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Fort Clinch 50 Miler Race Report

by Dawn Lisenby on 05/02/14

I went into the Fort Clinch 50 miler feeling like my training had gone very well and feeling both mentally and physically strong. I also went in with a healthy dose of respect for the distance, as I had never run 50 miles before. I was determined to focus only on finishing the race and not on going for a time, placement or the win. Which is why the outcome was so awesome . I can honestly say that I attribute my results almost 90 percent to my mental preparation for this race. I worked very diligently in the final weeks prior to the race on my mental game. My mental strategy was to focus on the process not the outcome. To take each loop on its own and ONLY when I got to the final loop would I allow myself to compete with myself and other runners.

The race course consists of 5- 10 mile loops with each loop made up of: mostly rolling, and really quite hilly, beautiful, single track trail; a bit of beach by the Fort itself (see my cover pic:photo credit Adam Wetzel:); pavement as you approach the pier and then concrete on mile long fishing pier itself. I really loved the course and so enjoyed the trail. I even liked the fishing pier, as it gave you a chance to encourage other runners ,which you did not see very much of when on the trail.

I arrived to the race the night before and camped in a tent with one of my best friends, Jessica Long, who unselfishly came to be my crew all day Saturday, and she is not even a runner but a yogi:) I would not have accomplished what I did without her support. We rolled into town that first night for a delicious meal where I ate chicken on salad with sweet potato fries, my favorite pre-race go to! I did learn that a better sleeping pad is required, as the ground felt hard that night and so I only slept about two hours. I love sleeping outside so that helped to relax me for the race. When morning came I was ready to go.

At the start I felt relaxed too even though we were a little rushed to set up a place for Jess due to her making me a cup of coffee on the camp stove, she has the mad camping skills. I have never raced without caffeine and do not ever want to:)) A quick fist pump to one of my favorite runners, Winston Fletcher, and we were off on a great adventure. I was super excited to be on it!

My first loop I wore my Nathan hydration belt. I used water and took 4 V-Fuel gels with me planning to take 1 every 30 minutes. This plan worked extremely well as I never had ANY trouble whatsoever with energy and many a runner post race has commented on how strong I looked. I really like the V-fuel gels because they have fat in them. I also never took a salt pill even though it was hot and never felt like I needed too. Towards the middle of the loop my right hip flexor began to ache which sent me into a slight panic as I thought "oh no my race is done my hip is acting up and is still tired from 50k several weeks ago, what was I thinking". Before I could spiral down that dark road in my mind, I put to use my mental strategies I had worked on and brought myself back to positive. Okay I have a problem now how do I solve it. Maybe this belt around my waist that I am keeping so tight is causing my psoas to spasm and creating my hip flexor pain. I decided I would take the belt off after loop one and see how things went. I picked up a small 6 oz handheld which I filled at aide stations each 3 miles and worked perfectly. I felt freer without the waist belt, as well as, lighter.

During my second loop my hip was still bothering me a bit and I again started to go to a negative mind space thinking I will just drop after this loop as my body just can't go this distance due to my old hip injury. Again I used my mental strategies and said "No I will not quite even if I have to walk as long as I am not doing damage or in severe pain" and I told myself "I am strong in mind and body". Once I resolved to myself that I was going to finish I never went to a negative place again in my mind. I never would have expected my second loop to be my hardest both physically and mentally. I did stop a few times during this run to stretch my hip and I think that helped loosen it up, as it was never an issue again after this loop.

My third and fourth loops were all about enjoying the course, the other race participants and the volunteers at the aide stations. This race really had the best of both these worlds. I was so inspired by the 100 mile runners who were using their energy to cheer me on. I was saved on my third loop by Susan Anger, volunteer extraordinaire, who taped up my feet for me. The sand in my shoes from the trail and beach, as well as, not very good socks (something I am going to work on, I wish Pearl Izumi made socks:) had caused blisters on sides of both my big toes that made running painful. Aide Station 2 also gave me an ice bandana which really helped cool me down as it was getting into the mid 80's by middle of the day and was very humid. I also made sure through out the race to pour water over my head at each stop which kept me cool. I was told there were quite a few drops from the race due to heat but this was never an issue for me.

My final loop was shortened as the previous 4 were 10.4 in distance. I was so excited, but actually a little sad that my fantastic day of running was about to come to an end. I also just loved running the trail so much that at one point I was saying to myself "I love running" to which myself replied "well duh you are running 50 miles":) It was only on this loop that I let myself think about my competitors and began to realize that no one had passed me in quite awhile and also that I was beginning to lap some runners completing the 50. I thought "hmm maybe I am close to the top:))" I then began to push as I was sure as heck not going to get caught on my last loop and thought maybe I could finish top three!

When I got to aide station 2 and was about 3 miles from the finish I told them "#23 is going to the finish" and they all cheered for me. I really felt even though I had run 47 miles like I was floating those last 3 miles. I saw Caleb, the most fantastic RD, right before my last running of the pier and I yelled to him "Caleb I am finishing this thing" He just laughed. I loved my last running of the pier as there was such an amazing feeling as I passed runners, and people just on the pier itself who knew we were about to finish 50 miles. One fellow 50 miler and I high fived as I was heading back. Another highlight was the old gentleman who had been on the pier all day at the very end fishing, and who had stayed on to watch the runners. Each lap he would say something encouraging to me like "your almost there girl". As I approached the pier for the last time I told him "You are not going to see me again" to which he replied "GOOD" I laughed all the way to the finish:)))

It was a great day. A great race. My official finish time was 10:57:15!!! I was awarded first female!! I was beyond excited:). I got an awesome finisher belt that I am proudly wearing in picture on my home page and won cool Princeton Tec headlamp, that I am holding, for overall win. Even with the challenges on the first 2 laps I just loved every minute of the this race. Post race I was treated to an incredible foot wash by Carey Lyn and massage by Bruce Choi that helped my recovery tremendously!! They made me feel like a rockstar. Thank you both so much!

Thanks to Caleb Wilson for putting on such a great event and for all the extra touches that another runner understands. Also thanks to Susan Anger and Wayne Wright for AS2. I just loved your enthusiasm and support. I was so inspired by all the runners I met this weekend but especially my friend and 100 mile finisher Bambi Pennycuff, who showed joy all the way to the end of her race. Anytime I thought I had far to go I just thought of the 100 milers who were cheering me on. Thanks also to my friend and another amazing runner Bradford Lombardi who probably unbeknownst to him inspired me to reach higher. I really had a lot of laughs with Justin Radley and Jill Patrick Bunnell and am looking forward to more in the future. And enjoyed meeting the infamous Grant Maughan. Congratulations to all who put their toe to the line that day! I LOVE ultra runners!

I would not have done as well, or had as much fun camping without my fabulous support group of one Jessica Long-can't thank you enough! A big thanks to my sponsor Pearl Izumi/Running for their awesome gear. I was comfortable with no chafing in their fly inrcool shirt and fly shorts. My Emotion M2's were amazing both on technical trail and road. Finally thanks to Clay Wilson, Natalie of Green Acres, Flagler Chiropractic, Fuller Chiropractic, and Flagler Beach Natural Medicine for getting this body ready to run 50 miles-it takes a village:))! Lastly, thanks to my family who always are a source of inspiration. We did it! Now time for rest and wine:) Until I run again. Peace Out!

Great Day and Results at the Citrus 50k!!!

by Dawn Lisenby on 03/25/14

"I had the most amazing day at the Citrus 50k on March 16th with my friends and athletes Carla Cellini and Nena van Dalen. After an early morning ride over at 3:30 am with Carla, and 2.5 hrs of sleep, I was off on my 50k at 7:15 am. Lost my new sunglasses in first mile. First ten miles of trail were beautiful and conditions were nice and shaded and still felt cool although was 60 at start. As started to feel really good at mile 15 the weather began to get hotter and trail was completely exposed. With smart racing tactics in beginning was able to pass many struggling runners during last 10 miles and finish Overall Female in a 50k PR in 85 degree temperature!!!
My athletes did great as well, Carla finished 1st in AG at 10 mile race and Nena finished her first trail race ever and proclaimed "that is much harder then running on pavement and much better:) Someone found my missing sunglasses and then had great lunch with girls where Nena gifted me a most beautiful bracelet for as she put it "being awesome and changing her life". Day came to a close with an incredible dinner with friends and my favorite beer Guinness. Really a top 10 day. Thanks to my sponsors Team Pearl Izumi - Florida and Infinit Nutrition. Also thanks to Kip Koelsch for putting on a great race! And my incredible practitioners Clay Wilson, Flagler Beach Center of Natural Medicine, Natalie at Green Acres and Fuller Chiropractic. Seize it Live it!!!"

New Site

by Dawn Lisenby on 02/12/14

Very happy to have my new site up. It has all the current info on upcoming clinics and pricing for my training programs.

Reflections On My Year of Race Results in 2013

by Dawn Lisenby on 01/20/14

Reflections on my year of race results in 2013:

3 greater than 26.2 mile races with top 3 AG placement in all
1st overall win at Ecco Agro Trail half marathon
6 overall masters wins in 8 trail races b/t 5-10k placing 2nd in other two
Overall winning team in Oceans 50 Relay Team I coached and was a member of

To what do I attribute a very successful year of running to for a girl who was diagnosed with a labral tear in her hip and told she would not be able to run long distances anymore in 2010 to (in no particular order):

1. My amazing sponsors; Pearl Izumi, Infinit Nutirion, Hammock Wine and
    Cheese   Shoppe, Flagler Chiropractic, Flagler Beach Center for Natural Medicine
2. Consistent running specific strength work.
3. Structured training plans-Lydiard specific
4. Form drills and exercises to keep my running gait efficient.
5. The gift of coaching an amazing and talented group of runners that allows
   me to focus on my passion-running and who continue to achieve fantastic results.
6. The most gifted hands of Clay Wilson? ART practitioner extraordinaire.
7. My massage therapist Natalie @ Green Acres.
8. Acupuncture from Flagler Beach Natural Medicine,
9. Low carb, high fat diet:)
10. The inspiring running friends I have made in the ultra community who
      continually amaze me with what they accomplish and drive me to reach higher
      with my goals.
11. Foam Rolling!!!
12. The support and love of my family.
13. Gods Love.
14. I love running:)))

This post is merely an expression of thanks for all of these things and a hope for their continuance in 2014. Happy Running!!!!!!!!!

Dawn Lisenby

ACSM-CPT
Certified Newton Level I Running Coach
Certified Lydiard II Running Coach
SIYI 1000hr Yoga Instructor

"If you listen to me and you believe in me, I'll get you where you want to go and also where you think you can't go"

- Mihahly Igloi

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