2018- North American Snowshoe Championships 2nd place

Well, my running blog has taken a little bit of a beating with my busy schedule but in 2018, I am looking to make a more conscious effort to report on my races and events this year in a more timely fashion.

I am writing this now as a snowstorm is moving into Binghamton, NY getting ready to give us the last bit of Winter before the Spring season commences. This recap comes on the eve of Snowshoe Nationals that are being held in Bennington, Vermont.



The North American Snowshoe Championships is a race  with rotating sites each and every year. It just so happened that this year the event was to be held at the Cockadoodle Shoe near Plattsburgh, NY, an event I have done a couple times in the past. I love this race and course and was excited to finally get back into more serious snowshoe racing after a two-year hiatus from having a dedicated season.

Weather forecast for the race was perfect Adirondack style: cold, no very cold. Temps hovered around 3 degrees for the Noon start with windchills near -15. Now that is what we call a PARTY!
My wife, Ashlee and our two dogs, Daisy and Ozzy made the trek to the Northern Adirondacks. This was as we trekked from a snowstorm in Binghamton and the NY region which made travel a little difficult but was well worth it the closer we made it to Plattsburgh.

It was a great time hanging out in Plattsburgh pre-race and even getting the chance to see Bob and Denise Dion, owners of Dion snowshoes at the local brew-pub.

The race had a strong field assembled with 2017 World Champion Snowshoer, Joe Gray at the front. I came to this event hoping to just have a fun day and not get too swept up in any pressure to compete a certain way. This more relaxed and easy-going mentality and approach to racing has always boded well for me. It was great to see so many familiar faces before the race and reconnect with runners I have no seen in quite awhile. I was able to hang a little with Mitch and Nick who went to Cortland during my Grad school years and had a full "Send Em" crew for the race.

A nice handful of Team MPF/RNR members were on hand with Elizabeth and Joe documenting the race and taking some killer photos, Ben Nephew, Julian, Jay Lemos  , Jan Wellford who was sweeping the course, and many others.

Myself, Ben and Jay ready to go! Photo Credits: Joe Azze

Check out our team page here: https://www.mountainpeakfitness.com/team/

Here is also A MPF recap of the event:Photos

Sponsor Plug here: If you have not tried Redfeather Snowshoes, you should. I started my Snowshoe running in Dions which are a staple to snow shoe racers the world over. Bob and Denise do a great job! I branched out the next year and became an athlete with Redfeather wanting to try something different and found their shoe design for some reason works magic with my stride. The Company is based in La Crosse, WI which is wear my family on my father's side grew up, hence also a reason to initially support. They are a non-profit company part of ORC Industries and employs many workers with disabilities and learning difficulties and teaches them crucial work skills in the manufacturing and assembly of snowshoes. Pretty cool stuff.

The "Cole Vapor" snowshoe has been a project I have worked with the brand on and man is it an incredible shoe. It is light but not the lightest out there. The V-tail design, deep crampons, and nice surface area of the shoe creates a shoe that glides over deep snow well and allows for my legs to remain fresh for the last kilometers. Check it out at the link below!

http://www.redfeather.com/product/vapor/


The Race ___________________________________________________________________

I took my 1 Boom Gel 15 minutes before the race which is a now staple of mine as I have always felt better with some energy in me close to the race going off. Call it a superstition.

To not see Joe Gray blast off to the front would be suspect as this guy is one of the most decorated endurance athletes around. I cannot keep track of how many USA teams he has been on but between XC, Mountain, Snowshoe, Trail, its like 8-12 teams which is unreal.

The start is very chunky snow and funnels from this open field into the single track. It is by no means a fast start and hearing from Mitch that the trails had some deep spots brought back my last race here 2 years ago where my positive splits from a 21ish 5k had almost a 30 minute second 5k that year.

Joe shot out and took to the lead as the snow was flying everywhere. I took my time not looking to get snagged up in the shuffle. My plan was to remain relaxed and in contact through 5k before making a push the last 5k as the second half in my opinion is harder than the first half.

I made some adjustments and settled behind Mitch, Nick, Ben and Tim which I felt was a good crew to be with. We hung out through the first kilometers and now the fun had begun. I saw that Nick was separating some from the group and then Mitch made a move to close the gap. I looked at my watch and saw the pace fluctuating between 8:30-9 a mile. I felt really fresh and wanted to run near 7:30-8 pace as the second half eats you up and making some time in the beginning helps.

I made a move and then pushed to Mitch. I sat with him and enjoyed the beautiful Adirondack scenery. Mitch let me get ahead and I kept on the tempo increase. Deep in the woods maybe a minute or two later, I came up on Nick. We hung out for some time too before like Mitch, Nick gave me the right-away and I took to the lead. At this point I knew I was in a good position, possibly top 3 which was my "A" goal. I floated through the deeper downhill sections and hung tough on the uphill portions. I was now in that 7:30-8 minute a mile range and took in the sights. This course screams beautiful deep pine woods with sun creeping through the canopy. To me, it is true snowshoe running at its finest.

From the course, what worked well for me was through deep snow, I did not force it. I slowed accordingly to save energy and when the snow conditions improved, I opened it up. As I had separated from Nick and was now on my own, I had thoughts and dreams of pulling up on Joe in the race with 400 meters to go and we would duke it out in an epic snowshoe finish. This did not happen but it was fun to imagine such a scenario. In the moment, I was having a blast. I felt free and was just so overjoyed to be running in snowshoes again in such glorious conditions.

As we crossed the field section, I knew about a mile and a half was left to the race. As the gradual climb from the field started, I was closing in on someone ahead. Was it Joe Gray? I had no idea and put a little surge to see for myself. I soon found it was Julien who has been the Canadian Snowshoe Champion. I eventually passed him as I could tell the early pace for him and the deeper snow here had made him a little gassed. I took to the front and continued on my pace. Maybe Joe was right up ahead.

The Turn_________________________________________________________________________

What happened next was something I never thought would happen. I came from the trail and right before me was some xc ski poles blocking the trail with yellow construction tape as if not wanting us to go straight. With about a mile or so to go left, I stopped and looked at my watch to double-check distance and to make the best decision. We were on the blue trail and the section here was Red at the intersection. i know of this as the main trail where we came from the Start. I thought to myself that surely we would not turn here. But why is this block on the trail here? I had no idea and with such a pivotal decision to be made, I waited. Julien came up to me maybe a minute or so later as I asked him which way we should go. He said without much hesitation to "Go Straight". I asked him if he was sure and I would rather be lost together than all by myself. We went straight and maybe 200 meters in, we saw the red sign. Whew, we made it. I was then able to relax more as we wound back towards the parking lot area and this was indeed familiar to me from past years. I pushed the pace some more and then made that turn into the straight-away which leads into the final straight. Alright, the race was almost over. I came into the final turn exclaiming I feel like I could do this again! I felt fresh and strong which is never the case for me in a snowshoe race.

Great race photos. Credits In tandem Photography

I hit that line and saw Joe there and a bunch of other athletes. Joe asked me immediately that some of them made a wrong turn and asked me which was I went. I told him I waited for Julien and he went straight through the course barricade or block and he said that was the right way. Man what a level of relief. For those that know me well,  I have a long history of missing course markings and in this race, I was lucky to get it right with the help of Julien.

Coming into the finish! Photo Credits Joe Azze

So there it was...Second Place North American Snowshoe Championships. Pretty cool stuff. I never thought I could put up such a solid performance after having many snowshoe races go terribly bad for me as of late. It goes to show that a positive attitude, remaining patient, and letting the race come to you rather than forcing your effort is the key to success in snowshoe racing.

Top 3! Photo Credits Ashlee Prewitt Crosby

Race Results: https://www.webscorer.com/racedetails?raceid=124721

This was by far my best snowshoe race to date and a massive confidence booster for Nationals. For the Nationals race I will be running the 10k and Marathon. My goal is to run free, have fun competing, and remain patient and race by feel. I will need to save my legs for the hard climb and run strong and just see what happens. Anything can happen but I hope I can find myself able to have a similar day to that at Cockadoodle shoe.

The Last Bend. Photo credits Joe Azze.

Ashlee and Me! Photo Credits Joe Azze

The Thanks_______________________________________________________________________

Thank you to all of the volunteers, RD Jeremy Drowne, and USSF USA Director, Mark Elmore for putting on a true master-class event.

Thank you to my wife for keeping me company in the freezing cold and watching over the dogs that weekend.

Thank you to Joe and Elizabeth Azze of MPF for being such great advocates of trails and the outdoors and for having me be a part of such a team that is MPF/RNR which is more of a family than anything else.

Thank you to my sponsors:

Redfeather snowshoes for the Cole Vapors which continue to give me incredible confidence on the snow in all of my training and racing.

Janji: Thank you to Owners- Dave and Mike and their team for getting me linked-up with an incredible brand that has some killer apparel that provides clean water to the various countries they craft their apparel around.

Nathan Sports for hydration and other great essentials needed to help me Run Stronger and Run Longer. I will be using a winterized Peak hydration belt for the Nationals Marathon that will be crucial for a solid race.

Team MPF/RNR for the constant support and group of amazing people that allows for us to share our stories and experiences and true love for trails with the rest of the world.

Fits Socks for the best fitting merino wool socks out there. These things are gold for keeping feet dry and warm or cool based on your needs. I raced with the Light short racer sock and it was a dream.

Boom Nutrition for fueling me with the best in natural fruit energy. And they taste amazing because a gel should not be a struggle to take.

To SUNY Cortland XC and Oneonta XC for my coaching stints. Two great programs!

Confluence Running, Finger Lakes Running for being great retailers in the community and ones I have been lucky enough to work at!

Thank you to new sponsor: 361 Degrees USA for providing all of my footwear needs. I am really excited about this new partnership.

Onward to Snowshoe Nationals!

This Summer: A Tale of an ultra DNF, a Road Race, and The Journey for Perfection

The summer has began to take shape. I have finished with Graduate school and so now I am a free man to spend my time working on my career, running to my hearts content, and spending time with friends and family.  Making the transition from school to the "real world" has been hectic but I can finally write to you noting that I have made some strides in my transition.

To begin the summer season, I decided to run the Binghamton Bridge Run for a fun tune-up half marathon effort before Cayuga Trails.  I felt that as I have never run this race, it was a great idea to finally take the plunge and compete at the event.  I was still a little banged up from the 50k Provisional World Record Indoor Track Attempt but was training at close to full-strength so I thought, why not jump into a road race. 

CHAPTER 1: The Binghamton Bridge Run---A Grand Ole' Time!

While still living in Cortland, NY at the time, the early morning drive saw me rise at 5 am and then head the 40-50 minutes to Binghamton.  I stopped and loaded up on Dunkin Doughnuts as there is nothing better than a small iced coffee and a glazed doughnut before running hard. I had no idea what expectations I had coming into the race except to contest for the win and run a smooth first 5k then pick up the pace based on how I felt. I never had the intention to shoot for a personal best but if the race dictated that type of effort, then I would do what I could.

I showed up to the race site just in the nick of time as I had 15 minutes before the start. I collected my bib and did a few strides and then I lined up for the race.  I also took a Boom Grape/Pomegranate gel right before the race start which is a strategy of mine to give me a consistent flow of energy so that I do not have to worry about low calories during the race.Talking with people I heard I had some competition for the win with a Ben Snodgrass, who just graduated from Binghamton University and has been tearing up the local road racing scene with some solid times. I saw him at the line and he mentioned that he was doubling both the Half Marathon and 5k and I thought he might try to run this race more conservative. 

The gun shot off and we were off to begin 13.1 miles of sheer fun. I went to the lead with a small pack of about 4 of us with Ben Snodgrass running stride by stride with myself.   We immediately started talking and decided to get rolling after the first 5k as we were running 5:45-5:50+ miles and I wanted to separate early from the chase group.  With the next two miles in 5:18 and 5:21 that separation was created and then became ultimately a 2-man race. 

Thank you Cassandra Hamilton for these photos:

As you can see the chase pack and one other runner right behind us only 2 miles into the race.

Miles 3-5 saw us form quite a solid gap.

From 10k-Mile 10:

We kept pace and chatted the whole way clicking off miles in the 5:20 range as the weather was perfect and it was nice to have some solid company.  I slowly tried testing Ben's willingness to change tempo as we would surge for one mile then ease up the next followed by another surge. Once I hit 10k around 35:26 (5:42 mile pace), I knew I had to start trying to go more uptempo.  From 10k to mile 10, I through in some strong surges seeing if I could drop Ben.   

Clicking off 4 miles at around 5:05-5:13

We ran those 4 miles from 10k to mile 10 in 20:35 with a 5k split of 16:13! 

As you can see, Ben kept stride with me the whole time. We stopped chatting a little during this point but then recollected coming into the final 5k of the race. He was ready to run and ran really strong as the moves I made only dropped him a mere second at points during those 4 miles yet he always managed to surge back.

Photo Credits: Harry J. Back

Last 5k: We hit the 5k easing up from our last miles and then picked up the pace the last mile and we decided it would come down to a sprint finish. We hit the final finish shoot and his track speed gave him the edge as he pulled away by about 2 seconds. I began to close quick the last meters to almost nip him at the line finishing the race a mere .8 seconds behind. 

I placed 2nd and really enjoyed the whole experience! I had never run a road race able to chat it up running a solid 32:13. I also had the chance to rock the new MPF/Red Newt Jersey and man was it fun to represent a great team! The rest of the day was spent talking to people about my ultra running, Mammut, and the new Red Newt/MPF trail running team!  Thank to my family to Mammut North America, Fits Socks, Red Newt/MPF, Karhu North America/ Craft Sports North America, Redfeather Snowshoes, Boom Nutrition for all of your support.

CHAPTER 2: Cayuga Trails 50: DNF Stands for Delirious, Nervous, Faint

I was all primed for Cayuga. I had done my fair share of hilly runs, solid mileage, fast training runs and lots of steps.  The week of the race, I caught some sinus problems from moving into a new house in Binghamton, NY and had my fair share of workouts moving belongings from our third floor apartment into our cars and moving vans. It was a long week of moving and very hard to find the time to do nothing and rest up to totally eliminate my sinus troubles. Unfortunately for race day, I still had some sinus issues but felt as ready as I could be for the event. We woke up early from our new home in Endicott, NY and made the 55 minute drive to Ithaca. I was very tired both physically and mentally from a long week of moving but it is where the sport of ultra running shows you that it is in those moments of fatigue that you can find your strength.

I made it to the race site with about 20 minutes to spare. That was just enough time to check-in and use the bathroom and pose for a few photos:

Photo Credits: Mountain Peak Fitness

**I had all of my new MPF/Red Newt Mammut gear screen printed and it looked great for the race. I linked up with some of the members of the team and began to get ready for a big race. I had aspirations of running near the top 5 and if it was in the cards, maybe surpass my own expectations with a podium spot.  The race this year went out like it does every year though the pace felt a little more controlled than the previous two years. As the field began to push through the various steps and ravines of this grueling course, I started to scan the competition for some tough runners that I knew would be there in the end. I kept my eyes on Andrew Benford, who has some USA Mountain Running experience and though his first 50 miler I believe, his ability to combine fast marathons with mountain running experience would make him a strong podium contender. I kept him in eye sight to help gauge my effort.  I linked up close to Ben Nephew as I have always run with him at times during this race the past two years and have not been able to close at the end so I knew keying my race off of him would give me the chance for a solid finish. 

The pace through the first few miles felt solid as I ran within myself. I could see Ben in the slight distance with other runners right in contact. As we went up and down the gorges of Ithaca, my Gps watch kept hitting my other watch and messing up my passing and mileage. I kept playing around with it and then gave up and kept running by feel. My sinus pressure felt okay though I tried not to let some stuffiness get my mental game. I remained tough and kept along the pace. The field strung out as we crossed the deep creek and headed to Lick Brook. Chad Trumbo and myself with Ben Nephew linked up pretty well in Lick Brook and we ran together nice and solid. The pace felt 7:30's on downhills and 8-8:20 a mile as we recovered from a 10 minute mile uphill section from miles 6-15. Myself and Chad worked together pretty solidly while Ben was with us and at times would relax a little only to find him right with us a few minutes later if that. It was a pack of three!

I took the lead at the big Lick Brook Climb and gained a little separation as out of my race, that power hike up the incline was my crowning achievement for the race. I felt pretty relaxed hiking up the trail.  

Photo Credits: Mountain Peak Fitness

*The photo here shows at the section at Buttermilk Falls, Chad had been in and out of the aid station and we both on the downhill to the Buttermilk Aid station put up a little bit of time (seconds) on Ben. The photo shows justice. I felt good here as well strategically running and power hiking sections incredibly well and had much more left even with us running about pace for sub 7:20 for 50 miles. That would be a 20 minute or so PR on this course for me though my last two runs at this race I have not been at full-strength so my potential on this course I have yet to experience. I felt like this day would be the day.  I kept fueling with my Boom gels and was on tap with gels every 45 minutes and my energy levels felt solid. I put in a surge and linked up with Chad.

We ran strong together and I think picked it up some as we were approaching the turn around. At the river crossing (Underpass) aid station we both caught Fred Joslyn and another gentlemen and that was a big boost for us as we were closing well. If we could keep our pace, we would run a spectacular time.  

It was at the dreaded Lucifer steps, 4 miles from the turn around where something odd happened. I was running powerhiking this section with the group feeling still strong but ready for some more gels when my heart rate skyrocketed and my vision went dark for a few seconds. While almost at the top, i braced the wall of the steps to hold myself upright. My vision returned and a ringing noise popped up in my ears. My head felt cloudy and highly pressurized like some soda cans that were shaken up. I suddenly felt extremely weak. I lost the group of guys as I felt like I was going nowhere. I looked back and saw Ben ascending up the steps. I could not go up the steps as I wavered on each step trying to retain balance. From Ben's perspective, I must have looked like some drunk fool dancing around the steps almost 1,150 feet high. I regained a little focus once at the top, took a gel, and drank the last of the GU brew in my bottle. I was bummed I lost contact after running so smart and strong the first 20+ miles. I descended into the next aid station and took my time fueling up thinking maybe it was low blood sugar.  I then headed to the turn around. 

Photo Credits: SportTracks!

I did not feel good at all. I felt dizzy, delirious and faint.  I felt my race would now be a long suffer fest for another 25 miles. This is not how I wanted my race to go. I felt dejected as I was passed by maybe 4-6 people in those last 4 miles. I would have to run really strong to improve upon my 7th place finish from 2014 (last year). I had trained very well this year and felt my progress was to lead to a high-caliber finish for this race. That was not in the cards for the day.  I told my family that if I would improve how I felt by the Buttermilk Aid station mile 37 or 38 , I would continue to the finish. I spent quite some time fueling up and off I went. I ran and power hiked the sections but my energy even with all the calories felt rock bottom. It was great to see Carlo and Silas, both Red Newt/MPF teammates run so well. I felt bad I had nothing to keep pace. The next 12 miles I was pretty much to myself. I kept running but my pace dramatically slowed. Everything felt heavy and my vision turned to tunnel vision where I could only make out the trail and a pink flag as the course marker. At the turn around (Mile 25) I noticed this tunnel vision and lack of specificity in my vision. At times I almost missed turns on the course and I tired to be optimistic but as I left Lick Brook and entered Buttermilk, nothing seemed to change as I kept up with my 45 minute gel strategy. I was thinking, it cannot be blood sugar. I caught both Sam Jurek and Fred Joslyn as they were struggling from the early pace. I was passed by Brian Rusiecki, a east coast ultra stud who I have been blessed to race with at Cayuga Trails and Manitous Revenge. I told him I was having a rough day and it was maybe low blood sugar. Like the gentleman he is offered gels and I kindly declined. I kept going to the aid station. 

I then descended into Buttermilk. Physically, I felt better as my legs could offer my last two miles in 7:10 and 6:52.  As far as the way my vision was, I was exactly the same. As an oath to myself, as I came to the aid station greeted with the cheers of my name from the Trails Roc crew, I said my number and that I was seriously dropping. I will forever remember their shouts of "NO, NO, NO, Don't Do IT". I felt done. I laid in a nice chair and took in calories of every goody out there. I consumed oreos, broth, watermelon, gels, M&Ms etc. The color in my face soon started to return but I still felt like I was KO'd at a boxing match with little birdies flying around my head like a cartoon.

MY Race was OVER.  I called it quits at Mile 37/38. I was in 11th place at the time of the drop which was not too bad but I felt off of what I could do.  Trails Roc worked hard to convince me to keep going but there was no such luck getting me to change my mind. I met my father and Ashlee at the aid station, spent 15-20 minutes there then headed into the van to return to the finish line. 

I had the chance to see the first few finishers who ran solid races. Amazing performances  across the board. The collection of times were much faster than the previous two years.

Here is where I thank everyone who made this day a huge success.

Thank you Ian Golden for putting on such a well-run event. The race seems to get better and better each year. 

Thank you to all of the volunteers and runners out on the course that gave some encouragement out there. It is always a great boost to hear my name out on the course.  The aid stations were perfect with great help from some stand-up people. Thank you to the Trails Roc crew for all of their help and support. You are one fabulous band of people.

Thank you to my sponsors:

Mammut North America: The MTR line continues to improve and our MTR 201 Tech Low performed as a super competitive shoe for trail racing and ultra marathons. The cushioning of the shoe blew me away and the upper feels luxurious for swelling feet and the outsole felt good on every surface Cayuga Trails had to offer. The MTR 201 Tech Low is a must-buy Mammut shoe! The new apparel keeps me dry, fits perfect, and chaffing...that word is not in my vocabulary.

Boom Nutrition: The tattoos were great. I had them on my legs but washed away in the big creek crossing. Of course your gels keep me going with a boom of real fruit energy and flavor with the most calories of any energy gel. 

Fits socks: Best fitting socks around. No blisters as my Light Runner Low socks have just enough padding for the ultras but keep my feet dry in the moist, dank, and wet conditions of Cayuga like a real champion does.

Mountain Peak Fitness/Red Newt Racing Team: Thank you Elizabeth and Joe, Ian too for all the support, and for having such a great team of people that love the outdoors. 

Redfeather Snowshoes: Thank you for keeping me fit in the winter as the hard training is paying off this summer!

Finger Lakes Running/Confluence/Run On Hudson: For a great job helping to help shape our running community. And great tattoos!

Karhu/Craft Sports: For amazing gear and footwear I train in and race in while on the roads. 

USATF Niagara: For being a great governing body for our sport here in Upstate New York.

Thank you to my friends, family and everyone who reads this. Your support and enthusiasm keeps me running!

Chapter 3: The Journey From Here:

The Nervous side of this race comes with the NOW. 

Amazing MTR 201 Tech Low shoes that have been a major player in solid training and racing! Amazing job Mammut!

So where does my racing take me now?  I am currently training for the Whiteface Skymarathon which I hope to run a race where I can redeem myself from the DNF at Cayuga Trails. I have been getting in some solid hill training in to hopefully improve my overall fitness and prepare my muscle-memory for the rigors of a sky race.  I have been talked into running both the Gorges Ithaca Half Marathon and the Vestal 20k both as road races to provide some uptempo training for myself which is always a good thing.

Here is a photo from JFK 50 last Fall. I came into that race, still not fully-recovered from some bad bronchitis but rallied to a 5th place finish. 

After a summer where I had a severe ankle injury, I was recovered well and raced to a course record at the Virgil Crest 50k. 

Forks XV Road Race: A Truly Great Day!

So I am back from the Forks XV, a local road race near Binghamton, NY and it was truly a great day. Talking with many of the runners today, it seemed everyone gave better performances than expected, myself included.

The weather was far from spectacular with the temps hovering near the low 30's and a significant wind chill.


It was truly great to see everyone from Triple Cities, Binghamton, and Confluence Running at the race and it really gave a fun and relaxing atmosphere. This race was serving as a "rust buster" for myself as I have not really run many road races in a long while.  I was hoping for a 51 minute time.

My plan all along for the race was to run smart and consistent. I think that I achieved that goal. With the game-plan of averaging 5:20-5:30 miles, I steadily began to prepare myself for the race. It was wonderful to have Ashlee with my to enjoy the event and she even got me a Twitter and Instagram which is awesome. I warmed up with the guys and got settled into the race plan. Hanging out in the Chenango Forks High School was great since it was pretty cold and windy out there. It reminded me of many races and training runs that I endured in Norman, Oklahoma. After the warm-up and some slight shedding of layers, it was time for the Big Show!

Here is a link to the race article: http://www.pressconnects.com/article/20140330/SPORTS/303300035/Cole-Crosby-Samantha-Snead-win-Forks-XV-road-race-titles





Race Time::::::

I jogged off to the start with the wind whipping around us. I had never run this race before and had been told about the course and its gentle rollers not to mention a tough hill by mile 8. As we started off, I had a great time hanging out and chatting with Dan Young and Steve Marcin.  Steve took out the pace and I sat behind him for the first 1200 meters and then decided to pace with him. We crested the first little hill with a mile split around 5:18. I mentioned to him that was a great pace.  We agreed to hang together until one of us could not hold the pace.  I was excited to run such a smooth pace.  We then headed out of the school and onto the main road.  We continued to chat and to make the run fun. It was cold and a little windy so having fun with it could help us both pass the time before the later stages of the run.  We hit another 5:20 mile at mile 2 and a 5k time that had about a 5:21 average mile. We were running great.  Then at the first downhill that was significant, I made a slight move on the down which I love to do and created a short gap. The lead bike mentioned to me it was about 100 yards or so.  I always thought Steve could merge back with me as I kept up the sub 5:20 pace.  With the rolling hills, I bounded up them no problem. I had really no fatigue generated from the run so far which was amazing. I had spring in my step and I was running really strong. I have not felt this great in a long time. I continued to cruise still averaging 5:15-5:20 based on the terrain. I think I picked up the mile split from 5-6 and then hit a river road section which was a gradual uphill mile. Coming into mile 7, I was still feeling strong though I was not as springy as the first 5 miles or so but I really was not struggling.  Sure, the wind was at this point really making pushing the pace a little hard, but I fought through it as best as I could.

Mile 8---The big hill!!!!! It was fun to have so many people cheering along the course and at the base of the hill, as well as the lead bike who mentioned to me that he was going to try and get ahead with the hill. I hit the first section of the hill, I ran relaxed up it and then hit the crest hard.  Once I managed the top of the hill, there was another little section to go. I asked the lead bike if this was the last hill and he mentioned that it was. YES!!!! Almost there.  Once I finished the last roller, it was a downhill finish. I then began to cruise in. I still had plenty of strength in the legs and powered home. Once I entered the loop around the parking lot of the school, I was counting down until I was done. I also looked at my watch at this point to see that I could finish under 50 minutes which was exciting. I began to ease-up a little coming into the finish then kicked it home.


I was able to run 49:49 which was an amazing performance. I was very pleased with how well I had run with no speed work, a few tempo efforts, but mostly running slow in all this snow and freezing cold. I averaged right around 5:21 a mile which meant that I kept my pace really consistent the whole way through. This is very exciting to know that I am somehow in much better fitness than anticipated this time of year.  I look forward to getting back to training well and beginning to get myself race-ready for Cayuga Trails.

Thank you Mammut North America for all the support. Dion Snowshoes, Karhu/Craft, Fit socks for the blister free run socks, Acidotic Racing for being an awesome team, Team Confluence, Ashlee, and everyone else that shows me some love. Without you, I would not have the motivation to dream for more. Thank you!

Those elites running in Cayuga Trails this June, I am every excited to mix it up with you and I hope that I can get my name tossed into the list of top ultra runners in North America. Train well, rest well, and see everyone at Cayuga!

Taking the lead at mile four with the first downhill section

Powering up the big hill at mile 8.

Valentines, Running in the Snow and the PA State Snowshoe Championships---Feb 14-16---Prep for Snowshoe Nationals

So I had to cancel the trip out to PA for the snowshoe race because my amazing girlfriend, Ashlee ended up getting severely sick with one of the worst sinus infections I have ever witnessed. 2 weeks later and she still is having headaches and feeling off.  It would have been nice to run a tune-up race but I can always get in a nice 10 mile snowshoe run as preparation for the big dance!  I have been able to keep my mileage consistent even with running in deep slippery snow which has slowed my running.  Just today, running in snowy roads made every effort to gain traction seem like I was running in waist-deep snow.  An absolutely exhausting run where I got some nice vertical near 1,500 feet of elevation gained in 11 miles but averaged like 7:40 a mile for the run which is about a minute a mile slower on that same loop most days.  It has been like this all winter just getting in the time and mileage and hoping I can gain some traction for once the snow melts.

USA Snowshoe Nationals is going to be my next big race and it is going to be a fun one. With lots of great athletes I am excited to see where I stack-up.  I think I have the potential to make the team and really this year in my two snowshoe races have not run well or at least to my potential I think. The Cockadoodle shoe I was mentally drained getting stuck in the ice and at Highland Forest not only did I leave people off-course but I ran more conservative looking to wear-down the racers rather than sprinting out to the front.  What I learned from the races is that I need to stay focused on position and that if I run comfortably and draft a little once it comes to that last downhill sections watch out! I want to run smart and fast at Nationals. I want to give it all I have and to leave it all out there. I want to crawl to the finish the last 10 meters.  I hope to blitz those with some quick speed.  It is going to be interesting how Nationals will play out. I do know it is going to be an amazing experience and I cannot wait to share it with everyone.  Stay warm and see everyone in Bennington, Vermont.


Sights and sounds of a Cortland, NY Winter:

My trusty Mammut MTR 141's have been my road/snow/trail shoes this winter getting in the miles and staying super durable. I have had these shoes for about a year now and they have still run like brand new.  Mammut makes some of the most durable products out there and their footwear is exception to the rule.

How my running has played out:  

Lots of snow, wind, and hills have made for a slower type of winter training but worth building the proper strength.

View of Greek Peak Ski Resort in the distance.

LimeHollow Nature Center 10 mile Snowshoe run Prep for Snowshoe Nationals:

I had the chance to run around Limehollow before the warm-up and as the temps were near 34 degrees, I thought some nice melting snow would make for a faster run. I was right!

View on the Wilderness Way Trail. A Long and windy trail through the woods.

I felt really solid averaging about 7:30's for the run with some deep snow, fast single track, and snowmobile trails that felt like a race track.  This run has provided me with some confidence heading into Nationals. I feel strong and even though I have not managed insane mileage this winter, I have done some great core runs like this one where with snowshoes, I hit some 6:30 miles and also have been working on my uphill technique. Nationals is going to have a nice long climb which I am excited for as it will pack people up for the fast downhill which I hope to blow by and secure a podium spot.

The City of Cortland from our 3rd Floor Window-View

 Training has been very interesting this winter as life has made getting in any type of run longer than 14-16 miles pretty tough as my time is pretty jam-packed. Luckily, I have been able to keep solid 10-12 mile runs almost every day which equates still to a nice base that I can begin to build my longer runs once Ultra season comes around the corner in June for me which will be (ice and snow-LESS)  which will be a very exciting thing. It is pretty funny but I have a feeling that all this tough running through deep snow, intense winds, cold temps and short days will all lend itself to a great Summer and Fall of racing.  Though my training may not look incredible on paper, I think the types of footing I have experienced and the tough conditions will allow for me to build up some extra strength that will help play into some fast times.

My amazing girlfriend Ashlee takes the best photos and braves the cold for a guy like me. She is truly the best!

For Races I have commited to:

Cayuga Trails 50---Going to be a super-competitive event with the race as the host-site for the USA 50 Mile Trail Championships. There will be some great runners coming from all over the country for the opportunity of running some Upstate New York terrain.  I look forward to besting my 9th place finish with a top 3 as I was close to that in 4th last year before I twisted my ankle which stopped me in my tracks. 

Manitou's Revenge 54 Miler---This race is crazy! Anytime you summit high peaks in a region, especially the rocky Catskills, it is going to be a fun time. For one, I hope not to fall off an escarpment or embankment, I hope not to get lost as well, and I hope maybe my leg speed and climbing legs will help me run a fast time for such a crazy course. I hope I get to run with Acidotic Team-mate Ryan Welts up front.

Virgil Crest 50k----I ran the Virgil 50 Miler last year and beat up my feet and legs pretty bad. This course takes a lot out of your legs. I have always wanted to run the 50k and with a new course design, I would love to crush a super fast time. Sub 4 hours is the goal which would be pretty legendary on such a rocky, rooty, up and down technical course like Virgil Crest. While Manitous' has sections that are not true runnable sections, Virgil has runnable sections the whole way through yet they are slow going.  Any time you run on the Finger Lakes Trail, the pace slows down from even hilly road running.  I am very excited about running my home-town ultra again this year but in a different distance.


Races in Question:  Call of the Wilds Trail Marathon----With the Eastern States 100 going on, who would not want to be apart of that excitement. And with a say 2.5-3 hour drive, the distance is not too bad. I may or may not run the race but if it fits my schedule, then I am in for some fun!

Tussey Mountainback 50---I guess I missed registration and if I cannot get into the race as an elite entry, then I will plan on running the Syracuse Marathon which is I think on the same day. I would love to run Tussey and as a historic race with great competition, I would love to see how I stack-up with some of the best road 50 milers in the country.  I would like to think of myself in their company and I hope a great performance at this event could prove it.

JFK 50---Come April 1st, I hope to get an elite spot in a race I am dying to do. If I can get in, I have a feeling I will do some great things on the towpath.  JFK suits my strengths in so many ways as a nice consistent pace will play into the go slow during the AT then Sprint the Towpath then hold on for dear life strategy. I would rather run the AT strong and come off onto the Towpath in a consistent and relaxed pace. I hope to be one of my breakout races.

50 Milers Never Felt Better!!!---Virgil Crest Ultra Build-up

We are now into the month of September and it is time for the leaves to fall, for us to get ourselves ready for football, nachos and cheese, and our fall selection of races! 
My first race coming up will be the Virgil Crest Ultra 50 Miler.  This race holds a special place in my heart as I have run and trained through the trails that will be run in the race numerous times.  This is my hometown ultra race. It is really cool to be representing Mammut, Acidotic Racing, Fits Socks, Dion Snowshoes, and of course Karhu/Craft at this season's races.  The race has 10 thousand feet of elevation gain and loss on the tough Finger Lakes Trail which has a signature "toughness" to it.  Ontop of that, runner will swing to the top of a couple summits of Greek Peak Ski Resort around miles 15-18. The infamous "Alpine Loop" looks like it will be a sure challenge! Running up 25% grades seems like something I have encountered a bunch in my training for this event and I am excited to finally get out there and race an ultra again.  I have not run an ultra since June and I think that it is time for me to put my best effort out there.

My Trusty Mammut MTR 201 Shoes!!!  And My Fits Trail Socks (Cushioned)

Training:  Simulation Run Through Greek Peak

The run had me start a wet humid day at the Adventure center at Greek Peak.  I started the run by sprinting up the steep Hercules lift section up to the peak of the ski hill.  I then slogged through the mud and proceeded to run on seasonal maintenance trails through the top of the mountain and towards the connection with the Finger Lakes Trail. 

The mist was wild and crazy as I was still amongst the clouds.  I continued to push the pace as I made my way through the steep, slippery and technical trail sections and headed towards the Rock Pile.  The pace was not quick because of the muddy sections but I managed a solid effort.  Once I had crossed near Daisy Hollow, the turn-around point in the VCU 50 mile, I headed back on the trail.  The heat of the day was creeping on myself.  It was getting hot and my handheld was about 5 ounces from being drained.  I bathed myself in every creek crossing  I could find to cool myself off in the humid mid 80 degree morning by 11am.  On the way back, I had entered a rhythm where I was running smooth and strong.  I hit the top of the ski slopes again only to find myself with the sun out and above the clouds. I flew down the slopes back to my car.  It was a lovely training effort and great simulation for the race in a few weeks.  I enjoyed being able to run through all the high creeks, and mud that slowed my pace down a great amount.  I hope for race-day that I will not be running through muck for 50 miles like in the Cayuga Trails 50.  I feel very fit and I look forward to testing my strength with climbing some of the steep course that makes the Virgil Crest the hardest ultra on the East!  Below are the photos I snapped of the occurrence.

Top of the slope looking down into the clouds

Fresh layer of clouds

Reminds me of a jungle

Finished a nice hot run.  25 miles in 3:47

I am wearing my Mammut MTR race shirt, my Acidotic Race Visor, and a Nathan HPL # 28 Minimalist  Vest.

After the Virgil Crest Ultra, I have about 3.5 weeks to rest and taper for the Can Lake 50. This race is an ultra road race where a 6:19 course record stands between myself and history. I will be racing in my Craft apparel and the new GREEN Karhu Flow Trainer pictured below.  If Virgil Crest goes well, I feel that I will have no problem racing the Can-lake.  From what I have been told, I will probably be out running alone with myself, the course and the lake.  I look forward to finding that peace with the lake and to enjoy a 6 hour running experience!  Some of the new Karhu footwear looks great and I am excited about wearing the shoes for the Can-Lake Race!

Can Lake 50 Race Projections and Racing in Karhu/Craft!

2013 Chris Thater Memorial 5k Event and Festival---The Big Time!!! The In-Depth Look at the Race.

Chris Thater I have been told from Binghamton natives that this race is the most competitive 5k around.  Athletes from all over flock to run this incredibly deep and fast race.  I was lucky enough to run the race representing Confluence Running, Binghamton's new specialty running store.

The race was a fun one. With a 700 person drawing for a 5k, this race was big.  Tons of fast elite athletes showed up with credentials that make you swoon over how fast they can run.  Looking at last years results, I felt that a top 10 could happen maybe a 10-15 place finish.  Little did I know, this year was the deepest year that Thater has ever had.  

My race plan was simple: *****DO NOT GO OUT IN 4:30!!!!!!!!!!!!!!!!!!

In a race this caliber it is so easy to go out too hard from the gun and then suffer for 2 miles of sheer agony as people who have raced smarter than you pace you easily.

The played out well. From the gun, I was in the second wave of runners so I had to make my way through people as I found my place in the field. Did I lose time from my position?  I did. Was it crucial to my performance?....NO.  I ran as best as I could on the day. I matched up with Fred Joslyn and could tell he was out to run a strong pace but not a crazy pace.  At the half mile I felt like I was in about 60th place.  So what did I do at the mile mark in about 4:48?  I decided to tell Fred to run a 4:30 mile. I initiated the strong pick up and Fred followed. It was cool to run with a solid marathon runner. We passed the second mile in around 4:36 or so as we had passed about 15 people at that point. Making up ground and feeling strong  I continued to work on bringing down the pace.  As I started to hit more of what felt like some of the top contenders, I began to run more and more with the small groups of runners and I soon noticed that the relentless pace was slowing.  I just ran the pace with a small group of 4 and then caught another group of 4 until we hit some small hills and made the turn onto Beethoven street. At this point in the race, I had worked my way up through the clusters of runners. I had felt like I had raced a perfect race.  As I hit the final stretch I relaxed into the finish and probably costed me some time and some places. As the line drew closer I say 15:00......15:10.....15:20 .   I had crossed the line right at 15:20 and because of my start in the first wave, I really ran a 15:18.  Not bad for not running a 5k since December.  Overall, I wish my pace turned in a faster time but 29th place in the deepest Thater field ever with a winning time of 13:48 and the top 10 running now slower than 14:09  I would say I did well enough.

It was great to market Confluence Running and to get a nice speed work-out in.  I felt great the entire race and even as the mercury began to rise, I still held my own in a super competitive race.  I was proud. I never felt like I was gassed and always had some juice in the tank. If it was a 50 degree race, I think the 14:40-14:50 would have come.  But because of the stress of work and the high heat and humidity, it was just not the best conditions for my liking.

All in all, the Chris Thater Memorial 5k draws in the best talent from the country and it was amazing to have that chance to run with such distinguished runners right in Binghamton, NY.  Thank you to my sponsors and to Grace for putting on such a great event.  Maybe next year I will shoot for the sub 15.

Gearing Up For the Fall!!!! Back To school, Trail Running In Binghamton, AND THE VIRGIL CREST ULTRA

It is now that time for classes to begin, the air to become crisp and cool, and for a fun selection of running, racing, and just loving and living life.  I look forward to just relaxing, learning, and challenging myself to be better.


I spent a week in Oklahoma, helped to direct a race, trained all around Cortland, and even ran at the Finger Lakes National Forest.  I cannot wait to race my next ultra, the Virgil Crest 50 miler.  A full race preview will follow:



***Virgil Crest Ultra---"50 miles of trail-mountainish goodness"

The Virgil Crest Ultra is a Monster of a race! With 10,000 feet of gain and loss, slow rocky, rooty single-track Finger Lakes Trail, this race is a punisher of a course.  Oh yeah, and you summit Greek Peak at 2,189 feet from 1,180 feet in about a mile and a half (That is running up a ski slope!).  The course record is 8:34 or so which is a smoking fast time for the course and I hope to be able to run right around that time on the slow end though my real goal is to run a super fast course record time that will stand for many years to come.  Looking at my race at the Cayuga Trails 50, I did not race to my ability with my badly twisted ankle and I still managed a 7:45 effort though wound up off course for a 8:00 on the dot finish.  That type of performance with the similar amount of vertical would place me 30 minutes above record pace.  Now all I need is to be able to run to my potential and hope for dry conditions so I can run the downhills fast and not get slowed down by the mud.  If all the stars align, I think that a 7 hour performance is in the cards.  I have been running tons of vertical both up and down and though I have been on the tired-side of running, when I taper in the next 2 weeks, I should be primed to handle the course the best I can.  Here is Ian Golden's RD of Virgil Crest's description of the course:

"The revised course uses an out-back format, repeated for the 100, starting and ending at Hope Lake Park with a turnaround point just shy of Daisy Hollow Rd. The hills are pretty constant, runnable in most parts and steepest in the mid-section around Greek Peak. Approximately 44.5/89 miles will be run over hilly single track trail, with 3.5/7 miles of dirt/gravel forest road and 2/4 miles of asphalt. Elevation gain and loss is roughly 10,000/20,000 feet. The hills are constant and the terrain technical at times. Respective cut-off times are 16.5 hours for 50-mile, 36 hours for 100-mile and 28 hours for relay." (Golden,V-Crest RD).

I have trained out on these sections ever since I have moved to Cortland and I love it out there.  I feel that if anyone will have an advantage, it will be me.  This race for me is the ultra in my backyard as being only 7 miles from the start is fairly close.  I am excited to finally run another ultra as I have taken a break since the Cayuga Trails 50.  I crave that longer distance and I feel that my training has set me up for success at the distance.  Running fast tempos, uphill, downhill, long 3-4 hour runs of marathon to 50k distance have helped to curate a level of speed out on the longer endurance events.  I can handle a faster pace but still can remain patient and strong ready to make a huge pace change that can win me a race.  Sept 21st is the date and I look forward to representing my sponsor's new gear at the event:  Mammut, Acidotic Racing, Fits Socks, Karhu/Craft and Dion Snowshoes. 

I plan on wearing my best MTR gear and apparel for the record attempt including my MTR 201 shoes the best in light, durable, and fast shoes!



**Oklahoma Vacation:

The trip began with Ashlee and myself heading out on the long car ride to Oklahoma from Cortland, NY. We left late Friday evening and drove the 24 hours straight through taking turns.  It was fun to spend that time on the roads but I was happy to finally make it into Oklahoma.  We ended up scooting to Norman, to spend time with friends for a day or two as we would spend the rest of the week with her family. Once in Oklahoma, I put my Mammut MTR shirts to the test.  With humid and HOT conditions in the morning---Mid 70's at 7am to around 85 by 9am and 80% humidity and 90-110 temps by mid-day, I was sweating more than a human should sweat. It reminded me about all of those tough sweaty runs in the Oklahoma sun.  My MTR 71 shirts act like mini air-conditioners and were able to keep me as dry as possible.  In those conditions it is impossible to come out not pouring with sweat.  Though I was indeed drenched on the skin, what was picked up by the shirt was actually whisked away by the wind.  Mammut makes amazing technical shirts that fit great and never cling to the body nor ever make you feel "heavy".  The runs were tough in the heat but I managed.  I ran some hills and tried to find as much shade as possible.  The photo below shows some of the dirt roads I had the chance to run on---(lovely shade to boot but only for a mile then I was back in the sun).  After a few days with the family, we headed to Arkansas to visit Ashlee's sister.

Oklahoma dirt road!

 

Ashlee and my own favorite bar! Best sandwiches around!

Oklahoma float trip.

 

We floated the Illinois River which was a blast! A lazy river in the hilliest sections of Oklahoma, home to the Cherokee Nation was the best experience.  My Mammut visor saved me from sunburn! Our group consisted of about 23 people of our closest friends and family. It was such a great time swimming in the Illinois as tons of rain days earlier made the water nice and cool.  It felt great.  It was fun catching up with everyone and truly a remarkable experience. 

 

 

Searcy Arkansas::::

 

We also spent time with Ashlee's sister, Sarah, her kids and her husband at their new home in Searcy Arkansas.  Just heading to Arkansas, the weather was much cooler.  It was still hot and humid but the fact of having more trees and higher elevations helped to keep the high temps near 85 in stead of 110.  I had two runs in Searcy. The pictures below showcase the Searcy Country Club Road that had some lovely views, nice homes, and some decent hills with a steep 7% grade.  It was fun running in a different area and the BBQ in Searcy at the Flying PIG was the best BBQ I have had in a long time.  It was nice to get some decent running in here and I must say that Arkansas is a pretty cool state.  It has a very backwoods, outdoor feel and the terrain is very unique with bluffs, mountains, high hills, and tons of trees! 

The nice homes by the country club

View on Country Club road in Searcy, AR

Searcy, Arkansas

****Training in Cortland, NY

 

On the trip back we had heard the rain had shifted east and had flooded Cortland and other locales in Upstate NY.  The weather was super cool and it was great after a wonderful vacation to get back to the basics again and our routine.  I began to continue to up my mileage and to begin my training for the Virgil Crest Ultra.  Running up every steep hill in sight was my challenge! 

The Cortland Monsoon-tons of rain and flooding after the trip back from Oklahoma

Wearing my Mammut MTR longsleeve zip on a nice cool morning--46 degrees

The top of Ames Road!

Ames Road and its dreaded 11.3% graded hill!

The sunset through the clouds

Cortland, NY from 1,954 feet on Pendleton Street--A beautiful sunset. The perfect view of the city of Cortland and its surroundings with a perfect sunset to encapsulate a lovely scene.

Finger Lakes National Forest

Located near Watkins Glen, NY

Trails cross over bridges

Marsh Trail (Blue Blazes)

Winding single-track

The day of directing the Catherine Valley Half Marathon in Watkins Glen, I was heading back home and noticed a sign for the Finger Lakes National Forest and decided to head that way into the forest.  It was a great decision.  Not only are the trails amazing through here but the signage is spot-on.  This National Forest is beautiful with lovely vistas, cool single-track, and great winding trails.  Running this makes me consider running the Finger Lakes 50 next year. What a great place to run in.  I encountered some horse trails too and ran in the thick soft mud and had to avoid many horse pies!  There is nothing better than winding through the woods just experiencing nature in such a unique and exhilarating way.  Moving through nature is a cool concept to think of and that is what has gravitated my running to the trails.  The challenge is always there, and the experience is...Priceless!