2013 Escape from Alcatraz Triathlon | March 3, 2013 | San Francisco, CA
February 7, 2013

You are receiving this email because you have registered as a participant or have expressed interest in the Escape from Alcatraz Triathlon. This newsletter will continue to be delivered to you regularly until the start of the event. Each newsletter will contain very important information to help make this event successful and safe for everyone involved. Please read each one carefully.

In this newsletter, we discuss the final leg of the race, the RUN!

Participant List
A Participant List is now available on our website. Please review your information to make sure it is correct. Note: Per USAT Rules, your age is shown during calendar year, NOT on race day.


Run Expectations and Guidelines
The Run

You've survived the swim, tackled the bike, and now it's time for the final leg: THE RUN!

Upon returning to transition from the bike course, dismount your bicycle at the dismount line. Volunteers will be present to indicate the location of the dismount line, please remember to thank the volunteers. Run or walk your bicycle back to your numbered bike rack position. Your cycling helmet must remain secure until after you rack your bicycle. Rack your bicycle by the nose of the seat, prepare for the run, and proceed to the "run out" exit of transition. Make sure you have the proper clothing for the weather conditions as well as your run bib number, which must be visible and facing front.

The run course of this event can challenge even the most seasoned athletes as you run from road surface, to park trails, to sand, to the infamous Sand Ladder and on to the grassy finish line at Marina Green. The run surfaces will be asphalt, chip trail, sand, sand steps, and grass so please pay attention to your pace and the runners around you as some of the course is narrow with athletes running in two different directions. By now you will have warmed up, but keep moving. If you do need to stop to warm up, do so but remember safety first.

The first mile of the run course is flat and the first half of that first mile is stacked with spectators providing a much needed adrenaline rush to float out of transition and fly until you exit the Marina area and enter Crissy Field. Take the time to enjoy the crowd, after all, they are there cheering for you! As soon as you enter Crissy Field, you are reminded once again of one of the many reasons you entered this race as the most photographed object in the world looms in front of you: the Golden Gate Bridge. As you approach an aid station at Mile 1, you will encounter regular Sunday morning joggers, walkers, dogs, and other San Francisco locals enjoying the day. The run course here is open to the public so stay focused.

The first run aid station is staffed with always enthusiastic Sports Basement employees. Take in some calories with a sip of Cytomax, as it is always better to take in calories earlier in the run than later.

Around 1.75 miles into the run you start the climb up to the Golden Gate Bridge and towards the aid station at Mile 2. This is the time to pace yourself, shorten your stride, swing your arms and let the legs follow. Keep an eye out for other runners passing you as they come down the stairs in the homestretch on their return to the finish line. The stairs up to the GG Bridge are narrow and this is not the place to pass people. You will also run through an old Civil War era tunnel where you will duck and, once again, keep an eye out for other runners coming from the opposite direction. When exiting the tunnel, enjoy the view and continue to pace yourself accordingly as you have about a quarter-mile to go before you pass underneath the Golden Gate Bridge and get a break from the climb.

After you pass underneath the Golden Gate Bridge, you will run onto the Land's End trail. This is an out and back course so again, keep an eye out for other runners coming at you. The Land's End trail is rolling and beautiful; stay focused, but take the time to enjoy the scenery.

As you wind around the trail and the historic remains of the retired US Army Base Presidio, the trail has you passing the aid station at Mile 3. This is the highest point of elevation on the run course (300ft). At this point you transition to the bike lane of the road that offers a short, winding and fast downhill and also a nice smooth surface change.

Following this downhill road section, you will be directed off road and onto a trail that will bring you down to Baker Beach. Use as direct a route as possible when descending to the beach and do not run too wide as you will run extra distance that will not maximize your energy expenditure and time conservation. When you hit the beach you will naturally feel bogged down as the energy return is minimal when running on the sand. Do not run 'deep' or 'heavily' and do not push off from the sand using your calf muscles expecting return and bounce. Instead skip lightly across the soft sand using more hips and less hamstring and calf muscles.

There is a turn-around at the aid station at Mile 4 where you will turn and head back towards the Sand Ladder. Utilize this Aid Station as an opportunity for calories before your climb up the infamous steps. The Sand Ladder is approximately a 400-step staircase made of sand and wooden beams and is located near Mile 5 of the run course. Use those wooden beams of the steps to push off as you climb and touch every one with your own rhythm. Use the cables and the wooden posts of the Sand Ladder railing to your advantage, there is no shame in getting some help. Take it slow to avoid burn-out. If you are not careful you can waste a great deal of energy on this portion. Even the Professionals will walk up the Sand Ladder while using the cables to pull themselves up the steps. Once you reach the top of the Sand Ladder, it is not "all downhill" to the finish line. You still have about five to ten minutes of climbing until you hit the aid station at Mile 5 (originally passed at Mile 3) and the highest point of the run course (300ft) for the second time... Now it is all downhill from here!

Following this last push uphill, you are now on your way back through the beginning of the run course passing by aid stations at Miles 6 and 7. Once you pass the aid station at Mile 6, the final 10-20 minutes of your run will be flat and with a tail wind to help push you to the finish line. Don't let the wheels fall off at this time as the natural tendency is to slow down. Stay totally focused on form and breathing. Repeat a positive mantra if needed to get you to the Marina Green finish line. This will be a finish line feeling unlike any other in the sport!

The finish chute and finish line are located at Marina Green adjacent to transition and the Fitness Festival Expo. Friends and family will have the opportunity to sit in grandstands on either side of the finish chute to cheer on their favorite participants.

As you cross the finish line, enjoy the moment, absorb the passion around you, feel it, embrace it, pass it on- life is good.


You will enter the finish corral and then move on towards the athlete pavilion where you will receive your finisher's medal, Muscle Milk and water. This is also where you will return your timing chip, warm up and receive medical or massage assistance if necessary. As you enter the finish corral, be aware of other participants crossing the finish line as well as any cameras and/or press. We want to make sure everyone can cross the finish line easily and that cameras are not blocked from the finish line view. Go get some warm clothes on and head to the expo and awards ceremony.

Congratulations! You have just successfully ESCAPED from Alcatraz!



We Need Volunteers!
Volunteers This race would not be possible without hundreds of amazing volunteers!
There are many opportunities and roles as a Volunteer within this great race.  Some of the "best seats in the house" belong to our amazing and helpful volunteers.  And did you know that volunteering can INCREASE your chances of being selected in next year's lottery! 


We Want Your Story!
Do you have an interesting or heartwarming story about your participation in or your relationship with the Escape from Alcatraz Triathlon? have you overcome impossible odds to join us on race day? Are you celebrating a milestone during the event? We want to hear your story!

Please email shelbi@spinpr.com with details!

What's Next? | What Did You Miss?
2013 Escape from Alcatraz Triathlon e-Newsletter Schedule
  • January 10 - "Welcome"  
  • January 17 - "The Swim"
  • January 24 - "Nutrition"
  • January 31 - "The Bike"
  • February 7 - "The Run"
  • February 14 - "Race Weekend: Friends & Family"
  • February 21 - "Race Weekend: Must Know"
  • February 28 - "Last Minute Reminders"
  • March 21 - "Race Recap"

If you missed any of the newsletters, please visit our NEWSLETTER ARCHIVE 


IMGFor the past 19 years, IMG Worldwide has proudly owned, produced, and managed the Escape from Alcatraz Triathlon. This event is a marquee event within IMG's established portfolio of global endurance events, which includes the London Triathlon, Triathlon Alpe d'Huez, the Barcelona Triathlon, the Beijing International Triathlon, and more.
For the fourth year, IMG welcomes Bill Burke and his race team as the official Race Director of the Escape from Alcatraz Triathlon.
IMG Worldwide | 12400 Wilshire Blvd | Los Angeles, CA 90025