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.
The Course
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
| Pace | Treadmill | Trail | Asphalt | Total | |
|---|---|---|---|---|---|
| 5 | |||||
| 6 | 8 | 1 | 9 | ||
| 7 | 10 | 2 | 3.5 | 15.5 | |
| 8 | 2 | 3.5 | 6.5 | 12 | |
| 9 | 3.5 | 6 | 9.5 | ||
| 10 | 4+3 | 10 | 17 | ||
| 11 | 11.5+4 | 8.5 | 24 | ||
| 12 | 11.5+2 | 3.5 | 17 | ||
| Walking | 4.5+2 | 5 | 11.5 | ||
| Total | 20 | 51.5 | 44 | 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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