VR Training

2, 3, 5 Treadmill Workout

2012-02-03T00:04:00.000-05:00

20 Minute Warm Up @ 1%

2% for 2 mins @ 7mph
3% for 3 mins @ 7mph
5% for 5 mins @ 7mph
1 min recovery at 1% @ 7mph

2% for 2 mins @ 8mph
3% for 3 mins @ 8mph
5% for 5 mins @ 8mph
1 min recovery at 1% @ 8mph

2% for 2 mins @ 9mph
3% for 3 mins @ 9mph
5% for 5 mins @ 9mph

10 to 15 min recovery at 1% (Get your Hear Rate back down!)

Treadmill Workout (Three 12's)

2011-12-11T13:28:00.001-05:00

Named Three 12's because there are 3 sets of 12 minute hill climbs!

15 to 20 min warm up

5mph @ 6% for 3 min
5mph @ 8% for 3 min
5mph @ 10% for 3 min
5mph @ 12% for 3 min

3 min at 6mph @ 2%

6mph @ 4% for 3 min
6mph @ 6% for 3 min
6mph @ 8% for 3 min
6mph @ 10% for 3 min

3 min at 6mph @ 5%

7mph @ 2% for 3 min
7mph @ 4% for 3 min
7mph @ 6% for 3 min
7mph @ 8% for 3 min

5 min at 7mph @ 4%

15 to 20 min cool down

Enjoy!

Testimonial - Doug Bell

2011-11-12T06:56:00.004-05:00

Thanks to Vince Rucci and his expert coaching, I was able to successfully finish my first 100-mile trail race, the Burning River 100, this summer. While the training and work involved in preparing for an ultra is certainly hard, Vince made it easier through his willingness to work within my ability and schedule. He pushed when necessary because he knows what it takes, but he never lost sight of the fact that I'm a back-of-the-packer with a family who runs my own business, with all the limitations that creates. Vince has run every trail race in Ohio, and his knowledge of what to expect helped me prepare with confidence. In addition, besides the physical aspect of ultras, Vince advised on the nutritional and mental side as well, which is just as important to a successful finish. I would highly recommend Vince's services to anyone interested in pursuing ultras--he is a first-rate coach and a first-rate person.

Testimonial - Karey Reese

2011-10-23T15:29:00.000-04:00

My name is Karey Reese. I'm a 58-year-old male. I live in Grove City, Ohio, and I am an ultra trail runner. I started running in February 2008 at age 55. I trained for and ran the Columbus Marathon that fall. I thought that would be the longest event I would ever accomplish. I was introduced to trail running in 2009 and after my first trail run, I knew trail running was my preference. I completed three 50Ks and one 53.4-mile run in ’09. Brandon Huff, an accomplished ultra trail runner, asked me to pace him in the Burning River 100 mile ultra. I gladly accepted the offer. While running with Brandon, I decided I would like to attempt to run the BR 100 ultra the following year, in 2010. Unfortunately, I had an injury that kept me from entering the BR 100. By January 2011 I had fully recovered, and decided this was the year to fulfill my dream and run the BR 100. I knew I would need help to prepare for a 100 miler.
I contacted Vince Rucci, a well-known ultra runner and owner of Vertical Running store in Hudson, Ohio, about being my coach and trainer. Vince gladly accepted the role and began preparing a running schedule that would take me from January through the BR 100 in July. We corresponded thru e-mail and by phone. Vince insisted that I call him if I had any questions or concerns about my training. I had several phone conversations with Vince, and he was very easy to talk with and very receptive to my inquiries. Our conversations always resolved any questions or concerns I had at that time.
The plan was well thought out and designed. It included several races that I should run in preparation for the BR 100. I followed the training schedule as closely as I could. I may have missed three or four of the short runs during the week throughout the entire schedule, but never a long weekend run. I totally believe in the long weekend runs. The last race I ran prior to BR 100 was the Mohican 50 miler. I ran it very strong and had energy left at the end. I know the training prior to Mohican strongly contributed to the way I felt at the finish line. I went on to run the BR 100, but, unfortunately, my thighs gave out and I got hypothermia at mile 58.3 and had to drop. I was not unhappy; I knew the training and prep did not contribute to my DNF. I talked with Vince the next day and he asked me if I planed on running another 100 miler. I said I would like to, thinking to myself, “Maybe BR 100 next year.” He responded by telling me to do Oil Creek 100, which is 10 weeks after Burning River. He convinced me that now was the time, that I was in the best shape ever to do a 100 miler, and that I should not wait until next year and have to start training all over again after taking time off for recovery. “REDEMPTION,” said Vince. At that point I could not get up or down stairs. I did not think I would be able to recover in 10 weeks, but I signed up for OC 100 anyway. Vince put together another training plan to get me to OC 100. To my surprise, I did recover, and began training eight weeks prior to OC 100, not missing a single training run. Redemption was on my mind and Redemption it was. I finished the OC 100 in 31:34:25 and received my first 100-mile belt buckle.
There is no doubt that any runner who is going to run his or her first 100 miler should acquire a coach/trainer. I am truly convinced that having Vince as my coach/trainer made it possible for me to complete my first 100 miler and obtain my first belt buckle. Many thank-you’s go to Vince for helping me attain my goal.

Testimonial - Mike Ash

2011-08-02T08:07:00.000-04:00

On December 26, 2010 I decided to take on the challenge of running Burning River 100. I picked this challenge for allot of different reasons. One it is basically in my back yard, second the course isn't as hard as Mohican but most of all I knew Vince Rucci played a big part of it. I followed up on some of Vince's accomplishments and was impressed, so I asked if he would coach me all the way to the finish, and he gladly accepted. 32 weeks later I crossed the finish in under 30 hrs. The amazing part is he tailored my training program that fit my work and family time which made it very enjoyable. Any Ultra runner who wants to take the plunge and run there first Ultra 100 I highly recommend Vince as your training coach. As long as you follow his plan and don't cheat your self on training days, you will make it. Thanks Vince

Testimonial - Todd Humenansky

2011-07-25T18:07:00.002-04:00

I have been working with Vince for about 18 months now. In that time I have run two marathons – the first and second that I’ve ever run, and in the second one, I ended up finishing 15 minutes faster than the first. Also during this time, I have run three half marathons (all PR’s and each one faster than the last). In addition, I have run a number of 10 milers, 15K’s and 5K’s setting PR’s along the way, and in one case lowering my 5K PR by over 1 minute while at the same time, winning my age group. I guess what I am trying to say is that if you want to run faster, further, and more efficiently, you should talk to Vince. Chances are Vince has a plan for you that is flexible, fun, and will help you reach your goals. So thanks, Vince. I appreciate all of your help and support.

Testimonial - Joe Kalmar

2010-12-24T15:06:00.000-05:00

I wanted to thank you for all the accomplishments that your training has given me over the past year. Not only did you get me to Boston in April, ran my best marathon PR in Columbus in October; but when it came to training for the Bigfoot 50K (my first 50K), your combination of cross training, hill workouts and daily trail running prepared me for what I couldn’t do on my own, a 6:30:48 finish. I couldn’t be happier!! I so look forward to the next 6 months of your training for the Burning River 100.

As always, Thank you so much.

Merry Christmas Vince,

Joe Kalmar

Testimonial - Gabe Pszonowsky

2010-12-22T18:50:00.000-05:00

"Don't let Vince's intensity put you off. He is very approachable, and willing to work with athletes and aspiring athletes of all levels.

That intensity only helps his clients!

I worked with Vince to train for my first 50k race. To say that I am very busy is an understatement, but Vince helped me build a very manageable training plan that juggled several fitness goals and worked around my schedule. His guidance got me to the finish line, and I have been seeing consistent improvement at all distances since I started working with him."

Groundhog Fall 50K - 2010

2010-09-20T21:57:00.003-04:00

Final time of 3hrs 53mins gave me a PR for a trail 50K!!! Back to training and looking forward to a fast fall marathon. Results from the Groundhog Fall 50K can be found at: http://www.runpunxsyrun.org/

Testimonial - Kate Koewler

2010-06-08T08:39:00.000-04:00

After a couple years of being a novice trail runner without any race experience I decided to get serious and see how far I could push myself with the help of a running coach.

Vince created a running program customized to fit my limited free time and was able to make last minute changes and adjustments in order to make the most of my running workouts.

In addition, he was readily available to give advice on all aspects of my training including nutrition, equipment and cross-training. He has always been quick to respond to any of my questions or concerns.

Only with Vince’s help, I was able to achieve my goal of completing a 50k a full 3 months ahead of our original schedule. Thanks to Vince’s planning and advice I felt great and ready to hit the trails even harder.

Kate Koewler

Simple Answers to Tempo Running

2010-03-02T09:18:00.000-05:00

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

2010-01-31T05:59:00.000-05:00

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

2010-01-26T18:16:00.001-05:00

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

2009-12-03T09:13:00.004-05:00

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

2009-11-01T16:39:00.001-05:00

"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

2009-11-01T13:05:00.000-05:00

2nd overall with a time of 2:47

Testimonial - Melissa Braskie

2009-10-20T11:42:00.000-04:00

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

2009-10-19T08:11:00.000-04:00

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

2009-10-19T07:40:00.002-04:00

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

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

Testimonial - Rick Otani

2009-10-19T07:22:00.001-04:00

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

Testimonial - Brandon Huff

2009-10-19T07:17:00.001-04:00

I would highly recommend Vince Rucci with VR Training to help anyone who is interested in developing into the best runner that he or she can be. I had been running for two (2) years before I contacted Vince and had completed 2 marathons, a half marathon, and 3 50k races. I had read every online and magazine article that I could find on training and nutrition as well as every book and blog that I could identify. I thought that I knew it all. I decided that I wanted to complete a 100 mile race and given the wide and varied information regarding such a distance, I thought that I'd look into getting a running coach. Mind you, I already thought that I knew everything, so really a coach for me wouldn't be necessary.

I had emailed Vince to let him know that I would be in town (I live in Columbus) and he suggested we discuss what I wanted to accomplish in my running the following year. I met Vince at Vertical Runner and I explained that I wanted to train for a 100 mile race. He asked what my current training plan was and what races I had completed the following year. After I told him he got quite excited and stated that I was "like a piece of raw clay ready to be molded." I found that interesting since I thought that I knew it all when it came to running and was rather well seasoned. I found out that I was wrong. Vince helped me identify what the purpose of each run was and what I was trying to accomplish as I was training. Each and every workout is there for a reason. Vince does not prescribe any junk miles. While working with Vince I was able to set a half marathon PR, marathon PR, 50k PR, ran my first 50 mile race and ran my first 100 mile race. Vince not only helped me with my running but also with my nutrition.

Vince has helped me begin to realize my potential as a runner and I am looking forward to working with him well into the future. I would highly recommend Vince as a running coach.

--
Brandon