12-Week Training Plan

August 22, 2017

Rock the Road has partnered with Hybrid Fitness to bring you this 12-week training plan that started on Monday, August 21st but you can jump in whenever you want!! Whether you’re a new runner simply hoping to finish, or an experienced runner hoping to crack a 30, 25, or even 20-minute 5K, this plan is for you.

We will share the plan weekly on the Hybrid Fitness Centre facebook page and the Rock the Road facebook page but if you can’t wait to see the whole thing, click the link below.

Here are the descriptions of the ‘paces’ that we use:
1 – Repetition Pace (R) – Your fastest training pace. This is hard, but still not an all-out sprint. This is way faster than you’ll run your 5K.
2 – Interval Pace (I) – A hard pace, but one that you could hold for 10-15 minutes in a serious race. This is therefore still faster than you’ll run your 5K.
3 – Threshold Pace (T) – For most runners this is your 10K pace. You should be able to speak but not hold a conversation. Advanced runners should be able to run at this speed for up to an hour; Beginner/Intermediate runners should be able to run at this speed for at least 30-40min.
4 – Easy Pace (E) – A comfortable conversational pace. This might be anywhere from a slow walk to a light jog. For beginners this should be a walk.

Facebook message us if you have any questions!!

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2015 Results – Rock The Road 10K/5K

June 8, 2015

What a great day it was for a run!
Results have now been posted here: Rock The Road 2015 Results

Thank you so much to all of our Volunteers, Participants, and Sponsors – this event is was made successful by all that were involved!

See you next year!

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2014 Results – Rock The Road 10K, London Ontario.

August 17, 2014

5k/10k Overall Results (As of Aug.23, 2014)

Female Open Winners-10K

1. Rachel Hannah, 33:36.9
2. Lioudmila Kortchaguina, 34:28.9
3. Leslie Sexton London, 35:55.9

Male Open Winners-10K

1. Evans Maiko, 30:59.2
2. Terence Attema, 31:02.2
3. Andrew Nixon,  31:09.9

Female Open Champion-5K

1. Julie Hambleton, 18:29.7

Male Open Champion-5K

1. Jeremy Walsh, 17:43.9

A special thanks to Thames Timing for an excellent job with timing and results!

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Ambassador Susan says “Injuries Suck…Learn from my training errors!”

August 16, 2014

It’s always easier (and less painful) to learn from other runner’s mistakes. When I started training for my first marathon in 2008 I joined a running group and was running more consistently than I ever had before as well as including speed workouts in my training routine. I saw my running improve in a short period of time. A month before my marathon I ran Around the Bay for the first time. One of my running buddies at the time had warned me saying “Run it easy and save it for the marathon.” But I was feeling good on race day and ran Around the Bay hard. I was happy with my time and thought I was on track for a great marathon … little did I know that a series of training errors would leave me limping in a few short weeks.

Training Eraround the bayror #1: I ran Around the Bay on a Sunday and then did a workout on the Tuesday with the running group. The run was at a much faster pace than it should have been. My muscles and tissues were not recovered yet from Around the Bay. The result Mechanical Stress Overload!

Training Error #2: Being proud of myself for running well at Around the Bay I went out and bought myself a pair of new running shoes J There was a pair of really pretty Mizunos that I liked. Unfortunately what I didn’t realize was that they were racing flats and had a significant heel drop from the shoes I was wearing previously. Transitioning too quickly to a shoe with a larger heel drop puts a lot of additional stress on your calf muscles. The result Mechanical Stress Overload!

Training Error #3: By the end of the week following Around the Bay I had done 2 workouts at a faster pace in my new running shoes and my right calf was hurting. It wasn’t that normal muscle ache from a hard workout … it was pain. Unfortunately I received some pretty bad advice on how to manage the pain, which was to take ibuprofen and Tylenol and keep running. If you need to take medication to run, that’s probably a good sign you need to stop running and see a health care professional. Taking medications like Tylenol mask the pain you may be feeling allowing for more Mechanical Stress Overload! The ibuprofen when taken before a workout acts to block the inflammatory process before it even gets started. You need inflammation to heal! Inflammation is your friend if you want your muscles to heal after a workout!

Training Error #4: I kept running through the pain thinking that if I missed a workout I would be missing out on valuable training for my marathon. The pain in my calf got worse with every run and I didn’t listen to my body. I went from a little pain at the start of my runs, to a lot of pain throughout the whole run, to finally leaving me limping when I walked. Listen to your body! Pain is usually a signal of protection from your brain and for an acute injury it is your best friend telling you that you are in danger and you need to listen!

So did I get to the marathon finish line???

Well I limped into Fowler Kennedy got told I probably had a partial calf tear and some nice shin splints to go with it because I kept running on the injured calf. I had to stay off the calf for the entire time leading up to the marathon. Still being stubborn and downright stupid and not having learned my lesson, I ran the marathon (after taking a few Tylenol first … it really didn’t seem that stupid at the time!). I ended up running terribly in the marathon and it took me about 2 months following it to recover and be able to walk properly again. Just over a year later I was out in Vancouver training with Forerunners and my calf started to hurt again. I talked to my coach and got the best advice of my life … stop running and get in the pool. One week later my calf was better and I was back to running. We talked about what probably caused the calf pain and the answer was Mechanical Stress Overload!!! Too much stress on the calf, with not enough time to recover. I have now learned and haven’t had any issues with my calf in the last 4 years.

Sometimes you have to make big mistakes to learn from them. Pain and injuries suck, plain and simple! But one week off from running is much better than one month! Listen to your body, don’t take medications to “help” you run, be careful when transitioning to new shoes and most importantly give your body time to adapt and don’t let Mechanical Stress Overload stop you from running!

Have a great Rock the Road and recover well!!!!


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Ambassador Leanne Talks about Race Day Prep!

August 16, 2014

Race day is fast approaching. The nerves are setting in. I always have big goals on race day. Mostly I hope to have a new PR to add to my PR page at home. I have plateaued in the 5 km distance and have switched my focus to the 10 km distance where I hope to take 1 to 2 more minutes off my time. Sometimes just running more is all a person needs to run faster on race day. But sometimes I can arrive at the race start with the best preparation behind me only to fail miserably at my goal because of the race day conditions.

Race day determines whether I can hit my goal. The weather could be too hot, too cold, or extremely windy. Maybe I slept badly which is every night when I am traveling with my kids where we are all sleeping in the same bedroom with 3 of us on the bed and one of us on the floor (I get the floor tonight!) or in a tent with no sleeping pad like last weekend because I gave it to my dad to use, maybe I feel sick or didn’t eat well. I embrace rain on race day because it keeps me cool. I despise the wind. The wind was my enemy during the Mississauga Marathon (as well as the brand new shoes I wore on race day!). There is nothing worse than turning a corner and being smacked in the face with wind that makes you feel like you are barely moving forward.

 Screenshot 2014-08-16 20.13.33I used to be a nervous racer. I thought if I was not nervous that I would not care. If I did not care then I would walk if I got tired or just give up. In fact the 10 km distance used to be the race distance I avoided. Give me a 5k, half marathon or full marathon any day and keep the 10 k race for yourself thank you very much!

A 5 km race is perfect for speed. Short enough to make speed possible and just long enough to survive that speed. When I start hating the race I only have 1 more km to go! A half-marathon race is perfect for endurance. My strategy is to line up in front of a pace bunny whom I hope I never see in front of me! I settle into a good pace for the long haul and speed up for the last 5 kms. A marathon is the party at the end of a long training cycle. I focus on each 10 km section until I get to 30 kms and then at 32 kms I count down the final 10 kms telling myself that I have run 10 kms hundreds of times. But a 10 km race presents a challenge for me. I want to push hard but it hurts to push hard for 10 solid kilometres. I dread it, I despise it, yet I keep signing up for 10 kilometre races. I got a PR last week in Fergus by a big 9 seconds. This week I hope to take off even more. None of the pain and agony matter once I cross that finish line. PR or no PR, good race or bad race, race day is always a magical experience for me. I can be happy just being out there, alive in the world, and then I change my focus to my 3 kids who steal my medals and then play race day at home.

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