Training

There will be a course preview training run in early April, beginning and ending at the Soldier Canyon trailhead (the race start/finish). All abilities are welcome to attend and we will have many local runners attending to guide those coming in from out of town, but please also print a map from the Course Map page and bring with you.

Date: To be announced
Start: 8:30am at the Soldier Canyon Trailhead at Lory State Park.
BBQ Potluck: 1:00pm – 4:00pm (please bring something to share or a few dollars to contribute for picnic area rental, BBQ supplies, food and other misc.) Only 3.2% beer is allowed in the park. All donations will be passed on to race beneficiary, Animal House Dog Rescue.
Fees: No registration is required. Runners are responsible for their own park entrance fee ($7 day use per car if you don’t already have an annual state park pass. Carpooling strongly recommended.)

Course
:

Most runners will follow the Quad Rock 25 mile loop but everyone is welcome to run any part of the course. And anyone is welcome to start earlier or later. The route will not be marked but we will have plenty of local runners attending so most runners should be able to buddy up with a similarly paced runner or group of runners, with at least one person who knows the course. If you are new to the area, however, please remember to print a map. Full size detailed maps of Lory and Horsetooth are available from Jax or the local REI.

Other:

We will not have any aid stations on the course. There are water pumps at the Horsetooth Trailhead, Soldier Canyon Trailhead, and the Lory Visitor Center. We will also place several jugs of water at the Arthur’s Trailhead.

Runners are responsible for their own safety – we will not keep track of any attendance and will not have a course sweep.

For a shorter 18 mile route, the Spring Creek-Westridge loop can be cut off from the Horsetooth side of the course. For a longer route, you can add an extra loop back up and over Arthur’s and straight back on the east valley trail for 34.6 miles.

Dogs on leash are welcome.

Train with the Fort Collins Trail Runners

The Fort Collins Trail Runners (FCTR) group runs year round on many parts of the course and on other trails in the surrounding area. We have regularly scheduled group runs on Tuesdays and Thursdays with more impromptu outings, including weekend long runs in Horsetooth and Lory, announced through the group listserv.

Click here to sign up for the FCTR Yahoo Group for current updates.

To prepare for the Quad Rock 50, we recommend the following runs. Details are announced weekly on the FCTR Yahoo Group.

Hill Runs

Towers Rd Time Trial
Soderberg Trailhead (lower Horsetooth parking lot)
Every other Thursday at 6pm

We meet every other Thursday evening at the Soderberg Trailhead for a handicapped time trial ascent on Towers Rd. The route is 3.4 miles from the trailhead to the summit. Total elevation gain is approximately 1,700ft and it takes anywhere from 28:50 (Sam Malmberg’s current FKT) to an hour depending on ability and motivation. Runners who plan to reach the top in 50 minutes start at 6pm. Anyone who needs more time can show up early and estimate their own handicap (i.e. a 60 minute ascent estimate would start at 5:50pm). Faster runners will start later based on their ascent estimate or previous PR time. Everyone gets to the top at about the same time, so no matter how fast or slow you are, you’ll have some good encouragement and competition on the way up. Once everyone meets at the top, we jog back down the hill at a casual and conversational pace.

The Quad Rock 50 route includes 1,000 feet of vertical gain (and loss) on Towers Road, so regular visits to the hill, if possible, are highly recommended as part of your training plan. Even if you’re not planning on running the race, a visit to Towers on Thursday evening is always time well spent – in a sadistic kind of way. More Towers info here.

Social Runs

These aren’t necessarily the best “workouts” to train for your race but they make nice recovery and taper runs. And you’ll have the opportunity to meet the race directors and other runners training for the Quad Rock races.

Trailhead to Trailhead Social Run
Reservoir Ridge (at the end of Michaud Lane)
Every Tuesday 6pm

A 3.75 mile loop around the ridge, with a couple of stops along the way to make sure no one gets left behind. After the run, we head down to the Trailhead in Old Town for 2-for-1 burgers and beers.

Thursday Pineridge Social Run
Meet by the Dog Park at the end of Horsetooth Rd
Every other Thursday at 6pm

We run a casual 5 mile loop around the Pineridge natural area with several stops along the way. There are also options to shortcut if anyone wants to run less.

Tempo Runs
Maxwell Parking Lot by Hughes Stadium
Most Thursday mornings through the winter at 6am

Get the blood pumping on cold winter mornings by joining in on a hilly 10 mile road run. We meet at 6am and then run conversationally to the 5 mile mark on the Horsetooth Half course (Centennial Road) before turning around and coming back at a tempo-type effort. Group size varies with the weather, but there is typically a range of abilities in attendance.

Intervals
Meet by the fire station in City Park just off Bryan Ave, north of Mulberry
Tuesday mornings through winter and spring at 7:15am

Hosted by Jane Welzel, these workouts are typically centered around mile repeats, but also include 800s, 1,000s, 1,200s and 3,200s. Typical workout volume is in the 4-6 mile range. Tuesday morning strength intervals switch to Tuesday Night Track in mid May. Broad range of abilities.

Long Runs

We do not have any regularly scheduled long training runs, but anyone is welcome to post an invite on the Fort Collins Trail Runner’s group to coordinate a group run. Someone from the FCTR group is always going out for a long run somewhere every weekend and there is usually an announcement or two to the group each week from people looking for company.

Spring Vertical Madness

Once the weather turns for the better, things start getting a little silly among the Fort Collins trail running crowd. The spring vertical series includes the following training staples for Fort Collins ultrarunners trying to whip themselves into shape for the summer season. These are highly recommended in preparing for Quad Rock:

Greyrock Two, Four and Six Pack
The Round Up (30 Miles, 10,000′, One summit of Round Mountain)
Crosier Mountain Triple Bagger (26 Miles, 8,000′, three summits of Crosier Mountain)
March Mileage Madness (Horsetooth Reservoir Circumnavigation with add-on options)
Other Insanity Yet to be Imagined

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