Hyner View Challenge: 3rd Place, The View was Worth the Challenge

Alright, it has taken me a long time to write a post on this race so I will make it short and sweet for everyone but to sum up the whole experience, it was a true confidence booster for myself and a truly incredible event.



For all of those out there: Hyner is a tough race. With 5 long arduous climbs all 800ft-1200ft ascents with similar descents on Rocky and technical Central PA terrain, this race truly...Hard! 

I was unsure how this race would go for me as I had come from places such as Savanna, Georgia where the running is pretty flat so my dedicated hill-training was at an all-time low. Running this race was a great opportunity as preparation for Cayuga Trails 50.  With running with the Nathan Team, this was an even more exciting opportunity.  After my events in DC during that week, I took the Nathan car out to Lock Haven, PA for the race. I camped in my car at the starting line and arrived at the race site around 10pm. I rolled the windows down as it was a beautiful April evening and quickly grabbed some zzzzzz.

The morning came quickly and as I lounged around and almost missed getting my bib and had some contact with the Nathan crew: Maggie, and Brent; and then I was off with the crew for 50k of some of the most brutal trails around.

The race went out comfortable and sadly I could not get that darn GPS of mine to sync up. Time to race by feel. To say that the course record was not on my mind would be a lie. I really felt that with such a solid crew of runners and with some smart pacing, that the record could go down.

To see the top 3 including myself break the record, was something special!








The Top 3: Myself, Adam and Mike!



 

We hit the first climb and the run now became a hike. I was breathing a little heavy but was to be expected with running hardly any hills like this in quite some time.

I latched onto Adam Russell and Mike D, who are very accomplished Ultra runners. Adam recently was second to Ben Nephew at Breakneck and was the past course record holder of Hyner. As For Mike D, he has all kinds of fast times out in the East Coast trail scene such as A victory at Umstead 100, both course records at Green Lakes 50k and 100k and numerous other fast times. I knew that if I could run relaxed with these two for as long as possible, great things would come from it.

 

After the first climb, it was us three the whole way. Mike and Myself had to work hard to match Adam's strong downhill running. That guy knows how to fly on steep technical terrain! I felt pretty solid making sure to drink often and take my Boom gel every 45 mins. This worked great to keep my legs and body feeling strong. I felt strong on the climbs and even worked a few of them pretty well to test how Mike and Adam felt.

 

 

Making the first big climb at Hyner!

 

On climb number 3, I made a little move up the long gradual climb before running a little harder on the flat section and then into a nice runnable downhill. I gained some separation on the two but the goal was to test the waters and see how they would respond. Eventually, the two matched my pace on a steeper downhill section.

 

I still managed to feel fresh. We hit this creek section that was the next climb and Adam decided to ease off the pace as I led Mike into the wet rocky footing ahead. It was hard to run fast on this section and I felt like we were crawling but I could look back and it seemed that our pace was consistent. Remember, with no GPS, I had no idea if we were on record pace or not or any pace really. Towards the top of the climb, Mike caught to me on my shoulder and we talked how we were running close to 4:30 50k pace which was stellar as the old record was 4:52. I told Mike if we keep working together here, good things will come from it. It was fun running with Mike as we rocked the NJ love pretty well growing up only 7 miles from one another. Mike was also the man I attempted to break his incredible 3:28 Green Lakes 50k time so it was a pleasure to connect with him during the race.

 

I lost contact with Mike at one of the Aid stations. I stopped, he kept going. I lost about 20-30 seconds on him here as we made our way at the top of a ridge. I kept Mike in my sights as we began another descent. Once we finished the descent, we were now mixed in with the 25k runners. I knew that I wanted to catch Mike as this would be the final home stretch and we had one more crazy climb before the finish. I pushed hard on the wet rocky footing trying to pass the 25k runners as best as possible. To put it in perspective, this part of the course is wet slick rock and one bad false misstep and you could fracture an ankle. It is a trail designed for a few hikers every so often. Passing a conga line of runners was difficult as there was no place for the runners to step off to the side of the trail. A little frustrated as I was losing Mike in the crowd, I tried to maneuver off the course running as hard as I could to pass as many people as I could. With each strong pass, my body was getting exhausted. I could feel myself creeping into severe fatigue at this point as the small gap to Mike felt like an eternity.

 

I eventually gave up to trying to maneuver on this course and began to hike slowly behind the line of runners. I felt that all of this extra effort just was hurting my cause so I began to fuel up for the final miles of the race. I began to lose sight of Mike but knew that if I kept it within a few minutes, that I could close well. Maybe a few minutes go by and then I see Adam as he passes by on the trail. At this point I am just trying to stay upright as my legs have cramped on me.

 

Once out of the Creek Bed, I was able to run more as the trail allowed some passing but I was just frustrated that I gave up. I mixed in some run-walk to get the legs to have me power-up the last SOB climb. I have heard this one is a tough one. I clenched my teeth and gave it one last push. Once up the ski slope 40% type of ascent up the SOB, I fueled at the top of the climb and saw Brent. We chatted a little and then off I was running. This portion of the trail was more runnable and now after losing about 15 minutes I felt on the last few miles from Mike and Adam, I began to gain my energy and kicked it into high-gear. My GPS watch finally kicked on. Okay, let's see how fast I can go!

 

My last 4 miles, I split: 7:38, 7:15, 7:49, and 6:23.

 

I ran through the trail hard and was yelping "50k runner flying" the whole way to the finish. I was on a mission to catch Adam and Mike if I could and felt great the last few miles. As soon as I hit the road section, I opened up my stride and kicked it to the finish.

 

I hit the 3rd place mark in 4:47:27. I was 10 minutes behind Adam and 15 behind Mike.

 

We all broke the course record and my body handled the hills incredibly well. I was truly pleased with this performance and know that if I was to run this race again, I could improve upon that last section on the creek and serve up an even faster time.

 

The views of this course was unbelievable. This is a true mountain ultra. For me, it was a very technical race with rocky and loose footing but cannot express how incredible the experience was.

 

Thank you to all of my sponsors that help to power me through all of my running adventures:

Mammut North America

Nathan Sports

Team MPF/RNR

Fits Socks

Boom Nutrition

Mcdavid USA

Redfeather Snowshoes

KarhuNA

Craft NA

 

 

All the gear used from a solid race:

*Nathan Sports Fireball Hydration Pack with Exo shot 12 oz Flask and Speedraw Plus Insulated Handheld

*Mammut MTR 141 Zip Shirt, MTR 71 shorts, MTR 201-II Max Shoes

*Fits socks Runner Low Sock (No Blisters, No Problem)

*Boom Gels (Consumed one gel every 45 mins for perfect energy levels)

*Mcdavid Compression 10k Run sleeves!

*MPF/RNR Apparel for the race and cool down!

*Karhu Flow Trainer: Cool down shoes

*Craft Focus Shorts: Cool down shorts

 

 

http://www.parunners.com/index.php?option=com_jevents&task=icalrepeat.detail&evid=734&Itemid=53&year=2016&month=04&day=23&title=hyner-view-trail-challenge&uid=3c9f54a4d02a6c2fb4f3b7022285f62c

 

 

 

 

 

Caumsett 50k USA Championship--Lucky Number 7

The other day I had the chance to race the Caumsett 50k in Long Island. The race served as the USA 50k Road Championships and competition would be fierce for a spot to be called the "Fastest US 50k runner of 2016". As mentioned in my blog in a previous post, I have been a busy man traveling all around and have not really done Caumsett 50k specific workouts. Instead, I have been getting in solid volume 70-90 miles a week and have had some runs with uptempo miles to help simulate a little of what Caumsett offers. Leading into my taper week, I had the chance to spend a portion of one day scoping out some of the trails in the Hudson Highlands. Honestly, these trails are not only technical with plenty of rocks and steep climbs and descents (almost sea level to 1,600ft in a mile) but the shape and design of the hills and mountains of the surroundings are unlike anywhere I have ever been. That day, I fell in love with the area! After getting some solid vertical, I was primed for Caumsett.

Check out Jason Friedman's Blog on his race experience here:

http://gunksrunner.blogspot.com/2016/03/race-report-caumsett-50k-too-short.html

Storm King Mountain from the Breakneck Ridge Trail. Photo Credits: Cole Crosby

For those who are curious about Caumsett, it is a simple course but a great race to run a decent time for 50k. The course has little ups and downs throughout the 5k park path that is enough to tax you but it takes some of the strain of over-use your body will encounter in a completely flat looped course. Unfortunately for me, my body took a beating in the race as I cramped up at mile 23 and could not salvage myself back to the continuous 5:53 miles our group was sustaining.

Pre-Race Gear. Photo Credits: Cole Crosby

 

*The Pre-race gear was laid out and ready to go! Mammut MTR 201 Tech Low shoes (My favorite), my Mammut/RNR/MPF Orange and Purple Kit, Nathan Hydration Handhelds: (Exo Shot, Speed Shot) and gels in my Lightspeed Belt. Boom Gels for fuel, Mcdavid Reflective Compression Sleeves, and Fits socks.

I was able to stay at a nearby hotel the night before the race on Long Island which made the drive to the event nice and easy. 30 minutes later following a nice sea of cars to the staging area, I was able to check in quickly and secure my bib. I linked-up with  Eric Senseman who I have seen at numerous races: Tussey Mountainback and JFK. It was great to catch up with him and find out he is now running with Scott Sports which is awesome! They picked up a solid athlete and guy. Eric was planning on using this race as a tune-up for Mad City 100k where his hopes would be to make the USA 100k team.

My Father made the trip up and I was able to connect with him. The race was going to have some fast competition being a USA Championship race and those who could run under 3 hours could get their name in the hat for the World Championship Team. Top guys like defending champ, Zach Ornelas who ran 2:52 on this course last year, Cayuga Trails 2nd place Jared Burdick, C Fred Joslyn who has been an Olympic Marathon Trails Qualifier and a fast dude, Eric Senseman, and Chris Rauli, another runner in Upstate NY who has seen success at JFK with a 6th place finish along with many others.  Realistically, I was not sharp enough to run such a fast time to make Worlds. Maybe one day, I can get there but for now the even longer stuff has been suiting me well.  Looking back at my training, I was getting in volume, but not enough running at race pace: 6 minutes and under to prime my body for the pace.  That is okay, as Caumsett was always a bucket-list race and having the opportunity to even run this event was totally awesome. I also had the pleasure of racing with MPF/RNR Teammate: Jason Friedman who was looking for a solid performance at Caumsett.

My goals for the race:

*PR: Run faster than 3:16.
*If feeling good, go for sub 3:06 or if having a perfect day, sub 3 hours.
*Gain confidence running in a competitive road ultra.
*Test and see how my training has progressed since beginning a more rigorous work travel schedule.
*Have fun and compete.

Talking with Eric before the race, I think we both knew we would run together. We both have similar levels of fitness, have been close in all the races we have been together in with Eric getting me at the events we have race together in, and I know both have similar strengths and goals in ultras. That makes a solid person to work with and enjoy the race experience with. I was hoping to run 6 minutes a mile for as long as possible and be able to run that pace as comfortable as possible for the duration of the 50k event. That time would get us to 3:06.  With the initial start, Zach shot out at like 5:20-5:30 mile place which was way to quick for me to follow. C Fred, Jared and Chris formed the chase pack running 5:38-mid 5:40's which still was a little hot for my liking. The third group you can see in the photo below: Eric in the Yellow shirt, Arturs, and then myself. We really liked the idea of running 3:06-3:10 pace. So we rattled off the miles, enjoyed our time together and ultimately, worked together to keep us in tact through as much of the race as possible. We would trade-off pace leading duties and was able to run consistent 5:53 miles and some 6:02 and 5:58 miles. Ultimately, we would speed it up on mile 2 and 3 and run the first mile as our slowest of the 5k loop.

The group. Photo Credits: Mike Gadaleta

 

 

 

Using my Nathan Exo Shot handheld, I had no problem taking down my Tailwind nutrition. With cold weather, my body was not craving a whole lot of hydration which was truthfully my downfall.

 

As the miles rolled along, it became just a waiting game. Could we keep up the pace and not do too much damage to our bodies. The pace felt good for a long while. I took a Boom gel at and hour in and then again in the second hour. 24 ounces of Tailwind and I felt strong. It was until mile 21 that something started happening. My front quads started to cramp. I began to push the pace to see if maybe an increase in tempo could jar the muscles a little. No such luck! 

 

By mile 23, I told the crew that I was no more and had to drop back to try to recover. Before dropping off, our group was closing on the chase pack and to Zach. If only I had felt better. My consistent miles of 5:53 soon became 6 minutes then 6:08 then 6:15, 6:20, I'm slipping!  I stopped at the 1.5 mile aid station and drank down tons of Gatorade to try and get the salt my body was craving. I split a 6:44 mile with the pit stop.

 

I was now running alone, grimacing in pain, praying I would not get caught. I continued to slow down even with taking in more calories and salt. I then played the game of just holding on.

 

Hanging in there with one more loop to go. Photo Credits: Mike Galadeta.

 

 

The last 10k of the race was agony as I was fighting my battered body from completely failing on me. Each step was painful. Having legs of lead is never fun.

 

Half Mile to go. Photo Credits: Mike Galadeta.

 

 

 

As I hit the final out and back section, I was so pleased to be done. I gave Eric some encouragement as he headed for home. As I rounded the corner I knew I was going to run around 3:10-3:11. I pushed with all my might and finished in 7th place: 3:11:44.

 

It was awesome to be done and it was amazing seeing all of the other guys suffering from cramped legs just like I did. This race was such a fantastic event and experience. Next time, I am talking in more salt and probably wearing tights to keep my leg muscles warm if it is on a cold day again.

 

Jared B and C Fred qualified for the World team with 1st and 2nd place finishes sub 3 hours!

 

Overall, It was a fantastic experience. I will run this race again! I know that I can run faster than 3:11 and even when my legs gave out, my aerobic strength was there to help get me through. On not my best day, 7th at a USA championship and a PR is more than what I could have asked for.

 

Thank you to teammate Jason Friedman for the motivation and support, Mammut for the best gear in the biz and for having me build the MTR line, Nathan Sports for killer products like the Exo shot and the opportunity to help integrate your marketing initiatives as a Tech Rep, Team MPF/RNR for the inspiration and support to represent the true #beastcoast team of the trails, Boom Nutrition for the best fuel source out there for running, Fits socks for the best fitting socks period, SUNY Oneonta XC/TF for team support and coaching love, Karhu NA for training footwear assistance, Craft NA for amazing winter apparel and the best base layers around, Redfeather snowshoes for the best snowshoes on the market, and Confluence Running for being my local shop of choice.

 

 

What an amazing race. I will be back for sure. I would love to run under 3:06 here. Now it is time to train for Hyner 50k and for Cayuga Trails 50. At Cayuga with my first DNF, I am returning with a vengeance. I have run this course each and every year with so-so results. I have that feeling that this year is going to be the year.

 

 

Check out the awesome team I am with here:

http://mountainpeakfitness.com/team/

 

 

 

 

 Here are the 50k Race Results:

http://justfinish.net/wp-content/uploads/2015/09/Overall-11.pdf

The Attempt: Trying to Run Down Michael Wardian's World Record Indoor Track 50k---Close But No Cigar in 3:16:43

3:06:03

This is the World Record Ultra-running extraordinaire, Michael Wardian set last year in December of 2014. The pace per mile equates to roughly 5:59/6 minutes a mile. To run the time, a runner must split 45.0 seconds every 200 meters for the allotted 250 laps required for a 50k (31.1) miles while not using pacers or switching directions of the track.

I had heard about this record based on an article that was published all over the main ultra running media outlets about Michael Wardian running a World Record 50k on a treadmill while on a cruise ship where he later found out he just missed the record and 7 hours later attempted a second go at the record besting the time.  An even more incredible accomplishment.  I felt that with having my first ultra this year at Cayuga Trails 50 at the end of May, I was looking for an event that I could run without the risk of harming myself as I did almost a year ago at the Tom B Run 52k in Dryden, NY where I harmed a ligament that connects into my ankle and was not at full strength for 6 months.  In the beginning of March, I had the idea that I felt I was fit enough to attempt for Michael Wardian’s 3:06:03 50k time and so I prepared. I was able to secure the Ithaca College Indoor Track with the help of my boss of the Finger Lakes Running Company, Ian Golden, on Sunday April 19^th yet had to start early at 6am due to a tennis group that uses the facility on Sunday Mornings around 9:30/10am. Most of my ultras begin around a time as such so it was nothing that I am not used to.  The week leading up to the race went well. I was able to rest-up on sleep and eat a lot to get my fuel stores ready for the 6 minute pace.

The Race:

We awoke at 4:30 and then headed out to the Ithaca Indoor Track Facility. I had all of my gear: Mammut running shorts and Zip shirt, my pairs of Fits Socks, Tailwind Nutrition, Ultimate Direction 10 oz bottles, my Karhu Flow Trainers, and my Red Newt Racing/MPF shorts and shirt. We stopped at Dunkin Doughnuts, grabbed some glazed doughnuts and coffee and off we went. My fiancé and father and I all arrived at the Ithaca Events Center around 5:40am just as the lights were coming on. We took to the track. It was exciting to realize I would be attempting such a crazy idea of running 6 minutes a mile for 31.1 miles (250 laps) around an indoor track.  Ashlee, my fiancé, and my father prepared ourselves with the lap counter and I went over specific instructions to make the attempt go as smooth as possible. By 6:05am, I was off running. The sun had yet to come up and it was not too bad going through the first 10 miles as I went back in my head to the 10 mile indoor track workouts I was running at close to 5:31 per mile  on one day and 5:45 per mile the next workout and felt that this should feel progressively easier. I went through my first lap in 38 seconds (too fast) but soon settled the pace into a consistent barrage of 43-44 seconds a lap.  I felt strong yet knew this would be a hard record to get as running 6 minute-flat to sub-6 minute pace for 31 so odd miles surely would take the wind out of anyone’s sails. I was running hard but not red-lining it and felt this pace was something you find when the goal is to run as consistent as possible without blazing the tempo.

The first 10 miles felt smooth and controlled. I ran most laps in 44 seconds if not faster. I was on pace and building a cushion of time.  I went through 10 miles near 58 minutes, as I will have to check the books for the exact split. I was feeling strong. I kept going joking how this was going to take a long time and about what was I thinking about getting myself involved with such a crazy record. I took a gel every 35 minutes and used a 10 oz bottle of Tailwind every 6 miles. I kept my splits consistent. It was a nice thing to have a whole track facility all to yourself, with your family there to give you the splits and support. I enjoyed the moment and was staying focused on keeping the pace hot so that I could relax after the marathon distance and work on my time cushion. That was my goal—survive through the marathon mark and then surge the last 2 miles.  I hit a low point near mile 18. But as friends started coming into the facility, my sugar levels improved and soon I was splitting 43 second laps from high 45’s/46’s.  It was great to see all kinds of people checking out what I was doing. Some of the Ithaca College athletic trainers were up and at it giving me great words of encouragement. I continued to run around the track, hitting each lap split on pace and running strong though this was definitely much harder than I thought it would be.

Red Newt Racing/Mountain Peak Fitness Trail Running Team Gear!

The Race Part II:

 I was getting tired at this point (Mile 18-Finish) as the turns had made my arms clench and tighten up. I spent many laps massaging my arms to have them relax. I continued my solid pace with some laps at 45-46 seconds but for the most part I was hitting 44 seconds a lap. In 27 miles of running, I hit over 44 seconds in the 45+ range 12 times.  I went through the marathon near 2:36 and under perhaps closer to 2:34 but I still need to calculate my exact time but a PR for me. I was hanging tough taking in my gels and Tailwind. Soon I felt like I was over-heating a little as my face felt flushed and my throat felt parched. I motioned to my Father to grab me a bottle. On the next lap, I received a bottle of Gatorade, which I was hoping for the Tailwind as that was working incredibly well but I figured I could use some of the sweet sugar found in Gatorade. Boy was I wrong!  After consuming 5 out of the 10 ounces of the Gatorade, I felt the drink too strong and handed it back. I asked for more Tailwind. This would be the pivotal mistake. My lap time now became a string of 45 + to 50’s. My body was feeling tired and worst of all; my stomach started feeling like it was expanding like a blimp. It was BAD!  With each passing lap, I began to feel worse and worse. I still had a chance to beat the time of 3:06:03 but my early lead was almost out of time. It was with 9 laps to go, I felt so weak, my stomach forced me to throw up. It was embarrassing. I tried to walk some more but then I threw up again.  And….AGAIN.  My race attempt was over. I would finish to run a PR for myself and as I came so close but always tough to manage 30 miles to only fail on the last one.  

I finished my final lap with a 47 second split.  My overall time:     3:16:43!

It was a personal best for the distance and my first time running an ultra marathon on a track. 

Summary:

Michael Wardian’s record for the indoor track 50k is no joke. The pace of 5:59/6 minutes a mile is RELENTLESS. It is a pace that on an indoor track you can keep it going but those last few miles are beyond a struggle. I found this out the hard way.  I learned so much from this run.  I feel that with another attempt in the future that the time of 3:06:03 is within my limits.  I came so close this time and I think that running this event during the winter, in the afternoon or evening may help my body in terms of being sharp for the relentless lap times of 44 seconds a lap.  I was very pleased with how though I did not feel fantastic throughout the run, I was able to run so consistently and even throughout the attempt that I am impressed with how I was able to run under the record pace yet could hold my own. 

I am so pleased I had the opportunity to run the event. It was such a wild and crazy experience but it was interesting how running on that track for so long really exposes your weaknesses as an athlete. For myself, it is remaining poised the last few miles of a race. I think that if I were to remain relaxed, perhaps I could have held onto my pace and stomach from exploding on me. I will let this run sit with me for awhile. I still have more work to go and would like to focus on the race for a December attempt next winter. I think by that point, I will be a little wiser and stronger and eager to go for this record. Who knows though. Maybe Michael Wardian wakes up one day and runs a new record for the indoor track 50k in 2:52. If so, I will be ready to give it my best shot!

Thank you to my amazing friends, family, sponsors: Redfeather Snowshoes, Karhu North America, Craft North America, Boom Nutrition, Fits Socks, Confluence Running/Finger Lakes Running,  and of course  Mammut and Red Newt Racing/Mountain Peak Fitness especially for the incredible support for this attempt.  Now, I prepare for Cayuga Trails, a 50 mile event that is one of the most scenic and fun-filled 50 milers I have ever run.  Thanks again!

My Splits:  

  

  

  

  

  

   

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.