VR Training Group Levels

VR1 – Advanced Runners looking to increase speed and potentially qualify for Boston
Tuesday – Track Workout Day (Visit Vertical Runner Message Board

Thursday – Tempo Run Day:

15 Min Warm Up + 30 Min Goal Marathon/Half Marathon Pace + 15 Min Cool Down

VR2 – Have participated in marathons/half marathons and would like to improve

Pick one every week but do not do both!!!

Tuesday Track Workout Day (Visit Vertical Runner Message Board)

Thursday Temp Run Day:

10 Min Warm Up + 10 Min Goal Marathon/Half Marathon Pace + 5 Min Easy + 10 Min Goal Marathon/Half Marathon Pace + 10 Min Cool Down

VR3 – New to marathons/half marathons or new to running

Tempo Run Day –

Pick one of your weekly runs to implement this run but do not do it the day before a long run!!!

10 Min Warm Up + 5 Min Fast + 5 Min Easy + 10 Min Fast + 10 Min Cool Down

MO 100

Mohican was my 2nd 100 Mile Race...My 1st 100 Mile Race was Mohican in 2001I was 24 and had not even run a marathon, but I had heard of the event and knew it was something I had to do7 years ago I had no idea what I was getting myself into and now I knew exactly what I was getting myself into which made this one much more stressfulMy plan was to run smart and stay well fueled and hydratedGoing into the race, I felt that my leg speed would be a big advantage if I could save my energy and quads for the second halfI went out faster than planned, but was comfortableI never felt like I was running on the edge of disasterHeading into the Grist Mill Aid Station the first time I felt a hot spot developing on the bottom of my foot and knew it was badTook my shoe off to inspect the damage and put some Vaseline at the trouble areaMy 50k split was right around 5:40 and I was thinking that I was well on my way to an 8:40 50 mile splitThe aid station after the Grist Mill is the Covered Bridge where there are podiatry students/volunteers that mend feet issuesI hated to stop, but had no choice so I took a seat (my #1 rule is to NEVER sit!)Several aid stations after that I stopped to see how the foot was doingIt hurt and it caused me to get off of my game plan and this was my low point I had all of these thoughts in my head as to why to stop or why to keep goingWhich brings me to my #2 rule...take it aid station to aid stationThat's what I did since I knew I would be meeting my pacer, Greg Dykes at mile 60Pacer pick up is the Fire Tower and when I got there my foot was jackedI dried it off and powdered it up as well as changing into my trail shoesThis was a great move since my foot was now striking differentOnce I picked up my pacer it was time to get to workI had been running alone all day so it was nice to have the companyIt was like any other Saturday morning trail runWe picked off 3 runners on our way to the next aid stationThe first time I walked was at mile 64I told Greg that we were now going to walk the ups, crash the downs, and run easy on the flatsEverything was flowing perfectly and then we arrived to Bridal Staging AreaThe high point of arriving at this aid station was that my support crew was there to cheer me on (Thanks Holly, Mom, and Dad!)Of course this would have to be the same time when I became nauseous (Sorry Holly, Mom, and Dad!)I got my act together and we headed out for the longest stretch to an aid station (7.2 Miles) This section was much more pleasant during the day before the thunder storms hit and turned these horse trail into a muddy messIt was great to be able to go 83 miles without a headlamp and now it was a struggleFrom the mid day heat and the rain, there was terrible visibility on the trailsAlong the way to the next aid station there is a cooler with water about 1.5 to 2 miles out that runners can use to fill upThis brings me to my #3 rule...do not empty your bottle until you know the cooler has liquid inside of itI dumped my bottle thinking that some plain old H2O would be a great break from the sports drinkOh well, life goes on and so did the raceReaching Rock Point was a blessing and a curseIt was great to be at mile 90, but my legs were TRASHED and I was EXHAUSTEDAccording to the aid station the runner before me had checked in 10-15 minutes before me and on this 10 mile section anything is possibleThis is only if running is not impossible, which it was for meIt took me 2:40 minutes to do 10 Miles!!! (Sorry Greg)Speaking of Greg, he was a great pacer and I am forever thankful for his supportRolling into the last aid station (The Castle) we could see no markings or signsWe ran up to the Castle and nothing was there so I sent Greg down the road to scope things outI had assumed that we were off course so I began to head back down to the road and sure enough that is where the aid station was locatedApparently someone must have takes the signs and glow sticks from this areaThe last 5 miles was the longest 5 Miles of my lifeI wanted to throw up, go to bed, or better yet BOTHUpon reaching the home stretch I was totally pumped to be finished and my time was 9 hours faster than my 1st Mohican (Looks like 7 years from now I should run 12 hours...HA!)Today I am very happy with my performance while at the same time very soarThe biggest lesson I learned is that you have to be able to run/jog the last 10 Miles to close out a 100 Mile Race I lost 40-50 minutes and my opportunity to break 20 hours in the last 10 MilesThe coolest thing about the event is that everyone is friendsEveryone wants to see everyone do well as long as they do not beat them (Of course we are all still happy for them but it sucks to get beat!)I was asked what was more difficult, a 2:46 marathon or a 100 MilerLet me just say that for now I am going to focus on marathons and the occasional 50KSee you all out on the trails soon!
Later,Vince

Here are the handouts from the VR Training Nutrition Seminar
Lee Ann DiBiase's Website. Click on presentation
http://www.leeanndibiasenutrition.com/healthy_eating_healthy_living_healthy_you

RECIPES FROM VR TRAINING SEMINAR (REVISED)

Orange-Blueberry Pancakes

Recipe By: Chef Bill Bailey
Serving Size: 6 Yield: 2 each
Preparation Time: 0:00
Categories: Breakfast

Amount Measure Ingredient
-------- ------------ --------------------------------
1 1/4 cups unbleached flour
1 cup whole wheat flour
1/4 cup soy flour, lowfat
1/4 teaspoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 1/2 cups apple juice
1 1/2 cups orange juice
1/2 cup frozen blueberries

In a large bowl mix all the dry ingredients.

Mix in apple & orange juice. Do not over mix.

Preheat a griddle or skillet then spray with vegetable spray.

Spoon 2" to 4" round pancakes. Add frozen blueberries.

Once batter starts to brown on the sides carefully flip.

Serve with agave nectar.

Copyright: 2008
- - - - - - - - - - - - - - - - - - -
Per Serving:(excluding unknown items): 227 Calories; 1g Fat (3.4% calories from fat); 7g Protein; 50g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 799mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Fat; 0 Other Carbohydrates.




Hummus

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizer

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chickpeas -- cooked
8 ounces tahini paste
2 teaspoons garlic -- chopped
1/2 teaspoon cumin
4 ounces lemon juice
1 teaspoon salt
cayenne pepper -- to taste
1/2 ounce olive oil
2 teaspoons fresh parsley -- chopped
1/4 ounce vegetable stock

1. Combine the chickpeas, tahini, garlic, cumin, vegetable stock and lemon juice in a food processor; process until smooth. Season with salt and cayenne.

2. Spoon the hummus onto a serving platter and smooth the surface. Drizzle the olive oil over the hummus and garnish with the chopped parsley. Serve with warm pita bread that has been cut into quarters.

Yield: 1 quart (1 liter)



Per Serving (excluding unknown items): 198 Calories; 10g Fat (44.3% calories from fat); 8g Protein; 21g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 160mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.

Approximate values per 2-oz. (54-g) serving: Calories 210, Total fat 16 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 250 mg, Total carbohydrates 10 g, Protein 7 g, Iron 8%


Pineapple & Ginger Smoothie

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup orange juice
1/4 cup pineapple -- Frozen
1/2 each Banana
1/4 teaspoon fresh ginger root -- Grated
1/2 cup ice

Blend all ingredients in a blender or food processor until smooth.

Description:
"A refreshing and filling beverage"
Copyright:
"2008"
Yield:
"1 each"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 129 Calories; 1g Fat (4.5% calories from fat); 2g Protein; 32g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Vegetable; 2 Fruit.

NOTES : Substitutions can be made. Add Fresh Mango, Apple, Coconut.



Spinach & Carrot Wrap

Recipe By :Chef Bill Bailey
Serving Size : 1 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 each tortilla, whole wheat 96% fat free flour
1/2 ounce hummus
1/2 ounce spinach
1/2 ounce carrot -- shredded
1/4 ounce red bell pepper -- roasted and sliced
2 slices tomato

On a flat surface lay out wrap.

Spread hummus over wrap.

Add spinach, carrots, roasted peppers & tomato slices.

Fold in the sides then roll up.

Cut on a bias and serve.

Description:
"Nice snack or lunch wrap"
Copyright:
"2008"
Yield:
"1 serving"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 225 Calories; 5g Fat (17.8% calories from fat); 8g Protein; 42g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 472mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fat.

VR Training Fall Kick-off Meeting 2008

was well attended. About 20 new and familiar faces in the crowd gearing up for fall marathons. We can talk about fall marathons with out Akron Road Runner Marathon Race Director Jim Barnett. Jim set the atmosphere and excitement. A proper training program begins with Nutrition. Sports Nutritionist Lee Ann DiBiase laid out the bases to proper nutrition while training for a marathon.

The evening was completed with Chef Bill Bailey preparing pre & post training/race meals.

VR Training's Head Coach Vince Rucci

Akron Road Runner Marathon's Race Director, Jim Barnett

Sports Nutritionist Lee Ann DiBiase

Chef Bill Bailey's cookind demo display

Note: We will publish the presentation & recipes soon.

VR TRAINING FALL KICKOFF MEETING May 28 2008

Fall 2008 VR Training Kick Off Meeting We will have our Fall 2008 Kick Off Meeting tonight Wednesday May 28th at 7:00pm at the Hudson Library: http://www.hudsonlibrary.org/
Jim Barnett, race director for the Akron Marathon, will be in attendance to provide all of the information on the 2008 event.

We will also have in attendance Dietitian Lee Ann DiBiase & Chef Bill Bailey. They will focus on Pre & Post Race nutrition. Sample some of Chef Bill's culinary creations while Lee Ann show you how to make healthy choices during your training & on race day. A small $5.00 fee (cash or checks) will be asked to cover the cost of food.

Chef Bill Bailey is an Ultra Runner and the owner/operator of the well respected culinary company: Playing with Knives and Fire LLC. He also is the creator & co-owner of PURE FUEL ORGANIC ENERGY BARS(www.purefuelenergy.com).
He holds a Bachelors of Science degree in Nutrition and Hospitality Management. He has worked in the restaurant industry for more than 20 years including positions as Head Chef and Corporate Chef for several well-known companies. Chef Bill has been featured in Northeastern Ohio Magazine, the Akron Beacon Journal. He is serve safe certified and has taught classes on safety and sanitation.
Lee Ann DiBiase, a dietitian, athlete, and former foodservice. director. She is experienced in creating a balanced, cost effective nutrition program for clients, businesses, and athletes. Ms. DiBiase holds a Masters in Nutritional Science from the University of Rhode Island. She currently serves as an instructor in Sports Nutrition at Akron University and as an instructor of Health and Nutrition at Western Reserve Academy. More information about her services can be found at http://www.leeanndibiasenutrition.com

Take a Moment to Let It Soak In

Deep Thoughts....

My running "life" began 11 years ago while in Virginia Beach with the Navy. Reflecting back, the running community that welcomed me, encouraged me, and saw me through thick and thin was a key instrument in providing the framework for a running "life" I so embrace today. Even though I moved out of Virginia in 2001, I still consider them some of my very best friends...for life.

That move from Virginia took my family to Colorado Springs...a view of Pikes Peak out my living room window and Saturday morning runs aboard the Barr Trail heading to Pikes Peak...absolutely breathtaking. However, with Colorado on top of the heap with regards to "fittest state in the country," the running community left MUCH to be desired. Still today, as Vince will attest, it lacks community and a quality hub to connect everyone, such as a locally run specialty running shop. Yea, they have one, but it's nothing like what exists in Virginia Beach (ie: http://www.runningetc.com/) or Vertical Runner here in Hudson. Key ingredients are heavy involvement in the community, not just the "running" community, but the community in which the store calls "home." It also must put the good of people and doing what's best for them above making the highest profit. Sure, profit is crucial otherwise the store would cease to exist, but it's not the drive...it's not the passion that keeps it alive. Truly serving others as they would want to be treated and helping them reach their goals must be the cornerstone upon which all else is built.

OK, so here I am...11 years into my running "career." Who would have thought I'd find such a "community" as I have here in northeast Ohio. Ask someone who isn't in it, whether they live here or anywhere else in the country, they'd probably not believe it. We have at our disposal miles and miles of gorgeous protected land...Cuyahoga Valley National Park, Cleveland Metroparks, Summit Parks...to name a few. Even I had no idea how much was here until I ran...well, I "slogged"...through the rainy Green Jewel 100K a few weeks back...and I was taken through a tour of what the Cleveland Metroparks has to offer. I thought I "knew it all" since I'm familiar with the CVNP.

Then comes the Cleveland Marathon last weekend. I didn't even run it, but I was there and what a showing it was. My only goal was to snap photos of VR tech tees and I couldn't believe how many folks I knew. One after another, there YOU were! Then came the 25 mile mark where I saw happiness, sadness, pain, and just plain 'ol elation for being 1 mile to the finish! For some, they were finishing their first marathon, their 20th, or reaching a seemingly unreachable goal...like Aaron qualifying for Boston (now THAT was a heck of an inspiration!).

Take a moment to step back and soak it all in...a running community that accepts all, regardless of ability, talent, or experience. Elite ultra-runners to someone who runs 3 miles and wants to run a marathon...you're welcome here! Thank you to all of you and thanks to Vince & Steve for opening a store and infusing their passion into the local community. Don't ever take this for granted...it's not the "norm" and you may not ever find it again should you move away. (ie: I almost moved to San Antonio, TX and when I asked about "group runs" at the local running shop, they thought I was speaking Greek!)

Set goals, achieve them, live a healthy lifestyle, and just get out there!

Join us at the Fall VR Training Kickoff Meeting THIS Wedneday at the Hudson Libary @ 7pm!

Happy Trails!

Nick Billock
Running the Race Set Before Me

Testimonial (Amy Purcell)

Check out her blog for her race report:
http://www.amypurcell.com/blog/

Testimonial (Niall Corrigan)

Hi Vince,

I ran the Cleveland 1/2 marathon.

This is the fourth time I did it.

I was trying for less than 2 hours.

Last year it took me over two and a half hours.

This year it was 2 hours 5 minutes and 45 seconds.

At about the 9 or 10 mile mark a group passed me.

Carrying balloons and a sign. Oh no!! The 4:00 hour marathon pacer.

Bummer!!

I could not catch up. I watched the group fade into the distance.

But I kept on running. I never stopped for the whole thing.

The 2 hours 5 minutes and 45 seconds is still my Personal Best!!!

My family bought me a Garmin for my 58th birthday on April 29th.

The Garmin told me that the Cleveland half was actually 13.2 miles.

Here is my mad logic...

At 60 the qualifying time for Boston is 4 hours..

A half in 2 hours..

And a full in 4 hours by the time I am 60.

Hmmm...

I have 5 minutes to get off my 1/2 marathon best..

I have never run a marathon..

I need goals.

I want to try a full marathon in Akron on the 27th September.

That is only 129 days away..

Oh boy!! I have to be careful not to over train..

I still have a couple of years yet..

And, I'm still getting faster.

My son said "Hmmm Boston.. that's the big one??"

My wife said she will come to Boston to see me if I qualify.

Normally, she is at home sleeping when I run.

I have run 6 half marathons this year:

Gasparilla Distance Classic Tampa ½ Marathon (February 10th, 2008) 2:17

It was nice and sunny.

Mill Creek Distance Classic 1/2 Marathon (Sunday, March 2nd, 2008) 2:21

Cold with snow on the ground.

CWRRC Spring Classic 1/2 Marathon (Saturday, April 5th, 2008) 2:09

I remember it was nice and sunny. I was wrapped up so not cold.

Sandy Ridge 1/2 Marathon (Sunday, April 20th, 2008) 2:09 ---- I got 2^nd place in age group medal for this one!!

The weather was awful, it was raining, there were only two in my age group.

I don't care, I deserved that medal!!

Huron Lighthouse Half Marathon & 5K (Saturday, May 3rd) 2:09

It was cold and raining the whole way.

Rite Aid Cleveland 1/2 Marathon (Sunday, May 18th, 2008) 2:05

It was raining, but not as cold and raining as last year.

I was not in pain and could walk about normally!!

Oh, I ran the 2008 Winter Buckeye Fun Run Half too. In 3:12.

It is true. There is no such thing as a "fun run".

But I was more interested in eating all the food and finishing..

I remember it snowed at one point, but also the sun came out.

I am scared of Trail running. Afraid of falling, afraid of a broken ankle.

So I picked my way through. I was happy with less than three and a half hours.

I hope I can do it again next year. For the "fun" of it!!

I am going to Ottawa this weekend. It is Race Weekend. My son lives there.

There is a 5K on Saturday and the ING Half Marathon on Sunday.

I will run in both. I will try again for 2 hours in the half.

This year I have run in five 5K's. The Shamrock 15K and the Hermes Cleveland 10 miler.

I won age group prizes in two of the 5Ks. A first and a third.

I won a prize in the Shamrock 15K.

The weather has been awful!! I have run in snow and rain.

I have run when it was freezing bulldogs (very cold).

The picture was taken after I came home from the Shamrock.

The other one is also at the Shamrock. I do not know who took it.

Do you remember that was the Big Snow of 2008!!

Every time I ran in a 5K my time got better.

It used to be over a half hour, 32 to 34 minutes.

Now I have gotten it to 25 minutes and 50 seconds.

Every time I ran in a half my time improved too.

Two and a half down to almost two..

Oh well, next time..

I have regarded all my races as training runs, except the Cleveland half.

I wanted two hours. But, never mind, I'll try again next week :).

I want to complete the Akron Marathon. I will be happy with a finish.

Initially.

I followed your plan from the start.

I will be there on the 28^th.

Have fun, stay safe!!

Niall.

Rain stories.

I have a "Maid of the Mist" raincoat that is given to tourists when they go on the Maid of the Mist boats at Niagara Falls. It folds up real small and can be tied around a person's waist when the rain stops. If my photo ever shows up on Brightroom, the blue thing wrapped around my waist is the Maid of the Mist.

I met a girl who told me that while running the Cleveland Half Marathon, she had to pass her parked car. She had a friend who took her car keys, so the girl would not be tempted to quit and just go to her car. Then.

The girl told me she ran the half in 2 hours and 3 minutes..

She was 2 minutes ahead of me.

VR Represented @ Cleveland

There were lots of VR tech tees present at the Cleveland Marathon this past weekend...way to represent! If you're in one of these pics and want the original picture, send me an e-mail. Notice the new black tech tee with yellow print? Get one!

Congrats to all who ran in the 1/2 or full marathon!