Frostbite Prediction Run

This Saturday, February 2nd (Ground Hog's Day!), is the kick off for the Summit Athletic Running Club 2008 season with it's annual Frostbite Prediction Run.

The race starts at 9:00 AM at the Waterworks Park in Cuyahoga Falls. The cost is $10.00 and you will receive a sweatshirt (first come, first serve.)

How this race works you enter the time you think you are going to finish the 5k distance in before the race. Then you run (without any kind of watch or timing device.) The finisher with the closest time to their prediction time wins!

Summit Athletic Running Club is a local running club who promotes running and hosts a bunch of races throughout the year. Be sure to check out their website.

As a side note, those of you who were planning on running longer than 3 miles this weekend can still take advantage of the race. What many of us do is warm up before the race, run the race, then cool down after. For example, run the course before and after the race adding up to about 9 miles for the day.

Sat. AM 7:30am Feb. 2, 2008 VR Training Run

Here's our route for Sat. AM 7:30am Feb. 2, 2008 (Groundhogs Day)
http://www.gmap-pedometer.com/?r=1589963 Route = 9.46 miles.

Vince & Chef Bill will talk about the route before we head out.

We will have an 8-8.5 mile optional out & back for those who need it.

If you need more then 9.46 miles come join Chef Bill & Vince. We will arrive at 6:30am for a one hour run on the towpath.

Hydration Tip

Food For Thought

As the weather heats up (finally) and/or your runs get longer, it is very important to keep yourself hydrated. Just a 1% loss in your body weight after a workout is enough to cause dehydration. So how do you know if you need water? Do not wait until you are thirsty! Exercise actually inhibits the thirst mechanism. Incorporate water consumption as part of your training/nutrition plan. The first step is to stay hydrated throughout the day. Start the day with an 8 oz glass of water. Have water with every meal, carry a water bottle with you and end the day with a glass of water. Your goal is to consume 64 ounces throughout the day. Also, try and eat fruit with a high water content and limit caffeine consumption. Before a workout, (2-3 hours) try and have at least 16 ounces of fluids. During your workout try and drink every 20 minutes or so even of you are weight lifting. To gauge if you are losing water during your workout, weigh yourself before and after you exercise, if you have lost any weight it is water loss. Replenish 20 ounces of fluid for every pound lost. If you are exercising for less than 30 minutes water is fine. If you are working out longer or sweating a great deal choose a sports drink with 5-8% carbohydrates and contains electrolytes. Next week- a look at sports drinks. L.A.DiBiase

Track Workout (1/29/08)

Meet at 5:30pm at the Kent Field House for Warm-Up
Track Workout begins at 6:00pm

Warm-Up 2-3 Miles

400 w/ 400 Recovery x 2

Push Ups until Fatigue

800 w/ 400 Recovery x 2

Crunches until Fatigue

1200 w/ 400 Recovery x 2

Wall Sits until Fatigue

400 w/ 400 Recovery x 2

Cool Down 2-3 Miles & Stretch


ENJOY!!!

McMillan Running Calculator

Here is a helpful website to help everyone determine their pace at the track workouts:

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Good Company

I had the pleasure of making my 5th appearance on the show "Good Company" today
The show airs directly after the "Today Show" on WKYC
They had me on to speak about running in the cold
Here is a link: http://www.wkyc.com/life/programming/shows/goodcompany/gc_article.aspx?storyid=81839

Michigan Trail Marathon

Here is the discount code for the Michigan Trail Marathon:
VerticalRunner (case sensitive)

This will allow for all VR Training Group Members to get 15% OFF on their entry fee

Please let me know if there might be any questions

Track Workout (1/22/08)

January 22nd Track Workout:

Meet at 5:30pm at the Kent Field House

Workout begins at 6:00pm

Ladder Workout:

200 w/ 200 recovery x 2

400 w/ 400 recovery x 4

800 w/ 400 recovery x 2

400 w/ 400 recovery x 4

200 w/ 200 recovery x 2

Warm Up 2 Miles

Cool Down 2 Miles

Total Mileage = 8-9 Miles

See you there!

VR TRAINING ROUTE FOR SAT Jan. 26, 2008

Here is the route for Sat. Jan. 26, 2008. Chef Bill & Coach Nick will be running in the Buckeye 50K. Coach Greg & Coach Vince will be volunteering at the 50k.
This route is an out & back on the towpath. If you need more mileage you can run further on the Towpath.
http://www.gmap-pedometer.com/?r=1563810

VR TRAINING RUN 01/19/2008

30 of us shook off the cold 24 degree temp.

Can't take the group out on a VR TRAINING run without a trek up Initiation Hill....

My favorite hill to hate.
Today's Route http://www.gmap-pedometer.com/?r=1552464

took us up the hill to Boston Mills Rd. then down to Riverview. Some took the towpath back from Boston Store. Total Mileage today 7.09.

Our 6:30am group ran Pine Lane & the Valley Trail, 52 minutes about 5.5 miles.

If your planning to run Sunday 1/20/2008, bundle up it's going to get cold.

To all running the Buckeye Trail 50k

Good Luck!!!! See you out there.

LOG IN TO RUNNING 2 WIN

VR TRAINING GROUP
Have you register yet? http://www.running2win.com/ This website will help you plan and keep track of your running schedule. This will also assist your VR TRAINING Coach to help you achieve your goal.
Once you create your running2win account, go to the Teams link and request to join team number T-3549080401-07.

VR TRAINING 1/18/2008 Road Route/Map

Here is a map for our VR TRAINING Group Run.
Sat. AM 7:30 AM Lock 29.

http://www.gmap-pedometer.com/?r=1552464


Need more miles? Chef Bill will be running TRAILS at 6:30am
Most Likely I will run part of Pine Lane.

Running 2 Win

Visit this link to join the Vertical Runner Training Team at Running 2 Win:
http://www.running2win.com/

Join the team and let everyone see how your training is going
This is a great place to track your mileage and keep your online running journal

Thanks,
VR

Training Group Seminar (2.13.08)

Join us at our next training group seminar on February 13th at 7:00pm at the Hudson Library
Topic to be covered at this seminar is Chiropractic Benefits for Runners
John Connery, DC from Levinson Family Chiropractic will speak for 20-30 minutes and then open up the conversation to all of your questions

RSVP to: vince@verticalrunner.com

Thanks!
VR

VR TRAINING SAT AM RUN 1/12/2008

A nice size group showed up for our 6.5 mile run to Kendell Lake.

Nick V. joined us for 4 miles, he's back running after nursing an injury.
Gretchen, Heather Training for Cleveland Marathon 2008.

VR TRAINING 1/12/2008 Road Route/Map

Here is the map for our 1/12/2008 7:30am route.

http://www.gmap-pedometer.com/?r=1544506

PURE FUEL = PURE ENERGY

For the SAT. AM 7:30am VR TRAINING GROUP
Chef Bill will have a few samples of PURE FUEL ENERGY BARS. Chef Bill will also have some bars to sell, $2.00 ea. or 3 Bars for $5.00.

Local Trails

Here is a list of some great trails in the area...Enjoy!

Local Trails:

Buckeye Trail located at Oneil Woods Metro Parks
The loop trails is not very long, but it is challenging
To change it up, run the loop in reverse the second time you go out to run it
For more information visit: http://www.summitmetroparks.org/parks/oneil_woods.shtml

Buckeye Trail located at Oak Grove Picnic Area in Brecksville
This is an out and back run and is also the start/finish line for the Buckeye Trail 50K
To add some variety to the run, mix in some of the great trails that the Brecksville Metro Park has to offer
For directions visit: http://www.clemetparks.com/pdf/reservations/trailmaps/brecksville%20trail%20map.pdf
For more information on the Buckeye Trail 50K visit: http://bt50k.org/

Brandywine Falls loop trail
You can pick up this trail from the Brandywine Falls Parking lot, or by heading up towards the Stanford Hostel via the Towpath or Stanford Rd.
There are several options for connector trails to run while near the falls, so depending upon where you start from, this run can be 4-6 miles
For more information on these trails visit: http://www.nps.gov/cuva/planavisit/maps/Map_BFls.htm

Schumacher Parking Lot located on Cuyahoga St. just south of Portage Trail
This trail run takes you through the Cascade Valley Metro Park
Run the loop trail from the parking lot for a quick trail run or use the Valley Link connector trail to take you into the Sand Run Metro Park
For more information on these trails visit: http://www.neonaturalist.com/schumaker.html

Buckeye Trail heading north from Frazee House:
http://home.neo.rr.com/towpath1/FrazeeHouseTrailhead.htm
The Frazee House is located on the east side of Canal Road in Valley View.
It is accessible to travelers on the CanalWay Ohio National Scenic Byway (Canal Road)
It is located just off the Towpath Trail between Mile Markers 14 and 15
The Buckeye Trail in this area offers waterfalls, ridge running, and a network of trails for you to explore…Enjoy!

Buckeye Trail starting from Blue Hen Falls
Head north on the Buckeye Trail towards Columbia Rd. and you will get some great views and awesome terrain
Make a right turn after the wooden bridge at the bottom of the hill from Blue Hen Falls and run some trails that offer a view of a spectacular waterfall
For more information visit: http://www.coastalohio.com/site.asp?id=148

Buckeye Trail from the Jaite Wayside Parking Lot off of Highland Rd.
You will have to run the road or cut through the trail across the street from the parking lot to get to Snowville Rd.
The Buckeye Trail will be on your left hand side less than a ¼ mile from Riverview Rd.
Enjoy the first hill off of Snowville Rd. on this section of the trail!
For more information visit: http://www.nps.gov/cuva/planavisit/todo/recreation/hiking.htm

Oak Hill and Plateau Trails
http://www.nps.gov/cuva/planavisit/maps/oakhill.htm

Oak Hill Trail
Length: 1.5 Miles
Elevation Change: 50 feet
Rating: Easy
Trailhead Location: On Oak Hill Road 9/10 of a mile south of Major Road in Peninsula, OH

Plateau Trail
Length: 4.5 Miles
Elevation Change: 200 feet
Rating: Moderate to Difficult
Trailhead Location: On Oak Hill Road 9/10 of a mile south of Major Road in Peninsula, OH


Hampton Hills Metro Park
http://www.neo.rr.com/MetroParks/parks/hhills.html
Hampton Hills Metro Park is located off of Akron-Peninsula Rd. in Akron
For directions visit: http://www.neo.rr.com/MetroParks/mapguide2.html#hamptonhills
A loop trail with two options for distance
Adam Run Loop = 3.2 Miles
Spring Hollow Loop = 1.6 Miles
Trail Difficulty Rating = (4) for short loop and (6) for long loop

Boston Trail Loop at the Happy Day's Visitor Center Parking Lot
A loop trail run
Wide trails, with 1-2 hills
Can be run counter clockwise or clockwise…it depends on what hill you want to run up at the end
Total distance of the loop is 3.25 Miles
For directions and maps to the trails please visit: http://www.nps.gov/cuva/planavisit/maps/hdvcmap.htm

Buckeye Trail from Pine Lane to the Boston Store
An out and back trail run
Well groomed trails, with several hills
Running through the Pine Trees can be difficult, but slow down and pay attention, and you will be fine
Total distance from the Pine Lane Trail Head to the Boston Store and back is 8.25 Miles
For directions and maps to the trails please visit:
http://www.neonaturalist.com/buckeye_trail_pine_lane.html

Gorge Metro Parks in Cuyahoga Falls
Terrain is rocky
Loop trail is just over 3 miles
For those looking for longer run options here, there are many connector trails from the Gorge Metro Parks
Total distances can vary from 4-12 miles
For directions and maps to the trails please visit:
http://www.summitmetroparks.org/parks/gorge.shtml

What to Wear

For those of you who aren't quite sure what to wear in the ever-changing weather conditions of northeast Ohio, I'm going to start talking about what to wear in different conditions and why. My first attempt at this was in my blog today. Let me know if it's helpful and I'll keep it up.

See you on the trails!

Chef Bill's Recipes

For everyone who didn't get a copy of Bill's recipes at the meeting this week. Here is a copy of them including the recipe for the salad dressing.

Click Here to Download.

The file is in PDF format. If you have problems opening it, please let us know.

Questions to get you started

Below are the questions that I need answered to get you the first month of your training plan

Remember that there is no upfront cost to join the group!!!

Please email the answers to these questions to: vince@verticalrunner.com

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?

Greg D. Intro

Welcome to VR Training!

My name is Greg Dykes. I began running again in 2004. I had been an avid soccer player and ran track in high school, but had drifted from it a bit while in college. So in 2004, I decided to run the Akron Marathon. That was it, I was hooked. Since then, I have completed 16 marathons and ultra-marathons including two 50 mile ultras, Bull Run Run 50 mile in 2006 and JFK 50 mile in 2005. My most recent marathon was the OBX Marathon which was a PR of 3:25.

Running has really changed my life. My goal in life is to stay healthy enough continue to run for as long as I can. I hope you find the same rewards as I have through the program.