Western States 100 Race Day Strategy

Race Day Strategy and Plan

Course Guide | Participant Guide | Crew Suggestions | Pacer Rules | The Killing Machine Part I | Course Profile

Preparation

I ask that all of my crew and pacers read the above. The plan is to keep things simple and efficient. My goal is to be patient in each station and be sure my needs are met. Here are my objectives for my pacers and crews:

• Assist me in being efficient through aid stations and re-stocking my supplies.
• DO NOT allow me to quit unless there is a medical reason to do so
• Allowing me to stop and regroup at an aid station is acceptable if I am really struggling
• Push me to continue working hard even if "A" goals are slipping -- any time is better than that time plus 1 second.  PUSH ME.
• Make sure I am staying on top of eating and drinking
• Do not be offended if I put in a iPod in an attempt to zone out
• DO NOT let me be negative. Find ways to force me stay in the moment, problem solve and be thankful and positive.
• Try to keep me (neck and core) and my beverages cool.  Add ice to water bottles.
• It is going to be INSANELY hot, so be sure to take of yourselves first.  Stay hydrated and cool.

Start

Gear and Food

• Altra Olympus 1.0
• Waste pack and handheld, one with Skratch Labs
• Have two Epic Bars for breakfast
• T-shirt and race shorts plus body glide (for feet too).
• 3 extra packets of Skratch Labs, 3 bars, 2 packets of Vespa concentrate, and 3 gels
• Assorted essentials in pack (ginger chews, S!caps, Imodium, Chapstick, Tylenol)
• Sunglasses
• Apply tape to big toes and lubricant under foot
• Vespa right before the start

Lyon Ridge - 10.5

Description

The opening climb is not super technical and not terrible grade, but it is long. Patience is key and hiking is fine -- expect an average split around 16 minute miles through the four mile climb. The remaining six miles are downhill and may be slightly technical, but should allow the overall segment split to come in near 12:30 pace.

Plan

Estimated Time: 2:10
Arrive at Destination Aid Station: 7:10 AM on Saturday
Pace: roughly 12:30 min/mile
Elevation Gain: 2800
Miles: 10.5

Gear and Food

• Continue with gear and food from the start.
• Refill a handheld with Skratch
• Consider eating something small, but solid like half a bar

Notes

• Warm up slowly to ensure aerobic efficiency
• Start time is 5 am but no headlamp will be necessary on the climb
• No crew here

Red Star Ridge - 16

Description

The next section is net downhill, but rolling along. Expect splits to be in the 11:30 range.

Plan

Estimated Time: 1:10
Arrive at Destination Aid Station: 8:20 AM on Saturday
Pace: roughly 11:30 min/mile
Elevation Gain: 1000
Miles: 5.5

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Continue with gear and food from the start.

Notes

• No crew.  
• Apply sunscreen if available at AS.
• There is one steep climb about mile 11, leaving the Lyon Ridge aid station
• Eat something solid.

Duncan Canyon - 23.8

Description

From Red Star Ridge this is quite a downhill segment. Be sure to make up time on the average pace, but don't go crazy pounding downhill.

Plan

Estimated Time: 1:30 minutes
Arrive at Destination Aid Station: 9:50 AM on Saturday
Pace: roughly 10:30 min/mile
Elevation Gain: 500
Miles: 7.8

Gear and Food

• I will have crew at this aid station (not Robinson Flat).
• Refuel with Vespa and bar or fuel bites, it has been more than 5-hours now
• Refill handhelds and eat something solid.
• Refill supplies to make sure I leave with 4 extra packets of Skratch Labs, 3 bars, and 3 gels
• Pick up a hat an apply sunscreen
• Start full cooling tactics now, if not before

Notes

• Be swift but make sure not to be hurried.
• Meet with crew here, directions in the "Crew Suggestions Guide"

Robinson Flat - 29.7

Description

Leaving the Duncan Canyon AS, there is a remaining descent into the canyon before crossing Duncan Canyon Creek. Then a climb up to Robinson Flat, a roughly 1700 foot climb. Expect this section to be rocky and technical in places.

Plan

Estimated Time: 1:30
Arrive at Destination Aid Station: 11:20 AM on Saturday
Pace: roughly 13:00 min/mile
Elevation Gain: 1700
Miles: 6

Gear and Food

• Refill handhelds

Notes

• No crew here, though it is a crew aid station.
• Make sure to wet shirt and hat.

Miller's Defeat - 34.4

Description

This is the beginning of the major downhill section of the course. Good forward progress without blowing out the quads. It is likely to be quite hot by this point in the race.

Plan

Estimated Time: 0:55
Arrive at Destination Aid Station: 12:15 PM on Saturday
Pace: roughly 11:00 min/mile
Elevation Gain: 400
Miles: 5

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat.

Notes

• This is not a crew station

Dusty Corners - 38

Description

This section is a continuation of the downhill from the previous section. The final two kilometers before this aid station are quite steep.

Plan

Estimated Time: 0:40
Arrive at Destination Aid Station: 12:55 PM on Saturday
Pace: roughly 10:00 min/mile
Elevation Gain: 0
Miles: 3.8

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow, Vespa
• Make sure to wet shirt and hat
• This is a crew point
• Refill supplies to make sure I leave with 4 extra packets of Skratch Labs, 3 bars, and 3 gels

Notes

• Be swift but make sure not to be hurried.
• Meet with crew here, directions in the "Crew Suggestions Guide"

Last Chance - 43.3

Description

This section is a continuation of the downhill that began after Robinson Flat, the downhill half marathon. There are rolling sections of climbing in here, including one climb of several hundred feet.

Plan

Estimated Time: 1:00
Arrive at Destination Aid Station: 1:55 PM on Saturday
Pace: roughly 11:30 min/mile
Elevation Gain: 800
Miles: 5.3

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Eat something solid.

Notes

• This is not a crew station

Devil's Thumb - 47.8

Description

Leaving last chance aid station, you will descend a steep four kilometers to the bottom of the first canyon, Deadwood Canyon. The canyon is American River and home of the Swinging Bridge. From the river, you will ascend more than one thousand feet to Devil's Thumb.

Plan

Estimated Time: 1:20
Arrive at Destination Aid Station: 3:15 PM on Saturday
Pace: roughly 17:45 min/mile
Elevation Gain: 1700 feet
Miles: 4.5

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat

Notes

• This is not a crew station

El Dorado Creek - 52.9

Description

Leaving Devil's thumb you will pass Deadwood Cemetery and descend several thousand feet down to Eldorado Creek.

Plan

Estimated Time: 1:05
Arrive at Destination Aid Station: 4:20 PM on Saturday
Pace: roughly  12:30  min/mile
Elevation Gain: 300
Miles: 5

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat

Notes

• This is not a crew station

Michigan Bluff - 55.7

Description

This is the second big canyon climb, once again totaling about 1800 feet.

Plan

Estimated Time: 1:00
Arrive at Destination Aid Station: 5:20 PM on Saturday
Pace: roughly 20:00 min/mile
Elevation Gain: 1800
Miles: 3

Gear and Food

• Refuel withVespa and a bar or fuel bites, it has been more than 12-hours now
• Refill handhelds
• Refill supplies to make sure I leave with 4 extra packets of Skratch Labs, 3 bars, and 3 gels
• Shoes?  Altra Olympus?  Foot gel?
• Take headlamp if after 6:30 pm

Notes

• Apply sunscreen
• Meet with crew here, directions in the "Crew Suggestions Guide"
• Be swift but make sure not to be hurried.
• Make sure to wet shirt and hat.

Foresthill - 62

Description

Leaving Michigan Bluff, the runners will make their way toward Volcano Canyon, the last of the three canyon descents (and climbs). The first part of this has a small climb before descending down into Volcano canyon. Crew (or Pacers) are able to meet the runner at Bath Road (mile 60, see Participant Guide and Crew Suggestions).

Plan

Estimated Time: 1:25
Arrive at Destination Aid Station: 6:45 PM on Saturday
Pace: roughly 13:00 min/mile
Elevation Gain: 1200
Miles: 6.5
Pacer: Chuck

Gear and Food

• Refill handhelds
• Refill supplies to make sure I leave with 4 extra packets of Skratch Labs, 3 bars, and 3 gels
• Shoes?  Altra Olympus?  Foot gel?
• Take headlamp if not already
• It is likely dark now (or soon), don't stop cooling tactics

Notes

• Meet with crew here, directions in the "Crew Suggestions Guide"
• Have Chuck meet me at Bath Road
• Make sure to wet shirt and hat

Dardanelles (Cal-1) - 65.7

Description

Leaving Forrest Hill, the runners will now join Cal Street. Becareful not to get caught in the hype of having a pacer and the easy trail here. Keep on pace, but don't extend your limits. This section is very much downhill with a few short climbs only.

Plan

Estimated Time: 0:45
Arrive at Destination Aid Station: 7:30 PM on Saturday
Pace: roughly 12:00 min/mile
Elevation Gain: 300
Miles: 3.7
Pacer: Chuck

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat

Notes

• Not a crew area

Peachstone (Cal-2) - 70.7

Description

Continue along Cal Street, this is a rolling section with two steep climbs of 400-500 feet each.

Plan

Estimated Time: 1:15
Arrive at Destination Aid Station: 8:45 PM on Saturday
Pace: roughly 15:00 min/mile
Elevation Gain: 1000
Miles: 5
Pacer: Chuck

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat

Notes

• Not a crew area

Ford's Bar (Cal-3) - 73

Description

Continue along Cal Street, this section is net downhill with one 400-500 foot climb in the middle before descending to Ford's Bar.

Plan

Estimated Time: 0:40
Arrive at Destination Aid Station: 9:25 PM on Saturday
Pace: roughly 16:00 min/mile
Elevation Gain: 700
Miles: 2.5
Pacer: Chuck

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat

Notes

• Not a crew area

Rucky Chucky - 78

Description

After leaving Cal Street, runners will descend down to the North Fork of the American River. You may have to wade across it or be ferried across. There is an initial small climb (200 - 300 feet) before descending down to the river.

Plan

Estimated Time: 1:15
Arrive at Destination Aid Station: 10:40 PM on Saturday
Pace: roughly 15:00 min/mile
Elevation Gain: 500
Miles: 5
Pacer: Chuck

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow
• Make sure to wet shirt and hat
• Shoes?  Altra Olympus?  Foot gel?

Notes

• Meet with crew here on the near side, directions in the "Crew Suggestions Guide"

Green Gate - 79.8

Description

From the far side of the river, you climb on fire roads up to the Green Gate aid station. This climb is nearly 1000 feet and very late in the race.

Plan

Estimated Time: 0:40
Arrive at Destination Aid Station: 11:20 PM on Saturday
Pace: roughly 20:00 min/mile
Elevation Gain: 1000
Miles: 2
Pacer: Chuck

Gear and Food

• Refill handhelds and add Skratch labs as heat/thirst allow

Notes

• This is a crew section (on foot), but I think we'll skip it.

Auburn Lake Trails - 85.2

Description

Rolling single track trail from Green Gate to here with one climb that totals about 600 feet.

Plan

Estimated Time: 1:30
Arrive at Destination Aid Station: 12:50 AM on Sunday
Pace: roughly 16:20 min/mile
Elevation Gain: 800
Miles: 5.5
Pacer: Chuck

Gear and Food

• Red Bull Time?
• Eat solid food?

Notes

• Not a crew station.

Brown's Bar - 89.9

Description

Rolling single track trail from Auburn Lake Trails to here.

Plan

Estimated Time: 1:15
Arrive at Destination Aid Station: 2:05 AM on Sunday
Pace: roughly 16:00 min/mile
Elevation Gain: 300
Miles: 3.7
Pacer: Chuck

Gear and Food

• Red Bull Time?

Notes

• Not a crew station.

Highway 49 - 93.5

Description

Leaving Brown's Bar you descend a few hundred feet then climb steeply about 400 feet to Highway 49.

Plan

Estimated Time: 1:05
Arrive at Destination Aid Station: 3:10 AM on Sunday
Pace: roughly 18:00 min/mile
Elevation Gain: 600
Miles: 3.7
Pacer: Chuck

Gear and Food

• Red Bull Time?

Notes

• Meet with crew here on the near side, directions in the "Crew Suggestions Guide"
• Change pacers to Heather

No Hand's Bridge - 96.8

Description

The first section of this is a small climb before descending down to No Hands Bridge, one last trip to the river.

Plan

Estimated Time: 1:00
Arrive at Destination Aid Station: 4:10 AM on Sunday
Pace: roughly 18:00 min/mile
Elevation Gain: 300
Miles: 3.3
Pacer: Heather

Gear and Food

• Red Bull Time?

Notes

• Not a crew location

Robie Point - 98.9

Description

From No Hand's Bridge there is a steep climb up to Robie Point, totaling about 800 feet.

Plan

Estimated Time: 0:30
Arrive at Destination Aid Station: 4:40 AM on Sunday
Pace: roughly 15:00 min/mile
Elevation Gain: 850
Miles: 2.1
Pacer: Heather

Gear and Food

• Red Bull Time?

Notes

• Not a crew location
• Chuck should meet us here, he'll have to walk-in from the finish.

Finish - Placer High School - 100.2

Description

One mile plus a lap around the track.

Plan

Estimated Time: 0:20
Arrive at Destination Aid Station: 5:00 AM on Sunday
Pace: roughly 18:00 min/mile
Elevation Gain: 0
Miles: 1.3
Pacer: Chuck and Heather

Notes

• Party? Sleep? Sleep then party?
• Crew can join at Robie Point until the stadium, directions in the "Crew Suggestions Guide".

See Also

• Course Tour (YouTube)
• Brandon Fuller Garmin Connect Data
• Crew Directions at WS100