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)

2022 10th Icebox 480 Race Report

Saturday November 5, 2022 was the 10th running of the Icebox 480 (or new for this year, the Icebox 240). I had signed up for the 8 hr event (not the 6 hr) in River Falls, WI. I had run this event in 2015, and then from 2018-2021. 

The year training-wise was not great. After Harbison, there was snow and cold and I used the rowing machine more than I ever had for a couple of months. Ramped up my running mileage starting in April, but in early June - had an issue that ended up derailing most of the rest of the year. Was doing my normal 2 loops 97.1mi) around Lake Phalen and around mile 6, just under my left toe became really sore. Hadn't ramped up too much or too fast, didn't recall stepping on anything. Hobbled home, felt fine walking two days later, biked and rowed that week. Seemed ok -and ran 10.3 2 weeks later - no issues other than a sore hamstring, nothing bad.

The following Friday (June 24th) - same issue at mile 6. Little more time off, walking without any issue, and two runs later - again after 3 miles. Bruising all around the left big toe each time - pretty significant.

Biked, rowed, and hiked for July. Drove to Chicago for a wedding in early August and at my cousin's house when the bruising and soreness (nd swelling) returned just while in their place. Stopped by urgent care on the way back in St Paul the next day and got x-rays that showed nothing. 

In Sept and Oct - hiked, rowed, and ran some single and a few double loops around the lake. Honestly - forgotten about my toe.

Pre-Race

Back to the event - this year's event still had the flexible start times (6am-8am), and I started at 7:40am, waiting a little after the 6:55am sunrise. It was chilly at 37° and I started out with my standard gray Harbison t-shirt, light blue jacket, long tights and running shorts. Ran the first loop with just my handheld water bottle and finished the 5.65mi loop in 1:02. (Course was shortened due to some trail work). Took 2 minutes for a pitstop and swapped out my bottle for my UD hydration vest (with water/Gatorade), and headed right back out. Legs felt OK. 

My plan going in, due to my being undertrained - was to run 2 full loops, then power hike the next 3 loops in order to get just over 28 miles. Then possibly - do one more loop (for 33.9 miles), and maybe squeeze out two more 1-mile loops to get 35.9 miles and get over 200 total lifetime Icebox miles! I felt that was very possible.

That lasted about 52 more minutes and my left toe became sore. oh yeah - I forgot about that...oops. I walked the rest of the loop, and my foot also became sore from my gait change. There was no reason to continue and I ended at 2 loops, 11.65mi after 2:15:19. (I was thankful I had done the Harbison 50k race in Jan and get that ultra finish for 2022!)

First race I had not 'finished' what I had set out to do, even if it did not count as a true DNF. 

Swelling dissipated after 2 days although the bruising lasted 5 days. Oddly - I crewed my brother for his 24 hour World's Toughest Mudder event the following weekend in Atmore, AL (near Pensacola, FL) - walked about 29 miles, and had No issues. None.

I did see other doctors at different points, until one finally took one look at the original x-ray and said oh - you have a bone spur, and combined with arthritis in your toe - is causing this. Put up with the pain as you can, but nothing can really be done t=right now as it's not interfering with your daily life. Whatever...

Rowed more than ever (over 250,000m total for Apr/May), gained weight, and didn't run for 5+ months.

(Found my pictures!)

2022 Harbison 50k Race Report (Virtual, self-supported)

The 12th running of the Harbison 50k was to take place on January 8, 2022 down in Harbison State Forest in Columbia, SC. With COVID-19 (omicron) still rampant and travel not high on my list, utter lack of training (slightly due to stretches of below zero temps here in St. Paul, MN), and some anxiousness surrounding my ankle tendinitis, I had No plans to run this race - in-person or virtually. I had marked it off my list, resigned myself that my 10 finishes was good enough. 

But then, the night before the race - my friends posted about the race. The Race Director posted about the race. I commented. RD said just run 50k here this weekend and it'd count. Hmmmm.....so, at 8:09pm, I registered and got my things together to run on Saturday. I had never done that before, so why not see what happens, expecting to walk most of it. Found a Gatorade in the fridge. Gathered my running clothes, and planned my nutrition. Temps were to be from 19°-27° with some wind [this after a temp of -17° Friday morning], so not bad at all. 

 I slept in on race day as I had a meeting scheduled that morning from 9-11am. Left it just before 10am and got ready with 2 layers everywhere Started out for my 9 loops of Lake Phalen (and 2 pit stops back at the house) at 10:08am. I broke it down in my head as three sets of three-loops. That worked out very well for me. 

Paths were more slushy than I expected, as they are usually cleared of snow. We'd had 3-4" the last few days, and with the temps brutal, I was a little worried about ice under everything. Turned out there was no ice to speak of, 2 short sections that felt like running in soft sand, and much of the rest had a thin layer of slush. Some places were down to pavement, and it improved somewhat over the course of the day as it warmed up (although the sun never appeared through the clouds). 

 This is the same loop I have run since I moved here in 2015. Pretty flat, 3.1 mile paved path around a lake that used to provide drinking water for St. Paul. During the winter, the bike path (partially separated from the walking path) is typically plowed. Direction is meant to be clock-wise. The lake is laid out north-to-south, with residential along the whole east-side (but no houses are waterfront anywhere on the lake, all separated by a road). West-side is adjacent to a golf course (doubles as cross country skiing course in the winter, or rather, when there is snow. Golf is played no matter the temps if it is clear). Another note - other walking/bike paths connect to this that go on for dozens of miles, but I generally stay on the lake loop. 

Set 1 (loops 1-3): Took a very comfortable pace out as I had not run in over a week, and since 12/8 (after ~3wks of ~30miles each), had run a total of 18.6mi. I was hoping for the first loop to be runnable, and it mostly was. I walked a bit more each loop, just a little bit, but was happy to still be moving well after the first ~10.3miles. Loops were 30:53, 31:44, and 33:14. Back home in 1:46. Took almost a 10min break as I ate some pb&j/chips and refilled my water bottle, and added a 2nd bottle with some Gatorade/water. I had meant to go out on loop 1 with 2 bottles, but realized I forgot one as I got a block away from my house. It turned out fine.

Set 2 (loops 4-6): Walked more and more each loop. My left front ankle/shin became sore mid-way through, and my right IT Band started up when I ran toward the end of the set. Loops were 39:09, 41:05, and 43:34. (I can generally walk a lap in good health/weather in ~43min). Last loop was obviously mostly walking. Plenty of ice huts out on the lake - about 12. I also saw one person with a 12-15" fish he'd just caught! Back to the house in 4:13 (2:16 for set 2). Took 13 min break at home for more of the same: pb&j, chips, and refills. 

Set 3 (loops 7-9): Walked the whole set of three laps. The 2nd toenail on my right foot was getting sore.  The top two joints don't bend much after dislocating/breaking it playing softball back in 2002.  I knew I'd finish, and it did get tough the last loop, but I was trying hard to beat 7hrs. I knew it'd be very close, so I pushed more and more. I even used my iphone music this last set, but my one playlist on there was pretty bad for exercise (I never listen to music when I run, but I have been putting playlists on my phone to listen to during work, and have been adding my albums alphabetically in ~400 song sets. I'm in the E's and F's). Coming around the south part of the lake, with a half mile left of the lake loop and a half mile home, I knew I had time for a pit stop as I ducked into a port-o-john. At least, I hope I had timed it right after ~7 years making ~1500 loops around the lake! Loops were 43:13, 47:06, and 48:12.

Turns out - I did time it right. I got home after 6:59:15 for my 11th Harbison finish (2:35 for set 3).

Whew. Kept telling myself on each set that I had 1 or 2 more loops, then it was back home. Never looked farther than that - just loop to loop to get back home. Now that I know I can do this without planning, I hope not to have to do it like this again. 

Ankles and knees were bad that evening. Will definitely lose that toenail. Felt a good bit better the next day actually, with some back soreness added in. Could start to feel my thighs/quads a little after 2 days, but by Wednesday - I was back to rowing (too cold/icy to run outside again after another 2-3").

 

2021 Icebox 480 Race Report

Saturday November 6th, 2021 was the 9th running of the Icebox 480 - an 8-hour timed race on the Whitetail Ridge Trails in River Falls, WI. A 7-mile loop to be run (and completed) as many times as you can (or want to) in 480 minutes. No partial laps count. 

After my last race in January (Harbison 50k), my running was up and down for a few weeks, and then an ankle issue popped up, my thoughts were either a stress fracture or tendinitis. After replacing running with rowing starting in March, and going through April (I hit 1M meters for my lifetime), and Still having minor issues, I decided to see a dr. Inconclusive x-rays, and 6 weeks in a walking boot. Five weeks later (mid-July) with just some biking and walking, I started PT. Continued biking and walking, and 2 weeks later (July 25), ran for the first time since March 21. 2 weeks to get to 5mi running, 3 more weeks to get to 7.5mi. 3 weeks later, all while doing PT, I was still having twinges of ankle pain (all very minor, still more of an annoyance). I decided to stop doing PT, and continuing to run my 4-7 mi routes. 6 weeks later, my ankle pain was gone. 2 weeks later was the Icebox 480.

My intention was to run a lap, or maybe even two depending on my fitness, and then keep moving until I had my 28mi.

I choose to start just before the sun rose at 7:53am. It was late this year as the time change was the following morning. A flexible start time was allowed between 6am-8am due to COVID-19 still being a consideration. It was 43° as I took off (alone) at 7:36am, not needing a headlamp. Perfect for shorts, t-shirt and my jacket, and one handheld water bottle. Wore my calf sleeves too (and still have to think hard about whoch direction faces front!)
1st loop was uneventful, ran alone, and tried to pay attention to certain locations with respect to times - that worked out well for me last year to know how much longer I had in each loop. 

Came into my pit area (at 1:12) just outside the trail entrance, out in the small field, and swapped out my water bottle for my vest/bladder and grabbed a bag with chips and part of a pb&j. Pit time was no more than 2 minutes (I'm pretty efficient most of the time) and legs were good. 

2nd loop, I was behind a group of 4 for quite a while, but my left hip flexor started aggravating me in the 2nd half of the loop. I was still doing ok, but it was starting to slow me down, and I came into the pit area after 2:33 (2nd loop of 1:21). Another 2min pit stop to grab another pre-made baggie with pb&j and chips. I was halfway to my goal and felt pretty positive it would happen. 

Loop 3. Pace still slowed down and was just behind two other runners for a while (Ed & Maria). My left hip and right IT band started up on this loop. Got back into the pit after 4:07 (1:33 for that loop). Took 5 minutes or so to add Gatorade to my bladder, make a toilet stop, and grabbed another baggie. Had some coke and took a swiss cake roll as I walked out to start my last loop. 

Again, I was mostly behind one person for a little while as I mostly shuffled/walked the loop. My IT band was the major issue, not allowing me to run for more than 20secs at a time. I'm a fast walker, and finished the loop in 1:43 for a total time of 5:50:36. I sat on the bench with two others who were done as a couple people tried (desperately) to get me to go do one more loop. Their appeal did not work and I was just glad to get my 28 miles in. [Thinking later - the appeal they should have used, was that if I had to stop running after today, would I be satisfied with stopping while I could still go out for more. I may use that for myself next time, because I certainly could have done another loop in under 2:10.

I now have just over 164 Icebox miles. :-)

My hip, knee, shins, and lower back were sore for 2-3 days and got back out to run on Thursday.

2021 Harbison 50k (virtual, supported) 1/9/21

The 11th Harbison 50k was held on 9 Jan 2021 in Columbia, SC at Harbison State Forest. I have run all but one of these events, missing 2019 due to an injury. I was planning on traveling down for this event to get my 10th finish, but due to COVID-19, I decided it would not be wise. The race director (Matt) was gracious enough to allow me to run this one virtually. Honestly - immediately after my Icebox 480 event, I was kind of looking forward to taking a break and skipping this event. Once Matt made the offer though, I committed to doing it (and I am glad I did!).

Weather leading up to the race in South Carolina was looking great temperature-wise (32°-52°), but of course rain the day before would make it a bit muddy. Where I was in St. Paul, MN, I was looking at temps between 12°-16° all day. My route around Lake Phalen was basically cleared of snow/ice (yes, they plow the path around the lake!), and with no wind, it would not be too bad.

My normal route is from my house to the lake (0.5mi) for my 3.1mi loop(s) and back (0.5mi). I decided that three out and back trips, with 3 laps of the lake each time out would get me my 31 miles and break it up nicely. I only had to adjust one section out from my house to add ~0.1mi. 

My training had been fine (no injuries really), but I knew I had ignored my long runs. Looking back now - I had not done one run of 17 miles outside of racing. Whoa-that surprises me. Since July, I had done 4 races of 26.2 or longer, and managed them just fine. Before the last one, Icebox 480, I neglected to ramp up my mileage and it showed. For Harbison, I had a few good runs, but was still feeling lingering effects from an ankle issue on longer runs. With that, I fully expected to need to walk the last 10 miles or so.

So race day comes along, and I had set out my 'Aid Station' just inside my front door. I was to start at the same time as the race in SC, so 6:30am here. I wasn't worried about running for the first hour in the dark, I'd just be a little more careful with patches of ice. I had my plan and expected times, with grilled cheese to be ready on my 2nd trip back home, thanks to my wife! 

House 'Aid Station'

For temps in the low teens, my clothing started out as follows: normal road shoes-Asics 2000-7s, with fitsock socks and neoprene toe sleeves (I wear if it's under 20 as my toes Always get cold otherwise). Wore my calf sleeves under my old (20+ yrs) Nike dryfit tights, and some running pants over those. Long sleeve technical shirt, with a fleece running vest (courtesy of my Seashore Nature Trail 50k finish back in 2011), and my bright orange Saucony jacket. Saucony mittens are a must for cold weather runs. On my head, I started with a balaclava and a buff around my neck. My UD vest was worn Under my vest/jacket to keep the nozzle from freezing (and still almost initially froze as I neglected to tuck the nozzle underneath them both!). I had bib number 31, and as I keep track of Everything, I knew I had run a race (2007 Paris Mountain 6k) with that same bib number, so found it (I keep Everything too) and pinned it on my jacket.

Race morning weather

Starting 'line' is just outside! 

I started on time, and headed down the street and my modified path by a local rec center over to the lake for my first three loops. First loop was good - the expected 'freezing fog' warning never materialized, but it was foggy and it was initially difficult to see from one end of the lake down to the other. Hoar frost was everywhere though, and made for a beautiful run once it got lighter out. I went out at a slightly slower pace than usual, and still was a bit under my expected times. I warmed up fast and removed my mittens after the first mile. I actually never got cold the whole day, turned out to be a nice day out! 1:33 for the first of three sections, 10.4mi. Back at the house, I swapped out my technical shirt for one that was dry, and mittens for gloves that I'd need again, the balaclava for a fleece hat, and a new buff. Added Gatorade to my water in my bladder, ate most of a granola bar (had a Gu an hour into the run) and headed back out after a long 12 minutes. I had expected a 5 minute break, which was still a few minutes longer than I usually take. Wasn't concerned about time today, so took it easy.

1st loop - still dark

after 2.5 hrs

No issues on the next loop and my lap time was still ~28minutes. One more loop and I would be more than halfway. I kept imagining where on the Harbison course I would be, and knowing that as I left the halfway point (start/finish aid station), I'd definitely finish. Had the same expectation here, but with being closer to home, and at home after 20 miles, there was certainly more opportunity to stop. My daughter (11 years old), said the day before the race that I would finish, because I always told her to never quit. 

I did start adding some walk breaks as my hips got tight, and then my left arch started up. That was a new one. Maybe it was the pavement? Who knows? So my laps slowed to 31 and 34 minutes and I headed back home. 1:45 for that 10.3mi section, and 3:30 after 20.7 miles. 

Got home on schedule and my grilled cheese was ready. :-) That made me happy. Took a 16 minute break to sit and eat (chips, chocolate). Wow - that was a long break! Didn't change any clothing and headed back out for my last 'loop'! I did something here that I Never do...The last time was in 2012 when I ran my 12 hour event at the Black Mountain Monster 12hr - I listened to music on my headphones. It worked for me, especially when I found a beat that matched my pace. 

Lap 7 of the lake was a good mix of walking and running/shuffling. My hips were so tight, and I was limping due to my left arch. I was down to walking the last two laps. I had walked laps around the lake before, and knew I could do the 3.1 miles in 41 minutes on a normal day. I expect I could do 45min loops, but those last 2 laps, with favoring one foot, I still did 41 minute loops.

About 2 miles to go, I started watching the time more closely. I was going to be close to the 6 hour mark. If I shuffle the couple of downhills, that may help? Couldn't do much more than that, but with a mile left, I knew I needed to. Shuffle, shuffle, walk, shuffle, shuffle. Finished my 9th lap of the lake. Now the half mile back home and I had 6 minutes 47 secs to break 6 hrs. I knew walking would not do it. Shuffle shuffle.

Once I hit my block, I knew I'd break 6, and came down the somewhat snowy sidewalk to the front of my house to finish in 6:59:23! 

basic phone app data

Harbison #10 done, 5th long event in 6 months, and 46th marathon/ultramarathon finish overall. 

And now ready for a break. (We'll see how long that lasts!)

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).