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