Virgil Crest Ultras: 50 Miles: 50 Ways to Run, 50 Ways to Fight, 50 Ways to Feel Like A Champion!

All I have to say from this past weekend is "WOW". I have never left this much on the line in an ultra before and have been able to hold it together for the full 50 miles. Yes, it was not a perfect race, but I am still in shock with how GOOD that I felt for so long in the race.  I would say I felt perfect for 37 straight miles the heat got to me in a 7.6 mile stretch without any aid.  The photo below sums up how much energy and spirit  I put into this race.

Total Exhaustion after 50 grueling miles. Photo Credits: Elizabeth Azze

MPF/RNR Team Pic before the Start. Photo Credits: Elizabeth Azze

Instead of writing a lengthy re-cap of the race as there is too much to express, I plan on giving you the Spark Notes version: 50 Pathways to Success at the Virgil Crest Ultras that I have found in my race.

#1.  Be at ease with the present moment, be calm, still, and silent like the night.

#2. Eat lots of good food that does not weight you down.

#3. Wear a headbuff. It helps eliminate a headache from wearing the headlamp too tightly.

#4. Take it easy, it's a long way to go.

#5. Drink plenty of fluids.

#6. Compression is your best friend.

#7. Gels can be just as good as a preventative measure than just some grub for your tummy.

#8. Be courteous to others, pay it back.

#9. Camaraderie out on the trails is priceless.

#10. Feel the energy of your environment and roll with it.

#11. Ski Slopes are hard. Take your time, walk most of it, and remain in constant motion.

#12. Do not over-do-it! Fuel, drink, walk, run, enjoy the view.

#13. Get the blood flowing, those hills can take it out of you. I think it is time to run a little bit more.

# 14. Am I lost, I am following markers. When the trail is slightly overgrown, keep following the pig tail markers, it should get you to where you need to be.

#15. GPS watches are over-rated. Go Wal-Mart watch!  I should be by the TrailsRoc Aid Station soon.

#16. I see people, I see signs, that is a great sign. I still feel great. Time to re-fuel and keep running smooth. I am back on course so my doubts of going the wrong way can dissolve. I am back in this thing. 

#17. The Orange Trail at Greek Peak is Awesome. It is wide, gravely, and fun. I love this section and have trained on this a bunch. Off to the pile of Rocks I go!

#18. Boom Gels every 45 minutes have been working wonders for my energy levels. I still need to ride the wave and run more controlled until 50k.  I can open it up a little but still need to remained controlled. 

#19. Alright, I love this section. I am going  to drop my pace. Lets see if I can hit sub 4 hours at half-way. That pace would place me under the 8 hour course record. 

#21. Trail Runner Magazines= Rock Pile Aid Station. That was a pretty cool lead-up to the Aid Station. 

#22. Man, these Mammut MTR 201 Tech Low shoes really feel great on my feet! I feel like a million bucks. In the aid station at Rock Pile in 3:52!  I am running super solid. I feel even better than mile 1.

#23. Alright, I have about a mile lead. Time to build upon that lead. What a beautiful day. I feel so good. When the going is good, roll with it. 

#24. Dry creek crossings mean I need to dump water on my head at every aid station.

#25. I am not a fan of these sand dunes on the trail. I try to stomp on them and I sink in. I just have to keep moving along. Still a long way to go. 

#26.  50k in at 4:32! Um, I ran that last section like a Greek Spartan! I feel so good at 50k. This is scary. By far the best I have ever felt in an ultra. Everyone at the aid station seems kind of chill.

#27. Pumping up the crowd at 50k is now going to be my new thing in all of my races. It was fun getting everyone to cheer and get them pumped up. #raisetheroof  #bringdownthehouse

#28. Time for more ski slopes. I think I should have a decent lead at this time. I still need to put the pressure on.  

#29. When running up ski slopes the second time, be smart, do not hammer the downhills, and know this is by far the most-difficult section of the entire race. If you can come out of this section in one piece, that can be the deciding factor.

#30. Power-hiking can be life and death for you here. If you can manage a 13 minute/mile split hiking, that will give you the edge. Conserve energy, fuel intelligently, and stay as cool as possible in the exposed sun. 

#31. Hey look it is Ian with his video camera. I am in shock with how good I feel. I have no muscle soreness, fatigue or tightness. Today must be my day. I let Ian know that in his video.

#32. I am getting a little warm but still feel great. Getting ready for that big descent.

#33. Here it is. Well, this is very steep and slick. I am going to take it easy until I am almost all of the way down.

#34. WEEEEEEEEEE!!! That last downhill part was fun. 

#35. Time to work it up this hill.  I am almost out of this section. Or that is what I thought.

#36. Man, I am getting a little tired. My legs feel still fantastic. I surely wish I was wearing a hat and had some water to dump on my head. 

#37. Man, this section was much longer than anticipated. Maybe I am slowing down? Remain focused. This section is the hardest stretch of the race. Run this well and tackle Carson Rd's long climb and then the race is almost over.

#38. Do not get lost Cole! Be smart and pay attention to those course markings. Alright, the descent into the next aid station should be solid. Yeah, your legs are starting to cramp and you are out of water. Time to just tough it out. 

#39. Tenkate's Crossing the second time is the most crucial aid station of the entire race. If I do not take the time to splash in the creek, fuel with delicious fruit, drink tons of soda, I will suffer the last 13 miles and lose my attempt to break 8 hours. Looking at my watch, I am well under course record still. I just need to maintain my pace.

#40. My legs are not feeling so good right now. This is hot. I hope  I do not get sun-burn. Man, Carson Rd if a death sentence. I have to run as much as possible though I want to walk it all. I need to keep the pressure on to make sure I can hold my lead to Silas and Jim. I know they are strong second-halve runners so I have to push here. 30 seconds hike, run for 2 minutes. C'mon Cole. This is how we get it done.

#41. Carson Rd is done. I lost time here for sure but my legs are tight but I can pick up my pace. These next 10 miles mean everything. 

#42. Ian tells me I am about 20 minutes up on second place. I feel okay. I tell him that I should be able to maintain this pace. I believe I am running 9 minute pace. 

#43. Once I hit the first hills near the snowshoe trails, I am flat. I feel over-heated, nauseous, and I am cramping. I cannot run these uphills. I just have to hope and pray I do not get caught. I am a sitting duck right now. Just have to keep forward progress and hope that it is enough.

#44. Man, this ultra thing hurts a lot. I forgot how much I dislike a 50 miler's last 10 miles. Mind over matter.

#45. I am cramping bad. There goes the race. I am out of fuel. I still have a few miles until the next aid station. I would say I am running on a prayer here. Let us see what I can get out of myself.

#46. The long descent into the last aid station is one of my favorite parts. The downside is that I have 5.5 more miles. I need to fuel-up here. I am not feeling so good.

Last aid station. 5.5 more miles to go. Photo Credits: Elizabeth Azze

#47.  This last part of the race is torture. People say this section is mostly downhill but every little log or undulation is killing me. Just hold on Cole. If I average 10 minutes a mile, I run 10 minutes under the record for a 7:50.

Setting off for the last 5.5 miles of the race. Photo Credits: Elizabeth Azze

#48. Well, the record is going to be out of reach. I am in the Nordic trails a few miles from the finish and my watch reads 7:55. I do not think I am going to make it. Hey this rain feels great but I have to watch my footing.

#49. Run this last lap around the lake. The race is over…almost.

#50. 8:04:55 watch time for the VCU 50 miler. On a course that was labeled as "much harder" than the course I raced in 2013 and set the 8 hour course record. Amazing Race, Amazing People. Amazing Experience.

Coming into the finish gritting my teeth. Photo Credits: Elizabeth Azze

Ski Slopes in the background highlight the tenacity of the course. Photo Credits: Elizabeth Azze.

Ashlee coming to save me. I am spent. Photo Credits: Elizabeth Azze.

This is what putting it all on the line is like. Photo Credits: Elizabeth Azze

Conclusion:  There you have it. I raced one of my best ultras to date. I felt Unbreakable for 37 out of 40 miles on a course that should induce fatigue by mile 14 by the latest. The heat and the longer stretch in aid stations towards the end of the race got to me and weakened my strong state. That is okay. I learned a lot from the event. I learned that my training has been paying off. Though things may not always go your way, how you handle those moments of adversity are what I feel are the make of a champion. This year's race was an incredible experience and I look forward to the next Virgil Crest. 

Thank you to RD, Ian Golden for putting on an amazing race and event. Thank you to all of the volunteers for your continued support and help. This race to me is like Family! I love the people that make-up this event as it is because of you that makes me come back to this each and every year. Thank you to my friends, family, My true love, Ashlee and to so many others.

Thank you to my sponsors: Mammut North America for being my prime company support in all of my running and life endeavors. You took a chance on me and I am so blessed to have your support behind me every step of the way. Thank you to Boom Nutrition for giving me the best fueling capabilities in your gel products. I love the natural fruit flavors and extra carbs. Thank you to the Azze family with Mountain Peak Fitness and Red Newt Racing for your continued support, the awesome photos, and your inspiration. Thank you to Fits socks for the best in merino athletic socks. Blisters have never existed once thanks to your products. Thank you to Karhu North America for the best in training shoes for the roads. Not only does your fulcrum help my efficiency, but your shoes are just plain cool. Thank you to Craft Sportswear North America for all of the best gear and clothing for training. Thank you Redfeather snowshoes for the ….BEST SNOWSHOES EVER. Having a snowshoe named after me: the "ColeVapor" is probably the coolest thing ever. Thank you for that. And thank you to SUNY Oneonta for an incredible coaching opportunity where I have loved every second helping to motivate our school's student athletes. 

Time to rest, begin hill training for the Tussey Mountainback and enjoy pumpkins since it is now officially the Fall!!!!

What a race! #teamlove. Photo Credits: Elizabeth Azze

*It was amazing to race with Silas and Jim for a good chunk of the race. These two kept me honest and constantly look back. Congrats gentlemen on a hard fought effort. Both of your performances were awesome!

Check Out Ian's Race Video of Virgil Crest here below:

It was so great to see all of the inspiration out there on the course. It has given me more fire than ever before to train smarter and hopefully run with heart and spirit in my next events. I love the community of ultra running and ever Virgil participant should be very proud of their accomplishments.

The Green Lakes 50k: I Always Have to Take the Scenic Way Around!

What is it with me and making wrong turns?

It happens and for some reason, it happened to me again which I feel like I need to get better with looking at course markings and memorizing the course layout! And on one day around some Green Lakes, I made history for myself.

This is my story...

There I am on the left before I bonked at CT 50. Photo Credits: Lauren Ashley

The Green Lakes 50k was my first big race of the Fall season. I had been putting in some solid training since the Skymarathon in June as I dedicated all of July to some strong training. I ran plenty of shorter road races to keep myself sharp for my ultras. I felt decent coming into the week and was hopeful I could give the course record of 3:28:27 a run for the money.  I know I have split a faster 50k in a couple of 50 milers (Can-Lake and Tussey Mountainback) so I knew I had what it could take to dip under the time.  

My words of wisdom is that running is plain tough work. In order to do well, it takes time, sacrifice, consistency, and perseverance. I feel these are all important qualities that are beneficial for anything we set forth to succeed in with our daily lives. This year has been tough on me trying to figure out what to do with my life post-graduation and just being able to be happy with where I am, who I am, and what I have to offer to the world. I know this sounds all tongue and cheek but it can be very hard to put in the training I do week in and week out and there are many times where I felt like just throwing in the towel. It is because of the reader's out there that support me, my sponsor team, my fiends, family, loved ones, and people I have yet to meet that write me nice comments that proves to me that I am in fact doing something great. I have worked hard for my fitness and why not go out and express myself the best way I know how to, by running. Thank you for keeping me going! Back to the race...

So, the weather for race day was perfect with 50's and 60's forecasted, nice abundant sunshine, and low humidity. We awoke at 4am for the 6am start in Syracuse. It was early but luckily I was able to snooze off a little in the car ride. 

It was pretty dark for an early morning start in August. I realized a headlamp might have been a smart move but of course did not think to even bring one. I made my race strategy simple: follow the lead guy  for about the first loop or so until the sun came up and until I felt comfortable with the course not to get lost.  I planned on running near 7 minute mile pace the first loop then jump into 6:35 minute pace for the following loops. 

The race was broken down into four loops of 7 or so miles each.

I knew that if I kept a strong consistent pace, I would be in the clear.

Pre-race gear: Mammut NA shoes and outfit, Redfeather hat, Boom Gels, Oneonta XC/TF shirt, Fits Socks, Craft Sports longsleeve. Photo Credits: Cole C.

The Race Start:

The Setting of Green Lakes State Park:

Photo Credits: Ashlee Prewitt

Photo Credits: Ashlee Prewitt

Photo Credits: Ashlee Prewitt

With the start of the race, I kept pace with second place athlete, Justin Weiler as we chatted and he was gracious enough to help direct me through the course. Let me tell you, that kind hospitality is what I love about the ultra running community. Here he could have been trying to make me get lost or trip or doing something to compromise my race but truly he went out of his way to help me navigate the course.

We had a group with us in the opening miles but knew that would change as the laps went on. It was fun running with Justin as we let the early morning miles tick by.  Once up past the long climb in the race, the fun began.

Going up into the Serengehti. Photo Credit: Steve Gorgos

Running in a field of wildflowers. Photo Credits Steve Gorgos

I began to get rolling into the 4 mile aid station and started to feel really good. I continued to generate some sub 7 minute miles coming into the end of the first loop.

THEN THE MISTAKE HAPPENED!

As I bombed down the nice hill we ran up the first time and then apexed the turn like a race car knowing I was about a mile from the first loop. I was on pace to run about a 48 minute first lap which would set up nicely for the rest of the race. I felt fresh and able to keep the pace going. As I headed towards the loop marker, I hit an intersection with a volunteer who mentioned to me that I came from the wrong direction. I stopped and talked with him and he motioned to where I actually was supposed to be coming from. Man was it frustrating for me to realize I had made a huge error already in the race. I headed out on the trail and took his advice to turn left at the lake. I turned left and then lost the trail markings, I followed another trail and it took me to the juncture I needed to come from but was still the wrong direction. So I back-tracked and found out I needed to turn left instead of right at the juncture I went the wrong way on. I now was back on course sprinting sub 6 minute mile pace knowing I had lost at least a mile already on my pace. I finally came back the way I needed to to the volunteer and go back on track. I nearly lost more than 2 miles and had tired myself with sprinting to catch up. 

Who knew what place I was in at this point. I came across the other lake and could see the loop section. My watch read close to 55 minutes and I knew I was way off of pace by about 20 minutes as 56 would ensure a 3:45 finish time. I was not happy and disappointed I made such a huge error and felt the record which was a solid time for the course-completly out of reach. 20 minutes to make up in a 50k is a gigantic effort. That is  the difference between a 2:10 USA Top 3 at Olympics to winning a local marathon not qualifying for the Marathon Trails in 2:30. 

I was in third at the moment and made a huge move to place myself back into the race. I used way too much of my precious energy stores to get myself back into first position. I should have been more chill and relaxed but foolishly, I pushed to regain that lead as soon as I could. 

Here of the photos of my disappointment to Ashlee and my Father at the conclusion of the first loop:

What is going on??  Photo Credits: Ashlee Prewitt

Looking at Ashlee telling her what happened. Photo Credits: Ashlee Prewitt

"Snarky Face". I am not a happy camper! Photo Credits: Ashlee Prewitt

Throwing my arms up. Photo Credits: Ashlee Prewitt.

I came into everything worried and confused about where I had made the mistake. It was only after I came around to that same spot where I saw the markings on the path indicating a "left turn" instead of the right that I took on the previous loop. I split some fast miles to try to make up time. All I could think of was see if I could get back on track to course record pace. 

On my second loop I split: 50:59 about 5 minutes faster than my first loop about a mile almost faster. I was averaging about 6:25 or so on this loop and was back on track to running near the course record pace. 

I felt tired from the first two loops in loop three but hung tough to keep the pace going strong. I stayed on top of my nutrition and kept myself fueling intelligently with Boom gels every 40 minutes and tons of Tailwind, Mountain Dew and Water. I pushed very hard but was faltering around mile 19 of the loop. Into the last few miles of the loop, I regained my energy stores with some smart re-fueling.

One more lap to go! Back on track! Photo Credits: Rick Streeter.

I ended up coming into the last lap needing a 48 minute last lap to just beat the record. I needed to average 6:19 a mile. I decided to go for broke and hit the last loop hard. Up the big hill I sprinted up it then got to the field section and mixed-up power-hiking and running. My body was running out of fuel and my hamstrings grew tight and non-responsive.  I pushed as hard as I could into the 4 mile aid station. I hit that mark with 3 or so miles to go and saw I was just on course record pace. I decided to take a minute to re-fuel and I decided that the record was totally out of reach. I thanked the volunteers one last time and off I went. The downhills felt great as I could open it up but the up potions made me run at a pace slower than a walk. My quads had no more ability to push anymore.  My last 3 miles I had to be averaging 8- 9 minute miles.  I saw my watch with 2 miles to go read 3:28 and knew the record was out of reach officially. Now I was planning my finish time. If I kept running under 8 minutes I could finish around sub 3:35 maybe around 3:33-3:34 but my body failing from exhaustion from the hot early pace made me decide to just finish the race out no matter the pace.  I headed towards the finish happy to know I was about to be done. 

Crossing the finish. Photo Credits: Rick Streeter

I am all done!!! 32.6 miles down. Photo Credits: Ashlee Prewitt.

Official Finishing Photo. Photo Credits: Syracuse Half Marathon and Doug Hardy.

I hit the line in 3:38:47 more than 10 minutes off of the course record. I averaged right around 7 minutes a mile for the overall race. It was well off what I was hoping as I know I am capable of running this pace over 50 miles but was very happy with how I bounced back and ran tough.  When I pulled my GPS data, I saw  I averaged 6:41 a mile for the 32.7 miles I ended up running which would have placed me just under the time of 3:28. The course is much harder than I expected with some good climbs that eat at you in the first few miles. The footing was amazing with a few roots but mostly smooth gravel and super-mowed grass like a grass track. I learned that more sleep was needed into the taper week before the race. I was averaging maybe 6.5 hours of sleep a night which is not enough for me as I like 8 hours a night and this brought me into the race already tired and weak. I need to improve upon that for next race. 

I had a great time at Green Lakes and will love to be back in the upcoming years. The course suited my running style well and I think that I could make a push for those records in the 50k and 100k in the near future if I put together some solid training and preparation. 

I would like to thank Tim Hardy the Race Director for putting on a classic Upstate New York Ultra Race, the amazing volunteers, my fiancé Ashlee, my Father, my Sponsors: Mammut North America, Fits Socks, Boom Nutrition, Red Newt Racing/Mountain Peak Fitness, Redfeather Snowshoes, Karhu and Craft Sports and everyone that has helped to support me on this journey.

The lessons learned from this race are to never get discouraged even when something does not go your way. Mistakes happen and how you come out of those moments of doubt are some of the most important. I felt  I rebounded well from being so ticked off at myself for not paying attention. And thank you to the volunteer who helped to get me back on track. I know at the time was not happy and felt like I was being mis-lead but it goes to show that the error was all my own.

Gear Used and Food Consumed:

Mammut Zip T-shirt

Mammut MTR 201 Tech Low 

Mammut MTR 71 shorts 6 inch

Craft Longsleeve

Mammut MTR Visor and Hat (2016 Concepts)

Fits Socks: Padded Run Sock (Green)

Calf Sleeves

Redfeather Ball Cap

6 Boom Gels

60 oz of Tailwind

Water, Ginger Ale, Coke, and Mountain Dew.

Here is the link from Leone Timing my splits and overall time:

http://www.leonetiming.com/2015/Roads/GL50K15.htm

More Race Results:

https://ultrasignup.com/results_event.aspx?did=32280

Virgil Crest 50 miler is next!  Sept 19th!!!

The Summer of Running- A Re-Cap: Time In is Time Earned!

Well, I have had one whirlwind of summer of running, tons of adventures, and of learning about what my path is in this world. I have logged tons of miles, vertical, and have found some great training grounds here in Binghamton, NY. I never would have imagined how awesome the roads, trails, and opportunities are here for endurance training. I have upped my vertical training from when I lived in Cortland from 2,000-5,000 ft of vertical change to 4,000-7,000ft. This huge increase in longer more frequent hill training has upped my overall training stimulus which is awesome. I hope my summer of training will allow for myself to gain the benefits of the hard training this fall as I tackle the Green Lakes 50k August 29th, the Virgil Crest 50 mile in September, the Tussey Mountainback 50 miler in October and the 50 mile NJ One day Event in November.

My Trusty Shoes: Mammut MTR 201 Tech Low. Photo Credit: Cole Crosby

I have run 2 Top races this summer: Cayuga Trails 50 (DNF) and the Whiteface Skymarathon (20th overall) each with less then sub-par performances.  I have run more road races this summer with a win at the Ithaca Gorges Half Marathon, followed by a 2nd at Vestal 20k, 3rd at the Kelly Labare 5k, the 2nd place at the Catherine Valley Half Marathon.


I have had some great long runs, some bad training runs, strong days where I felt like I could fly and other days where it was a struggle to just take one step out the door. I graduated with Ashlee from SUNY Cortland and have moved into Endicott and are having a great time.  We are so excited to begin our next chapter together.

Vestal 20k Road Race. Photo Credits: Triple Cities Runners Club

Finger Lakes 50. Photo Credits: Cole Crosby

The Course Conditions of the Finger Lakes 50's….MUD!
Photo Credits: Cole Crosby

The Catherine Valley Half Marathon was a great tune-up for my next big race this season: the Green Lakes 50k.



During the Catherine Valley Half Marathon, I was not feeling ready to run at my max pace for a Half Marathon. I have been putting in so much time and hill training to build myself up for the Green Lakes 50k that  I have not approached a half marathon with as much focus in quite some time. I knew that some fast people would be at the race so my hope was to hold a solid effort for as long as I could and hopefully finish up near the tops.


I must say that Watkins Glen is a terrific town to check out in the Finger Lakes Region. It has so much to offer from a state park, great shops, and a great trail.  The race takes place on a nice gradual cinder rail trail. It spans the distance down to Horseheads, NY from Watkins Glen.  Having the majority of the course in the shade is also great for a Mid-August race.


As the race went out, I settled myself with another runner, Tyler Eustance, Jack Hillenbrand and another runner. We hit the first mile in 5:27 and the pace felt decent right along what I was hoping for so I kept pace.  We gradually began to pick up the velocity of our pace into 5:20 and a third mile just under. It was myself and Tyler for the win. I knew with him fresh out of college running with Cornell, he would have some better leg speed than myself. We kept pace stride for stride and the humidity of the morning made us drenched by mile 3. Tyler through down a surge at mile 4 and I knew this section as being a little uphill so I decided to allow him to build distance on me. I was feeling a little labored from the warmer conditions and from a 100 mile training week the week before. I tried to keep him in sight as the lead he had grew from a few seconds to maybe half a minute. At the turn-around, I knew we would get a nice gradual down-hill on the cinder so I began to pick up my pace. As an out and back format, it was great to see so many familiar faces as I made my way back home to the finish. I knew that I was still sub 5:30 per mile pace and kept pressing the tempo to maybe have a shot at catching Tyler. I went through the half way around low 35 minutes. The second half, I surged hard in the next 3 miles with the hopes of catching Tyler. I closed the gap to under 10 seconds with some 5:10-5:15 minute miles but it seemed Tyler was putting in the same pace to keep the distance. I eased off the pedal with my gut starting to cramp some. I was not feeling so solid. I kept plugging away.  It was at the point with the last two miles my body decided to give up. I have never had that moment where I ran completely out of energy at a half ever before. The heat in the open sections sapped the life out of you as what I heard from many others too. I decided second would be my position and hopefully I could hold on for dear life to keep my place. Every step was a struggle as my body began to tighten and cramp. My stride became weak and labored. I had not pop left in my legs. This was going from bad to worse quick.

Photo Credits: Chris Cowden
Lead Pack at mile 2

I hit the final stretch around the ball field and onto the track. The time read 71 high as I sprinted to the finish as best as I could. I crossed right at 72:30 for second place. Tyler broke the old course record running 70:52 or so. Man was I happy to be done.  It was great to hold my position the way I did.

Red Newt Racing Team: Dual Second Places. Photo Credit: Ellie Pell

Now I look forward to the Green Lakes 50k.  I hope to best the 3:28 course record run by Michael Daigeaun in 2013.  I have put in a solid training block and feel very confident in my abilities and the course design to have a great day!


Thank you to my awesome sponsors: Mammut North America, Team MPF/Red Newt Racing, Fits Socks, Boom Nutrition, Craft Sports NA, Karhu NA, Redfeather Snowshoes for all of your support.

2015 Cockadoodle Shoe--A new Year---A new Cole

Well it is now officially 2015 and I am very excited to be transitioning into higher mileage, more vertical running and snowshoe running to prepare myself for a wonderful 2015 of ultra running. 


I am very happy to write to you that I have finished my first snowshoe race of the year this past weekend at Saranac, NY in the Adirondack Region and I was able to pull out a victory to start 2015 off right.  I really love this race from last year and with RD Jeremy Drowne at the helm, he puts on a well-thought-out snowshoe race through a wonderful course that I feel suits my strengths well.

Ashlee and myself made the fun trip in our new car, a 2013 Ford Fusion as we gathered our belongings and made the 4-5 hour trip to the North Country. We had a hotel room in Plattsburgh, NY and we were excited to spend some alone-time away from the hustle and bustle of everyday Cortland.
We were able to push out of town around 1:30pm or so as blowing snow was making getting out of town a little difficult. 


We had such a blast on the way out talking and singing songs in the car, and being at awe with the majestic mountains of the Adirondack Region.

We go in late to our hotel room which was a fantastic suite. We headed into Downtown Plattsburgh for some grub. It was super cold in the North Country with temps near or below zero. We walked around and then stopped at a delicious Thai restaurant and had a delicious meal and then stopped at the Stewart's gas station/convenience store for some drinks and late-night snacks before relaxing in the hotel room. 

 

This is a photo from last year (Credits New Land Trust)

We awoke in the morning before a 10 am start to a freezing cold but cloudless sky with plenty of sunshine. The temps marked about -15 which is darn cold and would be the coldest snowshoe race I ever raced in. I was so happy to be back and to see everyone I met from last year again. I also had unfinished business with the course as last year the weak snow caused for me to post-hole in the snow way too often and cost me  a solid race performance that had me disappointed in the outcome.

Ashlee was being such a great sport being all bundled up as we checked in and proceeded to prepare for the race. I had with me my magic weapon: Stewart's Raspberry Iced Tea which uses no High Fructose Corn Syrup and tastes delicious so I was ready to go. I also before the race took a Grape-Pomegranate Boom Gel to give the necessary energy needed for a 40-60 minute snowshoe effort.

The snow on the course looked incredible and I felt times would be fast like last year.

(Credits New Land Trust)  Pre-race photo with Jacob Malcomb

It was great to hang out with Jacob, Jeremy, and Matt again as we prepped for another Cockadoodle Shoe. I had like 7 layers on so with a little running, I felt nice and toasty.

I would be debuting my Mammut Snowshoe Race Kit (as I call it) this year with my Mammut Aenergy Thermo Vest and my Grey Thermo Running Half Zip with a matching beanie and Denali Power-stretch Tights.  I wore two pairs of running Fits Socks to help insulate my feet and man with that Merino wool, my feet felt perfect. After the kids fun-run, it was race time.

We jogged the half mile or so to the starting line and prepared for another fun race.

With a solid warm-up in, the Boom gel coursing through my veins, and a kiss from Ashlee, I was ready to go for it.

With a "Go" we were off.  It felt great to race again after a nice hiatus of a month or so. I settled behind a group of guys and with all the snow flying in my face decided to move up front more so I was not plagued by the frost beard.

This photo was taken by Ashlee as we hit the trails of Limehollow Nature Center the one other day to snowshoe. I have been testing out my modified pair of Redfeather Vapor 21s which I have been getting used to the binding but have been loving the shape of the snowshoe and the traction of the cleats.  Plus the Limegreen and Black I feel is an excellent color choice.

* As far as the race went, I got behind Jacob in the first mile or so and took the lead into the downhill loop into the steep and short uphill. Once we hit the first hill, I began to feel pretty solid through the snow conditions and felt like I was floating on-top of the snow. This was fantastic as I had a comfortable gap of about 15-20 seconds on second place.  I knew with a lot of fast guys in this race, that the tempo of the race could easily change as the distance progressed.  I remained calm and comfortable in my effort.  I came through the first 5k quick in about sub 21 pace and felt really solid. Second place was still about 10-15 seconds behind me so I knew I had to put the hammer-down the second 5k. The course winds through all kinds of lush wooded forest and is just what an Adirondack snowshoe race is all about.

The second 5k was a lot tougher as the snow had drifted over the trail in most of the sections so I was forced to break-trail and use-up more of my energy stores to power myself through the un-even snow. My Mammut apparel kept me the perfect temperature as well as shedding off the snow that I was kicking-up. I pushed harder through the thick spots of snow often every third step, loosing my balance as I began to sink into the deeper pockets of white powder. I wanted to run fast like the first 5k and grew a little impatient, okay, really impatient with the deeper, slower snow conditions. I still had second place hovering near me. I was hoping that the deep snow was giving them the same trouble but you can never be certain. I hit the meadow in around 32 minutes and thought the race was almost over. I could not see second behind me but took nothing for granted and continued to push through.

I was getting pretty winded and was so ready to finish, though I think I had about 2 more miles to go. My pace slowed big time as I was practically treading water, ready to just finish. I toughed it out and then came to the finish.

Ashlee snapped this amazing photo of myself finishing all decked-out in my Mammut and Redfeather gear!  My gear worked to perfection in super cold conditions and I felt amazing. As always, I love the green and am excited to wear the gear so more this winter.

I finished in 51:03 a big positive split but was happy to survive through a tough course and felt truly blessed to have run a solid race with some awesome people.

Thank you to all of the volunteers for cheering us on: especially Bob Bolton!  Ashlee was truly incredible for coming with me on this adventure. Thank you to Jeremy Drowne for another amazing race and his family for working so hard with the Land Trust to produce another top-notch event. The Dak Bars were yummy and you should check those out.

1st and second place (Credits New Land Trust)

As far as prizes go: It is always nice to win some cash with $150 in prize money, a sweet snow-globe and some Darn Tough socks for Ashlee in purple.


Thank you to my sponsors: Mammut North America (MTR), Fits Socks, Boom Nutrition, Red Newt Racing/ MPF Endurance Team, Redfeather snowshoes, Craft/Karhu North America.

Thank you Ashlee for the support along the trip, I had a blast with you exploring Lake Placid and the Adirondack Region. I am hopeful for many more trips out this way.

Here is to a solid 2015. I am so thrilled to have energy reserves the whole way in my snowshoe race and feel that the sickness is all behind me now. I am truly ready to race tough! 

See you out on the trails!  And if you have questions about snowshoe running or are curious about what Mammut offers in terms of amazing gear, you can email me at colecrosby88@gmail.com.

Virgil Crest Ultra--50k Pure Guts, Grit and Determination

Let me tell you that I thought by signing up for the VC 50k, I would be doing my legs a favor so that I could prepare for my next two big races this Fall: Tussey Mountainback and JFK 50.  I was way wrong. This race with its slight new course design was much more of a challenge than it has been in the past and man those ski slope sections were relentless!

I managed to pull together a solid effort but still off of the type of time I was hoping for. I finished around 4:54 or so to gain another course record by a couple of minutes but was hoping for a 4:20 and under performance. What I learned was that I did not have the legs for that type of effort today considering that the Alpine (Ski Slope) section obliterated my legs.

Thank you to everyone that was out there cheering and volunteering. It was quite a adventure on Sunday. Let me begin with the logistics of the race.

This is the photo that explains it all!  2014 Virgil Crest 50k

2013 Virgil Crest 50 mile: 

I would say that this year was an improvement indeed.

From running last year's race, I was excited to run the 50k this year in preparation for the Tussey Mountainback 50 and the JFK 50. This course has sentimental value to me as it has been my home course. It is very exciting having a great ultra marathon so close (7 miles) from where I currently live. Just earlier today, I ran the first half of the 50k course as a solid Saturday training run. I get to experience the Virgil Crest through all the seasons and at the end of September each year, I get to showcase my hard training in the summertime for the Virgil Crest Ultras.  

Let me just lay this out here: the Virgil Crest Ultras are not for the faint of heart. With tons of vertical about 11k for the 50 mile and 8k for the 50k, this race not only has a lot of hills but the footing in spots is technical, rocky and rooty single-track on top of running the infamous Alpine ski slope loop which is QUAD-BUSTING, this race is hard. 

As you can see from the photos I took the day before as I walked the Alpine Loop!

This course has some steep 20-30% grade sections that really take the wind out of your sails.

A photo by Hope Lake

The slopes of Greek Peak (runners will go up and down the first two slope sections)

The Crest of Virgil (Runners run up to the summit and back down)

My pre-race gear: Boom Nutrition Raspberry Gels (4 of them), Mammut MTR 141 (good traction and protection), Craft Running Visor with Acidotic Racing Badge, 2 pairs of Fits socks, Nathan Handheld bottle, Mammut MTR 71 Zip shirt and MTR 71 shorts (blue), Pro Compression Calf Sleeves, and the Mammut MTR waist pack for all of my gels and super lightweight.

Race Director, Ian Golden once again altered the course from last year changing the course more than I expected by adding more vertical and a whole new Alpine Serpentine Loop which was brutal.

The race began like all races do, with a blowing of the ram's horn and off we went. I asserted the lead right a way and knew I wanted to crush a super fast time so I handled the first portion of the course through the wide jeep and double-track trails running a fast 7:40 per mile pace.

With the Blowing of the Rams Horn we are Off!!

Below is taken from the link here: http://www.virgilcrestultras.com/RaceCenter.aspx?year=2014&race=4&runner=1090

Cole Crosby 00:50 01:27 02:19 03:22 04:01 04:54

AS#	Aid Station	Section Mileage	Overall Mileage	Arrival Time	Section Time	Overall Time	Section Pace	Overall Pace
1	Hitching Post	6.3	6.3	08:50	00:50	00:50	7:56	7:56
2	Cortland 9	4.7	11.0	09:27	00:37	01:27	7:52	7:54
3	Hurt Locker	5.7	16.7	10:19	00:52	02:19	9:07	8:19
4	Cortland 9	5.7	22.4	11:22	01:03	03:22	11:03	9:01
5	Hitching Post	4.7	27.1	12:01	00:39	04:01	8:17	8:53
6	Hope Lake	6.3	33.4	12:54	00:53	04:54	8:24	8:48

I kept a very solid pace going through the first 11 miles--averaging sub 8 minute pace based on the check-points though I had my splits in the 7:40's. My Boom Raspberry gels I would take one an hour and the energy was flowing through to me with using the GU in my Nathan Handheld bottle.

I ran very hard and I could feel the early fatigue in my quads. Though running the course was interesting as Ian had the first 6.3 miles totally different from last year. I meandered around the course only missing the first turn on the seasonal access roads a mile in. I corrected the mistake quickly and then was back on track.  I must say the the land that is used in this race is just so gorgeous with so many different and unique sections. You have deep dark forest with lush pines that block out the sun, open vistas, the ski slopes, power line sections, creeks and ravines, such diversity in 15 miles. I went through both the Hitching Post and Cortland 9 aid stations ready for the Alpine Loop. As soon as I hit Carson Road, I surged a low 6 minute mile down the hill on then across Tone Road onto the beginning of the Serpentine section.  As I began to head up this section.  My legs just did not have it in them to motor-up the slopes like I have done during many of my training runs.

Let me tell you about the Serpentine section of the course. Not only did this section destroy me but I am sure it gave many of the other runners difficulty. I power hiked the majority of this loop (85%) being able to fly on the technical downhills and ever so slightly attempt to run up the slopes. I have been practicing my pace and cadence with power hiking and was doing a pretty decent job staying around 15 minutes a mile though once  I hit the sun exposed section, I started to falter. Even up the first 900ft climb, sweat was flowing off of my body. As soon as the second big climb was finished and then we hit the section in the woods, I was not happy we still had the steepest 40% grade section that takes it all out of you. By this point, my quads were ready to rupture from fatigue. I hit the Hurt Locker Aid station and was greeted by the TrailsRoc crew. They helped to lift my spirits even after I already felt spent. I was thinking man I get to the turnaround in about 2:20, I still have such a long way to go. I was  hopeful I would be able to make it to the Hurt Locker aid station around 2 hours maybe sub 2:10 but because of all of the power hiking, I lost a lot of time on this section. I was disappointed in myself that I could not power myself through the hardest part of the course but there is always next year.

I then flew down the mountain and said Hello to everyone out there and headed for the long 1.5 mile climb on Carson Road.

By this point I was hot and my quads were done. Downhill and flats I could run perfectly but anything uphill and my quads would quiver. I walked and jogged up Carson Rd praying that once I would make it into the single-track in the woods, I would feel better as I just wanted to cool-down.

Once I hit the woods, I found my balance again and began to pick up my pace. Some uphills I had to power hike, but for the most part, I was able to run around 8-8:30 pace. I hit the last aid station ready to finish as my quads were beginning to fully give out though from Cortland 9, they were already failing. I took in more calories and fluids and though it would help some, the amount of fluids I lost at the Alpine Loop had done its damage.

Picture by Steve Page:Coming from the last aid station for home!

I pushed and pushed to get to the finish and looking at my watch, I was on pace to finish maybe around 4:45 or so which was ok but not the 4:20 time I was hoping for. I willed my body for the last 4.5 miles and made it to the Hope Lake loop getting to see my father and Ashlee cheering me on. I came around to the finish having to stop 100m to pound my quad muscles out to get me to the finish line. 

Here I am Finishing the race!  Photo Credits: TrailsRoc

Photo Credits: TrailsRoc

***I crossed in 4:54 a mere 2 minutes under the 50k course record for Virgil Crest. With another win to my belt, I will take it. This course was a punisher and I have not done enough BIG Vertical days where I think that was one aspect why I struggled with the repetition of all of the steep hills. My ankle had no problems whatsoever which was the highlight of the day. I have been hampered by a beat-up ligament since the first weekend of May until now and I am so relieved that I can resume fast racing again without having to compromise my performances.  Everyone after the race was asking if I would race the 100 miler, and we all know that maybe one day but for now, I like running when it is light out and have the fear of running in the woods at night for hours on end where it would be very easy to twist an ankle, get mauled by a Fisher Cat, or get lost and end up 20 miles off course.    I would like to run the 50 miler again and see if I can run sub 7 hours. The best things about goals is that you can always make new ones even after they have been reached. And it looks like I will have quite a few more for the Virgil Crest Ultra.  Until Next Year Virgil Crest.

Boom Nutrition Raspberry---Best tasting gels! Real fruit keeps me energized for every mile

My First Place Prize--Patagonia VCU Backpack

*I love the Virgil Crest and each year it has been a pleasure to run this incredible race. I cannot thank enough Ian Golden and his crew of volunteers who make this event THE BEST -Grass-roots Ultra around. This race deserves to get more media attention as being a worthy challenge. 

I would like to thank my family for supporting my endeavors. Thank you to my supports, friends, sponsors, you name it. Without your support, I would not be here being able to reach for my dreams.

Mammut North America

Craft/Karhu North America

Acidotic Racing

Fits Socks

Boom Nutrition

Redfeather Snowshoes

USATF Niagara

OK Runner

Next up is the Tussey Mountainback 50.  Oct 19 will come soon enough and I am very excited to see how I race. I love the Fall and every year, this is when my hard summer training comes together. I will get out on those trails, run up some steep hills and prepare myself for hopefully what will be my best ultra run to date.