Sat Run

Let's take AP Rd. instead of the Towpath to Bolanz

Option to take Riverview Back to Lock 29 from Everett

There is going to be too much snow to run the Towpath this weekend

PURE FUEL ORGANIC ENERGY BAR

VR TRAINING GROUP

SAMPLE OUR NEWEST BAR

PURE FUEL ORGANIC

DARK CHOCOLATE CHIP

See Chef Bill at the 7:00am group run

Sat. March 1, 2008 7:00am Run

NOTE:
TIME CHANGE GROUP RUN WILL START AT 7:00AM

We will be running a 12 mile route. http://www.gmap-pedometer.com/?r=1660339

Lock 29 South on the towpath to Bolanz(right) to Akron Peninsula Rd (left)
A/P to Ira (right).
Follow Ira turns into Oak Hill near Hale Farm.
Oak Hill to Everett (right)
Everett to Riverview (right)
Riverview to Bolanz (left)
hop on the towpath back to Lock 29.
To add more mileage you can run pass lock 29 to the Boston Store and then run back.

We will still meet at 6:30am to get extra mileage.

Shamrock 15K & 5K - March 9th

On March 9th, Summit Athletic Running Club (SARC) will be hosting the Shamrock Run 15K (9.3 miles) and 5K (3.1 miles).

This is a great race and officially marks the beginning of the 2008 race season for SARC. This is a hilly but fun course that begins and ends at Woodridge High School on Quick Road.

Details of the race and a schedule of other races are available on their website here.

Next weekend Brett Shriver & Coach Greg Dykes will be running the Napa Valley Marathon.
Guys I hear it's going to rain!!

GOOD LUCK

Sat. Feb. 23 AM run

How did everyone do on this mornings run? (you can leave a commit at the bottom).
Vince & I (Chef Bill) ran out on the towpath for the 6:30am run and decide we would just be beating ourselves up if we ran the towpath and the bike & hike trail.
Total miles for this morning was 12 miles.

VR TRAINING RUN SAT. FEB. 23 7:30am

Here we go, we're racking up the miles!!!! Our long runs are going to get....Well, long....
Be prepared.
Bring your water or sports drink bottles, pack some PURE FUEL ENERGY BARS or a gel or two.
Make sure your dressed for the weather. Read the previous blog on cold weather running.

Weather forcast: Saturday Partly sunny. A chance of flurries in the morning. Morning temps in the low to mid 20's Highs in the mid 30s. Northwest winds 5 to 10 mph.

HERE'S OUR ROUTE:
Towpath north to Red Lock
right onto Highland Rd up to the bike and hike trail
bike and hike to Boston Mills Rd back to the towpath
finish up at lock 29
13.14 Miles

http://www.gmap-pedometer.com/?r=1638127


short route can be out and back on the towpath (lock 29 to red lock and back should be 8+ miles)

Chef Bill will have PURE FUEL ENERGY BARS to sample & for sale.

Track Workout (2.19.08)

Let's keep it simple this week...

Warm-Up

800 x 6 (2-3 min recovery between each 800) (10K Goal Pace)

1 x 1 Mile (Half Marathon Goal Pace)

Cool Down

Meet at the Ken Field House @ 5:30pm
Workout begins @6pm

See you there!

Saturday, Feb. 16th Long Run

For some extra miles, join us at 6:30am @ Lock 29.

7:30am Route:

SHORT route: about 7.5 miles...Lock 29, out of parking lot up to Rt. 303, head west to Riverview, left on Riverview to Bolanz. (water/bathroom) Cross over to Akron-Peninsula Road, turn left, and head back to Lock 29.

LONG route: about 10.5 miles...same as short route but instead of turning at Bolanz, continue to Ira Rd, turn left over to Akron-Peninsula Road, turn left, and head back to Lock 29.

Google Maps view of area roads

Saturday weather forecast: Sunrise @ 7:21am, temps around 14F with very little wind, no snow

Treadmill Pace Conversions

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Here is a link to a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface
http://www.hillrunner.com/training/tmillchart.php

Track Workout Canceled

Tonight's Track Workout is Canceled due to weather conditions
We will get back to the track next Tuesday
Thanks!Vince

Track Workout (2/12/08)

Meet at KSU Field House at 5:30pm

Track Workout begins at 6:00pm

Warm Up

6 x 800 with 2-3 mins recovery between each 800

Cool Down

See you there!

SAT AM FEB. 9 7:30 AM ROUTE

Here are the maps for Sat. AM VR Training Group Run.


Short Run Total =9.06 Miles
http://www.gmap-pedometer.com/?r=1607206

Long Run Total = 12.96 miles
http://www.gmap-pedometer.com/?r=1607097

Lock 29 to Boston Store
Left on Boston Mills Rd. to RiverviewLeft onto Riverview to Stine Rd.
Right onto Stine Rd.Cross over 303 to Major Rd.Continue on Major Rd to Riverview for the short loop back to Lock 29

For long loop make a left onto Oak Hill down to Everett Rd.Left onto Everett to RiverviewRight onto Riverview to BolanzLeft onto Bolanz (Bathroom & Water)
Left onto Akron-Peninisula Rd back to Lock 29

Weather for Saturday and What to Wear

The weather forecast as of now is for 36F, winds in the 10-15mph range, windchill in the upper 20s, and a 50% chance of precipitation. Remember the rule of dressing for 10-15 degrees warmer than what it will be. With the chance of rain/snow mix, the wind, and the fact it really won't be that cold...once we get moving...my choice for the day is a tech tee or base layer with a light outer shell that repels rain and breathes....OR, something like the Sugoi Speedster II hoodie. This highly technical piece would be perfect for this day and is next-to-skin, single-layer, and all you'd need. Vince has a few of them left at the store.

This is NOT the day for the wind-proof, heavy 10F gear as you will overheat. As always, be sure to cover your ears and hands.

Water will be available at the Boston Store...about 2.4 miles into our run but not again unless you take the long route via Bolanz...so carry your fluids and practice your "trickle nutrition."

Don't let the weather scare you away! You'll be glad you got out and ran when others are sittin' on the couch watching cartoons! :-)

As always, for those wanting extra miles...join us bright-eyed and bushy-tailed at 6:30am!

Sat. AM 7:30am Feb. 9, 2008 VR Training Run

I'll post the map & Mileage soon...
OK...We will still have a 6:30am start to get in bonus miles.

7:30AM Route:
Lock 29 to Boston Store
Left on Boston Mills Rd. to Riverview
Left onto Riverview to Stine Rd.
Right onto Stine Rd.Cross over 303 to Major Rd.Continue on Major Rd to Riverview for the short loop back to Lock 29

For long loop make a left onto Oak Hill down to Everett Rd.
Left onto Everett to RiverviewRight onto Riverview to BolanzLeft onto Bolanz
(Bathroom & Water)
Left onto Akron-Peninisula Rd back to Lock 29

Nutrition on the Run

Now is the time to be thinking about and trying out different nutrition strategies for your upcoming marathon. You want to avoid trying anything new right before the marathon or even worse, the day of the marathon. Many people fall into the trap of attending the pre-race expo and picking up something new and using it the next day during the marathon. Don't do this!

Here are popular products that you can consider:

Gels (packed with carbs for quick fuel): these come in credit-card sized foil packets and have the consistency of a thick pudding (sorry, I couldn't think of anything else!). You definately need to take these with a fluid so a water stop needs to be nearby or you need to be carrying it. These are often passed out during a marathon. Only take it if you've trained with it...and it's the same brand/flavor. Otherwise, pass on it and carry your own. Brands to consider: Clif, Hammer, PowerBar, and a few others I can't think of.

Shot Bloks: Clif, which also makes the gel and liquid electrolytes, has the Shot Bloks. This is my personal favorite and helped fuel me during my 7 marathons and 1 ultra in 2007. Here's why I like them: each bag comes with 6 bloks...all in a square shape with each side the size of a nickel. The have the consistency of gummi bears and taste really good. Well, I'm a believer in "trickle nutrition" (I should trademark that!)...let me explain. During a marathon, I like to fuel myself slowly over time inside a lot all at once. It's easier on my stomach/digestion track and leads to less cramping. That being said, one shot blok = 1/3 of a gel. Typically, people take about one gel pack an hour. For me, I take one blok at every even mile marker during the marathon. That's 12 total bloks or equivalent to 4 gel packs. Plus, they hold moisture well are fine if water/fluid isn't immediately at hand. My favorite is the margarita flavor which has added salt to help delay dehydration. All 12 will fit in one of the Clif Shot Blok bags...which will fit in one of those small pockets on the back of many running shorts (my shorts are the Pearl Izumi brand).

Pure Fuel: well, we all know about these awesome bars...use them now in training if you intend to use them on marathon day. Tip: in this cold weather, you've got to keep them near your body to keep them from freezing. Plus, what's better than the warm apple cinammon during a frigid run?!? An idea is to break them into pieces and place them in a snack baggie....remember the "trickle nutrition" concept?

Hydration: Water is great and you should drink bunches of it. However, during a marathon, electrolytes are absorbed much faster and put to use quickly. I actually drink very little water during a marathon and drink high amounts of electrolyte...usually 1 to 1 1/2 cups per water stop. Also, plan ahead and find out what will be served at your target marathon and train with it now. Again, no surprises for your stomach on raceday. If you need a suggestion, I shamelessly recommend HEED by Hammer Nutrition. They sell one-serving sample packets at Vertical Runner if you want to try it out...along with a handful of other brands. Lastly, just like Vince said earlier, you need to hydrate 24/7. Don't wait until Friday night before your Saturday long run to push in the water. You'll just pass it out. It's gotta be a "lifestyle" thing...for me, you'll always see me with a gallon jug of water wherever I go.

Isn't it a great day for a run?!?!