One Step Forward is Another Step Closer to the Finish

Besides the new addition in our family I have been focused this week on running and getting back on track with training. I have a very supportive wife, who encourages me to sign up for races and also to go run. Not only does she encourage me to sign up for races but she reminds me that she will be there as well. With that this week I have been running.

Traildog Toby standing watch while JCM takes a nap

Monday- 6 miles, 4 with Traildog Toby and 2 with Remi, who by the way is 130 lbs. A big strong dog, so running with him is more of a cool down for me as Traildog is more of a tempo.

Tuesday- Hill Repeats times 6. Now that was fun. I always enjoy hill work outs because I feel stronger immediately following the work out.

Wednesday- Rest day, super tired from being up with the little guy JCM, so I took a nap, a 3 hour nap.

Thursday- Mile repeats, 1.5 warm up followed by mile repeats times 4, 1.5 cool down. This was fun.

Friday- 4 miles, recovery

Saturday- Long Run, 23 miles on the trails in Cool.

Before this 23 miler, my longest run was.......will I can't remember my longest run. I think it was 18. Like I said before this week my training had been inconsistent, I was dealing with going on LOA from work so handing off my workload was a bit stressful which had me doing long hours, then JCM was born and now that we have a few routines in place I can once again focus on my training.

Saturday's run was in Cool. It was the training run for the Way Too Cool 50k, it was the last half of the course which is beautiful and very runnable. I carpooled up there with some friends and we decided that it would be best if we started early, to avoid the large amount of people who will be at this event. We started bright and early just when there was enough light to see.

It was a bit chilly at the start but warmed up as the day grew. We hit the trails and just enjoyed the quiet and each others company. I didn't push the pace on the descent into the canyon, I kept my pace nice and comfortable and found myself in the back of our group of 5. We hit the quarry fire road and the pace quickened, but again, I just kept it nice and easy, power hiking the hills. Soon we hit the single track and I found myself in the middle. By this time I was warmed up and in a good space so I really enjoyed this section. We were keeping a nice and steady pace and were making some good time. My legs at this point felt good unlike last weekends run where I ran out of steam during the last 4 miles of our 14 mile run. The views along the trail were incredible and the trail was lush and green.

We hit third gate and I was still feeling rather strong. We transitioned into a very steady power hike and just put our heads down and kept on moving. My motto for the day, "One step forward brings you one step closer to the finish"

We hit the aid station at about mile 12.5 or so and I enjoyed the sweet bubbly carbonation of Coke and 2 squares of PB&J. This next section is my favorite as you can make up a bit of time as it is totally runnable and I always like to test myself. I quickly took the lead and increased our pace for a few miles. During this stretch all 5 of us put together a nice stretch of constant running. It felt good to open the legs a bit. We were also approaching Goat hill. Goat hill is about .7 of climbing, and this would be a nice little test for my legs. We arrived at goat hill in no time and started the climb. Trailmomma climbed it like she owned it and quickly put some distance on me. I guess all those stairs she climbs at work have been really helping her. (I wonder where I can find some stairs). She looked strong, so did everyone else in our group. I felt good going up and my legs were holding together as well. Soon we were at the top and were greeted by another aid station. Here I took in a gel and I knew we only had about 5ish miles to the finish.

During the descent I could feel my quads a bit, but everything was holding up just fine. We kept a nice steady clip going down and power hiked the hills. Soon I could hear the cars on 49 and knew were getting closer. We crossed 49, and had only 1.5 to go. Trailmomma took off up the climb. She had some unfinished business on this hill. Let me tell you she owned it. We all did as a matter fact. The home stretch was near. "One step forward is one step closer to the finish" I hit the parking lot and felt pretty good about this training run. We were consistent, my body and mind held up for 23 miles on the trails and overall it was a strong training run.

After we finished we hung out and I caught up with all my running friends. It was good to see everyone and I can't wait to do it again. This was a strong week of training for me, now I just need to be consistent and remain focused all the while balancing my home life and family time too.

Just chilling 

Story time with  my son, I read books each night to him

Oh please mom, not another picture

Precious little boy

JCM, is doing great, though I think he has his days and nights a bit confused. He is a super chill baby and I am enjoying spending as much time with him as I possible can.

Way Too Cool 50k Race Report 2014

This past weekend weekend was my first race of 2014, or I should say training run as I knew going into this event I was not focused on a PR (personal record). I was focused on seeing where my fitness was and I didn't want to break myself, I wanted to a run a smart race a hard race, but also a race where the following the day I would be able to run.

Going into race day I was a bit nervous, as my last long run which was suppose to be 26 miles ended up only being 19 miles as I had fallen and was pretty bruised and bloody. That meant my longest run going into Cool was 22 miles. I had a few goals going into this run, my first goal was to run a 5:45 as I figured my fitness was around this time goal. Second goal was to get Trailmomma a PR as we would be running most if not all of this race together.

Now let's fast forward to the race day. It was going to be a beautiful day. Trailmomma and I lined up in the middle of wave 1. I was excited as you could feel the energy coming from the crowd. I was also nervous because I knew with the amount of runners in the race that there were sure to be some conga lines along the single track trail and I told myself to use it my advantage. The one thing I really didn't think about and probably should have was all the mud as it had rained the week prior and it would be pretty muddy out there.

The first 8 miles take us down the haul road before we reached the fire road and our first stream crossing at Knickerbocker creek. I knew from past experiences to go wide left as there is congestion with a lot of runners using the rocks so as not to get their feet wet. I went left and quickly passed runners. I hit the single track and sure enough the conga line had us stopped in our tracks. I was a bit upset as this section of trail was very runnable, but with all the runners I wasn't going anywhere fast. I settled down and just went with the flow. I knew that I didn't want to spend a lot of energy trying to pass as there was a lot of miles left so I relaxed and got comfortable and soon enough the congo line would run for a bit and then come to a screeching halt. Bust soon we hit the fire road which gave plenty of room for others to pass and or be passed. Eventually we arrived back at the Start/Finish and it was here that I exchanged my hand held for a fresh handheld as my wife Rachel was waiting for me. At the aid station I enjoyed 2 bananas and was on my way as the next aid station at Lower Quarry was only 3 miles away.

As Trailmomma and I started the descent my stomach started to knot up. I had to use the bathroom. I love this downhill section, I like to open it up and let the trail take me only I wasn't able to as my stomach was really bothering me. I managed to peel off and as I did I yelled to Trailmomma that I would catch up, she kept going and I made a necessary pit stop in the bushes. After my much needed pit stop I felt so much better. I quickly hit the trail and let it open up. I was probably doing sub 8 on this section. I made it to the HWY 49 crossing and spot Trailmomma at the port-o-potty. I shouted to her that she can catch me on the fire road as it isn't my favorite section. I hit the aid station and filled my hydration pack, grabbed some bananas and some granola bars and was back on the fire road where to my surprise Trailmomma was right by my side. We set a nice and steady pace for ourselves and hiked the large hills and ran everything else.

Our next aid station was Maine Bar which was 5.6 miles away and at mile 16.7. I was fueling with prepetuem in my handheld and relying on the solid food as I really wanted to see how my body would react with solid food as I haven't been enjoying gels. Trailmomma and I plugged away and soon enough the aid station appeared, only it was at mile 15 which now meant we had 6 miles to Auburn Lake Trails (ALT) instead of 5 miles. At this express station I again grabbed some granola bars as those were tasting really good.

I knew that this next section had some climbing and that I needed to stay focused. Trailmomma and I had a nice rhythm going, and my legs during the climbs felt very strong and I could keep a nice strong cadence. We would run and hike run and hike. I was feeling pretty good but slowly I could feel my energy level slowly dropping. I didn't take a gel in and in hindsight I should have. I was trying to wait until the Aid Station. I hit the climb to third gate and plugged away at it, again keeping a nice strong cadence and pushing myself a bit on this climb. It was after this climb that I really wanted that aid station to appear. Only it didn't and I started to get a bit angry. I should have taken in a gel, or something as I knew I needed some fuel. I kept plugging away and eventually we arrived at the aid station.

At ALT aid station, I took in some food as well as refilled my handheld with perpetuem and took in some more food. Trailmomma and I took off and walked a bit so that we could finish what we were eating. I knew that this next section was very runnable and I had been looking forward to to it all day. This section would just take you if you let it and you could really pick off some runners. Only that wasn't the case for me. I tried to increase my pace, but it wouldn't happen. I would like to think I managed a nice steady clip. I just kept plugging away. We were nearing goat hill and that was all that I was focused on. Get to goat hill and from there only 5 more miles. But I was really low on energy and I knew I needed to do something about it. At the initial climb to goat hill I took in a gel. Then I took in another gel. And my energy came back to me.

Trailmomma and I hit goat hill and I was feeling really good. My legs felt strong and I just put my head down and power hiked up the hill. We climbed goat hill in 9 minutes with the conga line. At the top of goat hill I was pumped. I quickly filled up my hand held with what Trailmomma calls "crack"...which is actually coke and looked at her and we took off. I was on top of the world. I hit the descent and shouted to her that this was very runnable. We took off.

We were now on our way to HWY 49 crossing. We were slowly passing runners and picking off runners who had passed us on the section to goat hill. At one point though I started to dry heave, it didn't slow me down I kept right on running. I was probably a bit dehydrated when that happened. Trailmomma was really funny and wanted nothing to do with it. (Note to self for when she paces me at TRT.)

I saw the grandpa tree sign and knew we  had 4 miles to the finish. I also looked at my watch and knew that a 5:45 was out of the question but that Trailmomma could still PR. So I did what any good friend would do, I pushed the pace. I encouraged us to run a bit more of the hills and to power hike quicker. I'm not sure if Trailmomma was cursing at me, but if she was she didn't tell me.

We hit the 49 crossing and I filled my hand held with more coke and took off. I had us running the hill longer then I normally would have. I was focused on Trailmomma's PR. Then I transitioned us to a power hike and kept shouting encouragement to Trailmomma. I think other runners thought it was obnoxious, but who cares. I was energizing myself and had my eye on the goal. My legs were feeling great and really strong on the hikes. We had 1 mile to go and I pushed the pace even more, telling Trailmomma to run up and over this hill and you look good, nice and strong. Now only .5 to go. We hit the home stretch and I told Trailmomma "Let's open up." Trailmomma did. I knew we had more to give so I said "Push a bit more, pass those 2 girls."   and she did, then Trailmomma said "This is good enough", but when I heard that I said "Push some more." and she did. One final hill, and I told her "Up and over, keep going, push it." And we did. Then Trailmomma turned on her fuel jets and sprinted. Luckily I saw the acceleration and matched her foot step for foot step. I pumped the crowed up and the crowd yelled louder.

We crossed the finish together and I threw my arms in the air. We crossed in 6:14:09. A new PR for Trailmomma. I was proud of her, proud of how she pushed. I was pretty happy with my time, considering that my last long run was 19 miles. I ran within my ability. I pushed myself on the climbs and I pushed myself those last 5 miles to see what was left in the tank. Honestly when I finished I felt really good physically. This wasn't my target race, and I kept my eye on the ultimate goal TRT100.

As for how I thought my fueling was, I could have used a few more calories. Obviously that was a given. I did enjoy not having as many gels, but I needed a bit more solid food. That I can work on. I never got sick of the solid food. I took in a lot of salt, about 2 an hour as it was warm. I should have had more water as I was a bit dehydrated at the end. The perpetuem I got sick of. I think it was having the same flavor and consistency. Overall I learned a lot and that was what I was looking for. I ran a smart race. I ran within my fitness which was great and I was able to run a solid recovery run on Sunday.

Now to focus on AR50 as again this will be a training run for me.

Thank you to the volunteers who were out there all day and to my wife who has supported me from the beginning. You believe in me which makes me believe in  myself. Thank you to Trailmomma for all the training runs and for being my running partner. We have laughed, we have cried, but most off all we have fun each time we hit the trail.

Believe and You will Achieve

Way Too Cool 50k Race Report 2012

It was a beautiful day on the trails of Cool for the Way Too Cool 50k. This would be my second time running and I was looking for a PR. My goal was somewhere between 5:15 and 5:30 finish. It was possible and the trial conditions were awesome, it was sunny, the trail was going to be fast, the creek crossing were low, and I was ready.

At the start I lined up with my good friend Dustin who was running his second 50k, but first trail 50k. He is a fast runner so I knew deep down that when he said he would stick with me for a bit I knew it was only going to be for a mile or two. It was maybe 1.5 miles before he pulled ahead. I was feeling good at the start, calm, I had my fueling plan, and I was ready for this. The first few miles were a bit fast but that is to be expected and I slowly found a comfortable pace, well not really. But I well get there.

The first mile or so is on the pavement and I set a quick pace, once I arrived on the single track my pace slowed down a bit but that was to be expected. I arrived at the first creek crossing and saw a huge line of runners wanting to walk across on the rocks and not get their feet wet. To me I thought that was a waste of time. The water wasn't that high and the worst that was going to happen was my shoes would get wet, but I would be moving forward. I followed the same path Dustin took as he crossed a few seconds ahead of me. Thanks Dustin! Next was a climb, I ran most of it but hiked the last little bit and than quickly transitioned into a run. I steeped in line behind some guys who were setting a nice pace and I just relaxed and went with it. At the mile 4ish mark I took in my first gel knowing that fueling was going to be key today along with salt and water.

During this loop I noticed that my legs felt sluggish and really heavy. The turnover wasn't there and it felt like I was lifting a ton of bricks with each step. This could be a long a day if this kept up. Slowly my friends from the Fleet Feet Training group passed me. They looked strong each and every one of them and I thought to myself I will never see them again. But how wrong I was, as I saw and passed them all except two. Soon I arrived at the first aid station at mile 8, and I grabbed a quarter of PB&J and took off. I was quick through the aid station. I headed back out and I knew that the next few miles was pretty much downhill as I make my way to Lower Quarry Road.

The downhill section I knew I could tear it up, but that was if my legs responded. It seemed my legs would respond sometimes or when they wanted. But luckily they responded and I slowly picked up speed and passed others on the trail. I was feeling good, I was in my element and I was focused. I arrived at the highway crossing and made my way across and headed down to the aid station. At the aid station I knew I would need some water so I had my pack ready to be refilled and grabbed a quarter of PB&J and was out of there.

Next up was the fire road of Quarry road. This section is very runnable, but my legs wouldn't work. I tried to put something together but my pace feel off. Not a good feeling, but I knew I had to deal with it. I quickly took in a gel and some salt and started to drink more water. I ended up taking it easy on the hills, running parts of them and then hiking the rest. This of course made me feel defeated and I slowly saw my goals for the day escape me. I know there is still plenty of racing left but at the moment it didn't feel that way. Not only was I mentally defeated but slowly more of my friends started to pace me looking really good. Two of my team mates on the Fleet Feet Ultra Racing Team caught up to me. Dan, spent some time with me trying to get me refocused. We ran side by side, step by step. This little bit of company was what I needed. It may not seem like much but that started getting the juices flowing again and I could feel my running edge come back. Slowly both my team mates carried on with their own races, but those few minutes with them was great.

Slowly things started to fall back in place. I was running once again, but I knew I had a few more major climbs to tackle and the beast of them all goat hill, but that wasn't for a bit. I was making my way to ALT aid station and was back on the single track. I was just running my pace and focused on fueling and moving forward. The climbs I tackled as best I could, power hiking when I needed to and than transitioning back into a run after the climb. Parts of this section is very runnable and I attempted to take advantage of it when I could. I mustered up a strong pace and kept myself focused on the task at hand.

Soon though the wheels started to fall off and I slowly found myself hiking, no walking up the hills. This climb just kept going, I was making my way to third gate and I was doing the math in my head and I knew that once I rounded the corner it would be about 2-3 miles before the aid station, where once there I was going to enjoy some coke. Sugar, I needed sugar for the immediate energy spike my body was looking for. Now, I had been fueling and taking salt and drinking water, but my body just wasn't processing it fast enough or maybe I needed more fuel. All I knew is I needed some sugar. As I was making my way up I could hear cow bells and people cheering and than I heard Daisy and Kuni.

I yelled up to them and they start cheering me and than I heard Daisy ask me if I needed some candy? Yes, I replied, but I think all I could do was nod my head yes. Out of her pocket she pulls out some hard candy. I grabbed the peppermint flavor and pop it in my mouth. I don't think I even had the energy to say thank you, but that candy tasted very good and was just what I needed. As I rounded the corner I hear Daisy yell "You look good girl!" She shouted that a few times to me and it slowly dug it's way into my brain. Than she shouted "See you at the finish!" With that I pointed back down the hill at them knowing that I was going to finish this thing looking strong.

I have been sucking on this hard candy now for a few minutes when I hooked up with a pair of ladies from the Fleet Feet Training Group. I was sandwich in between them holding on a nice steady clip as the lady in front pulled me and the lady behind me kept pushing me. I don't think they knew but they were slowly giving me my running legs back and the little bit of self confidence I needed. As the pace quickened I spit my candy out and held on for all it was worth.

As much as I holding on though the pace quickened again and I slowly fell off the back. But this time it didn't discourage me it motivated me. Another thing that motivated me was I had 11 miles to the finish. When I saw that it was like a switch went off in my head and I began to race. My focus was back, I zeroed in my next goal....the runner in front of me and then the runner in front of them. I was moving. It was the most amazing feeling, I almost felt slightly detached from my body. I was able to block out everything else that was going on, I was numb and I was racing.

As I came into ALT aid station I refilled my pack, inhaled 2 cokes, thanked the ladies who pulled me back from the dead and was gone in a blink of an eye. It was on now. I was on a mission, I tore out of there like my pants were on fire. My legs were firing on all cylinders and I speed off down the trail. I already had my next goal in mind and as I neared my goal I recognized my goal. It was Jim. As Jim heard me barrelling down the trail he asked if I wanted by and of course I replied yes. As I passed him I told him to hook on. I think he tried but I was moving with a vengeance. Nothing was going to stop me. I knew that this section of trail was supper runnable and I was flying, holding 9:20 to 9:30 minutes per mile.

I had some time to make up, but I also knew I had to be smart about it. I needed to stay focused on fueling, drinking and salt. I couldn't make a mistake. Soon I approached 2 runners and I hooked up with them. In the lead was Brian, from the Fleet Feet Training Group. I ran with them for a bit just to recover and than Brian stepped off the trail and the guy in front of me was in charge of setting the pace. I yelled to Brian, "Hook on Brian, you are doing great." I didn't want him to slow down and sometimes it is easier to run with someone else. But he needed to walk as he was recovering from a few weeks of being sick and not being able to run.

I continued on not wanting to lose any ground. The guy in front of me was going OK, he was setting a nice pace but I noticed on the small rollers he was slowing down a lot. I offered some encouragement, on the next roller as we approached I said "You are doing great, keep pushing, push, push, push.!" We crested the small roller and I noticed that his pace was slowing down so I asked if I could get by and he slid off to the left and I scooted around him. I saw not to far in front of me another set of runners and I hooked up with them. They were also setting a nice pace. In fact it was a good pace. I also recognized these runners as these two had passed me as I was making my way to third gate. Hmm how about that I was know making up some serious ground.

We were moving nicely over the rollers and I offered some encouragement to them as well. I was giving back what others had given to me that day. Offering encouragement along the way. Slowly though their pace also slowed down and I went around them. After passing them I hooked up with the next group of runners a group of 4 and they also were setting a good pace. Together we moved over the little rollers and held a steady quick pace. We went by my teammate Bill, who had stepped off the trail for second and I yelled his name "Bill Carr" for all to hear. I didn't know if he recognized me but I wanted him to know I was there and that maybe we could work together a bit.

Slowly our group of 4 caught up to a even bigger train. This time though the pace came to a screeching snail pace. The train was big about 12-15 of us and no one was making a move nor was anyone stepping over to let others pace. About third from the front I saw my teammate Dan. I also noticed that the little rollers caused the entire train to bunch up. The ladies leading the group were walking them. A couple of times I almost ran into the guys in front of me because it was so unexpected. I was also getting frustrated, as I knew Goat Hill was quickly approaching and this section of trail was runnable.

As this run/walk big train moved on I heard Bill say "Hey, Melisa do you want by?" or something to that matter. I was feeling really good, I wanted by and I yelled "YES!!!" Than Bill tried to get the lead runners who were walking to step over so we could pace. Still no one was making a move. I finally yelled to up to Dan, "DAN!!!! I need you take the lead." With some more words from both Bill and I the train slowly let us by. The four guys let us pass, than we were able to pass the ladies. Dan now had the lead followed by myself and Bill. And with that our race and pace quickly increased. Dan was amazed at how I had come from behind.

The three of us Fleet Feet Ultra Racing Teammates worked together, tackling the next few miles to Goat Hill. We were crushing it, quickly passing anyone in front of us. Dan was setting the pace and I just held on for dear life, knowing that Bill was right behind me and I didn't want to let up. I was pushing myself harder with each step, harder with each hill. My mind was screaming walk, but my legs kept on running. Dan was pushing the pace, Bill was pushing me. Team work at it's finest I do believe.

We soon crossed the bridge and I knew I needed to fuel. I took in a gel and a salt tab. All the while Dan was yelling at me to keep running. We were on the fire road that lead us to Goat hill. It was steep, but not as steep as Goat hill. Dan kept shouting, now run to the tree, now the ribbon. He broke that fire road into runnable sections for me and all I did was put my head down and run not thinking twice about it.

Goat hill was next. This hill is a beast. Dan had me take the lead and I took off power hiking with Bill and Dan right behind me. I could feel Bill, he was a animal on the climb. He passed me and I just followed him. We hit the little "flat" spot and I saw Bill run. Dan said "now try and muster something here." Or something like that. All I know is he wanted me to run, but I was hurting really bad. I was having trouble catching my breath, my legs were burning. I let out a yell and next thing I knew I was running with Dan right by my side. I transitioned into a power hike and I kept hearing Dan, he said he wasn't going to leave my side we would do this together. He kept me motivated. Things started to get a little fuzzy and I started to weave on the trail. I felt Dan grab my pack and keep me moving in a straight line. I couldn't walk straight, I was all over the trail. We were almost to the top. I really just wanted this to be over. I was hurting. Only a little bit further I heard Dan say. Can you hear the people, can you hear the cow bells? Yes, I could hear them but I couldn't find the energy to respond. I crested the top of Goat Hill with Dan right there.

I walked into the aid station, grabbed two coke and drank the first one, as the second one went down everything came back up. So fast I didn't have time to step away from the table. I looked to my left at the volunteer and said "I am so sorry, I didn't mean to do that, so sorry." I finished off the little bit of coke Dan was trying to get me to get moving, he wanted me out of the aid station. He knew that a PR was still doable. I saw Bill leave and I followed, but first the volunteers soaked me.

We had 5ish miles to go. So close, I could almost feel it. At this point everything is like a snap shot, I still had the feeling of being detached and it is a very interesting feeling. I was numb, I had chills but I was also running. I was right behind Bill with Dan behind me. I stepped were Bill stepped. At this point I can form a thought, but I can't form the sentence to phrase that thought. I had been pushing it hard, harder than I have pushed before. Bill would yell out obstacles and I would point so Dan would know. Then Bill had to step off and I was in the lead. I slowed the pace down a bit so Bill could catch back up when he was finished but I never saw Bill. Bill you were a huge instrument that day and a motivator like no other.

It was just me and Dan. Dan kept pushing the pace and I did what I could to keep up. We were tearing up the descents and I did my best at keeping a steady pace on the climbs. I was slowing down, but I was still moving forward. Dan was true to his word and never left my side even though he was feeling stronger and faster. He stayed with me offering encouragement and motivation with each step. To this day I can still hear his voice in my head. He did everything he could to get me to run the climbs, some I did and some of them I hiked and some I ran hiked. He kept giving me small goals, the goal was 49 crossing aid station. I could hear the aid station and my emotions almost got the best of me as I was near tears just thinking that I only had 1.5 miles to go. Dan ran ahead and had my coke ready for me when I arrived. I was focused on one thing finishing.

I was able to keep both the cokes down, but as I started the last climb the wave of nausea came flooding over me. I got sick a little but kept on moving. Nothing was going to stop me. Again on this climb Dan gave me goals, run to the tree, only this time I ran past the tree. Than I ran past the rock. Only one more small climb and victory was near. We crested the climb and I could hear the finish line. I could see it. I was almost there. My pace quickened, I was going to finish strong. Almost there, I just need to round the corner and than the home stretch. As I rounded the corner I saw Daisy and Kuni and pointed at them I also saw the time clock. I was going to PR, my pace quickened even faster. Nothing was going to stop me. We crossed in 5:38 a new PR for me by 21 minutes. Dan and I crossed the finish line next to each other just like he promised.

This was a interesting day with many lows and highs. My friends on the trail helped me out so much and my teammates pushed me to stay strong. Dan and Bill were major factors in my PR today, along with Daisy and Kuni. I might have come a little shy of my original goal, but a PR is a PR is a PR any day.

I learned that I have more to give even when things are in the lowest of places. It is never over, just a temporary set back. Always keep pushing forward and never give up. I wanted to give up many times out there but the tides turned for me. I pushed even when I thought I had nothing left.

Thank you to my friends and family for believing in me. Thank you to Fleet Feet Sports for believing in me and thank you to my teammates.Thank you Lily for the great massage after and for always getting me race ready! Thank you Anthony for helping me in my training and for setting the goals that I eventualy set for myself. You believe in me and I believe in myself.

Taper and Routines

It is 5 days before my first race of 2012. Way Too Cool 50k, this well be my second time running it and I have big plans/goals in mind. This past week has been a taper week. I originally planned on a 40 mile week, but I will end up with a 30 mile week. Which I am OK with as my legs are feeling really good, that and a few massages by Lily also have helped.

I also have some news, I after 2.5 years of running on the trails finally gotten poison oak. I believe it happened on my last long run, the point to point run from my place to Auburn. Luckily it is only a small patch on my left forearm. It didn't itch as much as I have been told, as I am sure next time it will be out of control itchy.

I can't believe it took this long for me to get it. I really don't want it again, but it is part of running. My arm swelled up and than the redness and itchiness followed. I guess the forearm isn't that bad of place to get it as it. I can't imagine getting it on my legs and having to wear pants all day at work and how miserable that would be.

This week I plan on taking it easy, focusing on staying with familiar food, hydrating as I have not been very good with that and getting in a few short runs to keep the legs loose and firing on all cylinders.

My sister and her family will be watching Traildog for me. Lil Man is very excited. This will be Traildogs first official sleep over. I have strict instructions from Lil Man to bring his bed, his breath treats and a few other odds and ends. I hope I don't forget anything.

I didn't think it would be right for him to be by himself all day on Saturday. This way he gets to spend some time with his best bud Lil Man and be around the family while I am gone. Plus my pre-race tradition is that I spend the night at Coach Nikon and Lily's house and we head to the race together. I have been doing this for every race since my first in 2009 (CIM.)

That is my routine, I sleep on the couch wake up well before any body else, ensure Coach Nikon is up and get ready and head to the race. I enjoy this routine and it helps keep me calm and focused. That is the name of the game this week, to stay calm and focused.

Way Too Cool 50K Race Report

It is race morning and I am feeling calm really calm, as in it is just another day for me. When in fact it was the first race of 2011 on my schedule. I wasn't feeling anxious or nervous. I was ready for it and I was ready for anything this day had to offer me. I was in a good place mentally. I was focused. I was ready to execute my race plan and finish within my race goal. I was also ready for if things went south what my plan was for that. I just wanted to be ready. Maybe that is why I was relaxed and not anxious. I was ready.

Like I did in 2010 for my races I spent the night over at Coach Nikon and Lily's house. It is tradition and one that I don't plan on breaking in the near future. We arrived at Cool around 6 am. It was cold but not freezing like last year. We mingled for a bit and then I decided I needed to sit in the car. What I really needed was a little quiet time, time for me to focus again. I did just that, I went over the course in my head I saw myself hydrating and fueling I saw myself running.

I spotted Miss P. and we both decided we should do a warm up jog. I have never done this before, but this time if felt like I needed it. Maybe to wake my legs up or just to keep me calm. I also wanted to represent the shirt I was wearing. The Fleet Feet Ultra Trail Racing Team. It was a big deal to me when I received my shirt and I wanted to do my best.

Once we finished our warm up jog I gathered my things did some last minute race preparation (body glide) and headed back towards the Fleet Feet tent for a group photo and then off to the starting line. Miss P., Power Girl and I lined up. I took in a GU about 10 minutes before the start and then it was time to go.

I was excited I was full of adrenaline because the first mile we completed at 9 minute pace. That is a bit too fast. The first mile and half was on pavement and I was just running trying not to get stepped or step on someone else and I was also trying to remain calm. Soon enough the field thinned out a little bit and we hit the single track towards Knickerbocker Creek. It was still fairly congested but there was plenty of room to maneuver without using up precious energy. After the creek crossing we were on a fire road for a bit before reconnecting with the single track and the congo line.

The congo line was long and I knew I would be wasting energy trying to maneuver through it so I just settled in and passed when others stepped off to walk. By mile 4 the day was warming up. I took in  my first salt as it was going to be warmer then what I was us too and I wanted to make sure I stayed ahead of my salt intake.

During the first 8 miles I walked a bit, my legs were feeling ok but it just felt like something was off. Maybe it was too much adrenaline at the start and this was the after effects of the adrenaline wearing off. I knew that I I shouldn't worry and to keep running. This section of trail was fast at times and then extremely muddy where it was too dangerous to pass. As I neared the fire station Miss P. was right ahead of me and Power Girl was gone. She took off around mile 2 and I never saw her again.

On approach to the aid station I heard "Hey there is Trail Pigeon" I looked and waved. I had a fan!!!! It made me smile. At the aid station I grabbed a square of peanut butter and jelly and kept walking and eating. I didn't need anything else and I didn't want to waste too much time outthere. I knew the next three miles were basically all down hill toward the 49 crossing. Miss P. caught up to me and we were running together until I took the lead and never slowed down. I was off. I was clocking 9:20's on the descent. I just opened up hoping I didn't blow up my quads for when I would really need them later in the race. I let go and was off. It was a fast descent to 49. My quads were feeling really good, I was feeling better physically.

As I approached the crossing Wonder Woman was there, she yelled my name and I waved. I ran across the street and she asked if I needed anything. I said "I am doing good, Miss P. is right behind me." and I was gone. I was cruising and I didn't want to slow down. I knew that Miss P. would catch me on Quarry Road as this is her strength. The nice rolling fire road. Quarry Road reminds me of Cavitt and I really do not like Cavitt.

I approached the aid station at mile 11 and here I grabbed a GU just in case and a square of PB&J. I was off just as quickly as I came in. I was wasting no time at the aid stations. Eat and walk, eat and walk and then start running. I choked down the PB&J. It was too dry for me but I knew I needed the solid foods in my system so to get it down without it coming back up I washed it down with water. Uhmmm a water soaked PB&J. Yumm!!!

I saw a Port-o-let and decided I should try and use it as I knew there was nothing else besides the woods. I actually went potty. Wow! That is amazing, I must have hydrated well and been drinking properly. Yeah Me! After the quick and I mean quick potty stop I was off again. I was feeling pretty strong on Quarry road but this road just never ends. It keeps going and going and going. I powered hiked the large hills and kept expecting Miss P. to come up behind me. She did, I looked back saw a blue shirt and asked "Is that you Miss P." "Yup" it was her. She caught me. But it didn't defeat mentally as I knew it would happen. It was actually a good thing she caught me because she kept me moving on the road. She even pointed out that we were at the half way mark!

We finally came to single track and I knew that I didn't want to be in the lead on this section of trails. I wanted to tuck in behind someone. But I couldn't keep up with Miss P. She was gone. Some runners came upon me and tucked in behind me and we ran eventually catching back up to Miss P. I really enjoyed running with Miss P. It made me feel not so alone just knowing that she was either in front of me within distance or just behind me at any time ready to pass me.

Miss P. and I had flown through the aid station at main bar. We were both not wasting any time. I did fill my pack up as it was getting low. We were now on our way to ALT 1. We had a few major climbs which seemed to have kicked my butt. I was struggling on these climbs. They just seemed to go on forever. I ran when I could, then I thought I need to eat something, I ate a Honey Stinger Waffle and not long after eating it a girl in pink came running by me and I tucked in behind her and joined the train. I actually enjoyed this train. The girl in pink was holding a nice steady pace and I was right in the middle which forced me mentally to get out of what ever I was in mentally and run. And run I did. I looked down at my watch and were holding 9:30 10:00 minute pace. Pretty good, considering not to long ago I was hiking.

I held onto the girl in pink and our train became a train of 3 as others slowly dropped. When she passed  a runner I passed a runner not wanting to lose her. I just kept my eyes down and followed her feet. I just focused on her feet and kept thinking I can't lose her. The three of us talked a bit I told the girl in pink she was doing a great job and we just ran the sweet tacky single track together. She pulled me to ALT aid station where I downed a coke filled my pack with a little water as they were rationing it because they were almost out.

 I saw the girl in pink leave and I took off like a bat out of hell. I didn't want to lose her. I caught her again and thanked her and tucked right in step with her. We were on our way to Goat hill. A few other runners also tucked in behind me and the five of us were cruising. I was focused on her feet when all of a sudden at mile 23 my right foot caught something and I was doing a super man with my face and chest almost crashing into the ground. Somehow I managed to stay on my feet. How I don't know. The girl in pink slowed down to check on me I yelled "I am OK." The runners behind probably couldn't believe what almost happened. I was just keeping things interesting for everyone. I knew this section was runnable. Very runnable. The girl in pink did a fantastic job keeping a nice steady pace. We ran most of the hills and were making some great timing. I did fall behind for a bit but I was fueling and I quickly caught back up. We passed a few runners on this section and the miles kept ticking by.



Once we verve off the single track and onto the fire road on our way to Goat hill. I used this as an opportunity to take in some Tylenol, a salt and more fuel. I wanted to be ready to tackle goat hill. And tackle goat hill I did. I powered up it without having to rest. I just kept hiking as quickly as I could. I passed a few runners and just put my head down and kept hiking. As I reached the top I had also reached the marathon point. 26 miles and I was still feeling pretty good even after almost falling flat on my face at mile 23.

At the aid station I downed a coke and was off. I wasn't quit sure why people were changing their shoes because it was only 5 miles to the finish. I took off, I was tearing up the down hill section, I still had my quads. The only problem I had was in the footing. It was really muddy and I could have gone down at any second. One runner heard me approaching and quickly stepped off the trail so I could pass. I am so thankful she did because I don't think I could have stopped in time. Down down I go. Running the adrenaline was pumping my legs were moving as fast as they could go. Climb climb climb keep moving what ever I do keep moving. I saw the grandpa tree and knew 4 more miles to go. I am so close and I can make my goal of 6 hrs. I just know I can!

Down and up, I had forgotten that there is still a bit of climbing involved in this last section. But I kept moving. I tucked in behind some other runners and then they let me pass we were approaching the 49 crossing. I passed them and quickly caught up to another runner. He started cramping and let me pass. Before I left him I offered him some salt with some hesitation on his part. I explained we had at least 2 miles to go with one last major climb. The salt will help. I gave him some and I was off to the crossing. I had my eyes on the prize. The 49 aid station. I thanked the race officials at the crossing and flew into the aid station. I wasn't going to make the same mistake I did at TRT and blow through it. I stopped just long enough to down a coke and then I was off again.

I was only a little under 1.5 to the finish with one final obstacle. The last major climb. I ran what I could and hiked when I needed too. Then ran and repeated this process until I saw the meadow. Once in the meadow I knew it was a short distance. I just had to keep moving when all of a sudden my entire right leg up to my knee was in a mud hole and my right arm up to my elbow was in mud. What the F!#$???!!!!! I just ran into a shoe sucking mud hole. Luckily I still had my shoe on.

I pulled myself out and kept moving. I washed the mud off of my arm. I was thinking I can't cross the finish line looking like this. I know probably not what I should have been thinking but I was. I didn't bother with the mud on my legs I just kept running knowing the prize was near. This finish. I crested the hill and I could see the finish across the way. Two more right turns and I would be there. I hit the home stretch, putting it into another gear. One I didn't know was there. I hit the last turn saw the time and hit another gear. I was going to make it. I crossed in 5:59:03.

I did it I finished, but not only did I finish I finished under my predicted goal time. Wow what a day. I believe that I executed my race plan. I fueled well, when I realized that things were off I fueled some more instead of just carrying on. I was able to recognize and course correct. I hydrated out there I had to fill my pack 2 times and I also took in the right amount of salt. All in all I am very pleased with my results and now I really can't wait to see what the rest of the year has to offer.

Thank you to my awesome Training Team/Coaches Anthony, Kirk, Jenny/Lily my massage therapist for always fixing me and my fellow trail runners and family. I run because you believe in me which makes me believe in myself. Thank you for being so supportive.

Food Intake: 6 Gus the entire day (flask full with some water)
                     3 PB&J squares
                     1 Honey Stinger Waffle
                    5 dixie cups of coke
                       -2 main bar
                       -1 ALT
                       -1 Goat Hill
                       -1 49 crossing
                    3 salts
                    2 Tylenol at the start and 2 more on approach to goat hill (mile 25ish)

Way Too Cool Training Run

The plan for today's adventure in Cool was 23 miles of the actual Way Too Cool course. I heard there was going to be well over 100+ ultra trail runners out on the trails today. Wow!!! That is a lot of runners and I will say that it appeared to be that many runners out there. The morning started with me meeting up with Miss P. and then car pooling over to pick up Lily who was ready because I told her 6 when we actually weren't going to be there until 6:15. Hehehe!!!!!

 Off to Cool we go!

This run I was wearing my new Salomon hydration pack for the very first time. The Fleet Feet Ultra group was interested in my new pack along with other trail runners on the course. It was a great conversation starter, and my favorite feature today was the whistle, which I blew crossing hyway 49 both times, and I even gave Miss P. a little song for all too hear when we were nearing the end!

Before all of us runners took off James B. who had organized this run gave us all a pre-run briefing but I was so cold that I huddled together with Wonder Woman, Miss P., GPS Michelle and Power Girl. It was probably in the 40's at the start. We started running because we were cold and the best part was we had a nice open dirt road, no congestion as we were the first runners out of the gate.

Yes, we did get passed but I am Ok with that. Wonder Woman made a joke that I was the Kitchen sink because of all the pockets I had in my pack and what I was carrying which I didn't eat it all. I had sharkies, gu in my new flask and Honey Stinger Waffles. This pack is awesome and everything was easy to access and it fit nice and snug.

The first few miles flew by and it was also a nice descent to hyway 49 crossing (where I blew my whistle, the non official crossing guard) and quarry road. Once on Quarry road Wonder Woman took off and I never saw her again. I enjoyed running with Miss P. who kept encouraging me along the way and every now and then Hawaii Mark would make an appearance! Quarry road is very runnable, it has a rolling terrain and a few steep climbs but overall it is very runnable.

The steep climbs I used as an opportunity to fuel, only I had forgotten to put some water in my flask so sucking the Gu out was a workout in its self, so I opted to eat a Honey Stinger Waffle that Miss P. offered and a salt tab. We were about an hour in the run and where making some good time.

Miss P. in the distance!

After quarry road we hit some nice single track and Miss P. was gone, but not to far ahead. I could see her neon arms. She also stopped for a photo opportunity of this gorgeous water fall. Thanks Miss P.

Pretty

The single track was great. I found a great rhythm and actually had a pretty great pace going in this very runnable section with a few small hills. I had such a good pace going that no one wanted to pass me. I offered, but they all said no, pace is just fine. Pretty soon though the tough climbing was going to happen. Up dead truck I went. I did see the truck over the side, but I am sorry I didn't get a picture. When I saw it I actually couldn't believe it.

Up dead truck I go, and it was a major climb. It just kept going, but I kept moving forward. I kept moving knowing it had to end, but it didn't it took forever to get up. My legs were feeling this climb, and I knew I needed to get some more fuel in me. The climb finally ended and the sweet single track was back with a nice gradual descent. Down, down, down, I go. and then up, up, up I go. I fueled some on this section, I took in some more Gu and inhaled a Honey Waffle Stinger. By fueling that helped my legs feel better and I knew I could make it to the second aid station now with no problems.

At the second aid station Miss P. and Power Girl were there. At this point, I took off my arm warmers and put my gloves and arm warmers away and Miss P. was kind enough to get some water in my flask so that my Gu would come out easier. I ate 2 paydays and off we went.

Thank You!!! Power Girl in the red shorts!

The second half Miss P. let me lead and set the pace. It was great running with her. We talked when we felt like it, walked when I needed too and really just enjoyed being out on the trails. I knew that Goat hill would be coming so I was really focused on trying to get the fuel in my body as I thought my fueling was off just a bit.

The second half before goat hill has a nice gradual descent with a few climbs. It seemed that I was expecting Goal hill far before it actually showed up. I was a little directionally challenged and I also tripped over a HUGE BOULDER little rock that almost tripped me up. Hmmm, maybe I need some Gu. Yeah definitely need a Gu. Soon enough Miss P. and I crossed the little bridge and turned left and the fire road that would take us to Goat hill. I used this fire road to take in some more Gu, a s-cap and some Tylenol. My legs were feeling a little achy and I thought the Tylenol would help loosen them up.

Miss P. and I tackled goat hill. It is a very steep climb but a short climb at that with a little 20ft section that is runnable and then more climbing. Here is where GPS Michelle  now known as Stealth came from out of nowhere and was right on our heels. Once we were on top we took a moment to unload our legs, I stretched took in some more Gu and talked with Stealth before she continued on her way. Miss P. and I headed down, I new from this point it was maybe a little shy over 5 miles to the finish.

The miles today seemed to tick by so quickly. I mean 10 miles came and went and then we were at 14 and next thing I knew we had 5 miles to go. We had a few small descents followed by some more climbs. Here I thought it was all down, but nope we had at least 3 more mild but steep climbs to go. I saw that grandpa tree was up ahead and told Miss P. we had a little over 4 miles from this point.

The landmark I was talking about

Which is good information to have come race day. The tricky part is there is one major climb before the finish. We kept going down ever so tenderly as the terrain was pretty steep and tricky I didn't want to lose my feet and I knew my quads at this point could only take so much more. My toes were hurting the most followed by my blister. But nothing I could do about it besides keep going.

Soon enough I could hear the cars and knew we were just shy of 2 miles to the finish. As we crossed hyway 49 I became the unofficial crossing guard and blew my whistle. I found it fun and uplifting! Once we crossed safely we had the last major hill to climb. This climb was really technical with a ton of rocks, erosion, and mud. Be careful here as I almost lost my shoe in the shoe sucking mud! We hiked as quickly as we could and then the most beautiful sight in the world today, the meadow. We were so close we could taste it.

We were so close in fact I blew Miss P. a little song on my whistle and I hummed the main chorus to Rocky!!! The whistle blowing and humming were so encouraging that as I rounded the corner to the main stretch of the finish I took off. My legs had a new life and I ran the last portion just as I started with strong legs. What a fantastic run. Thank you Miss P. for running with me I enjoyed the company out on the trails and I enjoyed the laughter as well.

I learned a few lessons on this run. First, I probably should have started my food intake a little earlier. I think I became caught up in everything, but once I realized what I did, I focused on my fueling and that helped during the second half. I also should have put some water in my flask. This way the Gu would come out easier and I wouldn't need that straw (which I didn't have). I believe my salt intake was spot on. I didn't seem to be puffy at the end, but I think I needed to drink more water at the beginning. All things considered I now have a stronger idea of what I can expect on race day and some things to be working on in the mean time.

A special thank you to James for putting the Way too Cool Training Run together, thank you to the volunteers at the 2 aid stations and a huge thank you to Anthony AKA Coach Nikon for taking the time and marking the entire course! It was fun had by the entire Fleet Feet Ultra group and 100+ other trail runners. A day where the sunshine shone down on us and smiles where had by all.