Completing the West Rim Trail- women's unsupported speed record.

It's done.  As with anything else, I'd love to have done a million different thing a million different ways, but in the end I finished.  I completed the West Rim Trail from south to north in 6 hours 30 minutes.  My Garmin clocked the total distance at 29.7 miles, while my Timex Marathon clocked at 31.5.  As I have found no other record for running this trail, it seems that it is indeed the current female unsupported record.
 

Southern Termius-Blackwell PA (photo credit to Vince Camiolo)

First thing is first...I should have looked at the map a bit more carefully before heading out.  I had never been on the tail before and lost a good bit of time to double checking my route, and pulling out the map to verify.  When reviewing the Garmin upload, I found I lost more than 20 minutes to this.

Second-I was quite conservative with the hills.  I kept thinking of my upcoming 50 mile race and opting to hike instead.  I lost quite a bit of time in hiking rather than running.

Third-I stupidly made the choice to keep running and not refill my bottles at the pump halfway through.  I had two bottles at the 15 mile point and figured that was enough.  Dumb.  Again, going back to the first point, I hadn't looked at a map and didn't know exactly what the trail ahead would look like.  I ran out around mile 28.

Fourth- I need to slap myself in the face every time I decide to wait 45 minutes to eat instead of every 30..and then turn the 45 into an hour.  I deserve the leg cramping.  It certainly counts as a learning experience.

Fifth- Holy shit this trial is awesome!  Running along side the steep cliff all day was amazing.  The view never failed to amaze.

The Pine Creek Gorge

I will without a single doubt in my mind be back to better my time.  I will do the trail unsupported again for sure.  But here is the rundown.

5/1/2013 8:25am  I began running from the southern terminus of the West Rim Trail in Blackwell Pa.  The elevation right  had me at a hike by mile 2; again I went conservative knowing I had an upcoming race, as well as not knowing the whole trail.  I was running very comfortably under 10 minute miles, and hiking the hills.  The views were utterly beautiful and we could not have had a better day.  I was feeling strong past the 8 mile mark and looking ahead with excitement.

To start, temps were in the mid 50's and slowly climbed throughout the morning. By around 11 they were approaching 70.  Since there wasn't a ton of tree cover yet, there was a lot of direct sun so it was very hot.  I remember hearing my heart beating in my ears very loudly.  I was beginning to struggle a bit around mile 12, and was excited to hit the halfway mark to refill bottles, and see some more views.  

I came in to mile 15 at about 3 hours 6 minutes and was feeling strong.  Strong enough that I just kept right on through and didn't look around for the pump to refill.  I was running well and thought is I kept it up I could get in to the finish under 6 hours so I went for it.  I was focused on a time at this point, and it got the better of me.  So conscious of the other race and not blowing up earlier, I let my excitement take over and it turned into a mistake.  Not terrible, but one I ended up losing time for.

I continued through with my pace all over the place.  I ran well where I could, cruising the flats, still under 10 minute mile pace, and just seemed to lose it on the hikes.  The uphills were long and arduous and seemed to go on forever.  In retrospect, I should have run them over hiking, but hind site is always 20/20 now isn't it. I had my first cramp at around mile 20 but was able to run through it and keep moving. 

 I came out of the trail at mile 22 and saw Erik sitting on a downed tree.  He had gone out really hard and blew up and cramped at 20, hobbled to 22 and was getting picked up.  I shot down into the woods and back to the single track feeling good to be out of the sun for a bit.  It didn't last long.  I started cramping again after stepping over a large downed tree and hiked for a while. Mentally this was a tough thing to do; there is no aid station to enjoy or use as a mile goal, no finish line food...just you and your legs plugging along.  It made me realize more than ever just how much I love trail running, and the challenges of long distance.

The struggling face...cramps and hiking.

From mile 22 to 25 I was just trudging along hoping to be done.  I had cramps in my inner thighs switching from one leg to the other, and I was trying to use my hand helds for momentum while hiking.  Looking at my watch and seeing the miles tick closer to the end I was able to pick my pace up for the last few miles and pop out of the woods with Erik and Vince just hopping out the car for a photo finish.  I completed the West Rim Trail in an unsupported effort.  The official measured trail says 30.5, Strava says 29.6 and Timex says 31.5  whichever way it is, it's done.  I will be back soon to do it all again.

Finished. 6:30:00

I opted to wear my Ultimate Direction race vest, and carry two hand held bottles.   I used VFuel peach cobbler gels. I wore both my Garmin 110 and my Timex Marathon GPS watches.  Through my training I noticed that my Garmin is consistently under on mileage compared to the Timex as well as the Nike watches.  I wish the Timex data is up-loadable; I may look in to the new run trainer that they just put out.  I will update a gear list and some reviews soon.

I'm glad to have it official, but as much as I made the decision to hold back, I can't help but be disappointed with my time.  I can't wait to go back and beat it!!

West Rim Trail

It has been a busy few weeks to say the least, and I let stress get the better of me.  My weekly mileage has been between 35-45 miles.  Not bad for bouncing back into 50ks....but not quite where I want to be for the 50 miler.  With the June 8 Cayuga race officially about a month out, I want to be careful about pushing too many long runs, and make sure I give myself a solid taper after the West Rim Trail attempt.

Pine Creek Gorge- I can't wait to see this!

          I went from a 42 mile week into about 35 last week...a decent taper into our West Rim Trail unsupported speed record attempt.  As I had mentioned in a previous post, my friend Erik and I are planning on setting a new record there.  I officially posted on the FKT site and we are heading out tomorrow (4/30) to camp over night and are starting out on Wednesday morning for the attempt.  I don't know why I even say attempt...to be honest whatever time we pull out will be a record, as nothing has been posted previously.
     It will be pretty cool to have a record like that.  I have to remember to take it semi easy however...if I go out too hard and don't recover well, I could potentially screw up the next few weeks of training into the 50 miler.  It will be my last long run before the 50, as well as the longest run yet this year.  I won't lie and say I'm not nervous though.  We're already planning to go out and run it again in the fall to see if we can best our times.
    I'm excited though.  I've been getting my gear together and picking out clothes, gels and all that over the past few days.  I loaded the audio tracks from the certification onto my ipod so I can get some "study" time in while I'm running, and I'm feeling good.  I went out for a nice and easy 10 with Matt this morning-might as well get in one back to back before the 50!
   So there it is...I will post a follow up with some pictures and info about the trip.  This will be my first time on the trails up there!  Here's to the West Rim Trail!!

Today We Are All Runners...

   Some days it's hard to get out the door.  Today was one of those days.  I pictured the news I had been glued to yesterday and I slowly got my things together.  I made my way down the stairs and out the door..."One more step toward being done," I thought. "Just need a little shake out to get my head in the game."

    I walked the first half mile to the trail. "I'll run when I get there," I thought.  Slowly, achingly, I took my first step and kept going.  I headed up into the trail with the sun shining bright and the breeze cool on my skin.

    I was moving slow.  After a weekend full of over-indulging in delicious food and way too much dessert, I made the decision to fuel with only water today; no pre-run or during-run food. I wanted to kick-start my body back into utilizing fat for fuel and get back on track with my nutrition.

    My legs were tight and heavy and begged for me to turn around and call it a day, try again tomorrow.  As I kept moving, my thoughts drifted to the tragedy at the Boston Marathon.  I had been glued to the TV and internet all evening, like most other households.  Unimaginable, saddening photos kept surfacing throughout the day, the numbers of the injured kept rising, and the images of the bloodied streets were everywhere.

     I read a report of a man caught in the explosion whose legs were lost, yet in shock, he continued to try and stand.  I ran another mile for him, and another. I ran for the 8 year old boy who will never get the chance to run a marathon for himself, and for the family that will never see him try.  

     My legs slowly began to warm up. I ran for the volunteers, police, and first responders who jumped in without hesitation to help the wounded. I ran until I didn't feel my legs moving underneath me, only thoughts carrying me through the woods...

    I thought about this sport.  This sport that is so often thought of as an individual undertaking.  Yes, it may be one person that makes the decision to train and attempt a race, but it is their family and friends that cheer them on and encourage them along the way.

    Toeing the line of a race, anyone can hear the cheers of encouragement throughout the crowd and the sidelines.  Moving down the road or trail, the curbs are peppered with signs and excited families of runners, each one motivating you with their shouts and cheers along the way.  Running is a community sport--from the person timing the race, organizing the race, running the race, to the person shouting from the top of their lungs as heaps of tired runners shuffle by.  We are all brought together by the run and excited to be a part of it.  Although there are many who choose not to enter a race, they are no less a part of the running community than those who proudly wear the medals.  We are all a part of this great community, and today we are all runners.  We can all provide that little bit of encouragement and motivation along the way; we are all part of the everyday race, even when there is no finish line in sight.

   I came home tired and dirty.  It was a tough run, one I didn't want to do.  I kept running for those that can't, those that may never be able to; I ran because I am proud to be a runner.  I am proud to be part of such a wonderful community.  

Today we are all runners.

     

Another Week Closer to 50. (Plus Greek Meatballs and Spinach Pie)

This was a pretty good week all in all.  Mid-range mileage, but I was able to focus on some harder effort runs, which was nice. It's always good to get the heart pumping!  I started out the week on a good, long note...and finished on a low one.  Just didn't feel like moving, so I bagged it and cooked all day instead.  Our West Rim Trail effort is officially less than a month away (May 1) and the Cayuga 50 is closing in...

Monday 4/1    17.01    Trail                3:16

I started out my day bright and early at the gym and led a portion of the workout.  I was feeling so good after, and had Monday off due to some scheduling changes, that I decided to go for an easy 12-15.  It turned into 17 and that is a-ok.  The trail I took turned into a total rock scrambling session and there were places I couldn't run at all.  I had to take my hand-helds off and do a bit of climbing around, but eventually got back on decent running trails and went with it.  It was nice to get a late 9:40 mile in (mile 14) and a good mix of hills and flats for the total.

Tuesday 4/2     8.01    Trail with Matt        1:27

This was Matt's first day back after his 100k.  It was good to run with him again and nice to get out in the dark!  I had to head to Maryland from here, so we decided to cut it short so I wouldn't be late.  Too bad traffic wasn't quite as considerate and I was late anyway.

Wednesday  4/3      5.02    Paved Trail in Maryland       43:05

The one thing I enjoy about some of my work trainings is that there is always someone game to run.  This morning was no exception; 6:45ish out-and-back before the day began.  I had some great company and moving just felt great.  I hit a 7:45 mile at 4 and kept it 8 through the last.  It felt good to get some speed in and I want to pepper more in throughout my weeks.

Friday  4/5           6.00       Road with Hill Repeats         54:42

I had yet another day off this week and although I had a good bit on my to-do list, I got out for a good 6.  I did a big loop around my neighborhood and ended with a mile + off repeats and headed home with a 9:07 avg. pace.

Saturday 4/6           5.02   Road After Work             42.20

I had a great day at work.  It went by quickly and the weather was beautiful.  I wasn't planning on a run at all, as Saturdays are usually an off day for me so I run long on Sunday, but I couldn't help it.  I changed and headed out the door as soon as I got home.  Running faster felt good and I went for it.  I had another 7:45 mile and then ended with an 8:26 avg. pace.

Sunday 4/7          5.57   Trail                         1:08

Today was one of those days it wasn't worth heading out for a run.  I woke up not feeling like running and avoided heading out early by drinking coffee instead.  I walked the first half mile to the trail and just didn't feel like moving.  My legs were heavy and my head just wasn't in it today.  Instead of slogging on, I decided to bag it and turned around.

Weekly Total: 46.63
  I learned that it's good to listen to your body and take a day off if you feel like you need it.  October is a long time away and I don't want to overdo it and burn out.  Consistency is key and staying healthy is of the utmost importance.
  Go get some miles.

Cooking was on the menu instead!

Greek Meatballs

1 lb. ground lamb
1 lb. ground beef
1 egg
2 tps. oregano
1 tps. garlic powder
1 Tbs. onion flakes (I used onion powder and added a little more)
2 Tbs. fresh mint
zest of 1 lemon (I didn't have one so I squeezed in a little lemon juice)
1/4 cup feta cheese

1.) Pre heat oven to 350
2.) Mix all ingredients together in a large bowl
3.) Form meat into balls and fill baking dish
4.) Bake between 30-40 minutes

Spinach and Feta Pie

For the filling:

1/2 cup spinach (thawed from frozen), or 2 cups fresh spinach
 1 cup fresh sorrel, chopped ( I used dandelion greens)
 1 cup fresh Swiss chard, chopped (I used more spinach)
 1 cup of other green leaves you got (e.g. chopped amaranth, kale, collards, beets, dandelion etc). Use more spinach & swiss chard if you can’t find such kinds of greens.
 2 leeks, cut in 1/4-inch rounds
 4 scallions (or 1/2 of a big onion), chopped
 1/4 cup fresh parsley, chopped
 1/2 cup cauliflower, “riced” with a shredder*  ( I left this out)
 100 gr feta cheese, crumbled (optional, only if you do dairy)
 salt to taste

For the batter:

 1 Tbs. sour cream or yogurt, or 2 Tbs. coconut milk if you don’t do dairy
 Juice of a 1/2 lemon
2 Tbs. fine coconut flour or tapioca
 1/3 cup olive oil
 1 or 2 eggs
 1/2 cup warm water

1.) Mix the filling ingredients except cauliflower and feta, careful to get most of the water out
2.) Mix together until it looks wilty and add in feta and cauliflower
3.) In a second bowl, mix batter ingredients
4.) Blend in batter to filling and mix, careful not to mash to feta.
5.) Put in pan about 2 inches thick
6.) Bake on 400 for 40-45 minutes

Ahhh..back to it after some rest, with a great bit of news.

      After a rest week and the long NJ Trails weekend, I was feeling anxious to get back to the trails.  I was still mulling over taking on the challenge of running a fall 100 and couldn't get it out of my mind.  With the Oil Creek 100 filling quickly, I left the registration on my phone and checked it incessantly to see how it was going and if I still had the benefit of time to continue the internal debate. Either way I have a 50 to prepare for, and our West Rim Trail attempt even faster approaching.

      With all the dreams of trails and racing dancing in my head (quite a distraction, I admit), I decided to give myself a rest from job hunting and getting plans in order to maybe go back to school.  And as the saying goes, good things happen when we are least expecting.  I got a phone call I couldn't be more excited about. I will be studying and training to become a personal trainer. It is with an amazing gym with some ridiculous talent. I have been looking into this for so long and it finally lines up with my schedule being able to handle it!  Oh, and the brain goes even more crazy....not needing to work a full 40 hours and no longer having such a long commute to work frees up my schedule to get in a hell of a lot more miles.  Yeah, that seriously is where my head went.  I guess I really am a true ultrarunner.

     So with all the excitement of the week dancing through my brain, I went and did it...registration spot 123...I am officially entered for my first 100 mile race.  Oh, hell yes.

      With the race fresh in my mind, I was able to get out the door for a nice 8 miler on Tuesday to start  getting back into some higher mileage weeks again.  I added in some miles and put some speed on my legs to get used to being tired and moving throughout.
 
Tuesday 3/26            8.01       Trail    1:22:23

   I went out from the house and hit some single track, keeping up a decent pace.  My goal was to jump on Forbidden Drive and move fast back home.  I took some music (which I never do) and go figure, the damn ipod wouldn't work.  So after letting the bottom drop out on pace in the middle, I tucked it away and started kicking.

Wednesday  3/27     4.2         Road Hill Repeats    37:58

    I headed out the door in the dark for an easy 2 mile warm up and headed to the hill for some repeats.  I cruise up and slam down the hill.  Avg. 9:02 pace with 2,049 ft. of elevation.
                           
                               4.03        Trail with Drew       45:28

    A nice after-work introducing Drew to the Wiss.  It was getting dark quickly, so we ended on Forbidden Drive.

Thursday   3/28       Day Off.
 
     I had stupidly worn an old pair of shoes for both Wednesday runs and tweaked my knee a tiny bit, so I decided to do a morning weight workout.  I find it a benefit in maintaining strength and conditioning even in high mileage weeks. Carrying a hand held bottle weight on you and going up or down steps adds an additional strain on your legs, so keeping up with strength exercises helps.

Friday      3/29        8.02        Pre-Work Road Miles       1:11:14

   I felt pretty good this morning and just worked to keep my pace under 10 minute miles.  Enough to get the heart pumping, but not be tired or fatigued after the run.

Sunday   3/31         5.01         Easter Road       44:26

     We went away for Easter, so I was circling around in York, PA getting in some good hills.  Nothing crazy and steep, but enough hills and a quick enough pace to keep the legs burning!

Weekly Totals:  29.27

This was a great week: job-wise, running-wise.  I pushed my pace throughout and realized I had been running too slow for most of my non-long runs.  I am making a point of changing that this season.  I notice a huge difference already, especially on the flats.  My speed is faster, yet doesn't feel like a lot of extra effort.  Excellent.  Although I'd be lying if I said my mind doesn't wander to doing some 50ks to see how I would race with this newfound speed....I may have to throw at least one in this summer...there is time for that.

Enjoy each run, each step and every hill...go get some miles.

The Importance of Race Volunteering

    One of the best ways to give back to the race community is to volunteer.  No kidding, this is shit people tell you constantly...volunteering for anything is giving back....but volunteering at races is also like digging into a book filled with race tips, secrets, and other crap you may not have thought of otherwise.

100 mile racers getting a pep talk from the race director.

    I spent this past weekend volunteering at the NJ Trail Series Ultrafest.  There were distances from marathon, 50k, and 50 mile to 100k and 100 mile.  What is great about this series is that if you are having a rough race day, the director will let you drop down in distance and take a finishing time rather than a DNF.  Same goes for a good race day and a jump in distance.
    This organization has a great following and the people directing, running, and volunteering are like a big family.  It was a great time.  I was able to lend at hand at both aid stations, which I consider pretty lucky.  You get a chance to see runners in all stages of excitement, exhaustion, and euphoria this way.  The race was held on a 10 mile loop, so runners were able to have drop bags in one spot and get anything they needed throughout.  Since I have yet to run a 100 mile race, this was a perfect chance for me to see what goodies people had in their prep bags.  Ibuprofen, moleskin, tape, food of choice...the usual things that I expected and typically carried with me as well. Extra socks, extra shoes, shirts, shorts, notes of encouragement...all great things to add to my mental checklist.
    This was all great to see and use to wrap my head around what lies ahead...within that unknown mileage. To see someone come in at the aid station at mile 40 feeling good and looking strong, and then 10 miles later nearly crushed and struggling was eye opening.  I paid attention to what foods people were switching to as appetites ebbed and flowed.  Encouraging eating and drinking was par for the course, and we made sure to give people broth and noodles when the chilly air seemed to be taking its toll.

So many different food options and preferences.

       I helped cover up runners who were shivering and shaking, refill bottles, make grilled cheese and burgers, and do anything else they were requesting.  Some people took to power walking and found they kept a better pace this way and did it through the finish.  Others kept shuffling, one foot in front of the other, barely being lifted off the ground just to keep moving.
    The cold windy weather turned runners down lap after lap.  As the sun went down and cold weather blew in even more fierce than it had been all day, people made the decision to drop down in mileage and call it a day.  For those that kept plugging away, layers, broth, and anything warm was a necessity.   The sleep deprivation was evident on people's faces and confusion set in for some.  Having people to chat with and get them all the food they needed was the key, and watching those same people later cross the finish line was exciting. Within two laps or so, you are able to remember what the runners preferences are and can get it without questions.  This way you can focus on encouragement and keeping their head in the race.  Soon enough you feel like a part of their race, and the hug at the end of the finish line with thank you's makes it all the more worthwhile.   I learned a lot from the runners and other volunteers and got a chance to peak into what may lie ahead for me; it's an opportunity to be taken advantage of.
   Although I'm still on the fence about registering for my first 100 mile race (I have about a week to decide about the race I'm debating on), watching runners take on the same challenge gave me hope.  Eat often, eat a lot. and keep one foot moving in front of the other.  One thing is for sure, I had a blast; a sleep-deprived, too-much-sugar-and-carbs-for-not-running blast, and I can't wait to do it again.  Mostly the racing part, but the volunteering experience is something that I won't soon forget.

Sun rising on the final morning.

    Get out there and volunteer, especially if you're on the fence about diving into the world of ultras...you never know what you might learn.

Death to Long Slow Miles??

   There is so much debate these days over whether to use long, slow runs in your training or to run shorter and harder. Many believe that slowing down and running at a lower heart rate is the way to build aerobic fitness, in turn making you faster.  The other side finds higher intensity, more anaerobic-paced activities more beneficial to building power and strength.  So, which is the right way?  Well, it depends...it depends on what your training goals are, what you consider distance, and what your base fitness looks like.
     Brian Mackenzie, from the crossfit endurance side, feels long, slow running is useless.  He has completed a number of ultra distance runs in very respectable times and, I believe, trained no more than 12 miles at his longest.  His training was put to the test recently with an article in Outside Magazine. Many have found success in their training and racing under his guidance. While I will admit that this is an appealing scenario given the time commitment of training for ultras, it is not for everyone. Christopher Solomon even states, "MacKenzie isn’t anti-volume per se, but he thinks athletes shouldn’t increase distance until they’ve perfected technique and dialed up intensity."
      Check 99% of the elite and front-of-the-pack ultra runners and you'll see they train through long miles, some never bothering with speed, others incorporating interval work, at the very least. These are the sponsored, podium-standing athletes race after race.  There is book after book published in regards to training slow and long. Think of this like your car...when you ease into speed your rpms drop and the car is more fuel efficient over the long drive; rev too much and you burn gas more quickly.
      However, the two very differing types of training do in fact have a very common base line.Two simple words--proper form.
For Mackenzie, proper form is at the root of all of the work needed to excel as an athlete.  Without it, you will end up broken.  I was given his book Power Speed Endurance this year and, I will admit, I was skeptical at first.  While I was just getting ready to begin a new training season, I decided to dive in and see what it was all about.  I did the drills he recommended and went into my runs with them in mind.  I pay attention to my feet, my knees, and my hips, and not just while running; while bending at work, getting out of and sitting down in chairs, and, yes, in my running.  I incorporate squats, dead lifts, and core and upper body work. I also focus on hip work and keeping my hip flexors from getting too tight.  I notice a huge benefit from having these in my routine.
      While I think there is no better way to start a season or exercise program than from the basics, I do enjoy putting in the miles and spending time on trails.  I also come from the mindset that a good periodized schedule is an effective way to put together a training plan.  While I do continue to go over form drills and focus on those, I like miles and use long, slow distance as a part of my training. Whether it's a mental thing or, again, just enjoying the trails, they are a very important part of my schedule.
      There is a common saying in ultra running that a race is 90% mental and the rest is in your head.  The idea of knowing one can complete a 20 or 30 mile run before stepping up to the start line is a mental comfort.  There may still be an unknown going into the later miles of a new race distance, but you can be confident your body can handle them.  That mental prowess is an important one for many reasons.  Often it is your mind that gives up before your body, so knowing you can handle long days is a mental asset.
     Once you begin putting in more miles, it makes sense to taper down the lifting and higher intensity strength training; these are a part of early base building and the off season.  This is the time to ramp up your total weekly mileage and set the foundation for a long season.  Once you are comfortable with long mileage weeks, including at least one long, slow day (long weeks are individual based on daily schedule and race goal distance), you can drop down in distance and up some intensity.  This could include hill repeats, interval runs, and long tempo runs.  You should always keep a recovery run in your week as well.  The reason behind bringing down mileage for a higher intensity week is to prevent burn out and injury.  However, with a solid prior focus on form and strength the idea of injury should be off the table.
      After a race you can then go back to doing a few weeks of slower distance. Then, back into a few weeks of higher intensity.  Periodizing a training plan in this manner keeps things from getting stale, and it keeps you focusing on form, function, and strength throughout a training and racing season.  It will end up looking a bit like an elevation chart if you were to lay it all out.
      So long story short, No, I don't think the long slow miles are dead. They are a part of training that gets your mind ready to race and take on new distances.  Just listen to your body and don't push it when you're not feeling up to the mileage.  As long as you still enjoy the run, go do it.
    Here is a great conversation between Brian Mackenzie and Rich Roll. You'll be saying "dude" to everyone with how many times it's dropped here.
       So which is better: long, slow miles or only training with intensity?  It is up to the individual and what is effective for one person, might not be for another; but it sure does make for an interesting conversation.

     Go get some miles...or enjoy whatever it is that gets you to the finish line.