In this article, I’ll just talk shop on Ironstone 100k, some race info, goal/ strategy/ tactics I used for the race, and an after-action report.
The reason this race was so difficult was because it starts at 2pm, minimal aid stations, and the amount of technicality especially along the ridge lines – which last for a few miles.
Talkin’ Shop
What a gritty ass run.
85 runners signed up, 75 showed up, and 42 people finished.
I’m never doing this race again😂 (how come I want to go back though?)
This was the second year of this race, and it kicked my ass. I just know within a few more years this is going to be one of the biggest 100k’s on the east coast. Every aid station was A1 too.
I pounded the first half hard and paid for it big time on my way to mile 39, aid station 6. My wheels fell off and I lost them somewhere on the trail lol.
See, I ran out of water between aid station 5 and 6, around mile 36, and that brought some issues up, like running a car without oil: pounding headache from my forehead to my nose and slight runner’s knee
Coach Corie put me back together piece by piece😭😂 “let’s get you squared up one thing at a time” calmed me down, got water/salt, a quick 10-minute nap, four cups of coffee, some food, lots of good convo, encouragement, and support from the community.
I was so beaten down I ended up staying at aid station 6 for 3.5 hours… It was almost like i ran a 50k took a rest and banged out another 50k😂
Aid station 6 was super proper af and catered to the plant-based/vegans 1000%, I stuffed my face w tater tots, bean quesadillas, and potato/onion Pierogies (haven’t had them in years🤘🏽)
The good homie Sergio rolled into aid station 6 too. We buddied up for the last 25 ish miles and crossed the finish line together.🤘🏽 that was such a cool experience with some more highs, lows, and good convos along the way.
That’s the thing I love about these ultras – If you just hang on long enough things usually turn around. Most people drop when that happens, it’s hard to stay in the fight.
Although it wasn’t the finish I’d wanted, sometimes plans go out the window. I’m happy to have stayed in the fight and get this one done.
Thanks Coach C for crewing, for your love, and support – Appreciate you with everything in me❤️ You handled the low point at aid station 6 extremely well, it was a great display of mindset and how high your emotional IQ was in the moment. I came in really beat down and you calmly said “Well what do you want to work on first?” “My head” and we took steps to achieve that goal. “Now what?” “My knee” and we took steps to achieve that. Etc. thanks again mi amor, I love you❤️
Eastern states 100 miler is 4 weeks away🙂
PS I am going for the black list this year – PA trail ultra’s consisting of:
- Hyner 50k
- Worlds end 100k
- Eastern states 100 miler
- Black forest 100k
Since Ironstone is a new trail race in the area, there’s no name for if you do them all in the same year, why not call it the double black list? Almost like the double black diamond in snowboarding…any other ideas for a name?
Race info:
- Saturday, July 8, 2 pm start.
- pre-race meeting 1:45
- 23 hour cut off (1pm)
- 8k vert, the first half is pretty flat. The second half is hills
- Driving directions to finish
- Driving directions to start
- Website (the info below is on the website, suggest to save to phone)
- GPX file
- Pic Map – course/elevation
- Read the race rules: flashlight and emergency blanket is mandatory
- Bib Pick Up:
- Race Check-in:
- Crew/ pacer info:
- Race timeline
- Places to eat
Goal, Strategies, and Tactics
Goal
Since this was my first go at the race, the goal is to finish as fast as I can.
Reflection: I messed this up by trying to go “14 hours” instead of running my best at the moment and letting the time go.
Strategy
Use the first 5 miles as WARM UP (I went out way too hard)
Deep squat and shin stretch every fill-up (something I always forget to do)
Backstops every few minutes to make sure I am on course (success)
Pre-race: salt, lemon shot / L coconut water/fruit (success)
*runners talked about hitting the rail trail hard because it “holds heat” and in the excitement of race day, I threw this into my strategy…. I went out way too hard to get out of the rail trail, only to blow up big time by mile 39. (adding a specific race strategy that I have the discipline to stick to is imperative for the next race, and any race thereafter)
Night time: headlamp, flashlight, backup flashlight, batteries, and extra batteries
Tactics
Gear: Usual long-run stuff
- Hoka Clifton 8’s (yes road shoes on the trail)
- darn tough socks
- 2.5L water
- No heart rate strap this time
- Emergency calories/ blanket
- Battery bank and charger
- Headlamps, flashlights, and batteries
- Extra clothes
- Rain jacket
- Cooling rags
Nutrition
- 200 calories 1000 mg of sodium 1 L of fluids per hour in the form of LMNT, tailwind, peanut butter packets, Lara bars, gu, and any real food at the aid stations)
((I had 4 scoops of tailwind in a 500 ml soft flask, one packet of LMNT in the other soft flask, and 1.5 Liters of water in my pack)) I still ran out of water between aid stations 5 and 6, a 9-mile stretch along a ridge line, rocky as hell.
Crew: aid stations 2,4,6,8
Race cheat sheet: Make a list of aid stations, mileages, and possibly the race profile, when is the crew meeting, nutrition time/ list, and any other pertinent information
After Action Report “AAR”
What went well
- calorie intake
- Recon / getting to aid
- Corie / crew
- Damage control aid station 6 / handling low point
What Didn’t
- went too hard in the beginning.
- Transitioning from daytime to nighttime. This was my first time trail running at night and It took a while to get my eyes? legs? to work right. There was a learning curve. Slow down and walk if I need to / for most of it/ run when I can.
- Running out of water between aid 5 and 6
What are we doing differently
- Anyone can run the first 50k fast, but what about the second one?
- Long/hot stretches need extra water like hip packs or something. Or stay at the aid station longer to rehydrate before the stretch. That means I also have to pay attention to how many miles it is until the next aid station. Some water-only aid stations seem like they run out of water too so keep this in mind.
- Take recovery (knee) seriously these next four weeks
Anything I missed? Let me know!
Joe DiAndrea 