Run Rabbit Run 50 Mile

Race strategy

Run hard on the first mountain, but save energy for the second.

• Big early climb with 1030m gain. Hold your pace, save your legs for later.
• High point at 3216m. Control your HR at altitude.
• Final 1020m descent. Save your legs to go all out on it.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first climb, then run your race pace, and start the final descent from 70.3km under control, then go all out near the bottom.
• Start · 0.0km–1.7km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.7km–36.3km · Climb of 1027m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can. At altitude your pace drops, and that's fine.
• Work · 36.3km–39.8km · Climb of 287m, high point 3216m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. At altitude your pace drops, and that's fine.
• Fade · 39.8km–70.3km · Plus 1 more descent. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Running pays off here: run wherever you can. At altitude your pace drops, and that's fine. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 70.3km–80.0km · Descent of 1020m averaging 11%. No heroics: settle back into your own effort and hold it to the line. Very long descent: first half under control, then even, let go only near the end. At altitude your pace drops, and that's fine.

Course

By gradient, 31% of the distance is uphill, 31% downhill and 39% flat. The longest climb runs 9.8km at an average 10.5% grade (1027m of vertical). The longest descent runs 9.7km at an average 10.5% grade (1020m of vertical). The steepest climb averages 22.7% over 0.3km. The steepest descent drops at 23.3% over 0.3km. Surface: 74% trail, 13% technical, and 13% smooth.

Summits

The highest summit on the course is Rabbit Ears Peak (3166m), 39.8km from the start.

Poles

Poles bring little benefit here: only about 5.6km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 30 of 100), with 25% of the load in the first half: 0 descents deserve a plan and a couple of downhill sessions before race day.

• Control your HR on the first climb, then run your race pace, and start the final descent from 70.3km under control, then go all out near the bottom.
• 39.8–43.3 km · 287 m D−, -8.3% · 36.7 km ahead → your pace
• 70.3–80.0 km · 1020 m D−, -10.5% · 0.0 km ahead → even, first half under control, let go at the end