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

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

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


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

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

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

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

Greek Peak

New Fits socks! Using Cool Max!

High point of run

Long run out along Route 11 to Marathon

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.

Gearing Up For the Fall!!!! Back To school, Trail Running In Binghamton, AND THE VIRGIL CREST ULTRA

It is now that time for classes to begin, the air to become crisp and cool, and for a fun selection of running, racing, and just loving and living life.  I look forward to just relaxing, learning, and challenging myself to be better.


I spent a week in Oklahoma, helped to direct a race, trained all around Cortland, and even ran at the Finger Lakes National Forest.  I cannot wait to race my next ultra, the Virgil Crest 50 miler.  A full race preview will follow:



***Virgil Crest Ultra---"50 miles of trail-mountainish goodness"

The Virgil Crest Ultra is a Monster of a race! With 10,000 feet of gain and loss, slow rocky, rooty single-track Finger Lakes Trail, this race is a punisher of a course.  Oh yeah, and you summit Greek Peak at 2,189 feet from 1,180 feet in about a mile and a half (That is running up a ski slope!).  The course record is 8:34 or so which is a smoking fast time for the course and I hope to be able to run right around that time on the slow end though my real goal is to run a super fast course record time that will stand for many years to come.  Looking at my race at the Cayuga Trails 50, I did not race to my ability with my badly twisted ankle and I still managed a 7:45 effort though wound up off course for a 8:00 on the dot finish.  That type of performance with the similar amount of vertical would place me 30 minutes above record pace.  Now all I need is to be able to run to my potential and hope for dry conditions so I can run the downhills fast and not get slowed down by the mud.  If all the stars align, I think that a 7 hour performance is in the cards.  I have been running tons of vertical both up and down and though I have been on the tired-side of running, when I taper in the next 2 weeks, I should be primed to handle the course the best I can.  Here is Ian Golden's RD of Virgil Crest's description of the course:

"The revised course uses an out-back format, repeated for the 100, starting and ending at Hope Lake Park with a turnaround point just shy of Daisy Hollow Rd. The hills are pretty constant, runnable in most parts and steepest in the mid-section around Greek Peak. Approximately 44.5/89 miles will be run over hilly single track trail, with 3.5/7 miles of dirt/gravel forest road and 2/4 miles of asphalt. Elevation gain and loss is roughly 10,000/20,000 feet. The hills are constant and the terrain technical at times. Respective cut-off times are 16.5 hours for 50-mile, 36 hours for 100-mile and 28 hours for relay." (Golden,V-Crest RD).

I have trained out on these sections ever since I have moved to Cortland and I love it out there.  I feel that if anyone will have an advantage, it will be me.  This race for me is the ultra in my backyard as being only 7 miles from the start is fairly close.  I am excited to finally run another ultra as I have taken a break since the Cayuga Trails 50.  I crave that longer distance and I feel that my training has set me up for success at the distance.  Running fast tempos, uphill, downhill, long 3-4 hour runs of marathon to 50k distance have helped to curate a level of speed out on the longer endurance events.  I can handle a faster pace but still can remain patient and strong ready to make a huge pace change that can win me a race.  Sept 21st is the date and I look forward to representing my sponsor's new gear at the event:  Mammut, Acidotic Racing, Fits Socks, Karhu/Craft and Dion Snowshoes. 

I plan on wearing my best MTR gear and apparel for the record attempt including my MTR 201 shoes the best in light, durable, and fast shoes!



**Oklahoma Vacation:

The trip began with Ashlee and myself heading out on the long car ride to Oklahoma from Cortland, NY. We left late Friday evening and drove the 24 hours straight through taking turns.  It was fun to spend that time on the roads but I was happy to finally make it into Oklahoma.  We ended up scooting to Norman, to spend time with friends for a day or two as we would spend the rest of the week with her family. Once in Oklahoma, I put my Mammut MTR shirts to the test.  With humid and HOT conditions in the morning---Mid 70's at 7am to around 85 by 9am and 80% humidity and 90-110 temps by mid-day, I was sweating more than a human should sweat. It reminded me about all of those tough sweaty runs in the Oklahoma sun.  My MTR 71 shirts act like mini air-conditioners and were able to keep me as dry as possible.  In those conditions it is impossible to come out not pouring with sweat.  Though I was indeed drenched on the skin, what was picked up by the shirt was actually whisked away by the wind.  Mammut makes amazing technical shirts that fit great and never cling to the body nor ever make you feel "heavy".  The runs were tough in the heat but I managed.  I ran some hills and tried to find as much shade as possible.  The photo below shows some of the dirt roads I had the chance to run on---(lovely shade to boot but only for a mile then I was back in the sun).  After a few days with the family, we headed to Arkansas to visit Ashlee's sister.

Oklahoma dirt road!

 

Ashlee and my own favorite bar! Best sandwiches around!

Oklahoma float trip.

 

We floated the Illinois River which was a blast! A lazy river in the hilliest sections of Oklahoma, home to the Cherokee Nation was the best experience.  My Mammut visor saved me from sunburn! Our group consisted of about 23 people of our closest friends and family. It was such a great time swimming in the Illinois as tons of rain days earlier made the water nice and cool.  It felt great.  It was fun catching up with everyone and truly a remarkable experience. 

 

 

Searcy Arkansas::::

 

We also spent time with Ashlee's sister, Sarah, her kids and her husband at their new home in Searcy Arkansas.  Just heading to Arkansas, the weather was much cooler.  It was still hot and humid but the fact of having more trees and higher elevations helped to keep the high temps near 85 in stead of 110.  I had two runs in Searcy. The pictures below showcase the Searcy Country Club Road that had some lovely views, nice homes, and some decent hills with a steep 7% grade.  It was fun running in a different area and the BBQ in Searcy at the Flying PIG was the best BBQ I have had in a long time.  It was nice to get some decent running in here and I must say that Arkansas is a pretty cool state.  It has a very backwoods, outdoor feel and the terrain is very unique with bluffs, mountains, high hills, and tons of trees! 

The nice homes by the country club

View on Country Club road in Searcy, AR

Searcy, Arkansas

****Training in Cortland, NY

 

On the trip back we had heard the rain had shifted east and had flooded Cortland and other locales in Upstate NY.  The weather was super cool and it was great after a wonderful vacation to get back to the basics again and our routine.  I began to continue to up my mileage and to begin my training for the Virgil Crest Ultra.  Running up every steep hill in sight was my challenge! 

The Cortland Monsoon-tons of rain and flooding after the trip back from Oklahoma

Wearing my Mammut MTR longsleeve zip on a nice cool morning--46 degrees

The top of Ames Road!

Ames Road and its dreaded 11.3% graded hill!

The sunset through the clouds

Cortland, NY from 1,954 feet on Pendleton Street--A beautiful sunset. The perfect view of the city of Cortland and its surroundings with a perfect sunset to encapsulate a lovely scene.

Finger Lakes National Forest

Located near Watkins Glen, NY

Trails cross over bridges

Marsh Trail (Blue Blazes)

Winding single-track

The day of directing the Catherine Valley Half Marathon in Watkins Glen, I was heading back home and noticed a sign for the Finger Lakes National Forest and decided to head that way into the forest.  It was a great decision.  Not only are the trails amazing through here but the signage is spot-on.  This National Forest is beautiful with lovely vistas, cool single-track, and great winding trails.  Running this makes me consider running the Finger Lakes 50 next year. What a great place to run in.  I encountered some horse trails too and ran in the thick soft mud and had to avoid many horse pies!  There is nothing better than winding through the woods just experiencing nature in such a unique and exhilarating way.  Moving through nature is a cool concept to think of and that is what has gravitated my running to the trails.  The challenge is always there, and the experience is...Priceless!

Adjusting to 50 mile race recovery!--Vestal 20k!!!!

So, I am now in my training back from the Cayuga Trails 50 miler.  In the week after the race, I had moved into my new place in Cortland with my lovely girlfriend, Ashlee and had raced the Vestal 20k.  Just a word of advice on 50 mile post-race recovery: Running a race a week after a 50 miler is CRAZY!  On the same day as the Vestal 20k was Confluence Running's Grand Opening. We had all kinds of Reps in from Scott Sports, Newton, and Brooks. We had giveaways, clinics, and all kinds of fun. 


Training for the Vestal 20k did not happen if you take moving heavy objects up 4 flights of stairs as running.  With that all on my plate, it was hard. I thought I was insane for running the race. My body had not recovered though all of my serious tightness from the Cayuga race was almost all gone.  I was hoping a solid run at the race would help boost PR for Confluence Running-my main motivation for the race.  Race day came quick as I hopped into my car at 6 am and off to Binghamton. I made it to Vestal by 7:15. Race time was set for 8 am. I did my normal routine: I checked in at the race, signed up, went for the warm-up/bathroom break and stretched my sore body for an extensive day of racing.  People often talk about how the Vestal 20k is a rugged uphill race.  With all of the uphill training that I do, I found the Vestal 20k to be a great challenge though in my racing career, I have encountered much crazier courses but they often are on trails.

The race went out just fine.  I settled in with the group and was running with this one guy for about 800 meters then as I was in about 5:30 pace he quickly dropped back and then I was on my own.  Just myself, a cop car, and the lead bike.  We hit one uphill that I ran with technical ease...onto the next hill. With my fatigued body, it would have been really difficult I thought to run my pace but I was making it happen.  I crossed the first mile in 5:37 after running about 2 decent hills.  I settled into a rhythm as the Real Hills came into sight. With my uphill training, I could manage the hills, but my weakened body was showing signs of venerability.  As the hills came up one after the next, I was thinking..."Man, these are tough! And everyone's says that the last 10k has even more hills!"  It is then that I began to just maintain my pace uphill and let my body respond to the run. If I was going to slow,  I would slow. I did not have any extra gears.  By mile 5 of the race, I was tired. The rapid series of steep ups had taken its toll already.  I was slowing from my 5:37 pace per mile and felt like this run had become more like a fitness run for me than a race.  I just could not push myself the way I am used to.  I started thinking about why I signed up for the race: I wanted to prove myself to the Binghamton Running Community and to help provide some Confluence Running marketing since I was debuting a Confluence Singlet.
By the 10k point as we crossed onto Highway 26, there was the steepest hill that almost made me walk. I tipped-toed to 26 then prepared myself for the worst.  I was in survival mode and could only imagine a group of guys flying by me. I felt like I was running 7-8 minute pace.  I had the feeling I would be caught.

I had a bunch of people with the race cheer me on and said I had like a 2-3 minute lead at 10k.  That was pretty solid.  I kept moving allowing for the gravity of the downhills to take me through. I grabbed water at the aid stations and just hoped my body would not give out.  On 26 with all the cars flying by, running on the shoulder of the road was taking a toll on my knee.  I held it together counting down the mile markers as they came: 7.......8.......9.....10!  Once I made it to mile 10, I knew that I could still win this race.  I had picked up the pace from miles 8-10 knowing that with the downhills, others would be gaining ground on me.  I did not see anyone behind me and the big hill was coming up.  I came out onto a stretch and I thought that this long gradual incline was the "HILL" everyone was so worried about.  I also was amazed that the whole last 10k was primarily downhill with a bunch of small steep manageable uphills. I ran up that last hill and knew once at the top, that the race was mine.  I crested the top and then headed down into the neighborhood.  I then was able to pick up my pace and bring it home.  With a sigh of relief I crossed the line in 71:30 or so for the race.   I managed a tough run and stuck it out. And with the results, I managed an average of 5:47 which I will take anyday given my physical state.  It was an amazing race and the course was a great challenge for a road race. I know that the first 10k is the hardest portion of the race and if you can survive that portion, the rest is almost all downhill.  I would like to thank everyone at the race and my Karhu Racing Flats and Fits Socks that helped my feet feel great and allow for me to perform to the best of my ability.

Looking forward, I am happy I ran the Vestal XX. It is one of those races people love to hate and for myself, I see a great course with a great challenge.  I hope to be back next year, shooting for a 68-69 minute performance!



Amazing Binghamton Press Release on the race: http://www.pressconnects.com/article/20130615/SPORTS/306150042/-Comfortable-Vestal-XX-victory-Crosby


Race results for 2013 Vestal XX---http://triplecitiesrunnersclub.org/y2013/vestal.html






After the 20k--I had a slight Runner's knee issue that I have been able to improve.  Yesterday, I ran some great hills in Binghamton and then this morning began my preparation for the USA Mountain Team Race by running up Greek Peak and doing a series of loops.  I feel that both trail systems are very identical in terms of elevation and terrain. So if  I can master Greek Peak, Cranmore will turn out to be a huge success!