VR Training Fall 2008 Kick Off - Weds May 28th at 7pm at the Hudson Library

• Receive personalized training plans based on
your ability, goals, and lifestyle
• Stay motivated with seminars featuring crosstraining,
nutrition, and injury prevention
• Get the latest tips and features on running,
fitness, and training
• Group activities including scheduled group
runs
• Fully aided group runs for training group runs
greater than 16 miles
Training Group for all Levels and Abilities
Coaches range from sub 3 hour marathoners to those who just toe
the line to finish
Discounts at Vertical Runner
10% OFF Discount on footwear and accessories & 15% on apparel
and socks
Resources
• The Vertical Runner Message Board is a great resource for
Akron Marathon and Team Relay participants
• The Vertical Runner Website has an abundance of information
that you can use for training, such as our direct link to Dr.
Nilesh Shah and Summa Sports
• Free assessment at Human Potential Labs -
www.humanpotential-labs.com
Let VR Training help you prepare for your Fall Marathon!
Program Features
First Month of Training is FREE!!!
There is no obligation to the training group up
front. We want you to feel comfortable in our
training group so we invite you to give it a try!
Fees for Training Group (Includes Race Entry Fee)
$125 Marathon
$100 Half Marathon
Getting Started
Let us help you achieve your goals
Contact Us Today
eMail:vince@verticalrunner.com
Web: www.verticalrunner.com
Phone: 330.656.1176
Targeted Ohio events are the Akron Marathon & Half Marathon,
Towpath Marathon & Half Marathon, and the Columbus Marathon
& Half Marathon. Out of state marathons or ultra marathons are
fine too!!!
If you are interested in beginning to train in May, please answer
the following questions:
What is your targeted event?
What are your goals?
Have you had any past injuries?
Are there any health issues that restrict your training?
If so, what are they and have you been approved to train for the
event by a physician?
How many days of the week do you typically run?
Which days do you prefer to run?
Do you cross train?
If yes, what is the duration of time you spend cross training?
What days of the week do you cross train?
What is the longest event that you have participated in?
Was it a 5K, 10K, Half Marathon, Full Marathon?
When did you complete it and what was your finishing time?
What is your current weekly mileage?
What is your current long run?
Please email the answers to these questions to:
vince@verticalrunner.com

Michigan Trail Marathon & Half Marathon

The weather was perfect…the trails were beautiful…and the performances rocked!

This is a tough race and everyone should be very proud!

For race results visit: http://trailmarathon.com/

Congrats to the following VR Training Group Runners in the Michigan Trail Marathon:

Vince Rucci: 3:27

Mel Bolgrin: 4:37

Melissa Cairns: 4:51

Chef Bill: 4:58

Denise Flores: 5:07

Tami Menssen 5:29

Danielle West: 5:30

Congrats to the following VR Training Group Runners in the Michigan Trail Half Marathon:

Robyn Cutler: 2:15

Kristi Gunyula 2:22

Kris Kelley 2:34

Sherry Carpenter: 2:41

Sean Wade 2:56

First 50K?

So you have had your fill of road marathons and half marathons, and you are looking for something new and challenging. What will one do next? The easy answer to that question is a trail 50K. Believe it or not, a trail 50K is very attainable. If you can run a road marathon, you can do a 50K. This does not mean you should just jump into one tomorrow, but rather approach it with a set plan.
Step 1 in the plan is the proper way to train for a 50K trail race. For a 50K you will want to change up that marathon training program so that it incorporates trail running and hills. You will want to get your body accustomed to running at least 2-3 runs per week of 15 miles or more. In an ultra distance event many people will chose to walk the hills. You should get used to walking the hills in your training as well. Walking allows for the opportunity to recover, hydrate, and take in some gel or food. Your body must get use to the different stride, gait, and body positioning that you will use on the trails. Jumping over streams, rock, and roots, is a little different than jumping over the cup someone just threw down in front of you at a water stop in a marathon. Another important part that you will want to implement into your training is core strengthening. Crunches, sit ups, leg raises, side bends, and many other abdominal and core exercises will help you remain upright and strong on the trails.
Trail races are a lot different than road races. Aid stations can be distanced from one another for as much as 10 miles. This means you must be prepared and carry your own aid. For some this means carrying a hand held water bottle, while for other it may entail wearing a hydration pack. This brings us to Step 2 in the plan for success. How do I know what I need to drink and eat in a 50K? Well, this is different for everyone. Some people make their own personal concoctions. On the really hot days or long days out on the trails, one can always mix in some electrolyte pills. More options are to carry sports drink, plain water, energy gels, nutritional bars, or even a sandwich. The nice thing about a 50K is the smorgasbord of different types of eats at the aid stations. Almost all aid stations will have cookies, bars, sandwiches, fruits, trail mix, water, sports drink, and other amenities. At some 50K’s you can even have drop bags waiting for you at specific aid stations, so that you can get exactly what you may want or need.
Hence we arrive to Step 3 in the plan. DO NOT TRY ANYTHING NEW DURING A 50K! This could equal disaster. If you have not used it in training, then stay away from it. 50K’s are hard enough, so why would you want to bring stomach aches, cramps, or vomiting into the equation?
Step 4 is to remain positive, calm, and relaxed. This is just a long day out in the woods. Have fun and enjoy! All of the training has prepared you to do well on this day. Nothing can scare you, and nothing can throw you off of your plan. No matter how bad things may seem, there is no other option except to finish.
A great first 50K is right in your own backyard! The Buckeye Trail 50K takes place in January and July in the Cuyahoga Valley National Park. On this day it is just you and the trail. Plus some of the best folks on earth working the aid stations and making sure you make it through to the finish.
For more information on the Buckeye Trail 50K, or for more information on training, contact Vince at vince@verticalrunner.com

Saturday Morning Trail Run: 6:30am

With many either tapering to a May 3rd/4th event (ie: Flying Pig Marathon, Green Jewel 50K, 100K), running a marathon this weekend (ie: Michigan Trail Marathon), or recovering from the Boston Marathon this past Monday, we're going to mix things up a bit for Saturday.

A trail run is a GREAT way to recover as it works your legs so dynamically in every direction and also serves as a great running surface to recover on. Here's the course for Saturday:

12.5-13 mile loop covering the Buckeye Trail, Brandywine Trail, and Towpath

Note: if you need more miles, you can run early or run more later

This course is essentially the Winter BT50K course (minus the Towpath portion)

Lock 29 Start @ 6:30am

Head out to Route 303 and take old brick road up to the Pine Lane Trailhead

Take Buckeye Trail to the Boston Store (restrooms/water)

Leave Boston on Towpath (north), turn right to the Hostel and pick up Brandywine Trail to the Brandywine Falls (this trail is a loop and will return you to the Stanford Hostel)

Arrive back at the Boston Store

Follow Towpath (south) back to Lock 29

Entire route is about 12.5 - 13 miles and should take 2hrs to 2hrs, 45min depending on pace.

If you are new to the trails, be sure to speak up at 6:30am and let us know!

If you ever carry a camera and haven't run these trails before, this would be a good time to snap some pics as everything is coming in bloom right now for Spring. As always, don't forget to hydrate and eat along the way.

Link to Brandywine Falls trail map

Link to Buckeye Trail map...and others

MI TRAIL MARATHON

We will meet at Paesano's Italian Restaurant (Great Cornbeef & Cabbage!!) at 3411 Washtenaw Ave. at 7:00pm for dinner.
http://maps.yahoo.com/map?q1=3411%20Washtenaw%20Ave.%2048104&mag=5&ard=1#mvt=m&lat=42.230395&lon=-83.64749&mag=5&zoom=14&q1=3411%20Washtenaw%20Ave.%2048104&gid1=16173038
I am making reservation Wedsnday Morning please email me TUESDAY to let me know if your eating with ME!!!!

We will be checking into the hotel after dinner (approx. 8:00 or 8:30pm.) John & Melissa will check in earlier in the day to have all the rooms ready.
BEST WESTERN
Phone: 5175482900

1500 Pinckney Road, Howell, Michigan, 48843-8825, US
http://maps.google.com/maps?ie=UTF8&q=1500+Pinckney+Rd,+Howell,+MI+48843,+USA&ll=42.587119,-83.933508&spn=0.007078,0.014312&z=16&iwloc=addr


MI Trail Marathon http://maps.google.com/maps?q=8555+Silver+Hill+Rd,+Pinckney,+MI&hl=en&ie=UTF8&ll=42.409833,-83.964043&spn=0.007098,0.014312&z=16&iwloc=addr
April 26, 2008. We reserved 5 Rooms with two queens in each room.
Room One: Denise, Sherry, Kristi Room Two: Melissa, Robyn, & Kris Kelly. Or one can move to room 4.Room Three: Mel & Todd, Mr. Rucci
Room Four: Tami & Danielle
Room Five: Chef Bill & John

Fee's for the rooms will be divided bewteen all of us
Any questions email or call Chef Bill 330-338-3175

Saturday Group Run Extra Info...

Run starts at 6:30am

Distance options are 15 & 20 Miles, but the route can be run as an out and back for a shorter run

Saturday Group Run (4.19.08)

Start: Lock 29

Lock 29 is located behind the Winking Lizard in Peninsula off of Rt. 303

1^st Stop: Boston Store

Restroom and Water Stop

Boston Store is 2.5 Miles North of Lock 29 on the Towpath

Once reaching the Boston Store, Make a RIGHT TURN onto Boston Mills Rd.

2^nd Stop: Bike and Hike Trail Head off of Boston Mills Rd.

Aid Station #1 (Sports Drink, Water, Gels)

Bike and Hike Trail Head is 2.5 Miles from the Boston Store

Once reaching the Bike and Hike Trail Make a LEFT TURN onto the Bike and Hike Trail…

You will be heading North on the Bike and Hike Trail

The Bike and Hike Trail DEAD ENDS AT BRANDYWINE RD.

At Brandywine Rd. Make a LEFT and stay on Brandywine Rd. until you reach the Bike and Hike Trail once again.

It will be on the left side of the road about 1.5 miles

Once you are back on the Bike and Hike, remain on the Bike and Hike Trail until reaching Holzhauer Rd.

Holzhauer Rd. is approximately 2 miles from the Bike and Hike Trail Entrance off of Brandywine Rd.

Make a left turn onto Holzhauer Rd. until reaching the Carriage Trail Head.

Once you have reached the Carriage Trail Head, you will VEER LEFT when the trail splits to get 15+ Miles

This will take you down a steep down hill to the Towpath

Upon reaching the Towpath, you will make a left turn

You are then 5.25 Miles from Lock 29

To stay on the 20 Mile Course, you will VEER RIGHT when the trail splits

You will be on the Carriage Trail Loop for 2.5 Miles

Approximately 2.25 miles into the trail loop you will veer to the left and head down hill to the Towpath

Upon reaching the Towpath, make a RIGHT TURN onto the Towpath for the 20 Miler

Or make a LEFT TURN on the Towpath to get in 18 Miles

IF YOU DO NOT WANT TO RUN THE CARRIAGE TRAIL LOOP, BUT STILL WANT 20 MILES, YOU WOULD FOLLOW THE 15 MILE DIRECTIONS, EXCEPT ONCE YOU REACH THE TOWPATH YOU WILL MAKE A RIGHT AND GO TO MILE MARKER 16 (which is past Station Rd.) AND THEN TURN AROUND AND HEAD BACK TO LOCK 29

3^rd Stop: Station Rd. Bridge

Aid Station #2 (Sports Drink, Water, Gels)

Station Rd. Bridge is 1.25 miles down once you have made the right turn onto the Towpath.

Look for the Water, Gatorade, and Gels in the Station Rd. Parking Lot near the restrooms

Turn around at Station Rd. Bridge and head back south on the Towpath to Lock 29 for the 20 Miler (approx. 7 Miles)

4^th Stop: Red Lock (4+ Miles Back to Lock 29!)

Aid Station #3 (Sports Drink, Water, Gels)

Restrooms are available at the Red Lock Trail Head (Highland Rd.) heading back to Lock 29

Red Lock Trail Head is approximately 2 Miles from Station Rd. Bridge.

5^th Stop: Boston Store (2.5 Miles Back to Lock 29!)

Restroom and Water Stop

End: Lock 29

Michagan Trail Marathon

MI Trail Marathon April 25, 2008. We reserved 4 Rooms with two queens. My thought is 3-4 per room with rollaways or bring your sleeping bag.
Room One: Denise, Sherry, Kristi (if need one more with a rollaway)
Room Two: Melissa, Robyn, (room for 1-2 more).
Room Three: Mel & Todd, Mr. Rucci, Chef Bill (I'll bring my BBQ grill to sleep on)
Room Four: Tami & Danielle (Room for 1-3 more with rollaway.)
No need for deposits Just email Chef Bill to confirm once more that you are going. Chef Bill will respond with the amount you need to pay for the room.
Any questions email chef bill chefbill@playingwithknivesandfire.com

Relay for Life

Vertical Runner has formed a team for the Hudson-Stow Relay for Life:
http://relay.acsevents.org/site/TR/RelayForLife/RelayForLifeOhioDivision?fr_id=7176&pg=entry

Simply visit the link to donate or join our team

We will have a campsite set up and participants can show up to run or walk during the 24 hours that the event is taking place

When I was 16 years old my mom battled through cancer...
She was only 36 years old and it was a hard time for me and my family
Cancer is a disease that can strike anyone at any time
As a young kid I had no idea where to turn or how to help, but over the years through running I have seen so many great opportunities to get involved with the fight against cancer
I am a true believer that what we give back to this world we get back ten fold
It might not come today and it might not come tomorrow, but everything always makes its way full circle

So I am asking you as a friend, business owner, and relative of a cancer survivor to donate or join our team today


Thanks,
Vince

Track Workout (4.1.08)

It's going to be windy out on the track so let's keep it nice and easy...

20 x 800's with 400 recovery...HA...April Fools!

The real workout will be 3 x 1 mile with 400 recovery

Meet at the store at 5:45pm and run to WRA Track

Or meet at the WRA Track at 6:00pm

Workout begins promptly at 6:15pm

See you there!