This Summer: A Tale of an ultra DNF, a Road Race, and The Journey for Perfection

The summer has began to take shape. I have finished with Graduate school and so now I am a free man to spend my time working on my career, running to my hearts content, and spending time with friends and family.  Making the transition from school to the "real world" has been hectic but I can finally write to you noting that I have made some strides in my transition.

To begin the summer season, I decided to run the Binghamton Bridge Run for a fun tune-up half marathon effort before Cayuga Trails.  I felt that as I have never run this race, it was a great idea to finally take the plunge and compete at the event.  I was still a little banged up from the 50k Provisional World Record Indoor Track Attempt but was training at close to full-strength so I thought, why not jump into a road race. 

CHAPTER 1: The Binghamton Bridge Run---A Grand Ole' Time!

While still living in Cortland, NY at the time, the early morning drive saw me rise at 5 am and then head the 40-50 minutes to Binghamton.  I stopped and loaded up on Dunkin Doughnuts as there is nothing better than a small iced coffee and a glazed doughnut before running hard. I had no idea what expectations I had coming into the race except to contest for the win and run a smooth first 5k then pick up the pace based on how I felt. I never had the intention to shoot for a personal best but if the race dictated that type of effort, then I would do what I could.

I showed up to the race site just in the nick of time as I had 15 minutes before the start. I collected my bib and did a few strides and then I lined up for the race.  I also took a Boom Grape/Pomegranate gel right before the race start which is a strategy of mine to give me a consistent flow of energy so that I do not have to worry about low calories during the race.Talking with people I heard I had some competition for the win with a Ben Snodgrass, who just graduated from Binghamton University and has been tearing up the local road racing scene with some solid times. I saw him at the line and he mentioned that he was doubling both the Half Marathon and 5k and I thought he might try to run this race more conservative. 

The gun shot off and we were off to begin 13.1 miles of sheer fun. I went to the lead with a small pack of about 4 of us with Ben Snodgrass running stride by stride with myself.   We immediately started talking and decided to get rolling after the first 5k as we were running 5:45-5:50+ miles and I wanted to separate early from the chase group.  With the next two miles in 5:18 and 5:21 that separation was created and then became ultimately a 2-man race. 

Thank you Cassandra Hamilton for these photos:

As you can see the chase pack and one other runner right behind us only 2 miles into the race.

Miles 3-5 saw us form quite a solid gap.

From 10k-Mile 10:

We kept pace and chatted the whole way clicking off miles in the 5:20 range as the weather was perfect and it was nice to have some solid company.  I slowly tried testing Ben's willingness to change tempo as we would surge for one mile then ease up the next followed by another surge. Once I hit 10k around 35:26 (5:42 mile pace), I knew I had to start trying to go more uptempo.  From 10k to mile 10, I through in some strong surges seeing if I could drop Ben.   

Clicking off 4 miles at around 5:05-5:13

We ran those 4 miles from 10k to mile 10 in 20:35 with a 5k split of 16:13! 

As you can see, Ben kept stride with me the whole time. We stopped chatting a little during this point but then recollected coming into the final 5k of the race. He was ready to run and ran really strong as the moves I made only dropped him a mere second at points during those 4 miles yet he always managed to surge back.

Photo Credits: Harry J. Back

Last 5k: We hit the 5k easing up from our last miles and then picked up the pace the last mile and we decided it would come down to a sprint finish. We hit the final finish shoot and his track speed gave him the edge as he pulled away by about 2 seconds. I began to close quick the last meters to almost nip him at the line finishing the race a mere .8 seconds behind. 

I placed 2nd and really enjoyed the whole experience! I had never run a road race able to chat it up running a solid 32:13. I also had the chance to rock the new MPF/Red Newt Jersey and man was it fun to represent a great team! The rest of the day was spent talking to people about my ultra running, Mammut, and the new Red Newt/MPF trail running team!  Thank to my family to Mammut North America, Fits Socks, Red Newt/MPF, Karhu North America/ Craft Sports North America, Redfeather Snowshoes, Boom Nutrition for all of your support.

CHAPTER 2: Cayuga Trails 50: DNF Stands for Delirious, Nervous, Faint

I was all primed for Cayuga. I had done my fair share of hilly runs, solid mileage, fast training runs and lots of steps.  The week of the race, I caught some sinus problems from moving into a new house in Binghamton, NY and had my fair share of workouts moving belongings from our third floor apartment into our cars and moving vans. It was a long week of moving and very hard to find the time to do nothing and rest up to totally eliminate my sinus troubles. Unfortunately for race day, I still had some sinus issues but felt as ready as I could be for the event. We woke up early from our new home in Endicott, NY and made the 55 minute drive to Ithaca. I was very tired both physically and mentally from a long week of moving but it is where the sport of ultra running shows you that it is in those moments of fatigue that you can find your strength.

I made it to the race site with about 20 minutes to spare. That was just enough time to check-in and use the bathroom and pose for a few photos:

Photo Credits: Mountain Peak Fitness

**I had all of my new MPF/Red Newt Mammut gear screen printed and it looked great for the race. I linked up with some of the members of the team and began to get ready for a big race. I had aspirations of running near the top 5 and if it was in the cards, maybe surpass my own expectations with a podium spot.  The race this year went out like it does every year though the pace felt a little more controlled than the previous two years. As the field began to push through the various steps and ravines of this grueling course, I started to scan the competition for some tough runners that I knew would be there in the end. I kept my eyes on Andrew Benford, who has some USA Mountain Running experience and though his first 50 miler I believe, his ability to combine fast marathons with mountain running experience would make him a strong podium contender. I kept him in eye sight to help gauge my effort.  I linked up close to Ben Nephew as I have always run with him at times during this race the past two years and have not been able to close at the end so I knew keying my race off of him would give me the chance for a solid finish. 

The pace through the first few miles felt solid as I ran within myself. I could see Ben in the slight distance with other runners right in contact. As we went up and down the gorges of Ithaca, my Gps watch kept hitting my other watch and messing up my passing and mileage. I kept playing around with it and then gave up and kept running by feel. My sinus pressure felt okay though I tried not to let some stuffiness get my mental game. I remained tough and kept along the pace. The field strung out as we crossed the deep creek and headed to Lick Brook. Chad Trumbo and myself with Ben Nephew linked up pretty well in Lick Brook and we ran together nice and solid. The pace felt 7:30's on downhills and 8-8:20 a mile as we recovered from a 10 minute mile uphill section from miles 6-15. Myself and Chad worked together pretty solidly while Ben was with us and at times would relax a little only to find him right with us a few minutes later if that. It was a pack of three!

I took the lead at the big Lick Brook Climb and gained a little separation as out of my race, that power hike up the incline was my crowning achievement for the race. I felt pretty relaxed hiking up the trail.  

Photo Credits: Mountain Peak Fitness

*The photo here shows at the section at Buttermilk Falls, Chad had been in and out of the aid station and we both on the downhill to the Buttermilk Aid station put up a little bit of time (seconds) on Ben. The photo shows justice. I felt good here as well strategically running and power hiking sections incredibly well and had much more left even with us running about pace for sub 7:20 for 50 miles. That would be a 20 minute or so PR on this course for me though my last two runs at this race I have not been at full-strength so my potential on this course I have yet to experience. I felt like this day would be the day.  I kept fueling with my Boom gels and was on tap with gels every 45 minutes and my energy levels felt solid. I put in a surge and linked up with Chad.

We ran strong together and I think picked it up some as we were approaching the turn around. At the river crossing (Underpass) aid station we both caught Fred Joslyn and another gentlemen and that was a big boost for us as we were closing well. If we could keep our pace, we would run a spectacular time.  

It was at the dreaded Lucifer steps, 4 miles from the turn around where something odd happened. I was running powerhiking this section with the group feeling still strong but ready for some more gels when my heart rate skyrocketed and my vision went dark for a few seconds. While almost at the top, i braced the wall of the steps to hold myself upright. My vision returned and a ringing noise popped up in my ears. My head felt cloudy and highly pressurized like some soda cans that were shaken up. I suddenly felt extremely weak. I lost the group of guys as I felt like I was going nowhere. I looked back and saw Ben ascending up the steps. I could not go up the steps as I wavered on each step trying to retain balance. From Ben's perspective, I must have looked like some drunk fool dancing around the steps almost 1,150 feet high. I regained a little focus once at the top, took a gel, and drank the last of the GU brew in my bottle. I was bummed I lost contact after running so smart and strong the first 20+ miles. I descended into the next aid station and took my time fueling up thinking maybe it was low blood sugar.  I then headed to the turn around. 

Photo Credits: SportTracks!

I did not feel good at all. I felt dizzy, delirious and faint.  I felt my race would now be a long suffer fest for another 25 miles. This is not how I wanted my race to go. I felt dejected as I was passed by maybe 4-6 people in those last 4 miles. I would have to run really strong to improve upon my 7th place finish from 2014 (last year). I had trained very well this year and felt my progress was to lead to a high-caliber finish for this race. That was not in the cards for the day.  I told my family that if I would improve how I felt by the Buttermilk Aid station mile 37 or 38 , I would continue to the finish. I spent quite some time fueling up and off I went. I ran and power hiked the sections but my energy even with all the calories felt rock bottom. It was great to see Carlo and Silas, both Red Newt/MPF teammates run so well. I felt bad I had nothing to keep pace. The next 12 miles I was pretty much to myself. I kept running but my pace dramatically slowed. Everything felt heavy and my vision turned to tunnel vision where I could only make out the trail and a pink flag as the course marker. At the turn around (Mile 25) I noticed this tunnel vision and lack of specificity in my vision. At times I almost missed turns on the course and I tired to be optimistic but as I left Lick Brook and entered Buttermilk, nothing seemed to change as I kept up with my 45 minute gel strategy. I was thinking, it cannot be blood sugar. I caught both Sam Jurek and Fred Joslyn as they were struggling from the early pace. I was passed by Brian Rusiecki, a east coast ultra stud who I have been blessed to race with at Cayuga Trails and Manitous Revenge. I told him I was having a rough day and it was maybe low blood sugar. Like the gentleman he is offered gels and I kindly declined. I kept going to the aid station. 

I then descended into Buttermilk. Physically, I felt better as my legs could offer my last two miles in 7:10 and 6:52.  As far as the way my vision was, I was exactly the same. As an oath to myself, as I came to the aid station greeted with the cheers of my name from the Trails Roc crew, I said my number and that I was seriously dropping. I will forever remember their shouts of "NO, NO, NO, Don't Do IT". I felt done. I laid in a nice chair and took in calories of every goody out there. I consumed oreos, broth, watermelon, gels, M&Ms etc. The color in my face soon started to return but I still felt like I was KO'd at a boxing match with little birdies flying around my head like a cartoon.

MY Race was OVER.  I called it quits at Mile 37/38. I was in 11th place at the time of the drop which was not too bad but I felt off of what I could do.  Trails Roc worked hard to convince me to keep going but there was no such luck getting me to change my mind. I met my father and Ashlee at the aid station, spent 15-20 minutes there then headed into the van to return to the finish line. 

I had the chance to see the first few finishers who ran solid races. Amazing performances  across the board. The collection of times were much faster than the previous two years.

Here is where I thank everyone who made this day a huge success.

Thank you Ian Golden for putting on such a well-run event. The race seems to get better and better each year. 

Thank you to all of the volunteers and runners out on the course that gave some encouragement out there. It is always a great boost to hear my name out on the course.  The aid stations were perfect with great help from some stand-up people. Thank you to the Trails Roc crew for all of their help and support. You are one fabulous band of people.

Thank you to my sponsors:

Mammut North America: The MTR line continues to improve and our MTR 201 Tech Low performed as a super competitive shoe for trail racing and ultra marathons. The cushioning of the shoe blew me away and the upper feels luxurious for swelling feet and the outsole felt good on every surface Cayuga Trails had to offer. The MTR 201 Tech Low is a must-buy Mammut shoe! The new apparel keeps me dry, fits perfect, and chaffing...that word is not in my vocabulary.

Boom Nutrition: The tattoos were great. I had them on my legs but washed away in the big creek crossing. Of course your gels keep me going with a boom of real fruit energy and flavor with the most calories of any energy gel. 

Fits socks: Best fitting socks around. No blisters as my Light Runner Low socks have just enough padding for the ultras but keep my feet dry in the moist, dank, and wet conditions of Cayuga like a real champion does.

Mountain Peak Fitness/Red Newt Racing Team: Thank you Elizabeth and Joe, Ian too for all the support, and for having such a great team of people that love the outdoors. 

Redfeather Snowshoes: Thank you for keeping me fit in the winter as the hard training is paying off this summer!

Finger Lakes Running/Confluence/Run On Hudson: For a great job helping to help shape our running community. And great tattoos!

Karhu/Craft Sports: For amazing gear and footwear I train in and race in while on the roads. 

USATF Niagara: For being a great governing body for our sport here in Upstate New York.

Thank you to my friends, family and everyone who reads this. Your support and enthusiasm keeps me running!

Chapter 3: The Journey From Here:

The Nervous side of this race comes with the NOW. 

Amazing MTR 201 Tech Low shoes that have been a major player in solid training and racing! Amazing job Mammut!

So where does my racing take me now?  I am currently training for the Whiteface Skymarathon which I hope to run a race where I can redeem myself from the DNF at Cayuga Trails. I have been getting in some solid hill training in to hopefully improve my overall fitness and prepare my muscle-memory for the rigors of a sky race.  I have been talked into running both the Gorges Ithaca Half Marathon and the Vestal 20k both as road races to provide some uptempo training for myself which is always a good thing.

Here is a photo from JFK 50 last Fall. I came into that race, still not fully-recovered from some bad bronchitis but rallied to a 5th place finish. 

After a summer where I had a severe ankle injury, I was recovered well and raced to a course record at the Virgil Crest 50k. 

Forks XV Road Race: A Truly Great Day!

So I am back from the Forks XV, a local road race near Binghamton, NY and it was truly a great day. Talking with many of the runners today, it seemed everyone gave better performances than expected, myself included.

The weather was far from spectacular with the temps hovering near the low 30's and a significant wind chill.


It was truly great to see everyone from Triple Cities, Binghamton, and Confluence Running at the race and it really gave a fun and relaxing atmosphere. This race was serving as a "rust buster" for myself as I have not really run many road races in a long while.  I was hoping for a 51 minute time.

My plan all along for the race was to run smart and consistent. I think that I achieved that goal. With the game-plan of averaging 5:20-5:30 miles, I steadily began to prepare myself for the race. It was wonderful to have Ashlee with my to enjoy the event and she even got me a Twitter and Instagram which is awesome. I warmed up with the guys and got settled into the race plan. Hanging out in the Chenango Forks High School was great since it was pretty cold and windy out there. It reminded me of many races and training runs that I endured in Norman, Oklahoma. After the warm-up and some slight shedding of layers, it was time for the Big Show!

Here is a link to the race article: http://www.pressconnects.com/article/20140330/SPORTS/303300035/Cole-Crosby-Samantha-Snead-win-Forks-XV-road-race-titles





Race Time::::::

I jogged off to the start with the wind whipping around us. I had never run this race before and had been told about the course and its gentle rollers not to mention a tough hill by mile 8. As we started off, I had a great time hanging out and chatting with Dan Young and Steve Marcin.  Steve took out the pace and I sat behind him for the first 1200 meters and then decided to pace with him. We crested the first little hill with a mile split around 5:18. I mentioned to him that was a great pace.  We agreed to hang together until one of us could not hold the pace.  I was excited to run such a smooth pace.  We then headed out of the school and onto the main road.  We continued to chat and to make the run fun. It was cold and a little windy so having fun with it could help us both pass the time before the later stages of the run.  We hit another 5:20 mile at mile 2 and a 5k time that had about a 5:21 average mile. We were running great.  Then at the first downhill that was significant, I made a slight move on the down which I love to do and created a short gap. The lead bike mentioned to me it was about 100 yards or so.  I always thought Steve could merge back with me as I kept up the sub 5:20 pace.  With the rolling hills, I bounded up them no problem. I had really no fatigue generated from the run so far which was amazing. I had spring in my step and I was running really strong. I have not felt this great in a long time. I continued to cruise still averaging 5:15-5:20 based on the terrain. I think I picked up the mile split from 5-6 and then hit a river road section which was a gradual uphill mile. Coming into mile 7, I was still feeling strong though I was not as springy as the first 5 miles or so but I really was not struggling.  Sure, the wind was at this point really making pushing the pace a little hard, but I fought through it as best as I could.

Mile 8---The big hill!!!!! It was fun to have so many people cheering along the course and at the base of the hill, as well as the lead bike who mentioned to me that he was going to try and get ahead with the hill. I hit the first section of the hill, I ran relaxed up it and then hit the crest hard.  Once I managed the top of the hill, there was another little section to go. I asked the lead bike if this was the last hill and he mentioned that it was. YES!!!! Almost there.  Once I finished the last roller, it was a downhill finish. I then began to cruise in. I still had plenty of strength in the legs and powered home. Once I entered the loop around the parking lot of the school, I was counting down until I was done. I also looked at my watch at this point to see that I could finish under 50 minutes which was exciting. I began to ease-up a little coming into the finish then kicked it home.


I was able to run 49:49 which was an amazing performance. I was very pleased with how well I had run with no speed work, a few tempo efforts, but mostly running slow in all this snow and freezing cold. I averaged right around 5:21 a mile which meant that I kept my pace really consistent the whole way through. This is very exciting to know that I am somehow in much better fitness than anticipated this time of year.  I look forward to getting back to training well and beginning to get myself race-ready for Cayuga Trails.

Thank you Mammut North America for all the support. Dion Snowshoes, Karhu/Craft, Fit socks for the blister free run socks, Acidotic Racing for being an awesome team, Team Confluence, Ashlee, and everyone else that shows me some love. Without you, I would not have the motivation to dream for more. Thank you!

Those elites running in Cayuga Trails this June, I am every excited to mix it up with you and I hope that I can get my name tossed into the list of top ultra runners in North America. Train well, rest well, and see everyone at Cayuga!

Taking the lead at mile four with the first downhill section

Powering up the big hill at mile 8.

Ready for Spring---Ramping Up the Training! Forks 15 Preview

The weather has slowly been warming up but man it has been very chilly in the mornings. I have been running slightly higher mileage in the last two weeks around 80-85 miles a week to finally build my base back up from around 70-77.  I am excited about running a little more and to have time to spend running outside with Ashlee as she bikes. The beginnings of longer days means more time outside enjoying the sunshine and the beginnings of Summer loom in the near-off distance (that's right, it will come soon enough). I am excited about my first race back from the USA Snowshoe Nationals where I ended on not the note I was hoping for but can only learn from the experience to better myself for next year. I must say that this winter has been a tough struggle to really get in some terrific training. Either I could get the time out the door but lack on hill training or I could get the hill training but freeze to death with the wind chills and cut my run short.  I think my strength is absolutely there. With running in very snowy and cold conditions I think make the body acclimate to more efficient-base of burning energy and definitely strengthening all those little alignment-based ligaments, muscles, ect. I am excited to see what my fitness brings because I feel that I am ready.


This Sunday, I will be running the historic Forks XV road race in Chenango Forks, which from what I am told by locals, it is one of the oldest and more historic road races in the area.  I am excited to be racing with members of the Team Confluence, customers, and just connections with the local Triple Cities Runner's Club. We shall see what some endurance training has left me in shape-wise. I am hoping for a 9 mile race to be able to run 5:20-5:30 range pretty comfortably but it of course depends on the conditions. After the 2pm race, Ashlee and myself will be heading to Sonic for some Slushies and ice cream since Sonic is a rarity on the East Coast which I know will be a blast.

2013 Virgil Crest Ultra 50 Mile Race Review: Running Wild---A Course Record Perspective

The Virgil Crest Ultra.  The Race Director labels the run as "Not a race for sissies!", I would totally agree.  With living only 5 miles from the race course, I have had the opportunity to train on the trails, the ski slopes, and really gauge my fitness.  Little did I know that all that training almost did not matter!  This course is just rugged-hard.  Not only is there tons of tough vertical ups and blinding down hill sections but the footing is what makes this race "not for sissies".  Every foot-plant I made, my foot was twisted through mud, roots that made me feet ache upon each strike, and narrow paths deep in the woods where a fall could be...fatal.

This race was TOUGH!  I never imagined how hard it would actually be but it was. 

The 50 mile race was a great challenge and I am so glad I had enough guts to hold it together for a course record.



This picture sums up the whole race experience:

Minutes after the finish! My body is spent!

THE RACE BEGINS

Mammut was nice enough to send me a pair of the new MTR 201 Pro Low coming out in February and let me tell you I was very impressed with this shoe! It has a new lower lug design and the outsole with its different rubber was super grippy but also light and durable. My new favorite shoe from Mammut and I think many people are going to love this shoe!


The race begins in a dark, cold, windy morning where my biggest worry for the race is the fact that I have never run a race with a headlamp before and I hope not to get lost. I vocalized that to everyone that I chatted with pre-race that I was nervous about ruining my race with the lost thing. I warmed-up a little and decided that wearing gloves to the first aid station would be smart until I warmed up. The moon was still out on the race ambiance felt like a section from Midsummer Night's Dream. We took to the line.    With the blowing of the rams horn we were off.  The race went out solid with myself running with the pack up-front.  I then started to pull away with this awesome Japanese athlete who I wish I remembered his name.  We ran a good 4 miles together in the darkness.  We talked and had fun. We were also averaging around 7:40 a mile which is pretty solid.  I had a headlamp and he was following my beam as we navigated the dark woods. This was my scariest portion of the race. I did not want to get lost.  At one section of the trail, he talked about taking his jacket off, that was the last I saw of him.  I kept pushing on running relaxed enjoying the trails I have called home.  I followed the reflectors shinning like wild eyes of a devious animal as the sun slowly started to peer into the sky.  The trail began to lighten up as  I made the first aid station.  Aid station 1 I came out on the group and startled them that my pace was not calculated here because I did not need my bottle filled or gels so I pressed on. 

Miles 5-10---I began to get stomach issues from the pasta I ate the night before.  Should I use the bathroom now or wait until the next aid station, the Lifthouse 7 station to begin the alpine ski loop?  I started to feel queasy so I pulled off trail and took care of business.  I could not see anyone behind me until I entered back onto the trail I saw the headlamps.  I had a mile to go left through the winding Finger Lakes Trail before crossing onto Carson Road.  I hit Carson Road on a nice downhill road section.  I split 6:17 for the next mile and then entered the Alpine Loop.

Alpine Loop--I reloaded on my gels and bottle and then ascended the Hercules Ski Slope ascending a solid 1k amount of vertical.  It was a tough one. Looking at my watch, I positioned my pace as close to 12 minute miles as possible while running the slope.  The 4 miles of agony would be over soon enough.  After the first climb, the trail heads downhill before climbing into the woods for a super steep 30% grade section that then dumps you onto a seasonal access road back to the other-side of the mountain.  I finished my first loop just under 30 minutes.  I then refueled then headed back out onto the rugged trail sections.

Coming down Alpine Loop Feeling Great!!!!! Many More Miles to Go!


THE RUN TO DAISY HOLLOW-------------


I felt great. I was running a fast pace around an 8 minute per mile average at the time feeling nice and relaxed.  I took my occasional gel though my hand-held bottle was getting the job done for me. I was not cramping and was flowing throughout the course.

I hit every aid station ahead of what people were thinking and so I caught them off guard as I am scrambling to get all of the goodies.  I must say that it was an amazing race and I loved and appreciated seeing all of the hard work and support from everyone out there!  My new Mammut MTR 201 Pros handled the rocks and roots and creek crossings of a tough Northeast course like it was a smooth flat road.  I never stumbled or had bad footing throughout the race.  I went through Rockpile feeling solid and then hit the highway road crossing into the last section of trail towards Daisy Hollow I had not run before.  This was going to be uncharted territory for me.  I hit the trail section and immediately found myself pulling on ropes connected to the trees to pull myself up the steep climbs.  The trail was narrow with tons of roots and I was just trying to keep my footing on this section.  For me, the race would begin at Daisy Hollow. I would spend some time refueling before my huge 25 mile push for the finish.

The Daisy Hollow section was much more vertical than I expected.  Anytime you have to pull yourself up with a rope seems like a new daunting challenge.  I came to the Daisy Hollow Aid Station by almost passing it on the trail until some volunteers hollered for me to come back.  I met up with the crew there and began to re-fuel.  I topped off my bottle with GU Brew, got my much needed gels, my ginger ale and coke, water and then headed out.  I was well under course record pace and I knew as long as I did not blow up, the record would be mine for the taking.  I left the aid station after a 10 minute break at 3:51 and I was off.  I flew through the next sections as the runners coming from the way back made the trail navigation difficult as the Finger Lakes Trail sections on the course are narrow, steep, and rugged and really not designed for people running into one another.

As I made my way through the woods, I noticed a runner actually pretty close to me and thought maybe he was a part of the relay.  I kept my pace speeding on the down hills and running the up hill sections.  I ran through every muddy sections as people opposing me on the trail were being cautious.  The fatigue from the course began to takes it toll at the 50k point at mile 30.

My Ultraspire bottle kept leaking my precious GU Brew all over the place and this is where the going got tough.

My legs began to cramp as I would take my signature Roctane gel and then wash it down with fluids and it would go away. Then two to three miles later, the same thing would happen.  With each slow passing mile, my legs were suffering pretty bad.  From Rock Pile to the next Lift House 7 aid station felt like an eternity especially as my bottle was all out of fluids.  I had three more miles to go. This is where the running was tough. My legs were cramping and getting tight.  I could feel my sugar levels get lower and lower.  I just hoped that I could maintain my form to mile 36 so that  I could refuel.

I held it together struggling on the uphill and downhill sections. One slip and fall and I would want to throw in the towel.  Pace-wise, I was still running under record pace.  I just relaxed and proceeded to take a gel without any fluids each time my quads would cramp and begin to almost wobble.

The look of victory, muddy Mammut shoes and Fits socks

My Fits socks kept my feet blister free and the new Mammut MTR 201 Pro held kept me afloat as a near fall could have ended my race.  This portion of trail lasted the longest and after I had passed the initial wave of people, I was back to being alone again. The final Greek Peak descent went well as I flew down the steep 1.5-2 mile downhill winding on the narrow hiking trail.  I hit the last little creek and then proceeded onto Tone Road and man was I happy to see that road.  I increased my pace to 7 minutes a mile or so to the aid station.  I talked about how my legs were shot and that I wish the race was over because I did not know if my body could take me the distance.  I refueled and shot out of the Lift House 7 station up the rugged ski slope.  As soon as I realized the course takes me up the slope on the dirt access road to the top then crosses over I was shocked that this climb is really hard.  I powerhiked this whole section.  I  could not believe that Ian made this section so hard.  I began to work my way up the road to the top of Greek Peak at 2,086 feet.  The climb long and really not fun.  I just wanted this race to be over with.  As soon as the climb ended, I flew on the flats and the downhill sections.  I needed to make up time.  I powerhiked at 12-14 minutes a mile and wanted to lower that overall average pace.  I came through the middle of the Alpine section feeling better until I crested the last big climb.  As I was out on the loop, I noticed a group of ATVs that were following me.  As I hit that climb, I realized it was Mike and a bunch of awesome volunteers I had worked with at the Catherine Valley Half Marathon.  They gave me some encouragement as I was flying up the climb at  10-12 minute power-hike pace.  One thing I have learned about ultra running is that when you are tired and fatigued, power hiking fast can win you races.  I have spent a lot of time practicing this skill especially for the Virgil Crest Race.  Once I hit the peak, I flew on down the mountain.  I had averaged 36 minutes or about 9 minute pace for the loop which was not bad considered that my front quads were destroyed from all the uphill torture.  

THen I was back at the aid station--Lift House 7.  40 miles down--10 to go.  I made it to the aid station and my legs were done. I was mentally done.  My father and Ian mentioned to me that at the Alpine Loop, a runner was only 5 minutes behind me!  5 MINUTES!!!!! WHAT????!!!  

I WAS IN SHOCK!!! Who was this guy?  At Virgil Crest!  I cannot believe this!  I am a goner!!!!So many thoughts circulated through my mind.  I needed salt caps and 6 salt caps I engulfed.  I took my time with my gels and fluids.  This was going to be the final push.  My father talked about how this runner looked fresh and was gaining on me.  Should I massage out my legs or should I go for broke? 

The Decision------

Here is a training run of mine looking the Virgil Mountain area.

I decided that I was going to go for it. If this runner was to catch me, he surely would deserve it and I was not going to go down without a fight for it.  I made the push out to Carson Road and the final Finger Lakes Trail section through Tuller Hill State Forest.  

2nd place coming after me!

I hit Tone road with a vengeance!  I sprinted up the steep section as my calves felt like they could be ripped from their sockets.  I followed a trend of three to four power-hike steps for every few minutes of running. I repeated this strategy and MAN IT WAS WORKING!  

I hit the trail knowing this last hour or so was going to take all I had left.  My legs were spent, my mind was drowned in guilt and defeat.  I was giving it all I had though I did not think that would be enough.

I ran and and down through the Finger Lakes Trail using every ounce of energy I had. For every tough uphill or steep downhill section, I willed myself to run at all costs.  With my destroyed quads, running uphill was a painful challenge yet I forced myself to keep pushing.  I danced along the winding trail with the hopes of making it a strong finish.  I thought to myself all of my friends and family, sponsors, and my life in general. I has a 10 mile self-reflection period.  I thought to myself as being the hometown hero and I wanted to win this race for them too.

I hit the last aid station and quickly refilled my bottle and got my last gels and said thank you to the volunteers and headed for home. At this point I was starting to gain confidence. I was running the uphills better and was flying on the flats and the downhills.  On the downhills I was surely splitting low 6 minute pace.  My body at this point was already in shambles and it was sheer mental fortitude that kept me going.  I hit the final 2 mile trail section before the Nordic Ski trails and then the finish.  I hit that downhill section feeling rejuvenated. I kept listening for noise behind me to indicate I was about to be caught yet I heard just my feet and the heavy breathing of myself.  I hit the downhill section a man on a mission as well.  I was rattling off 6:12 minute mile pace like it was a nice Sunday run.  My watch at this point from mile 8 of the trails to the finish was losing battery power so I could not see my overall time except for the big 7 in front meaning I was moving at a great pace.  A surge of joy came over me as I might have this race won.  I could not believe it! I fought hard and came out on top.  With 10 miles to go in the race, I felt like I was a goner. My hopes were crushed.  But at this point, I had gained that confidence to finish strong.

And at the moment of elation, I hit my ankle into a dirt mound and twisted my ankle really bad. I said some bad words in those woods as my voice echoed. I was 100 feet from the end of the trail too.  I crossed Clute road and then headed onto the seasonal access road at a hobbling 9 minute per mile pace. I felt defeated once again.  I had this moment where I was coming out of a rough patch and then this happens.  I slowly gain my pace and enter the Nordic Ski Trails.  I glance back and see no one behind me.  I am now running as fast as I can.  I look at my watch and I am running 6:42 a mile then pick it up once on the Hope Lake Path.  I hear cheers from the distance and I acknowledge them with a fist pump.   I then pick my pace up as if I were to be sprinting in a 5k.  I finish my last mile and a half averaging 6:25 a mile.  I round the turn and fist pump a whole lot more.  I cross the line and collapse to the ground elated at my performance.  I look at my watch and it is dead.  8 hours on the dot. Right at 2 pm.  WOW!  I DID IT!

The race was an incredible experience.

1st and 2nd after a long day--to imagine a first ultra for Andrew!

Wearing the new Mammut 141 Thermo Top with RD Ian Golden at the Awards

Thank You Volunteers for all the help and encouragement!

Thank you to all of my sponsors: Mammut, Karhu/Craft, Acidotic Racing, Fits Socks, Dion Snowshoes for your continued support. Thank you to my friends and family for all of your continued support!  This race win was for you!

Mammut MTR 141 Thermo--A Midlayer classic!

1st place Sprinter Jersey

My Mammut 201 Pro low and Fits Performance Trail Sock

Acidotic Racing Visor! Brand New!!!

Mammut 201 Pro low Review:

After the Virgil Crest Ultra, this performed like a true champ.  I have never been more impressed with a shoe before. This is my new favorite trail shoe.  Mammut has lightened the shoe from the previous 201, the shoe comes in at a 9 ml drop and the new color-scheme and outsole design are what set this shoe apart.

OUTSOLE: When looking at the outsole of this shoe, the old Griptex was great and stable but this new multi-wear based rubber does such a great job. The outsole provide superior traction on all surfaces and does not hold mud at all. The slight downside of the older Mammut shoes was the heel-overhang that could clip things when the legs get heavy.  The new low rubber design eliminates this issue completely.  It works great.  Mammut is the trademark brand for the most incredible functionality and durability out in the market today.  I had no problems on technical rooty terrain encountered at the Virgil Crest and even with the creek crossings and mud, the shoes gripped well and handled my run with technical ease.

UPPER: I always love Mammut uppers. This new year, we have a sunburst color design where the newer models will have two colors: Red/Green or Blue/White and blends them together throughout the shoe. It creates a paintbrush effect that makes Mammut shoes look super stylish.  I love the new color design. Of course with a Mammut fabric, we have a super strong shell fabric that is the most durable fiber I have seen on trail shoes. Not only is the upper light, but sharp rocks, tree limbs, and wild animals are no match for the integrity of this shoe.  

CLASSIC DESIGN: This shoe is not a minimal model yet has that minimal feel for trail runners looking for a solid racing and training shoe from 5k trail races up to 100 mile mountain trail excursions, this model represents "Absolute Alpine" performance.  Mammut has brought an incredible product for Spring 2014 and everyone needs to check these shoes out.  They look great and are going to function incredibly well. The outsole will also be placed on the Mammut MTR 71 Pro Low which is going to be an awesome shoe. These shoes with the new spongy rubber have better road cross-over ability. At Virgil Crest, I split a 6:06 downhill road mile around mile 9 into Lift House 7 aid station. I credit the smooth design of the shoe for the help.  Mammut makes great footwear.  What makes this shoe sooooo good?

MTR 71- II Low (The pro has the new outsole)  Taken from Trailrunning Review.com

FIT--The fit works great for all foot types, the lacing is able to adjust accordingly and adapt to the foot as it swells.  Wide feet love the almost seamless upper that allows for a nice foot splay. 

DURABILITY--This shoe can take a beating. All of my previous Mammut trail shoes the 141 and 201 have over 1,200 miles on the pairs and they still keep going strong.  Also the uppers of the shoes resist ripping which I have never seen a problem with the uppers.

STYLING---The new Pro Low models have great colors and look sharp. 

Give Mammut a try!  If you are interested in buying a pair email me at colecrosby88@gmail.com and we can get you all set up.

Thanks again to everyone that supports me in my running adventures. It is because of your hard work and love that I have been able to crest that summit into competing at the highest level.

THANK YOU! 

2013 Chris Thater Memorial 5k Event and Festival---The Big Time!!! The In-Depth Look at the Race.

Chris Thater I have been told from Binghamton natives that this race is the most competitive 5k around.  Athletes from all over flock to run this incredibly deep and fast race.  I was lucky enough to run the race representing Confluence Running, Binghamton's new specialty running store.

The race was a fun one. With a 700 person drawing for a 5k, this race was big.  Tons of fast elite athletes showed up with credentials that make you swoon over how fast they can run.  Looking at last years results, I felt that a top 10 could happen maybe a 10-15 place finish.  Little did I know, this year was the deepest year that Thater has ever had.  

My race plan was simple: *****DO NOT GO OUT IN 4:30!!!!!!!!!!!!!!!!!!

In a race this caliber it is so easy to go out too hard from the gun and then suffer for 2 miles of sheer agony as people who have raced smarter than you pace you easily.

The played out well. From the gun, I was in the second wave of runners so I had to make my way through people as I found my place in the field. Did I lose time from my position?  I did. Was it crucial to my performance?....NO.  I ran as best as I could on the day. I matched up with Fred Joslyn and could tell he was out to run a strong pace but not a crazy pace.  At the half mile I felt like I was in about 60th place.  So what did I do at the mile mark in about 4:48?  I decided to tell Fred to run a 4:30 mile. I initiated the strong pick up and Fred followed. It was cool to run with a solid marathon runner. We passed the second mile in around 4:36 or so as we had passed about 15 people at that point. Making up ground and feeling strong  I continued to work on bringing down the pace.  As I started to hit more of what felt like some of the top contenders, I began to run more and more with the small groups of runners and I soon noticed that the relentless pace was slowing.  I just ran the pace with a small group of 4 and then caught another group of 4 until we hit some small hills and made the turn onto Beethoven street. At this point in the race, I had worked my way up through the clusters of runners. I had felt like I had raced a perfect race.  As I hit the final stretch I relaxed into the finish and probably costed me some time and some places. As the line drew closer I say 15:00......15:10.....15:20 .   I had crossed the line right at 15:20 and because of my start in the first wave, I really ran a 15:18.  Not bad for not running a 5k since December.  Overall, I wish my pace turned in a faster time but 29th place in the deepest Thater field ever with a winning time of 13:48 and the top 10 running now slower than 14:09  I would say I did well enough.

It was great to market Confluence Running and to get a nice speed work-out in.  I felt great the entire race and even as the mercury began to rise, I still held my own in a super competitive race.  I was proud. I never felt like I was gassed and always had some juice in the tank. If it was a 50 degree race, I think the 14:40-14:50 would have come.  But because of the stress of work and the high heat and humidity, it was just not the best conditions for my liking.

All in all, the Chris Thater Memorial 5k draws in the best talent from the country and it was amazing to have that chance to run with such distinguished runners right in Binghamton, NY.  Thank you to my sponsors and to Grace for putting on such a great event.  Maybe next year I will shoot for the sub 15.

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/