Meet Tess Harvey!

Age:  32

Where do you currently live:  Wilbraham, MA

Occupation:  Research Manager

Family (kids, spouse, pets):  2 dogs

Have you been a part of TR2E? If so, how many years?  This is my first year!

Why did you choose to fundraise for Vermont Adaptive? Witnessing the ways that the outdoors change people—building confidence and feelings of self-efficacy as well as the healing power of fresh air, nature, and time outside—has meant the world to me and my connections. Vermont Adaptive is one way to help others who may not have the easiest path to outdoor recreation have those same experiences. 

Number of Ultras run: A lot. Do I have to count? Over 20. 

Name and date of first Ultra:  TARC Fall Classic 50k in September 2015

What is your best race experience:  The year after I faced hospitalization with pulmonary embolisms I trained hard and PR’d in every distance I touched (5k, half marathon, marathon, 50k, 50m) as well as finishing my first 100 miler. 

Who do you admire in the Ultrarunning community:  Emelie Forsberg displays such happiness and joy in every race and all her training, she embodies being connected to nature while still pushing her body to perform. I admire Courtney Dauwalter for the same reasons! 

What is your biggest fear:  spiders and heights freak me out!

What’s your favorite comfort food: Grilled cheese

What race is on your bucket list:  Maybe Western States one day would be exciting

What makes you happy: Watching my dogs play in the woods

What is your biggest pet peeve:  Traffic! 

What are your goals for Vermont 100? 

A: to finish under 28 hours with a smile 

B: To finish with a smile 

C: to smile

Where do you see yourself in 10 years: 

Hopefully still running in the woods with my dogs every day. 😊 

How to Leverage Social Media for Fundraising 

I have been blessed to have many of my friends and family use social media over the years and this has really helped my fundraising cause. I’m going to share some of my tips and tricks for using social media to help your fundraising.

First, I would encourage you to get a domain from GoDaddy to link your fundraising page to a website name you create. This could be something catchy and it’s going to be smaller than your PledgeReg URL. I have created mine and it is www.therunningdad11.com. I put this URL in all of my fundraising posts.

Second, I try to really take advantage of matching opportunities. I really post a lot during Giving Tuesday and also tell people to check with their employers about donation matching. This allows people to feel like their dollar is going further than they thought it could. I will post several posts throughout the day on social media talking about the cause. I make sure I don’t ask for money, but tell people the cause their money is going to when they donate. Each time I get a donation, I also make sure I thank the person who gave the donation. I will even make sure I thank the anonymous donors. I add them in at the end of the post by saying, “Thank you to the various anonymous donors that donated today.”

Third, I try to make sure everyone is very aware of my goal and I set interim goals as well. I will tell people if I raise $XXX.XX by this time of day, I will do this. Last year, I said I would run a race in a tutu if I met my goal. This year, I said I would run a race dressed as our school librarian. Each year, my friends and family helped me crush my goal. I make sure to post several times a day giving updates where I am toward reaching my goal. When someone hears how close you are to your goal, they are likely to want to be the person to get you passed your goal. It is really cool to see how many people care about you and want to see you succeed. 

Lastly, you have to do what is comfortable for you! I am comfortable using twitter, facebook, and Instagram. Not everyone is, and that is perfectly okay. I’m good with posting live updates and letting people see me. Other people might only want to post once or twice because they are hesitant to ask for money and that makes sense too! In the day and age with social media, the way it is, it is a great tool to reach as many people as possible. You may even be surprised that your friends will share your post and it will reach their friends.

Do what works for you, have fun, and happy fundraising! -Robert Gantz

A bit more about Robert 

Robert is an avid runner, and new to the ultrarunning scene.  He is married to his wife Meghan and have 2 kids, Sebastian and Sophia.  Robert is retired from the Air Force and now teaches first grade to a group of 19, 6 and 7 year olds. "It is a blast and I've always wanted to be a teacher. I can't wait to cross the VT100 finish line!"  Robert's enthusiasm and spirit are a bright light to our team.  We are super grateful for his love of Vermont Adaptive and all he does for the cause and the team. Go get that buckle Rob! 

 Meet Adam Dyas!

Age:  44

Where do you currently live:  Columbus, OH

Occupation:  Supply Chain Finance for Wendy's Company

Family (kids, spouse, pets):  Wife (Lauren), Son (Jack, 6), Daughter (Abigail, 4), Cat (Spaulding)

Have you been a part of TR2E? If so, how many years?  My first year

What is your connection to Adaptive Sports? Why did you choose to fundraise for Vermont Adaptive?  I don't have a direct connection to adaptive sports.  I'm choosing to fundraise for Vermont Adaptive as a result of my own experience with restorative and contemplative benefits of sport.  In my mid-thirties, I finally found my bottom with addiction.  Eight years later, I'm still sober.  A lot went into my recovery.  Some time was spent in a rehabilitation facility, lots of time in the rooms of a 12 step program and more time spent in running shoes.  Ultrarunning pushed me past the point of just healing.  Pass the point of just maintaining.  Running past the marathon distance brought me to a place beyond just believing I could do hard things. I knew I could do them.  

Number of Ultras run: 26

Name and date of first Ultra:  JFK 50, November 21, 2015

What is your best race experience:  The Antelope Canyon 50 mile in 2018.  This race has all the hallmarks of a good ultra - great volunteers, efficient logistics and a well-marked course.  There’s also a lot of other stuff going on.  You’re running and preparing in and around the Navajo Nation through a totally alien and astounding landscape.  It is beautiful, it’s tragic, it is eye-opening and it’s uplifting.  I’ve never run anywhere or anything else that felt so significant and it continues to impact my thoughts and actions to this day.

Was there a specific person or event that has influenced or inspired you?  There's so much inspiration and so many different types of inspiration in running that I'm hard pressed to identify a single individual.  Watching people run blisteringly fast 13 hour 100s is amazing and their talent and training is certainly inspiring.  To see people run FKTs along trails that are thousands of miles longs is a testament to their grit and determination.  Following the careers of runner who have been in the game for 10, 20 or 30 years is inspiring when one thinks about their commitment and dedication.  But the most inspiring people are those you see at an aid station in states of complete mental, emotional or physical destruction.  You watch them try to pull themselves back together.  You watch their crew and the aid station volunteers try to fix them.  A lot of the times it doesn't work and that's the end, but sometimes you get to see them get up and go back on course.  Sometimes they end up passing you later in the day.  Those are the most inspiring people to me.  They had to climb more than just the mountains on the course to overcome the challenges set before them on that particular and they were victorious in that effort.

Who do you admire in the Ultrarunning community:  Karl Meltzer and Maggie Guterl.

What is your biggest fear:  Something happening to my kids.

What’s your favorite comfort food:  Flank steak, lima beans and mashed potatoes.

What race is on your bucket list:  The Eiger Ultra Trail 101k

What makes you happy:  My family, the New England coast and getting to the top of almost any mountain in the George Washington National Forest.

What is your biggest pet peeve:  People who don’t care about other people.  To quote a wise man, “Without people, you’re nothing.”

What are your goals for Vermont 100?  I'd like to beat my VT100 2019 time!

Where do you see yourself in 10 years:  I hope to still be running ultras and I hope I’ve managed to check some items off my bucket list.  Hopefully, I’m still looking for and finding ways to give back to the community I’m a part of and helping people realize their own dreams.  We keep making noise about moving to Vermont, New Hampshire or Maine, so there’s a good chance that’s where I’ll find myself in ten years.  

Strength Training and Cross Training for Runners

Read this only if you want to get faster, fitter and stronger in order to make it to the finish line of your ultra race!

What if I told you that replacing a run or two per week to strength train and cross train will actually make you a faster, fitter, and stronger runner?   

Not only will it make you faster and stronger, but it will help you prevent burnout and injury.  

As a runner of almost 30 years, and a strength coach for 18 years, I often see runners and endurance athletes like ourselves skimping on the importance of strength training in favor or more mileage, and in most cases….junk mileage.

Best selling author, Ben Greenfield, refers to this as “black-hole training” in his epic endurance book Beyond Training.

Avoiding the black hole to run stronger, faster, longer...

How to avoid “black-hole training” you ask? Well, without going down the rabbit hole and getting too sciency, a runner needs to properly cross train including strength workouts.  

“As to methods, there may be a million and then some, but principles a few.  The man who grasps principles can successfully select his own methods” - Ralph Waldo Emerson.  

Keeping things really simple and easy to implement for per our boy Ralph above, we need to focus on a some simple principles:

• Keep it simple to stay consistent
• Strength train 2 times per week. During the off season 3-4 times per week..
• Use High Intensity Interval Training (HIIT) in our strength training, as well as run training
• Increase either volume or intensity to build strength and endurance
• Focus on multi joint exercises

In terms of training as an endurance athlete...a HIIT workout is most effective for building your VO2 max as well as your endurance engine.  In studies involving subjects that performed 8 weeks of either a HIIT program or an aerobic-endurance exercise program, the increase in VO2 max was significantly higher in the HIIT group (15 percent) than in the aerobic-endurance group (9 percent).

So a HIIT interval style strength workout not only covers your needs for strength training, but is also the best form of cross training you can do.

Let’s Have Some Fun!

Below outlines some of my favorite strength training moves as a runner and coach, with a sample HIIT format that you can do at the gym or at home.  Per above, keep it simple to stay consistent. 

These workouts are intended to compliment your run training & challenge you, but not leave you feeling absolutely wasted or depleted.

I’ve uploaded videos of the moves below and some additional moves here: https://bit.ly/3shRrBY . You can pick 5-8 of any moves and design your own workout.  Also included are body weight only moves if you don’t have equipment.

Sample routine with weights (dumbbells or kettlebells) - 2 times per week

Timing:  3-5 min warmup. 40 seconds of work, 20 seconds of rest for each move.  3-5 rounds.  1 minute rest between rounds.  To make it more challenging, eliminate rest between moves. 3-5 min cool down.

• Squat Thrusters
• Rows
• Push-ups
• Single leg deadlifts
• V-ups

Sample routine without weights - 2 times per week

Timing:  3-5 min warmup. 40 seconds of work, 20 seconds of rest for each move.  3-5 rounds.  1 minute rest between rounds.  To make it more challenging, eliminate rest between moves. 3-5 min cool down.

• Squat jumps
• Single leg hops
• Push-ups
• Superman's or Pull-ups
• Around the worlds

Those are two great, yet simple, routines that will get you stronger, faster, and fitter when combined with your running training.  Remembering one of our core principles above...as you get better you can either increase either volume or intensity to build strength and endurance.

You can add more weight, sets, or increase reps.  You can play with the timing schemes of 30 seconds on / 10 seconds rest, 40 seconds on / 20 seconds rest, and 60 seconds on / 15 seconds rest.

In the words of Ross Edgley, best selling author of The World’s Fittest Book - “There are many ways to get fitter, stronger, and leaner.  You shouldn’t discriminate against any or strictly favor one.  As soon as you do, you close your mind and limit your potential.” 

As runners we should keep this in mind to take a well rounded holistic approach to our fitness, in addition to just racking up the miles.

And as athletes, I encourage everyone to learn as much as you can about some of the training principles outlined here, as this blog post just scratches the surface. Below is a list of some of my favorite resources if you want to learn more.

Happy Training Team! Stay Strong! -Vin Framularo

Sources & Fun Resources:

• “Beyond Training” by Ben Greenfield: https://amzn.to/3siyleL
• “The World’s Fittest Book” by Ross Edgley: https://amzn.to/3acrqO1
• “Running Rewired” by Jay Dicharry: https://amzn.to/3mMZyVP
• “Run Less Run Faster” by Pierce, Murr & Moss: https://amzn.to/3uULY5L
• “Build Your Running Body” by Pete Magill: https://amzn.to/32e9e29
• “8 Week Strength Program for Runners” by Lisa Tamati & Neil Wagstaff: https://strength.lisatamati.com

A bit about Vin

Vin Framularo is a marketing consultant by day,  and an ultrarunner and coach by night.  Vin's been a competitive runner of almost 30 years and a strength coach for 18 years.  When not leading fun marketing initiatives or running, Vin is an avid skier, snowboarder, and coach at EPIC Interval Training in Connecticut.  This is Vin's 3rd year on Team Run 2 Empower.  His enthusiasm & energy he brings to the team is contagious. 

Let's get fundraising!!

Fundraising Tips by first year TR2E member Ellen Banthin

Fundraising… so many people would prefer to be boiled in oil than ask their friends for money!  Over the past 18 years, I have done marathon related fundraising for several different organizations.  (And raised 50k+ over those years.) I promise, fundraising can be fun, inspiring and rewarding!  

Some of my top tips!

1. Start early!  Most people don’t donate right away. They need time to contemplate what you are doing. 

   
   

   
   

2. Tell people what you are up to, rather than asking for money. Once you explain what you are doing, many will inquire, “Can I donate?”  or “I’d love to support you!”  People will be inspired by what you are doing and want to be a part of it.  

   
   

   
   

3. Social Media is your friend! If you post on Facebook, be sure to include a picture and a brief message about what you are doing with a link to your fundraising page.  Every time someone comments on your post, respond!!  That pushes your message back “up” into everyone’s feed. People will see it again (and again!) and see who is responding to you.  If someone donates, thank them in the post.  Your friends will often be influenced by others' generosity!

   
   

   
   

4. Email-it feels old fashioned at this point, but send a more detailed letter (with pictures) to EVERYONE you have an address for.  This can be a little more detailed, but most people won’t read more than a paragraph or two. Be quick and direct. Include a link to your charity and, of course, a link to your fundraising page. When I say everyone, I mean your friends, your dentist, your neighbors, your hair stylist, your kid’s friend’s parents, etc. You will be surprised by who responds. (I usually take people off the email list once they've donated.) 

   
   

   
   

5. Send letters-yes, by snail mail.  Some people prefer a letter. You can print out a bunch, use color if you can, include Vermont Adaptive logo and/or a picture of you.  The key-here you can add a handwritten note. This goes a long way with older family members and friends you haven’t seen in a while.  People love to hear directly from you.  Be sure to include information on how to donate by check. The same people who prefer a letter may prefer to donate by personal check. Have them send it to you. It is much easier to keep track of offline donations if they go through you. (Also, see #7) 

   
   

   
   

6. Contact everyone, in multiple ways, many times.  Often, people won’t donate for months, but will love to read your updates and follow what you are doing.  Eventually, they will donate!  

   
   

   
   

7. Thank everyone who donates right away!  Email, Facebook message or hand written note.  Again, use your discretion as to what medium works best, but let people know you appreciate their generosity.  (Sometimes they will donate a second time!) 

One of my favorite things about fundraising is hearing from so many people from so many different areas of my life. It’s such a great way to connect, or reconnect with old friends or family members you haven’t heard from in a while. This year in particular, it is a great excuse to check in with friends and neighbors, have a conversation and share a bit about what you’ve been up to.  Good luck!! 

A bit about Ellen

We are thrilled to have first time team member Ellen Banthin join us!  She grew up in RI, but has lived in MA with her husband and two teenaged kids for the past 20+ years.  Ellen is no stranger to running for a cause, as she's run and fundraised for numerous charities at the Boston Marathon for 12+ years!! She ran the VT100k in 2008, and is excited to be running it again this year. 

 


"Running is something I have always done. As early as high school I was out running 5-7 miles several times a week, just because.  I played field hockey and ran track, but nothing compared to my addiction to running.  I don't know where the desire for LSD (long slow distance) came from, but it took hold of me in my teens and has never let go.   Certainly there have been years when I have run less, but running has pretty much always been part of my life.  When I see people I haven't seen in many years, one of the first things they often say to me is, "Are you still running?" I want to reply, "Am I still breathing????" but usually politely reply and say "Yes, what are you up to?" :)"

Ellen has been a fifth grade teacher for 26 years!  When she's not working, or running, she enjoys family time, reading, knitting, skiing, and riding her Peloton. Asking her about her goals for the VT100k, "A vertical finish is always my first goal!  In this case, my goal is to a.) finish and b.) in under 20 hours.  I would be thrilled with 15 hours"

 

Meet Aiji Graham

Welcome to the Team!

We're excited to introduce first year team member, Aiji Graham, from Denver, Colorado! VT100 will be his third 100 miler. Let's take a peek into Aiji's life to get to know him a bit better!!

What is your connection to Adaptive Sports? And why are you choosing to fundraise?
I like the mission statement and the ability to help others have fun on the mountain! I am also a retired Naval Officer, and I like that Vermont Adaptive supports Veterans.

Have you gone the distance of a 100 or 100k?
Yes! I've completed the Leadville Race Series in 2017. The Vermont 100 will be my 3rd 100!

Challenging Times - Some Advice

I am sure that many of you are facing similar challenging times with the global pandemic.  There is lots of fear over the uncertain future, there is tons of worry for ourselves and our loved ones, and there are (for many) financial and logistical challenges as we weather this situation.  I don't know about you, but I have been feeling a bit worn down as I process everything, and have also had some issues quieting my mind enough to sleep.  It's tough!

There's nothing I can offer you to ease this situation, but I'll at least provide the following advice:

1. Don't take in too much news!  In the beginning of all this, I was reading many articles and listening to NPR on my way to and from work, and just getting an overload of COVID-19 information. On a drive to Virginia (to do a 50-mile race!) a few weeks ago, my husband and I listened to the news for the first 3 hours of the trip and got a continual stream of COVID-19 news - we finally turned the radio off and streamed an episode of CarTalk just to laugh!