Ambassador Brayden (Age 6) Offers Running Tips for Kids!

August 16, 2014

It’s not too often that I see other kid’s running, but often I am stopped by other adults, who always give me a high five for my runs and ask for tips.

1. Start by running as far and as fast as YOU can. Each day, work a little harder to run a little further or make your time a little faster. If you need to slow down and do walking/running intervals, go for it!

2. Find new places to run. Even though, I do most of my runs on a school track or on the treadmill, it is always a treat to run in new places. Just this past week, I have done my runs on the boardwalk in New Jersey and along a beautiful lake in Iowa. I enjoy switching it up every once in a while.


3. Stretch before you run. Even kids need to stretch. Not only does stretching help loosen up muscles before a run, but it can also help you have a longer stride and sprint faster.

4. Register in some crazy and fun runs and races in your city! Registering for fun runs like the Rock the Road races are good motivators to keep training.

5. Have FUN and remember the goal is to make yourself proud!

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2014 Rock the Road 10K-Elite Athlete Press Release

August 13, 2014

This coming Sunday, August 14th the city of London can expect to see hundreds of Londoners dashing down Richmond Street.  Leading the pack will be some of Ontario’s most elite distance runners and even a few Olympic hopefuls!

The Rock the Road 10K strongly believes in supporting elite runners in hopes that these individuals will use the Rock the Road “stage” as a opportunity to inspire Londoners of all ages and ability levels. Here is a sneak peek at our elite field!

 We are especially excited that so many London-based elites will be participating this year!!


Men’s Elite 10K Field (alphabetical)

Terrance Attema 2013 Around the Bay champion 1:35:44 2013 Vancouver Half Marathon 4th place 1:05:25 2012 Around the Bay 2nd place 1:35:04

Seth Marcaccio Recently ran 32:54.0 at 2014 Bayfield Safe Harbour Run Plans to attend Fanshawe College this fall

Josh Morrison Recently ran 15:00.92 at 2014 London Series Finale (RCLDS #5) Member of the local ‘elite’ London New Balance Racing Team

Andrew Nixon Ran 7:57.92 for 3000m indoors at the Boston Valentine Invitational-Feb 2014 Represented Canada at the 2014 FISU World University XC Championships Represented Canada in the 5,000m at the FISU Summer Universiade

Thomas Omwenga2013 BMO Vancouver Marathon Champion 2012 Rock the Road 10K Runner Up 2012 Goodlife Victoria marathon Champion

Kyle O’Neill Recently ran 29:59.39 at 2014 London 10,000m (RCLDS #2) Represented Canada on the 2014 National Cross Country team 5th place finish at the 2013 Rock the Road 10k * Member of the local ‘elite’ London New Balance Racing Team

Adam Stacey

Recently ran 15:10.9 at 2014 Downtown 5k *Member of the local ‘elite’ London New Balance Racing Team

Women’s Elite 10K field (alphabetical)

Victoria Coates
Represented Canada at the 2014 FISU (University) Cross Country Championships
Grad Student at Queen’s University

Valerie Cote
Recently ran 35:27 at the Sporting Life 10K

Rachel Hannah 2013 Rock the Road 10K Defending Champion 2014 Canadian Half Marathon Champion, 1:13:37 2014 Speed River Inferno T&F Meet 5000m 1st15:50.31 2014 Ottawa Race Weekend 10k 8th, 33:22

Stephaney Hortian

Ran a personal best over 5000m in 2013: 18:11 3rd at Around the Bay 5km 2013 2nd at the Mudpuppy 5km in Kitchener

Lioudmila Kortchaguina 2013 Rock the Road 10K Runner Up 2:29 Marathon Personal Best

Courtney Laurie Recently ran 37:06.55 at 2014 London 10,000m (RCLDS #2) * Member of the local ‘elite’ London New Balance Racing Team

Bethany McChesney 37:50 10km Personal Best 3rd place at the 2012 Rock the Road 10k Coached by Dave Mills

Kate Reid 37:50 10km Personal Best 4th Place finisher at the 2012 Rock the Road 10K Coached by Dave Mills

Leslie Sexton

33:14.91 at 2014 London 10,000m (RCLDS #2) 1st-2014 Canadian National Track and Field Championships, 10000m 2013 Columbus Half Marathon Champion-1:13:13 * Member of the local ‘elite’ London New Balance Racing Team

**Women’s 5K Brittany Hambleton 5k 18:16 3k 10:29 Member of Western University’s Cross Country Team

Julie Hambleton 5k – 17:52 3k – 10:15 1500 – 4:45 Member of Western University’s Cross Country Team






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Ambassador Sandra’s latest blog: Good Race, Bad Race, No Race

August 12, 2014

Good Race, Bad Race, No Race! !! Over the last two and a half years of running, I have had good races and bad races. The good races, and the feeling of elation and accomplishment that comes with those races is what keeps me signing up for more races. Last year, I had a fabulous Rock the Road. I achieved a personal best in the 10k, and that was even with me stopping to re-tie my shoelaces. It was such a great day, I signed up for this years race the next week when registration opened. This is me last year-I was passing people right up until the finish line. The AWESOME volunteer photographers took this!! !!


Bad Race—ughhhhhh! I have had a couple of races where I just could not stop looking at my garmin and wishing for the end. I had a yucky 10k this year where I walked and debated just going right over to my car and heading home. I finished it, and was happy I did. It was not the race I was hoping for, but I like to believe that those bad races serve a purpose. They are humbling. An opportunity to look at where/what/how things went wrong. Did you sleep badly? Big meal the night before? Wardrobe or running shoe malfunction? Weather? Water? Just a bad day? I try not to hold onto those negative feelings of a particular race. The past is behind you! Keep your best foot forwards!! !

The last one is No Race. I had not encountered this yet. Races are not ran due to injury, illness, family emergency, work commitment and bad weather. I have actually debated not running a race due to the fact it looked like rain, and it was windy. I did not want a “bad race”. I decided to run it anyway, and it rained HARD, right into my face! It was windy, and blowing against me at the hilly part! But I finished, felt hardcore, and learned I could overcome those challenges. I did not personal best, but I did not expect to, and I think that was key. ! !

This year, I will not be running Rock the Road. I registered for it last year, paid my fees, and became an Ambassador. I did the training. I am ready to destroy my personal best at a fabulous race that is super fun, and very fast. But it is not going to happen. I am having a procedure that will have me off running for 10 days. This is what I am having done, if you are interested at all—- After waiting for months for an appointment, my name came up, and I will be having it done this week. Which means no Rock the Road race for me.! !

My darling husband Ted will be running Rock the Road this Sunday. He has never run a race before, but has been doing some running since spring. He has worked up to doing a 10k long run on weekends, and I cannot wait to support him, and cheer him on with our 5 kids. He has been my greatest cheerleader, and shoulder to cry on since I started running. Instead of Rock the Road being a great race for me, this will be even more memorable as Ted’s first foray into road racing. For me, I will never forget my first race-the nerves, the excitement, the blast of the starting gun, and the elation of finishing. This is me after my first!! !!


If you managed to get through all this, I hope you will feel inspired to run, or even try a race some day! I started running just before my 38th birthday, and never dreamed that I would finish a 5k, let alone a marathon. I have 5 kids, a full time job, and finding that “me” time is always going to be a challenge, but it has been so worth it for my mental and physical health. Go and leave some footprints all over town!

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Ambassador Susan taps into the expert nutritional advice of her friend and answers runners most difficult nutrition-based questions!!

August 10, 2014

In my last blog post I wrote about meeting some pretty awesome people when I joined the Forerunners running group in Vancouver. Well, Sarah Cuff was one of those awesome friends I was lucky enough to meet. If you need a training partner to inspire you to get out and there and train hard, then send Sarah a friend request. Sarah has run 15 marathons with a PB of 3:31, which keeps getting faster. She is a Nutritionist (registered holistic nutritionist), personal trainer (CanFitPro) and has started up her own business called Eat2Run ( (Don’t worry – whether you Eat2Run or Run2Eat it will work for you)

Sarah Cuff photo

Sarah and her husband Jeremy recently completed the Eugene marathon in Eugene, Oregon. Awesome marathon if you are looking for a destination race!

I’ve learned a lot from Sarah over the years and one of those things is a respect for my nutrition. When I first started running, if I had a bad workout/race I usually didn’t give too much thought to my nutrition and instead looked more at my training log thinking I didn’t give myself enough recovery or was just tired from work. What I didn’t realize was how much I was setting myself back when I didn’t refuel after a hard workout or didn’t fuel well leading up to workout.

I messaged with Sarah recently and got her advice on some nutrition questions I received from local runners.

Sue: Hi Sarah! Thanks for taking the time to answer some questions! So lets get started by talking about pre workout nutrition. What do you like to eat before a speed workout?

Sarah: Personally, I like to ensure I’ve eating about 3 hours before the speed workout (either a full meal or a complete snack) and then have one serving of Vega pre-workout energizer with 1 tsp of matcha mixed into water and ice. It gives me a quick carb boost plus some caffeine to enhance performance for that workout.

In general I recommend only simple and carb-rich foods immediately before a speed workout (like a banana). Fibre, protein and fat all have the potential of causing GI distress – not fun in the middle of a hard run!!

Sue: How about before a longer run?

Sarah: I’ll have a bowl of thick cut rolled oats cooked in water (or instant oatmeal if I’m in a hotel before an out of town race) with a few walnuts, hemp hearts and a sliced banana, with a mug of matcha tea with almond milk (lately I’ve been making iced matchas!). I’ll have this 1.5 to 2 hours before running (3 hours if it’s prerace). Immediately before I go out (within 10 minutes of starting to run), I’ll have some vega pre-workout energizer (it contains 100mg caffeine) with 1 tsp matcha powder (~70mg caffeine), and/or a few Clif shot bloks with caffeine or a Honey Stinger gel. You can tell I’m a fan of caffeine pre-run now! It’s the only time I consume caffeine – I avoid it at any other time.

Sue: I’m pretty sure I never saw you with a bottle of Gatorade or PowerAde, do you drink electrolyte drinks?

Sarah: I don’t drink Gatorade or Powerade personally, because I try to use only natural products as much as possible. Anything that has glucose-fructose or high fructose corn syrup, or artificial colourings/flavourings/preservatives I totally avoid because there are so many more natural alternatives.

While we don’t have much of a choice when racing (I mouth rinsed with Gatorade in my last marathon for lack of any other option), when I’m training I’ll drink only water and take gels (which contain adequate amounts of electrolytes).

Not everyone wants to get their carbs and electrolytes from gels though – in that case I’d use a sports drink such as Honey Maxx – or as natural as you can get that still works with your GI system. There are so many options out there! The most important one is to find fuel that works for you. Eating to run is about laying down a strong foundation of foods that are natural and plant-strong, and then ensuring you find a strategy that works best for you on the run – whether that ends up being Gatorade or your own homemade gel or sports drink. Coconut water is a great source of naturally occurring electrolytes and works great for post-run hydration (I use coconut water as a base for my recovery shake).

Sue: What sort of time frame do you recommend for athletes to eat after their workout?

Sarah: It’s ideal to have a recovery shake within 20-30 minutes of completing your long or hard run (or gym workout). You want to refill your depleted glycogen stores asap – consuming carbs within this timeframe is when your body is most receptive to using them properly (to refill your glycogen stores so you’ll have adequate energy for your next workout and you won’t feel so sore the next day).

You want your recovery shake to be about 4:1 in carbs to protein ratio (and little to no fat, which inhibits absorption). Protein actually helps to push the carbs into your glycogen stores more quickly. Here is my go-to recovery shake recipe (as in, this is what I drink daily):

Within 2 hours post-workout you’ll want to have a complete meal with a good source of protein to ensure adequate supplies of amino acids to help rebuild your muscles.

Sue: There are a lot of different yogurt brands out there now and particularly a lot of hype lately about Greek yogurt. Do you recommend Greek yogurt over other yogurts to your clients?

Sarah: It’s true – Greek yogurt is all the rage these days! It generally has a higher protein content than regular yogurts, and can be found in varieties anywhere from no fat to regular fat.

Before I ever recommend yogurt to a client, I first test to see if they have any dairy sensitivities (it continues to amaze me how many do).

If they are okay with dairy, I’ll ask them to try only plain, organic yogurt and hard cheese (and kefir if they choose) – being that these items contain beneficial bacteria (only beneficial if no dairy sensitivity exists). Keep in mind all dairy is high in naturally occurring hormones – this may not be for someone dealing with hormonal issues such as acne.

As long as the yogurt is organic and plain with nothing added (like carrageenan or milk protein concentrate or sugars/sweeteners), then it’s a good choice. Often Greek yogurt are the varieties that don’t have anything added, so can be a good option!

I recommend choosing full fat organic yogurts and cheeses if you’re comfortable doing so. Otherwise go with low fat. Organic helps to ensure the type of fat found in animal products is healthier for us than non-organic (and if the cows are grass fed, will actually contain omega-3 fatty acids).

Sue: Well I know I could use some help with my nutrition, what are some of the benefits for a competitive/recreational athlete in working with a nutritionist like yourself?

Sarah: I received tremendously positive feedback from clients who’ve worked with me – they tell me they are so busy that having me put it all together for them in an individualized manner and just telling them what to do is exactly what they need. You can read about their experiences here –

In general I find many people are confused over exactly how they need to be eating due to a lot of conflicting information and advertising we come across at every turn. I’ve had many clients come to me saying they are pretty sure they are eating healthfully, but are still frustrated for lack of energy / continuous injuries / can’t reach their racing weight / sick all the time / and so on. To finally make progress towards their goals (and reach them) is exhilarating – and for some, something they weren’t sure was even possible.

However, I’ve also had people email me, telling me that they simply began following the advice I give on my blog and put together their own plans, or they’ve purchased my 5-Day KickStart Cleanse and have found great success even without the personal attention. I think it comes down to how much time someone has.

Huge thanks to Sarah Cuff for all the great advice!! Sarah has a newsletter you can sign up for and receive regular tips on how to “eat 2 run” and you can find more information and great recipes at

Eat2Run logo-1

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Brayden (Age 6) Tells us Why He Loves Running!!

August 9, 2014

I am a 6-year old that loves running. It may sound strange to some people that a kid so young loves to run distance runs, but I love it. I love that running is all about the challenge. It’s not about the challenge of who wins and who loses, like all of the other sports that I play. It’s about the challenge of doing my best and feeling proud of what I can do. I love the way I feel when I beat my best time and when I complete a longer run without stopping. I love that people of all different ages and all different sizes can participate in races and that everyone cheers each other on.

BraydenI am a 6-year old that loves running and I love that I can do it anywhere. Whether I am running the track at the high school by my house, running the boardwalk at the shore in New Jersey or running in one of the races at home, I love the feeling that running gives me.

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