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Welcome to the Run newsletter.

Run Expectations and Guidelines 

Eyes on the Prize! Let's navigate the Escape From Alcatraz RUN course. 

Upon your return to Transition at Marina Green from the bike course, you must dismount your bicycle at the dismount line. Volunteers will be present to indicate the location of the dismount line. Run or walk your bicycle back to your numbered bike rack position. Your cycling helmet must remain secure on your head until after you rack your bicycle. Rack your bicycle by the nose of the seat, prepare for the run, and proceed to the exit marked  "RUN OUT" in the Transition area. Make sure you have the proper clothing for the weather conditions (hat&glasses - you never know in San Francisco) as well as your bib number, which must be visible and on the front of your singlet/shirt 

This breathtaking run course can challenge the most seasoned athletes. You will run through multiple terrain - road surface, park trails, gravel, the infamous Sand Ladder and on-grass to finish the race at Marina Green. Run surfaces include asphalt, chip trail, sand, sand steps, and grass, so please pay attention to your pace and the runners around you. Some of the course is narrow with athletes running in two different directions. By now you will have warmed up, but keep moving if you can. If you need to stop and warm up, pull over and do so in a safe area out of the way. 

Aid stations are available at every mile, serving Prime Hydration's Blue Raspberry Hydration Drink. 
The first mile of the run course is flat and stacked with spectators providing a welcomed adrenaline rush to propel you out of the Marina area and into Crissy Field. Remember that crowd is cheering for YOU! As soon as you enter Crissy Field, one of the most photographed objects in the world looms in front of you - the Golden Gate Bridge. As you approach the aid station at Mile 1, you will encounter regular Sunday morning joggers, walkers, dogs, and other San Francisco locals enjoying the day. The run course here is open to the public so stay focused. 

The first run aid station is staffed with enthusiastic Sports Basement employees. Take in some calories with a sip of Prime Hydration Drink as it's always better to take in calories earlier in the run than later. 

Around 1.75 miles into the run, you start the climb up to the Golden Gate Bridge towards the aid station at Mile 2. This is the time to pace yourself, shorten your stride, swing your arms and let the legs follow. Keep an eye out for other runners passing as they come down the stairs in the homestretch on their return to the finish line. The stairs up to the Golden Gate Bridge are narrow so this is not the place to pass people. You will also run through an old Civil War-era brick tunnel where you will need to duck and keep an eye out for other runners coming in the opposite direction. When exiting the tunnel, take in the view and continue to pace yourself accordingly. At this point, you have about a quarter-mile to go before you pass underneath the Golden Gate Bridge and get a break from the climb. 

After you pass the Golden Gate Bridge, you will run onto the Land's End trail. The Land's End trail is rolling and beautiful. Stay focused, but take the time to enjoy the scenery. Again, keep in mind that this is an out and back course, so be mindful of your space and watch out for other competitors coming from the other direction.

As you wind around the trail and the historic remains of the Presidio (retired US Army base), the trail has you passing the aid station at Mile 3. This is the highest point of elevation on the run course (300 ft). At this point, you transition to the bike lane on the asphalt road that offers a short, winding and fast downhill and also a nice smooth surface change. 

Following this downhill road section, you will be directed off-road onto a trail that will bring you down to Baker Beach. Use as direct a route as much as possible when descending to the beach and do not run too wide as you will run an extra distance that will not maximize your energy expenditure and time conservation. When you hit the beach you will naturally feel bogged down as the energy return is minimal when running on the sand. Do not run 'deep' or 'heavily' and do not push off from the sand using your calf muscles expecting normal return and bounce. Instead, skip lightly across the soft sand using more hips and less hamstring and calf muscles, a similar stride or gate as a snowshoer would use. 

At the Mile 4 aid station, you will turn and head back towards the Sand Ladder. Utilize this aid station as an opportunity for calories before your climb up the infamous Sand Ladder. The Sand Ladder is approximately a 400-step staircase made of sand and wooden beams. Use the wooden beams (steps) to push off as you climb and touch every one with your own rhythm. Use the cables and the wooden posts of the Sand Ladder railing to your advantage, there is no shame in getting some help. Take it slow to avoid burn-out. If you're not careful you can waste a great deal of energy on this portion. Even our professional athletes will walk up the Sand Ladder while using the cables to pull themselves up. 

Once you reach the top of the Sand Ladder, it is not "all downhill" to the finish line. You still have about five to ten minutes of climbing until you hit the aid station at Mile 5 and the highest point of the run course (300 ft) for the second time... Now it is all downhill! 

Following this last push uphill, you are on your way back through the beginning of the run course passing by aid stations at Miles 6 and 7. Once you pass the aid station at Mile 6, the final 10-20 minutes of your run will be flat and with a tail wind to help push you to the finish line. Don't let the wheels fall off as the natural tendency is to slow down. Stay focused on form and breathing. Repeat a positive mantra if needed to get you to the Marina Green finish line. 

You are about to experience a 'finish line feeling' unlike any other in the sport of triathlon. The finish chute and finish line are located at Marina Green adjacent to Transition and the Fitness Festival Expo. Friends and family will have the opportunity to watch alongside the finish chute to cheer on their favorite athletes, but for safety's sake, only athletes are allowed in the finish chute. Your friends and family can watch and meet you just around the corner.  As you cross the finish line, enjoy the moment, absorb the power of your accomplishment, take in the passion around you - feel it, embrace it, pass it on - life is good. 

You will enter the finish corral and then move on towards the athlete pavilion where you will receive your finisher's medal and rehydrate with Arrowhead water. This is also where you will return your timing chip, warm up and receive medical or massage assistance if necessary. As you enter the finish corral, be aware of other participants crossing the finish line and any cameras and/or press. We want to make sure everyone can cross the finish line easily and that cameras have a clear view. Go grab your warm clothes and head to the athlete food area in the expo. Stick around for the Awards Ceremony too. 

 If you have any additional questions, please visit the FAQ page or email us
The Escape From Alcatraz Triathlon Team
                               Check Out the Latest Race Tips Videos


Relax: Book TriBike Transport to get your bike to San Francisco and it will be there - fully assembled - when you arrive. No need to pack/unpack your bike, reserve a rental car, find a bigger taxi, or stress about TSA. . . Focus on your race; we’ve got your bike. 

Use code ESCAPE30 for $30 off! 

Escape Athletes, make sure you check out Sports Basement, our retail sporting goods partner leading up to race weekend. A California favorite, they have everything you need for race day! They boast high-end bike rentals, a full service bike shop, a deep swim/triathlon department and footwear and nutrition departments that can't be beat! If you are local, many of their locations offer weekly fun runs, so head on over and give them a go as you prep to EscapeSports Basement will be hosting numerous Escape activations over race weekend. Review our website for the full lineup of events. More to come from Sports Basement in the coming newsletters! Be on the lookout for their EPIC water stop and cheer squad on race day! They will be rooting for you out there! 
Want A Chance to Bypass the 2024 Random Drawing? 

Try your hand at The Luck of The Draw by registering for the 2023 ESCAPE Aquathlon! Participants with the top 5 swim times in this year's Aquathlon will be automatically granted “The Luck of the Draw”. The 5 Participants will have the opportunity to skip the Random Drawing process for the Escape From Alcatraz Triathlon and will receive an invitation to register for a race entry into the following year’s Escape From Alcatraz Triathlon.

**This is a paid entry into the Escape From Alcatraz Triathlon, NOT a complimentary race entry.**



Event Site 
The event site is located at Marina Green near the intersection of Marina Blvd and Scott Street, adjacent to St. Francis Yacht Club. 
Click for Map 
Travel to San Francisco, CA 
  - San Francisco International Airport (17 miles from event site) 
  - Oakland International Airport (25 miles from event site) 
Ground Transportation 
  - San Francisco is a bicycle-friendly town MORE>> 
  - Great public transportation MORE>> 
  - World famous Cable Cars MORE>> 

June 10 – 11th is shaping up to be a busy weekend in San Francisco! If you haven't already, get your rooms booked soon. View the Lodging page on our website for more information.  



Paid parking is available at the Palace of Fine Arts parking lot. 24 hr availability. 
15-minute walk to Marina Green. First come first served.  
Monitored security. For safety, please do not leave any valuables in the car. 
Address: 3399 Lyon St., San Francisco, CA 94123



April 5: #1 Welcome  

April 12: #2 Jump: Race Morning, Jump Instructions  

April 19: #3 Swim: Swim Expectations, Tips and Guidelines  

April 26: #4 Nutrition and Hydration 

May 3: #5 Bike: Bike Expectations, Guidelines  

May 10: #6 Start List + Transition Tips: What to Expect in Transition     

May 17: #7 Run: Run Expectations, Guideline

May 24 #8 Must Know Info: Athlete Guide + Recovery 

May 31 #9  Friends and Family: Viewing, Parking, Local Activities   

June 7: #10: Last-Minute Reminder: Race Weekend Info, Schedule  

June 14: #11 Post race: Survey, Results, Photos  

Escape sponsors