Saturday, August 31, 2013

2013 Iron Mountain 16 Miler

2013 Iron Mountain 16 Miler
Training For New River Trail 50k: Weeks 10-12

History
2011-Time: 2:32:30, Pace: 9:06, Place: 5/62 overall, 2/12 in my age group, 5/40 among men.
My 2011 time of 2:32:30 still ranks 8th of all time in the history of this event. I had some aspiration of beating it at one time, but looking at where my training is right now I suspect this won't be the year for it. I may even walk the hills this year as I keep my focus on going the distance and staying comfortable.
(UPDATE: My 2011 time was beaten by one person today, so I'm now 9th on the all-time top 10)

Preparation
Training has taken a turn towards just focusing on going the distance at slow easy paces lately and I'm not ready to start pushing the paces outdoors just yet. I am ready to start adding a 4th day of running each week to my routine and intend for it to be a high intensity treadmill run.

Week 10-Mon: Intervals 8 Wed: Recovery 12  Thurs: Treadmill 4 Sat: Long 16

Week 11-Mon: Intervals 8 Wed: Recovery 12  Thurs: Treadmill 4  Fri: Recovery 11

Week 12-Mon: Intervals 9 Wed: Treadmill 4   Thurs:  Recovery 10 Sat: Race
PaceTreadmillTrailAsphalt
Total
5




6  8
1
9
7 1023.5
15.5
  823.56.5
12
  9
3.56
9.5
  10
4+310
17
  11
11.5+48.5
24
 12
11.5+23.5
17
 




Walking 
4.5+25
11.5
 




  Total2051.544
115.5

The Course
     The course was just like I remembered it from 2011. Very technical (rocky and rooty). This year it was wet and slick  too from rain the previous night.
The Race
The town gazebo.
     Not a bad race. I stayed with my strategy of walking up the steep hills so I wasn't really looking to place well. My time of 2:58:08 is about 26 minutes slower than when I ran it in 2011, but I was training for a Boston Qualifier at Richmond that year too so I was much better conditioned. I still ended up with 5th overall, 4th place male, and 1st place age group today. The 16 miler seemed to have a smaller number of participants this year, so that reflects in how I still managed a top 5.

Results
This is a small town, low frills race,so no age group awards. It's ok 'cause they make up for it with lots of  high quality small town character. They did add a masters award for 50+, so that gives me something to shoot for in later years.
 
Finishers award. Choice between a loaf of bread or a jar of jam from the local bakery. I enjoyed the jam in 2011, so figured I'd go with bread this year.

Garmin Data: HERE
Time: 2:58:08, Pace: 10:50, Place 5/36 overall, 1/2 in my age group, 4/16 among men

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