Hello Everyone,                                                                                                                                                                                                                                   Februay 8, 2023        

     In this Issue:


  1. Sofie Manarin Nickel Loppet 2023
  2. Registration is OPEN for the SudburyROCKS!!! Marathon Events
  3. Apex Trail Races 2023
  4. Pain, Momentum, Sacrifice and Glory: When is Punishment Good?
  5. Photos This Week
  6. Upcoming Events: May 28 SudburyROCKS!!! Marathon
  7. Running Room Run Club Update: 
  8. Track North and Laurentian XC News Race Day! Laurentian Track & Field Team competes at York Open







Sofie Manarin Nickel Loppet 2023
The 2023 version of the Sofie Manarin Nickel Loppet is a NOD series event and a Sudbury Fitness Challenge event.

Event will be held Sunday February 12th, 2023






Registration is OPEN for the SudburyROCKS!!! Marathon Events

We are enthusiatically returning as an in person event







Apex Trail Races 2023








Pain, Momentum, Sacrifice and Glory: When is Punishment Good?
By Ben Kaplan - February 8, 2023

Ben Flanagan isn’t only one of Canada’s best runners, he’s certainly amongst our most ambitious. The holder of Canadian records in the 10K and half marathon, he makes no bones about being greedy in his desire for even more slots in the record book.

“I was happy last year setting road records, but everything this season is about making the national team and qualifying for the World Championships this summer,” he told me, before the 28-year-old went on to set a new personal best in the 3000-metre last weekend at the New Balance Grand Prix. “All of my decisions right now are based upon accomplishing that goal.”

The one thing you probably share in common with Ben Flanagan is a desire to achieve your goal. However, there’s certainly a sweet spot between safety and going hard, taking a day off or completing one last rep and, like when the temperature drops to below negative-40 in Manitoba, running outdoors in three pairs of mittens or skipping your workout, saving your energy for another day.

Flanagan, a sponsored athlete for the buzzy new Swiss company On, has spent oodles of time thinking about glory and pain. He’s suffered stress fractures and says that, eighteen months ago: “I literally broke.” So while Flanagan continues dreaming big—including setting the 5K record, qualifying for the Olympics and, eventually, scaling up to the marathon—he’s also meticulously cautious: he’s stepped over the ledge and he’s gotten himself burned.

“I have a negative relationship with the term ‘punishment,’ and prefer ‘sacrifice,’ as a framing method, and it’s good to have an understanding of what you’re putting yourself through,” continued Flanagan. “When you finish a workout that’s so challenging that you never want to do it again, that’s problematic and not sustainable—and probably does more damage than good.”

It’s interesting the concept of ‘damage,’ because working out is, by definition, tearing your muscles apart and rebuilding them to be stronger. The process, by definition, is uncomfortable. But how much discomfort is helpful, especially when trying to go further and faster and finding a new threshold for your own capabilities? Flanagan pushed himself past his breaking point, learned his lesson, and now is aware of his body, and his times improved. The question is: how should all of this relate to you?

“I’ll run solidly into the -30s, because nothing makes you feel like more of a super hero than coming home from a run in those temperatures and being able to say that you did it,” says Kirsten Parker, who, in addition to hosting the podcast Women Run Canada, works at the Manitoba Marathon, one of Canada’s best summer events. Parker, a proud middle-of-the-pack athlete, has asthma and knows that icy roads are dangerous, but says there’s a mental edge she gains when defeating the elements. She said, “Knowing that you are doing something that 90% of the population thinks is crazy feels good!”

Obviously the hurt we feel in practice can translate into race day success and some of the reason why we run in the first place is the feeling of accomplishment after achieving difficult things. But our hobby shouldn’t always be punishment and if your workouts leave you crippled, it will be difficult to sustain. Flanagan also brought up an interesting training phenomenon in our conversation, which could be another way of framing the conversation: momentum.

Whether it’s a long run or a training day off, as runners we strive to build consistency. And so if a hard run knocks you out for the rest of the week—and then you have to rebuild your base, and in the meantime you polished off a Dominoes Pizza—that workout wasn’t worth the long-term equation. On the other hand, if speed work in the dark and cold led to a breakthrough: if you ran into the wind, surprised yourself, and then hit your next workout refuelled, the degree of difficulty would have proved a success. Since training is a process, says Flanagan, each run, each race, should set up the goal on your journey.

Even Ben Flanagan says our sport is about the long run, not about the sprint.

“When I’m faced with challenges, the two things I emphasize are motivation and momentum, and how will each of my specific decisions affect those two things,” Flanagan says. “Every once in a while, it’s not bad to go to deep uncomfortable states, but you have to prioritize sustainability and good habits. I found out the hard way that happiness over the long-term leads to better success than that naive mentality of grind-or-die.”








Photos This Week

Feb 1 Rocks!!/Apex Wednesday pm run

Feb 1 Apex Gym

Feb 3 Moonlight bridge sunrise at -33C

Feb 3 Mt Ramsey trail

Feb 4 Rocks!! Saturday am run in the snow at -27C

Feb 4 Shelley on duty at Bell Park SNOW DAY

Feb 5 Lowes path

Feb 6 Moonlight beach

Feb 6 Perch Lake trail

Feb 6 Perch Lake trail

Feb 6 Perch Lake traul

Feb 7 Perch Lake trail

Feb 7 Perch Lake trail

Feb 8 Moonlight Poleline

Feb 8 Laurentian Redwing Pond













Upcoming Local Events









Run Club Update




Store News


Good afternoon Sudbury Runners and Walkers,



Cancelled until Further Notice

NOTE: There is a Wednesday pm group leaving the Apex Warrior gym On Loach's Rd. at 6pm








Track North and Laurentian XC News


Race Day! Laurentian Track & Field Team competes at York Open

Sunday, February 5, 2023
“Routhier Leads LU’s Track and Field Team at York Open”

The Laurentian varsity track and field team travelled to Toronto this past weekend to compete at the 51st Annual York University Open and returned home with four top-10 finishes and ten personal best performances. The team was led by second year architecture student Tristan Routhier (Saint-Sixte, QC) who placed 4th in the men’s 300 metre event in a time of 35.72 seconds. This performance continued Routhier’s streak of five consecutive competitions in which he has established a new personal best. His mark in the 300 metres places him 3rd all-time in Laurentian school history in the event. Other top-10 performances came from MBA student Tre Ford (Niagara Falls) who placed 8th in the men’s 60 metres in 6.96 seconds; second year nursing student Kristen Mrozewski (Sudbury) who placed 9th in the women’s 600 metres in 1:39.02 and Routhier who placed 10th in the men’s 60 metres in 7.03 seconds.
Beyond the top-10 performances, the varsity squad had a solid day with an additional eight personal bests established. On the women’s side, second year kinesiology student Naomi Palmer (Sudbury) ran personal bests in both the 60 metres, 8.34 seconds and in the 300 metres, 44.16 seconds. Fourth year health promotion and education student Angela Mozzon (Sudbury) established a new best in the 1500m, running 5:03.66. Mrozewski also established a new best in 600 metre event in a time of 1:39.02 seconds, which places her 7thall-time in school history.
The men’s 1,000 metre event saw three Voyageurs establish new personal bests including fourth year nursing student Nicholas Lambert (Elliot Lake), 2:47.78, first year law and justice student Kevin Yuan (China), 2:47.94 and second year engineering student Cameron Heinz (Huntsville), 2:49.04. Second year health promotion student Patrick Leroux (Wingham) also established a new personal best in the 1,500 metres, crossing the line in 4:27.07.
“Sometimes this sport can be pretty simple, put the work in at practice and see the results on the track”, commented head coach Darren Jermyn. “Definitely rewarding to see that many personal bests at a single competition. The team was definitely feeding off each other’s performances this weekend and as we get closer to the OUA championships later this month, it’s great to see the progress”.
Up next for the Vees includes Pascale Gendron competing in the women’s 3,000 metre event at the Boston University Valentine Invitational this upcoming weekend and the full varsity squad competing at the Fred Foot Invitational at the University of Toronto on February 17th.

Results here: https://athleticsontario.ca/.../0203-york-open/index.htm

Photos from the York Open are now available on SmugMug. Thanks to Cameron Date for the super pics!







For information call me.
Vincent Perdue

Proud sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it




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