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


Get a playlist! Standalone player Get Ringtones