In this monthly article series, ultrarunner, race director, and coach Gabe Joyes answers reader questions about anything and everything running. Learn more about this ask-the-athlete column, and be sure to fill out the form below to submit your questions for a future article!
In this article, Gabe answers questions about how to reframe your effort when the outcome isn’t as you’d hoped, how to avoid palate fatigue during long efforts, learning about sweat rate, and more.
Gabe’s Tip of the Month
“That run felt harder than it should have.”
Have you ever uttered this statement after a run? Let’s break it down for a moment. Is what you really mean, “This run felt harder than I expected?” The truth is, a run feels exactly how it should based on your training status, fitness, fueling, hydration, sleep, and everything else going on in your life. What is the big deal here? “Should” is a word that is loaded with value and judgment. If you are saying, “I should have been better,” it is a sly way of putting yourself down and telling yourself that you are not good enough. Reframing it as, “That workout did not go as well as I expected,” opens the door for you to find solutions — like saving the spicy enchilada soup for after the workout rather than before, or making sure you got in the proper warm-up before training.
No one has the right to “should” on you, so don’t “should” on yourself either.
Luke Nelson accepting and feeling all the feels on a big day (or two) in the Gros Ventre Mountains. All photos courtesy of Gabe Joyes.
Palate Fatigue
How do you deal with palate fatigue during longer adventures and races? — Amanda
Alas, dear reader, you are not the only person who has ever been completely repulsed by another sip of your favorite watermelon-flavored sports drink that somehow gets its taste from so-called natural flavors — yet somehow tastes nothing like watermelon — and contains enough sugar to make a diet culture social media influencer have a tantrum. The struggle is real, and I’ve been so burnt out on overly flavorful snacks and sweets at the tail end of 100-mile races that I opted to eat nothing for the last 30 miles. I don’t recommend this strategy.
I’ve found that the best fueling strategy for ultrarunning is to think of your body as being in an almost flu-like state. What do you eat when you are trying to put yourself back together after the flu? The most bland, flavorless, yet high-calorie and easy-to-digest food available — often with plenty of salt. Think about it: Have soda, broth or soup, and potato chips ever been all you can stomach during the late struggles of a race? Anything that has a strong flavor — even flavors you love — will be unpalatable after many hours. My best advice is to go for flavorless gels and drinks paired with mostly bland and salty snacks. Save the fun and delicious meals and snacks for the days before and after, and keep race day all about getting to the finish line without swearing off yet another sports nutrition company.
Save the flavorful snacks for after the race!
Sweat and Sodium
Do you have a sodium intake goal for long and/or hard efforts? — Cameron
Amazing timing with this question, as just this past week, I visited Skratch Labs in Boulder, Colorado, for a proper sweat test. Hydration has been the major performance-limiting factor for me while racing, and with the HURT 100 Mile coming up in January, I wanted to make sure I was getting things right.
For years, I have been just guessing on how much sodium to take in, going off the fact that I’m always the most salty and crusty looking guy at the finish line of every race — both literally and figuratively. When my puppy was excited to see me come home from runs this summer, just so she could attempt to lick the salt off my legs, I knew it was time to dig deeper.
Your author contending for the most salty and crusty looking guy at the race.
The sweat test only took about 30 minutes, was perfectly pleasant, and proved an interesting experience. The chemical pilocarpine was rubbed on my arm to induce sweating, and the sweat was collected and analyzed using some fancy-looking science lab equipment. My sodium sweat concentration ended up at 1,200 milligrams of sodium per liter, which, as suspected, is on the higher side of average.
It’s important to note that the sodium concentration of your sweat does not change with temperature or humidity, but your total sweat rate does. If I am sweating out two liters of water per hour on a hot summer day — which I do — that means it’s recommended that I take in 2,400 milligrams of sodium an hour. It is no wonder I am always craving salty snacks after long runs. Your sweat sodium concentration might be totally different than mine, and the only way to know is to do your homework. In the past, I have attempted a sweat test with a cheap patch I ordered off the internet, but the results were wildly inaccurate as it suggested my sweat’s sodium concentration was only 10 milligrams per liter, so I do not recommend that. Precision Fuel and Hydration has widely available certified sweat testing centers that you can track down on the internet, but otherwise, I had an excellent experience at Skratch Labs.
Getting a sweat test performed at Skratch Labs in Boulder, Colorado.
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As ultra runners, we’re always looking for tools and resources to support our training and racing goals. Check out this resource that fellow runners have found valuable.
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BERKELEY, CA – June 23, 2025 — GU Energy Labs, a leader in performance sports nutrition, is proud to announce the extension of its sponsorship of the Western States 100-Mile Endurance Run (WSER) through 2029. This renewed commitment deepens GU’s longstanding partnership with the world’s oldest 100-mile trail race and reinforces both organizations’ shared dedication to endurance athletes, community building, and increasing representation in ultra running.
As official performance nutrition sponsor, GU provides full on-course nutrition support for the Western States Memorial Day Weekend Training Camp and race, as well as athlete education and training initiatives in the lead-up to race day. In alignment with its core values, the brand’s investment in increasing diverse representation is just as central to the partnership.
“GU Energy Labs has always set an incredible standard in enhancing and expanding the limits of human performance, and equally importantly, in building the human relationships that lead to a stronger sense of community and of belonging, said WSER President Topher Gaylord. “These are core organizational values that we have always felt are in perfect alignment with WSER’s vision and values. WSER and GU Energy Labs will continue to be focused on bringing the community of ultra runners closer together through this shared vision of the future. We are absolutely thrilled about this continuation of our longtime partnership with GU Energy Labs.”
Since 2022, GU has worked closely with the WSER board to provide race entries for Black, Indigenous, and People of Color (BIPOC) runners – eight total to-date, including four in kinship with the Indigenous-led organization Rising Hearts. With the renewed sponsorship agreement, GU extends its financial and logistical support for these entries, ensuring trail running becomes more reflective of the broader running community.
“Western States is more than just a race—it’s a powerful platform for change,” said Amy Cameron, VP of Marketing at GU Energy Labs. “We’re proud to support athletes from all backgrounds taking their place on the start line. By extending our sponsorship through 2029, we’re making a long-term commitment fueling every runner’s journey to the finish line and to building a trail community that welcomes everyone.”
The 2025 Western States 100 kicks off on June 28 in Olympic Valley, California, where over 300 athletes from around the world will attempt to complete the historic 100-mile route from Palisades Tahoe to Auburn.
About GU Energy Labs
GU Energy Labs strives to help athletes reach their highest potential with products that deliver the right nutrients, in the right amounts, at the right time. Since its founding in 1993, GU has been committed to increasing access to sport for all. To that end, GU Gives – the company’s philanthropic arm – supports organizations and initiatives centered around 3 pillars: physical movement, environmental stewardship, and food awareness. Headquartered in Berkeley, CA, GU Energy Labs produces all of its Energy Gels onsite, largely through sustainable solar power. Learn more at www.guenergy.com.
📶 Stay Connected on Long Runs
Training for ultra marathons often takes you to remote locations. Stay connected with reliable mobile internet wherever your training takes you.
Editor’s Note: In anticipation of Riley Brady toeing the line as a top contender at the 2025 Western States 100 on June 28, we’re looking back on their meteoric rise.
Theoretically, Riley Brady didn’t need to kick into the finish line at the 2024 Javelina Jundred on October 26. The non-binary runner from Boulder, Colorado, had forged nearly a 20-minute gap over second-place woman Hannah Allgood during the last 99 and a half miles.
But they needed to kick it in nonetheless.
“I never feel like I have the win in the bag,” Brady said. “A race is not over ‘til it’s over. When people show up at a finish line and stop and walk across the line, I’m like, ‘You don’t know who’s back there! You don’t know who’s gonna sprint pass you!’ You have to Zack-Miller-finish this race. You should be sprinting as fast as you can across that line, and then you can collapse, or walk, or do whatever you want.”
And that’s exactly what Brady did. The glow of their headlamp bobbed through the darkness, rounded the turn into the iridescent tent city that makes up the Javelina headquarters, and zoomed down the seemingly never-ending straight away. Brady zipped across the finish line and in one fluid motion doubled over, hands precariously holding the upper half of their body up on their knees.
They stopped the clock in 14:19:01—the second fastest time ever in the women’s race on a historically hot day that saw the thermometer creep up to 100 degrees Fahrenheit.
It’s their third consecutive Javelina Jundred podium, second golden ticket into Western States, and first win at the Burning-Man-meets-Halloween-meets-ultrarunning rave in Fountain Hills, Arizona. But simply examining those three data points from the end of October in 2022, 2023, and now 2024 leaves out much of the story—including why you may not even know who this very legitimate contender at the 2025 Western States 100 even is.
Here’s how the 29-year-old bike mechanic torched the Javelina Jundred this fall.
1. A Liquid Diet
Heading into Javelina in October, there was no question to those that know them that Brady was fit. Scary fit. (This author understood this deeply first hand, having had the privilege of getting dropped by Brady many times on long runs and workouts over the past year.) The big question was: could their stomach hold it together enough to let their fitness shine?
Violent nausea and vomiting that reduced Brady to the fetal position on the side of the trail had been their downfall in longer races ever since earning a golden ticket with a second-place finish at Javelina in 2022, including at Western States itself in 2023, Black Canyon 100K and Javelina in 2023, and the Black Canyon, Canyons 100K (where they were also sick with a virus), and CCC 100K earlier this year.
“I’ve always thrown up in races, and it’s been an easy puke and rally,” Brady said. “But this vomiting was so violent I couldn’t hold my body up. It’s very different when it’s like you just take a gel and it doesn’t sit right so you just kind of throw up. You’re not collapsed on the ground.”
Enough was enough.
Brady enlisted the expertise of Vic Johnson, a registered dietitian who specializes in working with mountain athletes. Sweat testing revealed that Brady’s sweat and salt rates were both on the low end, and yet they had not been hydrating sufficiently during races. Johnson set Brady a minimum of drinking 500mL an hour.
“That’s one bottle an hour, which is quite low,” Brady said. “There have been times when I’ve definitely been drinking less than that, so he was like, ‘Once you start losing two to three percent of your body weight, that’s when we start to see those kinds of stomach issues come into play.”
Under Johnson’s guidance, Brady also started experimenting with more liquid calories and fewer gels, the texture of which immediately sent Brady’s gag reflexes on high alert. As the forecast called for temperatures reaching dangerously close to triple digits, that strategy proved especially prescient.
Brady amused themself by listening and singing along to an eclectic playlist that included a lot of country (Sturgill Simpson, Dolly Parton, Alan Jackson, etc.), some pop (Chappell Roan, Taylor Swift, Beyoncé, etc.), and musical theater (Phantom of the Opera, Footloose). (Photo: Howie Stern)
Brady did their best to drink 500 mL per hour on lap one of the five-lap course. The sun had yet to shine its wrath on the desert, and they probably fell a little short. But they were running well inside of themselves, just ahead of the lead women’s pack, and diligently downed a bottle of Skratch and Gatorade from aid stations on course, as well as a gel. (Aid stations also supplied Gu Roctane, but they didn’t have the Tea flavor and that’s the only flavor Brady doesn’t find repulsive.)
“The Gatorade tasted a little bit like a cleaning chemical, but it was good enough that I could get it down,” Brady said. “So I was like, ‘All right, I’m getting some calories, some salt from this.’”
Starting the third lap, Brady attempted to down a Precision Nutrition caffeine gel, which they had mixed into water in their soft flask just as they had done in training “because the texture is disgusting.” Their tried-and-true plan failed.
“I immediately threw up,” Brady said. “And I was like, ‘OK, I’m just going to cut this out.’”
Feeling like they could use some more calories on lap four, Brady tried taking one more gel, an SIS Beta Fuel—another tried-and-true staple. But the body rejected that, too.
“I cut those out, too,” Brady said. “I was like, ‘The liquid calories are working. I’m not going to mess with that.”
Brady estimates they took in 45 grams of carbs, or just under 200 calories, an hour for the duration of the race. While that’s more carbs than they’ve stomached in recent longer ultras, it’s about half as much as many high-carb proponents recommend. The bonk started catching up with them by lap five. But moving forward with some energy was better than curled up on the side of the trail with no energy at all.
2. Brady Math
A crown jewel of the Aravaipa Running race portfolio, the Javelina Jundred takes runners around the same 20-mile loop through the sandy washes of the desert five times. Each loop features a slight uphill over the first half to the highpoint near the foothills of the McDowell Mountains northeast of Phoenix before looping back down to the start for a total of about 1,580 feet of climbing and descent on each lap.
Five 20-mile loops may sound daunting. Not to Brady.
“I don’t think about the miles,” Brady said. “I’m like, ‘We’re running five laps.’ You just say ‘a lap,’ and it doesn’t sound that bad, you know?”
Compartmentalizing the 100-mile course into something as benign as a lap let Brady forget about the miles. In fact, they didn’t look at their watch once all day.
“I put the mileage out of my mind,” Brady said. “It’s really just one hard lap. The first one doesn’t count because it’s the first one. Second one, you’re probably still feeling pretty good, so it’s whatever. Third one is kind of hard, because it’s the heat of the day and it’s the third one. But then fourth one you get to pick up a pacer, so then you have a buddy. And fifth one, it’s the last lap, so you just gotta get one lap done.”
In fact, they just had to make it through half of one lap:
“It helps that it’s slightly uphill on the way out and then slightly downhill all the way back. So I just didn’t count the downhill. That’s easy running. So I just have to make it through half a lap.”
Sounds like Brady math, a mindset quite similar to that of another Brady legend.
“It’s not really how it plays out in reality,” Brady admitted. “But that’s how I like to think about it going into it.”
3. Ice, Ice Baby
Brady, who “hates” the cold, is a natural in scorching temperatures. But they didn’t take that aptitude for granted, making the extra effort to spend time in the sauna and hot tub at the rec center a couple of times a week, as well as running in the heat of the day on weekends during an usually hot fall in Boulder. They also applied a full heat protocol during the race, using pacer Leah Yingling’s special bandanas Lululemon made for the Further Project and dumping ice water on their head and down their shirt. It helped that Javelina supplied ice at every aid station.
It all paid off.
“To be honest, it felt hot but not crazy,” Brady said. “The only time I really felt like, ‘OK, I’m getting pretty warm here,’ was on the third lap during the heat of the day coming into Jackass.”
There, Brady took a few extra seconds to make sure their bottles were refilled, as well as to fully submerge in a kitty pool filled with ice water.
4. Road Running Super Shoes (Seriously)
Two weeks before the race, Brady had not as much as even ever tried on road super shoes. (They had worn trail super shoes, such as they are, to varying degrees of success.) That’s when they got their hands on a pair of Nike Vaporflys—a carbon-plated road running super shoe with next-to-no traction.
Brady took them out for a test drive on the Dirty Biz, a 15-mile, mostly buffed out trail and double-track loop just south of Boulder that Brady characterizes as more technical than the Javelina course. It was love at first run.
“I was like, ‘Wow. This fits my foot so perfectly. This feels so comfortable,” Brady said. “I felt super nimble.I just wasn’t thinking about my feet at all.”
For someone with a neuroma who’s relatively picky when it comes to shoes, this was a ringing endorsement.
“I didn’t feel like they were tippy,” Brady said. “I didn’t feel like I was going to roll an ankle.”
They admit the tread could be better, but that wasn’t going to make or break their shoe choice on a course as untechnical as Javelina. They had no regrets.
“I couldn’t have been more thrilled with them,” Brady said. “I got a few rocks in my shoes. The upper is pretty porous. But I don’t have any blisters. I didn’t think about my feet once throughout the day.”
Make no mistake, Brady says: this is not an advertisement for Nike. But they’ve never loved a shoe more.
5. Attitude of Gratitude
Brady’s shoe choice was a reflection of the freedom they’ve afforded themselves with a clear-headed attitude. Over the past several years, they’ve turned down modest sponsorship offers from shoe companies whose shoes were not the perfect fit.
“There have been some shoes that I just don’t see working for me in trail hundred milers. And that’s what I want to be running,” Brady said. “And so if the shoe is gonna irritate my foot, all the money in the world wouldn’t be worth it to me to have a shoe that doesn’t work.”
Running sponsorless has come with a price—Brady works as a bike mechanic, putting in three long, hard days a week on their feet and lugging heavy e-bikes and mountain bikes onto and off of bike stands. (They love that work so much, though, that they continued working overtime hours during the pandemic despite making less than they would have on unemployment.) And they don’t have any sponsor support to travel to races (although they have supportive parents, who attend all of Brady’s big races and pay for the rental house). While not having a sponsor might knock the confidence of some runners at Brady’s level, it doesn’t seem to phase them.
“I’m not somebody who feels like they need a sponsorship to feel secure in my sense of self,” Brady said. “I know that’s some people’s goal, but that’s not my goal at all. For a sponsorship to be worth it to me, it needs to support my ability to run.”
If Brady were to sign a sponsorship contract—and they are in talks with some companies—the deal would have to be big enough so they could quit their job as a bike mechanic. They don’t need time to train more: Brady puts in about 90 miles a week, going up to 100 on key weeks, with a few bike rides, strength training, heat protocol, and physical therapy slotted in there as well. But it’s a militant schedule that leaves little time for cooking, spending time with their two roommates and two cats, and no time for Brady pursuing their biggest hobby outside of running: welding. And that’s a passion they hope to turn into a career.
Brady carried this maturity to the race itself. After running alone off the front of the women’s race on lap one, Brady was caught by Allgood on the long climb out of headquarters on lap two. They just kept doing their own thing, and sure enough their agility on the 10-mile downhill back to the start line reestablished that gap. They didn’t see another competitor in the woman’s race for the rest of the day—minus everyone they lapped.
Brady received a finish-line hug from race director Jubilee Paige after running the second-fastest women’s time ever on a historically hot day. (Photo: Howie Stern)
6. An A Team
Speaking of getting lapped, that’s the curse of doing well at this race. The faster you run, the more people you lap, and the more people you have to warn to get out of the way—as politely as you can, of course.
That’s where the power of the pacer came into play. Brady’s friend Chelsea Burns pulled them through lap four, and Yingling ran them home on lap five.
“It was really helpful to have Chelsea and Leah because they could tell people to move,” Brady said. “You’re passing so many people at that point, because the 100K is out on course, and then you’re catching all of the other people in the 100 miler because everybody’s just doing these same loops, and it gets really difficult when you’re tired to keep saying, ‘On your left! Excuse me! Coming through!’ And still sound kind about it. I definitely don’t want to be pissing people off out there, but also, I’m racing.”
Burns and Yingling also played the pivotal role of serving as Brady’s representative at aid stations, which while exceptionally well staffed were as chaotic as you would expect with hundreds of runners passing through every hour. (They were so chaotic, in fact, that at one point Brady and Burns got separated and Burns ran up the trail, thinking Brad had already left. They doubled back and found Brady just emerging from the aid station less than a handful of minutes later.) Brady’s pacers saved precious seconds by helping to acquire ice and fill bottles. Yingling, ever the consummate professional, provided just the stroke to the ego Brady needed on lap five to get them to the finish line and secure a golden ticket.
Secure a golden ticket they did. After failing to earn their way back into States last year, it’s a huge relief, Brady says. But you’ll see them on the golden ticket circuit again quite soon. They have some unfinished business at Black Canyons to attend to. And you’ll probably see them back at Javelina next year, too. But not with a bib pinned to their shirt.
“I really want to be top 10 at Western States,” Brady said. “I don’t want to have to go back [to Javelina]. I’ve done this race the last three years in a row. I want to get to experience some of the fun party aspects of Javelina. I have other friends who I think want to race it. I just really want to be on the crew and volunteer side of things. Aravaipa has been so great in terms of helping me get to this race, so I want to try and give back to Aravaipa in a small way.”
Because more than sponsorships or golden tickets, community is what attracted Brady to this sport as an undergraduate student at the University of Vermont, it’s largely what brought them out to Boulder (along with quality running and access to trans healthcare), and it’s what keeps them in the sport.
“This is probably gonna sound very cliché, and I really hate clichés, but I do feel so lucky to just have the best community around me,” Brady said. “Going into this race, I was reflecting and just felt so well supported. I’m very appreciative of David [Roche] for being a good coach, I have this great PT, and then just the best friends in Boulder.”
Roche, of course, won the men’s race.
Brady’s friend Rosie writes them a card before every race, and Javelina was no exception. And upon returning to Boulder after the race, Brady was greeted to a congratulatory sign on their bedroom door: “I’m fast as f***, boi!” And their two roommates took them out to a celebratory dinner.
“One of the reasons to do this sport is the community,” Brady said. “I’m just really, really grateful and feeling really well loved right now.”
🚗 Race Travel Made Easy
Traveling to your next 100-miler? Find the best deals on rental cars to get you to the starting line without breaking the budget.
AdventureCORPS® – the organizers of the iconic worldwide series of Badwater® races – are pleased to present the Cape Fear Marathon & Half Marathon on Bald Head Island, North Carolina. This is the home of fabled and legendary Cape Fear, and the home to our annual Badwater Cape Fear ultramarathon – now in its 10th year – the “(B)east Coast” counterpart to our two California-based ultramarathon races, Badwater Salton Sea and Badwater 135. The Cape Fear Marathon will take place on Sunday, October 27, 2024, with a 1000am start time, and a 7-hour cut-off for the marathon and 4 hours for the half. Registration is open now at RunSignUp.com, with discounted entry until April 30.
With 26.2 and 13.1-mile race options, Cape Fear Marathon and Half Marathon take places entirely on Bald Head Island and its car-free, one-lane-wide roads, plus a short but spectacular stretch on the beach around Cape Fear herself. The start is located at Old Baldy, the oldest lighthouse in North Carolina, while another main checkpoint will be located at the Bald Head Island Conservancy, our local charitable partner.
Essentially, half-marathoners will do one and a half laps of the island, with one .75-mile sand stretch around Cape Fear, while full marathoners will do three laps of the island and three trips around Cape Fear for a total of 2.25 miles of beach running. There will be three aid station locations along the race route, which is more than adequate, BUT this is an adventure marathon in a remote location, so carrying a hand-held water bottle, waist pack, and/or hydration pack is a must. Additionally, this is a “cupless” race, so carrying the provided Badwater race cup is critical.
LOCATION and TRAVEL:
Bald Head Island and nearby Southport, NC (featured in the film “Safe Haven”) are ideal vacation get-away spots for the entire family, located less than one hour from Wilmington, NC and its major airport with American, United, and Delta service. (Flying into Myrtle Beach, SC is another convenient option.) Runners will enjoy the remarkable beauty and quaint southern charm of this area, as well as this impeccable and one of a kind race experience, no doubt making this race an annual pilgrimage!
ISLAND LOCATION:
Participants are responsible for making their own travel and ferry arrangement to get to and from Bald Head Island. Visit BaldHeadIslandFerry.com and download the Bald Head Island Ferry app to book ferry tickets. (Tickets can also be purchased in person at the ferry terminal at Deep Point Marina in Southport, first come, first served.)
RUNNERS WILL RECEIVE THE FOLLOWING SWAG AND AWARDS:
– Badwater Cape Fear Tote Bag
– Cape Fear Marathon & Half bib
– A set of four Badwater BibBoards Snap & Lock Bib Fasteners (so you don’t have to use safety pins!)
– Cape Fear Marathon & Half tri-blend t-shirt
– Cape Fear Marathon & Half hat by BOCO Gear
– Badwater race cup as this is a “cupless” race (We also recommend bringing and using a hand-held water bottle)
– Badwater sunglasses
– Badwater Chip Clip
Finishers will receive a Cape Fear Marathon Medal by Maxwell Medals at the finish line.
Additionally, we will host a burger party – FREE for all competitors at Jules’ Salty Grub – on the Bald Head Island Marina, right next to the finish line! This includes a hamburger or bean burger and a beer or non-alcoholic drink.
The overall winners of the Marathon will receive Free Entry to our March 22, 2025 Badwater Cape Fear event (which has both a 32-mile race and a 51.4-mile race.)
The overall winners of the Half Marathon will receive Free Entry to the October 26, 2025 Cape Fear Marathon & Half.
All four winners will also receive a custom Badwater RoadID band with a $20 gift card to RoadID.com.
Those who complete Badwater Cape Fear (50km or 51mi) and Cape Fear Marathon (26.2 or 13.1) in the same calendar year will receive an additional special award.
WHAT WILL BE SERVED at the THREE AID STATIONS:
– Water
– Tailwind Endurance Fuel drink. This will be pre-mixed at the standard concentration. If you want the powder to mix up your own in your bottle or pack, just ask.
– Hammer Gel in individual serving packets in several flavors. PLEASE do not drop or throw these anywhere on the beach or race course. They MUST be disposed of properly, along with all other trash, or we will not be invited back!
– Electrolyte Capsules: Endurolytes by Hammer Nutrition.
– Mini Clif Bars
– Cookies, such as “Aussie Mega Bites”
– Coke
– Ginger Ale
– Chips
– Pretzels
– Trail Mix
– Bananas
– Oranges
– Pickles
– Pickle Juice
– Supplies such as Sun Block, RunGoo, Handiwipes, Hand Gel, and Tums.
– We do NOT serve Ibuprofen.
– Finish Line Party with DJ – FREE for all competitors at Jules’ Salty Grub – on the Bald Head Island Marina, right next to the finish line! This includes a hamburger or bean burger and a beer or non-alcoholic drink.
AID STATION LOCATIONS:
HALF MARATHON
Mi 3.8: Where runners enter the beach to round Cape Fear (also has a toilet)
Mi 6.7 Bald Head Island Conservancy (also has toilets)
Mi 9.5 Just past Old Baldy Lighthouse (also the start line toilets are about 50 yards prior)
Mi 13.1 Finish Line Party at Jules Salty Grub (food, toilets, your “drop bag,” and more)
MARATHON
Mi 3.8: Where runners enter the beach to round Cape Fear (also has a toilet)
Mi 7.4 Bald Head Island Conservancy (also has toilets)
Mi 10.2 Just past Old Baldy Lighthouse (also the start line toilets are about 50 yards prior)
Mi 13.7 Same as Mile 3.8 above (2nd visit)
Mi 15.4 Same as Mile 7.4 above (2nd visit)
Mi 18.2 Same as Mile 10.2 above (2nd visit)
Mi 21.7 Same as Mile 3.8 above (3rd visit)
Mi 23.4 Same as 7.4 above (3rd visit)
Mi 26.3 Finish Line Party at Jules Salty Grub (food, toilets, your “drop bag,” and more)
2024 SCHEDULE OF EVENTS on SUNDAY, OCTOBER 27, 2024:
0600, 0700, 0800: Ferries Depart Southport to Bald Head Island (if they are on time)
0722: High Tide (4.3 feet)
0727: Sunrise
0830-930: Racer Check-In at Jules’ Salty Grub (Tiki Bar)
0900-0945: Service at Village Chapel of Bald Head Island
1000: Race starts at Old Baldy Lighthouse
1052: Low Tide (1 foot)
1130 (app.): First Half Marathon finishers
1330: Half-Marathon Cut-Off (3.5 hour time limit)
1630: Marathon Race Course Closes (6.5 hour time limit)
Cape Fear – shown above – is a prominent headland jutting into the Atlantic Ocean from Bald Head Island on the coast of North Carolina in the southeastern United States. It is largely formed of barrier beaches and the silty outwash of the Cape Fear River as it drains the southeast coast of North Carolina through an estuary south of Wilmington.
Cape Fear is formed by the intersection of two sweeping arcs of shifting, low-lying beach, the result of longshore currents which also form the treacherous, shifting Frying Pan Shoals, part of the Graveyard of the Atlantic.
Dunes dominated by sea oats occur from the upper beach driftline back to the stable secondary dunes, where they mix with other grasses such as Saltmeadow Cordgrass and panic grass, as well as seaside goldenrod, spurge and other herbs to form a stable salt- tolerant grassland.
Giovanni da Verrazzano, the Italian explorer sailing for France, made landfall after crossing the Atlantic at or near Cape Fear on March 1, 1524.
The name comes from the 1585 expedition of Sir Richard Grenville. Sailing to Roanoke Island, his ship became embayed behind the cape. Some of the crew were afraid they would wreck, giving rise to the name Cape Fear. It is the fifth-oldest surviving English place name in the U.S.
Cape Fear was the landing place of General Sir Henry Clinton during the American Revolutionary War on May 3, 1775. The 1962 movie Cape Fear and its 1991 remake were set at Cape Fear.
The legend of Cape Fear lives on with BADWATER® CAPE FEAR, and now the CAPE FEAR MARATHON!
Source: Wikipedia
MORE ABOUT OLD BALDY:
Bald Head Lighthouse, known as Old Baldy, is the oldest lighthouse still standing in North Carolina. It was built to help guide ships past the dangerous shoals at the mouth of the Cape Fear river. Old Baldy was completed by 1817 for just under $16,000 using bricks salvaged from the previous Bald Head lighthouse. A stone plaque above the entrance identifies the builder as Daniel S. Way, and the foundry for the lantern room, that was also salvaged from the old tower, as R. Cochran. Old Baldy was originally equipped with an array of 15 lamps and reflectors, and as technology improved, it later housed a Fresnel lens. It was decommissioned in 1958, but stands as a day beacon and symbol of Bald Head Island. The lighthouse has been restored and is open to the public; come climb its stairs to the top! Since 2014, Old Baldy has stood watch over the Badwater Cape Fear start line. Learn more at OldBaldy.org.
MORE ABOUT BALD HEAD ISLAND CONSERVANCY:
The Bald Head Island Conservancy was founded on Bald Head Island, NC in 1983 with a focus on barrier island conservation, preservation, and education. The Conservancy sponsors and facilitates scientific research that benefits coastal communities and provides numerous recreational and educational activities to the public. In coordination with various organizations, partnerships, and collaborations, the Conservancy has led the nation in conservation and research efforts and is uniquely poised to become a leader in Barrier Island Conservation world-wide.
Badwater fans and race participants will appreciate that BHIC cares for the pristine setting for the Badwater Cape Fear race route and its role as a seat turtle nesting site and sanctuary. The Conservancy also serves as the host and finish line for our event. As such, our goal is to annually raise $10,000 to purchase one of the special UTV vehicles which BHIC uses to patrol the beach and care for sea turtle nesting sites.
Since 2014, AdventureCORPS has made or facilitated more than $125,000 in donations to the Bald Head Island Conservancy.
More info: BHIC.org or click their logo above to donate now!