11687&mid=8



   June 4, 2016



Saturday, June 4, 2016 | Bell Park - William Bell Gazebo

Registration opens at 8:30am - but if you sign up now, you can avoid some of the lines!

2.5km or 5km walk or fun-run - there's no competition involved

After the Walk, stay for fun and refreshments as the grand total you help fundraise is announced. Research, support programs, information, advocacy, awareness and HOPE - You make all of this possible by joining your Sudbury Brain Tumour Walk.



  June 5, 2016

Laurentian University Fitness center

Event Details: Cross-country run or walk – 2.5, 5 or 10 km

When: June 5, 2016 from 8:30am to 1pm
Where: Sudbury, Ontario

Information and Registration





Run Club Update




Store News


Good Afternoon Runners,

Hope everyone enjoyed there long weekend and are enjoying that it is already Tuesday Yay. I wish everyone a great race that are taking part in the Ottawa race weekend it is sure to be another great weekend in Ottawa. Also to those racing at the Nossa track and field championshps Wednesday and Thursday good luck.

Still on till the end of the month if you are looking for a new Garmin watch the Running Room is offering the Forerunner 230 is down to $259. The Forerunner 235 is down from 449 to 329 those are some great deals on these new sleek watches.

Also from now till the end of May if your a compression socl lover the CEP socks are on sale for 20% off which is awesome.

I wish everyone a great rest of there shortened week and a great race weekend coming up.

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


TNOR: Photos from the City Championships

Excellent City Championship by TNOR athletes. More on results later, but in the meantime, here are some photos from the meet, hosted on our SmugMug website. Videos are at the end. Hover over the photo to see its title (mainly for the vids). Click the arrow icon on the bottom right to download.

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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