Club Runs September 3 and 4

Saturday September 3rd - Trails
Where: Rouge Valley - Glen Rouge Camp Grounds
When: 8am
Mast, Orchard and Hillside Trails
Meet at Glen Rouge Campground Parking Lot - Hwy 2 west of Altona



Sunday September 4th - road
where: Pickering North - Puke Hill Route
when: 8am
pace: slow with walk breaks
distance: up to 30K
coffee afterwards!!
Meet at the Second Cup, Valley Farm and Hwy 2

Scotiabank Training Update

With only four weeks left until the Scotiabank Waterfront Race weekend and 5 weeks until the Run For the Toad weekend, we all have some serious training ahead of us. In the next couple of weeks we will be doing our last Long Distance LSD runs. We will be fine tuning our bodies with the right mix of Tempo runs, Track Intervals and most importantly, Easy steady runs with lots of rest in between.


The Taper period is always one of the hardest times in training for any distance race. Anxiety levels are high and you are drinking so much water in anticipation that you feel that you could cross the Sahara Desert. It is hard to believe that anyone could get so excited about peeing clear!

With all the rest we must also take time to reflect on how far we have come to get to this point. How have we changed? What is it going to feel like on Race day? Have our motivations changed over the past few months?

With these questions also comes the question: What's next?

I NEED YOUR INPUT

I am currently seeking comments and trying to gauge the level of interest in doing another training series. I would love to hear from you and to see what you would like to see from Hit the Road running this fall? Would you be interested in doing a training clinic through the fall months? This question isn't only for current clinic participants, but for all who may be interested in training this fall.

The Tentative plan so far is to hold a 12 week series with the graduation race being the Boxing Day 10 miler in Hamilton. Let me know what you think by emailing me at Hit the road with Ken or you can leave a comment on any of the postings so that everyone can discuss it.


I know that these pictures really don't relate to the taper period of training, but I really find them inspirational all the same. I can't wait to try the "duck flapping" technique on this descent at the Rouge.

Map of Saturday's 5 Peaks Race at Albion Hills

Quite the Elevation Gain!

5 Peaks race results

Huge weekend at the 5 Peaks race

Today's race was simply amazing. The course was demanding and strategic. I felt that there was a great mix of technical singletrack and wide open flats. But I must say that there is a reason that it is called "Albion Hills" and not Albion "Flats" Maybe it was just me but I felt that there were more uphills than downhills. It seemed that everyone from the clinic who came to run, really showed up for the race. Way to go everyone!

We had Three Podium finishes for people enrolled in the clinic. As well as 2 more podiums for people related to those in the clinic.

Girlie finished 1st in her age and 4th overall for women. Her second top three finish!
Edgar finished second in his age. A very competitive group.
Rob finished third in his age. That's his second top 3 finish!

Edgar's wife, Denise, finished 2nd in her age. Talk about couples therapy!
Chuck's daughter Shelby finished 3rd in her age. And only because the two ahead of her had more than a foot in height and probably 3-5 years on her.

On top of these amazing finishes, we can't forget that Joanne, Chuck and I finished 6th, 9th, and 7th in our respective age groups, garnering those much coveted age grouper points! Maybe we can get some pointers from all those podium finishers on how to get up onto that platform. What is the "air up there" like? Sweet, I bet!

Once again, Tony was beaten in the race by Jocelyn. Keep it up Tony, One day you'll beat her, one day.

Damage to Trails, Trees and Heads

Yesterday I went out for a run along the Don River Valley for the first time in a week. It was quite amazing to see the damage from the flooding last Friday. Almost everything was covered in silt, in some spots the mud that had washed over the pavement was a foot deep and the city had used a sidewalk snowplow to clear it off a bit.

You could see how high the water had come due to the mud which covered the plants. In some places it was about 15 feet higher than the current river level.

As I got into Sunnybrook park I started up the Wilket Creek trail and an ominous sign said the trail did not go all the way through to Edwards Gardens. This creek has a much steeper bank and is less open than the Don and there was a tonne of damage. Large areas of the pavement were gone or covered in several inches of mud. There was a lot of damage around all of the bridges and one was half washed away.

One bridge had a pile of wood behind it that looked like a beaver dam that seemed to go back 20 meters.

The moral of this story is to stay away from creeks and rivers during heavy rain. I know we all like to run in the rain and Ken tells you that NOTHING comes before your training but if it really starts coming down, head for higher ground.

Today I went off road through the Don and on a particularly steep hill ran clean into a big tree branch. As a result I entered my office building with blood running down my face and now have a nice goose egg on my forehead. Strangely nobody is bothering me this afternoon, probably because they all think I'm a little insane.

Keep running...

Club Runs August 27 and 28

Saturday August 27 - Trails
where: 5Peaks Race at Albion Hills
Check out the 5 Peaks Website for all the info.


Sunday August 28 - road
where: McCafe West Hill - Scarborough/Pickering
when: 8am
pace: slow with walk breaks
distance: up to low 20's
coffee afterwards!!
Meet at the McDonald's Parking lot. Hwy 2 and Port Union Road.

The Weekend Runs - (Note: Not Saturday night Stomach Flu)

Here are the maps of this weekend's runs for all you geeks (like me) who like to see where you have run!

For those of you who were wondering how far it is to the top of Middle Seaton. This is to the waterfall and back.





Sorry that this one isn't so great. :( It's because we ran too f-ing far to fit it on one decent sized map.

Whitby Beginners Program for the Run for Fyre

August 23 to October 10



This is a 7 week training program for the Run for Fyre 5K in Whitby on October 10th. The run is in support of the Whitby Ice Fyre synchronized Skating Teams and Muscular Dystrophy Canada.

When?

Tuesdays at 7:00pm starting August 23rd, 2005.

Where?

Rotary Sunrise Lake Park in Whitby. Water Street, South of Victoria and East of Brock on the Waterfront.



What do I get?

Each week we will meet and have a 30 minute coaching session followed by a 30 minute workout. Don't panic, we start out doing more walking than running and slowly build up the amount of running. The program requires you to run 2 more times per week which you can arrange to do alone, with others in the group or join us at our regular club runs, whichever is more convenient to you.

As well as the weekly sessions you will receive a training schedule, course notes, e-mail newsletters and a FREE technical t-shirt.

You will also have access to weekly organized club runs with the Hit the Road Run Club.


How much does it cost?

The cost is $65 per person for the 7 week course including all the items above.


How do I sign up?

Drop us an e-mail at hittheroad@rogers.com or call (647) 882 9755 (Toronto Number) and we'll get an application form out to you as soon as possible.


Already a runner?

Whether this clinic is your first step towards becoming a runner, you are a seasoned marathoner or anywhere in between, we have organized group club runs available at a different location each week. Many distances and speeds available. Free to clinic members or available on a pay-per-use or club membership basis. Contact us for details. Variety is the spice of life and you'll run stronger too!

Club runs August 20 and 21

Saturday August 20 - Trails
where: Whitchurch Stouffville - Eldred King Tract (Hwy 48 and Vivian Road, look for signs off Hwy 48)
when: 8am
pace: steady
duration: up to 2 hours
Don't forget the bbq at Jocelyn's afterwards! Jocelyn is a great cook....



Sunday August 21 - road
where: Toronto - John and Wellington, Scotiabank Marathon course
when: 8am
pace: slow with walk breaks
distance: up to 32k
coffee and breakfast afterwards!!
Free on street parking on Sundays.

Time Trial Results

Sunday's Time Trial from Rotary Park

Today's gruelling 10km time trial was a complete success. Many of those who braved the elements and finished the race commented that the light rain that we had was quite refreshing. It really turned out to be a relief from the heat that we have been having lately.

It seemed that everyone was happily surprised by the times that they had. Maybe those hill repeats are paying off? The course we ran today was quite hilly and I am sure that everyone was accelerating over the crests of each of them. Poor Tony was so distraught that he wasn't able to run today after I asked him to man the halfway point/water station. Tony: Thanks for your help, I guarantee that you can race the next time trial that we do.

Next up, we are taking a crack at the first half (+) of the Waterfront marathon course. Let me know if you are coming so that we can Carpool.

Here is the medal for all those who completed today's run:



Who says I never give you anything?

Saturday's Run

Here is the map from Saturday's Trail run



Sorry, the elevation map didn't turn out, due to loss of signal.

Looking for feedback

Just like those "back to school" and "Let's go to the Ex" commercials which herald the end of summer, Hit The Road are already planning our Fall and Winter Seasons.

We are in the process of deciding which programs to offer and events to hold and we'd like to hear from our loyal customers. If you have ideas of what you like/ don't like/ would like to have, please let us know.

You can either post a comment on this entry and we can all hash around some ideas or, if you prefer, you can e-mail me. We would love to hear your ideas to help improve our services.

Another product HTR offers is Corporate Running Team Training. If you work for an organization that you think may benefit from having a corporate team put together, please contact me.

Remember to rest up for your 10K on Sunday because I'm bringing my skates!

10 km Time Trial Race This Sunday.

Want to Test your fitness?

This Sunday we are organizing a 10 km time trial race. A time trial race is a individual wave based start system where each racer starts at a specific deficit to the person ahead of them. In other words, there is a 30 sec cushion (head start) between you and the person ahead of you and the person behind you. The benefit of this is that you start at your own pace and you both have someone to chase and someone to chase you. Stick to your watch for the first half, then do some chasing or outpacing the second half. It is your own time that counts in the end.

We will be starting at Ajax Rotary Park. The Route will be an out and back along the beautiful Ajax Waterfront. Water station(s) will be provided.

Come one, come all. Invite your friends. Anyone who is looking for a test of their ability. This is a fun event if you use it as part of your training.

Feel free to email me
if you are coming or just show up at 8am Sunday ready to run. We will try to get organized and going by 8:15.

Don't forget to bring some money for coffee or breakfast afterwards. I can almost guarantee you will be hungry after this. Plus everyone will have to relive and reenact where and when they passed Tony.

BBQ!

On August 20, the trail run will be in Newmarket. Afterwards, come to Jocelyn's house for a bbq brunch! Families are welcome to join you, and plan to stay as long as you like!
RSVP via the blog so we know how much grub to have. I know you'll all be hungry!

Club Runs August 13 and 14

Saturday August 13 - Trails
where: Seaton Trail, Pickering
when: 8am
duration: up to 2 hours
pace: moderate
directions: Whites road north, turn right just before Taunton Road, turn right just before bridge, you'll see parking.


Sunday August 14 - Road Run
where: Rotary Park Ajax
when: 8am
distance: 10K
directions: Take Westney or Harwood south to Lake Driveway. Follow Lake Driveway to Rotary Park. Meet at the pavilion.
pace: TEST YOUR FITNESS!!! Time Trial!!!

Garmin maps of this weekend's runs Aug 6&7

Map of Heber Down



Heber Down Elevation Chart



Look at the stairs!


Whitby/Oshawa Run

Marathon and Half Marathon training update

Well, we are now more than half way to our goals. While most of us are running in the Scotiabank Toronto Waterfront Weekend, some are now changing their goals to aim for the Run for the Toad trail race in Paris, ON. Whatever each participants final race, everyone is doing extremely well and getting stronger every week.

The Tuesday night training sessions have all been well attended, it seems that no one wants to miss out on a workout and be struggling the following week. While this might be the thinking, it is definately not too big a deal to miss a week. You only miss out on the fun!

Looking Forward to the fall.

If you are interested in doing a fall training series for a middle distance race in the late fall, please let me know. The series would probably concentrate on Strength and conditioning rather than on high mileage training. I am currently looking to see if there is interest and to see if anyone has any suggestions as to what the goal (race) would be. Email me at Hit the road with Ken or leave a comment using the comments link.

Boot Camp, Phase 2!!

Phase 2 of Boot Camp has officially started and I am so proud of all my participants! They have spent the last 12 weeks building a solid base and working on strength and flexibility (and wow, solid they are!!) and are now ready to start honing their strength and developing their speed.
Phase two will consist of lots of tempos, trackwork, and plyometrics, while continuing flexibility training and core training.
They are looking awesome, and I can hardly wait to see them race!!

Saturday's run has changed location

Please note that Saturday's trail run has changed location and will now be at Heber Downs in Whitby.... If you're lucky, Ken will not be able to find the stairs!

Club Runs August 6 and 7

Trail Run, Saturday August 6th
Where: Heber Downs, Whitby.
When: 8AM
Duration: 2 hours
Meeting Place: From Tauton Road (East of Lakeridge, West of Brock St.) head north on Country Lane to the end. Parking on the street.


Road Run, Sunday August 7th
Where: Whitby Waterfront Trail.
When: 8AM
Distance: Up to 28K
Meeting Place: Parking lot at Iroquois Park Arena. North west corner of Victoria (Bayly) and Henry St. Exit at Brock Street (not Road), South to Victoria, west to Henry.

Here are the maps of the past weekend's runs

Seaton's trail run July 30



Seaton elevation July 30



Pickering Waterfront July 31