The Green Lakes 50k: I Always Have to Take the Scenic Way Around!

What is it with me and making wrong turns?

It happens and for some reason, it happened to me again which I feel like I need to get better with looking at course markings and memorizing the course layout! And on one day around some Green Lakes, I made history for myself.

This is my story...

There I am on the left before I bonked at CT 50. Photo Credits: Lauren Ashley

The Green Lakes 50k was my first big race of the Fall season. I had been putting in some solid training since the Skymarathon in June as I dedicated all of July to some strong training. I ran plenty of shorter road races to keep myself sharp for my ultras. I felt decent coming into the week and was hopeful I could give the course record of 3:28:27 a run for the money.  I know I have split a faster 50k in a couple of 50 milers (Can-Lake and Tussey Mountainback) so I knew I had what it could take to dip under the time.  

My words of wisdom is that running is plain tough work. In order to do well, it takes time, sacrifice, consistency, and perseverance. I feel these are all important qualities that are beneficial for anything we set forth to succeed in with our daily lives. This year has been tough on me trying to figure out what to do with my life post-graduation and just being able to be happy with where I am, who I am, and what I have to offer to the world. I know this sounds all tongue and cheek but it can be very hard to put in the training I do week in and week out and there are many times where I felt like just throwing in the towel. It is because of the reader's out there that support me, my sponsor team, my fiends, family, loved ones, and people I have yet to meet that write me nice comments that proves to me that I am in fact doing something great. I have worked hard for my fitness and why not go out and express myself the best way I know how to, by running. Thank you for keeping me going! Back to the race...

So, the weather for race day was perfect with 50's and 60's forecasted, nice abundant sunshine, and low humidity. We awoke at 4am for the 6am start in Syracuse. It was early but luckily I was able to snooze off a little in the car ride. 

It was pretty dark for an early morning start in August. I realized a headlamp might have been a smart move but of course did not think to even bring one. I made my race strategy simple: follow the lead guy  for about the first loop or so until the sun came up and until I felt comfortable with the course not to get lost.  I planned on running near 7 minute mile pace the first loop then jump into 6:35 minute pace for the following loops. 

The race was broken down into four loops of 7 or so miles each.

I knew that if I kept a strong consistent pace, I would be in the clear.

Pre-race gear: Mammut NA shoes and outfit, Redfeather hat, Boom Gels, Oneonta XC/TF shirt, Fits Socks, Craft Sports longsleeve. Photo Credits: Cole C.

The Race Start:

The Setting of Green Lakes State Park:

Photo Credits: Ashlee Prewitt

Photo Credits: Ashlee Prewitt

Photo Credits: Ashlee Prewitt

With the start of the race, I kept pace with second place athlete, Justin Weiler as we chatted and he was gracious enough to help direct me through the course. Let me tell you, that kind hospitality is what I love about the ultra running community. Here he could have been trying to make me get lost or trip or doing something to compromise my race but truly he went out of his way to help me navigate the course.

We had a group with us in the opening miles but knew that would change as the laps went on. It was fun running with Justin as we let the early morning miles tick by.  Once up past the long climb in the race, the fun began.

Going up into the Serengehti. Photo Credit: Steve Gorgos

Running in a field of wildflowers. Photo Credits Steve Gorgos

I began to get rolling into the 4 mile aid station and started to feel really good. I continued to generate some sub 7 minute miles coming into the end of the first loop.

THEN THE MISTAKE HAPPENED!

As I bombed down the nice hill we ran up the first time and then apexed the turn like a race car knowing I was about a mile from the first loop. I was on pace to run about a 48 minute first lap which would set up nicely for the rest of the race. I felt fresh and able to keep the pace going. As I headed towards the loop marker, I hit an intersection with a volunteer who mentioned to me that I came from the wrong direction. I stopped and talked with him and he motioned to where I actually was supposed to be coming from. Man was it frustrating for me to realize I had made a huge error already in the race. I headed out on the trail and took his advice to turn left at the lake. I turned left and then lost the trail markings, I followed another trail and it took me to the juncture I needed to come from but was still the wrong direction. So I back-tracked and found out I needed to turn left instead of right at the juncture I went the wrong way on. I now was back on course sprinting sub 6 minute mile pace knowing I had lost at least a mile already on my pace. I finally came back the way I needed to to the volunteer and go back on track. I nearly lost more than 2 miles and had tired myself with sprinting to catch up. 

Who knew what place I was in at this point. I came across the other lake and could see the loop section. My watch read close to 55 minutes and I knew I was way off of pace by about 20 minutes as 56 would ensure a 3:45 finish time. I was not happy and disappointed I made such a huge error and felt the record which was a solid time for the course-completly out of reach. 20 minutes to make up in a 50k is a gigantic effort. That is  the difference between a 2:10 USA Top 3 at Olympics to winning a local marathon not qualifying for the Marathon Trails in 2:30. 

I was in third at the moment and made a huge move to place myself back into the race. I used way too much of my precious energy stores to get myself back into first position. I should have been more chill and relaxed but foolishly, I pushed to regain that lead as soon as I could. 

Here of the photos of my disappointment to Ashlee and my Father at the conclusion of the first loop:

What is going on??  Photo Credits: Ashlee Prewitt

Looking at Ashlee telling her what happened. Photo Credits: Ashlee Prewitt

"Snarky Face". I am not a happy camper! Photo Credits: Ashlee Prewitt

Throwing my arms up. Photo Credits: Ashlee Prewitt.

I came into everything worried and confused about where I had made the mistake. It was only after I came around to that same spot where I saw the markings on the path indicating a "left turn" instead of the right that I took on the previous loop. I split some fast miles to try to make up time. All I could think of was see if I could get back on track to course record pace. 

On my second loop I split: 50:59 about 5 minutes faster than my first loop about a mile almost faster. I was averaging about 6:25 or so on this loop and was back on track to running near the course record pace. 

I felt tired from the first two loops in loop three but hung tough to keep the pace going strong. I stayed on top of my nutrition and kept myself fueling intelligently with Boom gels every 40 minutes and tons of Tailwind, Mountain Dew and Water. I pushed very hard but was faltering around mile 19 of the loop. Into the last few miles of the loop, I regained my energy stores with some smart re-fueling.

One more lap to go! Back on track! Photo Credits: Rick Streeter.

I ended up coming into the last lap needing a 48 minute last lap to just beat the record. I needed to average 6:19 a mile. I decided to go for broke and hit the last loop hard. Up the big hill I sprinted up it then got to the field section and mixed-up power-hiking and running. My body was running out of fuel and my hamstrings grew tight and non-responsive.  I pushed as hard as I could into the 4 mile aid station. I hit that mark with 3 or so miles to go and saw I was just on course record pace. I decided to take a minute to re-fuel and I decided that the record was totally out of reach. I thanked the volunteers one last time and off I went. The downhills felt great as I could open it up but the up potions made me run at a pace slower than a walk. My quads had no more ability to push anymore.  My last 3 miles I had to be averaging 8- 9 minute miles.  I saw my watch with 2 miles to go read 3:28 and knew the record was out of reach officially. Now I was planning my finish time. If I kept running under 8 minutes I could finish around sub 3:35 maybe around 3:33-3:34 but my body failing from exhaustion from the hot early pace made me decide to just finish the race out no matter the pace.  I headed towards the finish happy to know I was about to be done. 

Crossing the finish. Photo Credits: Rick Streeter

I am all done!!! 32.6 miles down. Photo Credits: Ashlee Prewitt.

Official Finishing Photo. Photo Credits: Syracuse Half Marathon and Doug Hardy.

I hit the line in 3:38:47 more than 10 minutes off of the course record. I averaged right around 7 minutes a mile for the overall race. It was well off what I was hoping as I know I am capable of running this pace over 50 miles but was very happy with how I bounced back and ran tough.  When I pulled my GPS data, I saw  I averaged 6:41 a mile for the 32.7 miles I ended up running which would have placed me just under the time of 3:28. The course is much harder than I expected with some good climbs that eat at you in the first few miles. The footing was amazing with a few roots but mostly smooth gravel and super-mowed grass like a grass track. I learned that more sleep was needed into the taper week before the race. I was averaging maybe 6.5 hours of sleep a night which is not enough for me as I like 8 hours a night and this brought me into the race already tired and weak. I need to improve upon that for next race. 

I had a great time at Green Lakes and will love to be back in the upcoming years. The course suited my running style well and I think that I could make a push for those records in the 50k and 100k in the near future if I put together some solid training and preparation. 

I would like to thank Tim Hardy the Race Director for putting on a classic Upstate New York Ultra Race, the amazing volunteers, my fiancé Ashlee, my Father, my Sponsors: Mammut North America, Fits Socks, Boom Nutrition, Red Newt Racing/Mountain Peak Fitness, Redfeather Snowshoes, Karhu and Craft Sports and everyone that has helped to support me on this journey.

The lessons learned from this race are to never get discouraged even when something does not go your way. Mistakes happen and how you come out of those moments of doubt are some of the most important. I felt  I rebounded well from being so ticked off at myself for not paying attention. And thank you to the volunteer who helped to get me back on track. I know at the time was not happy and felt like I was being mis-lead but it goes to show that the error was all my own.

Gear Used and Food Consumed:

Mammut Zip T-shirt

Mammut MTR 201 Tech Low 

Mammut MTR 71 shorts 6 inch

Craft Longsleeve

Mammut MTR Visor and Hat (2016 Concepts)

Fits Socks: Padded Run Sock (Green)

Calf Sleeves

Redfeather Ball Cap

6 Boom Gels

60 oz of Tailwind

Water, Ginger Ale, Coke, and Mountain Dew.

Here is the link from Leone Timing my splits and overall time:

http://www.leonetiming.com/2015/Roads/GL50K15.htm

More Race Results:

https://ultrasignup.com/results_event.aspx?did=32280

Virgil Crest 50 miler is next!  Sept 19th!!!

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

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

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

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


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

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

Finger Lakes 50. Photo Credits: Cole Crosby

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

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



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


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


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

Photo Credits: Chris Cowden
Lead Pack at mile 2

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

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

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


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

2015 Whiteface SkyMarathon: Rugged with a Capital "R"!

When Ian, the RD mentioned that he was planning on putting on a Skyrace in the planning stages last year,  I thought... "Why not run it! How bad could it be?" Little did I know a year from the time I ushered those thoughts, I was in for one insane run and no matter how I trained, I was not going to be ready for this.  I have run  ski slopes before but I never thought that it would be so bad.

This race experience I label as "Rugged"! Let me explain...


So like any awesome event, I had the chance to travel to the race the day before and scope out the area of Lake Placid and Whiteface Mountain only 10 miles away. It was amazing driving into the area seeing hundreds of bikers preparing for the famous Lake Placid Ironman Triathlon Competition.

It was fun to link up with the Red Newt/MPF crew, the Binghamton Crew, as we had the chance to hang out at the top of the Whiteface Ski Resort Lodge. The weather was ideal for the Vertical K, an all uphill almost 5k into the clouds up to 4,600 feet. Pretty incredible event. Everyone was chilling just enjoying the nice Adirondack summer day. After hanging out with everyone, it was time to check into the hotel room and relax in Lake Placid. For those who have never been to Whiteface or Lake Placid, you NEED TO DO IT!  Not only are there quaint little shops full of Adirondack nick nacks but the village because of the Winter Olympic Training Center has this international European vibe which is unlike any place I have ever been to.

 The facility at Whiteface was everything that represented SKY Running! They had a great base lodge, various huts along the course, and the slopes looked like they were in great condition. Also with a top-field, I was hoping on an ideal day and my lack of sky-running prowess to place top 10. I know that I do not have the long arms needed for balance on steep descending and powerful compact quads and calves needed for the explosive demands of such a race. So, I felt ultimately that top 10 would mean I had an incredible day.

The mode of discussion for this race was the weather for the 19.3 mile Sky Marathon. It was supposed to be pounding rain and summit conditions 4,600+ feet above sea level that would have temps near freezing and wind gusts near 70mph. I came prepared with changes upon changes of clothes, waterproof gear, and hats and gloves.  With 9,500 so feet of ascent and equal descent in constant rainy conditions, it was going to be a tough run.  So I ate some delicious pizza and then rested up for the next day.

Race day came and boy was that rain coming down. It was not a gentle drizzle, but more like a solid heavy ran. This was something you would be soaked to the bone in 30 minutes outside regardless of what you were wearing.

All I thought was "Oh Boy!" I soon changed my perspectives of how this race would play out. I did not pack trekking poles nor heavily lugged cleats or shoes would me so I knew that I would be slipping and sliding. Little did I know, no real shoe besides metal cleats would help you gain traction on this type of terrain/condition combination. All bets were off. You always have to consider that everyone has to endure the conditions so that evens the playing field. But man, it was going to be unlike anything I have ever raced in before.


Pre-Race Photos:

The mountain the day before.

My father at Schroon Lake!

A sweet t-shirt highlighting the extreme uphill and downhill route that runners would encounter.

Race Time:

All my gear: Mammut MTR zip shirt, MTR 201 Tech Low Shoes, Craft Longsleeve, Finger Lakes Armwarmers, Fits socks, Mammut MTR Visor, Boom Nutrtion Gels, and Mammut MTR 3/4 tights (Capris)

The Race:  

1st Loop

The rain was coming down at the start and I knew that all of my rain gear would come in handy. My mistake that was clearly noticeable from the get-go was that I had too many layers on and was slightly overheating. I decided to vent my jacket to cool myself off. Also, my Ultimate Direction AK hydration vest was put on a little too tight underneath my jacket and with all the heavy breathing associated with steep uphill running/hiking, I tried to adjust the straps of the vest to allow for my ribcage to open up.  I settled into a solid controlled pace with a mixture of power-hiking and slight tip-toe running. Teammates Silas Carey, Ben Nephew soon surpassed my on the second slope ascent as we continued to trudge through the mud up into the clouds. I was climbing well not harming my quads too much. The pace I was going was smart to save my legs for the second ascent of this mountain. I was probably in about 8-11th place, right around where I wanted to be.  I continued to make the strong climb up. The further we went up, the more I slipped as the trail which was more like a small river made any foot strike lose total traction and control. This is where a specialized lugged soft ground shoe with metal cleats would have been better at digging into the ground. My new Mammut MTR 201 Tech Low shoes are incredible and just about every surface except these extreme conditions which all trail shoes would struggle in. The mud and wetness was the worst I have ever seen it in a race.  

As we came close  to the summit, the rocky trail was killing my calves as I struggled with the steep 40% grades. I saw some of the front runners come by mentioning that we went the wrong way.  I would not find this out until the bottom of the mountain but we ended up taking the Vertical Kilometer course which was a more technical and steeper climb. I felt it!  As we made the descent, I had to tip-toe down the trail for fear of slipping onto sharp jagged rocks. It was at this point as I descended off the ridge line that I realized this was not going to be a race where I competed. I just do not have enough experience on a course like this to negotiate such risky conditions. 

I began to flow down the slopes that we once went up. Oh, and with every step, I fell hard….again, again and again. I was covered in mud, wetness and grossness. I was passed by a good amount of people on the descent and even had the chance to keep pace for the most part with Stevie Kremer and Kasie Enman who are some of the most accomplished Female US Skyrunners in the world. I joked with them that I should probably stick with flat 50 milers as that seems to be more my thing. With the jarring and slipping of the downhills, my quads were taking a beating and there was nothing I could really do. Every elongated step was always followed with me falling flat onto my bottom sliding down the trail into rocks. 

I finally made my way down to the base lodge. 

Flume Loop--Flat-ish 6 miles

As you can see, I ditched my long sleeve shirt underneath my jacket and new that after that loop, this was a fun run for me. It was not that I am not well-trained to handle tough conditions, but besides wearing the right gear, I did not have exactly what I needed in footwear and trekking poles for the tenacity this course on the day embodied. 

After some snacks, like Nascar, I was off for the more runnable section. I was hoping to make up some ground I lost on the descent. I was flying through once on the trail at sub 7 minute miles as I passed both Stevie and Kasie and continued to push hard.

Photo Credits Mountain Peak Fitness

This photo here shows how wet everything was. I laughed as I ran through the trail as it was nothing but a river. I felt like I was in some movie such as "The Day After Tomorrow" when the tidal wave floods New York City except we were in the woods and the world was slowly flooding completely. It was an erie run so far at this point. I sloshed along and kept putting down the hammer on my jello legs as I wound through the winding trails. I passed one gentleman in the woods and continued with my forward progress. I kept my pace even.  I came out of the woods feeling low on calories as I took only one gel in 2 plus hours of running. That was probably a bad idea. I came out of the woods struggling on the slight uphills. I was caught again heading into the aid station at the Ski Lodge.   

I was ready to drop. But I figured I should just suck it up and shoot for top 20. I knew I was still near 10th place or so but I did not have the legs nor the energy to power up that mountain once more. I dreaded the pain I was going to put my destroyed body through.  

Third Loop--Alpine Loop

Well this loop is pretty simple to the story. I slipped both up and down and slowly hiked the whole loop. I was passed by a good string of people but I did not care at this point. My body was failing and I just wanted to be done. The summit conditions were intense with 70 mph gusts and freezing mist at the top. I thought I was going to fly off the mountain.  The rest of the run was me falling every other step. I took it slow and easy. I was not really taking in calories which was foolish. As I hit the final ascent to Little Whiteface, I bonked and consumed 7 Boom Gels I had in my vest. It took me a few minutes to regain my energy but it helped power myself up to the finish.  I played it cautious the whole way up and down and finished just under 5 hours which was off of what I hoped to perform in but hey what can you do. I was 20th place Overall and 17th for Men. 

Here are the photos from this incredible adventure.

Mud on my face, in my water bottle, in my pockets-all over my body.

Race Recap:

To sum up things, I am not sure if I am a sky runner. I think I am best at runs with hills but on courses that require locking into a fast pace. Can-Lake 50 was perfect evidence of what I can do on a runnable 50 mile course. I think that is the type of runs I am going to stick with.  This race was incredible even if I struggled with competing to my potential. Anytime you get to run up such an iconic mountain, you have to take the chance. And truly, this race is something the East Coast needed. Never before has a Sky Marathon been hosted on the East and I feel that Whiteface takes the crown for being the perfect European-style mountain. On race-day we had pounding rain, silt, mud, rocks, steep and long ascents, quad-punishing descents, and a bit of mountain-culture all right here in Lake Placid. It was awesome to see so many people brave the tough conditions of Sunday and come out of it triumphant. On a nice sunny day, the sky marathon would provide absolutely gorgeous views and the course would have been much faster and a much different dynamic. Maybe next year I convince myself again to give this race a go or at the least, go for the Vertical K.  It you want an incredible experience unlike any other, this race is for you. Having the chance to spend a weekend in the Lake Placid area is awesome and the Adirondack mountain culture is something you need to experience. 

I am now ready to train well, rest well, and prepare for my next adventure: an FKT on the Cranberry Lake 50 trail.  I am excited about running a fully self-supported attempt at running a new speed record for the 50 mile trail. Dates are still tentative but I am hoping for a go the last two weeks of July. More to come on that front. 

Thank you to everyone for an incredible journey and weekend at Whiteface. Thank you to the amazing volunteers who braved the same conditions we ran though. Thank you to Mountain Peak Fitness for making an appearance.  Thank you to my sponsors:  Mammut North America, Fits Socks, MPF/Red Newt Racing, Boom Nutrition, Karhu/Craft Sports North America, Redfeather Snowshoes for all your support. Thank you to my family, friends, and followers. All of your support helps to keep me motivated and really keeps me going.

The Vertical K Video from Mountain Peak Fitness

Gorges Ithaca Half Marathon---Where did that Performance Come From???

The story begins with myself at 80 miles for the week. I have been preparing for the rigors of the Whiteface Skymarathon that is coming up June 28th and decided for two weeks out to shoot for a 90-mile training week. What I did not have planned was to make my last 13.1 miles a half marathon with hills.  Well, that is what happens when you get persuaded to give it a go!  And you know, I ran much better than I could have expected on a well-rested day let alone with 80 miles and roughly 6-7k of hill training around Binghamton under my legs.


It all started with Ian, the RD and Owner of Finger Lakes Running, who asked me on a Thursday evening if  I wanted to run the race.  He gave me 15 minutes to think it over. When he came back to check on my decision, a smirk his way was enough to solidify the decision.  I was running a Half Marathon.


As many of you might already know about me, I feel that Ultra-Marathons are my forte. I love the idea of running a consistent pace and effort forever which I feel is one of my strong suits for ultras. I now run many of the shorter road races as mini-workouts to test my fitness though have never really tapered for an event and made it my prime focus. With the Gorges Ithaca Half Marathon being a Red Newt Racing Event, I was excited to represent the RN-MPF Trail Running Team as well as my other amazing sponsors: Mammut North America, Boom Nutrition, Fits Socks, Redfeather Snowshoes, Karhu/Craft Sports North America with pride. I prepped as best as I could for the race, hoping to run the event hard and see what happens. If I end up exploding from a fast pace, then so be it. This was some uncharted territory for myself and on race day,  the test would be whether my body could hold up to the abuse this tough course would bring.

http://rednewtracing.com/GorgesIthaca

Also little did I know, this course boasts about 900ft of ascent. Ya, that is quite a bunch of uphill! On a solid training run, I shoot for a value such as that. So for a race with that amount of ascent, my legs were going to feel it especially on top of 80 miles. The Gorges Ithaca Half Marathon is truly a solid, beautiful, and challenging course. Running the course opened my eyes to how this race had its fair share of uphill all in the middle miles 4-9 but with 2 sections of flat or downhill which helped break-up the quad-crushing ups.


Race-day came and with a 9am start, I had plenty of time to drive up from Endicott, NY to Ithaca without having to wake -up at extra early!


The race atmosphere was fantastic!

With different vendors, a beer tent, and a band, the race was set-up really nice.  I did my mile warm-up as people began to fill in the street. It was almost race time.

As we lined up for the race, I was thinking about running strong and curious to see how the body would handle the hills and all of the other miles I had on my legs.

**** I took a classic Boom gel to give me the even flow of energy needed to off-set any fatigue early-on in the race. This has been a strategy I have been doing since signing on with Boom in late 2013 and this has been a very effective technique for reducing any residual energy lows from taking hold early on in a race.

*Note that I am disclosing my secret to success. Please use at your own discretion. It is known to boost  performance!

Photo Credits: Megan Reynolds

Photo Credits: Megan Reynolds

The Start of the Race- Miles 1-4- "Starts Off Easy then Ouch": Starting off, I followed the lead bike as we headed out to Stewart Park. I went into the lead with another gentleman as I continued to run my pace. He soon dropped back and then it was just me and the lead bike. We whizzed through the downtown of Ithaca and then headed by Ithaca High School on our way to Stewart Park.  I split the first mile in 5:25 a perfect pace. My next mile along the park was 5:18 and then as I headed out of the park after doing a nice loop in there I split a 5:11 next mile. The fourth mile would then have us leave the flats of the downtown of Ithaca and the flats of Stewart Park along Lake Cayuga, to then head up the infamous Remington Hill, known for a full uphill road race during the year. I was getting a little warm already but I figured that would be the case with temps that could finish the race near 80. I made sure at each aid station to dump water on my head. My first mistake was that I ended up taking a gatorade bath the first aid station. This got my barely sweating body soaked in sticky lemon-lime goodness. Yeah, bad idea Cole!  I kept going. 

Heading up Remington Hill, the long mile plus climb was already zapping my legs which I felt some sting in them with going out too fast the first 5k. What was I thinking? Am I going to blow-up? Is my race done already at mile 4?  I continued to work with the lead bike and run the hill as comfortable as possible. I was working very had at this point and was struggling a little bit. I kept thinking this race was going to kill me.  I kept pushing along.  Once past the top of Remington, the road had us flatten out then up ahead would lead into a series of winding hills and switchbacks of the roads occasionally followed by a short flat section.  We then approached the Cornell Campus.

Photo Credits Rebecca Lee.

Miles 5-9-"The Hard Part":  It was great to see so many fabulous volunteers out along the course and I totally appreciated hearing the "GO Cole" chants which helped me power through. These next miles I was tiring and putting on my suffer-fest face on. I was feeling pretty tired running up these hills and was just counting down until the downhills would come. The bridge into the Cornell Campus had a magnificent view that showed really how much hard work all that uphill running had done for us. I admired the view and began to surge into the Campus loop. We turned onto another road and guess what?  There was another hill. I was getting hot at this point and looked for every cup of water I could get my hands on.  I hit the 10k point in 33:23 which I felt was moving quick!  No wonder I was so tired. Past the 10k, I was given the chance of having some nice downhills. I decided to run them hard but fairly relaxed not to destroy my quads for the last few flat miles. I then came along some of the other runners. People were cheering as I came by and with myself in the hurt locker pretty bad, the most I could muster was an occasion GRUNT in recognition. I wanted to smile to give thanks to their support but my concentration was on suffering and trying to get through that suffering. Also, I kept seeing these signs mentioning about "Smile Ahead" but I was hurting so bad that I felt like I did not have enough energy to smile. As we drew nearer to the 9 mile mark, I was getting excited to enter the nice downhill down Remington. I was ready. With the last small gradual climb, I began to surge and pick up my pace. I was ready to be done but knew I had to be patient. I knew that I lost my pace from 10k-mile 9 significantly but I was just hopeful to finish.  I could feel the week's worth of hill running (7k of vertical and 80 miles) catching up with me. My legs began to cramp, twinge, just feel weak overall. 

Miles 10-Finish-"Sweet Victory!": As the Remington downhill section came, I aligned with my lead biker who I had been talking with during the run and had been keeping my pace honest. We both worked very hard to put on a solid day. We reminisced about how those hills both beat us up pretty well and were happy the hardest part was finished. I used my downhill running technique I mastered while training at Greek Peak Mountain Resort, the home of the Virgil Crest Ultras by employing a light flat grounded foot landing while momentarily floating down on the hill like a leaping mountain goat. It worked great as I flew down the hill running another 5:24 mile and then came in for the Stewart Park lap. It felt great to be on the flats again. My legs were shot, but I still had some more energy left in the tank. I just paced out the first mile in the park and then surged the second mile as a gulp of Gatorade helped give me some boost. Coming through the park, I knew I had the win but did not know what my lead was. As I surged that second mile, I now could muster some smiles as I knew all that hard work was almost completed. I hit the last 1.1 miles ready to take a nap but kept up a solid pace.

Photo Credits: Megan Reynolds

The Finish--"Success": I crossed the last straightway looking at my watch and just cruised in. I knew I had a great time coming about and with about half a mile to go and my watch reading 69 minutes, I was amazed the time I would run.  If I needed to I felt I could have picked up my pace the last straightaway, but man I was just happy my body did not fail.  Those miles were tough and well-earned. I came across the line in 1:12:45  which was only 30 some odd seconds off of my time at the Binghamton Bridge Run.      It felt so great to be done. I was so pleased with how I ran. with 93 miles for the week and a half marathon that had almost 900 feet of uphill, I felt that the race was a huge success and solid training for Whiteface.  It was great to see the other runners come into the finish shoot as the warmth of the morning began to creep forward. It was getting hot and I was ready for  some chocolate milk, a bath, and a nap. 

Photo Credits: Megan Reynolds

Post-Race:

I had a great time spending time with people, chatting about the race.  I was very pleased with how I ran. For such a tough course, to be able to run the time I did with so much mileage and uphill vertical training in one week, I never thought my body could respond the way it did. I hope that this is a great sign for Whiteface Skymarathon. In the next two weeks,  I am going to take it easier. The mileage and volume is done. Now I can just sharpen my body for the race and enjoy the experience. 

Photo Credits: Megan Reynolds

Photo Credits: Megan Reynolds

Overall,  it was an incredible day.  Ian Golden did a fantastic job as well as my lead bike, the volunteers, and all of the sponsors. It was a wonderful day.  I was super pleased with my run as I have had many struggles with running a solid race in quite some time as I place a ton of pressure on myself. This race by far surpassed my expectations. It validates for me that I have been putting in quality training and work and it is just a matter of time before I start reaping the benefits.

Thank you to my sponsors: Mammut North America: Though no photos show the gear here, I had them on as warm-ups and at the running store as I worked right after the race; MPF/RNR for the great gear and support of such a great group of people; Boom Nutrition for constant energy fueling all the way; Fits Socks for the best blister-free socks and best fitting socks around; Redfeather Snowshoes for keeping me fit in the winter; Karhu North America for the sweet trusty Karhu Flow Trainer; Craft North America for the fantastic performance track shorts which kept me nice and cool. Thanks to Ian Golden for the amazing race and Chris Dunn for always supporting my running endeavors.


This race is a must race event.  Yes, it is hard but so rewarding.  Most half marathons are not scenic and provide a balanced course.  This course with its hills, views, lake parks, flat sections, and downhills, the course suits someone that can run the uphills well then make up the time on the flats and the downhills. The race t-shirts, growlers, and whole event atmosphere is something you should really check out.    It is one Gorges race and you better check it out and see what all the hype is about next year.

Some other Photos from Finger Lakes Running Company of the Ithaca Gorges Half Marathon:

Miles 7-10

Nice Roads of Ithaca!

Miles 7-10

Mile 4.5

Old Trusty Karhu Flow Trainers

Turning the Corner (Mile 7)

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.