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                  Hello Everyone,                                                                                                                                                                                November 12, 2025        

                    In this Issue:

     

  1. SudburyRocks!! 26th Annual Santa Hat Run
  2. Luoma and Belzile finish back to back, lead SDSSAA runners at OFSAA
  3. Hitting the caffeine sweet spot for heart health and performance
  4. Sudbury Rocks Running Club - Group Runs
  5. Photos This Week,
  6. Upcoming Events: Dec 6 Santa Shuffle, Dec 20 Santa Hat Run
 

 

 

26th Sudbury Rocks Santa Hat Run - 2025 Edition - Saturday December 20th @ 8am

Mark Your Calendars!


We will meet at the Sudbury Armouries located at 333 Riverside Dr. There is lots of parking in the compound and all are welcome. We will go for a one hour run and then meet in the Irish Mess for coffee and pot luck at 0900h. Vince and I will provide coffee and tea. Washrooms and change room are available on site. Please be early for the annual group photos. Santa Hats and Ugly Sweaters are strongly encouraged. Please no running spikes indoors.
Google maps pin = https://maps.app.goo.gl/aKeamYW1ZzPxhvRt7
Note - There will not be a run out of the Elizabeth St location on this day.
PS - Vince and I will be in at 0700h to start the coffee and setup.

Andrew Breckon

 

 

 

 

Luoma and Belzile finish back to back, lead SDSSAA runners at OFSAA
Randy Pascal
2025-11-05

Julian Luoma was already extremely fast. Now he has a cross-country training partner locally almost his equal.

A junior at Lo-Ellen Park Secondary School, Luoma recorded the best finish of any SDSSAA athlete at the 2025 OFSAA Cross-Country Championships in Brampton on Saturday, placing ninth in a field of 270 or so, covering the 5km distance in a time of 16:54.25.

The best news, from a local perspective, was that Maxime Belzile of E.S. Macdonald-Cartier was right on his heels, crossing the line in 16:58.96, good for tenth place.

After cracking the top-five at OFSAA one year ago as a novice, Luoma certainly had a far greater comfort level as he made a return visit in grade 10.

“I was less nervous this year because I knew what I was getting into,” said Luoma, whose first and foremost sport remains nordic skiing, the pursuit he wishes to follow beyond high-school.

“As far as the race itself, the course was a bit different. Last year was a golf course so I had a bit of a different approach, technically speaking.”

Perhaps because of the very nature of the non-standardization of the race trails that exist within this version of running, Luoma takes a more organic approach to get a feel for just how well he may or may not be performing on a given day.

“I tend to gauge my pace when I train or race not off the speed but more by feel,” he said. “I just think that the feel incorporates more how tired your body might be. I want to be hurting a bit in the race. There’s a certain amount of hurt that I know is good.”

Following is a complete listing of all of the Sudbury athletes who cracked the top 100, putting them in roughly the top third of their field:

Senior Boys Division (6km)
Raphael Belzile (ESMC) – 55th – 20:38.18
Jack Ellis (SSS) – 88th – 21:11.62
Isaac Longston (LCS) – 93rd – 21:17.92

Senior Girls Division (6km)
Lily Bignucolo (LEP) – 42nd - 23:56.36
Megan Pineau (LEP) – 92nd – 25:11.92
(team was 9th overall – Lea Maki / Alessandra Melo / Bridget Osezua)

Junior Boys Division (5km)
Julian Luoma (LEP) – 9th – 16:54.25
Maxime Belzile (ESMC) – 10th – 16:58.96
Karim Kaidi (Hanmer) – 92nd – 18:45.55

Junior Girls Division (5km)
Lia Paille (LEP) – 57th – 20:55.35
Ewa Breckon (LEP) – 78th – 21:29.03

Novice Boys Division (4km)
Dax Hester (LEP) – 32nd – 14:44.41
Lincoln Elliott (LEP) – 74th – 15:25.91
Zidan Eldahhan (LEP) – 92nd – 15:36.61
(team was 7th overall – Camden Poirier / Fisher Picken)

Novice Girls Division (4km)
Mila Drozdowsky (BAC) – 46th – 17:11.65

Mixed Para Division (4km)
Dante Ricketts (LAS) – 15th – 18:54.42 (intellectual – 14th of 53)
Sophia Carlson (MMT) – 41st – 24:22.34 (ambulatory – 1st of 3)

 

 

 

 

 

Hitting the caffeine sweet spot for heart health and performance

________________________________________________________________

For years, runners with heart concerns have been told to treat coffee like a frenemy, but a new study might just be changing the narrative. If you’re concerned about irregular heartbeats or atrial fibrillation (A-Fib), you should check out: “Coffee may protect against irregular heartbeats.” The report from NBC cites a recent clinical trial which looked at 200 older adults with a history of A-Fib. It found that participants drinking at least one cup of coffee daily actually had a lower rate of recurrence (47%) compared to the no-caffeine group (64%). One cardiologist noted the main takeaway from this study is that one cup a day appears safe for this group. What "one cup" means gets complicated, especially since the FDA recommends a daily limit of 400 mg. According to “How Much Caffeine Is Really in Your Coffee?,” the amount can vary significantly. Consumer Reports found a single large (20 oz) coffee from Peet’s (468 mg) or Starbucks (414 mg) can put you over that limit, while an 8-ounce home-brewed cup of Café Bustelo packs 175 mg. For a gentler brew, a small cup of Folgers Classic Roast contained only 57mg. For runners, finding their sweet spot is key, as “Coffee & Running: How Caffeine Helps Your Training + How Much to Drink” explains. Caffeine is a performance enhancer that may improve endurance by 2-7% by blocking the brain’s fatigue signals. The article states the optimal dose for performance is generally 3-6 mg per kilogram of body weight (e.g., 210-420 mg for a 154-pound person), taken 30-60 minutes before you run. Consider saving that boost for hard workouts and race day to keep the benefits potent.


 

 

 

 

 

 

Sudbury Rocks Running Club - Group Runs


    Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
                    Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.

Wednesday pm location

Saturday am location


 

 

 

Photos This Week

Nov 5 Wednesday pm run

Nov 5 Loach's Path

Nov 5

Nov 6 Robinson Lake

Nov 6 Fielding Park

Nov 6

Nov 6

Nov 6

Nov 6

Nov 6

Nov 6

Nov 7 Moonlight Duck Trail

Nov 8 Rocks!! Saturday am run

Nov 9 Minnow Lake

Nov 10 Moonlight

Nov 11 Moonlight backcountry

Nov 11 Laurentian Lake

 

 

 

 

 

Upcoming Events

 

 December 6, 2025

5K FUN RUN & 1K ELF WALK
Lace-up your running shoes and join us
for a day of family fun to raise money for
Sudbury Cedar Place, Women & Family Shelter.

Saturday, December 6th, 2025 @ 10:00 am
Delki Dozzi Running Track at
3 Mary Street, Sudbury, ON
For information, call or email Ashley 705-586-3293 ext 3000
ashleygrant@salvationarmy.ca

Please Register yourself or your team online at:

https://raceroster.com/events/2025/105692/santa-shuffle-fun-run-and-elf-walk-2025-sudbury

 

 

 

 

 

 

26th Sudbury Rocks Santa Hat Run - 2025 Edition - Saturday December 20th @ 8am


We will meet at the Sudbury Armouries located at 333 Riverside Dr. There is lots of parking in the compound and all are welcome. We will go for a one hour run and then meet in the Irish Mess for coffee and pot luck at 0900h. Vince and I will provide coffee and tea. Washrooms and change room are available on site. Please be early for the annual group photos. Santa Hats and Ugly Sweaters are strongly encouraged. Please no running spikes indoors.
Google maps pin = https://maps.app.goo.gl/aKeamYW1ZzPxhvRt7
Note - There will not be a run out of the Elizabeth St location on this day.
PS - I will be in at 0700h to start the coffee and setup.

 

 

 

 

 

 


 


 

 

 


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