Simple Answers to Tempo Running

Over the years tempo running has become just as important as speed sessions on the track
Runners of all levels and abilities can implement some form of tempo running into their training
Structured workouts are easy to navigate and can be easily adjusted based on the distances you are training for and/or your level of running outside of your comfort zone

Here is a great link to learn more about tempo runs:
http://www.runquick.com/corcorn/tempo.html

Testimonial - Josh Huff

When I began working with Vince, I had only been running for a couple of months and was training 9 miles per week. With his insight and guidance I was able to steadily build up my training over the summer and developed a base that allowed me to compete in longer races.
The training schedules helped me to eventually run 3 half marathons including my goal race The Walt Disney World half marathon.  In addition to building stamina to complete longer races, the training plans helped me to lower my PR to 1:46:00.
Throughout this training period Vince has helped me to gain a love for the sport. I now look forward to future goals in racing, which may one day include a marathon.

Josh Huff

Testimonial - Tom Huff

I cannot thank you enough for helping me break through the mental barriers that have plagued me for the past couple of years. When I first spoke to Vince about training for a Half Marathon race on a Saturday followed by a Full Marathon race on a Sunday I had two requirements: 

1). Get to the starting line healthy (I have fought with a variety of injuries – both running and other – for the past 2 years

2).Complete the races in good enough shape to enjoy a week of Disney Theme Parks. On January 10, 2010 I crossed the finish line of the Walt Disney World Marathon feeling even better than I had hoped.

Along the way Vince helped me to increase my weekly mileage from 15 – 18 miles to a high of 48, increase my number of running days per week to 5, complete back-to-back long runs on the weekend, and run a Half Marathon PR.  I will never be a consistent high volume runner and I will never be a threat for Age Group awards, but, Vince was willing and able to help me achieve the goals I had set out initially and get me looking forward to my next challenge.

This experience was truly a team effort and the support from Vince and the entire staff at Vertical Runner played a crucial role in accomplishing my goals.

Tom Huff 

Group Run Schedule

The kick off group run for the SP10 training group will be on Saturday, January 2nd
All group run info can be found at: VR TRAINING GROUP RUNS

Stay tuned for the kick off training group meeting coming up later this month!

Testimonial - Mitch Thompson

"I had two goals when I started working with VR Training: marathon preparation and weight loss. VR Training provided well thought-out training plans as you'd expect but, very importantly for me, also helped adjust the plans whenever 'real life' intruded. The advice and responsiveness have been great -- and my results in the last 18 months have included finishing multiple marathons and dropping more than 30lbs. It's been wonderful!"

Mitch Thompson, Shaker Heights OH

Coach VR - Inland Trail Marathon

2nd overall with a time of 2:47

Testimonial - Melissa Braskie

Training for a Marathon

I have known Vince Rucci for a few years now. I know that he competes in marathons as well as ultra marathons on a regular basis. Since he has so much running experience, I thought I would ask him if he could design a training plan for me. Vince sent me a questionnaire to find out some key information that he would need to create my training program. He wanted to know my goal, how many miles a week I currently run, and some other key information. Vince didn’t send me eight and half months worth of training. He only sent me one month at a time. This is where his plan is better than any plan you find in a book. I was able to communicate with him so he could adapt the plan to my needs. For instance, I sustained an injury and was able to email him and tell him that I needed a week or two off. He was updating and adjusting my program as needed. The part about his plan that really contributed to my success was the amount of cross training involved. When I trained in the past, I only ran, there was no cross training involved. On October 18, 2009 I ran in my third marathon, the Columbus Marathon. I have heard that most people hit a wall around mile 20. I never hit a wall; I actually experienced an adrenaline rush when I realized that qualifying for the Boston Marathon was within reach. I felt strong, and I could hear the spectators saying that I looked strong. I crossed the finish line at 3:37:40 and finally qualified for Boston. Having a plan is key, at least for me it was. Without a plan, I may have over trained or possibly not trained enough. It also gave me motivation. Having Vince design a program specific to me and my needs allowed me to achieve my goal, qualifying for Boston.

Melissa Braskie

Testimonial - Dave Wank

Since I started training with Vince, I have set new PR’s for every race that I have entered. Before I started using the more structured approach to training that Vince advocates, my marathon PR was 3:58. After following Vince's training program, I qualified for the Boston Marathon with a time of 3:10! I would suggest Vince’s training services to anyone who is serious about improving as a runner.

-Dave Wank

Coach VR - Recent Races

Groundhog 50K - 1st Overall with a time of 4:03

Towpath Marathon - 3rd Overall with a time of 2:51

Testimonial - Rick Otani

Vince, sorry it's taken so long but I can't begin to express my gratitude in helping me complete the Burning River 100 this past August.  You're patience in tailoring a training plan according to my limited abilities was absolutely fantastic.  The regimen of back to back long runs, the speed and tempo workouts along with the extensive cross training enabled me to not only complete the race but actually feel great at the end.  Conditioning was never a factor during the entire 101.2 miles.  Even the next day after the race, I had no upper body soreness whatsoever.  Shoulders, arms, lower and upper back were fine.  As a matter of fact, if my feet hadn't blistered so badly from all the rain/water crossing through the night, I was ready to run by Wednesday, just 3 days after the race.  I truly believe you took a very mediocre runner at best and transformed him into an ultramarathoner this year. 

Thanks for the race plans and continued success to Vertical Runner.

Sincerely,

Rick Otani
2009 Burning River finisher, bib #35, time 28:48