Saturday, December 24, 2011

Merry Christmas All/ Help the kids with a Vote

I want to wish you all a happy and safe Christmas! I just know that 2012 will be an amazing new year. We have sacrificed so much to help build a new empire for the kids of our community. Thank you all and Merry Christmas!



Take out 2 mins and text 110134 to 73774

Christmas Day Run/Walk

Where: Family Video Auburn, NY
When: 1pm
Get there early to get coffee and hot chocolate
Bring canned goods for the food pantries as registration!

Course is 2 mile run to and around Hoops Park. MERRY CHRISTMAS!


Sunday, December 4, 2011

So What If It Hurts?

"There are cases in which it is necessary to inflict pain now to avoid greater pain later on, or to gain future pleasure that is worth the current pain." -SUSAN HUBBARD

So What If It Hurts?

That is exactly how I feel. I sat on those sidelines long enough. I came back with a vengeance and left no stone unturned. I started of on labor day running a 22:47 which is much better than I thought I would do from 15 months of couch sitting. I then gave myself 2 weeks of leeway and then 1o hard weeks on the TW2G plan. So what if it hurts!

So What Is TW2G?

Ten Weeks to Greatness is a plan devised by myself and Jeremy West. This plan also used the teaching of Kevin Collins of the 1st Marathon program in Syracuse which I am a graduate of. This is a plan anyone can try that already has 15-30 minutes of consistent running under their belt. Everyone that has tried the plan has set personal records the week after the program. So how did I do? I customize the plan for the runner and their goals.

So How Did I do?

I started at the classic running a 22:47 which was good for how broken I was then. I really thought if anything I would only be able to improve 1 minute due to the permanent injuries I have sustained. Halfway through the program I was running a 5:50 mile and I was very excited. I set my goal of taking a minute off my time and running 21:47 yesterday. I ended up doing the following:

1 Mile Time: 5:38.37

1.51 Time: 10:02

5k Time: 20:14

Sad thing is I ran with a severe dislocation in my left rib and what feels like a small fracture again for the 4th time over the area of my seat belt. I am proud of how far I came in just 10 weeks and all I have to say is:


Sunday, November 27, 2011

Week 9: The Battling Continues

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. -Vince Lombardi

Week 9: The Battle Continues

This is the first week where I literally felt physically and mentally exhausted. Coming off a 32 mile run week which for me is a lot. Also Remember I have only been back to running less than 3 months. The hard part isn't the running it has been dealing with the body. I am now batting my 3rd inner chest infection and something else that I will talk about later in this writing.


I have been receiving many questions via email and message as to why I was out of running for 15 months. On Dec 1, 2009 I was in a car accident. Broke ribs and it wasn't discovered until later that there was damage to the sternum. I actually ran through town 4-6 weeks after the accident in the snow gathering items shopping for my kids because I had no car. Around March something felt strange but I kept going. A friend of mine passed due to cancer in July of 2010 and I raced for him. After that race I felt like my body was tearing into 4 different directions. I also had a stress fracture in my foot at the time and I was told I needed a rest. So I rested.

Shortly after I felt a change in the positioning of my chest. Sprinting was impossible because it would feel like it was caving in. I rested for almost 15 months until I realized what I have will never fully heal especially if I am running. So what do I do? I get back up and I battle!

Battling Tietzes Syndrome

It isn't a well known condition but multiple doctors have confirmed that they believe this is what I have. I can tell you that if I cough or sneeze you will hear my sternum crack or reposition. It has been a fun night tonight I can say. After that I then have to see Dr. Landers for a procedure that drives a metal rod into my chest for realignment. I normally feel really good after that, but the running wears it back down we have learned in just 2 short weeks.

For more information go to:

So What is next on the docket you ask? Working harder at all costs!

Look Below for my week #9 Workout Plan

Week #9 on TW2G Plan

Sunday- OFF

Monday- 1 Mile 8 x 1 min hard 1 miles 3.5 miles

Tuesday OFF

Wednesday 2.5 mi, 15 minute tempo run, 2.5 min cool (miles) 6.6 total

Thursday 6.2

Friday 3.7 easy shakeout

Saturday 8-Mile Long Run in 60 mins flat

Keep on running!

Sunday, November 20, 2011

Week #8 Vin's Training

Week #8 on TW2G

I first of all want to thank everyone for the support in my comeback. It hasn't been perfect and I have had some episodes out there but I have never once wanted to quit. Week #8 was the hardest yet and I put in workouts that would scare the average person. Though none of you reading this are average so you'll be fine!

Week #8 32 Miles Per Week

Sunday- Off

Monday- Off

Tuesday 5 Miles 3 x 2 Min Speed work during

Wednesday 5.50 Miles Added 2nd speed workout. 18 Mins at Tempo Run speed followed by 12 min hard out. Hardest workout I have done in years.

Thursday 7 easy

Friday 5.5 easy

Saturday 9 Miles of running

32 Mile week! Thank you all for the support! I won't lie and say it doesn't hurt bad out there, I just don't know how to quit!

Have a great week ahead!


Magic Left In This World

Magic Left In This World

I started this blog with a photo. The last couple years I was starting to think that most of the magic and inspiration in the world had been drained out. Then one day I decided it is time to bring it back one step, one event and one person at a time. All of you who have been out in high numbers voting for us in the Pepsi Contest have shown that there is still magic left in the world. This is the biggest amount of support we have ever seen. I have estimated that nearly 20,000 votes for therun4life have come through by now. For that I thank you!

Click Below for Pepsi Info

Thank you all for your support! Keep it up and keep bringing the magic to this world!

Wednesday, November 9, 2011

Pepsi Updates/ Vins Training

Pepsi Updates

Well as you know going into right now we are #13 in the country. That is amazing and your support has been nothing short of a miracle. Thank you all for your help!

Text* 109311 to Pepsi (73774) to vote from your cell

Online at

Pepsi Alliances

As You may know we have formed alliances in the contest with other great places. We are doing this to try and move them up the ladder and they help us move up the ladder. See link below for alliance information.
Response of Suffolk County and Smart Boards for Education have fallen behind. Help them out! Indian Fields is on the verge of the last Spot! North Central Troy is Hanging tough and IMIZE is #3! Thanks Run 4 lifers for helping our partners! Keep it up!
Alliance Link

Vin's Last Week Training on Ten Weeks To Greatness Program

Week #6 26-28 Miles per week

Sunday Workout- 7 Miles Total 2 Miles speedwork Extra 600 meters

Monday OFF

Tuesday 4.5 Miles Total 2 Mile Temp Run in between.

Wednesday 4.5 Mile Run easy

Thursday OFF

Friday 5 easy

Saturday Beginning Runners will do a 7-Mile Long Run

Total Run Week. A Shade over 28 Miles Run.

Thank you all see you soon!


Saturday, October 29, 2011

Prepare To Win Again

“You have no choices about how you lose, but you do have a choice about how you come back and prepare to win again.”

Prepare to Win Again

I have to thank everyone for their support on the comeback trail. Last week was very hard. I didn't do any official work on the program but I know with a 60+ hour work week at the course, that I ran nearly 30 miles. The one thing I have always felt is inspired. I am inspired by my children, new run4life members, new running partners, and lately my friends Karen Simmond's Brady and Todd Robertson.

Then this morning is complete with inspiration with my twin sisters both finishing 8th overall at their college invitationals. They are moving on to nationals! It is no secret that there are great people around me each day. I wish all of you the best on your journeys as I prepare to win once again. I don't mean to win a race, I am a winner for just getting back out there.

Run 4 Life Video

I put a nice little thank you video together last night. Thank you all for what you did in 2011 and I hope to see all of you at the dinner! To see the new video go to

Maverick's Journey

As you may or may not know my friend Todd Robertson will be running Boston in 2012 for Boston Children's Hospital. I put together a video for him last night to pump him up for his journey. Go Get em TODD!

Last Weeks Recap

I ran well last week. I ran pretty hard. I feel lost without my Hammer Nutrition Caps but on my budget I am happy to have sneakers. I take to the roads with my walmart bags around my socks and I prevail!

Week #5 24-26 Miles per week

Monday- 3 Mile run with 3 x 3 Min Speedwork. 1 min rest intervals (4.5 miles)

Tuesday 4 easy (Optional Weight Training)

Wednesday 3 Mile run. 3 x 3 min 90% 1 min rest interval, 2 min rest (4.25m)

Thursday 6.25

Friday off

Saturday 7-Mile Long Run

Sunday- I will move up Mondays Workout to Sunday this week!

Thank you all! I'll post again soon! I am trying to get caught back up!

Tuesday, October 25, 2011

Trick R Trot Thanks You

I want to thank everyone that came out to Trick R Trot 2011. The event got a little bit bigger this year and our proceeds doubled. That is amazing. Thank you all who came out. Thanks to all of the volunteers and participants who made it amazing!

Special thanks to Farmboy Graphics for all they did for the race!

Anyone needing results go to our homesite at

Have a wonderful week


Saturday, October 15, 2011

Up and Running..Yet Again / Trick R Trot

If my life were a song the title would be 'The Comeback Kid.' -Stefano Langone

Up and Running...Yet Again

It has felt really good to grace the roads yet again. 15 months of sitting, waiting, weren't all lost because I obtained my masters degree in my downtime from running. This is my 5th week back and my 4th full week on the program, TW2G.

Here were my this weeks workouts. Special thanks to Todd Robertson and the ladies and gents at the Lake Effect Run Club. What a great way to end my week today!

Last weeks workouts:

Week #4 22-24 Miles per week

Monday- 3 Miles then 4 x 200 meter sprints (4miles) (15 second recovery in between)

Tuesday Off Day

Wednesday 4 mile then 8 x 1 min at 90% race pace (5miles) (15 sec recovery)

Thursday 4.5

Friday 2.5 easy

Saturday 7 Mile Long Run on Saturday (7.3)

Sunday- OFF

Trick R Trot Coming!

It's that time again. To give the big race feeling to few runners at Trick R Trot. It is a time of year where the kids get their day and this year we've opened it up for adults too.

Last pre-registration day is Sunday Oct 16th. Family Video 12-4pm. Online registration till midnight. This is because I have to work up at the course all week to get it ready for race and safety.

For more info go to

Have a great Trick R Trot Week!


Monday, October 10, 2011

The Juices are Flowing

As with anything, you need to keep your creative juices flowing and keep the character interesting. -Sarah Michelle Gellar

Congrats to Karen & Todd

I first of all want to send CONGRATS out to my running friends Karen and Todd for their marathon adventures this weekend. You guys are both inspiring and I can only hope to be out there along side you guys someday!

The Juices are Flowing

Yep that is right they are flowing. It is a nice way of channeling my frustration into the roads again. Last weeks workouts went great and my legs are feeling good and my chest situation, well it still pops at times but I am able to train through it. Below is my last weeks workout:

Ten Weeks of Greatness Week #3 Plan

Week #3 20-22 Miles per week

Monday- easy 3 then 12 x 100 meter sprints (4.5)

Tuesday- Day Off

Wednesday easy 3 then 8 x 100meter sprints (4)

Thursday 2 miles

Friday 6.7 miles yeah oops I went way long but it felt great. (50:31)

Saturday 2.65 Mile Speed prep Run on Saturday (17:35)

Thanks all for the push. Times are really tough for me right now and you keep me running!

I thank you all!


Saturday, October 1, 2011

Rock 4 Life/ Trick R Trot 2011

Generosity is giving more than you can, and pride is taking less than you need. -Khalil Gibran

Rock 4 Life Recap

Well Rock 4 Life was a fun event. I want to thank the artists that came out and the mall seemed to be packed full of people. Our tables were slow but I am hoping that it will pick up the rest of the month. Special thanks to everyone that made it a great day!

Trick R Trot 2011

Next Weeks Trick R Trot registration is at Kinney Drugs on Owasco Street in Auburn. Free giveaways, wine raffle, kids raffles, much for the kids. October 8th and 9th from 2-5pm inside the store.

Consider Giving

So far none of these small fundraisers have made us any form of proceeds. Chuckle for Charity made $30 after cost. Rock for life about $44 after cost. People want us to do more but don't give more. Do note that I am working every weekend for free because proceeds are slim. Please help us keep TheRun4Life going here in Central NY. Even $5 helps.

Go to

My Workouts This Week

I picked up steam this week and put in some nasty back to back workouts. I felt stronger earlier in the week and had much energy for the weekend for events. I wish I had one more of me.

Monday- easy 3 then 10 x 100 meter sprints (4.5 miles total)

Tuesday OFF (Optional Weight Training)

Wednesday easy 3 then 6 x 100meter sprints (3.75 Miles)

Thursday easy 3

Friday easy 3

Saturday Beginning Runners will do a 3.5-Mile Long Run on Saturday

Thank You all that join the good fight. Those who don't, there is no better time than now!

Enjoy your week!

-Vin Gleason

Executive Director-

Saturday, September 24, 2011

Balance & Repeating Week 2

Balance is so important in our lives. In our busy world, we can give ourselves balance between thinking and feeling. -YS

Balance & Repeating Week 2

All I have to say is WOW! This week was packed. I do not think I have ever had a week like this. All of the tough workouts I got in, but I missed my easy workouts due to my crazy schedule this week. I had never seen one like it in some time. Monday- Wednesday workouts went as planned. Thursday I got too busy with Chuckle for Charity, Friday my wife had an event, Saturday the Heart Expo and Sunday a wedding reception. Wow a packed week!

Fight the Power

Well Thursday didn't go as planned. Set up at Suzy's for our fundraiser and the power went out and was out till around 7:50pm. We scraped together what was an amazing show but we lost a lot of the crowd that was coming due to the power outage. Oh well What ya gonna do! If anyone wants to donate that couldn't make it or missed due to the outage go to:

Heart Expo

The Heart Expo was amazing. We gave out T-Shirts to many families, and our table was wiped out of every flyer. Many wonderful people stopped by to say hello. Thank you all for stopping. Thank you to David Lee for the opportunity!

Week #2 Repeat

Starting Monday I am repeating week #2. I normally never do that but due to our crazy schedule and eating some bad food on Friday, I just thought that I got the hard workouts in, my body is already in shock of the beating I am putting on it. I'll rest it a bit more and come back hard on Monday. My body and bones especially from the earlier injuries were struggling a bit so I think it was the first time in a long time I listened to my body.

Here are the workouts I got in in this crazy week:

Monday - 3 Mile run at 8:30 min mile pace then 10 x 100 meter sprints at 6:30 min mile pace
Tuesday - weights and light jogging
Wednesday- 3 Mile Run then 6 x 100 meter sprints at 6 min per mile pace
Thursday- Light Walking

I figured that the rest was needed after coming back so hard so I am going to gear up repeat then finish the program.

Thank you all and have a great day!


Sunday, September 18, 2011

First Week Back

If you have an important point to make, don't try to be subtle or clever. Use a pile driver. Hit the point once. Then come back and hit it again. Then hit it a third time - a tremendous whack.
Winston Churchill

First Full Week Back

It has been an amazing first week back. Last week I ran nearly 16 miles and was the first time I have ran that far since June 2010. Sitting on the sideline so long was really tough. I tried coming back in the winter at the gym but it just didn't workout. Now I am poised and ready to get back to who I was and the job I was doing running for people all around the country. Just as Winston Churchill said, "come back and hit it again. Then hit it a third time." That is exactly what I am doing.

Vin's Week #1 Workout Plan: Beginner 10 Weeks to Greatness Plan

I decided to comeback on a beginner plan. For those that don't know a couple of us local runners developed a plan called, "Ten Weeks to Greatness." Everyone who has ever done it has had big results after 10 weeks. The program is meant for those runners who can already do 15-20 miles a week.

Week #1 15-17 Miles per week

Monday- easy 3 then Monday 8 x 100 meter sprints (Ab Core Part 3)

Tuesday OFF (Optional Weight Training)

Wednesday easy 3 then Wednesday 4 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 2-3 easy

Saturday 3


It has been a fun time coming back! I came back my first race on Labor Day, and it was really fun! Looking forward to week #2 on TW2G!

Keep on running


Saturday, September 10, 2011

Never Surrender

"The path we have chosen for the present is full of hazards, as all paths are. The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission." -JFK

Never Surrender

The one thing I have seen in the last ten years is a path full of hazards. Though I will never make excuses for what happens. As we see the reminders of 9/11 come by once again we have to remember that we live in a society where we are free do come and go as we please. If you want to run to the store you can, if you want to run to California (It may be dumb) YOU CAN! The one thing I learned on my comeback trail is how precious small things may be. Enjoy each step out there, you never know when the last one is coming! So thankful for the new friends I have met this year alone!

So with this blog I start my official comeback to running. I am not setting out to accomplish winning races or a Presidential Champions gold medal like in 2008, but rather to just be free and enjoy each step out there in the future.

Running & Directing News

As you know I direct many events in the Central New York area. This year was my busiest year yet and I tried alongside my great people many new things. I am very proud to have helped many charities and many of you along the way in 2011. I have one last running trick up my sleeve and the announcement will come in a couple weeks. Until then here is my calendar of upcoming events I need your support on:

Go to our website and check out the events calendar at:

If I am going to continue on the health related events here in Central New York, I NEED YOUR HELP! I do not make a salary this year off of any of these events and I am trying to do the right thing by making more events for the future youth of our community. Something I feel our state has forgotten about.

Thank You and keep on running


Founder of

Monday, August 15, 2011

Be a Force to Reckon With!

Be a Force to Reckon With!

Today I ran across a piece online that stated, "Do you want to be a...Burnout? Or do you want to be...A force to reckon with? You get to choose. You really do." (NPH, 2011).

You Get to Choose

I have watched a change in the last year alone. It seems to be that people stopped believing in themselves and started believing bad items that the media has been telling them. I was on the shelf from running for a year due to complications from injuries and my last car accident. I think even I had bought into it, until I woke up a couple weeks ago and said, its time to get back. Stop being like 90% of the world and get your game back on. What was the result?

Don't Take No for an Answer

I had a week last week where I created many new events, because I refuse to take no for an answer and I want Trick R Trot 2011 to be special yet again for the kids in the community. I have heard much lately from different groups who will only show up for dinners, or political functions and to me that is not serving our community. We need to be people that fight along side the next person and help them get the job done. I am starting to believe that places are thinking more about their funds then the families that they serve. I truly hope that the clutch for funding hasn't changed focus of many groups.

A Force to Reckon With?

I have seen first hand what one person can do if they are passionate enough and dedicated enough to take on issues at hand. I hope that your family will join our fight against child obesity and look into a world of better health. It is far too easy to look the other way. I am asking you one small favor?

I am asking you to be a force to reckon with? Make change for the next generation through your actions today.

Vin Gleason
Executive Director
Therun4life Inc.
online at:

Website Cited

Friday, August 12, 2011

Run 4 a Rescue/ Pet Festival Cancelled

Run 4 a Rescue/ Pet Festival Cancelled

Just want to let everyone know the event on August 27th with the FLSPCA has been cancelled. Due to lack of funds and registrations the event couldn't get off the ground. Thank you for your support.

Those wanting to send in donations in lue of the event:


Please make a notation of Therun4life in your donation so that they know we are trying our best to support them!

For more info go to:

Thursday, July 28, 2011

Upcoming Run 4 Life Events

Hi All! Just wanted to say hello and thank you for all of you who came out to R4L events so far in 2011. We have two more at Everest Park this year!
August 27th 10am Run 4 a Rescue Kids Timed Mile & Dog Walk 10:45am
Run 4 a Rescue Kids Mile and FLSPCA Event. This is a 14 and Under timed kids race only that will begin at 10am. Following the race will be a family pet walk which you can register for as well! Each course is 1 mile and mostly downhill! Registration is online now! $10 per person registration, $15 on race day. Proceeds go to FLSPCA, R4L and Everest Park.
October 22nd Noon All Ages Run/Walk
2nd Annual Trick R Trot! This is a full family event this year. All ages can run. This is a 1 Mile Timed race for ages 1-109! There is also a costume contest just like last year. Race start for this event is NOON! More details coming soon! Registration is currently open! Proceeds go to Warm the Children, R4L, and Everest Park.
Can't afford a vision screening test? We have a solution for you! Thanks to Scott Harris, at each of these events we will have a vision screening station which you can come and have your child screened, FREE of CHARGE! This will be held after each race!
Registration Day & Bag Pickups
August 22nd 12-4 pm for August 27th Event
October 16th 12-4pm for October 22nd Event
Can't Make the Race?
R4L is a federally sanctioned 501c3 Non Profit. You can make a tax deductible donation at

Thank you all again and we hope to see you running for life once again!
-Vin Gleason
Executive Director
online at

Thursday, June 16, 2011

Purchase a Flag For a Loved One

July 16th will mark our 1st 5k of 2011. This is a race that is special to me and I hope one that will be special to you as well. We fight for funds to keep doing these monthly events but we will not stop until our vision is reached.

Purchase a flag for a loved one. Flags will be used to line the race course on race day!

What: Run 4 Remembrance 5kish Walk/Run
When: July 16th 9:15am Fun Run 10am 5k
Where: Everest Park 5343 North Road, Auburn, NY
Cost: $15 Adults $10 for 14 and under through July 10th. RACE DAY $25!

Registration Day July 10th 12-4pm at Family Video in Auburn, NY

Flyer Below: go to for more details!

Monday, May 23, 2011

June is Run4Life Month

Last year we were able to get more events done than almost humanly possible:

This year:

June 3rd 26.23 Mile Running Relay from O.C.C. to Auburn High School. Run Leaves O.C.C. at 2:45pm and arrives at 7pm on the Auburn High School track.

June 4th Registration Day 12-2pm Sound Monkey Music.

June 5th Registration Day 1-4pm Family Video.

June 11th Daddy's Day Dash 1 Mile run at Everest Park. Kids race at 11am. Adults at 11:45am.

Sunday, February 20, 2011

Support the Youth Fitness Movement

Support the Youth Fitness Movement

While many schools and state funded organizations are cutting back program, we are expanding. We have made kids fitness a priority and not a dollar figure. We would never be able to do this movement here without your help. We help the kids in our communities and support local charities with our events. If interested go to

Win a $25 Giftcard- Submit a Name Today
Take a minute out and win a $25 gift card! July 16th is our first 5k of 2011. We thought of "In a Memory 5k" for loved ones lost that we will run and walk for. Searching for a better name. Best 3 names will be chosen for the board! Submit names here or by message. Many good names submitted so far. Proceeds going to Cody & Andrew Memorial Scholarship Fund, Everest park foundation and Run4life programs! Submit today!
Email your idea to

My Workouts

Due to illness I had to take a break last week while my body is recovering and remembering what it is like to get fit again. Going to take this week off with the kids and relax then full steam ahead the following week. Looking for a workout partner. Someone who wants to better themselves and doesn't make excuses.

Have a great week


Sunday, February 13, 2011

Making a Difference

Shared by the Original R4L Runner

I have to thank Jeremy West for his support since the start of this company in 2007. We've struggled and fought and slowly have come out on top. Jeremy shared this with me a bit ago and it really hit home to me. Thanks buddy and keep on running for life!

Making a Difference

As the old man walked the beach at dawn, he noticed a young man ahead of him picking up starfish and flinging them into the sea. Finally catching up with the youth, he asked him why he was doing this. The answer was that the stranded starfish would die if left until the morning sun.

"But the beach goes on for miles and there are millions of starfish," countered the old man. "How can your effort make any difference?"

The young man looked at the starfish in his hand and then threw it to the safety of the waves. "It makes a difference to this one," he said.

Friday, February 11, 2011

Sponsors for 2011

TheRun4life has 9 scheduled events in 2011 and has scheduled to assist in many more events for other groups. We have portions or proceeds of every run going to two different charities. This will be for every race. We still need to maintain sustainability but we can give at the same time. However we still need sponsors for 2011. If any company is interested in sponsoring an event, or having their banner hung on our new inflatable finish line call me at 315-209-5044 or email

Sponsorship 2011
We are looking for a $400 Sponsor for T-Shirts for Each race starting with the Mommy N Me Mile on May 7th. Anyone interested in having their banner hung on our new inflatable finish line will be $200 to the cause.

T-Shirt Logo's

You can have your companies logo put on the back of all of our event shirts.

$25 per event or $100 for all events that have T-Shirts in 2011! SMALL LOGO
$50 per event or $200 for all events that have T-Shirts in 2011! MEDIUM LOGO
$100 per event or $400 for all events that have T-Shirts in 2011! LARGE LOGO

If interested get a hold of us. We also have our new fundraiser. We are trying to get revenue to get a new trailer to carry all of the event equipment to our races and we can pop up races anywhere. We are also using costs to offset race costs, business costs etc.

To sponsor/donate today go to:


Thursday, February 10, 2011

Wednesdays Workout/ The Shovel Muscles

Wednesdays Workout/ The Shovel Muscles

Happy Thursday morning to all of you! Yesterday's workout was another great one. Though I had to fight through it due to shovel muscles. What are shovel muscles you ask? It when you shovel out nearly 30-40 yards of snow to not only clear out your house but to make a sledding course for your kids. A great workout but instant fatigue.

Wednesday's Workout:

10:20 Minute run no less than 6.5 mph intervals- maxed out at 8.5 mph intervals
5:00 Minute Weight workout on arms, chest, abs, legs
10:20 Minute run no less than 7.0 mph intervals- maxed out at 9.0 mph intervals.
5:00 Minute Weight workout out arms, chest, abs, and legs
5:00 Minute Run max out at 9mph
5 min Weight workout arms, chest, abs, and legs

10 Minute Stretch

Keep checking out the website for new races, fund raising info and relay for life info at

Wednesday, February 9, 2011

The Shovel Workout Plan

There is a way to help tighten your body and clear your driveway at the same time. The shovel workout plan targets those areas on you and your yard that you need cleaned up. Why not use that 15 minutes a day and put it towards your fitness goals?

Check out Marcelo Vazquez! This guy rocks and uses the Shovel as a great workout! As always please consult with your doctor before you try this. (HaHa)

Monday, February 7, 2011

Calling All Mommies- Save the Date May 7th

Mommy and Me Mile hosted by

On May 7th, 2011 will be our 1st annual Mommy and Me Mile. It features two races. Kids race first (as our mission supports) and then adults 45 minutes later. Register today! There will be no race day registration for any Run4life events in 2011. This is due to lack of staffing. In order to run a smooth event we need all info ahead of time. No registrations will be accepted race day! We apologize for the inconvenience but this helps us plan for better safety for all racers.

Mommy N Me Mail In Flyer

Mommy N Me Electronic Registration (Cheaper than

Girl Scout Food Drive

I always blog about other activities in the area or charity minded things when not doing a workout day. Currently I am on 4 days and off three till the body remembers who is boss. Please take some time and check out the Girl Scout Food Drive info:

Girl Scout Food Drive

This was a service project started by my wife's troop here in Auburn, NY. Kaylei helped design the boxes and deliver them with me.

Copy of the flyer and Food and Non Food item listing attached.

Drop off Non-Perishable food items to participating locations.

All food collected from this girl scout service project will go to: St. Alphonsus
and Calvary Food pantry (Auburn,NY)

Food Drop off locations:

Kinney Drug – Owasco St.
Sound Monkey Music – South St.
Family Video – Genesee St.
Landers Chiropratic- South St.
Dollar Tree- Auburn Plaza
Downtown Books and Coffee – Genesee St.
Auburn Federal Credit Union (both branches)
Youth Fair Mall (3/12)

We would like to thank all participating businesses & for its help
and support on this service project. For more information call Jamie at 315-209-
2457 or go to the Auburn Girls website at

Sunday, February 6, 2011

Do Fitness and Comedy Mix?

"I play tennis, the thing that is depressing about tennis is that no matter how good I get, I'll never be as good as the wall, I played a wall once, their relentless" -Mitch Hedberg

Do Fitness and Comedy Mix?

I am trying to find this out for myself. When I was in school kids always said I was funny. When I was in my late teen years I wrote a whole comedy skit in the essence of ADC. Never did anything with it. The one thing I realized that at the same time I was running and training, I was once a year writing a comedy CD with my partner in the comedy process.

It has been a progression from 2003 to today. If anything has been the challenge it is finding the time between work at Therun4life, part time job, grad school and comedy project at night. Somehow I still manage to spend 6 days of all of my extra time with the kids. Anyways bear with me as I embark on my new fitness and comedy journey. If you want to check out us local boys just google search "2 Utaholics". We aren't out to offend anyone just to have fun and follow our vision from years well before our non profit work. I feel if everyone else is allowed to have fun then it is our turn. So maybe someday I can make you laugh or get you in shape. You pick!

10 Reason's Why I think Fitness and Comedy Mix well:

1.) I really don't think I need buns of steel. I'd be happy with buns of cinnamon. - Ellen DeGeneres

2.) Whenever I feel like exercise, I lie down until the feeling passes. -Robert Hutchins

3.) Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate.

4.) The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." Rita Rudner

5.) I am pushing sixty. That is enough exercise for me. -- Mark Twain

6.) My idea of exercise is a good brisk sit. -- Phyllis Diller

7.) You've reached middle-age when all you exercise is caution. Anonymous

8.) Exercise? I get in on the golf course. When I see my friends collapse, I run for the paramedics. -- Red Skelton

9.) Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps. -- Anonymous

10.) Exercise is bunk. If you are healthy, you don't need it, and if you are sick, you shouldn't do it. -- Henry Ford

Yesterday's Workout

Saturday's workout was another easy 1 mile sprint. Legs were much stronger than last week and I felt better. The 10-5 program gives results quickly if you can handle it.

Everyone have a great Super Bowl Sunday!

Saturday, February 5, 2011

Friday's Workout: Earning the Donuts

Friday's Workout: Earning the Donuts

Another great workout at the gym at Champions for life. I maxed my speed out at the fastest I have run in nearly two years. I have made much progress in only a couple weeks. I definitely earned my sausage sandwich and 2 Boston creme donuts from Tim Horton's afterwords.

Friday workout was this:

10:20 Minute run no less than 6.5 mph intervals- maxed out at 8.5 mph intervals
5:00 Minute Weight workout on arms, chest
10:20 Minute run no less than 7.0 mph intervals- maxed out at 9.0 mph intervals.
5:00 Minute Weight workout out arms, chest, abs, and legs

5 Minute Stretch

I feel like I am getting back in the zone, little by little. Keep checking out the website for new races, fundraising info and relay for life info at

Friday, February 4, 2011

These Legs Have Life Again

These Leg's Have Life Again

Another great workout yesterday at Champions 4 Life gym. Looking for a training partner for future workouts.

Thursday's workout was this:

10:20 Minute run no less than 6.5 mph intervals- maxed out at 7.5 mph intervals
5:00 Minute Weight workout on arms, chest
10:20 Minute run no less than 6.5 mph intervals- maxed out at 8.5 mph intervals.
5:00 Minute Weight workout out arms, chest, abs, and legs
5:20 Minute Run no less than 7.0 mph intervals - maxed out at 8.5mph intervals
5 Minute Weight Workout arms, chest, abs, and legs

10 Minute Stretch

I feel like I am getting back in the zone, little by little. Keep checking out the website for new races, fundraising info and relay for life info at

Thursday, February 3, 2011

Mommy N Me Countdown

Yesterday's Workout / Blog Change

Yesterday's Workout/ Blog Change

Another great workout yesterday at Champions 4 Life gym.

Wednesday's workout was this:

10:20 Minute run no less than 6.5 mph intervals- maxed out at 7.5 mph intervals
5:00 Minute Weight workout on arms, chest
10:20 Minute run no less than 6.5 mph intervals- maxed out at 8.0 mph intervals.
5:00 Minute Weight workout out arms, chest, abs, and legs
5:20 Minute Run no less than 7.0 mph intervals - maxed out at 8.5mph intervals
5 Minute Weight Workout arms, chest, abs, and legs
10 Minute Stretch

Changes to the Blog

Couple small changes to the blog. The music player has been edited and broken links taken out. Also it will not auto play on start up anymore. Thanks for staying with me and have a great day!

Be well and keep on running!

Tuesday, February 1, 2011

Ethics: Collaberation for Change

This is a short video that I feel everyone should watch. Too many are living on the edge these days. I think the balance has to swing back to doing ethical things when no one is looking. Enjoy.

Have a great day


Monday, January 31, 2011

Run4Life Campaign/Relay For Life 2011

Please keep checking with us at

1.) New online fundraiser- has approved us for an online fundraiser through 10/11. You can go to

2.) Relay for Life 2011- Our Team link and run4life registration is now available. Join our team!
You can go to

3.) Run4Life Meeting. All our meetings are 2nd Thursday of the month at Dennys. 6:30pm. This months meeting is February 10th at 6:30pm. Dennys in Auburn, NY.

Help us continue to bring more runs in the area and events for children in 2011!

Thank You

Sunday, January 30, 2011

Experience is a Hard Teacher

"Experience is a hard teacher because she gives the test first, the lessons afterwards." -An

Experience is a Hard Teacher

The one thing I have learned in life is results aren't just going to be handed to you. Though many people expect them to and when they aren't they are disappointed. In order to get results you want, you have to work for it. I know that since the accident last year I have gone a bit over board. I just feel time is fleeting and that we should use our time wisely. After near brushes myself and then watching friends of mine pass away, time just seems measured to me. With that being said I also know that coming back to running is going to be a hard test once again.

Saturday's Workout

It was a quick and easy 1 mile sprint. I put on the spandex top and sweats and sprinted for a quick mile. I had some issues with my chest but it is going to take time. The problem is I know time is fleeting and it makes it all the more interesting to me. Sunday will be an off day till I start movin in an extra day on week #2.

Everyone have a great day! Keep on Runnin!

Saturday, January 29, 2011

Avoiding Burnout in Young Athletes

Avoiding Burnout in Young Athletes

I didn't have a workout yesterday due to an off day so I wanted to blog about burnout in young athletes. Too many times do I see kids really excited about running, or any other sport for that matter and burnout quick. Parents like to think that there child can go for ever, heck I did. The truth is that your child can burnout just like you and I. If you do not create balance, you will create many future issues. Balance is the key to better wellness. Don't fall into the, "Oh they are young, they can do anything, trap." A good article about youth burnout is written by Marty Shupnik.

Marty writes, "Parents who enroll their children in too many sports or multiple leagues for one sport end up constructing a trap that will inevitably catch up with their kid. These children are often bound by impractical time constraints, almost literally living out of their family vehicles in order to accommodate their hectic schedules. Parents must find a reasonable balance for their children and help budget their time" (Shupnik, 2010).

To read the rest of the article go to:

Friday, January 28, 2011

A Chain is No Stronger

"A chain is no stronger than its weakest link, and life is after all a chain." -William James

A Chain is No Stronger

Day #2 at the gym was finding where the weak link may lie and flushing it out. As the workout started a bit easier than the day before it ended just as furious. Who is gonna be the next to join me on a workout at Champions for life?

Thursday's workout was this:

10 Minute run no less than 6.0 mph intervals- maxed out at 7.0 mph intervals
5 Minute Weight workout on arms, chest
10 Minute run no less than 6.5 mph intervals- maxed out at 7.5 mph intervals.
5 Minute Weight workout out arms, chest, abs, and legs
5 Minute Run no less than 6.5 mph intervals - maxed out at 8.5mph intervals
5 Minute Weight Workout arms, chest, abs, and legs
10 Minute Stretch and cool down

Gotta keep on tweaking and getting rid of that weak link.

Side Note:

Champions for life Gym is a 24 hour gym located at Auburn, NY. I will be blogging all my workouts and progress from the gym. Anyone interested in joining, tell em Vin and sent you and $5 per $30 monthly membership goes to Therun4life.

Gym Fees below for those who have been asking me:

Membership Fees

Single 1 year membership
(electronic transfer)

$30 per month

Single 1 year membership
(Paid in full)

$300 ($60 savings)

Couple 1 year membership
(electronic transfer)

$50 per month

Couple 1 year membership
(Paid in full)

$500 ($100 savings)

Family 1 year membership
(electronic transfer)


Family 1 year membership
(Paid in full)

$650 ($130 savings)

Single 1 month membership


Single 3 month membership


Single 6 month membership


Couple 1 month membership


Couple 3 month membership


Couple 6month membership


For More information go to:

Thursday, January 27, 2011

I Love Being Surrounded by Dumbbells

" I love Being Surrounded by Dumbbells"

It was nice to be back at the gym and surrounded by dumbbells again. No not people, but the weights themselves. I believe in coming back hard and not taking it the easy way out. I will be working out all year at the gym at Champions 4 Life. It is a great, 24 access gym, key swiped gym. You have access to every type of weight and many different type of cardio machines. Anyone wants to be a workout partner let me know. Champions is now offering trial offers to check the gym out and a small percentage that join goes to Therun4life.

1st Day Back-Workout

After about 5 minutes of light stretching. I did the following:

10 Minute run no less than 6.0 mph intervals- maxed out at 8.0mph intervals (2 min changes)
5 Minute Weight workout on arms, chest
10 Minute run no less than 7.0 mph intervals- maxed out at 8.5mph intervals. (2 min changes)
5 Minute Weight workout out arms, chest, abs
5 Minute Run no less than 7.5 mph intervals - maxed out at 8.5mph intervals (2-2-1 changes)
5 Minute Weight Workout arms, chest, abs
10 Minute Stretch and cooldown

Not bad for the first day back! I even went out and got me a new running suit after. First one in bout 4 years. Now gotta get rid of these 2000+ mile sneakers next. Special thanks to Dr. Landers for getting me in after the workout. Fixed my broken finger and helped the chest issue. Best I have felt in years.


Wednesday, January 26, 2011

The Long Road Back

"The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." -Muhammad Ali

The Long Road Back

I found it comforting that even though since my body rapidly wore down in the fall of 2009, I am still known as "hey it's that runner guy!" (To me that is Chris Mason, Jak
e McAndrew, Jeremy West, Juan Martinez or a number of other locals. Runner Girl would be my sister Meg) As exciting as it was to go from a runner in the back of the pack in 2005, to a winner of a handful of races by 2009, it has been a long road. One filled with heartache, and frustration. I have been to the top of the mountain, and pushed off the cliff. Today is my first full day back. If there is a devil he can't keep me down, and if there is a heaven, apparently it isn't my time yet. So while I am here, I feel it is time to do all I can. This writing is about tracing my steps.

Boston 2009 - Mason & Grant Classic

Everything started going downhill before Boston 09. Dislocated kneecap and many bodily warnings that I didn't heed. Great doctors took their time and found alternative methods to keep me on my feet. For example cold laser therapy and Kinesio taping. Getting through Boston was the most horrible pain I have ever felt. Then after that it wasn't that bad. I rehabbed with a bunch of great ladies at the local YMCA after Boston and started feeling better. After winning the M & G Classic 10k I felt like I Was getting back in shape. Shortly after I was in my second car accident in 2 years in December 09. Life has been a struggle since. Since that day it was just tough to wake up and go to sleep each day. Especially going to sleep.

Coming Back Too Early

In January 2010, I was determined for a comeback. Which I now deem the biggest mistake I have made to date. Things were changing in my life and I wanted the negative out and all of those people with it. The good people stood behind me, the rest determined to take me down most days it seemed. My car was totaled and I couldn't afford a new one. So only 3 weeks after the accident I am loading up a backpack and running around town doing errands. Mind you I still have broken ribs and I am developing another health issue that I hadn't foreseen. I started feeling like if I could overcome this I could do anything. The Citizen did a "No Pain No Gain" article on me at this time. Shortly after the pain hit and there wasn't much gain though it had always been my mantra. Then somewhere in March 2010, it all fell apart. I felt a pop in my chest and the rest is history.

Dr. Landers and His Help

I would have never comeback from the accident if it weren't for the help from Dr. Brian Landers. Dr. Landers has an office on South Street in Auburn, NY. I know that he stated that I healed very fast due to my fitness level but without the treatments a
nd him visiting my house 3x a week, I would never have been there. Around March as I was saying I heard a pop in my chest and it's been nearly impossible to run since. (at the level I am used to) I continued treatments and I continued running. I made it to July. A good friend of mine was lying on his death bed stricken with stage 4 cancer. Earlier that month had asked me to run in a race in July. I gave it all I could. 2 weeks before the race I broke a tibial bone in my foot, add that to the chest problem and I was blah feeling. I kept the treatments up.

The Summer of Why?

I r
an the race in July and finished in the top 25 but after the first mile I knew something was wrong. I knew it was time I retire or face serious issues. The sternum issue was causing respiratory issues and sometimes wouldn't locate back into he right area. When sprinting it was nearly impossible to breathe at times. After running for some friends in the hospital and my friend who passed away I decided maybe it is time for a change. Spent the whole summer having some parties at the house nearly weekly to help me forget about running. I met some great new people and boy I wouldn't change it for the world. I found in the summer that those who are true to being your friends have your back, those that want things, well you know what they are good for. I tried to maintain some small runs with my friend and neighbor Mike Emmart but I kept feeling worse and worse. I kept running and so did TheRun4life and its goals.

Change in Plans

The layoff gave me time to think. It was when I came up with the idea of having timed Kids races. I got tired of running and
watching the kids always sitting on the sidelines while the parents reveled in their medals and times. That has always bothered me. That was when the idea of the kids before adult races came about. Kid's come first as they should.

The First Missed Fall

When I started running the fall races were my favorite. They had an aura about them that I loved. I remembered my first ever race and finishing in the last 100 but loving it. I remembered races like the Falling Leaves, Alyssa's Run, the Arc that got the ball rolling for me. I really missed the Fleet Feet 50 mile relay which was my favorite all-time race. When you love the fall and you can't run, well it stinks, plan and simple. Sometimes runners take things for granted till they are all taken away.

Christmas Day Run

The Christmas day run was a last minute idea. That was the day I realized that I was feeling better and could run again if I started in small increments. My chest will never be 100% again but heck with it. That was a fun day and many gr
eat people gave up an hour on the most precious days of the year to MAKE A STATEMENT. There are people in the area in need and it doesn't stop just to give gifts on one day. I thank all of you that donated canned goods and came out. Your show of gratitude goes a long way.

January 2011

The one thing I learned through it all is you have to be true to your self. People will come and go but if you give up on yourself then in my book, you are nothing. I started feeling like I gave up on myself. Though at the same time, while resting I came up with many new ideas and events for 2011. Even though today marks the date of my official comeback, I am more excited about all of those kids races that we have coming up in 2011. Starting in May, many kids races on the docket and the return of Trick R' Trot. So going forward I am going to blog my progress and on certain days blog in some kids running ideals. Too many people don't realize that kids can burn out just like you and I. Many people out there giving bad advice.

Thank You

If you made it this far. I thank you for being part of everything we have accomplished, will still accomplish and more importantly set in motion for the kids of our community. I know I can be a little eccentric at times but I say maybe if you try to understand the goals a bit more then you will understand me. Go through what I have and maybe you will for once, get it. I think it is one of those things where you don't get it unless the trauma happens to you. This is a hard world but we can make it a little brighter each day by giving back.

Tomorrow I will blog my first day working out at the gym at Champions for Life. I will be there all year. I welcome anyone to join. Here is to all the great people that made Therun4life the great place it is!

Thursday, January 20, 2011

Good News for Philanthropy

I wanted to share this article. Many of us small nonprofits have to fight for what little we get to bring events. We do a number of things during a year (like forego a salary) so that local communities can continue benefiting during growth.

Article---> "A Good Omen for 2011 Fund Raising"

January 19, 2011, 8:32 pm

In a sign that donors are feeling better about the economy, the number of American adults who said they plan to increase their contributions to charity this year increased to 18 percent, according to an annual survey.

In the past, the share of people who expected to increase donations was smaller. In 2009 and 2010, 14 percent planned to step up giving, and in 2008 just 8 percent forecast an increase.


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