2019 Novo Nordisk New Jersey Marathon

Ten Years In The Making

"Disclaimer: I received free entry to Novo Nordisk New Jersey Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"


It’s strange how 10 years can sound like a long time when you say it, but when you reminisce over the same portion of time in your life it appears to have gone by in a rushed blur of all of the events, big and small, that have culminated to be the story of your life. This past weekend’s race, the Novo Nordisk New Jersey Marathon, motivated me to examine that roughly quarter sized chunk of my life thus far. It was just a little over 10 years ago that I ran my first and only marathon up until this past weekend. Now with my second official marathon finish, I’ve found myself looking back at where I was before my first, where I’m at now, and wondering what the heck happened in between.

I ran my first marathon about a week after my 29th birthday. Running a marathon wasn’t a bucket list item for me or a box to check before my twenties ended. It was something I decided I wanted to do to hopefully keep running interesting to me. Leading up to it, I’m regretfully admitting, I had become a bit bored with running, or at least the running I was doing at the time. I wasn’t racing, training for a race, or exploring new trails to run. It was before I even entertained or had a desire to run an ultra. At the time, I was basically only running what I consider now to be my “maintenance” runs, for the most part 3-6 miles at an easy pace. The required training and challenge that comes along with preparing for a marathon I hoped would reignite the passion for running that it had originally sparked when I first started running recreationally about five years earlier.

I'm pretty happy with how my CEP compression socks performed as well!

Thankfully, it did. In fact it made me want to run even farther and longer than the marathon distance. I didn’t dive head first into ultramarathons. I studied them and the training methods others had used. For several years I said I was too busy due to other personal events (marriage, baby, etc.) in my life to commit to training for an ultra. Looking back and having the experience I do now, I know it would have been possible, but I may have been a bit too naive and impatient to make it work. Even if I had pulled it off then, I probably wouldn’t have enjoyed it. So I waited and then in 2013 when I decided it was time to train for my first ultra, I got taken out with a hip injury that required corrective surgery (here’s the full story on that). I waited longer spending 2014 recovering and rebuilding a decent running base. I began ultra training for real in 2015 and ran my first ultra that October, the Blues Cruise 50k in Leesport, PA. 

The course map and my Strava data.

After discovering and experiencing trail ultras, I lost interest in road marathons for the most part, until recent years as I started wondering how I would do if I were to take another crack at one. The question of how I would do at a road marathon after several years of running trail ultras piqued my interest enough for me to run a marathon distance around my neighborhood, finishing it about five minutes faster than my one and only official marathon time (3:43:02). After this I decided it was time to sign up for another road marathon. Deciding which marathon to run was easy as I was offered the chance to run the Novo Nordisk New Jersey Marathon as a BibRave Pro. Sweet! Now my only goal was to run a marathon faster than I had 10 years ago. 

I went with my Altra Escalantes for the race, it was a good decision.

I changed up my normal training routine a bit by getting a gym membership and increasing my mileage earlier in the year than I normally do because I’m not the happiest cold weather runner. I didn’t do this specifically for marathon training, although I believe it paid huge dividends on race day, but mainly to go into this ultrarunning season with a higher mileage base established. I arrived for the race and immediately felt out of my comfort zone. Mainly because of the crowd size. This is a big marathon with over 2,300 marathon runners plus marathon relay runners and half marathon runners all starting at the same time from the same starting line. It was in stark contrast even to the starts at the largest trail runs (several hundred runners at most) I’ve experienced. I did my best to try to appreciate the energy of such a large crowd rather than allow it to make me feel uneasy and worked my way into my assigned starting corral.

Having my Aftershokz for my training runs and during the race was a huge plus!

I went out with a plan at the start to race smart. Knowing that I needed to average just under 8:30 minute miles to better my marathon PR, I told myself I would take it easy the first few miles. As the wave I started with crossed the starting line, I saw the 3:35 pacers not far ahead of me in the crowd. I ran at what felt like a comfortable pace until catching up with that pace group. I decided to avoid doing anything stupid like running too hard too early I would stick with this group for awhile and then pick it up later if I was still feeling good. That only lasted until about the six mile mark. The Eminem on my playlist started playing through my Aftershokz at that point and I decided that this pace felt too easy. I said to myself “I’m running this to see how fast I can run it, not just to improve my PR!” And with that I picked up my pace and pulled away from the pace group.

The AWESOME finisher medal!

It was a matter of several miles, but it was surprising to me how quickly it seemed that I caught sight of the signs held by the 3:30 pacers. I continued to run at what felt like a slightly more strenuous than comfortable pace until joining this pace group crowd. I decided to reel it in a bit at this point and just see if I could hang with the 3:30 pace group or if that would be too tough to maintain for the 16 or so miles left. I told myself if I can maintain this pace and I felt like I had anything left I would try to empty the tank in the last five miles.

I have to admit, Strava's "Last Mile" challenge drove me at the finish.

As we passed the halfway point of the race, the course got a bit more interesting and scenic in my opinion. Rather than it feeling like the course was mostly running through neighborhood roads (my take on the majority of the first half), the second half really displayed more of the traditional Jersey shore scenery as the ocean and beaches were in sight and we began running stretches of the boardwalk. Along with the more attractive scenery came the out and back portion of the course. Seeing the fast marathon front runners still hammering hard after 20 or so miles kept me inspired and motivated to keep my pace up. A short time later with about 10 miles to go I decided it was time to pick up my pace and part ways with the pace group I had become comfortable running with.

My final mile pace according to Strava.

Shortly after pulling away from the 3:30 pace group I saw all of the faster pace group returning from the U turn of the out and back. The 3:15 group went by followed shortly after by the 3:20 and the 3:25 groups. A short time later I found myself at the turn around (about the 19 mile mark). Realizing the 3:25 pace group wasn’t that far ahead of me, I decided I would make it my goal to catch that group before the end of the race. I had only seven miles to pull it off. It was exciting to have an additional goal that I wasn’t sure was actually achievable. It motivated me to push myself harder than if my only goal was to get a new PR which at this point was nearly guaranteed. Passing other runners nearly continuously for the next six miles kept me pushing until I finally caught site of the 3:25 pacer signs with about a mile to go. I continued pushing and made my last mile of the marathon my fastest of the race passing the 3:25 pacers with the finish line less than a quarter mile away.

Cheers from the finish!

My official finish time was 3:23:17, nearly a 20 minute improvement over my only other marathon finish over 10 years ago. It was a greatly satisfying race as everything went so well. Other than a little upset stomach early on, I felt great the entire race. As happy as I was with my finishing time I still walked away with a bit of regret. Solely because I left the race wondering what would have happened if I had pushed harder earlier? What could my marathon PR be if I focused on running marathons? What if I hadn’t just run Hyner 50k with 7,500’ of elevation gain just one week earlier? All are questions that I don’t have an answer to, but am curious to explore.




Scott Snell
May 3, 2019

My First Time Streaking (Run Streaking That Is)!

Disclaimer: I received an annual Strava Summit subscription and Strava merchandise as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

After back to back weekends of racing at the Hyner View Trail Challenge 50k followed by the Novo Nordisk New Jersey Marathon, my May schedule is looking kinda lame and pretty empty without any races scheduled. I have nothing lined up until Worlds End (WE) 100k on June first. I had thought that I would be okay with this since I have a heavier race schedule planned for June and going into July, but now as the excitement of smashing my marathon PR wears off, I’m less certain. I feel the need to have something to train for and keep me focused between now and WE 100k, but nothing too big that will beat me up too bad. Thankfully, an opportunity knocked: The BibRave Run Streak.

BibRave is hosting a run streak for the month of May. All Strava users are invited to join many of the BibRavePros by running or walking at least one mile per day from May 1 - May 31. Want in? First things first, you have to join Strava. Believe me, if you’re a runner and you’re into maps you won’t regret it. Never heard of Strava or heard of it and not really sure what it is? Get a quick overview of it here and then join in the fun. Now that you’re a happy Strava user, join the BibRave Strava Club and get ready to streak for the month of May!

Why am I streaking for the month of May? Mainly because I have no races lined up and I want to stay motivated and focused on training to be ready for WE 100k. That and I feel a deep emptiness welling up inside of me as I come off of back to back race weekends and know I won’t get another fix until June. Kinda kidding, kinda serious. So I figured, if I’m not going to race in May, what better way to combat the post race blues but to try a new kind of running challenge like a run streak? Since it’s new to me, I’m not sure what to expect which will likely make it an interesting endeavor. Physically, I foresee no difficulties with doing a mile a day. However, mentally and logistically I expect it to be a bit more challenging. Just like pretty much all other runners, I have days where I just don’t feel like going out for a run (until I’m running) and have to practically force myself out the door. Those will be the mentally challenging days. Logistically, there are some days when I just don’t have an ideal block of time to run. This is where I feel like I’ll really benefit from this run streak. It will force me to find times and ways to work in a short run when I would otherwise opt not to run justifying it by saying that I wouldn’t have enough time for a “good” run. Even if it is just a one mile out and back on lunch at work, I intend to get that daily mile in for the month of May.


So if you’re interested and whatever your reason may be, I encourage you to learn more and join the BibRave Crew for their Run Streak this May!

Strava Swag!

Strava: A Safer, Happier, and Healthier Addiction

Disclaimer: I received an annual Strava Summit subscription and Strava merchandise as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

So far as a BibRave Pro (BRP), all of the products I’ve tested were brand new to me. I may have heard of some of them, but testing them as a BRP was my first direct experience with them. Until now, as I have been selected to tell my story of how I became a Strava user which will hopefully motivate you to become a Strava user as well or at least pique your interest enough to look into Strava and learn how it could benefit your running habit. As soon as the opportunity to work on this project presented itself I knew it was the perfect fit for me. Just in the past year I have turned two of my coworkers into Strava users (one of the two I converted over from using the IOS app, Health). 

I have been a regular Strava user for about 2-3 years now. I first heard of Strava after I fell in with a new crowd, the Facebook group “Trail and Ultrarunning”. I hooked up with this group of trail and ultrarunners around the same time I ran my first ultra (Blues Cruise 50k) in the fall of 2015. I kept seeing people posting in this group about Strava this and Strava that. “If it isn’t on Strava, it didn’t happen” was also a common refrain. I decided I should learn what the heck this whole Strava thing is.

At first glance, I didn’t see what the big deal was or why Strava was so popular. My initial impression of it was that it was just another online fitness tracker. I had used several others before and at the time was a Garmin connect user only because I used a Garmin GPS watch and all of my data was automatically uploaded, tracked, and stored there. It was simple and I questioned why I would have any need for a secondary online fitness tracker. In my mind, it would only complicate the system I was using which seemed to be working fine for me.

Then I learned what Strava brings to the table where many other online fitness trackers fall short: the social networking aspects it offers. Where Garmin Connect and Suunto Movescount (probably the two most broadly used online fitness tracker apps with 10,000,000+ and 500,000+ installs respectively) were limited to just users of their GPS devices, Strava provided a platform where users of all GPS devices could play and interact, including folks who tracked their activities with their phones. Strava also allows users of other third party fitness tracker apps to sync those accounts with their Strava account so that like minded fitness addicts have a common playground to interact with one another. Now other online fitness trackers may have taken note and followed suit with Strava’s lead, but I’m unaware if they have. Once I drank the Kool-Aid, I haven’t looked back at any other fitness trackers. I use Strava exclusively as my fitness tracker and it fulfills all of my needs and then some. 

Inclusivity isn’t the only benefit that makes Strava shine. Here is a short list of some of my favorite Strava features, all of which I will go into and explain in more detail in a future blog post:

• Group Activities and Events - A way to organize and get more social with other athletes.
• Clubs - Join up with other athletes by geographic region or specific interests. Find the BibRave club here.
• King Of the Mountains (KOMs) - Think of these as virtual races.
• Flybys - Probably the coolest way to relive a race. This one is probably my favorite. Check the boxes for “Scott” and “Rich” and watch!
• Segment Explorer - Traveling to a new area and want to find a great running route? Use segment explorer.
• Gear Statistics - Track the miles on all of your running shoes!
• Challenges - For when you need a little extra motivation.
• Achievements - Think of these as racing yourself.
• My Year In Sport - This is like a celebratory video of your past year’s activities. Here’s mine from 2018.

Stay tuned for a more in depth explanation of all of those Strava features. Until then, here is a short “how to” video about creating strava segments and just a general Strava overview.

If you're already a Strava junkie, you can now show your Strava pride with some Strava swag: 

Strava swag on Amazon.

2019 Rat Race 50K

My cool finisher mug!

A Cinderella Story Without The Cinderella Ending

Even though everyone had told me he wasn’t that far ahead and that I could catch him, I was not prepared for the kick at the finish. Honestly, what are the odds that in a four plus hour race it will come down to who has a faster kick for the last quarter mile. The chances are pretty slim, but it happened. It was the type of ultra finish I had dreamed of witnessing and to have been more than just a spectator to it and to have had the honor to share it with the caliber of athlete that I did left me downright giddy for weeks. This is my story of the inaugural Rat Race 50k!

The Rat Race trail runs have been an annual event for awhile; I only became aware of them last year. I ran it for the first time last year, opting for the longest distance offered, the 20k. This year the RD decided to offer a 50k option. I happily partook. In the past, both the 10k and 20k distances used the same 10k loop to reach their total distance. Until arriving at the race, I was expecting this to be the case with the newly offered 50k distance. To my surprise and satisfaction the RD had altered the course a bit for the 50k runners. Rather than five laps of the 10k loop, he added a longer 20k loop which was then followed up with three laps around the original 10k course. If you want a more in depth description of the 10k loop, go to my race report from last year on the 20k. As happy as I was to hear that I wouldn’t be running five laps of the 10k course, the added 20k loop to start was not 20k of completely fresh trail. In fact, about half of the large loop was the same trail as the 10k loop (see Strava map). And all of the added distance to the large loop was either fire road or powerline cuts, no new single track. I’m not trying to complain here, just making it clear that the 50k is for the most part achieved by running the 10k course five times.

With this being my first race of the year, my primary goals were to test out my fitness level, get adapted to those pre race jitters before my “A” races, and have some fun of course. If everything went well, I hoped to set a new 50k PR (4:54:29) for myself as well. Why did I have such high hopes for my first race of the year? I went about training over winter completely differently in this past offseason than I have since I started running ultramarathons. I got myself a gym membership and started building up my mileage and doing some speedwork on the treadmill in January after light mileage in November and December. I’ve found that I enjoy a couple months of lower mileage to allow the body to recover and to avoid burnout after heavy training and racing. This year I increased mileage and intensity more quickly with access to the treadmill. I wasn’t sure how well all of the treadmill miles would transfer to trail running, but I was excited to find out and hoped for the best results, a 50k PR. 

All set, ready to race!

The week before the race the timing company sent out an email with a link to the entrants list. I scanned it to see if anyone I knew would be running the 50k. I didn’t see any names I recognized except for Rich Riopel. If you’re not familiar with who Rich is, in short, he is one of the best ultrarunners to come out of NJ. He has qualified for and represented the USA multiple years on the 24 Hour National Team to compete at the International Association of Ultrarunners (IAU) 24 Hour World Championship. If you want more evidence that he is an accomplished ultrarunner, just look at his Ultrasignup results. Why am I giving you all of this information about Rich? Well, he is a main character in my race report.

As we all took off from the start the course started off following the same unpaved road that the 10k loop starts on. I was following Rich and one other runner when early on, probably a quarter to half mile from the start, Rich hops of to the side and begins retying a shoelace. I passed him at that point and expected to see him passing me within a couple minutes. To my surprise, I ran with the other lead runner for a couple miles at what felt like a pace that I could maintain for the entire 50k and there was no sign of Rich. We were doing around eight minute miles and it was feeling good so I tried to maintain it knowing that the 10k loop was more technical than what I was running on this bigger loop. Other than some sandy sections, and even those were runnable, it was all easily runnable. I figured to meet my goal I only had to average 8:30 miles so I was trying to bank some time for the loops around the 10k course which I figured would be a bit slower paced. The 10k loop was a bit more wet than it had been last year and the wet spots were a bit sloppier and more treacherous than I recalled. Regardless, I made it around the large 20k loop and back to the start/finish at about 1:34 with only another 30k to run. 

A Strava Flyby screenshot of just before the final lead change of the race!

Starting my first of three loops around the 10k course, I began to wonder what the heck happened to Rich. Did he drop? Was he just here for a fun run and jiking this 50k? These questions were answered about two miles later when he passed me just a bit before hopping on to the start of the single track portion of the course. I tried to keep up with for him a bit and soon realized he was in no way jiking this thing. With the curvy, heavily vegetated trails it didn’t take too long before he was out of sight. I was shocked to see him again just a couple miles later making his way back onto the trail. I assume he must have made a pit stop and he hopped back on to the trail just behind me. Having him right behind me and knowing that we were in the first and second at about the halfway point of the race lit a bit of a fire under me and I pushed a bit harder than I probably otherwise would have. We ran within a couple paces of each other for about a mile until the course pops off from the single track to a short unpaved road section again. At that point Rich cranked it up a bit and pulled ahead. I tried to give chase and kept him from pulling out of sight on the unpaved road section, but shortly after being back on the single track he was gone again. 

Battle wounds.

Going out for my second to last lap and knowing he wasn’t that far ahead I tried to push harder and earlier than I had intended. I could see him in the distance on the long straight fire road sections that start the loop, but as soon as we reached the single track again there was no sign of him. I tried to maintain my pace hoping that he may slow down and I’d have a chance to run with him again, but my other motivation to keep a good pace during this lap was completely unrelated to my race goals. My wife was running the 10k and with the staggered timing of the start times of the multiple distances if I had any chance to see my wife on the course it was during this lap. I was pushing hard during this lap in hopes I would get to see her and give a few words of encouragement. It was the first race she had run in a long time, her first trail race ever, and the first race we had run together in an even looonger time. It was great motivation for me to push, even more than chasing after first place at the moment, but to no avail. I wouldn’t see her until passing through the start/finish area for the final time. 

As I passed through the last time I was surprised at how encouraging the few people hanging out were. They were excitedly telling me that first place wasn’t far ahead and that I could catch him. One person even said he was only ahead by maybe a couple minutes. With that information and knowing it was my final lap, I ate my last Honey Stinger gel (I believe my sixth of the day) and pushed as hard as I could for the last easily runnable section of the course before the single track. I thought to myself that maybe I’d catch a glimpse of him on the long straight road, but nope. I held on to a bit of hope running the single track, but by the halfway point with only about three miles to go I had pretty much lost hope and started comforting myself by focusing on the positives. I was going to be able to pretty much cruise into a second place finish. I was going to set a new 50k PR with a finish time of easily under 4:30. From then on, my main motivation to not totally just coast in was to improve my PR by as much as possible and hang on to second place. I had lost all hope of catching up to first. 

All I need for a 50k.

That is until about a half mile from the finish when I heard some grunting and heavy breathing from behind me. It was just before the little wetland section of the course around the lake where there’s a couple of single log pathways for water crossings. Basically a section that is unrunnable. I looked back initially thinking it was probably a 20k runner sprinting it in to the finish. I was shocked to see Rich behind me with a full head of steam sprinting to catch up to me. Shock quickly turned to a mixture of fear, confusion, and panic. I would have to run this unrunnable section and then sprint the last quarter mile or so if I wanted to have a shot at first which just a few seconds ago I had already thought a completely lost cause. I tried my best to get across the logs quickly without falling and then going into any kind of a sprint that I had left. It wasn’t long after that the wet section that the trail widens then a quick left up a little hill and about a 100 yard dash across a grass field to the finish line. It was just before the left turn that Rich passed me. At that point I knew that I would have to give it everything to have any chance of keeping up with him. I was mentally committed, but my body wasn’t. My tired legs showed themselves as I tried to sprint up the little hill only to catch a toe, go down and skid on one knee for a bit before pushing myself back up onto my feet with both hands. It felt like only a second, but by the time I was back on my feet I knew I didn’t have a chance of catching him. He only had a few paces on me but I was moving like I had just run a 50k and he was moving like he was finishing a 5k.

Video Credit:  Greg Lassik

I was proud enough to at least continue to run it in as hard as I could even when I knew I wouldn’t be able to catch him. And amazingly, from the point just after my fall to the finish line was all caught on video by a spectator. In the end I finished in 4:15:24 just 10 seconds behind Rich. After congratulating one another on a ridiculously exciting ultra finish, I had to find out how it came to be. As it turned out, Rich had missed a turn about a mile from the finish and did an extra half mile or so. Sometime during that extra out and back he did, I unknowingly passed him. In retrospect, I can’t be disappointed with how the day turned out. I improved my 50k PR by almost 40 minutes! I raced a world class ultrarunner for much of a 50k to finish only 10 seconds behind him after a sprint to the finish. I mean, I could be super disappointed that I didn’t manage to sneak in with first place, but that wouldn’t be as much fun so I’ll stick with what has worked best for me in the broader scope of ultrarunning and be happy about all the positives.

Photo at the finish.

Scott Snell
April 8, 2019

Women's History Month / International Women's Day 2019

To celebrate March as “Women's History Month” and as the month that hosts International Women's Day, I decided to write short features on female ultrarunners that inspire me. In the order in which I posted them, which in no way suggests greater or lesser importance of any, below are the features I put together on four amazing ultrarunners who happen to be female. I stopped at only four not for lack of material, but strictly only because of my personal time limitations. There are obviously many other female ultrarunners who have impressive accomplishments and stories that deserve to be told. So if any of the below runners inspire you, I encourage you to seek out further inspiration via blogs and vlogs of other female ultrarunners who are sharing their own story with us all.

#IWD2019

Courtney Dauwalter

To celebrate March as “Women's History Month”, I will be posting what are hopefully inspirational posts of female runners that I find inspiring. To start I dusted off this meme I made a little less than a year ago, just a little late for last year's International Women's Day. None other than Courtney Dauwalter! Keep pushing those boundaries and helping us all learn what is truly humanly possible.

Jasmin Paris

Photo Credit:: Yann Besrest-Butler/Montane Spine Race

The second female ultrarunner to be featured to celebrate March as “Women's History Month” is Jasmin Paris. While in the process of winning outright the 2019 edition of Britain’s brutal 268 mile Spine Race, Paris expressed milk at aid stations for her 14 month old daughter. If that’s not impressive enough, Paris improved the overall course record by over 12 hours with a finishing time of 83:12:23. She is the first female to win the Spine Race outright and she did it definitively. Amazingly, she foresaw the greatest challenge of this race not being the demanding course, but being away from her daughter as she wrote in a pre race blog post “I think the mental battle will probably be my biggest challenge. For one thing, I think I’ll really miss Rowan, who I have only been away from a couple of times for a single night since she was born. On the plus side, I think I’ll have the very best motivation for getting to Kirk Yetholm as quickly as possible!”

https://www.inov-8.com/blog/jasmin-paris-recordbreaking-spine-race-win/

Ann Trason

Photo from IRunFar.com, “Ann Trason and the 1995 Western States 100”, 1994 Western States 100.
I would be doing a disservice to all of the ultrarunning world and women in general if I failed to include the legendary Ann Trason as a featured female athlete to celebrate March as “Women's History Month” and International Women's Day. Where to begin with Ann Trason and her lengthy list of ultrarunning accomplishments. Let’s start with course records.

6:09:08 – American River 50 mile (1993)
3:59:32 – Cool Canyon Crawl 50K (1993)
7:31:24 – Dick Collins Firetrails 50 mile (1987)
6:13:54 – Hunter Thompson 50 mile
18:06:24 – Leadville Trail 100 women's record (2nd place overall in 1994)
8:55:49 – Miwok 100K Trail Race (2001)
6:43:52 – Quicksilver 50 mile (1992)
7:29:36 – Silver State 50 mile (1994)
7:00:47 – World 100K (1995)

Should we continue to World Records?

50-mile (5:40:18 in 1991)
100K (7:00:47, 1995)
12-Hour (91 miles 1312 yards, 1991)
100-mile (13:47:42, 1991)

If her records don’t impress or inspire you, maybe her persistence will. She DNF’d her first two attempts at running the Western States 100 (1987 and 1988) due to knee problems and dehydration respectively. Rather than giving up, she went back in 1989 and won the race. She went on to win it for the next nine years to achieve an unprecedented 10 year win streak. She won the race for an additional four more consecutive years from 2000-2004. Her course record (17:37:51) set in 1994 stood for 18 years. Did I mention that two of those Western States wins came less than two weeks after winning the ultra competitive 56 mile Comrades Marathon?

Even with all of these accolades, it is likely that many people were introduced to Ann via Christopher mcDougall’s rather unflattering portrayal of her in his book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. Thankfully in recent years, through the work of content creators such as Billy Yang (see link to podcast/video), the ultrarunning community has painted a more complete picture of who Ann Trason is. If any of this captivates you, follow the links below to learn more about Ann Trason and her amazing ultrarunning accomplishments. Also linked to is my Mines of Spain race report where I tell my account of unknowingly sharing my final aid station stop with Ann Trason debating whether or not I should do a shot of Fireball.

http://www.beastcoasttrailrunning.com/2018/11/2018-mines-of-spain-100-mile-footrace.html

https://billyyangpodcast.libsyn.com/ann-trason-byp-009

https://trailrunnermag.com/video/watch-a-video-portrait-of-ann-trason-trail-running-legend.html

Candice Burt

Photo from Candice’s website, Wild Defined (http://www.wilddefined.com/).

The final female athlete to be featured and wrap up my weekly posts to celebrate March as “Women's History Month” and as the month that hosts International Women's Day is Candice Burt. If you haven’t heard of Candice Burt, then you probably haven’t heard of 200 mile races either. Sometimes referred to as the “Queen of 200s”, Candice is making the 200 mile distance a bit more of a standardized ultramarathon distance and probably as mainstream as it has ever been. I don’t say “ever will become” because I believe as much as Candice has already popularized the distance, it will likely gain further popularity in large part thanks to her efforts.

Candice is the Race Director (RD) for and creator of three of what are arguably the most popular 200 or more mile ultramarathons: Tahoe 200, Moab 240, and Bigfoot 200. The bulk majority of all the miles for all three races is made up of primarily a single loop course design, making them a rarity even amongst most 200 mile or more races in the US which tend to rely heavy on multiple loops or repeated out and backs. Candice’s races are a niche category within the niche sport of ultrarunning. However, with her attention to detail, focus on scenic and quality course design, and her intense marketing skills (#200IsTheNew100), Candice has built a following and demand for these types of races.

Maybe her success as a RD is in part due to her broad experience as an accomplished ultrarunner herself. Candice holds the current unsupported Fastest Known Times (FKTs) for two routes: the Wonderland Trail (95 miles) and the Trans-Zion (48 miles). Additionally, with four HURT 100 finishes (4th F, 2nd F, 2nd F, and 3rd F) amongst a slew of other impressive ultra finishes on her Ultrasignup, there is ample evidence that not only does Candice know how to direct ultras, she also knows how to run them.

#IWD2019

Were CEP Compression Socks Responsible For My 50K PR?

"Disclaimer: I received a pair of CEP 3.0 Tall Compression Socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

When my CEP 3.0 tall compression socks arrived in the mail I was excited to try them out to see if they lived up to the hype I’ve heard. When I say hype, I don’t specifically mean just CEP compression socks, but the running benefits of compression socks in general. I see them being worn by many ultrarunners and shorter distance runners and have heard many runners rave about them. My experience with them is limited. I’ve only worn a single pair for a couple days immediately following my first 100 mile race. Maybe they helped with recovery a bit, but it is hard to say as it was still somewhat painful and a bit rough on my body as a whole. Although, if the recovery from my first 100 miler didn’t hurt to a certain degree, in my opinion I would say I probably did something wrong for it.

My first reaction to my new CEP 3.0 tall compression socks was eagerness to get outside and run a hard paced 10 miler. The fact that this was my first non-treadmill run in awhile and the weather had finally warmed enough to be comfortable to run in shorts in early March may have contributed to my zest to get out and run on this particular occasion. My second impression of these new socks was “Dang! These things are really tough to put on!” Well that ten miler went really well, even earning some Strava Best Effort medals (https://strava.app.link/dGqJLCdEjV)! Everything felt great for the entire ten, including my feet and calves. And after a few more trial runs, managing to put the socks on became much easier with a little practice and learned technique.

After a few more weeks and test runs, it was time for the real test: wearing my CEP compression socks for my first race of the season, Rat Race 50k. I figured if 31 miles of trails with a few stretches of semi technical terrain went well wearing CEP socks, I would be a convert as well. I'm happy to report that the race went wonderfully (improving my 50k PR from 4:54:29 to 4:15:24) and the socks performed beautifully (race report). My greatest concerns when trying new socks for long runs is comfort and blister prevention. I was relieved to find CEP compression socks kept my feet feeling good for the whole distance and I went home without a single blister. I’m not naive enough to credit any pair of socks for a nearly 40 minute improvement in my 50K PR nor am I too bashful to claim that it was my hard work that was the primary factor that made that degree of improvement possible. However, I am willing to admit that a quality pair of socks never hurts the cause and if a placebo effect improves my performance, I’ll take it. 

So that is just my anecdotal experience with CEP compression socks, but as a skeptic I always ask what the research shows when I hear anecdotal evidence. Many claims are made by companies selling the socks: improved blood flow, reduced swelling, muscle stabilization, and decreased recovery time among others. All sound like great benefits, but does the research support these claims? Armstrong et al. (2015) found in a randomized, replicated study that the wearing of compression socks for 48 hours immediately after running a marathon reduced recovery time. This conclusion was reached based on the data showing a significant difference in the amount of time it took for participants to reach exhaustion during a controlled, incline treadmill run two weeks before and after running a marathon. The time until exhaustion for the treadmill run after the marathon for the group of runners wearing placebo socks decreased by 3.4% while the time increased for the compression sock group by 2.6%. A similar study performed by Kemmler et al. (2009) came to similar conclusions, finding that running performance was significantly improved by calf muscle compression.

If I haven’t sold you on them yet (not that I’m trying to), here are three quick points that may close the deal:

1. They look and feel good (at a very minimum cover bad calf tattoos)
2. Six Month Guarantee: 150-200 wears before compression lessens
3. Thirty Day Return Policy: No questions asked money back guarantee

If you would like to try out a pair of CEP compression socks for yourself, they are available on Amazon. The 3.0 socks I tested are currently available for $59.95. If you want to give just the calf sleeves without the socks a try, they are available for $39.95.

It's not everyday you get to run trails with Rich Riopel, some NJ ultrarunning pride showing here.

Works Cited:

Armstrong, S.A., E.S. Till, S.R. Maloney, and G.A Harris. 2015. Compression Socks and Functional Recovery Following Marathon Running: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 29(2):528-533. 

Kemmler, W., S. Stengel, C. Kockritz, J. Mayhew, A. Wassermann, and J. Zapf. 2009. Effect of Compression Stockings on Running Performance in Men Runners. Journal of Strength and Conditioning Research 23(1):101-105.

24 Treadmill Miles To The Bowl

Twenty four miles on one bowl of oatmeal.

Just this morning I finished what will probably be my last long run (24 miles on the treadmill) prior to my first race of the year, the Rat Race 50k. It felt good for having not run much in the last week due to work obligations and some family celebrations. I know a whole lot of people will disagree with my opinion, but it wasn’t that bad doing a long run on the treadmill. Especially since I have a pretty solid spotify playlist prepared just for such occasions. The other benefit of long runs on the treadmill is the ability to set the pace and stick to it mindlessly, which is what I had planned for this run. I ran the first 18 miles at my target race pace for the NJ Novo Nordisk Marathon, (8:30/mile) which would be under my marathon PR by less than a minute. After that I increased my pace slightly until the last 2 miles when I ran sub 8 minute miles. Being able to run 22 miles at my target pace without feeling like I was struggling at all and then being able to pick up my pace a bit at the end is a huge confidence booster for my PR goal at the NJ marathon. However, I still have my doubts about whether I’ll actually pull it off. Not because I don’t think the fitness or ability will be there, but because the Hyner 50k is the weekend before. And not just because the Hyner is a tough 50k with some big climbs, but because now that I’m committed to running the PA Triple Crown Series all three of those races (which begin with Hyner 50k) are my “A” races for the year. This means that I intend to not hold anything back at Hyner and if it goes well and there’s nothing left in the tank at the finish, I likely won’t be fully recovered after one week when I go for the marathon PR. Whether I blame poor planning or just myself for making stupid decisions doesn’t really matter because I’m not changing my plans regardless of how dumb they may be. The way I see it is if I do run a good time at Hyner and still hit my marathon PR goal it will just be that much more impressive. Additionally, it will likely motivate me to go for another marathon PR soon after in hopes that I could surely run a better time on fresh legs.

Before I wrap this up, just a side note, or more so a bit of a humorous story. One of the earlier mentioned family celebrations was a trip to Great Wolf Lodge in the Poconos of PA. While this trip took some time away from what would have been dedicated training time, I still got on a treadmill to run at the Great Wolf Lodge resort. While it wasn’t a great work out or run, it was a pretty entertaining one. The fitness room is small even by hotel fitness room standards. And one of the three walls is made of glass windows along a busy hallway. This hallway is a pretty high traffic area between the water park, arcade, and a wing of the hotel rooms. Never before have I had more ice cream eating children stopping to stare at me running on a treadmill than during this treadmill run at Great Wolf Lodge. I’m not complaining about this. I actually found it pretty humorous at the time and still do. It was somewhat surreal as I kind of felt like I was an attraction at the resort with all of the attention I was getting. If you’re ever at a Great Wolf Lodge don’t totally blow off your work out if the weather is crappy, you’re slightly drunk, or just feeling exhausted. Find the fitness room and run some miles on the treadmill. It will entertain the kids roaming the halls and if you’re like me you’ll get a few chuckles from their fascination.


Scott Snell
March 2, 2019