2024 Superior 100 Mile Trail Race Participant Guide

Race Date & Time:
Fri Sept 6 & Sat Sept 7, 2024
8:00AM Friday

Location:
Superior Hiking Trail
Gooseberry S.P. to Lutsen
Northeast Minnesota

Lottery Registration Period:
January 1st – 15th, 2024

About This Page:

The information on this page and associated links comprise the official Superior 100 Mile Trail Race Participant Guide. It contains all of the information and links you will need in order to research, register for and run the race. Runners are required to review this page, along with the registration info page in their entirety prior to registering for the race. This information should then be referenced as needed in the months and weeks leading up to the race. Keep in mind that information may be updated and changed right up until the race, so a final review of the information about a week out is encouraged. Registered runners can expect a welcome email from us with any new / additional information about one week out from the race. This page contains the following sections:

ABOUT SUPERIOR

LOTTERY REGISTRATION INFORMATION

RACE INFORMATION

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/ ABOUT SUPERIOR

Quick Stats:
Founded in 1991, 10th oldest 100 mile trail race in the United States, 102.9 Mile point-to-point trail ultramarathon 95% on technical single-track, Race starts at Gooseberry Falls State Park is 3.25 hours north of the Minneapolis Minnesota International Airport (MSP), Race finish is at Caribou Highlands Lodge 4 hours north of MSP, Elevation Gain 17,350 FT, Elevation Loss 17,350 FT, NET Elevation Change 34,700 FT, 13 Aid Stations, 38 hour cutoff.

About Superior:
The Superior Fall Trail Race 100MI, 50MI & 26.2MI are extremely hilly, rugged and technical trail-races that traverse the Sawtooth Mountain Range via the Superior Hiking Trail in far Northern Minnesota. All three distances are run point-to-point, finishing at Caribou Highlands Lodge on Lutsen Mountain. The race is approximately 4.5 hours North of Minneapolis. The course parallels Lake Superior, the largest lake in the world by surface area, climbs to near 2000′ peaks with breath-taking vistas of the lake and inland forests, and crosses whitewater rivers and serene streams while traversing through boreal forests.

The Superior 100 Mile Trail Race was founded in 1991 and is the 9th oldest 100 mile trail races in the United States – Western States (’74), Old Dominion (’79), Wasatch (’80), Leadville (’83), Angeles Crest (’86), Vermont (’89), Mohican (’90), Arkansas Traveller (’91) and Superior (’91). Currently there are about 250 one hundred mile races held each year in the US alone.  Superior quickly earned it’s reputation of its namesake today – Rugged, Relentless and Remote, and is considered one of the tougher 100 mile trail races in the country.  Superior lives on now as one of the “legacy 100 milers” and is considered by many to be one of the most challenging, prestigious and beautiful 100 mile trail races in the country. Shortly after the inception of the 100, the Superior 50 was started and in the early 2000’s the Moose Mountain Marathon was added. In 2003 a companion event, the Superior Spring Trail Race was added and takes place each May. Due to both the Spring and Fall races popularity, registration for the races are held via a lottery registration process.

The North Shore of Lake Superior runs from Duluth, Minnesota at the Southwestern end of the lake, to Thunder Bay and Nipigon, Ontario, Canada, in the North to Sault Ste. Marie, Ontario, in the east. The shore is characterized by alternating rocky cliffs and cobblestone beaches, with rolling hills and ridges covered in boreal forest inland from the lake, through which scenic rivers and waterfalls descend as they flow to Lake Superior. The shoreline between the city of Duluth to the international border at Grand Portage as the North Shore.  Lake Superior is considered the largest freshwater lake in the world by surface area. It is the world’s third-largest freshwater lake by volume and the largest by volume in North America.  The Superior Hiking Trail, also known as the SHT, is a 310-mile long distance single-track hiking trail in Northeastern Minnesota that follows the ridgeline overlooking Lake Superior for most of its length. The trail travels through forests of birch, aspen, pine, fir, and cedar. Hikers and runners enjoy views of boreal forests, the Sawtooth Mountains, babbling brooks, rushing waterfalls, and abundant wildlife. The lowest point on the trail is 602 feet above sea level and the highest point is 1,829 feet above sea level.

The Superior Trail Race makes significant annual financial donations to the Superior Hiking Trail Association ( over $50,000.00 as of 2023 ) and the races organizers, volunteers and runners contribute 100’s of volunteer hours to the trail annually.  Additionally, many of those that participate in our race are Superior Hiking Trail Association members and make additional personal financial donations to the association each year.

What is Superior Like?
A picture is worth a 1000 words. You can get a good feel for the Sueprior experience by looking through the photos on the home page of our website HERE https://www.www.superiorfalltrailrace.com/

Testimonials:
You can hear past participants experiences HERE https://www.superiorfalltrailrace.com/testimonials/

About Rocksteady Running:
The Superior Fall Trail Race is organized by Rocksteady Running and directed by John Storkamp. Rocksteady Running produces several trail and ultrarunning races in the state of Minnesota. Our races are put on by longtime trail and ultrarunners. Our focus is on sustainability, runner safety, runner experience and giving back to the trail, parks and communities where our events are held. Our mission is to create experiences that facilitate connection.​ All credit is due to our army of volunteers and our wonderful Minnesota trail running community.

All Are Welcome:
Rocksteady Running welcomes everyone to our events and into our broader trail running community. You are welcome and valued regardless of your race, gender, sexual identity, orientation, or preference, religious, spiritual, or political beliefs, socioeconomic status, age, how quickly or slowly you run. Please be kind, and treat others as you would like to be treated.

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/ LOTTERY REGISTRATION INFORMATION

Lottery / Registration:
Registration for Superior is conducted via a 15 day lottery registration period. The lottery typically opens on January 1. Please do not enter the lottery until you have reviewed both the Superior 100 Mile Trail Race Participant Guide and the entire Registration Info page in their entirety. Complete details including lottery protocol, qualifying requirements, entry fees, field limits, etc., and the link to our registration page on UltraSignup (third party registration provider) can be found HERE https://www.superiorfalltrailrace.com/registration-info/

There are No Refunds, Transfers or Switches:
Entry fees are not refundable under any circumstance. Entry fees will not be refunded if a runner chooses not to, or is unable to race, for any reason. Entry fees will not be refunded if the race is canceled, for any reason. Race registrations are not transferable to other participants, to future years races or to other Rocksteady Running events. Transfers are not allowed between race distances.  Runners should consider these factors very carefully before registering. Runners who are not comfortable with these policies should not register.

Waiting List:
Once a race distance sells out, we do not keep a waiting list – instead we accept extra runners up front so that everyone has the same opportunity to train, make reservations, get a babysitter, etc. This means that a withdrawal from a sold out race prior to race day does not create an opening in the race field – it just brings us down to our predetermined field limit which is set in agreement with our permitor(s). We have found that a percentage of those who register will not make it to the starting line due to injury, illness, or other real life interventions and adjust the number of allocated spots accordingly year to year based on historical averages.

Cancellation Policy:
The Race Director reserves the right to modify or cancel the race or course for safety concerns, natural disaster, public health emergency, air quality, public safety threat, severe weather, trail condition concerns, etc. In such cases there will be no refunds of race entry fees. Each athlete must accept any such risk of their entry fee paid. There is no complimentary race entry to a future race. Entry fees collected are used to develop and produce the event, starting well in advance of the race date – including course preparation, race supplies, permits and administration. We will make every effort to produce a fair and safe event for all participants. Any decision we make that impacts the race date or potential cancellation is carefully considered and based on the overall event safety, sustainability and manageability.

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/ RACE INFORMATION

What’s Included With Your Registration:
Transportation from the race finish at Caribou Highlands Lodge on Lutsen Mountain to the race start at Gooseberry Falls State Park. A well-marked course with plenty of aid and tons of friendly, experienced volunteers. Your name custom printed on your bib. Chip timing. For 2024 we will either do a a t-shirt or a hat (TBD). If it is a t-shirt it will be the same awesome Rocksteady Running Tri-Blend ( non-technical / casual cotton blend ) t-shirt with a super cool design. Shirts are unisex and fit most people really well – you can see past years race shirts and hats HERE https://www.superiorfalltrailrace.com/category/shirts-swag/ All runners who finish the race within the 38 hour cutoff will receive a finishers BUCKLE and a WOOD MEDAL.  You will receive one lifetime, Superior 100 hooded finishers sweatshirt when you finish the race (not a sweatshirt each year you finish). You will be given a patch with your first name to sew onto the left chest and an orange star to sew onto the sleeve for each year that you finish (starting with the left sleeve, down at the cuff as illustrated).  The lifetime sweatshirt was introduced in 2012, if you had completed the race prior to 2012, we will provide you with stars for your previous finishes as well.  This is a fun way for others to know who you are (your name patch) and a cool way for others to see how many finishes others have achieved.  Sweatshirts will be high-quality heavy 10 OZ Cotton-Poly blend and should hold up for a lifetime – we do recommend that you hang dry your sweatshirt as they are subject to shrink.  Unisex sizes Extra Small through XXL.  You can see the sweatshirt HERE and HERE. Post race refreshments and chili. Knowledge that you are supporting the Superior Hiking Trail; to date we have donated 10’s of thousands of dollars and 1000’s of volunteer hours.

How We Will Communicate With You If / When You are Accepted to Run Via the Lottery:
If / when you are accepted into the race you will receive a registration confirmation email from our registration provider UltraSignup. Your name will also be added to the list of registered runners which can be found on our website under the menu item(s) RACE > REGISTER > WHO’S REGISTERED. You will receive a welcome email from us with any last minute updates about a week before the race. About a week after the race we will send out a thank you email / race recap. We will email you at the address that you have one file with our registration provider UltraSignup. Please make sure that your email is up to date with UltraSignup / was inputted correctly – if it is not, you will not receive our communications. You may also want to add [email protected], [email protected] and [email protected] to your email providers ‘do not block’ / ‘do not spam’ / ‘white list’ / ‘safe’ list. A copy of every race email sent will be immediately added to our website HERE https://www.superiorfalltrailrace.com/news-and-updates/ Most importantly, everything you need to know can be found on the Superior Fall Trail Race website. If at any point you have questions, please contact us https://www.superiorfalltrailrace.com/contact. You can also ask questions of your fellow runners in our online community / forum HERE https://community.rocksteadyrunning.com/

If You Have Registered and Can No Longer Run:
If you are registered to run and can no longer make it, you DO NOT need to notify us. Once a runner is registered, we do not remove them from the roster until race day, if / when they don’t show up. We handle it in this way because it is not uncommon for a runner to notify us that they will not be running, then notify us that they will be, then notify us again they won’t be, and so forth – this sort of thing creates confusion and leads to check-in and timing mistakes when we start modifying the runner database. We will know if a registrant is not running when they do not check in / pick up their race number on race day. You WILL NOT be publicly listed, or “reported” as a DNS / Did Not Start on UltraSignup.

Date, Time and Location:
Race Start:
Friday September 6, 2024
Gooseberry Falls State Park
3206 MN-61
Two Harbors, MN 55616
Google Maps directions HERE

Shuttle bus for 100 mile start departs Caribou Highlands at 6:00AM

Race starts at 8:00AM

Course Maps and Aid Station Charts can be found HERE

Race Headquarters and Race Finish:
Caribou Highlands Lodge
371 Ski Hill Rd
Lutsen, MN 55612
Google Maps directions HERE

Travel:
The race start at Gooseberry Falls State Park is approximately 3.25 hours north of Minneapolis, Minnesota. The race headquarters and race finish at Caribou Highlands on Lutsen Mountain is about 4 hours. Minneapolis / St. Paul (MSP) is the closest major international airport. You may also try to fly into the much smaller Duluth airport (DLH) which is only about 1 hours from the race start.

Lodging:
Caribou Highlands Lodge in Lutsen, MN is the race host hotel – the race finishes at Caribou Highlands and the finish-line will be just a short walk to your room. We recommend that you stay here and support Caribou Highlands as they do a great job supporting us!  Call 1-800-642-6036 or visit their Website at http://www.caribouhighlands.com. Caribou Highlands address is 371 Ski Hill Road, P.O. Box 99 in Lutsen, MN 55612.

There are also other lodging options right on Lutsen Mountain including Eagle Ridge https://eagleridgeatlutsen.com/ and the Mountain Inn https://www.mountaininnmn.com/

Finally, there is no shortage of lodging and camping options throughout Cook County https://www.visitcookcounty.com/stay/

Camping:
There are many camping options in the area including many Minnesota State Parks. Below is a DNR Map showing all of the state parks on the North Shore.  Gooseberry and Split Rock are very close to the race start – Tettegouche is more in the middle between the start and finish, and Temperance and Cascade are closer to the finish (although Cascade is on the far-side / past the finish in Lutsen).  Crosby-Manitou is in the middle as well but the camping is not very close to Highway 61 & you have to take a lot of back roads to get there.  Here is a complete list of Minnesota State Parks  http://www.dnr.state.mn.us/state_parks/map.html

Medical & Emergencies:
Emergencies dial 911.  While the Superior Trail Race does have its own communications and medical support team, the event covers a lot of miles / area and our team cannot be everywhere at once.  Additionally our teams primary goal is to provide communications and help with minor issues – we will rely on local emergency services for any major medical incident.

Two Harbors / Lake County
*For use from Two Harbors, Gooseberry Falls (Race Start) to Cramer Road Aid Station

Lakeview Memorial Hospital
325 11th Avenue
Two Harbors, MN 55616-1360
(218) 834-7300 Lake County Sheriffs Office

Lake County Law Enforcement Center
613 Third Avenue
Two Harbors, MN 55616
(218) 834-8385

Grand Marais / Cook County
*For use from Temperance River Aid Station to Lutsen / Caribou Highlands (Race Finish)

Cook County North Shore Hospital and Care Center
515 5th Ave West
Grand Marais MN 55604
218-387-3040 Cook County Sheriffs Office

Cook County Law Enforcement Center
143 Gunflint Trl
Grand Marais, MN 55604
(218)387-3030

Safety Considerations:
The Superior Trail Race takes place on a very rugged, single-track hiking trail, running on such a trail comes with inherit risks that runners accept upon entering the event.  In addition to trail conditions other potential dangers include but are not limited to of note to; Wet / slippery trail conditions (mud, roots and rocks), wet / slippery boardwalks and bridges, road crossings (use caution when crossing just as you would if you were a regular hiker on the trail or like you do on your training runs) and steep drops / cliffs.  Hydration, all runners should have sufficient water carrying capacity to make it from aid station to aid station (water bottle or hydration pack / system).  The bees / ground hornets and / or wasps start getting active in late August on the Superior Hiking Trail, if you are allergic you need to be carrying your medication, ointment, EPI-Pen or whatever it is that has been prescribed to you, there are sections of trail that are 10 miles without aid (so you could be 5 miles / well over 1.5 hours from help) and if you get stung and have a reaction you need to be able to self medicate. * Do not consider starting this race if you have known life-threatening allergies to bees, hornets or wasps if you do not have, are unable or unwilling to carry your potentially life-saving medicine.

Thursday Race Number Pickup & Drop-Bag Dropoff – Lake County Fairgrounds 4H Building in Two Harbors

Thursday September 5 2024, 5:00-8:00 PM

We only accept drop bags on Thursday, we DO NOT accept drop bags on race morning. There will be no formal program, just an opportunity to pick up your bib number and drop off your drop bags. Race officials will be present in order to answer any of your last minute questions. If you do not have drop bags, you are welcome to pick up your bib number on race morning at the race start at Gooseberry Falls State Park.

Lake County Fairgrounds 4H Building – 1381 Fairgrounds Road, Two Harbors, MN 55616
* From Duluth, take Highway 61 through Two Harbors. Turn Left (North) on 4th Street / County Road 2 (Holiday Gas Station is on the corner). Drive approx 1 mile to Fair Grounds Road / County RD 205 and take a right (East), follow for 1/2 miles to Lake County Fairgrounds / 4H building – park in lot across the road / under telephone poles.

Our friends at Lake County 4-H facilitate this event and the Superior Trail Race donates to their organization.

Bus Transportation to Start Line:
Runners are encouraged to leave their cars at the finish area ( Caribou Highlands / Lutsen ) and catch the free shuttle bus to the start.  The bus will leave Caribou Highland at exactly 6:00 am to arrive at the start area around 7:00 am.  We do not have a shuttle service after the race back to Two Harbors or Gooseberry State Park so please plan accordingly.  Shuttle bus pickup will be in the gravel parking lot across Ski Hill Road from Caribou Highlands – the exact shuttle pickup location and parking location for those not staying at Caribou Highlands can be viewed HERE https://www.superiorfalltrailrace.com/wp-content/uploads/superior-fall-trail-race-finish-area-diagram-rev-4-30-22.jpg

Race Morning Check-In and Race Start:
The race starts Gooseberry Falls State Park Visitors’ Center on Friday morning.  All runners must check-in race morning so we know exactly who is starting the race. We will start checking runners in as early as 6:30AM, the race starts at 8:00AM. There are toilets at the race start and there [MIGHT BE] coffee compliments of Fika Coffee. You are welcome to pick up your bib number on race morning at the race start at Gooseberry Falls State Park. As a reminder, if you have drop bags, they need to be dropped off on Thursday night at the check in at the Lake County Fairgrounds, we do not accept drop bags on race morning.

Warmups:
You will have the option of sending “warmups” / clothing that you wore on the shuttle, from the race start back to the finish – please place in a plastic bag (these bags will not be protected from the elements) and label as “Warmups” with your name, race distance and race number.  Do not put valuables in bags as these bags will get placed outside, near the finish line and will unattended and unmonitored.

Drop Bags:
We only accept drop bags on Thursday at check in, we DO NOT accept drop bags on race morning.  You may have one drop bag at each aid station that accepts drop bags (not all do). Your drop bags may be no larger than 15″ L x 10″ W x 7.5″ H. Do not put liquids in your drop bag (Red Bull, Coke, Etc.) as they have the tendency to break open. Drop bags will not be protected from the elements, so use waterproof bags if the contents inside cannot get wet. Do not put valuables in drop bags. Drop bags need to be clearly marked with your name, bib number and the aid station for which it is intended. Once aid stations close, drop bags will be delivered to the finish line and likely will not be available until after 8:30PM Saturday night. Drop bags will remain outside, unattended and unmonitored near the finish line until approximately 9:00AM on Sunday. Unclaimed drop bags will not be mailed to you and will be donated to charity.

Lights:
Every year runners get caught in a section without lights and it has a serious effect on their race.  Just to be safe, most runners will want to pick up their lights at Silver Bay, only faster runners can make it all the way to County Road 6 without lights – know your pace and do the math and prepare for the unexpected!  Sunrise is 6:30AM and sunset is 7:30PM.

Weather and Clothing:
Early September in Northern Minnesota, we can have highs in the mid 80’s, and lows in the mid 30’s, or a combination of both. Rain is not uncommon. Be prepared, watch the forecast and plan accordingly. The official average high is 65F and the average low is 47F. Records are 81F and 37F. One item that we highly recommend for runners is a plastic bag, poncho or rain jacket that you can carry with you for a cold overnight or a down-pour – don’t succumb to a DNF because you did not have the proper clothing.

Cell Coverage:
Cell coverage is intermittent on the race course. The majority of the time, you will not have cell coverage. Coverage is most reliable at geographical high points. There is cell coverage at the race start. There is good coverage at the race finish / Caribou Highlands Lodge.

Water Crossings:
You can expect a shin to knee deep river crossing approximately at the Split Rock River approximately 6.5 miles into the race. All other water crossings should either have a bridge or rock-step crossing. That said, rivers rise, bridges wash out, etc.

Race Numbers:
Race numbers will be assigned prior to the race and made available on the website.  You must wear your race number and it must be clearly visible at all times.  If you are registered by August 15th you will have your first and last name custom printed on your race number, if you register after this date, you will not.  The Superior “Fall” Trail Races host three races simultaneously, the Superior 100 Mile, the Superior 50 and the Superior / Moose Mountain Marathon.  Each distance will have its own unique race number (unique color and number series) so runners can be easily identified by race officials, volunteers, spectators and other runners.  We ask that all competitors wear their number on the front of their body on their outer-most layer at all times.  Runners will be tracked coming into and out of each aid station.  If we cannot see your number, we cannot track you or take your finishing time and if we cannot do that, you will be disqualified and will not earn an official finish. There is space provided on the back of your bibs for your to write your emergency contact information – we ask that you fill this out (fine tip Sharpies will be provided at packet pickup).  More info on and a picture of the bib numbers can be found HERE https://www.superiorfalltrailrace.com/category/race-numbers/

Pink Ribbon In Lieu of Back Bib:
Because the 100 mile race is not the only race happening during race weekend (50 mile and marathon runners start on Saturday Morning) we have often thought about implementing a “back bib” / race number for 100 mile runners, rather than do that and make it mandatory we came up with the idea of a piece of pink ribbon.  You are welcome to take the piece of pink ribbon and tie it to the back of your hydration pack, waist belt etc. so you can easily be identified by runners doing the other distances, you will get tons of encouragement and will be passed with more care by these fresher / more energetic runners.  It is NOT mandatory that you participate in this but 100 milers who have in the past have nothing but good things to say about it.  50 milers will similarly be issued a blue ribbon.

Chip-Timing
Your timing chip will be affixed to the back of your race number.  Do not remove your timing chip.  Do not bend or fold your timing chip or crumple your race number – this may break your timing chip. Your race number and your timing chip must be pinned on your outer-most layer at all times.  Above guidelines must be followed in order ensure that split times and finish times are recorded. This chip is disposable and does not need to be returned.  More info can be found HERE https://www.superiorfalltrailrace.com/chip-timing/

Race Course:
The Superior 100 is a point to point trail race. A map of the race course and other logistical charts and documents can be found HERE https://www.superiorfalltrailrace.com/maps-and-data/

Course Markings:
A comprehensive section on course markings with photos can be found HERE https://www.superiorfalltrailrace.com/trail-markings/

The Superior 100 Mile Trail Race runs South to North.  The course will be marked with Orange flags, which will always be on the left hand side of the trail.  For sections encountered at night, the flags will also have reflective strips tied to them.  Some of the critical danger areas such as cliffs or drop offs will be marked with reflective X’s.  The Superior Trail 100 Mile primarily follows the Superior Hiking Trail – so look for official Superior Hiking Trail signs for assurance that you are on the right trail.  Throughout the race you will encounter intersecting trails and Superior Hiking Trail “Spur-Trails”  – the only time you will ever take a “Spur-Trail” or a trail that is not the superior hiking trail are as follows (these areas will be well-marked with our supplemental flags):

1.) To access the first aid station in the race, Split-Rock – follow the Spur trail to the aid station (check-in and get aid) then return to the Superior Hiking Trail on the same trail you came in on, continue north on trail.

2.) At the Finland aid station – follow the Spur trail to the Superior Hiking Trail parking lot / Finland aid station, (check-in and get aid) then return to the Superior Hiking Trail on the same spur-trail you came in on, continue north on trail.

3. For the Sonju Reroute: https://www.superiorfalltrailrace.com/wp-content/uploads/Superior-100-Sonju-Reroute-and-Logistics-Revised-8-5-24-615PM-CST.jpg

4.) For the Tettegouche Reroute: https://www.superiorfalltrailrace.com/superior-100-tettegouche-reroute-and-logistics/

5.) Nearing the race finish shortly after crossing the Poplar River you will get off of the Superior Hiking trail and will follow orange / reflective flagging to finish line behind Caribou Highlands Lodge. https://www.superiorfalltrailrace.com/wp-content/uploads/Superior-Trail-Race-Revised-Finish-Updated-8-18-24-1130AM-CST.jpg

*It is unfortunate but is not unheard of at many of the major trail races that course vandalism has occurred and flagging has been intentionally moved or removed by small-minded individuals – it is important that you study the course prior to running and have a concept of where you are going – also, always remember, you are supposed to be on the Superior Hiking Trail ( – except in those specific instances listed above) and thousands of people navigate this trail from point to point each year without additional markings.

Aid Stations:
You must visit (and be recorded) at every aid station / you may not skip any aid stations. You can help by showing the HAM Radio Operators your bib number. Our aid stations are staffed by volunteers, many of them spending a good part of their weekend out on the race course – please be sure to thank the volunteers!  A complete list of the aid stations can be found https://www.superiorfalltrailrace.com/maps-and-data/

CLARIFICATION: 100 Mile Runners must go ALL THE WAY to the Finland Aid Station even if you don’t require aid from the aid station itself (i.e. if you have a crew waiting for you):
Finland is a ‘spur-in, spur-out’ station. It is about a 1/2 mile, one way, off of the main trail. We don’t have any instances of runners missing this as it is really well marked. That said, all 100 mile runners need to run all the way to the aid station once getting to Finland (this is a great opportunity to say ‘thank you’ to the aid station volunteers even if you do not require anything, because you have a crew), and then back out the way you came. While the HAM Radio volunteers writing down bib numbers / tracking runners may be stationed outside of / just before the Finland aid station, all runners should do the following once taking the spur trail to Finland; a.) show the HAM radio volunteer your bib number on the way in, b.) run past your crew if they are there waiting for you, c.) run all the way to the aid station, d.) return the way you came, stopping then if you are meeting crew, e.) follow the markings back to the main trail / race course. In 2023 runners were turning around / leaving Finland after showing the HAM radio operators their bib number, without making it all the way to the aid station itself. While this only shaved off about 200FT, and did not affect the outcome of the race, for continuity, we want all 100 mile runners to do what is being asked above.

Aid Station Shelter:
There is no runner shelter provided at any of the aid stations, thus no form of external heat, besides a few of the later aid stations that may have a campfire. Aid stations are conducted out of open sided pop-up tents that provide shelter for volunteers and aid station food / supplies. If it is cold out, warmth for runners is generated in one of two ways; through movement or clothing. If it is raining, you will want a rain jacket. Plan accordingly.

Cupless Race:
We are a cupless race, if you want to drink water or soda out of a cup, you have to have your own (each aid station will have a small stash of paper cups should you lose your reusable cup along the way.) If you are not familiar with these reusable cups they are easy to find and procure, HERE https://hydrapak.com/products/speed-cup-200-ml is an example. Note that we WILL provide disposable cups for things like coffee and soup.

Aid Station Food:
Aid stations will have salty and sweet pre-packaged snacks. We will have Coke and Ginger Ale. Starting at Tettegouche / Mile 33.3, runners can expect aid stations to have chicken noodle and vegan soup and aid station captains / crews will also be providing their own unique hot food item or two (usually simple things like grilled cheese, mashed potatoes, etc.) More specifics HERE https://www.superiorfalltrailrace.com/2024-aid-station-snacks-food-and-drink/

Special Nutrition Items:
With the vast array of products on the market, most runners have their own preferred brands of gels and sports drinks that they use in training and racing. As a result, we will NOT have any gels or sports drink – procure your own, carry what you need, and make use of your drop bag. We will have electrolyte capsules at the aid stations, ask if you need them.

Pacers:
Some runners choose to have pacers, however it is not required. Many runners complete the race each year without a pacer. Pacers are allowed starting at mile 42.6 / County Road 6. Runners will pick up pacer bibs along with their bib numbers at the runner check-in on Thursday night – all pacers must wear this. Pacer bibs will also be available at the check-in table at the race start. Runners must carry all of their own items / pacers may not “mule” for runners. 100 mile runners may have ONE pacer at a time starting at County RD 6 / 43.5. 100 Mile runners may have up to TWO pacers for the last section of the race, Oberg to Lutsen. Runners 67 and older may have a pacer at any time after the race start should they so choose.

Support Crew:
Some runners choose to have support crew, however it is not required. Our aid stations are well staffed and well stocked and runners complete the race each year without a support crew. Crew (not including pacers) may only administer aid to runners at the aid stations, not at other points on the course.

Specific Info For Crews, Pacers, Spectators and Family (runners are required to share this with your crews):
Runners make it a race – spectators, family and friends make it an event. We love and appreciate your people, just like you do. That said, it is unlikely that anything a runner does will ever put another participant, crew, pacer, spectator or the Superior Trail Race as a whole in jeopardy – more likely it would be a runners crew or a spectator inadvertently doing something in a vehicle near or at an aid station that could negatively impact the race – thankfully, to date, we have had very few problems, please help keep it that way.  Please review the following link and forward this link on to your crew, pacers, family members and spectators. They are responsible for reviewing, knowing and printing the needed information.  https://www.superiorfalltrailrace.com/crew-pacer-family-member-spectators-information/

Cut-off Times:
The Superior 100 has cutoffs at all but one aid station.  The finish line cutoff for an official finish is 38 hours ( Saturday, 10:00 PM ).  Intermediate cutoff times are listed in the table below.  All cutoffs will be strictly enforced – we do however reserve the right to pull (or allow to continue) any racer as we see fit.  Please keep in mind that these cutoffs are meant to give runners the benefit of the doubt that they can speed up after a tough section but we find that those that are pushing any of these cutoffs within as much of a half hour will struggle to finish – please do your own analysis of the course to determine proper pacing. For those that aspire to any of the other more challenging 100 mile trail races in the country, please note that the cutoffs at Superior 100 are in some cases much more generous compared to other comparably difficult races.

Intermediate Cutoffs – SUBJECT TO CHANGE

If You DNF:
Should you need to drop out of the race you need to report this (providing your bib number) to the HAM radio operators at the aid station you are dropping at – if you are not sure who that is ask around until you find them. If once you leave the race you are unsure if your DNF was recorded, please email us ASAP to let us know.

Headphones:
Headphones are allowed. Please keep the volume low, or one earbud out so you can hear what is going on around you. Full awareness of one’s surroundings, and the ability to communicate with other participants, race volunteers, and trail users not associated with the event are critical to everyone’s safety.

Out-Loud Music:
Playing music out-loud from your phone or other speakers is not allowed.

Trekking Poles:
Trekking poles are allowed, please be cognizant of those around you when using your poles.

Dogs:
You may not run the race with your dog. Supervised on-leash dogs are welcome at the race, with your crew, family and spectators at the race starts, at crew-accessible aid stations and at the finish.

Litter:
Please help to keep the trail clean.  Try not to drop anything, and if you see something that someone else has accidently dropped, please pick it up.

Results:
Current year results will be available on our website under the heading Race > Results. As long as we can maintain internet connectivity, results will be published in real time as runners finish. Past results can be found HERE https://www.superiorfalltrailrace.com/100-mile-results/ Course records can be found HERE https://www.superiorfalltrailrace.com/records/

Awards:
We do not do specific overall winner or age group awards. Every finisher will be handed a medal and a buckle as they finish. You are all incredible.

Post-Race Clean-Up:
Caribou Highlands Lodge will furnish shower facilities and towels for runners who are not staying at the lodge.  Please be sure not to track any mud into the lodge, we will have hoses and brushes to scrub bodies and shoes outside prior to going into the building.

Post-Race Meal:
A huge thank you to Caribou Highlands / Moguls Grill and Taproom for doing a wonderful job catering Chili that is donated by Captain Ken’s. We will have meat and vegetarian chili for participants after they finish the race. We will also have canned beverages (Coke, Ginger Ale and Sparkling Water). For crew, pacers, family members OR runners that need something more, Caribou Highlands / Moguls will be doing a cookout, selling burgers and other items near the finish line as well.

Fast Finishers:
A few heads up for our fast 100 mile finishers. We do not start serving chili for finishers until 11:30AM. If you would like to partake, we suggest a nap and then a return to the finish line later in the day, we keep serving food well into the night. We will have a bag of snacks and beverages available for you when you finish. Expect a pretty subdued finish line up until about 10:00AM since most crews / spectators are out on the course following their runners and the race director and team are out starting the 50 Mile race and Marathon. There will be a handful of our best and friendliest volunteers waiting for you at the finish line, and again, we hope to see you back later in the day after you get some rest.

Volunteers:
It takes 350+ volunteers to make Superior happen. For those interested in volunteering, more information can be found HERE https://www.superiorfalltrailrace.com/read-first/

Online Community / Forum:
The Rocksteady Running Community is an online forum designed for community members to have civil conversations about all things pertaining to Rocksteady Running events (Zumbro, Superior Spring, Afton, Superior Fall, ESTRS), trail / ultrarunning in general and more. We intend for this to be a safe place to connect. This online community has been built on our own platform and is free of advertising, tracking, addictive features and invasive algorithms. Feel free to discuss registering, training for and racing our events. Discussion about the race courses, terrain, training, gear, challenges, triumphs and more are welcomed and encouraged. https://community.rocksteadyrunning.com/

Superior and RSR Swag:
We sell Superior and Rocksteady Running merch both at the race, and online.

UMTR Gnarly Bandit Series and Ultra Series:
The Superior 100 Mile Trail Race is part of the Upper Midwest Trail Runners Gnarly Bandit Series https://umtr.org/Gnarly-Bandit-Series and the Ultra Series https://umtr.org/Ultra-Series – About UMTR: “Upper Midwest Trail Runners members like to run on dirt, grass, gravel, rocks, mud, snow—really, any trail that isn’t paved. UMTR encourages more people to run trails and have fun before, during, and after runs. You can learn more about UMTR / membership HERE https://umtr.org/

Gnarly Bandit runners will need to register for the Superior 100 via the lottery as set forth on the Superior Fall Trail Race website.  Gnarly Bandit hopefuls ARE NOT guaranteed entry into Superior 100 via the lottery process.  If a Gnarly Bandit hopeful does not make it into Superior 100 via the lottery they will be guaranteed entry into Superior 100 post lottery (and charged accordingly) if / once the following criteria have been met. 1.) Are registered for the Gnarly Bandit Ultra Series with UMTR 2.) Have entered the Superior Lottery and have not been picked 3.) Have completed Zumbro 100, Kettle 100 and Black Hills 100.  If you are not registered for Superior 100 and have met the preceding criteria it will be your responsibility to contact the Superior 100 race director immediately after finishing Black Hills for instruction on how to register for the race and pay your entry fee.

Western States 100 Mile Endurance Run Qualifying Race:
The Superior 100 Mile Trail Race is an official Western States 100 Mile Endurance Run Qualifying Race

UTMB Qualifying Points:
Completion of the Superior 100 Mile Trail Race will earn you six (6) qualifying points towards the UTMB Mont-Blanc races in Chamonix France.

Superior Hiking Trail Association
The Superior Trail Races (both Spring and Fall) take place on the Superior Hiking Trail. The Superior Hiking Trail Association is the non-profit organization that builds and maintains the Superior Hiking Trail. The Superior Trail Races / Rocksteady Running make an annual donation to the trail association, organize volunteer efforts, promote membership and generally advocate for the trail. If you are not already a Superior Hiking Trail Association member, we encourage you to join, you can do so HERE https://superiorhiking.org/joinsuperior/ – if you are already a member and would like to make an additional donation, you can do so HERE https://superiorhiking.org/donatesuperior/ – we thank you for your support of the Superior Hiking Trail!

Mile in My Shoes (MiMS) Fundraising Opportunity:
Rocksteady Running is proud to have Mile in My Shoes as an official Superior Fall Trail Race charity partner. Earn amazing swag and incentives, or even guaranteed / lottery-bypass entry into the race, while supporting a great cause by becoming a Mile in My Shoes (MiMS) FundRacer!  Learn more HERE https://www.superiorfalltrailrace.com/mile-in-my-shoes/

Sponsors and Partners:
Our sponsors and partners provide critical support the Superior Fall Trail Race. We are very fortunate to work with so many great businesses and organizations. Please check out our sponsors HERE https://www.superiorfalltrailrace.com/sponsors/ and please if possible support them with your dollars / patronage, and / or drop them an email and thank them for supporting our event.

Next Years Race:
Historically the Superior Fall Trail Race has been held the weekend after Labor Day weekend. The 2025 race will be held on Friday September 5 and Saturday September 6, 2025.

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