Introduction to Trail Running- Trail Run Session

This Saturday is the first trail running session of the Intro to Trails clinic

When: This Saturday morning (April 1st)
Time: 8 am
Where: Rouge Valley Park

What to bring:

• A positive attitude towards having fun.
• Shoes that have some traction left in them, but ones that you don't mind getting a little dirty.
• A friend to enjoy trail running with.
• Money to go out for a well deserved coffee or tea afterwards and share our trail stories.

What to expect:

• We will start with introductions and making sure that everyone is registered and ready to participate.
• We will go over a introductory talk about gear and shoes.
• Then we will talk about how the Saturday sessions will take place and what to expect in the weeks to come.
• We will follow this up with a group run through the lower section of the Rouge Valley trail with some walks and stops to talk about safety and other concerns while trail running.
• Depending on the weather, trail sessions will be between 60 and 90 minutes long.

Directions to get there:
The Glen Rouge Campground is located off Highway #2 (Kingston Road), just north of Highway 401 and east of the Sheppard Avenue/Port Union Road interchange.

• From Highway 401 eastbound take exit #390 Port Union, turn left off the ramp onto eastbound Highway 2 (also known as Kingston Road) and continue east for approximately 2 km. The Glen Rouge Campground will be on your left at the bottom of the hill just before the Rouge River.
  
• From Highway 401 westbound take exit #394 Whites Road, turn left off the ramp onto westbound Highway 2 (also known as Kingston Road) and continue west approximately 2 km. The Glen Rouge Campground will be your right just after the Rouge River.

Intro to Trail Running -Sign up THIS WEDNESDAY

The sign up night for Hit The Road's Intro to Trail Running Program is fast approaching.



When: Wednesday, March 29th any time between 6pm and 7pm.

Where : Fletcher Chiropractic
7-1450 Kingston Road.
Pickering, ON

Price : $125 for 12 sessions.



Program Details:

Wednesday nights at 7pm and Saturday mornings at 8am

April 1st to May 10th, 2006

Hit The Road is a Recognized Training Partner of the 5 Peaks Trail running series.

A 6 week program for those who can run 5K on-road to introduce you to the joys of trail running. This is a twice-a-week (12 sessions) strength, conditioning and technique program.

Wednesday evenings will be a hands-on 60 to 90 minute strength and skills training group workout with a personal trainer working on aspects such as;
-Balance and co-ordination,
-Leg turnover and reaction time,
-Core strength,
-Collateral muscle strength,
-Major leg muscle strength,
-Muscle balance and stretching and
-Cardio conditioning.

Saturday morning will be 90 minute trail runs and will be focused on technique and cardio and strength conditioning. The trail runs will include instruction on pacing, hill climbing and descending technique, race preparation, and a variety of other practical tips and techniques to get you ready for a trail race. You will get the opportunity to experience a variety of trail conditions.

What you get:

-Twice weekly group workout sessions
-Skills, technique and strength training specific to trail running
-Group entry rates into 5 peaks trail running series
-Free "Club runs" every week with Hit The Road Run Club
-Support of a group of people to run with
-Social events


Location of Program:

Saturday trail runs will be at a variety of local trails in the Scarborough to Whitby area. Locations will be posted at hittheroadrunning.com weekly.

Wednesday evening workouts will be in Pickering, meeting at:
Fletcher Chiropractic
7-1450 Kingston Road.
Pickering, ON



Program starts April 1st, sign up now to join the fun.

If you would like to be part of this program but cannot make the signup night, please e-mail tony@hittheroadrunning.com or call 647 882 9755 to arrange an alternate time.

Club Run April 2

Where : Second Cup. Valley Farm and Hwy 2, Pickering
When : 8am
Distance : Up to 26K



Directions : Second Cup on Kingston Road at Valley Farm.

Road Race Results for Ontario Races

Are you sick of searching through all those names to find your results or the results of friends/collegues/nemesis? Well here it is, the easiest way to keep track of your PBs and anyone elses.

It is also a very comprehesive listing of upcoming races in the ontario racing area.

Check it out at: Road Race Results



Thanks Jen for sending the link.

Programs and Services

Hit The Road offers the following programs and services to enhance your existing training or create a fully managed performance based model.

Ongoing Programs
- Strength Training for Runners
- Yoga for Runners
- Performance Program
- Race Training Programs

Services
- FREE Email Newsletter
- Personal Training
- Group Training
- Corporate and Charity Run Team Training
- Program Design
- Coaching Services
- Gait Analysis
- Nutritional counseling
- Chiropractic
- Massage Therapy
- Free Run Club
- Social Events

If you have any questions feel free to contact Tony at tony@hittheroadrunning.com or 647 882 9755

We look forward to helping you achieve your goals.

Strength Training for Runners

Tired of programs that have you running around in circles?

Do you want to build on your running fitness with well rounded training which will make you stronger, faster and less injury prone?

Most of a runners power comes from their core yet very few runners take the time to train their core or upper body. Hit The Road's Strength Training for Runners Program is designed to improve core and upper body strength along with flexibility, balance and coordination. These are all essential components of a complete running program and will reduce fatigue and injury while improving running efficiency.

Each class will consist of a proper warm up, component training, cool down and end with an effective stretching routine. The component training will be focused on specific strength training or technique elements designed to improve you running and overall fitness. During the stretching segments, we will focus on functional stretching and correct technique which will improve flexibility, muscle balance and reduce injury.

This class is suitable as an add on to any running or walking program from beginners all the way to marathon runners and is taught by a professional personal trainer.

Classes will be held weekly and will be 1 hour in duration. Thursdays at 7pm. (Starting In May). Cost is $25/month with no long term commitment.

Contact Tony for more information at
Tony@hittheroadrunning.com or 647 882 9755

Club Run March 26

Our March 26 club run will be the Around the Bay Road Race in Hamilton.

Bus is leaving the Pickering Rec Centre at 7am. Please be there by 6:45am. We still have some seats available for $20 each and includes Race Kit Pick Up.

Email Tony for more information or call 647 882 9755.

Team Running Free Fund Raiser

I am trying to get a group together to go to The Team Running Free Kickoff Party at the SteamWhistle Brewery.



I have been told that there are tons of high quality prizes from running and outdoor manufacturers as well as free entries into different races and events. There will also be a silent auction.

This is a fundraiser for Team Running Free and its support of Kid's Fest Canada Running and Reading Programs - Jane and Finch Project. If you are interested, let me know. This invite is also open to groups, so if you have a bunch of people who would be into this, drop me an email and we can get it all arranged.

Tickets can now be purchased online at www.runningfree.ca/tickets.htm until Thursday April 6 at 9:00pm. You can also get tickets by calling 905.477.7871.

Weekend to end breast cancer

I received this e-mail from our good friend Jo Anne Bayes who is participating in the weekend to end Breast Cancer. I encourage you all to make a donation to this worthwhile cause...

To My Wonderful Friends......

As many of you may know I have taken on the challenge of participating in the WEEKEND TO END BREAST CANCER. This is a two-day, 60-kilometer walk through the neighborhoods of Toronto, taking place September 8-10, 2006.

As a condition of my participation, I must commit to raise at least $2,000 with all proceeds benefiting the Princess Margaret Hospital. Proceeds will be funding important breast cancer research, education, services and care.

Please help make a difference by making a donation. You can make a donation on line at http://www.endcancer.ca/ or if you wish to make a donation but not on line you can print out the donation form and mail it to Princess Margaret Hospital. A $10 donation will receive a tax receipt. All your donations bring me closer to my goal.

Yes it's going to be a long walk, longer than any distance I've ever run in a weekend. But I'm determined with a little help from you my friends to make difference. The aches, pains and blisters will be worth it if it helps to find a cure for Breast Cancer.

Thank you for your generosity, I always knew I could count on you, my friends!

always your friend,
Joanne

Trail Running Program

Want to try something a little different?

We have partnered with 5 Peaks Trail Running Series to present our Intro to Trail Running Program.

Trail running is a great way to add variety to your running. It can act as a method of cross training as you use muscles and skills that you don't require on the road. It also a great cardiovascular workout.




Running on trails will reduce your risk of chronic injury by having less impact than road running and also by strengthening the collateral muscles in your legs and core that you don't use when road running. There's no cars to worry about either and it's great to be out and about in nature.

This program is designed to improve your leg turnover, balance, coordination, muscular and cardiovascular strength and speed through exercises and practice runs on the trails.

This is a 12 session program with trail runs each Saturday morning and strength and conditioning workouts every Wednesday evening from April 1st to get you in shape for the first 5 Peaks trail run of the season at Dundas Valley on May 13th. Wednesday conditioning classes will focus on areas such as balance, collateral muscle and core strength, leg turnover and reaction time, leg strength, muscle balance, flexibility and stretching. Saturday sessions will put what you've learned to practice with drills designed to improve your running ability. All this for only $125.

Anyone who can run 5K or more is invited to join. The 5 Peaks series has 'Sport' and 'Enduro' races at each event so there's something for all abilities. If you've never attended a 5 Peaks race before I can highly recommend them. Great family events and atmosphere including kids races and this year the guys at 5 Peaks are promising even more. Take a look at their web site for more information on the series.

As a special incentive, anyone taking the Hit The Road program can also get a discount race entry.

There are so many reasons to take this program. Get off the road, get a little dirty, try something new, improve your running, have some fun, add some variety, the list goes on and on.

Program starts April 1st and space is limited so sign up now by e-mailing info@hittheroadrunning.com or calling 647 882 9755.

Ontario's Marathons...

Thanks to Jo Anne for sending me this. If you have any info you think our members would be interested in, feel free to send it to me to post at Tony@hittheroadrunning.com

Ontario's 12 Marathons

www.waterloomarathon.com
Waterloo, Ontario
Sunday, April 23, 2006
Deadline to register April 20, 2006

www.sudburyrocks.ca
Sunday, May 7, 2006
Sudbury, Ontario
Early registration deadline April 15, 2006

www.forestcityroadraces.com
London, Ontario Marathon
Sunday, May 14, 2006

www.mississaugamarathon.com
3rd Mississauga, Ontario Marathon
Sunday May 14, 2006

www.ncm.ca
Ottawa Marathon
May 26, 27, 28, 2006

www.friendlymasseymarathon.com
30th Friendly Massey Marathon
Massey, Ontario
Sunday, July 16, 2006
Early registration deadline June, 2006

www.prideofcanadamarathon.com
Pride of Canada Marathon
Thunder Bay, Ontario
Sunday, September 10, 2006
Early registration deadline August 31, 2006

www.torontowaterfrontmarathon.com
Toronto Waterfront Marathon
Sunday, September 24, 2006
Early registration deadline May 17, 2006

www.pecmarathon.ca
Prince Edward County Marathon
Picton, Ontario
Sunday, October 1, 2006
Early registration deadline July 15, 2006

www.somersault.ca/eventfallcolours.htm
Ottawa Fall Colours Marathon
Sunday, October 8, 2006
Ottawa, Ontario
Early registration deadline March 31, 2006

www.torontomarathon.com
Toronto Marathon
Sunday, October 15, 2006
Early registration deadline June 30, 2006

www.niagarafallsmarathon.com
Niagara Falls Marathon
Sunday, October 22, 2006
Early registration deadline September 17, 2006

Intro to Trail Running

Intro to Trail Running Program

Wednesday nights at 7pm and Saturday mornings at 8am

April 1st to May 10th, 2006

Hit The Road is a Recognized Training Partner of the 5 Peaks Trail running Series.

A 6 week program for those who can run 5K on-road to introduce you to the joys of trail running. This is a twice-a-week (12 sessions) strength, conditioning and technique program.

Wednesday evenings will be a hands-on 60 to 90 minute strength and skills training group workout with a personal trainer working on aspects such as;
-Balance and co-ordination,
-Leg turnover and reaction time,
-Core strength,
-Collateral muscle strength,
-Major leg muscle strength,
-Muscle balance and stretching and
-Cardio conditioning.

Saturday morning will be 90 minute trail runs and will be focused on technique and cardio and strength conditioning. The trail runs will include instruction on pacing, hill climbing and descending technique, race preparation, and a variety of other practical tips and techniques to get you ready for a trail race. You will get the opportunity to experience a variety of trail conditions.

What you get:

-Twice weekly group workout sessions
-Skills, technique and strength training specific to trail running
-Group entry rates into 5 peaks trail running series
-Free "Club runs" every Sunday morning with Hit The Road Run Club
-Support of a group of people to run with
-Social events

Cost:

$125 for the six week program (12 sessions).

Location:

Saturday trail runs will be at a variety of local trails in the Scarborough to Whitby area. Locations will be posted at hittheroadrunning.com weekly.

Wednesday evening workouts will be in Pickering, meeting at:
Fletcher Chiropractic
7-1450 Kingston Road.
Pickering, ON

Contact:

Tony Denford
Tony@hittheroadrunning.com
(647) 882 9755
or
Ken Niemimaa
Ken@hittheroadrunning.com
(905) 831-5329

Sign up and information
Sign up for this program is available at any Hit The Road Sunday Club Run, between 6:30 and 7pm any Thursday at Fletcher Chiropractic or by contacting info@hittheroadrunning.com.


Target Race Web Site
5 Peaks Trail Running Series

Club Run March 19

Where : Mr. Beans Coffee Co., West Hill.
When : 8am
Distance : Up to 28K


Directions : From Highway 2 head south on Port union. Meet at Mr. Beans Coffee Co. in the plaza on the north west corner of Port Union and Lawrence.

Brand new route around West Hill, West Shore, the zoo and Highland Creek.

Social Event - Pub Night

Come out for a pub night with your friends at Hit The Road at Safari Bar and grill, 60 Randall Drive, Ajax on Friday March 17th from 8pm onwards.

Safari is at the corner of Randall Drive and Kingston Road in Ajax, one block west of Church Street on the South side.

Come out and have a few drinks and maybe shoot some pool.

See you then.

Papers and articles

For those of you who haven't noticed, I've added a link on the right hand side names 'Papers and Articles' which is where I am posting some longer articles about running and training so as not to fill up the main site with these kinds of posts.

If you are looking for specific information on training or running, take a look as I may have already written something on it that you might like to reference.

As always feel free to post your comments and feedback.

Club Run March 12

Where : Pickering/Ajax Waterfront Trail.
When : 8am
Distance : Up to 26K



Directions : From Highway 2 head south on Liverpool. Meet at the Parking Lot at the foot of Liverpool Road.

The weather looks like it's going to be great for a run along the waterfront.

Last minute update for tomorrow's run, NOW AT 7AM

We have changed the meeting time for tomorrow morning's run. We are meeting at 7am instead of the usual 8. If you are unable to make it for 7, please let me know immediately and I will get back to you with alternatives.

If you need a map, please let me know in advance. I am printing one off for Neil to upload to his PDA...ooowwwwwwhhhhhh! I can bring more.

My phone number is 905 831 5329. Or you can email me at: Ken@hittheroadrunning.com

Great news for us running geeks

If you’ve got a Garmin GPS device for timing your training runs, you've got to get hooked up with a web utility Garmin just purchased, MotionBased.

Using data collected from GPS devices, MotionBased empowers you with online data and mapping analysis.

When you're done your workout, hook up your GPS device to your computer, like a digital camera, and launch the MotionBased Agent. The Agent automatically extracts the data from the GPS, and sends it to your Inbox at the MotionBased website. The entire upload process usually takes less than 1 minute.

MotionBased then helps you review statistics or analyze the key metrics for one particular activity. Analysis can range from segmenting your activity into distance splits to simulating your activity on one of 4 different maps. How deep you get into the analysis is up to you.

Of course, looking at your statistics and trip reports is a lot more fun when you can share that information with others. Whether you plan to share this month's training results with your coach or a new mountain bike ride you discovered on the Trail Network, MotionBased harnesses the power of the Internet to share information with everyone.

Check out Motionbased.com for more details.

Boot Camp: Personal Best

Boot Camp: Spring Edition

Run Stronger and more efficiently.

Tuesdays 7pm

******Open House Tuesday March 7****** Come check us out

Program runs March 14 to May 23

Oshawa Civic Dome Indoor Track

Do you want to run faster and more efficiently? Do you need a Spring Tune-up to get you ready for a spring or Summer event? Do you like the support of working out with a group?

The program runs every Tuesday night with a balance of running, core strengthening, stability exercises, agility maneuvers and biomechanic drills. This is a workout for your whole body with a focus on increasing flexibility and endurance. As a program, we will increase the difficulty of the workouts as we go. Variety will also be built into the program as participants become accustomed to the basic exercises. This workout is open to anyone from walkers to Boston Qualifiers.

What you get:

• A Hit the Road T-Shirt
• Weekly Tuesday supervised strength training workout
• Instruction on technique and fitness conditioning
• A variety of fun workouts
• Others to share your hard workouts with
• A Variety of takeouts and homework to help you work on Key areas

Cost of this program: $75 for 11 weeks.

Please Note: The Oshawa Dome charges an admission fee for entry.

For more information please contact me at: Ken@hittheroadrunning.com or phone me at (905) 831-5329