Embracing a new year - Welcome 2016

Happy New Year to all of my family and friends. May your new year be better than the ones before. I resort to make mine better. The first step is by staying optimistic and positive throughout life and in every situation. It goes to show how positivity feeds on positivity. I have found that when I surround myself by like minded people, that it brings about a good aura in my life. I feel like too many times we let that negativity we feel downward spiral into a black hole. We all know how hard it is to get out of those situations. So my challenge to myself and to you, are to keep out of that hole by staying positive and finding the good things in what life brings us. I am a firm believer that 'everything happens for a reason'. We may not know why those things happen at the time, but we will after further reflection. It is what we do in those situations that make us who we are. So why not find the good and let go of the bad?!

I am not a huge believer in New Year's Resolutions, but I have resolved in making a few.

1. I plan to blog at least once a month - I have slacked really bad last year, and I want to change that.

2. I plan to be more helpful in the community by volunteering and offering any assistance to those in need.

3. I plan to smile more, laugh more, and find the positive things in life each day.

4. I will never ever believe in taking anything for granted. I will remember to be grateful for the gifts I am given in life.

5. I will Praise God each day for the life I have been given and glorify his name.

I am looking forward to what 2016 has to offer. I am excited for new adventures, friendships, and memories. I hope to see you on the trails!

Happy New Year! Let's start it off on the right foot (or left-whichever you lead with!) ;-)

~Pixie Ninja

UROC 100K

UROC 100K – Spetember 26, 2015

My race was similar to the course elevation, where the highs are high and the lows are low.

It was a beautiful morning standing on the street seeing the moon and stars still faint in the sky as the sun was just starting to rise. The start of the race was on road and downhill, which are both my favorite. I got off quickly and felt really good. We made a single file within a mile to start our descent down to the single-track trail. After a steep descent down Cardiac the trail smoothed out and was runnable switching back down to the No Hands Bridge. I caught up to Luke Garten who was running smooth, and enjoyed a short time running with him until I was forced to slow down going up the long climb to the second aid station. I wanted to make sure I kept my breathing and heart rate down. After that aid station was a sweet single-track multipurpose trail. It went on for several miles until we popped out onto a service road.

At this point I am still on a high, feeling good and running well. We next had a section that went up and made a big loop. Then we came back out to the road service AS again and had to make our way down a very long descent to the river. I knew Coach Koop was going to be there, so that kept me excited. Coach swapped my bottle and put my ice bandana around my neck and said to keep on moving. The river crossing was nice and cold. I definitely would be enjoying this on the way back. The river was so low that we had to run through the sand that reminded me of one of my roads back in Dannebrog, Liberty Road. My mom will get that! 

Next, is the road that never ends…up, up, up. I ran what I could and hiked what I had too. Then at the top the course is back to single-track and it was undulating going up and down. It started getting warm and being in the trees made it worse as it was very till. I was thankful to have my ice bandana. Soon, I started seeing the leaders, Justin Houck and Mario Mendoza, working hard running up a long climb. They both looked good and focused. Next, I saw the very happy and cheerful Ford Smith. He always makes me smile with his positive enthusiasm.

The next part of the out and back, we got onto an exposed section of trail that ran above the river. I could tell the heat was getting higher and I couldn’t wait to get to the next aid station to refill my ice. I started seeing more men come back and then the ever so graceful, Magdalena Boulet. We wished each other the best as we passed. She is another person that always lifts me up and inspires me.

I started thinking more about the aid station and looked over to gaze upon the river when suddenly my foot clipped a tree root and I went down. I fell completely on my left side, which I am so thankful for because I am still dealing with my right side fall from about 4 weeks ago. I picked myself up and said to not even look at the damage and to keep running. I made it to the AS. I took a little more time than I would have wanted to assess everything. I was still able to move, so there was no stopping. It hurt, but so does running an ultra…that’s kind of the point right?

Photo: Courtesy of UROC

I hit a low point going out of that AS. My knee kept me from running well on the descents, and I had to hike most of the uphills. I just kept telling myself that I would not quit. I will NOT be a quitter. I made it back to Coach and he gave me a bottle of OSMO full of ice. It was exactly what I needed for the long climb up to the next AS. I was still in a semi-low mood, but better than before. I got to the AS and was directed back to a single-track trail where I would make my way to Cool.

It started heating up more, and the sun was relentless. At one point I felt like I was running face first into a furnace. It was brutal. Finally, making my way to mile 47 AS. Next, was what the locals call the KT climb. It was a beast…that thing was so steep and relentless. It was one of those climbs that you kept looking up never seeing the top, and wonder if there really is one. I consider it similar to Devil’s thumb, but with less switchbacks. I got to the top and was able to start running again. I came into an exposed prairie that the sun felt like it zapped the life out of me. I had to stop and walk. It frustrated me, as it was a runnable section. I knew at this point the temps were above 90, and to just keep chill into I got into Cool (no pun intended!).

Photo Courtesy of Richard Watson

 I got to the Cool AS surprised and happy to see my mom, step-dad, Miguel, and Coach. However, I was in a big low and was crabby. I was frustrated, but they tended to me and sent me on my way around a 4.5-mile loop. I was recharged slightly enough to start running and I made my way up a short hill before falling again right on the exact same side and places as I had to earlier. I stood up completely angry and threw a little temper tantrum. I slammed a gel and my bottle to the ground and yelled some obscenities at myself for falling. That really put me in a funk. I was angry, hot, and hurting. Every fiber of my body wanted to turn around and give up, but my stubbornness prevailed and brushed myself off and kept moving forward. I ran for a while, and then I hit the section of paved road that had to have been 100+ degrees with no wind or shade. I couldn’t get myself to pick my feet up to run. I walked getting angrier at myself for walking a road.

Photo Courtesy of Richard Watson

I finally made my way back to the AS and was raged. Coach calmed me down and said there is 8 miles left. Just take it one mile at a time. I thought, alright 8 miles or basically a loop around Lake Zornisky…I can and I will do this. I walked out and started running soon after. I started recharging and got my head back in the game. I prayed on my way back and it calmed me. The miles started clipping off and I forgot about the pain from my falls and focused on the finish. I got to the last AS and blew through it knowing there was 5 miles left and I was on a mission to reach the finish line. I rallied back strong and finished hard to place 3^rd female and 9^th overall in a time of 10:56:22.

It was one of the most challenging races I have done both physically and mentally.  I fought off demon after demon and came victorious. These are the races where we become stronger. To know that you can rally back from the darkest depths is something that I will remember. It reminded me of when I fought hard during the 2014 Western States 100. I took that experience and used it during this one.

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Overall, I highly enjoyed the course and the event. I want to thank the race directors Gill and Dr Francesca for all the hard work in putting this event on. Thank you to all the volunteers for giving up your valuable time to take care of us runners. I thank God for giving me these opportunities in life. My family, for always believing in me. My friends whose words and thoughts keep me fighting when I was having low points. And my Coach Jason Koop with Carmichael Training System, who helps me on and off the race course to achieve my goals. Nike Trail, who provides me with support and the best gear!! CarboPro for the proper nutrition and supplements for pre, during, and post running, in order for me to perform the best I can.

Nike Trail Kiger 3's

What I learned:

1.     I just have to be patient and remind myself that in 5 miles I will not have the same attitude.

2.     When in doubt pray.

3.     I can push myself beyond what my mind believes, and to never give up on myself.

4.     Focus on what I can change, not what I can’t. Exp: (mood, attitude versus weather, falling, etc)

5.     Zero GI issues (fixed this from last Western States)

6.     This is why I love ultras – expect the unexpected! 

Gear:

·      Nike Trail Kiger 3’s – another flawless race with no rubbing, blisters, or hot spots!

·      Swiftwick socks

·      Nike race top (orange) Nike Pro shorts

·      Visor

·      Bandana

·      Nathan and Amphipod handhelds

Western States 2015 - June 27, 2015

"Persistent Patience" 

A race that has been on my mind for the past year. The day to prove to myself that I had learned from last year's implosion at Western States. I had three main goals for the day. Goal #1-Finish smiling. Goal #2-Improve upon 20:07 from last year. Goal #3-Finish in the top 10. I can happily say all of the goals can be checked off. 

Once again like last year, 3:44am the alarm goes off and I am up like a shot out of a gun. My stomach  was already in knots and my mind was racing through all the last minute details to prep for my day long journey. Waiting at the start line I felt a rush of emotions come over me. I remember turning to Miguel and saying, "I feel like I could cry". My pain and agony from last year was staring me right in the face. To say I was scared was an understatement...I was petrified. However, I was ready to prove to myself that I can finish this race stronger than before. 

I said a prayer before the gun went off and I set foot on my journey. Ascending up Escarpment with Stephanie and Aliza was exactly what I needed to start my day off right. My nerves settled and I was enjoying the present moment I was in, not worried about how my day might unfold. At the top of Escarpment we paused to see the sun rise, and with that moment my breath was taken away and I knew no matter what it was going to be a great day. I was doing what I love.

Photo Credit: Allen Lucas

Traversing down the back of Escarpment I found myself alone and just running in my own world. I kept it relaxed and comfortable, not even caring what place I was in. I was going to make sure I ran my own race and didn't get caught up in what was going on ahead or behind me. I was feeling sleepy and tired, however my body felt fine. I hadn't had my normal caffeine in the morning, so I attribute my sleepiness to that. I soon found myself sandwiched between two Seattle guys! How on earth does that happen?! It was great chatting with Matt and Ian and it woke me up. The miles and time ticked by. Matt and I had the same game-plan, to be able to run the last 30 miles. So steady patience was the name of the game. 

Photo Credit: Gary Wang

I soon found myself moving up towards Aliza and Michelle. I luckily got to run with Aliza for a big chunk of the race. I enjoyed getting to know her and how sweet of a person she is. She and I grinded up Devil's Thumb together...making it more pleasant than it could have been. We reached the top where the AS was and I was starting to feel 'off'. I got cooled down and grabbed a popsicle and left. I was eating it and feeling more and more nauseated. Finally, my stomach said NO MORE. And I felt like I got sucker punched right in the stomach. Trying to descend a canyon with stomach pains is not ideal. I had to pull back and walk it out as Aliza bounced down out of sight. She had given me a couple TUMS to see if it would help before she left (that is what community is all about). I just kept feeling worse and worse. I walked so much to keep from jarring my stomach anymore. I started feeling this panic and thought to myself, "is my stomach going to keep me from continuing...heck no...my legs still move and don't hurt...you're fine...push on!". So, I did. I soon noticed that my breathing was getting ragged and my heart was pounding as I went up any ascent. I stopped a couple times just too get my body under control. I then noticed that my nose was full of dried blood. I must have had a pretty good nose bleed and it had been draining down into my stomach. That aways makes me nauseated. So, the combo of heat, canyons, and the nose bleed had been wrecking havoc on my stomach. 

Photo Credit: Jeff Allen

Finally, I reached Michigan Bluff! I came into that AS looking worked. I yelled out to my coach, Jason Koop, what do I do for a bad stomach? He advised me to get ginger chews and to cool off. I grabbed the chews and before I could get them down I was finding the nearest trash can. The stomach said, "Heck NO!!". I walked over to my crew, Chris Hall and his nieces, coach, and Ann Trason! They took me under their wings and got me in the right mindset. Ann told me her story about her stomach turning and when she just wanted to sit on an ice chest and rest, but someone told her that her legs still worked and she wasn't going anywhere by just sitting so she continued on. And that is exactly what they did to me! Coach had made me an OSMO slushy to take on my way, which I nursed as I made my way to Bath Road. Within that section I was brought back to life. I felt better and my legs started running again. Bam! The smile on my face returned!!

Photo Credit: Kevin Willett

I saw Ann and Jason again on Bath Road just before reaching my Ultra-Pacer and best friend, Miguel Ordorica! I was almost 25 minutes slower reaching him this year than last year, but this year I was ready to RUN the next 40 miles...not slog. This was exciting to both of us. We ran through Foresthill and down to Cal-1. Throughout the next sections to the river we ran like we do on any training run, just chatting and goofing off. It was a blast. 

Photo Credit: Stephen Ingalls

Upon reaching the river I saw a woman just ahead. I saw it was Emma Roca. I crossed the river before her and started up to Green Gate. I was wondering if she was going to catch me. Soon after Green Gate AS, Emma and her pacer flew past us. I told myself to hold on and run your race. There was a long ways to go yet. Unintentionally, I always find myself reeling whoever is in front of me in when I am in race mode. We were right behind them going into ALT AS and we left just ahead of them. Then I saw Aliza and her pacer working through a tough patch. Aliza now had stomach related issues. I felt for her, as I knew what she was going through. 

I decided that it was time to turn and burn. I told Miguel that I felt great and wanted to start ripping off some miles in the sweet single track, that I had to walk last year. I was ready to enjoy this section of runnable trial. Cruising along in 3rd was beyond my imagination. I had been 5-6 most of the day and to be up to 3rd was unreal. I had no idea where the women were behind me, only that I wanted to try and race to the end. I was running scared thinking at any moment they would catch me. 

I found myself passing by Stephanie and her pacer/husband Zach, and it broke my heart that she didn't have the race she was hoping for. I tried to give her some encouragement as I went by and some motivation telling her there were a couple women close behind. I was in disbelief that I was in 2nd place, holy smokes! Now, I was ready to do what I had to, in order to keep that position. That meant running harder than I ever had at the end of an ultra. Miguel was all for it and he knew I was on a mission. We got to No Hands Bridge AS, where Miguel quickly got water and I was told by coach to bring it home and to keep racing! That is what we did, I told Miguel that we had to dig deep and push our limits. A moment I will never forget was when Miguel started hacking up Robie Point and I asked him, "how are your legs?" and he said "they are fine" and I said "good, since they are working you are going to have to keep moving even if your stomach doesn't want you to". He was a great sport and did just that. We got to the top of Robie Point and cruised up the road. We listened for any cheers behind, but heard none. We knew we could make it now...we can run a mile. Hitting the track knowing I was going to be in second place I couldn't be more than grateful for God granting me the race I set out for. I was elated beyond words. Running under the WS sign hearing John Medinger say my name and 2nd place female made me raise my hands to God and grant him the glory. Praise be to God. Then we stopped and I looked at Miguel who looked frantic and the next thing I saw was him puking. I couldn't help but say, "Eww go over there or find a trash can!! Not on the track!!". He and I are still laughing about that. I couldn't have done it without him. 

Photo Credit: Allen Lucas

Reliving that day in my mind, I am proud of the way I raced. I completely stayed within myself and made sure that I finished with all three goals intact. I now have the fire to see if I can push myself to a faster time, now with more course knowledge and how I know myself more. I am already thinking about next year...oh Western States you have stole my heart. You are a part of me.

Photo Credit: Chris Jones

Thank you God and to everyone who allowed me to experience this opportunity. Nike Trail running for your support and encouragement. My best friend and pacer, Miguel Ordorica, who endlessly trains his butt off with me day in and day out. I couldn't do what I do without you. My Coach, Jason Koop, who believed in me and got me healthy and ready to race. My outstanding crew, Chris Hall, Lexy, and Josylyn, who tirelessly were there to give me everything I needed during my journey. My family and friends for believing and supporting me. Ann Trason for being my mentor and saving grace. Your words of wisdom is without a doubt something I took to heart. The aid station volunteers, Craig Thornely RD, Tropical John, John Trent, and all of the veterans of this sport that I look up to. My sponsors, Nike, Carmichael Training Systems, CarboPro, and Honey Stinger. Thank you all!! I can't wait to #seeyouinsquaw 2016!!

Much Love, 

Kaci ~Pixie Ninja

Photo Credit: Chris Hall

Photo Credit: iRunfar

Gear:

Trail shoes: Nike Zoom Terra Kiger 3's

Tank top/shorts: Nike Trail Racing top/Nike 3" Modern Embossed Tempo

Bandana: Howard Nippert's Ice Bandana (super awesome!)

Handheld: Nathan's 18 ounce

Hydration: CarboPro Hydra C5 (watermelon flavor)/OSMO slushy from Jason Koop

Nutrition: Honey Stinger waffles, Gels, AS food.

Salt: CarboPro MetaSalt tabs (I had no cramping issues)

Silver State Recap

Silver State 50 Mile - May 16, 2015

“Time to go big or go home”

In light of the fact that schools are ending, I had to give myself or rather my hamstring it’s final before it was allowed to pass to the next level of training. This was because I had strained my left hamstring three-weeks ago. I was greatly concerned to know if I was going to be healthy enough to run 50 miles or even start legitimately training for Western States.  The week I strained it I was out in Colorado Springs helping with the CTS High Altitude training camp hosted by my Coach Jason Koop. He advised me to stay conservative and to heal the hamstring up, but also gave me a little freedom to run with the group of athletes. I know as a physical therapist that it would have been wise to have not run at the camp, but I live life a little crazy and understood that I would have consequences. I have had muscle strains before, and I knew that it wouldn’t take me long to get back on my feet once I properly rested and addressed the hamstring.

I finished that week and then did the toughest thing for any athlete to do, take time off. Not running a step until Friday, and that was only a short 40-minute test. At the end of that test I still felt pain, so I went to desperate measures. I decided to try an over-the-counter NSAID patch to place on my hamstring. I also applied a compression strap just above the strained area. The next day I did a short run and felt pain at 25 minutes and decided to stop and hike for the rest of my planned outing. That night it was better after icing and light massaging. Then the next day I did the same plan. I went out for a short test run and if any pain started I planned to stop. Miraculously, I was able to run ten miles without pain. This broke light into my eyes and gave me hope. I took the following day off and then eased back as Coach Koop prescribed. Now with it being race week I was worried I hadn’t run anything long, so I was just praying it would hold up to the test of Silver State.

The plan Coach and I decided was that I would go out to Silver State, but make sure that I ran extremely conservative to keep my hamstring from re-straining. This was my first real mountainous race, besides Western States, that had massive long climbs and ‘high’ elevation. I am not going to lie that I was extremely nervous and worried that it was going to cause me to DNF. I knew deep inside that if I could finish this race healthy, that I was ready to start Western States training. If I couldn't finish I was going to have to make some tough decisions.

The start of the 50-mile was at 6:00 am down at the San Rafael Park. It was a balmy 46 degrees. It surprised me how humid it was, it felt like Omaha! I lined up beside Ian Torrance, knowing that he was a smart and seasoned runner who knew what kind of pace to start out at with a 12.5 mile climb to the top of Peavine Summit. Unfortunately, due to the rain they had gotten the past couple days the first 7 miles were muddy…but not your regular mud. It was clay that packed onto the soles of your shoes making you about 6 inches taller and weighing about 10 lbs per foot. One man I was running with noted that he “feels like he is wearing high-heels”. What can you do but laugh and know that everyone is suffering through this. Misery loves company, am I right?

As we were running up to Peavine Summit the temps started dropping and the wind was picking up. I could see snow as we were cresting to the top. It was going to be cold. I ran up with Dennis Ball and Luke Garten. I was happy to not have any pain in my hamstring yet. At the top the Peavine Summit volunteers, and adorable aid station dogs greeted us! I was thrilled to be done with that climb and then to bomb down it on the other side. Too my surprise the downhill had a lot of loose rocks and some mud that made it tricky to navigate. I had to take easy as this could blow my hamstring up. I focused on good form and technique, which I learned at the Altitude training camp with Coach.

I made it down and ended up getting to run several miles with Dennis, a great friend and training partner of Nikki Kimball. It made those miles fly by. Then climbing out of the Long Valley aid station, Emily Richards came up beside me and we chatted briefly as she then blew past me running strong and happy. It was a joy to see! I was now solo, running through the beautiful trails, which reminded me of the first half of Western States. It brought back so many memories of Western States. I was enjoying the love and passion of running.

I was suddenly hit with my first noticed hamstring pain at mile 25-26. I thought to myself, “oh please don’t do this to me…I still have 25 more miles to go”. As I was climbing up a long semi-technical hill I was forced to power-hike to keep the hamstring from being overstressed. At the top it was a long downhill single-track that was muddy. I had to hold back and hike through some of this area to keep from having my hamstring pain. I made it to the Ranch Creek AS, and was delighted to have an AS volunteer ask if I wanted a warm biscuit. That tasted like heaven, and down the sandy road I went able to run and with only a hint of pain.

From there on we dived down to the River Bend AS, to then climb all the way back up to the Peavine Summit for the second time. This was some serious climbing. I luckily had a man in front of me that I could see to help pull me forward. It was a LONG ways back up. It was an alternation between running and power-hiking. The hamstring was good all the way to the top. Now there was about 11 miles of down hill to the finish. I felt strong and was able to move at a good clip. I remembered again to take shorter strides and keep good technique. It worked and I crossed the finish line with a huge smile on my face! My hamstring had passed the test!! What a glorious day.

Throughout the rest of the night, I had no soreness in my quads/hamstrings. The only thing that was sore was my upper back and right arm from my handheld. I definitely kept my lower body mechanics in check. Now onto the next weekend of fun, the Western States training camp!

I thank God for blessing me to be able to run again without pain and worry. I am grateful for Coach Koop in knowing how to safely progress me back into training and how to advise me for races. I have to send out a special thanks to Miguel, my training partner for being patient and supportive throughout my highs and lows in training. Also, appreciation to my supportive family, because I wouldn’t be able to travel and go on these epic adventures without them. My faithful sponsors: Nike Trail Running, CarboPro, Carmichael Training Systems, Honey Stinger. And my loyal fans…I love you all!! Xoxo

Happy Trails to all!!    ~PixieNinja

Testing the mind, body, and spirit.

Lake Sonoma 50 Mile - April 11, 2015

If you'd have asked me 2 weeks ago if I was going to be running LS, I would have said more than likely "no". I hit a very low patch after Black Canyon 100K DNF. It seemed like everything hit all at once. The first being that I had to deal with was my injured leg from Black Canyon. I ended up going to physical therapy and having Christy work her Graston magic on me. She also prescribed me some home exercises to do daily. I gimped along for quite awhile before things started feeling better. My IT band, left hamstring, and SI joint had been overworked and inflamed making running painful. The next setback was that I was feeling abnormally fatigued and no matter how much I slept and rested I wasn't getting better. I started getting more concerned and Coach Koop suggested going into the doctor for blood work. I did and the results were just as I expected. I was still anemic (I had been tested in early January and was around 10 mmHg) and had only raised it to 11.1 mmHg. My Ferritin is 7, which again is abnormally low. And I had a very low white blood cell count. This ended up causing me to come down with a respiratory infection/virus. This lasted a little over 2 weeks. It knocked me out. I was just physically and mentally defeated at this time. I had no energy to complete my workouts. I put training on hold and just ran easy runs. Finally, after taking an iron supplement and getting on allergy/sinus medication I started perking up. I decided that I would run LS, knowing I wasn't in shape for it, but to get the confidence back I needed from not finishing Black Canyon.  

I placed no expectations on LS. Koop and I discussed that I just needed to go out and run and enjoy it. That was the plan I went with. I had to respect my body, training, and the course. I got out with a good start and just cruised on the road. Once I hit the trails I held back a little more knowing that I was in for relentless climbs and descents that would take a toll on me. I had little to pretty much no training on trails coming into this race and my weekly elevation gain was between 2,000-3,000 ft. So, in one day I was going to get ~10,500 ft of gain! I ran with a great group for quite a few miles including Ashley Erba, Keely Henninger, Luis Taylor and a few others. It started breaking up and I started to fall off the back. I felt like my quads were sandbags and my calves were doing extra work. I needed to run within myself and make sure that I finished. I was soon caught by Denise Bourassa who bounced up the trail with positive words of encouragement. Meghan Arbogast caught and passed me too having one awesome day. She was smiling and joyful, which gave me another charge. I ran and looked around enjoying every moment. I was thankful to be running, to be seeing these magnificent views, and to be living the life I have. It was a great day for me to reflect on who I am and why I love to run. I just keep going knowing that I needed this finish to get the confidence back I had lost with the DNF at Black Canyon. 

Photo courtesy of iRunFar

Photo courtesy of iRunFar

I got to the loop to get to the turnaround and this started rejuvenating me. This piece of trail was actually runnable for an extended period of time. I hit the aid station, slammed a Ginger Ale, and charged out feeling like I was just starting! Remarkably my quads shaped up and my mind was in finish/chase mode. I was pumped to say the least. I was in 10th place at this time. I put in my iPod just before I saw Miguel going towards the turnaround, and both pumped me up. I started feeling giddy and bouncy running back and finding that true passion for running and the fire rekindled inside me again. It made me so happy and grateful. I said several prayers of thanks. I ended up coming in at 8:04:14 and 5th female. It was almost 30 minutes slower than last year, but that was to be expected. I am proud of myself for running a smart race and staying in control to not go out and potentially blow up. I did excellent with hydrating, eating, and staying within my limits. So, here is to a success and I am ready to get back into training for real. #seeyouinsquaw

Photo courtesy of Ultra Sports Live

Gear:

Shoes: Nike Trail Kigers - great shoe for climbing and drained well from the water crossings.

Clothing: Nike tank top, split shorts, gloves/sleeves (cut off long socks), Swiftwick socks, shades.

Watch: Garmin 910XT

Hydration: Nathan Handheld 18 ounces quickshot 

Nutrition: CarboPro Hydra C5 (lemonade), Honey Stinger chews, gels, cookies, PBJ sandwiches, Ginger Ale, Coke.

Salt: 1 tab at mile 32

Thank you to my amazing sponsors: Nike Trail, CarboPro, Honey Stinger.

Thank you to my Carmichael Training Coach Jason Koop.

Thank you God, my family, my friends, teammates, fans, the race volunteers and to the race directors John and Lisa Medinger. Lake Sonoma is a must do race!!! 

The race that went south.

Black Canyon 100K- Feb. 14, 2015

Upon leading up to this race I was excited yet nervous. I had't raced since last November and had not had any type of heat training leading up to BC. I was concerned some by the heat, but mainly by the technicality of the trail. I was going into the race having a sore hamstring and recent flare up of my left IT band. Both niggles were fine running on the road and straight paths, but hadn't been tested on trails. Our trails in Omaha have been banned from trail runners and bikers due to ruts being formed from the thawing and refreezing of the trails. So, with only asphalt and concrete to run on I was hoping that my leg would hold up.

My plan for the race was to use this as a 'long training run' for the start of my season. I wanted to take it out conservative and then see what I had for the second half (which was a lot tougher than the first half). I found myself at the start line huddled by Caroline as we were shivering trying to stay warm in the wind and 40 degree temperature. I wanted to complain of the cold, but knew far better as it would be heating up quickly in the desert. I started out in the chase group of women including Ang Shartel, Gina Lucrezi, Katie DeSplinter, and Leslie Howlett. We had a fun time chatting as we formed into single file on the single-track trail.

At one of the aid stations Gina and I ended up breaking away from the pack and were running together. Those miles just ticked by so quickly. I really enjoyed our time getting to know one another. Ang caught back up to use and we ran with her into the next aid station. This is where they had crew and stopped and I ended up going on solo. I found myself running up a long hill that seemed like it didn't have an end. It soon popped out onto a beautiful single-track that combed the side of the canyon. The views were amazing. I started feeling a little twinge in the side of my left knee during this section and I started to worry. The farther I continued the worse it got.

                                                    Photo by Bret Sarnquist: www.longrunnutrition.com

I ended up running into Zac Marion, who had been battling a glute injury from earlier in the race. He and I ended up latching onto one another. At this point I was having severe sharp stabbing pains run across my knee and it was limiting me to walk/jogging. I started wondering if I should press on and continue and just force myself to keep going through the pain, or to do the dreaded DNF. Those decisions are very hard to decide by yourself. As Zac and I talked we evaluated each other and their condition. We both are experienced in physical therapy so we used that knowledge to treat each other as a "patient". We both determined that it would only cause more harm to continue and to cut our losses. We both had compensated our gait pattern to where other pains started to be noticed. Our egos were not going to win today. Zac's wife was at the Black Canyon Aid Station (37.5 miles) and that was were we decided we were going to call it a day. And that is just what we did...with teamwork!

To tell you that I am upset and mad at myself for DNFing would be a lie. I am so thankful for my knowledge of what my body can and cannot push through. I know if I would have slogged out the rest of the race, which I definitely could have, that I would have risked being injured for a long time. I would have missed out on months of quality training, which is not what you want to do at the start of the season. As crazy as this may sound, I thoroughly enjoyed the painful miles Zac and I had together. We truly made the situation as good as it could be by staying positive and making sure we were laughing, singing, and thinking positive about the future. Without Zac, I would not have walked away from this DNF happy...I would have beat myself up over and over wondering if I had made the right choice or not. Instead I am so thankful and grateful for this 'missed' opportunity. I believe God has other plans for me and that by following his path I will not be lead astray. My motto: Everything happens for a reason.

                                                    Inflammation to my foot from compensating

I want to thank everyone for all your encouragement and kind words. I am focused on recovery in order to be able to race again at Lake Sonoma. Thank you to my greatest friend and training partner Miguel, for everything training with me through the good days and bad. Thank you to my awesome coach, Jason Koop, who was very understanding and gave me 'kudos' for my DNF. Also, thank you Nike and all my teammates who were there Pat Werhane, Alicia Shay, Chris Vargo, Caroline Boller, and Ryan Ghelfi. To CarboPro for aiding me along the course with great hydration/nutrition. And to Jamil Coury with Aravaipa Running and all the race volunteers for having another outstanding event. And finally congratulations to Ford Smith, Dave Mackey, Caroline Boller, and Gina Lucrezi on your Western States spots! #seeyouinsquaw

Joining the bloggers as a belated New Year's Day resolution!

February 1, 2015

It was two years ago that I ran my first ultra, the PsychoWyco 50K, and when I composed my first blog. I continued running, but stopped blogging. So, I have decided that I want pick up my lost blog, and continue it this year. Please stay tuned for updates throughout the year on my life, training, and racing.

This year I have been blessed to be a part of the Nike TrailRunning Team. It was a dream that I never imagined would come true. As a child I grew up wearing Nike shoes, clothing, and accessories. I remember my first pair of running shoes being all black with a white swoosh. I was and still am a tomboy who didn’t want to worry about getting white shoes dirty with all of my outdoor adventures. So, black shoes and white crew socks was what I chose to wear! Yeah, I was a fashionista!

I have also been fortunate to have the guidance and coaching from the renown, Jason Koop of Carmichael Training Systems. We have been working together for a year now. Boy time flies. We have definitely grown to know one another. He has learned my training style and has been able to find my weaknesses and strengths. I have gotten better and stronger, not only as an athlete but as a person from working with him. I am really looking forward to this year as I have started my new training cycle. Bring on the challenges Koop!!

A couple of other awesome sponsors I have this year are with CarboPro and Honey-Stinger. I have great success using their products for training, racing, and recovery. My go-to pre-race breakfast is always a Honey Stinger energy bar, banana, and bottle of crystal-light energy (caffeine). I have used this combo ever since college. My motto is “don’t change what works”. My post-run staple is a chocolate-banana protein smoothie! I have it everyday. It consists of ½ cup of chocolate milk+1 frozen banana (in chunks)+1 scoop of CarboPro Protein Powder-blended in a blender and chilled in the freezer for 5 minutes. Ohhh, so good!! Fixes my sweet tooth, which is BIG!

Well, now to my race/training schedule for this year. I am building up to Western States by running other ‘B’ races. I will use these as training runs to prepare for my ‘A’ race (Western States). I want to run Western States better than last year. My goal is to improve upon myself, as I know I did not have the race I could have. That course and I have some unfinished business!! I can’t wait to be back in Squaw.

2015 Races

Feb. 14- Black Canyon 100K (“B” Race)
April 11- Lake Sonoma 50M (“B” Race)
April 25- Zane Grey 50M (Dear Lord please let me survive this)
April  29-May 2-  High Altitude Training Camp in Colorado
May 23-25- Western States Memorial Weekend Training Camp
June 27- Western States 100M (“A” Race)