Thursday, July 28, 2005

Weather, wine and weirdos.

Well the weather seems to be cooperating with our running plans and the heat has dropped back a bit so there's really no excuse to miss our training runs this weekend!

Saturday we are running the Seaton trail through Pickering and Sunday it will be the Waterfront Trail. Don't be fooled by the cooler weather, it's still hot for running and you will need to hydrate well. On Sunday there are water fountains at Rotary Park and the foot of Liverpool so you will be able to fill up there.

The Pickering Beginners Program is well underway and it's a small but enthusiastic group. I have high hopes for this group as they all seem to have the right attitude for running. Hopefully they will grow to love running as much as the rest of us.

You may have noticed we have pushed the pub run back to September, this is to accommodate the BBQ that was planned for Jocelyn's place on August 20th. The BBQ is for club members only but the pub run will be open to everyone so start telling your friends. The more the merrier (friends, not beers. I found that one out the hard way).

Some of you have been posting comments on our site and we'd like to encourage all of you to join in. It's a great way to let us know what you think of our programs, club, web site, events... whatever. You can post anonymously too if your the kind of person who hides in the bushes. Let us know what you think.

As always, be careful out there (you don't know who's hiding in the bushes).

Monday, July 25, 2005

This Tuesday's Training Session

Skipping, Hills and Trails or Skipping the hills and trails?

Marathon and Half marathon training update:

This weekend we had the two most challenging runs yet! From the super hilly backcountry behind Dagmar to the long rolling hills of the Las Vegas North Half Marathon route, if you can run these you can run anything! Congrats to all those who made it out both days. We are sure to do each of these routes again.

Week 6 is upon us and we are half way to our goal race. What this also means is that we are done with the base-building portion of the training and are going to start the strength portion of the workouts. We are going to incorporate skipping rope, resistance training and the dreaded hill repeat to our schedule. I have a few other surprises that I am sure you all will enjoy.

What also comes along with this part of the program are the aches and pains of overtraining and overuse. Some of us should be looking at new shoes, some should be seeking professional help for our problems (running and otherwise). Most of us should just be following the sound advice of "Train hard, Rest harder". Maybe we just need some rest from training and to check back in with those people we call our families.

I have lots of things planned for the next couple of weeks of training. I would also love to hear what you think about the clinic and if there is anything else you would like to do in the next 6 weeks.

If you have any questions about this clinic or about future clinics with "Ken", don't hesitate to drop me a line at

Club Runs July 30 and 31

Trail Run, Saturday July 30th
Where: Seaton Trail, Pickering.
When: 8AM
Duration: 2 hours
Meeting Place: From Highway 2, north on Valley Farm and West on Consession 3.

Road Run, Sunday July 31st
Where: Pickering/Ajax Waterfront Trail.
When: 8AM
Distance: Up to 28K
Meeting Place: Parking lot at the bottom of Liverpool Road.

Friday, July 22, 2005

Running from the cops

Another weekend is upon us. This Saturday the trail run will be around the hills at the back of Dagmar. This is a fantastic location for trail running with lots of those hills I know you all love.

Sunday we will be meeting outside the Second Cup at Kingston Road and Valley Farm Road in Pickering. The plan is to run north from there and have another hilly run (What did you guys do to upset Ken and Jocelyn so much). So with those pounding quads still burning we'll go for some well deserved refreshment.

All the details for this weekend's run can be found here.

Still looking for some suggestions for the pub run. Ken wants us all to wear pink or red dresses (is there something you need to get off your chest Ken?). I'm thinking pirates or cops and robbers where Ken can be the cop and chase us all down. He will have to give us a head start though!

If you have any suggestions for the theme or pubs to hit, feel free to let us know. Use the Comment Link below.

Tuesday, July 19, 2005

Lots going on at Hit The Road

Congratulations to those of you who took the first step yesterday with our beginners clinic. For those of you who couldn't make it, it was a great evening for a run down by the waterfront and considerably cooler with the breeze. Hopefully next week everyone will be able to make it out.

It's not too late to join the group. Click here for the details on this program.

Live further north and would like to take a beginners program? You're in luck as we have an upcoming program in the Newmarket area. Click here for details.

Our half marathon and marathon program is well under way and Ken is working everyone pretty hard (be nice to them Ken, it's hot out there). And our club runs on the weekends are growing in popularity despite the rain last week.

If you are interested in joining our club runs, they are included in the price of any of our training programs. If you are not in one of the programs you can have access to all our club runs for $60 for the season (until the fall) or come out and try an individual run for $3 to see if you like it. The big advantage of these runs is that we change locations each week so you are not running the same route day-in day-out.

Also coming up... our next social event will be a pub run, details to be finalized but the idea is to do a run where we stop in at a few pubs along the way for some refreshment!!! We are NOT planning a long course for this run. If you have any ideas of where we should visit feel free to add your comments to this post.

Take care in the heat!

Monday, July 18, 2005

Beginner Program - STARTS TONIGHT!

Our Pickering Beginners program starts tonight at 7PM at Progress Frenchman's Bay East Park in Pickering. We will run rain or shine.

From the 401 or Hwy 2 head south on Liverpool, past the stop sign and then turn right onto Commerce Street. At the end of Commerce turn left onto Front Street and the park is immediately on your right. There is a parking lot there and we will meet at the gazebo (which you can't miss).

Please arrive a couple of minutes early if you have not yet signed up in order to have time to do the registration. Come dressed to run.

Cost is $75 cash or cheque only please.

For all the details please click here.

It's not too late to sign up so come out tonight and have some fun and begin your road to greater fitness.

Club Runs July 23 and 24

Trail Run, Saturday July 23
where: back of Dagmar
when: 8am
duration: 2hrs
pace: steady
prepare to do....the hill! at least twice!
directions: from Pickering....take Brock road north to Concession 9. Concession 9 east to sideline 4. (in the town of Balsam...look for a little iron welding shop on the south side) Take sideline 4 north, you'll see the trails on both side of the road.

Sunday July 24, on the road
where: 2nd Cup, Pickering, Kingston Road and Valleyfarm, heading north
when: 8am
distance: from 14k to 26k
pace: slow with walk breaks
Coffee afterwards!

Learn To Run...North

I am pleased to announce that due to demand, there will be a Learn To Run Clinic starting Monday, August 1 in Newmarket!!

What: A 12 week, progressive program preparing participants to run a 5k distance. Regardless of fitness level (or lack thereof!) we promise, YOU CAN DO IT!! Our graduation race will be the Thrill on the Hill in Newmarket. Each week we will begin with a 30 minute discussion of scheduled topics pertaining to running and fitness.
Where: Yonge and Mulock, Newmarket
When: Monday's @7:30, starting August 1
Cost: $75 - you will receive:
- a 12 week program to follow
- a hard copy of all the topics covered on clinic nights
- a t-shirt
- a fun and supportive atmosphere to train
- free club runs Saturday and Sunday mornings
- club social events
To register, contact Jocelyn Briggs @ or 905 895-2017

Sunday, July 17, 2005

Great couple of runs this weekend.

This weekend's runs were fantastic. I hope that you all had as much fun as I did. If you weren't out for these runs, you missed out on some good times!

Today's run in the pouring rain made me think of two things:

1. At least I won't get sunburned or come down with heat stroke.
2. How is it that you can be soaking wet but it still feels like you are running in 30 degree weather? Darn hot!

A few of us went for breakfast at the Sunset grill. We all inhaled our food and the service was superb. This place gives Cora's a run for its money! A return visit is definitely in order.

Here are the maps of the runs that we did this weekend.

The trails and elevation at Greenwood Conservation Area.

It looks like I was lost or something. I assure you that Girlie knew where she was going!

The Scotiabank Waterfront Marathon Course Run (most of the 2nd Half or marathon)

Friday, July 15, 2005

Beginners Program Starts Monday

Don't forget our beginners program starts on Monday.
Click Here for all the details. It looks like it will be another great clinic leading up to the Scotiabank 5K in September or one of the many runs in early October.

It's not too late to sign up for this program. If you would like to sign up or get more information, feel free to email me.

Tonight sees the running of the Nissan Foundation 5K at the docks (formerly the Rock 'n' Roll 5K) followed by some sitting on the patio enjoying the waterfront so feel free to come on out and join us.

Tomorrow's club run is at Greenwood conservation are in Ajax for some trails and Sunday's long road run is along some of the Scotiabank Marathon route on Toronto's waterfront. Sunday we plan to meet in the Loblaws parking lot which is on the North east block of Leslie and Lakeshore. Click here for all the details.

Have a great weekend!

Pictures from last weekend's Race at Mansfield

Look at the fun that these people had at the race last week:

Wednesday, July 13, 2005

Marathon Training Update

Week 4 already

The last 4 days have been brutal hot! Add to that the training that we all have been putting in, starting with Saturday's race and finishing with last night's strength workout at the track. We deserve a break in the schedule. So let's party this Friday at the Docks! After a nice little 5km race we can sit back for a few pops, grab some wings and stay out past curfew. This will be one to remember.

If you are up to it, Saturday's run at Greenwood should be a gentle break from the hills that we usually punish ourselves on. Come out for some fun and don't forget the sun screen and bug spray.

If you have some suggestions for running routes or fun runs to do as a group, let me know and we can check it out. Email Ken

If you or someone you know are looking at training for a race in the fall and need help staying motivated in training, Let me know.

Here are the points leaders in the 5 peaks series demonstrating a new category called "Ed-Hauling". Different classes yet to be determined.

Monday, July 11, 2005

July 16 and 17 club runs

Saturday July 16 Trails
when: 8am
where: Greenwood Conservation Area in Ajax
duration: 1hr45
pace: steady
directions: from Taunton, go north on Church, parking is on the right hand side, before the dog park

Sunday July 17 Road
when: 8am
where: Toronto waterfront - meet at Leslie and Lakeshore
distances: from 14k to 30k
pace: slow with walk breaks
notes: bring lots of fluid, a hat, sunglasses, and $$ for breakfast!
contact us to carpool!

One week left to the Beginner Program

Another great weekend behind us. Saturday was the Mansfield 5 peaks race and Sunday was one of our more popular routes around West Hill and the West Shore area of Pickering. Each time we've done this route I hear a lot of compliments so we are sure to go back there soon.

If you have been doing the 5 peaks races, they have posted some pictures on their website of the Rattlesnake Point race including this great one of Jocelyn.

There are lots of other pics available. Take a look Here.

Don't forget our beginners program starts next Monday at 7pm in Pickering. This is a great program for people with little or no experience with running. Sign up soon!

Friday is also our next Social Event at the Docks 5K. Come and join us for some fun after the race.

Friday, July 08, 2005

I Love Weekends

This weekend is another one to look forward to...

Saturday is the 5 peaks race in Mansfield. I think the bigger challenge will be finding Mansfield than the actual race. I'm looking for volunteers to hide in the bushes and trip Ken as he goes by. I figure this is the only way I will beat him. You can tell I run slower than him because the photographers seem to get more pictures of me! As a result of this race, there will be no club run this Saturday. Just about everyone who usually turns out for our trail runs will be at the race anyway.

Sunday will be another tour of West Hill and the West Shore area of Pickering. Last time we did this route we had a lot of comments on how great it was. There's a bit of everything and some great scenery along the waterfront. Take a look here for details of this weekends runs.

Just over a week until the start of our next program so if you've been thinking about it or know someone who might like to join, now is the time. The location is great and this could be the time to start your road to better fitness. It promises to be a lot of fun! Take a look here for the details of this program.

Enjoy your weekend.

Thursday, July 07, 2005

Race Walking Seminar July 17th at 7pm.

Joanne Bayes has arranged a group seminar for all interested in learning the basics in Race Walking.

Lora Rigutto, competitive Race walker and all around exceptional athlete, will be hosting a Learn to Race Walk clinic at the Pine Ridge Track on Sunday July 17th at 7pm. She will cover the basics on technique and form. Although, Race walking is a whole lot more than walking, it may be something to use to add variety to our workout schedules. It could be something to incorporate into all our training as there are points in everyone's races where walking is the only option. Those who are planning on doing ultras or Ironmans would be well off in taking this seminar.

This is the information that Lora sent:

I'll see you and the gang on the 17th at 7pm at Pine Ridge S.S.

The cost will be $15.00 per person, payable by cheque to Lora Rigutto or cash is fine.

Everyone should bring water and the flattest pair of running shoes/racing flats you have (unless people have specific racewalking shoes). You don't have to have racewalking shoes (but it helps). It's difficult to racewalk in big bulky stability running shoes. A flexible shoe works best.

If you need more information, please email me at hit the road with Ken

Tuesday, July 05, 2005

Marathon Training Update

Week 3 is upon us

After a week in the mountains of the Laurentides, I am back and looking forward to another leg strength workout tonight. The weather there was hot, humid, and full of bugs. I even saw a bear cub! It sounds like the Club runs here on Saturday and Sunday went well. I hope everyone is keeping to their paces and not going too fast.

With the third week of our training we are now starting to get into the workout portion of the schedule. Strength training will be the focus for the next couple of weeks. Muscle soreness means that we are breaking down and building up those muscles to be stronger. So keep it up, your body will thank you for it.

The meeting place will be the Pine Ridge Secondary School Track at the north end of Liverpool Rd. in Pickering at 7pm. We will hit the trails again tonight at the end of our workout, so bring your dirty shoes in case it rains. Don't forget to bring your completed training logs with you. I will have more homework for you.

It is still not to late to join us! If you would like to train for a fall marathon or half marathon or if you know someone who needs some coaching help with their running, email me at: hit the road with Ken

Monday, July 04, 2005

July 9 and 10 club runs

Saturday July 9
no club run - we are at the third of the Five Peaks trail series.
Where: Mansfield Outdoor Centre
When: 10am
Distance: 5k sport course, approx 10k enduro course
see for more details

Sunday July 10
what: a run not to miss....includes parts of the waterfront trail, fabulous 'house shopping' and ends with a jaunt through the Rouge Valley trails
where: Pickering, McDonalds at Port Union & Kingston Road
when: 8am
distance: from 12k to 32k
pace: slow, with walk breaks

What a great weekend

What a great weekend we had for running. The temperatures were reasonable and the sun was shining and we had a great group of runners come out on both days for our club runs.

Saturday's run in the Rouge was a tonne of fun and I'm glad to say I have slayed the beast (OK it's just an old ski hill but I made it all the way up!) and I wasn't the only one. This hill has become a right of passage whenever we go to Rouge Park. It's a good benchmark to measure your fitness too.

Sunday's long slow distance run was a lot of fun too. Luckily we headed out into the wind and it felt a lot easier coming back. All of you from Ken's Marathon and Half-Marathon program looked strong. Remember, these runs are to build your endurance and not speed so make sure you run them nice and easy and try to keep in the pace range prescribed by Ken for your target.

Next weekend is the Mansfield 5 peaks race on Saturday so there will be no trail run that day unless you're headed to the race. These races are a tonne of fun and a great test for your fitness level to see if all your hard work is paying off.

Don't forget, if you know anyone who is awed by your running and would like to take our upcoming beginners program, let them know about us and tell them to contact me at This program starts on July 18th so sign up soon.