Changes are coming

Posted on Updated on

A few months back we announced there would be some changes to the #TrailsRoc leadership team and the general direction of the organization. It took us some time to make sure we got it right, but we are finally ready to let you know what this looks like.



Eric and Sheila: This is the surprise here after our earlier announcement that they would be stepping down – Eric and Sheila have decided to stay on in their capacity and are excited to see many of you out in the woods with our group runs, races, and trail work days. They will continue to lead group runs, Co-Direct our races, and introduce new folks to the joys of dirt.

Jeff McBeth: Mr. Code himself is sticking around to offer up the support of our app and all things that go beep-boop in the night. Jeff is instrumental in our web design, scoring of the TROY series, helping out at every single event and supporting runners in the best possible ways. We are excited to spend more time in the woods with Jeff!

Michael Valone: Back for another trip around the sun with us supporting all of the runners he has come to love over the years. Valone will manage our merchandise which will include a newly launched store front as well as day of sales of some of our classic orange shirts. You can purchase our classic #TrailsRoc orange shirts directly from him at any event his is selling, and other gear will be purchased from our new store front!


Laura Howard: Our Special Events Coordinator. Laura was responsible for raising the funds that got us our amazing trailer, organized TROY, and managed our sponsored runners. Laura will remain involved in so many other events in the area so she will never stray far from us and we are sure we will see her at some group runs and races in the future! Thank you Laura for all you have done for us.

Amy Lopata: Our Trail Learning Crew coordinator. Amy has been responsible for showing so many new runners the joys of trail running every Sunday. It has been so great to have her with us. She will be missed, but we have a feeling you will see her volunteering at road crossings, rocking aid stations, mixing up some soups at WTF,  and out enjoying time out on the trails. Thank you Amy, your energy will be missed!

Dave Storie:  Our Trail Steward Coordinator. Dave is responsible for miles of new trails and so many bridges and walkways, making otherwise non-passable locations into beautiful, sustainable systems. Dave has led projects in Powder Mill, Ellison, Black Creek, Durand, Letchworth, and more. If you run trails locally, chances are Dave was part of the building or maintaining of that trail. Dave is leaving a legacy that will span generations, thank you Dave for all you have done, we know we can count on you to join us in the future for projects.


INVITATION: We would like all of you to join us at our Winter Trail Festival in Powder Mills Park as we thank Laura, Amy, and Dave for all they do before the start of our 15 mile race. The community is better for having them in it and we would love to give a large thank you from a sold out race for them. Join us December 7th – Sign up here



Advocacy – We will begin to focus a lot of our efforts into educating trail runners about proper and sustainable use while advocating for public lands to always remain public. This will mean working with land managers to only allow sustainable races and hopefully move all race organizations towards a model that includes volunteer trail maintenance on the systems they run on.

Races – We will continue to offer the Webster Trail Classic in the fall and the Winter Trail Festival in December. These events will be the cornerstone of our fundraising. We believe joining us for these is one of the best ways to help build and maintain trails in the area. The Trailfecta Series will go away at the end of this year as we will only have 2 races next  year.

Trail Work Coordination – We will continue to build new trails, maintain existing ones, and develop plans to ensure that trails are sustainable and usable in all seasons. We, as always need and appreciate your volunteer service on these projects. We will grow our partnership with organizations already committed to these events and hopefully can begin to develop more trail runners in to trail builders as we go.

Speaking of Trail Work– – – Katie Gailey has signed on to be one of our new Trail Steward Coordinators. Katie has been at a number of our work days over the years and spent time in South America with the organization Conservation Volunteers International learning how to build sustainable, quality trails in Chile, specifically in Patagonia.  We are excited to have Katie join us and can’t wait to see what plans our new stewards come up with!

 – – Todd Beverly – a staple at our trail work events and a  Golden Axe award winner has also joined our team. Todd  brings some serious skills as a wood worker – bridge builder – and trail maintainer to the board and we cannot wait to see the new projects he thinks up for us!

Tuesday Trail Workout – A group run open to all levels of runners. We are either doing speed work or hill repeats. These will stick around and anyone is welcome to learn how to run fast with us

Wednesday Morning Club– An early morning east side of the town group run. Get those miles in and be refreshed before heading off to work!

Trail Runner Of the Year series – TROY will be back and scored again. Look soon for an announcement on what races are part of the series.

The App – People love it, we love it, it will still help you find trails, learn trails, and stay safe on trails!

Merchandise– We will be moving almost everything online and items will ship directly to your house. This will include hoodies, tech shirts, tanks, many color options, and even race shirts if you want them. Our classic orange t-shirts and sleeveless shirt will be sold on site during our races. We will only take credit for these items so come prepared!

Aid Stations: You will still see us at Cayuga Trails 50, Twisted Branch, and more as we volunteer our best people to make sure you finish that goal race you trained so hard for!




0SPF – But don’t you worry, the race will live on. Robin Hood Racing and the Rochester Running Company are going to take the mantle and run with it. This event has been around a long time and we wanted to ensure it continues. Look for information very soon from RRC regarding events that we have abandoned.

Ready Set Glow – It was already moonlighted (see what we did there)….. but Rochester Running Company has plans to bring it back. Pay attention for those details soon.

Our Ambassador program – We have helped 20 runners compete at races out of their comfort zones over the years. From Prem running all the way across Haiti to Scott winning the War Hammer 100. We will leave the adventure recaps on our website, but will be focusing that cash and energy into our local trails and races around here. Thanks to all of our ambassadors for all you did to highlight our organization.

Some group runs – Since our start, this community has spawned group runs that cover every single day of the week for every single pace of runner around. We are all about this community and want to see you all engaging in those other runs and bringing that energy to support our local stores and groups.


So there you have it – Some changes, but we will still be the same trail focused organization that we have been for almost a decade now. As we head into our 9th year this gives us a bit more sustainable approach while still allowing us to have a large focus on the trail community around us. Thanks for being along for the ride, we can’t wait to see where it goes next!



Trail closures and advocacy

Posted on

We think Spring is finally here. It was a long wet winter for our local trail systems and they are in pretty rough shape in some places. We urge you to all take consideration with where you run and what the conditions are like. If you are leaving footprints, it’s a good idea to find a drier place to run. This is also a good time to remind everyone to stay on approved trails when out and about.

Locally, at least 3 places have recently lost trail space.

  1. The Doc Lilac Trail in the Crescent Trail system is no longer public access. We have removed it from our app and there will be signs placed to let runners know where the private property begins. Much of the Crescent and Seneca trails are on private land that needs property owner permission. In this case, they decided to revoke the permit for the trail on their land.
  2. The backside of a route in Ellison Park known as the “Coyote 4X4”. The section of trail that was used for this route was never on public land and the new land owner is very serious about runners and hikers not trespassing on the land. Signs and even barriers have been in place on this route educating us as to where public lands end. Please respect the land owner and stay only on public lands on actual trails when at Ellison Park.
  3. The Finger Lakes Trail  Letchworth branch south from Access K-Closed due changing conditions, with major portions of the hillside slumping toward the gorge It has become too dangerous. Explorations are proceeding, but for now we have no trail route down to access L at the river bridge in Portageville.
    To reach trail south of the park, from Access K walk uphill on the paved road to NY 436; turn right onto 436 and drop down to river level to use the bridge, which has NO SHOULDERS. On the south end of the bridge, continue straight past the immediate intersection, then very soon veer left onto the old railbed/towpath and the Genesee Valley Greenway. This is roughly 1.5 miles.
    This section of the Letchworth Trail also appears on map M7.

    These are all great reminders that we must be good stewards of the lands that we run and race on. If we abuse, ignore rules, liter, and in general disrespect the lands, it is likely we will continue to lose them.

    #TrailsRoc is more than just trail running though, we are also a trail advocacy organization. When we can, we work to keep lands open and available to the public. It is important that we respect rules and boundaries if we want to save, or even grow our available outdoor spaces. We really, truly, need your help.

With that in mind – Consider joining us for some trail work days this season! We have at least 5 projects planned for this work season that can all be seen here


Thanks for listening, and we will see you out on the trails!



Runner Spotlight – Dan Ostrander

Posted on

Spend enough time on the trails here in Rochester and you are bound to run into one of the areas better trail runners. His love for running wasn’t founded on cross country like many of us in this area- He wound up finding a love for the woods through his own endeavors.
Starting small with a few runs that he thought he would never get through, to running and competing at Ultra Marathon distances our January Runner Spotlight is local stand out runner Dan Ostrander.
Dan has competed at a high level on the local and regional running scene for some time now – We at TrailsRoc love sharing stories of runners both elite and local and we are happy to bring you Dan’s interview.
Please check below for a brief question and answer with Dan. We love chatting trails with him and we are glad to introduce him to our readers!
Dances With Dirt Sep 2011
Tell us a little about yourself – Work – school – family -etc
My name is Dan Ostrander.  I am 36 years old and I live in Fairport, NY.  I have one older brother who lives in Fairport and is married with four children (1 girl, 3 boys).  Being an uncle is the best!  My parents also live in Fairport.  I graduated from SUNY Albany in 1998 with a BA in European History.  I’ve been working at a bank for the past 11 years doing sales and customer service.
Highlight to us what is your favorite race, and your favorite place to run/train in Rochester
There are so many good local races, but I am going to have to go with Muddy Sneaker put on by Goose Adventure Racing.  It’s a 20k every April on the trails of the Hi Tor Wildlife Management Area in Naples, NY.  It’s a very challenging, well organized race.  Uphill start, uphill finish, stream crossings, great single track, big climbs, big descents, great views…it has it all.  This year will be my third year running it.  I am already looking forward to it!
Muddy Sneaker Apr 2012 #3
Living in Fairport, (Editors note: Fairport is also known as Trail Town USA)-  I am lucky to be close to so many great sections of trail.  The Crescent Trail, Thayer Hill, Indian Hill, Woodcliff, McCoord Woods, Pittsford Trails, Powder Mills Park, and Mendon Ponds Park are all within 20 minutes of my apartment.  If I had to pick one, I’d say Mendon Ponds Park.  I’ve spent so much time wandering around that park learning what it has to offer.  It has so many great trails and a seemingly endless variety of ways to connect them.
What got you interested in running long distances? Was it something that you saw as a challenge, something you were good at or something else?
Like most, I started out running short distances.  Very short.  I can vividly remember wondering, “How am I going to run a mile straight without dying?”  Eventually I was able to get through that mile. Then I made it through a 5K, then a 5M and so on.  Then I started thinking, “How far can I go?”  I am still trying to figure that out.
How am I going to run a mile straight without dying


Did you have past running experience? What is your past with the sport? Did you run in grade school? college?

 I always played sports growing up.  I played organized baseball up to 8th grade and organized basketball up to 9th grade.  Running is obviously a component of those sports, but I never ran just to run.  I never ran track or cross country in high school or college.  In 2008, I cut something negative out of my life and figured I should replace it with something positive.  My brother ran and that is what originally sparked the idea.  I owned sneakers and knew how to physically do it.  I could just walk outside and go.  No lessons, no equipment, no team, no gym membership.  If I had questions, I could just ask my brother.  It was frustrating at first.  It wasn’t easy, I didn’t seem to get any faster, my body hurt.  It was discouraging.  Then I noticed a run that had been tough the prior week had gotten a little easier.  At that point I was hooked.


What is your future with running? Do you see yourself doing this for a long time?

 I started skateboarding when I was 12 years old.  I never thought anything would come along that would consume me like skateboarding did.  Then running came along.  I still love skateboarding, but running has definitely taken over.  Unless something else comes along to steal me away from running, I plan on doing it for a long, long time.  I love it.


On the biggest challenges of running high mileage.

 Longer races mean higher mileage in training.  Staying healthy becomes a priority.  All the training in the world doesn’t matter if don’t make it to the start line.  It’s a delicate balance.  You have to get the miles in to be prepared for the race.  You also need to be able to shut it down if an issue arises.  It’s easy to tell someone to listen to their body, but actually doing it yourself can be challenging.

I was lucky to spend the majority of 2012 healthy.  When I decided to take on the 50 miler, I thought I should do something besides running to prepare for it.  That ended up being Muscles For Mileage at Fore Performance in Brighton.  It’s a strength training class once a week lead by Josh Rossi that is specifically designed for runners.  The class is awesome!  We work on strength, core, balance, stability, flexibility, running form, etc.  The class had a huge positive impact on my fitness level, my ability to run more efficiently, my ability to recover faster, and it helped me stay healthy for most of the year.

The difficult year of training finally caught up with me in October when my left ITB flared up.  It caused me to miss the Catalina Island Eco Marathon (which I deferred registration and will run this year!).  I tried to stay off it and hoped it went away.  It didn’t.  I was bummed, of course, but I took it as an opportunity to learn.  What caused it?  How can I fix it?  How can I prevent it from happening again?

Josh referred me to Melissa Graham at Sport Physical Therapy of NY in Webster.  She diagnosed my issue and helped me get back on the right track.  You are going to get injured if you run long enough.  Dealing with injury, mentally and physically, is a great skill to develop.

  Dirt Cheap #1 Mednon Ponds Park Apr 2012 #1

You know what we love, but which do you prefer, trails or roads? why?

I prefer trails.  The varied terrain offers more resistance and helps me get stronger.  Running through traffic is boring.  Running through the woods is not.  A road is a road.  In trail running, the terrain can change from day to day and that keeps things interesting.  I love to get out on the trails after a thunderstorm or high winds.  I can’t wait to see how the trails have changed.  It doesn’t matter if it’s cold, hot, humid, windy, rainy, snowy…being out on the trails is just more fun. (We couldn’t agree more and are thrilled to hear Dan explain why with such ease!!!)


Here is one many people worry about…Have you ever found yourself lost out on the trails? What did you do?

Crap, did I miss a turn?

 I have gotten turned around before and not really known where I was, but never to the point where I needed to worry.  There was a point in my 50 miler last year where I was cruising along all alone.  I couldn’t see anyone ahead of me and no one behind me.  It’s a pretty big race, so that worried me.  There is a relay going on the same time as the ultra and as a result there are many different color flags marking the trails.  For about a mile and a half I thought I had made a wrong turn and was running the wrong section.  I started to get nervous.  It turned out I was on the right trail, but I remember that feeling, “Crap, did I miss a turn?”  Not a good thought 20 miles into a long race.


What kind of gear is typical for you on a long run/race? What gear do you  suggest for others interested in the sport? How about nutrition? What do you eat anddrink on long runs?

 I keep the gear to a minimum.  I run with a Garmin Forerunner 410.  My shoe brand of choice these days is inov8 (RocLite 295, BareGrip 200).  I have had great luck with their shoes.  They are light, supportive, feel great right out of the box, and have an aggressive outsole.  I’ll stick with them until I have a reason not to.

I have a CamelBak handheld water bottle.  I only drink water when I run.  I try to consume a full bottle (21 oz) per hour.  On long runs, I either stash water or I run where know I have access to running water.  I can hit all the water spouts in Mendon on a long run right when I need them.  I love planning those runs.  I need to hit the spouts every hour or so all while not running the same trails twice.  It forces me to get creative with the routes.

I use a SpiBelt to carry my nutrition.  My food of choice is Clif ShotBloks.  I take in a large number of calories when I go long.  I eat three ShotBloks (100 calories) every 20 minutes.  There are plenty of things that can go wrong on a long run.  Hydration and nutrition are two things I can control, so I take full advantage.  What works for me might not work for someone else.  People should experiment and find what works for them.

– Editor – That advice about hydration and nutrition is some of the best we have heard – YOU can control that – you can’t control weather – terrain – other runners – but you CAN control nutrition -Thanks for pointing that out, Dan.

Rochester Marathon Sep 2010 #5

Have you ever had a time when you were out running, or just preparing for a run, or even just done with one when you asked yourself “what is the point  of all of this” what did you do to overcome that feeling?

 Up to this point, I have never seriously asked myself, “What is the point of all of this?”  The worst I have ever felt after a run was the Rock-N-Roll Las Vegas Marathon in December 2011.  I was very confident going in.  I didn’t eat or drink enough during the race and I went out faster than I should have.  I was fine through 19 miles.  At mile 20 the wheels came off.  It was a struggle get through those last six miles.  After I finished, I was dizzy, disoriented, cramped, dehydrated, hungry, sore, etc.  I still ended up with a solid time (3:22), but it felt so terrible.  As bad as that race was and as discouraged as I felt, I knew I would continue to run.  That race taught me the importance of pace, hydration, and nutrition.  If I keep those three things in check, I will never feel like I did after Vegas.


Dan- you have had a lot of success how  about some advice for someone who is interested in trail running, and for a runner who is interested in becoming an ultra runner!!!

 The Greater Rochester area has a great trail system.  More than that, it has a great trail running community (we like to think we add to this).  If you think you might enjoy running trails, get out and try it.  If you are worried about getting out there on your own, Medved can help.  Throughout the summer, they host a weekly group run through many of the local parks.  All skill levels are welcome.  There are people there that can answer questions, you don’t have to worry about getting lost, and you get to meet some like minded people who enjoy trail running.  The conversation makes the miles fly by.  It’s perfect for someone looking to give it a try.  My first trail run ever was with the Medved group in Mendon Ponds Park.  It was a great experience.  It encouraged me to keep coming back.


Don’t be afraid to ask for help.  I was able to work my way up to the marathon distance on my own.  When I registered for the 50 miler, I thought it might be time to get some help from someone who knew what they were doing.  Too much can go wrong over the course of 50 miles to go in unprepared.

I started working with Nate Huckle after hearing him speak at a meeting for the Medved Endurance Project.  He helped me figure out the hydration and nutrition plans that worked for me.  He gave me my workouts a couple of weeks ahead of time and could tweak them based on how I was handling the training.  I learned quite a bit from Nate and I think that is why my first ultra was such a great experience.  Running is very mental.  I think people are capable of more than they realize.  You just have to want it and want to put in the work to get it.  When I was struggling with how I was going to run a whole mile, running a 50 mile race couldn’t have seemed more impossible.

Dances With Dirt 50M Post Race (1)


It was my motivation over the past few years, along with the support of my family and friends, that pushed me to see where I could take this.  Last year I ran my first ultramarathon (50 mile Dances With Dirt in Hell, MI).  This year I am going to tackle the TransRockies Run (120 mile, 6 day stage race in the Rocky Mountains with 20,000 ft of climbing).  I can’t tell you how to be an ultra runner, but if you are motivated enough, you will make it happen.


On living and running in Rochester – What do you love about it

I was born and raised here.  My family is here.  My friends are here.  My job is here.  It’s affordable.  There are plenty of good trails and a great running community.  There are races almost every weekend of the year.  Winter!  Two winters ago I started running trails on snowshoes.  It’s the best!  If you snowshoe all winter, you will be stronger than ever in the Spring.  Rochester is home.


So there it is – We hope you enjoyed meeting Dan and reading some advice from one of our areas better runners. If you want to see Dan in action – Check out our new Trail Runner of The Year Series– We are sure you will see him at some of these races.




Girl Power

Posted on Updated on

Way back in June, we introduced you to the 4 founders of this fine organization here. A few weeks back we introduced you to one of our newest board members Sheila – Aka Sugar Momma with this post. Well, now it is time to continue introducing more of our group.

Fresh off of her Javelina Jundred 100 mile race We are happy to introduce you to our resident 100 miler – Lisa Murphy – AKA Emperor Cuzco!

You can’t send a trail group this picture… and not expect a trail name related to these guys


Lisa joined us to help bring some female perspective to the world of ultra and trail running and we are happy to have her on board. We really look forward to everyone getting an opportunity to get to know her better. Please read below for a brief QA with her.

1. Why TrailsRoc? What attracts you to the organization?

The people are friendly! I met them all on the twitter, then started to recognize the hashtag on shirts at events, started standing next to them in the parking lot and before I knew it I was peeing in front of them on 20 mile runs!

2. What is your endurance background AND what makes you tick… why do you run?

I have only been running for about 7 years. I started with 5ks and quickly started doing marathons: rock and roll San Diego, Marine Corps, the infamous HOT Chicago one and I’ve done Rochester  3 times. I got into the ultra scene this year when I registered for AR50.  

After, I realized I didn’t train on hills and trails nearly enough, so I came back with that as a focus. That’s how I got connected with TrailsRoc via Twitter – after AR. I really started only seriously running trails this past summer. After meeting these crazies, I learned more about trail running in the first 2 weeks I met this crew!


I also realized that running on the canal was NOT going to train me for the JJ100 that I signed up for. So I hitched my team to this wagon and haven’t looked back! I know that training with these guys this summer is why I did so well at the JJ100!!!

What makes me tick on a run? getting in the flow. being alone. the scenery. having to pay attention. you can’t just zone out – a root will wake you up for sure!

So it’s a balance of being calm yet intensely focused.

Seriously, running is the only time my mind is quiet. This has been a struggle for me since I have taken time off since the JJ100 for recovery. Not running has impacted my entire well-being. I am anxious to get back on the trial, yet also need to pay attention to a nagging hip strain that is not going away. I want that gone before I start training again.


3. Why should people join TrailsRoc?

The crew is friendly, knowledgable, connected to the running community and amazingly supportive. plus there’s beer.

4. What is your favorite Trail Event?

I don’t have one yet – but I like the idea of a barely legal barefoot race on Crescent! (editors note) TrailsRoc is in the process of planning some fun events this summer- stay tuned

5. Where can we learn more about you? Blogs, twitter handles, etc..

@ooeygooeylady twitter
Ooey Gooey, Inc. on FB – over 11k fans! woop! (Lisa is humble- She is one of the countries premier and most engaging public speaker/trainer/motivator for early childhood education – In other words, she is teaching our teachers~)
Runner Girl Murf on the FB too – that page is growing…


6. What is the most embarrassing thing you have ever done on a run?

Nothing. Yet. (random TrailsRoc memory over here though.. .We remember when Lisa tucked into the woods to pee, only to realize there was a different trail just on the other side where she tucked in and a man and his dogs happened upon her… embarrassing? maybe not… funny? For sure)

7. What is your DREAM race and why?

Not sure yet, shoot! I’m still learning that there are TRAILS IN ROC!!!!!

So there you have it, our very own Lisa Murphy – Emperoror Cuzco – We hope as you join us out on the trails you say hello. Look for the shirts with the #trailsRoc hashtag and say hello!

Runner Spotlight – Krissy Moehl

Posted on

Photo credit: Patagonia

Krissy Moehl grew up 14 miles from the trails and mountains in the state of Washington yet she never ventured out onto them. She was a ballerina, a basketball player, a bowler, and she even spent some time riding horses as a child. Throughout all of those activities though, she never hit the trails.

So how did she end up being one of the worlds best ultra distance runners? How did she end up winning her first ever Ultra Race,The Chuckanut 50k? How did she become a pro at tackling mountains, running technical single track, running hard through the night on races that would last upwards of 36 hours? It was simple as Krissy says; she “just ran”.

Running is my constant

The story of course is more detailed than that. It always is isn’t it?

When Krissy is running, you almost always see her smiling. This contagious smile goes back to her very first 50k and her mother, who was worried about the long distance effort – She told Krissy, “If you look bad at any of these aid stations I am pulling you right off of that course”. She made the choice right then and there to smile – to have fun – and to make sure she was running for the right  reasons. She smiled and laughed at every aid station. Yes she was putting on a show for Mom, but she also loved being out “playing in the dirt” as she puts it.

TrailsRoc was excited this weekend thanks to Medved Running and Walking to have an opportunity to run, eat, and talk with Krissy. Check out our newest runner spotlight in a brief chat below, and when  you run, as Krissy would say, do it because it is fun, and smile all the time!

Thank you for sitting down with us today, can you tell us a little about your background?

I was born in California, and when I was about a year old my family moved to Washington (state). I grew up there playing many different sports. My mom had me in everything from Ballet to Horseback riding, with only one rule, I was not allowed to ski. She had hurt her knees doing that and it was off limits for me. I recently moved to Boulder Colorado and my boyfriend is convinced he is going to teach me this winter, I just keep reminding him I am a runner, not an athlete.

So how about your running? How did it start, where did you really take off with it?

I ran Cross Country, Indoor Track, and Outdoor track in high school. I was decent but not great. I enrolled at The University of Washington, and made the track team as a walk on. I ran for 3 years, (editors note: Krissy was an 800 meter runner.. yes.. 2 laps, and now she runs 100 MILES), and then during my senior year I had to make a choice between track, and a job opportunity. I chose the job.

I was able to spend time living in Ecuador and that is where my true love for long runs came from. I was lucky that my coaches all the way back to high school had instilled in me a sense of loving the run. Of running for running and not for anything else. I found this in Ecuador. I would just lace up and head out. I loved it

I must have seemed crazy, this white girl in a sports bra, running in places I should not have been running at times I should not have been running, but I just loved it.

I took a job at The Seattle Running Company. Scott Jurek and Scott McCoubrey both worked there, they began pressuring me to run some trails with them. I ran with them, and slowly but surely added miles and then just a few months after my very first trail run I entered the Chuckanut 50k.

(We asked how she did, and humbly she smiled and said “I won it” Asked if she was happy with her time and the win.. again almost not wanting to admit it… “Well yes, I was thrilled because I even broke the course record”)

There is something about this sport that makes even it’s stars humble. Perhaps it is the simple fact that every race is new and nothing is promised?

photo Galen Heavrin


In an effort to get Krissy to brag a little, we asked what her greatest RACE success was to date.

I would have to say Ultra Trail Mont Blanc in 2009 (in which she won). I had failed big time (in my eyes) at Western States and I learned form it. I am always learning from my runs, my training and my racing. The weather was perfect. I had a great day and everything worked in my favor. I was fortunate to pull off the victory and it is still the highlight or one of the highlights of my career!

What was running (and winning) Europe’s most prestigious ultra like?

The racing is so different in Europe, they love endurance events. They line up for them. I am sure you have seen the Tour De France, it is really like that over there. Towns and cities actually PAY the race directors to host events rather than having race directors fight for permits and pay huge fees to host events. It’s different, it’s energizing. I love it.

Photo Jenny Jurek

You have been in the sport for sometime now, you won your first event, and had success at the international level – So what is your future in the sport?

Longevity – It’s as simple as that. I am 35, a young 35 – I met a 70 year old out there running this morning. That is what I want. I love running for the highs the lows, and as I have said – Running is my constant. I just want to always be able to do it.

You have seen the changes in the sport from larger purses to more sponsors to younger runners – What do you think is the future of the sport?

I have seen 12 years of evolution in this sport. As you said, the money has really increased. While the money has increased the age of runners has gone down. When I started the average age of many Ultra Runners was almost 50 years old. Now its much younger. The younger runners are here to stay. They can recover faster and run more often. Last week at The North Face Endurance Championship I was 6-8 years older than most of the women I was racing.  It’s a different sport – with a strong future and I am happy to be an ambassador of it.

But 100 miles, Krissy? Really? Where are the struggles out there – What do you do when the going gets tough?

Thats the thing – I really do love it. Running offers so many parallels to life. I am always learning while running and that helps me with the tough stretches. What can I learn from this, why is it happening? I mean I have to deal with the weather, or stomach issues, or fatigue just like everyone else, but for me, I love the unknown. It keeps me going.

When you toe the starting line, adventure is certain. Sure we are safe, but there is nothing predictable about these races. That gets me through. Adventure.

What about RACING 100 miles though – That is much different than simply going out and running/finishing 100 miles.

It’s not though. Your goal in an event like this should always be to finish. If you go in with other goals you are most often, especially if you are a beginner – setting yourself up for failure. In 2009 I wanted to win Western States 100 so bad. I even made a spot in my house for the trophy. I wanted it, I expected it, and I forgot my “finish” mentality. I went out way to hard. I was hurting at mile 30 – The next 70 miles I suffered.

I spent 6.5 hours in the medical tent after that race. I finished, I placed well. I did not win. I run because I love to run, I forgot that, and I felt like this was a stupid race strategy. The win or die trying attitude is not me. I just love to run. It works. I think more people would improve if they adopted this and forgot about place.

So why trails? What makes trail running so awesome? (We have a few ideas)

Like I said. I grew up about 14 miles from the trails and mountains. I would see mountains as a place you would take a car or bus over or around. I never dreamed of using my own two feet to go ON them.

I used to look at mountains at something that was cool off in the distance, now I look at them and wonder how can I get to them! It’s so liberating and freeing.

You have been at this for many years as you said and you have begun to make a bit of a name for yourself in the ultra world. So take a minute and tell us about your sponsors.

Patagonia means so much to me. I was working at the Conservation Alliance in Bend, Oregon and I was at the Outdoor Retailer Show and they approached me about joining their team as an Ambassador. I joined the Patagonia Montrail Race team and began to serve as an Ambassador 5 years ago. 3 years ago Patagonia got into the footwear arena and I decided to go head to toe in Patagonia gear. In actuality I am honored to be head to toe in their gear!

The company is so responsible. From the way they treat the environment to the way they treat their employees they show respect. I believe in the mission, I believe in the product. I would not be part of this if I did not believe in them. They believe in us as employees, and everyone as endurance athletes or outdoor lovers. We have a book called The Responsible Company -This company treats employees as family members – not as corporate entities.

I had a solid career with CA, but I knew the road I was on. Patagonia was offering me adventure. I told myself if I did not take this opportunity I would always wonder “what if”. If it ended up with me eating beans and rice and living in my car, that would not be so bad. People work themselves to death, they need to find something they are passionate about and make it that a career. I had 2 rules when I made this decision;

1. Have fun

2. If I had to incur debt to keep doing it I would stop.

I’m still here, still having fun. Who knew what this life would like?

I am also blessed to be working with Ultraspire – I get to work with amazing athletes and amazing products.Check out their line of products, try them on, try them out. I think you will love them.

Udos Oil is a company that Scott Jurek introduced me to. It has totally changed how I think about nutrition. It’s a great company. When I started following the plan my entire physique and recovery and running changed. I love it.

And finally First Endurance is another nutrition and recovery product that I just LOVE. I believe in all of the products they make and I stand behind them 100%.

I am fortunate to have these products in my corner and on my team while I am racing.

What else Krissy? What final advice do you have for aspiring runners? Where can we find you online? Any final thoughts?

Do this because you love it! Do not get caught up in time goals, or anything else – Run because you love to run. Ask tons of questions – listen to people who have been there before and most of all enjoy the journey.

I’d like to thank Medved for having me here today, the run this morning, and the entire day was wonderful. I think what TrailsRoc is doing for the running community in Rochester is awesome, keep it up guys!

You can find me online –

My Website –

Twitter @KrissyMoehl

Facebook – Krissy Moehl

I have also started to coach athletes. I LOVE working with beginners – I think anyone can come up with a plan, write it down, share it. Not everyone has the ability to motivate, to make you a better athlete, to relate to what you are going through, but I think I can. I know I can.

So there you have it everyone. We hope you enjoyed our chat with Krissy Moehl. Please check our her site, and her sponsors and keep checking back for more trail love and future spotlights!!


A special thanks to Medved for allowing us the time to meet with Krissy and setting up this wonderful event.





Introducing some ladies to this show

Posted on

You are going to start seeing some awesome posts from a few lovely ladies on our blogs, twitter, and facebook. You will also see some events that are going to be geared more towards getting women out on the trails and enjoying nature. We know that some women just feel more comfortable with other women.

So without delaying this any longer we welcome  our first female member to the spotlight :


Sheila – aka: Sugar Momma

1. Why TrailsRoc? What attracts you to the organization?

I love TrailsRoc because it allows people who love running on the trails, regardless of their ability, a chance to meet up and do what they love together.   We are so lucky to live in a city with such phenomenal trail running and phenomenal runners!  I have never felt as welcomed into any community as I did the trail running community here in the Roc.

2. What is your endurance background AND what makes you tick… why do you run? 

In high school, I played a ton of soccer, mostly midfield because I could run back and forth all game long.  I ran track for a couple of years to stay in shape for soccer during the brief lull between winter-indoor session and spring-outdoor session, but I never really liked it.  In college, I played occasional pick-up soccer games and would go to the gym to “run” on the elliptical.  After college, I continued my elliptical “running,” but insisted that I hated running “just to run,” even when I met a tall, handsome stud (enter Eric aka @roctherun aka Ber Beer Bear), who talked incessantly about running.  He tried, numerous times, to get me to run with him.  I tried, numerous times, to get him to ask me out on a “real” date.  A year or so after we started dating, Eric finally convinced me to go for a run with him.  I think I made it to the corner of our street, and I would’ve complained the whole way but I was too busy sucking wind.  It was a mess. I wish there was a more glamorous or legit reason for my running to have taken off–but I started running more seriously when I found out that Breuggers had a local 5k with free bagels post-run.  I believe I told Eric, “All I have to do is run 3.1 miles for free bagels?”  I ran a bunch of 5ks on roads with no real training and frequently said things like “I can’t imagine running more than 5 miles.”

That quickly changed as I began training for my first half marathon, the inaugural Flower City Half.  I was woefully underprepared, walked/ran from mile 7 on, finished the race, puked (for all the gory, embarrassing details, see below), cursed Eric out for signing me up for the half, and swore I would never run farther than 5 miles again.  A few hours later, I found myself wondering how much faster I could be if I trained smarter, now that I knew what to expect.  What they say about getting bit by the bug is true.  I’ve run 2 more halves since then, improving my time significantly both times (still not where I want it, but we’re getting there).  After the second, I mentioned in passing that I thought I could probably run a marathon at this point.  I thought nothing of my flippant comment, but Eric had other plans.  I came home from work 2 days later, and he proudly announced that he’d signed me up for the Corning Marathon. While running the marathon was a huge accomplishment, training for it was even more so.  The 4 months of marathon madness were an amazing personal journey for me.

2 summers ago, I ran my first trail race.  Walking up a hill (*ahem, mountain) by myself, I was near tears.  I finished the race more miserable than I’d ever been (except for after that first half marathon) and again told myself never again.  Except that I love being outside.  I’ve always loved hiking.  I had anticipated running my road pace on trails and was upset about how much slower I was on trails…until Eric and I compared other peoples’ road times to their trail times and I realized the two were incomparable.  After reframing my expectations, we started running more trails.  I realized I LOVED it.  Trail running is so much harder than road running.   It’s more rewarding, physically and mentally.  The camaraderie of trail runners is unlike anything I’ve ever experienced and being able to work out in the natural beauty that surrounds us is just amazing.  I still like running on the roads, but trail running is a pretty amazing option!!

3. Why should people join TrailsRoc

TrailsRoc is a great opportunity to meet new people.  I love meeting new runners because everyone has a unique view, a unique story, and something to teach.  It’s always cool to make new friends, and I am so grateful for all of the amazing people who have come into my life as a result of my involvement with TrailsRoc and running.  I can’t wait to meet more people, so come join us!!!!!!

4. Your favorite Trail Event? 

Just one??? I’m going to go with the GVH Mudslog here in Rochester.  A trail race WITH some serious obstacles, including a swim, horse jumps and a whole lotta mud.  It was easily the most fun I’ve had running!

5. Where can we learn more about you? Blogs, twitter handles, etc.. 

Follow me on twitter @shme105.  I’ll also be adding blogs on this site now.

6. What is the most embarrassing thing you have ever done on a run? 

Aside from the almost weekly tripping (thereby destroying the knees of a couple pairs of running tights and permanently scarring my knees), my most embarrassing running moment would be at the finish line of my first half marathon.  As previously stated, I was super unprepared for the race.  I had no hydration plan, but Eric had mentioned that I should drink at water stops.  So I did. Every.  Water.  Stop.  EVERY 2 miles, I drank a full cup of water.  Around mile 7, when you hit the part of the course that cuts through the cemetery, I started feeling nauseous.  I switched to walking, fearful of what happens if you puke on a grave (bad karma, right?).  I ran/walked the rest of the course, continuing to drink (I have no idea why) at every water station.  As I crossed the finish line, I realized I was going to vomit.  I pushed by people, grabbed a medal from a startled volunteer, pushed another one holding out a finisher’s mug out of the way, and promptly puked. Time stopped, thousands of people were staring at me, I was in my own little special time warp.  And then my knight-in-shining-armor came up to me and asked, “Ummm why are you puking into your hand? You know you can’t catch it, right?”  At which point I woke up from my time warp, looked down, registered that time hadn’t stopped, just the people in the immediate vicinity were staring at me, and horrifyingly I was puking into my hand, and the puke was trickling through my fingers to the ground.  Thank goodness a nice girl nearby grabbed me some cups of water to rinse off my hand, because Eric was too busy mocking my attempted puke-grab.  To this day, I frequently get nauseous post-race, and Eric and I are convinced that it is in my head.  So if you see a girl dry heaving at the end of a race, it’s probably me.  Come say hi–and bring a cup of water for me, just in case!  🙂

7. What is your DREAM race and why?

My dream race changes all the time.   But no matter what race it is, I just want things to go exactly according to plan.  I’m a big time planner, so having things go perfectly would be fantastic.  That being said, I’d love to do Segahunda someday and I’d really love to do an ultra, though  I’m not sure which one or how soon in the future…

Runner Spotlight Mike Wolfe

Posted on

TrailsRoc is extremely excited to be able to bring you another big name runner spotlight. This spotlight features The North Face Endurance Athlete,  Mike Wolfe. Mike is known as one the worlds elite ultra runners and we were excited to have a chance to sit down and talk with him in person! His wife Stephanie is from right here in Pittsford, NY so it was a natural fit for Mike to come here and help open the new The North Face store in Victor.

Mike Wolfe grew up in Bozeman Montana enjoying “Big Sky country and all of the outdoors sports that come with living in wide open spaces. He talks fondly of his time spent outdoors as he grew up, recounting how his time spent in the mountains of Montana likely fueled his desire for adventure as he grew up.

Like many of the other top runners today, Mike did not grow up as a runner, he was an avid fan of the outdoors yet his athletic accomplishments were found on a soccer field not a mountain trail run!

On a whim, and almost by chance Mike became involved in long distance running. At 18, a bunch of his friends were running the Bridger Ridge Run in Montana, a 20 mile mountain race. He loved it, decided to train for a 50k later that year as an experiment to test himself and thus an Ultra star was born.

Check below for a quick conversation with Mike! You will gain some insight, get some humor, and maybe learn a thing or two about why Mike loves running as much as many of us.

How did you get your start in ultra running – 

– I ran a 20 mile trail run race with some friends when I was 18. I loved the feeling of climbing and descending those mountains and decided this is something I wanted to try out. I signed up for a 50k, then a 50 miler and went from there. I kind of played around with it, loved what I was doing, did well with it, and it kind of took off from there, ya know?

Photo credit: The North Face

You have had some great success with running – 2nd overall in the Western States 100. 2nd overall in the Tour De France of trail running the Ultra Tail du Mont Blanc (UTMB) You have broken course records and won national championships – So what is your future in the sport?

Wow, good question… Well, hopefully good things! I have had a lot of success trying out many different distances 50k, 50 miler, 100 milers etc. I think I want to focus on specific races. Specific distances. I really love mountain courses – I am attracted to the sky running in Europe. The more the elevation gain, the more technical, the better. I love the races in Europe it’s like a different sport over there. I also really want to run Hardrock (the hardrock 100).

I was a lawyer working full time. I worked as a Federal Prosecutor with the U.S. District Attorneys office. We decided to give it a go as a full time runner. It was hard to “get away” when you had to be at work, you can’t exactly just go to Europe for 3 weeks and run a race if you have a job. So a few months ago we made the transition.

In order to race and run a distance like 100 miles, you really have to train. What is the biggest challenge for you?

Knowing when to rest. Like literally rest. You have to know when to back off, it’s hard to rest because you feel like you should be out there running, you feel like you gotta get those miles in, but you have to rest. If you race year round, well, it breaks you down. I have learned that I want to peak for specific races and that means resting sometimes.

Photo credit: The North Face

What about racing a 100 miler?

It really comes down to absolute focus. When you run that hard, that far, and then even harder for those final 20 miles its 95% mental to me. You have to find the edge, and not lose it. Find the zone and pin it. Don’t think about it.

That kind of focus is challenging, have you ever been out on a run and asked yourself  “Why, What’s the point”?

Oh I totally have those moments, where I feel “beaten down” Sometimes it feels selfish to be out running, away from friends, family, work, social groups. I always get this feeling during a 100 mile race, I literally say “this is so stupid, why do I keep doing this, who runs 100 miles?? But the adventure, the mountains, it is liberating. I love it. I crave the feeling of pushing my limits, I want to find out what I can do and that’s a cool feeling.

It seems like an odd question given where most of your races are, but, Trails or Roads? You know what we prefer!

Trails. The scenery, the change. It’s easier on the body, it’s good for the mind. it just seems so much better to be out on the trails. I think that is the reason for the extra competitiveness and the growth in trail running, people enjoy trails more.

We are here for the Grand Opening of The North Face in Victor, NY – So let’s talk about your partnership. Why The North Face?

Well just like my start into running in general it just sort of happened and I got lucky. I am friends with Conrad Anker who is sort of like our team captain. I am also friends with Nikki Kimball, speaking of did you see the new trailer for the movie about her Long Trail adventure coming out?(we have- you all should check it out.There is also a website here to check out). These guys hooked me in. It’s amazing I have been here for over 5 years with The North Face. It’s a huge company but it really feels like a family to me. I feel like I know everyone, it’s a close supportive group!

What about nutrition Mike? What do you eat on these long runs?

I can stick with the gels and blocks up to about 50 miles, anything past that and I need real food not just “sugar” ya know? My stomach starts to go sour with all that sugar. I eat real food, potatoes, bananas, PB&J sandwhiches, the normal ultra food choices.

So we have covered gear, food, motivation, your start, your successes, how about some advice for some of our readers who may be new trail runners or are thinking about running an ultra? What have you got for them?

Surround yourself with successful and supportive people. You need to be motivated. Find a community like this one you are building with TrailsRoc. It is hard to start out running that kind of milage alone on the trails. Find people who enjoy what you enjoy and run with them. Befriend them!

Most of all though, just enjoy your time on the trails. Have fun!

So there it is. We suggest you check out The North Face in Victor, and follow Mike on twitter @mwolfepaw. Then, as usual, join us on the trails!


Special thanks to Mike Wolfe and The North Face Victor for setting up this interview for us!







Runner Spotlight – Yoshi Nozaki

Posted on

TrailsRoc is happy this month to spotlight international ultra runner, Summer and Winter Beast of Burden 100 miler finisher, and proud Rochester area athlete, Yoshihiro Nozaki, or as we know him. Yoshi!

Yoshi moved here 6 years ago after working as a  volunteer in Papua New Guinea for 2.5 years while he was dispatched by Japanese International Cooperation Agency (JICA). It’s a similar organization to the Peace Corp in the United States.

Yoshi has found running, and specifically the Rochester running community as a place he feels comfortable, and a place that is supportive of his goals! Many of us know him, we see him on the trails, on the roads, all of the while flashing that popular grin, 3 miles in to a race or 30… that’s the Yoshi we know!

Yoshi initially began running to fight a bit of weight gain like so many of us do and he found a home, like so many of us do. As a self taught runner with no coach, Yoshi reads blogs and talks to other runners at races to learn. He ran the Sehgahunda Trail Marathon in 2010 in 6:15:38 and came back to run it in 4:15:33 just one year later. To top off that amazing accomplishment, Yoshi took off from Sehgahunda, and ran the Buffalo Marathon, in hot and humid conditions the very next day in 3:44:38 making it one of the most impressive doubles any of us has ever heard of.

Check below for a quick conversation with the one and only Yoshi! You will gain some insight, get some humor, and maybe learn a thing or two about why Yoshi loves running as much as many of us.


 What got you interested in running ultra distances? Was it something that you saw as a challenge, something you were good at or something else?

My first ultra was The Canlake 50 and it was big challenge for me since my longest race/run had been the marathon distance and I had only one year of running experience at the time. I was “new” to the sport. I had qualified for the Boston Marathon in my  marathon and I was looking for the next challenge up in the running world. I found out about the CanLake 50!!


Did you have past running experience? In your first year you qualified for Boston, that is impressive!! What is your past with the sport? Did you run in grade school? college?

I wasn’t a runner, but I played soccer in primary school, high school, and college in Japan. So, I didn’t have barrier to start running. I was an athlete so I just transitioned from soccer to running rather easily.

So you are pretty much new to the sport. What is your future? Do you see yourself doing this for a
 long time?

Yes, I want to keep running for fun and for health.I gain weight weight very easily, so I need a running to keep in good shape 🙂 Of course, I also want to play soccer in my future sports.


On the biggest challengesof running this kind of mileage.

The biggest challenge for me is avoiding chafed inner thigh Every time when I ran ultra distance, I got it very badly.. It is an un-ignore-able pain.. Being from Japan, the word Vaseline is difficult for me to pronounce but one of my friends recommended it. It was hard to explain to a clerk, I went to Walmart, the pharmacy, Dick’s, and Fleet Feet.. but they don’t have it!!

After 3 months of searching, finally, I found it at wegmans surprisingly:) I was so happy and used it for a 100mile race. It worked fine the first 50 miles, but after 75 miles, pains came and I put more Vaseline in my shorts. maybe I put on a bit too much, as a result, a runner behind me thought I was wetting my pants..but it was vaseline!!! After that, I tried several things. I tried extra shorts, I used silk shorts, and used a tight, but none of them worked great. So, I’m still trying to figure out the problem.

We know what we love, but which do you prefer, trails or roads? why?
I love to run trails because I can feel nature and  the seasons. Usually, I bring digital camera during my runs and love to take photos of nature. And more, It is fun to run trails. Because trails are not flat, I foresee next two steps while running
and gap from the imagination and the actual steps make it more interesting because I can recognize my reflex ability, and I feel it is interesting. In other words, the roads seem to always be the same.

Maybe Yoshi can share some of those awesome trail photos he takes on the TrailsRoc website!

This happened to me a few weeks back…Have you ever found yourself lost out on the trails? What did you do?

Sure, I think every one who runs trails alone experiences it 🙂 When I run local trails such as Mendon Ponds Trail, I don’t fear getting lost, I just keep running until reach the edge of the park or paved road. Then I find my way out!

I was really scared when I got lost at night during my run of the Mohican 100 Trail Run. It was my first night run and I was already exhausted at the time. I was looking for a place to get off the trail to relieve myself…I went off
from the course and into forest just 20-30 feet. I tuned off my headlamp to hide from other runners, and it became completely dark. After I finished up and turned on my lamp, I could not find which direction I came from.. I moved around to find the single track to back on the course, I spent more than 10min, but couldn’t find it.

I was in panic because I was in huge forest, was so tired, and was in the dark..  I stopped moving around and tried to find any lights from other runners. Fortunately, I could find some group of headlights far to my left side. I just moved straight to where I saw the right.. and got the single track.. but didn’t know which way to go, so I needed to wait for one more runner to come. What I learned is do not go far from the trail during night runs!!!

Speaking of 100 mile runs that take you through the nightWhat kind of gear is typical for you on a long run/race? What gear do you  suggest for others interested in the sport? How about nutrition? What do you eat/drink on long runs?

I use a waist bottle holder for long and trail runs because it keeps my hands free and it is light weight. For ultra running, I want to make my gear as light weight as possible. I also change gear during my races based on time. for example, single bottle waist for the first 25miles, From miles 25-75 I a use double bottle waist, and during the last 25 mile and during night runs I use a vest.

As for nutrition, I make rice balls for distances over 50 miles  and eat them pretty early on in the race. Other than that, I bring GU gels, 5 hour energy, and Red Bull Energy drink. I think caffeine can help a lot after 50 miles.. but it kills me when I take too much so I have to be careful to find balance.

For training (less than 20miles), I run in hunger and take water only to improve energy consumption of my body. (no breakfast and do the long run)

Have you ever had a time when you were out running, or just preparing for a run, or even just done with one when you asked yourself “what is the point  of all of this” what did you do to overcome that feeling?

Yes, I have! Sometimes running with group or friends is good idea, but I normally run alone. So, I use many websites for running, for logging, and for motivating. I log my run using Nike+ and TrainingPeaks (I use TimexGPS watch, not garmin)
and using running SNS; and (and FB sometimes) I set a monthly distance goal and running log post from friends keep me motivating.

So besides motivation, besides nutrition and gear, besides all of that, What does it REALLY take to run 100 miles? in other words, what is the key?
Great achievement and a sense of solidarity. While I can feel great achievements when I complete such a long distance run, I can share the feeling with other runners because they were experienced the same pain and emotion during the run!! The shared joy is infectious. That is what gets me through my ultras.


  Yoshi has some awesome advice for someone who is interested in trail running, and for a runner who is interested in becoming an ultra runner!!!

Just register for a race! then you will find the fun of running ultra/trail races. There are many great and impressive runners in those races. I was really impressed by runners who were participated ultra marathon here.

We at TrailsRoc agree! Just get out there, find a race (check our calendar)

 On moving to America, obstacles, and why he is here.

I haven’t had any major issues or obstacles to overcome as a runner except I gained weight since I came to the US. (editors notes Who doesnt gain weight when they move here?) I’m an international student at RIT and when I came to US, I had to learn English and take graduate courses at the same time, then started a very busy PhD program.

It was very busy and I spent all day in front of PC as my major is computer science. I didn’t do any exercises for a several years. Just stayed in a Lab or library. So, I gained almost 20kg of extra weight. So I wanted to lose the extra weight and started running around the campus. I have been in Rochester for 6 years and running for 2.5. In 2009 I ran the Rochester Marathon without much training and then was selected for the NYC Marathon out of the lottery in 2010 and I got serious about training.

Anything else you would like us to know?

Since I am a foreigner and I stayed on campus almost everyday, I didn’t have many opportunities to interact with local people in the Rochester area before starting running and participating local races. Participating in local races made my life in Rochester change a lot. I can recognize many people now when I go to  races and I can feel that I’m living in Rochester more than before. All runners are so friendly and gentle.We have many good races, race organizers, good runners and nice trails. It is perfect place to run and I think I’m lucky that I started running here 🙂


Well ,we think we are lucky to have Yoshi running  in our neck of the woods. For a list of his running accomplishments, please check out the list below. Then when you see Yoshi on the roads, the trails, or campus at RIT shoot him a wave and say hello.

This is the list of Yoshis ultras (Included Sehgahunda which is 26.3)

Sehgahunda Trail Marathon 2010, 6:15:38, 47th overall (Trail)

Canlake 50 2010, 9:28:36, 37th overall (Road)

The North Face Endurance Challenge 2011-DC, 9:25:57, 64th overall (Trail)

The North Face Mohican 100 Trail Run 2011, DNF at 75mile(Trail)

Mendon Trail 50K 2011, 4:42:53, 4th overall (Trail)

Beast of Burden Winter 100 2012, 27:51:13, 25th overall (Road)

Sehgahunda Trail Marathon 2012, 4:15:33, 15th overall (Trail), I ran Buffalo marathon next day with 3:44:38 :))

The North Face Mohican 100 Trail Run 2012, 25:40:23, 25th overall (Trail)

Burning River 100 2012, 26:10:15, 105th overall (Trail)

Beast of Burden Summer 100 2012, 24:47:19, 35th overall (Road)

Runner Spotlight – Ian Sharman

Posted on

The clock read  12:44:33. Ian Sharman had just run 100 miles faster than anyone ever had on the Rocky Racoon 100 course. That is 100 miles. In 12 hours, 44 minutes, 33 seconds. That’s fast.

How fast? 7:38 per mile. Fast enough that putting any 26.2 of those miles together would have qualified all but the fastest bracket for the Boston Marathon.

How did he get here though? Where did that sort of willpower come from? The mental fortitude to run 100 miles is one thing, to do so in a pace that almost all the road runners in America can only dream of… well, that is another thing. So what is that thing?

Ian first became interested in running ultra distances after watching a documentary on TV about the Marathon des Sables, A stage race across the Sahara Desert . Feeling like he wanted a challenge and wanting a change from the corporate London job and the after hours pints that went with it, endurance running offered what he was looking for.

He left England, the corporate life and flat streets, and moved with his wife to the United States and became one of the sports top performers.

As Ian says “Previously I’d preferred team sports and had never really run unless there was a ball to chase.”  How do we go from a ball sport/team sport guy to one of the top Ultra Runners in the world? It helps that he had a solid background in sport, typically being the player on the pitch who did the most running during a soccer game. It also helps to be able to handle yourself mentally.

There is only so much fitness you can gain and really it comes down to refusing quit

We figure there has to be more to it than just “refusing to quit”. It’s so far, so fast. Just how do you do it? According to Sharman, having a plan is huge. ” The most important thing is to think through potential negatives and problems so you have a plan for a lot of the things that can (and will) go wrong.”

So what happens when things go wrong? What do you do?  “Other than that, dealing with unexpected issues and never giving up is what gets you to the finish” Says Sharman. “The longer you can keep things comfortable, the better and faster you’ll run, so that was my main focus when I ran 12:44. I was in good marathon shape and could have run around a 2:30 on the day so ran at a pace that felt easy then managed it through the day and kept any problems from getting out of hand.”

Many of  us can’t imagine “keeping things comfortable” over that distance, but Sharman explains how it’s about balance.

Running 100 miles is like plate spinning – you have a lot of things to keep under control and can’t take your eye off any of them or the plate drops. That includes nutrition, hydration, fatigue, muscle soreness, heat stroke, cramps and a whole load more.

So we see that you need some serious mental focus, we know that you have to have a plan, but what is the biggest challenge of running this kind of mileage? You can’t just show up and run 100 miles, the training involved is intense. Sharman knows he has been fortunate, staying healthy enough, and hungry enough to keep running. Staying mindful of any signals that suggest over training. He stretches, gets massage, lifts in the gym.
Avoiding injuries is the single most important thing and is difficult as you need to walk a tight-rope between pushing yourself to your boundaries and not over-straining your body..
TrailsROC is a Trail site, first and foremost, and we were surprised to hear that Sharman, who has run some dominating times on trails, doesn’t run trails the majority of the time. In fact, he splits it up all over the place, track, road, trail, montains, deserts, jungles etc.
Why though? Why run all of those different surfaces in order to run fast on crazy trail races? For Sharman it is the variety. He states the variety helps him feel challenged, especially when he is running something that is not his strength (shorter races and steep uphils).
Sharman, like so many of us has been out there on that tough run, asking “why am I doing this.” It it just another challenge endurance athletes face. The inner conversation that happens when you are out on your own.
So when does it happen to Sharman?  When does he say to himself “why”.
In most races I ask myself that, especially the longer ones where the uncomfortable feelings can last a very long time. It’s a certainly that there’ll be low points in any tough race, but the atmosphere surrounding races as well as the satisfaction of completing them makes it worthwhile. Also, the fitness you gain from being able to do extreme distances allows runners to get out into the mountains and see much more than hikers or unfit people ever could.
This conversation is often overheard by endurance runners. If your car broke down, you could run home. If you got stuck out in the woods and it was getting dark, you could run out faster than someone else would hike out. If there was an emergency and a car was not an option, you could run.
What about getting lost though? TrailsROC often hosts “Learn the Trail” events to show people different trail systems, but sometimes, even the pro’s get lost, and off course. Sharman says he has been off course in both races and in training runs, he backtracks, and is starting to use maps, and even garmin routes preloaded. He has  recently planned a 40-mile circumnavigation of Mt. Hood in Oregon using maps and garmin.
Sharmin has dome advice for those who want to play it safe when they hit long trail runs.
  I always make sure that outside of a race I take more liquids and food than I could need, just in case I get lost and it takes a long time to get back to civilization. It’s also good training to carry extra weight that you don’t intend to even use, except in an emergency.
The great question though is how to carry that extra weight? What do you use to train for 100 miles, what do you wear? What do you eat, what do you drink?
I usually prefer a hydration pack like the North Face Enduro Boa pack instead of handhelds since it’s more efficient to carry the weight on my back than swinging it in my hands. But I love the fact running is a simple sport and doesn’t require much kit if you don’t want it. Whatever people choose, they should try it out as much as possible in long runs before a race so any issues are discovered before it counts.
Sharmin says he uses all of the Clif Bar products because he loves the taste. Yet in typical ultra runner fashion, he adds in food like fruit, pretzles, and other aid station food. It also helps a ton that he is able to keep it down…
Luckily my stomach can take almost anything so I don’t have to be too careful.
Be sure to try out gear and nutrition before your races and really long runs. Nothing is worse than trying something new and when you are 10 miles in realizing it wont work and having it ruin your race (and all of your prep).
In addition to nutriton, gear, and focus Ian has some advice for runners interested in joining us out on the trails
Don’t do too much, too soon, especially if you don’t have a long history of playing sport or running – there’s a long time to build up to longer distances (I did ultras in my first year of running but waited 5 years to run a 100 miler, which is a different beast than even a 100k).
Trail running gives access to beautiful courses so pick races based on the scenery being a big factor, whenever possible.
Great advice Ian, and for some photos of the trails check our facebook page here and our Photos from the trail page here 
 After breaking course records, going under 13 hours for a 100 mile race, piling on the miles, we wanted to know what is next for Ian Sharman. What are his plans with running. Will he be around for a long time even though he has accomplished so much already?
I’ll always be a runner as long as my body lets me, which I hope is until I’m 100. I want to run all the biggest and most spectacular races around the world, whether on road, trail or whatever and to hopefully get some really good results along the way.
 We hope so too Ian!
 We also wanted to give Ian a chance to talk about his coaching. With all of his running experience is makes sense he would be able to help other athletes accomplish goals just as he has. Personal one on one time seems to be the key to his success as a coach
I found that over the past few years friends and then even strangers contacted me for advice about ultras so I eventually decided to formalize the arrangement as I enjoyed it. I now coach people via the internet and in person who come from all over the world and really love helping people avoid mistakes and build up to their potential over time. When they get a PR it almost feels like I’m getting one myself and I like passing on information and things I’ve learned over the years from training, racing and research. Everyone is different so it’s essential I get to know my clients well via Skype and email to really understand what works for them and what stumbling blocks they’ve dealt with in the past.
If you would like to keep up with Ian via the web, check the following.
For advice, race reports, and articles about ultras:
His coaching website is
Twitter as @sharmanian

Runner Spotlight – TrailsRoc crew

Posted on

#TrailsROC has been live for a few months now, we have featured races, training programs and runners. We have mapped trails, posted photos, and shared our love of the trails. We have designed and begun to show off shirts, bumperstickers and other product.  But who is the “we”. Who is behind all of this?

You have seen us tweet, use facebook, communicate in the forums and upload photos from the trail, but it is time to introduce ourselves. Ron, Ben, Sean, and Eric. We decided we wanted to share a bit about us. A bit about what makes us tick and why we call the trails home. So we sat down and hammered this out for your “enjoyment”, and information. We realize this comes on the heels of our race reports from Sehgahunda but we wanted it out here. Give us a look, but more importantly join us on the trails!


AKA “Ber Beer Bear”



1. Why TrailsROC? What attracts you to the organization?

The roads just don’t always do it for me. Everything about it feels overdone to me. The traffic, the noise, the advertisements, the road rage, the people. It all feels so corporate to me. The trails are just the opposite. I feel closer to God on a hard trail run or mountain climb than any church service has ever left me. This organization gets that. TrailsROC and the people who are part of it, they love the trails as much as I do. That’s huge.

2. What is your endurance background AND what makes you tick… why do you run? 

I was just like Sean, I ran a lot through high school. was recruited at a bunch of schools and chose to run at SUNY Fredonia. I got hurt, flamed out, gained weight, and running seemed to be over for me. After college, and about 70 lbs heavier, I decided cycling would be my thing. I trained for a Tour De Cure, did 1 century ride and sold my bike the next day. I needed to be running, I love running. It just took me a little while to get back to it.

3. Why should people join TrailsROC? 

Besides the fact that we are 4 totally awesome dudes building a great community? We plan on partaking in trail clean ups, mapping out every trail in Monroe County, offering race previews and recaps, interviewing elites and local runners. IN other words, if you love the trails, you will love us. That should be reason enough!

4. Your favorite Trail Event? 

I love a lot of local races – The Trail Runner of the Year series we put on is awesome. If I had to pick one race though it might be the Muddy Sneaker trail run.

5. Where can we learn more about you? Blogs, twitter handles, etc.. 

My twitter handle is @Trails2Brews, I blog at Many of my blogs are also edited into different versions for the Greece Post. and of course we all utilize the TrailsROC facebook and Twitter Pages. (like us and follow us!!)

6. What is the most embarrassing thing you have ever done on a run? 

It was my senior year of XC in high school, we were running down Main Street in West Seneca when I saw a huge pile of leafs. I ran ahead of the team, jumped straight up and landed…. on rocks. A big pile of rocks. If it hadn’t been so funny to everyone else, I would have probably been in a lot more pain. Lesson learned. Do not jump in mysterious piles of anything…

7. What is your DREAM race and why?

Dipsea.  Dipsea is the oldest trail race in America. It is run every year on the second Sunday in June. The scenic 7.4 mile course from Mill Valley to Stinson Beach is considered to be one of the most beautiful courses in the world. The stairs and steep trails make it a grueling and treacherous race. I love that the race is handicapped and pretty much anyone can win, not just the elites. I have never been out west, let alone run out west… this would be a dream come true for me.


AKA “Papa Smurph”


1. Why TrailsROC? What attracts you to the organization?

I’m attracted to it because I helped found it… and the reason is because it was needed. There’s an utterly amazing Trail Running scene out here in the Rochester region of New York. Seriously, we have world class trails here in the Great Lakes/Finger Lakes area as well as world class athletes, but nothing was deliberately pulling it all together as a resource for everyone to share. It was time someone did something about that.

2. What is your endurance background AND what makes you tick… why do you run?

My endurance background is that I don’t really have one. New Year’s 2010 I was obese. Not “Biggest Loser” obese, but I was – by the charts – obese. Earlier in my life I’d always been active having grown up in rural Pennsylvania running and biking around in the woods. Than I went to college, got married, started a career, had kids… and put on a lot of weight.

Since 2010 I’ve lost over 60 pounds, gotten hooked on triathlon and now specialize in long, solo, off road endurance events. I’m currently training for my first off road Ironman this September. Solo. To my knowledge there are fewer than 100 people on the planet who’ve completed an iron-distance (2.4 mile swim, 112 mile bike, and 26.2 mile run) event off road on trail. If someone had told me a few years back that I’d be doing all this I’d have thought it was hilarious! Skinny, endurance athlete, vegetarian? Wonders never cease.

What makes me tick? Adventure and discovering how much I’m capable of. So off road endurance racing definitely fits the bill. Plus, for me – with a busy family (I have three young kids who I adore) and crazy work schedule – there’s greatly needed tranquility for me in the time I’m out training. I need that peaceful time to function back in the real world. The thing about this whole weight loss -to- athlete journey that’s surprised me the most is getting to spend time telling folks my story. Stories give hope – and people need hope. 2/3 of the American population is overweight or obese. That’s staggering. So, there are a lot of folks out there looking for proof that this can be done. It can absolutely be done! It’s been really humbling seeing other people being positively impacted by my story.

3. Why should people join TrailsROC?

For the community. We literally threw this organization together because it was needed. There’s no pretense, no selfish ambition – it’s just doing our part to help pull together and promote the awesome trail scene here in our region. We’re proud of what’s going on in our region and we want to get new people involved in discovering the beauty of our trails.

4. Your favorite Trail Event?

Well, let’s define “trail” loosely. The 50k Trail Run, the 100 mile Mountain Bike, and Open Water Distance Swimming.

5. Where can we learn more about you? Blogs, twitter handles, etc..

My website is – folks can connect to all my social media through there.

6. What is the most embarrassing thing you have ever done on a run?

Lots of dumb falls and stupid crashes. You know, when you’re hours into a trail run or a mountain bike ride, your brain isn’t quite so alert and quick… All kinds of things happen at that point – which is precisely one reason I enjoy the challenge of ultra so much. But flipping my mountain bike off a switchback into poison ivy had to be the most embarrassing “adding insult to bloody injury” crash I’ve had so far.

7. What is your DREAM race and why?

Well, there are actually 3 “dream races” on my radar that – if all goes according to plan – I’ll have knocked out in the next few years:

-ULTRAMAN – – a double-Ironman-distance+ triathlon held over 3 days each fall in Hawaii.

-The GRAND2GRAND – – which is a brand new, week-long, self-supported trail ultra stage race involving theGrand Canyon.

-The TOUR DIVIDE – which is a 2,700 mile self-supported mountain bike race from Canada to Mexico along the Continental Divide Trail.


AKA “White Turtle”


1. Why TrailsROC? What attracts you to the organization?

I had thought about starting my own running club for a long time. A group that was trail oriented but was much more about getting more people into running than necessarily winning races. Meeting the other 3 guys, it seemed that they had similar goals in mind.

2. What is your endurance background AND what makes you tick… why do you run?

I ran track and cross country in high school and was recruited to run both at SUNY Geneseo. My Freshman year in college I got hurt and my inner drive to run fell apart. I really rediscovered running at the end of the summer of 2011. I had put on a little weight and was sluggish and lazy. I have 3 young kids and I realized I wanted to be a good role model for them, and wanted to have the energy levels to keep up with them! I love challenging myself, my favorite event in track was the steeplechase because it intimidated so many other people. I love pushing my limits and have always welcomed reaching and breaking through my own percieved thresholds.

3. Why should people join TrailsROC?

With TrailsROC you’ll find a group of people dedicated to getting more people out on trails, enjoying nature. We WANT to see ours trails packed with people hiking/running/biking. Rochester provides us with amazing natural wealth and we will get our community to see the potential!

4. Your favorite Trail Event? 

There’s no doubt that it is the Sehgahunda Trail Marathon. This race is the perfect balance of pain and beauty. Fleet Feet does a great job with the Dirt Cheap series as well, so I’d be amiss not to give them a mention here!

5. Where can we learn more about you? Blogs, twitter handles, etc.

@BadManRunning on Twitter, or check out my training on DailyMile I’ll also be posting a monthly blog post on this amazing site called . Haven’t heard of it? It’s an amazing site!

6. What is the most embarrassing thing you have ever done on a run?

Nothing too bad, was on a training run at Seneca Park just cruising along running sub 8 min miles and really having a great time. Hadn’t seen anyone else out that morning, but as I got to the last couple of miles there was a really built dude out running the trail with his shirt off. He was moving along pretty well on the main trail. I moved off to the single track just off the right side of the trail got up on my toes and really put the hammer down, just as I passed him I caught my toe on a root and smashed down with a resounding WOOOOMPH. No injuries, but my pride was stung a little bit as I was showboating for sure.

7. What is your DREAM race and why? 

Leadville 100 The race holds some mystical force over me. The difficulty of the natural course paired with the history of it. Someday… someday…

Ron Heerkens Jr

 AKA “Goat”


1. Why TrailsROC? What attracts you to the organization?

Why not? With all the amazing trail systems available and the many races in the area, it seemed invetiable. A way to join the community and be the fiber that weaved the different groups and resources together. I wanted something that was easy for the avg joe but just as valuable if a professional runner stepped off a plane in Rochester, to know where and with whom they could run with.

2.What is your endurance background AND what makes you tick… why do you run?

Don’t have much of a background. Just returned to running last year after a 13+ year hiatus. I pushed myself to finish my first ever marathon 7 months after I picked up running again. Competitively up till last year I was strictly 1000m and shorter. After running a local Mudslog race and participating with a cross country series with my run club, I had been bitten by the trails. On May 26th I completed the Sehgahunda Trail Marathon, in October I plan on running my first 100K at Oil Creek.

3. Why should people join TrailsROC?

If you have even the slightest interest in anything but roads, then this is for you. Trails are good for so much physically/mentally that we at TrailsROC are just trying to promote it. And again, with all that is available in our area…WHY NOT?

4. Your favorite Trail Event?

The Sehgahunda Trail Marathon, but so far the most fun I have had was during the GVH Mudslog, a combo trail and obstacle event that was a blast.

5. Where can we learn more about you? Blogs, twitter handles, etc..

Twitter handle @gmedia , blog: . I’m not very interesting, just random thoughts and training/ race reports.

6. what is the most embarrassing thing you have ever done on a run?

Not much “embarrassing” other than constantly tripping or rolling ankles. Sure it’s pretty funny to whomever has run with me.

7. What is your DREAM race and why?

 Dream race hands down is to run Western States 100. I’ve been drawn to it since I learned about it and ultra running. The legend is the biggest draw of all. Coming in a close second would be the Pikes Peak marathon.


So there you have it. Just 4 guys who love the trails sharing them with you. Spread the word, spread our site… then order a shirt and hang out with us on the trails some time!

Thanks for reading, we hope you are all enjoying our site!