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

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

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

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

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

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

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

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

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

#5. Drink plenty of fluids.

#6. Compression is your best friend.

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

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

#9. Camaraderie out on the trails is priceless.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 Cranmore Hillclimb--USA Mountain Team Down-UP Year!!!

I am a week away from the Cranmore Hillclimb!  This is my first time up this slope and  I am very excited to have the chance to run up this incredible slope with the BEST competition at a USA Mountain race ever. Not only will runners such as Max King, Joe Gray, Matt Byrne, and so many others but tons of fast road racers are giving this race the shot at making the team.  Whether I make the USA team or not, that is not my worry, I am going out there to compete and to have fun. Recently, I have really taken a liking of the ultra distances and though this race is a mere 12k, it incorporates some great elements you could feel in an ultra.  With tons of ups and downs, this race is very exciting and I look forward to another fun competition. Heading out to New Hampshire at least once every summer has become a starting tradition for me. With Acidotic Racing, one of my gracious sponsors, heading to New Hampshire feels more like a family reunion. I am so excited about the race and with smelling some of that fresh mountain air.  I will provide more with pictures and a full-race recap when all is said and done!



What a weekend! I did not have my best race probably one of my worst honestly considering my fitness, though I slugged through and had a nice time! The race went out super hard and I think that hurt my quads a little bit. Also, being pushed in knee-deep mud is always enough to stop a runner right in their tracks.  For me, I ended up tweaking my back enough that I felt like my back was tied to a huge wooden plank.  I was a stiff as a board attempting to run uphill as all I could muster was a fast power-hike. I lost a lot of time from around 20th place to 40th place or so.  It is in races like these that I appreciate ultra races more so and really feel like my strength lies in ultras.  I can run a pace for a long time and playing with endurance is a fun aspect of the ultra distances. You are always trying to figure out how to run as fast as possible while still leaving a little left.  With Cranmore, my 4:50 first mile placed me around 17th as the top 5 probably split 4:20 down the mountain which is just Crazy! It is because of reasons such as that where I have not done the specific explosive training to excel at a race such as this one.


The journey began as  I drove out early Saturday morning and man the weather was wonderful. The drive was a long 7 hour drive but it was scenic and really not a lot of traffic.  I drove through the scenic Southern Vermont section winding up and down through the Green Mountain National Forest, then I passed Keene, NH one of my favorite places and then off to the White Mountains.  I pushed straight through on the drive and made it to North Conway just around 3:30 and by that time my legs felt stale from being cooped up in the car.  I got an awesome milk shake at McDonalds then proceeded to my camp site.  Once I settled in, it was time to go for a nice shake-out run. I had forgot my watch and toiletries so I knew that I would need a Walmart run.  I ran through the awesome state park,  White Lake State Park and got to hang out there for the big day.  After my nice 70 minute run, I decided to get cleaned up and then head to Walmart.  This is where my adventure begins.

I load-up into my car and all of a sudden, I type in the GPS Walmart.  It gives me the location in North Conway which I was about 10-15 miles away from Conway.  I got into my car and off I went.  I followed the directions as they asked for me to turn onto a particular road.  Soon the road becomes a gravel road and the sun is going down, my gas light is coming on and I get diverted to Walmart road in the middle of the woods on a private road.  I am lost.  The GPS signal is bad as I find my way to a gas station in Conway as the sun fully sets and I have just 5 miles before I am expected to be empty.  Pretty wild stuff.  I then look up the Walmart location and find the store in North Conway with ease.  I grab some goodies without ever eating dinner and then head back.  I make it home near 10pm after leaving around 8. What an adventure.  I microwave up some frozen dinners and eat the pizza lunchables for dinner. Around 11 it is lights out as I crash into a deep slumber.


I wake the next day around 6:30 am, take a shower, grab some Dunkin Doughnuts and then off I go to the race.  I was still very tired but ready as I could ever be for the race.
I headed to the race and had the chance to meet everyone from my Acidotic crew to the Sorokas who were hosts to me and my family when I ran Mount Washington 2 years ago. I made it to the registration by 7:15. I got myself all checked-in, I had the chance to talk to everyone as this year the race start was at the top of the mountain and taking the gondola up to the top was a fun experience. I am not normally scared of heights but let me tell you that taking gondola when it is windy up there and no railing to hold you in is a little scary. All it would take is one big gust and I would be flying down 2,000 feet to my demise.  So yes, I held onto the back of the chair with a mighty grip because you never know.  The views were incredible having the chance to see the whole entirety of the White Mountains of New Hampshire. 

I made it to the top and just hung out and jogged around waiting for the women's race to begin.  At 8:15am the ladies were off.  It was fun to watch them compete as I had no idea how I would do.  I had not done the exact type of training I should have done for my overall fitness for the event. I had run up and down my local ski resort Greek Peak only three times before the race so I was feeling alright with my confidence but soon would learn of my improper preparation.  As the last few ladies were finishing we hit the line which was a massive drove of men all piled together.  THIS WAS CRAZY! The start was going to be dangerous as we crest the first hill and then bomb downhill to the base of the mountain.  On your marks and "BOOM" we were off.  I tried to settle into a rhythm with the massive group of people.  I spotted Jim Johnson who I have run with before so I tucked in behind him and followed his lead as we headed downhill.  We were flying down as people were passing me flailing arms and all from all directions. It was chaotic. The pace through the first mile was around 4:48 and I was in about 20-30th place.  That meant that the top guys were running sub-4:30 down a technical, rock-littered, muddy and patchy downhill. That is INSANE!  I settled with Jim Johnson mimicking his every move as he knows how to race mountains; he has it with this type of terrain.  We hit the climb together and he exclaimed, "COLE FROM OKLAHOMA!!!!"  I responded with a "THAT'S ME"!!!!  It was fun running tough with Jim.  Then coming up the last climb I was a little behind Jim. I felt pretty solid and was ready for lap 2.  I was sprinting on the downhill ready to make up ground and I was stride for stride with a Mexican national athlete. We were running side-by-side for the whole second loop until midway through the loop through the mud section.  He wanted to cross past me and got tangled up with myself.  He gave me a little nudge and BAM!!!!!  I fell into knee-deep mud collapsing on a rockbed of granite.  It hurt.  I bounced back up to continue and everything seemed fine until I crested the next big hill in the woods.  My back began to tighten as if I had a Wooden Board attached to my back.  I had no climbing strength.  I used everything I had and the steep grades killed my back as  I groaned in pain.  Now my running became a powerhike then a walk.  I thought if I just survive this  I could drop out after 2 laps.  People started passing me left and right.  My race was shot.  I ended up walking all the climbs the last lap being passed by other people and finished around 45th place.  I felt that I was about 20 places away from where I could have finished on a solid day but today I was just not having it.  It is from races like these that you could be angry at yourself and throw in the towel with running.

That is not me.  I feel that every race and competition is a test for oneself to see what one can do on that given day.  I learned a lot from the day and I will take the lessons I learned into both the Virgil Crest Ultra and the Can-lake 50.  I am poised to get back to the ultra distances where  I feel I excel.  I cannot wait to prove my worth out there and to redeem myself from last weekend's race.  With the Virgil Crest, the race is right in my own back yard in Virgil, NY and I hope I can run a solid sub 8:23 performance on the course to set a new course record and to get myself ready for the sub 6:19 record attempt at the Can-Lake 50 miler that will be October 12th.

Running through a state park

Gotta love the trails!

Great place! White Lake State Park

The campsite and the lake with the White Mountains in the distance

New Hampshire terrain

My race gear!

THe start here we go!

Suffering with a bad back but still having fun

The push to the finish!

My gear laid out

Mammut MTR 201 and Fits Socks handeld the race so well!  

Mud on my feet!

Team Acidotic Tent

The Drive back

Team Acidotic Racing

My Mammut gear

The race venue

The steep uphill section of Cranmore

I would like to thank my sponsors for being the best out there: Mammut, Karhu/Craft, Acidotic Racing, Fits Socks, Dion Snowshoes, my family and friends for the continuous support.  

I am on my way and I would love to thank you all for giving me the drive to train hard day in and day out and to work to pursue the dream for excellence. Without you, I would not be where I am today. Thank you!

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?