Date

1/19/19

Location

Honolulu, HI

Avg Temps f.

80/66

Gain/Loss in ft

24,500/24,500

ft/mile gain

245

Highest Elev.

1900 ft

Start

6:00am

Surface

99% single track, 1% asphalt

Time Limit

36 hours

Sunrise/set

7:12am/6:13pm

Furthest Aid

7.4 miles

 

Summary: Situated in the mountains above the city of Honolulu, this course is characterized by its latticework of roots across the single track trails. Runners cover the 100 milers over the course of 5 loops with some partial out and backs, gaining and losing 24,500 feet, crossing 20 streams, and of course, running over countless roots, rocks, puddles and “mud wallows”. It’s certainly not for the faint of heart and takes lots of perseverance and an adventurous mindset.

Lessons Learned from Race Reports

  • Average temps listed are for the city of Honolulu. Expect lower highs and lows, more precipitation, and high humidity (the race is in a rainforest)
  • The dense canopy in the forest causes shorter daytime hours than the sunrise/sunset listed, so be aware of when you need your headlamp during the race
  • Very little of the course lends itself to a consistent stride – be ready to be consistently inconsistent in how you run and navigate the footing and elevation changes of the course
  • There are wild pigs in the forest – exercise caution if you see any, especially any momma and baby pigs
  • Mosquitos are a factor, especially in areas with little air movement
  • Dehydration and hypothermia are big risk factors for runners in this race because of the hot and humid days and cooler night temperatures
  • Of the two stream crossings, one is technical and another is not. Be ready to get your feet wet (if they aren’t wet and muddy already), and be ready to cross scattered and slippery rocks
  • Hiking poles are allowed (and by the looks of course, aren’t a bad idea!)
  • Be sure you know the runner, pacer and crew rules in the Book of Hurt
  • Lots of other day hikers out on the trails, so be aware and respectful of other trail users
  • Sauna sessions as part of training are helpful because of the high humidity in the race
  • The course takes constant mental focus because of the technical footing and twists and turns
  • If you don’t run well with wet feet, have a plan for changing socks and shoes often to have dry feet
  • The first climb starts out in in the dark and will likely feel crowded with runners all in a line, so if you want to be in front, you’ll need to get out fast. If not, do your own pace and don’t be rushed by others pushing from behind.
  • Lots of runners fall apart on loop 4, when the darkness settles in and they still have 40 miles left
  • Know that your pace will slow, likely considerably, once it gets dark. Be prepared to hike.
  • If it’s muddy, which is likely, the mud gets worse as the day progresses because of so many people running over the same trails over and over again
  • Have a very strong headlamp – seems intuitive and normal for any ultra at night, but several races reports noted having a weak headlamp and really suffering because of it.

Tips from Coach Masazumi:

  • Trekking poles save you, so train how to use them before the race if possible. HURT 100 is very technical, and they help place your steps stable. Many use it regardless of whether a runner is fast or slow. Last year, 2nd place runner was using them in his last lap.
  • In addition to Sauna, try the fitness gym. It’s warmer than outside and easier to stay longer than in the Sauna.
  • Loop course is one of the big factors of high DNF rate. It’s getting harder to start another loop when you are tired. Be strong and stay focused on your goal.

Elevation

Total gain/loss: 24,500/24,500

Ft/mile gain: 245

Total climbs: 3 major per lap, each ~1200 feet, for 15 total, along with countless small, steep climbs and descents along the way of each major climb

Course Map (PDF), Elevation profile (page 23), and Google Course Map

Aid stations

Total aid stations: 3 aid stations per lap (5 laps)

Furthest distance apart: 7.4 miles

Locations: Anywhere from 5.2 to 7.4 miles apart on each lap

What’s available: All aid stations have bottled water, an electrolyte drink, and carbonated beverages. Standard aid station fare with hot and cold food options and some vegetarian options. Runners are responsible for their own gels, energy bars, electrolyte supplements, medications (e.g., anti-inflammatory products), personal hygiene products (e.g., sunscreen, lip balm), and typical first-aid items (e.g., bandages, blister treatment).

Crew access

Access Locations: Crew can access all 3 aid stations, but not before 11:00am at aid station #2 or #3. First aid station, Nature Center, is also Start/Finish.

Crew instructions/directions: See Book of Hurt for directions, parking and information.

Pacers

Yes, they are allowed after 60 miles or beginning at 17:00 on Saturday, whichever comes first. One pacer at a time and they must start from an aid station.

Race qualifiers

Western States 100 qualifier

Race reports

https://masazooomirunning.wordpress.com/2017/01/30/h-u-r-t-100/ (Coach Masazumi’s race report with lots of pics)

http://www.hawaiirunninglab.com/race-report/guest-race-report-jeff-frank-hurt-100/

http://crockettclan.org/running/hurt100.html

Strava activities and GPX files

https://www.strava.com/activities/472884761/overview

https://www.strava.com/activities/834058495/overview (lots of photos!)

Race Website

https://www.hurt100.com/

Runner’s Manual (aka Book of Hurt)