TheRun4Life.org

Merry Christmas All/ Help the kids with a Vote

2011-12-24T22:41:00.000-08:00

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!

PLEASE VOTE THROUGH DECEMBER 30TH

NEVER GIVE UP! KEEP VOTING TILL DEC 30th! MERRY CHRISTMAS ALL and to ALL a GOOD NIGHT! (Please VOTE) http://www.refresheverything.com/trickrtrot

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!

-Vin

So What If It Hurts?

2011-12-04T19:56:00.000-08:00

"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:

DREAM...BELIEVE...ACHIEVE...

Week 9: The Battling Continues

2011-11-27T19:44:00.000-08:00

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.

Questions

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: http://www.tietzessyndrome.com/

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!

Week #8 Vin's Training

2011-11-20T14:41:00.000-08:00

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 2^nd 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!

-Vin

Magic Left In This World

2011-11-20T14:33:00.000-08:00

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!

Pepsi Updates/ Vins Training

2011-11-09T22:19:00.000-08:00

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 http://www.refresheverything.com/therun4life

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

http://myemail.constantcontact.com/Pepsi-Refresh-Update--Tuesday-November-8th.html?soid=1107826974512&aid=kYX7Yt2_a9E

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!

-Vin

Pepsi Refresh Contest

2011-11-04T18:36:00.000-07:00

Prepare To Win Again

2011-10-29T12:26:00.000-07:00

“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 http://www.therun4life.org

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!

Trick R Trot Thanks You

2011-10-25T19:07:00.000-07:00

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 http://www.therun4life.org

Have a wonderful week

-Vin

Up and Running..Yet Again / Trick R Trot

2011-10-15T15:17:00.000-07:00

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 http://www.trickrtrot.webs.com

Have a great Trick R Trot Week!

-Vin

The Juices are Flowing

2011-10-10T10:28:00.000-07:00

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!

-Vin

Rock 4 Life/ Trick R Trot 2011

2011-10-01T18:55:00.000-07:00

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 http://www.active.com/donate/run4life2011

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- TheRun4Life.org

Balance & Repeating Week 2

2011-09-24T19:39:00.000-07:00

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:

http://www.active.com/donate/run4life2011

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!

-Vin

First Week Back

2011-09-18T12:43:00.000-07:00

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

SUN OFF

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

-Vin

Never Surrender

2011-09-10T21:19:00.000-07:00

"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: http://www.therun4life.org/EVENT_CALENDAR.html

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

-Vin

Founder of TheRun4Life.org

Be a Force to Reckon With!

2011-08-15T08:13:00.000-07:00

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: http://www.therun4life.org

Website Cited

http://www.nonprofithearts.net/

Run 4 a Rescue/ Pet Festival Cancelled

2011-08-12T19:21:00.000-07:00

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:

Visit- http://www.flspcaofcny.org/donate.html

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:

http://www.flspcaofcny.org/

Upcoming Run 4 Life Events

2011-07-28T06:59:00.000-07:00

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.

BONUS

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 http://www.active.com/donate/run4life2011

Thank you all again and we hope to see you running for life once again!

-Vin Gleason
Executive Director
315-209-5044
online at http://www.therun4life.org

Purchase a Flag For a Loved One

2011-06-16T04:52:00.000-07:00

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 http://www.therun4life.org for more details!

June is Run4Life Month

2011-05-23T04:56:00.000-07:00

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.

Support the Youth Fitness Movement

2011-02-20T21:38:00.000-08:00

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 http://www.active.com/donate/run4life2011

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 vingleason@therun4life.org

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

-Vin

Making a Difference

2011-02-13T17:07:00.000-08:00

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.

Sponsors for 2011

2011-02-11T08:11:00.000-08:00

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 vingleason@therun4life.org

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 active.com 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: http://www.active.com/donate/run4life2011

Dream...Believe...Achieve...

Wednesdays Workout/ The Shovel Muscles

2011-02-10T04:54:00.000-08:00

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 http://www.therun4life.org

The Shovel Workout Plan

2011-02-09T04:41:00.000-08:00

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)

http://iwitness.weather.com/_The-Shovel-Workout-Part-2/video/1494801/148597.html

Calling All Mommies- Save the Date May 7th

2011-02-07T20:52:00.000-08:00

Mommy and Me Mile hosted by Therun4life.org

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

http://www.therun4life.org/uploads/mommymile1.pdf

Mommy N Me Electronic Registration (Cheaper than active.com)

http://www.ezracereg.com/Search/event.aspx?event=3353dc26-8405-4a13-8e54-da4de053419d.aspx

Girl Scout Food Drive

2011-02-07T04:27:00.000-08:00

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.

http://www.therun4life.org/uploads/Food_Drive.pdf

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)
Encom
Youth Fair Mall (3/12)

We would like to thank all participating businesses & Therun4life.org 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 http://www.auburngirlscouts.webs.com/

Do Fitness and Comedy Mix?

2011-02-06T06:38:00.000-08:00

"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!

Friday's Workout: Earning the Donuts

2011-02-05T11:58:00.000-08:00

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 http://www.therun4life.org

These Legs Have Life Again

2011-02-04T03:53:00.001-08:00

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 http://www.therun4life.org

Mommy N Me Countdown

2011-02-03T20:43:00.000-08:00

Launch Countdown

Yesterday's Workout / Blog Change

2011-02-03T04:30:00.000-08:00

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!

Ethics: Collaberation for Change

2011-02-01T19:49:00.000-08:00

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.

http://ecorner.stanford.edu/authorMaterialInfo.html?mid=1720

Have a great day

-Vin

Run4Life Campaign/Relay For Life 2011

2011-01-31T04:49:00.001-08:00

Please keep checking with us at http://www.therun4life.org

1.) New online fundraiser- Active.com has approved us for an online fundraiser through 10/11. You can go to http://www.active.com/donate/run4life2011

2.) Relay for Life 2011- Our Team link and run4life registration is now available. Join our team!
You can go to http://main.acsevents.org/site/TR/RelayForLife/RFLFY11EA?team_id=846978&pg=team&fr_id=29411

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

Experience is a Hard Teacher

2011-01-30T05:10:00.000-08:00

"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!

Avoiding Burnout in Young Athletes

2011-01-29T05:19:00.000-08:00

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: http://www.active.com/soccer/Articles/How_to_Avoid_Burnout_in_Young_Athletes.htm

A Chain is No Stronger

2011-01-28T04:24:00.000-08:00

"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 Therun4life.org sent you and $5 per $30 monthly membership goes to Therun4life.

Gym Fees below for those who have been asking me:

COSTS
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)	$65
Family 1 year membership (Paid in full)	$650 ($130 savings)
Single 1 month membership	$35
Single 3 month membership	$95
Single 6 month membership	$175
Couple 1 month membership	$60
Couple 3 month membership	$160
Couple 6month membership	$300

For More information go to: http://www.championsforlife.org/fitness_center.html

I Love Being Surrounded by Dumbbells

2011-01-27T04:21:00.000-08:00

" 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.

SEE YOU ALL TOMORROW!

The Long Road Back

2011-01-26T02:32:00.000-08:00

"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, Jake 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 and 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 ran 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 great 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!

Good News for Philanthropy

2011-01-20T09:26:00.000-08:00

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

By Holly Hall

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.

http://philanthropy.com/blogs/prospecting/a-good-omen-for-2011-fund-raising/28500

Holiday Message to the American Soldier Video

2010-12-14T19:55:00.000-08:00

This time of year I always think of friends that may be stationed overseas and how their self-less acts of patriotism pave the way for the average American to do whatever it is that their heart desires. When we crave that new appliance, video games system, or whatever material thing that I hear daily, remember the men and woman who fought in the trenches to give us the chance to accumulate wealth and possessions. Look around at other countries and consider how fortunate we are and that our children are. That thought alone is a very Merry Christmas.

Take the time and view this video. Merry Christmas to our soldiers.

Paying it Forward

2010-12-13T14:38:00.000-08:00

Pay it Forward

As disappointed as I have been in many people for never backing up their word in 2010, there is always others out there that make you forget. It's no secret that I get frustrated with people that are promise breakers but tonight one family made me think what life is really about it. One can say many words but really you aren't much of anything till you back it up with action. Action is the difference between a talker and a doer. Action leads to paying it forward!

The Murray Family

It was a little after 4pm today at the Dollar Tree Store. All I could see was an outline of a little boy. Hood on and two eyes sticking out. Standing outside in -2 degree windchill ringing the bell for the Salvation Army donations. I am always moved when I see things like this. Kudos to you guys for doing one thing that many of us would never do because of weather. I am proud to know you. The world is a better place when people like this pay it forward. Getting out there in horrible weather and sacrificing one's self is truly what helping others is all about.

Thank you for showing your true colors this Christmas Season and for making my day. Really you can say what you want, but there is no paying it forward without action! Thanks Murray Family for taking action!

116 Acts of Kindness

2010-12-09T12:49:00.000-08:00

This entry is all about 116 acts of kindness. #29 is a daily act!

#1		Donate your professional clothes to an organization that helps people get back into the workforce
#2		Give gently worn home furnishings or household appliances to a person or family who might need them, or donate them to an organization.
#3		Take warm clothes, blankets or food to a homeless person that you often cross paths with.
#4		Donate toys and books to a homeless organization. Toys and books are just as important to kids as food and shelter.
#5		When shopping, buy a couple of extra non-perishable food items and take them to a food drive or pantry.
#6		Make an extra serving of dinner and bring it to a homeless person in your neighborhood.
#7		Donate age-appropriate learning materials to your local schools.
#8		Write notes of appreciation to schoolteachers, principals, nurses, custodians, and secretaries.
#9		Read with your children every day.
#10		Start them early. Bring toddlers and preschoolers to the library to choose books for reading at home.
#11		Give your gently used books to a local school or organization that can help under-privileged children.
#12		Spread the joy of reading -- read to your friend or neighbor's child too.
#13		Pick up trash on the playground or around the schoolyard of your local school.
#14		Rake leaves and pull weeds at your local elementary school.
#15		Thank the school bus driver for taking your kids safely to school everyday.
#16		Make improvements to the teachers' lounge at a school in your neighborhood.
#17		Give blood.
#18		Go on a walk with friends or neighbors for a little exercise or conversation.
#19		Assemble and deliver a basket of vegetables or fruit and a few flowers for a homebound person.
#20		Sew, knit, or crochet comfort items -- small quilts, hats, stuffed animals -- for the local hospital.
#21		When visiting a hospital, spend a few minutes with someone who might like a visitor, but ask first!
#22		On your way to the grocery store, ask a homebound or elderly neighbor if there is anything you can pick up for them.
#23		Accompany a friend to a doctor's appointment if they could use the support.
#24		Share your favorite healthy recipe with a friend or family member.
#25		Encourage friends who are trying to quit smoking.
#26		Teach someone about good nutrition.
#27		Be a daily medication reminder for someone.
#28		Take care of yourself first, with a healthy diet and activity.
#29		Tell your children why you love them. Be specific.
#30		Help them appreciate art. Create a craft project with a child.
#31		Make dinner with a teenager, or find any other excuse to keep them in the room with you for some conversation.
#32		Involve your children in your daily routine -- preparing meals, setting the table or cleaning up -- they like to feel helpful.
#33		Ask your children to go through their toys and donate some of them to those who are less fortunate.
#34		Children learn by watching -- lead by example.
#35		Offer to keep an eye on the kids of a busy neighborhood mom or dad if they need to run an errand.
#36		Do minor repairs on an elderly neighbor’s home.
#37		Make floral arrangements for senior centers, nursing homes, hospitals, police stations, or shut-ins.
#38		Talk, sing, or read to nursing home patients, especially those without family nearby.
#39		Help a senior neighbor with his errands, grocery shopping or other household tasks.
#40		Offer to drive an elderly friend to an appointment.
#41		Invite an elderly neighbor over for dinner, or bring dinner over to her.
#42		Teach an elderly neighbor how to use a computer -- get them connected!
#43		Share your favorite photos and memories with a senior. And ask him or her to share favorites with you.
#44		Help your elderly neighbors with strenuous tasks like lawn mowing, leaf-raking, or snow-shoveling.
#45		Bring your favorite grandparent -- it doesn't have to be yours -- some fresh flowers.
#46		Listen to music with a senior and compare favorites from yesterday and today.
#47		Keeping in touch keeps them going. Visit or call an elderly homebound person.
#48		Smile and say hello to an elderly person you don’t know.
#49		Help your elderly neighbors get the facts before they apply for loans, hire contractors, or donate money.
#50		Take good care of your pets. If you cannot give them the care they need, take them to a shelter or other pet adoption organization.
#51		Put bird food out for our feathered friends, especially in the winter.
#52		Check the products you buy to see they are not tested on animals.
#53		Share your friendly pets with those who enjoy being around animals but do not have any of their own.
#54		Visit a hospital or nursing home with your friendly pets.
#55		Donate your gently used towles, blankets, toys and supplies to your local animal shelter.
#56		Keep an eye out when you see lost pet signs, and help in the search if you can.
#57		Teach your children and others to love animals, visit a zoo.
#58		Share your umbrella with someone who doesn't have one.
#59		Write a thank-you note to a mentor or someone who has influenced your life in a positive way.
#60		Always say please, thank you, and you're welcome with a smile -- you'll get them back!
#61		Leave an extra big tip for a friendly waiter or waitress.
#62		Defend others. Speak up when you hear someone use a racist remark, whether it’s a family member, neighbor, co-worker, friend or stranger.
#63		Demonstrate a deep respect for other cultures, races and walks of life so that your children will, too.
#64		Discuss stereotypes and intolerance you see in what your child watches on television.
#65		Pick up trash at playgrounds, schoolyards, or other community areas.
#66		Vote. Educate yourself about issues affecting you, your community and our nation.
#67		Know your neighbors. Talk to them about safety, security and even noise level on your street.
#68		Organize a neighborhood clean-up day.
#69		Plant a tree in your yard or neighborhood.
#70		Replace harsh chemical products with environmentally safe cleaning and gardening products.
#71		Pick up trash, especially plastic or other non-degradable items that are in the street. Storm drains lead directly to our rivers and oceans.
#72		Start an office carpool. Save gas, money and get to know your coworkers.
#73		Reduce the amount of disposable products and packaging you buy and use.
#74		Recycle whenever possible. If you have a yard, try composting.
#75		Replace your standard light bulbs with energy-saving compact fluorescent lights, also known as CFLs.
#76		Replace showerheads with more efficient, water-saving models.
#77		Recycle your cell phone. It's free and you’ll help support a healthier environment.
#78		Run your washing machine and dishwasher only when full.
#79		Soak pots and pans rather than let them sit under running water while you scrape them clean.
#80		Turn off water while you brush your teeth and save 4 gallons a minute.
#81		Use a broom instead of a hose to clean your driveway and sidewalk. It saves water and prevents debris and oil from going down storm drains and into rivers and oceans.
#82		Change your car’s air filter. Cleaning your air filter regularly can improve your gas mileage significantly.
#83		Don’t speed. Being a good driver can save you some dollars at the pump. Speeding uses extra gas.
#84		Adjust your lawn mower to a higher setting. Longer grass retains water better.
#85		Remind everyone to turn off the lights, television and computers when they are done.
#86		Check out your child’s school recycling program. Ask whether recycling bins are accessible and if the kids are encouraged to use them.
#87		Spare the air, save a buck. Air conditioning can decrease your fuel efficiency by as much as 12 percent in stop-and-go traffic, so consider cracking the windows.
#88		Only heat or cool the rooms you need -- close vents and doors of unused rooms.
#89		Save energy by sealing and weatherstripping your windows and doors.
#90		Protect ocean wildlife. Remove fishing lines, nets or plastic items from the water when you’re not using them.
#91		Ask your school and workplace to purchase environmentally friendly paper and try to use less.
#92		Give potted flowers, plants, trees or seeds as gifts. They won't end up in a landfill.
#93		Instead of tossing old clothes or household appliances, give them to someone who could use them or donate to an organization.
#94		Donate Blood.
#95		Bring food or other useful items to emergency volunteers or locations.
#96		Write a letter thanking your local emergency management workers (police, firefighter, EMT) and let them know how they have helped make a difference.
#97		Help your neighbor organize an emergency plan and put together an emergency kit.
#98		Pitch in to clean up the wreckage after a disaster. Even if it happened in another place.
#99		Volunteer to distribute food, water or other supplies to disaster relief crews and victims.
#100		Lend a hand in your area of expertise – medicine, construction, cleaning, cooking, counseling.
#101		Ask that everyone buckle up when riding in a car.
#102		Help someone who might need assistance crossing the street, but ask first.
#103		Let staff know of spills or other dangerous conditions in their restaurant or store.
#104		Lead by example, wear a bicycle helmet.
#105		Learn the Heimlich Maneuver.
#106		Take a CPR training class and keep your certification current.
#107		Always obey the speed limit and drive safely and courteously.
#108		When driving, be aware of emergency vehicles and pull over to let them pass.
#109		Keep an eye out for kids in your neighborhood. Start a neighborhood watch program.
#110		Volunteer to take calls for a child abuse or crisis hotline.
#111		Report child abuse or domestic violence.
#112		Teach children water safety.
#113		Late at night, always walk with a friend to your car or anywhere you are going.
#114		Help a friend who’s being bullied.
#115		Warn children about going anywhere with strangers.
#116		Help your friends and family create emergency preparedness plans.

List compiled at http://www.dontalmostgive.org/ActsOfKindness/

Don't Almost Give this Christmas

2010-12-09T12:38:00.000-08:00

I want to start off by saying thank you once again to the many families and people that helped Therun4life in 2010. I want to thank those special few who helped us rise above it all last Christmas at this time when we had little. It made me think about those who almost do things that they say they will do...

2010- A Trying Time

2010 was one of the four difficult years that we have had. I tried to overcome adversity by running shortly after a car accident. What I found out was I literally ran myself and my body into the ground. Left my self with mental and psychically injuries that won't heal for some time. I am also a little less prone to listen to those who almost do something. I have no room for those who set things up and then don't show, who say they will help needy families then don't show or don't give. I used to be in that mold many years ago when I had some years consumed by material things. Now if I have a week I am not frustrated due to greed then it is a good week. Too many, "I'll you guys out, buddy" then they don;t show. It's all means to an end for 2011.

Don't Almost Give

Remember that anyone can say an idea is great. Anyone can say that a group or organization should do activities for kids. However they cannot do these things if you promise them volunteer time or funds and do not show up. Places like The Red Cross wouldn't be able to give blood if people did that to them. Could the United Way give to communities if they had a staff like that on board? The answer is NO. I want to thank those who selflessly gave up their time and money in an effort to help the children in our community. Your effort lead to events that were for the children only, and the kids weren't sitting on the sidelines at an adult event. Those who are in it for anything else, please politely exit stage left.

We want to thank all of you for your time, efforts and funds in 2010. Happy Holidays!

A Special Thanks

2010-11-24T18:22:00.000-08:00

As I sit here working on new ideas at 9:00 p.m., the night before Thanksgiving, I am again reminded what a challenge this past year has been. We have rose up from the literal rubble and created many new ideas for years to come. A heartfelt thanks for your loyal patronage over a tumultuous year of a recession where our patrons showed why TheRun4Life is revered as a necessity and not just an ideal of luxury.

This past year proved to be of even greater challenge when faced with the wake of what my last car accident and a bleak recession had left behind. Those of you who know me will understand that when I say the word "challenge", I see it as more of an opportunity rather an obstacle. This year proved more than ever that in order to scale these obstacles; I needed to enlist the help of many of you to forge ahead for these kids. I am thankful for those who have helped TheRun4Life.org grow to such heights.

As I sit with my family tomorrow, I will reflect upon all of your faces that have come through our finish line (so to speak) and will raise a glass to thank you for trusting us to provide new events for the children of our community. From the bottom of my heart, I wish all of you the happiest of Thanksgiving's and a healthy holiday season.

Look forward to many new, out of the box events to come in 2011!

Vin Gleason

Founder of TheRun4Life.org and father of two of the greatest fighters in life to walk the earth!

Trick R Trot Saturday at Noon

2010-10-21T19:42:00.000-07:00

Trick R' Trot 2010 is here!

When: Saturday October 23, 2010 at Noon
Race registration 10:30am - 11:30am

Where: Everest Park

Race day registration $12 Ages 3 and Under $2

For more information go to http://www.trickrtrot.webs.com

To donate go to http://www.active.com/donate/therun4life

New Trick R' Trot Website & Packet Pickup

2010-10-04T20:31:00.000-07:00

TRICK R TROT UPDATE

Please feel free to check out the new website at http://www.trickrtrot.webs.com

It will give updated information and maps for Oct 23rds kids run.

Packet Pickup and Registration

Saturday October 16th

Sound Monkey Music at 12 South Street Auburn, NY 13021

Pick up packet or register a child to race from 12-3pm that day!

We still need donations

Go to http://www.active.com/donate/therun4life

Only Two Weeks Left!

2010-09-30T20:53:00.000-07:00

Only Two Weeks Left

Only two weeks left to sign your child up for Trick R' Trot 2010! Registration closes on October 14th at midnight. This is in order to give us time to update databases and test for our first timed race on our own. Let's keep momentum going to beat childhood obesity!

Anyone that wants to register go to http://www.therun4life.org

DONATE TODAY

Also we are very short on funds as we do not have grants. Every little bit helps. Go to http://www.active.com/donate/therun4life

Every little bit helps! Thank You!

Share Your Toys / Found Money Interview

2010-09-24T08:37:00.000-07:00

Share Your Toys

We are taught as children to share our toys, books and other personal belongings that we have. I remember being a child and always giving away my stuff to others. Some times to the point where they kept on taking and I had no idea. I have remained the same way as an adult. Heck they say people never change. You are a product of your environment. I was hoping we can change this environment we are in. Everyone gives excuses of the economy not to give fiscally. That I get. Where society has changed is in a recent interview I did.

Money Interviews

Recently I was at a public event where I found some money on the ground. I knocked on car windows in the area and asked people if it was theirs. They looked puzzled. Many told me, "Ah heck if that was me I would just keep my mouth shut!" Is this what we have become? A culture of take what we can get and give little? I was a bit shocked by that. I'm not perfect by any means but I was always told to do the right thing. One woman asked me, "haven't you been working here all day?" I said, "Yes." She asked, "Do you get paid?" I said, "no, I do it for free." She said consider it payment. That one I thought was funny." But out of the 10 or so people I talked to 90% was pretty darn cold about it. Thanks society.

Don't Almost Give

I was recently on the site http://www.dontalmostgive.org A great site with wonderful information. So my thoughts today I guess are share your toys, don't lose your money on the ground, and don't almost give!

Best Wishes

Vin Gleason
Executive Director of Therun4life.org

Take the Sand Out of Your Shoe

2010-09-18T05:48:00.000-07:00

"Be master of your petty annoyances and conserve your energies for the big, worthwhile things. It isn't the mountain ahead that wears you out, it's the grain of sand in your shoe." -RS

Take the Sand Out of Your Shoe

That statement is so true. I have climbed many mountains in my day whether with the children or with running. It was never the climb that tired me, it was the constant training for the climb that did me in. The same thing with charity work. I had a couple weeks where between grad school and the charity I put in a 70+ hour week. It was rewarding with a sense of getting things done for a better tomorrow but the paycheck was around $20 for the week. Very humbling.

Many people ask me on a weekly basis what is it like to create an event? I say its pretty similar to running with sand in your shoe. You try so hard to make a difference. You stick to your guns and you stay with your mission. I am trying to create these events for children and take the smoking and alcohol out of the events. That is why I support the Tobacco Free Coalition of Cayuga County.

Is it fair that many adults would rather go to a fundraiser at a bar or an alcohol related event? Rather then feature their child and teach them a life lesson in health? I have not been perfect this summer. Injuries finally got me down and took my steam and left me with two shoes full of sand. I would never take one step back though. I know I had great intentions just many times surrounded by those without such intentions.

So today I say take the sand out of your shoe! Remember our children learn from us. Let's create more events for them alone. Adults have enough events for our health(Some mask them as children events but they aren't) but how many do our children have? Very few. Thank you for your time and visit the links below.

If you want more events for your children, you have to help us today at http://www.active.com/donate/therun4life

or register your child for the new race, the Trick R' Trot 1 Miler at http://www.therun4life.org

-Vin
Executive Director and founder of Therun4life.org

The Bread in Your Cupboard

2010-09-13T04:34:00.000-07:00

"The bread in your cupboard belongs to the hungry man; the coat hanging unused in your closet belongs to the man who needs it; the shoes rotting in your closet belong to the man who has none; the money which you hoard in the bank belongs to the poor. You do wrong to everyone you could help, but fail to help." St. Basil the Great

The Bread in Your Cupboard

The quote above really has me thinking. I watch many local people in what seems like a drive to collect things. The more things the happier they are. I guess to each his own, but I always say if you have any leftover bread in your cupboard share it with those who need it. If all else fails feed the ducks.

In a world where divorce in on the rise, religion is on the decline, and many people seem to not believe in anything anymore? Why don't we believe anymore? When we were little we were head over heels about magical creatures and the first notion of giving?

We Were Born to Give

"Tangible evidence suggests that charitable giving makes people prosperous, healthy, and happy. And that on its own is a huge argument to protect institutions of giving in this country, as individuals, in communities, and as a nation. We simply do best, as a nation, when people are free and they freely give." (The Giving Gap -2006)

The majority of us Americans were shown how to give at an early age. Our first Christmas showed us how we share lots of cool things that we have with others. We get together and celebrate in the name of someone who gave life to show us the way. I don't know a lot about Hanukka but I can say that I bet there is some giving in there as well! We also have the Tooth fairy, Easter Bunny, Trick R' Treating etc. All institutions that support giving. So I ask you today to remember what it feels like growing up? Take a little, and give a lot!

-Vin Gleason is Executive Director of Therun4life.org
Online at http://www.therun4life.org

Missed Our First Goal/Trick R Trot

2010-09-13T04:28:00.000-07:00

Missed Our First Goal

Well our goal was to be at 25% sponsorship or donations by midnight last night. We fell short at 18%. This is the first goal I have ever missed in three years. We've helped so many in the community and it is really humbling to me to want to keep bringing new events while never having the funds to do so. I want to thank all of you that have supported us over the years. We have 5 weeks left till race day so we still have a shot to hit our overall goal of raising $2000 by Nov 21st.

Trick R' Trot 2010

As many of you know that we created a new race called the Trick R' Trot run. It is a 1 mile run for 14 year old and under. The race will give many awards, trophies and a costume judging contest. We are hoping that this event grows as this year will be a smaller event. You can register or donate today by going to http://www.therun4life.org

Thank You for your time

Run4life Trick R' Trot 2010

2010-08-23T07:44:00.000-07:00

Sign up your kids today for run4life Trick R' Trot 2010!

This is a one mile race where kids may dress up in costume. This is the first time a unique event like this has come to Auburn. Register today because race day registration is very short.

Date

Saturday, October 23, 2010 @ 12:00 PM

Address

Everest Park
North Road Auburn, NY 13021 (Past Emerson Park)

Fees

$10

Registration Closing Date

Thursday, October 14, 2010 @ 11:59 PM

Brief Description

1 Mile Kids Halloween Run. Kids can wear costumes. Run is on soft trail. No Strollers. Please see brochure for more details. $10 for ages 4-14 till October 14th $12 on race day Ages 3 and Under FREE till October 14th $2 race day

Additional Information

go to http://www.therun4life.org

Please give today at http://www.active.com/donate/therun4life

Unique Sponsorship Opportunity

2010-07-08T04:37:00.000-07:00

As many of you know Therun4life is growing in leaps and bounds. Last year we did a couple small events and this year we have already done 5 big events and done two smaller events. We are in the process of looking for a inflatable finish line for all of our events.

The photo below is the arch we are looking at for upcoming runs for childrens races. A $1000 sponsorship would not only buy the arch but would have your logo branded on the top of it for all participants and spectators to see. here is an example:

If you are interested in the $1000 sponsorship opportunity contact Vin at 315-209-5044
Remember your logo would be at the end of every race. With some big races coming up in 2011, your guaranteed to be at the finish of every race with your logo branded in plastic.

email run_for_life@verizon.net

Dont Miss Out On A Beautiful Park

2010-07-02T20:51:00.000-07:00

Whether you have kids or not don't miss out on truly a beautiful park! Come lend us your support as we grow even larger towards 2011! The more support we get the more the kids benefit with new events coming up in 2011!

We want to invite everyone in the community to our Run4life Picnic 2010. Everyone is invited and if you have kids bring them out. There are many activities for kids and adults alike. Paddleboats, soccer, baseball, hiking/running trails, volleyball, badminton, a playground for kids,etc...We hope to see you there!

When: Saturday July 24th 5pm-9pm
Where: Everest Park Auburn NY

Park Information at http://www.championsforlife.org/everest_park.html

DIRECTIONS

If you now where Owasco lake and Emerson Park is then you are not far away. From Auburn. Continue Past Emerson Park. Continue driving past Owasco lake watershed. Take Left on Swartout Road. Take Swartout to the end. Swartout intersects with North Road. Take a right on North Road. About .10 a mile on the right is Everest Park. Look for the giant logs in the air. Drive up hill. You will see a house on left. Continue all the way till stone road ends and park.

For information call me at 315-209-5044

Run4life Picnic July 24th 5-9pm Everest Park Auburn NY

2010-06-24T06:19:00.001-07:00

We want to invite everyone in the community to our Run4life Picnic 2010. Everyone is invited and if you have kids bring them out. There are many activities for kids and adults alike. Paddleboats, soccer, baseball, hiking/running trails, volleyball, badminton, a playground for kids,etc...We hope to see you there!

When: Saturday July 24th 5pm-9pm
Where: Everest Park Auburn NY

Park Information at http://www.championsforlife.org/everest_park.html

DIRECTIONS

If you now where Owasco lake and Emerson Park is then you are not far away. From Auburn. Continue Past Emerson Park. Continue driving past Owasco lake watershed. Take Left on Swartout Road. Take Swartout to the end. Swartout intersects with North Road. Take a right on North Road. About .10 a mile on the right is Everest Park. Look for the giant logs in the air. Drive up hill. You will see a house on left. Continue all the way till stone road ends and park.

For information call me at 315-209-5044

Running For Charity/ Greed in Society

2010-06-19T09:13:00.000-07:00

"The Life of a man consists not in seeing visions and in dreaming dreams, but in active charity and in willing service" -Longfellow

Running for Charity

I received an email last week asking me what does it feel like to be constantly running for charity? Its something that I can't really answer with one main sentence. Over the years it has been amazing. I started running for sick children, friends, etc. It gave me inspiration in my running and it gave them a warm feeling that someone is there for them. It certainly isn't easy because your constantly pushing and trying to lead by example. I am no speedster but I give it all I got for charity off that line until I cant go anymore. I am the same way in my training. The mental aspect is the hardest part of it all and trying to stay focused.

Greed in Society

At least once a week I hear from someone quoting the same stuff as always, "the economy is the reason etc..." Yet many times these same people that quote such things are ones that fit into the alarming statistics of greed in our society. I encourage any of you to go to a life of charity and see what it is like for just 90 days. Below are some of the alarming stats of our, "poverty stricken country." I am no rich man but I can't see having 3-4 cars, 5 flatscreens like many of the stats show and then complain about being in poverty. One site actually claims that most americans eat out 3-5 times per week. WOW! That used to be us a couple years ago I bet.

US STATS Per Household

2.28 Cars per household
35% of Americans maintain 3-4 cars
66% of American Homes have 3 or more TV sets
56% of Americans Pay for Cable TV (Why?)
62 Million Americans Have a internet connected computer

Many of these households still obtain these goods while losing their homes:

"U.S. banks repossessed nearly 258,000 homes nationwide in the first quarter of 2010, a 35 percent jump from the first quarter of 2009"

Read more: http://www.businessinsider.com/50-statistics-about-the-us-economy-that-are-almost-too-crazy-to-believe-2010-6#us-banks-repossessed-nearly-258000-homes-nationwide-in-the-first-quarter-of-2010-a-35-percent-jump-from-the-first-quarter-of-2009-21#ixzz0rJn6HhHt

More stats on the average US Household

http://www.thesimpledollar.com/2010/01/04/how-the-average-american-family-spends-their-income-and-how-to-trim-it/

Recources

http://www.autospies.com/

http://www.csun.edu/science/health/docs/tv&health.html

http://maisonbisson.com/blog/post/11088/us-census-on-internet-access-and-computing/

Special Thanks To All

2010-06-10T04:41:00.000-07:00

"A successful person is one who can lay a firm foundation with the bricks that others throw at him or her." ~David Brinkley

A Special Thanks To All

It has been a while since I have written at the blog. I wanted to take the time not only to start up again, but thank all those who have given their time and efforts in the past week. Mike Murray would like to thank all of you who came out and did the torch run in Auburn. A special thanks to my wife and Wendy for sticking it out and getting it done.

Relay 4 Cancer Research

I want to thank all of you who came out and did the relay and for those of you who were waiting at the finish. I want to thank Molly-English Bowers, Jeremy West, Dan Townsend, Michael Demming, Michael Emmart, Karen Foos, Chris Mason, Patrick Redmond, and Meghan Simmonds for running. I want to thank the Emmart Family for their continued support for the entire weekend. We would have never made it without you. I want to thank Sam Tenney for joining the relay and YNN news for their wonderful coverage throughout the day. Bing part of a team that raised $40,000 to kick cancer was memorable. A big thanks to Relay for life and the American Cancer Society for letting us do what we knew we could get done! Thank you all! If anyone hasn't seen the news article, click below:

http://centralny.ynn.com/content/top_stories/507054/marathon-kicks-off-relay-for-life/

Monkey Gras 2010

Monkey Gras was quite an experience. Many changes and because we had a great team, we prevailed. It was fun and all the children that attended had a blast. Next year the event will be at one venue only! I want to thank all of the volunteers for being there. We needed every person we could get. A special thanks to the Emmart family again for their support! Thank you Emmart kids for being so animated and helping out! You guys rock! Thanks to Mike "Captain Snowcone" Emmart for slinging snow cones. He saved us with that venture. Thank you all for your help! Thanks to Sound Monkey Music in Auburn we were able to raise $1020 (before expenses) and it gave us the funds we need to move ahead to the next step in our process.

Thank All of you for your continued help and support! We will be having a board meeting on Monday June 14, 2010 at the Agricultural Museum by the lake. Go to the picnic table by the disc golf course. Thank you all and see you soon!

June is Run4Life Month

2010-05-21T17:21:00.001-07:00

Run4Life in June

Us run4lifers have seemed to take over the community in the last month. I would like to thank all of you who helped out at the Herman Ave Walk-A-Thon on May 8th! Even though we had rough weather it was yet again another success. Those of you who made it out were cherished and are the prime reason it was a success.

Upcoming Events & Details:

June 2nd Special Olympics Run- Auburn

We are helping out the Special Olympics crew here in Auburn. You must be in the Topps Parking lot by 10:45am at the latest. If you are running and wanting a TORCH shirt it is a $20 donation. All proceeds go to Special Olympics for this run.

June 4th Run4life Relay for Relay for Life- Auburn

Yep it is a mouthful. We are running 26.23 miles to honor and kick off Relay for Life 2010. Relay for Life is a wonderful event that honors loved ones that we have lost due to cancer and those who have fought and won. We are honored to be able to run in and light a display to kick this event off! Special thanks to Suzanne Redmond for her help and support! All proceeds go to relay for life. Anyone wanting to support a team go here:

Suzanne Just lost her dad to cancer. I encourage anyone wanting to make a donation to make one here at their relay for life link: https://secure3.convio.net/tacs/site/Donation2?idb=1735618190&df_id=1007662&1007662.donation=form1&FR_ID=20729&PROXY_ID=3958511&PROXY_TYPE=20&JServSessionIdr004=5zmcl1cm42.app313b

June 5th Monkey Gras 2010- Auburn

Sound Monkey Music Presents Monkey Gras 2010. A family event starts at 1pm in the Auburn Parking garage. 3pm The Funky Blue Muskrats will play in the garage. 5pm The Auburn Public Theater opens its doors for the likes of Sho-Enuff, Kim Draheim, Stone Soul Foundation and Caustic. All Proceeds go to SPCA and Run4life groups. Tickets are $5 until June 3rd after that $7 at the door. Tickets available at Sound Monkey Music 12 South Street and Landers Chiropractic 72 South Street in Auburn. Proceeds go to SPCA and Therun4life.org

For more info go to http://www.monkeygras.webs.com

June 6th Tour De Cure for Diabetes Research

Braeden's teacher, Mrs. Suzanne Coffin will be doing Tour De Cure once again this year. If anyone is interested in supporting the team click below! She will be taking to the roads on June 6th!

CLICK HERE

http://main.diabetes.org/site/TR/TourdeCure/UpstateNYWNewEnglandArea?px=2877872&pg=personal&fr_id=6845&et=74Wo5uXM04ex7vHwUxe0MA..&s_tafId=367737

SIDE NOTE: RUN4LIFE BOARD MEETING MONDAY MAY 24TH DENNYS 6:30pm

Tour De Cure- Support Team Coffin

2010-05-11T20:14:00.001-07:00

Braeden's teacher, Mrs. Suzanne Coffin will be doing Tour De Cure once again this year. If anyone is interested in supporting the team click below! She will be taking to the roads on June 6th!

CLICK HERE

http://main.diabetes.org/site/TR/TourdeCure/UpstateNYWNewEnglandArea?px=2877872&pg=personal&fr_id=6845&et=74Wo5uXM04ex7vHwUxe0MA..&s_tafId=367737

Goomba 4 a Cure

2010-04-29T17:21:00.000-07:00

I applaud the efforts of the Goomba to run his first race in the upcoming race for a cure 2010!

Anyone wanting to sponsor his run go to:

http://centralnewyork.info-komen.org/site/TR/Events?px=7183336&pg=personal&fr_id=1648&s_src=boundlessfundraising&s_subsrc=646601841&refresh=1

New Monkey Gras Website

2010-04-15T08:10:00.000-07:00

I sat down and created a new website for Monkey Gras 2010! This way we have a place to put information for the event!

go to http://www.monkeygras.webs.com

Special Thanks to the Goomba

2010-04-08T18:02:00.001-07:00

Well it has been a while since I did my daily blog. Life took many twists and turns. Over the last year I found myself trying to recover from many things. The car accident issues and many issues with groups that just don't help people like they should. I can say even though I am busier life and the blog is getting back on track.

Special Thanks to the Goomba

Even though the newspaper did that story on my recovery and how I ran hurt trying to get back this winter. One thing many people didn't realize the toll it took on me mentally. I had just about had enough when the Goomba came along. Almost two weeks ago I brought back the run4life training program. It's a program that pays homage to the teachings of Kevin Collins and Jeremy West. Two guys I really admire. Here we are in week #2 and I am seeing Mike run and feel better. He has that enthusiasm I had when I started and look where that took me. I was taken to many great places and a wall ful of medals and memories later! So I thank you Goomba for getting me back out there! I look forward to many great runs this year!

Twinkie & The Goomba

When I was in my phase of not running I had joked to Mike that I was eating twinkies and drinking soda. So Mike starting calling me, "Twinkie!" Mike started a group on facebook called "Fat Goomba to 5k!" So I created the new Twinkie & The Goomba site and blog! (thanks Jodi for the inspiration!)

It will be links to all our sites, updates and weekly blog updates. You will also be able to see the training program and follow along with us!

Go to http://www.twinkiegoomba.weebly.com

Fundraisers We Supported This Week

2010-03-10T12:44:00.000-08:00

Therun4life has pledged awareness and fund support for a handful of local charities in the last week. We are still working on the timing fundraiser and if all goes well we will be in the right direction in the coming month.

Charities We Supported This Week

Last week We supported The Tipp Hill Run and had a fun team of misfits show up for their cause. It was tough to find everyone in that crowd but the end count I had was 23 people run or walk for us in the race. I thank you all for your support!

Help Send Brianne To Kenya

My sister Brianne has the opportunity to go to Kenya. She wants to go over there and help make it a better place. They have the opportunity through our donations to drill new wells. Below is more information on Brianne's adventure:

Go to http://www.Brackenhurstministries.org and click on the donate button. It will send you to paypal. Don't forget to write Brianne Guzewicz where it says to specify donor!

Shulzy For St. Baldrick's Foundation

Local residents and owners of Bistro One are doing a fundraiser for St. Baldricks Kids. You can find information and donation links at:

https://www.stbaldricks.org/participants/mypage/participantid/386715

Gene Porter Fundraiser March 20th- UNC 1-6pm

We also donated soda, wine and supplies to the Gene Porter benefit being held March 20th from 1-6pm at the UNC here in Auburn, NY. Proceeds go to help Gene battle stage 4 lung cancer. Gene and Julie had children that went to Herman Avenue last year, so many of us know them.

The Group That Rises To A Challenge

2010-03-05T10:36:00.000-08:00

You heard it! June 4th we will be doing a 26.23 mile run from OCC to Auburn High School We will be running with a torch to help kick off Relay for Life. Then we will be back at you on June 5th for an all day event at the Public Theater and downtown area!

June 4th

Therun4life team will be carrying a torch for marathon distance of 26.23 miles to raise awareness for Relay for Life. Anyone interested in running for the team contact me soon as possible. Field is limited to under 10 people. The course will go be through Seneca turnpike towards Auburn.

June 5th- Monkey Gras

The buzz is starting to spread about Monkey Gras. Kudos to the Sound Monkey guru's Crag and Rich. This event will start at 1pm at the Auburn Public Theater. The parking garage will be blocked off for family events. We will have magic, balloons, beads etc for the kids. Later in the day it will feature many bands on multiple stages making it one of the largest music acts in the town for sometime. Bands are coming from as far as Hawaii to play for this event. This event will feature bands like The Funky Blue Muskrats, Stone Soul Foundation and Caustic to name a few. Proceeds will go to the SPCA and run4life organizations.

More information to soon come! We step it up for a back to back weekend!

How Our Past Changes Our Future

2010-02-25T20:53:00.001-08:00

How Our Past Changes Our Future

Since 1993 I have been raising funds for numerous organizations. For a couple years I helped Wal-Mart with a United Way basketball campaign in Syracuse. Then when my daughter was born I spent many years in the Children's Miracle Network campaign for Eckerd Drug and Rite Aid Stores. When we started Therun4life in 2007 we worked for local charities. We advocated for University Hospital, Golisano Children's Hospitals, Alyssa's Run, and Boston Children's Hospital. We helped out With Herman Ave elementary walk-a-thon and Girl Scouts. We have joined teams that made a big impact. We have been a selfless family working for the charity world. Last year alone we were excited to be part of a Boston Children Hospital team that raised more than $2 million dollars for BCH. We attended the BCH luncheon and witnessed child survivors speak. It was one of the most moving experiences of my life. These past experiences will lead to 2010 being a great year!

Bringing Change in 2010

I want to thank all of the past and present run4life supporters. I have met many wonderful people since the start of our vision in 2007. We have made many mistakes but our heart was always in the right place. I won't lie and say that it has been easy. I am not perfect. All of the hardships faced brings about frustration within yourself. I ask you to put yourself in our shoes. Battling with our children and dealing with the car accidents. I will say it has changed me. It has taught me that time is short. You have to stand up and go for your dreams. Whether they are big or small. No one will reach them for you. 2009 was a very hard year and I am glad that it is over and that our new push in 2010 will be here. I know that many people loved some events that we brought last year. I know that some are not happy about us not bringing back certain events. To the people that I have been receiving the emails from, I say the following:

"You can never make everyone happy. Sometimes some have agendas. Sometimes they aren't 100% good. You do the best you can with what you have. I would like to think that we are ALL 100% good inside!"

New Ventures in 2010

2010 will bring the biggest year for therun4life Inc. After the event this weekend I am taking some time to get the organization ready and attend classes in Oregon to sharpen my skills. We have an upcoming schedule that breeds excitement.

Feb 27 Childrens Event, Dinner and Adult Night (Please remember this is a benefit)
May 08 Herman Ave Walk-A_Thon & "The Herman Mile"
June 4th Marathon Torch relay for Relay for Life
June 5th Monkey Gras at auburn Public Theater
July 10 "Schools Out 5k" at Holland Stadium

Thank You all for your support!

Best of Luck To Majorpalooza! /Company Update

2010-02-11T12:08:00.000-08:00

We wanted to thank Majorpalooza for giving us the opportunity to bring a run for them last year for their event. It was very fun and well received by all. This year however it didn't make fiscal sense and we would not be able to move ahead as an organization by doing so. We wish the best of luck to all of the Majorpalooza crew in 2010!

Events & Ethics-2010

We are now a corporation. Meaning that we have a board of directors and that I serve that board of directors. Our goal in 2010 is to raise money to get timing equipment for ourselves and that can be lent to the school district and surrounding races. Our 2nd goal is to have fitness related activities at all events. Whether we help with a walk-a-thon or a 5k run, we strive for excellence in all we do. We have had some bumps in the road but we truly feel we can make a difference. We will do this with clean family-fun events. All Children's events will be smoke and alcohol free. That is what we will strive for in 2010.

Since our start in 2007 we have done things that no other groups will ever top. We have run our own marathons to multiple Childrens hospitals, 5k events, and the Boston Marathon for children's charity. We want to continue to raise the bar and not settle for less in 2010!

TheRun4life.org 2010 Calendar of Events & Proposals

2010-02-10T11:36:00.000-08:00

Here is the official Release of 2010 Events: Proposals are marked in ****
Red Events are competition Events where we will field a team

February 27, 2010 1st annual Run4life Family Fun Day and Dinner
March 6, 2010 Tipp Hill Shamrock Run
May 8, 2010 2nd Annual Herman Avenue Walk-A-Thon
(Wegmans and Mirbeu are gracious enough to help co sponsor)
June 5, 2010 Monkey Gras at Auburn Public Theater
June European Cross County at Everest Park ****
July 10, 2010 Schools Out 5k at Holland Stadium ****
August Adirondak 100k Relays
September Assistance at Labor Day Classic Emerson Park
October 1st Annual Run4life Halloween Run ****
October Fleet Feet 50 Mile Relay Race
November Assistance at Auburn Turkey Trot

Thank for your support as we go 501c3...thank you all!

He Must Go All The Way...

2010-01-08T06:40:00.000-08:00

"Whenever a warrior decides to do something, he must go all the way, but he must take responsibility for what he does. No matter what he does, he must know first why he is doing it, and then he must proceed with his actions without having doubts or remorse about them." -Carlos Castenada

He Must Go All The Way

A wise man said to me the other day that I was surrounded by many doers but I just can't seem to get them all together in one room. 2010 is the year that we want to shine not only for ourselves but for the community. We need your support! It's that simple. If you think we are doing something good here and you want to be part of it then do so! There is no better time then now. We need everyone to chip in and help in any way little or big. We will no longer stand for excuses of why we can't get things done. We will make this happen. Together we will rise in 2010! So you see through losing almost everything, I am still here. I am still strong and together we must go all the way!

Next Week 501c3

We have drafted our board of directors for 2010. We start the paperwork process on Wednesday for 501c3. More information to come soon...

Run4Life Dinner

On February 27th, we are having our first annual Run4Life dinner. It's $20 a ticket or $25 on event day! KIDS ARE FREE! There will be a catered baked pasta dish, and open bar from 7-9pm. Two live bands are playing and will be capped off by, "The Fabulous Ripcords." For more information go to the website at http://www.therun4life.org

Let's Renew the Dying Breed

I was once told by a doctor friend of mine that I was one of the last of a dying breed of warriors. I used to think there were many of us everywhere. Let's join the fight. Let's bring a more healthy approach to our community in 2010!

12 Days of Christmas for Runners

2009-12-12T16:46:00.000-08:00

This was something goofy I wrote last Christmas time. Thought I would repost it!

If runners had a 12 days of Christmas it would look like this...

On 1st first day of Christmas Santa gave to me 1 pair of running shoes!
On the 2nd day of Christmas Santa gave to me 2 pairs of stretchy gloves
On the 3rd day of Christmas Santa gave to me 3 miles of speed work!
On the 4th day of Christmas Santa gave to me 4 safety pins to clip on race number!!
On the 5th day of Christmas Santa gave to me 5 EASY MILES!!!
On the 6th day of Christmas Santa gave to me 6 miles of tempo run...
On the 7th day of Christmas Santa gave to me 7 miles of hill repeats
On the 8th day of Christmas Santa gave to me 8 x 600 meter sprints!
On the 9th day of Christmas Santa gave to me 9 bottles of gatorade/powerade!
On the 10th day of Christmas Santa gave to me 10 nagging injuries/pains
On the 11th day of Christmas Santa gave to me 11 miles of a long run!
On the 12th day of Christmas Santa gave to me 12 x 400 meter sprints...

"Real Rookies" Keep a Beat on Running

2009-12-07T05:58:00.000-08:00

Real Rookies Keep a Beat on Running

Once in awhile an idea comes a long that I just feel the need to share with all my fellow friends and runners. That idea my friends is one that was hatched up by Corey Chapman and Mike Deming called, "Real Rookie Running."

Normally you talk to runners and all you hear about is their pr's or how many miles they did in a week and for me it's the same ol blah blah. I even myself fell into that mold. When I listened to the initial podcast of "Real Rookie Running", I was reminded about a fresh look. I remember when I was in the back of the pack and not competitive and I had a love for the game so to speak. I remember finishing 5k races way in the back early on and finishing with a feeling of vindication. That is what RRR has done for me. It has reminded me about why I stepped on the starting line in the first place. Thanks guys for doing that for all of us. It has also given me the strength to remember how good victory felt as well!

What is Real Rookie Running?

I can't explain it any better than I already did. The gents will be doing podcasts about running. A look into their running, special guests and local events. It's something you really need to just check for yourself.

How to Become a "Real Rookie"

go to http://www.realrookierunning.com

On Facebook at http://www.facebook.com/#/pages/RealRookieRunningcom/221749126396?ref=ts

ITUNES

You can also download podcast on ITUNES! Subscribe today!

Run4Life Christmas Raffle

2009-11-30T20:39:00.000-08:00

Run 4 Life Christmas Lottery Raffle

We are having our Run4Life Christmas Raffle. Tickets are $1 per ticket or $20 for 25 tickets! Winner gets a 3.5ft Blue Pre-Lit Christmas Tree with $100 in scratch off instant lottery tickets on it! Proceeds go to help pay for 501c3 status and if we get enough some help with insurance for events! We will carry the tickets on us. You can also get tickets at Landers Chiropractic on South Street in Auburn,NY. Drawing to be held Monday December 21, 2009 at Sound Monkey Music Store on 12 South Street. 4pm Drawing time! Need not be present to win! Must be 18 to buy a ticket!

You can also send paypal payment to run_for_life@verizon.net and we will mail you the stubbs! PLEASE NO CHECKS!!!

TheRun4Life 2010 Campaign

2009-11-12T20:48:00.000-08:00

The Run 4 Life 2010 Campaign

I want to once again thank you for the support you have given us over the years. This year we are moving into a new positive direction. Many new people being brought on board and many new events on the horizon. This will make for a positive impact in our community for years to come.

Run 4 Life Sponsorship Campaign

The Run4 life is moving the direction of being an official 501c3 entity with New York State. In order to do so we need your help. We are looking for volunteers and sponsors for upcoming events. Anyone interested in joining this new and exciting movement go to http://www.therun4life.org or email me at run_for_life@verizon.net My goal is to be 100% by June 2010!

Run 4 Life Dinner Tickets

They will go on sale November 30th. Cost is $20 a ticket. Event will include catered dinner by Bistro One, cash and open bar, raffles and music by, "The Fabulous Ripcords!" More info coming soon! Anyone interested in sponsoring or donating for the event call me at 209-5044. Thank you for your support!

Thank You for Your Support During Times of Change

2009-11-06T21:16:00.000-08:00

Thank You

I want to thank many of you for your support of Therun4life this year. We had a rough year but many of you were very supportive and I will never forget it. I made some mistakes because I am human but I am looking forward to 2010. I know that like with my running I put everything on my sleeve, I am a very emotional person. This will never change. It has been truly hard the last decade from the struggling with the kids health to the current economic times. So I thank you for the support during the downs and the ups.

A Look Ahead to 2010

2010 looks very bright coming up. Therun4life is restructuring into an official 501c3 institution. In the past we worked for other 501c3 organizations now we want to go on our own so that we can do more help in our community. The upcoming events and your support will assure that we get there. I am so happy that a small idea started by my children and I is near and dear to you. It has grown into a concept that has touched hearts and lives. Thank you again.

Upcoming Itinerary:

December 2009: Raffling off $100 Christmas Tree at Midnight Madness at Finger Lakes Mall
Tickets are $2 per ticket.

February 27, 2010 1st Annual Run4life benefit dinner. 5-10pm. Dinner, raffles, and live music. We will have a small bar and open bar time. We are looking to have two bands. One easy listening through dinner and SAMY award winners "The Fabulous Ripcords" from 8-10pm. We need your support to move forward in 2010!

May 30, 2010 2nd Annual Majorpalooza Run4life 5k at Cayuga Community College. Details coming soon.

June Possible 5k run

July Possible Relay if funds permit

October 1st Annual Run4life Halloween Run

Any support you can lend is appreciated! Go to http://www.therun4life.org for further details!

Congrats To Middle Tennessee State Teams!

2009-10-31T16:28:00.000-07:00

Congrats to the Middle Tennessee State Teams!

Today the Men's and Women's cross country teams ran in the Sun Belt Conference Championships. I started following the team because of local runner Chris Mason. Today's results are to be commended. A total team effort on both sides of the course. The men finish 1st overall and the women finish 2nd place overall!

Congrats to Festus Chemaoi for his 2nd place overall finish. I also want to commend local runner Chris Mason on his 8th place finish and incredible year! You inspire many of us locals and we wish you the best!

Men's Top 10 Results

1 Edwards, Zac SO South Alabama 26:10.91 1
2 Chemaoi, Festus JR Mid. Tenn. State 26:42.14 2
3 Cheptoek, Patrick SR Western Kentucky 26:47.78 3
4 Tirop, Micah SR South Alabama 27:20.76 4
5 Strong, Patrick JR North Texas 27:23.63 5
6 Songock, William SR Mid. Tenn. State 27:32.13 6
7 Batey, Aaron SR Arkansas-Little 27:39.44 7
8 Mason, Chris JR Mid. Tenn. State 27:42.24 8
9 Biwott, Isaac JR Mid. Tenn. State 27:52.35 9
10 Salah, Saber JR South Alabama 27:55.21 10

Middle Tennessee State Women

I can't leave out the incredible performance by the woman now that I seem to be following both teams. An impressive third place overall position by Zamzam Sangau. She was followed by teammate Marla Bailey in 4th Place. The women's team placed an amazing 2nd overall!

Woman's Top 10 Results

1 Jesang, Janet SR Western Kentucky 19:09.83 1
2 Kandie, Marion SO Western Kentucky 19:29.53 2
3 Sangau, Zamzam SR Mid. Tenn. State 19:49.09 3
4 Bailey, Marla JR Mid. Tenn. State 19:58.33 4
5 Lawson, Tori FR South Alabama 20:13.86 5
6 Feil, Friederike JR Florida Atlantic 20:27.24 6
7 Serem, Jackie SO Mid. Tenn. State 20:30.52 7
8 Chirchir, Sylvia JR Troy 20:48.19 8
9 Chepkoech, Magrina JR South Alabama 20:50.38 9
10 Radke, Jordyn JR Arkansas-Little 20:55.32 10

For more information go to:

http://www.sunbeltsports.org/ViewArticle.dbml?&SPSID=22175&SPID=1809&DB_OEM_ID=4100&ATCLID=204824846

To stay up to date on Blue Raiders information go to: http://www.goblueraiders.com/content.cfm/id/42026

Local Running Weekend/ Run4Life Sponsor Kick Off

2009-10-18T05:38:00.000-07:00

Local Running Weekend

As some of you asked I am keeping tabs on some local runners. Here is a link from some of yesterday's meets:

High School

http://www.auburnpub.com/articles/2009/10/18/latest_news/latestnews06.txt

College

http://www.goblueraiders.com/content.cfm/id/41689

TheRun4Life Sponsorship Kickoff

We really need your help to keep future events going. Every little bit will help! It will help bring the 1st annual Run4Life Dinner. Proceeds will also help bring the Majorpalooze Run4life 5k, and possibly a couple other runs this year. Thank you for your support!

Each donation will receive an official letter in the mail! Any donations of $50 or more will receive one ticket to the Run4Life dinner! It is a night out with catered food, music and more! A $20 value.

Go to http://www.therun4life.org for further details!

Help Us..Help The Community...

2009-10-17T07:09:00.000-07:00

We have helped many different families and organizations in the community over the years. We are now asking for your help. We have a new and exciting 2010 on the horizon and we need sponsors/donations to get therun4life.org over the hump.

With your help we will have the 1st annual Run4life dinner, Majorpalooza Run4life 5k, and the possibility of two more local 5k's and a relay. In this time we also want to be able to raise enough money to be an official 501c3 organization. If that happens the sky is the limit for this community.

The time is now and we have to act today! So if all of the hard work we have done for you is important, please show us with your support!

Go to http://therun4life.org today!

Congrats to TheRun4Life Team

2009-10-11T08:06:00.000-07:00

I want to thank the following members of TheRun4Life team: Dan Townsend, Juan Martinez, Karen Foos, and Molly English-Bowers. We set out on a goal to run a fun and competitive 50 mile relay and we did! We had some bumps in the road but we had a great time out there! The course was very hilly. Almost every leg had a big up and then a big drop off the table.

The won their open mixed division by over a half an hour. The team finished 2nd overall in the entire relay out of 17 teams. Everyone did great and thank you for running for Therun4life. Every time someone runs for the project that my kids and I created, I get pretty emotional. Thank you again and see you next year!

Spice Up Your Running Video /TW2G #6

2009-10-05T07:34:00.000-07:00

“There are thousands of degrees and variations, but it is always clearly the attitude of a person who finds his superiority in solving the complications of others.” Alfred Adler

Spice Up Your Running Video

What happens when you do the same thing over and over again? Yep many get bored. The true warriors nothing bothers them but for everyone else you need some change. Not only do you have to want the lifestyle change you have to spice it up with variations of running scenery. I spent spring of 2007 running the canal trail to find a new piece of excitement everyday. I want to share this video with you, and maybe it can make a difference!

TW2G Week #6

Last week was the sixth week on the program we developed. It was my first mile in the 5:40 range again. After that hard mile though I had knee instability issues so I have many more steps to go but I am having a great time doing it! Here is the breakdown of week #6:

Monday- 26 min warm-up, 15min speed no rest, 26 min cool down (8.5m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 26 min warm-up, 3-mile tempo run, 26 min cool down (9.25 miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

My Run Week was a bit different. My Week mileage was 37.2.

College Scene: Three Runners On The Move

2009-10-03T21:34:00.000-07:00

I had originally written then decided to rewrite it to put in another runner who recently posted an amazing finish at the Paul Short Run. Here are Three runners on the move with CNY ties:

Chris Mason

It's no secret that I am inspired by the running of many local runners. Many I talk to on a weekly basis and are inspired by their character on and off the grass. Hometown boy Chris Mason is one of them. Chris ran in the "Greater Louisville Classic." This race was one of the bigger races out there. Chris posted on his facebook status, "That was the hardest and most overwhelming xc race of my life." Chris finished in 25:18 and 57th overall. The Blue Raiders finished 5th overall, which was an improvement of two places over last year! Way to go guys!

A recap of the race can be scene at http://www.goblueraiders.com/content.cfm/id/41382

Jake "The Snake" McAndrew

I put Jake as one of the nicest and biggest competitors out there. A guy you can really root for. I personally feel Jake has only hit the tip of the iceberg with his talent. The Lemoyne website had the following blurb from the race:

"Bethlehem, Pa. - Senior Jake McAndrew finished in second place(25:44) among 245 runners to lead the Le Moyne College men's cross country team to a 16th-place finish at the 36th annual Brooks Paul Short Run hosted by Lehigh on the Goodman Campus."

The rest of the article can be seen at http://lemoynedolphins.com/sports/mxc/2009/News/20091002_xcPaulShortRun

Erik Van Ingen Jr.

As I was going through the results of the Paul Short run. I noticed one amazing run from Erik. I have never spoken directly with him but read many of his running posts on facebook. Nice run Erik and I wish you continued success!

Here is a blurb from Binghamton U:

"BETHLEHEM, Pa.-- Junior Erik van Ingen made the most of his first race of the cross country season, finishing 17th at the Lehigh/Paul Short Run on Friday afternoon. The Binghamton men placed 11th out of 42 teams in the Gold Race while the women were sixth out of 39 teams in the Brown Race."

The rest of the article is at http://www.bubearcats.com/sports/mxc/paulshort09.html

Fleet Feet Relay Next Week

2009-10-02T08:10:00.001-07:00

I am pumped for the fleet feet 50 mile relay next week! We have a great team assembled and we are gonna bring home some pride to the syracuse area! Seeing I think we are the only Syracuse area team. Most teams are from Rochester area.

Team Information

Legs #1 and #8 Juan Martinez
Leg 1 10.04 miles fast and flat
Leg #8(shortest leg) 2.73 miles big uphill climb total of 12.77 Miles

Legs #2 and #6 Karen Foos

Leg #2 3.65 miles big up hill and big big down hill
Leg #6 4.70 miles rolling climb
total of 8.35 miles

Legs #3 and #10 Dan Townsend (leg #3 is by far the nastiest)

Leg #3 Dan have fun on Bopple Hill...I also gave you the anchor leg to bring it home for the team...its a great feeling at the finish. 3.22 miles
Leg #10 7.5 mile anchor leg
Total of 10.72

Legs #4 and #7 Vin Gleason
Leg #4 5.75 miles downhill..this leg is yukky LOL
Leg #7 3.93 miles rolling hills
total of 9.68

Legs # 5 and #9 Molly English Bowers
Leg #5 4.00 miles rolling down
Leg #9 4.49 rolling down
total of 8.49 Miles

the link to the course maps are at:

http://www.canlake50.org/Relay/relay-route-details.htm

LIfe Begins When You Throw Out The TV

2009-09-28T08:48:00.000-07:00

I wish there were a knob on the TV to turn up the intelligence. There's a knob called "brightness," but that doesn't work. ~Author Unknown

Life Begins When You Throw Out The TV

I remember someone telling me last year. "Life begins when you throw the TV out!" I thought that was a strange thing to say but we have been doing the same thing the last 6 months. Got rid of all the satellite and all the stuff everyone says you need. You gotta watch this, you gotta watch that. The result was a larger appreciation of little things. I enjoy my runs so much more than I did before. They are harder than ever for me and yet they don't seem to bother me much. It has also given me a renewed life for writing. After I wrote my first book some many years ago, I stopped writing. I am hoping to change that with an inspirational book I am working on. Here is a poem I wrote in my head on today's run. Enjoy!

From The Depths of Despair

by Vin Gleason

You say life isn't fair
But have you really given it your all
Left it all out there
And you continue to fall

Life has sent me
to the depths of despair
but I am a fighter
I will not wear

I am climbing the mountain
Without any gear
But I don't need any
Because I have no fear

Today I rise up
From the Depths of Despair
I take the flight
Unto the Air up there

As I stand on the mountain top
I put both hands in the air
I grasp my sense of self
and say bye bye to despair!

Written in my head on todays run! LOL

TW2G Week #5 In The Books! Go MOM!

2009-09-26T20:29:00.000-07:00

TW2G Week #5 In The Books

This new program we designed is for those who want to improve their times in their 5k-8k events. It is a program that is old school pre style with many speed sessions. It has the style of Kevin Collins and Jeremy West. The speedwork is Collins style. I love it. This week hurt because I was sick all week but I wasn't about to fold to a mere sickness. It was nice to eclipse the 34 mile run mark again for the first time in a long time. Next week will be the longest week I have run since January training for Boston. So I am very happy that the rehab has gone well and I am back improving again. I am looking forward to the 50 mile relay on the 10th!

I have to say that many have looked at the program and a couple have been a little nervous about the work on the program. It is hard but any good thing you have to work at. My mom has worked her butt off through 5 weeks on the program. The result so far is taking nearly 2 minutes off her mile in certain workouts. She is also doing the "speed work" portions of the program. Great job out there mom! Now pick a race this fall! Just Do it!

Week #5 Program

Here was a look at the week #5 Program: (I did all of mine in 5 days due to events going on this weekend. So you can arrange it to fit your schedule.)

Week #5 32-34 Miles per week

Monday- 22 min warm-up, 3x 3 min intervals, 2 min rest intervals, 4 x 100 meter sprints 22 min cool down (8m) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 22 min warm-up, 3mile tempo run, 22 min cool down (7.5) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

Second Chances: Player Ends Game With Noble Gesture

2009-09-25T04:45:00.000-07:00

I came across an online article this morning I felt worthy of sharing. It reminds me that sometimes we fall and we make mistakes. When we are surrounded by good people they pick us up and get us back on our way. Please take the time to read this story. I really liked it!

Arkansas Player Ends Game With Noble Gesture

Story by Luke Matheson (Arkansasvarsity.com)

"Thamail Morgan took the kickoff and headed up the field.

He was at the 20 ... 30 ... 40

He had been avoiding, dodging or just simply running through tacklers on the way. Football always had come easily for Morgan. This game was no different. By the time he hit midfield, only open space was ahead of him. The two-time Arkansas all-state selection was headed for a touchdown.

40 ... 30 ... 20

He glanced at the clock and saw the final seconds ticking away. He realized his team, Cave City, was on the way to a victory over Yellville-Summit, comfortably ahead, 34-16. He also realized two other things: This wasn't an ordinary game. And he wasn't the same Thamail Morgan.

When he reached the 2, he stopped. He took a few steps back and took a knee at the 5-yard line."

Read the rest of the article at http://arkansasvarsity.rivals.com/content.asp?CID=992976

The Girl Who Thinks She Can

2009-09-23T11:05:00.000-07:00

Today is my sisters last home meet. No invitational this year due to funding! Gotta love it! I have been sick in bed most of the day after my run. I remember a poem my friend Steve sent me. So I edited it for my sister and her meet tonight! Go Get Em Meg!

THE GIRL WHO THINKS SHE CAN

by Waler D. Wintle (edited by me)

IF YOU THINK YOU ARE BEATEN, YOU ARE
IF YOU THINK YOU DARE NOT, YOU DON’T
IF YOU WOULD LIKE TO WIN BUT YOU THINK
YOU CAN’T
IT’S ALMOST A CINCH YOU WON’T
IF YOU THINK YOU’LL LOSE ,YOU’RE LOST
FOR OUT IN THE WORLD WE FIND,
SUCCESS BEGINS WITH A GIRLS WILL,
ITS ALL IN THE STATE OF MIND
IF YOU THINK YOUR OUTCLASSED, YOU ARE
YOU’VE GOT TO THINK HIGH TO RISE
YOU’VE GOT TO BE SURE OF YOURSELF
BEFORE YOU CAN EVER WIN A PRIZE.

LIFE’S BATTLES DON’T ALWAYS GO TO THE
STRONGER OR THE FASTER GIRL,
BUT SOONER OR LATER, THE GIRL WHO WINS
IS THE GIRL WHO THINKS SHE CAN.

Mid Run Injuries and Trouble Spots Articles

2009-09-21T09:51:00.000-07:00

The one thing I hear from every runner is the everyday aches and pains. Many times they are uncomfortable pushing through the pain. Heck I don't blame them. Many ask me why I push through the pain. I do it for a high purpose. When I run, I run inspired to make change. Not to set some all time PR. Though sometimes you do set a PR while your out there and just love it when it happens. Below are some tips that were posted today about "Trouble Spots":

Cool Running- 6 Solutions to Mid Run Mishaps

These are 6 possible scenarios that many of us face. Also at the end I will post a link to other common injuries: Article Link

"Oh No! Muscle Cramp

Recovery Plan: Stop running and apply pressure to the muscle. Press firmly for 15 seconds — don't massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk at first, then slowly increase your pace.

Oh No! Blister

Recovery Plan: In a short run or race, keep going. Otherwise, it's best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.

Oh No! Side Stitch

Recovery Plan: Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn't help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch.

Oh No! Ankle Turn

Recovery Plan: If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you'll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step — that's a sign of a fracture.

Oh No! Stumble and Fall

Recovery Plan: Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you'll be shaken up.

Oh No! Stiffness After a Pit Stop

Recovery Plan: Keep your breaks brief — two minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don't resume your prior pace right away."

Trouble Spots

Check out the online article called, "Trouble Spots!"

This will give you some more information on running injuries.

College Running: The Snake & The Mason/TW2G Week 4

2009-09-19T20:23:00.000-07:00

College Running: The Snake & The Mason

I've been following two local college runners from the CNY area. Both have class on and off the grass and are great local talents. Jake "The Snake" McAndrew and Chris Mason. Jake for those who don't know was the winner of the Great Race 5k. Chris like I stated a couple weeks ago in my blog runs for Middle Tennessee State. As of today MTSU cross country was ranked in the top 10. I have been blogging the runs every weekend.

Jake "The Snake" McAndrew

Jake won his first event of the year for Lemoyne and today competed at the Mountaineer Flatland Invitational. "Mansfield, Penn. - During the first annual Mountaineer Flatland Invitational on Saturday, senior Jake McAndrew (Oswego, N.Y./Oswego) placed 5th overall in a field of 49 runners as the Le Moyne men's cross country team tied for fifth place in the 10K event." (Lemoyne XC Website)

Team Results

Le Moyne Men's Results
5. Jake McAndrew (32:19.90), 31. Nicholas Cutter (34:06.50), 36. Evan Oustrich (35:06.05) 39. Patrick Micaroni (36:47.40), 42. Matthew Carey (37:43.10), 44. Patrick Shaffer (38:11.40), 45. Nicholas Sadlocha (38:24.00), 47. Josh Graves (39:27.90), 48. Justin Trombetta (45:46.70), 49. (45:59.10)

Le Moyne Women's Results
11. Emma D'Ambro (22:40.80), 16. Gina Micaroni (23:09.50), 59. Erin Hudson (25:36.30), 66. Chelsea Gibson (26:20.40), 69. Kimberly Thompson (26:35.10), 72. Ashley Myers (27:17.60), 73. Angelina Baggetta (28:06.40), 74. Anna Rich (28:45.30).

Chris Mason

I speak with Chris from time to time and read his facebook posts. He has been working hard and putting in workouts that he says are some of the best workouts he has done. He is running on an incredible team that according to the website is ranked in the top 10 in D-I cross country. Here is information from today's meet as per the MTSU website:

"Festus Chemaoi led the Blue Raider men's for the third straight week as he placed third overall in the men's 8,000 meter race. Teammates William Songock and Chris Mason rounded out the top three Blue Raider finishers. Isaac Biwott and David Emery also continued to improve in the fourth and fifth spots." This meet was an unscored invitational.

I wish both runners continued success!

TW2G Week #4

On a side note I have finished training in TW2G week #4. The workouts are getting tougher and tougher but are fun as well. It is great to do slower workouts and be faster then I was in sprinting workouts years ago. Here is a recap of my week:

Monday 18 min warm up 8 x 1 min sprint intervals with 1 min rest and 18 min cool down
Tuesday 5 miles easy
Wednesday 18 min warm up 2 mile tempo run 18 min cool down
Thursday 4 miles easy
Friday 3.12 miles mid run
Saturday 8 mile long run with second half intervals

Total week mileage 32.5. I am very happy it is only the second time I have gone over 32 miles since the injury before Boston. I can't be happier! I am looking forward to the 50 mile relay in a couple weeks!

Until next time....Keep on running!

The Man Who Thinks He Can

2009-09-19T05:11:00.001-07:00

A friend shared this with me and I want to share this with all you. I had posted a small portion of this as a quote some time ago.

THE MAN WHO THINKS HE CAN

by Waler D. Wintle

IF YOU THINK YOU ARE BEATEN, YOU ARE
IF YOU THINK YOU DARE NOT, YOU DON’T
IF YOU WOULD LIKE TO WIN BUT YOU THINK
YOU CAN’T
IT’S ALMOST A CINCH YOU WON’T
IF YOU THINK YOU’LL LOSE ,YOU’RE LOST
FOR OUT IN THE WORLD WE FIND,
SUCCESS BEGINS WITH A FELLOW’S WILL,
ITS ALL IN THE STATE OF MIND
IF YOU THINK YOUR OUTCLASSED, YOU ARE
YOU’VE GOT TO THINK HIGH TO RISE
YOU’VE GOT TO BE SURE OF YOURSELF
BEFORE YOU CAN EVER WIN A PRIZE.

LIFE’S BATTLES DON’T ALWAYS GO TO THE
STRONGER OR THE FASTER MAN,
BUT SOONER OR LATER, THE MAN WHO WINS
IS THE MAN WHO THINKS HE CAN.

Carbo Loading: The Myth, The Facts and The Ahlborg Method

2009-09-15T16:55:00.000-07:00

Carbo Loading

I hear many runners say, "oh man it's race day, I gotta eat a ton of bread or pasta." That is fine and dandy but what did you eat the previous 4-5 days. I have done exercises where I would carbo load and not carbo load before a race. What I found was that my performance was nearly the same within 04 seconds. However when I didn't carbo load my muscles and body was tired. I think the art of eating everything in site the day before the race is not effective. A proper week in and week out carbo loading plan is needed. I am going to explore the Ahlborg method. The Ahlborg method is a race method that seems to be effective. Recently I trained similar to this method. It's also something that you hear about many Kenyan Marathoners doing. It does have it's set backs but if you are racing every weekend then that is your strenuous workout on the plan.

The Ahlborg Method: Pro's and Cons

"Ahlborg came up with a seven-day carbo-loading plan in which an exhaustive bout of exercise was followed by three or four days of extremely low carbohydrate intake (10 percent of total calories) and then three or four days of extremely high carbohydrate intake (90 percent of total calories).

The Ahlborg
Carbo-Loading Method

Perform an exhaustive workout one week before a long race (90 minutes-plus).
Consume a very low-carb diet (10%) for the next 3-4 days while training lightly.
Consume a very high-carb diet (90%) the next 3-4 days while continuing to train lightly.

Trained athletes who used this protocol in an experiment were able to nearly double their glycogen stores and exhibited significantly greater endurance in exercise lasting longer than 90 minutes.

After these results were published, endurance athletes across the globe began to use Ahlborg's carbo-loading plan prior to events anticipated to last 90 minutes or longer. While it worked admirably, it had its share of drawbacks.

First of all, many athletes weren't keen on performing an exhaustive workout just a week before a big race, as the plan required. Second, maintaining a 10 percent carbohydrate diet for three or four days carried some nasty consequences including lethargy, cravings, irritability, lack of concentration and increased susceptibility to illness. Many runners and other athletes found it just wasn't worth it."

Article found at http://www.active.com/nutrition/Articles/The_evolving_art_of_carbo-loading.htm

Gotta Have Goals: TW2G Week #3 Over!

2009-09-13T11:31:00.001-07:00

“People are not lazy. They simply have impotent goals / that is, goals that do not inspire them.” -Tony Robbins

You Gotta Have Goals

Far too much do I see people get all excited about running only to lose interest within 3-4 weeks. You have to have a goal. If you are just running aimlessly with no control, your going to falter. You have to have a goal or something to look forward to. Something to keep you going and keep things in perspective. Get on a training program and set a goal!

Today's Training

I was a little down that none of the people who asked me to bring this training program to Auburn showed up. This is the time we should be working together. Like always I move on and I keep on training. Don't let other people's shortcomings effect my life. Today I started my week #4 a bit early. Normally I take Sundays off but with the thought of the group runs, I moved it up a day. Today's workout was an 18 minute warm up, 8 x 1 min sprint intervals with 1 min rest and a 10 min cool down. Here is a recap of TW2G Week #3. I actually finished my week a bit higher at 30 miles per week run.

Week #3 26-28 Miles per week

Monday- easy 4 then 12 x 100 meter sprints (Ab Core Part 3)

Tuesday 5 (Optional Weight Training)

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

Thursday 3

Friday 3

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Stay True to yourself and follow through with your word! Follow your goals!

Blue Raiders Update: Operation Pack Run

2009-09-12T04:12:00.000-07:00

As promised I am going to blog the weekly races of our local runner Chris Mason. Last nights meet has a team orientated theme. The goal was to stay as a pack for 2 miles. I think not only does that show how good these athletes are but that sends a message that the team is better than the individual. I wish more athletes would send that statement. This was once again an impressive team performance.

Teams Sweep at UTC Opener

Here is a snippet from the Blue Raiders website about yesterdays race:

"The men's squad ran a solid team race staying in a tight pack for the first two miles of the 5,000 meter race before Festus Chemaoi and William Songock pulled ahead to battle it out for the final lead. Chemaoi edged Songock in the final 1,000 meters to keep his perfect 2009 record in tact, winning in a time of 15:30. Songock placed third in 15:44.

The remaining men's team was led by Chris Mason who placed eighth in 16:12 with Isaac Biwott and David Emery both pushing hard finishing with a time of 16:17 placing 11th and 12th, respectively. Josh Wheeler placed 38th in 18:25."

The rest of the story can be found at: http://www.goblueraiders.com/content.cfm/id/40896

Race Results: http://www.goblueraiders.com/content.cfm/id/40899

Don't Let Anyone Hold You Down: Go For Your Goals

2009-09-10T10:19:00.000-07:00

"If you don't know where you are going, you will probably end up somewhere else."
~Lawrence J. Peter

Go For your Goals

This will be my once a year rant. I have been receiving many emails from people in their running and fitness goals. The thing I found out is that many want to embark on an amazing journey but can't figure out how to take the first step. Some that have taken the first step are held down by others who don't want them to succeed. My advice for the day is: Don't Let them hold you down. If you want to run a 5k, then do it! If you want to run a marathon then do it! It's that simple. Make a goal (Dream), See yourself doing it (Believe)...then go out and do it...(Achieve)

Training Smart

The one thing I didn't do when I started was train smart. I would get anxious and excited and always end up hurt. It's normal for a beginner but I learned as I went. The one thing I learned right before Boston is how to train and listen. Do what needs to be done to get by and protect any injury.

Three Steps I learned are:

1. Have a good training program. I don't mean one of those plug your numbers blah blah programs from runners world either. Get a program that is customized to you and your schedule. Then you will reap the rewards. I once did a runnersworld program that did not custom to my body and it was a nightmare. Thankfully I had good people in my corner to set me straight.

2. Train Smart. Don't do speed workouts the day before a race. Come race day your spent. I have people telling me they are practically racing everyday. They are trying to get faster but are burning out. Well that is because your not incorporating enough rest in your schedule. Rest is more important that hard days. Put your hard workouts in early in the week. Easy workout 48 hours before any Saturday race. Rest and easy (talking pace) runs are key to a good workout plan. Thanks to Jeremy West for the work with the new program.

3. Listen to your body. The most important step. You can push through pain and soreness but listen to your body. If you feel like your gonna fall over out there then you might. It may mean like some newbies I know, your running too hard everyday. When you get burned out it is important to rest and renew your energy.

Everyone have a wonderful day! Go for your goals! Don't let anyone or anything hold you down!

TheRun4Life Challenge This Sunday at Noon

2009-09-08T13:27:00.000-07:00

“Challenges make you discover things about yourself that you never really knew. They're what make the instrument stretch-what make you go beyond the norm.”-unknown author

TheRun4Life Challenge

This Sunday I am going to kick off a new program. Some wonderful people gave me the idea of doing personal and group training. Anyone interested please let me know. I have done many free plans and event planning for people and organizations. I would appreciate if you could spread the word in this tough time.

TheRun4Life Challenge is what you make of it. Do you want to take a minute or two off your 5k? Do you want to lose 20lbs? Do you want to increase energy and feel better? If you want to do any of those things, contact me. I can help you write and reach your goals.

For more information go to http://therun4life.org/TheRun4Life_Challenge.html

or for a flyer go to http://therun4life.org/uploads/personaltrain4.pdf

A Classic Labor Day! Great Job Everyone!

2009-09-07T15:41:00.001-07:00

Everyone did an amazing job in the Mason & Grant Labor Day Classic. It was a cool start and a hot finish. It was a challenging grass course and one I wont forget anytime soon. The race had everything in it from Speed on the lead, people falling down and a great kids fun run! I want to congratulate Amy Spin on her course record setting run in the women's 10k run. Anyone interested in results or photos can go to http://www.therun4life.org

Both results and photo links are active at this time! It was nice to see so many people out there on Labor Day. Great job all and I hope to see you soon!

Labor Day Classic: TW2G Week #2 is Over

2009-09-06T04:58:00.001-07:00

Mason & Grant Labor Day Classic
5k, 10k, and 1 Mile Fun Run
Monday September 7th Run starts at 10am
Registration from 9am-9:45am

Location: Emerson Park (Fee to Park $2)

Course: Grass Loops run within beautiful Emerson Park.

Facilities: Come dressed to run.

Awards: Age group awards and m/f course record

Race-Day Reg: 9am- 9:45am Emerson Park Pavillion

Entry Fees: $10.00 5k and 10k run Fun run FREE

Amenities: Race Time Child Watching

Proceeds go to Auburn High Cross Country

_____________________________

TW2G Week #2 is Over

Well another week is in the books. This week my quads reared their ugly head. Thankfully though no knee problems which is a plus. Everyday training is like walking on eggshells. You never know when your going to wake up this knee problem I have. So I run on. My week was a little different with the race coming up. I did a 27.5 mile week. Here is a recap of week #2 on the program.

Week #2 24-26 Miles per week

Monday- easy 3 then 10 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then 6 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday easy 4

Saturday Beginning Runners will do a 6-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Sunday Off Day

Chris Mason: A Light in Dark Times

2009-09-05T04:46:00.000-07:00

Chris Mason: A Light in Dark Times

With all the talks of a bleak local economy, one runner out there continues to bring light to dark times in Central New York. Chris Mason, a native of Auburn, ran his first Div-I race yesterday at the Belmont Invitational. Many newcomers are content to just blend in the pack in their first race. Not Mason who is shown on a Middle Tennessee State running site, going to the lead.

Chris finished a strong 5th overall with a time of 15:47. His teammates Festus Chemoi won the event in 15:11 and William Songock 3rd in 15:36. The Blue Raiders won their opening event edging out Belmont.

Many of you know Chris from his many winning conquests in our area. This year he won our first annual Majorpalooza Run4Life 5k.

He then went on to finish 24th in The Boilermaker. An amazing showing out of 11,000 athletes. Recently finished 4th in the Great Race just a couple weeks ago.

We need more positive news in this community. With that being said I am going to blog all of Mason's meets to the people of Auburn. I am not the greatest writer in the world but I will do what I can to get the information back. Therun4life wishes Chris continued success on the upcoming season.

For those who want to read more information about the cross country team can check out the following links:

Yesterdays Meet

Chemaoi wins Belmont Opener - GoBlueRaiders.com

Photo Gallery

http://www.goblueraiders.com/gallery.cfm/id/40747

Middle Tennessee State Cross Country Media Guide

http://issuu.com/goblueraiders/docs/09_guide?viewMode=magazine&mode=embed

Upcoming Schedule

http://www.goblueraiders.com/schedule.cfm/sport/trackxc/season/2009

Support The Run4Life: Training Starts September 13th

2009-09-03T05:58:00.000-07:00

Support TheRun4Life

No fancy quotes today. I am thinking of the many emails that I have received over the last couple years. If I had to guess I would say a couple thousand. I am so happy to know that the concept that my kids and I started has touched so many lives. We have created almost 100 events big and small over the last 3 years. Most of them fundraisers for different things in the community or for children's hospitals. I want to thank many of you for all of the support and ideas. I love this area. I love the fall 5k runs, the people, the places and everything that goes with each. However we have partnered with many organizations and made their charities much revenue while not taking a dime. We are hoping now for their support in keeping our programs going. As many of you know I am an honest and open guy. I have received a small offer to move therun4life out of state. One that I may take because of our financial state. I declined an offer about 6 months ago because the hard work and relationships in the community outweighed the money. Now things are different and I have to provide for my children. So in this time I also expect your understanding. I am not 100% on the decision yet but I know that as of January I will have to make a decision.

Training Starts September 13th

We have started training programs in the Auburn, NY area. The information is located at http://www.therun4life.org for further details.

TW2G Program

Today's program is pretty easy. It is a 4 mile recovery run. Leg's are stiff from yesterdays 8.2 mile run. 10k of it being a tempo run. I am getting ready to run the labor day classic 10k. I have never run a 10k and I want to do so to finish my running goals.

Sprints & Quads: TW2G Day #10

2009-09-02T11:52:00.000-07:00

"I have always sensed the exhilaration and independence of being self-propelled. Besides, you can jog while pushing a baby carriage. Maybe I'm a product of Wonder Woman comic books."-Nina Kucsik

Sprints & Fast Twitch Muscles

On the TW2G program there are many days that start off with small periods of sprinting. The short periods of sprinting help your body adjust to the longer periods of harder runs to come. Many don't think of the importance of fast twitch muscle fibers and how they control how we run. There are over 200 million muscle fibers in our bodies. It is our job in training to key on the fast twitch muscle fibers. It is important that we stay mentally positive during these workouts as well as the workouts can get quite grueling. I found it interesting this chart I found on the Internet. It states that the sprinter is almost equal to the cheetah in percentage of fast twitch muscle fibers that are called on. Nearly 83-84%. While the distance runner only calls on 25%. So what did that tell me. It told me that we need to sprint more and recover. After only a 3rd session of sprints I could already feel the difference in my runs.

Table 1: Fast-twitch muscle percentages compared
Subject	Fast-twitch muscle fibre (%)
Sedentary	45-55
Distance runner	25
Middle distance runner	35
Sprinter	84
Cheetah	83% of the total fibres examined in the rear outer portion of the thigh (vastus lateralis) and nearly 61% of the gastrocnemius were fast-twitch
Adapted from Dick page 109⁽¹⁾ and Williams (97)⁽²⁾

http://www.pponline.co.uk/encyc/fast-twitch-muscles.html

Sprint Recovery

Now the one thing that myself and many others will have an issue after repeated sprints are quad soreness. This is fairly normal. It is important that you treat it right away or issues can come up. In the last 24 hours I have done a remedy of 20 minutes ice, followed by warm baths. Some will do ice baths and it works too, I just don't like em. I repeated this 4 times. On the day after I applied bio freeze to kill some of the muscle pain and it's nearly gone. When you start up with high repetitions of sprints you most likely will experience some quad pains. Don't let it discourage you because in a couple weeks, after repeated workouts, you won't feel it again. It is your body getting used to the workouts.

TW2G Day #10

Today my program changes around a bit. Even though I am battling the quad soreness from the sprints, I am doing a 6 mile tempo run. I moved this around to make room for an easy day on Saturday. I always want an easy day two days before a race. If you put in hard workouts two days before the race, you will get DOMS issues. This will hinder your performance. For everyone else doing the TW2G program today is 3 miles easy. 6 x 100 meter sprints and the part 3 ab core section.

Beginning Running Injuries: TW2G Day #9

2009-09-01T03:16:00.000-07:00

“Pain is inevitable. Suffering is optional." -Unknown

Beginning Running Injuries

I was talking yesterday about rest. Whay happens when you don't get enough of it. The result is the body starts to breakdown. Let me tell you I have learned that from experience. I've learned that rest and proper treatment is key to any successful running plan. I mean when we set out to run we know we will have some pains occasionally. So don't worry about the pain. It will come and go. The pride in yourself will last a lifetime! I was reading up on some beginning running tips from Hal Higdon. I think they are also tips us old timers need to put back into our memory banks as well!

Hal Higdon Article Here

TW2G Day #9

Well today wasn't anything special. It was an easy 5 mile run. I changed the schedule around because I took my 5k speed prep off for Saturday due to the Labor Day Classic 10k I am going to do just 2 days later. I don't want DOMS ruining my race for me. These also means that tomorrows workout will move as well for me. (Everyone else stay on the program unless your running the labor day classic) Tomorrow will be a 10k Tempo run on the labor day course. That's it for today. I've noticed I am already stronger in week #2 then I was last week.

Why Rest is Important? TW2G Day #8:

2009-08-31T06:00:00.000-07:00

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” -Ralph Marston

Why Rest is Important?

I am no genius or speedster when it comes to running but I have become good at teaching newcomers. The big issue I see with nearly everyone is rest. They are all excited about their programs. (Yes Kevin I remember you yelling at me about the same thing and it's finally sunk in) I sometimes hear stories from people saying they were on this workout program or that workout program and burned out. The common thing I find is they were doing too much. You can have the best workout plan in the world and it is worthless if you don't plan proper rest into it. Rest is just important as that speed day is. When the body says No, You won't go!

Read this article below about rest in training programs.
DON'T FEEL GUILTY ABOUT TAKING A DAY OFF

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

TW2G Day #8: Speed Intervals

I felt fresh off a REST day yesterday and it showed today. My legs started off a bit weary but on the hard workouts they came through for me.

Workout #1: 3 Mile Run
Workout #2: 10 x 100 meter intervals (100 meter rest intervals in between)
Workout #3: 10 Step Ab-Core Workout

Change to 10 Step Ab Core

Because the side step portion of it is not only hard balance wise for some but it is hard to find an adequate step to do side ways sprints and hoists. So I have replaced it in the workout with 100 stairs as the last workout of the day.