Bill-

So, you’re still racing! Alcatraz may end being your favorite race by the time you’re done (although, it may not be long enough for your taste). I have done Alcatraz for the last 2 years, but turned down the slot from PG this year due to academic stuff.

The run is cool, with trails and paths (and a few other stairs). The only negative is that it turns to single track for a portion. Both years, I ended up having to hear the pros jawing about me not giving them the right of way (waah). The sand ladder is located at about mile 5 or 6 of the 8 mile run. It goes from baker beach up to a higher trail. You run a portion on the packed sand, turn away from the ocean into the soft stuff, then hit the ladder. Dimension-wise, the steps are wide and very deep (typically takes 2 actual steps to go up one of the ladder steps). There is a cable on the side to hold on to if you want. Most people don’t waste a lot of energy on the ladder…they walk a few steps, jump a few, walk some more. Putting your hands above your knees and pushing helps. Usually takes 1:45-3:30 to get to the top. I never felt smoked by the ladder. It is actually a break from the hard miles before and after.

Unless…you want your name in the Alcatraz record books…there is a competition for the fastest time up the ladder (hit a mat at the bottom and the top). You could save yourself for the whole race, bust ass up the sand ladder, then take it in easy…instant fame!  

Another bit of advice, look on Google maps...you can “walk” through the entire bike course. Somebody drove through most of San Fran with a camera out their window. You can see the terrain pretty well for the bike portion.

Mark