Change in format for club runs

As we are entering the spring racing season we will be changing the format of the club runs.

Instead of weekly long runs we will be holding periodic events which will be free to Hit the Road run club members. Also we'll be listing some of the races that Hit The Road members will be attending.

So keep checking back for updates of the Hit The Road Run club events.

Running faster

If your goal is to run faster, a good way to do it is to race!

Let's say you are planning on a long race like a marathon or half marathon, in the final few weeks of your training you will typically be doing speed workouts. If there happens to be a shorter distance race in the last month that is similar in distance to one of your planned workouts it could be a good idea to race it.

This doesn't mean race it at the speed you would usually do the distance. Back off to a pace which is just a bit faster than your goal pace for the distance you are training for. Five to ten seconds per Kilometer faster is a good rule of thumb. The important thing here is not to get injured so close to your goal race so do not run a 5K all out and risk it. If you have a heart rate monitor, run in the correct zone for the planned workout. This significantly reduces your risk of injury over running at a set pace which does not take anything into account, such as weather, terrain, illness, etc.

Don't forget the warm up and cool down either. As the race is a shorter distance, you can easily tack on a couple of K for a warm up. Not only will it help prevent injury, you will also fatigue much later in the race.

The purpose is to get used to running in a crowd, try out some race day tactics, run a consistent even pace or even a negative split and to get a good fast workout under your belt. And who doesn't need another free t-shirt?

Club Run April 30

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

Click Picture to enlarge

Directions : Mr Beans Coffee Co is in the plaza on the North West corner of Port Union and Lawrence, south of the 401 and Hwy 2.

We will be running out to Rotary Park and back, lots of places to get water along the way.

Sick Kids Running Program

Hit The Road is please to announce that we have teamed up with the Hospital for Sick Children to offer a 5K training program.

The initial program will run from May 8th to July 10th, 2006.

This program is available to all staff at the Hospital for Sick Kids. Check out hittheroadrunning.com/sickkids for details and sign up.

Races, Races Everywhere

Wow there's a lot of races coming up in the next few weeks.

May 7th is the Sporting Life 10K billed as Canada's fastest 10K.

May 13th is the 5 Peaks Dundas Valley Off Road race. A great Venue and lots of fun for the whole family.

May 14th is the Mississauga Marathon. There will be a lot of Hit The Road Runners at this one.

May 28th is the Ottawa Marathon. One of my personal favorites.

June 4th is the Alfie Shrubb 8K in Bowmanville.

June 10th is the Rattlesnake Point 5 Peaks race.

Come on out and join the fun.

Enjoy your run

More and more studies are showing that physical and mental health go hand in hand. A recent study also concludes that the surroundings of your workout make a difference both physically and mentally.

Participants were given a number of images to view while working out on a treadmill. Those who viewed pleasant urban and rural images had an increase in mood and self-esteem and a decrease in blood pressure versus those who viewed unpleasant urban or rural images.

The conclusion is that working out in pleasant surrounding has a positive effect for your mental health as well as your physical health so get outside and find a nice park or trail to do your exercise on.

Pretty J, Peacock J, Sellens M, Griffin M. (2005) The mental and physical health outcomes of green exercise. Int J Environ Health Res. Oct;15(5):319-37.

Club Run April 23

Where : Mr Beans Coffee Co, West Hill.
When : 8am
Distance : Up to 29K

Click Picture to enlarge

Directions : Mr Beans Coffee Co is in the plaza on the North West corner of Port Union and Lawrence, south of the 401 and Hwy 2.

We will be running out to Rotary Park and back, lots of places to get water along the way.

Boston Marathon

Congratulations to our very own Ann Morgan for completing her first Boston marathon.

Checkpoints 5k 10k 15k 20k Half 25k 30k 35k 40k
0:34:11 1:09:24 1:43:55 2:19:24 2:26:30 2:54:44 3:30:32 4:05:26 4:39:44

A nice even pace. Can't wait to see that medal!

An Option for this Sunday's Training run

This Sunday we will be heading out to Mississauga to run the route of the Marathon. We will probably be meeting here in Pickering and carpooling out. We will also need to determine who's car(s) we will be leaving at the start and who will be shuttling back from the finish line.

Please let me know soon so that I can coordinate the rides.

Please email me(if you haven't already) or phone me at (9)831 5329.

Here is the proposed route for Sunday. The route is actually closer to 35 km, we will be pushing for 36.

5 Peaks Early Bird Special ends April 15th

Just a warning that the 5 Peaks early bird sign up special ends this week on April 15th. Don't miss out on the savings on what promises to be a great series.

Click here for all the details

Sign up before the 15th for all 5 races and only pay for 4.

Cassandra Runs for Joints in Motion

Our good friend Cassandra is training for a full marathon with the Joints in Motion Training Team to fundraise for the Arthritis Society. Her fundraising goal is $5200. She has created a blog to keep you updated on her training and fundraising progress, and to provide awareness of Ankylosing Spondylitis. Your support through word-of-mouth advertising of her cause and your financial generosity is greatly appreciated.

http://cassandrakicksas.blogspot.com/

Salty Dog Trail Clinic

Hit the Road will be helping out Salty Dog this weekend at the Salty Dog Trail Running Clinic.

Saturday, April 8th, 2006
9am - 4pm
Thorncliffe Park Public School in the Don Mills and Eglinton Area.

Come on out and learn all you need to know about getting off the road and onto the trails.

Club Run April 9

Where : Mr Beans Coffee Co, West Hill.
When : 7am
Distance : Up to 32K

Click Picture to enlarge

Directions : Mr Beans Coffee Co is in the plaza on the North West corner of Port Union and Lawrence, south of the 401 and Hwy 2.