Life's a mountain not a beach.

This year the Buffalo run was perfection!  I actually got plenty of sleep on race night, the sun was shining and the temperature was perfect!  I really couldn't have asked for a better start to race day.  Plus, my awesome friend Lindsay wrote this amazing blog post that I read the night before that really motivated me.  It made me realize that I could really push myself and even if I burned out, so what?  I'd have to walk?  I was okay with that.  Lindsay was also doing the 25k distance although she started at 8am with the 50 mile runners.  She had wagered a friendly bet that I'd beat her time.  Well, this only fueled my desire to run fast even more!  

Race morning I got to the island early and chatted with some friends, including some who had just completed the 100 mile distance!  Then at the race briefing I met up with a gal named Kristyan who I know through Facebook and Instagram.  I felt like we had been friends for ages, she's a really cool lady and fellow slow, mom runner!  Plus, I met a couple other local gals.  So fun!

When it was go time I stuck to my usual, slow start.  I did as much running as possible on the first 2(ish) mile climb, which was much more than I've ever been able to run before.  We weren't more than a mile into the run when a gal came up along next to me and asked if I was Renee.  Turns out she had come across my blog and recognized my compression socks and pack (What?!  Not every runner comes out in hot pink and florescent colors!?) so that was really cool.

Then when the first downhill came I was warmed up and decided to open it up.  Passing people on the downhill is so fun.  I love that "OH.MY.GAWD!  I'm going to crash and die!" feeling of flying downhill!  I ran mostly by myself, but did chat with a few runners here and there.  It's always fun to get to know people a little when you're out there.  

I passed both Lindsay and my friend Laurie, who were going the opposite direction and we gave each other cheers of support.  I ran along with a gal named Jenny who had never done the Buffalo Run before and I warned her that the toughest part was coming up.  We chatted and joked and when we arrived at the switchbacks I knew I had to own them.  The last time I was there I was in tears, hated the world, and was ready to give up running forever!  I took off on my own and this time, I owned that hill!  I ran as much as I could without puking up a lung.  When I wasn't running, I did the power hike.  At one point, and this is the best thing anyone has ever said to me during a race, a gal told me she was staying behind me, "Because you seriously have the best legs I've ever seen in my whole life!  Perfection."  Wow!  What a compliment!  If that doesn't make a girl run faster, I don't know what will!

The whole race was just fantastic!  Running the course where I earned the title "ultrarunner" was powerful.  Plus, I just felt wonderful out there doing what I love.   And I can't lie.  I wanted to beat Lindsay's time.  And, guess what?  I did!  But only by four minutes!  Girlfriend is getting faster too! 

At the end of the race I stayed to cheer other runners on, like Kristyan and Jenny and many more.  I hung out with friends who had completed the 100 miler (I know, amazing, right!?) and were huddled in sleeping bags.  The atmosphere there at the finish is so wonderful.  This is a really fantastic group of people.  Plus, the day couldn't end poorly, I finished in 3:07!  That's an 11:18 average pace!  For a course with 1,950' of vertical gain I say, not bad.  Not bad at all!

Katherine texted me this picture before the race.  I thought it highly appropriate.

Race morning tea in my Antelope Island 50k mug!

Ready to rumble!

New friends, from left: Natalie, Kristyan, Me!

Kristyan took this photo after we had run together for a bit and I took off.  I'm the pink and orange speck near the front of the line.

Post race hang out time!  

This is Craig.  Craig just ran 100 miles in 22 hours.  Yes, twenty two hours of running and he is smiling!  Mind blown?

And this awesome lady is Jennilyn.  Jennilyn won the women's hundred mile race in 20 (and some change) hours and set a new course record!  

Lindsay and I hanging out and celebrating our awesome finish times!

Official race results: 3:07:12 59th out of 144 females!  24th out of 57 in my age division!  I wasn't even near the back of the pack!  WOO HOO!  

Week in Review

Monday 20 min HIIT + Weight lifting, Chest day

Tuesday Powerflex class + 4 treadmill miles

Wednesday 3 road miles

Thursday Weight lifting, leg day + 2 treadmill miles

Friday Weight lifting, back & shoulders + 20 min elliptical

Saturday  7.01 trail miles

Sunday  REST

16.01 miles 

While that number seems absurdly low, I'm trying to maintain my "low mileage winter" pledge so I can come back in Spring stronger and ready to tackle a killer race season.  However, the Buffalo Run is only two months away, so I suppose I'd better work on increasing that number just a hair.  Slowly, slowly...

Daily Mile & Lift

Today I was highly motivated by my new plan to run the Buffalo Run 25k in March.  So, I hit the weights hard and then ran on the treadmill.  It was actually above freezing out and I could have run outdoors, but  #1) It's faster to hop on the treadmill than to switch up clothes to run outside #2) It's warm inside #3) It's warm inside.  Yeah, that's worth two mentions.  I had heard that it's good to put the treadmill at a slight incline to better simulate running outside, so I tried it at the lowest incline.  Honestly, I couldn't tell the difference.   I will say that I'm getting much more tolerant of the treadmill than I used to be,  5k was over in no time!

Chest & Triceps day:

Incline Bench Press

Incline Dumbbell Press

Wide Grip Triceps Dips

Bench Press

Triceps Cable Rope Pull Downs

3.1 treadmill miles

32:50

10:35 pace

Ohhhh!  Look at the new tank Jeff got me!  I love it!  I'm also thinking my shoulders are looking pretty nice, no?

Week in Review & Racing Decisions

Monday Butt & Biceps day + 10 min elliptical

Tuesday REST

Wednesday Back day + 1 treadmill mile

Thursday 30 min HIIT + Abs

Friday 8 min HIIT+8min abs Yoga

Saturday 5.7 mile trail run

Sunday REST

6.7 miles total

I decided that I'm going to do the Buffalo Run again in March.  But before anyone gets all hot under the collar, I'm only going to sign up for the 25k.  I have plenty of time between now and the end of March to start putting in some regular mileage.  I know I don't really have to train for this race, but this is a good excuse to get in a steady amount of miles.  My mileage has been all over the place and I think a little consistency would be a good thing.  Despite the feeling that May is a million years away, it's only around the corner and that's when I'll begin my 100k training.  I have 100% decided to do the Antelope Island 100k in October.  Now all I have to do is figure out a training plan to build myself back up to 25k ready status!  Let's go!

Ultrarunning Magazine

Look whose name is in Ultrarunning Magazine!  I've been anxiously awaiting the arrival of this issue, just so I could see my name in print!  Also, proof I wasn't dead last!

I say 50, you say K!

Fifty! K!  Fifty!  K!

I've done it.  I signed up for my second 50K race this year!  The Antelope Island 50K on October 19, 2013.  It's held by the same folks as the Buffalo Run, but it's a different course.  I've been told that it's easier than the Buffalo Run, and by looking at the elevation profile I would agree.  I'm really excited to do another 50K!

Now, to get to work on a training plan!

Race recovery run?

If your first run post-race day is supposed to be mellow, I probably picked the wrong run.  However, it couldn't have been much more fun and adventure packed.  There was about a 2,000' climb to start, including a very steep uphill (and then downhill) section, lots of rocks, some slippery mud, snow and a bushwhack straight uphill.  Luckily I had wonderful company.  Lindsay invited me to go on this group run for her husband's birthday.  There was a large group, but she and I happen to be slightly *cough cough* slower than the rest of the group so we were by ourselves until the end when another runner Lindsay knew ran the last bit with us.  It was an absolutely gorgeous day and the views were stunning.  Since we did so much slow climbing, I took advantage and took lots of photos.  

We started at Wild Rose Trailhead Park, which is in the North Salt Lake area, at 6:30am, with the moon still high in the sky.

I had a little company from Texas (long story short: I have an awesome friend who is a riot!)  You see Sparky Joh and Piggypie Joh here taking a rest.

Lindsay and I taking in the view.  I knew visors where cool!  I knew it!

Steep?

At the top.  7,141'.

Great view of the whole Salt Lake valley.

The Oquirrh mountains.

We didn't come across too much snow, but this patch happened to be on a rather steep uphill.

Bushwhacking.

Nothing like a little downward facing dog to help those sore running muscles!

Kelly, who I just met, came in ninth place in the Buffalo Run 100 miler!  Awesome!

An explanation of why I am now exhausted...

It was a great day back!  I am now quite tired and am contemplating a nap.  I'm really glad Lindsay invited me.  She is fun to run with!  I see more running adventures together in the future!

11.63 miles

3 hours 41 min

don't even ask about pace!

Guest Blogger: Speedy K

I asked my wonderful running buddy and fellow Buffalo Run finisher to talk about her race experience.  Katherine (or as I call her, Speedy K) has helped me through many a long run.  I don't know that I'd have trained as hard and as well if it weren't for her. Enjoy her story.  It's a powerful one. -Renee

Hey runrenee blog readers! Renee asked me to write about my experience running the Antelope Island
Buffalo Run 25k. I am one of Renee’s running buddies and began running January 2012. Before then I
never ran…ever. I dreaded the thought. I was that kid who worked every excuse to get out of running
the mile at school, hated laps at soccer practice, and stuck to any other form of physical activity. The
track coach at my high school commented once that I lacked the long legs for distance running, balanced
with my long torso- according to her, making me a terrible sprinter. I bought into that and vowed
to never run unless it was some sort of zombie apocalypse or I was being chased by bears. After my
second baby was born, a wonderful friend convinced me to come along for some walking/running to
start getting back into shape. I was very adamant, “I don’t run. I can’t run- I won’t be able to keep up
with you!” Her, ‘shut up and join us’ attitude (ahem…Meghan) was irresistible, and I soon found myself
waking up 2, sometimes 3 times a week to go “running.” I put it in quotations because at the very start
of it all, I could only run ¼ of a mile at best before having to walk. I alternated walking/running, and
I remember the first time I ran a full mile without stopping. What got me out of bed was the fun, the
friendship, and good conversation we had on those runs. By late spring I found myself getting out of
bed early in the morning for the running itself! I started actually enjoying it! Feeling my muscles getting
stronger, my heart and lungs able to keep up without burning or wheezing, and feeling younger and
healthier in general was outstanding. In June I ran my first official 5K- so nervous because I had never
heard of things like, “packet pickups” or “bib numbers.” This was an entirely new world to me!

Fast track to this Buffalo Run business. After my baptism into the running world, I found myself really
sticking with it. Consistency is the secret my friends. I joined training runs with Meghan and Renee as
they prepared for the St. George Marathon summer of 2012, still in disbelief that people actually run
26.2 miles (and all of the sudden all those car stickers made sense! Duh, 13.1 meant, “Hey! I ran a half
marathon” and Ragnar was a running relay race. I really was stumped for years wondering what the
hell Ragnar was). Each time I would lose my ambition and motivation, my pals, Renee especially, would
get me back on track. I was given books to read: Ultramarathon Man by Dean Karnazes, and Born to
Run by Christopher McDougall. They inspired me, taught me, and motivated me. After my birthday
in fall of 2012 I began a training plan to prepare me for this 25k run. Those of you out there like me-
super novices in the world of running, know this: A man named Hal Higdon can be your new BFF. He has
devised training plans for races of all different lengths and is the gold standard for race preparation (plus
he has free training plans online that you can just print out and slap on your wall next to your calendar).
I began following one of his running schedules in what would be one of the harshest winters Salt Lake
City has seen in years. Record low temperatures and snowstorms made for some intense and brutal
training, but week after week I plugged away.

After conquering 13 and 14 mile runs, I began to feel ready mentally. However during my last long pre-
race run (16 miles) I was hit with a sharp case of what Google told me was “runner’s knee,” and had
to stop. I freaked out. Physically I was okay, but mentally I would’ve felt much better conquering that
last long run. I had no choice but to rest, then one week before the Buffalo Run I headed down to the
southern part of the state to enjoy a nice downhill 10K race. A fun little trip, but a long car ride back
with young children and hot germs surprised me with a horrible chest cold. Yikes! Feeling more than
nervous at this point I had to stop and reflect on all the work I’d done to make it this far, and make the

decision to run regardless. And I did. I woke up the morning of race day, put on all of my cold weather
apparel, and drove with my mom (aka my biggest fan) out to Antelope Island. I was so nervous before
the race I almost forgot to put my timing chip on my shoe and my race bib on! I refused to let myself
think of completing the race in its entirety, so I told myself, “Just start running Katherine. Then keep
running. Maybe run some more after that and hopefully you’ll be close to the finish line.” As Renee
described in her post, there are treacherous switchbacks, and many hills. Because of my coughing and
constant nose blowing I was slow, but finishing was what mattered to me most. A week earlier I ran
the Spectrum 10K at an 8:30/mile pace, this run was just over a 13/mile pace- a fact I had to let go of in
order to stay positive and focused. As the race came down to the last few miles I began making friends.
I would find a runner going at a steady pace then copy their rhythm to force my feet to keep going. I
met a woman named Lorraine whom I promised to hug when we crossed the finish line (which I did)
and two guys who cheered me on and ran across the finish moments after I did. The aid stations were
lovely, the other runners kind and positive. The race director was very personable, and the course- no
less than extraordinarily beautiful.

For me trail running is a spiritual experience. I’m out there feeling everything amazing there is to feel
about our beautiful existence as human beings. I’m alive in the wind, the sunshine, breathing, soaking
in life. The kindness of the other runners, the powerful reminder of what the human body is capable of,
and the overall sensation of accomplishing something great was overwhelming to me. I didn’t stay long
after the race, but hurried home to greet my kids and hop in a hot bath. Dinner that night tasted that
much better, and the pride I feel about completing this- my longest run so far, is a wonderful feeling. I
feel powerful and strong, and well…ready for more! Let’s go run Renee!

Call me UltraNey

I'll start at the beginning.  The night before the race I was a bundle of nerves.  I finally thought I'd figured it all out when I did a last minute weather check that revealed it was snowing on the island and would continue to do so throughout the whole of race day.  Let me take a moment to say that The Weather Channel can put their weather report where the sun doesn't shine because they were 100% WRONG!  Of course, I wouldn't find this out until I got to the island the next day.  But I digress.  I steeled myself for a long hard day in the snow.  Something I did many times this winter, but just really didn't want to do on race day.  I finally went to bed at 11:30 and slept all of four and a half hours, not consecutively might I add.  I was awake for the day by 4:30am.  

When I got up I did my usual pre long run routine.  Hot tea, a banana and gearing up.  Then there was the matter of scraping 4" of snow off the car.  It was dumping!  I was very excited, but I won't lie.  I was very nervous about the horrific snowstorm that was going on outside. I headed out just before 6am.  By the time I got to Layton it wasn't snowing any more and when I headed out onto the causeway and the sun was coming up it was like a miracle!  The sky was BLUE!  There were only a few clouds.  It wasn't snowing!  I did a happy hoot and made a quick call to Katherine to let her know the wonderful news.  She was thrilled! We wished each other luck and hung up.  I parked the car and headed into the very cold morning.  It was bitter cold and windy.  There was a wonderful warm tent set up and I went inside and chatted with a few other racers.  I also saw a few people I know from the training runs I've done on the island.  Lindsay and Jeremy, who I have run with before and are ultrarunning veterans, were both particularly encouraging.  

It wasn't long before it was 8am and time to go.  The crowd wasn't huge, and I was quickly at the back of the pack.  I was hell bent on going my own pace and walked much of the first two uphill miles.  It was quite cold at first and my face was numb, but it wasn't long before I warmed up and felt just right.  The first loop was very exciting.  There were 100 mile runners and their pacers coming in as we 50k runners were heading out.  What an uplifting thing to see these folks that are finishing something that most of us can never even fathom doing!  A quick hello to the pairs of racers and their pacers let you know immediately which was which.  The pacers would give a thumbs up and a "good job," and the runners would give a primal grunt without even moving their faces.  They just ran nearly 100 miles, it's no wonder!  Then, it wasn't long before the 25k started and many of them started to pass by.  The amazing thing is, all but a few of the runners who passed me going either way all gave words of encouragement or thumbs up.  It was a very friendly and positive crowd.  For the entire first loop there were many people running along near me and people passing the other way.  I felt great and ran with a smile feeling very confidant.  At one point there was a group of buffalo a little close to the trail for my liking, but they didn't seem to even notice the runners and so I plugged forward and just pretended they weren't there.  

At each of the aid stations the volunteers were wonderful.  We were to check in, having a volunteer write our race number down at each aid station so they knew where to look for us if we never showed up!  When I got to the halfway point back at the start/finish area Lindsay was volunteering and she was wonderful.  She filled my water pack, asked if I'd been eating and was very encouraging!  This was a great boost of energy and I headed out on loop two feeling confidant that I could do it!  It was now getting a lot quieter on the race course.  There were a few runners ahead of me and I suspected, but couldn't see any runners behind me.  One couple and I passed each other a few times and joked we were playing tag. Around mile 19 I started hurting physically, but not too bad.  The uphills were feeling harder this loop.  I was getting sunburned because I thought it was going to be snowing all day and didn't put sunblock on.  My nose was getting chapped from blowing my nose so much.  Small things can make a huge difference in this situation.  

Then I went dark.  From miles 7-10.5 and then again at miles 23-26.5 there is a huge climb.  I walked both times, but the second time was brutal.  I had been out there for about five and a half hours and I was hurting mentally and physically.  It started when a couple on horseback came up behind me and the woman rider started asking me questions. (Disclaimer: had this very nice woman wanted to chat with me at any other time during the course of my race I would have welcomed the company, however I was not in a friendly place when she came upon me)  "Have you run this before?" "How long was your longest training run?"  "Have you done a lot of marathons?" On and on.  I was growing increasingly agitated with her and tried dropping hints, "I've been out here for over five and a half hours, I'm not really with it."  She didn't catch on and proceeded to tell me, "Well at least you'll finish strong."  That was the most absurd thing I had ever heard.  I silently cursed her and after she told me all about how she ran a marathon but she had bad knees and now just rode horses instead I vowed that if she said anything else I would try as politely as possible to tell her I didn't want to talk any more.  Luckily she and the other rider dropped back and I never saw them again.  

This is when I plummeted into despair.  I could see a few runners far in the distance ahead of me, and a few behind and then suddenly, no one.  I was alone.  I cursed myself.  I muttered at how stupid that woman had been "at least you'll finish strong."  Then a runner passed me.  She was running up this climb!  I would never finish.  At this pace it would take me eight hours to finish.  I couldn't continue that long!  I contemplated sitting in the dirt and crying. I did cry a little. I swore I'd never run a 50k again, or a marathon.  Hell, maybe I'd quit running all together.  What was I doing out here?  I was killing myself.  Why? How on earth was this possibly a good idea?  My stomach writhed.  I had horrible gas and my mouth was parched, despite drinking often.  My hands were swollen.  I was so queasy I thought I would throw up.  I forced myself to keep eating, though not as often as I should.  Then, I saw it!  The aid station.  It was coming.  People!  I would get encouragement and maybe something different to eat.  This lifted me a little.  I kept telling myself to just keep moving as fast as I could.  Then the aid station disappeared.  It was farther than I thought.  I knew it was there though, and was able to start running as there were now some flats.  When I came around the bend and the aid station was in front of me I thought, "I will tell them I need a pep talk."  

I walked up and the friendly volunteer, and he asked what he could get me. The volunteer writing down race numbers walked up with a smile and I looked at them and said I needed ginger ale and a pep talk.  They encouraged me.  They reminded me that I was doing it!  Only five and a half miles to go, and mostly downhill.  I headed out of that aid station a new person.  The ginger ale did the trick.  My stomach felt better and I felt renewed.  A song came on my mp3 player, "everything is alright, yeah, everything is alright.  Don't know why, but everything is alright, yeah." And it was alright.  I was alright!  I was going to make it!  I thought of my friend Rachel who had suggested that song for running and about her calling to encourage me before the race.  I was able to run now.  There were flats and downhills.  I knew I could do it.  There was only one hill of any significance left.  I ran as much of it as I could and walked when I needed to.  I realized I was coughing and used my inhaler.  That helped.  

After I made it up the hill there were other runners in sight again.  It's amazing how encouraging it is simply to know you're not alone out there.  This was it.  The last push.  With only a 5k left, I dug down and picked up the pace.  I had to pee, but I had already visited three different rocks so far and wasn't sure my stomach wouldn't expel it's contents if I stopped.  I tried to name all the people who encouraged me.  I thought of Dean Karnazes,  whose book inspired me to want to run this race. I was nearly there.  The soft dirt underfoot felt good.  Then a runner passed me.  I was discouraged at first, but then she stayed right in front of me. She offered to move if I needed to pass, but instead we ended up running together.  We introduced ourselves.  Her name was Katie and she told me her stomach was giving her trouble as well.  She was hurting as badly as I was and I think also welcomed the company.  It's amazing how much of a moral booster running with someone can be.  We were in the final push.  We came around the bend and there it was!  The finish was in sight.  One foot in front of the other, miraculously, I finally found myself rounding the bend at the fence toward the finish line.  

Then I saw my family.  I saw Lila and Kurtis first.  I saw my mom waving her arms. I could hear Meghan and Rob cheering.  I waved at them and smiled.  Lila ran up to me and took my hand and we ran together.  Then Kurtis joined me.  Then Jeff came and gave me a high five, he brought me flowers.  Clarissa took my other hand and we all ran together to the finish.  Crossing the finish line was euphoric.  Running together with Jeff and my kids to the finish was one of the most amazing things ever!  I had done it!  Katie put her hand up and we gave a high five and congratulated and thanked one another.  Lindsay and her husband, Ryan, were there congratulating me.  Lindsay had bought me a gluten free beer!  Other people I didn't know were congratulating me as well.  I was so happy to be done.  Happy that I made it.

The girls were cold, so we headed into the tent.  I laid in the cool dirt.  It felt good.  I ate and drank.  I grinned.  The girls kept hugging me and Lila kept telling me that she was proud of me.  I finally got to pee.  My stomach was a bit upset with me, but not too bad.  We hung out a little bit and headed home.  

Running this race was the hardest and most rewarding thing I've ever done.  It was amazing.  It was brutal.  It was magnificent.  And I did it!  Today I'm sore, but not too bad.  Plus, I'm still grinning.  

Race results are in!  You can check them out here http://strideracing.com/2013/march/buffalorun.html by looking at the 50k results by overall, gender or age position.  I wasn't last!  15 out of 17 in my age group.  41 out of 49 women and 137 out of 156 overall. You might wonder why I'm so happy about my placement, but honestly I'm just glad I wasn't last!  My official chip time was 7:36:06, a 14:02 pace!

Race nails.  I had to do something to pass the time the day before the race!

Running to the finish with my family.  Thanks to Meghan and Rob for taking these pictures.

Now I can say that I am an ultramarathon runner.  I did it.  Did I love it?  Yes. Will I do it again?  It seems likely, doesn't it?

quick race update

I did it! I finished the Buffalo Run! I will post a full race report soon, but for now just my finish time.
32.48 miles
7 hr 37 min
14:04 pace

Training Week 13

Monday: Rest
Tuesday: 4.71
Wednesday: Rest
Thursday: 6
Friday: 2.64
Saturday: 14.1
Sunday: Rest
Total: 27.45

Previous Grand Total: 282.72
Training Grand Total: 310.17

I'm feeling more and more confidant about the Buffalo Run.  However, if the course is still covered in snow it may take me a lot longer than anticipated.  I do think I can finish, even if there is snow.  My leg seems to be holding together just enough to allow me to train.  I am definitely slower because of it, but I'm still having fun, and that's what it's all about.  I'm still doing my best to stretch and roll as much as possible.  Less than five weeks left until race day!

What Plan?

So, I haven't exactly been following the training plan I made.  But I think that's a good thing because I'm learning to listen to my body and also learning that a "set plan" isn't always doable.  Winter running conditions make it very difficult to run by miles, so running by time has basically taken over.  Perfect example; the race director for the Buffalo Run just posted the following on facebook:

Ok folks, here's an island trail report from yours truly. In a word, unrunnable, every trail. White Rock has been tracked somewhat, but the parking lot isn't plowed, so good luck there. Mountain View had no tracks at all, but I did see 5 horses and some cross country skiers as I was running back north along the road. In the eight years I've been running and volunteering out there I have never seen this much snow. It's 6"-12" deep on the mountain view trail. I did run 17 miles out there today, but it was on the ranch road. It was actually a fairly pleasant run. Very very quiet except for the occasional coyote. Not too much traffic. If we don't get some major melting going on this week, we'll probably end up running the ranch road for the training run next Saturday. Plus there's a 30% chance of snow that day. Feb. is usually the worst month weather-wise for the training runs. This one looks no different. Don't let the road scare you, it's certainly not as bad as running the roads in town. Hope to see a bunch of you out there next Saturday.

Thanks for that Jim.  It's nice to know that this winter really is harsh and I'm not a sissy.  This explains the reason it's taken me ridiculous amounts of time to run distances that weren't up to par.  Also, this totally and completely terrifies me that I will be far under trained for the 50K come March 23rd.  *Deep Breathes* I will continue to train following my plan somewhat and hope that it will be sufficient.

Time for week 12.

Race Profile

This is the profile for the Buffalo Run 50K.  As you can see, it is one loop run twice.  You can see what we ran yesterday and see the climb I was talking about from miles seven to nine.

Race Course Run

Today was another training run out on Antelope Island with the Buffalo Run crew.  As usual, we met up at 8am and started not too long after that.  It was one of the physically toughest runs I've ever done.  The footing was rough with deep snow and it was cold.  But it was sunny and beautiful and I was feeling great.  We did the 50k course loop (the 50k is two 16 mile loops, which actually makes it 32 miles, not 31) so it was great to see what I'll be expecting on race day.  There is a pretty tough steep section from approximately mile seven to nine (then again at mile 23-25!) that I had never been on before.  There was a lot of walking during those miles.  In fact mostly all walking because it was a series of switch backs and then another stretch up uphill after that!  I can imagine that doing that for a second time around mile 23 will be challenging, to say the least.  I was happy to run along with two other runners who ran a similar pace as me.  All in all a wonderful run and I finished with a smile on my face.  Just the way I like it!

It was C.O.L.D. cold at the start!  This was in the parking lot before we headed out onto the island.  It warmed up to a balmy 9º before we headed out on our run.  I have to say that at first, my face and fingertips where quite numb.

A sea of white.

It was so quiet and serene. 

Here comes the sun!  Once the sun came up it was quite pleasant, despite the cold.

Uneven footing much of the way.

A bit of uphill.

We ran all that way!

The rocks and snow are quite dramatic.

Afterward the race director once again had hot chocolate for everyone and I was more than glad to have a pb&j waiting for me in my car along with some coconut water and a large chocolate milk.  I was famished!  What a workout!  After I made it home I was wiped out and my calves cramped up.  After some foam rolling, stretching, a hot bath with Epsom salt and some icy hot I'm feeling quite good. I'm sure I'll sleep well tonight!

16.12 miles

4 hr 12 min

15:38 pace