Races
Two Harbors, Minnesota. Superior Fall. Twenty thousand feet on the SHT. Lake Superior wind.
Field, 2025 · 25-year samplescraped
Geometryderived
Course records
The cruxSuperior Hiking Trail ridgeline above Lake Superior (near mile 65)
Course DNA
Superior Fall 100 runs 100 mi through Minnesota. +1,376 ft gain and -1,396 ft loss. Surfaces skew 85% trail / 15% dirt road. Superior Hiking Trail ridgeline above Lake Superior. High point near 385 ft. Low near 309 ft. September temps run 35°F to 70°F. The course rewards patience early and punishes rushed descents after mile 50.
Train for 1,376 feet of climbing across 100 mi. Back-to-back long runs on trail. Practice power-hiking grades above 15 percent. 38 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.
September in Minnesota: plan for 35°F to 70°F. Mandatory shell if rain is in forecast. Headlamp with spare batteries if 38 hours pushes past dark. Poles help on sustained climbs above mile 25. Vest capacity for 2 liters minimum. Shoes matched to 85% trail: lugs for mud, rock plate if the course turns technical after mile 50.
Hold effort through mile 25. The field often splits on the first big climb after mile 50. Superior Hiking Trail ridgeline above Lake Superior 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.
Results
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