The Boston prep run is this Sunday morning...
13 & 20 Mile Options
Fluids and Nutrition Stations every 5 miles
20 Mile Run starts and finishes at Happy Day's
13 Mile Run starts at Happy Day's and finishes at the Boston Store
If running the 13 mile option, you can meet at the Boston store at 6:30am to get a ride to the start at Happy Day's
More info available at: http://www.verticalrunner.com/bostonpreview.asp
Friday, March 28, 2008
3/29 Group Run
We will be running tomorrow morning (3/29) from Lock 29 at 7:00am
Plan on getting muddy!!!
Run will be 2 hours
Plan on getting muddy!!!
Run will be 2 hours
Tuesday, March 25, 2008
Track Workouts
3/25 (KSU Field House) - 5:30pmWorkout:
2 x 800 + 2 x 1200 + 2 x 800 + 2 x 1200
Recovery will be 2 mins between 800's and 3 mins between 1200's
4/1 (Western Reserve Academy Track) - 6:00pm
Meet at the store at 5:45pm
Workout: TBA
2 x 800 + 2 x 1200 + 2 x 800 + 2 x 1200
Recovery will be 2 mins between 800's and 3 mins between 1200's
4/1 (Western Reserve Academy Track) - 6:00pm
Meet at the store at 5:45pm
Workout: TBA
Monday, March 24, 2008
Michagan Trail Marathon
Who's in for the Michagan Trail 1/2 Marathon & Marathon?
We need to know who's going so we can reserve enough rooms.
Please email Chef Bill Bailey chefbill@playingwithknivesandfire.com
I will contact you to collect a deposit to hold a room.
I will post details later.
We need to know who's going so we can reserve enough rooms.
Please email Chef Bill Bailey chefbill@playingwithknivesandfire.com
I will contact you to collect a deposit to hold a room.
I will post details later.
Michigan Trail Marathon & Half 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 the entry fee
For more information on this event visit: http://trailmarathon.com
FREE Running Clinic this Thursday!!!
When: Thursday March 27th from 6:30-7:30pm
Where: Premier Sport Conditioning
What: A comprehensive training approach to improve
your running performance and reduce injury
risks. Agenda includes an informational lecture
along with hands on training on:
1. How to warm up properly
2. Improving running form and efficiency for
reduced injury risks
3. Specific strength training for runners
4. Core training specific to running
5. How to stretch before and after running.
There will also be an open discussion to answer any questions you have.
Space is limited for this special clinic. Call (330) 487-0810 to register.
9045 Dutton Drive
Twinsburg, OH 44087
(330) 487-0810 / www.pscfit.com
Training for a Marathon or Half Marathon?
Where: Premier Sport Conditioning
What: A comprehensive training approach to improve
your running performance and reduce injury
risks. Agenda includes an informational lecture
along with hands on training on:
1. How to warm up properly
2. Improving running form and efficiency for
reduced injury risks
3. Specific strength training for runners
4. Core training specific to running
5. How to stretch before and after running.
There will also be an open discussion to answer any questions you have.
Space is limited for this special clinic. Call (330) 487-0810 to register.
9045 Dutton Drive
Twinsburg, OH 44087
(330) 487-0810 / www.pscfit.com
Training for a Marathon or Half Marathon?
Friday, March 21, 2008
Training Run Course Change (3.22.08)
Start from Bolanz Rd. Parking Lot at 7:00am
Left onto Akron-Peninsula Rd. to Rt. 303
Left onto Rt. 303 to Riverview Rd.
Left onto Riverview Rd. to Major Rd.
Right onto Major Rd. to Oak Hill
Down Oak Hill to Everett Rd.
Left onto Everett Rd. to Riverview Rd.
Right onto Riverview Rd. back to Bolanz Rd. Parking Lot
This should be right around 10 Miles
Aid will be at Bolanz Rd. Parking Lot
Group will then head back out to Riverview Rd.
Left onto Riverview Rd. to Bath Rd.
Left onto Bath Rd. to Akron-Peninsula Rd.
Left onto Akron-Peninsula Rd. and back to Bolanz Rd. Parking Lot
This will add on another 5-6 Miles
Entire Run will take place on the roads...
Thanks!
VR
Left onto Akron-Peninsula Rd. to Rt. 303
Left onto Rt. 303 to Riverview Rd.
Left onto Riverview Rd. to Major Rd.
Right onto Major Rd. to Oak Hill
Down Oak Hill to Everett Rd.
Left onto Everett Rd. to Riverview Rd.
Right onto Riverview Rd. back to Bolanz Rd. Parking Lot
This should be right around 10 Miles
Aid will be at Bolanz Rd. Parking Lot
Group will then head back out to Riverview Rd.
Left onto Riverview Rd. to Bath Rd.
Left onto Bath Rd. to Akron-Peninsula Rd.
Left onto Akron-Peninsula Rd. and back to Bolanz Rd. Parking Lot
This will add on another 5-6 Miles
Entire Run will take place on the roads...
Thanks!
VR
Capital City Half & 5K
The VR Training Group is all set up with the coupon code VERTICAL08. This code is valid for $10 off the half marathon and $5 off the 5K online. To use the code enter it on the registration page (the page that asks for your name, address, etc) it will automatically deduct the correct amount off the payment page. The Capital City Half Marathon & 5K take place on Saturday, April 12th in Columbus. For more info visit: http://www.johnbinghamracing.com/
Wednesday, March 19, 2008
TOWPATH CLOSED
HERES A NEWS UPDATE FROM WKYC WEBPAGE
IF THE FLOODING CONTINUES IN THE AREA,
WE WILL RUN LAST WEEKS 14 MILE ROUTE STARTING AT 7AM.
Rain, snow melt create floods in the Cuyahoga Valley National Park
Created: 3/19/2008 6:30:55 PM
Updated:3/19/2008 6:31:16 PM
BRECKSVILLE -- Heavy rainfall and snow melt has caused flooding in certain parts of the Cuyahoga Valley National Park Wednesday.
The Ohio & Erie Canal Towpath Trail is closed in the following areas:
Station Road Trailhead to Red Lock Trailhead Rockside Station (Cuyahoga Valley Scenic Railroad Boarding Area)
Lock 29 Trailhead Parking Lot
Riverview Road from Vaughn Road to SR 82
Highland Road near Vaughn Road
The park service asks that people avoid the closed areas for their own safety and to not drive through floodwaters, since the water may be deeper than it appears.
IF THE FLOODING CONTINUES IN THE AREA,
WE WILL RUN LAST WEEKS 14 MILE ROUTE STARTING AT 7AM.
Rain, snow melt create floods in the Cuyahoga Valley National Park
Created: 3/19/2008 6:30:55 PM
Updated:3/19/2008 6:31:16 PM
BRECKSVILLE -- Heavy rainfall and snow melt has caused flooding in certain parts of the Cuyahoga Valley National Park Wednesday.
The Ohio & Erie Canal Towpath Trail is closed in the following areas:
Station Road Trailhead to Red Lock Trailhead Rockside Station (Cuyahoga Valley Scenic Railroad Boarding Area)
Lock 29 Trailhead Parking Lot
Riverview Road from Vaughn Road to SR 82
Highland Road near Vaughn Road
The park service asks that people avoid the closed areas for their own safety and to not drive through floodwaters, since the water may be deeper than it appears.
VR TRAINING GROUP RUN March 22, 2008
HEY SPRING'S HERE!!
7am @ Lock 29!
Here's our route for this week. 16.28 Miles
http://www.gmap-pedometer.com/?r=1712183
Lock 29
North on the Towpath to Station Road Bridge.
Turn around South on the Towpath to Carriage Trail.
Loop the Carriage Trail then back to Lock 29.
We will have an aid station (water, gels, PURE FUEL) setup near the carriage trailhead.
For more mileage continue North passed Station Bridge Rd. then turn around back to Carriage Trailhead.
For a shorter route:
This route = about 12 miles
Lock 29
North on the Towpath then enter the second Carriage Trailhead.
Loop the Carriage Trail.
Then South on the Towpath back to Lock 29
For a 10 mile route:
Out & Back on the Towpath
Lock 29
North on the Towpath to the second Carriage Trailhead.
Then turn around back to Lock 29.
If flooding prevents us from running this route we may run last weekend's 14 mile route.
7am @ Lock 29!
Here's our route for this week. 16.28 Miles
http://www.gmap-pedometer.com/?r=1712183
Lock 29
North on the Towpath to Station Road Bridge.
Turn around South on the Towpath to Carriage Trail.
Loop the Carriage Trail then back to Lock 29.
We will have an aid station (water, gels, PURE FUEL) setup near the carriage trailhead.
For more mileage continue North passed Station Bridge Rd. then turn around back to Carriage Trailhead.
For a shorter route:
This route = about 12 miles
Lock 29
North on the Towpath then enter the second Carriage Trailhead.
Loop the Carriage Trail.
Then South on the Towpath back to Lock 29
For a 10 mile route:
Out & Back on the Towpath
Lock 29
North on the Towpath to the second Carriage Trailhead.
Then turn around back to Lock 29.
If flooding prevents us from running this route we may run last weekend's 14 mile route.
Tuesday, March 18, 2008
No Track Workout Tonight (3/18)
Since KSU is on Spring Break, the field house is close in the evenings this week. Track workouts will be resuming next week as scheduled.
Tuesday, March 11, 2008
FREE Running Performance Clinic
When: Thursday March 27th from 6:30-7:30pm
Where: Premier Sport Conditioning
What: A comprehensive training approach to improve
your running performance and reduce injury
risks. Agenda includes an informational lecture
along with hands on training on:
1. How to warm up properly
2. Improving running form and efficiency for
reduced injury risks
3. Specific strength training for runners
4. Core training specific to running
5. How to stretch before and after running.
There will also be an open discussion to answer any questions you have.
Space is limited for this special clinic. Call (330) 487-0810 to register.
9045 Dutton Drive
Twinsburg, OH 44087
(330) 487-0810 / www.pscfit.com
Training for a Marathon or Half Marathon?
Where: Premier Sport Conditioning
What: A comprehensive training approach to improve
your running performance and reduce injury
risks. Agenda includes an informational lecture
along with hands on training on:
1. How to warm up properly
2. Improving running form and efficiency for
reduced injury risks
3. Specific strength training for runners
4. Core training specific to running
5. How to stretch before and after running.
There will also be an open discussion to answer any questions you have.
Space is limited for this special clinic. Call (330) 487-0810 to register.
9045 Dutton Drive
Twinsburg, OH 44087
(330) 487-0810 / www.pscfit.com
Training for a Marathon or Half Marathon?
Sat. March 15 (Beware the ides of March) 10 or 14 mile Aided Run
Meet at Lock 29 – 7:00 AM
Hope everyone enjoyed the day off last weekend. This weekend is going to be a fun one! With still quite a bit of snow and ice on the Towpath, we are going to stick to the roads for a FULLY AIDED RUN of 10 miles (or 14 miles for those wanting to kick it up.)
Aided runs are runs where there are water and fuel (gels and Pure Fuel Energy bars) stops along the route. This weekend, there will two: one at about mile 4.5 and a second at about mile 9. We will also be passing the Boston Store (water & bathrooms) twice at miles 2.5 and 7.5.
March can be a tricky month with weather so please keep an eye on the weather reports
How it’s going to go down…
Here is a link to the map. (Don’t look at the elevation, more fun to keep it a surprise!)
http://www.gmap-pedometer.com/?r=1688828
From Lock 29
Right on Rt 303
Right on Riverview
Right on Boston Mills
Veer Left on Hines Hill Rd
Right on the Hike & Bike - Aide Station #1
Right on Boston Mills Rd
Left on Riverview
Aide Station #2 at Corner of Stine and Riverview
For those doing 10 miles:
Stay on Riverview, Left at 303 back to Lock 29
For those doing 14 miles:
Right on Stine - Continue over 303
Left on Major
Left on Riverview
Right on 303, back to Lock 29
Hope everyone enjoyed the day off last weekend. This weekend is going to be a fun one! With still quite a bit of snow and ice on the Towpath, we are going to stick to the roads for a FULLY AIDED RUN of 10 miles (or 14 miles for those wanting to kick it up.)
Aided runs are runs where there are water and fuel (gels and Pure Fuel Energy bars) stops along the route. This weekend, there will two: one at about mile 4.5 and a second at about mile 9. We will also be passing the Boston Store (water & bathrooms) twice at miles 2.5 and 7.5.
March can be a tricky month with weather so please keep an eye on the weather reports
How it’s going to go down…
Here is a link to the map. (Don’t look at the elevation, more fun to keep it a surprise!)
http://www.gmap-pedometer.com/?r=1688828
From Lock 29
Right on Rt 303
Right on Riverview
Right on Boston Mills
Veer Left on Hines Hill Rd
Right on the Hike & Bike - Aide Station #1
Right on Boston Mills Rd
Left on Riverview
Aide Station #2 at Corner of Stine and Riverview
For those doing 10 miles:
Stay on Riverview, Left at 303 back to Lock 29
For those doing 14 miles:
Right on Stine - Continue over 303
Left on Major
Left on Riverview
Right on 303, back to Lock 29
Monday, March 10, 2008
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
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
Saturday, March 8, 2008
No Run No Worries!!!
Please do not FREAK OUT if you missed your long run or had to cut your run short this weekend!!! It will not hurt your training!!! Look at it as an unexpected break and a recovery week. Do NOT try to make up the lost mileage!!!
See you all next Saturday...
Vince
See you all next Saturday...
Vince
Thursday, March 6, 2008
VR TRAINING RUNNING GROUP SAT. 7 AM
NOTE: VR TRAINING GROUP
START TIME HAS CHANGED TO 7AM
Here is our route for this week. It's about 11 miles. We will be passing Boston Store twice for bathrooms & water.
Bring your water bottles, sport drinks, a gel or two.
CHEF BILL & VINCE WILL HAVE PURE FUEL ORGANIC ENERGY BARS FOR SALE
3 FOR $5.00 or Two Bucks each.
Lock 29 North to Boston Store.
Turn Right on Boston Mills Rd.
Boston Mills Rd. to Stanford Rd(turn Left)
Stanford to Brandy Wine Rd.(turn right)
Brandy Wine to Bike & Hike (right on B&H)
Stay on B&H PASSED Hines Hill Rd.
B&H to Boston Mills Rd. (Turn Left)
Back to Boston Store Turn Left on towpath.
Good Luck to all running the Shamrock 15K Sunday March 9, 2008.
START TIME HAS CHANGED TO 7AM
Here is our route for this week. It's about 11 miles. We will be passing Boston Store twice for bathrooms & water.
Bring your water bottles, sport drinks, a gel or two.
CHEF BILL & VINCE WILL HAVE PURE FUEL ORGANIC ENERGY BARS FOR SALE
3 FOR $5.00 or Two Bucks each.
RUNNING ROUTE MAP
Lock 29 North to Boston Store.
Turn Right on Boston Mills Rd.
Boston Mills Rd. to Stanford Rd(turn Left)
Stanford to Brandy Wine Rd.(turn right)
Brandy Wine to Bike & Hike (right on B&H)
Stay on B&H PASSED Hines Hill Rd.
B&H to Boston Mills Rd. (Turn Left)
Back to Boston Store Turn Left on towpath.
Good Luck to all running the Shamrock 15K Sunday March 9, 2008.
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