Race: Quad Dipsea
Runner: TRR Coach Emily Keddie
Race Date: 11/29/2025
Location: Mill Valley, California
Result: 6th female; 5 hours and 18 minutes
3 Bests – What aspects of the race did you like the most?
The things that draw me back to the Quad Dipsea year after year are great because they are experiential, not necessarily performance-based.
- Community: It’s truly incredible. The race has a long history (42 years) and there are people who have run it for many years.
- Camaraderie: The race is a double out-and-back, so you see everyone at least 2-3 times, and the camaraderie is amazing!
- Course: It’s so unique. Over 28 miles and 9,000 feet of climbing, you run up and down hundreds of stairs (about 600 to start!), down into Muir Woods, up onto bluffs overlooking the Pacific Ocean, and down to Stinson Beach practically touching the ocean before returning to Mill Valley. Then you do it again!
Not so much – Aspects of the race that didn’t do it for you
It is hard! For me personally, racing the Quad Dipsea was a question mark because of a hip fracture. I had been working with a PT and he was confident I could race, but I had major injury-related race anxiety! I didn’t go in with a ton of confidence, but racing it proved to me that sometimes your body can show your brain what is possible, if you keep your heart in it. If the race atmosphere wasn’t wasn’t so community-focused, I might not have started. Again, the race is hard! But worth it.
Weird factor – What’s the weirdest thing about this race?
The stairs! As if running up and down hundreds of stairs wasn’t already hard enough, they are all different! Cement, stone, wood; some are slippery; some get muddy; one flight will be one width and then you’ll get to a set that is different height AND width, so it’s really tricky! But once you know, you know.
Highlights of your race – What did you do well and enjoy about your race in particular?
This year, I placed higher overall despite being 5 minutes slower than my best time for the Quad Dipsea. However, this was achieved with little to no specific training due to a recent injury, making it a huge win! My hip being strong the whole race (and after!) is the biggest win.
Lessons for others – Share your pro-tips on the race to help the next runner
Preview the course!! One-way, the Dipsea trail is 7 miles. Running this, or double prior as an out-and-back, prior to the race would be very helpful. There are a lot of intersections, and while they’re always marked well it helps to know what to expect. It is also worth getting a feel for the stairs and the flow of the course: every 7 miles, there are 2 climbs.
Expect that regardless of the temperature, it is always humid. Be prepared to do lots of power hiking, and poles are not allowed.
Lessons you learned that will help you next time around
I need to execute my fuel and nutrition strategy better. As a coach, I talk about these things all the time, but I didn’t do a good job myself; I got caught up in the chase a bit and put off both. That was a very silly thing to do.
Aesthetics – Is it a pretty course?
The Quad Dipsea is one of the most beautiful and varied “shorter” courses there is!
Difficulty – Is it a tough course?
9,000 feet of elevation across 28 miles puts it at one of the toughest elevation to miles ratios in trail and ultra.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
The Quad Dipsea has been run for 42 years: it’s is dialed. It balances the feel of a hometown race with the presence of big, world class talent.
Competition – Is there a strong field?
Yes! Megan Roche won this year and broke the 15-year old course record. It was incredible to see her in action multiple times during the race. On the men’s side, Nick Handel won and also set the course record.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
Registration fills immediately, so if you want to the Quad Dipsea it, you have to be ready!
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
All aid stations will be stocked with the normal ultra fare as well as GU Roctane Endurance Drink. Runners do need to bring their own gels too.
Weather and typical race conditions
The start is chilly and, as mentioned above, it’s always humid throughout!
How’s the Swag?
Great swag every year: they rotate between jackets, hoodies, t-shirts, socks, and water bottles.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
6/5 stars! The Quad Dipsea is an amazing race: I highly recommend.
Learn more about the Quad Dipsea on the official race website here.
Emily Keddie is a coach with Team RunRun based in Bend, OR. She is an experienced runner and dedicated coach, with a PhD in Psychology. Emily coaches a wide range of athletes in road and trail/ultra running, from 5K to 200+ mile distances.