Cresting The Summit!: Hard

Showing posts with label Hard. Show all posts

Tuesday, August 27, 2013

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.

Thursday, June 27, 2013

Training as of late---My thoughts and ramblings

As of late, I have been running in the humid New York summer air. It is of course much cooler here than anywhere else I have trained at but of course summer is summer. I have been getting in some solid workouts and have been hard at work with Confluence Running. Each week leading up to the big USA Mountain race, I will be heading to Greek Peak on Sunday's running up and down the ski slopes. THe course design at Cranmoore is very similar so it should give me a great advantage come race day. I enjoy the fun of summer and the relaxation of these cool and calm evenings. Of course like all things, summer will be over soon enough and then my fall ultra races will begin. I have the Virgil Crest 50 mile or 50k then the Can Lake 50 where I hope to run a sub 6:19 time for a new course record.

For a nice Thursday--June 27---I am running twice today: so far my first run was 50 minutes on the trails at Cortland High School. I ran round and around the 5k course twice then headed back home. I love the shade Upstate New York has with all of the trees which makes running in the summertime much easier to endure. My fitness is back to normal though I did twist my weakened ankle again but it is nothing serious luckily. I just have to be careful out there. This evening at the store, I will have the chance to go out for a nice 45 minute run with our running group which will be a blast.

I am also working on developing a professional coaching service for those individuals who would like a race-specific training plan, consultations with myself, a proper shoe fit, and finding a system that will ultimately allow for you to reach your goal healthy and happy so that we can work on the next goal. I hope to provide some of the consultation and analysis from Confluence Running and will ultimately look to provide all the race knowledge and experience I have gained in road-racing, trail running, and snowshoe running to help you be successful. I hope to show you the proper techniques for running the trails on technical surfaces or even smooth trails, fueling for those races which becomes more of a critical component the longer the distance, and all the product knowledge to help ensure all you have to worry about on race-day is to just enjoy the experience! I have been enjoying running in a new place and look forward for more fun times.

NBC Tower In Binghamton, NY, all the way on top of one of those big hills

If you would like to hear more about my COACHING SERVICE--- you can contact me at my colecrosby88@gmail.com email address. I would love to hear from you as I set up my system.

I am getting ready for the USA Mountain Running Championships up in New Hampshire this year. I am especially excited that the race is a down-up year. That means that the course starts at the top of the ski hill meanders down the mountain and then will finish heading back up. THe race is going to bring the best mountain runners from all over the country and even athletes from Mexico and Canada for the NACAC championships which is a trail/mountain running division or conference that is using the race as the host site. Now onto the training.

Upstate New York has been infected with rain, rain...rain...rain...oh and more RAIN! The rivers are bound to flood and the humid overcast skies have been exhausting. One day lets have some normal summer weather. When it is not raining, it is humid and overcast. I have been running trails, up hilly roads, up and down ski slopes to better prepare myself for this big race. In my travels I have found that Binghamton really does have some great trails off of South Mountain Road. The views are spectacular and the trails themselves are awesome. I am excited about running some fast ultras to begin the fall and I hope I can perform well at the USA championships!

I have been putting in the mileage with a lot of vertical lately. Today for July 4th, I went out for my run in the heat and humidity of the day. I ran the hills out along Cortland/Virgil Road which has a nice steady climb for a solid 1.5 mile jaunt. I felt ok besides the sweltering heat of late. It reminds me of those humid Oklahoma mornings when the dew point is outrageous. I was sweating a great deal but my Columbia Zero Q design shirt kept me very dry and the little nodes of the shirt that absorb sweat really do make you feel cool as a nice breeze blows on you. I had my handheld and that allowed for myself to be nice and hydrated which is a must. I finished the run with 15 miles and am hour and a half done and in the books. My mileage this week is back at 90 which is stellar and I feel stronger than ever. I hope that I can bring together a super fast performance at Cranmore and am even more excited for the Virgil Crest Ultra and the Can Lake 50. Both these races are in my Fall slot for 2013 and both I hope to come out of them with course records and to get myself back on the map. Cayuga Trails got me some attention but I hope that these events will confirm my level of fitness. At Cayuga Trails, I twisted my ankle pretty bad and that made me lose spots I normally would not have lost. I feel that my fitness for 50 miles actually is pretty darn good and with proper fueling, I should be blazing some incredible times. I even hope to race in Idaho come next summer which would be an amazing trip. Stay cool out there and happy trails!

Greek Peak Ski Resort--Slope in Left corner--ran up and down those 7 times for a long 80 minute run

Nice long hill in Vestal, NY

Ultimate Direction Summer Hydration--THis stuff ROCKS!

Neighborhood in Vestal, NY

Binghamton Trails-South Mountain

South Mountain Trails

My favorite Running Pouch--super lightweight

Amazing trails in Binghamton, NY

Running Cayuga Trails 50

Karhu--a sweet sponsor and love their new Flow series of shoes. They are light, flexible, have super soft uppers and look cool too! Using the Karhu Flow Trail as a Fall Training shoe--(Trail.Road Hybrid shoe) and the Flow Light for my Can Lake 50 Race in October and other road races!

Karhu FLow Light--Sweet Shoe

Is Snowshoe season here yet?

Sunday, June 9, 2013

The Cayuga Trails 50 Miler---Wet, Wild, Unforgettable--9th place finish in first 50

How to begin after such an incredible day yesterday. For one, I can say that I am so sore that it is just silly. My feet ache a little, I have a swollen ankle that limited my performance yesterday, and my legs make going up stairs and down stairs a living struggle. I never thought I could survive and run 50 miles. I always knew I had the ability to but even in the early miles of the race past the 50k point(31 miles approximately), I was worried a DNF was in the cards. When I look back on my performance I am so thankful for such an incredible support group and everyone out there that helped keep me motivated all the way to the finish.

How the weekend began: It was a Thursday as I was at the Finger Lakes Running Company in Ithaca setting up a display for the Elite athlete meeting at the store at 5pm. Andrew, myself, and Claire all worked really hard to get the display all situated. Before I knew it, it was 4 pm and people started trickling in. I met Sage Canaday and many others. I was then off to run once 5 hit in the pouring rain to get a little taper run in there. I tested some of the nearby trails off by the Mulholland Wildflower Preserve to see what would be in store for Saturday's race. I was slipping and sliding on any downhill and I immediately knew that the race would be a slower strength race instead of a speedier track type of trail run. I had the chance to meet with my father and my girlfriend as we relaxed for a big day in terms of race preparation and registration.

Number 45!

The Next Day::: I headed out around noon with my father to the running store for packet pick-up. By the time we arrived near 1, the store was quiet which I expected a busy store because of packet pick-up but I was told that everything cleared out early.

Here is a pic of the race shirt. After loading up on some nutrition products, it was time to head to Wegmans and to Best Buy for some race-day groceries and for me a phone charger. We went around town and what felt like a short trip became a long stretch around Ithaca. By the time we made it back home for some amazing raviolis, it was bed time at 8:30. The next day was going to be a race I had been waiting for months on end. This was my first big time Ultra race and I wanted to prove my worth out there.

What I call the Lara Croft Stone Obelisk right on the steps of Buttermilk Falls! (You can see the tiny steps on the far right of the picture)

Slick wet conditions

This course had some of the best visuals of any Ultra out there. If you like waterfalls and deep winding single track, this IS THE COURSE!

Watching the water cascade down

RACE DAY!!!!! 4:00am.... My alarm goes off as I slip out of bed. I am tired of course but feel well-rested. I freshen up, lace up the Mammut MTR 141s, and my Mammut gear eat a cliff bar- White Chocolate Macadamia Nut, my favorite and a yummy chocolate protein shake. It is game time! I load up into my father's van and off we go. I have all the Gels, Chomps, and snacks I could ever need. On the drive down, I am wondering about the distance...50 miles.....50 MILES.....50.....MILES??? What am I doing? I can run a fast 50k but to do that then decide to run 20 more fast miles, well that is just insane! My mind drones on with all of the crazy thoughts as I know that in a few short hours, I will embark on a Grand Adventure, the Cayuga Trails 50.

We make it to Robert Treman State Park, and of course the atmosphere looks just like every other ultra. We have the runners with calf sleeves, hydration vests, people clamoring and just being giddy, which at 5 am is pretty awesome. I jog to the North Shelter for check-in and get myself ready. It was cool to see all of the great sponsorship help with the event. Ultraspire, Tifosi, Chobani, Scott Sports, Swiftwick, GU, Irunfar.com, Atayne and of course the Finger Lakes Running Company. Though I played a small part in the organization of the event, it felt great to see everything come together and to know that I played some part in shaping the race. With that thought I chatted with many runners I have met leading up to the race at our store, the Finger Lakes Running Company. With 20 minutes before the race start, I headed into the woods to use the bathroom one last time. I noticed the port-potty facility was full and it would have been too late so I pulled into the woods. I of course waded through some deep grass and got saturated with moisture. I came out and saw that Sage Canaday, the race favorite for the Men had the same idea. I rung out my Fit Socks which as merino wool socks did so well with all the inches of rain, creek crossings, and wet...EVERYTHING!

It was time to take the line:

With the Blowing of the Ram's Horn we are off!!!!!

The race went out nice and fun for me. I am always used to a fast race that this event felt laid back even with the top-level competition. I of course came into this race ready for a break-out race and was hoping for a top 5. If I could average 7:30-sub 8 min pace for the 50 miles, I think that would do it. Naturally, I am used to running much quicker even for a 50k so this pace seemed not too terrible. I settled into the 7-7:30 minute per mile pace as Sage, Jordan McDougal, and this Russian guy, Denis shot out into the lead. I was fourth at this point. I just did my thing. I was nice and relaxed and kept the mantra of "50 miles is a long way, save it for the last 20". I remained a pace I knew I could handle and with running the majority of this course throughout the year I have been here in Upstate New York, I knew what to expect for the most part. The wet conditions made me have to be extra conservative. I tried running some of the steep downs with some speed and I nearly tripped over my feet several times. I knew that I had to take it easy. The Denis guy would sprint at the top of every uphill and downhill and then powerhike the uphill section which I would catch him at the crest of each uphill. This pattern went on like this from miles 5-9. I kept going my pace. Then we came out onto the first section of steps and man was Lucifer Falls looking amazing. With the water crashing down and the mist splashing on you, any person would feel rejuvenated running in such a picturesque site. From here, we wove through the crowd out onto the trails across the deep stream and over to the Lickbrook Preserve, a section I had not seen.

NEXT SECTION: Lickbrook Preserve and FInger Lakes Trail-----I was still around 4th. Then finally, Yassine D caught up to me. I relaxed through the course as he was talking with the runners behind me. It was not until the next aid station where we all caught up. At this point, we were out hanging out, Yassine, Sam Jurek, and Matt Flaherty. This was my group. We were the chase pack! We had caught up with Sage at the Lickbrook Preserve aid station and it was cool to be running behind such a fast dude. Then it went into the winding singletrack. Up and down we went. I still had not run these sections so I felt a little off leading the group. I pulled us off of a sharp hairpin turn and asked if Yassine could take the reigns. He thought he could probably break-away so he went for it. Matt Flaherty, Sam Jurek, and myself gave chase. It was near the Lick Brook Climb where we all caught up. Jordan was not feeling to good as we passed, and Sage was leading the charge up the climb while Matt was powerhiking really well. I kept pace with him as Yassine was tiring a little. My MTR 141's had the toe flex to make all the uphill running a dream. I felt like running uphill in the race was in fact the easiest portions of the race thanks to this shoe and some training in the hills! Then after this section, Matt Flaherty left us to chase after Sage and that was the last I saw of him.

Near the 18 Mile Mark In Buttermilk Falls! Feeling Great and making a move!

Flashforward to Buttermilk Falls-------I was waiting with Yassine and Sam for the Buttermilk Falls section of the race. I had run it many times and knew that this could be a nice place to make a slight move to ensure a smooth finish. This section was near miles 14-19 or so and it was time. From the photo here, I made my move at Buttermilk Falls and with my father there to save me with nutrition if I needed it, I was ready. The move began shortly after this road section. I went for it just relaxing on the downhill and flying down. The terrain was still slick and though my Mammut shoes never let me down all day in terms of cushioning, grip, the whole shebang, I still did not want to risk my whole race.

Coming out of the Buttermilk Falls steps, My father saw that I looked the best out of any of the others that had passed on by. Now it was time to shoot for the turn-around. I felt really good here. I had my space, I was feeling like my pace was solid and I could maintain the 7:30's I had set out. I had run every uphill section and my legs felt just fine.

THEN IT HAPPENED!!!!

I bombed a nice downhill section leaving Buttermilk into the Finger Lakes Trail and then (THUD)...I had twisted my ankle. I was immediately halted to a hobble. I spent the next few minutes walking it off trying to regain my composure. I knew that I would be caught rather soon so I just tried my best. My ankle had already began to swell to that of a tennis ball. I could not really run the downhills as the downward pressure was too much for my weakened ankle. I hobbled down the low stretches and then ran on the upswings. Yassine caught me in about 8-12 minutes of running and he asked me how I was doing and I told him to pass because I twisted my ankle really bad and had to take it easy. It was hard to let him go. Here I was running the race of my life and I had a major hiccup. Shortly, my body began to tighten up because of the overcompensating my left-side had to do for my ankle. Soon, my whole body began to stiffen and cramp. I remember running in the Finger Lakes Trail section alone....bruised, beaten, defeated. Would I finish? How much longer can I go? Am I seriously injured?

These were the questions I asked myself in the stretch. I also twisted my ankle again with the pain shooting through my legs. And then the Bonk came. I was running on a slight uphill section and soon I slowed to a walk as my vision became blurry, I started breathing really hard, my ears began to ring, I was losing touch with reality it seemed. I yelled to myself

"OH MY GOD, I AM BONKING!! THIS IS WHAT BONKING FEELS LIKE!"

I had my Clif shots in my Ultraspire belt as well as about 4 Roctane gels and 2 in my water bottle. Like a wild animal gorging myself for my very life I gnawed at the Clif shots package with my teeth until I could open a large-enough hole to get the shots out. I pressed the package to my lips and the series began...ONE...TWO....THREE.....Down.....FOUR.....FIVE.....SIX...Down. Shot blocks down! Now onto the Gels! I first grabbed the gels from my water bottle and ripped the tops off easily with my teeth and squished every last morsel of gel into my body. I washed down each gel with a nice swig of GU Brew. Like a man rising from the ashes, with each and every gel I felt my life systems recharge. It was like someone unplugged me momentarily only to plug me in again. My walk soon became a glide to a run. I was still tight but I could semi-run at 9 minute pace. I was moving. Could I survive 50 miles? My confidence came back to me. My top 5 finish was shot but maybe I could pull myself together for 28 or so miles at this point of running for survival.

So how did it all end???????

The Conclusion: I never bonked the rest of the way. The combination of GU chomps, Gels, and my energy drink kept me feeling solid the whole way, only if I had a new body I would be good to go. I could not believe how crucial that nutrition is. To be the best, you have to re-fuel like your life depended on it! What makes Sage Canaday one of the best ultra runners in the world? The answer is simple: he not only trains smart, recovers well but come race day he takes in the nutrition (gels and chomps) like a kid gorging themselves on candy so that he optimizes his performance level. I never realized how crucial it is to re-fuel as such. Once I was on-tap with my nutrition I felt great! I ran into every aid station loading up on the gels and chomps with my one cup water, one cup ginger ale, one cup coke, three shot combo that sent me on my way feeling strong. I was passed by a few guys though through it all still held it together. I hit the last aid station asking how much was left. I was told just a 5k!!! A 5k!!!!!!! I WAS ALMOST DONE WHOA!

I fueled up one last time and made my final push. Let me tell you, the last 12 miles of any ultra are tough but this was a toughy at a 5k. My body wanted to quit at mile 18 with the twisted ankle and I willed myself a whole 32 miles. I was almost there. I pushed the last uphill and then came to the field where the finish was, I did not know if we finished on the same side, I thought we might come around the opposite way. I ended up going back on course for an additional 3 miles before running into some guys the 10th and 11th place men who told me I was going the wrong way. I was not happy with that so I sprinted my legs to 6 minute pace the best I could do for my last mile to ensure I could hold off those guys behind me. I had survived 8th place for hours on end that I could not finish out of the top 10 no way! I came down the straightaway and say that I was passed by a guy I ran onto the trail that I asked if I was going the right way because I should be finishing and he told me he had no idea. You see what 50 miles of fatigue can do to a person!

I came across the line right at 8 hours. I placed 9th in my first 50 miler in a super competitive field. As a new sponsored athlete in the trail running scene, I was happy to get myself into the top 10 after my ankle really altered my race. Overall, it was an amazing experience.

53 Miles--Finishing Strong in my Mammut Gear!

***** What we learn from ultras is that no matter how bad you feel in life, just believe that you can keep going or rather just doing so can take those low moments and allow for us to crest into such magnificent high points. All the athletes out there had some tough moments out there, we all at one point felt like we wanted to drop from the race. But often it is in those moments that we truly find ourselves and realize what the human spirit is made of. Sure I run, but I do the activity because it is something so rudimentary, so simple yet so complex. I want to thank all of my friends, family, and sponsors: Mammut, Acidotic Racing, Fits Socks, Karhu/Craft and Dion Snowshoes and the Finger Lakes Running Company. Your support was motivation for me out there and I thank you for making my dreams a reality.