Still Recovering

I missed a window of opportunity to run. I felt great the day after the BT50K; I should have gone out for a run. The weather was perfect. Monday was good too, but my thought was focus on recovery. My body is feeling it today the plan was to get up at 4:30am and run 8-10 miles, but in Northeastern Ohio Winter Fashion, the alarm went off and it was to easy hit the snooze 6 or 7 times.
Plan-B Take the kids to the NAT run the track 5-6 miles. I'm also planning to run 3-4 miles tonight when Jen gets home it will be late but it's a better plan then Friday AM in the ice storm.
Plan-C I ended up running 14 miles. When Jen got home I took off and ran to GOJO Plaza (Downtown Akron).

Tuesday Jan 29 Birthday Run

Jen got home at a decent time for me to head out on a short run. Tuesday was my Birthday so I told Jen for the kids sake get a small cake. If it wasn't for the kids I wouldn't even have a cake.
To celebrate we will be going to see the Blue Men Group March 22.

I ran my Silver Lake loop. It was a great night to run I wish I had more time to run. Temp. 50 a little windy, no rain (Yet).
I have a new 205 Garmin so I can give the stats.
6.92 miles
avg. 8.57 min./mile (Best 5:44 min./mile)
1:01:52

BT 50K 2008

I'm fueled ready to go. I won't go as far as to say I trained my best for this race. I had some weeks in my training I didn't give my all. I am ready to run a 50K. I'm wearing my new PURE FUEL TECH T-SHIRT (You can buy one at PURE FUEL). Yes I'm wearing my Sherpa pack equipped with 2 fuel bottles, two packs for PURE FUEL BARS & Gels. and one for my empty packaging. Great weather not to cold, no wind, no snow. The ground was really hard. Really hard on my legs after awhile. I was out to run & have fun....Yelling at Bob Clark & Lindsy..."I'm going to catch up to you guy!!" She's not called E-Speed for nothing...I was razzing Elizabeth to catch up to me AND she did!!! E-Speed & her friend pasted me and kept on going. (I know I shouldn't give her my last PURE FUEL ENERGY BAR) Great job ladies!!!

Other runners I need to congratulate:

Wyatt Hornsby 1st. Place

Dave Peterman

Nick Billock

Greg Dykes

Bob Clark & his trusty side-kick Lindsey (Guys nice super hero costumes)

CHEF BILL BAILEY

At 50K

(#41...Jan. 29th I'll be 41)
I need to check the official results, but my Garmin has 5:59:44.

THANK YOU

TANYA

Now I need to get ready for Lovin The Hills KY 50K Feb. 16, 2008

SUNDAY AM COLD ASS RUN

BRRRRR.......
Brett, Melissa & I had an original plan to run Happy Days at 7:30am, 14 miles. VR message board had a group running the Gorge Trail. We changed our plans and met the group at the Gorge. Since I live near by I ran from home....BRRRR!!!! The temperature was 4 degrees with a -12 windchill. I made it to the parking lot in 18 minutes (including running Glen's Trail). Lindsay & Bob Clark were there waiting on the group. I warmed up in Lindsay's car while we waited. Stephen, Brett & Ryan braved the bone chilling cold.

A LIST OF NO SHOWS:
VINCE RUCCI
JAMIE CARR
COACH GREG
MELISSA

Ryan drove from City of Willoughby to run with us WHAT DEDICATION!!!
Lindsay, Stephen & Bob lead the pack through the Gorge Trail, and once we got to the Highbridge Trail, Brett, Ryan & I slowed down to a 9.5 to 10.5 min./mile. Bob Clark is one runner to learn from. He has a consistent pace the doesn't change. I can keep up with him for about an hour or so. I just met Ryan today for the first time. He jumped back into running in November, he's thinking about running Bull Run this year.
We ran the gorge trail, Highbridge/Signal Tree Trail and the Glen's.
I head home from there, Brett & Ryan headed back to run 6 miles on Highbridge Trail.
Mileage today 14 miles.

Group Run

6:30am trail run....24 degree Northeaster Ohio temp. What a great place to live!!! there was about 6-7 of us brave enough to tackle the trails. We headed up initiation hill to pine lane then back on the Hudson Valley Trail. Our trail run took about 50-55 minutes. (I'm calling it 5.5 miles).

Our 7:30 am VR TRAINING GROUP

Our Route

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

We had about 30 people for our road run today. Back up initiation hill to Boston Mills Road to Riverview Road. A small group of us head back on the towpath from the Boston store. This did compromise any mileage, one Garmin GPS showed we add a few tenth's of a mile more then head back on Riverview. 7.09 miles today.

VR TRAINING SAT AM RUN 1/12/2008

VR TRAINING GROUP 1/12/2008

Our first 2008 VR TRAINING group was good size group.

Ran ran 6.5 miles to Kendell Lake & back.

I started a 6:30am, ran Pine Lane with Brett & Melissa, then Melissa and a few others ran the Towpath to Boston Store after the group run.

Tuesday Jan. 15 5:30pm

The sun started to set so I had to bring my headlamp. I headed to the trails from home, it was of to Glens trail & Highbridge/Signal Tree trail. The snow lightened up the trail enough for me to keep my headlamp off. The conditions were very good...the temp. was about 24, snow covered but not to muddy or icy. I had to get in a 13 mile run so I looped highbridge/Signal Tree twice. On the second loop, my eye could what I thought was a dog but for anyone who runs the trails we all know we run with coyotes. I would say it was about 20-30 yards from me. I turned on my light to scare him/her away. My next encounter I thought was a "Yetty" but turned out to be a hiker. I was going to offer him a PURE FUEL ENERGY BAR, but I thought a guy running up to him reaching into my fuel pack would cause him to mace me.

Once I got back onto Glen's Trail I saw the biggest raccoon I've ever see in my life!!!! It had to be the raccoon that has been supplying the steroids to Barry Bonds & Roger Clemens. It was huge, he was bigger then my dog.

Wednesday Jan. 16 5:30am

Wednesdays are my busy day with the kids. My goal is to try and get up in the AM to run and get it out of the way. I ran a 5 mile loop. It was a 5 mile route I ran my first 5 miles back in 2006. While running this loop I thought back to my first few months of running. I ran my first mile on the track at the Nat. Once I worked up to running 4 miles I took my training to the out doors. I remember telling my wife, "Jen I'm running all the way up to State Rd!!!!" State road is about 2 miles from the house. I also remember the first time I ran with the Lock 29 Group Vince ran with us, I think it was about 6 miles. After our group run Vince headed out for a three hour trail run. "WOW"...."THREE HOURS; I COULD NEVER DO THAT!!!"

Here I am training and planning for 3 50k's and 4 marathons for the year 2008.

To all running their first mile, planning their first marathon......

NEVER SAY NEVER

Jan. 18, 2008 Friday 6AM DREADMILL RUN

Friday's plan was an easy run from the house to the Gorge & Glen's Trail.

I peaked outside and it looked like a sheet of ice. I opted out for the DREADMILL. The machine in the basement I hang my running clothes and towel from. The only nice part about running on the mill was I got to wear shorts. I put in a gruelling 5 miles.

Salmon Cakes With Sauted Spinach

Omega-3 oils are a particular classification of fatty acids found in some plants (such as FLAX SEED) and in the tissues of all sea creatures. These special polyunsaturated oils have been found to be particularly beneficial to coronary health (purportedly lowering the bad LDL cholesterol and elevating the good HDL) as well as to brain growth and development. Among the popular fish that are particularly good sources of Omega-3 oil (in order of importance) are sardines, herring, mackerel, bluefish, tuna, salmon, pilchard, butterfish and pompano. High cooking temperatures can destroy almost half the Omega-3 in fish, whereas microwave cooking doesn't appear to have an adverse effect on it. Canned tuna packed in water is a quick and easy way for many people to get their Omega-3 oil, but it's worth noting that combining it with the fat in mayonnaise offsets any positive effects. Canned salmon and sardines are also excellent Omega-3 sources.
© Copyright Barron's Educational Services, Inc. 1995 based on THE FOOD LOVER'S COMPANION, 2nd edition, by Sharon Tyler Herbst.


1 can (14.5 ounces) wild Alaskan salmon1
1/2 scallions, chopped (divided)
1/4 cup whole-wheat breadcrumbs
1/2 teaspoon curry powder
1 teaspoon olive oil
2 tablespoons low-sodium soy sauce
1/8 teaspoon ground ginger
4 cups cooked brown rice
Spinach
2 teaspoons olive oil
1 teaspoon chopped garlic
1 bag (12 ounces) prewashed baby spinach

PreparationSalmon:
Drain fish; put in a bowl. Stir in 1 of the scallions, breadcrumbs and curry. Form 4 patties. Heat oil in a medium pan over medium heat. Cook patties until light brown, about 4 minutes; flip; cook 3 minutes more. Serve over rice. Dipping sauce: Mix soy sauce, ginger and remaining 1/2 scallion.
Spinach:
Heat oil in a large pan over medium heat. Sauté garlic until just browned, about 1 minute. Add spinach; cook until wilted, about 4 minutes.

Nutritional Information:
Nutritional analysis per serving: 470 calories, 14.8 g fat (2.9 g saturated), 54 g carbs, 6.3 g fiber, 29.3 g protein

SAT AM RUN

SAT AM 01/05/08
Trails or Roads.....
I tried to pin down what shoes to wear, I checked with Vinnie Friday to see if we were running Trails or Roads. No chance of getting a straight answer from him. Of course I wore my road shoes and Vinnie planned a trail run. I will now plan to bring ALL my shoes just in case plans are changed. I took a group that wanted to run roads and Vinnie took a group that wanted to run trails.
I ran with Margaret, who works for American Heart Association. She's training for the Cleveland Marathon. Evan, who's a friend of Margaret and will also be running Cleveland.
Denise, Sherry, and two others I don't remember their names.
We started with the run up Major Rd. Hill to Riverview then to Akron-Peninsula about a nine mile run.
Next Sat. we will start our VR Training Group Runs Visit VR TRAINING for more information.

Happy Days Trail Run

Nick Billock & I Ran about a 10 mile route through Happy Days towards Kendall Lake and back. Vince was going to meet us, but had to nurse a toe injury. The night before we had 5-6 inches of snow fall. The snow gave us a great scenic run with a little bit of a challenge to run through.

We weren't Blazing down any hills this day. While YOU were sleeping, brushing your teeth, eating your morning PURE FUEL ENERGY BAR...we have the best view in town. Sunrise over Kendell Lake This was our morning view from Overlook. With the leaves gone we had a good view of the trees. We found a few abandon bird nest. Come spring this house will be a home again.
THANKS NICK

After our run I had to get ready for our VR TRAINING Meeting/seminar.

Our first VR TRAINING Meeting was held at the Hudson Library. We had a great turnout, about 50 people attended to hear Vince Rucci talk how VR TRAINING can help meet their running goals. I presented a "Runners Menu". I turned Hudson Library into my own little Kitchen Studio. While I cooked and gave valuable culinary tips & techniques; Lee Ann DiBiase a dietitian, gave important nutritional information to the group.

Lee Ann is experienced in creating a balanced, cost effective nutrition program for clients, businesses including athletes.
More about her services can be found at http://www.leeanndibiasenutrition.com/

Spring 2008 Kick Off Meeting
VR Training Kick-Off Meeting will take place on Wednesday, January 2nd at the Hudson Library at 7:00pm
http://www.hudsonlibrary.org/
No better way to start of the New Year than with a new goal!!!
We want the VR Spring 2008 Training Group to be the biggest group thus far!!!
Bring others that might be interested in joining the group to the informational meeting so that they too can join in on the fun!!!
As a runner it is up to us to share our experiences and accomplishments with others around us to motivate them to get involved
We will also have our first training group seminar on this evening
Chef Bill Bailey

will help you get the New Year started right with a cooking demonstration for Healthy Eating and Nutritional Habits
There will be a sports nutritionist in attendance as well to answer all of your questions
Remember that this meeting is $5 for the cost of food
There is no obligation to join the training group!!!

Please RSVP for the kick-off meeting by December 28th

RUN WITH ED NEW YEARS DAY RUN 2008

While Jim & Ed prepared their camera, I took advantage of the time and snapped this shot.

There were 20 of us running. Roads & Bike & Hike. about 7-8 miles.

Melissa decided to carry this glow stick with her

I stuck with Melissa; she's training for the Winter bt 50k. we were at the back of the pack only because Melissa had to tie her shoes not once but twice. We could have lead Kam, Mark Godale, and Melissa Mittenhouse on a 5-6 minute/mile. Darn Shoes laces!!!

Great run Ed. If I'm not in Tybee Island GA next year, I'll run with you again. Thanks