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Escape from Alcatraz, Run Tips And Description
- There's no shame in walking the sand ladder - even the pros do it at some
point.
- The run course is an out and back so remember all the hills you climbed
will be downhills on the way back - and vice versus!
- Practice hills and stairs before the race or the course will crush you. It
would be a mistake to only train on flats before Alcatraz
- Get used to running in sand for the Baker Beach portion
- Expect some head/tail winds on race day.
- Practice running on the beach and the sand ladder.
- Take it easy on the sand ladder, save some energy for a strong finish.
- Shorten your stride down to conserve energy.
- On the beach, run down by the packed sand, much easier there... run all
the way down to opposite the sand ladder instead of cutting across, it seems
like a longer way to run but I've seen people lose minutes off their time
struggling in the loose sand.
- I always look forward to the sand ladder as an opportunity to slow down
and use different muscles after running on the beach. Run the bottom and top
of the sand ladder. Walk the middle part where the sand is deeper and it's
just as fast as running.
- It's difficult to pass on the narrow trails in the Presidio, so relax and
make up time elsewhere.
- Always start off slower than you think you will run after you've
transitioned from the bike. This will keep your heart rate low, allow your
body to get used to running. You can pick it up later in the race. Get into
your groove and have fun. Personally, I walk the uphills. I can't really run
them any faster and find it saves me some energy. Drink and eat!!
- Do not run the sand ladder - get into a rhythm and keep climbing. And the
flat across Marina Green feels longer than you expect, so just enjoy it as
you will be done soon!
- Go to M2's sandladder workout pre-Alcatraz.
- Get out there and run it! The sand ladder hurts in training and will hurt
even more on race day.
- Put your hands on your quads and pace yourself up the sandladder, else use
the hand rails and pull - anyway to get you up that thing?!
RUN COURSE DESCRIPTION
- Heading out of transition, you'll proceed in the same direction as the
beginning of the bike. By now some of the more curious San Franciscans have
dragged themselves from bed and made their way down to the finish area, so
you should have a crowd to cheer you along. If the weather is sunny and the
air is warming up, you'll probably have a headwind and some recreational
joggers, families, dogs, small children, strollers, and small, flightless
waterfowl to contend with on the path that winds along the bay next to
Crissy Field. If these obstacles are paying attention, they'll hopefully get
out of your way, but if not, let them know you're coming with some shouts of
"on your left!" as you pick your way through the masses. Note: shouting has
absolutely no affect on dogs and small children, who would prefer to dart
into your path much like squirrels.
- The run passes the length of Baker Beach and back again, after a
turnaround marked at the far end of the beach by various sponsor banners
flapping in the wind. Make a mental note to economically thank these
generous supporters, for they have brought you such exhilaration and the
intense feelings of strength and grace that you are now experiencing. Try to
choke down some electrolyte beverage or water as you pass the aid station at
the turnaround.
- When you arrive back at the end of the beach where you entered but a few
short minutes before, you are now confronted with the iron test of man and
womanhood, the test you have read about and perhaps practiced in the weeks
before, the evil and insidious and utterly loathed purveyors of pain....
- The Sand Steps. Yes, it's all true what you've heard. They steal small
children in the night, they are ugly and deviant and particularly vile. They
alone are responsible for the collapse of about 34 dot coms. But you are
Strong and Within Your Target Heartrate, and you aren't going to take it
anymore. So get up there and climb, like you've never climbed before! Grab a
fistful of rope and haul yourself up any way you can! If someone's in your
way, push them to the side! I mean encourage them and keep going! Try your
best to plant your feet on the solid wooden planks that serve as the
foundation for the stairs, and if you can see no wooden planks, step in the
footsteps of those who have gone before you, for they have compacted the
sand and now you don't have to.
- The dreaded sand steps are long and arduous but, despite what your lungs
and quads are telling you, you will make it to the top. Once you do, pat
yourself on the back, for they are one of the most difficult sections of
racing in all of triathlon. Now you are burning for home, the sun is
shining, and the pain is nearly over. The uphill continues after the sand
steps, but not for long and soon you are coming back down the Coastal Trail
the same way you went out. With tired legs and a mental focus bordering on
mush, it is particularly important to concentrate on your footing as you
descend - you've come too far to let a mental lapse result in a fall or an
injury.
- Let your stride length increase as you come down the trail, and remember
to breathe to flush out that carbon dioxide. Stairs can be tricky coming
downhill on tuckered legs. Remember to duck your head going through the
aforementioned tunnel, and smile to the thronging Golden Gate tourists who
have no idea what the heck you are doing running around out there, despite
the hovering helicopter and race numbers.
- Rounding the final bend, the finish line is now in sight, so open up the
engines and power through the timing mats! Hopefully modern technology
doesn't fail you and the beep of your ChampionChip welcomes you home.
Congratulations, you're now an official Escapee. Go find Robin Williams and
throw your arms around him; I hear he particularly enjoys that.
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