Races

C&O Canal 100

MarylandApril

Washington DC to Cumberland. One hundred miles of C&O Canal towpath. Flat. April mud.

100 mi+4,871 ft-5,061 ft30 hours1,831 ft to 2,031 fttech 5/10Checkpoints per race booktowpathflatWSER qualifierApril
Distance100 mi
Gain+4,871 ft
Loss-5,061 ft
Altitude1,831 ft to 2,031 ft
Technicality5/10
Air40°F to 80°F
Gradient profileOfficial race GPX
  • Start2,021 ft
  • High2,031 ft
  • Low1,831 ft
  • Finish1,831 ft

Geometryderived

Steepest drop171 ft-1.5% over 2.1 mi
Night miles38 misunset near 19:00 local

The cruxTowpath monotony between Hancock and Williamsport (near mile 65)

Course DNA

The Course

C&O Canal 100 runs 100 mi through Maryland. +4,871 ft gain and -5,061 ft loss. Surfaces skew 95% towpath / 5% road. Towpath monotony between Hancock and Williamsport. High point near 2,031 ft. Low near 1,831 ft. April temps run 40°F to 80°F. The course rewards patience early and punishes rushed descents after mile 50.

The Work

Train for 4,871 feet of climbing across 100 mi. Back-to-back long runs on similar surfaces. Practice power-hiking grades above 15 percent. 30 hours total means limited margin: rehearse fueling every 45 to 60 minutes and downhill eccentric work weekly. Technicality 5/10. Build a block that simulates the crux near mile 65.

Kit

April in Maryland: plan for 40°F to 80°F. Mandatory shell if rain is in forecast. Headlamp with spare batteries if 30 hours pushes past dark. Poles help on sustained climbs above mile 25. Vest capacity for 2 liters minimum. Shoes matched to 95% towpath: lugs for mud, rock plate if the course turns technical after mile 50.

Race Day

Hold effort through mile 25. The field often splits on the first big climb after mile 50. Towpath monotony between Hancock and Williamsport near mile 65 is where time is won or lost. Walk the steep pinches. Run the flats and gentle downhills. Crew at major aids: socks, calories, ice if hot. Transitions under 5 minutes when possible. Final third is 33 miles of fatigue management. Finish with reserve for the last descent.

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Train for C&O Canal 100

Course-specific plan, fuel segments, gear kit, and race morning for C&O Canal 100.

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C&O Canal 100

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