|     
     
          
  
          
 
   
             
              |          Hello 
                  Everyone,                                                                                                                             
                                      
                       May 
                  17, 2018              
                       In this Issue: 
                   
                    | 
                          SudburyRocks!! - by 
                          Randy PascalOn Mother's Day Racing 
                          - by Michelle BrunetteSudburyROCKS!!! Marathon 
                          2018 -- A race to remember - 
                          by Ryan MarsawSudbury Fitness Challenge Rankings 
                          UpdateUpcoming Event 
                          May 27 MOVE Series Cancer Centre Walk, Run, BikeRunning Room Run Club Update: Track North News 
 |    |  
              |  |    
             
              |   
 
 
 2018 Half, Marathon 
                  and Marathon Relay Start PASCAL: Rocks runners 
                  surprise themselvesBy 
                  Randy Pascal, For The Sudbury Star
 Monday, May 14, 2018  
                  
                    | 
   |   
                       It wasn't just the running elite who were 
                        thankful for the most outstanding weather conditions enjoyed 
                        for the annual Sudbury Rocks Marathon in quite a few years. The ultra skilled and weekend warriors 
                        alike were out in droves, easily numbering several hundred, 
                        as the downtown streets were flooded with those who entered 
                        their specific event with goals of all shapes and sizes. At the front of the pack, in a handful 
                        of distances, were those who squeeze in these races amongst 
                        the year-round training regimen they maintain with their 
                        post-secondary teams.   |  
                   
                    |   
                       Now 20 and having just completed his second 
                        year of kinesiology at Laurentian University, varsity 
                        cross-country runner Caleb Beland captured the Continental 
                        Insulation 10-km event in a time of 34:03. This, directly on the heels of competing 
                        in both the 800-m and 1,500-m events on Saturday at the 
                        Nipissing Invitational in North Bay. "I was surprised; 
                        I wasn't expecting it to feel as good as it did," 
                        said Beland. "But I put in a really good base coming 
                        into this outdoor track season. My fitness is really there 
                        right now. "It shows that Darren (Jermyn) and 
                        Dick (Moss) really know what they're doing," added 
                        the graduate of Bishop A. Carter in Hanmer. "You've 
                        got to believe in the process, and it feels great to be 
                        having success." More of a long distance runner to this 
                        point, Beland tinkered with the 1,000-m distance during 
                        this past indoor season, suggesting the two avenues could 
                        play well off one another. "I have the fitness, but where the 
                        speed comes from is my strength, which I have really been 
                        working on," he said. "When it comes down to 
                        it, it's good to have that middle distance grind for the 
                        last two kilometres of a race. It's something to look 
                        forward to going into cross-country season." His Track North teammate, Brendan Costello, 
                        is something of a mirror image for Beland. Also present 
                        in the field in North Bay on Saturday, Costello tackled 
                        the 400-m and 800-m, and noted a little different effect 
                        than his friend. "My legs hurt; they're definitely 
                        tired," he said with a laugh. Not that this would stop him from crossing 
                        the line first in the Carmen P Talarico RE/MAX 5-km race, 
                        recording a solid time of 17:07. "Today was supposed 
                        to be more of a workout effort than a race effort," 
                        noted Costello. "My normal five kilometres would 
                        be under 16 (minutes), but I got out and made sure I was 
                        comfortable today, got a nice tempo in." After missing two months almost exactly 
                        one year ago this time, dealing with IT band syndrome, 
                        the Lo-Ellen Park Secondary School graduate is taking 
                        a bit of a different tack as he prepares for the summer 
                        season. "I'm being a lot more careful this year, 
                        really easing my way back into things, building slowly 
                        rather than jumping right back in." Having just aged out from the junior ranks, 
                        Costello is looking to compete at nationals this year 
                        as a senior athlete. "We'll see how that goes, because 
                        I'll be racing against some of the big names, Brandon 
                        McBride, Rob Heppenstall and all of them in the 800-metre." Scott Rienguette will pass, thank you 
                        very much, in going toe to toe with Canadian Olympians. 
                        Still, the 40-year-old father of four was, quite impressively, 
                        right back in the swing of things, completing the 5-km 
                        in a time of 19:09, just a week after running his first 
                        ever marathon last weekend in Mississauga. All of this after expanding his athletic 
                        horizons, not all that long ago, to include a more dedicated 
                        approach to running. "Last October, I ran my first 
                        half, and I thought I would give myself six months and 
                        try and run a full," said Rienguette. "The actual 
                        race went pretty much as planned, but I was surprised 
                        at the amount of recovery time. It beat me up for two 
                        to three days." Of course, entering the Mississauga Marathon 
                        with a target time of 3:30 or so, and finishing with a 
                        Boston Marathon qualifying clocking of sub 3:15, might 
                        well cause one to be a little sore. Pretty remarkable, 
                        given his soft introduction to his new pastime from fellow 
                        parent and runner, Stephanie Venturi. "I really picked it up about a year 
                        and a half ago," recalled Rienguette. "There 
                        were a few parents on my son's baseball team that ran. 
                        We had to get to the field about an hour before the games 
                        and I wasn't coaching, so it was real convenient to just 
                        go for a run. With four kids, I've got no time to go the 
                        gym, but throwing my running shoes on this way was easy." Fifty-two-year-old Lively native Keith 
                        Clement can also link his recent running success to one 
                        of his children. A mainstay at local races for at least 
                        the past 15 years or more, Clement was thrilled to complete 
                        the Purdue Family half-marathon on Sunday in a time of 
                        1:53.57, his fastest time in about eight or nine years. "My daughter (runner and nordic ski 
                        coach, Marlee Clement) introduced me to hot yoga about 
                        three to four months ago," said Clement. "It's 
                        a type of yoga that we would do every week. It helps with 
                        your core, it helps with your strength." And while he remains committed to making 
                        his way out to the Rocks Marathon, the Firecracker Road 
                        Race and the Sudbury Masters Ramsey Tour, he has no inkling 
                        to join the likes of Rienguette in doubling his distance. 
                        "I have no interest in doing a marathon whatsoever, 
                        none," said Clement. "It's not on my bucket 
                        list. It just sounds way too hard." While a marathon might seem hard for most 
                        adults, even a 5-km can seem like a challenge when you 
                        fall into the 12-and-under division. Thankfully, Pierre 
                        Dumont and a couple of fellow teachers offered a solution. The trio of co-workers at Holy Cross Catholic 
                        Elementary School joined roughly 25 students in grades 
                        three to six at the Rocks 5-km race on Sunday, but not 
                        without guidance and preparation. "Three times a 
                        week, we would lead a group of students out for three 
                        to four kilometer runs during our lunch break," stated 
                        Dumont. "Luckily, there were three of us 
                        (teachers). I would explain the route we were taking, 
                        we would vary it daily, and one of us would stay with 
                        the faster kids, one with the middle group, and the last 
                        one with the walk and run group. But we would all meet 
                        up somewhere along the line and try and finish roughly 
                        at the same time." Randy Pascal is That Sudbury Sports Guy. 
                        Read him twice per week in The Sudbury Star.    |  http://www.sudburyrocksmarathon.com/ 
 
 On Mother's Day Racing by Michelle Brunette 
                   
                    |   
                        
                          | 
 Mother's Day May, 2013 | On 
                              Mother's Day Racing: Part 1 by Michelle 
                              Brunette May, 2013SudburyROCKS Race Run Walk for Diabetes
 As a mother, nothing quite beats 
                              a Mother's Day run! This year is especially meaningful 
                              as I trained and ran with Lisa Adler; both of us 
                              have active 3-year olds, and NON-stop 1-year olds. 
                              Leading up to race day we both could have found 
                              respectable reasons not to run but, like all mothers 
                              must do, we settled for good, if not great, in our 
                              training. Our runs became our version of a weekly 
                              coffee-date; our kids always welcoming us home for 
                              sweaty kisses. Race morning started with a regular 
                              question for young moms "how did the baby sleep?" 
                              (4:30am for me, 6:00am for Lisa). As we pass other 
                              female runners, volunteers, organizers on the course, 
                              we smile, knowing that their day started like ours: 
                              kids up, fed, brushed, dressed, dog walked. Check! 
                              Making sure the family is "good to go" 
                              before any of us moms even try to step into our 
                              own shoes. En route, Lisa and I took advantage 
                              of the best perk of the race - almost 2 hours of 
                              uninterrupted talk time! Our lovely chaperones, 
                              Mike Sheridan and Mike Wilson, kept good pace and 
                              company (until our inner rebellious teenagers took 
                              over and we blew by them 5km out from the finish 
                              line!). We finished the Half with a respectable 
                              1:54 time; not our pre-kids best, but we felt strong 
                              throughout and kicked it up in the final KMs. The meaning of this Mother's Day 
                              run was boosted as I brought my medal-clad body 
                              straight to the hospice - this time the sweaty kiss 
                              was for my own mom who is doing a different kind 
                              of marathon. Lisa and I both learned strength and 
                              endurance from my mom, lessons that won't be lost 
                              on our kids when they lace up for their own 'real' 
                              ROCKS race, I am sure not too many years away... Michelle Brunette |    
                         
                          | 
 Mother's Day May 13, 2018 | On Mother's 
                              Day Racing - Part 2 - Five 
                              Years Later I stumbled on the above post that 
                              I'd written after a great ROCKS race in 2013. Lots 
                              has changed in those five years and I've learned 
                              more lessons about why it's important for moms to 
                              keep running. We moved to 'the Valley'. 
                              Run dates with my husband Jamie on the Valley trails 
                              taught me how important it is for couples to prioritize 
                              health, and each other, as a way to set good examples 
                              for our kids. Our girls welcome us home with fewer 
                              sweaty kisses than they did five years ago because, 
                              instead, they are outside riding bikes and skateboards, 
                              being the active girls we want them to be.  I finished my PhD. 
                              Over the last five years, my research pointed to 
                              some scary statistics about the rates that girls 
                              and women leave sport, but also the importance of 
                              community organizations, like the ROCKS, in encouraging 
                              and celebrating female participation. ChipTime recorded 
                              58% of ROCKS finishers as female, with women rocking 
                              the 10km (making up 69% of the pack!). It was fantastic 
                              to see so many people pushing strollers, really 
                              emphasizing the family-friendliness of this event 
                              #championher. My mom died. 
                              A few days after I completed the 2013 ROCKS half 
                              marathon, my mom, Wendi Belanger, passed away. This 
                              year, instead of going straight from run to hospice, 
                              I went to the mausoleum and thought about how much 
                              my mom would have loved a day like this: sunshine, 
                              smiles, and positive energy all around. She would 
                              have especially loved seeing the little ladies that 
                              my daughters have become, energetic and confident, 
                              as they crossed their first 5km finish line at 6 
                              and 8 years old. I am sure I wasn't the only one 
                              on the course who was missing, but celebrating, 
                              my own mom. I am inspired by the many mothers who 
                              finished strong, even when it hurt (Ania Derecka). On Mother's Day, I am glad to share 
                              it with the ROCKS: the runners, the volunteers, 
                              and the organizers who make this race unique. May 
                              13th felt like a celebration of the kind of mother, 
                              and family, that we strive to be: active, healthy, 
                              happy, strong, and community-connected.  |      |      |    
             
              |   SudburyROCKS!!! Marathon 
                  2018 -- A race to rememberby Ryan Marsaw
 
 Ryan Marsaw crossing 
                  the finish line with Lindsay Moreau-Verlaan  (co-winners of the 
                  2018 CIS SudburyRocks!!! Marathon) 
                     
                      | 
 I woke up very early on 
                          the morning of May 13th feeling cautiously optimistic.Not because I thought that I could win the marathon, 
                          or that I could run a
 personal best time. I felt optimistic because there 
                          was a good chance that I
 could actually just *finish* the race. That's a feeling 
                          that was not on my mind
 even three weeks earlier, following my last long, long 
                          run of training.
 Let me back up a bit: Since my very first run of the new year 
                          I'd been nagged by hip, groin andiliotibial band pain in my right leg. It was nothing 
                          new actually, because I've
 had similar issues over the last three years at that 
                          time of year, usually due
 to running on uneven surfaces in the winter months. 
                          What was different this
 time was that the pain did not subside, even long after 
                          the ice and snow had
 melted away.
 Someone famous once said that fear is 
                          a great motivator, and with less than amonth to go before the marathon I was getting scared. 
                          Over the seven years that
 I've been a long distance runner I've raced while undertrained, 
                          overtrained (and
 even untrained!), but for the first time in my life 
                          I thought that I'd be racing
 injured.
 Call it laziness, or pride, but I forgoed 
                          seeking outside help and chose toresearch my leg issues on my own. An online search led 
                          me to a web site that
 described my symptoms, and following their directions 
                          I was able to incorporate
 a couple of new stretches into my stretching routine, 
                          hoping against hope that
 they would help. The last three weeks of training saw 
                          me taking more time off
 from running than I would have liked. Three or four 
                          days off in a row became
 the rule rather than the exception, but I figured it 
                          was better to err on the
 side of caution rather than risk getting hurt any further.
 Little by little I could feel the effects 
                          of the new stretches taking shape, andwith a little more than a week to go before race day 
                          I was optimistic that I
 could run 42.2 kilometres.
 --- One of the things I probably enjoy the 
                          most about racing in Sudbury is seeinglike-minded people on the start line. We all share the 
                          same passion for the
 sport and it's always nice talking with the regulars 
                          who lace up for an event
 such as the SudburyROCKS!!! races. In smaller events, 
                          there's always the
 challenge of finding a competitor with the same speed 
                          as one's own. Over the
 years I've done my share of racing alone, and for those 
                          who've done the same can
 surely attest to the mental aspect of running solo. 
                          Thankfully I've been quite
 blessed in being able to race against people who've 
                          given me opportunity to
 challenge myself even more. I'm thinking Sara McIlraith 
                          in the 5K, Jordan Nurmi
 in the half marathon just to name a couple.
 However, there's one person whom I can 
                          truly call a "race running partner" as oflate, and that's Lindsay Moreau-Verlaan. I met Lindsay 
                          less than a year ago at
 one of the Finlandia trail runs. The two of us had run 
                          the Ottawa marathon two
 months earlier and our finishing times were separated 
                          by less than a minute. In
 many races since then our times have been eerily similar. 
                          So when I heard back
 in February that Lindsay was going to be running the 
                          SudburyROCKS!!! marathon I
 was pleased, thinking that I'd have some company at 
                          my speed for the vast
 majority of the race.
 I think most distance athletes have 
                          a vision of how a race will unfold. Fromexperience I can truly say that how things play out 
                          in our heads rarely
 translate into what actually happens on race day. In 
                          fact I didn't see Lindsay
 at all in the first half of the race, but then my mind 
                          was focused primarily on
 not going too fast, and making sure I wasn't doing anything 
                          dumb to get injured
 again.
 At the halfway point I was already feeling 
                          tired, and the doubts began to slowlycreep in. I think that if I had been running alone in 
                          those last 21-plus
 kilometres my race would have turned out a lot differently. 
                          Fortunately I could
 see a good number of marathoners and relay runners in 
                          the distance, so I began
 to focus on playing catch-up in order to take my mind 
                          off the mental anguish
 that comes from running solo in such a humbling distance 
                          race. Before I knew it
 time began to speed up and the kilometre markers somehow 
                          kept taking less time
 to appear.. 25 km, 26, 27... At around that point I 
                          caught up with Francois, a
 Quebecois who was in Sudbury for the race. He was heading 
                          to Alberta for work
 and stayed in Sudbury solely to run the marathon. It 
                          turns out that Francois
 had run a marathon just two weeks earlier in Quebec, 
                          but his 3-hour 30-minute
 goal time for SudburyROCKS!!! meant that I'd have to 
                          pass him eventually, which
 I did, but so much sooner than I would have liked. (I'd 
                          see Francois cross the
 finish line in 3:29:59 -- right on his goal time for 
                          third overall.)
 It wasn't until I hit the turn onto 
                          Falconbridge on the second loop of thecourse that I could see (faintly) the lead bicycle, 
                          and another little while
 before I could see who the leader actually was. Well, 
                          it was more of a
 confirmation, really. It was Lindsay Moreau-Verlaan, 
                          and I was chasing her
 down. I caught up with her at roughly the 37-kilometre 
                          point and I don't think
 I've ever felt a weight that heavy lifted from my shoulders 
                          in any race before.
 The next 25 minutes felt like a blur. Everything I imagined 
                          happening in this
 marathon was starting to materialize. There was no "hitting 
                          the wall," my legs
 had new life and I finally got my chance to run neck-and-neck 
                          with Lindsay, if
 only for the last 5 kilometres of the race.
 The two of us crossed the finish line 
                          1 second apart. --- I'd like to express my sincere thanks 
                          to Brent, Vince, Andrew, Glen and all theother volunteers who made the 2018 SudburyROCKS!!! Race, 
                          Run or Walk for
 Diabetes such a memorable day.
 I cannot wait for the registration process 
                          for the 2019 SudburyROCKS!!! eventsto open. Next year's race will be my 11th straight.
 Oh, and my leg? It feels better now 
                          than it has since, well, a very long time.Knock on wood...
 Ryan
 |    |    
             
              |  
                    
                     
                      |  
                          
 Points Scoring 
                            System 
 SudburyRocks!! Marathon 
                            Top 3     |    |      
           
            |  
                Upcoming Local Events   
                   
                    |  
                           May 
                          27, 2018 
 
     |      |      
           
            |  |  |  
           
            |  
                
     
                   
                    |  
                         
                          Store News   Good afternoon Sudbury Runner's and Walker's, Sudbury Rocks race has come and gone it was a very 
                            exciting weekend and we were blessed with some of 
                            the best weather we've had in present memory, with 
                            lots of stories that came out of the weekend. It was 
                            very nice to see some familiar faces. Next up on the 
                            ontario race scene is the Ottawa race weekend May 
                            26th and 27th tons of people will be gathered to take 
                            in one of Canada's primary races. See you all at Run Club tonight 6pm Cheers, your Sudbury Staff, Eric, Caleb, Brendan, Ania, Sam  Training Program News
 The next round of clinics are coming up starting with 
                            the
 10km clinic starting Tuesday April 24th at 6pm
 Women's only clinic set to start Saturday April 28th 
                            2018 at 10:30am
 Followed by the Learn to Run and 5km on Monday April 
                            30th at 6pm
 The Half marathon clinic is starting its 18 week program 
                            Thursday April 26th Followed by the Marathon Clinic 
                            Friday April 27th for a fall Half and Marathon respectively.
        We have FREE run club 
                            Wednesday nights at 6pm and Sunday mornings at 8:30am.     |    |    HOME 
          | ABOUT US | CONTACT 
          | ARCHIVES | CLUBS 
          | EVENTS | PHOTOS 
          | RACE RESULTS | LINKS 
          | DISCUSSION
 All photos images and content copyright Sudbury Rocks!!
 
  
          
         |