The 5K Run or Walk on Saturday morning, September 5th, will line up and depart Elizabeth Brinkley Park right after the 8 a.m. start of the 16-mile walk/run/ruck.

 Our certified 5K route departs EBP on Columbia Ave, then left on Lakeshore Dr, left on Elm St, left on Lakewood Ave, left on Pine St, and right on Lakeshore Drive back to Columbia Ave., with the finish at EBP. The route map is available on the course map section of the website. Volunteers, a water stop, and route signs will be on the course to assist. 

Training Tips

For beginning runners, 6 to 8 weeks of training is recommended to prepare. 

The Mayo Clinic recommends starting by alternating between running and walking (e.g., run for 1 minute, walk for 2 minutes). As weeks progress, gradually increase running intervals and decrease walking. 

Please feel free to download and use the Full Send Racing 5K Training Guide.  This is a walk-to-run program and is perfect for new runners or walkers who are interested in a walk/run 5K

The 16-mile Walk/Run/Ruck is Saturday morning, September 5. The event starts at 8 a.m. at Elizabeth Brinkley Park (EBP), and the finish is at EBP.  The navigation address for EBP is 90 Bald Cypress Circle, Lake Waccamaw, NC. 

This year, we are planning on a 16-mile walk/run/ruck to go around the lake through Lake Waccamaw State Park. Participants will depart EBP on Columbia Ave. and turn left on Lakeshore Dr. to a short stretch on Jefferson St. and then make a right onto Bella Coola Rd. to Lake Waccamaw State Park. 

As the park trail ends at the dam,  you will continue around the lake on Waccamaw Shores Rd. to Canal Cove Rd. Take a right at Dale’s onto Lakeshore Dr. and then a left onto Columbia Ave. for the finish at EBP. The route map is available under the Course Maps section of the website. Volunteers and route signs will be on the course to assist, along with water stops and portable potties. 

The trail through the state park is considered the most challenging stretch of the 16-mile route, and we plan to take it at the start to get it out of the way early in the event. Our state park rangers will be available in the park to help. Water and bathroom stops are also available in the state park. 

Proper shoes, a hat, sunscreen, and hydration are recommended for this personal challenge. Wonderful TTL supporters and volunteers, along with LWPD, LWFD, EMS, and LWSP Rangers, will be available to help, along with water stops and portable potties.

If we have heavy rain before the event that floods out the state park trail, we will pivot to our route to the dam and back without going through the state park. Watch Facebook for updates if the weather becomes a concern. 

Training Tips

Before starting a run, walking, or rucking training program, doctors strongly recommend getting a physical to clear your cardiovascular system and joints. A medical check-up ensures running is safe for your heart and musculoskeletal health, and provides an update on previous injuries or chronic conditions.

Plan on an 8 to 12-week training program to prepare for the 16-mile event. Gradually ramp up your weekly mileage and test all your gear, including socks and shoes, long before the event. Plan on the walk or run to take 5 to 8 hours to complete. 

Proper shoes, a hat, sunscreen, and hydration are recommended for this personal challenge. Wonderful TTL supporters and volunteers, along with LWPD, LWFD, EMS, and LWSP Rangers, will be available to help, along with water stops and portable potties.

Training Tips for Rucking

Rucking is a new and exciting option this year. Here are a few tips to prepare for this “challenging” challenge. We do not recommend the ruck over the walk/run unless you have trained for it. As with the walk/run, doctors strongly recommend getting a physical to clear your cardiovascular system and joints before training for and attempting this strenuous event.

 To prepare for a 16-mile ruck, start building your base by carrying no more than 10-15% of your body weight. Ruck 2–3 miles per session at first, gradually increasing your distance by 1 mile and adding 5 lbs per week. A 16-mile trek demands pacing yourself, proper shoes, proper foot care, and careful attention to your limits while on the course. 

 For the 16-mile ruck, beginners are recommended to carry 10 lbs for women and 20 lbs for men. More advanced ruckers may consider a minimum of 20 lbs for women and 30 lbs for men. 

Ideally, ruckers will have a backpack to carry their prescribed load. Necessary items can also go in backpacks, such as a cell phone, water/electrolyte source, a quick carb source of choice/snacks, bug spray, sunblock, and an extra pair of socks. These are the minimum recommendations. Make sure to include what you think you will need. 

 Start training now! Work on getting miles with the added load as soon as possible. Preparation is the key to all TTL events, especially the Ruck

The 16-mile Bike/Hike will begin at 2 p.m. on Sunday, September 6th, at Elizabeth Brinkley Park.  The 16-mile Hike/Bike is a complete loop around the lake that includes a 2.5-mile section of trail in Lake Waccamaw State Park, where riders must walk their bikes. Cypress knees on the sandy trail make riding impossible. 

The 16-mile bike/hike will leave EBP on Columbia Ave. Take a LEFT on Lakeshore Drive, with a slight turn on Jefferson St., and a right turn onto Bella Coola Drive to Lake Waccamaw State Park. At the end of the “black top” road in the park, riders will be required to walk their bikes on 2.5 miles of sandy trails to the dam. From there, riders can mount their bikes on Waccamaw Shores Rd and ride to EBP. Riders are going through the park first since it is the hardest section and the coolest part of the day to clear the trails. Rangers will be patrolling the park, and volunteers will provide a water/rest stop. Park bathrooms will be open for use. Plan on 2.5 to 3.5 hours to complete the bike/hike. 

A heavy rain event that floods park trails will force us to drop the bike/hike option and to run only the 14-mile bike from EBP to the dam and back. Watch Facebook for updates if the weather becomes a concern. 

All riders are required to wear a helmet. 

Pro Tips

*Check your tires the week before the ride and also check your tire air pressure the morning of the ride. 

*Check your seat height to ensure a comfortable ride

*Wear shoes that are appropriate for both biking and hiking

*Wear your sunscreen! 

*Bring a refillable water bottle (there are water stations and porta-potties along the route)

*Bring your cell phone

*Bike/Hike with a friend

*Pace yourself!

Before starting a bike-riding training program, doctors strongly recommend getting a physical to assess your cardiovascular system and joints. A medical check-up ensures riding is safe for your heart and musculoskeletal health, and provides an update on previous injuries or chronic conditions.

Training Tips

Aim to build endurance for the long-distance ride with shorter rides (e.g., 5 to 8 miles) during the week, and one longer weekend ride that gradually increases to 10, 12, and then 14 miles in the weeks before your target date. T

The 14-mile Bike/  will begin at 2 p.m. on Sunday, September 6th, at Elizabeth Brinkley Park. The bike will be from Elizabeth Brinkley Park to the Dam and Back.  Riders will turn right on Lake Shore Drive and bike to the dam and back.   *Please note the 16 mile hike/bike riders will be turning left at Lake Shore Drive so please pay careful attention to the signs and follow volunteer instructions. 

All riders are required to wear a helmet. 

Pro Tips

*Check your tires the week before the ride and also check your tire air pressure the morning of the ride. 

*Check your seat height to ensure a comfortable ride

*Wear shoes that are appropriate for biking 14 miles. 

*Wear your sunscreen! 

*Bring a refillable water bottle (there are water stations and porta-potties along the route)

*Bring your cell phone

*Bike with a friend. 

*Pace yourself!

Before starting a bike riding training program, doctors strongly recommend getting a physical to clear your cardiovascular system and joints. A medical check-up ensures riding is safe for your heart and musculoskeletal health, and provides an update on previous injuries or chronic conditions.

Training Tips

Aim to build up endurance for the long-distance ride with shorter rides (e.g., 5 to 8 miles) during the week, with one longer weekend ride gradually hitting 10, 12, and then 14 miles in the weeks before your target date. The 14-mile ride to the dam and back should take about an hour to 1.5 hours to complete. 

Lee J. Greer Annual Lake Waccamaw Big Swim

The 4-mile Annual Lee J. Greer Big Swim is at 8 a.m. on Labor Day, Monday, September 7th. The swim launch location will be at Dale’s Seafood at 100 Lakeshore Drive or the Lake Waccamaw Dam located at 4503 Waccamaw Shore Rd. depending on the wind direction. Check the Take The Lake Facebook page early Monday morning to confirm the launch site.

A 4-mile swim is an ultramarathon distance that requires exceptional endurance, stroke efficiency, and mental toughness.  The swim will take 2 - 3 hours to complete. 

Every swimmer must register and be accompanied by a personal safety escort boat or kayak. Swimmers can touch their escort boat to receive drinks and snacks, but they cannot move forward with the boat. The route will follow large buoys anchored in the lake to mark the course. 

Every swimmer who successfully touches the shore receives the Lee J. Greer Swim Medal. Lee J. Greer created The Big Swim of the 1960s, which evolved into the Labor Day Swim of the 70s, 80s, and 90s, and Take the Lake in 2009.

Pro Tips

*Wear a brightly colored swim cap so that you are visible in the water

*Create a hydration and nutrition plan and have your safety escort boat help you stick to your plan. 

*Pace yourself!

The paddle begins and ends at Dale’s Seafood, located at 100 Lakeshore Dr at 8 a.m. on Sunday, September 6th. The route follows 14 miles of the perimeter of Lake Waccamaw, with paddlers heading East at the launch to circumnavigate the lake. We encourage paddlers to stay inside the boating wake zone.

Recreational paddlers can expect to complete the course in 4 to 6 hours. Kayaks 14 feet or longer will help you cover the distance more comfortably. 

In North Carolina, youth under 13 years old must wear a U.S. Coast Guard (USCG)-approved Personal Flotation Device (PFD) at all times while in a kayak that is underway. Kayakers over 13 must have an accessible, approved PFD on board for each person, though wearing them is highly recommended. 

Water rescue teams and Lake Waccamaw State Park Rangers will be on the course for assistance. 

Pro Tips

*Bring your cell phone in a water-tight container so you can call for help or alert event coordinators that you have pulled from the event.

*Bring hydration and snacks 

*Wear your sunscreen and bring extra!

*Wear a hat and sunglasses

*Consider kayak gloves to keep your hands comfortable. 

Along the state park shoreline, red hornets frequently nest in the cypress trees in shallow water. The park rangers advise not to pull up to or grab Cypress tree limbs in this area since escaping their stings is very difficult in a kayak. 

 Burning Lake Trading Company, located at Hill’s Plaza at the lake, has kayaks and stand-up paddleboards for rent. Make your reservation early if you would like to rent your paddle gear at burninglaketrading.com.