VRT Newsletter (6.25.09)

Saturday – June 27th Group Run
There is a change to this Saturday’s Group Run!!!
We will meet in front of Vertical Runner at 6:45am and start the run by 7:00am
This will be a 9 mile loop with the option of making it 7 miles by skipping Hudson Springs Park

Sunday- June 28th BT50K Training Run
This Sunday will be the final training run for the BT50K
It is an out and back run to the Boston Store starting and finishing at Oak Grove
Total distance is 23 Miles
Water will be stashed at Snowville Rd., but as always please carry your own hydration and nutrition needs
Restrooms and water are available at the Boston Store

Thursday Night Trail Runs
The Crooked River Trail Runners invite you to join them every Thursday night for a beginner trail run
Every week is a new section of trail, which makes this a great way to learn the trails in the area
All levels and abilities are welcome
For more information visit: http://www.verticalrunner.com/board.html

Muddy Paws Trail Races
The event offers a 5 & 10 Mile Trail Race and a 2 Mile Trail Run with your Dog
Race starts at 7:00am on Saturday, July 11th from the Pine Hollow Parking Lot in the CVNP
This is a great first time trail race or the perfect challenge for a veteran trail runner
For more information visit: http://www.verticalrunner.com/muddypaws/index.html

Volunteers Needed!!!
As always we can use volunteers at the Muddy Paws Trail Races, BT50K, and BR100
There are lots of ways to get involved so please contact us if you are interested or if you would like more information

Thursday, May 28th Trail Run

Meet at the Gorge Metro Park. Address is 1270 Front Street, Cuyahoga Falls, OH 44221

Run starts at 6:30pm...Chef Bill Bailey is the group run leader this week.

Gorge Metro Park

This 155-acre Metro Park was made possible in 1930, when the Northern Ohio Traction & Light Company, the predecessor of Ohio Edison, donated 144 acres of land to Metro Parks. Previously, the area hosted a park of a different sort – the High Bridge Glens Amusement Park, which opened in 1882 and featured a thrilling rollercoaster and a dance hall.

We will run a portion of the Burning River 100 course. Highbridge trail to Chuckery Trail (Signal Tree trail) about 5 miles. We will all stop and regroup at the Signal Tree for a photo opp. We will loop back to highbridge entrance then head or for a 1.8 loop on the Gorge Trail.
For those who want to add-on...the Glens 1.8 mile out & back trail (follow the signs across from the gorge parking lot).

We will head to Hunt's Bar after the run for food & drinks. Hunt's address 1832 Front Street, Cuyahoga Falls, OH 44221 (330) 929-4982

All paces welcome...nobody will be left behind...always someone to run with.

If not already, join the Facebook group titled "CVNP Thursday Night Trail Runs" and get the weekly notices about where the next run will be held.

Thursday Night Trail Runs - 5/16

There is a new group run that has started...The Thursday Night Trail Run. Those of you looking to get started in trail running, this is a great way. Each week, the group will meet at a different trail in the area and then head out for a social hour after.

This Thursday (May 16th) the group will be meeting at 6:30pm at the main entrance to Hampton Hills. It's part of the Summit County Metro Parks and is adjacent to the CVNP. Adam Run Trail is a 3.2 mile loop. We will run the loop clockwise...option for 1 or 2 times. It's a figure eight and on the second loop we should come through the middle of the eight as it's one of the most scenic sections of the trail.

Click here to visit Hampton Hills Web Site

After the run, we will head to Sarah's Vineyard. The vineyard is part of the Cuyahoga Valley Countryside Conservancy's effort to rebuild local sustainable farming within the CVNP.

Click here to visit Sarah's Vineyard Website
(we will hopefully talk them into staying open past 9pm!)

Looking forward to seeing everyone on Thursday! Please invite others - it's a great way to get people started on trails or as a second run and/or easy run for more experienced runners.

Fall '09 and VR Training

Dare I say it? "Fall 2009." With Spring just recently being sprung in northeast Ohio, it's hard to believe that the Fall '09 VR Training Kickoff Meeting is only 2 weeks away. Join us on Wednesday, May 20th at 7pm at the Hudson Library.

With many spring marathons complete, we are coming up on the unofficial "end" to spring marathon season with the Cleveland Marathon only a short 11 days away. Believe it or not, if you are planning to run a fall marathon, you should be narrowing down your choices so you can start your training on schedule. As one of the group leaders with VR Training, I want to give you an objective summary of this fall's program. Between myself, Greg Dykes (other leader) and Vince Rucci (Vertical Runner/VR Training owner), we have somewhere between 60-80 marathon medals between us and several ultra-marathons. We all bring a very different background to the "table" and are all committed to see you reach your goals. As always, running with the group on a weekday or any scheduled weekend run is open to anyone regardless of them "officially" paying and entering the program. Those who participate via a fee is transparent to the runners around you. In fact, Greg and I don't even know. Your participation is between you and Vince at Vertical Runner. With that being said, it is my opinion that this fall's program is the most attractive to date regarding everything you get for what you pay for. Ask anyone who knows me and they'll tell you I'm always looking for the best value/quality proposition. In my opinion, this has it all. It's also open to anyone whether novice or veteran runner. Granted, it would be good for you to be able to run at least 5 or 6 miles before starting but the program is open to all. (disclaimer: I have absolutely no financial interest in VR Training or Vertical Runner)
2 options:

a) If you are running the Akron Marathon or 1/2 Marathon:
- Normal registration is $85.00. New Marathon runner premium for all 2009 RRAM marathon runners: This year all Marathon runners will be awarded a Brooks Tienken jacket complete with the Road Runner Akron Marathon's cool logo. The Official Road Runner Akron Marathon race jacket, features a warm technical fabric with clean lines and a winning look, great for the track and around town.
- VR Training Program including your Akron Marathon registration is $135. So what do you get for the extra $50? Is it worth it? (here is the flyer for the $135 program)
> VR Training Tech Tee valued at between $30-40. Look around...someone is always wearing one on Saturday and there will be a sea of them at any local race.
> 10% off shoes and accessories and 15% off socks and apparel. Do the math: shoes cost between $95 and $145. There's $10-$15 right there not including the socks, apparel, etc. OK, I've already justified the $50...now for the intangibles...
> Personalized training plan built uniquely for you by Vince Rucci. You'll answer several questions regarding your goals, time availability, etc. and he will create a custom plan for you to get you to the finish line. Valuable? Absolutely.
> Supporting your local running store who has given so much to the local running community and continues to give. This one is near and dear to my heart and it truly matters. I moved here in 2002...pre-Vertical Runner. Ask any of the local longtime runners to describe the pre-VR community against the current running community. There is a huge and positive difference. Plus, their new store is awesome!

b) 2nd Option: you're not running the Akron Marathon but want to participate in the program minus the race registration.
- the fee is $75 and everything else still applies
- training plan will be tailored to your target event

It is really exciting to be a part of such a vibrant running community here in northeast Ohio and honestly, I believe we are only at the early stages. There is much more to come! Let me encourage you to take full advantage of our free Cuyahoga Valley National Park, our multiple training runs (always posted on the VR Discussion Board by multiple local runners), and all of the local running talent our area has to offer.

One last thing: at the kickoff meeting in two weeks, Jim Barnett will speak. He is the Race Director for the Akron Marathon and has shaken every hand of every finisher of the Akron Marathon to date. (that's a lot of Purell!!!) Hear about the race's past and also how it has evolved since its inception. The Akron Marathon is a constantly evolving event that is tweaked each year to make it better for everyone so I'm already excited to hear what is new for us in 2009.

Happy Spring to you all and run strong out there! I'll see you out there on the roads and the trails!

Nick Billock
e-mail / blog

Group Run 7am @ Lock 29

This is it.

First was Boston.
Then Toledo.
Now this weekend is the Flying Pig and Pittsburgh.

This leaves Cleveland Marathon runners up here to begin their taper to race day.

We are going to meet at Lock 29 as usual. We ran this route before. But it was early in the season and a bit cooler!

The Route:
14 Miles - Take Riverview from Lock29 past Boston Store all the way down to Station Road. Cross over to Towpath and head back to Lock29. Water/Restrooms at miles 2, 7, and 12

Map
http://www.mapmyrun.com/route/us/oh/peninsula/928545238222

Shorter routes:
5 mile option - take the towpath back at Boston Store
8 Mile Option - Turn down Highland Road to Towpath and return

Saturday, 4/25 VR Aided Long Run

This is the last long training run for those training for the Cleveland Marathon and other mid-late May marathons. It offers multiple options from 15 - 20+ miles and will have aid at multiple locations along the route.

Depart Lock 29 at 6:30am
Lock 29 is located behind the Winking Lizard in Peninsula off of Rt. 303

1st 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.

2nd Stop: Bike and Hike Trail Head off of Boston Mills Rd.
Aid Station #1 (Water and 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, to get 15+ Miles veer LEFT
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

3rd Stop: Station Rd. Bridge
Aid Station #2 (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)

4th Stop: Red Lock (4+ Miles Back to Lock 29!)
Aid Station #3 (Water and 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.

5th Stop: Boston Store (2.5 Miles Back to Lock 29!)
Restroom and Water Stop

End: Lock 29

4/11 Saturday Aided Group Run - 8am Lock 29

After the weekly training email went out, many people have voiced they were looking for a longer run this week. Ask and ye shall receive!

We will be meeting at Lock 29 at 8:00 AM. There are two distances to choose from.

18 Miles - For those looking for longer and getting ready for Cleveland and Pittsburgh
http://www.gmap-pedometer.com/?r=2709301

12 Miles - For those taper for Boston or looking for a lighter run.
http://www.gmap-pedometer.com/?r=2709311

There will be water at Bolanz Road at Mile 3, water and gels at Major Road (Mile 9), and water at Boston Store (Mile 13 for the folks going 18)

How it is going to go down...
(View Maps for Details):
Leave Lock 29 and head down AP
Right on Ira Road
Head up Ira which turns into Oak Hill
Oak Hill to Major Road

18 Mile Option
goes Left on Major
Major Road Crosses Rt 303 and turns into Stine
Take Stine to Riverview and turn left
Right on Boston Mills Road
Take Boston Mills road to Old Akron Peninsula Road (just before the Hike an Bike) and turn right.
Take Old AP back and town Initiation Hill back to Lock 29

12 Mile Option
When you reach Major Road, turn right.
Then turn left on Riverview.
Right on Rt 303 and back to Lock 29

Stick to Your Plan

As we enter the thick of the Spring Marathon season (as we runners like to call it), excitement is high, winter running clothes are being washed for the last time, and if you're training for your first marathon, you're running distances right now you never thought possible. In fact, there was surely doubt 3 months ago when you went out for your 6 mile "long" run. Now you're cruising along, logging lots of miles per week, and most likely, you've run at least one 20-miler by now. In the 12 years since I ran my first marathon, I've had the most phenomenal highs (I remember my November 2000 finish at the Richmond Marathon quite well...the only tears shed at a finish line!) and some of the worst lows (2007 Inaugural ING Georgia Marathon...ask me sometime...I'll tell you about it). Overall and looking at it from high above, it has been an incredible journey. A journey and story only I could write for myself.

As you are experiencing post-run endorphins, watching your clothes get bigger and bigger on your shrinking body, and writing down your miles after each run (or logging them online like me), may I offer just a few words of advice?? Stick to your plan. Hopefully, if you took on the challenge to run 26 miles, 385 yards, you got a plan together. If you're like I was, you've read every Runner's World cover-to-cover, been to lots of websites, and try to soak in as much wisdom as you can from fellow runners and those who have been there, done that. Take all of that...and your plan, and stay the course. Don't do more than you're supposed to. Don't increase your mileage too much, too soon. Eat right. Drink lots of water. And lastly, and in my own personal opinion, be sure rest. Rest is so important. Your body doesn't grow stronger WHILE you're running. It grows stronger during rest when it is repairing itself. Of course, the correct diet is essential to give your body what it needs to do so. It is so easy to be on such a "high" that you feel invincible. I know. I've been there and went through it. Unfortunately, in your feelings of triumph, you are highly susceptable to injury. Do too much and your body will put you in check...I promise you. I want to see each and every one of you succeed and reach that finish line...strong and healthy.

Your first marathon? What is your goal? Let me offer this: #1 Finish. #2 Have Fun!. Forget about the clock. Run your own race and what your training has prepared you for. Worry about setting a PR next time. There's nothing wrong with that! Remember, there will never be another "1st Marathon Finish." Make it the best you can and enjoy every step to the Finish Line.

Happy Trails! (and roads!)

Nick B.
blog / e-mail

VR Group/Trail Run for Saturday, 3/21

While many will be running/volunteering at the 2nd Annual Green Jewel 50K in Cleveland, I will lead the final familiarization run of April 5th's sold out Fools 50K/25K.

We will run one full loop (25K) of the course which is also about 15.7 miles.

Meet at Pine Hollow parking lot and plan to depart at 7:15am. This time was moved back 15 minutes due to the gate not being open until "first light" by the CVNP. Link to the Google Map of Pine Hollow parking lot.

I will bring a few black-n-white maps of the newly revised course but you can also print/view the map here.

Fools 50K/25K Race Website

See you there!

Nick B.

Group Run - Sat 3/14

Hinckley on 3.14.2009.

The route is a 10-mile loop on roads

There will be a few people meeting at 7:00am then joining the 7:30 group.

Here is the route:

http://www.gmap-pedometer.com/?r=202427

Directions to start:

From Peninsula, take 303 West to State Road; Left (South) on State Rd.; Right (West) on Bellus Rd. The parking lot is by the dam of Hinckley Lake.