🏔️ Western States 100
Last Weekend in June • Olympic Valley → Auburn, CA
⚠️ The Original 100-Miler — Entry via lottery (only ~10% acceptance rate). Requires qualifier finish within 2 years. Brutal canyon heat can exceed 100°F. River crossing at Mile 78.
📍 Course Sections + Colorado Training
2,500ft Climb
Pre-Dawn Start
Technical Descent
The race starts at 5AM in darkness from Olympic Valley (6,200ft). Within 3.5 miles, you'll climb 2,480ft to Emigrant Pass (8,750ft) — the highest point on the course. This brutal opener averages 13.5% grade. After cresting, a technical descent drops you toward Lyon Ridge on rocky, exposed terrain.
Aid: Lyon Ridge (Mi 10.3) — No medical, no drop bags
💡 Strategy
- Start conservative. The climb averages 13.5% — walk it. Save your legs for 96 more miles.
- Headlamps ready. You'll run 30-60 min in darkness. Keep them accessible.
- Descent control. The drop to Lyon Ridge hits -20% grades. Trash your quads here and pay for it in the canyons.
- Cold start, hot finish. Dress in layers you can shed — it's 42°F at the start.
🎯 Training Segments (Littleton/CO)
2.27 mi • 2,163 ft gain • 16.6% grade • Boulder
strava.com/segments/684755
Nearly identical profile to Emigrant Pass climb. Do 2x for full simulation. 45 min from Littleton.
1.2 mi • 1,266 ft gain • 19.7% grade • Boulder
strava.com/segments/709312
Steeper than Emigrant — overprepares you. Rocky technical sections. Great for power hiking.
5.7 mi • 1,486 ft gain • 4.9% grade • Littleton
strava.com/segments/627484
Your backyard climb. Longer and more gradual — good for volume days. 15 min from downtown Littleton.
10.7 mi • 2,703 ft gain • HC climb • Littleton
strava.com/segments/612959
Epic sustained climb. Good for practicing sustained climbs followed by runnable descents. 10 min from Littleton.
Rolling Ridges
Forest Trail
Dirt Roads
33 miles through forested ridges and meadows. Endless rolling terrain with no single massive climb, but the cumulative elevation adds up. Robinson Flat (Mi 30.3) is a major aid station with crew access. The section ends at Last Chance (Mi 43.3) — your last "easy" miles before the canyons.
Aid: Red Star Ridge (15.8) → Duncan Canyon (24.4) → Robinson Flat (30.3, crew) → Miller's Defeat (34.4) → Dusty Corners (38.0) → Last Chance (43.3)
💡 Strategy
- Bank time wisely. These are your fastest miles — but don't blow up before the canyons.
- Eat aggressively. Stock calories before your stomach rebels in the heat.
- Robinson Flat reset. Crew access here — fresh gear, real food, quick medical check.
- Last Chance prep. Top off water and calories — the next 12+ miles will break you or make you.
🎯 Training Segments (Littleton/CO)
16.8 mi point-to-point • 3,500 ft gain • Waterton to South Platte
strava.com/routes/2889119744548063946
Perfect sustained trail running with rolling terrain. Starts 15 min from Littleton. Runnable singletrack.
7.8 mi • 2,077 ft gain • Cat 2 climb • Golden
strava.com/segments/5309585
Classic Colorado climb. Sustained grade with great views. 25 min from Littleton.
2.4 mi • 1,433 ft gain • 11.1% grade • Morrison
strava.com/segments/647571
Steep exposed climb with false summits. Great for moderate training days. 20 min from Littleton.
CRUX SECTION
100°F+ Heat
Brutal Climbs
Steep Descents
This is where Western States is won or lost. You'll descend 1,500ft into the first canyon on -17% grades, then immediately climb 1,600ft out at 18.7% — the steepest sustained climb on the course. Then repeat: drop into El Dorado Creek (-15% for 1.3mi), climb 1,200ft back out. The exposed canyons routinely exceed 100°F. This is the make-or-break section.
Aid: Devil's Thumb (47.8, major) → El Dorado Creek (52.9) → Michigan Bluff (55.7, crew/pacer after 8pm) → Foresthill (62.0, major crew)
💡 Strategy
- Heat management is survival. Ice bandanas, arm sleeves, water dumps. If you overheat here, you're done.
- Walk the climbs. 18% grade at 90°F after 45 miles = power hike only. Don't try to run.
- Protect your quads. The descents are quad destroyers. Short steps, controlled pace.
- Foresthill is your reset. Major aid with crew — take 10-15 min. Change everything. Ice soak your legs if needed.
- Pacers at Michigan Bluff. If after 8pm, your pacer can join. Fresh legs and motivation help immensely.
🎯 Training Segments (Littleton/CO)
0.82 mi • 1,893 ft gain • 34% avg grade (68% max!) • Manitou Springs
strava.com/segments/2963247
THE canyon climb simulator. Steeper than Western States but trains pure power hiking. Do it after a long run to simulate late-race legs. 1 hr from Littleton.
0.47 mi • 617 ft gain • 21% grade • Boulder
strava.com/segments/2749615
Short but brutal. Perfect for canyon climb simulation. Chain with Green Mountain for full canyon experience.
1.5 mi • 1,476 ft gain • 18.1% grade • Boulder
strava.com/segments/3274744
Steep sustained climb. Run this in summer afternoons to simulate canyon heat. 45 min from Littleton.
6.1 mi • 4,189 ft gain • 10.8% grade • Manitou Springs
strava.com/segments/1376359
The ultimate Colorado climb. Simulates sustained canyon climbing at altitude. 1 hr from Littleton.
Long Descent
River Ford
Pacers Allowed
From Foresthill, you'll descend into the American River canyon — over 2 miles at -10% grade followed by more sustained drops. At Mile 78, you ford the American River at Rucky Chucky. Waist-deep water with guide ropes (or rafts in high water years). After the river, a steep 400ft climb brings you to Green Gate.
Aid: Dardanelles (65.7) → Peachstone (70.7) → Ford's Bar (73.0) → Rucky Chucky (78.0, pacer swap) → Green Gate (79.8)
💡 Strategy
- The descent destroys quads. 2+ miles of -10% grade on already-dead legs. Short steps, stay controlled.
- River crossing is cold. Refreshing but shocking. Have dry socks ready at Green Gate drop bag.
- Pacer swap at Rucky Chucky. Fresh legs and energy here can carry you to the finish.
- Night running begins. Most runners enter darkness during this section. Headlamp ready.
🎯 Training Segments (Littleton/CO)
6.1 mi • 4,189 ft drop • Manitou Springs
strava.com/segments/1376359
Sustained technical downhill. Do this after climbing Incline for the ultimate quad destroyer combo.
2.4 mi • 1,433 ft • 11.1% grade • Morrison
strava.com/segments/647571
Rolling descent along creek. Practice downhill running on technical terrain. 20 min from Littleton.
5.7 mi • 1,486 ft • Littleton
strava.com/segments/627484
Your local downhill trainer. Run the descent after climbing for back-to-back simulation.
Night Running
Rolling Hills
Final Climb
20 miles through rolling terrain in darkness. The cumulative fatigue makes every small hill feel massive. A significant climb from Miles 97.5-98.9 (9.4% grade over 1.3mi) guards the finish — one last test before Robie Point. From there, a short descent on pavement brings you to the track at Placer High School.
Aid: Auburn Lake Trails (85.2) → Quarry Rd (90.7) → Pointed Rocks (94.3, pacer swap) → Robie Point (98.9) → Placer HS (100.2, FINISH)
💡 Strategy
- Break it into chunks. Don't think "20 miles." Think "next aid station."
- Sleep deprivation is real. 24+ hours awake. Caffeine pills work better than coffee. Hallucinations are normal.
- The final climb is brutal. 650ft in 1.3 miles after 97 miles. Walk it. You'll make it.
- Robie Point means you're home. 1.3 miles of downhill pavement to the finish. Let yourself cry.
🎯 Training Segments (Littleton/CO)
10.7 mi • 2,703 ft gain • HC climb • Littleton
strava.com/segments/612959
Practice 3+ hour headlamp runs monthly. Epic sustained climb. Train the mind for darkness.
2.4 mi • 1,433 ft gain • 11.1% grade • Morrison
strava.com/segments/647571
Rolling terrain with a final climb to the summit. Run on tired legs (day 2 of back-to-back). 20 min from Littleton.
2.27 mi x 2-3 • 2,163 ft per lap • Boulder
strava.com/segments/684755
Do repeats on Sunday after a big Saturday. Simulates the final climb on completely dead legs.
🗓️ Monthly Simulation Weekend
Saturday (30-35 mi): Colorado Trail Seg 1 → Deer Creek Canyon climb → South Valley Park
Start at Waterton Canyon at 5am. Practice aid station routine. Finish with a sustained climb.
Sunday (15-20 mi): Green Mountain x2 + Mt Sanitas on dead legs
The goal is suffering. Simulate how the canyons feel after 40+ miles.
~45-55 miles, 10-12K vert over 2 days. Do this monthly in the 6 months before race.
🔥 Heat Training Protocol
Critical for Western States:
• Run in afternoon heat (2-4pm) once weekly in summer
• Sauna sessions: 20-30 min post-run, 3x/week for 2 weeks pre-race
• Overdress on training runs to simulate canyon temps
• Practice cooling techniques: ice bandanas, arm cooling, water dumps
📋 Race Day Essentials
Two LED flashlights — Required. 14+ hours of darkness. Bring extra batteries.
Heat management gear — Ice bandanas, arm sleeves, light-colored clothing, electrolyte caps.
Drop bags at key stations — Red Star, Robinson Flat, Devil's Thumb, Michigan Bluff, Foresthill, Green Gate, Auburn Lake Trails, Pointed Rocks.
Crew access points — Robinson Flat, Michigan Bluff, Foresthill, Rucky Chucky, Green Gate, Pointed Rocks.
Pacer start — Foresthill (Mi 62) anytime, or Michigan Bluff (Mi 55.7) after 8pm. Plan 2 pacers for rotation.
🏋️ Weekly Training Targets
- Volume: 70-100 miles per week (peak)
- Vertical: 12,000-18,000 ft elevation gain
- Back-to-backs: Every weekend (big Saturday + medium Sunday)
- Night runs: Monthly 3-4 hour sessions with headlamp
- Heat training: Weekly afternoon runs in summer, sauna protocol pre-race
- Long runs: Work up to 50K+ runs, practice race-day nutrition
📚 Race Reports to Read
Key Takeaways from Finishers:
• Start conservative on Emigrant Pass — everyone passes you, then you pass them in the canyons
• The canyons separate finishers from DNFs — heat management is everything
• Foresthill is the mental halfway point — reset completely here
• Most DNFs happen Miles 45-62 (canyons) and Miles 85-95 (fatigue + night)
• A 10-20 minute nap at an aid station can save your race