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I ran the NYC marathon for the first time in 2010, back when I was still living in London. It was my second marathon, and I had trained extremely hard with the help of my coach to BQ (sub-3:40 at the time). I remember waiting to start on a perfectly sunny, crisp day. The atmosphere was electric, and I was overcome by emotion as I crossed the start line and took in the amazing views from the Verrazano Bridge.

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Brooklyn was a huge party – I got caught up in the excitement (all smiles pictured above left) and reached mile 13 feeling unusually fatigued. It was way too early to be tired as I entered Queens, and yet every mile was a battle to stay on pace. Cheers from my friends, family and thousands of strangers carried me along 1st ave. I felt my goal slipping away as I made my way through the Bronx and up 5th avenue (where did that hill come from?!), but then something happened when I entered Central Park. I felt a renewed sense of determination and clawed my way back to my goal over the last two miles, unleashing this fury I didn’t know existed. I simply refused to accept defeat – I had worked too hard for that – and found another gear that catapulted me forward to finish in 3:39:36. I was in complete shock as I hobbled my way through the chute. I eventually found my Dad and whispered “I did it” as he gave me a huge hug, which unlocked a flood of tears and a huge smile. My all time favorite post race photo above captures that moment!

That first NYC marathon was a pivotal experience. It inspired me to create this blog, become a running coach, and push myself harder to reach new running goals. It gave me the courage to leave London and go back to grad school to become a dietitian. It solidified my relatively new relationship with E, who also ran that day (his first marathon). It motivated me to coach the Gilda’s club team for the past four years, as I love to share this incredible NYC event with other runners while supporting a great charity. This marathon holds a very special place in my heart, and I had always wanted to run it again – not racing it all out, but at a pace that would allow me to be more present and enjoy every step. This year I finally got to do just that.

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Sunday’s marathon represented many things. Most importantly, E and I raised over $6,000 for team Gilda’s in memory of our friend Noirin, who passed away in June. She started the NYC marathon last year but wasn’t able to finish due to a painful side effect of her cancer treatment. Her DNF must have been very disappointing after training hard and finishing the previous year, but she remained cheerful as always and eager to hear about everyone else’s race. This year, we celebrated her life and finished the marathon for her. As we crossed the start line, I pictured her smile, her laugh, her strength, her determination. It was an ongoing source of inspiration during our race. E and I are so grateful for the generosity of so many friends, family members and co-workers who helped us achieve our fundraising goals – we cannot thank you enough!

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The marathon also happened to be E’s birthday – and what better way to celebrate than by participating in NYC’s biggest block party?! I made special birthday running hats just for the occasion…so silly and fun! (The visor fanny pack will be saved for another time…)

Lastly, the NYC marathon was the first time that E and I actually raced together. We ran two ultras together but these were at a more leisurely pace on trails – very different from racing a road marathon. Sunday actually was a training race for the JFK 50 miler on November 21, which we entered somewhat last minute after being inspired by so many legendary athletes at NESS. E ran it last year (check out his race report) and I had so much fun pacing him, I wanted to give it a go myself! Staying healthy and having fun were our top goals, but since we usually don’t race marathons together, it was a great opportunity for me to pace E to finish in 4 hours. He always tends to go out too fast in road marathons and it was my mission to hold him back, as I know he is capable of sub-4!

One AMAZING thing that we experienced for the first time was waking up in our own beds and going to a marathon start – and hopping on the subway and being back home soon after the finish. I can’t believe it was our first marathon in our home city! I kept forgetting that we were actually running, because there was no hotel or hours of travel involved. AMAZING.

That said, I forgot how logistically challenging this race is! It took us 2.5 hours to get to the start village – cab to ferry to bus to corrals. Getting on the ferry was crazy (took over 30 min to get on due to crowding) and the bus was stuck in tons of traffic. The Wave 1 folks were getting very nervous! We finally made it and wandered around for a bit before making our way to the green corrals. We had more than enough time, there were a billion toilets, and everything was extremely well organized. It was very mild out – turns out E didn’t need that crazy bear suit after all for warmth, but we did get some good laughs!

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We started in wave 2 on the bottom of the bridge, which was a really different experience. Fun but not as dramatic without those great views. It was SO crowded – not at all like in wave 1 five years ago! It was difficult to keep track of E while we each tried to find openings to pass people. I kept telling him not to surge and pass too much to conserve energy but it was difficult given we were constantly slowed down and trapped behind walls of people. By mile 2, we were slightly ahead of pace and I tried to slow him down, which he did but not enough. Those early miles definitely zapped a lot of energy! We finally hit a steady pace around mile 5 or 6, although crowding remained an issue – navigating water stations was particularly challenging – but I guess this is the largest marathon in the world!

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Despite these frustrations, we had an amazing time. The spectator support was even better than I remembered – likely due to warmer weather and the later time. I felt very present and in tune with my surroundings, which was a nice change from my usual tunnel vision hanging on for dear life race experience. Seeing friends was uplifting as were all the great signs (“Never trust a fart,” “Pet for power” with an actual dog in the sign, and so many more), bands, costumes etc. Brooklyn was the same huge party that I remembered and the miles flew by.

E and I chatted and ran comfortably for the first half, singing and taking it all in. As we entered Queens, we knew it was time to work it. What is it about mile 13 in this particular race that always gets to me?! I guess the fun of Brooklyn is over and you know the struggle that lies ahead. The warm weather was starting to get to E but he was doing a great job maintaining pace. The 59th street bridge was challenging as usual – I felt like I was encountering an old enemy as we approached it – and sure enough this is where we started to lose goal pace, but we planned on changing gears and getting back on track later on. E was still hanging on in the Bronx, and I was tired but feeling good at mile 20 – uplifted by the Gilda’s cheer station!

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E started to slow down and the wheels came off as we made our way back into Manhattan. He felt very sick and had to walk it out a number of times between miles 21 and 25. It’s funny how the second you need to take care of someone else, your own pain goes away. All I cared about was making sure he was okay and keeping him moving – running ahead to get him water and Gatorade, and using every motivational phrase and tactic I could think of to get him running again. It was a disappointment to see him struggling – we both really thought he had a 4 hour race or at least a PR in the bag – but hey, we were still running the NYC marathon and we were doing it together, and the rest didn’t matter.

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I thought entering the park would have the same motivating effect on him as it did on me many years ago, but he couldn’t shake off his nausea. I took advantage of these miles to work the crowd – drum up more cheers, tell everyone it was his birthday, and admire the gorgeous Fall colors in the park. Reminded me of all those times when I was struggling late in a marathon, and there always was a runner with WAY too much energy waving his arms around trying to get more cheers from the crowd. Finally, I got to be that person! When we hit mile 25, I pretty much ordered him to stop walking with only 2km to go and things finally turned around. “It never always gets worse,” as Dave Horton always says – so true. He finished so strong and I’m really proud of him, clocking in at 4:13, only about 1 min off his flat marathon PR.

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All in all, it was a great day. Despite some painful miles, E had a wonderful birthday run. I did my best to help him reach his goal and am sorry we didn’t get there, but we learned from what went wrong and will try again next time. Running NYC again really made me appreciate just how challenging the course is –  it’s not exactly “hilly” but there are so many long inclines that can exhaust you over time that you need to be very strategic in how you run it. I don’t have a desire to go back and race it again, but I do hope to run it for fun again someday! You can’t find the same energy and crowd support anywhere else in the world.

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We celebrated with dinner at Babbo – the same restaurant we went to in 2010 (left). Delicious as always!!

So next up is the JFK 50. I felt great during the marathon and recovery was going well until a couple days ago, when my foot randomly started hurting a lot…I’m hoping that this passes quickly with rest! Either way, I can be happy with two great Fall races in the books.

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I attended the 2nd Annual National Endurance Sports Summit (NESS) at Princeton University last weekend. What is NESS, you might ask? Yeah, I hadn’t heard of it either until several months ago, when I received an email through my RRCA listing as a running coach. NESS is a conference that seeks to “elevate endurance” by “showcasing the power of endurance sports to make a difference in one’s own life, in one’s community, and around the world.” It is organized and hosted by Team U, an intercollegiate fundraising endurance team founded by Joe Benun, a recent Princeton grad. I was very impressed by last year’s speaker list, which included Marshall Ulrich, Pam Reed, Ray Zahab, David Horton and Matt Fitzgerald, just to name a few. However, there weren’t any Dietitians participating in the nutrition panel or talks, which presented a great opportunity to get involved and share my passion for both nutrition and endurance sports!

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Team U listened to my feedback and invited me to join the Saturday morning nutrition panel to kick off a packed day of amazing presentations. Check out the 2015 schedule – recognize any of those names or faces above?! YEAH – only some of the most inspirational, accomplished athletes in the endurance world (from left to right – Simon Donato, David Horton, Ann Treason, Karl Meltzer, Travis Macy, Lisa Smith-Batchen, and Marshall Ulrich). Shockingly, the number of attendees was quite small – I was told 90 but it seemed lower than that, giving each talk an intimate feel and allowing for great interaction between the speakers and with the audience. Given the steady increase in popularity of marathons and ultra marathons, I’m sure that this event will grow dramatically with targeted marketing, word of mouth, and recruitment of more sponsors.

Here are some highlights from the many panels and presentations from Day 1 of NESS (unfortunately I could not stay for Day 2). Here’s another write-up on ultrarunning.com if you’d like to hear about Day 2 as well!

Panel: “To Eat or Not to Eat: Perspectives on Nutrition” 
Jason Fitzgerald, Vinnie Tortorich, Terra Castro, Claire Shorenstein 

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Running coach Jason Fitzgerald, retired pro-triathlete and founder of Be Bold Crew Terra Castro, and celebrity trainer Vinnie Tortorich joined me on the nutrition panel. The topic was very broad and one hour was hardly enough time to delve deep into one large nutrition issue let alone several, however we managed to touch upon a variety of topics with the help of our moderator, Andy Wegman. We discussed creating a nutrition strategy yet staying flexible, training your gut not just your muscles, high protein diets, becoming fat adapted through diet and exercise, and fueling with carbs-vs-fat (the most highly debated, given Vinnie supports a “NSNG” or no sugar no grain diet). Many perspectives were presented and discussed, and while we didn’t always agree with each other, it was good to talk through some of these hot topics in sports nutrition. I did my best to present evidence based recommendations while staying open-minded – nutrition is a young and ever changing science, after all.

Let me take a moment to share a few thoughts on what we discussed. I am not a food extremist and do not believe in eliminating otherwise healthy foods (or even the occasional treat) from your diet unless you are doing so for medical, moral or religious purposes. Not only is it unnecessary to achieve good health, it’s not a fun or sustainable way to live your life. It’s always important to ask “why.” Why do you avoid gluten, including in whole grains, if you do not have celiac disease or a gluten intolerance? Why do you avoid hormone free dairy if you are not lactose intolerant or vegan? And so forth.

I certainly agree that reducing intake of refined carbs and grains will aid in weight loss, and that fat adaptive training may be worth exploring for some athletes during base training (check out these related articles by sports nutritionist Sunny Blende). If you can become more metabolically efficient and train your body to burn more fat for fuel during lower intensity exercise, that’s great – but you still need SOME carbs to burn fat for fuel (it’s biochemistry folks). Fruits, vegetables, legumes, whole grains (portion controlled), and dairy contribute “healthy” carbs to your diet. You also need carbs to fuel high intensity exercise (e.g. racing a marathon, surging up a hill in an ultra, speed work etc). If you’re lucky to have an iron stomach maybe you can eat real food, but you may only be able to handle more refined sugars (e.g. gels, drinks) just before and while running at higher intensities. The takeaway is that it’s important to pair your carb intake with what you are doing. For example, if you’re running easy for an hour or two, you’re fine running with water and perhaps some electrolytes.

This obviously is a much more complicated topic that I will not go into further here, but those are my two cents for now! At the end of the day, regardless of guidelines and studies, what matters most is what works best for your health, your body, and your athletic performance. If you like to eat cheese and olives during your long training runs and you’re performing and recovering well, more power to you! I look forward to seeing the event organizers narrow the topic for next year’s panel and hopefully dedicate a presentation to nutrition or add another nutrition panel so that we are able to cover more ground on such a crucial topic.

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Marshall Ulrich: “Journeys of Extremes of the World”

For anyone not familiar with Marshall Ulrich, he is an “extreme endurance athlete,” author of “Running on Empty” (which is on my reading list), and a really lovely person. He has finished more than 120 ultramarathons, among many other mind boggling feats of endurance. He began ultra running later in life after his wife passed away from cancer, pushing his body further in middle age than most 20 and 30 year olds could ever imagine. His presentation covered just a few of his “extreme” journeys, including running Badwater (he just finished his 20th!), climbing Mt Everest, running across America at age 57 (3,063.2 miles from California to New York, averaging more than 400 miles a week), and circumnavigating Death Valley on foot at 61 (425 miles). He presented the challenges and risks of each of these environments (obviously there were many), and how he overcame the obstacles he faced to achieve his goals. I’m really looking forward to reading more about his run across the US, what Marshall called his hardest journey. It was inspiring to hear him speak about pushing himself to each finish, at times risking his life and running through some serious injuries. He focused on maintaining forward progress and fulfilling his commitment to himself. I hope I am fortunate enough to stay active and courageous enough to keep pushing myself beyond what is perceived to be possible as I grow older.

Dr. David Horton: “Lessons learned from 100,000 miles of running”

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David Horton is amazing – a real character. I met him right after the nutrition panel (he shared many of my views on nutrition), before he gave his own talk. He has one of the most high energy and enthusiastic personalities I have come across in awhile. He is also fiercely competitive and will poke and prod relentlessly because he knows that you can achieve more than you think you can (or in his words – you CAN’T – he wants you to prove him wrong). Dave is an endurance beast – 113,000 miles run since 1977, including 160 ultramarathons! Even though he is no longer running much due to knee surgery (long distance cycling is now his thing), he loves to share his passion for running and endurance sports with others. He teaches an advanced running course at Liberty College that requires students to run an ultra. Wish I could have taken that course in college!

His talk included a list of short phrases and sayings, which he used to prompt stories and motivate the audience. Here are a few that stuck with me:

It never always gets worse.” You may feel horrible halfway through a race and think there’s no way you will finish because it can only go downhill, but in a few moments or miles everything can change – for the better! So keep pushing. That said, sometimes it DOES get worse! Which brings us to…

This too shall pass.” Whatever it is, it always changes, for better or for worse. Wait it out.

You can do more than you think you can,” and along the same lines, “You’re better than you think you are.” It’s incredible what you can push yourself to do when you really want it. He used an example – how many miles could you run if you had to run them right now? Could you go an extra 10 miles if you were paid 1 million dollars? Could you run an extra 20 miles if someone would shoot you if you didn’t finish? Find what motivates you and run with it.

Commit to what you do.” Believe in yourself and don’t make failure an option.

E and I definitely had Horton in our head this past week when we said to ourselves, why stop at running the NYC marathon for charity? Why not also run the JFK50 three weeks later (my first 50 miler, E’s second) to keep pushing ourselves? Before we knew it, it was booked. Thanks Dave!

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Featured Power Panel: “Learning to Push Past Limits: Roundtable Discussion with the World’s Greatest Ultrarunners.” 

Ann Trason, Lisa Smith-Batchen, Dr. David Horton, Karl Meltzer, Marshall Ulrich, Dr. Simon Donato, Travis Macy

Again, how incredible to have such a concentration of legendary endurance athletes, not just at this panel but throughout the entire day! Dr. Rob Gilbert, a sports psychologist, guided a discussion that touched upon a wide variety of topics, including the idea of “suffering,” finding balance, life after winning (passing the torch to younger athletes, shifting goals), learning from past races, and more.

I really enjoyed Lisa pointing out that the word “suffering” is not the correct choice when describing endurance sports. It is appropriate for chronic disease, death, trauma, and other tragic things that happen to us. By contrast, we CHOOSE to run because we love the sport – sure we may hurt and feel pain, but we are not “suffering.” You have to enjoy the process – embrace the highs and the lows – and remember that it’s not all about the destination.

Regarding balance, I’m always amazed that many accomplished endurance athletes also hold full-time jobs, have families, travel constantly, all while doing some seriously time consuming training. Some sacrifice sleep – Lisa said that she trains between 3am and 7am – while others sacrifice family time. Prioritizing is key, but it’s still tough to find that balance.

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Christopher McDougall: “Endurance under Fire: Lessons from the Extreme Athletes of WWII” 

This was the day’s keynote talk, and it was really fascinating. I think nearly everyone has read “Born to Run,” right? Chris McDougall spoke about his latest book, “Natural Born Heroes,” which explores the idea of running for survival, as a man on Crete had to do during WWII, versus running for exercise. He shared a fascinating story of Resistance fighters on Crete who relied on a man to deliver messages by frequently running extreme distances on foot to overcome the Nazi occupation. His talk tied into how we inherently possess such natural, fundamental movements that distinguish us as humans – we are not highly specialized like most animals, but rather can do many different things. However, as we get older we lose many of these basic movements, instead doing things like running a marathon as fast as we can or doing bicep curls in the gym (both unnatural and not useful). Parkour, he explained, encourages us to get back to our natural forms of motion, including jumping, throwing, crawling and other elastic recoil motions. Unfortunately I missed the Parkour clinic that followed, but his talk intrigued me and made me think twice about some of my own exercise routines…

Panel: “Learning How to Push Further and Reduce Injury”
Shane Eversfield, Terra Castro, Jason Fitzgerald, Ann Trason, Andy Wegman

Many things were discussed. Here are a few takeaways:
Ann – Remember the P’s of ultra-running: patience, persistence, passion, practice. Consider working with a heart rate monitor. Remember that running is a gift!
Jason – Don’t neglect strength training – even just 15min twice a week. Check out his site strengthrunning.com for great articles and videos!
Shane – Listen to your gut – your gut can sometimes tell you more than your brain.
Terra – Commit to foam rolling, massage, cross-training, yoga.

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Travis Macy, “The Ultra Mindset: An Endurance Champion’s Core Principles for Success in Business, Sports, and Life”

I recently read “the Ultra mindset” to get motivated for the UTHC 65k last month, so I really enjoyed meeting Travis Macy and hearing him speak about applying principles of training to life. Most of what he said was covered in the book, so check it out if you want all the specifics! One of the key phrases that he uses to push through tough times in training, racing and in life is, “it’s all good mental training.” So true. Another one I really liked – “the harder it is, the stronger you get” – great running mantra that I used in ultra training. He discussed the importance of creating the life that you want – not listening to the stories others or even a less confident version of yourself you may create. This really resonated with me as I try to carve out my own path in life. I recommend the book – it comes with some helpful exercises that Travis even said he would “grade” if you send them to him!

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Terra Castro, “Life Lessons Learned from Racing Professionally”

Terra Castro is an inspiring, courageous, honest and lovely woman who was a competitive athlete from a young age, became a pro triathlete, and has since started her own company Be Bold Crew in an ongoing effort to keep her “joy tank” full. It was awesome to hear her personal story of her accomplishments and struggles, and what she learned from it all. Takeaway – take risks to find your joy – and be B.O.L.D. (Believe, Outpour, Light, Dedicated).

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Speaker Dinner 

We finished out the night with a lovely speaker dinner, where E and I were able to chat with everyone in a relaxed and intimate setting. Everyone was curious to see what the dietitian was eating! It was a great way to wrap up a day of learning, inspiration and making new friends. Everyone was so friendly and down to earth, it was easy to forget that we were surrounded by some seriously unique, tough, and accomplished individuals.

It’s nearly been a week and I’m still feeling the energy from NESS. If you have any interest in marathons, ultras or other endurance sports, then I urge you to sign up next year. This event is a true gem with some serious growth potential. I’m still amazed that it was organized entirely by college students – great job Team U! I certainly hope I am able to participate next year.

I’ve had two weeks to process my second ultra marathon, and I’m still amazed that I pulled it off. I wasn’t just attempting to run 65km in the Canadian wilderness; I was flying to Montreal after work, driving 5+ hours to La Malbaie, getting on a bus the next morning at 5am with a small group of mostly French speaking locals to run 40 miles on an unfamiliar trail with a potentially fractured wrist, then driving back to Montreal and flying to NYC the following day. It was a full-on endurance weekend in unknown territory on all fronts. Then again, it’s not the first time I’ve done crazy things in the name of running, and I wasn’t alone on my trail running adventure!

E and I found the North Face sponsored Ultra Trail du Harricana (UTHC) race somewhat by chance, when searching for a “fun” ultra that fit into our restrictive fall schedule. E ran the JFK50 last year and originally wanted do a longer ultra closer to home on his own, but we had so much fun running the North Face ECSDC 50k in April – my first ultra – that I convinced him we should take on our next challenge together. UTHC was appealing in that it offered a point to point course on trails at a distance that seemed like a reasonable next step up from a 50k (in retrospect, JFK50 would have been easier). I’m very much a solo racer on road, but out on the trails I love company, especially for a race that advises you to carry a bell to ward off bears, only has four aid stations and isn’t heavily populated. Also, it was my birthday – what better way to celebrate entering my mid 30s than eating delicious food in Montreal, driving to middle-of-nowhere Quebec, and running together for 11 hours? That sounds like a romantic, fun weekend – sign me up!

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After a long day of driving, we arrived at Le Mont Grand-Fonds (the race finish area) in Charlevoix around 5pm the day before the race for packet pickup. It was a gorgeous day – not a cloud in the sky and quite warm. I had feared icy rain (common weather this time of the year, apparently) and was very grateful the skies remained clear for us! As we wandered up to the finish line to take a few photos, I had trouble believing that I was racing the following day. I had barely run for two weeks, so my legs felt heavier than usual during a taper. Although I had received the all-clear from my sports Dr to run, he was concerned about the weight of my splint (potential strain to my neck) and the risk of me falling again and worsening my injury. My MRI was scheduled for two days after the race, so we didn’t even know if my wrist was broken or sprained, and my legs remained bruised from my fall. As if I needed more reasons to be nervous! I promised myself that I would try my best and pursue three goals, in order of importance: be safe (i.e. stay upright), have fun, and finish (if able).

UTHC offered several distances – 125k, 65k, 28k, 10k and 5k. Most of the people we met were doing the ultras. We explored the finish line area, which mainly consisted of a merchandise stand, an info tent, and a couple food/sports product stands. I was shocked that the race did not include a t-shirt given the North Face sponsorship and the price to enter – it was the first race that I have done that didn’t give one with entry! I caved and forked over $30 for a t-shirt…cool wolf logo, though didn’t have our event distance on it sadly and wasn’t great quality fabric.

We attended the small opening ceremony, thinking the race organizers would explain important details about the course, but it mostly included speeches in French about the history of the race. We had a TON of organizing to do back at the hotel, but we were glad we stayed to experience the energy and excitement of the other runners. They had a translator on site, which was a nice touch for a race seeking to attract more international participants (there were only a few other “yanks” this year). Too bad no one was around to interpret the key race details that were announced right before the gun went off the next morning, such as what color flags to follow and which to avoid! Thankfully I speak a little French and we caught the important bits.

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Back at the hotel, we frantically crammed our hydration vests with everything we would need for the race. We stayed at the Hotel-Motel Castel del la Mer – highly recommend for a comfy, affordable room! The first floor with handicapped shower was a plus (amazing for post-race). Poor E had to do the bulk of the packing given I had limited use of my right hand, and just when we thought we were done the outer strap broke on my vest, so we had to get creative to keep my jacket in place. We managed to cram in 22 gels (I used SIS Go-gels orange flavor, PowerGel Vanilla, and VFuel citrus), 2L of water, salt pills (S-tabs), light jacket, extra calf sleeve (which I used under my splint to prevent chaffing), whistle, and a variety of smaller items. My original plan was to use 400 cal of Tailwind instead of some gels, but I wasn’t able to grab the bottles with my wrist in the splint. Packing took forever, but we had just enough time to put our feet up, watch some horrible French dubbed TV, and get to bed early for our 3:30am wakeup!

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Runners in the 65k event had to catch a 5am shuttle at the finish area, which is about 20-30min drive from the hotel. This worked well, as that way we could drive home after finishing, and we were also able to leave a drop bag at the start that would be driven to the end so we wouldn’t have to forfeit our warm clothing. Everything was very well organized – we got on the school bus and were shuttled in the darkness to Hautes-Gorges National Park. It took about an hour to get there, at which point the sun was rising and the sky was neon pink. The bus stopped in a parking lot and no one really knew what was going on – we started to trickle off the bus and runners wandered in all directions. Only a few people spoke English. Eventually some race officials turned up and pointed us towards the start area, where there was a welcome center (warmth! bathrooms!) and then further on, the actual start line. Well, for us at least – for the 125k runners, it was just another aid station!

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We started at 7am with beautiful mountains in the distance. I had expected some great views from the tops of those mountains, but our course didn’t seem to have any – we were more in the thick of things – still beautiful though! We started out conservatively, my usual pacing strategy, plus it always takes me at least a few miles to wake up in these early, long trail races. Sun was streaming through the trees and the air was cool and fresh. Runners quickly spread out once we hit the trails, and we ended up towards the back of the pack. Fast field!

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Although we had read the course description and studied the elevation profile (above), the course was not quite what we had expected. Actually, we didn’t know what to expect! We knew there would be challenging terrain and some tough climbs, but we had hoped the trails would be a little more runnable than they were…to us at least! Many runners were flying over sections that we had to power hike. We encountered pretty much every terrain you can possibly imagine – paved road, packed dirt, sand, rocks, roots, mud, SERIOUS mud (thigh deep, the kind that suctions you down), streams, all forms of sketchy moss covered planks and bridges with huge holes, gravel, fallen trees, trees trying to trap you and poke your eyes out, bushes smacking you in the face, dusty fire roads…you name it, it was there.

Amazingly, except for the quicksand mud and the water we ran through, we had managed to train for all of it throughout the summer, during our trips to Hawaii, Vermont, and throughout NY. The terrain was particularly challenging given I had to be extra careful not to fall, and could not use my right hand to grab onto trees etc while circumnavigating various obstacles. We did a lot more walking than usual to avoid taking risks on tricky technical sections. It was amazing to see runners pass us and quickly disappear – especially the 125k runners! Truly inspiring. 

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One of my favorite things about running trail races is making new trail buddies. We thought everyone had passed us as we made our way towards the first aid station when we met a lovely woman from Nova Scotia tagging along behind us. I was beyond grateful for her company, between her helping me through the insane mud to laughing together at E when the mud ate his leg to chatting about music among many other things. Trail buddies are the best and certainly help the miles go by! We separated at the first aid station (pictured below) and were happy to see her cheering for us at the finish line later that day. She was one of many DNFs that day – 10 in the 65k and 34 in the 125k! Really tough course!

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E wrote a detailed, awesome description of the course on Trailz.io, his trail running site. Check it out! He captures the spirit of our race and covers all the gory details, so I won’t rehash it all here.

However, I do want to talk about race cut-offs. I am usually a mid-pack runner and have never had to worry about them before. UTHC had cut-offs at the last three aid stations that they called “very generous.” I think that’s a stretch, but I understand that they were for safety purposes (mostly, to match hours of sunlight). It never occurred to me that cut-offs would be an issue for our race, but after having done a LOT more power hiking than we had planned to do, we found out that we were already running at cut-off pace at the first aid station (mile 13). We started to panic – had we done all that training and come all this way only to be pulled from the course? We had to pick up the pace or else!

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I continued to feel strong and as the hours ticked by, the idea of not being allowed to finish when I knew I could made me angry. There was no f-ing way we were not going to finish! (So much for being goal #3).

I wish I had been able to enjoy the beautiful scenery a bit more and chill out at the aid stations, but racing against those cut-offs actually made our race AMAZING. It lit a fire inside of us and made us truly run as a team. And that sense of teamwork – of accomplishing something great with the man I love – that is exactly why I wanted to run another ultra with E!!

The following moments stand out to me.

*Passing runners after the first aid station – slowly reeling them in after they left us in the dust hours earlier! One of my strengths is pacing over long distances, and I love that feeling of passing runners in the later stages of a race as I hone in on my goals. I don’t say this from a competitive standpoint – UTHC’s tagline is “Je suis loup” or “I am wolf,” pointing to running as a team or wolf pack, and supporting one another throughout the race. That’s what trail running is all about! Passing people wasn’t about placement, but rather about making progress, coming back to life, and seizing control of our race. Each runner I passed gave me energy.

*Flying down a dusty fire road towards what we thought was the first official cut off and thinking we had over an hour to spare (nope – that would be the next one)! It was crazy hot by this point. We had run out of water. I somehow never had any severe emotional or physical lows in this race, but I certainly felt fear and doubt at this point.

*Coming across bear (or some big animal we didn’t want to encounter) poop on the trail. E singing Taylor Swift loudly – really E?! Okay, I sang too.

*Fighting to make the real first cut-off (3:30pm at 46.5km). The distance between the second and third aid stations seemed relatively short (~7km) and yet we needed every minute we had to cover it. The trails were technical and we had to hike many sections. Finally hitting a steady downhill that we could run was a relief. The trail remained technical, yet I had a mantra that got me in the zone – “focus, small steps.” I said this aloud to myself over and over again for several km to stay focused and avoid a fall. Every step was intentionally placed. E and I seemed to enter an altered state – each focused intensely on our own bodies and yet moving together, cursing under our breath, “we’re going to f-ing make that cut-off,” practically sprinting towards the aid station down a fire road. By the time we got there, I felt superhuman. I have never experienced such intense euphoria like that before. After a brief refuel, I took off up a hill and E had to calm me down so I would better pace myself for the next tough section!

*REALLY fighting to make the last cut-off (4:53pm at 54km). We had another 7km to go and it was HARD. I didn’t crash but that high ended. We had a long climb ahead of us and E was hitting some pretty bad lows. Lots of power hiking and words of encouragement got him through. We finally hit another glorious downhill and morphed back into our crazed, focused states. We had actually trained for this exact moment – we raced miles from the top of Bear Mountain all the way to Manitou station, sprinting down the final hill to make a train. Little did I know how important that training run would be! We flew into that last aid station with more than ten minutes to spare. It was a glorious feeling. Only 8km to go and no more cut-offs to worry about. This photo says it all – YES!

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Those last 8km were BRUTAL. “Oh, this will be easy,” we thought. “No more cut-offs.” Ha! Turns out sprinting downhill after having run for nearly 10 hours does not feel so good. And the easy downhill mostly road course that I had imagined in my mind turned out to be more mud, more climbing, painful steep downhill, some grass, and uphill to the finish. Of course. By this point, my achilles and ankle were bothering me – surprisingly not my wrist, neck, hamstring, quads or the bruised parts of my leg. Finishing was painful, but spirits were high, and we were eager to bring it home.

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We finished in 10 hours 51 minutes and 48 seconds. We came in 178th and 179th – 15 runners finished the 65k after us, the last runner finishing in nearly 15 hours! After all that, we learned that the cut-offs were not actually being enforced…SERIOUSLY?! In truth, I’m grateful for those cut-offs – I can’t imagine taking any longer to cover that distance, and no way in hell was I running in the dark without a head lamp!

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It was a very proud moment, crossing that finish line hand in hand.

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The race finish area was great and the party had been going on for hours, given the first person finished our distance around lunchtime and we arrived at 6pm. There were hot showers, a tent with free food (veggie chili, soup, etc), and another tent with local music and beer. We could hardly move but eventually managed to get semi-cleaned up and partake in the festivities. By the time we got in our car and drove back to town, we were wrecked. We had meant to go out to dinner for a nice post race meal, but instead stopped at a grocery store to get some food (not knowing the restaurant was literally next door to our hotel). We were half asleep randomly grabbing things, and ended up with ice cream, beer, prosciutto, cheese, and apples. I swear, I really am a Dietitian!

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The next morning I was very stiff, but by the end of the day was moving fairly well. It’s incredible how the body adapts, and how much stronger I’ve become over the last five years since I started to run longer distances.

A few more details on nutrition and gear: I only ended up taking about 15 gels. It was hard to stay on top of my two gels per hour goal, but I was also eating at aid stations and my energy levels were good. Stomach felt solid. My Garmin died after 9.5 hours, but you can see what it captured here. Watch fail! My Brooks Cascadia trail shoes worked well – I had some ankle and achilles pain at the end, but I think that was more the distance not the shoes. They held up well through water and mud. Lululemon shorts were solid. My Ultimate Direction vest was a disappointment – mostly because it is new and it broke – so that will be returned.

Overall, my second ultra was a huge success – all three goals achieved – and the race organizers did a great job. Big thumbs up to UTHC! I’m recovering well and slowly easing back into training, with the NYC Marathon less than a month away. I’m nursing my sprained wrist – it will be a couple more months until it heals. I am right hand dominant so it is a challenging injury, but I know things could have been much worse. I am grateful.

Next up for me is the National Endurance Sports Summit at Princeton University this weekend. I’m one of four speakers on the Nutrition Panel on Saturday morning, followed by an amazing lineup throughout the day. Here’s a great article on Competitor.com covering the event – visit Elevateendurance.org to register. It’s only $75 and if you use code cs10, you’ll get a 10% discount! Will be a fun weekend.

Lastly, thank you to everyone who has donated to our fundraising efforts for the Gilda’s Club. If you haven’t already done so, please consider supporting us. Any contribution is greatly appreciated as we honor our friend Noirin while supporting a wonderful charity!

Oh, and yes, we’re already starting to plot our next ultra. These things are addictive!

Happy Friday! Last weekend’s Ultra Trail du Hurricana 65km race was pretty epic, and I promise to give a full race report soon. For now, E and I are beyond pleased to have finished the race safely, under the cut off time (just barely!!), and in great spirits, crossing the finish line hand in hand in 10 hours and 51 minutes. Such a joyful moment!

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I’m also very pleased to report that I did not fracture my wrist – I have a sprain (i.e. ligament tear) and thankfully no major ligaments involved, which means no surgery or cast. I got a new custom splint that allows for much greater mobility and with a little rest and then some therapy, I should be healed within 1-2 months hopefully!

In the meantime, here are some great tips on running form on Livestrong.com, including several from yours truly! 🙂 I contributed to this article a few weeks ago and it went live last night. It has some good info on improving efficiency and avoiding injury before, during and after your runs. Check it out!

Distance shot

Have a great weekend everyone! Happy running!

“The world breaks everyone and afterward many are strong at the broken places.” — E.H.

Background

Running is probably one of the more isolating things that you can do with your time. Most days, you’ll be on your own. You’ll quietly slip out into the morning air at the crack of dawn with no one around to tell you it was a bad idea. If you’re lucky, you’ll have a few familiar voices in your head to keep you company. The bad news is that these voices have names like “doubt,” “fear” and “fatigue.”

Trail running is a slightly different animal. While it’s true that the voices are still there to keep you company, the culture tries to cultivate community. The community tries to rally around the idea of “connection to our collective experience,” including how we connect not just to the mountains, rivers, and wilderness, but also the people that make every experience rich, moving and unique.

10525899_10152810266175821_7688336940618464541_nWhen researching ultra-marathons for the 2014 season, I wanted to find a race that would scream community. The JFK race is steeped in history and community – it was originally conceived by JFK himself as a rallying cry for the USA; a call to a higher standard. Not only did the military return the call, but the public did as well with many such races springing up around the country. Today, there still is a large military presence in the race (Marines won the team event) – and while civilians seem to expect that our elite military units are cut from a different cloth (and IMO that may, in fact, be true), these races remind us that EVERYONE has the ability to exceed his or her own expectations…if we only dare to try.

As part of my mental preparation for the race, last week I had the privilege of hearing Admiral McRaven speak at the office. While I can’t say that I agree with all of his politics, I do think that his pointers for dealing with adversity should be part of the Ultra-Marathon Training Guide.

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The start

Training

So now that we have the race selected, how on earth do you prepare to run 50 miles? This seems to be the most common question I’ve received so far and there are many approaches. After much research, I customized my own training plan as follows:

Step 1: Prepare for a marathon (time it to peak 4 weeks before the race – Marine Corp Marathon fits nicely and it has a similar race profile)

Step 2: Add significantly more volume (+miles, peaking at 178 in September – “time on feet” also works)

Step 3: Add significantly more strength + stabilization + core exercises (gym time + pack running – body weight over metal)

Step 4: Add back-to-back runs (Sat and Sun runs, both at least 1-2 hours to simulate time on feet, peaking at 20+12 miles on Sat+Sun, respectively)

Step 5: Pay special attention to recovery (rest + nutrition)

This approach seemed to work fairly well for me. I exceeded my volume goals by hitting 1400 miles by November and got to the start injury-free. I also included an excessive taper program just to be sure I got to the start rested; for me, that involves very little running the week before the race. While it’s not without a little Taper Madness, I’ve found I always run better when I’m rested and itching to get to the start.

Problem Solving

Race execution at any distance is all about knowing the course and solving problems. Any distance. The JFK50 is split up into a few key sections: the Appalachian Trail (AT) 0-15.5, the canals (15.5-42), and the roads (42-50.2). Embedded in each section are a number of mini-milestones, official cut-off points that let you know if you’re on track to make it to the roads in time. The cut-offs are non-negotiable and you get pulled off the race if you don’t make them. They are AGGRESSIVE because running on a canal in the dark is dangerous – period. There was a lot of discussion on the JFK50 forums by some people that DNF’d this race because they felt the cut-offs were too aggressive. Personally, I feel that these adventures are not supposed to be easy – that’s part of the joy, so get over it.

Now, onto the problems.

The Problems

P1The AT. The AT is super fun but it’s also the most congested part of the course. It’s also the section with the most uphill so you risk burning too hard, too soon – which will destroy you for the rest of the day. It’s very easy to get stuck in a conga line, which has the benefit of forcing you to slow down in the early miles, but the downside is: IT SLOWS YOU DOWN.

JFK (Top) + MCM (Bottom)

JFK (Top) + MCM (Bottom)

Getting off the AT has an additional complication: the train. Yes, there is a train that eventually comes and if it does, you have to wait for it to pass. Precious time wasted. This is no joke and it means you need to be at mile 16 (0.5 mile down the road from the AT exit) by 4 hours.

P2The Canals. Basically, after running for 2-3 hours (3:30 for me) you then have to run an uphill trail marathon fast enough to hit the 42 mile cut-off.

P3The Roads. Asphalt feels like a relief when compared to roots, rocks, etc. However, darkness is now a problem and so is the cold. While you may have started cold, and later on warmed up in the sunlight – now with the sun setting, the cost of keeping warm is also taking its toll on the body. Maybe if you’re fast this isn’t an issue but hey – I’m slow – and so are a lot of people.

P4Nutrition. Your body only has a certain amount of glycogen it can store. Beyond that, you’ll need to find a replacement. The nice thing is that there are many stations along the way to fuel up. The downside is that there are no guarantees what will be there – if you hang your strategy on food that isn’t there when you arrive that’s it – game over. It’s VERY VERY hard to recover from calorie deficit once you get too far behind.

FullSizeRenderP5Hydration: Just like fuel, you lose tons of water and electrolytes in this type of endurance event. You need to drink enough to stay hydrated, but you can’t drink so much that you become hyponatremic. It’s a delicate balance.

P6Pacing. How the heck do you pace this thing? Maybe some people can run the entire length of the course but I cannot. My A goal was to finish under 10 hours (not met), which would require an average pace of 12:00 min per mile. Sounds slow, but when you factor in elevation changes, crowding and pit-stops, time adds up fast. Especially when most people are slowing down significantly in the last third of the race.

The Solutions

While these solutions won’t work for everyone, they certainly worked for me – this time, for THIS race. I’m curious to see which solutions work in future races.10259791_10152816325705821_3810747082238434306_n

S1: The trails. I’ve done a number of trail races so I’m fairly comfortable on this type of terrain. I love to bomb on the downhills and feel like I can cover the rocks in short order. The AT is certainly not the most technical trail out there, however, the uphills are no joke – they burn you out. So like many long races, the key is to take what the trail gives you – run the flats and downs, walk the uphills and pass when you can to get in front of the conga line. In the end, I still wasted probably 30 minutes behind people in un-passable situations. There’s simply nothing that can be done about this except to move faster next time. Just like normal, eyes down and active scanning ahead to avoid branches, rocks and various obstacles. The key is getting out of here without an injury – one gentlemen fell off some steep switchbacks at the end and had blood running down his nose, cheeks and eyes (oh yes, he still finished – he was a 68 year old Vietnam Marine veteran finishing the race for the 26th time).

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S2: The canals. There’s no secret to this section, you just have to get going. I was very fortunate to have my wife pace me for over 23 miles along the canals (pictured above). She kept me moving and helped me come up with a run/walk system once I hit a few very very low points. Think the key is to mentally find a rhythm and hang on. I’m not sure if I did better or worse with a pacer but having this support sure felt amazing during this section – and with her being such a seasoned runner in her own right, I had complete confidence in her suggestions. That’s really what you need, someone to do the heavy mental lifting when your mind starts to go.

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The final stretch

S3: The roads. At mile 38, I changed into my fleece, which saved me as the sun went down. Not only did it set me up to try and focus on mile 42 – the final cutoff required to finish – but again, it proves that you really can’t do as well without a team to support you. The wife and parents were just legendary in this regard – sprinting around and staying out in the cold as a spectator is no joke. Not enough can be said here to demonstrate my gratitude.

S4: Nutrition. There’s strategy and then there’s flexibility. These races require both. My plan was to take in 200 calories per hour in gels (if it sounds disgusting, you’re right – it is). In order to stay on track, I set my Ironman watch on a 30 min repeating alarm (1st time I tried this). Not only did this make sure I kept the calories constant, it also gave me a kick in the butt when I was stalled. The plan was to use this for base fueling (mix of Vanilla PowerGels, VFuel MCT-based gels) and then supplement with SaltStick tabs (2 per hour) plus aid station food (to taste).

Generally, I’ve done well with potato chips, coca-cola and potatoes/salt at aid stations. I did wind up trying a few new things (bad move) and found that although I was able to tolerate them, I did best with potatoes/salt (thinking of making my own for next time). The key here was (a) keeping on a tight schedule and (b) practicing with everything to make sure your gut doesn’t freak out. I’ve been blessed with an iron stomach and think the only problem was that maybe I still didn’t eat enough on the canal section.

S5: Hydration. Speaking of flexibility, I brought with me one vest bottle and one bladder. It turns out that at 17F degrees the outside tube of your hydration bladder will freeze rendering it useless. I’ve heard of this happening before but it never happened to me. Thank goodness I brought the UD flask with me – it saved me from a real problem. That said, I’m sure I didn’t take in enough water as a result. Pee color looked good though so probably OK. At the worst, I was running with an extra few pounds of water weight (that I shed later – again, thanks to support crew) and at best I was hydrated enough from the frequent aid stations – on a different course, I just don’t know what would have happened here. Likely, a DNF.

S6: Pacing. Here’s where understanding the course matters. In every race, it’s important to have a few ranked goals. Over this sort of distance, the obvious goal is to make the cut-offs and finish the race. This is essential. To go beyond that, you have to be realistic. Veterans advise that you can typically run 2.5 times your marathon time for a 50 miler.

So, if I’m pacing a marathon at 4:00 – that puts me in 10:00 territory – which is exactly what I ran, minus some challenging terrain. In order to do this, I would need to hit the canal somewhere between 2:45-3:15 hours, execute a 4:30-5:30 marathon, leaving me with 8 miles to close out in 1.5 hours (not impossible). This is effectively what happened except for a few differences:

  • Uphills on the AT. There were a lot of them and there’s no way to run everything. It’s just not feasible.
  • Conga Lines. There were plenty of choke points on the AT, especially on the switchbacks. This easily cost me 20-30 minutes.
  • Uphills on the roads. Rolling country roads is a bit of an exaggeration. They were pretty darn steep; like walk with your hands on your knees steep.

Aside from these challenges, you can run most of the flats/downhills and hike the uphills. I probably walked more than I expected, but less than I feared. In general, I was more concerned with finishing once I knew 10 hour goal wasn’t realistic given the above reasons – so I definitely took a conservative pacing approach later in the race.

photoClaire also paced me for almost half of the race on the canal (she had only planned to run 12 miles). This was awesome for a number of reasons. In addition to being able to share the adventure, she was also helpful to keep me pushing forward. Running with a pacer made the event feel so “real” to me; it magnified the undertaking significantly. I’m forever in her debt for getting me through it.

Assessing The Damage

It was a miracle that my family was there to support me. While I managed to find some legs in the last 5 miles and finish strong, there was no question that without someone to pick me up and take me back to the hotel, things could have gotten hairy. One nice feature of the JFK race is that if you don’t have people around, there are showers you can use at the high school after the race – so while I went back to the hotel to shiver, sweat, and freak out uncontrollably – if you do not have such a luxury, you can always do that in your car after a nice hot shower.

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Any race with elevation changes like this one always smashes your quads – no exception here. One big difference was that I was a bit chafed on the inside of my legs and finally got a number of large blisters due to swelling in my feet (and use of road shoes for the duration over trail/hybrids). This wasn’t a surprise, as more than one blister popped during mile 32 or so (ask Claire what the expression on my face was – I’m not entirely sure). Still, it’s always a nice surprise when you take off your shoes to assess the damage and it’s nothing you haven’t seen before.

It’s Tuesday morning and the feet are mostly healed. Some back toenails, but I have it on good authority that all toenails go to heaven.

Recommendations

If you’re looking for a first 50 mile race on the east coast, you really couldn’t pick a better one. The community, support and available course information make it a fulfilling adventure. I would say that there are other races that I’d rather do now that I’ve tackled the distance, but given the opportunity I would do it again. Mainly, I’d like to take on a course with significantly more trails/elevation – this was the most fun I had the entire day and I can’t wait to try out these legs on some sweet, groomed, west coast sunshine in 2015.

Other Highlights & Notes

It really was an adventure and probably it’s still too soon to process everything. Here were some additional thoughts from the day:

  • A police officer was directing runners at the 49 mile mark; his car was blasting “Ode To Joy.”
  • I did NOT get my red velvet cake at aid station 38. Stopping was a bad idea; at least the wife got to enjoy it. She earned it!
  • Mile 44 won the best aid station award: boiled potatoes with salt. This was my favorite fuel of the day; hands down.
  • Surprise visit from Claire/my parents during my 2nd wind at mile 46 – she was shocked at how fast I was moving (me too).
  • iPods are NOT allowed in this race for safety purposes. This is great because it forces you to meet/work with others through the low points. A new friend Joe and I attacked the short telephone poles together at mile 47 – when I saw him at the end he found me and gave me a huge hug – band of brothers…
  • Mentally, you really go to some dark places. My mental state was strong and was really able to accept the voices and push them aside.
  • The Appalachian mountains are beautiful. I can’t believe I never explored these growing up, given it was only an hour from my house.
  • Still have not completely conquered the chafing monster. More trial/error research is required. DZNUTS worked well both pre/post race.
  • Sprint finish uphill – well, maybe “sprint” is being used too loosely, but it felt faster than 10:00, which after 49 miles is quite something.
  • GPS clocked 51 miles. Well known to be inaccurate although I haven’t quite calculated where it went wrong exactly.
  • Stubbed my toe on the canal and I got a cramp in my chest; very strange place to get a cramp.
  • Right biceps extremely sore. This is likely due to the water bottle on my right side. Think it makes sense to either have 2 bottles or switch side next time.
  • 100 mile races are beyond my ability to comprehend at this point. Claire was sure to remind me after crossing the finish line (in an attempt to discourage any thoughts of running a 100 miler next) that all that pain I was feeling – that was just HALFWAY. One thing I know for sure is that there is probably an exponential effect to the amount of training required (I’d wager > 3x what I did to prepare for this race).
  • The wife kept calling me “el jefe” on the canals – this will no doubt be a short lived moniker…
  • Garmin details (JFK): http://connect.garmin.com/modern/activity/638753213
  • Reference Documents: Unspoken Rules of Being a Badass: http://runitfast.com/2014/09/16/the-unspoken-rules-of-being-a-badass/

Welcome to FFR

Hi, I'm Claire! I’m a Registered Dietitian Nutritionist (MS, RD, CDN) and a Road Runners Club of America certified coach. This is where I share my latest adventures in running, racing, food & travel! If you'd like to work with me, please visit my professional website, Eat for Endurance.

My PRs

Marathon (Chicago): 3:33:18
Boston Marathon: 3:36:14
Half-Marathon: 1:37:21
10M: 1:14:52
10k: 44:52

My latest photos

This morning's breakfast bowl isn't exactly pretty, but really delicious and filling! Two fried eggs in a pan with black beans (I used 1/2 cup = 1 serving), a little feta, a few spoonfuls of ricotta, some pesto (random but had some leftover and tastes great with eggs), and 1/4 avocado. Cooked all together for a high protein tasty breakfast! Awesome @onepeloton endurance ride earlier today with my buddy @mattwilpers before enjoying some family time outdoors on this beautiful day. Arielle came to visit afterwards and clearly is a big Peloton fan too! Speaking of which, check out the latest episode of the Clip Out (a Peloton fan podcast) - had such a great time talking all things nutrition and Peloton with @clipoutcrystal and Tom, who are hilarious btw! (Link in bio - my segment ~20min in). Wishing everyone a very happy first day of Fall! 🍁🍂 It's my favorite time of year to get out into nature and go for a run. L'Shana Tova to those who celebrate! We started the New Year with some apple picking at @wilkloworchards on our way back to NYC yesterday. Was so much fun, and Arielle was a great little helper! We don't have much food in the house after being away so these crisp local apples with almond butter will be our tasty, healthy snacks today. Getting ready for the loooong drive back to NYC after unplugging in Lake Placid for my bday! Fueling with a bowl of 5% plain Greek yogurt, bananas, peaches, and apple cinnamon granola. Not much of a view from our balcony this morning of Mirror Lake - swipe right for our view yesterday! So beautiful and peaceful here - minus screaming baby, of course. 😂 #Tbt to earlier this week, when one of my awesome @nutritionenergy clients surprised me with a @levainbakery cookie after we talked about them at our last session. I had planned to save half for my husband (those cookies are seriously dense!), but it was so delicious, I changed my mind and had the second half later in the day. Did I feel bad about it afterwards? Did I end up skipping dinner or working out more to compensate? Nope! I had already eaten a healthy balanced lunch, and it's not everyday that I enjoy such a decadent treat (although you will find me having smaller treats quite often 😀).

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