Final Race Tip via IMG (co. organizing the race)

Conquering the Sand Ladder by Chris McCormack

The key to the sandladder is to take your time. It comes at the critcal part of the run course and that is the halfway point. Your legs are tired and you are really fatigued by now and then you are presented with the biggest challenge of the course. The best wy to appraoch the ladder is to remind yourself that once you are at the top of the sand ladder, it is downhill all the way home. This gives you a positive mindset before you even start. I always walk up the sand ladder. using my arms i use the sandladder wire rails to help pull me up the ladder but primarily just walk on the wooden beams that are submerged beneath the sand. This will give you extra leverage. As you approach the top of the ladder it is all completely soft sand. Stay close to the sides of the ladder trail, as some grass and compounded soil tends to be around these areas and this will give you slightly beter footing. Overall really just take your time and dont over exert yourself on this climb. It is difficult but do not feel the need to run up the ladder at all. Walking gives you more control and a more even exertion rate that will get you to the top feeling much better. You still have a long way to go and even though this is down hill you want to keep some energy in reserve for the 3 miles home.