Iron Mountain Trail Run Recap

Race: Iron Mountain Trail Run (30 Miler)

Location: Damascus, VA

Date: August, 31st 2013

Finish Time: 5:43:36

Labor Day weekend - for many it means heading to the beach, visiting family, or just getting the kids ready for school.  I found a better alternative in Southwestern Virginia.  A few months ago after finally getting my legs back under me post-injury I went looking for a real mountain Ultra (and I sure did find it).  After building my mileage back up, maintaining my fitness through cycling, and completing a mostly flat 50k a few weeks ago I gave myself the green light to make the drive down I-81 and run Iron Mountain.

Heading into Damscus, drivers are treated to some of the most beautiful scenery Virginia has to offer.

There is just something fun about sleeping in a tent!

I headed down Friday after lunch with a buddy of mine and upon arrival was able to camp in the yard of a particularly kind Damascus resident.  At least a dozen other runners were tent camping here too, just a half mile from the start.

At 5:30 am most people were up and moving, ready to head over to the race start in the Damascus town park.  After my typical pre-race procedures and some waiting around we were off at promptly 7:00am!

The weather was fine, not great but perfectly runnable.  It wasn't all that hot (maybe 80?) but the humidity was definitely a factor.  Between the clouds and the tree shade sun was never an issue.  Considering it was late August in southern Virginia it could have easily been in the 90s so I felt fortunate enough to not have any major heat concerns.

The run started off unassumingly enough on the Virginia Creeper trail, a mostly flat crushed gravel path out of Damascus into the mountains.  Though a nice enough way to warm up it was almost a tease having already looked at the elevation map - thinking as I ran that for every flat mile we completed meant cramming all that elevation into even less linear distance.  I traded pleasantries with several friendly runners before the first brief aid station and the ascent to the Iron Mountain trail began.

We headed up some steep switch backs that required walking before things finally started to level off enough to be able to run.  The runners were spread out enough that you weren't at risk of tripping over someone, but there was still plenty of company around.  We made the right turn about 6 or 7 miles in where the course would later split on the way back.  There was a lot of uneventful up and down (mostly ups) until the first major aid station about 9 miles in.  Here as the 16 milers were turning around I took a breather, grabbed a mini PB&J, a few chips, and an orange slice.  I refueled my ultra running pack with about half water and half Gatorade and headed off on the next climb.

Personally, this is the toughest part of a 50k (or 30 miler in this case) race mentally.  9ish miles in you are not even half finished (still less than 1/3 done), so you really can't begin to think about "heading back", or speeding up no matter how fresh you feel.  Just pace yourself and be patient until the next check point.  For me, the next check point would be the half-way mark, and after that the 2/3 completion point.  Sure, you probably feel great but your mind is playing tricks on you - its been almost 2 hours and if you are any kind of runner you won't be having problems for at least another hour.  For now just keep on truckin'!

As mentioned, the real tale of the tape here is the elevation change.
I had over 8,000 ft in 30 miles.  The 50 milers had over 10,000 ft.

The trail continued through an endless forest.  At a certain point the terrain became much more rocky and washed out.  The trail was actually wider at this point, even passable for a jeep trail, but had a bathtub shape to it to add to the footing difficulties.  After a long downhill of this, some uphill, and one last ascent I reached the Skulls Gap aid station to once again refill fluids, get a snack, and access my drop bag.  I wished the 50 milers farewell and turned around to repeat the up and down wash outs.

This was the state of much of the trails, washed out ruts with roots and rocks.  Looking back its still hard to see how steep it actually was.  This section required walking to get up.  Loved it!!

Things seemed to go by faster on the way back.  Although I was able to pass a runner soon after Skulls Gap (and 1 more at the FSR 90 aid station) I didn't see any runners on the way back (other than a few 30 miles who I passed on their way to the turn-a-round).  This is when I really feel in the element of trail running - just you and nature.  During road running it feels like you versus  the road, but out there in the woods you kind of work together with your surroundings.  After 1 more aid station refill and some great single track running I reached the point where the out and back diverged onto new territory.  Must be getting close right? Well, yes, but not before 1 last section of steep uphill switchbacks - that went up, and up, and up some more!  I felt like I would pop out on the side of a mountain and at least see a great vista, but managed to stay hidden in the trees.

A sign indicating I was going the correct direction - not that it was needed,
the course was expertly marked.  This was about 21 miles in.

Then finally the ascent started! At first I felt excited to be traveling downhill with ease, but after about a mile or 2 of steep downhill running with rocky footing there starts to be negative returns.  Its hard keeping your footing and absorbing the downhill shock for mile after mile, but at least its stressing a different system then you have been using on the flats and uphills.  After crossing several streams I knew I must be getting close to the bottom.

The trail miraculously let out onto a paved road which allowed for what felt like a lightning fast pace.  Passing by a few locals I then crossed the main road in town inching ever closer to the finish.  Now back on the Virginia Creeper trail with about a mile and a half to go I was surprised at how much fuel I had left in the tank.  I cautiously increased my pace to about 7:30 miles (yes - Ultra Runners typically consider sub-8 minute miles "fast") to shave a little time off my race.  Rounding the last turn and passing the red caboose I sprinted to the finish.

Then, perhaps stupidly, I took the race organizers up on their offer of a "pull-up/ push-up/sit-up" challenge.  The idea is to do as many pull-ups, sit-ups, and push-ups as you can within 5 minutes of finishing.  Pull-ups count for 3, push-ups and sit-ups count as 1 (pull-ups are much harder than the other two).  I think I ended with 15 total pull-ups, 30 sit-ups, and maybe 20 push-ups.  I thought it was possible I could win the challenge and was probably in the lead at this point, but a couple of other finishers outdid my totals - 1 en route to winning the challenge.  It was a nice touch and all in good fun!

The thunder I heard threatening on the final ascent then materialized into a complete downpour.  I was under cover so I remained mostly unaffected, but having left my tent up to "dry out" all day I still managed to roll my eyes at no one.

About 10 minutes after I finished came the torrential downpour.

After putting my tent away in the rain, taking a quick dip in the stream and finally drying off, I drove back over to the start to wait out the storm.  The rain tapered off around 3:00pm and I was able to walk around town a bit before heading back to race central to see some of the 50 milers finish, including my friend Andrew who did awesome in his first 50 miler - finishing right around the 10 hour mark (seriously, thats a really good time especially on this helluva course!).  I took full advantage of the post-race cook out, as well as some post-race camaraderie with plenty of fellow runners.

Post-race pic.  This was after I dried off and changed.

Goodbye Damascus! See you next year!

In the near term, I should be in good shape for JFK.  After a bit of rest I want to get some speed back in my legs and then get back to the focused Ultra training in October.

I had a blast at Iron Mountain!  In the end I was very pleased that I held myself back and only did the 30 mile option.  I do use the word "only" lightly, and in the presence of other hardcore trail runners.  I plan on making it back next year for the 50 mile marquee event.  If all goes according to plan this would be my last major training run before Grindstone 2014.

However, as runners begrudgingly know, everything's a big "if".