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Race Report

Race Report: Black Canyon 100K

Posted on by by Lisa Pozzoni

Last ultra in my 40s
3 years older than my last 100K
24 minutes and 33 seconds faster  

But this race was so much more than this!  I can’t believe that I finished 63 miles in 19:22:34 this year and felt amazing the whole way.  I honestly still feel a little guilty about saying this but it’s true!

As a quick reminder:

  • I always like to do races that challenge me out of my comfort zone in February because it’s my birthday month. Turning 50 this year made it even more epic (I was supposed to do my first 100 miler in January of 2021 but it got canceled due to COVID)
  • I have tried this 100K three times and finished it successfully twice.  The first time I chose to drop to the 60K due to serious weather conditions, the second time was my first finish and this year.

Grab a cup of coffee or a beer…….

I’ll share my post race reflections on why this race was so amazing for me in hopes that I can inspire you to have some of these amazing experiences too…..then a quick recap of how my day went.

6 feet apart at the start line with a wave start

Jubilee! One of my favorite Race Directors 💜

This race was close to being canceled due to the escalated COVID cases in AZ, more specifically Yavapai County which is where most of the race is located. I kept my fingers crossed until we received the email that IT WAS HAPPENING!  On 2/2 (11 days before the race) we found out that there would be wave starts (standard with COVID now) AND that I would only be able to have one pacer (instead of 2) and no crew. This threw a wrench into my excitement about the race.

  • Since I am a back of the packer, they try to avoid having people pass you on the trail (COVID) which meant my wave start was 10am rather than 7am.  This news hit me because it meant I would be spending more time at night. Don’t get me wrong, I love night trail running but I’ve been lost on this course before. It’s also pretty remote so this just added some anxiety now.
  • For most ultras, you can have a crew and pacers. They are there to help keep you focused, moving forward and taking care of the details when your sole focus as the runner is to get to the finish line. In the original race, you can have a pacer for the last 25 miles (two different segments). With the new rules, I would only get one for the last 12 miles.  This added stress because it meant more running in the dark alone.

At this point I had the option to not accept these changes and post pone it until next year.  My first reaction was to do that.  I was really bummed about these changes (although I absolutely understood them to be necessary for the race to happen safely).
Not gonna lie, I was freaking out about them!  But thanks to my meditation practice which helped me go from REACTING to RESPONDING and a few texts from friends, I made the decision to go for it. If I tell my athletes that the magic happens when you get out of your comfort zone, I had to practice what I preach!

Key Lessons 

One of the reasons I love running is because it provides an avenue to learn more about myself.

  • Things that went well:
    • I canceled track the Thursday before. I didn’t want to have an alarm clock wake me up during that whole week. Thankfully I can do this since I’m self employed. I used to underestimate resting and learned how important it is.  I allowed my body to wake up whenever it wanted to the week before knowing I’d be on my feet and awake for 18-20 hours on race day.
    • I was prepared!  Speed is not a way I measure my running success but this time around I wanted to be faster so I knew I had to do some different things. I followed a training plan from McMillan Running to try something new and then added my ChiRunning/ChiWalking form focuses. Due to COVID, I was able to do more running alone which allows me to train at my pace.  My training plan had various types of runs that I had never really focused on before because I run so much with my TRU TRIBE.  I found these challenging and fun.  I also happened to do more road running due to my Every Damn Street Virtual race and I feel that helped me build my stamina in a different way. There is no doubt that being prepared had a huge impact on how I felt on race morning: prepared and ready to go!
    • I followed my nutrition plan from Sparks Systems. I am fat adapted and my body felt like a well oiled machine.  I’ve never had any gut issues when running long distances so I keep doing what’s worked for me.
    • What surprised me the most was how good I felt the entire time!  We always say that there are many highs and lows during an ultra race and you learn to “ride the wave”.  The wind, the rain, the dark….none of it brought me down. I brought my Noxgear 39g and was prepared with music, podcasts, audiobooks to keep me company.(Use code RUNNINGU1 for 35% off the Noxgear 39g. I love mine!) I may have listened to these for maybe 3-4 hours during the entire race. My goal was to be alone as much as possible. I run with people all the time (and I love it!) but this was my race, my pilgrimage, if you will, into my 50th birthday year. I was really looking forward to just being alone, out in nature for a “few” hours by myself…and that’s exactly what I did.
    • The week before I started working on visualizations of the course and seeing myself out there having a great time. I meditate daily with the Insight Timer app. That week I found meditations about grounding, receiving and gathering energy. My plan was to take in as much as I could and conserve it until race day. Sounds almost cheesy but I believe this really worked for me. In addition, the week before, I was getting so many texts, emails, social media comments from people wishing me well and I took all of those in. I kept mentally conserving all that positive energy I was receiving.  I felt it really propelled me on race day and was literally drawing me towards the finish line…like I almost had no control over it. We call this YChi in ChiRunning and I don’t ever think I felt it as strong as I did on this day. I could definitely feel the energy of my TRU TRIBE with me too. Here is just one of the positive messages I received that week:

    • I’m glad I decided to have a pacer for that last 12 miles! I had left it to my friend and colleague Henry Walker to decide between him and his girlfriend.  I trained Henry last year to become a ChiRunning/ChiWalking instructor (the only other one in AZ!). He pulled his calf muscle lightly the week of the race so they decided it would make most sense for Laura to pace me. As much as I know I could’ve done it by myself, she helped me stay focused on moving forward. I would’ve slowed down for sure if I was alone.
    • I always have to mention ChiRunning/ChiWalking because I would never consider doing these distances without it. I was lucky enough to get to zoom with my mentor and founder, Danny Dreyer, the week of the race.  He gave me some last minute tips. I focused on my technique quite a bit during the race. While I was pretty sore the first few days after the race, I felt great after that!  I swear by ChiWalking especially during my ultras. There is a big difference in regular walking and I believe this also had a huge impact on my energy levels all day.  The goal is always conserving energy and one can waste a lot of energy when running and walking. In addition to technique, several time during my race I visualized gathering energy from the earth every time my foot hit the ground.
    • I PRd by 24 minutes and 33 seconds! That’s about 24 seconds per mile faster for 62 miles!  My technique, training and mindset all came together that day and I rocked it!
  • Things that didn’t go so well (yes there were a few things)
    • I always say never try new things on race day. This is common knowledge. While I was trying not to freak out about being in the dark longer by myself, this was one thing that was giving me anxiety. Most of my TRU TRIBE uses the Kogalla light for night running. I’ll be honest, I haven’t been crazy about these because they can be pretty bright and if someone is coming towards you, it can be annoying. (come to find out there are actually 20 brightness settings!)  A few of them suggested I should try one out.  I bought one the weekend before the race hoping it would get to me on time. I borrowed Jan’s the Tuesday of race week so I could try it out. It really did light the trail up quite a bit and she let me borrow it in case I didn’t get mine in the mail.   I happened to get mine before the race but only tried it that one time.  I have an entire different view on these now. The light was awesome and really increased my confidence of being out there alone. Since I only tried it that one time, I didn’t know how it would effect me on the switchbacks going uphill in the canyon.  I am afraid of heights and used to having a headlamp. When you have a headlamp, it points wherever your point your head so although you have more limited lighting, it’s focused in the direction your heading which is in front of you. Well, the Kogalla, was on my waist (race belt) and lit up the entire trail in front of me (that’s the point!).  What this meant that when I was going up a single track uphill, I could see the periphery which meant the slope down into the abyss and bottom of the canyon. It didn’t dawn on me to move my race belt towards the mountain side more (which I would’ve figured it out had I practiced with it more) so this slowed me down. I was more tired, it was dark so I really had to focus on looking ahead and not letting the ledge of canyon effect me. Aside from that, I am new fan of the Kogalla!

Kogalla lighting up the water crossing

    • Not having crew there until the last aid station effected me.  Your crew will normally be able to meet you at various aid stations. They are there to help you make whatever changes and help you get in and out of the aid stations as quickly and efficiently as possible. I tell my runners all the time: DFA (Don’t F*#k Around) at the aid stations.  You can waste a lot of time if you are not focused and the clock is ticking (only important if you care about your time and I was trying to PR).  I really could’ve used a crew at Black Canyon City. This was mile 39 of 62 and I had been in the dark already for several hours. I was getting tired (I was about a little over half way) and I had ultra brain. I fumbled around with my drop bags, trying to figure out what I needed and what I could get rid of. I had to change my shoes and get into some warmer clothes, refill my pack, eat some food…it was a lot to handle on my own and if I had someone there with me, I probably would’ve saved at least 10 minutes. I stayed here longer than I anticipated.  I didn’t have a choice as crew was not allowed there but I felt the loss of not having one.
    • I second guessed myself at one spot that ate up about another 15 minutes. I’ve gotten lost on this trail several times although only during training runs. The course was well marked!  There is a point as you head in and out of Black Canyon City that you have to take a different way so you don’t go back the way you came. The course was well marked but I was paranoid about going back the wrong way.  At one point I was feeling like maybe I missed it so I turned back around to that spot.   Then I stopped, pulled out my All Trails app (where I had downloaded the course map in case something like this would happen) and realized I was going the right way. Better be safe than sorry but this “cost” me another 10-15 minutes.

Race Day

The silver lining about starting at 10am, meant that Greg (my boyfriend) could actually drive me to Mayer High School to drop me off at the start (this is a point to point race which means you start at one location and finish at another.) This adds some additional logistics to the day. The race offered a shuttle for the runners. I have a thing about shuttles and buses before a race. It depends on the race but I really like to be in my own space and energy before a race, especially a big one like this one.  The erratic energy of a bunch of people in a shuttle tends to mess with me so I was grateful that I could be in the car with my honey for about 90 minutes getting myself psyched up.

I am rarely nervous before a race.  Excited, yes!  But not really nervous.  I had done this course before, I was trained and so ready for it!  If you saw the Instagram Live I did the week before, you could feel my excitement and energy coming through!

I had created a spreadsheet like last time with my tentative pace from each aid station, taking into consideration the course profile, my strengths, time of day, etc.  The first time I did this race, I finished in 19:46:01.  The cutoff was 20 hours.  For any first time experience, I never focus on speed. I know it’s my first time doing that distance, it’s all about enjoying it as much as possible. I was messing around at the aid stations, drinking some beer here and there, and just having a good ole time. This time would be a bit different. I wanted to have a PR (personal record) so I needed to be more focused. I felt stronger going into this race (I had just PRd the Coldwater 52K race the month before by 52 minutes!) so I had two different goals. First goal was to beat my time by an hour and the stretch goal was to finish in 18 hours (1hr 45min PR). I knew this was aggressive but I wasn’t attached to it…just hoping I could do it.

Fifteen minutes before my start, I got this text message from my buddy Archie (one of our TRU TRIBE mascots)

As usual, I started faster than my predicted time. I knew this would happen but I was still holding back knowing I had a lot of miles ahead of me. The course has a negative profile (more downhill than uphill) which is deceiving.  Downhills are my jam but this time we had some serious head and cross wind. While I love downhills, I am afraid of heights too.  These downhills are single track and so much fun but the wind added an element of uneasiness as I was cruising down. Probably a good thing that it slowed me a down. Click here for the live video where you can hear the wind.

One of my favorite spots: the iconic windmill

downhill!

In addition to the wind, there were some pretty big clouds looming around. On the drive up, I had noticed that now the weather app was showing possibility of rain.  Ugh! Not the biggest fan but this race has been unpredictable (I dropped to the 60K at my first 100K attempt due to some serious bad weather) so I was prepared.  I already had packed an extra pair of socks in each drop bag (in ultras you get to have drop bags at specific aid stations where you can have extra stuff you need so you don’t have to carry it all while you are running) and had a poncho in my hydration pack and thankfully brought my purple wind breaker. I lucked out and got sprinkled on a few times during the day.  I stayed ahead of my predicted time until about mile 35.  Night had already started to fall so I slowed down as I expected I would.  I approached my first water crossing which was a few miles before the Black Canyon Aid station which is where I planned to change as much of my apparel as possible as it was getting colder. One of the hardest parts of an ultra in my opinion is dealing with the major temperature change between night and day. Especially here in AZ. I attempted not to get my feet wet in the water crossing but then remembered I was going to change my shoes and socks anyways so I just walked right through it…it was barely covering my ankles so it was uneventful.  Oddly the cold water felt good on my feet and climbed out of the canyon. I was looking forward to this aid station. I have to give a shout out to Altra Running shoes! I’ve been a sponsored athlete for 3 years now and I can never say enough about them. It’s all I wear!  I chose my Superior 4.5 for the first part because they are more minimal and flexible and my Lone Peaks 4.5 for the second part as they have a bit more cushion.

One major thing I love about our trail/ultra community is the most amazing people you meet. Even if you only see people at races a few times a year, they are your friends.  As much as I was bummed that I was losing time at this aid station, it was great to see some familiar races.  Huge thanks to Dawn.  She works with Medstar Solutions and was at the medical tent. She popped over to say hi and I was venting about having to go change my wet bra in a porta potty. She was so sweet and let me go into the medical trailer to take care of that!  It was also great to see Crystal volunteering who I know from Girls On The Run.  So I changed everything except my pants, refilled my pack and got some hot potato soup which was exactly what I needed.  I headed back out and now I was 40 minutes behind my predicted time.  Changing into warmer clothes, socks and shoes and that potato soup totally reenergized me and I felt great.

The rest of the race was a meditative trance. I can’t even explain it. It was dark and I was just following my light and moving forward. I was alone pretty much most of this time in the dark. I remember thinking this was going to be the hardest part but I was actually enjoying the peacefulness of the night. I could see this huge big black cloud that I was running towards and I was hoping that I wouldn’t get rained on.  I got lucky again and only a few drops.

I got to the last aid station before I would get my pacer. There were a few guys there that didn’t look good or happy. I felt bad coming into that aid station feeling so good.  I felt so good that I even refused alcohol!  If you know me, this is my MO at ultras. I’m notorious for having a shot or drinking a beer during a race. It helps me relax more and why not?  I’m out there to have fun.  But I was feeling so good that I didn’t want to mess with it. I wanted to have one but my intuition told me not to so I listened. I even took this Instagram Live at that aid station because I hadn’t checked in for awhile….here is that video…no one got to see it because IG lives are supposed to be at least a minute and apparently it wasn’t.

I approached Table Mesa Aid Station where I would either pick up Henry or Laura to pace me the rest of the 11ish miles.  I could see them both as I approached and Henry had jeans on so I knew right away who was pacing me.  He also had a thermos and filled my cup up with one of the best things I had tasted:  Hot Apple Cider Skratch.(electrolytes) OMG, I couldn’t get enough! Not only was it nice and warm but it tasted so good!  Between that and having Laura for company, those last miles flew by. We chatted and of course I bitched about the rocks. This is my least favorite part of this course.  There are several parts that are pretty rocky so it’s hard to get any momentum forward while running. We passed an awesome Saguaro forest that I didn’t remember from the year before, hit the last aid station and were almost there!  I had been in great spirits all day but the only time I would get slightly irritated is when I knew I should be approaching an aid station and I couldn’t see it.  We starting seeing lights but couldn’t tell if that was the finish.  Finally, there it was! Due to COVID restrictions, no one could be at the finish line. I was so happy to know that I had 3 of my TRU TRIBE members who had volunteered that night so they could be at my finish! (Alina had to leave because she drove from Tucson to volunteer and I didn’t get back in as early as I was hoping) I could see Jubilee, the race director, and I jumped up as I crossed the finish line. Even though I knew I hadn’t met my original goal to PR by an hour, I still had a PR and felt amazing!

Small section of the saguaro forest at night lit by my Kogalla

I walked to the aid station to see Mindy and Catherine. They had a birthday goodie bag for me and I got to hang out with them for a few minutes. They offered me alcohol to celebrate (because this is what I would normally do) but I just wasn’t feeling it. I never had a beer until later that evening!

As I reflect on my journey to that finish line, I am 100% sure that my attitude and mental state going into this day were THE biggest key to my success.  Being trained and using good technique of course go without saying. I was so excited about this race and this day, I couldn’t wait to get out there and have that experience all to myself. I am so thankful that everything flowed for me that day.  As I was finishing, 19 hours plus into the race, I knew that if I had to, I could keep going……..and you know what that means?!  Hmmmm ?! 😁

My buckle!!

With Jubs!

With my pacer Laura!

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Race Report

Race Report: Black Canyon 100K & My First Buckle

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I DID IT!!! And it was the amazing experience I absolutely expected it to be!  Where to even begin?!  It’s been 3 days and I am still flying high from completing this race!  My longest distance ever and one of the most amazing experiences of my life! (WARNING: there may be a lot of exclamation points in this blog and maybe some swear words too)

I’ve been wanting to cross this finish line for the last two years and I finally did it.  You may recall that last year I attempted it and had to drop to the 60K due to the awful weather.  I was disappointed but it was the right call and I don’t have any regrets.  I will share some learning lessons and then a race report with pictures sprinkled in between 😉

My favorite picture of all! This at about 3am with my pace/crew team that helped make it all possible! I love that we are still laughing at the end!

Learning Lessons….

Be prepared:  Leading up to the race, I had logged about 900 miles, completed two marathons, two 50Ks and one 40 miler as part of my training. The longest I had been on my feet was a little over 11 hours for the 40 miler at Across The Years in December.  Needless to say, I felt ready going into it.  This is a great feeling to have and something I try to impart with my runners.  When you follow a training plan, and do all the work, there is nothing else to worry about but do the race!  The week before was strange as I never got nervous…I had never really felt this prepared for a race.  I also ran on the entire course on 3 different occasions so this helped. However, running each leg on 3 separate occasions (a month apart each time) was definitely not the same as running it all back to back (and at night time).  This was more challenging than I expected and caused me to finish 2 hours longer than I expected.  I also prepared a detailed spreadsheet with my expected arrival times to each aid station and finish and met with my crew/pace team. There is no better feeling for me than going into a race feeling prepared.

Get technique down:  No way I would ever be doing ultra marathons if it weren’t for ChiRunning.  This course had a negative elevation profile but still had some good amount of uphills too (while I was running, it did feel like there were more uphills than downhills though).  I focused on my technique on many of my training runs (I purposely did some races that had more hills).  I am a geek about running technique.  I love being present and focused on what my body is doing and how can I tackle the environment coming at me as efficiently as possible.  One of the things I love most about ChiRunning is I get to constantly get better the more I practice. This keeps me more process oriented vs goal oriented. Even though I had a finish goal, I was not attached to it. So long as I finished and got my buckle!

Have fun:  I can’t stress this enough!  The week before I was visualizing and I kept telling myself that I GET TO go run around our gorgeous desert for a “few” hours.  I was not attached to any expectations and truly just wanted to enjoy every minute of my event. I know that if I get too focused on time, it starts sucking the fun out of a race for me and why bother? I am never going to win the race…and personally I run because I truly enjoy it and have fun so I wouldn’t want to have it any other way.  If it starts feeling not fun, I won’t do it, bottom line.  Fun factor is a huge necessity for me during  a race, especially one this long!

Race Report:

Even though I had paid for the shuttle to take me to the start line (the race was a point to point which means we were dropped off at Mayer High School and then ran 62 miles south), I decided not to take it.  I would’ve had to wake up an hour earlier (3am vs 4am) and I wasn’t sure that I wanted to be in a bus with a bunch of excited runners. I know I need some quiet time before an event this big so I can get centered and relax.  The 1 hour and 20 minute drive was a perfect way to do this.

Jubilee, the race director, giving the pre race briefing before the start

I arrived with 30 minutes to go, did a facebook live in my car and then headed to get my bib.  I saw several friends who were running as well.  After the race briefing, we headed to the track to start.

Startline selfie!

I knew the first part of the course had more downhills and I wanted to take advantage of that but also need to make sure to conserve energy for later in the day.  I started at the back of the pack (as usual).  I had projected finishing around 12:30 in the morning. I had my spreadsheet in my pocket so I could check it at each aid station and text my team to keep them posted. At this point, I was loving this trail.

So much fun running down switch backs.  I also welcomed the uphills as that’s where I tend to rest more with ChiWalking/Hiking.  One of the things I don’t like about this trail is that it’s a single track. The 60K runners started an hour after us but the faster runners quickly caught up to me.  I had to move over to the side of the trail many times to let them pass by me so that was a bit annoying. I’d get some momentum down hill and then would hear footsteps behind me and have to stop and let them pass. I wouldn’t want to get in the way of their race but it got old after awhile.

I was so focused on the trail that it took a few moos from the cows to get my attention and notice them!

Part of the jeep road trail…then we would go down the canyon on some fun switchbacks and up again…and repeat…

Ran into one of the Aravaipa race directors, Noah, who was running the 60K with his brother. Love the night Insomniac Series that are part of his races!

One of my favorite parts of the trail is seeing the windmill that is pictured on the belt buckle

I was tracking 30 minutes ahead of schedule at each aid station (my estimates were conservative so I knew this would happen at the beginning).  During this time I kept myself entertained several ways:

  • I love being in nature so I started and spent quite a bit of time just being present, focusing on my technique and enjoying the scenery.
  • I listened to a few motivating podcasts:  Trail Runner Nation’s Intuitive Training with Courtney Dauwalter and Final Surge’s with Camille Herron.  I was hoping to see Courtney at the start as I was lucky enough to get a picture with her in the middle of her course record on the Coldwater 50 mile course. Huge amount of respect for both of these ladies and love that they both mentioned beer as part of their nutrition (more on this later!)  I couldn’t get beer out of my head after these podcasts!
  • I went back to nothing and then decided to listen to some ChiSchool to keep me focused on technique again. I have about 105 lessons on shuffle on my phone and ironicallly, the first one that came on was the lesson called, Dealing with Fatigue.  Perfect timing to get refocused.

In between this, I got to the Bumble Bee Aid station ( Mile 19) and it was great to see some familiar faces there. The key at aid stations is not to spend too much time there.

So great to see my friend Nancy at Bumble Aid station with her husband Bill. Also some Surprise Running Club peeps!

This was an awesome aid station (I think Bumble Ranch..maybe a dude ranch?) At any rate, they had a bar that was open! So tempted but too early in the game!

Had to get a photo opp with the “man eating cows” for my Run Heifer Run friends!

My next aid station was 4.5 miles away and my new friend Denise was there with Will and Mike. I switched my socks out here because they were rubbing (they were a new brand and I know better than not to try new stuff on race day but I brought a back up pair in case. Glad I switched when I did because I did end up getting some hot spots that impacted me later in the day).  Another couple volunteering at this aid station were asking me about Girls On The Run (I had my hat and shirt on) and I started getting into it when Denise said to me “This is about you today, you need to keep moving.”  As much as I love talking about GOTR, she was right and I need to stay focused (one of the hardest things for me to do at aid stations LOL).  By the way, icing on the cake, thanks to all of you that donated in one way or another to Girls On The Run!  I raised about $2,600 for our local council!

Getting into the aid station to change out my socks that were rubbing and bugging me. Glad I planned ahead and brought an extra pair with me!

I look at my pictures and love that I truly was smiling and having a good time pretty much the entire time! Taking a break at the aid station for sock exchange 😉

At the next aid station (last one before picking up my pacer at the 60K exchange), I was still 30 minutes ahead of schedule so I decided to take my time here.  My Garmin was running out of juice and I had brought a charger for it. I put it on the charger and put it in my pocket. I also choose to do another facebook live here.

I knew all I had to do was get to the 60K aid station and that’s where I would pick up my first pacer, Elaine.  I took my Garmin out of my pocket and realized it had paused.  Ugh, not sure how long it was paused but now I couldn’t update my crew on where I was.  This leg was harder than I remember so that ended up taking me 15 minutes later than I expected.  Good news is that I was able to text them when I was a mile away due to a course sign. I have to admit, the markings on the course were great!  One of my biggest fears in ultras is getting lost.  I’m not even sure how at one point in my life, I was actually an Underwater Navigation instructor! (yes I used to teach scuba diving!).  Navigation is definitely not my strong point.

Part of the single track uphill trail…this was one was clean with rocks on the side but a lot of it, especially towards the end, had lots of rocks filling the trail.

River crossing before the 60K aid station. The cold water felt good on my feet…I didn’t even try to keep them dry…I knew I would be at the next aid station soon to change shoes and socks again.

I was excited about seeing my team at the aid station…and what an amazing surprise when I got there!  In addition to my crew, there were several other friends that came out to cheer me on!  At first I saw my friend Heather and her daughter who were waiting a big ahead and ran in with me…As soon as I crossed the mat, I noticed the bigger group. I was so excited that I stopped and took this picture of them!

A picture of my crew/pace team and friends waiting to cheer me on! Wasn’t expecting this (and there are more friends not pictured like Heather and her daughter)…Elaine is already yelling at me to hurry! LOL

Got a little chaotic here because of all the excitement but I needed to stay focused.  I changed my shoes, socks and got some warmer clothes. One of the things that I had been thinking about for awhile was a cold beer!  Both Courtney and Camille had mentioned beers in their podcasts and I figured a little beer would keep me relaxed.  My friends had one in the car but further away…and this is what I love about trail runners…all of the sudden, this girl I’ve never met before walked up to me and brought me two Lagunitas! I only drank half of one but it was the best beer ever! I stayed a little longer than I projected but it was so re-energizing to see my friends. And I have to admit, I still felt pretty darn good!

That was one of the best beers I tasted! Only had half of one but was perfect! Cheers to Courtney and Camille!

They finally kicked me out with Elaine.

Not before I could try to get another selfie with my friends!

OK Elaine and I are finally really leaving!

I’ve blogged about Elaine before here as she did my first 50 miler with me.  We were 30 minutes behind my projected time but at this point, I didn’t care at all.  We started running but this is when the trail started getting rockier than I remember.  It was single track with lots of loose rocks so it was hard to get any momentum going.  Plus those hot spots on my feet seemed worse when I was walking but I just couldn’t get any momentum and run on those rocks.  Even though we were hiking mostly at this point, we were still keeping a good pace.  Any time the trail got smooth with no rocks, we’d start running (which felt so much better) but we would literally go for 20 feet and then ….the Mother Effin’ rocks again!!  This happened a lot on this last 25 mile stretch!  OMG, it was getting frustrating but Elaine kept telling me not to focus on them.  As much as I love running alone, having Elaine to talk to really helped time go by! At one point she said, we’ve been out for 4 hours!  I couldn’t believe that much time had gone by because it only felt like one.  We hit one of the aid stations and I had the best tortilla filled with peanut butter, some coke and M + Ms.  It was night and getting cold and there were several people at the aid station that looked like death warmed over.  I was grateful that I was feeling pretty darn good still at this point! Elaine did about 13 miles with me which included a few river crossings but they were not bad at all.  At one point we stopped and turned our headlamps off to enjoy the night sky!  What a trip to be out in the middle of the desert running a 100K!  We reached the next aid station and she switched out with Lori.

This aid station had sausages and Somoas!  So crazy how you never know what your body is craving under these conditions!.  It was great to see my honey again and my friend Vicki who kept me on track and filled my water pack at the aid stations so I could focus on food and clothing.  Lori paced me for the last 12 miles.  How can I be at mile 50ish of a 100K and talking about upcoming races?  I think I had this conversation with Elaine too.  Weird thing about ultra running is that it can get addicting.  The terrain was the same…..we’d get a little momentum running and the Mother Effin’ rocks again!

My crew/pace team did it again with an awesome cake the next day with my Mother Effin’ Rocks on it!  They added candy rocks and love the purple sneakers to match my favorite color and business logos!

Of course I was using the real word and our joke is how much I swear.  Lori was trying to count them but she must be used to hearing me swear because at one point she said I was at 4 and I know I had to have least swore 10 times.  I was really surprised at how good I felt considering I had been on my feet for 15 hours (this is how long my 50 miler took me).  My original goal was to finish by about 12:30 am but that last 25 miles was so rocky that it slowed us down considerably.  At one point I realized my food alarms were not going off.

I set food alarms to remind me to eat 150-200 calories every 90 minutes. I’ve posted about this before and thanks to Fuel To The Finish (Brooke Schohl) who changed my nutrition world when it comes to ultra running and my regular diet. http://www.therunninguniversity.com/2016/02/25/50-miles-of-gratitude-2-nutrition/

I had set them to go off every 90 minutes as a reminder to get 150-200 calories in me.  I looked at the time and I realized it was 1am and I had only set them through 11 with the assumption I was coming in at 12:30.  This is when I started to panic. I looked at my spreadsheet and we were cutting it close.  We could barely see the the last aid station…a light far away…a mirage and depending on how we were winding on the road, it would disappear and reappear.  It seemed like it was not getting closer.  I was worrying because the last leg was showing to be 4.8 miles and we were really cutting it close. There was no way I was going to be able to run 5 miles in the last hour…not with those rocks!  I am sure I could’ve done it on smooth trail because running felt pretty good still.  Thankfully when we reached that aid station, they told us it was only 3.5 miles and we finally got more relief with less rocks so we could run more.  This last section was surreal…I couldn’t believe I was doing it and almost done!  In a weird way I didn’t want it to end….but a the same time I was ready for it to end too.  I kept looking at my watch and was saying “I really don’t want to have the same dramatic finish from my 50 miler”! (I came in with 12 seconds to spare on the clock!).  We could see the lights where the finish line was and I was starting to get excited.  We could hear Elaine calling out to us and I knew we were going to make it in time.  And before you know it, there was the finish line!  Before getting there, I was trying to figure out how I would feel when I crossed…would I cry, get emotional?  I was surprised at how excited I was to cross it….as a matter of fact, when I crossed the finish line, the official picture didn’t come out so my friend Kisha (who volunteered at the finish line just to see me finish!) had me run back through it for the picture. She also gave the buckle to my honey so he could give it to me.  I did a Facebook live in my car on the way back home!

Still smiling big at the finish with my first belt buckle! I finished in 19:46:01 with 14 minutes to spare on the cutoff! I was out there from 7am Saturday to 2:26am on Sunday. And I loved every minute of it! (mostly, except for the mother effin’ rocks!) There was a 20% DNF (Did Not Finish) rate so pretty proud that I finished!

with Jubilee, the race director! What an amazing, well organized race!

This blog took me several days to write.  It’s 5 days after the race and I am still on cloud nine!  I describe it as one of the most epic experiences of my life…part of it is because I affirmed that and wanted it to be that way!  I know they can’t always be this way but one of the pieces of advice I received from fellow ultra runner and Chirunning Instructor from WI was “You’ll have highs and you’ll have lows, just ride the waves.”  Greatest thing about this event is that I never really had a low.  Don’t get me wrong, those Mother Effin’ rocks were getting on my last nerve but I kept a positive attitude all day and felt great the whole time!  Of course I was sore for a few days afterwards and I know it will take me a few weeks to truly recover but today I feel great!  And no injuries during my 900+ miles of training or at the race! Thank you ChiRunning!

A huge thank you to all the aid station volunteers, Aravaipa Running and race director Jubilee for making it a great event, and most importantly to my crew:  my best friends Lori, Elaine and Vicki for crewing and pacing me and my boyfriend for crewing as well but also for supporting me throughout my crazy training schedule.  I seriously don’t know that I would’ve made the cutoff without my pace/crew team keeping focused and moving!

I DID IT!!

I celebrated my finish and 47th birthday the next day. NO one escapes a cake in the face from Erica! And yes, I AM WEARING THAT BUCKLE!

Yep, I’ll show my buckle off! Hanging with fellow 100K finisher Chris Worden. He was the last one to come in to get the lottery entry for the Western States!

Wearing the buckle a few days later with my shirt at Running for Brews. I’m the Organizer so I picked the theme: Favorite Medal 😉 Hehehe (funny is that I don’t wear buckles so I had to buy a belt for one. I did it last minute and it arrived 30 minutes before my party….then I realized I got the wrong size so Greg had to make a new whole it in for me too)

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Race Report

Race Report: Inaugural Revel Mt. Lemmon Marathon

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I have learned that I have to write these within a few days of the event or I lose the event mojo 😉  Like my normal race reports, I’ll break this down into a few sections so you can skip through the parts you need to know about depending on why you are reading this. Continue Reading →


Tips for Running Downhill

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I can’t believe it’s been almost a month!  There have been so many opportunities to blog but not enough time to sit down and do it.  There has been a theme in my running life for the last few weeks though so I’m picking that as an opportunity to share some tips about it:  DOWNHILL RUNNING!

The best kind, right?!  So many people are afraid to let go or concerned about getting injured when running downhill but there are a few secrets to getting around it.  When I’m flying down a hill, I feel like a little kid, free as a bird, especially on a trail!  But trust me, it takes practice!

Here are a few ChiRunning tips for running downhill on road and trail (not a steep hill but an easy downhill):

  • Core must be engaged to hold you up.  Keep your upper body ahead of your foot strike.
  • Relax everything from the waist down, especially your quads and calves.  Let gravity pull you down the hill.
  • Let your pelvis rotate more. Feel the road bringing your leg back and feel your leg bringing your hip back.
  • Relax your ankles so you don’t land on your heel.  You may want to try pointing your toes as your leg swings forward to avoid heel striking.
  • Relax your mind. This is probably the hardest thing to do because most people tense up and are ‘afraid’ to let go in fear of falling. That tension is what causes more issues.  If you have control issues, this will require more work.  This is great practice in letting go physically (by relaxing as mentioned above) but more importantly, letting go mentally by not trying to control it but allowing the downhill to just take you. Trust it!

A few weeks ago I had the honor of doing at 10 mile trail run with Danny Dreyer (founder of ChiRunning) while he was teaching here in Phoenix.  He coached me a bit on my downhill technique (I basically need to learn to relax more!) but gave me one piece of advice that I love:

Be the water.  Think about next time you are going a trail.  If water were flowing down it, which way would gravity and energy take it?

Be the water flow

Be the water

And check out this 16 second video clip of Danny running down these boulders like they were not even there!

https://www.youtube.com/watch?v=EtH9IqwPKFE&feature=youtu.be

What are you tips for running downhill?  Please share below!

This is one of my favorite DVDs from ChiRunning 😉

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)