2020 Icebox 480 Race Report

Nov 7th 2020 was the 8th running of the Icebox 480. This is an 8 hour event (480 minutes) run on a loop in River Falls, WI. As the pandemic is still raging, it was managed a little differently this year, but it all seemed to go off without a hitch!

distanced aid station spots

My original plan was to run 4 loops, as this is typically a 7mi loop. I wanted my marathon+ distance, for my 45th race of that length, and 4th in the previous 4 months. I was feeling pretty comfortable about that, at least the first 3 loops! The week of the race (or so), a course adjustment was made due to construction/erosion, and the new length was 6.31mi/loop. This meant I now had to do 5 loops. Not that many more miles, but mentally, it had me discouraged. I knew I'd be fine though and get my 4th finish of this race. 

Almost ready to start

One major change (pandemic) was the course was open to start running from 6am-8am. You'd have your own pit area and a marker to keep track of your own loops/times. I chose to start at 7:30am (right around sunrise, so I could avoid use of a headlamp). Temp was 57 degrees and it was to be cloudy day, warming to 65 by the end of my run. 

Not a bad day to run!

Arrived around 7am and set up my aid in my pit spot (spread out and numbered in the field adjacent to the trail entrance). A few were already running as their headlamps could be seen in the trees. I set out my water, Gatorade, roller, and had my snacks and extra shoes handy. Decided to run with a handheld the first loop, before swapping it for my vest/bladder. Walked up to the start at 7:29, and started at 7:30 with one person right ahead of me. We'd swap places a few times these first 2-3 laps. 

Legs were a little tired, but felt better toward the end. Course markings were perfect. The one spot I missed on the first loop last year seemed even more silly, as I realized I took a sharp left turn (almost 180 degrees) instead of continuing straight. I did miss one little path, that dipped around a retention pond (?) instead of going straight alongside it. It may have cut off a whole 20 seconds. Oops. ;-)

The course skipped the middle aid station section, and also was re-routed to bypass the curving bike-ramp. We ended up running just below it. Instead of the typical 1:10 first loop, my time was 1:05. 

Swapped my handheld for my vest, and got back out onto the course in about a minute. Felt pretty good for loop 2. Saw a few people, but like the whole day, pretty much ran solo. No issues for this loop, finishing it in 1:09 (2:14 total) and did Not stop at my aid station. Circled my loop #, wrote my time in the spot provided, and went right back onto the trail. 

Loop 3 was definitely slower going. Hips were getting tight. My ankles had some soreness. Toes were tender at the end of the loop. I had been having ankle issues for a while, but doesn't really show up until I get around 15miles in to a run. Came in the aid station after 1:19 (3:34 total). Took ~5 minutes to add Gatorade to my bladder, eat some chips and PB&J, and a sip of coke. 

The hill at mile 1 of the loop

Loops 4 and 5 were mostly walking. Legs just didn't have anything. Loop 4 in 1:36 (5:10), with a few minutes for food/water. Re-laced my shoes at some point, realizing a little late that that was likely the main reason my ankles were sore. (I never thought to re-adjust them once I stopped wearing my orthotics after last year. Doh!). 

Loop 5 was All walking, and right knee soreness kept me from running even the downhills. It was a nice day to be outside though, so there is always that to reflect on. Nothing to do but keep moving forward.

Nice fall day!

Finished that loop in 1:36, for a total time of 6:52. Should have been about 31.55 miles. My phone app (granted not the best for this sort of thing, but all I have) showed 27.1mi. Either way - I got my miles in and completed another one. Now up to 136.55 Icebox miles.

Knowing my fitness for this distance was lacking these last 3 hours left me a little dejected. I did better with these races when they were 2-3 weeks apart. This ended up being 6 weeks since my last race, and I knew that was pushing it without some longer miles. (One half-marathon distance wasn't sufficient! - I was right!). With the pandemic and travel not happening, I was just fine with Not running the next race I had scheduled - another Harbison 50k January 9th. 9 weeks meant I should do some 'real' training, but I just wasn't feeling enthusiastic at the moment. Stay tuned!

(Footnote - took a few days off with sore shins - that's a new one for me, and some back soreness, I guess from my bladder as it was a bit higher up on the sides? Then, seemingly back to normal the next weekend).  

2019 Icebox480

2019 Icebox 480

Lined up for the 7^th Icebox 480 on Nov 2, 2019, my 3^rd time running this event in River Falls, WI. After getting 37mi back in 2015, and 40 last year, this year my plan was to run four of the 7-mile loops and be done.Getting my 40^th marathon or longer finish was my only goal.

Pre-race

At the start, it was 33° (and stayed there the whole day, with some flurries for while later on) and once the faster runners started off, there was a lull with people kind of looking around to see who else would go – so I did. It worked out perfectly, as it soon thinned out after only half a mile!

Loop 1 was somewhat eventful. Ran ‘near’ people for the loop, and followed 3 people off-course. I knew pretty quickly it didn’t look familiar. It was well before the aid station, around 3 miles in? (south-east area of the course/trails), and we seemed to follow the path to the left, with a corn field on our right.We ran around the corn field, then there was a trail arrow (like the others we’d seen, just no red flags at all while we ran) directing us back into the woods. There we saw red flags, coming up from the right, and continuing on to our left, so we kept on going, back on the real trail. At that point, I really didn’t know time-wide when the AS would appear, but came up on it after about 47mins total. I bypassed it (no chips or cookies, and didn’t want skittles). Went thru the downhills and finished lap 1 in 1:13 (within a minute of last year’s loop 1).

Grabbed some snacks (swiss cake rolls!! Chips and a cookie) and headed back out. Didn’t take any more than minute. Spent most of the next 3 laps running solo. I’d see people every now and then through the trees, but never ran with anyone.

Trails were in good shape, but there were a few slick spots. The fall leaves were nice, and got some cool pictures of the trail winding through all the yellow. Lap 2 was the correct trail, and there was an over-abundance of markers at one section (near the tower) that we either had not gotten to that point yet, or was added during lap 1. It was definitely more familiar.

Ran well during lap 2, and started loop 3 after 1:10 (2:24 total). I did take ~4 minutes to fill my bladder with Gatorade, take a pit-stop, use my roller on my thighs, and grab some snacks (more Swiss cake rolls – by far my favorite AS food of the day!).

Lovely colors

Lap 3 – walked more, legs felt a little heavier. Was nice knowing I was only running 4 loops and was more than half-way done. Came in after Loop 3 and spent ~3mins with some more rolling and more snacks. Got back out on the trail after 1:23 (3:48 total).

Last loop, I actually felt a little better. No pains at all, so that was good. Stomach was actually growling at me for food – which doesn’t happen often. Took my GU, and then later on, the Aid station finally had some chips, so that held me until the finish.

Lap finish-chute

Came across the line with a 1:28 loop (within 2secs of my 4^th loop last year) and stopped after 5:15 (about a minute faster than last year).

Thanked the Race Director, got some food (coke, some Excellent grilled cheese, chips, and of course, more Swiss cake rolls!). Have 105 miles in my 3 years running this race, and can see myself coming back here every year. Saw a few younger boys running, and not one young girl. In fact, if my 10 yr old daughter had completed one lap, she would have been first in her age group (20 and under). Maybe next year I can get her out there!

Finished with 28 miles

Start/Finish Aid Station! (SO GOOD!!)

Post-race: Some minor hips soreness the next day and a walk to the library, but was back to normal the following day!

Thanks to some volunteers - have some other photos:

initial conga line-but spaced out quickly!

Always fun! (but being Very careful!)

Out on Loop 3

Loop 4

2018 Icebox 480

6^th Icebox 480 11/3/18, River Falls, WI. Whitetail Ridge Mountain Bike Trail

This was my second time running this event (first was in 2015). Drove down with my neighbor and it was a bit chilly out (34°), but clear with dry trails. Picked up our bibs and hat/sticker at 7:15am (still before it was light out), set out our drop bags, and hung out in the car for another 30mins.

Pre-race

After a short announcement, with very little warning, we were all off! I began walking/shuffling for the first few minutes, until we were finally spread out enough to run. After a few more minutes, I was still going just a bit too slowly behind a few runners, so I moved ahead and it was much better – just a comfortable run out in the woods.

1^st lap: easy pace. Leaves down, good trail conditions (dry). Look at timing for aid station (~52min). Quick text to Elenia, refill with water and out after 1:12. Still ahead of Finn by 5min?

2^nd lap: Still good. Was going by quickly. Toilet, text, refill with Gatorade. Out after 1:16 (2:28 total)

3^rd lap: Hamstring start getting sore. Thought about telling Elenia to not bother, that I wasn’t going to run the whole time. Wondered if I would have to just walk the rest. Out after 1:19 (3:48 total)

4^th lap: slowed some, but felt no worse. Still moving well. Twisted left ankle early, but not affect run. Kicked a few roots (all day). Still 5-10 mins ahead of Finn. Out after 1:27 (5:16 total)

5^th lap: pit stop half way. Finn pass after mid-Aid station. Moving ok, but slower. Thought may do 1-2 laps. Felt rubbing on back of left heel-adjust shoe twice during lap. Try and change shoes after lap, Would not fit…put same ones back on (no blister at all). Out after 1:34 (6:50 total).

See Elenia/CC. Try and change shoes, not fit, so back out for short laps. Decide I want to run until time is up, with no pit stops. Loop times: 12:33,11:34,12:02,12:07,11:58. Wanted 40 miles, and got it, ending at 7:51:06. Missed going out for 41 miles by 3 minutes. Male/Female leaders flying for last lap. Male finished with 56miles, 8 seconds under cutoff, then collapsed.

(No other photos...didn't wear my vest - so no place to carry my phone!)

2015 Icebox 480 Race Report

7 November, 2015 - The  Icebox 480 was held at the Whitetail Ridge Trails in River Falls, WI. Pretty much some woods behind an office park - seems to be geared toward mountain bikes, but some good single track trails for running on too.
Got there about 6:45am for the 7:30 start. Was a little chilly at 34° as I got my bib, shirt, sticker and other swag, but by the time the start rolled around, I decided shorts was still the right move to go with my long sleeve technical shirt and orange jacket, gloves, Afton buff, one handheld and my 'old' Montrails. My newer Montrails didn't feel so well when I tried them last weekend without my orthotics, so I went back to the 'old' ones.
I realized right at the start in the parking lot cul-de-sac that I still had on my glasses (that I only wear for driving), so once we started and ran by the bag drop, I put them in my bag and got in the line of runners. To have over 120 runners, it spread out pretty quickly and moved well. After the first 2 miles or so, it was pretty thin already. The trail wound this way and that, had orange flags and tape marking any intersection - you really couldn't go wrong! First mile was completely runnable until the hill up to the 'top'. 1st mile marker was 2/3's the way up. Second mile was more rolling (the whole course just kept winding back and forth). The mile markers were 'painted' in orange on the ground and I finally noticed them at Mile 3. There were plenty of roots and rocks the whole way, and I had two good trips the first loop (and one more each of the next 2 loops, all with my left foot). There were two sections that went by fields/cornfields. Hadn't ever seen corncobs on a trail before! Mile 3 and 4 had some planked bridges to what I assume was to avoid some shallow troughs for runoff. We did come across a guy with a leaf blower clearing the trail. Another first for me at a race. At around mile 4.7 there was an aid station with water (and Hammer stuff). I bypassed it the first loop. The last two miles were quite runnable and you could open up on some of the downhills, especially with two sections of banked curved boardwalks and all. The last half-mile was flat and near a brewery (keg by the trail was a dead giveaway) before getting you back to the main aid station.
So the first 7 mile loop was fine - kept a 10-11min mile the whole way, maybe a bit faster at the end. Took a quick pit stop, swapped my water for Gatorade, dropped off my gloves that I had on the first mile, had an S!cap, grabbed some snacks (PB&J, chips, M&Ms) and headed back out. Time was 1:10.
I had run behind two people once it spread out and was content to not push it. Until we hit some downhills around mile 3 and I had to move ahead some. I followed one guy for some of loop one and ended up behind him again on lap two. We stayed somewhat close to each other the whole loop, and if he did get ahead, I'd close the distance on the downhills. I had to push a bit on this loop to keep up my 10min miles, The temps were fine, but being in the sun to going in the shade felt like a 10° difference. Wasn't getting 'warm', but did get cool every so often. After Loop 2, had the same aid fare, went back to water for this lap as I was alternating, and walked out eating with a lap time of 1:09 (2:20 total).
Was decent the next few miles but I knew I had slowed down some (as expected). Walked when I needed to and still ran a good amount. My feet were already getting tender, so I changed socks here too from Smartwool to my thicker Balega. Lap 3 in 1:20 (3:40 total)
Lap 4: At the mid-aid station, they had cookies. I took two and walked out munching. Nice surprise as I had brought a Gu just in case I get hungry mid-way thru a lap. This loop was not easy. I had been running solo now for much of the last 2 laps. My right hip and hamstring were both talking to me, but I was still able to run downhills without issues, My compression shorts (under my regular running shorts) were starting to annoy me, so I finally had an opportunity by the cornfield and stripped off both pair of shorts to remove the compression ones. Managed it without another runner coming up, or falling over. Not sure how much the cookies had to do with it, but I felt really good for some miles after that - no leg issues for about 4 miles! After grabbing my usual aid, I saw grilled cheese and swiss cake roll slices. Took one of each and soon wished I had taken more of the warm grilled cheese! Yummy. Lap 4 in 1:29 (5:10 total)
Lap 5: Another solo lap. Passed a few while I felt strong early on this lap, but struggled for three miles in the middle here with right achilles soreness. Was still able to do 13:30 miles. Luckily it felt better by the time the 'downhills' came up and felt good going into the aid station. Lap 5 in 1:32 (6:42 total).

The website says:
The race will end eight hours later at 3:30 PM. Once you come through after 2/2:30 pm you will be directed to a short course of 1 mile loop where we will track your remaining distance till 3:30 pm

My laps and mileage (and my wife/daughters arrival times) were planned on the mile loop opening at 2pm. I came in at 2:06 or so and they asked if I was going back out. "Yes, of course, where's the one mile loop?". It doesn't open until 2:30. What?! So then I had to make a quick decision - go back out for the 7mile loop and push to run it faster than ~1:24 (and miss seeing my family) or only be credited with 35 miles, or wait around for ~26 minutes for the 1-mile loop to open. There were alot of people around and I realized they weren't done, but also waiting. I waited too. (If I had known that the time was going to be 2:30, I may have pushed a little more before then). Saw my wife and daughter as they pulled up, rested a bit and ate some more snacks (grilled cheese!!). A few minutes early, they said Go! and we were off again. Within a quarter-mile, it was thinned out completely. I was behind two others the whole loop and we ran the whole thing. Only as we power hiked up the hill to the turnaround (much shorter up the hill this time!) did the female runner and I distance the other guy we were with. She was the lead female and had done 42 miles before the mile loops. We did that mile in 11:10. We didn't stop and ran on to do the loop again. I had decided to stop after that loop. I hadn't thought I'd be able to run that fast, so I didn't realize that 40 miles was still in my grasp until much later. I told her she could easily do 4 or 5 of these loops but I was done. I felt good and didn't have anything in particular to prove to myself. My goal (outside of 40) was 36, so I was very happy with 37! That last mile? 10:00! Crazy...
(Realized Sunday why my feet had hurt so early. I didn't just put on my 'old' Montrails, but my 'oldest' Montrails - that had tread missing and had been relegated to mowing shoes for about a year. Oops!)
Post race: Felt fine. Normal tenderness on right hip/glute, shins felt it on my 4 mile walk Sunday too. Normal gait though. Tuesday - 100% and will run Wednesday. I seriously need to do yoga again - my hamstring issues are annoying...
Forgot my camera the last big loop....so this is it!

Thanks Shawn Severson!

Hill @mile 1 of loop