DOWNHILL SHEAR13,050 FT OF LOSS
Auburn, California · April · 104 km
Foot care for Canyons 104 km
Canyons 104 km is a descent race. Toes and nail beds pay first.
Threat matrix
What Canyons 104 km does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Downhill shearMile 15 to 20.5 drops 2,400 ft at 8.3 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Total descent load13,050 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Heat and sweatApril highs reach 90 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
- Hours on feet64.6 miles inside a 20 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Long aid gaps13 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
Downhill shear
Where gravity works on your toes.
Sustained descents pulled straight from the elevation profile. Pretape before these, not after.
The schedule
Where you sit down and take the shoes off.
Set your goal time. The clocks, the stop plan, and the kit all move together.
- China WallMI 006:00
Eyes only
Named station on course.
- Eyes only. Feel for hot spots through the sock and keep moving.
- AuburnMI 1309:13
Shoes off
12.9 mi since the last stop, 2,350 ft of descent into it, cutoff 4 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 2,350 ft of descent came into this stop.
- Pretape hot spots. 2,400 ft down through mile 15 to 21 is next.
- CaliforniaMI 2613:10
Shoes off
12.9 mi since the last stop, 2,400 ft of descent into it, cutoff 8 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 2,400 ft of descent came into this stop.
- Pretape hot spots. 1,450 ft down through mile 29 to 33 is next.
- Canyons mile 39MI 3916:22
Socks and a look
13 mi since the last stop, 1,450 ft of descent into it, cutoff 12 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Canyons mile 52MI 5219:02
Socks and a look
12.9 mi since the last stop, cutoff 16 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Finish Auburn on the Western States TrailMI 6522:00
Eyes only
12.9 mi since the last stop, cutoff 20 h, late race, feet already soft.
- Eyes only. Feel for hot spots through the sock and keep moving.
Checked on top of the essentials for Canyons 104 km.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Canyons 104 km adds to the standard kit.
- Powder and a moisture barrierSweat is the friction multiplier on this course.
- Pretape for toes and heelsLong descents load the front of the shoe and lift the heel.
- Vest foot kit you can use aloneThe widest gap is long enough that a hot spot becomes a blister before the next station.
Shoes
What survives this course.
Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.
Crew
What your crew needs on paper.
Two plates. On the left, the race-specific notes that never make it into the standard script. On the right, the printable card your crew reads at two in the morning under a headlamp.
Race day notes
- Crux near Devils Thumb double pass and Cal Street descent into Auburn near mile 42. Plan foot work before the field splits.
- Surfaces: 85% trail / 10% dirt road / 5% paved. Match lugs and tape adhesion to the dominant surface.
- Air band 45°F to 90°F. Crew should carry dry socks and skin lube when heat or rain is in range.
- Cutoff 20 hours. Longer stops only where the schedule has real buffer.
- Educational only. Test every tape, sock, and shoe combination on long runs before race day.
Where you sit down
- AuburnMI 13
- CaliforniaMI 26
Print card
A single sheet your crew reads at two in the morning: the stop script, the mandatory kit, and the calls that pull the runner. Print it, laminate it, staple it to the drop bag.
Crew foot care card
Station script. Three to eight minutes if organized.
- Runner sits. Shoes and socks off both feet.
- Inspect: hot spots, maceration, nails, blisters.
- Clean with wipe. Pat completely dry. No tape on damp skin.
- Treat hot spots first. Drain blisters only if necessary with clean technique.
- Fresh socks. Relace shoes. Runner stands and tests before leaving.
Mandatory kit
- Leukotape, kinesiology tape, wipes, blister patches, moleskin
- Scissors, nail clippers, lubricant, powder, spare socks (2+)
- Antibiotic ointment, gloves, cohesive wrap, small towel
When to pull runner: spreading redness, loss of feeling, gait collapse, unmanageable pain.
PR Run · pr.run/foot-care
FAQ
Canyons 104 km foot questions.
- 01
Where should I stop for foot care at Canyons 104 km?
Auburn at mile 12.9, California at mile 25.8. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.
- 02
Which section of Canyons 104 km wrecks feet?
Mile 15 to 20.5 drops 2,400 ft at 8.3 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.
- 03
How do I keep my feet dry at Canyons 104 km?
April highs reach 90 degrees F. Sweat saturates socks, skin softens, friction climbs. Change socks at every stop you can, run powder or a moisture barrier, and lean forward when you dump water on your head so it misses your shoes.
- 04
How many sock changes for Canyons 104 km?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 64.6 miles inside 20 hours is long enough that dry socks are faster than the five minutes they cost.
- 05
What goes in my vest for Canyons 104 km?
13 miles between stations at the widest gap. Carry what you need to fix a hot spot alone. Tape, two wipes, a blister patch, and a small tube of lube covers a hot spot without waiting for crew.
- 06
How do I stop blisters at Canyons 104 km?
Start from the biggest threat on this course. Mile 15 to 20.5 drops 2,400 ft at 8.3 percent average grade. Toes hit the front of the shoe, heels lift. Fit the shoe with room for swelling, pretape the spots that have blistered on you before, keep grit out, and change socks at every stop you have access to. Blisters come from pressure, friction, and moisture, so remove whichever one this course hands you the most of.
- 07
What foot care kit should I pack for Canyons 104 km?
Beyond the standard kit, this course calls for powder and a moisture barrier, pretape for toes and heels, vest foot kit you can use alone. Sweat is the friction multiplier on this course.
- 08
What shoes work for Canyons 104 km?
85% trail / 10% dirt road / 5% paved at technicality 5/10 points toward Norda 001, Norda 001, Norda 001. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.
Educational only. Not medical advice. Persistent pain, infection, or numbness: see a podiatrist or sports medicine clinician.
Train for it
Feet get you to the finish. The plan gets you there on the clock.
Foot care is one system on Canyons 104 km. Climbs, descents, heat, fueling, and cutoffs are the rest of it.