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

Running from Winter Into Spring---March

After the Snowshoe National Race, I have been training hard and getting ready to start to ramp up my mileage and intensity to the 80-100 mile weeks instead of my winter 70-77 week totals I have been doing for the last 3 months.  I am feeling stronger each day and look forward to my first big ultra, the Cayuga Trails 50.  That race is June 1st, so in the meantime, I plan on training and racing more local events from roads and trails to help prep myself for a smashing run come June. 


I was able to get my hands on a copy of the Ultra Running Magazine Jan/Feb issue of 2014 which reviews all of the races and the year of 2013 in review.  Not only does the magazine feature a review of my Can-Lake 50 mile record run but also has the rankings for all the fastest ultra performances of 2013. I started skimming through the various pages and then saw my name at number 7 for best 50 mile times this year. WOW! I cannot believe it!  Looking at the other top runners and performances: Zach Bitter's 5:12 Chicago Lakefront ultra, Matt Flaherty at JFK and Tussey, Zach Miller at JFK and Tyler Sigl at TNF Wisconsin, I am in the top 7 and top 5 runners for 50 miles in 2013.  Besides Tussey, Can Lake offered the most climbing out of those other events so it really shows the magnitude and depth that race performance was which is amazing. I never really thought of myself as that top of a performer but seeing such a ranking list, I guess it really shows. 




I am very excited for a big 2014!  With the sun feeling like a Spring/Summer Sun, and the snow finally melting away and the weather on the warmer up-swing, it is only a matter of time before the weather turns into some lovely conditions.  It has been hard this winter to get some quality long runs in when the temps hover in the sub zero area.  I chose to take some time to train before opening my ultra season primarily to get some quality training in so that once the big races come around, all the hard work months out leading up will show on race-day.  So far Cayuga Trails will be a focus race for me, Manitous' Revenge, and the Virgil Crest 50k.  I still have heard if I am in at Tussey which if not I will run a marathon such as the Empire State Marathon instead maybe the Mendon 50k again and to close out the season, JFK 50 my number one goal race for the year. I have also been looking into some NJ Trail series races in the mid summer to maybe run another ultra for a different area and different experience. Maybe the Wildcat Romp in Rockaway, NJ.  Either way, I am very excited to be racing Mammut this year!

Went for a run and this seagull kept following me!

A lovely training day

It is a selfie with the Princeton U hat

Nice view of Cortland hills

The snow is melting!

Credits to Joe Viger for a great Snowshoe National Photo

Fits Socks and Mammut MTR 201

VIRGIL CREST PREVIEW: 3 Days To Go---Thoughts, Projections, Sponsors

This Fall has been crazy. With all the back-to-school spike nights at Confluence Running, from school starting, to the start of a much long anticipated Fall racing season, life has been going at full-tilt.  The weather has finally cooled down from the 80's and 90's we had about a week or so ago and it feels like I can run forever outside.

What makes the Fall one of my most favorite seasons?


I love the fact that Fall is one of those seasons where people's lives begin.  School starts, people come back from their summer vacations at work, sports such as Football begin, all the amazing holidays, my birthday is during Fall!  It has been very hectic but there is something about that crisp autumn air that calms me down.


In a few days,  I will be running my second official 50 miler.  The first one was a huge success at the Cayuga Trails 50 even after my twisted ankle at mile 18.  It just goes to show that if I stay dialed into my nutrition, I should run a very successful race.  The Virgil Crest will not be your average 50 miler. It has about 10-12 thousand feet of overall gain/loss and the terrain of the course is some of the toughest most technical trails around. Think narrow, muddy, rocky, steep and winding single-track that will truly test your strength.  Not only is it a tough ultra, but a beautiful one.  The whole Virgil Mountain Complex has some amazing off-road options. From the seasonal access roads, snowmobile trails, to the Finger Lakes and North Country trails, this course will offer the best of Upstate New York.  I have run at Greek Peak at least once a week to prepare my body for the obstacles I will face from the dreaded Alpine Loop to the summit of Greek Peak from the Finger Lakes Trail (2 mile climb average 12% grade) to the Rock Pile stream crossings and beyond.


In my training leading up to Saturday's Virgil Crest Ultra 50, I have done some great training runs alongside with having my highest mile week in 2 months: 93 miles.

Running Greek Peak Ski Slopes::::

Running on the slopes of Greek Peak in 90+ degree weather---(What was I thinking!)


Running In Binghamton After Work::::::

Running a steep 11% grade for 1.4 miles in Binghamton in Newtons as well

Coming off of the top of the hill I just climbed. The weather was perfect and in the Newton Energy, I was flying on those lugs!


Running at SUNY CORTLAND XC COURSE!!!!!!!!!  A SECRET REVEALED!!!!

Private Trails!!!!!

About a 5 mile loop!!!!  Going to snowshoe here in Winter!

Leading up to the race, I have run on some great training runs: The Greek Peak Run was a hot day and though I logged maybe 5-7 miles, I was sprinting up and down the ski slopes and that really taxed my legs.  I also helped Ian Golden, RD of Virgil Crest help trim some of the overgrown sections of the course.  Then one day after work, to get a little more mileage, I ran out along the hills in Binghamton and ran one road that shot straight up into the sky. By the time I had finally made it to the top, I was ready to come down.  The Cortland XC Course run was one of my favorites as one morning I slipped onto the course and was treated to amazing trails and no one else on them. Because it is a closed section, it is not used for public use because it bisects into a water supply for Cortland.  I noticed that the old Cortland Nordic Ski club had marked the trails.  I will continue to run out there.

Back to the Virgil Crest: the course record is 8:34 or so, that is my overall goal for the race.  If  I can piece together a 25 mile split under 4 hours, I think I will run a great time that will be under the record.  It has not rained in a couple of days which is great since that will help dry the trails out a little and make the creek crossings not raging rivers.  

The Climber Jersey given to the person who has the fastest alpine loop!

I hope I get the jersey this year!

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Got to love the polka dots!

Beautiful sunset to a nice 85 minute run along the hills

As the sun sets, it is time to race!

Good Luck to all at the Virgil Crest!!!!  A race not for sissies!

Here is a great recap of a local trail race in Montrose, PA called the Salt Springs Trail Race. It was a first year event and it was so much fun. I ran the 5.5 mile option and had a blast running the wet technical single-track!

http://www.youtube.com/watch?v=zdL1_QKmVVc

Kenneth Rowe's Photo of the steepest pitch at Virgil Crest-(Alpine Loop)

Cited from: https://www.facebook.com/photo.php?fbid=197454313770618&set=gm.631048786939952&type=1&relevant_count=1

Training Post Cranmore Hillclimb

After Cranmore, I have been focusing on running hills and lots of them.

I want to better get my body ready for the tough 50 milers I have this Fall. I am feeling stronger each day and with using Strava.com, I can gauge my mileage, the percent grades of steep roads I train on, and assess my paces as I run these tough efforts.  I have run really great runs with tons of great pictures too:

(Looking at Cortland From the top of Pendleton Road)

Lovely countryside

Lake Cayuga in Ithaca

Cortland, NY hills!

Cortland, NY countryside

On top of Tower Road 1,996ft

The top of Tower Road

Another big climb!

Training has been very consistent with my morning runs before work consisting of steep sustained 5% grades up to 10% on the hills around Cortland.  I have been running for about 80 minutes each day and anywhere from 10.5-14 miles.  I have been hydrating with my Scott Jurek Ultimate Direction Light Handheld and I have been using my fuel belts to carry my cell phone and gels/chomps.  Training while in a fatigued state helps the body adjust to what a runner can experience in an ultra.  Ultras are known for compounded fatigue and how you handle the situation is what puts you on top above the rest.  I have seen it from the best ultra runners this country has to offer and they have mastered nutrition for their bodies and learning how to run strong while truly exhausted.  There are not many secrets to running an ultra fast.

*Use the training as simulation for the races: If the training is hard, the race will be not as bad.

*Incorporate long sustained uphill and downhill training.  The more repetition of running consistently uphill will allow for the muscle sets associated with uphill running to be stressed more so than with a short sweet hill.  The scenario is the same with downhill efforts.

* Practice sampling nutrition in training efforts to decide what works best come race-day: Testing out gels and jelly beans, Kit Kat bars, or peanut butter, finding what works is also a beneficial aspect to have when it comes to race-day.

*Mix it up and have fun---Running is a continuous process where we challenge our bodies each and every day and running different paces, different terrains, uphill, downhill, flat, different nutrition, will all add that spice and variety to the running.

*Running should not be boring-run new routes, challenge yourself to specific routes for personal records. Example, I run a nice series of climbs on Pendleton Road up to Tower Road and the Radio tower at 1,995 feet which is one of the highest points in Cortland County. The views are spectacular and my current 32:53 record is a tough one that I did do in Hokas.  For the 5 mile out loop which gains 1,264 feet which means I can almost get about 2,500 feet of vertical in 10 miles!!! This is my staple hard uphill FKT time trial. Not to mention that Tower Road is a constant 11.3% grade!!  I am looking into doing the same for some other loops out in the Virgil area where some of the steepest road sections await!

Races Coming up:  Virgil Crest Ultra and Can-Lake 50 miler!!!!!


I have been putting in the mileage using my Strava application on my Iphone to target the toughest climbs in the Cortland, NY area.  I have found a new passion for the ultra distance.



Check out My Ode to My Sponsors as I examine and review what makes my Sponsors....THE BEST!




Karhu FLow Trail

Karhu Flow Trail!

UPPER: The Karhu Flow Trail has a nice sock-like fit and feel that is very soft and holds the foot in place properly.  Karhu's upper reminds me of the new Nike Flyknit designs. The ankle is padded to hold the ankle in-place so that you do not ever get those horrible blisters on the back of your ankle near the Achilles tendon (Runners out there you know what I am talking about). Because the upper has a hexagonal weave pattern, the upper is able to flex with the foot, allow for a sufficient foot-splay without having hotspots generate.  What I also love is the bottom portion of the upper contains a water resistant layer that allows for wet grass, puddles, and creek crossings to not even phase the shoe. Often, running in a soaking wet shoe for miles on end takes the fun out of trail running but thanks to Karhu's design, you never have to worry about that problem.

(Great Traction for trail and road--Hybrid shoe)

TRACTION:

This shoe has great multi-directional lugs that provide great traction moving uphill or down and provides a nice smooth ride on road surfaces. I took the shoes for an easy shake-out run from my trip back to Oklahoma and the shoes navigate well on off-road sections but still feel smooth like the Scott Kinabalu on the roads.  The cross-directional lugs surprisingly do not feel awkward on the roads and really gives uniform traction.  When it comes to solid trail training, I look for a shoe that is an all-surface shoe.  That means the shoe should be able to act well in every form of terrain: road, soft trail, mud, creeks, grass, gravel roads, rocky passes, wet leaves, steep uphills and blazing downhills.  The Flow Trail does just that; it can hold its own in a variety of settings.  Is this shoe a technical trail runner?  I would say "No" but where this shoe shines is its ability to function better than the competition when looking at technical trails to road surfaces.  This shoe shines on well-groomed single-track and the road/local trails though could work on some technical trails.

(With it laced and unlaced)

The FIT:::: The Karhu Flow series provides footwear that fits like a glove yet is not too restrictive. The butter-soft uppers that the Flow Series provides really helps to place Karhu on the map. The mesh is lovely and the shoe fits better when the laces are adjusted. It may take a little to gain that ideal lacing scheme but once that is done, then the shoe fits incredibly well.

Overall Thoughts: The Karhu Flow Trail is a great door-to-trail shoe that feels great on off-road surfaces even slick rock and even remains fairly soft and smooth on the roads.  The Fulcrum technology from Karhu does such a nice job in terms of the transition into sound forward energy return and momentum. I have loved the Fulcrum and it has allowed for me develop a love for a smooth midfoot transition-point such as what can also be seen with Scott, Hoka, and some others.  The "rocking" component seen in footwear is what Karhu founded and does the best with.  Think of a see-saw. As weight goes down the other side shifts forward.  With Karhu, the initial energy that is experienced upon foot-strike gets positioned forward as the fulcrum shifts the energy in its optimal direction for running. What is experienced as a result is a fast smooth "POP" that gives you a glide as the foot leaves the ground. The sensation is something similar to flying.  The Flow Trail is able to meet my demands that I look for in a trail shoe: VERSATILITY, FUNCTION, AND STYLE.  The Karhu Flow works well on all surfaces and for a cross-over shoe, the model is light and nimble but also cushioned enough for the rigors of 50 mile-100k ultra racing but also sleek enough to run in the shoe and then rock it with some jeans at a coffee shop. That to me is a solid shoe!

Check out the new Karhu Steady Here:http://www.karhu.com/fluid-steady-launching-sep-10th

MAMMUT!!!!!!!

Race-Pack

This race pack is able to carry more than 7 liters worth of gear. It is light, functional, and totally worth the investment.  I have used the pack for the majority of my long training runs at Virgil Mountain Forest Area near Cortland and the pack holds more than what I use on a standard training run. If I were to do a Adirondack peak summit I think the pack would be at better use to myself though it still holds its own as a top-level pack.

GOING FOR A RUNNING PICNIC?  This pack succeeds.

RUNNING THE ADIRONDACK TRAIL? This pack succeeds.

SUMMIT A MOUNTAIN?  This pack excels!

Mammut makes some of the best designed and durable products out there. This pack is so good that I have yet to fully push the pack to the max. I think the reason is that I just do not need to. The MTR 201 pack just takes care of business day in and day out. That is how a sound product should work.

Fits Socks!!!!

Imagine the finest merino wool ever used for a sock. Imagine the best fit and the cushiest sock ever.  Imagine a sock that gets the job done day in and day out.  That is a Fits Sock!  Being sponsored by Fits is a true privilege and they really do make the best socks around. If you like cushion and a durable and perfect contoured fitting sock, Fits does the best. 

Think of the softest, best fitting, and durable socks out there. Fits accomplishes this task with the BEST FIT and the perfect sock for hiking and trail running. For some, their merino wool socks might feel like to thick or too  much, but they are made it keep that foot feeling great and performing at its optimal levels with the best levels of comfort a sock can provide.  The no seam toe feels so great and the overall FIT of a Fits sock is the best around. Think a gentle tightness-the right amount of form and hold of the foot, arch, and ankle.  The ankle-hold is the best out there.

http://experiencecortland.com/

Projections---Racing and Running

My list of races I am totally doing will be the Cranmore Hillclimb, The Virgil Crest Ultra 50m or 50k and the Can-Lake 50.

I have been running some serious uphill and downhill efforts to be better prepared for the USA race.  It is going to be super competitive and I hope to have another solid finish. Heat has been a factor here in NY and I might be prepared to race with a 10oz bottle for hydration.  This will ensure that I am properly cooled and hydrated for the 12k which is not anything long but being on exposed ski slope in Summer means that it will be hot regardless unless we get graced with a cloudy day.   The race is going to be FAST, so I have to run smart and get pulled along from all the top guys out there.  I have 2 more weeks and it should be a great time Racing Acidotic and spending time with my fellow friends in New Hampshire!



Virgil Crest---

I am still debating about running the 50 miles or the 50k.  If RD Ian Golden proposes a potential 500 dollar prize purse for the top 10 finish at Cayuga Trails and a win at Virgil, then I am running the 50 miler. If not, the 50k will be a distance I can run hard and still have the three weeks to recover for the Can-Lake 50 mile record attempt of 6:19:08.  That pace averages 7:34 a mile which is a quick pace and I hope that I can run at least 7:33 a mile come race day!  Virgil is a race I wanted to do last year but my Race across New Hampshire had me too lagged to run the race. This year, I look to make a statement at my "home" course since I train on the trails this race is run on every weekend and is only 7 miles from where I currently live.  THis course is rugged and that is how I like it.  With my awesome sponsors by my side, I know that I will be able to feel comfortable and be able to perform at the highest level.  A sub 8 hour finish for the 50 and a 3 hour 30- 3:50 hour finish for the 50k would be my goals for the course which would be scintillating.   It is official, Ian gave me the go-ahead and I am running the 50 miler for Virgil.  The course is tough and rugged and with training on the trails, a 50 miler sounds like the only way to go.  I hope I can run close to a record without totally destroying myself before the Can-Lake 50 but with 3.5 weeks to recover after the race, I should be alright.


Can-Lake 50----A road 50 miler???  Not what most of us expect but I am excited about the design of the course and the fact that this has the potential of being my fastest 50 miler.  Bopple Hill excites me and the thought that running some sweet hills is a fun challenge and running around the whole perimeter of a Finger Lake is a great thought too.



After these races, I do not have much in terms of a full structure for my racing schedule. Come December, begins snowshoe season though I would like to get in a Rock/Creek Series Race either the Upchuck 50k or the Lookout Mountain 50 miler at the end of November and December.  I would like to have the chance to race a little more across the country and hopefully with some solid performances, I can work to get the chance to race at other great race locations. Idaho, is one of my goal locations to check out. I also would like to have a crack at placing top 3 at Bandera. It would give me a chance to head to Oklahoma territory and a chance to mix it up with the best!




Training has been coming along great!  With the semi-heat and definite humidity here in Upstate NY, I have been running in the 7-8 am range for my training and have been able to run comfortably with a hand-held bottle and do pretty well. I have been running a ton of uphill and downhill training and have really honed in on some solid technique. Just yesterday, I ran up to Blodgett Mills and ran the illustrious  28% grade road. How do I know the grade???? The sign at the midway point tells all.  I climbed up that bad boy all the way through a solid pace without walking/power hiking once let alone a shuffle.  It was awesome. The 2 mile stretch took me 14:48 which to many may not seem fast but up that grade it is a trick. I finished the run flying downhill from the run and felt great. Another solid training run in the books. 

This is what my running has been lately. I step out the door 7-8am, take to the roads or the trails and get in solid 12-15 mile efforts.  When it comes to running well with technical trail running, running as much unique terrain and paces and distances is a must. I have calculated my weekly mileage since Cayuga Trails and Vestal XX and I have been running approximately 87 miles a week for the past month. Some weeks I am closer to the low side of 80 while others have been in mid to low 90's. In other words, I have been out there running tough in the summer heat.  I try to run fairly early to ensure I can beat some of the heat before it alters your running performance. I am really excited about my fitness as I always shoot for optimism as living life positively often allows for positive effects to follow.  So far so good I would say. Just a matter of time before I have the chance for my races to showcase my fitness.


One of my recent projects at work has been to organize a trail running group for Binghamton, NY. I now am equipped with a Garmin to hopefully map some of these hidden trail sections of the city.  It is a really exciting endeavor and I am happy to make it happen. For one of New York State's prime cities or metropolitan areas, Binghamton has from what I have heard great trail systems. It is just a matter of finding out where the trails are and of course where they go.  Hopefully come Fall, we will have a group and all these trails mapped.

For some of the best gloves out there! Confluence Running is looking to have some Mountain Hardwear Momentum Running gloves in their arsenal to keep the chill out come winter. Check these out along fall/winter.

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?