The latest newsletter covered the run course. I don’t know too much about it other than there are two very big hills which includes some sort of long stair climb up the dunes.
“The run course of this event can challenge even the most seasoned athletes as you run from road surface, to park trails, to sand, to the infamous Sand Ladder and on to the grassy finish line at Marina Green.”
The elevation profile for the run:
The good news is that the first 1.5 miles is flat. In addition, that distance will be lined with spectators, so that will also be a nice energy/moral boost. It really sounds like the views on the run will be spectacular:
“The first mile of the run course is flat and the first half of that first mile is stacked with spectators providing a much needed adrenaline rush to float out of transition and fly until you exit the Marina area and enter Crissy Field. Take the time to enjoy the crowd, after all, they are there cheering for you! As soon as you enter Crissy Field, you are reminded once again of one of the many reasons you entered this race as the most photographed object in the world looms in front of you: the Golden Gate Bridge”
Around the two mile mark, things get interesting. I will climb the stair ladder to the Golden Gate Bridge and go through some Civil War era tunnel. Not sure why they refer to it as Civil War since I don’t believe there were too many battles in SF. It does appear I will run underneath the GG Bridge, so that will be cool:
“Around 1.75 miles into the run you start the climb up to the Golden Gate Bridge and towards the aid station at Mile 2. This is the time to pace yourself, shorten your stride, swing your arms and let the legs follow…The stairs up to the GG Bridge are narrow and this is not the place to pass people. You will also run through an old Civil War era tunnel where you will duck and, once again, keep an eye out for other runners coming from the opposite direction. When exiting the tunnel, enjoy the view and continue to pace yourself accordingly as you have about a quarter-mile to go before you pass underneath the Golden Gate Bridge and get a break from the climb….
After you pass underneath the Golden Gate Bridge, you will run onto the Land's End trail. The Land's End trail is rolling and beautiful; stay focused, but take the time to enjoy the scenery.”
After mile 3, we will start to run on the beach. I’ve done similar run’s during Xterra events. Nothing destroys the legs quicker than sand. Hope it’s not too deep. The newsletter (see below), makes a point not to use calf muscles during the beach run. I learned that lesson the hard way a few years ago. I won’t make it again.
“As you wind around the trail and the historic remains of the retired US Army Base Presidio, the trail has you passing the aid station at Mile 3. This is the highest point of elevation on the run course (300ft). At this point you transition to the bike lane of the road that offers a short, winding and fast downhill and also a nice smooth surface change….Following this downhill road section, you will be directed off road and onto a trail that will bring you down to Baker Beach…When you hit the beach you will naturally feel bogged down as the energy return is minimal when running on the sand. Do not run 'deep' or 'heavily' and do not push off from the sand using your calf muscles expecting return and bounce. Instead skip lightly across the soft sand using more hips and less hamstring and calf muscles.”
After the run on the beach, we hit the ‘Sand Ladder’ at mile 5:
“Utilize this Aid Station as an opportunity for calories before your climb up the infamous steps. The Sand Ladder is approximately a 400-step staircase made of sand and wooden beams and is located near Mile 5 of the run course. Use those wooden beams of the steps to push off as you climb and touch every one with your own rhythm. If you are not careful you can waste a great deal of energy on this portion. Even the Professionals will walk up the Sand Ladder while using the cables to pull themselves up the steps. Once you reach the top of the Sand Ladder, it is not "all downhill" to the finish line. You still have about five to ten minutes of climbing until you hit the aid station at Mile 5 (originally passed at Mile 3) and the highest point of the run course (300ft) for the second time... Now it is all downhill from here!”
The remaining two miles are downhill and on too the finish chute:
“The finish chute and finish line are located at Marina Green adjacent to transition and the Fitness Festival Expo. Friends and family will have the opportunity to sit in grandstands on either side of the finish chute to cheer on their favorite participants.”
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