The Blood Rock and 50 Mile Endurance Trial Race. Runner s Manual. 1 P a g e

Transcription

1 The 2018 Blood Rock and 50 Mile Endurance Trial Race Runner s Manual 1 P a g e

2 The Blood Rock 100 & 50 Mile Endurance Race Message from the Race Director Unlike our other 100 mile race, the Lake Martin 100, which was designed as the ideal First 100 Mile (or first 50 Mile) endurance race, Blood Rock is NOT a beginner 100. In fact, it was specifically created to be as difficult as a race in this part of the country can be. It is a race that will prepare runners for races like the Leadville 100, Wasatch 100, Tahoe Rim Trial 100 or even Hardrock 100. In reality, some of the terrain you will encounter at Blood Rock is as difficult to negotiate as anything you will encounter in the races listed above. We may not have the altitude but these trails are as tough as anything you will ever confront in any marked 100, The Barkley Marathons excluded. Looking at the finish times for the 2016 Blood Rock 50 Mile, I realized the times were comparable to the Tahoe Rim Trial 50 Mile. The Tahoe 100 happens to be two 50 Mile loops just like Blood Rock. But there is a huge difference. Tahoe has some of the nicest, most runnable trails I have ever run on in a mountain race. Some trails reminded me of the cinder tracks I ran on in high school. You will not find any of those type trails in the Blood Rock course. But don t let me scare you. Unlike Tahoe, Wasatch or Hardrock, you are never very far from help if you have a problem. In fact, you will never be more than about a mile from a major road and rescue. Yes, at Blood Rock, you can fall on steep terrain and get hurt, but here is nowhere on the course a fall could result in a fatal 300 ft. fall. Here is a direct quote from the Hardrock Runners Manual: you will do some mild rock climbing (hands required), wade ice cold streams, struggle through snow which at night and in the early morning will be rock hard and slick and during the heat of the day will be so soft you can sink to your knees and above, cross cliffs where a fall could send you 300 feet straight down, use fixed ropes as handrails, and be expected to negotiate the course with or without markers. Believe me, this is not an exaggeration. Makes Blood Rock sound pretty mild! The following pages will give you all the information you and your crew will need to successfully complete any of the Blood Rock races from the 25K to the 100 mile. If you do the training (with plenty of hill work) you can complete this race. Know the course. Study the maps and course description and if possible attend training runs in the weeks before the race. You will be ready. The course will be very well marked but it will be a good idea to copy the abbreviated route description that you will find later in the Runners Manual, Page 24, just in case. Is there a way we can improve the Runners Manual? Please let us know. Contact Southeastern Trail Runs 2 P a g e

3 Blood Rock 100 Table of Contents: Runners Information Blood Rock, the Rules. Blood Rock 50 & 100 Race Week Schedule.. Crew and Spectator Access.. Crew Access Aid Stations. Directions - To Race Start/Finish.. Dropping Out Cutoffs Carrying Water at all times..... Drop Bags The Course The Trails at Oak Mountain State Park. The Weather.. Route Finding Trail Marking.. Crew and Aid Station Do you need a crew? Rules for your crew Giving Runners Aid Pacers Muling. What you need What your crew needs.. Aid Station Menu Full Course Map... Elevation Profile... Abbreviated Course Description... Detailed Course Description P a g e

4 Blood Rock Rules: 1. All decisions of the Race Directors are final. Aid station captains have the authority to act as on-location race directors, but the RDs have final say on all decisions. 2. You may not cut the course. There are NO bushwhacking sections. You must stay on the marked trails at all times. It s your responsibility to know and stay on the course. If you fail to run the course as marked you will not receive an official finish time and will not be eligible for an award no time adjustments, no exceptions! 3. You must complete the course on foot, with no assistance from vehicles, bicycles or other runners. In the event of heavy snow, skies are OK but they must be carried to the next drop bag aid station. (Better have a big drop bag.) 4. Headphones: Headphones are acceptable while on the trails. Do not wear them on any of the road sections or when crossing roads. Also, remove your headphones when approaching an aid station. We can t communicate if you can t hear us. 5. Road Section: Run TOWARDS ONCOMING TRAFFIC on Terrace Drive, Findley Drive and High Hampton Drive. Stay in the bike lane within the park and close to the edge of the road on High Hampton. Cross over roads with caution. 6. Reflective Clothing, Gear or Headlamps with a rear light: Runners must wear something reflective from the rear or have a headlamp with a light on the back at all times when running at night. Many 50 mile runners and all 100 mile runners will be on a few short road sections overnight.. 7. Crew Access Aid Stations: Your Crew may meet you at designated crew aid stations only. All aid stations within Oak Mountain State Park are crew accessible. Your crew may NOT leave the park to provide aid unless there is an emergency. 8. Your Crew: You are responsible for the behavior of your crew! Your crew MUST follow the directions of the aid station captain. Food in aid station is for runners and pacers ONLY!! Be sure your crew understands they may not remove food or drink from the aid station. They may accompany you into the aid station and assist you while there. Children and pets ARE NOT ALLOWED in any aid station at any time. You crew members MAY NOT enter the actual Aid Station at any time unless they are with you, the runner. Failure of your crew to follow these rules may result in you, the runner, being disqualified. 9. Trekking Poles: Poles are fine for 100 and 50 mile runners. In fact, we encourage all runners to use them. Some sections of trail are very steep. The poles help maintain stability and prevent you from sliding backward. When not in use, close or fold them to their smallest size and stow them in a pack if possible, for the safety of others. When you are not using the poles, DO NOT Run with the poles fully extended! Poles may be left at an aid station and placed in your drop bag to be picked up later. 10. Pacers: All 100 mile runners may have a pacer after mile 50. Any100 mile runner over 70 years of age may have a pacer the entire race. Pacers may start at any aid station within Oak Mountain State Park beginning with the Cabins Aid Station at 4 P a g e

5 mile 50. Pacers must check in and sign a release before pacing and notify the appropriate aid station personnel when they stop pacing. Failure to do so may result in the disqualification of your runner. ONLY 100 Mile runners may have a pacers!! 11. Medical Assistance: If you require an IV or oxygen at any point during the race, your race is over. If medical personnel determines that you are not physically able to safely continue the race you must stop immediately. Aid Station Captains and Medical Staff decisions are final. Do not argue with them. 12. Rude Behavior: Being rude, discourteous or otherwise annoying race volunteers or staff is grounds for disqualification. Same with being rude or annoying to other runners or anyone else on the course, such as bicyclists, horseback rider and hikers. All trails used in Blood Rock at Oak Mountain State Park are multiuse trails. Several of those trails are bike trails and a few are shared with horses. Even though you are racing, horses have right-of-way. I recommend yielding to bike on the single track section. You will see bikes and might see a horse or two. Be courteous please. 12. No littering: Ever. Immediate disqualification!!! 13. Stashing Food: DO NOT stash food, drink or other supplies anywhere along the course. Dropbags are allowed at all aid stations within the park except The Dan Aid Station and Billy Goat Gruff Bridge Aid Station. 14. Crew Vehicles: All crew vehicles must display a Blood Rock Crew Car Pass on the dash of the car at all times. It must be clearly visible and must show the name and number of the runner they are crewing for. Park rangers must be able to identify crew vehicles. 15. Crew Parking: Crew vehicles may park in any parking lot in OMSP. Your crew can meet you at any location where you will be on or near a road while within the park. They are welcome to hike up a trail to cheer you on as you pass by. BUT, They MUST PARK IN PARKING LOTS ONLY! DO NOT park on the side of a roadway anywhere. Any vehicle found parked along a road will result in the immediate disqualification of your runner. If you park your car along Findley Drive, Peavine Falls Road or Terrace Drive you may receive a ticket. If you leave your car on one of these roads your vehicle may be toed off. 16. Poor sportsmanship will not be tolerated and is grounds for disqualification and grounds for being barred from future races. A sense of humor is also always welcome. Try to smile no matter how rotten you feel. Please remember, some of those volunteers have been working at the AS longer than you have been running. If you are not happy with something, do not get angry with or yell at volunteers EVER! They might just throw you out of the race. Any objections or complaints must be made to the Race Directors, ME, not volunteers. Find me immediately after you finish. 17. Parking at the Cabins: Now, forget everything I just said about parking. There is very limited parking around the cabins. You will have to park along the road and in the grass. Try to get completely off the roadway where possible, just be sure there is room for runners and cars to get by. To save space, do not parallel park where you can park head in. RULE: Do not park in a cabin driveway unless it is your cabin. (You may find your car towed away or in the lake!) 5 P a g e

6 Race Week Schedule: 50 & 25K September 24th thru 26th - Trail marking of the 100 and 50 mile Blood Rock Course and 25 and 50K, including the Lake Trail, Rattlesnake Ridge, Jekyll and Hyde, Johnson Mountain, Blood Rock/BUMP Trail and Power Line sections. September 27th Double Check entire course to be sure all signs and marking are in place. September 28th, 7:00 AM to 3:00 PM Set up start/finish and aid station at the Cabins. Set up packet pickup. 3:30 to 6:00 PM Packet Pickup at the Cabins in the Meeting Center, on the left before reaching the cabins. The Cabins are located on Cabin Road off Findley Drive. There is no address given but the GPS coordinates are: , Cabin Road is 4.7 miles northeast of the south entrance and 2.8 miles southwest of the north entrance. Watch for the Arrow Banner on Findley Dr at Cabins Rd. 3:30 to 7:00 PM Leave Drop Bags for the Terrace and Peavine Falls aid stations at the Meeting Center located on your left as you enter the cabin area. Bring drop bags for the Cabin race morning before the start. 4:30 PM Pre Race Briefing at Gazebo by the lake or Meeting Center. (Depending on the weather) (Prerace Briefing is Mandatory Unless you can t make it) September 29th, 4:00 to 4:45 AM Race Check-in, Packet Pickup and Drop Bag drop-off for 100 & 50 Mile runners at the Cabins Meeting Center. All Runners must check-in Saturday Morning We have to know who is on the course at all times. Don t DNS 5:00 AM Start of the Blood Rock 50 & 100 Mile Races. Sunrise will be at 6:15 AM. All runners will need a headlamp or flashlight at the start for the first hour of the race. 5:30 to 6:15 AM - Packet Pickup for Blood Rock 25 & 50K Trial Race. Dropbags are not accepted for 25 & 50K runners. 6:30 AM Start of the Blood Rock 25 & 50K Trail Race September 30th 2:00 AM First HARD CUTOFF for 50 Mile Race and 100 mile runners at the Cabins, mile 50. September 30th 4:00 PM Blood Rock 100 Finish and HARD CUTOFF. Sorry, this is required by OMSP. All Runners MUST be off the trails before sunset at 4:47 PM. 6 P a g e

7 Crew Access and Spectator Viewing Areas: Spectator Access to Blood Rock Course We do not restrict access to any part of the Blood Rock Course within Oak Mountain State Park. The trails are all open to the public 365 days a year so we cannot tell you to stay off certain trails, nor would we. What we will do is suggest good, easily accessible areas to watch and cheer you runner. I will break the areas down by sections based on aid stations. There are a few rules if you choose to hike up trails. 1) If you are on a trail used in the race, constantly watch for runners and get off the trail to let them by. 2) Cheer for ALL RUNNERS, not just your runner. (This rule is mandatory - I also recommend a cowbell!) 3) Do not park along any road in the park that is not a parking area. 4) Make absolutely certain your car is totally off all roadways and not blocking another car in the parking areas. Start to Aid Station 1, at the Dam The Dam Aid Station is a water only aid station at about mile 3.6. It is the only aid station before runners head into the long, difficult backcountry section. After leaving the Cabin Start, runners will follow trails around Oak Mountain Lake then cross the Lunker Lake Dam to the dam parking lot. (This aid station is located on the northeast end of Findley Drive close to the north entrance of the park. There is parking on both sides of the road here. Runners will cross the dam between the two lakes and enter the large parking lot. The trail starts at the Rail Fence. Aid Station 2 The Bridge Aid Station, Mile 10.0 This aid station is located up the Red Road (Bike Trail) about 1.25 mile from the North Trailhead. It is a difficult hike to the aid station and you will need to watch for mountain bikes going up and coming down the road. I would recommend not hiking up to this aid station. Runners will be passing through the North Trail head in just a little over 2 more miles, right by the parking lot. Crew may NOT set up an aid station or offer aid at Bridge Aid Station. Remind your crew: DO NOT enter any aid station unless they are with you! North Trailhead Mile 13.5 There is no aid station at the NTH but runners will be coming down the Blue Trail on the left just past the gate, heading up the Red Bike Trail about 100 yards and turning right onto the Yellow Trail. This is a great place to cheer runners. The NTH is directly across Findley Drive from the large NTH parking lots. You may give you runner aid at the NTH. This is a busy trailhead and be sure not to block access. Cabin Aid Station Mile 16 This is the start/finish location. The aid station is located in the building on the left as you enter the cabin area off Findley Drive. DO NOT park in the immediate Aid Station area. Only race volunteers are allow to park by the aid station. Runners will come out of the woods behind the AS, go through the aid station and continue straight down the cabin road keeping the lake on their left. If you wish to set up a personal aid station in this area, just find some vacant grass and set up as you like. Popup tents are welcome, tables, chairs, cots, coolers, Christmas lights, quite generators, anything you want. Make your aid station as festive as possible, even moderately loud music is great. Rule: First Lap, this aid station is very early in the race. DO NOT let your runner hang around. Get them out. 7 P a g e

8 Terrace Drive Aid Station # 1 Mile 23.1 This aid station is located at the end of Terrace Drive, just before entering the Peavine Falls Road. This is a drop bag aid station. Please park across Terrace Dr. in the large paved parking lot on the right side of Terrace Drive. The field is large and crew is welcome to set up personal aid stations as elaborate as you like. There are outlets on poles around the aid station and if there are no other events you will be welcome to use them. As at the Cabins you can set up an elaborate aid station if you like, tents, music, lights, tailgate party, it s all fine. Runners will return to Terrace Drive in 5 miles. Terrace Drive Aid Statin # 2 Mile 28 The runners will come out of the woods, cross Peavine Falls Road and return to the aid station for the second time. From there, runners will follow the Yellow Trail to Jekyll & Hyde bike trail for about 2 miles before crossing the Peavine Falls Road and continuing up the bike trail. After another 2/3 mile they will cross the Peavine Falls Road where the road makes a sharp left. Peavine Falls Aid Station 1 Mile 35 Runners will reach the PVF Aid Station after running over to High Hampton subdivision and climbing the infamous Powerline Easement. Runner will enter Peavine Fall Road near the ridge and follow the road about one mile to the Peavine Falls Aid Station in the pavilion to the right of the PVF parking lot. You may set up an aid station in the parking lot or in the area around the aid station. The lot is large but sometimes there are a lot of cars so don t take up more space than necessary. Peavine 1 to Peavine 2 Aid Station Runners will return exactly as the came. They will run back down the PVF road to the left turn over to the Powerline Easement. They will descend to High Hampton Rd and follow the paved road back to the old bike trail. Go right up the hill to the new bike trail, pa Blood Rock up to Peavine AS 2. Peavine AS 2 - Mile 42. Runners will come into the large PVF parking lot and see the Aid Station to the right. Go to the aid station and enter the single track trail behind the pavilion. This section is only about 2 miles long but very demanding. Peavine AS 3 Mile 44 Runners will cross Peavine Creek and climbing out of Peavine Fall Gorge. Then runners will return to Peavine Aid Station for the third time. Runners will return the way they came following signs to the finish of lap one. Cabins Aid Station/Finish Mile 51.5 The Cabin Aid Station is the finish for 50 mile runners and half way for 100 miles. You have been here before. You are welcome to leave your aid station set up all day or take it with you to other aid stations. Don t leave anything laying around of value. I don t think anyone would bother your gear but I certainly can t guarantee it. There could be a dog or two wondering around anyway. Oak Mtn State Park trails close at sunset. Crew members are NOT allowed on any trails after dark. You will be fined if you do!! DO NOT leave OMSP to go to High Hampton Subdivision. YOUR RUNNER WILL BE DISQUALIFIED! Remind your crew NOT to enter any aid station unless you are present. (They may enter the aid station area before you arrive to get your dropbag. That way they can prepare your supplies for easy access.) 8 P a g e

9 Crew Access Aid Stations: Please read the following three rules - be sure you crew understands. 1) Your Crew has access to all aid stations inside Oak Mountain Sate Park. They may set up a personal aid station at all aid stations except the Bridge Aid Station at mile 10.8 and The aid station at the Bridge is on a narrow bike road and there is just no room. If your crew members do hike up to the Bridge Aid Station, please remind them to stay out of the aid station. Early in the race this will be a very busy AS. AS volunteers do not have time to deal with your crew members. This is why I strongly recommend your crew waits for you at the North Trail Head. 2) Your Crew may NOT leave the park to go to into High Crest Subdivision. After Terrace Drive AS #2 runners will leave the park and climb over Double Oak Mountain to High Crest AS on the far end of the infamous Power Line Climb. This section is all privately owned land. The residents were kind enough to give us permission to use the power line easement. Our agreement is that NO RUNNER CREWS will come into their neighborhood. If your crew ends up at High Hampton we will be forced to immediately disqualify you. 3) Your crew must be off all Oak Mountain State Park trails before dark. Runners have permission to run at night. Your crew does not. You crew will be fined by the park rangers and we will be forced to disqualify you. Again, we have no option. Be sure your crew understands. Crew Accessible Aid Stations: AS 1 - The DAM Aid Station Mile 3.6 (Water Only - Unmanned after start) Set up Personal Aid Station AS 2 Billy Goat Gruff Bridge AS Mile 11.8 Crew Access - NO Personal Aid Stations No Drop Bags AS 3 The Cabin Aid Station Mile 16 - Set up an AWESOME Personal Aid Station - Required!! Drop Bag AS 4 Terrace Drive # 1 Aid Station Mile Set up Personal Aid Station Drop Bag AS 5 Terrace Drive # 2 Aid Station Mile Set up Personal Aid Station Drop Bag AS 6 Peavine Aid Station #1 Mile Set up Personal Aid Station Drop Bag - Awesome AS Required!! AS 7 Peavine Falls Aid Station #2 Mile 42 AS 8 Peavine Falls Aid Station #3 Mile 44 AS 8 The Cabin Aid Station Mile Mile Set up an AWESOME Personal Aid Station again! For 100 mile runners, start over at AS 1 for your second lap if the Blood Rock 100 Course. This is the finish for 50 Milers. 9 P a g e

10 Directions to the Start: The Blood Rock 100 and 50 Mile start at the Cabins on Tranquility Lake. The cabins are located on Cabin Road, just off Findley Drive. There is no address given but the GPS coordinates are: , Cabin Road is 4.7 miles northeast of the south entrance and 2.8 miles southwest of the north entrance. This is the location of the Friday race packet pickup (2:00 to 6:30 PM) and the Friday Night prerace briefing at 4:30 PM. Runners can bring drop bags Friday Night and leave them in the Meeting Center. Drop bags may also be left Saturday morning no later than 4:45 AM. Packet Pickup will be at the Cabins Friday afternoon and following the prerace briefing until 7:00 PM. Packet pickup will open again at 4:00 AM Saturday morning and continue until 4:45 AM. The race will start promptly at 5:00 AM. If you arrive at the last minute you may not be able to get your race packet and bib until after the start. Don t be LATE! Google Maps to the Cabins at OMSP: South Gate to the Cabins on Tranquility Lake. Dropping Out: Unfortunately dropping out of 100 mile races is as much a part of ultra-running as flowers are to spring. OK, maybe storms in spring would be a better metaphor, but which ever you prefer, it happens. Fortunately, at Blood Rock, you are never very far from help and your crew or an aid station. If you do happen to need to drop, please don t just leave. Stop at an aid station or have a crew member do it for you and let us know you dropped. Be sure that tell an Official Blood Rock person, not just someone standing around at an aid station. Find the person recording bib numbers or the Aid Station Captain and tell them you are dropping. Be sure they record your number and name. If you have drop bags on the course, please don t leave them. If you don t want to wait for them to be returned to the Cabins, you or your crew can retrieve them from the aid stations. Please take you Bib with you to get your dropbag. We will bring 50 mile DB back to the Cabin as soon as possible after the last 50 mile runner Leave Terrace Dr. AS and Peavine AS. Again, if you can t wait, you are welcome to go get them yourself. 10 P a g e

11 Cutoffs: Blood Rock Cutoffs are very generous. The 100 Mile Cutoff is 35 Hours and the 50 Mile is 18 Hours. But that s not the entire story. We give our runners ever possible chance to make the finish by the cutoff. For example, in the 100 Mile, the halfway cutoff at 51.8 miles is 2 hours and 4 minutes beyond the actual cutoff pace. (The cutoff time at the Cabin at the ½ way points is 1:00 AM. A runner on a 35 hour pace would leave the Cabins at 10:26 PM.) I know lots of stuff just happen during 100 and 50 mile race. You might get dehydrated because you didn t make sure there was enough water in your hydration pack at the last aid station so have to stop for a while to recover and rehydrate. You have a really bad stretch and just have to stop for a while. You might get your electrolytes way off and have to walk for hours. Sometimes you just have to take a short nap. You might even get caught just below a ridge by a very bad thunderstorm and loose an hour waiting for it to pass. Then, because you don t have a rain jacket, you become hypothermic and loose another hour while warming up by a fire at the next aid station. I know, I have experienced all of these, some more than once. Well, I never took a nap during a race, but everything else. Below is our pace charts for the Blood Rock P a g e

12 And our Pace Chart for the Blood Rock 50 Mile. Staying Hydrated You must carry water at all times in all Blood Rock Races: Runners in any of the Blood Rock Races are required to carry water at all times while running. Take a good look at the pace chart above. It is 7.2 miles between the Dam Aid Station and Eagle Nest Trail. I can say with confidence, this will very likely be the hardest and slowest 8.6 miles you have ever run, that is unless you ve run Hardrock 100 on a clockwise year and climbed from Telluride to Kroger s Canteen. The 7.5 miles between the Cabin Aid Station and Terrace Drive AS in no slouch either. Whether you are a somewhere in the pack runner or right up front, it s going to take you considerably longer to cover those miles than you expect. Add about 50% to you estimated time and carry enough water to cover the extra time. We supply Tailwind at all aid station. Tailwind is provides Carbohydrates, Electrolytes and Hydration (since we mix it with water) at a ratio that is correct for most runners. I suggest trying Tailwind before the race but when mixed correctly, Tailwind it great. Take a few minutes to read about Tailwind on their website. It s the only all-in-one race nutrition out there: TailwindNutrition.com. 12 P a g e

13 Drop Bags: Runners may have drop bags at 12 of 16 Aid Station at Blood Rock. Ice chests and large tubs more than 6 deep by 24 across will not be accepted, sorry. I do not recommend using trash bags since it is possible someone could confuse your DB with Trash and throw it out. Trash bags are also prone to tearing while being moved around. Small bins and boxes work great but be sure to tape the lid securely using duct tape or similar. If you are you crew is taking your dropbag to the aid station we don t care how big it is. We don t have to move it!! The first Drop Bag aid station is the Cabins Aid Station, also the race start and finish. I recommend binging the Cabin Drop Bags to the Start Saturday morning, not leaving them overnight. Just as a precaution! If you are parked close the start, you are welcome to leave you DB in your car or have a personal aid station at your car. You can have any size DB at the Cabins you want as long as we don t have to move it. Many Ultrarunners, especially those new to 100s, put everything but the Kitchen Sink in their drop bags, You will realize after the race that you used very little of all that stuff we spent hours, in my case, sometimes days packing. Just a hint. Have an extra headlamp or flashlight in night time aid station bags. Have backup batteries for all of your light sources. My headlamps use AAA batteries and my hand held flashlights use AA. I start the race with one small hand held flashlight in my pack and backup batteries for both. I also put extra batteries at a middle of the night aid station. Pay close attention to the weather forecast for the race weekend. Weather can destroy your race quicker than any other factor. December 9 and 10 can be mid-80s or 34 deg. with pouring rain or howling winds with 28 deg. temps. Have warm clothing and a light source in you last drop bag before dark. Unless there is a 0% chance of rain, carry an emergency poncho from the start. It s also a good idea to have a change of shoes and socks especially if the weather is wet. Drop Bag Aid Station: The Cabins Mile 15.1, Mile 50.9, Mile 67 (You are welcome to bring the Kitchen Sink if you wish) Terrace Drive Aid Station # 1 Mile 23.5 and 74.4, Terrace Drive AS # 2 - Mile 28.6 and 79.5 Peavine Falls Aid Station Mile 37,42 &44 each lap Cabins Aid Station Finish After 50 Mile runners come through an aid stations, we will get their drop bags delivered back to the Cabin area as quickly as possible. 50 milers, it might be best to go get your own bag at the aid stations if you are in a hurry to get home. As Aid Stations close in the 100, drop bags will be returned to the cabin. If you finish early or drop and need your bag, you are welcome to drive to the Terrace Drive and Peavine Falls AS and retrieve your bags. Take your bib with you! 13 P a g e

14 The Course: Trails at Oak Mountain State Park: The trails used in the Blood Rock 50 & 100 are as diverse as you will find in any ultra. The course starts with a few 100 yards on Cabin Road and Findley Drive (both paved) the another 0.6 mile paved section starting at mile 2.7. There is a 1 mile section on a smooth gravel road. There are several miles on well-maintained single track trails on gentle rolling hills. Of course there are miles of single track that climb up and down Double Oak Mountain and follow ridgelines that are steep, rocky and downright treacherous in places. We even use a short section of horse trails. These trails are well maintained but as difficult to negotiate and any trails in the southeast. (Please note, these trails are NOT dangerous. They will slow your progress dramatically and they require a lot of attention.) And, there are the backcountry trails. Some of these trails are among the oldest trails in the park. They are not marked or maintained and they have never been leveled other that natural wear caused by the few hikers that know about them. A few trails we use are very old wagon roads that are almost impossible to follow if you don t know where they are. In a few places the trails are extremely steep, such as Barkley Hill. This is where we will run 600 ft. of rope up the steepest sections. Of course, these sections are very slow going for everyone. They are also the most fun parts of the race. Oak Mountain State Park is at the southwestern most end of the Appalachian Mountain Chain, the oldest mountains on earth. Double Oak Mountain, the mountain that runs the length of the park, is a rugged, worn down, weathered, remnant of those ancient mountains. Runners need to stay focused on the trails at all times, even on the easy ones. Almost all of the trails are very rocky. Not just small, loose rocks but boulder size rocks, house size rocks or bigger. You will climb through them, over them, around them and possibly, under them. The soil at Oak Mtn Park is very sandy and water drains quickly with moderate amounts of rain. The course also have many stream crossing that can usually be negotiated without getting your feet wet. A quick storm just before or during the race will have little effect on the trails or creeks. If it has rained a lot in the days leading up to Blood Rock and the ground is saturated, there will be more water in the creeks and you will likely have to wade some streams. There is one creek crossing where we may need to run a rope if there has been heavy rain leading up to the race. Alabama Weather in December: This is a tough one to call. The average December temperatures range from 56 to 36. The record high was 80 and the record low was 1 deg. We have actually had snow on Double Oak Mountain in December, twice in the last 10 or 12 years. There is also about a 30% chance it will rain during Blood Rock. It is very likely it will be quite cold overnight. Just follow the standard ultrarunning rule: Plan (pack cloths and drop bags) for the worst, hope for the best. It doesn t hurt to keep a close eye on the forecast as the race gets close. 14 P a g e

15 Route finding: The Blood Rock Course is a Closed Course. This is race not an orienteering adventure. The trails are very well marked with flags, signs and a few chalk arrows. There is no place where it is OK to cut over to another trail. If you find yourself off in the woods without a trail, you are lost. Turnaround and go back the way you came. If any runner is caught cutting the course they will be immediately disqualified. There may be one place where runners have the option go taking either of two trails. Near the start of Barkley Hill, the trail will split. The main (and shorter) route goes straight up the hill. If conditions, most likely due to rain, cause Barkley to become impossible to get up, you may opt for the easier route that cuts off to the right. Also, if you are just not comfortable using the ropes to get up the hill, you may take the easier route. (Note Even if it looks frightening, give it a try. All 300 runners that ran the 2016 Blood Rock 50K, 25K and 50 Mile made it up Barkley and had a blast!!) If you take the alternate route, which will be clearly marked, you may find yourself going further on very unpleasant ground and trails that are more like bushwhacking than trail running. The flags will be close together and easy to follow. Trail Marking: 1) We use BLUE 3 X 5 Yard Flags to mark all Southeastern Trial Runs races. Virtually all flags used on the Blood Rock course will have DOT prismatic reflective tape attached. They are easily spotted 200 or 300 yards away at night. 2) The flags are never more than 200 yards apart. If you go more than 200 yards and don t see a flag, go back! 3) We place 9 X 12 Blue and White Arrow Signs at almost all trail changes. The signs will have Yellow DOT Reflective Tape forming arrows within the white arrow on the signs. You can t miss them. Where the trail you are running on Ts into another trail may not have a signs. There will be a bunch of flags heading off in the direction you need to run. 4) Turns at trails that are easy to miss will have a Red & White 9X12 Wrong Way sing a short distance beyond the turn. 5) A few problematic or critical turns will have Blue and White 9 X 12 Turn Ahead Signs. 6) All trail changes and places that might be confusing have multiple flags visible as you approach the area. If you see 2 or 3 or more flags close together, wake up!! Something is about to happen. 7) In places where it is difficult to follow the trail there will be multiple flags close together. They may not all be reflective. 8) I always place flags around the outside of a turn (Where there is a trail change.) Consider the flags a WALL that you are NOT to go through. (This is true 90% of the time. Sometimes I simply cannot get a flag in the ground around the outside. On those rare instances the flag will be on the inside of the turn. The rule is the same: Southeastern Trail Runs had ONE RULE above all others, FOLLOW THE FLAGS!!!! Where the flags go, you go. 15 P a g e

16 Two examples of our Flags and our Signs. It s hard to get off course in a Southeastern Trail Runs Race. OK, the image on the right is from the Lake Martin 100 but it s a good example of our trail marking. 16 P a g e

17 Your Crew and Pacers: Do you actually need a crew to run 100 Miles? The answer is NO! I ran my first 100 in 2008 without any crew or pacers. I have run a few since without the help of a crew. There actually are several reasons you might not want a crew. There are also several very good reasons a crew might just get you to the finish of a 100. The Negatives: A crew can actually slow you down. Let s suppose your crew is your wife, as in my case. I know she spent an hour or more in the middle of the night truing getting to a particular aid station to help me. She always arrives at the next AS hours ahead of schedule and sits in the freezing car or stands out in the cold waiting for me. She is afraid she will miss me! Runners need to get through the aid station as quickly as possible to stay safely ahead of the cutoffs, at lease I do, or to stay with the competition. When I finally do arrive I want to hang around a while and tell her about the race. You feel bad just rushing through and leaving her in just a few minutes after she has spent hours to be there. Another negative for me anyway: Aid Stations at 100s, or 50s are often very difficult to find. If I know my wife is wondering around in the middle of nowhere by herself, especially at night, I am always worrying about her when I should be focused on the race. The Positives: Let me give you a little example from personal experience. In 2009 I ran the Leadville 100. This was my second 100 and I was really excited about it. One month before the race I had even gone out to the Leadville Training Camp put on by Ken Chlouber himself, founder of the Leadville 100. We were staying in Twin Lakes at mile 40 and 60, of the race, one block off the course. I was way ahead of my intended pace and felt great. I rushed through Twin Lakes AS, outbound at mile 40 to get to our cabin. I was in such a hurry I failed to drink any water or top off my water bottles. It was very hot that day and after Twin Lakes, runners cross a 1 mile wide, almost treeless, meadow heading to Hope Pass. No more than 400 yards out from our cabin I realized I didn t have enough water to make it to the Hopeless Aid Station at timberline 44.5 miles and about 800 ft. below Hope Pass. I didn t go back. That was a big mistake. The result, I ran out of water and became severely dehydrated. I had to walk all the way DOWN Hope Pass which I should have run almost all of. I had to walk 4 miles to Winfield, the turnaround at mile 50. I was sure my race was over. If it hadn t been for my wife waiting at Winfield, I would not have finished the race. She was there with all my supplies laid out, ready to go. She made me settle down, take my time, eat and drink. This was one time it was more important to sit and rest that rush right back out. I was really frustrated and had literally hit bottom! She also reminded me that I can finish this thing. I felt better when I left but still had to walk the 4 miles downhill to the start of Hope Pass and all the way to the top. By the time I got over the pass I felt good again and was actually able to run back to Twin Lakes. 17 P a g e

18 While the psychological benefits of having a crew is very important, you crew can also save you time and help get what you need. They can have all you supplies laid out on a towel so you don t have to dig through the bag. It s easier to remember things when they are tight in front of you. If you properly prepare you crew so they know what you will need at specific aid station, like headlamp and warm cloths before dark, they might just save your race. Karl Meltzer ran the 2016 Lake Martin setting a new course record of 16:56:57. It was fascinating to watch him come through the Cabin Aid Station twice each lap, eight times total. His wife Cheryl was his crew. She would meet Karl as he came into the aid station with whatever he needed and run along with him exchanging bottles and supplies. He never stopped until late in the race and then only for seconds. I never saw him sit down. If you are trying to set a PR or win a race, that s the kind you crew you will need. It was an impressive example of superb teamwork. Do you Need Pacers to run 100 Miles? Please NOTE: Only 100 Mile runners may have pacers. Pacers are not allowed for any race other than the 100. If you are running the 25K, 50K or 50 mile and have a pacer you will immediately be disqualified. NO EXCEPTIONS! This is a standard Ultra rule and is enforced at every ultra I know of. Again, do you need a pacer? The answer is NO. Actually, I have never used a pacer. Personally, I really see no benefit. I tend to stay focused on my race and the trail. To me, a paces would be a distraction. I don t like to talk much during a long ultra. I think I might feel obligated to talk. Besides, there is almost always someone up ahead if you want to follow someone. Positive Reasons to Have a Pacer: Many runners are not comfortable running at night alone. Having a pacer with you all night might relieve anxiety. It would also provide extra help to insure you stay on course. If you are running your first 100, a pacer might be a help you remember to eat and drink on schedule. About mile 70 it gets pretty hard to remember anything. You paces can help keep you from getting in trouble with nutrition and hydration. A paces could be a big help at aid stations late in you race. You, the runner, will likely not be at your best physically and mentally. I have left aid stations without my trekking poles, without my water bottle and without a rain jacket and warm base layer when rain is predicted and it almost night in mountain. (Bad idea!) And, in December it can be dangerous. Give your pacer a list of what you think you will need at each aid station before the race. A pacer can also save time at aid stations. Tell them what you are going to need at the AS before you arrive. (Or they can go by the list you gave them.) If necessary they can hurry into the aid station ahead of you to have things ready. Receiving Aid from Your Crew: We are more lenient on giving aid to runners than my races. If you forget something at an aid station, loose something important, (like the back off your flashlight at night which I have done) etc. then by all means, call them and ask them to meet you at a convenient place. That is not a problem. DO NOT get in a car at any time during the race. We will not know if you were just resting or had someone give you a ride. We will have no option other than to disqualify you. 18 P a g e

19 Rules for Giving Aid: 1) If you have a personal Aid Station it must be located at a crew accessible aid station. Set up near the aid station or in the parking lot by the aid station. You CANNOT NOT set up the aid station along any park road. You will get in trouble with us and the park rangers. 2) You are welcome to set up personal aid stations at multiple locations and leave them for the duration of the race AS LONG AS THE AID STATION IS NOT IN A PRKINGLOT. If you intend to leave the aid station setup and unattended, IT MUST NOT BE ON ANY PAVED AREA. The Personal Aid Station must be set up on grassy areas near the actual Aid Station. You can leave a tent, water jugs, tables, etc. but NOT TRASH. When you leave to go to the next aid station, clean up. NO Personal Aid Station may be left unoccupied at the Dam Aid Station under any circumstances. Aid Station are NOT ALLOWED at the Fishing Center Parking lot. 3) Your Crew MAY NOT enter the aid station without you, the runner. They are welcome to get your drop bag, lay out all the supplies and get everything ready. If your crew does need to fill a water bottle for you, instruct them to wait for a lull at the aid station and ask the aid station volunteers for help. 4) Aid Station Food and drink are strictly for runners and placers. Be sure your crew understands they may not take any supplies from the aid station for person crew use. 5) If you crew has a long wait ahead before you reach the aid station, or it will be a long time until you reach the next aid station, they are welcome to help at the aid station. They are then an Aid Station Volunteer! NOTE: Helping 10 minutes doesn t count. To be an official volunteer they must work one hour or more. 6) As stated earlier, your crew may only go to aid stations located within Oak Mountain State Park. This is a Strictly Enforced Rule. UNDER NO CIRCUMSTANCES, other than an emergency, are in crew members allowed at High Crest Aid Station or in High Hampton Subdivision. If there is a true emergency, let a race official, RD or Aid Station Campton know what is going on. They will tell you how to get where you need to go and let the volunteers where you are headed know. 7) The Aid Station Captain RULES!! Your crew must abide by whatever the aid station captain says. Virtually all our volunteers are BUTS (Birmingham Ultra Trail Society) member and most run Ultras. Many have run 100s. They know what they are doing and they know what if best. DO NOT argue if you don t like what they tell you. DO NOT yell at the Aid Station Captain or ANY VOLUNTEER. DO NOT be RUDE to anyone, volunteer or otherwise. If you are unhappy with something, come find me at the Cabins Timing area. You can yell and scream at me without automatically having your runner kicked out of the race. (To a point!!) 8) Bad behavior, Littering or being obnoxious will NOT BE TOLERATED! ANYWHERE - ANYTIME. 19 P a g e

20 Pacing: 1) Any 100 mile runner may have a pacer after mile 50. Any 100 mile runner over 70 may have a pacer the entire race. 2) Pacers may start at the Cabin Aid Station at mile 51, The Cabin mile 67, Terrace Drive at mile 74 and mile 79, Peavine Vine Falls Aid Station mile 94. 3) All pacers must Sign a Release before starting pacing. 4) Pacers MUST check-in and out of each aid station the pass through. 5) The primary reason for a runner having a pacer is safety. We place no restrictions running in front or running in back. Muling: We don t care if your pacer hands you a flashlight or a GU or holds your water bottle (or your hand) while you puke. Please consider fairness and good sportsmanship. Pacers are there mostly for safety, to keep you company, and to keep you on course. No runner may receive physical assistance from other runners or your pacer. You are running as an individual this is not bicycle racing, but we do allow drafting. (Paraphrased from Run Rabbit Run Runners Manual) In other words: Your Pacer MAY NOT carry your gear or pack while you are running. What you will need: I am not going to go into great detail here. Most of you have run long ultras before, 50 + miles, and know what to expect. 1) It s probably going to be cold, possibly very cold, especially at night. There is about a 70% chance you will not get rained on during the race. If a front comes through during the night, the sections along ridges could be very unpleasant. Be Prepared. It could even snow up on the mountain. 2) Extra shoes and socks are always a good idea in the Southeast and some extra warm, dry layers. 3) I recommend trekking poles at least in the early part of the race, miles 3 through 15 and again for the powerline easement from mile 29 to 42 and same places on the second lap. 4) Most of the race will be under the trees, other than the power line section. In early December there are still some leaves on the trees but not a lot. You will probably need sun screen. 5) By December, the snakes and spiders are gone, at least I have never seen one that late in the year at Oak Mtn. 6) Extra Batteries for all your lights. December nights are very long. 7) Make a copy of the Abbreviated Course Directions I recommend printing and laminating it for the race, Page P a g e

21 What your crew will need: Sometime we forget that our crew doesn t really understand what they are getting into. They don t realize they will be exposed to everything the runner is, cold, very long nights, rain, wind, what seems like hours of sitting around waiting, no food, no water, no lights, no Coffee! Don t let that happen. If your crew is new to all this be sure they are prepared. You, the runner should provide the crew with just about everything they will need during the race. 1) Find out what your crew likes to eat and drink and stock the car. Have lots of snacks and substantial food they can eat anytime. There are fast food restaurants and real restaurants just out the southwest gate of Oak Mtn State Park so I would suggest giving the crew cash for some real food too. 2) Be sure to have a cooler with ice, water, cokes, ice tea, Gator Ade, maybe even a couple of beers. If they like coffee, see if they would like some of those Starbucks drinks, 3) Provide a camping tent and sleeping bags if you crew do not have them. I would also suggest renting a campsite at the campground inside the park. After leaving the Cabins at the start and mile 50 you will run right through the campground. 4) Provide a pop-up tent and folding chairs so they can get out of the sun during the day if it s hot or out of the rain if necessary. Maybe one extra for you. 5) Warn your crew go bring a few extra sets of dry clothes, jackets, hats, gloves, warm base layers, and several pair of shoes. They may also need ponchos and anything else you can think of they might need. 6) It would be a good idea to grab some of those chemical hand warmers and an umbrella too. You might want to stick a set in your drop bags too. 7) Bring a backpack or bag for you crew to load up your stuff in. They can park close to the aid stations but it s easier to keep everything organized in one place. Be sure to put a large towel in there too. Great way spread out all your supplies. 8) Don t forget extra flashlights or headlamps for your crew. Oak Mountain State Park can be very dark at night. 21 P a g e

22 Aid Station Menus: Southeastern Trail Runs Prides itself for our aid station fare. You can just eat so much stale Ramen Noodle soup. There is nothing worse than coming into an aid station in the middle of a very cold night to find the aid station has nothing hot to eat or drink, no Coffee, no hot water to make tea or hot chocolate, no soup, nothing. And if there is hot soup, it s scorched Ramen Noodle that is inedible. Frequently there is not even Cokes or Mountain Dew, the bananas are all black, sandwiches have been sitting out for hours and cookies are mushy from the humidity or stuff spilled on them. Maybe it s because I am always in the last 1/3 of the runners or maybe it s because the AS crews aren t Ultrarunners and just doesn t understand or care, but to me, there is not excuse. We keep hot, fresh food at our aid stations all day and all night, until the last runner finishes. I think the most important difference is that all our aid stations are staffed by trail and ultra runners. They understand what you, the runner, is going through. They do their best to help you any way they can to complete your race. And GOOD FOOD is a big part of getting you to the end of the race. Typical Aid Station Menu: Early Morning through late afternoon Items added late afternoon and over nigh. Tailwind Drink Mix Bananas Hot Soup Vegie & Chicken Noodle PBJ Sandwiches Oranges Chicken or beef bouillon Potato chips Coca-Cola products **Turkey and Swiss Rollups or Quesadillas Pretzels Water **Cheese Rollups or Quesadillas Cookies Granola Bars **Oatmeal packages Candy *Hot chocolate *Hot water to mix with instant drinks Crackers *Coffee & Tea **Santa Fe Soup (or other REAL SOUPS) Gels *Veggie & Chicken Soup **Waffles, Pancakes, Bacon, Eggs & Grits *Potatoes and Salt *Grilled Cheese Sandwiches A little pizza usually shows up at some aid stations as well. **Items added during the night hours. *These items will be available early if it is cold and wet. Other items available at aid station: Electrolyte Capsules, Ginger Chews, Emergency medical kits, Blister repair kits, Duct Tape, Sunscreen, Bandages, AA and AAA Batteries, Emergency headlamps and Flashlights, Vaseline and Lots of encouragement. 22 P a g e

23 Course Map: The Full Course Map Linked to 13.8 MB Image (2018 Course Map) 23 P a g e