Hello Everyone,                                                                                                                                                                                                                             November 22, 2023        

                    In this Issue:


  1. New for 2023 Santa Shuffle is Back - in a new location
  2. SudburyRocks!! Santa Hat Run December 9, 2023
  3. Are long runs overrated?
  4. Photos This Week
  5. Upcoming Events:   Dec 2 Santa Shuffle (Final Map included)
  6. Running Room Run Club Update: 
  7. Track North and Laurentian XC News






New for 2023 Santa Shuffle is Back

in a new location


Saturday, December 02, 2023

The Santa Shuffle has returned to Sudbury, bringing with it passionate individuals from
across our community who support The Salvation Army’s Sudbury Cedar Place. The
shelter gives HOPE to women, children and families who need a place to call “HOME.”
Individuals, co-workers, family members, friends are signing up to for the 1K or 5K Elf Walk.


Trophies for 5km Top 3 Females and Males

Everyone gets a loot bag, shirt and a finishers medal


- Best dressed Elf
- Best dressed Santa
- Best Workplace Christmas Costume Ensemble
- Person who raised the most money
- Group who raised the most money
Family who raised the most money


1.   How to Register: Go to Running Room Online Event Registration
2.   Choose your event: The 5 K run or 1 K Elf Walk and your shirt size
3.   Pay your registration fee:
4.   Find sponsors: Sponsors can donate online under your name/group at Running Room
       Online Event Registration

5.   Pick up your Race Kit (free shirt and medal) SUDBURY RUNNING ROOM Cedar Pointe
       Plaza 117-1984 Regent Street
       Thursday, November 30 th from 11:00 A.M. TO 5:00 P.M.
       Friday, December 1 st from 11:00 A.M. TO 5:00 P.M.
6.   Race Location and Times

                                             Gather at the Jeno Tihanyi Olympic Gold pool at Laurentian University 
                                           Race starts at 10:00am


The Salvation Army Sudbury Cedar Place Thanks YOU for helping US give HOPE to those in need.

Final Map








We are going to be doing our annual Santa Hat run for Sudbury Rocks!! out of the Sudbury Armouries on Saturday Dec 16th @ 8 AM. We are planning to do some photos inside or out depending on weather etc. We will go for a short run and then meet in the Irish Mess (Senior NCOs and Officer's Club) for coffee and potluck at 9 AM. Vince and I will be providing coffee, tea and other drinks. There are change rooms outside the mess if needed.

There will not be a run out of the Elizabeth St location on this day.
Ugly sweaters are encouraged!!

Andrew Breckon and Vince Perdue



2022 Santa Hat group

Santa Hat Runs Past





Are long runs overrated?
A growing body of evidence is suggesting that your weekly long run may not be necessary


The Sunday morning long run is a weekly ritual deeply ingrained in running culture. For decades, no runner in their right mind would dare toe the line of their goal race without dutifully logging those extra Sunday morning miles every week leading up to race day. But is the weekly long run all it’s cracked up to be? A growing body of evidence is questioning whether this near-sacred ritual is a necessary part of training.

The bare bones of it: running long is hard on your body

Physical activity, including running, is supposed to be good for building strong bones. Something, then, is going wrong with distance runners – anyone who’s ever experienced a stress fracture is intimately aware of just how hard hours of pavement-pounding can be on your bones.

According to research, bones are similar to muscles in the way they grow and shrink. If you load your bones, they’ll gain mass (i.e. get bigger and stronger) to handle the load, and if you stop loading them, over time they’ll lose mass (this can happen if you’re too sedentary, or if you’re an astronaut who’s spent too much time in zero gravity).

The tricky part is that too much consistent stress on your bones appears to de-sensitize them to the load. Research shows that your bones reach their maximum ability to adapt to stress relatively quickly. Once they’ve reached that point, any amount of running on top of that is no longer building bone mass (and could be having the opposite effect).

The good news is that studies have also shown that after you let your bones rest for four to eight hours, they are re-sensitized to the stress again. This is where skepticism for the long run gets its roots

The case against the long run
When you look at all of this evidence together, it starts to become clear that one long long run is going to be pretty hard on your bones. (This is why it’s so important to rest and recover after a long race, such as a marathon.) So should you ditch your weekly long run?

Some runners have started splitting their long runs into two shorter runs, with a four to eight-hour recovery period in between (one run in the morning, one in the late afternoon or evening). This gives your bones time to bounce back, so you can ultimately log the same number of miles with less stress on your body.

If this sounds insane to you, there is some research to back it up. A 2012 study in mice found that when the animals did three 10-minute runs throughout the day, they saw the same adaptations as mice who did one 30-minute long run.

But if a lab study done in mice isn’t enough to sway you, consider multi-world record-holding ultrarunning champion, Camille Herron, who shocked the world in a post on X (formerly Twitter) at the beginning of this year when she revealed that she only does one or two long runs per month.

So what does this mean for runners?
OK – Camille Herron still does an enormous amount of mileage, so does it apply to an average runner? Right now, the science seems to say it does, and it may help you get stronger and prevent injuries.

This doesn’t mean you should never do a long run. As you’ll notice in Herron’s post, she still includes long runs in her training, just never back-to-back (or even two weeks in a row). Long runs are great for practicing fuelling and race-day prep, so including a few of them in your training plan is definitely a good idea, but you just may not have to do one every week.
It’s also important to note that if you’re like most of us, a recreational runner who’s trying to fit training in around your other commitments. Depending on your schedule, breaking up your long run into two shorter runs may either work well or be completely unfeasible. Ultimately, you have to run when it’s convenient for you, and following a solid training program and getting enough recovery is what’s most important for success.

Running can be highly individual, and what works for one runner may not work for another, but if you’re struggling with fatigue, burnout or injuries, it might be time to (mostly) ditch the long run for a new strategy.






Photos This Week

Nov 15 Rocks!! Apex Wednesday pm run

Nov 15

Nov 16 Perch Lake trail

Nov 16 Ramsey Lake at Moonlight

Nov 16

Nov 17 Bell Park

Nov 17 Rocks!! Saturday am run

Nov 17 Rocks!! run

Nov 17 Rocks!! on Nepahwin beach

Nov 19 Finlandia

Nov 19 Finlandia

Nov 20 Moonlught back country

Nov 21 Ramsey Lake sunrise

Nov 21 Ramsey Lake

Nov 22 Perch Lake
















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










For information call me.
Vincent Perdue

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




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