2015 Cockadoodle Shoe--A new Year---A new Cole

Well it is now officially 2015 and I am very excited to be transitioning into higher mileage, more vertical running and snowshoe running to prepare myself for a wonderful 2015 of ultra running. 


I am very happy to write to you that I have finished my first snowshoe race of the year this past weekend at Saranac, NY in the Adirondack Region and I was able to pull out a victory to start 2015 off right.  I really love this race from last year and with RD Jeremy Drowne at the helm, he puts on a well-thought-out snowshoe race through a wonderful course that I feel suits my strengths well.

Ashlee and myself made the fun trip in our new car, a 2013 Ford Fusion as we gathered our belongings and made the 4-5 hour trip to the North Country. We had a hotel room in Plattsburgh, NY and we were excited to spend some alone-time away from the hustle and bustle of everyday Cortland.
We were able to push out of town around 1:30pm or so as blowing snow was making getting out of town a little difficult. 


We had such a blast on the way out talking and singing songs in the car, and being at awe with the majestic mountains of the Adirondack Region.

We go in late to our hotel room which was a fantastic suite. We headed into Downtown Plattsburgh for some grub. It was super cold in the North Country with temps near or below zero. We walked around and then stopped at a delicious Thai restaurant and had a delicious meal and then stopped at the Stewart's gas station/convenience store for some drinks and late-night snacks before relaxing in the hotel room. 

 

This is a photo from last year (Credits New Land Trust)

We awoke in the morning before a 10 am start to a freezing cold but cloudless sky with plenty of sunshine. The temps marked about -15 which is darn cold and would be the coldest snowshoe race I ever raced in. I was so happy to be back and to see everyone I met from last year again. I also had unfinished business with the course as last year the weak snow caused for me to post-hole in the snow way too often and cost me  a solid race performance that had me disappointed in the outcome.

Ashlee was being such a great sport being all bundled up as we checked in and proceeded to prepare for the race. I had with me my magic weapon: Stewart's Raspberry Iced Tea which uses no High Fructose Corn Syrup and tastes delicious so I was ready to go. I also before the race took a Grape-Pomegranate Boom Gel to give the necessary energy needed for a 40-60 minute snowshoe effort.

The snow on the course looked incredible and I felt times would be fast like last year.

(Credits New Land Trust)  Pre-race photo with Jacob Malcomb

It was great to hang out with Jacob, Jeremy, and Matt again as we prepped for another Cockadoodle Shoe. I had like 7 layers on so with a little running, I felt nice and toasty.

I would be debuting my Mammut Snowshoe Race Kit (as I call it) this year with my Mammut Aenergy Thermo Vest and my Grey Thermo Running Half Zip with a matching beanie and Denali Power-stretch Tights.  I wore two pairs of running Fits Socks to help insulate my feet and man with that Merino wool, my feet felt perfect. After the kids fun-run, it was race time.

We jogged the half mile or so to the starting line and prepared for another fun race.

With a solid warm-up in, the Boom gel coursing through my veins, and a kiss from Ashlee, I was ready to go for it.

With a "Go" we were off.  It felt great to race again after a nice hiatus of a month or so. I settled behind a group of guys and with all the snow flying in my face decided to move up front more so I was not plagued by the frost beard.

This photo was taken by Ashlee as we hit the trails of Limehollow Nature Center the one other day to snowshoe. I have been testing out my modified pair of Redfeather Vapor 21s which I have been getting used to the binding but have been loving the shape of the snowshoe and the traction of the cleats.  Plus the Limegreen and Black I feel is an excellent color choice.

* As far as the race went, I got behind Jacob in the first mile or so and took the lead into the downhill loop into the steep and short uphill. Once we hit the first hill, I began to feel pretty solid through the snow conditions and felt like I was floating on-top of the snow. This was fantastic as I had a comfortable gap of about 15-20 seconds on second place.  I knew with a lot of fast guys in this race, that the tempo of the race could easily change as the distance progressed.  I remained calm and comfortable in my effort.  I came through the first 5k quick in about sub 21 pace and felt really solid. Second place was still about 10-15 seconds behind me so I knew I had to put the hammer-down the second 5k. The course winds through all kinds of lush wooded forest and is just what an Adirondack snowshoe race is all about.

The second 5k was a lot tougher as the snow had drifted over the trail in most of the sections so I was forced to break-trail and use-up more of my energy stores to power myself through the un-even snow. My Mammut apparel kept me the perfect temperature as well as shedding off the snow that I was kicking-up. I pushed harder through the thick spots of snow often every third step, loosing my balance as I began to sink into the deeper pockets of white powder. I wanted to run fast like the first 5k and grew a little impatient, okay, really impatient with the deeper, slower snow conditions. I still had second place hovering near me. I was hoping that the deep snow was giving them the same trouble but you can never be certain. I hit the meadow in around 32 minutes and thought the race was almost over. I could not see second behind me but took nothing for granted and continued to push through.

I was getting pretty winded and was so ready to finish, though I think I had about 2 more miles to go. My pace slowed big time as I was practically treading water, ready to just finish. I toughed it out and then came to the finish.

Ashlee snapped this amazing photo of myself finishing all decked-out in my Mammut and Redfeather gear!  My gear worked to perfection in super cold conditions and I felt amazing. As always, I love the green and am excited to wear the gear so more this winter.

I finished in 51:03 a big positive split but was happy to survive through a tough course and felt truly blessed to have run a solid race with some awesome people.

Thank you to all of the volunteers for cheering us on: especially Bob Bolton!  Ashlee was truly incredible for coming with me on this adventure. Thank you to Jeremy Drowne for another amazing race and his family for working so hard with the Land Trust to produce another top-notch event. The Dak Bars were yummy and you should check those out.

1st and second place (Credits New Land Trust)

As far as prizes go: It is always nice to win some cash with $150 in prize money, a sweet snow-globe and some Darn Tough socks for Ashlee in purple.


Thank you to my sponsors: Mammut North America (MTR), Fits Socks, Boom Nutrition, Red Newt Racing/ MPF Endurance Team, Redfeather snowshoes, Craft/Karhu North America.

Thank you Ashlee for the support along the trip, I had a blast with you exploring Lake Placid and the Adirondack Region. I am hopeful for many more trips out this way.

Here is to a solid 2015. I am so thrilled to have energy reserves the whole way in my snowshoe race and feel that the sickness is all behind me now. I am truly ready to race tough! 

See you out on the trails!  And if you have questions about snowshoe running or are curious about what Mammut offers in terms of amazing gear, you can email me at colecrosby88@gmail.com.

You can run on snow? Winter Snowshoe Running Guide by Cole Crosby

As the weather begins to get colder by the second, the clocks have fallen back an hour, and snow soon becomes a word in our vocabulary again, it means its time to prepare your running snowshoes for another season of fun races, festivals and events.

What I am referencing is the wonderful winter activity of "Snowshoe Running".  As a relatively new sport in terms of national recognition, snowshoe running is actually the fastest growing endurance sport in America. Why is that?

1. It's fun
2. It breaks up the monotony of winter
3. It is by far one of the best workouts you ever had
4. Races are cheap: 10-25 dollars for a 10k with royal amenities such as hot chocolate and embroidered give-aways.
5. It's different than road running and a little more adventurous than trail running
6. It is a great way to achieve a beach body by April (okay not proven science but many would argue this statement's validity as fact)

So you are interested in snowshoe running. Where to start?

1. Look Into the USA Snowshoe Association.

The website provides all the information needed for snowshoe racing across the country. Every year there is a National Championship held in a different region of the country each year and the race weekend usually at the beginning of March is more like a running festival than just a race site. In order to run at nationals, you need to be a USA snowshoe member: a price of $30 gets you a ticket to qualify for nationals and a top age-graded performance at a regional qualifier. Most people can qualify for nationals as the sport is still growing and qualification standards are not outrageous like other running divisions.

2. Check out your local running store.

They may have all staff that love to snowshoe run and have connections and maybe even sell running snowshoes so that you can try them out.

3. Ask around your community.

A lot of endurance athletes such as triathletes, ultra runners, and road racers have gained the benefits
of snowshoe running and so should you!

The Running Snowshoe!

There Are a lot of questions going into the running snowshoe. Here is my tutorial on them.

Running snowshoes are light: made of airplane grade aluminum and come either with a binding system or are direct mount. They come in all different shapes and sizes: Running snowshoes usually come in at 21-24 inches in length and there are some now even smaller yet fit the USA Snowshoe Association Regulations of 120 Square Cubic Inches of Surface Area.
Here is the link to the applicable snowshoes: http://www.snowshoeracing.com/legal_size.htm



As you can see my Dion Snowshoes have a strap system or binding that holds my foot in place. The snowshoes have an articulated ankle suspension so your foot is not directly stuck to the snowshoe itself so the snowshoe flops  up and down and allows for a natural running stride. Know that running in snowshoes is a demanding physical activity and is extremely snow condition dependent. Add at least a minute to your overall road running training per mile pace is a good rule of thumb for running in snowshoes. When dealing with deeper powder....time goes out the window.

Running in snowshoes is very easy to get used to. Your running gait will be slower and you will naturally have a winder stance when running in snowshoes because of the shoes on your feet and the drag associated with snow.  It takes a couple times of testing out snowshoes to get used to them. Once you have practiced in snowshoes a little, running in them will be second-nature.

There is nothing like strapping on some snowshoes for a brisk winter run. It allows for you to connect with winter in such a way where winter becomes FUN AGAIN!

Most of these top-of-the-line racing snowshoes are going to set you back about $250 but you do not need a new pair every season. I have had my snowshoes for going on 3+ years and still looking good. They are a great investment to your health and for you to try out something new and refreshing.

Putting snowshoes on are as simple as unstrapping the binding and then placing your foot into the bindings and then tightening around your foot. Taking the snowshoe off is just the opposite fashion. Everything is very easy to do with minimal time wasted.

Apparel for Running:

Dress how you would if you were going for a standard cold winter run: Hat, Gloves, Tights, Baselayer(s), Midlayer, Jacket, Vest, etc. The interesting notion about the activity is once you begin to start moving, you warm-up extremely quick and those extra layer you started out with are left only to a baselayer and tights. I try to shoot for water resistant gear as the snow will melt with your body heat on you and usually refreeze on your garments so having a thermal running jacket with wind-proofing and water repellent properties is highly recommended or even a running vest can give you those properties with a full-on jacket without all the extra restriction.

Here are a bunch of companies that offer great snowshoe running products:

Atlas Snowshoes is based in Colorado, USA and offer a very nice light frame with a very nice binding system.  The two models you would be looking for would be the "Race" or the "Run".

Made from Bennington, Vermont by Bob Dion himself; these snowshoes offer a full-on customization from selecting the Frame, Bindings, and Cleat which no other company out there does. They hold up great and are the most trusted pair of snowshoes in the Northeast.  You would be looking for the 121 Racing Frame or the 132 (Yellow) which is cheaper.

WHoOOO Green!  Redfeather is based out of La Crosse, Wisconsin and has been making performance snowshoes for a LONG TIME!  They have this really cool bird tail design for better flotation and offer great characteristics similar to DIONS and Northern Lites. Popular in the Midwest! The model you want to look for is the Vapor 21.

WHoOOOO More Green!

Big following in the Midwest and Northeast, Northern Lites based in Wisconsin as a family business have produced some of the lightest and most durable snowshoes out there. They also give you the best option for bolting your shoes into a pair of them (Direct Mount) for a more race-oriented light weight experience. They have one if not the best decking system around. Great Value!

Course 721 is a new snowshoe to the market, extremely light weight but from what I have heard from testers in the Upstate NY area, they do not provide the best traction in powder but are solid for nice groomed trails. For those product techies, this one is for you.

Another Colorado-based company in Boulder, they make some really cool looking snowshoes that have won awards for the best bindings on the market. They do provide direct mount but why miss out on the binding. The Gold 12 is the Race model and offers a unique tear-drop shape and at 24 inches long, this is longer than other racing snowshoe products yet gives great movement and seamless flotation

.

Concluding:  Snowshoe Running is a great winter endeavor for anyone looking to "trail run" through snow-covered trails or is looking for getting the fitness edge during the winter season. Snowshoe Running provides participants light impact that is almost at a contact point near zero. I have never heard of any stories of snowshoe runners getting injured from too much running in snowshoes. The activity itself requires more effort than regular running and even trail running but it is a great way to stay fit in the doldrums of winter and to enjoy what nature has to offer. Snowshoe running builds immense aerobic strength, coordination/balance, and strengthens your stabilizing core (abs, glutes, ankles) unlike anything I have ever come into contact with.

Once you try snowshoe running, you are going to be hooked.  

For any additional questions or for snowshoe running/winter running coaching, you can email me at colecrosby88@gmail.com.

I would love to help in any way I can. Stay warm and see you out on the trails this winter!

Running from Winter Into Spring---March

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


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




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

Went for a run and this seagull kept following me!

A lovely training day

It is a selfie with the Princeton U hat

Nice view of Cortland hills

The snow is melting!

Credits to Joe Viger for a great Snowshoe National Photo

Fits Socks and Mammut MTR 201

CockaDoodle Shoe 10k Jan 18th--Adirondack Powder- First Big Snowshoe Race of the Season

It is time!  After a lovely winter break, it is finally time to lace-up those snowshoes and get after it! I am so very excited to see what the season brings and I cannot wait to race well!

I have been diligently putting in more volume running after the flu (10-15 miles a day) to get myself back to where I was with the Fall in top shape. It has been tough getting in the efforts but I have managed to do my best.

My first snowshoe race will be the Cockadoodle Shoe 10k up in Saranac, NY near Plattsburgh.  It will be a fun drive up through the Adirondacks on Friday and I am excited to run fast and get the ball rolling for snowshoe racing. I am looking forward to the challenge and the opportunity of racing on a solid course that has had some strong competition up-front. And you never know what can happen when first place is $150 dollars the largest prize purse I have ever heard of in snowshoe running. Currently, the snow has melted here in Cortland but hopefully there is still some up in the North Country for this race.  It is going to be a great year of racing as I feel very fit and rested enough to be able to perform at a high level. Of course you never know what might happen leading up to a race or even in daily training but the name of the game is to place yourself out there for success. I wish everyone a fun winter for the last few months and even when it is cold outside, all it takes is that first step outside to get yourself going.

A cold snowy run this holiday season

Here is a link to the race website: http://cockadoodleshoe.com

Sunrise on a lovely Cortland, NY morning

Link to write-up on the Highland Forest 10k: http://www.syracusenewtimes.com/qualify-for-the-14th-annual-snowshoe-championships/




Cockadoodle Shoe 10k Race Report---Post-holing, falling, and Running Fast

So Saturday's race did not turn out the way I had envisioned it. I felt like I could run comfortable through the first half and then show my speed and strength and charge home for the win. Boy, was I wrong. Not only was the competition fierce, but I probably had my worst snowshoe race to date which sounds crazy if you look at the results so let me explain…..


The trip all began on a Friday morning. I loaded up my car with my belongings, filled up with gas and headed the 5 hours to Saranac, NY right near Plattsburgh.  It was a long drive but very interesting. It was fun to pass Watertown, St. Lawrence University, Potsdam, Malone, and then the small Adirondack towns of the North Country. My intent was to make it to the race course before the sun would set so that I could preview the course before the next day…RACE DAY!

I was able to make it out to the course by around 3, just enough time to jog the course before night-fall. I would be staying with Jeremy Drowne, the race director of the Cockadoodle Shoe 10k and his family and I was excited for the whole experience.

The layout of the course

The course was in decent condition considering most of the snow in Cortland was all gone and a recent warm spell almost made this race not possible. I had the chance to jog the course the day prior and though the course felt fast, I had a decent post-hole tumble down a steep hill and then realized that I probably should take it easy. The snow was so hard-packed that a lot of it was hollow so though it looked solid one weight-bearing step and boom , you would fall right through.  I got in about a 5.5 mile run of the course and then proceeded to link up with Jeremy, the race director. I really appreciate him and his family's kind hospitality and the pizza was AWESOME!!! I got myself all ready, laid out my gear as is the tradition and then hit the futon for a nice night's sleep. The next day was going to be a big day!  We woke up around 7ish and with a nice breakfast it was time to head to the Land Trust.

MY RACE DAY CLOTHING:::::

*2 Pairs of Fits Light Trail Socks

*Craft Flex Tight

*Dion Snowshoe Hat

*Mammut MTR 141 Thermal Top (Warm and Flexy)

*Mammut MTR 71 T-shirt

*Craft Hybrid Weather Glove

*Kala Patar Tech Hoody (Best Mammut Top around!)

After a 45 minute drive to the race site, I decided to check-in and run around the course to warm-up and just relax before the start. Here is what I saw:

New Land Trust Course Markers!  

*Acidotic Racing Shirt!

Nice crisp cool day

The Main Lodge (Registration)

Sign-up booth inside

RACE-PREP:

I raced with my trusty Dion snowshoe 121's, Standard Cleat because of the hard-packed snow and the speed-velcro binding system. I love Dion Snowshoes because they are interchangeable and they have some simple style. The white with the slight orange really sets them apart.  Light, Durable, Fast, and Comfortable describe Dions in a nutshell.  I took my nice jog of about a mile and a half of the course just trying to get my bearings with the footing which was going to be interesting because of the hard-packed snow that was not groomed so it was extremely uneven. Due to the unstable course conditions (the day earlier I ate it BAD on a pot-hole) I knew that tightening my binding system as tight as I could would help make a difference. What you will see is that this day was just not my day.

Race-Shirt

I snapped this photo about 15 minutes before the race would begin.  It was time and I was relaxed and poised to run a very fast time. I traveled 4.5 hours of the chance to run a very quick time and to hopefully win the race in dramatic fashion.

RACE-TIME!!!!!!!!!!!!!!!!

The race was a once around 10k loop. The first 5k would be with the 5k racers and then the loop would split for the final 5k of the race. We lined up in a open meadow with lovely views of the Adirondack Mountains in the distance and this set the stage for a big-time event. I did some strides waiting for the rest of the about 80 or so runners to reach the starting line.

(Photos are credited to the New Land Trust Website!)

Once we all gathered, it was photo time and off we went with a loud "GO!" from the timers.  From the start I kept catching pot-holes on the snow as I positioned myself right with the front pack of about 4 of us. I was with Matt M, Mitch and Jeremy Drowne (Race Director).  I told Jeremy that no World Records would be made today with all of the falling and slipping. I fought for second position behind Jeremy then quickly took to the front. behind the lodge we hit our first downhill which I used my reckless speed and opened up a nice gap only 2 minutes into the race. The pace felt comfortable and my plan was to run in control through 5k then blitz the last 5k once I had separated myself from the rest of the group.  The downside to the race was that I was going to post-hole like 20 times in the race with 5 times actually getting stuck under the snow layer with my foot trapped in half a foot of thick ice. Yeah, it was bad!

So what happened to me that gave me such a hard time. Well, on the first downhill section, I hit the snow funny and my heel-binding loosened.  As we crested the first steep uphill, I made it almost to the top and had to stop and re-fasten my snowshoe as it was slipping off. That was the first mistake. I went from first to 5th as a waisted a good minute and a half fixing the binding.  Once I had the shoes all figured out, I sprinted down the hill and started the chase. I caught everyone very quickly and then proceeded to catch Matt M. and then just drafted behind him. I thought that Jeremy was long gone so it was a race for second. Not knowing Matt was first place, I drafted right behind him for about a mile and a half before passing. Then I turned on the jets and started striding out. I was now going for first place though I thought I was in second but truly I was leading the race. I did alright with the adverse snow conditions and danced along the course. I would hit a pot-hole every now and then but nothing to stop me in my tracks.  I had made it to the 5k point running really relaxed and in control. I turned on the jets some more then up the trail I had my first accident. I got stuck in the snow as I panicked and tried to punch the ice around my snowshoe so I could get out of the pothole. I sat there for a good minute and a half trying to free my foot. When I did, Matt passed me and off I was to try and catch him.  I had lost sight of him then could see him in the trees. Boom! I am stuck again! I yelled some bad words as I could not believe this twice. I lost another minute.  Off I was to catch Matt again and this time I caught him. I drafted behind him a little more then took the lead again. This time I was getting tired. I had already made this 10k a sprint for me. I now put the pedal down and of course it happened again! ARE YOU KIDDING ME I THOUGHT TO MYSELF!!!!!!!!!!

WHAT IS GOING ON??????!!!!!

Matt as he passes me again tells me to move backwards. I try that and still my snowshoe is stuck so bad in the snow the only way to get it out is to punch the ice around the lip where my shoe lays buried. I get it free after maybe another minute and a half and off I go again. By this point my race mentality is over! I am so DONE with the RACE!  I have waisted so much time maybe a whole 5 minutes almost a mile of the race dealing with stopping!  I was not going to win the prize money and I was not having fun anymore. I just wanted this thing to end after getting severely stuck! I cannot STRESS how STUCK I WAS. MY FOOT WAS Buried 4 inches deep in crusty snow with solid ice making-up the layers of the snow and the hole was perfect so that the frame of my snowshoe would catch about 4 inches of ice on either side.  So the race ends with me finally catching Matt again on the exposed barn loop. It was a slight uphill and man I felt like I was running so slow. I looked behind and saw a Paul Smith's runner approaching and I thought to myself we have to move to avoid being caught. I surged ahead and passed Matt. I was so tired at this point. With still some energy in the tank, I slowed my pace a little even though I was pushing hard. I could hear the clamor of snowshoes right behind me.  With about 55 meters to go I get passed by Bob Bolton.  I find out that I was in first before he passed me!  

I was a little shocked to find that I lost out on the prize money because of me being complacent. If I wanted to out kick Bob, then I would of secured first.  I thought we were fighting for second and as he passed me I thought it was no point to challenge with second and third place pretty much the same in terms of awards.  Boy did I learn my lesson.  It was great to race such solid competition in a snowshoe race which I have not had since Nationals. It helped push me and also those guys too to very fast times.

Myself at the finish

*I will admit I was mad at myself for how I raced.  I had a very bad day for me in snowshoe running.  As I look back on the race I was really being hard on myself. I feel like second let down my friends, family, my father, my lovely girlfriend Ashlee and my sponsors who give me these chances to show my stuff.  It was a long drive back home. I felt dejected and defeated. It was tough. I was worried what my Mammut staff would think of me. I was worried. But looking back on the race, the experience, it was a successful trip. I met some awesome people, made some great friends,  raced some great competition, and the top three ran 44 minutes flat which is like 7:06 a mile. What does that mean? Perhaps I averaged 6:30's the majority of the race maybe even faster?  I felt strong the whole way and had some give left. I think I will be even hungrier for my other races and for Nationals. With a tough race at Nationals last year, I want to not only make the team but shoot for a number one placing. I know this sounds like a stretch but I really believe in myself this year and I truly think I am capable of doing something I have never done before.  If I did not post-hole that race, I might have run sub 40 minutes for the 10k. I can only wonder what time I could run on that course. I have a race for redemption Jan 26th at Highland Forest. It is the NY State Championships again and I am the defending champ.  I love this course because it is the perfect balance of everything that is snowshoe. It has ups and downs, hard packed snow, loose snow, creeks, logs, and all kinds of obstacles. What I learned from this race is that running is great but I should not always be so hard on myself. I can always redeem myself and run to my potential.  And most importantly, it should be fun.  I have had some nice training runs this week leading up to the race and really I have felt like I am really fit for snowshoe running. For the first time, I was not dying in a snowshoe race and actually felt not so bad!  Maybe I am starting to get the hang of this stuff!

I would like to take this moment to thank all my friends, family, supporters and my running sponsors: Mammut North America, Acidotic Racing, Dion Snowshoes, Fits Socks, Karhu/Craft for all their support of my dreams.  

My next post will be titled: "Race for Redemption" on the Highland Forest Snowshoe 10k

I am excited to see where this sport takes me and boy do I have a fire burning inside.  Think of Catniss from the Hunger Games.  I am going to go for it!

Thank you Matt, Jeremy, and Mitch for being awesome!

A link of the race coverage:
http://www.youtube.com/watch?v=1FVJ3EShKcE

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

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

Beautiful view of Cortland!!!

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

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

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

THEORIES FOR TRAINING FOR NOVEMBER-JANUARY

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

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

*Race Specific Training

*Long Runs Build Endurance, Short Runs Build Speed

*Rest is just as IMPORTANT as training

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

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

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

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

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

Running with Daven in the Early Miles Around Mile 10

 

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