2024 Fire Tower 50k Race Report

 Saturday October 5, 2024, 7am start

This was the 4th running of the Fire Tower Trail Races 911k, 35k, 50k, and 100k) and my 3rd event, including my solo self-supported run here back in 2020 during COVID. I came back last year and returned again!

My training after the Black Hills 50k was initially not terribly satisfying as it took me 7 weeks to get back to Afton with longer training runs. The 3 long runs (18-20 miles) were fine and I had an absolutely great final taper week with no phantom (or otherwise) pains.

One additional 'challenge' for this year was that I was taking my daughter to a general admission ( = standing) concert in Minneapolis the night before the race (got to bed just after midnight) with a 4:15am alarm race morning. And then After the race, was taking her and another friend to another general admission concert (more standing) that evening in Minneapolis!

So I go up to St. Croix State Park at 6:20, got my swag (another beanie, sticker, buff and patch, and my bib) and after a toilet stop, waited for the start. I didn't have many expectations, just hoping to maybe break 6:30 and improve on my 6:47 from last year (my 2020 6:07 wasn't even in my head) and my laminated 'cheat sheet' with my 2023 splits was helpful. Temps were somewhere between 42° and 47° to start, but not chilly enough for gloves or a jacket. It was going to warm up and have some wind eventually.

Instructions

Pre-Race

After a few words from the RDs (including a warning not to leave your keys in the drop bags as there was no timeline for them to return), we started off and I quickly got into my pace, just chugging along. Even with a larger field (~116 vs 75 last year), it thinned out well enough with a few people nearby. The first 2 miles are sandy with ruts as it is also a horse trail (didn't see one horse today) and I found some quietness as I ran. We hit the road, turned and then onto a wide grassy trail. 

Aid Stations are generally pretty frequent, and I hit the first one at Gate 31 (Mile 3.5) in 33 minutes - already almost 4 minutes under last years time). Didn't stop, so I passed a good number, and began again a day of flip-flopping with faster runners who spent more time at the aid stations. Took a vanilla Gu and stayed on cruise-control. I did talk with one guy for a mile or two leading up to the fire tower, which was nice. 

Got to the Fire Tower (mile 9 in 1:31) and went right up - had to wait here and there both directions as others made their way but it wasn't taxing at all. It was a nice clear view as I grabbed 2 quick photos and headed right back down. Grabbed a bag of chips and a Milky Way and was out of the aid station after less than 5 minutes total. 

zero clouds!

headed back down

Settled back into my groove and plodded on. This section was ~5.5 miles to the halfway, Overlook/Gate 25 aid station. Never had company to speak of, but was generally in eyesight of runners. I did have to yell at one guy who went right past the orange flags and turn-arrow...he heard me and turned around. We've all done that - I know I have. So we made our way down the road, some trail and onto some rooty/rocky singletrack by the Kettle River. 

bridge view

Would see this runner many times as we passed each other over and over

Bald eagle through here avoided the camera

I was surprised when my legs started to feel the miles before the halfway, but I pressed on and made it after 2:39. Took under 5 minutes to sit and fill my bladder with 1.5 bottles of Gatorade, grabbed some grilled cheese and chips, and headed back onto the singletrack trail along the river, headed where it meets up with the St. Croix River. I knew last year I lost some time through here as the grassy trail becomes uneven, and I did again this year, but I was still able to run more this time around. My right IT Band flared up for the first time in a Long time, so I tried to ignore it as much as possible. (Walking felt fine though)

   

Swans!

This 5.1 mile section always takes longer than I'd like, but hitting the road and turning at Gate 25 means you're close, and I made it back to the Overlook aid station in 1hr (3:30 total). 

This time, I was there only 2 minutes as I drank some of my leftover Gatorade and grabbed more grilled cheese. Back down the road and turned for the long 7.5mi section to the last aid station. This is when I started to think I could break 6 hours. I was always ahead of last year, and by this point, 26 minutes ahead of last year, and I walked pretty much the whole rest of the way. 

This section has a variety of terrain, but it is mostly grass - uneven, with longish grass, but I was determined to run as much as possible. My IT band wasn't too bad, just tired legs. 

I kept pushing and still was ~near other runners on and off, which kept me motivated to move, even on the dirt section.

Last stretch to the final Aid Station at Gate 31

After 1:33 for that section, and 5:12 overall, I now had less than 48 minutes to go the last 3.4 miles. (didn't stop at the Aid Station this time either). Seemed pretty safe as I was still doing a run-walk, and I still can walk pretty quickly. It was about 70° at this point with the sun overhead - but I kept moving.

I did keep checking the Avenza app to check my location in relation to the road crossing, as I knew it was about 5 minutes from there to the finish. It'd be close, but I was still confident. 

Hit the last dirt section, safely crossed the road, one last photo from an on-course photographer, and I made the turn to the finish. Finish running it out and crossed the line in 5:55! My fastest 50k since Afton in 2015.

Great post-race food of cheese burger, chips, and coke (and hostess cupcake for dessert) that I ate under the shade of a tree while I cheered on other finishers (and 100kers making their turn around).

5:55 finish!

Dining/Resting spot

(Start) Finish area

Post event - didn't feel too bad for the evening concert (and stayed awake), walked some on Sunday, and after a run/walk on Wednesday, decided to let my IT Band heal and only walk (and use the rowing machine) for another week or two. Practically zero muscle soreness to speak of after 36 hours. :-)

This makes ultra #37, and 51 marathons or longer. 

Some images captured during the event from Cary Johnson, Mike Wheeler, and Jason Linn - Thank you!

(And also thanks to the RDs and all the volunteers - we couldn't / wouldn't want to do this without you!)

Last stretch

Before the Fire Tower

2024 Black Hills 50k Race Report

 Black Hills 50k Race Report

Held Saturday June 29, 2024 in the Black Hills of South Dakota, my first race in SD and my 2nd time to the Black Hills. After my initial visit and hike there on this exact day in 2017, I knew I wanted to come back! 

Training had gone very well - maybe my best training cycles for a 50k I've ever had...made it out to Afton State Park (MN) 9 times in 10 weeks (after not going there for a run in 4 years), site of the Afton Trail Run 50k which I've done twice. Good hills to train on, and seeing the elevation profile of the Black Hills, I would need it. 

Total Climb: 3891', ~5000' descent

I did 4 runs of over 19 miles and all of them felt good. I was ready....except my week-of phantom injuries showed up again. The week before the race, my foot was sore, enough that I was limping a little at work. Didn't feel it during my 2 weekday runs, but even up until the night before walking to dinner - it was there.

With the start of a family vacation, I drove us the 9 hours to Sturgis on Friday, where we would leave from Sunday for the Rocky Mountain National Park area for a week. Made it to the campground for packet pickup, and bought a couple older shirts for $5 each, had dinner downtown, and settled in for the night in Sturgis, about a mile from where the buses would drive us to the start. Because of my foot issue, my wife offered to drop me off and I took her up on it.

Got the bus at 6am, arrived at Dalton Lake Road around 6:45 for the for the 8am start. I had 2 Gatorades in a bag for the halfway drop bag, saw a few 100 milers come through who started Friday morning, spent half an hour in line for the toilet, coming out in just enough time to walk down the road for the start, in a very nice 51° temp.

 

I began not near the front, but towards the front, and after a hundred yards on the road, we turned off onto the trail and almost immediately started the first climb. I ended up in a good position after allowing a few people to pass me, so there was a decent gap back to others. I was still pushing hard and my heartrate rose quickly. Much of it was runnable, but at ~4 miles log, I walked plenty and needed to just to get my heart back down. It takes a while to get my legs, and after maybe an hour, I started to feel better, maybe coinciding with about 2 miles of downhill. Had a little company on this section at times along single track and logging roads.

 

 

It was 7.5 miles to the first aid station at Crooked Tree (no crew access), and I hit it in 1:20. Others had stopped but I moved right on as I had my UD vest bladder filled with water. I was taking a vanilla GU gel between every aid station, so every 45min or so. I ended up flip-flopping with mostly the same people every aid station for the whole race.

No sign of the foot trouble leading up to today, and it never would materialize...go figure. Headed in to some rolling hills, and more climbing, passed the 'crooked tree', and headed toward the 5 stream crossing in less than a mile.

 

The Crooked Tree!

The water was non-existent on the first four, just rocks. 

The last of the 5 had just a bit of water...

Made it to Elk Creek Aid Station in 1:13, and in 2:33 overall (6.5mi split, 14mi overall). I had a drop bag of just Gatorade (grape) that I filled my bladder with, Took about 6 minutes there and grabbed a few bites to go. There were a good number of runners there, but quite a few would pass me back (again).

The biggest/longest climbs were behind me at this point, and there was more running under the sun on the 2nd half as well.

 

The next section to the Bulldog Aid Station (no Crew access) was 6 miles, taking me to mile 20. The last 2 miles were uphill, and I got there in 1:36 (4:10 total) and I did not stop. It was super quiet there as I grabbed a PB&J quarter, a cookie, some M&M's and some chips. 

Legs were getting tired from mile 20-24 but I was still running downhills. Took a minute to get a rock out of my shoe along the way. Legs wanted to cramp up as I did, but it was fine. Texted with Elenia some so they could meet me at Alkali Aid Station at mile 24.5.

Overlooking the Black Hills National Cemetery

Got to the Aid Station after another 59 mins for the 4.5mi section (24.5 mi total in 5:09) and met up with Elenia and CeCe. Had some cookies, coke, added some more Gatorade to my bladder, and left after another 6min break.  

Stuffing my face at the Alkali AS

Headed up the next hill with someone and eventually met up with a 100miler and their pacer that was moving well and knew the course. I passed them once we hit the bike path for the last mile toward the finish line.  

Continued as I had been for the last few miles with a walk-run, and CeCe ran into the finish with me! 

I had been pushing to finish under 7hrs and I knew for the last 5 miles or so it would be close, but I did it: 6:56! I was very happy with my time and sat nd watched some more finishers come in.

Other random notes:

I picked up a decent amount of trash for a race. I was concerned about poison ivy as I do have a sever reaction to it, but it never materialized. I did treat myself with Technu post-race. Toes were a little tender as I kicked at least a dozen rocks the last 5+ miles, but never fell - so that's something. Right heel was a lttle tender also on the sides, but that was also minimal. I recovered well - walked fine Saturday night, and even with a 6 hr drive Sunday to Colorado, felt 90%. Our week ahead ended with about 20 miles of hiking, with good elevation change, some at 10,000+ feet) in the Rocky Mountains was a perfect was to recover!

2023 Fire Tower 50k Race Report

2023 Fire Tower 50k was held on Saturday October 7th at St Croix State Park in Minnesota. After running this virtually (on course and self-supported) solo in 2020 during Covid, I wanted to come back and run the real event.

After my bone spur issue in 2022 and into this year, I started back running in August, anxious to get an ultra finish and continue my streaks (marathon distance race annually going back to 2008 and yearly ultras going back to 2010). I got up to a single 13 mile run a month before this event (and averaged almost 30 mi/wk for 6wks), and believed I could run a portion and hike the rest of it. That was my plan.

Pre-race photo

Race day was cloudy and 42° at the start - ideal conditions for me at the 7:00am start. Set out a drop back for the halfway point (we'd hit it again at mi. 20) and started out at a comfortable pace near a small group. Wasn't long before it was just me at my own pace. 

Skipped the first Aid Station at mile 3.5 (37.:01) and continued toward the Fire Tower at mile 9. 

Fire Tower!

Had a view this year!

Shared a mile or three with these two!

Got here, mile 9, after 1:39 (5.5 mi section in 1:02), still running well. Going up was fine, and shared the top with two others I had ran with leading up to it. Took a few picts and was glad to have a view this time around. (My 2020 "race' had No view with clouds blocking everything). Including a pit stop, it added about 7 minutes to my time. I joked about going up second time with the AS volunteer, but they said only if I was doing the 100k. Headed out for the next section which included some of my favorite trails in the park along the Kinic River.

Kinic River

Favorite miles by the river!

Headed toward Overlook/Gate 23 AS

I had hoped to get to the Overlook/Gate 23 AS at mile 15 being able to run, and I mostly accomplished that. I got there after 2:59 elapsed. Took 5 minutes - refilled my bladder with Gatorade. I had brought my old trekking poles, and planned to pick them up at Mile 20 when I came back through. Slowed down significantly and was content to power hike starting about mile 19. 

Got back to the AS after 4:05. Had to empty my shoes of pebbles, had some coke and a grilled cheese and after 5 minutes, walked out, forgetting my poles. 

I felt decent after that - except my right knee was tender if I ran much. I cruised along, particularly after finding a great hiking stick that I used the last 7ish miles. I didn't see too many people, but did speak as people passed me (or I passed others). I skipped the last aid station (mile 27.6, 5:57 elapsed) and came in with someone else as we both trotted in.

Walking it in

The finish!

My finish time was 6:47. (4/8 age group, 18/39 gender)

Post-race

Recovery went fine...hamstrings were sore for a few days, had one blister due to a rock under my right heel, and was practically 100% a week later (although I did have some right knee soreness on and off for a few weeks leading into a very warm winter!

(This was written in May 2024 based on my notes)