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!

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!

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

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?

Adjusting to 50 mile race recovery!--Vestal 20k!!!!

So, I am now in my training back from the Cayuga Trails 50 miler.  In the week after the race, I had moved into my new place in Cortland with my lovely girlfriend, Ashlee and had raced the Vestal 20k.  Just a word of advice on 50 mile post-race recovery: Running a race a week after a 50 miler is CRAZY!  On the same day as the Vestal 20k was Confluence Running's Grand Opening. We had all kinds of Reps in from Scott Sports, Newton, and Brooks. We had giveaways, clinics, and all kinds of fun. 


Training for the Vestal 20k did not happen if you take moving heavy objects up 4 flights of stairs as running.  With that all on my plate, it was hard. I thought I was insane for running the race. My body had not recovered though all of my serious tightness from the Cayuga race was almost all gone.  I was hoping a solid run at the race would help boost PR for Confluence Running-my main motivation for the race.  Race day came quick as I hopped into my car at 6 am and off to Binghamton. I made it to Vestal by 7:15. Race time was set for 8 am. I did my normal routine: I checked in at the race, signed up, went for the warm-up/bathroom break and stretched my sore body for an extensive day of racing.  People often talk about how the Vestal 20k is a rugged uphill race.  With all of the uphill training that I do, I found the Vestal 20k to be a great challenge though in my racing career, I have encountered much crazier courses but they often are on trails.

The race went out just fine.  I settled in with the group and was running with this one guy for about 800 meters then as I was in about 5:30 pace he quickly dropped back and then I was on my own.  Just myself, a cop car, and the lead bike.  We hit one uphill that I ran with technical ease...onto the next hill. With my fatigued body, it would have been really difficult I thought to run my pace but I was making it happen.  I crossed the first mile in 5:37 after running about 2 decent hills.  I settled into a rhythm as the Real Hills came into sight. With my uphill training, I could manage the hills, but my weakened body was showing signs of venerability.  As the hills came up one after the next, I was thinking..."Man, these are tough! And everyone's says that the last 10k has even more hills!"  It is then that I began to just maintain my pace uphill and let my body respond to the run. If I was going to slow,  I would slow. I did not have any extra gears.  By mile 5 of the race, I was tired. The rapid series of steep ups had taken its toll already.  I was slowing from my 5:37 pace per mile and felt like this run had become more like a fitness run for me than a race.  I just could not push myself the way I am used to.  I started thinking about why I signed up for the race: I wanted to prove myself to the Binghamton Running Community and to help provide some Confluence Running marketing since I was debuting a Confluence Singlet.
By the 10k point as we crossed onto Highway 26, there was the steepest hill that almost made me walk. I tipped-toed to 26 then prepared myself for the worst.  I was in survival mode and could only imagine a group of guys flying by me. I felt like I was running 7-8 minute pace.  I had the feeling I would be caught.

I had a bunch of people with the race cheer me on and said I had like a 2-3 minute lead at 10k.  That was pretty solid.  I kept moving allowing for the gravity of the downhills to take me through. I grabbed water at the aid stations and just hoped my body would not give out.  On 26 with all the cars flying by, running on the shoulder of the road was taking a toll on my knee.  I held it together counting down the mile markers as they came: 7.......8.......9.....10!  Once I made it to mile 10, I knew that I could still win this race.  I had picked up the pace from miles 8-10 knowing that with the downhills, others would be gaining ground on me.  I did not see anyone behind me and the big hill was coming up.  I came out onto a stretch and I thought that this long gradual incline was the "HILL" everyone was so worried about.  I also was amazed that the whole last 10k was primarily downhill with a bunch of small steep manageable uphills. I ran up that last hill and knew once at the top, that the race was mine.  I crested the top and then headed down into the neighborhood.  I then was able to pick up my pace and bring it home.  With a sigh of relief I crossed the line in 71:30 or so for the race.   I managed a tough run and stuck it out. And with the results, I managed an average of 5:47 which I will take anyday given my physical state.  It was an amazing race and the course was a great challenge for a road race. I know that the first 10k is the hardest portion of the race and if you can survive that portion, the rest is almost all downhill.  I would like to thank everyone at the race and my Karhu Racing Flats and Fits Socks that helped my feet feel great and allow for me to perform to the best of my ability.

Looking forward, I am happy I ran the Vestal XX. It is one of those races people love to hate and for myself, I see a great course with a great challenge.  I hope to be back next year, shooting for a 68-69 minute performance!



Amazing Binghamton Press Release on the race: http://www.pressconnects.com/article/20130615/SPORTS/306150042/-Comfortable-Vestal-XX-victory-Crosby


Race results for 2013 Vestal XX---http://triplecitiesrunnersclub.org/y2013/vestal.html






After the 20k--I had a slight Runner's knee issue that I have been able to improve.  Yesterday, I ran some great hills in Binghamton and then this morning began my preparation for the USA Mountain Team Race by running up Greek Peak and doing a series of loops.  I feel that both trail systems are very identical in terms of elevation and terrain. So if  I can master Greek Peak, Cranmore will turn out to be a huge success!