A look back

My husband and I have a New Years Eve tradition where we go to our favorite restaurant, sit at the bar, and while eating delicious tapas and drinking sangria, share our hopes and dreams for the upcoming year as well as reflect back on the one we are leaving behind.

The hubz and me at our fave post-hike joint, Blue Mountain Brewery

 Rusty, a mountain biker, wants "to do something epic. This is the year to do something big and not be a chicken." I want to build on my 2011 ultra season, and the lessons learned off the trail as well. Last year at this time, I decided that my mantra for 2011 was, "Welcome change, seek out adventure, take a risk at failure." As the months went by, I found myself going back to that mantra many times---as a wife, mother, daughter, and sister, as a teacher and coach, and as a runner. There were many changes to adjust to: the death of my father, a new boss, work stressors, and the fact that my children were growing more independent and relying less on me. I sought out new adventures---the 111 mile journey through Shenandoah National Park and the Lynchburg Ultra Series were the big ones--and accepted that failure was an important part of growth and something not to fear.

At the risk of sounding like a total self-aggrandizing idiot, let's just say that 2011 was my best year as an ultrarunner, as far as race results go. Not bad for an old lady. I set three personal best (PR) times at three distances: the 50K, 50 mile, and 100K++. I was really stoked about doing this because I was coaching myself and weaving together everything I have learned in ten years of running ultras. This gives me a lot of confidence as I stare down my 2012 race and adventure plans.

OK, enough about me. Let's talk about...me. Here are a few lessons from 2011 that I want to carry into 2012's big challenges, and that might also prove helpful to others who are seeking their own new adventures:

1. Less mileage is More (at least for me). I am 49 years old and this year proved to me that I could run fast and go long with an average of 55-60 miles per week. Granted, I am working on ten years of an ultra base, but it is nice to know that I don't have to crank out huge miles to run faster.

2. Hill repeats are the bread and butter. I ran a lot of 1:00-4:00 hill repeats on a runnable slope at least once every two weeks. These workouts gave me a ton of confidence and strength without spending a lot of time in the weight room.

3. The weight room is my friend. That said, I did go to the weight room at least twice a week for about 25 minutes. There I did classic core  and balancing workouts with the Bosu ball, Swiss ball, kettlebells and planks. I know a lot of friends swear by Crossfit, Pilates, Yoga...but this works for me, and is all I really have time for.

4. Swimming and pool running keep me sane and healthy. I am not a running streaker, nor can I ever envision myself running more than 4 days in a row. I would get terribly bored and burnt out. To break things up, I spend my 25 minutes in the weight room, then I go to the pool (in the same building, very convenient), swim about 1,000 yards easy, then pool run with a flotation belt. I don't do this for long (about 15 minutes is all I can handle) but I can solve many of my problems of the day by running up and down the lap lanes in the pool. Plus, it's very relaxing and stretches out my hips.

5. I don't need a track to run faster. For years I have been doing speed work on the UVA track. This year the track has been closed for a multi-million dollar upgrade, so instead I relied on tempo runs on hilly gravel roads, fartleks such as 1:00 hard, 1:00 easy x 10, and the aforementioned hill repeats on trails and dirt roads.

6. Inov-8 shoes make me run faster. Call it a coincidence, but ever since I started running in my inov-8 Roclite 268s, my turnover has been quicker and I have been running faster times. I really think they help me run more efficiently with a mid-foot strike. Plus they are comfortable as heck.

7. Running with a group a friends also makes me faster---and it is way fun. In 2011 the Charlottesville Area Trail Runners (CATs) became an organized, inclusive group that trained together and supported one another at races by crewing and pacing. One of my key workouts for Hellgate was a "Skinny B" workout with the fastest guys in the club. We ran in the dark for 1.5 hours at my tempo pace on rooty, muddy trails and then did a bunch of tough 2:00 hill repeats. It kicked my butt but delivered two weeks later with a Hellgate PR. Thanks, boys.

CATs at Mountain Masochist 50

8. Rest and recovery are the most essential part of the training cycle. This is a really hard concept for many ultrarunners to accept, but it is so true. In 2011, I took at least one and sometimes two full days off per week---that means no running, hiking, swimming or lifting. Nada. As a result I was able to train harder on my hard days without feeling tired or dead (except at the end of the workout).

9. Less racing is more--for me. My 2011 racing season was split into two: a spring season with the three  LUS 50Ks, each a month apart; and a fall season starting with the SNP run over Labor Day (not a race, but a hugely beneficial training weekend), and including Mountain Masochist in November and Hellgate in December. I did not race from the end of April until the beginning of November, but instead rested a ton, ran for fun, trained with friends, and spent time with my family. Racing from November through March seems to suit me best, and will be my routine for the next few years.

10. Remember always: Being able to run is a privilege. This is the greatest lesson. Thank you, David Horton, for reminding us all at the start of the Grindstone 100 this year, and every time we see you ride your mountain bike. Thank you, my wonderful family, for accepting my passion and supporting it. Thank you, dear friends, for your companionship on the trail and roads. Thank you for reminding me to never take running for granted.

The epitome of privilege: on the WS100 course above Lake Tahoe with good friends, 2006

What does 2012 hold in store? Stay tuned.

Happy New Year!

Time falls away at Hellgate 100K

I have been an ultrarunner for ten years now. It has been an amazing ride, filled with peaks and valleys of adventure, disappointment, satisfaction, fear, and lessons learned. The threads that weave the ultra community together are the shared experiences and bonds forged during training runs and races. We spend hours on the trail and during the post-run parties hashing the details of our favorites trails and adventures, and planning for the next one. Not surprisingly, many of my ultrarunning friends have a particular race that defines them, that they obsess over and look forward to more than any other. AJW has Western States, Gary Knipling has MMT, Keith Knipling has Cascade Crest, Steve and Deb Pero have Hardrock, Mike Bur has The Barkley, and I have Hellgate 100K.

I have run Hellgate six times, more than any other ultra in my career. For the first five, I became obsessed with breaking the 15-hour mark. In 2005, the "snow year", we ran on sheets of ice and over 6" of powder, and I finished in 15:56. In 2006, the "Leaf Year" we got to see the trail that was hidden from the snow...and there were leaves, piles and piles of them. I ran a bit faster, in 15:16. In 2007, the "Warm Year" I raced Rebekah Trittipoe for the last 6 miles and second place (my highest finish) in 15:36. In 2008 we had a full moon and excellent weather, and I just missed my goal with a 15:03. Finally, in 2009, I came rested and determined to break the barrier I had set before me and did just that in 14:58, but it took everything I had.

 After that race, I took a break from running the 2010 event. I wanted to jump off the intense cycle of focusing on time and splits and instead be part of the event in another, more relaxed way. I drove down on race morning to help my friend Stephanie Wilson achieve her goal of finishing, which she did in strong fashion in 17:01. I took photos, ran the last six miles, and hung out at the finish helping runners get food and showers. I loved being on the other side, but I missed being "out there," and knew that in 2011 I would be back.

My CAT friends Jen Nichols, Mike Stadnisky, and Christian Dalhausen were entered in the 2011 race and their energy and enthusiasm about the event got me fired up. There is nothing like being a Hellgate newbie, and I had a blast training with them, answering questions about the race, the trail, and what to wear and eat. I knew the special adventure that awaited them, and it was so much fun to be part of their preparation---perhaps that is the teacher and coach in me. We decided to start together, to run easy to Camping Gap (mile 13, about 3 hours in), and then go our separate ways if needed. Most importantly, I decided to not look at my watch for the entire race, and to just run on feel (aka "perceived effort"). This would be a huge challenge for me, as my watch has always been an integral part of my racing plan---I needed to know my splits so I could adjust accordingly...or so I thought.

After we sang "Oh, Canada" and "The Star Spangled Banner" we were off at 12:01 am. Jen, Mike and I maneuvered through the pack with Christian not far behind, and soon we were climbing together up to AS 2, Petites Gap. The moon was out, there was no wind, and the long climb up the mountain warmed us up. In and out of the aid station, we bombed down the single track of the Terrapin Mountain course and soon were climbing up to Camping Gap. Jenny had fallen behind a train of runners, and Mike was pulling me up the mountain. We turned off the lights and enjoyed the moonlight. It felt easy. I wondered what time it was and then told myself to let it go, and we ran down the Promise Land section where Mike pulled away and I was alone.

Sunrise over Headforemost Mountain, mile 25

Since I didn't have my watch, I used the moon and the sun to help me predict my pace. I knew that if I came into Jennings Creek (AS 5) in the dark, then I was moving well. I saw our super crew Bob Clouston and Drew Kreuger and they looked surprised to see me: "Don't tell me what time it is!" I laughed/pleaded. And, they didn't, instead directing me to the pancakes and eggs and wishing me well. After Little Cove Mountain (AS 6), Kristen Eddy passed me with a smile and a greeting, so I knew I must be moving well (Kristen is a national class adventure racer and very fast trail runner). Hmmm, I thought. If I am near Kristen, then I bet I am in the top 5! This was exciting given the strength of the womens field this year. So, I made a little deal: I could look at my watch at mile 40 (just once) so I could get a sense of where I was. I would be absolutely thrilled to be near 10:10 am (my fastest split to that AS). Just as I was entering the AS, I looked down and the time read: 9:53. YOWZA!

Horty greeted me with a shout,"Fourth Woman!" and I was in and out in a flash. Bob had a delicious burger waiting as well as a full bottle of Perp, and then I was off. No more checking of splits, no more looking at the watch...just run! And run I did, as well as think about why I had been able to run the first 40 in such a fast time. I believe it was a combination of Masochist fitness, trail knowledge, nutrition (I ate and drank almost 4,000 calories for the 66 miles), and most importantly, letting go. Letting go of pressure, of time, of stress, of the past...and being fully present. Letting go.

The rest of the race went by in a blur. I was thrilled beyond belief that I would be able to run in the solid 14s for the first time in my Hellgate career. Alyssa Godesky passed me on the last climb looking really strong, and I wished her well as we hoofed it up and over the parkway for the final downhill. The sun was higher in the sky than it had ever been before on this downhill, and I took it all in as I approached Camp Bethel and the finish: 14:41, fifth woman, and a 17-minute PR. But who's counting? Not me.


This is a retrospective I made of Hellgate in photographs and video, from 2005-2008. Take a look. You might recognize West Coasters, elites, VHTRC buddies, and long, lost friends. I watch this every year as I get ready for the race, as it reminds me of why I love it so: the people, the trail, and the adventure. And the music says it all.

Thank you, David Horton, and all the Hellgate volunteers who make this event possible and so very special.

"Let it slide
let your troubles fall behind you
let it shine 'til you feel it all around you
and I don't mind
if it's me you need to turn to
we'll get by
it's the heart that really matters in the end..."

-Rob Thomas, "Little Wonders" .

A Race Within a Race: Masochists 2011

On Saturday I ran the Mountain Masochist 50 for the fifth time. I love this race for many reasons: the gorgeous fall foliage and views from the ridges; a course that has been more or less the same for 29 years; a great mix of technical trail, jeep roads, and lots of climbing (over 8,000 feet); and the wonderful friends and memories I have made over the years as a runner or crew member.

In 2003, "Masochists" (as it is known by the old guard) was my first 50 and I suffered greatly in the second half to finish in 10:25. I was injured in 2004 but was able to crew for my friend Mike Broderick and join many of my VHTRC brethren for a great reunion, which Anstr Davidson documented with an entertaining reflection on the race, its history, and David Horton. I came back in 2006 with more experience and proper training to run a 9:40, but felt horrible at the finish with toasted quads, and in 2007, I trained all year for a PR and was able to get it on a perfect day in 9:34:18. I then took a few years off from the race to run Grindstone 100 before venturing back in 2010.

Mike Broderick on the Wild Oak Trail, 2004

 Last year's race was bittersweet. We lost Mike to stage 4 lung cancer the day before the race (and his 53rd birthday) and I was determined to run as he would have wanted me to---within myself, smart, and patient. Mike was a beloved ultra and marathon coach who had trained hundreds of runners with that same philosophy, so with Mike's voice inside my head and spirit urging me on, I ran a 9:34:41, close to a PR but off by 23 seconds. I was thrilled to have come so close, but also emotionally drained and not in a huge celebratory mood, so Rusty met me at the finish line and took me back home...with a stop at Blue Mountain Brewery just a few miles away, of course...

This year, Masochists presented a new challenge: the final race of the Lynchburg Ultra Series (LUS). I had never been able to run the LUS due to schedule conflicts, so I was excited when the race dates worked out in my favor. I wrote on this blog in January that I wanted to "welcome change, seek out adventure, and take a chance at failure" in 2011, and this mantra has guided my training and racing decisions all year. The first three races in the LUS, Holiday Lake 50K, Terrapin Mountain 50K, and Promise Land 50K reward leg speed and turnover, while Masochists favors strong climbing and overall endurance, so I knew I had my work cut out for me. By the end of the spring season, I sat in second place among the women in the LUS standings, just 13:14 behind 22-year-old Jamie Darling, an up-and-coming LU graduate.

The concept of running a race-within-a race is really fun and satisfying, as many of my ultra buddies can attest. The challenge of going for an age group or overall masters win keeps training interesting and fuels motivation on cold dark mornings in the winter. Being only 13:14 away from the overall LUS title gave this year's Masochists training a little more of a focus on developing speed and strength for the the last miles when I seem to fade. My SNP adventure run in September gave me a huge confidence boost, as did a hard run on the Wild Oak Trail, the Buck Mountain Half Marathon as part of a 23 miler, and pacing Rob Colenso at Grindstone, where I was on my feet for eight hours. I also ran a lot of long runs incorporating marathon and tempo pace, and lifted at least twice a week, focusing on core and upper body strength.

CAT members Harry, Drew, and Cristina Krueger

However, the best decision I made was enlisting Harry Landers as my "handler" (another old-school ultra term for "crew"---a throwback to the 100 mile endurance horse races). Harry volunteered to help me on a whim about two weeks before the race, and I gave him my instructions for getting me in and out of the aid stations quickly. When I arrived at Long Mountain aid station (about 27 miles into the race), Harry told me where I was among the women (ninth), that there were two ladies just ahead, and that I was gaining on them. Perfect! I love climbing, and particularly love climbing the next section, Buck Mountain. The theme from "Rocky" plays on an endless loop from the aid station 3 miles away, and there are motivational scripture passages that greet the runners as they climb. Just like last year, I found myself getting very emotional as I ran by, thinking of both Mike and of my father, who had passed away in October after fighting pulmonary fibrosis for over six years. Regis Shivers, Jr. was on the trail just ahead and it was comforting to talk with him, as his father had died six years ago after struggling with cancer.

Leaving the Loop

 The next section after Buck Mountain was rolling, runnable trail and jeep road, with leaves falling all around and the sun shining, so with two Angels on my shoulder, I wiped away the tears and went to work! I eventually came upon Jamie and my friend Meredith Terranova, whom I met at Masochists in 2007, and both seemed to be having a tough day, so after chatting a bit I made my way up the mountain. I was feeling great and climbing well, and looked forward to seeing Harry again at the entrance to the Loop at mile 35. The Loop gets a bad rap, and I can see why. The first few miles were great running, and then it got rocky and technical. This would be the first technical trail of the day, and I found myself cramping a bit as I descended some slippery scree. It was the highest point of the race, so more climbing was involved, often over slippery leaves. My experience has been if you are on the edge of having a tough day, the Loop will either make or break your race. Fortunately, I managed to run it in under an hour and pass two more women as I was leaving, so I got a shot of adrenaline when I saw Harry and grabbed my bottle of Perpetuem. He told me that I had gained 4 minutes on Jamie, but this meant I still needed to run hard all the way to the finish to get beyond the 13 minute spread. Time to hammer!

The last 10+ miles of the race are a mix of long downhills and steep climbs on dirt road, and then a long, tough section on leafy trail. This is traditionally another place where MMTR races turn ugly, and I had prepared for this in my training. I knew that keeping my pace strong and close to my PR splits would be the only way I could make good time. I cranked up the iPod shuffle and the songs that popped up were great omens..."Clocks" by Coldplay, "Almost Home" by MCC, and "Little Wonders" by Rob Thomas (and my ultra anthem) came up 1-2-3 and I was hammering (at least it felt like it). I hit the last AS right on PR pace and thought, "Hmmm...I may have another chance at breaking 9:34:18 this time..." but then I told myself, "Shut up and run!" This became the mantra for the last, long 3+ miles to the finish. I hit the one-mile-to-go mark in 9:25ish, knowing that I just needed to run marathon pace to get the PR, and 7:45 later, that's exactly what happened, in 9:33:31!

At the finish, with Horton and Ashley double-checking my time

Horton yelled and pointed at me at the finish, most likely thinking, "I can't believe she is running as sixth woman when I/Clark seeded her 11th!" HA! I pointed right back at him, thanked Clark, and promptly lay on the grass, waiting for the rest of the field to arrive. This was the best part of the day: cheering for friends as they made their way down the road, digging deep for the PR, the top-10 placing or the final cut-off time. Everyone had a story and you could see it on their faces, in the way they ran, sprinted, or cried at the finish. Meredith arrived with her huge trademark smile, and Jenny Nichols, who came up to train many times with the CATs and VHTRCers, cruised in with a huge PR and for the final top-10 spot with the biggest grin on her face. I was so happy for her!

Jenny and me

 When Jamie arrived just a few minutes later, Horty and Clark went to work adding up our final LUS times, and when it was over, I had crept ahead by just 1:08. Jamie had worked incredibly hard and was visibly drained, and I am sure bummed that this "old lady" (as Horty likes to call me) was able to pass her in the standings. But she was very impressive with her 1:30 Masochists PR despite having a tough day, and she made me work for every minute of my race. I have written before that I relish the opportunity to race with other women as they always make me bring out my best, and this was no exception.

The rest of the evening was spent cheering the final finishers, road-tripping back to Lynchburg and the awards dinner with CAT friends Q, Bob and Joey, and enjoying the camaraderie that comes after a race like Masochists. Clark had told us at the pre-race meeting that 2011 may be the last iteration of this particular Masochists course due to Park Service pressure, so next year we could have a slightly altered course or something dramatically different. But what will remain the same? Running 50+ miles in the Blue Ridge mountains in November, chasing PRs and cut-off times, sharing race stories at the finish line, and being part of another Mountain Masochist with good friends, new and old.

Charlottesville Area Trail Runners (CATS) at the finish

Happy Trails!


Photos by Brock Nichols and Christian Dalhausen

Privilege

Runners await the start of the 2011 Grindstone 100

At the start of the fourth annual Grindstone 100, David Horton said a prayer that set the tone for the entire weekend. He prayed for the safety of the runners and crews, and then gave thanks for the privilege of being able to run this race.

Privilege.

For those who can run long distances in the mountains over trails, in beautiful weather surrounded by the support of family and friends, it is truly a privilege.

With Drew and his pacer Bob. Grindstone was Drew's first 100

 To share training runs and racing plans, give advice and tips, offer pacing and crew help to newcomers...

Clark Zealand, David Horton, Andy Jones-Wilkins

To befriend some of the greatest runners in the sport (who are humbled by the same injuries that plague the rest of us)...

Dowells Draft, mile 20/80

 To spend the day in the mountains with nothing to do but run, hydrate, eat, and enjoy the views...

View towards Elliott's Knob

To pace a friend in his second 100 miler, sharing news of the race, reminding him to eat and drink, and joining in as he hammers past at least 15 runners...

Rob Colenso at Lookout Mountain aid station, mile 72

                                      
                                         More than a privilege. An honor.





Congratulations to all the Grindstone runners and finishers, especially Drew Krueger and Rob Colenso!