Part 4 of a 10 art strategy to finish Leadville

Halfmoon to Twin Lakes
Total miles 9, miles running 5, miles walking 4
Cutoff time 10:30, planned arrival 8:25

It helps to break the course into 3 parts.  The start to Halfmoon,
Halfmoon to Halfmoon and Halfmoon to the finish.  We have completed the
first part.  If you have followed this strategy, you should feel fairly
strong at this point.  I have purposely tried to hold you back to save
yourself for the middle 41 miles.  This is where the heart of Leadville
is.  This is where it is going to take a strong heart and soul of every
runner who finishes Leadville.  The final stretch, if you need to, you
will be able to walk the entire 29 miles and finish under the cutoffs.

If you are behind the pace I've suggested, it is time to catch up.  It
can be done on this section fairly easily.  If you're comfortable and
on pace, I suggest using this section to get ahead a little.  After
going 30 miles, the risk of going too fast is diminishing quickly, just
use your head if you plan on going faster.

It will be approximately 10:30 AM and possibly warming up.  If you have been
using an energy drink, you should be fine with respect to electrolytes.  If
not, it is important to consume some Sodium and Potassium.  One of the easiest
ways to do this is to take some salt for the Sodium.  For the Potassium, you
can take Morton light salt, which is 50% potassium chloride, or bananas will
help provide some potassium.  A tell tale sign of being deficient of electrolytes
are cramping muscles, particularly the calfs.

In Colorado, the climate is very dry, even dryer at altitude.  You can
loose water at an alarming rate and need to keep taking those fluids.
Because of the dryness, you can be sweating and not even know it because
it can evaporate before you get wet.
Make sure that you are urinating regularly and it is not dark in color.
You will be weighed at Twin Lakes, and they will hold you if your body
weight is down, so make sure you stay well hydrated.

The section starts with a gradual climb as you continue for another mile
on Halfmoon Rd before hitting the trailhead for the Colorado Trail.  The
mode here should be to run when you can.

When you are back on the trail, there are 3 climbs with the rest
downhill.  The first is the toughest and will get your attention with
about 400 feet of climbing over 3/4 of a mile.  At the top, start running
and recover while running.  Do this for the next two lesser hills.  After
the 3rd hill, there is a 3.5 mile downhill shot to Twin Lakes.  You will
loose about 1,200 feet in this section and can really make up some time.
Like on Sugarloaf, let gravity do the job.  This is much less steep and
more runable.  The terrain is a soft mix of sand and pine needles, a
trail runners dream.  At the end of this section, you should really feel
like you've made some progress.

I recommend that you spend 10 minutes at the Twin Lakes aid station.
The next section, Hope Pass is the most demanding in the run and it is
critical that you take the time to refuel and hydrate.  I also strongly
urge you NOT to spend more than 10 minutes here.  You have covered 39
miles and your legs will stiffen if you rest too long.  More people
drop out at this aid station than any of the others.  I guess 39 miles
is enough to let them know what the course is about and now they have
Hope Pass staring them in the face.  If you just get up and leave the
aid station, you are greatly increasing your odds of finishing.  Now is
not the time to decide if you've had enough.  You should leave the aid
station at 8:35, 1:55 ahead of the cutoff.

Hint for enjoyment:  Hopefully you have gotten your social needs
satisfied on the last section.  After sitting back for 30 miles, it is
time to move out.  Because you are rested and the trail through here is
gorgeous, you'll want to have fun simply running.  When running downhill,
you'll need to focus on the trail rather than conversation.  As you
approach Twin Lakes, make sure you catch the view of the lakes through
the clearings in the trees.  It is really impressive.  It is also nice
to see your destination.  Finally, as you break out of the woods before
the aid station, there will be a big crowd cheering for you!  Enjoy the
rush of adrenaline and don't stumble down the hill with everyone
watching.

Dana Roueche
Boulder, CO
danar@us.ibm.com