Ultra Crazy Runner

October 9, 2019October 9, 2019

FKT

Last weekend for my long run, I decided to set an FKT (Fastest Known Time) on the Lakelands Trail. This gave me the opportunity to have a little fun with my run. I decided someone has to be the first to set the FKT so why not today?

I had Derek drop me off at the trailhead in Stockbridge, Michigan and ran unsupported to Hamburg, Michigan. It was a beautiful day to run: It was in the high 50’s and cloudy when I set off. I love the thrill of getting dropped off somewhere to run to a destination. I headed out with my Nathan Vest with four hydration bottles filled with Tailwind and some spare Tailwind in ziplocs just in case. The Lakelands Trail is a beautiful scenic run on a rail trail. It started off in Stockbridge with a paved path and turned to crushed limestone.

I hit Gregory in no time and was feeling great. There I was able to make a pit stop to the porta potty and switch my hydration bottles out.

Headed for Pinckney, I got a text from my nephew, Kevin sharing stats of the U of M Football game. As I ran along, I texted back and let him know he would have to keep me posted as I was on my long run. I am always surprised how few people enjoy this section of the trail as it is so peaceful and serene. Today I decided to count the humans and animals along the way to pass some time.

Between Gregory and Pinckney, I had to make a couple quick stops to adjust a leaky water bottle. When I got to the Depot Trailhead in Pinckney, the sun was starting to peek out and warm up a bit so I was able to take off my light windbreaker. The trail had turned back to pavement.

Before I knew it, I was at the trail’s end in Hamburg. At this point, I stopped my new Garmin 945 that I purchased the night before at my favorite running store, Running Lab. I quickly took some photos and restarted my watch as I still had some miles to put in before my long run would come to an end.

But before I started off, I got a text from Kevin again that U of M had won: this added to my running enjoyment. I headed back to Pinckney and returned back.

My plan was 5 hours of running that day which would get me around 33 miles. When I thought I had finished my 5 hours, I looked at my watch and noticed I was at 31.5 miles. I thought it odd because I had been on pace for around 33-35 miles and wondered how I had slowed that much. I went home a bit dehydrated and tired. I reviewed my stats when I got home and realized I mis-calculated my time (rule number one…never do mental calculations on long runs). My new watch did lap times for every hour. I remember my watch reading 3:27. I calculated that as 3 hours 27 minutes when it was actually 3:03.27. Oh well, I got in 31.5 miles which was short about 2 miles. I guess sometimes things don’t go as planned. I look at each training run as a learning lesson to put in my toolbox for race day of the do’s and don’ts.

Fast forward, I submitted my time to fastestknowntime.com and received feedback that I had the fastest known time for the section of Lakelands Trail from Stockbridge to Hamburg. Hmmm… I wonder how long before someone breaks that time!

Oh and now for the facts…. I counted 49 people, 10 dogs, 1 live chipmunk, 1 dead chipmunk, 1 red squirrel, 1 black squirrel and a Blue Jay during my FKT. People often ask what I think about during a long run well the answer is usually nothing, but Saturday I tried something different!

September 24, 2019September 25, 2019

Crewing the Hallucination 100

Recently I was given the privilege to crew for my friend, Charles for Run Woodstock, Hallucination 100 miler. I sort of nudged Charles to run a 100 miler: He started getting the bug after I finished Hennepin. His last 100 mile race was in 1998 where he ran Rocky Raccoon 100.

When I first agreed to crew, I hadn’t given it much thought the enormous responsibility you take on. As the race neared, I spent some time thinking just how important my crew was during my ultra events. I thought about what was helpful, things that I needed to get me through, and things that I could do without.

I started asking Charles questions. I wanted to know what would motivate him and where the limit was. It’s a fine balance when you get in the thick of an ultra race where you are testing your body and mind to the limit. You want support and encouragement. You need someone to be there to keep you tough, but not over the top because let’s face it somewhere during an ultra your mind is shot and you need a crew that can think for you and help you make smart decisions as you propel yourself forward one relentless step at a time.

Race week came and I was getting so excited for the opportunity to crew. I arrived on race day early enough to go to the race meeting and then send Charles off for the start. He showed me his drop bags and some of the supplies he would need. The race started at 4 p.m. so he would be facing a lap alone in the dark. The rule was pacers could start after 33 miles. The course is set in the woods so you can see your runner take off and come back in. So you wait and wonder and hope everything is alright during their long solo miles.

We had three pacers, Emma, Derek and me. The plan was for Emma to go first starting her lap around 1:30 a.m. So we waited while Charles completed his first lap. Each lap was about 16 ⅔ mile long. It was fun cheering him on as he came to the aid station. We supported getting him the supplies he needed and gently encouraged him to get going! He was off on lap number two that would end around 1:30 a.m. So Derek and I went home to get some rest with Emma taking the third lap. We agreed that she would contact us when there was about an hour to the aid station which would give us ample time to be back for my lap with Charles.

We arrived back at the aid station at about 6:00 a.m.anxiously awaiting his return. He came through at about 6:30 a.m. Again we helped get the supplies he needed and he grabbed some food from the aid station. One of the volunteers gently nudged Charles, “You know you aren’t getting anywhere standing here and eating. You can walk and eat.” So we were off! Now was my time to keep him going! We had a goal of getting in for this lap prior to noon. If he didn’t make the cut off then he would be moved to the 100k. We started out in darkness, but daylight came pretty quickly. As the light approached, Charles was able to pick up the pace. It is crazy how much you can learn about a person during a long run. Charles had unbelievable stamina to keep talking and I did a lot of listening as he told stories of his adventures of racing, hiking and mountain climbing. Oh, I forgot to mention it was my birthday so as we walked my phone pinged with birthday wishes. At one point my phone rang, I indicated it was my mom. Charles told me you gotta answer that. So I did and put her on speakerphone and shared that I was pacing Charles. Charles suggested they sing happy birthday. So my mom and Charles sang while we hiked along.

Near the start of our lap together, Charles was talking about gnomes and mushrooms. At this point I thought maybe the hallucination hundred was making him hallucinate. I listened and shook my head. I wasn’t quite sure what to believe. And then right along the trail I caught glimpse of a gnome and Charles pointed out mushrooms that he claims were popping up as he ran.

As we approached the first aid station, I was asking Charles what he needed. I wanted to try to be as efficient as we could at the stops to be sure to stay on pace. We were on a tight schedule. Charles grabbed some coffee and coke and a few chips. Then we moved along. At one point, I realized he was not taking in much fluid so I reminded and encouraged him to stay hydrated. I also reminded him to take in some electrolytes and GU. I noticed shortly after he picked up the pace a bit.

We came to some areas where a few races were coming together so we were able to cheer on fellow runners. This is a motivating part of a race when you actually are able to see others runners and can encourage each other. I find this more prominent in ultra races. Everyone is supporting each other to finish! During this point we hit a gravel section where we were able to pick up the pace a little and I was able to text to check our pace to be sure we were on target. I text Derek and he said it was going to be tight and told me a pace. I quickly started to panic a bit and wasn’t sure if I should tell Charles the news that it was going to be close and we might not make it, but then I started calculating in my head and thought Derek’s numbers might be off and told Charles. We laughed as he was the one that had been working for now going on 15 hours and he could calculate better than Derek or me. So I could breathe again knowing that we were on target to beat the noon cut off.

We were getting close to finishing our lap, when we came across an unmanned aid station that had fortune cookies. Charles and I both grabbed one. Mine read, “Better aim at the moon than shoot into the well.” I found it fitting.

When we neared the finish of our lap together, I told Charles he needed to pick up the pace to finish as I had a reputation to uphold. He started picking up a bit and then we heard, “Go Dr. Steele”. That was all he needed to move him forward quickly to the aid station. “Go Chargers” he shouted. He came in with 9 minutes to spare and was quickly off with his wife and beloved dog by his side. Derek joined Charles and they were off for his 5th loop.

Charles had made 100k and was shooting for 100 miles. A couple miles in, I got a call from Derek asking for me to give Charles a pep talk. He was struggling a bit and was slowing down. I chatted briefly encouraged him and they went on. At that point, I noted they were on pace to make it in before the next cut-off which was 5 p.m. Time went on as Emma and I were anxiously awaiting. I got another call. It was Charles. He was thinking about quitting. Again, the role of a crew member is not an easy one. I didn’t want him to make a hasty decision so I told them to keep moving forward and I would do some calculating. They had told me approximately where they were on the course. I came to the conclusion that Charles was correct, at the pace they were going they would not make cut off. Charles shared that he had Le Grizz 50 mile coming up which was more important and would call it a day at 76 miles. It was a difficult decision for me to make. You don’t know at what point to push or what point to call it good.

Charles put forth an amazing effort that day. He logged 76 miles which was furthest since 1998. I call that a success! Of course the next week, he was already talking about and planning to finish Hallucination 100 next year at Woodstock!

Okay so enough about Charles, let’s talk about me. Crewing is a rewarding job, but with it comes stress and a big responsibility! Not to mention tired feet, and sore muscles that I didn’t know I had (which is interesting when you go a different pace than you are used to how that impacts your body differently). I am currently training for Tunnel Hill 100 and logging around 70 ish miles a week and one lap of 16 ⅔ miles got me!

June 1, 2019June 1, 2019

BAYSHORE MARATHON-Boston Qualified!

Last weekend, I had the opportunity of a lifetime, to run with my son, Riley. This was one of his Christmas gifts. I wrapped up a coupon that read 1 Bayshore registration+new running shoes + running with mom=PRICELESS. When I registered him, I didn’t even consider the possibility of us both qualifying for the Boston Marathon on the same day.

For this race, I decided to train using the Hanson’s Marathon Method which is now known as Luke Humphrey’s Marathon Method. I started the training in January with the intention of pacing a friend to Boston Qualify at 3 hours 30 minutes. She suffered some set backs with her training and decided sometime in late February that she wasn’t running or if she did it would be just to qualify so I decided if I was going to run Bayshore on my own that I would train to get a PR. This was my second marathon: I ran my first in 2013 in Concord, Michigan at the Wildlife Marathon. That marathon I decided about 4 weeks out to run it and finished in 3 hours 26 minutes. So deciding on a goal time 6 years later was challenging. I really didn’t know what time I could run it in. After my first marathon, I was driven to start running ultramarathons to see just how far I could run.

So I adjusted my goal training from 3 hours 30 minutes to 3 hours 15 minutes. I wasn’t sure if it was achievable, but decided to give it a shot. The Hanson’s plan is based on the philosophy of training on tired legs or cumulative muscle fatigue. The plan consists of 6 days of running with a variety of easy runs, a long run, tempo run and intervals. My body adapted well to this training style; however, it was somewhat mentally fatiguing switching gears from just getting in miles to train for my hundred to working on interval and tempo training. What I was noticing as I was getting a couple months into the program is that I was feeling faster and comfortable at faster paces. So in early March, I decided to hire a running coach, Zach Bitter. He looked at my training plan which I was already a couple of months in: I shared with him my training and how it was going and he slightly tweaked it to increase my paces. By the end of the training plan, I felt strong and ready to go for my goal! Throughout my entire training, I relied heavily on using my arsenal of recovery equipment: Hypervolt, Cupping Set, and Air Relax compression boot: These kept me injury free with the exception of a slight pain in my achilles which I learned was due to a tight hamstring.

My son, Riley had a training plan of his own. He is 22 years old and independent, determined to layout his own plan. I teased him that I knew he would start out ahead of me, but I wondered who would cross the finish line first. Throughout training I would offer words of wisdom with his training sessions, recovery, and fueling. On race day I learned he did listen to my suggestion for fueling and it worked for him!

The day of the race, we awoke to thunderstorms in the area. The race was scheduled to be on time, but I was skeptical looking at the radar. We arrived the the Traverse City High School where it was raining, but warm. Riley had a few friends also running the race so we took shelter and hung out with them until it got close to race time.

I took off on my own to do a mile warm up and get my focus on. My husband, Derek and Riley’s girlfriend, Mckenna were going to points on the course to provide our nutrition/hydration. I checked with with Derek prior to heading to the start line to see if he was in position at mile 8. I drank a bottle of Tailwind knowing that I would want to refuel in about an hour.

We got to the starting line and I went in between the 7 and 8 minute pace signs, my plan being to start out at 7:20 and then making adjustments as needed throughout the race. The rain stopped and I knew it was going to warm up quickly. I met up with a friend from Team Running Lab, Peter and we ran a few miles in close proximity. We were both unsure of what time we would run, but figured we would both go out too fast. Of course that is just what I did: I started at around 7:15 pace and found a group of ladies that started pulling me along so I was nearer to 7 minutes. I knew in my head I should probably stick with my 7:20 plan and go negative at the end, but it was hard to make that adjustment, so I stuck around 7:05-7:20 pace for the first 21 miles.

The course was an out and back which made it great to see runners and hear cheers from familiar faces on the course from Team Running Lab. As I neared the 1/2 marathon mark, I saw a friend of my son’s and cheered him on. Then I saw Riley, he looked strong (I learned later he ran negative splits.). I hit the 1/2 feeling good at about 1 hour 34 which was a PR for me. I was hoping to hold the pace: I was well under my target.

I took in nutrition around miles 8, 15, and 19. This plan was working well until I hit mile 18 and didn’t see Derek: I was in desperate need of some hydration and electrolytes and this caused me some panic. I stopped and text him to see where he was. He was a mile out. When I got to him I recomposed, took in nutrition and extra electrolyte tabs (It was hot and humid and around 70+ degrees). Looking back at my splits, I noticed I suffered a loss of a few minutes with my hydration stops which I will reassess prior to my next race.

I was struggling a bit with hydration, heat and mental doubt around mile 22. This is when I came up on a couple of Riley’s college friends. I thought to myself do I do a sneak attack by them or run with them. I went with sneak attack and they noticed me and said hey and I waved hey as I ran by. When I got to mile 24, there was a beer station decked out with flamingos and fun! I wasn’t sure if it was a good idea or not, but I read where Camille Herron drinks a beer at a certain point in her races so I thought I might as well give it a try. I took a small shot of beer and was off: in hindsight it wasn’t a great idea it slightly bothered my stomach, but I was able to push through.

In the last mile, I went back and forth with another lady. After looking at results, my time ended up being slightly faster even though she finished right ahead of me. My finish time was 3 hours 15 minutes: I reached my goal, but finished feeling with a bit disappointment with questions in my head. If I had ran with my initial plan, would I have been faster? My competitive nature had my mind spinning and ready for a challenge to run another to finish nearer to 3 hours. Then the exciting news, Riley finished with a time of 2 hours 51 minutes. We both qualified to run the Boston Marathon. We are still undecided if we will actually run Boston, but feel honored that we both qualified and on the same day! I will forever cherish the moment.

April 7, 2019November 23, 2019

Teamwork is the Best: Angel Runners

Today I had the opportunity to participate in the Big House 5k at the University of Michigan as an Ainsley’s Angel runner. I am so thankful for these opportunities where my passions of running and special education collide. Running has brought me many things in my life and this is just one more unique experience I have been blessed to enjoy. Along with that I have gained two great team mates, Andrew and Russ. You really learn what teamwork is all about when you are pushing a chariot together. Of course we started out saying, we are going to “take it easy” today, but then when we hear start, the three of us being so competitive jump quickly into race mode.

Prior to the race, we decided to take a “quick” warm up jog. Well we ran all around the Big House in awe of our upcoming opportunity to run through the tunnel. As we made our way around, we were sure that we would have time to go around and then back to the race start. As we went to make our last turn and almost to the start, we got funneled into the huge crowd of over 8500 participants making their way to the start line. We quickly realized we weren’t able to wait in the line so we decided to find another route well after a few attempts of getting out and coming to a gate, we finally found our path to freedom and back to the start line. I heard another runner joke, “the U of M penitentiary”. We were definitely safe and somewhat imprisoned, but needed a quick escape to the start line! Once out we weaved our way along a crowded road and sidewalk to the front of the line about 45 seconds to the start. Our hearts were pounding and ready to go. The crew was a bit stressed and worried we weren’t making it back, but Team Dave had it under control.

We got off to a quick start and encountered what seemed like a very long hill with Andrew seemingly effortlessly pushing as Russ and I paced along with him. Since this wasn’t our first time as “angel runners” we developed a plan ahead of time to take turns pushing with short intervals. So about every 400 meters or so we took a turn of pushing the chariot. With my size pushing the chariot is challenging. I feel like I am in running in slow motion, but I have no worries because I have the backing of my team whenever I need. We plan ahead as we round corners and Andrew or Russ take over because I don’t have the leverage to make turns. This is what teamwork is all about, supporting one another and encouraging each other.

We were easily in the lead and the streets of Ann Arbor were quite desolate this morning, we decided either everyone was running the race or the students were sleeping off hangovers from the night before after the Final Four game. Then all of a sudden we came by an area with a bunch of U of M students cheering us on. We thought that is so thoughtful of them to come out and cheer and then we heard the fire alarm. Apparently, they were woken by the alarm and had to escape. All was good and it made for a nice impromptu cheering section.

It’s funny the different mind set with running a 5k compared to the ultras I have become familiar with. Just when I think I can’t keep this pace up, I’m like only a half mile left. At this point the top male runner flew past us. We tried to hold off the top runner, but we still finished first with the chariot and in the top ten overall.

One of the best parts of the day, was meeting Dave and his family. It felt great to be able to support Dave in his first 5k event with a win! His wife shared that it was exciting to see him smiling as he crossed the finish line. She knew he loved it! I look forward to participating in more Ainsley’s Angels events with my awesome team mates, Andrew and Russ. I know I couldn’t do it without them! Also a BIG shout out to PJ the Michigan Coordinator for Ainsley’s Angels, none of this could happen without him. He spends countless hours putting these opportunities together for athletes and their families!

March 20, 2019March 20, 2019

Breaking a Record: I Want Purple Tulips at My Funeral

One of my most memorable moments of coaching was the day one of my runners, Haley broke the school record for the 1600 meter run. I started coaching Haley when she was in fifth grade when she didn’t think she could run more than a ½ mile without wanting to walk. Then as a 7th grader she decided she was a runner. At the beginning of the season she was running the 800 meter well. So after a couple of track meets, I suggested for her to run the 1600 meter. I thought if she did she had a great shot at the school record. When I asked her to run the 1600 meter, she responded, “I want purple tulips at my funeral.” I assured her that she could complete the 1600 meter. I then started telling her about the possibility of the breaking the school record. Haley was a very competitive girl: I knew this would drive her to run it. She agreed to run it so I gave her some strategy tips.

On the day of the meet, the girls and boys were scheduled to run in the same event which was the perfect opportunity for Haley. I knew beating the boys would drive her to the record so I told her which boys to tuck in behind so she could run a sub 6 minute 1600 meter. Haley was nervous, but without saying I think she was excited for the chance at the record. Haley came from a line of successful runners in her family. She was a very coachable runner: as I stood along the side line she would listen and respond to my cues. The first two laps had her in perfect position as she came around headed into lap 4 I told her it was time to go: If you go right now you can go sub 6. Haley has more guts than most runners I have ever met. At that moment , she dug deep and took the last lap at full force. She finished with a sub 6 minute mile, breaking the school record passing boys that had been trying to break 6 minutes all season.

As Haley crossed the finish line giving it her all, I ran over and presented her with purple tulips and congratulated her. She went on to set the 3200 meter record, 3200 meter relay record and missed the 200 hurdle record by .2 seconds. The day she decided to run hurdles, was not a decision I was prepared to make, but she asked if she could run hurdles. I told her I didn’t want to risk her getting injured: she had never tried hurdles before. Her dad was at the meet that day so I told her if her dad said she could I would let her. I didn’t think he would say yes so I thought I was safe. When her dad walked over, we asked if she could try hurdles. He responded by telling her to set up some hurdles on the infield and try it. She easily cleared the hurdles so her dad told her to try it. Haley was so excited to run the hurdles that day and to my surprise she narrowly missed another school record.

Haley continued her success as a high school athlete in track, cross country and soccer. We competed on different occasions at races and CrossFit workouts. Her competitive nature and guts drove her to some great athletic performances. One year at the Q-Town 5k/10k a race I directed she begged me to run the 10k so she could win the 5k. That year we shared the podium as the overall female runners, Haley for the 5k and me for the 10k.

At her graduation open house, Haley had her purple tulips proudly displayed.

March 13, 2019November 23, 2019

My First Ultramarathon: Driftless 50K Trail Race

In the fall of 2015, I ran my first official ultramarathon race in Hillsboro, Wisconsin on Wildcat Mountain at the Driftless 50k Trail Race. This was a quick decision for me as my husband was headed to Wisconsin for a business trip and I said I would tag a long if I could find an ultra: I signed up on Tuesday and raced on Saturday.

As we neared the site, I was anxious about the stories Derek’s friend shared the night before: He shared about his concern of his wife running alone because of mountain lions and bears in the area. I looked down as we spiraled along a curvy road to the race start and I was sure that I saw some big black bears. I was freaked out and told Derek that I thought I saw bears and I couldn’t run if I did that I would be too scared. So he turned the Jeep around so we could go see the “bears”. Well the bears ended up looking alot like black cows: We got a good laugh out of that. We arrived at that the start line and packet pickup. It was a rustic site, where we could pick pretty much where we wanted to camp. We decided to set our tent right beside a bubbling river which was peaceful all night long.

In the early morning, I arrived at the start line with anxiety and excitement. I met Amy, a nurse who was an experienced ultra runner and decided to run along with her. She shared of the several races she had done. So we started off at a pretty slow pace, I wasn’t quite sure how fast to run as this was my first ultra trail race. Prior to this I had ran a 40 mile ultra run with my friend Teddy so he could run 40 miles prior to his 40th birthday: We created our own path and ran it alone from Kalamazoo, Michigan to South Haven, Michigan. So this was my first experience actually running an ultra distance alone and racing. I was surprised when we started out and within the first mile, everyone started walking up the hills. I had read about this strategy, but being the competitive person that I am this was a difficult mindset for me to adjust to, but being inexperienced I decided it may be in my best interest to follow their lead. After awhile, Amy told me I was holding back too much and I should run ahead.

I took off feeling strong and confident: My husband, Derek was my pit crew and had brought along his bike and drove our jeep so he could ride ahead and meet me at the aid stations. Not knowing what to expect with cell phone coverage we purchased two way radios to stay in contact. I quickly discovered I had no cell phone signal or two way radio signal. So as I ran along the trail I watched closely and carefully so as not to lose my way. The trail was randomly marked and I worried I had missed turns as I ran along. It was fall so there were leaves covering the ground and the landscape was beautiful. As I ran along I remember coming to a stream crossing and wasn’t sure if I was still on course. The further into the trail the more difficult the terrain became. I took a few hard falls from tripping on roots: I remember laying on the ground after having the wind knocked out of me from my fall not sure if I wanted to get back up. So in the back of my mind my entire race I thought about what Derek’s friend had shared about animals: He said that the mountain lions were in up in trees. I had to keep my focus on my footing and didn’t have time to look around to see if I was being stalked by a wild animal. Luckily I didn’t have any wild animal encounters along the way.

The course was challenging with narrow trails, streams and muddy areas. There was a place I had to sort of crawl up and another that I went slightly into a cave-like area. I stopped a few times on the course to take in the beauty and snap a few shots.

The race proved to me that I could finish an ultra and helped develop my confidence. I finished first place overall female and 6th place overall. Running this gave me the bug to do more: I was hooked and proud that I accomplished this on my own.

March 9, 2019March 9, 2019

Embarking on a New Running Adventure: Zach Bitter as My Running Coach

I have been thinking for quite some time that maybe I should consider hiring a running coach. What do I need one for? I have a training plan, goals, nutrition, and experience? Well after pondering and researching coaches for a long time, I reached out to Zach Bitter this weekend for a chat consultation. He offers a free 15 minute chat to help you decide if it’s a good fit for you. After my 15 minutes, I decided he was the coach I wanted to go with.

For those of you who don’t know who Zach Bitter is, he set the World Record in 2018 at Tunnel Hill 100 in 12:08:36. Additionally he holds an American Record, 3 time National Champion and 3 time Team USA World 100km. I chose Zach because we seem to share some similar philosophy’s: I started using the Keto Diet in May after listening to one of his podcasts. I follow him on Strava and have been impressed with his workout structure. He has a background as a special educator which I do as well. I also loved that fact that when I saw him while I was running at Tunnel Hill, he was running WORLD RECORD PACE and he told me good job! I was impressed that such an elite runner who was going for a record was telling other athletes good job. That gave him bonus points in my opinion.

So today, I had my first hour coaching consultation with him. I am excited to have him as my coach and looking forward to what opportunities this may offer me. He will be supporting me with my training plan, goal setting, and nutrition. Today’s consultation left me with a lot of things to think about. I am mostly interested in this opportunity to learn new information, have conversations with someone so experienced and such a successful a runner.

“There are five important things for living a successful and fulfilling life: never stop dreaming, never stop believing, never give up, never stop trying, and never stop learning.” Roy Bennett

https://runningmagazine.ca/trail-running/zach-bitter-breaks-100-mile-trail-world-record/

March 4, 2019March 9, 2019

What Do I Wear for My Cold Weather Runs?

If you have never ran in the winter or are looking for some cold weather gear tips to make your runs more enjoyable, I am going to share my tips of what works for me. Winter running can be so much fun with the right gear. My favorite time to run is in fresh snow! I love the feeling of adventure as I’m the first one breaking foot in the fresh snow and paving my path, not to mention leaving my footprints as I go. It gives me a sense of power that is only experienced during the winter. Once you get past the idea that you are leaving your warm and cozy home, to go out into the cold, you will never skip another winter run. Gear is so important to make your experience enjoyable. Over the years, I have perfected what works best for me.

You will need to first consider what kind of temperature you have as a runner. Do you run cold? Or do you run hot? I tend to run hot so I can get by with less layers and gear than for those who run cold. It is important to be sure that you are prepared when you run in cold temperatures. We want to be sure we keep up our core temperature. You can read more about this here.

http://www.marathonguide.com/training/coachmindy/runninginthecold.cfm

Post Run 10 mile long run in -5 degree windchill

Okay so let’s get started from head to toe…

Keeps me warm and looking hot on the trails in the winter

On frigid or windy days, I start out with my thin, Under Armour Balaclava. This allows a thin layer to cover the bottom of my face and mouth if needed. I prefer not to have it covering my mouth, but on really cold days it’s a must!

Next, I choose a lightweight running beanie; I have a few favorites. They are form fitting, stay in place, and fit nicely over my balaclava. Some of my favorites include: Smartwool Phd-Light Reversible Beanie, Saucony Skull Cap, and Under Armour Beanie. I like these because they keep my head and ears warm and stay in place. Others I have tried either fit too loosely or don’t cover my ears.

Often on winter days I am either running early before sunrise or late during the evening hours. This requires you to bring a headlamp. I prefer to use my Sprinter Rechargeable Headlamp: This light stays secure over my beanie and shines with 200 lumen. I have been told by my running friends that I have the brightest light in the group (Is it my glowing personality?) The headlamp has 3 settings for brightness and can be moved to a variety of angles. I can easily see where I am going while keeping an eye on the possible black ice and variety of obstacles I may encounter. The light has a red tail light strobe as well to keep you visible and safe if you are running on the roads; It can be set in steady or a blinking mode.

On bright winter days, I like to put on my favorite pair of Oakley Flak Sunglasses to protect my face from wind, snow, sleet, and bright sun glaring off the snow. This makes me look like a pro while making running more enjoyable in these conditions. Mine are neon yellow which make me stand out in the crowd or visible in a blizzard.

Lakeland Trail, Hamburg, Michigan

Next, to keep me warm and cozy on really cold days, I like to wear a neck gaiter. My favorite is my Smartwool Marino 250 Reversible Neck Gaiter. This keeps my neck warm and dry while keeping me stylish with the pattern style. Sometimes when in extreme temperatures, I will pull it up over my mouth for extra protection of my face.

Now let’s move to our core. The most important part: is to keep your core warm. A rule of thumb is to dress like it’s 20 degrees warmer. You will start out cool, but in a short time you will be warmed up and feeling comfortable. https://www.runnersworld.com/training/a20803133/what-to-wear/

I like to layer up. On days between 20-25 degrees, I wear a Smartwool 250 base layer crew. Next, I wear a Smartwool Smart Loft 60 Hoodie Vest. Keeping my core warm keeps me warm and happy on my wintery runs. When you first start off, your arms may feel a bit cold, but after the first mile, you will be feeling comfortable. On these days, I wear my Nike Dri-Fit Running gloves to keep my hands warm. They provide lightweight warmth. Some days after a couple of miles, my hands warm up and I am able easily hold the gloves in my hands. When the weather dips a bit lower, I like to add a second layer: Craft Venair X Wind Jacket. This helps to block the wind and keep me warm and dry. It has a flexible fabric that moves well. This jacket also comes with attached lightweight mittens. Which adds a nice layer to put under my Smartwool Cozy Mittens.

When running in the winter, I often find myself running in the dark, so when I am running on the road I am sure to grab my Nathan safety vest. This is lightweight and fits over any layer with adjustable side straps. It also includes a pocket to stow small items you want on your run and has reflective strips to keep you visible to traffic.

I like to wear a Flipbelt all year long. This belt fits snugly around my waist over whatever pants or shorts that I am wearing. It stays in place for my entire run without chafing. I can safely clip my keys and stow my cell phone. Which keeps me prepared for emergencies and for taking pictures along the way. Keeping my phone close to my core during winter runs helps to keep the battery life. If I carry my phone away from my body, the battery often dies during a cold winter day.

I have two go-to running tights during the winter. When the temps are above 20 degrees and under 35 degrees, I slip on my Smartwool PhD Tights. These are perfect for keeping my legs warm during a winter run. When the temperature dives under the 20’s I tend to grab my Smartwool PhD Wind Tights with a wind barrier on them. This keeps my legs warm and dry. On days below or near zero, I add an extra layer with my Smartwool Smartloft 60 Skirt to help keep the back of my legs and bum warm as it has wind resistant panels.

For socks, my winter choice is my Smartwool hiking socks. These keep my feet warm during a run so I never worry about cold feet. I like the crew length to cover my ankles in the cold.

With winter running, depending on the conditions, I will wear my Ice Trekkers. These prevent me from slipping in icy or other unstable conditions.

After your run, plan ahead: If I am not going back home right away, I like to pack my favorite hoodie, from my favorite running store, Running Lab Brighton, to keep me warm and cozy and my favorite hat from Ten Junk Miles podcast to hide my wild running hair. With these, I can look fresh as a daisy after a warm winter long run!

Post Long Run Saturday

So, there you have it: from Head-and-shoulders to knees-and-toes, I have covered my winter running gear. By the way, I do happen to own a #&%* ton of Smartwool, but this has proven to be one of my most worthy investments for running. What are you waiting for… get geared up and head out for a winter run and enjoy the moment! If you are looking to Boston Qualify for a spring marathon, preparing for an ultra or simply enjoy running, this gear will get you there and keep you cozy on a wintry run!

March 3, 2019March 9, 2019

Ainsley’s Angels: Earning my Angel Runner Wings

In August, I had the opportunity to run my first race and earn my angel wings as an Ainsley’s Angel Runner. This was one of my favorite races of 2018. It was where two of my passions would collide. My background is in special education and my love of running together at last.

I participated in the Howell Melon Run in Howell, Michigan with a foursome: Russ, Andrew, Alex and me. It was a hot summer evening around 80’s. I arrived early to meet my team members and get warmed up. I also had the opportunity to meet Alex’s fan club, his dedicated parents.

Ainsley’s Angels is a non profit organization whose mission is to build awareness about “America’s special needs community through inclusion in all aspects of life.” P.J. Sapienza heads up Ainsley’s Angels in our area.

Each team has a chariot runner that is pushed through the race. We started with Andrew as the pusher and alternated throughout the race. The race starts with a fast down hill where our team easily took the lead. The crowd was cheering loudly as we ran through the streets of Howell.

Next we sped through the cemetery onto gravel paths where Russ became the Angel runner. Prior to the race, Alex’s parents let us know that he doesn’t prefer bumpy. So when we neared the gravel trail, I prepared Alex with a warning that it was going to get bumpy. After this section came an area where we ran through a sprinkler, I also gave warning to Alex he was about to get wet.

I took the last leg (what was I thinking). With my height disadvantage pushing the chariot was a bit difficult for me to control. I remember flying down the hill and my team reminding me I had a brake. At the turns and hills, my teammates helped steer and push. It was an exhilarating feeling, pushing the chariot knowing Alex was going to win his race.

When we neared the finish line, it was all up hill. The three of us: Russ, Andrew and me all pushed together as one team getting Alex up the hill and across the finish line in first place. The crowd was celebrating: It was a rewarding experience seeing the pride in Alex’s parents faces and the joy on Alex’s face with his victory finish.

I am looking forward to my next Ainsley’s Angels event at the Big House 5k: Trail of Victors on April 7, 2019.

February 25, 2019March 3, 2019

Bad Apple Ultra: The Last One in is a Rotten Apple

After searching for awhile, I decided to try my first shot at a 12 hour ultra at Bad Apple Ultra at Kackle Orchards in Greenville, Michigan. The event took place in late October. My daughter was leaving for college in June so I decided I needed to take my focus off of the empty nest and on to running. I started my training in May which allowed me 5 months to train. I used the Ultra Ladies 100 mile training plan to get me ready for the ultra. I wasn’t exactly sure how to train for a 12 hour, but using this plan seemed to make sense for me. I was getting in long miles which I thought would help me with fatigue for the 12 hour event. After looking at the website and seeing course records, I decided I would shoot for the stars and go for the women’s course record that was held by a three-way tie by three women. The record was 64 miles in 12 hours. Of course, being my first 12 hour event, my first goal was to finish!

I recruited a couple of friends and my husband to crew me. The course was a 4 mile loop around an apple orchard. For my first experience I thought a short loop would be a good course for me. My friend Charles had ran the course many times and was able to provide insight, offer advice and encourage me to go for it.

Race day the weather was just under freezing to start at 6 a.m.: Snow was gently falling. We all started with head lamps and I wore my Under Armor running tights, long sleeve base layer shirt, Patagonia light weight wind breaker, a hat and gloves. This outfit served me perfectly the entire day. I had other gear readily available with my crew since it was a short loop. My husband set up our crewing station just ahead of the start/finish line. We had a canopy with some tables and my nutrition and hydration for the day. Additionally we had a reclining lawn chair for me to rest if needed. I had a variety of food from sweet to salty. My plan was to use food for nutrition and water for hydration. My husband had a dry erase board set up to help keep track of my loops and times to closely monitor my course record goal.

A week prior to the race, I was feeling some aches and pains from all of the mileage I had put in so I went for a sports massage. The last several weeks of the training were 30 miles on Saturdays and 20 miles on Sunday. In the midst of my training we also moved so this put some strain on my training plan. I was not only running a lot of miles, but also carrying a lot of moving boxes. I guess this served me well for staying on my feet and getting in a good core workout. On race day, the massage apparently worked as I didn’t feel any muscle pain throughout the entire 12 hours.

I started the race out with a woman named Rebecca. She had some ultra experience so we chatted and ran some miles together. It was dark and not knowing the path, I started off with my pace a little slower than I had planned. I quickly realized that I would need to make some adjustments to my pace according to the terrain. The course consisted of a variety of surfaces: a woods trail, paths through the orchard both grassy and gravel, through a pumpkin patch and corn field.

After a short time I decided to pick up the pace and run ahead. I came along side a male runner and we started talking. He shared he had run the course multiple times and had ran 52 marathons that year. I decided since he was seasoned to the course, I would run with him for awhile. I remember him asking my goal for the day and when I shared he sort of laughed at me like my goal was set a bit high. I didn’t let that shake my confidence: I believed I had a shot a the course record if nothing went wrong. It was dark and snowy and somewhat difficult to see, our headlamps were lighting the trail and small pie tins with green arrows pointed us in the direction for the turns. I was following along with him since he knew the course: All of a sudden we were running in tall grass through the apple orchard and I realized my feet were getting soaked. We noticed that we took a path too soon and were running through the un mowed section of the course. It didn’t change the distance, but it did change the fact that this path wasn’t mowed and the one we were supposed to be on was! At this point I looked over and noticed something in his hand and asked what he was carrying; he laughed and said that he was trying to hide it, but he had a beer in a cozy that he was carrying. This was at 6 am! So I followed the wrong person down the wrong path! His goal was to drink a beer every lap of the 12 hours as he had brought along a 15 pack of All Day IPA. I think he finally dropped after 10 beers, but I did tell him I expected one after I finished.

After that I ran on ahead and discovered I thought I had a blister developing from my wet feet. When I came around the first lap, I stopped and changed my socks hoping this would help. I ran the second lap hurting from the blister and decided to stop again for some first aid. My husband popped the blister and I started off for lap three. It was cold and the stops were tough on my muscles. They would tighten up and it would take a bit to get going again. I stopped one more time for final blister care the third lap, but after that I just gritted through the pain. I decided if the blister was the only pain I experienced that day I would call it lucky. The stops for the blister did set me back a bit, but I was still on target for the record. My husband was excited marking the laps and cheering me on. At stops I was taking in some water and a little bit of fruit. I really didn’t feel like eating so I just kept running.

By noon I had in 36 miles so I was half way to my goal and happy to have maintained my pace, but the thought crossed my mind I have to do this all over again: Can I make 32 more miles? At noon I was able to start having pacers so my friend, Bruce joined me. He quickly realized that I needed more hydration and nutrition and started making me eat and drink. Luckily he had brought enough supplies along to support me for the rest of the 12 hours (he spared taking it himself for me). He started having me take a Boom Energy Gel once every hour and a Hammer Endurolyte every hour: I would alternate between the two. Looking back, if he wasn’t there to encourage this I would have hit the wall and never finished the 12 hours. Once, I got some nutrition, hydration and electrolytes in me I started to feel so much better. I was still stopping after a loop, but by lap 6 I realized this was really setting me back. Each time I stopped it would take over a mile for me to get moving comfortably again so I would just grab supplies and keep on running. Bruce ended up running 24 miles with me that day. Sometimes he would run along the entire lap and sometimes he would take short cuts and meet me at the next stop. He did a great job of motivating me and keeping me right on pace.

My friend Charles and his wife Julie were also on the course participating in the event. It was motivating to see them and hear their words of encouragement as we met each other on the trail. I remember thinking in the back of my mind that Charles had told me I needed to hit 50 miles feeling fresh. As I was about to hit 50 miles concidentally, I passed Charles shouting, “I’m hitting 50 and I feel fresh!” At that point, I knew I could do it: I felt strong and thought only 18 more miles to go!

Next my friend Teddy came to pace me. While we were running around the 10 hour point, my Garmin watched died and I sort of had a little mental break down. He calmly said I have my watch on and I know where you are. This was a relief, but then I started trying to do mental math, which is the wrong thing to do in a long endurance race: mental math is the first to go for me. So I ended up panicking myself and thinking I had an hour less and could never make it. I told Teddy and he calmly corrected me and said I was going to make it! This gave me the motivation I needed.

Teddy and Bruce alternated running some of the laps with me. At this point in the race, I really needed someone with me to keep me mentally strong and keep me going. There was an aid station about 2.5 miles in with great volunteers. They were so encouraging with me and offered me so much support. At one point, they saved me with some Tylenol which gave me what I needed to keep going. I would stop grab some goldfish and coke from their aid station and run on.

It was nearing the cut off for the 6 p.m. bonus lap. If runners arrive at the finish line prior to 6 pm. they are allowed an additional bonus lap. It was going to be close, but I thought I could do it. I would be finishing 64 miles that lap which was a new PR for me. I had ran 40 miles with Teddy a couple years prior, but that was the longest I had ever ran. I was doubting myself because I was getting tired and even singing aloud which made Bruce laugh. I was thinking well 64 miles is pretty good as it is a PR, but the record was still in the back of my head: was I ready to give it up or could I still do it. Then I saw the top male runner up ahead and walking. When we realized it was the top male, Bruce and I jogged ahead and caught him. We encouraged him to finish with us. I told him if we get the bonus lap we can do it together. So we started jogging together and then he would stop: We did this a few times and then he finally said you go on ahead. I asked if he was sure, because I didn’t want to leave him behind and he told me to go. So Bruce and I picked up the pace, not knowing my time since my watch battery died, I had to trust Bruce’s guidance. I asked how we were doing for time and he told me we should pick up the pace so we did. The last 800 meters of mile 64 was at 7:30 mile pace. We came in with about 5 minutes to spare and the top male came in with seconds to spare.

With the bonus lap ahead, we introduced ourselves and went on to complete the final lap. My entire crew joined me as we finished the last lap. Darkness set in and it was cold and damp. I ended up finishing setting a new course record of 68 miles and receiving the Rotten Apple Award for being the last one on the course. Unfortunately this race ended in 2018, so I guess that means I will forever hold the course record.