DOWNHILL SHEAR10,800 FT OF LOSS
Hong Kong · January · 62 mi
Foot care for Hong Kong 100
Hong Kong 100 is a descent race. Toes and nail beds pay first.
Threat matrix
What Hong Kong 100 does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Downhill shearMile 59 to 62 drops 1,350 ft at 8.7 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Heat and sweatJanuary highs reach 85 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
- Hours on feet62 miles inside a 23 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Long aid gaps12.4 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.
- Hong KongMI 006:00
Eyes only
Named station on course.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Hong Kong 100 mile 12MI 1209:48
Socks and a look
12.4 mi since the last stop, cutoff 4.6000000000000005 h.
- Socks off. Check the pressure points and swap if the pair is wet.
- Hong Kong 100 mile 25MI 2513:36
Shoes off
12.4 mi since the last stop, 900 ft of descent into it, cutoff 9.200000000000001 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Hong Kong 100 mile 37MI 3717:24
Eyes only
12.4 mi since the last stop, cutoff 13.799999999999999 h, late race, feet already soft.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Hong Kong 100 mile 50MI 5021:12
Socks and a look
12.4 mi since the last stop, 800 ft of descent into it, cutoff 18.400000000000002 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Finish Hong KongMI 6201:00
Shoes off
12.4 mi since the last stop, 1,350 ft of descent into it, cutoff 23 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
Checked on top of the essentials for Hong Kong 100.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Hong Kong 100 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.
- Craft Nordlite Ultra Pro80% MATCH32mm heel · 6mm drop · 4mm lugs. Cushion that keeps feeling like cushion at hour twenty.
- adidas Fluidflow 2079% MATCH26.4mm heel · 8.1mm drop. Weighs 316g without giving up stack.
- adidas Pureboost 2379% MATCH27.6mm heel · 11.5mm drop. Weighs 305g without giving up stack.
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 Twins and Violet Hill on the MacLehose Trail near mile 40. Plan foot work before the field splits.
- Surfaces: 75% trail / 20% dirt road / 5% paved. Match lugs and tape adhesion to the dominant surface.
- Air band 50°F to 85°F. Crew should carry dry socks and skin lube when heat or rain is in range.
- Cutoff 23 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
- Hong Kong 100 mile 25MI 25
- Finish Hong KongMI 62
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
Hong Kong 100 foot questions.
- 01
Where should I stop for foot care at Hong Kong 100?
Hong Kong 100 mile 25 at mile 24.8, Finish Hong Kong at mile 62. 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 Hong Kong 100 wrecks feet?
Mile 59 to 62 drops 1,350 ft at 8.7 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 Hong Kong 100?
January highs reach 85 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 Hong Kong 100?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 62 miles inside 23 hours is long enough that dry socks are faster than the five minutes they cost.
- 05
What goes in my vest for Hong Kong 100?
12.4 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 Hong Kong 100?
Start from the biggest threat on this course. Mile 59 to 62 drops 1,350 ft at 8.7 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 Hong Kong 100?
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 Hong Kong 100?
75% trail / 20% dirt road / 5% paved at technicality 5/10 points toward Craft Nordlite Ultra Pro, adidas Fluidflow 20, adidas Pureboost 23. 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 Hong Kong 100. Climbs, descents, heat, fueling, and cutoffs are the rest of it.