The Run Down - The RunVermont Blog


by leandre on April 4, 2013 · 49 comments

in Giveaway Thursday!

Congratulations to Jane Dunbar who won last week’s GIVEAWAY THURSDAY for a 5-class card at Artemis Fitness. YOU can try Artemis for FREE, too. Just mention RunVermont when you visit the first time.

So here we are, just 7.5 weeks until the start of the 25th Anniversary KeyBank Vermont City Marathon. Even without the glaring reminder of my desktop calendar, I would know we’re getting close.  From my window here at headquarters I can see foot traffic on the Burlington bike bath growing steadily, the buds on the trees below are just starting to show, there’s finally (blissfully) no longer a need to crank the radiator and I have my own new shoes (just so I can pretend I’m training for something other than running circles at the office). There might also be a noted increase of emails in my inbox and steadily rising caffeine intake among the staff, but let’s focus on the brighter, sunnier signs.

This stage in race preparation means that our runners are beginning to log their longest runs of the  season. If you’ve been going it alone up until now and are beginning to think that sharing a laugh or two or hearing the fall of footsteps other than your own might be welcome, consider joining one of the many group runs in the area.

Here’s a list of all the local opportunities we’re aware of. They’re all free and open to everyone no matter your pace.  If you know about a group training for KBVCM that isn’t listed, please make a note in the comments.

In addition to our weekly Hannaford run this weekend, we’re especially excited about the supported GMAA/SkiRack run this Sunday. (What does “supported” mean? It means water and Gatorade every 3 miles and refreshments at the finish, too. If you’ve been eager to try out running a longer distance without wearing a fuel belt, this is a great time to see how that works for you.)

Tonight also marks the return of the SkiRack Social Fun Run, a weekly Thursday evening run of 4-or-so miles that may or may not conclude with an adult beverage. Details below.

Marathon Training Runs
Hannaford Training Runs
Saturdays, March 2, 2013 – May 25, 2013

March 2 – April 6: Hannaford Supermarket, 218 Hannaford Drive (off Shelburne Road), South Burlington, VT. Meet in the entryway.
April 13 – May 25: Hannaford Supermarket, 1127 North Avenue, Burlington, VT 05401. Meet in the entryway.

Runs will follow a traditional marathon training plan with distances as follows:

  • April 6, 2013: 15 miles
  • April 13, 2013: 17 miles
  • April 20, 2013: 18-19 miles
  • April 27, 2013: 20 miles
  • May 4, 2013: 21-22 miles
  • May 11, 2013: 22 miles
  • May 18, 2013: 10 miles
  • May 25, 2013: 2.6 miles (on your own)

Post-workout goody bags for all runners provided by Hannaford will include water, fruit and chocolate milk.

More info
Runs led by RunVermont’s Joy Dubin Grossman. All paces supported; runners will be provided a map with the route each week. Email Joy at or call RunVermont at 802-863-8412.

SkiRack/GMAA Long Runs

  • Join us for 13 miles on Sunday, April 7, 2013 at 8:30 am
  • Join us for 18 miles on Sunday, April 28, 2013 at 8:30 am

SkiRack, 85 Main Street, Burlington, VT

Water/Gatorade every 3 miles. Bagels, bananas, hydration at the finish.

More info
E-mail Howard Kalfus at

KBVCM SkiRack Pace Team Runs

  • Thursday, April 18, 2013 at 6:00 pm, 4-6 miles
  • Thursday, May 16, 2013, at 6:00 pm, 4-6 miles

SkiRack, 85 Main Street, Burlington, VT

Meet our Official KBVCM SkiRack Pace Leaders! All paces and abilities welcome.

FREE! Just come and run!

More info
E-mail Jack Pilla at

Year-Round Community Runs
SkiRack Social Fun Runs
Every Thursday, 6:00 pm, 4ish miles

Meet inside the SkiRack, 85 Main Street, Burlington, VT

More info
These runs are at an easy-to-moderate pace and often conclude with post-run drinks and socializing at a local watering hole.  Questions: Contact the SkiRack Run Center at 658-3313.

Sunday Morning Runs
The Sunday Running Group, co-sponsored by RunVermont and Green Mountain Athletic Association, gathers every Sunday at 8:00 a.m. to do informal, casual groups runs from the The Edge on Eastwood Drive in South Burlington. There is no fee, no membership and no requirement to attend except as you can. The health club is available for the group to use before and after the run. As long as the Burlington Bike Path is clear the runs head out there for an out and back run of whatever distance you are up for. As the snow and ice accumulates the runs head onto city streets. Gatorade and bagels are available after the run. There is always a group introduction before beginning so you can find out who is going what pace and distance.

Every Sunday, 8am

Meet at The Edge on Eastwood Drive in South Burlington, inside the lobby.
(From Shelburne Rd. – turn onto Farrell then onto Eastwood)

Water, Gatorade, and bagels provided as well as use of the club before and after your run.

FREE! Just come and run!

More info
For further information, e-mail Howard Kalfus, visit the GMAA website or call RunVermont at 802-863-8412.

“Run with Jan” Sunday Morning Runs
Every Sunday, 8:15 am (summer 7:45am)

Locations vary, but include the Burlington Bike Path, Richmond, Charlotte, Shelburne, South Burlington and Essex.
Each week’s location is posted here and on the group’s Facebook page.

More info
All paces and distances welcome. Established in 2003 as a Leukemia & Lymphoma Society Team in Training (TNT) fundraiser running group, the Run with Jan group expanded to also include TNT alumni, supporters, friends and visitors over the years. Runners provide their own drinks and/or sports gels.For more information, contact coach Jan Leja at

CitySports Running Club
Sundays at 10:00am

City Sports, 35 Church Street, Burlington VT

Pacer-led, 3-mile and 5-mile loops

Water, granola bars, fruit. Lockers available; bring your own lock.

More info
Contact Heather at CitySports 802-861-6300

This week we’re giving away one of my very favorite products: GARUKA BARS! If you’ve been reading this blog for a while, you may recall the last time we had the opportunity to treat you to these all-natural, Vermont made bars of deliciousness. Admittedly, I wasn’t quite as ravenous when the box arrived this time but that didn’t stop me from tearing one open and downing it in a mere 6 bites.  (Ok, maybe I was hungrier than I thought.)

Garuka Bars are made with only 8 ingredients: Vermont raw honey, peanut butter, 7 whole-grain flakes, dried cranberries, brown rice puffs, light brown sugar, whole peanuts, and a teeny tiny bit of Vermont’s own Cabot butter. Raw honey has been found to be one of the most effective sources of pre-exercise carbohydrates due to its readily combustible glucose carbs. Raw honey is also super low on the glycemic index, which means it provides relatively no peak or crash, just long-lasting consistent energy.

We have 5 packs of 6 Garuka bars each to give away!

To Enter:
Tell us: If your wish was our command, what would we write a blog post about?

PLEASE NOTE: In order to claim extra entries for Tweeting or FB’ing the GIVEAWAY, you must follow the rules below. Thank you!

The GIVEAWAY closes at 11:59pm Wednesday, April 10; we’ll announce the winner on Thursday, April 11.

* If you’re a follower of The Run Down, tell us so in an additional comment. (If you’re not a follower, subscribe using the RSS feed on top right of the blog and then leave a comment telling us you did it.)

* Tweet about the giveaway. You must tag @RunVermont and leave one additional comment.

* Share the giveaway by clicking the “share” button just below the GIVEAWAY post on our Facebook page and leave one additional comment.

That’s right; you have the opportunity to get 3 entries into this giveaway!  (If you choose to take advantage of the extra entries be sure to submit an additional comment for each one.)

The rules/fine print:
* We use to select all winners…at random, from all the comments posted.
* There is no limit on the number of times a single person can win a prize.
* We ask that if you’re local, you pick up your prize.  If not, we’ll mail it (US and Canada only.)
* We contact all winners via email each Thursday; you have one week to reply to arrange pick-up/mailing of your prize.  If we haven’t heard from you within one week, we reserve the right to re-list the prize or choose another winner.

{ 49 comments… read them below or add one }

1 Chad April 4, 2013 at 9:23 am

Recommend writings about the varying terrain, hilly approaches, and course caveats

2 Jennifer McElroy April 4, 2013 at 9:25 am

I would wish to read a blog about running after your goal race, training plans when your not in training, and/or running from youth to elder years. Thank you! I am really looking forward to the marathon, and visiting friends, and getting to know your town! Happy Running : )

3 Sarah April 4, 2013 at 9:32 am

I would love to read an interview with a past winner of KBVCM or someone who is slated to be there this year as an invited elite.

4 Sarah April 4, 2013 at 9:32 am

I’m also a follower.

5 Holly April 4, 2013 at 9:56 am

Nutrition info for runners with certain diet restrictions , such as diabetes, or glutten free. Also stories from “mature” runners. They are so inspiring!

6 Holly April 4, 2013 at 9:56 am


7 bob April 4, 2013 at 10:01 am

I would enjoy reading the top 10 highlights from the previous 24 KBVCMs

8 lisa fine @ vermont vittles April 4, 2013 at 10:04 am

I’d love a post on tips on fueling, especially from a few different people. Maybe from RunVermont staff?

9 lisa fine @ vermont vittles April 4, 2013 at 10:06 am


10 ali April 4, 2013 at 10:06 am

i’d love to read about some great running routes, interesting views, varying terrain…..

11 ali April 4, 2013 at 10:06 am

i’m a follower too!

12 lisa fine @ vermont vittles April 4, 2013 at 10:07 am

I follow Run Vermont!

13 Adam S April 4, 2013 at 10:21 am

I follow Run Vermont! Great list of Group runs. I hope to go to all of them at least once.

14 Alice April 4, 2013 at 10:24 am

I would love to read about IT band issues

15 Alice April 4, 2013 at 10:25 am

I’m a follower!

16 Adam S April 4, 2013 at 10:26 am

I just shared on FB. I leave the additional comment on here right?

Garuka bars sound delicious.

17 Adam S April 4, 2013 at 10:31 am

Almost forgot to add a wish. I don’t know if you guys have covered it already but maybe some cross training tips for core work. Also, any hip pain information would be helpful.

18 Tim April 4, 2013 at 11:48 am

How about top 10 post race food places to celebrate (Leonardo’s being right up there of course.) Or top 10 post marathon treats (like Garuka bar Sundae? )

19 Angela @ Happy Fit Mama April 4, 2013 at 1:22 pm

How about the essential marathon day packing list?

20 Angela @ Happy Fit Mama April 4, 2013 at 1:24 pm


21 Angela @ Happy Fit Mama April 4, 2013 at 1:24 pm


22 Angela @ Happy Fit Mama April 4, 2013 at 1:28 pm

shared on my FB page (Happy Fit Mama)

23 Kimmy T. April 4, 2013 at 3:13 pm

I’d like to hear some tips on how to get back on track when your marathon training takes a detour and you’ve missed a few weeks!

24 Kimmy T. April 4, 2013 at 3:13 pm

I’m a follower

25 Lesley April 4, 2013 at 4:43 pm

I would like to know the future plans of VCM 5 years from now, 10 years, and even 25 years.

26 Adam Warrington April 5, 2013 at 8:35 am

I’d like to see a blog post about dealing with the disappointment of being injured and having to defer this year’s KBVCM.

27 Adam Warrington April 5, 2013 at 8:36 am

Shared on FB

28 Adam Warrington April 5, 2013 at 8:36 am

RSS follower

29 Mike April 5, 2013 at 2:15 pm

Would love to read the top ten “lessons learned”…some may call mistakes, other call learning lessons that has constantly improved the Key Bank Marathon to be one of the best venues…for the past 25 years ! For example, changing the finish line location to allow easier access to the waterfront for spectators.

30 Mary Walsh April 6, 2013 at 6:46 pm

I’d like to see something on changing nutritional needs as you get further along in your training.

31 Mary Walsh April 6, 2013 at 6:47 pm

Rundown Follower

32 Mary Walsh April 6, 2013 at 6:48 pm

Shared on Facebook

33 Mary Walsh April 6, 2013 at 6:50 pm


34 Melissa Gaudio April 9, 2013 at 11:15 am

I would love to read about pre race nutrition!

35 Rick April 9, 2013 at 11:18 am

Shared on Facebook

36 Rick April 9, 2013 at 11:18 am

I’m a follower

37 Eric McCarthy April 9, 2013 at 11:20 am

I would like to see a blog post about the last place finishers. I like to pay attention to the people who do not come in first or 100th place, but those finishing dead last. Most of them are attempting something they never thought they could do. These are the truly inspirational stories that runners around the world like to hear. I also think that they are the reason that the running community is growing. People are starting to understand that they do not have to be elite runners in order to run. This helps bring communities together as well as keeping the spirit of the running community alive. I, personally, think that those stories are better than the winner’s.

38 Rick April 9, 2013 at 11:22 am

A blog on strength training and cross training.

39 Eric McCarthy April 9, 2013 at 11:24 am

Shared on FB as well!

40 Eric McCarthy April 9, 2013 at 11:25 am

I tweeted this so dang loud…LOL!

41 Rick April 9, 2013 at 2:16 pm

I’d love to read a blog about the brothers that run EVERY VCM. I’d like to hear about their ups and downs, their favorite memories, and their tips for running the KBVCM.

42 Tom Knauer April 9, 2013 at 3:56 pm

Blog post about runners planning to run the course barefoot. (I know there was a survey about this in the past)

43 Tom Knauer April 9, 2013 at 3:56 pm

I am a follower.

44 holly stadtler April 9, 2013 at 4:44 pm

I’d like to read about those older twins (I believe from Canada) that have run many, many Keybank City Marathons — did I hear last year that they had run every one? I remember seeing and meeting them briefly.

45 Krissy April 9, 2013 at 7:21 pm

I would like to read about ways to overcome the ruts our bodies get in. I have been a runner for a few years now and I can’t figure out how to change it up for weight control and still get a lot of running in. It is frustrating when your body gets too used to running that change doesn’t happen anymore. I run for enjoyment, but would like more benefits from my workout program. So some tricks on this topic would be helpful

46 Krissy April 9, 2013 at 7:21 pm

I’m a follower

47 amyo April 10, 2013 at 7:55 am

Who are some of the elite runners invited and their stories? that would be cool to read about.

48 amyo April 10, 2013 at 7:56 am

Shared on fb

49 amyo April 10, 2013 at 7:56 am


Leave a Comment

Previous post:

Next post:

KeyBank Vermont City Marathon & Relay
RunVermont Events
KeyBank Vermont City Marathon & Relay »
Sport & Fitness EXPO »
MVP Health Care YAM Scram »
FirstRun »
Half Marathon Unplugged »
Youth Fun Runs »
RunVermont Supported Events »
Youth Programs
Ready, Set, Run! »
Junior Youth Relay »
YAM Scram »
Fun Runs »
Hall of Fame
Profiles »
Nominate »
About Us
Overview »
RunVermont Staff & Board »
Volunteer Opportunities »
Employment and Internship Opportunities »
News »
RunVermont Services »
Community »
Calendar »
Race Results »
Race Services »
RunVermont Store »
Contact »
Blog »
Become a Sponsor »
Vermont City Marathon