Mt. Diablo June 2nd

[Pacific Coast Trail Runs]

Yikes! Now even Wendell and I are scared!!

Seriously, that is VERY cool, Harry...but VERY intimidating!! I think the fact that the mountain is isolated on a black background really ups the scare factor, don't you?!?! ;D

Thanks for posting that, Harry.

Sarah

[dwight]

Hey sweetie! You're going to love it. World class scenery. I'm headed up there in about an hour! Did you see the pics below?
Dwight

[leinfellner]

This is cool! I have printed it out and pinned it on my cubicle.
Harry, what is the blue sphere on one of the hills? What does it represent?
Thanks
Norbert

[slwrunner]

Am I the only one that can see ghost and goblins running on the trail map......or is that what "we" are going to look like on race day....

harrywalther said:

[Jon]

That's really cool. Thanks.

[harrywalther]

Sarah said:

I think the fact that the mountain is isolated on a black background really ups the scare factor, don't you?!?!

next time I'll use the 'hellfire' background!

Norbert, the blue sphere is a reference point for the altitude display in the program - I cut that out.

If anybody wants the GPX file for the run - it's available for download on MotionBased or I can post my slightly altered version.

Sarah & Wendell - maybe it'd be helpful to have links to GPX files on your site for all your runs. There's a lot of folks from the 'geek squad' that run with you and some might want to play with them.

See y'all June 2!
h

[ultragirl]

I felt like last time I ran Diablo that i was running through hellfire!!!

[pctrailruns]

We received this e-mail from an entrant. Anyone care to offer advice?: "This is my first trail run (and my sister's too (she'll do the 8K),) and I'm excited. I know this is going to be a huge challenge, since I run flat races out here in Phoenix (1100-1200 feet) (i do run mountains/very small nothingness of mountains out here), any last minute advice that you would like to give me. I know this will be a hard race, but I like your concept of Runs that Aren't Races in Beautiful Places. I know to bring water with me, is a Camelback better or just a water bottle? Thanks."

Thanks, Wendell (PCTR)

[katemojo]

I haven't run Diablo, but I have run ultras, and Iuse a handheld, and refull at aid stations- works well for me. IF you have any time this week, maybe get some hills in on some overpasses, or your small hills- that will help. You will love it!

[Pacific Coast Trail Runs]

Actually, the distance between the aid stations for the 25 Km/50 Km is pretty long (over 8 Km each time), and many people would find that one water bottle would be insufficient, particularly if it's a hot day. There's a lot of climbing on the course and some very exposed sections, so I think some runners may carry two bottles or wear a hydration pack.

Norbert, Harry, Michelle - what are your plans for hydration on the 2nd?

Sarah

[Jon]

pctrailruns said:

We received this e-mail from an entrant. Anyone care to offer advice?: "This is my first trail run (and my sister's too (she'll do the 8K),) and I'm excited. I know this is going to be a huge challenge, since I run flat races out here in Phoenix (1100-1200 feet) (i do run mountains/very small nothingness of mountains out here), any last minute advice that you would like to give me. I know this will be a hard race, but I like your concept of Runs that Aren't Races in Beautiful Places. I know to bring water with me, is a Camelback better or just a water bottle? Thanks."

Thanks, Wendell (PCTR)

I usually carry a 20 oz water bottle, but it is not always enough for the long climbs (especially if it's hot). If you have a hydration pack that you are comfortable with, I would suggest using it for Diablo.

[ultragirl]

Lat time my bottle was not enough & had wished I took my fuel belt too. This year I am taking my belt and handheld.

[thr3ee]

Here is my advice(*)

I'm afraid there is only one tried and true way to train for running hills and that is to run actual hills. Unfortunately, I have found that running small or less steep hills doesn't necessarily translate to running up and down big steep monsters. I have only been running ultras for a little over a year, but have been running trails for about a decade (still a short time compared to many around here) and generally like running hills much more than running the flats.

I would say that I have developed at least 3-4 different running gaits for different grades of hills both up and down. If you haven't had practice developing a nice slow uphill running gear I would recommend working on your power hiking (something at which I am still not very proficient). If you have access to a treadmill that will let you incline up to 12-15% it may work as a decent training tool for this. I personally don't find treadmills too useful for running uphill as it never feels natural to me, but I think that fast-walking on the treadmill is OK (with the repeated caveat of my lack of skill in this area).

As for running downhill (my favorite) I don't really have any recommendations other than to practice running down hills. Again, here, different grades and different terrain require specialized skills in my experience. I have found myself sort of "leaping" from side to side on twisty downhill singletrack, doing a jump-skip type motion down steep rocky trail and weaving back and forth down really steep, hard-pack firetrail. The best general advice I can give is to find some fairly steep downhill trail and practice running down while keeping your body as near perpendicular to the grade as possible. Do not lean back on your heels for braking and try to maintain as close to a running gait as you can. You may also want to experiment with raising your arms a bit for balance.

As for hydration, I recommend water bottles over hydration packs. I ran my first ultra with a hydration pack and discovered that it is much more difficult to fill at aid stations if you need to. It is also harder to monitor and time your usage. I use a single water bottle in races shorter than 50K, but find I need two during longer races as after 20miles my hydration needs go up significantly. Your mileage may vary.


(*) All advice is free and is made with absolutely no warranty expressed or implied as to its use, performance, infringement of third-party rights, merchantability or fitness for any particular purpose. In no event shall the offerer of advice be liable to you for any consequential, incidental or special damages including any lost profit, lost savings or lost limbs.

[Jon]

My best advice for tackling hills: WALK.

Of course, I always look for the easy way out of tough situations.

[ultragirl]

Yeah I powerwalk huge hills, some I will shuffle up.