The Summer of Running- A Re-Cap: Time In is Time Earned!

Well, I have had one whirlwind of summer of running, tons of adventures, and of learning about what my path is in this world. I have logged tons of miles, vertical, and have found some great training grounds here in Binghamton, NY. I never would have imagined how awesome the roads, trails, and opportunities are here for endurance training. I have upped my vertical training from when I lived in Cortland from 2,000-5,000 ft of vertical change to 4,000-7,000ft. This huge increase in longer more frequent hill training has upped my overall training stimulus which is awesome. I hope my summer of training will allow for myself to gain the benefits of the hard training this fall as I tackle the Green Lakes 50k August 29th, the Virgil Crest 50 mile in September, the Tussey Mountainback 50 miler in October and the 50 mile NJ One day Event in November.

My Trusty Shoes: Mammut MTR 201 Tech Low. Photo Credit: Cole Crosby

I have run 2 Top races this summer: Cayuga Trails 50 (DNF) and the Whiteface Skymarathon (20th overall) each with less then sub-par performances.  I have run more road races this summer with a win at the Ithaca Gorges Half Marathon, followed by a 2nd at Vestal 20k, 3rd at the Kelly Labare 5k, the 2nd place at the Catherine Valley Half Marathon.


I have had some great long runs, some bad training runs, strong days where I felt like I could fly and other days where it was a struggle to just take one step out the door. I graduated with Ashlee from SUNY Cortland and have moved into Endicott and are having a great time.  We are so excited to begin our next chapter together.

Vestal 20k Road Race. Photo Credits: Triple Cities Runners Club

Finger Lakes 50. Photo Credits: Cole Crosby

The Course Conditions of the Finger Lakes 50's….MUD!
Photo Credits: Cole Crosby

The Catherine Valley Half Marathon was a great tune-up for my next big race this season: the Green Lakes 50k.



During the Catherine Valley Half Marathon, I was not feeling ready to run at my max pace for a Half Marathon. I have been putting in so much time and hill training to build myself up for the Green Lakes 50k that  I have not approached a half marathon with as much focus in quite some time. I knew that some fast people would be at the race so my hope was to hold a solid effort for as long as I could and hopefully finish up near the tops.


I must say that Watkins Glen is a terrific town to check out in the Finger Lakes Region. It has so much to offer from a state park, great shops, and a great trail.  The race takes place on a nice gradual cinder rail trail. It spans the distance down to Horseheads, NY from Watkins Glen.  Having the majority of the course in the shade is also great for a Mid-August race.


As the race went out, I settled myself with another runner, Tyler Eustance, Jack Hillenbrand and another runner. We hit the first mile in 5:27 and the pace felt decent right along what I was hoping for so I kept pace.  We gradually began to pick up the velocity of our pace into 5:20 and a third mile just under. It was myself and Tyler for the win. I knew with him fresh out of college running with Cornell, he would have some better leg speed than myself. We kept pace stride for stride and the humidity of the morning made us drenched by mile 3. Tyler through down a surge at mile 4 and I knew this section as being a little uphill so I decided to allow him to build distance on me. I was feeling a little labored from the warmer conditions and from a 100 mile training week the week before. I tried to keep him in sight as the lead he had grew from a few seconds to maybe half a minute. At the turn-around, I knew we would get a nice gradual down-hill on the cinder so I began to pick up my pace. As an out and back format, it was great to see so many familiar faces as I made my way back home to the finish. I knew that I was still sub 5:30 per mile pace and kept pressing the tempo to maybe have a shot at catching Tyler. I went through the half way around low 35 minutes. The second half, I surged hard in the next 3 miles with the hopes of catching Tyler. I closed the gap to under 10 seconds with some 5:10-5:15 minute miles but it seemed Tyler was putting in the same pace to keep the distance. I eased off the pedal with my gut starting to cramp some. I was not feeling so solid. I kept plugging away.  It was at the point with the last two miles my body decided to give up. I have never had that moment where I ran completely out of energy at a half ever before. The heat in the open sections sapped the life out of you as what I heard from many others too. I decided second would be my position and hopefully I could hold on for dear life to keep my place. Every step was a struggle as my body began to tighten and cramp. My stride became weak and labored. I had not pop left in my legs. This was going from bad to worse quick.

Photo Credits: Chris Cowden
Lead Pack at mile 2

I hit the final stretch around the ball field and onto the track. The time read 71 high as I sprinted to the finish as best as I could. I crossed right at 72:30 for second place. Tyler broke the old course record running 70:52 or so. Man was I happy to be done.  It was great to hold my position the way I did.

Red Newt Racing Team: Dual Second Places. Photo Credit: Ellie Pell

Now I look forward to the Green Lakes 50k.  I hope to best the 3:28 course record run by Michael Daigeaun in 2013.  I have put in a solid training block and feel very confident in my abilities and the course design to have a great day!


Thank you to my awesome sponsors: Mammut North America, Team MPF/Red Newt Racing, Fits Socks, Boom Nutrition, Craft Sports NA, Karhu NA, Redfeather Snowshoes for all of your support.

Remembering the 2013 Can-Lake 50--Lake Circumnavigation Challenge

Almost a year ago, I was blessed to be able to run the best athletic performance of my career to date: the course record at the 2013 Can-Lake 50.

Here is a great link that recaps the experience of the event for runners:

http://nyoutside.com/2013/11/12/2013-canlake50-race-report/

Coming into the out-n-back section near mile 33

Finishing the out-n-back--Look at that Fall Foliage!

Such a beautiful lake that you get to have views like this for a whole ultra!

Coming down one of the strong descents!

Thank you RD's: Tom Perry and Gil Robs for terrific Ultra Sign-Up Photos!

This race granted me the chance to run my heart out and be rewarded for all of the countless miles, late night runs, thousands upon thousands of vertical feet gained, and countless sacrifices my family makes to support this passion of mine.

I was able to connect with Daven Oskvig, who is an incredible athlete and person and without his encouragement and respect, I probably would not have been able to run the way I did at Can-Lake.

It was a race I felt strong for 38 miles, then the last 12 were the death of me yet I rallied to pull it together.

I will not be running the 2014 Can-Lake this year, instead I am preparing for the Oct 19 Tussey Mountainback.  I hope to emulate another similar performance as Can-Lake come the 19th. If all the stars align, it will be a very exciting day! I just found out that Michael Wardian, one of the most prolific ultra runners of current American History will be running Tussey and I am very ecstatic to have the opportunity to race with such a legend.

I wish the best to everyone running the 2014 Can-Lake 50 mile, relay and 50k. I hope everyone has a wonderful time and gets to reach their goals!  Run Fast!

This summer, Can-Lake gave me the idea to tackle my next challenge:  The Finger Lakes Circumnavigation.

With all these top athletes going for the FKT (Fastest-Known Time) on all of these top hiking trails across America and in the Colorado Rockies, I had my own idea in honor of the region that has given me so much success.  I was out for a 12 mile run one day during a nice 80 degree summer day and thought.... "Hey, why not set a record for the complete circumnavigation of every Finger Lakes?"  I was thinking that maybe I could do a cumulative time for all of the lakes. The trick is getting the attempt accounted for. With Can-Lake I already have the fastest time around that lake.  I have also bagged my second Finger Lake on a training run around Lake Otisco, which is a smaller lake about 6 miles long and 18 miles round-trip using the road access around the lake.  I have to look at my exact Strava data for exactly the time for the run. It was not a fast-effort though I was in the 7 minute range.
That means that I have two Finger Lakes circumnavigated and I have 9 more to go.

photo from: blog.timesunion.com

This will be an on-going project.  Cayuga Lake being a near 100-miler, this will be my culminating lake circumnavigation attempt.  

Let me know what you think???

Manitous' Revenge Ultra-Marathon… "Chasing the Sun"

I had no idea what I was getting myself into…


I felt that I have also had solid uphill strength for long races and was intrigued with the challenge that Manitous' Revenge could pose.

Little did I know, that this race would break me.

It would challenge myself beyond anything I have ever encountered with running in my entire life.

And as I write this to you, I am pleased to document my journey from a top 5 hopeful position to a matter of praying I finish and do not die from exhaustion.


This is my story.

Ladies and Gentlemen, I give you--The Devil's Path and the mountains that we were tasked to summit in succession.

I also give you what I thought the Catskills actually were!  Note the large cat!

This image was used from Charlie Gadol-Race Director

On Paper, this race looks hard but for a strong athlete, it seems doable and offers a unique challenge. Truly, this race is INSANE! What it boasts is elevation gain and loss like nothing around with rock-hoping, cliff jumping, loose stones, soggy feet and scaling eroded rock walls and roots that with one misstep, you fall type of experience. Do many places have all this stuff? Probably not!

As we can see the first 20 miles of the race to N/S Lake is the famous Escarpment Run. 

After the Escarpment which you summit Blackhead and Stopple Point, with a long downhill into Pallenville, the race begins with insane summits of some of the most intense mountain trail around: The Red Trail---Devil's Path with 4 of the Catskill High Peaks summited in succession followed by Edgewood and then the death descent where I injured myself and suffered the last 14 miles of the run. The Devil's Path gets its claim to fame from the fact that it is rated as being one of the most-difficult hiking trails in the Country!  And imagine we were to run the course…run/hike very fast.  I soon found that this race was a true mountain event.

So why do I label my title: "Chasing the Sun"? Well, my story will trace the events through my eyes over the mountains, hopping along the rocks, slipping, sliding, crawling and falling through terrain that is beyond challenging. This is Manitou's Revenge.

I begin my journey loading up my car after work on a Friday afternoon behind the schedule I wanted to have to make it to Phoenicia around 5-6 pm but with a hectic day, I did not leave until 4pm. The three-hour drive did not take long at all and before I knew it, I was in Catskill Country. The mountains of the Catskills remind me of a mixture of the Green Mountains of Vermont and the White Mountains in New Hampshire. The lush greenery and seeing all the cool restaurants, bars, shops you name it gave it this laid-back appeal. Really cool stuff. I was excited to be in the Catskills for the first time ready to take in all of the sights and sounds. I got out of my car, changed into some running gear and met some other awesome New Jersians. I then ran a shake-out run to loosen-up the legs to prepare for the action tomorrow morning.

After the shake-out run, it was time for some grub.  I wanted to explore out of the small strip of town so I headed out looking for some good food and cell service. Just pass the Phoenicia Diner, I saw a strip mall with a pizza place. I love pizza as my pre-race meal. Something about bread, cheese, and Italian herbs that gets me in the mood to run fast.  The family-owned business had amazing pizza. New York makes the best pizza. I cannot remember the name of the pizza place but I did snap some photos of their artwork.


Photo time:

The view of the mountains around the area was incredible seeing the different places we would be running up and down the next day. The town of Phoencia is small and quaint but has some awesome little shops and a nice Pharmacy where I would station my car for the early morning pick-up. I went over to the next town since I had no cell service, called my family and also stopped at the nearest gas station to load up on Arctic Freeze (White Powerade) and some water for my Nathan Firecatcher vest and handheld. I was going to be wearing more gear than I have ever worn before in a race. I was going to be wearing 40 oz of fluid on me plus my Ultimate Direction Essential belt starting with 4 gels so that I had my fuel source ready to rock and roll. I found my sweet campsite outside of town, pitched my tent and grabbed some zzzzzzs after some delicious Black Forest Gummi Bears  (Hint: Black Forest makes AMAZING CANDY)  That's right, you better try it!


I hydrated grabbed some zzzzzzzs and awaited the 3am wake-up call to catch the bus to the starting line.

I awoke at 12:30, packed up my gear and headed to the bus section at the Pharmacy. I took my sleeping back, crashed in the back of my car and reset my phone alarm for 2:45. It was tough sleeping with all the excitement of the day building. I was nervous but excited about having the chance to do something totally out of my element.

I do run trails and perform well on technical terrain. But….I have always run on courses that are runnable. This course….Runnable?  Not really. I hiked more than ran for sure and rock hopped as best as I could down the steep rocky ravines and cliff drops. I know that my strength runs in pacing. I hope one day to run Comrades as I feel my ability to run by feel and to hit solid mile splits all day long favor a successful Comrades performance. This race was a first of many for me:  1. Summiting more than one  mountain above 3k, 2. Running on sharp rocks for more than 10 miles, 3. Running over 8 hours in one sitting, 4. Having to eat solid food for sustenance, 5. Drinking 40 oz X every aid station, 6. Power-walking at 12 minute pace like my life depended on it, 6. Not falling off a cliff or getting too lost.

Anyway, my alarm goes off at 2:45, I stretch and check-out the cars beginning to enter the parking lot. It is early.  I get all my running gear ready, meet Charlie, the RD and get my gear and get all ready to rock and roll. Having a sponsor like Mammut is great for a race like this. Our products are designed for RUGGED and I was very happy to put on my Mammut MTR 201 Pro Lows that I raced in Virgil with as well as the Reco-fit calf sleeves that powered me to the Can-Lake 50 record which has been my crowning achievement to date and my new Fits Socks made of merino and Cool Max…which are the best socks I have ever tried and trust me I have a sock fetish and love high quality socks….Fits absolutely kills it with these new Coolmax blended socks debuting this Fall 2014.    I talk with some of the race participants, get myself ready mentally for the task at hand and then board the bus.

Off we go!!!!!!!

I am talking with Brian Rusecki, a stud of technical ultra running and Vermont 50 crusher. This guy represents East Coast Trail Running like no other. And as once a Pearl Izumi Athlete, now under Patagonia, he is representing us Outdoor Brands in style. (Good Pick-up Patagonia!)  Anyway, we chat about the race as I have Ben Nephew as my pick to win it all just because of Ben's experience with Escarpment and the Catskills but if anyone could upset him, it would be Brian. What an honor to be in the same conversation as some of these guys. It floors me to have that sense of being respected by such talented ultra runners that have accomplished so much in their careers. We talk about how Cayuga went which we both had tough days but still hung tough and talked about what to expect for this race. We also catch a little nap time and then time flies as we make the start of  the race.

Bathroom break followed by a meet-up with Ben Nephew, Brian R., and Ryan Welts and Kristina Folcik-Welts who are fellow Acidotic Team Members. We talk about the event as I shiver in the cold go the morning. Race start is 5am and we are 45 minutes from go time.

We begin our pre-race checks and then it is call to race.

Our "Wave 0" lines up, we get the pre-race briefing, and then like a bat out of hell, we are off. The pace is relaxed as we all know that this race is going to be a toughie and running anything too quick to start would be a rookie mistake. We run as a large pack of 12 as we are chatting and relaxing. I am taking in the views and gauging how we are going to survive this thing we call Manitous. I am up with Brian chatting with the crew, talking with Ryan and Ben and our squad of mountain goats.

It is always fun running with such men so accomplished in mountain running to pick their brains. Talking with Ben Nephew, I hope that my performances this fall can get me to run on the USA 50k-100k team. I think with a solid Fall 50 and/or JFK 50 run, I can be in the mix to make a USA squad.

A first 5k on the roads, we all can't feel our hands. I have a handheld that has melded to my hand and we all joke before the race takes the turn for the RUGGED.  We hit aid station 1 at the turn to Escarpment and so it begins. I am behind Ryan Welts as we are running UP UP UP UP UP UP at a relaxing pace. 20 mins in, I ask Ryan if this is the Escarpment Trail that is famous amongst our trail culture of the East, and he confirms that it is indeed the Escarpment. I am baffled that it is no-where as difficult as I initially thought, as of yet. Yes, the Escarpment has rocks and sharp rocks scattered all over the trail, but I was thinking more of a wild jungle run right off the bat.  The tough stuff did not begin until the ascent to Blackhead. It is still early and I am chatting with Ryan. After climbing for a century, I see my first view. WHOA! We did get somewhere. I could see the early morning clouds hundreds of feet below us.  Time to get tough!  We fly off the boulders like rock-hoppers (the New Hampshire version of grass hoppers) as we descend a little which Ryan gains some ground on me as I surge to keep contact. Brian and Ben are chatting it up behind us. Ryan Welts ladies and gentlemen, has some moves on the rocks. This guys dances the tango on boulders better than anyone on any season of Dancing with the Stars, I promise.

I try to keep up and then, the scrambling begins. I am sweating like a pig as we huff and puff up Blackhead. Steady does it.  It does not feel too crazy but yeah we are climbing on jagged boulders. Soon I can see we are almost above tree-line. I follow Ryan's moves and cadence and soon the view comes……HOLY SH#$%!  That view, took my breath away!

Photo credit: mirolka

Summiting Blackhead was something else. Then began the descent.  These guys began flying on the descent which had rock shelves that were loose and dangerous. With my weak ankle, I was nervous of how I could hang. After the first big descent off of Blackhead as I let Brian, Ben and company pass me, I could tell my descent skills were not able to compete. I was now in like 5th-7th place. I soon began to run my own race. I realized that these guys meant business. I surged on the rocky flats to catch the group. After a nice descent section, I was back in eye-sight of the main crew. We hit an aid station. I grabbed water and then off we went. 

I soon felt that running my own pace would play big later on.  This was the easiest part of this race!  CMON PEOPLE!  I soon lost the group and then hit another climb to Stopple Point.  Once atop Stopple, myself and Carlo got lost together on the summit. "Where are the blue markers?" I thought as I could not find where the trail would meet up. We went all to the right and then realized after maybe 5-10 minutes of confusion we found the trail.  As we hit the trail, Carlo wanted to move on the down-hill and I let him go. My ankle was suffering a little bit and wanted to still relax on those descents. 

I was now alone………….

Come from behind victory…not so much. 

I came into N/S lake with a low 3 hour time which would place well at any Escarpment run. I fueled up and off I went. Every aid station gave me that jolt of energy needed to hang tough.  This race's curve goes hard to harder to stupid hard to still hard to kinda hard then 1 mile of road (YES!).  

Time to play the chasing game. Now came a rocky downhill 6 + mile section into the low point of the race at Pallenville. I flew into there after struggling on the downhill only being 15 minutes behind the leaders!  Not too shabby. I talk to Charlie hearing about the runner's who have dropped and then fueled up, got those dreaded rocks out of my shoe and then off I went. I hit the road like a man re-born. Now begins the hard stuff. We hit the dreaded climb out of the valley on what seemed to me as a season access road.  I have great energy levels and have the hopes of catching to top guys. I surge like no other up the dreaded 2k-2 mile climb. I run the majority of the climb with brief walking stints to rest the quads only lasting mere seconds. I was going for broke. I was climbing like a champ and as the heat of the day began to set-in, I was getting my second wind. 

I finished the climb then hit my rough patch. I struggled to fuel at the top after sweating it out and then hit the mud pit. Miles of mud drained me. I lost so much time here. Oh and we have another hands on knee climb---Kaaterskill High Peak.

The climb went for days. I made it and was feeling my first low-point. Gels all the way to save me. 10 minutes later, I felt the resurgence of energy.  

My first battle of weakness began here. The descent I was careful not to hurt myself. I began to fuel more and more and with the mud, I lost so much energy.  Then the gels kicked-in and soon I was flying down the descent to the next aid station.  Whoa, who am I?  I felt brand new. From slogging through mud where I lost my shoe like 3 times, to flying down the hill like Batman in the Batmobile, I was there.  I hit the aid station in need to a re-charge. I got all of my gels, bottles refilled and talked with Charlie about the make-up of the race. I was off again on the heels of the top group.

I felt like a million bucks and now I was gearing for the dreaded DEVIL's PATH!  THis of course is the toughest hiking trail around and the big challenge of the race with 4 3500+ summits in less then 10 miles followed by a treacherous descent and another mountain summit. Running the trail, I was awaiting the tough stuff.  It started out no problem then once we switched from Green to Red Blazes, it began.  UP UP UP UP UP UP UP UP….UP UP UP…UMMMM. This trail just keeps going up. I can see above tree-line now and we are still climbing. I am sweating buckets and breathing like I am in labor.  I eventually make it to the summit of Indian Head and yes the Devil's Path is INSANE but I was expecting deathly. This was no joke climbing the rock cliffs and roots to hoist myself onward and upward. Once the flats came, I shuffled my feet. I was beginning to hurt pretty bad.

The Descents killed me.

I hit one of these rock cliff descents scooting my butt against the cold rock and shuffling down the wall of death to the next shelf and on the descent of Sugarloaf, missed a ledge and slammed down popping my ankle.  "GAHHHHHH" as my handheld and running pack caught my fall. It hurt! Bruised knee and tons of aches and I knew I had to go careful.  Welcome to 50 minute miles. I knew I was losing time here but I kept saying… (Don't Die).  Near the bottom towards Plateau, I was caught by Ashley Lister.  She let me go on the ascent and I knew she would get me on the descent. At this point, my body was destroyed and mangled from my fall. I was really feeling weak.  The descent came and Ashley flew by me with ease. 

What was once a race to place tops with the group, I just wanted to finish. I had run a solid Devil's Path and now 14 miles stood between myself and a finish. I forgot to consume enough calories and by the entrance to Warner Creek, I was done. My body was shutting down and soon I realized, I could not come out of this. My race was done. 

Now began the power hike phase.

I could climb pretty well but I hobbled the descents with many times re-hurting my ankle.  I felt broken.  On the descent to Warner Creek something crazy happened.

NAME THIS ANIMAL:

\

???????????? (Photo Credits: http://dhenry.hudsonvalleysportsman.com/small-game/fishers/)

If you guessed Fisher------YOU WIN!!!!!!

I heard this hissing.  I am walking on the trail, post 9+ hours, never running this far before. The run of Devil's Path  sapped all my energy and hit me once I came off of the section. The last 14 miles were supposed to be easier than the last 10 but it still had its tough climbs and descents.  ANd some DAMN FISHER CAT is taunting me. It is right along the trail on some rock den.  I say many profanities at this badger-weasel thing I thought was a hallucination. I am power walking on the trail in the Hurt Locker and see this odd creature. What happens next?  It charges me. I pick up a Catskill boulder and fling it near the creature like a frisbee. Yup it scared the creature as it was zipping back and forth like a squirrel chasing its tail. It then heads back on the rock Hissing AWAY. I yell " YEAH (BLEEP)! WHAT YOU GOT"! I know, kind of mean but how I felt, no animal was going to make my hurt even worse. I was  not going to have it.  Along the trail I continue.

I am probably walking 30 minute miles.  I feel so down, depressed, you name it and even thoughts of death cross my mind. At this point the race changes for me.

It is as much a race of survival as a race of chasing the sun.

I am not the type to drop from a race. I rather show resolve and finish even if it is not where I hope to be. I had the thought of dropping but I had just ran 40+ miles and all this stuff was the hardest parts of the race so dropping out now I thought would show weakness in my character. I dug deep and walked faster than I have ever walked before in my life.  At Warner Creek, I was being passed by all kinds of people but I just wanted to make it before it was dark. If I had to run this trail at night, I would drop out for fear of being attacked by other Fisher Cats. 

I suffered. I struggled, I grunted. Thank you to the volunteers that cheered for me at my lowest point and to the other competitors that gave me confidence. I cried on the trail, scared of not making it. I was walking through all this poison ivy which I have it all over me almost a week out from the race and am still sore. You powered me through. Simply, You got me through it. I was beginning to look like this:

I was pale white, hallucinating that tree logs looked like people as I mismanaged my hydration between Warner Creek and the next aid station.  I was told 5k, and it turned out to be 7 miles. We were still climbing. I became sick of this uphill stuff. I was on my death bed. I felt so bad and did not care. And so my death march continued. I met with a runner that took me through to the last aid station.  Once at the last aid station, I found my angels in disguise.  I now had 4 miles to go!  I took my time now knowing I would finish around 14 hours instead of 12 like I had hoped. I sat down ate Chips, Cookies, M&Ms, all kinds of goodies and fueled up.  I spent maybe 15 minutes fueling.  Thank you to everyone for getting me through this. 

I had some conversation with the aid station ontop of MT Temper and then off I went to the finish. All downhill. All that solid food after 13 hours of running began to turn me around. I was alive again. I could run and the soreness of my muscles and ankle was suddenly gone. I was heading back to civilization.  

Once I hit the road, I felt like I could split a sub 5 minute mile…It didn't happen but sub 6 works right. I hit the sprint home as soon as my feet hit the pavement. 

I sprinted home and as soon as I turned to the finish I knew I had survived.  

14:01:35!!!!!!!!

I was 12th and after struggling for what felt like days, I beat the sun setting with time to spare.  I cannot stress the technicality of this race. This is no joke. I was way-too unprepared.

I found out straight fluids and gels would not cut it for the amount of elevation gain and loss that occurred. I needed solid food to replenish my frail frame. Also, probably some extra muscle would have come in handy to climb up those summits. This race will always be a race to remember for me. I ran with the mountain men and women as best as I could and hung tough when everything went drastically wrong. I have never struggled this bad in an ultra. My body was beyond spent.  

I have gained an immense level of respect on what happened on June 21st. It was was race against the sun. As I started my journey on June 21st, I thought I could place top 5 and hold my own and never before had I felt so vulnerable in a race before as on that day.

Kudos to all the runners that took on this challenge! Even more kudos for finishing as I was this close from throwing in the towel.  

I would like to thank you sponsors: Mammut North America for making the best products and some rugged tough shoes, Acidotic Racing for being my amazing club team of choice, Fits Socks for keeping my feet protected all day long with no blisters ever and with the new Cool-max socks, Redfeather Elite Snowshoe, and Karhu and Craft for some of the best road-running apparel and shoes around.

Will I be back next year?

I am going to have to sleep on that one and get back to you.

To Ryan Welts, Acidotic Teammate: You are one crazy-rock hopping guy!  

Gear Used:

MTR 201 Pro Low---Best shoes ever! Kept my feet protected all day long and these are how they looked after being submerged in mud for hours! Where's the mud? Exactly!

This Firecatcher Vest from Nathan is too good to be true. 2 10oz bottles tons of storage space, and a fit system that makes the vest feel like it is not even on you. I have always loved Nathan minimal vests, this one is a grand slam.

Usually I use an Ultimate Direction handheld, this Nathan one is my new favorite. The valve I can open with my teeth and it does not hurt, the pocket is stretchy and holds all my wasted gel wrappers, and the hand strap allowed for me to be hands-free while still carrying the bottle. And the bottle caught my fall on Devil's Path and I lost no water in the process.

Mammut Hat, MTR 71 shoes which are my go-to trainers for the roads, trails, you name it and priced at $99 retail, this shoe is a steal. Mammut is just giving you the shoe!  Fits socks are always comfortable and need more respect as they are by far the best socks I have ever run in, and my Acidotic Racing Visor cause I have to show Chris Dunn CEO a little love.

Have a great summer everyone!

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

Can-Lake 50 Race Report---5:47:22--Running Out of My Mind!

RACE REPORT FINISHED!!!!!!!! Here are some photos taken from the event from some photographers at the race site: Al Randt and Natalie Werner

Photo 15 minutes before the start!!!

It is almost race time!

The Start with Daven

First few miles

Coming off the turnaround at mile 36

Heading into the loop at mile 33 ish

Close-up

Ashlee Prewitt's Photo of the Finish:

This race was incredible!  I still cannot fathom what I did on Saturday. I felt like I was just running nothing special. Little did I know that I would run a great time that Tom Perry (RD of Can-Lake) would mention in an email to me  as being the fastest 50 mile time since 1985 in the region.  I keep asking myself  {How did I set myself up for such a solid performance?  How did I run that quick? What juice am I on?  Was it the shoes?}  And through this race report maybe we can shed some light on what might have potentially led me to having my break-out performance of my short career to date!

I ran with my Craft and Karhu gear as my main sponsor for the road edition of the race with my sleek Mammut Active Visor, Ultimate Direction SJ Essential Belt and Jurek Bottle with my Acidotic Racing Tatoos!  

Ashlee, my lovely girlfriend who is a big component in this race performance, and myself made the trip out to the Finger Lakes to celebrate our 3 year anniversary and to have some great fun together. I signed up for the Can-Lake 50 well in advance before it was sold out and so this race was a definite race on my schedule for quite some time.  This was my peak Fall Ultra and it was such a pleasure to finally have Ashlee experience an ultra with me.

We drove out to Canandaigua in the late afternoon and headed to the Super 8 Motel after some yummy dinner at a restaurant in Seneca Falls, NY. Tomorrow was going to be the big day. We got some shut-eye and then the alarm sounded at a brisk 5:30 am. I still wanted to get a Gatorade and maybe a coffee before the 7 am race start just to make sure I was fueled up and ready to run around the perimeter on an entire Finger Lake.  We headed to the Wegmans across the street and got our goodies. The coffee shop was not opened yet but I did have a nice glazed doughnut and some Arctic Ice White Gatorade I could swig on before the 50 miler would begin. We headed to the venue that is held at the Finger Lakes Community College and proceeded with the check-in process. I got my sweet neon orange shirt and then went out to the car to get my bib on.  

It was  a cool morning with the temps near 42 or so though they would warm up to 75 or so by mid-day.  I was trying to decide if I wanted to run with gloves or not but I made the decision to not use gloves because I thought the temperature would warm quickly and of course surely I would be throwing my gloves to the side within the first few miles as I would warm up.  

Ashlee would be out along the course at the aid stations except for the first few so that she could grab some gas for the car and some breakfast because we had to rush the morning so we did not have time to pick-up much.  Awaiting the start of the race, I had my Craft  Performance Thermal Wind Top Half-zip which kept me warm before we headed out.  I was excited about the race and I noticed that the current course record holder was running the event, Daven Oskvig. Daven had run the course record the previous year in a blistering fast time of 6:19:08 and that was my main goal or focus in terms of time.  I knew that if I could average under 7:35 or so a mile I would have the record. With the course having rolling Upstate New York hills and the famous 1.5 mile long Bopple Hill that is an average grade of maybe 6.3% and tops of 25% grades, this course was going to be a challenge. It was not your average flat 50. The Can-Lake 50 website: http://www.canlake50.org/route-details.htm  mentions about 3,500 feet of elevation gain which is not incredible by ultra standards but enough to pose a challenge.  

THE RACE----------

The race was delayed because there was not any officers at the first traffic light in town to begin the race. So we waited until 7:10 am for the race to begin. Ashlee snapped some photos of me and I kissed her goodbye as we headed out.  I started my pace just having fun running with a WAL-MART WATCH!  I forgot my GPS watch at Confluence Running, the store I work at on Thursday so I was going to be running a 50 miler with only a full-on timer.  I would have to rely on my body to tell me the signals of going too fast or slow.  Maybe running without a GPS watch was one key factor to why I ran so well?

The first few miles---I am running and talking with Daven Oskvig about my running and the race and we are out running a comfortable but solid pace.  I notice the spray paint markers on the road for each mile as I remember seeing the beautiful lake views right to the left of myself and that magic "Mile 3" marker hearing Daven's watch beep and then I look at my watch and it shows "21:03". I am thinking around 7 minute pace nice!  We are under course record time!  The effort seems so relaxed and the cool morning feels so good. I was right that gloves would have been thrown away by mile 3.  It was a perfect morning as the sun was glaring across the lake in brilliant orange hues.  It was peaceful and MAN those houses along the lake were nice too!  I was barely sweating and I just knew that today was going to be a great day to run. My body felt in-tune and I knew that later in the race, Daven and myself would be running some quick miles to get that record. Daven's father was out on the course to give Daven aid at various locations. I remember coming along a marina section and Daven yells "Sunglasses" and from the distance, his father comes running from a collection of parked cars to give Daven the glasses. I stop for a second to see if I should wait for him and then I just keep going at the pace.  I make it to the next aid station and then Daven catches up and pulls ahead of me.  At this point we are under 10 miles but near mile 8 or so. An hour of running has elapsed and I take my first gel.  Daven is a pretty interesting guy too. I thought while living in Buffalo he would be a dentist or working in some Computer Tech Firm but no, he is a Pastor as I recall. Yeah, that is so cool running with a Pastor!  Hearing all about his passion of ultra running was neat too.  We continue to exchange the lead back and forth running relaxed and well under course record pace. I had a feeling Daven and myself would exchange the lead all day and then finally have to make a push the last 6 miles to see who would come out on top.

Mile 10-Bopple Hill at 16.3 miles---------------------

I could see that Daven was sweating a bunch in the cool weather as my Craft T did not show a drop of sweat on myself. I was nice and cool and well-hydrated.  At this point in the race, the hills started forming.  They were not super steep hills but in the scheme of a 50 miler on the roads, they were a little steep.  We hit those and just remained to run relaxed. The talking kind of stopped here.  I took in all of the views during this section seeing the high hills in the distance with the fall foliage and the lake as the perfect backdrop.  Then before I knew it, Daven stopped with his father to get some aid after mentioning how running up Bopple Hill was not worth it. Of course my strategy was to in fact run Bopple Hill to the best of my ability and then surge on the long continuous downhill.  So Daven stops for aid and then BAM! This is Bopple Hill!  I was ready for like a band to be at the hill's beginning but it never came. We had caught the early starters and I made my strategic move...Running almost all of Bopple Hill. This was where I would make my initial move. I knew coming in that I could run the whole thing and actually when I started running the hill, I realized it was very similar to the Ames Hill Road incline I do just a half of a mile longer and not as consistently steep--(Avg grade of Bopple I think is 6.3% while Ames Hill is 11.7%).  At that point I ran Bopple really well and then had my stomach gurgle. I stopped to relieve myself in a person's driveway--I am sorry if it was your driveway which costed me a minute to 2 minutes then I accelerated the rest of the downhill. I hit the aid station and had my bottle almost topped off and to make up lost time, I sprinted by the aid station waving at Ashlee and the crew there. From that point on, I was running quick! I had picked up my pace on the downhill and just began to stride it out still in control not doing anything beyond my own limitations.


Post-Bopple Hill to the Marathon Point----I remember coming down another nice hill over to the High Tor Wildlife Management area. It was really interesting to see the swampy-looking land and of course as a Park/Recreation enthusiast, I was excited to view such a beautiful area. At this point in the race, I felt like I had some separation on second but with Daven being the current course record holder, he would know when to push in points I had no idea. I feel that having that type of runner behind you always plants that seed to continue to push yourself and that was something I did the whole 50 miles of the race. With my pace I knew I was probably running under 7 minutes per mile though it never felt bad or off. I still remained relaxed and strong.  It was a nice gesture of Daven's father to offer me anything as I passed his car. Some really great people out here for sure.  I kept to my pace and then came across a bridge section and hit the next aid station area knowing I was close to the 25 mile point (halfway).  I saw a parking lot section to my right as my girlfriend, Ashlee comes running asking if I needed anything like Kit Kat Bars which I felt great!  I had no desire for such treats unfortunately until the next day at least.  I topped off my bottle and the aid station crew said I was doing amazing. The temperature was just starting to warm-up as my watch was getting closer to 3 hours.  I spent a minute or 2 at the aid station and I was off. We hit a gradual uphill section and Ashlee powered into her car and followed me stating I was close to mile 28 and I was well in the lead.  We agreed that I would meet here in two aid stations down the way (approx. 10 miles) when I would really need her help and I stressed I would need her help.  My legs still felt limber and solid.  I was just running, enjoying the sights and the whole experience. I then crossed the chalk line labeled "26.2" and looked at my watch and it displayed 3:04.

Marathon Point to Mile 38---(My Breaking Point)----- THREE HOURS AND 4 MINUTES!!!!!!!!  Wow!!!! I was really impressed with my running. That meant that If I kept my pace, I would maybe finish around 6:10 or so which would place me about 10 minutes under the course record pace. I knew that I could run that quick so I kept the pace.  Little did I know, I guess I picked up my pace more-so.  If I was to run that additional marathon, I would have been about 10 minutes under 3:04 which meant I was moving.  Seeing Ashlee at the aid stations helped me to carry my spirits and my one gel every 30,40,60 minutes was paying off. The pasta the night before did great too besides my little bathroom stop after Bopple Hill but that is Ultra Running for ya!  I accelerated the road section here slightly into the next aid station at The church at Middlesex.  I passed the aid station with a decent bottle and now knew the next big climb was coming as I was told it would happen near the 50k point near mile 30-32. I was ready.....The next four miles I rose to the challenge. The road had a nice climb out of the Church aid station at Middlesex what felt like immediately. I ran the whole uphill section maintaining my pace and effort. When the downhill rolling hills came, I let myself go and picked up time.  Running through this whole section, I felt ready to go. I was ready to run strong and I hoped it showed.  I was mentally strong and really began to realize that I was on to a fast performance.  The recollection of this performance really did not hit me until I looked at my watch with 8 miles to go but we will get there in the story.  I felt strong from the hill and the downhill sections and loved getting into a more residential section.  I blasted down the hill to the next aid station still feeling strong but the heat of the day starting to make me feel it. I was not sweating a whole lot as Craft makes some solid wicking shirts but the direct sun was a little much.  I dumped water onto myself at Vine Valley Aid Station and talked to the volunteers that it was getting a little hot but I was still feeling just fine.  I now headed into the out and back section where I knew I would have a chance to see where Daven would be.  I headed out to the out and back along a small and narrow road and WOW was that lake beautiful.  The views from this road were spectacular.  I ran to a man and woman cheering me on saying Hooray for first or something to that extent.  I continued down the way knowing it was about a 5k section.  I kept going seeing no markings on the road. Had I made the wrong turn????

WAS I LOST????  At this point in the race, I was starting to fatigue just a little though still felt pretty decent. I was moving hard at this point. I wanted the win.  My mind started fleeting to myself going off course and ruining a chance at the record.  These things happen to me.  I kept going until I saw a little arrow on the road marking the turn-around.  Whew, ok, I made it.  Now that hard part felt like it was over. I made the right turn and now could really run. I picked up my pace.  I saw Daven approach me at what looked like a close point. Maybe he was 7-12 minutes behind me. That was still close with about 35 miles in the race.  My legs were getting a little on the cramping side from the pounding of the roads and the heat of the day. By this point, it was near 70+.

The next section to the aid station, I was tired.  This section Vine Valley to the Top of Bare Hill Climb had me not feeling so hot. I felt like this whole section was an uphill. I contemplated walking a few times and the road then made a sudden turn from the exposed farm roads to an off access road.  The hill lay before me.  I did not want to run steep uphills anymore.  My run went from a solid pace to a tip-toe pace.  I could see the aid station at the top and I would power-hike and run, powerhike and run just to see if I could recover a little.  I thought about how Daven looked pretty good and that every moment I walked, he could be gaining on me.  I pushed really hard at this section, downed two gels and drank my whole handheld bottle maybe 14 oz out of 20.  I finally made it to the top aid station exhausted.

Mile 38 to the Finish----"I wish I was Done ALREADY!!!! "  I cooled off at the aid station and knew this was it. I was near mile 40 and the finishing point was now. What was I made of.  I had felt great almost all the way through 38 mile before mentally I almost wanted to give up.  I got all set-up at the aid station and mentioned how that hill killed my legs.  I mentally prepared myself and off I went.  Running the rolling hills completely exposed to the sun, seeing every mile marking on the road made this section feel like eternity.  The last 12 miles was my personal gut check. I thought back to all of my hard training runs and all the effort I placed in myself so that I could perform on this day. I wanted the best performance out of myself I could possibly do.  It was cool. I really had to mentally will myself in the race. I was alone. It was getting hot. I felt a little dehydrated and the gels I was ingesting would only take a little sting out of my ailing legs but not the brunt of the pain.  I grimaced a lot from here on out.  I was running out of steam.  So what did I do?  Did I fold here? Or did I rise to the challenge?


I thought about myself and how crazy I am for running ultras but the lessons you learn from them are so key.  I fought hard every mile. I took the race one mile at a time. I knew if I could make it a mile, I could make it to the next.  With 10k to go I was so done with this race. I was holding on just to finish. At this point I felt like my running was a crawl though I guess split-wise it probably was in the 7 minute range.  I handled every downhill and uphill well to the best of my ability. At this point in an ultra, I had run 38 splendid miles and the last 12...well, I need to work on that.  I made it to the second to last aid station with Ashlee there and she mentioned I had a nice lead. I of course never thought I had the race in the bag though while looking at my watch through this section maybe with 8 to go, I saw I was just at 4 hours. I began stalking my watch to speculate what time I would finish.  At the aid station, I dumped tons of water that Ashlee had gotten for me all over my head to cool myself off. I refueled and said my goodbyes as I headed closer to the finish.  I thought to myself, "How can I survive?"  I felt like I was a lead body that could hardly move.  I mentally pulled myself along the road sections up and down the countryside of Upstate New York.  I never take where I am in a race for granted. There have been too many times where I have been complacent and it cost me a better position or a race.  I eventually turned onto Middle Road...The BUSIEST Road in the race.  I was so done with the race at this point, it was survival.  My fatigue made me angry at the cars coming so close to me that none moved to the other side as I was running all on the gravel side of the road those cars were moving into the shoulder inches from my face like it would be a fun thing to hit a runner.  I did not like it one bit. I kept going, my focus on ahead.  I crested a small hill to the last and final aid station.  I met Ashlee and she asked me where my watch was. I told her I was at 5:23 and had less than 5k to go.  I refueled for my final push, kissed her goodbye and off  I went.  Soon, I would be finished....soon. At moments I wrestled with walking, I kept shuffling my feet.  It was embarrassing. I then tried to call on my body to make one last push when I saw "2 to go".  I was so ready for this race to end.  I had to hold on. I then thought of Daven coming up on me the last mile and outkicking me to win.  That is one thing about an ultra, when you run in a position for like 4-8 hours and then passed in the last few miles, that is demoralizing.  I could not have that happen to me.  I pushed my body to the mile to go marker seeing the FLCC signs knowing I was there. I slowed down at this point.  I hit the dead end and went around to the finishing road.  Once I had hit that road, I knew I had done it.  Relief was what I experienced most. Seeing Ashlee and everyone at the finish at my 5:47:23 time was amazing.  WOW! I had run out of my mind.

I never thought I could run that much under the course record.  My second half did not even feel that great.  Now I am up for the points title for the USATF Niagara Ultra Race Series and I will have to race at Mendon Ponds on Nov 2 to ensure my win. Just for showing up and finishing, I think I will have the title. I am in recovery mode still, but I might as well test the body after huge runs for me at Virgil Crest and Can-Lake.  I do not know If I can repeat such performances in such little time again so I might as well go for the title.

I would like to thank Ashlee for giving me such inspiration and motivation throughout this run. She was my good luck charm.  Thank you to Daven Oskvig for having such a great course record in place, to challenge me during the run and to be such a fabulous competitor.  Thank you to all of my sponsors for making me look and dress the part and for believing in me.  Thank you Mammut, Fits Socks, Acidotic Racing, Karhu/Craft, Dion Snowshoes, and my work at Confluence Running for helping me reach my dreams. Thank you to the awesome volunteers and to Tom Perry for being an amazing ambassador for Ultra Running and for putting on a stellar race!

Items used in Race: *Mammut Active Visor

*Craft Active Run Logo Tee

*Craft Performance Run Short

*Acidotic Racing Tatoos!!!

*Ultimate Direction Essential Belt and Jurek Bottle

*Walmart Watch

*Karhu Flow Trainer

*Fits Light Runner Low

What have we learned here?????????

This is where you come in. Comment leave your thoughts about the race.  What led me to this top performance which for me has been the highlight of my career so far?  I think the answer lies in a large sum of different factors: smart training in the late summer, resting after Virgil Crest, having Ashlee at the race, Daven Oskvig pushing me throughout the race, decent morning weather, solid nutrition, this list goes on.

CONCLUSION: With this performance, I hope I can inspire others to follow in my footsteps. Truly, I did not do anything special on the day. I did what I love to do, Run! Plain and Simple.  That is the best strategy. When running becomes all about science-peak performance stuff, I lose interest. Running is about the simplicity of the activity and that is why I love it.  In ultra racing, we push our own limitations and that is the coolest thing about these races. I have to test myself more so than the competition. I have to be better than myself and fight my insecurities.  At Can-Lake, it was my day. I ran smart, maybe too quick too early but I ran based on how I felt and on the day, I guess I was feeling pretty solid.  My closing words are this:

Enjoy what you love!  Have a wonderful Fall into Winter everyone!

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/