Dirty December Trail Run: Course, Elevation & Route Profile

Course & Elevation

Start and finish are at the Sycamore Canyon trailhead parking, up at about 360 m. Every loop first drops into the canyon and every loop ends with the climb back to the trailhead. According to the organiser the marathon is built from a 4.4-mile out-and-back and three 7.2-mile loops; the first and third loops are the same, the second takes different trails. So you pass the start area several times and can restock there.

The terrain swings constantly between about 200 and 365 m. Flat ground makes up barely a seventh of the course; the rest is up or down, often at 10 to 15 per cent, and one ramp around km 28 is briefly much steeper. The organiser puts the climbing at about 3,500 ft, a little over 1,050 m.

The Dirty December is a holiday fun run by design: there is a prize for the best costume, everyone gets a long-sleeve shirt and the fastest man and woman win a free entry for next year. It is still a proper wildland trail: the organiser warns of mountain lions, rattlesnakes and drop-offs, you must carry at least 40 oz of water and check in at every aid station. The course closes at 3:30 pm.

Pacing Strategy

Because every loop starts with a descent and ends with a climb back to the trailhead, the rhythm of the race is set for you. Run the descents relaxed and controlled rather than fast; your quads still need to carry you out of the canyon several more times.

The climbs are short but steep. Hike them without hesitation once the grade goes past 10 per cent and only start running again at the top. Running every ramp on the first loop gets paid for on the third.

Use the passes through the start area to refill bottles and eat before you drop back into the canyon. The last loop is the same as the first: note where the hard pitches are the first time round, and budget your strength for the final climb to the finish.

Training plan for Dirty December Trail Run: 12-week build

For most age-group runners this marathon takes far longer than a road marathon, often five to seven hours. The course closes at 3:30 pm, about seven hours after the start. The effort is a long, uneven endurance day with constant switching between hiking, running and braking.

Build long runs on trails with lots of short climbs, up to three or four hours, and practise brisk uphill hiking on purpose. Sessions of repeated three- to five-minute climbs make you strong for the trips back out of the canyon.

Descending strength matters at least as much: more than 1,000 m of descent on loose ground wears out untrained legs. Plan downhill runs and strength work such as lunges and step-downs.

You must carry at least 40 oz of water. Train with a vest or bottle belt and practise eating on the move. December in San Diego is cool in the morning and mild at midday; the organiser gives average temperatures of 46 to 66 °F.