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

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



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

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

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

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

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








The Top 3: Myself, Adam and Mike!



 

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

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

 

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

 

 

Making the first big climb at Hyner!

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

Mammut North America

Nathan Sports

Team MPF/RNR

Fits Socks

Boom Nutrition

Mcdavid USA

Redfeather Snowshoes

KarhuNA

Craft NA

 

 

All the gear used from a solid race:

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

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

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

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

*Mcdavid Compression 10k Run sleeves!

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

*Karhu Flow Trainer: Cool down shoes

*Craft Focus Shorts: Cool down shorts

 

 

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

 

 

 

 

 

0SPF---Rochester Trail Race--DNF and My Summer Training

Let me start by talking about 0Spf.  This race was a USATF Niagara Half Marathon Championship with some decent prize money for a local trail race. The top Men and Women looked pretty solid and I hoped with a month away from Manitous Revenge, I could run a decent race and feel more confident about how my season has been going. Sadly, I am still a ways off from being perfect with my ankle and this race I may had aggravated the healing process. I was very fortunate to make the trip out to Rochester area to run this race and to compete for some prize money. My training since Manitous' had been progressing nicely and I felt that a half marathon trail race could not do me in too much. I had also been feeling that my ankle was improving in strength and dexterity.  This course was a rolling course of lovely single track through the hidden points of a large shopping area.  It was shaping up to be a great race and I was excited to run fast after doing most of my training on the roads.

Once the race started, I decided to hang near the front until the first large move. The move came around mile 2 as Daven pushed the pace and then I followed. Soon, Kip a Stotan Racer took to the lead as we were flying down the trail at sub 6:30 pace. The winding narrow trail was starting to make me wary about my ankle so I began to tone it down pace wise. It was at the second to last aid station on the way out where I cranked my ankle hard on a steep descent and still tried to run but I could sense my race ending early.

At Chair Hill-- Heading out feeling alright

Photo Credits (Trailsroc)

Myself power hiking up the hill--(Ankle is too hurt and had to throw in the towel)

What transpired was I wanted to see how I could hang at least until the turn around. I had poured some water on myself before the turn around and then I knew that after the turn, that I had to drop. My ankle was pounding and I could feel every nerve in my foot screaming out. It was not good. The photo above shows how I felt. I headed to the next aid station and through in the towel. I would have loved to compete in the race but for my first DNF, I knew that with how I felt, dropping out was the right decision. 

I am not much of the DNF type of person as I feel finishing is always the number one goal, but as I continue to build strength into my ankle, I know that the DNF was the smart decision.

It was great to be apart of the event even if it was for a short time. It was great to see such talent run so well and have like 5 people break the old course records for men and women. Great job to everyone out there.  

I also had the chance to check out the North Face store and talk with the staff there. They were very knowledgable and fun. Overall, I was glad I made the trip and it was a great time to spend it with so many wonderful people. TrailsRoc put on some great races and runs and Rochester Area should be grateful to have such passionate people. 

Here are my photos from the Event:

North Face Sale!

The Start

So where does that lead me…

Run 1: Route 41A

This was a hot and muggy day where the creek was so lovely to jump into at the turnaround to get some extra refreshment before I high-tailed it back.

Run Two: Tuller Hill State Forest--Access Roads

New Mammut MTR Long Shorts and MTR 141's 

Because of my ankle, I have been limited from running trails hard and have used the rocky seasonal access roads as my trails primarily because they offer a little of uneven surfaces without the risk of cambered sections which has given my ankle a little of a workout with impeding the healing process.

Run 3---Labrador Hollow Unique Area: Crazy Adventure

SO how have things been going with my ankle. I must say that this medial sprain has become a pain in my side as I still want to keep training but I have been very careful: icing, running with an ankle brace and sticking to the roads. My ankle has begun to heal and I am optimistic that I will be in good health come September. I need the time to rest the ankle and really strengthen it. For example, my trail run at Labrador Hollow, I ran very slow to not hurt my ankle but wanted to test it on some uneven terrain. It is nowhere near where I would like it to be but in a solid week of taking it easy, I have felt much better. I am taking it day by day.  In the meantime, I am trying to enjoy the rest of summer and get some fun and adventurous running in. I plan on my days off to explore new areas I have yet to do. I feel that some of these new locales can help pick-up my spirits as I work to get myself back into form.  I will be running the Wildcat Romp 50k as a 50 miler I feel is too risky for myself right now but I am itching to run a race and see how I fare. I am excited about testing my new Carboom! Energy Gels in a race scenario and I am excited to showcase the rehab I have done on my ankle since the 0SPF injury. 

Mammut is also coming out with some amazing products for Spring/Summer 2015. Be on the lookout on this blog for some sneak peaks. The new redesign of our footwear is going to place Mammut on the Map as well as the new innovative apparel and run accessories. Super excited.  I hope everyone is enjoying the summer.

Cayuga Trails Preview: Lead-up to an Epic Race

Training has been coming along since Tom B. I unfortunately sprained my ankle severely on the Medial-side of my foot which is a 5% occurrence out of all ankle injuries and I have felt it. I took about a week off from running last week which after a 90+ mile week, that was a smart idea. I feel well-rested and have begun to gain my running legs again. Tom B was a solid  test where I was able to maintain a comfortable 7:20 pace for the three laps then become sidelined with the ankle sprain on lap four. I have been doing exercises from H.E.M. some PT video series that helps strengthen the ankle and allow for it to heal.

I have been back to running 10.5-12 miles a day at a solid training pace with hills and the ankle feels calm on uneven terrain. I will be doing everything possible not to further damage the ankle such as ankle brace, KT tape, ice and heat therapy; you name it as my goal is to run free and effortless for Cayuga and avoid what happened to me last year.

A person "Must Love Jogs" did a solid race preview of Cayuga found here http://mustlovejogs.com. I am given the 15:1 odds which means that out of 15 people or 15 times results are polled, I win once.  I think those odds are fair considering last year Cayuga was one of my worst races hobbling on a bum ankle for 32 miles. My race splits from last year show it. Going from 7:30 to 8 to upper 9's and 10's show that I slowed down but it was due to physical limitations. I am hoping I can tabulate a Can-Lake 50 type performance.  The weather forecast looks solid and I am primed to perform and run a fast time. My time predictor is around 7 hours which I think is a solid estimate. I feel strong, have my climbing legs, and am ready to run a smart well-paced race. Now that the course is no mystery, I will run relaxed the first 25 and then move hard by 50k. You never know how race-day will play out but regardless, I am very much excited.

NYC

CORTLAND, NY

Tom B Trail Run---A Historic Event in Trail Running For the Finger Lakes Region

Let me begin here by mentioning that the Tom B Trail Run has been around for quite some time and is labeled as the annual "kick-start" to the trail running season here in the Finger Lakes Region of Upstate NY.  I have used this race as my tune-up event each year and have enjoyed the opportunity to really test myself a this event.

The details that surround this race will follow as I have the chance to race this Sunday as my trail running opener which I am very excited to get out on the soft stuff and away from the slushy snow as much as I enjoy running in the snow (only for one season out of the year).

Get excited as the weather seems amazing and race-day is going to showcase great stories as people put themselves to the test!

Thank you Mammut North America, Fits Socks, Acidotic Racing, Karhu/Craft and Dion Snowshoes for all the help and support!  Lets have fun out there!

Photo from start of Virgil Crest Ultra (I am in the green and black centered in the photo)

So race day could not come quicker…..

As I gathered my gear early Saturday morning, I was excited about getting in my last quality long run (race simulation) of the year. Earlier this past Thursday, I twisted my ankle while running out along the rail trail (Lehigh Valley) towards Limehollow Nature Center. To my dismay, I was foolish how I foot planted and bruised my inside ankle pretty bad. With diligent icing, I felt it would be fine by Saturday. I  also forgot to signup online for the Tom B 52k option the newest option this year. Luckily, the Race Directors were kind enough to get me into the event. 

Back to the race…

So I loaded up my Honda with all my gear and my new Mammut running apparel for this year and off I drove the 20 minutes to Hammond Hill State Forest. Hammond Hill offers some nice uphills and downhills as the majority of each 13k loop offers more sustained climbing the first half and then solid downhill running the second half. I arrived at the race site, got signed in and prepared for the race event. My goal would be to run somewhere around an hour per loop which would be a solid pacing from last year where I averaged 49 minute loops. The day was a nice morning with tons of bugs from the rain the other day and humidity that had warm fog everywhere. With my new Ultimate Direction 20 oz bottle, I knew that with the warmer weather and high humidity, that hydration and nutrition was going to be even more key. 15 of us lined up and we were OFF!

I followed the nice 800m uphill which is the steepest portion of the race and then easily progressed into the main trail. I felt good in the early going just running nice and calm and relaxed. I could feel my head heat up some with the fog bank of humid air nearby.  I wanted to run the first 2 loops like a walk in the park. Due to the excitement of a race, I ran a pretty solid clip the first loop never letting up on the ups or downs. My ankle felt just fine and was excited to see what I could do. With Nuun in my bottle, I gently drank and would use a gel every time I finished a lap. Running up and down the xc ski trails I practiced visualizing running the Cayuga Trails 50 running nice and smart, saving my reserves for the end. To simulate what my body could do, I did not carbo-load the night before nor was I properly hydrated. This placed a lot of strain on my body as the distance progressed but I managed it pretty well with minor cramping the last 3 miles. The first loop I managed to split 55 minutes which was quick and felt solid. I splashed some water on myself and headed out for the second loop. The mud all over the course made the footing a little difficult and I knew as the other distances would come about later in the day, it would be a tough challenge. By loop two, I needed water. My head was hot, the humidity was sapping my energy and I could feel my core temperature rise as the sun on the end of the first loop to the second and third loops was out in full-force. The shade on the course is minimal at best as the trees have yet to grow in. This is where my race strategy failed. The other aid stations out on the course had not been set up and my bottle was almost out by lap two, I began to feel hot as my Powerbar gels and Nuun was not enough to replenish everything I was losing. Finally towards the high point of the course near the Finger Lakes trail section, an aid station had been set-up. I ran to it and dumped cold water all over myself and boy did that feel amazing. I had water in my bottle with a little bit of old Nuun and felt kinda bloated this last miles of the second loop. 

I needed energy drinks with tons of salt. By loop three, I was around 58 for that loop and positioned myself for a sub 4 finish. I took my next gel and made the push. I was beginning to fatigue a little but my legs felt great and my body was nice and relaxed though feeling hot. I continued to press on around the winding trails. I was lucky to advert many potential ankle-twisting moments to keep myself running smooth. 

I had made my final section of loop three as I knew that the other race would be starting soon. I came from the woods and received a round of applause which was really cool. In that moment, I felt like a mini-celebrity. By lap three, I was stopping at every aid station drinking gatorade, water, Ginger Ale, Coke, anything!  I was still under 4 hour pace hitting the end of lap thee in 2:56. I ate some M&Ms and loaded up on goodies and out I went. I power hiked the big hill a little and then made it to the regular trail. It was 2 minutes or so into the trail and "POP".  I twisted my bad ankle.  The pain rushed into my leg as a solid 7:20 pace became a hobble and then a crawl. I was then passed by the other racers as I had to take it easy with the ankle. With the sea of people there to help motivate me along, eventually I continued to run with them at much slower pace after walking about a mile. At this point I was not going to run sub 4, I just wanted to finish. The last lap, I struggled with my ankle on the uphills and downhills as any uneven footing made me yelp in pain. I did not care if this would take me a while as I just wanted to be done. I had run three spectacular laps in humid/warmer conditions than what I have been used to with three gels and fluids that were not my go to type of stuff. This race gave me the ability to test how I can adapt in a race situation and really proven to myself that I am incredibly fit running every lap but the last lap almost as fast if not faster than the 13k winner. The last lap, I walked a lot and as the watch crept over 4 hours, I worked hard to manage my fatigue. I hoped that I could make it under 4:10. I knew that if I ran under 80 minutes or 10 minute miles for the last section I would be at 4:20 and I wanted to be under that. I willed myself a 4:15 finish not bad considering my last lap was a junk lap in terms of pacing. 

Thank you to my family, friends and sponsors for a wonderful day out on the trails. Thank you Mammut, Acidotic racing, Fits Socks, Dion Snowshoes, and Karhu and Craft for the support.

Now it is time to ice the ankle, rest-up and enjoy running these next few weeks, internalize my solid volume of training with three 20+ runs in the last three weeks and prepare myself for my first A-Race of the year!

Gear used:

Mammut MTR 71 Shirt (Red)

Mammut MTR 71 Shorts (Blue)

Mammut MTR 201 Pro Low (Blue and icy White)

Mammut MTR Visor (Green)

3 Powergels

Lots of Ginger Ale, Gatorade, Coke

Handfull of M&Ms

Ultimate Direction 20 oz handheld (Fastdraw)

Ultimate Direction Essential Belt (Nutrition)

Fits socks (Performance Trail)

Zensah Compression Calf Sleeves (Blue Tie Dye)

Getting Back Into Gear: 1.5 Months away from Cayuga Trails 50--Prep for Tom B 52k run

It has been a little while as I have been wrestling with finishing my Graduate degree and getting all of my internship and prospective- jobs in order.

Training has been very consistent and has been going really well!


Highlights of my running have been a new order from Fits Socks, a 24 mile run the other day averaging 6:45 a mile with some vertical 1,000ft plus of it with one gel and some water as my fueling source, and a run out to Stone-hedge Golf Course running a fast 13 mile run with even more vertical, and many other strong training runs.

I have a lot of great photos that I can share with everyone to document the journey so far. I have been able to rack-up some decent mileage in the 80-90 mile range and have been getting in well-paced efforts that have been solid.  I look forward to racing my next event at the Tom B Trail Run in Dryden, NY this May 10th. I am looking to run the new 52/53k event which will be my first ultra of the year. Though a low-key event, it is one of the historic trail races in Central New York State and this new longer 52-53k distance will be a doozie. Normally, the course has been 13k loops where the 26k was the distance I raced last year just missing the course record that has stood for 20 some odd years by about 40 seconds.  I made some tactical errors in the race and it cost me the record. This year, I hope to set a new course record for the new distance of 52-53k which I hope will last for as long as the 26k record has stood. I will attempt to run 4 loops of the winding and difficult trails of Hammond Hill State Forest. Many of the trails out that way are great snowshoe running/xc ski trails in the wintertime.  For anyone that has not run Tom B and would like an inexpensive trail race and new ultra, I highly recommend it. The Finger Lakes Runners Club who puts on the event are truly a hoot and a half. They are so much fun with all of their jokes and have nice water stations that do not have people at them but offer tons of water and trash cans. I think this is another reason this race adds appeal.  For the competitive ultra runner like myself, this race offers the ability to test out nutrition and carrying devices for a decent distance without having full-aided stations with volunteers. This means that you have to stash goodies for yourself along the main aid station at the 13k loop or carry most of your gear which plays a large factor throughout the race. I will plan on using my hand-held, my fuelbelt, and gels and a few electrolyte drink mixes stashed to ensure I have all that I need for success. It is often great to test the body in different ways and to train on a 50k or so distance without a whole lot of aid that is strictly given to you is an important thing for when the body struggles in the 50 mile and up ultras.

I am excited about the opportunity to test my abilities leading up to the Cayuga Trails 50 where I hope to run a stellar race after last year's ankle issue.  If for those that do not know of the story, I went out in the race with the top group running nice and comfortable. As the few leaders broke off, I continued running 7:30's to ensure a 7 hour finish. I then twisted my ankle near Buttermilk falls after making a huge move leading up the falls from fourth place at the time. I sat in Fourth and was excited about catching the next competitors. On a downhill, I hit a submerged rock and placed all of the downward pressure on my legs. It was painful. From then on, I struggled to maintain a running form. I lost tons of time still with 32 miles to go. I gritted it out for a ninth place finish in 8 hours. I feel that my fitness is in a much different category than last year and if I can replicate the Can-Lake 50 type of performance, I think that I am going to turn a few heads. Success is measured by the hard work you put into something even as it seems that the hard work is not paying off, it really is only a matter of time.

I am confident that Tom B will show me that I am ready to take on the best at Cayuga Trails. This is going to be a wild year of racing!!!!  Seeing the fast times at Lake Sonoma and the other ultra events around the country, I am chomping at the bit to finally solidify myself as one of the very best ultra runners in North America. I feel like I am getting there and to have that inkling is a great thing. Train well everyone and see you all this summer and fall at the races.

Greek Peak

New Fits socks! Using Cool Max!

High point of run

Long run out along Route 11 to Marathon

The Christmas Blues- Upstate New York and How to Train in the Dead of Winter

For all those out there, you probably have already seen some significant snow and icky weather to make any commute a headache waiting to happen. Currently, I am living in lovely Upstate New York a mecca for lake-effect snow and cold harsh winter conditions. Luckily, nowadays we have wonderful companies that are producing running/outdoor apparel that can function well in really cold temps.  My sponsor Mammut, has some of the best winter running apparel out there!  Because their apparel has their roots in Alpine performance, you know that the gear is going to last and will keep you warm regardless of the conditions. Below will be my "ode to Mammut MTR", a review of their current winter items I have come to love for my winter racing and training and why they are so awesome!





The First top that I will Investigate is the Kala Patar Jacket Hoody.

*Priced at $149 this jacket does everything you could ask for out of a warm and super-functional mid/outer layer. I love hoodies for running in Upstate New York because of the wind-chill and precipitation that often times the hood is able to add that extra 5-10 degrees of warmth your head is missing.  The Kala Patar Hoody has a great warm wind-blocking thermal fleece called Field Sensor. The jacket also has the following features: Combination of two different functional materials,
Waffle backing retains heat, durable and fast-drying outside, soft and warm inside, Elastic inserts for optimum freedom of movement, Thin and elastic material in the hip area to avoid creating too much bulk under a climbing harness or in the pants, 1 chest pocket with zip, Close-fitting hood, Lots of freedom of movement, Flatlock, non-protruding seams, Thumb loop made for comfort and durability
and an Athletic Fit (As mentioned from Mammut.ch.com). 

If I had to some up what makes this jacket such a core piece it would be

Range of Movement    This stretch top features a great balance of stretchy fabric mixed with the Field Sensor fleece which gives you the proper range of movement desired in running.  The piece moves with you as an extension of the body rather than some piece of fabric that restricts your movement.  The Kala Patar Tech Hoody gives you that smooth flow in running and really excels. From trail running, road running, to snowshoe running, this top is hard to be beat. 

Warmth/Insulation    This top is one of my best that I own in this department. Not only is this hooded jacket light weight and can easily be layered and packed away, but the hoody absolutely thrives in terms of warmth.  Most cold blustery winter days, I just need a technical short sleeve or long sleeve shirt to and the jacket and I am all set. The waffle fleece outer shell blocks some wind making it a wind-resistant top and the hood acts as a great buffer for extremely cold snaps in Upstate which occur frequently this time of year.  I never over-heat in this top and with a proper layering depending on the harsh conditions, this top never goes stale. Also great for snowshoe running as the snow that you kick up on most regular thermal mid layer running tops absorb the snow as it melts and re-freezes. With the Kala Patar top, this does not occur which means you stay nice and dry for the whole duration of a snowshoe run and after.

Versatility     This top is my favorite mid layer/jacket from Mammut for high aerobic activities. Snowshoe Running this top excels, cold long training runs it excels, short quick fartlek runs it excels, and even as a comfortable top to wear around town. Mammut's category of "Alpine Performance" is one of the best and most versatile categories in their line of products. This top is easily packable, able to be comfortably layered with and fits well under soft or hard shell jackets, and provides exceptional warmth.  It can act as a core Spring, Summer, Fall and Winter piece with the right levels of layering. The fleece is also tear resistant and does not feel like it will easily pill which is something we often notice with other outdoor companies and their fleece jackets. Great for running, snowshoeing, hiking, ice climbing, rock climbing, going out on a boat, you name it this top can handle it.

Weight    To sum it up, this top is light but not too thin.



Another great top Mammut has been making is the MTR 141 Thermo Half Zip. This is your nice and warm half zip with reflective Mammut logos on the chest and shoulder as well as a cozy internal fleece and nice stretch warm jersey fabric.  What makes the MTR 141 Thermo top competitive with other brands is that it seems to handle the STRETCH MOBILITY category the best I have seen out of a thermal run top of the same caliber.  Mammut's is warmer than most that would have this level of stretch. It is just a wonderful top that does such a nice job of keeping you warm. I am always excited to see where our Mammut products continue to head.  I am excited to see them continue to morph and adapt and I think that Mammut is on the right course.

Snowshoe Season---Jan 18th--It BEGINS!
My first snowshoe race will be the 18th at the Cockadoodle Shoe 10k, a qualifier for Nationals held in Saranac, NY-in the Adirondack outskirts. I am really excited to get out onto the trails once we get some more snow since it has all but melted due to the warm weather and rain.  I always look forward to this time of year and I am excited to see how things go for me this season.  I think that I have the potential again to make the National team and maybe surprise some people because we will always have those doubters.  I am building off of my best Fall season of racing yet.  I think if all things go according to plan, I will really put myself out there in the National forums for snowshoe, trail and ultra running.  It might be that time I "crest the summit" into the next level of professionalism and publicity.



Training for December
Training has been pretty solid this December.  No racing, only time on the feet out amongst the steep hills of Cortland, NY.  I have not had as much in terms of quality training or high mileage but I take December as my rest month. If I feel good, I run, If I don't, then well...I jog easy.  I have averaged probably 60-high 80's for mileage this month depending on my time schedule and at the least have been averaging 10 miles a day or so.  I have run more doubles this winter so far than what I have been used to but this has helped keep my legs fresh and also get in the desired amount of mileage without too much fatigue. In the winter, my focus is on running more by effort than time and mileage. If  I run for 45 minutes that is okay!  I can always get a longer run in later in the week or can have more uptempo days to get in some quality work.  With winter you have darkness, cold temps, icky precipitation and just the holiday rush.  It is more than enough to deter us from consistent training and that is just fine as long as we make an effort to still remain active during the winter and do not hibernate like the bears.  I like snowshoe running for this reason. With snowshoe running, I am out in beautiful snow-covered settings and get an incredible workout in less time than a simple road run.  Less miles and the same if not better level of fitness.  Because snowshoe running is very strength-based, I recommend some road running or treadmill running to just turn-over the legs to keep our muscle fibers firing on all cylinders. It is important to keep us limber so that once the snow thaws and spring races are on the horizon, we are ready to go.



2014 "A" Race Tentative Schedule

1. Mad City 100k- Madison, WI ---USA 100k Road Champs and Qualifying for USA 100k Team

2. Cayuga Trails 50 miler- Ithaca, NY--USA 50 Mile Trail Champs

3. Tussey Mountainback 50-USA 50 mile Road Champs

4. JFK 50 Mile--Most Historic 50 Miler Ever!

Back To Training--Winter is Here! Or Almost Here! Getting Ready For Snowshoe Season

We have had some snow showers in the last few weeks after the Mendon Ponds 50k race.  Ashlee and myself are excited for Thanksgiving and the Holidays!

Beautiful view of Cortland!!!

The training has started to ramp up this week right before Thanksgiving. I am back to running strong and fast and have been putting in the miles and hills. For the week I am on pace to finish in the low to mid 80's, the perfect amount of work for me.  We had our first snow in Cortland, NY! The pictures above highlight the snow-crusted streets and the beginning of winter.  I love this time of year once all the racing is done and I can just get back out to going on fun adventure runs, just enjoying the scenery.  It is interesting, I never thought Cortland, NY out of all places would grow on me the way that it has.  I love SUNY Cortland, my classes and professors, I love the seasons here and the ability to run for the most part car free is always a wonderful thing. I love sharing these moments with Ashlee and our cats: Nollie and Libby. It has been a wonderful year with tons of growth in all aspects.

From a running stand-point, I have reached new levels I never thought I could. I gave the 50 mile distance a shot and love it. It is now my marquee distance. I ran 4 solid ultras this year with 3 course records and a 9th place finish at the Cayuga Trails 50. I am optimistic about next year and I look forward to sharing more adventures with everyone out there. 

School is winding down and it is almost holiday season which I love every year.  There is just something about this time of year that just gives you this energy and excitement. I know for some they cannot stand the holidays but let me tell you that this time of year is unique and we should in fact embrace the end of another year.  Fall into Winter offers a transition a slumber of sorts.  We are given holidays such as Thanksgiving and Christmas and Hanukah and Kwanza and all these modes of celebration. We have New Years and holiday spirit.  I always look at this time of year as our time of reflection. We have lived through another year and our struggles have made us stronger and our victories have been sweet and savor those moments and move on forward to the next series of goals.

THEORIES FOR TRAINING FOR NOVEMBER-JANUARY

I am now going to focus on base training. I would like to get in the hills, the trails, the cold runs that build character for a race. I would like to experience life, through my own eyes.  It is about getting back to basics, about getting back to your roots.  I hope to run some great trail runs and training efforts to rest the body and begin to build fitness until snowshoe season rolls around in January. For speed I like to integrate my 12 mile run half at a standard 6:40-7 minute pace and then follow-up that with 40 minutes of 30 second surges then 30 seconds at a fast but relaxed pace. I often run this workout running 5:20-5:35 minute mile averages. A run like this gives me that stress of speed I desire for a longer race without sprinting or doing interval track workouts which I am not a big fan of. I also enjoy doing hill sprints usually on a loop course I make often I like to head out to the Cortland High School Cross Country Course in the woods and practice some repeats.

Rest this time of year is key. With all the racing I have done this year, I always believe in having fun with running and do not worry about the specifics of the training. If you feel good one day then go for it otherwise do not worry about it.  I always have a tendency this time of year to run my best or at least feel the best so that once Spring rolls around, I am ready to run smart and fast.  For all those reading this out there my best advice for training is to learn what works best for yourself. Always keep in mind these aspects:

*Race Specific Training

*Long Runs Build Endurance, Short Runs Build Speed

*Rest is just as IMPORTANT as training

I find that when I train based on a particular race, it helps prepare myself for the event. I always keep my base mileage significant 70-90 miles a week but add different target running to simulate race conditions. Maybe Race-pace running or running similar elevation profiles help the body and you learn what effort is needed come race day.

I also think that incorporating long runs to build endurance and some odd-paced or different paced running is key to test the body in different aspects. Having some speed not only makes you kick at the end of a race but you can also have a little better flexibility and leg extension which can help aid in running faster.

Rest is key. I say that because so many of us take this concept for granted. With my career getting off the ground the common pressure is to race at a lot of events at max-capacity. I have a system of 4 key races a year.  I focus a 50 miler for each season of the year. This gives me enough races to prove myself and proper rest and training blocks in-between events. If I feel antsy, I enter into a fun road 5k,10k or Half Marathon to mix it up a little and to test myself in a different running system.  I think this allows for us to grow in new ways. I do not agree with racing every weekend. Pick and chose your battles. For me, I know that a road race will not place me in the red but if I were to do too much maybe after a tough 50 miler than I would be dramatically altering my recovery.  This winter, I snowshoe run to mix it up and to stay competitive in the winter time. It is not only a great workout but because snow is soft, those with impact issues do great in snowshoe running because fresh powder is softer than even grass. I highly suggest looking into snowshoe running. If you are curious about it you can always message me. I would love to give you more information.  Happy Holidays Everyone and be Safe!

Here is also a great link about the Can-Lake 50 race performance from October! I hope you enjoy the read:

http://www.canlake50.org/results.htm#Summary

Running with Daven in the Early Miles Around Mile 10

 

Finishing The Can-Lake 50 in 5:47:23!!!

 

Over the Mountains--From the Adirondacks to Mammut Headquarters and Back!

Let me begin by saying that my Trip out to Burlington, Vermont was Amazing!!!!!  I had some travel difficulties that I will explain in my post, but overall, it was well worth it.  Here's Why:

1. I had the chance to see the Adirondack Region for the first time

2. I set a summit record of Gore Mountain (3,600 feet in 2 miles)

3. I met all the amazing people at Mammut

4. I got some cool Mammut stuff

5. I got to see a little of Burlington, VT

6. I took a Ferry on the way back!

7. I saw some great fall foliage!

Leaving the farm country of Cortland, NY

Sign at Hoxie Gorge State Forest

Hoxie Gorge State Forest near Cortland, NY

Ok, so my story begins with me heading out in my Honda Accord on a perilous journey, through the wilds of the Adirondack region.  I began my trip from Cortland, NY around 9am. The plan was to be in Burlington around 1-2 to preview the HQ and get to meet everyone at the Mammut race/event.

I headed out to Syracuse then to the Utica area then out into the southern section of the Adirondacks near Lake Pleasant.  The drive was going great.  Around noon or so I would stop for a detour at Gore Mountain because while on this trip I desperately wanted to peak bag my first high Adirondack peak. Because of limited time, I thought that Gore Mountain would be a easy mountain to find and run up and down with not getting lost.  Driving into the Adirondack region was better than I imagined. There was lovely trees, rivers, mountains that are unlike any other mountains I have ever seen. The whole wilderness experience was awe-inspiring. Reading about the region in my Park Management classes was so amazing to know all of this intell and knowledge about the Adirondack Park but to actually see it was something special.  As I drooled out my window like a dog going for some yummy steak, I was fully enamored with the whole Adirondack Ethos!  Winding along the road passing through little towns and villages I just fell in love with the place the same as many others have before me.  In no-time I had made it to Gore Mountain.  Ok, it was time for a peak summit.  I got my running vest ready, my phone to map my run on Strava, my running shorts and gear and off I went.

Here are some photos I took on the descent of Gore Mountain:

Trail Map--Going from Base Lodge to Top Summit

Base Lodge

Mammut MTR 141 shoes!

High Peaks in the Distance--Had to be careful with the cliff drop-off

THe Road to the Peak

***The Run---Well, the run started off...HARD! I was gasping for breath from the get-go.  Running up a steep ski slope is tough work and really is a grind.  I slogged up the slope little by little with the occasional power-hike thrown in there to allow for the body to rest a little.  Before I knew it, I was right near the summit. I mentally pushed and told myself "Push Cole, Push!!!" Before I knew it, I had made it to the observation deck at the top and some burly-looking grounds guys came out and asked my what I was doing. We went into detailed conversation about the Escarpment Run in the Catskills and how it is crazy and that I should look into that race. I do not know if I have the ability of signing up for a body thrashing as that race I have been told is a body-thrashing type of race.  After about 20 minutes or so to reach the summit. I took some sweet photos and then headed for the dowhill fun.  It was interesting to feel the cool air as the base was at the time at 56 degrees and at the summit it felt like the 40's. I was very pleased with the run.

The Top only a few hundred feet away

What a view up near 3,000 feet

The photos do not do the views justice! It was breath-taking seeing both the Adirondack High Peaks on one side and the Green Mountains in Vermont on the other side!

Coming down the slope--Beautiful Fall Foliage at Gore Mountain

***I headed back to my car and pushed off for the rest of my trip. The time was now near 1:20 or so.  

As soon as  I got back on the main road, I looked and saw that my phone was almost dead.  Oh no!  I did not print out any maps or anything so how am I supposed to make it.  As soon as I was heading to Interstate 87 which I knew I had to get off near Ticonderoga to catch a bridge across to Vermont where I would take 22A North to Vermont 7 into Burlington.  Before I could do anything, my phone died. It was at the worst possible time!

WOW I AM GOING TO BE LOST!!!!!

This is what I exclaimed in the car. I was so angry.  I grab a car charger from my glove box and of course it is not working. I pull-off to the side of the road and then continue to plug and re-plug the jack, then my phone, then the jack, then my phone.  Of course, it is still not working.  This was perfect. My whole family is going to think I fell of the face of the planet. I had my regular charger but I would need to find a store where someone would allow for me to use their jack.  I used my best navigation skills and followed the signs for the Adirondack Highway (I-87).  I rounded the loop onto the highway and it was nice getting to go faster.  OK, so if I keep going north I could stop in Plattsburgh and then take the ferry over or I could get off near Ticonderoga and charge my phone, grab some lunch and figure this out (this is what I thought).  So I re-grouped and thought getting off near Ticonderoga I was close enough where I could potentially figure out where I needed to go. I saw a sign for Ticonderoga and BAM I was off of that interstate. At this point I followed the signs and was doing a great job. I saw some notes of a Champlain Bridge so I headed that way because maybe that was the bridge.  I needed gas really bad as I was almost out so I needed to stop badly.  Luckily I entered a 4-way intersection and took the route into Ticonderoga.  I stopped and filled up my car and then proceeded to a Walmart I saw earlier at the 4-way.  Off I went, grabbed some lunch at a nearby BK (Burger King) I know that is not good runner food at all and then went to look at some maps and get a car charger.  To make a long story short, I drove to the Ft. Ticonderoga bridge hoping I could get across. Oh, and that car charger I bought, it was not working.  So I was waiting for the ferry to come with a long 10 car line.  I got out of my car and noticed that the ferry could only shuttle one car across at a time. Great, I would be there all night.  So, I went back into town. This time, I went straight into the downtown and stopped at a small bed and breakfast and talked to a little old woman who directed me to take 9N to Crown Point and then take that bridge over. YES!!! I was back in business.  I flew to my car and off to 9N I went. I crossed that same 4-way intersection for the 4th time and then headed to 9N.   I noticed flashing lights in the distance a mile from the intersection and ....GREAT, a cop car had blocked off the road.  Apparently, there was a really bad fatal accident that had the road blocked off from Ticonderoga to Crown Point!  Well, I have no idea where to go now so I stopped in a local CVS Pharmacy.  I stopped in and was helped by some girls telling me to take this mill road.  I entered that 4 way intersection not knowing where to go  and used my best guess down the one road I had yet to go.  I followed it and it seemed like a lost cause until I passed a mill and kept going.  About 5 miles later, I made the turn onto 9N into Crown Point!  From here, I had lost that 2.5 hours of getting lost and still had at least an hour and a half to go. I eventually crossed the Crown Point Bridge into Vermont and I let out a huge sigh of relief.  

Vermont Bound-----I navigated the Vermont country roads and luckily had nice solid road signs were I found myself heading into Burlington.  I had made great time and decided to charge my phone so that  I could find the hotel.  I stopped at a local liquor store and was helped by some nice ladies.  I sat around and was glade to have my phone somewhat alive. There was a bunch of traffic but that was a good sign. I crossed some interstate road and landed at my La Quinta Hotel for the night. Sweet. Finally after a long 8 hour plus trip, I had made it.  I got some dinner and then rested up for the next day.

The Stampy Stomp 15k--Mammut Heaven!

THE PRE-RACE:::::

 

It was great to finally meet the staff at Mammut.  I enjoyed having the chance to meet everyone and help with a little of the set-up (team morale at least).  It was a crisp day and I was ready to have some fun. My real focus was going to be for the Can-lake 50 miler to set a new course record there the following weekend.  I was still in a little of recovery mode from the Virgil Crest Ultra where I ran the current course record in 8 hours.  I was feeling a little beat-up from the race but nothing where my training was sidelined.  It was a great set-up at the event and for a first-year event, excited filled the air.

It was a lovely day, nice and cool.  

THe Mammut Tent

All the Amazing Shoes!!!!!!

New 2013 and 2014 Models! I will be rocking the light blue kits for 2014!!!!

The Mascot--Stampy--Coolest Logo Ever

THE RACE--------

The Fast Start at the Stampy Stomp 15k

 

The race went out hard which I have no done in a trail race in a while.  I latched on with a fast individual as we winded through the lush rolling hills of Vermont. I remained relaxed through 5k as we went back and forth with pace changes probably running around 6-7 minutes a mile.  The next section had the hills. Little did I know, we had some technical winding single-track and a few steep climbs.  At that point I gave the 1st place runner a little space-probably too much in terms of trying to close on some flat sections. Little did I know, there really was not any fast flat sections on the course besides the eventual finish.  I hung tough as 1st just slipped away from view. The way the trail was twisting and turning, I was a little hesitant on the downhills afraid to twist my already weakened ankle from a training run during the middle of the week.  I conceded first. I let him get away and tired to close the gap but I could not. Next year, I am going for it at the gun!  I finished 2nd running close to an hour for the run which was not too bad. We ran pretty quick! 

The Awards:::::

$200 Mammut Gift Card!!!!!  Trust me, at Mammut, they go big!  For Overall and age group awards, this race far surpassed some of the best events out there!  You need to be there next year!

It was an incredible event and an incredible day!   I really had a wonderful time with everyone in Vermont and I look forward to next year. On the way back, I also got to ride a ferry back to New York which was a fabulous suggestion. The views were spectacular and overall, it was a much easier trip home.  Thank you to Bill, Gribbin, Joanna, Tim, Everyone at Mammut! Thank you again.

 

2014 is going to be the year!  With my races at Virgil and the Can-lake, it is time to start looking to my next big challenges: Tussey Mountainback, Snowshoe Nationals, Worlds in snowshoe, Cayuga Trails, the Adirondack Marathon, maybe the Madcity 100k, the Manitou's Revenge, the ADK 80k and many other races and endeavors. Time to build on what strides we have made in 2013!