DOWNHILL SHEAR12,750 FT OF LOSS
Apple Valley, Utah · April · 100 mi
Foot care for Zion Ultras 100
Zion Ultras 100 is hours on feet. Shear adds up.
Threat matrix
What Zion Ultras 100 does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Hours on feet100 miles inside a 36 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Downhill shearMile 47.5 to 60 drops 3,550 ft at 5.3 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Total descent load12,750 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Heat and sweatApril highs reach 85 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
- Technical groundTechnicality 7/10. Rock strikes, side loading, and constant foot correction grind the same spots.Course data
- Night hoursA 36 hour window means hours of taping in the dark with cold hands. Practice it that way.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.
- Virgin DesertMI 4319:17
Shoes off
42.9 mi since the last stop, 2,900 ft of descent into it, cutoff 22 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 2,900 ft of descent came into this stop.
- Pretape hot spots. 3,550 ft down through mile 48 to 60 is next.
- Hand the crew the checklist. They tape, you drink.
Checked on top of the essentials for Zion Ultras 100.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Zion Ultras 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.
- Light you can tape byTaping in the dark with cold hands is a different skill than taping at your kitchen table.
- Half size up in the crew bagFeet swell over the back half. A tight shoe at midnight ends races.
- Moleskin for pressure pointsRock strikes and side loading build hot spots off the usual map.
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 Four steep mesa climbs with slickrock descents between miles 20 and 70. Plan foot work before the field splits.
- Surfaces: 70% singletrack / 30% slickrock. Match lugs and tape adhesion to the dominant surface.
- Air band 45°F to 85°F. Crew should carry dry socks and skin lube when heat or rain is in range.
- Cutoff 36 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
- Virgin DesertMI 43
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
Zion Ultras 100 foot questions.
- 01
Where should I stop for foot care at Zion Ultras 100?
Virgin Desert at mile 42.9. 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 Zion Ultras 100 wrecks feet?
Mile 47.5 to 60 drops 3,550 ft at 5.3 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 Zion Ultras 100?
April 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 Zion Ultras 100?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 100 miles inside 36 hours is long enough that dry socks are faster than the five minutes they cost.
- 05
How do I stop blisters at Zion Ultras 100?
Start from the biggest threat on this course. 100 miles inside a 36 hour limit. Every hour adds shear, swelling, and sock saturation. 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.
- 06
What foot care kit should I pack for Zion Ultras 100?
Beyond the standard kit, this course calls for powder and a moisture barrier, pretape for toes and heels, light you can tape by, half size up in the crew bag, moleskin for pressure points. Sweat is the friction multiplier on this course.
- 07
What shoes work for Zion Ultras 100?
70% singletrack / 30% slickrock at technicality 7/10 points toward Norda 055, Hoka Mafate X, Hoka Mafate X. 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 Zion Ultras 100. Climbs, descents, heat, fueling, and cutoffs are the rest of it.