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Instep Trail Races

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September 16, 2017 (Saturday)
63 K, 26.2 Miles, 13.1 Miles, 7 Miles, 5 K
Lapham Peak State Park
Delafield, Wisconsin
Click to go to the web site for the Instep Trail Races in Delafield, Wisconsin

Overview
I created this event for two reasons: as a distance runner, I wanted to help out a fellow local runner who had a tragic accident and secondly, I want to get more runners to share the special place that I have been running for the past three decades. Lapham Peak is one of my favorite places to run because of its beauty, challenging hills, wildlife and the closeness to the environment it offers. Lapham Peak holds a special place in my heart and I want to share with others. I hope you enjoy the trail and the event!




Event Start Location
Lapham Peak State Park W329 N846 Co. C Delafield, WI 53018
South of Delafield off of I-94 (Exit #285) on County Road C.

Course Description
63K,Marathon, Half-Marathon and 7 mile Course Review

The 63K course is 6 loops of the black loop/Moraine Ridge Trail , marathon course will be 4 loops of the black loop/Moraine Ridge Trail and the half-marathon will be two loops of the black loop/Moraine Ridge Trail. On the Lapham Peak trail map it states, "this loop is 7 miles", but it is not. I measured it with a measuring wheel and it is 6.5 miles on the dot.

The black loop has rolling hills along with a few very steep short hills and three longer hill climbs; there are flat spots as well. The trail itself is wide (most places 12-15 feet) and consists of grass and hard packed dirt (unless it rains a lot) with some rocks and a few roots. This trail is not technical, rocky or absurd but you will have to keep your focus on the trail.
Marathon, half-marathon and 7 mile runners will run up to the top of the tower on their FIRST LOOP ONLY; It is a small diversion and will get us to the right distance for all three races. Plus, if it is a nice day, you will love the view from up top. Always stay to the right and respect other visitors who are utilizing the tower. You will run up, circle the top and run down and back to the black loop. Everything will be marked for you to follow. The following loops you will stay on the black loop it is one and done with the tower.

7 Mile Course Review

The 7-mile course will be run on the black loop/Moraine Ridge Trail. The black loop has some rolling hills along with a few very steep short hills and three longer hill climbs; there are flat spots as well. The trail itself is wide (most places 12-15 feet) and consists of grass and hard packed dirt (unless it rains a lot) with some rocks and a few roots. This trail is not technical, rocky or absurd but you will have to keep your focus on the trail.
It is the same course as the marathon, half-marathon. There will be plenty of signage, cones and volunteers to guide you along the course and to make this turn.

5K Course
The 5K course starts same place as the other races and follows the black trail/moraine ridge trail up the south hill and turns left at the top of the hill and makes another left hand turn at the connecting path down a long gradual hill. The rest of the trail is the same as the rest of the races finishing on the black loop/moraine ridge trail to the same finish.


Awards
Finisher Gifts: Marathoners and Half-Marathoners may have a finishers medal OR a Finishers gift (TBA). Last year I gave a great athletic string bag with logo on it for all finishers. This year I am giving the option due to some demand for a finishers medal.

Packet Pickup / Expo
Packet Pick up: At the Delafield Instep store on Friday September 6th, 2013 from 2-6 and Race day from 6:00 AM 8:45 AM at the Evergreen Grove Parking Lot Shelter prior to each race

Timing / Results
Timing: Chip Timing will be used for each race for fast results

Directions
http://insteptrailraces.com/runners-info/race-day-info/

Parking
Parking: Available at the start/finish area in the Evergreen Grove parking lot. If the Evergreen Parking lot is full parking is available in the Homestead Hollow parking lot. Everyone will need a daily State Park Permit/Parking Pass to enter the state park THE DNR REQUIRES THIS. The Pass is $5.00 per car for participants . PLEASE bring a $5.00 bill and have it ready if possible so we can have smooth entrance. There will be many cars in line and having to give change to everyone takes a lot of time (plus it helps us keep enough change to break all those $20.00 bills)! Please car pool if you know of other runners coming as this will save on money and parking spots. THANK YOU!
 
 

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Tips
Marathon Race Day Tips

Once you have put in your mileage and properly trained, hopefully you will be ready to turn in that PR on race day (or be a first time finisher). Here are some tips that should help you on race day.
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Plantar Fasciitis

Experienced as heel pain when you take your first steps after getting out of bed or after sitting for a long period of time, plantar fasciitis is a running injury most frequently caused by an abnormal motion of the foot or too-tight calf muscles.
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How to Avoid The Porta Potty During a Race

We've all seen it and most of us have done it ... 30 minutes (or less) into a race athletes are already looking for a port potty. The good news is that it doesn't have to be that way. The secret is a proper hydration plan before the gun goes off, and here's how you do it.
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Reviews
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Clubs and Groups
 Looking for a club or team to help keep you motivated?
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 Badgerland Striders,Inc  Wauwatosa WI club info
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This is a partial list of the 30 Running clubs and teams in Wisconsin and approximately 10,000 clubs in the U.S. To find a club or team in your area click here.

NOTE
: If you belong to a team or club that is not list on Race360 we will be happy to list it for free. Refer to our Club Services page.

 
Retailers (near this event)
 If you need last minute shoes, clothing, energy gel, etc., try one of these local running stores:
 Store City  State   Distance   More Info 
 Instep Running And Walking Center  Delafield WI 0 Miles store info
 Performance Running Outfitters  Oconomowoc WI 4.8 Miles store info
 Fleet Feet Sports  Brookfield WI 12.5 Miles store info
 Stans Fit For Your Feet  Brookfield WI 15.1 Miles store info
 Performance Running Outfitters, LLC  Brookfield WI 15.1 Miles store info
 Revolution Natural Running & Walking Center  Wauwatosa WI 18.1 Miles store info
 Rodieze Running Store  West Allis WI 18.8 Miles store info
 The Fitness Edge. Inc  Pleasant Praire WI 42.7 Miles store info
 Triathlon World  Kenosha WI 43 Miles store info
NOTE: If you own a retail store that should be on this list, please use our dealer application for more information on becoming a Race360 partner.
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