2013: Year In Review

This year has been a wild ride to say the least. Ups, downs, and unexpected twists were rampant. Nothing I've ever experienced can compare to 2013 for the trials, tribulations, and triumphs. Before I look back on my best year of running yet I want to thank the people who made this all possible.

First off is obviously my friends and family. I could never have accomplished my first 100 miler without my crew and coach. I couldn't dream big if it weren't for my family backing me up. And I wouldn't laugh until I cry or get squeezed in bear hugs until I squirm if I didn't have friends like Jenn (both of them), Dan, Kelly, or Paul. I love you all!

FitFluential - I have taken my blogging to a new level and been introduced to opportunities I never would have had otherwise without FF's mentoring. I've also met a ton of wonderful bloggers and been inspired to improve my own. Look for lots of upgrades in 2014!

Representin' FF at the Pretty Muddy

INKnBURN - How could I have run 100 miles and had NO chafing or blisters or other issues without them? I made new friends because I always stand out in their gear. I get to be comfortable and stylish which is something that rarely happens in my 'normal' life. INB4Life! <3 p="">

INKnBURN went everywhere with me this year, even my first Strongman clinic

Altra Zero Drop - The base of all my running! No black toenails. No blisters. Total comfort. After just over 1,300 miles run this year my feet are still happy. I can never think the Altra crew enough for all they've done for me and always having my back!

Altra carried me for over 1,300 miles in 365 days

Okay, now onto the shameless bragging!

As of today I am at 1,322+ miles run for 2013. I ran 27 races totaling approximately 500 miles. These included 7 5k's, 2 5 milers, 1 10k, 1 10 miler, 3 30k's, 1 20 miler, 2 marathons, and 3 ultras (one 24 hour, my first 100M, and one 50 miler). There were also some odd distances like 4.3 miler, a 7 miler, and 24.5 miles during a relay. Overall I would say it was a very successful year!

Third woman, first in age group at the North Coast 24 Hour Endurance Run

 

 

My crew and I after my first 100 mile finish

On the personal side there were also lots of changes. My family dealt with stalkers and sabotage. My marriage ended. I found a job I loved and then was laid off almost immediately. But despite all the drama there was lots of good as well. I made a lot of new friends. I reconnected with old ones. I went to my 10 year high school reunion (what?!). I turned 29 and began to accept that I really am going grey (I blame the kids).

At my 10 year reunion

 

So here's to 2014 and even more adventures. Whatever the new year may bring I know it will be worth it because I have the best family and friends. We always work hard and play harder. We give blood, sweat, and tears. And we never, ever give up. Cheers!

The Age Game

Another year has gone by and I am another year older. I celebrated my 29th birthday shortly after Christmas. Along with the holidays and another notch in my belt came the typical indulgences. Food, desserts, alcohol, and a lack of time for the gym.

Ugly sweaters and alcohol

This year I chose to stop kicking myself for every excess and lazy day. Instead I focused on enjoying my time with family and friends. There were dinners and parties and baking marathons. I spent days driving from one home to another for feast after buffet after brunch/lunch/dinner. And I took part in every last one of them.

These moments are worth so much!

 

Now the holidays are winding down and I'm less than a year from the big 3-0. I'm also almost 10 pounds heavier. And I don't care one bit. Everything in moderation, including moderation.

 

I have a plan and I have my support team. Paul and I have agreed to be 'those people', aka resolutioners. On January 1st we start fresh. We won't beat ourselves up over the seconds and thirds or desserts we enjoyed so thoroughly. We'll do the work and make the right choices and soon enough we'll see the results.

 

So I'll see you (and your hangover) in the gym on Wednesday!

 

 

 

Did you overindulge this holiday season? Do you have a plan in place to get back on track?

 

 

 

FitBit

First things first, I guess I need to introduce someone. Friends meet Paul, the new guy in my life. He's a runner and he lifts. Yeah, he's awesome!

Ready for a run

 

Anyway, Paul bought us awesome little gadgets, called FitBit Flex, for Christmas. We're still playing around with them and figuring out what they can do but so far it's been neat comparing our goals with our actual daily activity and calorie burn. We are connected through the app on our iPhone and we can cheer each other on or taunt each other (which may be even more motivating right?).

 

The Fitbit Flex is a wearable tracker that monitors your activity, diet, and sleep patterns. It's surprisingly simple, easy to use, and comfortable. The device includes a large and small wristband which hold the tracker, a wireless sync dongle for your laptop or other device, a charging cable, and the free app for iPhone or Android.

 

 

Fitbit wristband with Flex tracker

 

After three days of wear I've found that the wristband is as comfortable as the rest of my bracelets. It was a little hard to snap into place the first few times but it's either loosened up or I've gotten the hang of it. The Fitbit can be worn in the shower or rain so it doesn't have to be removed often. And with an estimated battery life of 5 days there's no reason to take it off most days.

 

The Flex can be synced to your smart phone via Bluetooth so you can check your stats and progress as often as you want without a cord. And tapping twice on the wristband gives a readout of your progress via five lights. Each light represents 20% of the goal you set (steps, distance, calories burned, etc) and when you reach 100% of goal the lights flash and the band vibrates. It's never been easier to check your progress in seconds.

 

60% of the way to my goal

 

Other features include sleep monitoring and nutrition/calorie tracking. Tap the device rapidly and it begins sleep mode. In the morning tap it rapidly again and it will send the information on how often you were restless through the night to your app. The Fitbit can even be set for silent alarms so it will vibrate at a predetermined time. It can also sync with other apps like Run Keeper and My Fitness Pal. Along with the ability to join groups and connect with other Fitbit wearers, the app will award you badges for new milestones to keep your motivation high. Fitness trends are displayed via graphs and charts and additional band colors are available on the Fitbit site to blend in with your fashion choices.

 

Overall, I would say this is a great device for motivating yourself and friends for a small price tag. It's addictive for checking progress and motivating yourself to get all five lights. And the app is easy to use and update. It's light, flat, and comfortable plus it doesn't stand out on your wrist. There's not much more that I could ask for in such a small tracker!

 

Oh, and yes, I do have the best boyfriend on earth!

 

 

Have you tried any of the trackers on the market? Do you use one? What are your thoughts on the usefulness of these devices?

 

 

 

 

She Get It From Her Mama!

It's been a week from you-know-where. Nothing has gone right and I've felt like a total failure. I still ran a good bit more than I had in the last few weeks but nowhere near what I was hoping. Thankfully my mother had the cure for my melancholy!

I bought us a family membership to the YMCA so we could all enjoy a year of health and wellness. My mom had yet to use her membership so she asked me to go with her today. I was more than happy to have a reason to head to the gym and not be accompanied only by my iPod.

My mom's always been there. And I've always looked just like her!

 

We decided to do some cardio first and took side by side treadmills. She walked, I ran, and we chatted about anything and everything while we got our endorphin rush going. Thirty minutes later we headed over to the weight machines. I'm just going to admit that I had never used the machines at the YMCA prior to today.

 

Intimidation is a horrible feeling. There's always a couple high school or college athletes lifting the whole stack. And then there's me... I know I'm not that strong. And I know I won't get stronger without lifting. But it still didn't overcome my fear of being laughed at (just like what happened at the globogym I used to go to).

 

My mom was always active (and pretty hot too!)

 

But today, with my mother by my side, we walked over there and explored the equipment. Then we made a plan for our workout and went to it. And the best part is we could still pass for twins, at least when it came to strength. We went set for set and rep for rep at the exact same weight, neither of us able to outdo the other.

 

I think I've found my new workout partner (who's been there all along).

 

 

Is fitness a family affair in your home too?

Hey You!

Hey you! Yes, you. I'm judging you.

The 'fat' chick on the treadmill. The big guy on the elliptical. The skinny kid lifting an empty bar. The old guy running with the funny gait. The clumsy girl on the secondhand bike.

 Who lifts two pound dumbbells?

 

You wear baggy clothes covered in sweat. Your footsteps are loud and uneven. And your breathing... oh my god, your breathing. Everyone around you is worried that a coronary is just around the corner. You stare straight ahead. I know you're not really oblivious to the looks from the regulars. You know they think you're just another resolutioner. They feel smug knowing that you'll disappear from their realm in a month, maybe less. You keep your head down and plod on. Why? Why do you bother?

Eat another slice of cake why dontcha?

 

I know why. I understand. If you would just look up, you would see that I'm not looking at you with disgust. I'm looking at you with hope and awe. I have been fat. I have been skinny. What I had never been, before those first steps, was strong. I look at you and see potential. Unlimited, bottomless potential. You can become a runner. Or a cyclist. Or a body builder. You can be healthy, fit, or strong. Or maybe even all three. Whatever you want to attain is just a few months of hard work away.

 

If you would just look in my eyes you would see that I want to help you. I want to offer you hope and encouragement and maybe even some advice. I want you to stand tall because you won't give up in a month no matter what those stuck up meat heads think. You will soon be a regular and no one will look twice when you walk into the gym or step onto the road. And then it will be your turn to open your arms to the new guy or girl.

 

You're not even wearing 'real' running clothes!

 

So whether you're old or new or haven't even started yet.... Welcome. Welcome to my gym. Welcome to my roads. Welcome to the world of fitness. Don't give up. And for goodness sake don't let anyone make you feel like you aren't worthy. We all started somewhere and not very many of us have reached our goals. So lift your head, look around. I bet you'll find those looks are a lot friendlier than you imagined!

 

Disclaimer: I wrote this post because I am sick of the jokes and snide remarks about the New Year resolutioners. And once upon a time I was one. The pictures included here are of ME! I can say these things about myself because I thought them at one time!

 

 

Finding Motivation

I'm slowly rebuilding myself from my three months of apathy. I used some frustration today to push myself to a new 'long' run, a whopping 6.32 miles. While it would have been a short run just a few months ago, it is now the longest I've gone in 3 months. The good news is I feel fine and I even averaged a good (for me) pace.

I also found a new 'game' for passing time on the treadmill:

After every third song I increased the speed by 0.1MPH. I started at 6.1MPH and continued until I was at 6.8MPH. Then I was less than 5 minutes away from an hour so I just started mashing the up button. If I remember correctly I finished at 7.2MPH. I ended up with an average pace of 9:29 so I was pretty happy with that and I was never really bored because I was counting songs instead of miles or minutes. I think I'll keep this as a progression run game!

I took that moment of motivation and ran with it. I registered for the Lt. J.C. Stone 50k on March 22, 2014. I have 99 days to get myself back from 6 miles to 31. I feel like it's a very achievable goal and it has a sentimental value because this race was my first 'real' ultra (since the Rachel Carson is not billed as a race).

J.C. Stone 50k 2011

 

I haven't chosen a plan yet. I don't even know if I'll follow one. It will be hard to run long on the weekends that I have both girls. I'm guessing I will have to alternate long runs with tempos and hills on the weekends in between. Then there's the problem of the midweek longer run. My gym imposes a 30 minute time limit on equipment when they are busy. I usually feel like I'm getting weird looks after an hour even when there's fewer people. And with New Year Resolutioners just around the corner, I just don't see 10 milers happening during the week. It's going to be a challenge but it's one I'm looking forward to.

 

Hopefully this is what I needed to find the willpower I built over the 9 months of Burning River training! See you on the roads!

Stronger

Thanksgiving was not at all how I planned it but it may have been even better. Sharing an evening of non-traditional food, board games, and silly shows with my daughter and a great friend made the holiday memorable. I missed my family but I'm hopeful the weather will cooperate for Christmas.

Friday morning Gem and I packed our bags and headed south. The trip to Virginia Beach was fairly uneventful and I was thrilled to see two of my closest friends, Jenn and Dan. Gem hit it off with their children immediately. We spent Friday evening catching up before bed. We had to be rested Saturday for the main event.

After a hardy breakfast of ham and cheese omelets Jenn and Dan took me over to the Brute Strength Gym. My friends have been training for Strongman competitions and this was my first chance to see them in action. The hour long clinic was focused on tire flips and fingal fingers, neither of which I had attempted before.

Dan warming up with some Sara tosses

 

I stayed in the back and watched as women with muscles I dream of having heaved the 300 lb tire over. When it was my turn I put on a brave face and approached the tire. I've never deadlifted more than 145 lbs and I was afraid that I wouldn't even get it off the floor. But it came up surprisingly easily and before I knew it I was lining up at the 380 lb tire. That also went up and over without a hitch. Next up was the 500 lb tire. That was a little more of a struggle as you can see below:

 

 

 

After that I attempted 625 lbs but I couldn't even budge it. Oh well. Almost four times my body weight is a good start!

 

We moved on to fingal fingers after the tire flips. I had never seen a finger and it was intimidating. A hollow metal tube is filled with rebar to meet the weight required. If I remember correctly my weight was 207 lbs. The tube is attached to a pivot on the floor and the point is to deadlift the tube, clean it, and then quickly push it to vertical and over the pivot.

 

Fingal Finger picture (strongman.org)

 

I had very little trouble lifting and cleaning the finger but, once it was shoulder height, I couldn't press it to overhead.  It took everything I had to just work my shoulder under it towards the pivot one small bite at a time until I could heave it over. Upper body strength is clearly my biggest weakness.

 

Noodle arms!

 

The experience was amazing and gave me a new appreciation for lifting. I usually dread strength workouts where I feel trapped into 3 x 12 reps of standard exercises. Strongman workouts were more like really heavy playground excursions. I think I could really get into training like that. Tires, logs, rocks, and pretty much anything heavy and awkward can be used to create an amazing workout.

 

The aftermath of it is almost as entertaining. I am black and blue from shoulder to fingertips with a few scattered bruises on my stomach, hips, and thighs from resting the weight of the implements at different points on my body. I went for a haircut today and when I removed my coat I'm pretty sure the hairdressers jaw hit the floor. I almost wanted to explain but thought I might just come off as crazy if I tried!

 

My wrist is disgusting!

Left bicep

Right bicep

 

This experience was so worth the temporary pain and stares. And now I can proudly rock my Brute Strength Gym tank top!

 

 

 

 

Did your holiday involve any unexpected or exciting workouts? How did you counter all those tempting calories?

 

A Day For Thanks

Happy Thanksgiving friends!

Today I'm doing my best to be thankful for what I have instead of looking at what I do not have. So here's what I'm celebrating today:

1. My daughters. They are the reason I keep moving forward and bettering myself. Today it's just Gem and I hanging out at home. The weather prevented us from going to see our family which brings me to my second item....

2. Friends. My friends hold me up, support me, and kick me in the butt when needed. Today another one of my friends had no Thanksgiving plans. So we're making it a day of fun instead. We'll be having shepherd's pie, chili, apple pie, chocolate cake, and hot chocolate while watching Christmas specials and playing board games.

3. Family. Even though we're scattered over the east coast now we're still a family. I never would have made it this far without them.

4. The obvious one... RUNNING! Today I celebrated my health and ability by heading out at sunrise to run (post hole?) through the snow and ice in the park to meet my mileage goal for the year!

Despite the 17* temps, the icy conditions, and it being a holiday there were still three other crazies in the park. I struggled against the part of my brain that told me to go home, pig out, and be warm. Having others out there encouraged me and reminded me why I love the community that surrounds my sport. Hitting my mileage goal over a month early despite all the setbacks of the last three months was just icing on the cake.

I came home and bragged to Gem that I'd reached my 1,300 mile goal and she asked what I'd run in previous years. So I graphed it out:

I didn't realize this was a PR or just how far I'd come in the last 3 years. I have to say it's a great feeling and it made me even more grateful for my amazing coach who got me through my first hundred, a 50 miler four weeks later, third woman at North Coast 24 Hour, and a marathon PR. My daughters who are excited by mommy's running adventures and encourage me in my pursuits. My family who cheers me on while secretly worrying about my mental stability. My friends who listen sympathetically and then tell me to suck it up and get back to work. My teammates at FitFluential, INKnBURN, and Altra who prove to me on a daily basis that anything is possible with a good plan and hard work.

I am so blessed this holiday season and I hope all of you are as well! Share with me what has made your year and your Thanksgiving special!

On My Skin

I finally got my fifth tattoo today. I've been waiting... and waiting some more. Why? Because I hadn't finished a hundred miler. And when I did finish BR100 my life began to fall apart. Maybe you remember this post when I wrote about the compass rose necklace I bought myself when I first started running. I told myself I would mark it on my skin permanently when I ran my first one hundred. Little did I know how long that journey would be!

Today I walked into my favorite tattoo place on a whim thinking I would get it drawn up and make an appointment. The guy asked, "Want to do it now?" I began to hesitate and then thought to myself, "What's the point in waiting for anything? Just do it!" So I said yes and we began the process of laying it out and inscribing it on my body forever.

And here is what I walked out with an hour later:

 

It's a representation and a celebration all in one. It represents the path I've travelled and the path I'm on as my life changes direction again. It celebrates the end of my journey to travel 100 miles on foot. It represents my moral compass and my desire to stay my course when it seems the entire world is against me. It will hopefully be a good luck charm for finding my path out on the trails when running and racing.

Life is never what we expect but so long as we raise our sails and chart a course we can follow the stars to where we are meant to be. The journey begins today...

Returning to the Run

Today was a beautiful fall day for western PA. Temperatures in the 60's, light breeze, sunshine, and no rain. All day as I slaved away at work, having a terrible day, I felt wound tight and ready to have a fit. I made a big mistake. I cut my hand. I couldn't get a simple project right. And my boss was overdue on getting my annual review (and therefore raise) done. I finally nagged him into doing the review and he gave me a score much lower than I thought I deserved.

I got into my car feeling defeated by life. I'm working at a job that demands more of my time and attention than my children and gives almost nothing back. The relationship that was supposed to last the rest of my life is over and I've come to the realization that dating in this stage of my life is going to be a lot less fun than when I was in my early 20's. I miss my dog and my fish and my 'stuff'. And I feel flabby and out of shape. As I drove and fretted I glanced at the temperature readout on my dash. It said 68*F. I couldn't believe it so I pulled out my phone and checked the weather app (at a red light people!) and it agreed with my Jeep. I decided that a run might be just what I needed.

Now I was feeling scared. It's been weeks since I ran for real. The Boston Harvest was my last race and probably my last real run. I did 1.5 miles on the treadmill one night but then work got in the way again. Would I be able to run? Would it actually help or just make me feel like a failure in yet another way? What if it really sucked and turned me off to my therapy of choice in this time of need?

I got home and no one was here. My mom had taken Gem to the grocery store and her husband was out and about. I took it as a sign that the run was meant to happen and threw on my INKnBURN denim shorts and steampunk shirt along with my humping bunny socks and Altra Torins. My Garmin thankfully still had a charge after weeks of neglect so I hopped in my Jeep and headed to Northmoreland Park.

 

I have never run at this particular park. My mom told me there was a 1 mile paved loop. It turned out it's actually pavers, as in brick and stone laid into a long winding path around a lake. I wasn't too thrilled about the surface but I was there and ready to go. I jumped out of my car and was struck by the fall foliage reflected on the glassy surface of the water, the sunshine beaming down on the families playing in the grass, and the lure of the other runners out on the path. I started my watch and tried to stay slow but not necessarily easy.

 

 

 

As I rounded the first bend I encountered a small bridge. The view from the bridge looked out over the lake to a boathouse. Geese were grazing on the bank and people were fishing. Walkers, runners, cyclists, and dogs were all out enjoying the day. The air whooshed in and out of my lungs and the tempo of rubber on pavement seemed in time to the nature around me. For the first time in a month I began to relax.

 

 



 

The next bend brought me into a small stand of woods. A family sat on a bench, a squirrel skittered through the leaves, and the shadows of the boughs brought a chill. I still felt good and it seemed like my legs and lungs were loosening up. I began to remember why I do this crazy sport in the first place.

 

I continued around the boat house and back to where I started. In the second loop I really began to feel the return of the rhythm that comes when you find the zone. Music played softly in my ears but I was barely listening. All the thoughts that have been angrily buzzing around my brain began to sting a little less. I found a little piece of myself that has been missing.

 

On the third loop my chest began to burn. I knew that I was pushing myself based on the paces I would see when I cared enough to look at my Garmin. For the most part I ran by feel and the tempo was steady. Mile 1: 9:57, mile 2: 10:10, and mile 3: 10:06. I reached my car at 3.2 miles in 32:05 and I was quite pleased with that.

 

 

 

The temptation to continue was strong but I know I need to be smart about coming back. I'm hoping to build back up over November and be able to run some strong races in December to finish out the year. And now I remember why I need to run. Every little detail of my life is still the same. Nothing has changed or will change the path I'm on but somehow it just looks a little brighter with a few extra miles on my legs.

Starting Over

I haven't posted (or run or worked out or done much of anything) for several weeks. This isn't the typical lack of motivation or too busy at work post. It's not even an injury or a nagging ache. It may be the biggest change of my life.

Shane and I have separated. The last month or so has been a mess of trying to cope with the fall out, figuring out custody, dividing property, and all those other fancy legal terms. But in reality it's all just a mess. I'm not sure how we got here. He's angry and hurt and I'm angry and hurt. And the kids are caught in the middle. Somehow running just didn't seem like a priority anymore.

I'm slowly pulling myself back together starting with getting back to work and working out. I'm hoping that the familiarity of routine and rubber on pavement will help me find myself again. So there it is, out in the open and internet official. It feels weird to say it, even weirder to BE it, but I am a single mom again. Sometimes life is funny like that.

Boston Harvest 2013

This story starts with last year's Boston Harvest 5k. Shane has been working around the clock since about 3 days after the 2012 race ended to make this year's version bigger and better. He added a 10k option and got more sponsors, more donations, more door prizes, and just more everything. The goal this year was to have 300 participants. Thanks to an estimated 800 man-hours we reached, and possibly exceeded, this goal.

Friday night we packed up the kids and sent them off to Shane's parents for the night. Then we frantically packed vehicles and double checked mile markers and signs. We had caught a teenager stealing the handmade scarecrow mile markers from the trail so we had to check every last detail ten times over to be sure everything was perfect. Shane picked up cookies, cake, chips, and made Gatorade while I made parking signs and buckets for door prize drawings.

Parking signs

My car

Shane's car

 

Handmade mile markers

 

By the time we made it to bed Friday night I had no idea how we would make it through race morning. However, we were up and moving shortly after 5am and we got everything set up right on schedule. We never could have done it without all of our wonderful volunteers. They erected tents, set up tables, registered runners, handed out packets, and generally turned chaos into calm.

 

Food table

 

Cake with a certain child's fingerprints

 

 

At 9am we were ready to launch the 10k runners. I was originally registered for the 10k but I developed a bad cold in the days leading up to the race and I didn't want to be MIA for over an hour so I dropped to the 5k. As the 10k began I rushed to set up the awards table, food table, and door prizes for the runners upon their return. A short 15 minutes later it was my turn to toe the line.

 



Big Beaver Big Dawgs

 

As we took off I tried to hold back. I was breathing okay and I began to hope I might do okay despite my cold. I was running with our friend's son and we put down a 7:40 mile. I felt fine and wasn't even breathing hard. I started to get excited but I guess it was premature. As we approached the turn around I began to feel my chest tighten up. I kept pushing but quickly went from congestion to pain so I pulled way back. My friend's son kept up the strong pace while I struggled to breathe coming in at 8:30 for mile 2. In mile 3 I began to assume I was going to have to walk. I really eased up and trotted while a few men passed me. As soon as a woman passed me I pulled it together and sped up again. I managed to fend off all of the other approaching women. Mile 3 ticked off in 8:48. I held steady for the last .12 miles and just crossed before the next woman.

 

Waving to our amazing photographer, Jesse Meyers

 

 

Finishing

 

My chip didn't register as I crossed the mat and I forgot to stop my Garmin so my time is off. But the official results are listed as 25:54 for 24th overall, 7th woman, and 1st in my age group. I'll take that for being sick, up all night, and stressed all morning!

 

Boston Harvest swag

 

As soon as I finished I stumbled up to the finish area to get back to work. My mom and the other volunteers had set out the door prizes and drawn bib numbers while the races were happening so I spent the next half hour handing out 130 prizes to the lucky winners. Meanwhile Shane was getting the official results printed out and the clown and Kona Ice truck entertained the kids. Unfortunately, our scheduled band did not show up so the adults were less entertained.

 

Lulu the Clown was a hit again

 

As soon as the results were available we handed out plaques plus gift certificates to the top 3 men and women in each race plus the top master man and woman. The top 3 men and women in each 5 year age group each received a medal. Every kid got a finisher medal on top of being eligible for an age group award. And there was a midpack award for each race as well. Our hope was that everyone would go home with something between awards and door prizes.

 

Age group awards

 

Kids' medals

 

Midpack awards

 

Overall awards

 

Even the dogs got medals

 

It began to rain as we started the awards ceremony. Thankfully it stayed at a light drizzle until we were just finishing cleaning up. Everyone except our most loyal volunteers and friends had left by the time it really poured. We quickly broke down the tents and tables and cleaned up the garbage and signs. Before we knew it the ballfield looked like we had never been there and the trail was empty. We were left with 3 vehicles to unload in a downpour but it didn't put a damper on what turned out to be a really great day!

 

There is no official total yet but we feel confident we exceeded the $4,000+ we raised for Rex's fight against Batten's Disease last year. As soon as the final bills (port-o-john rentals, timing fees, etc) are paid and the final registration check comes in we will be able to give Rex and his family the proceeds from the race. Seeing Rex's face light up at the race made it worth all the time and effort and frustration. He is such a sweetheart!

 

Rex and his family and friends

 

Overall, I don't think we could have asked for a better day. The course was dead on accurate, the weather was great until the very end, the volunteers were amazing, the participants were cheerful and patient, and everything just went according to plan. We are so blessed to be part of such an amazing community and running family!

Rock'n The Knob

Shane surprised me with an entry to the Rock'n The Knob 30k a couple weeks ago. After last weekend's disastrous trail 10k I was about terrified of running up and down a mountain for three times as long. But the race director of the RTK, Ben, had given Shane a free entry for me as a fellow race director so I couldn't be a no-show.

The Rock'n the Knob is not actually 30k. It's advertised as 19.23 miles (31k) but everyone got closer to 20+ miles by GPS which means it was probably actually longer since tree cover causes signal loss and vertical gain/loss are not calculated in by GPS. I'm glad I didn't know this in advance.

The race itself is billed as 'PA's Highest Trail Race'. The course description states:
"Runners will start from the Clubhouse at the Blue Knob All Seasons Resort. Racers will then conquer the ski slopes, enjoying beautiful vistas along the route. The 30K racers will then split from the 5 mile route, linking with the Lost Turkey Trail to begin their assault on the State Park side of the mountain. The 30K runners zigzag up and down the mountain accumulating over 9,700 ft. of elevation change! This race will be the most challenging in the area, putting even the most hardened trail runner to the test."

The view

I made the decision to drive out to Bedford, PA and stay the night before the race. I found a hotel and then headed out for some food at a little Mexican place called Salsa's. If you're ever in Bedford I highly recommend it. While Denny's, Hosses, and all the other chain places were packed, Salsa's had maybe 10 patrons inside, live music, and the food was excellent. I made it back to the hotel and laid out all my gear (minus a forgotten Garmin) and got ready for bed.

After a restless night I got up at 6:30 and dressed in my INKnBURN denim shorts and sugar skull tee with Altra Superiors. I added a long sleeve pink shirt on top as a warm up. I grabbed coffee from the hotel lobby and began the half hour journey to Claysburg where the race would begin at the Blue Knob Four Seasons Resort. Once there I picked up my packet and bib. I'd been assigned number 13. On top of the forgotten Garmin, the poor night's rest, and the bib number I was pretty convinced it would be a bad day. I mostly hid in the lodge until start time because otherwise I was freezing in the 48* morning air. BRRRR!

We lined up right on time and were given some brief instructions on the course and markings before a shotgun start. Wow was that loud up there in the mountains!

Start

Looks like I was lucky to avoid this guy's farmer blow

 

The start at the Clubhouse (elevation 2,376 feet) meant running uphill for about 2.25 miles until we reached the radio towers on the top of Herman Point (elevation 3,014 feet). I took this slowly and watched people disappear over the hills and around bends wondering if or when I would catch them again. My stomach felt rocky and I hoped I just needed to warm up. We then turned onto Lost Turkey Trail and headed down the mountain. I almost got smeared by a speeding car at the road crossing but was able to hustle across just in the knick of time. After that I reached the steepest descent of the race, an old logging trail that drops 831 feet in 0.87 miles. Thankfully it was followed by a flat 0.73 mile trail to the campgrounds. I was already struggling by this point and my stomach was roiling but just focused on relaxing and staying rubber-side down. There were two women in front of me running together and I dubbed them The Ponytails because that's all I would see as they disappeared around each bend in front of me. I vowed to catch and beat them before the end of the race.

 

The Lodge

 

The runners next circumvented Blue Knob State Park campgrounds via a wide single track trail before taking an access road over to the Crist Trail. It was at this point that I realized I wasn't absorbing my water. My stomach sloshed with each step and the weird gurgling sounds it was making worried me even more than the stabbing pain it was causing. As we headed towards Pavia Road we headed down the sharpest descent of the race with 859 feet of fall in 2.6 miles. Unfortunately my stomach couldn't take the pounding and I walked a lot of the descents. I crossed Pavia Road and stopped at the mile 7 aid station to eat a couple gummy bears and refill my handheld. From here I had to conquer a 4 mile loop consisting of rolling single track, an ascent of Rock'n Ridge Trail, and a loose rock gully climb. The climb is roughly 2 miles and becomes progressively steeper the farther it goes. The total climb is 887 feet. Thankfully it's followed by almost a half mile of flat double-track before dropping back to the aid station. Here I joined up with a group of runners named Luke, Rachel, and Sarah for the remainder of the run. Luke had fallen at mile 2 and broken his hand but refused medical attention and finished the race. What a rock star!

 

Careful descent of the stone stairs

 

From the aid station we followed the road and headed straight back up, 0.87 miles and 395 feet of climb from the park office to the Homestead Loop Trailhead. The loop is 1.75 miles long and follows an old road. First it descends 363 feet in 0.63 miles and then ascends 624 feet and 1.11 miles back out of the hollow. I dubbed this section the Hill of Despair for the numerous false summits and relentless climbs. We did pass a woman on this ascent which made me feel a little better about my performance. Finally, we reached Raven's Rest Pavillion and the final aid station at 2,037 feet elevation. I sat on the picnic table and tried to eat some gummy bears while the volunteers checked out Luke's hand. My stomach had relaxed some but pounding down descents was still out of the question.

 

 

 

From the pavillion we began to climb the southeastern flank of the mountain. We traversed a contour to 2,570 feet elevation and then dropped 500 feet in a half mile to Beaver Dam Run. According to the course description "this entire section requires runners to be able to stop on a dime to avoid seriously technical and jagged rocks along the narrow single track." Once you reach the bottom, you are greeted by a stunning view of a waterfall cascading down a gully filled with boulders covered in moss. Well, stunning until you realize you are about to climb the waterfall, 971 feet of ascent in 0.79 miles on slippery rocks and crossing the falls twice.

 

Finally we reached a dirt road where we continued our final ascent of the mountain for another 0.2 miles until reaching the 'Stone Pads'. This is a single-track section of extremely rocky trail. After awhile things leveled off and we followed rolling trail past the Pavia Overlook and out to Pavia Road, which we ran up to the ski lodge at the summit (3,142 feet). We turned onto an access road to the ski lifts and proceeded to run straight down the Route 66 ski slope to the East Wall Traverse ski slope and down to the bowl at Stembogen. Finally the last of the stomach-pounding descents were over and I turned into the forest until I reached the final surprise, the 'rock garden'. This is where I finally overtook The Ponytails as they walked through and decided it was a good race afterall. The maintenance building appeared and then the finish line and I was able to put out a final kick to finish in 5:42:21.

 

Elevation profile

 

Course Map

 

I was surprised to learn I took second in my age group but it turned out two of the top women were in my age group. The Ponytails and the other woman I had passed were also in my age group so there is some satisfaction in that. Afterwards, there was food and beer to be had before I made the long trek home.

 

Swag

Finisher's Medal/Bottle Opener

Age Group Award

 

Overall, this is a great race for an experienced trail runner. The views and trails are amazing and well worth the trip. However, it's definitely not something to be taken lightly as evidenced by Luke's broken hand. The medals, the shirts, and the post-race food and refreshments all make it top notch. And it's not every day that you can summit the second tallest mountain in PA twice while traversing both sides. The course was well marked and obviously well planned to challenge everyone who attempted it. But it definitely was not beginner or even intermediate runner friendly.

 

And I'm still not sure I can ever wear the race shirt because having 'Rock'n The Knob' emblazoned across my chest just seems like it will invite sexual innuendos, especially from those who know it was Blue Knob! Oh boy! *face palm*