Oulton Park Race Track, Little Budworth, Cheshire CW6 9BW,

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1 TriathlonUK xtra_mile_events Sunday 26th February 2017 Start times: 10:00 10k, 12:30 Half Marathon Oulton Park Race Track, Little Budworth, Cheshire CW6 9BW, This booklet contains important race information, including race numbers, course maps & transition plan.

2 ASICS OULTON PARK HALF MARATHON AND 10K Welcome / Timetable / Prizes 2 Welcome to the ASICS Oulton Park Half Marathon and 10k Both of these events include the excitement of a mass start, and the thrill of running around the smooth, traffic free tarmac of Oulton Park motor racing track, with plenty of vantage points where family and friends can view your performance and cheer you on! So, whether you are going for an all-out win, training for the ASICS Greater Manchester Marathon 2017, or are looking for the personal satisfaction of finishing, we hope that you enjoy the event as we intend you to! Timetable* 8.00 am 9.30 am Registration for 10k race open in Chequers Restaurant 8.30 am Baggage area opens am 10k race starts am 12 noon Registration for half marathon open in Chequers Restaurant am (approx) Last runners complete the 10k course am Prize giving at Podium for 10k pm Half marathon starts 2.30 pm Prize giving at Podium for half marathon 3.15 pm Last runners complete the half marathon course 4.00 pm Baggage area closes *Prize giving ceremony timings may be subject to change. Prize List 10K Category 1st overall male / female 2nd overall male / female 3rd overall male / female 1st male in age categories V35, V40, V45, V50, V55, V60+ 1st female in age categories V35, V40, V45, V50, V55, V60+ Prize 100 worth of ASICS vouchers and a trophy 50 worth of ASICS vouchers and a trophy 25 worth of ASICS vouchers and a trophy 10 ASICS vouchers and a trophy 10 ASICS vouchers and a trophy Prize List Half Marathon Category 1st overall male / female 2nd overall male / female 3rd overall male / female 1st male in age categories V35, V40, V45, V50, V55, V60+ 1st female in age categories V35, V40, V45, V50, V55, V60+ 1st club (top 3 male and female) Prize 100 worth of ASICS vouchers and a trophy 50 worth of ASICS vouchers and a trophy 25 worth of ASICS vouchers and a trophy 10 ASICS vouchers and a trophy 10 ASICS vouchers and a trophy Trophy All finishers will receive a medal and finishers T-shirt. Please attend the prize giving if you have won a category. Prizes will not be sent out in the post. Alternatively, ask a team member to collect your prize on your behalf. Thank You The ASICS Oulton Park half marathon and 10K is based at Oulton Park Race Track. We are grateful to our sponsors ASICS, Xtra Mile Events crew, marshals and Medic 1 for their help in staging this event. Without their support, this event would not be possible.

3 ASICS OULTON PARK HALF MARATHON AND 10K Course map 3 Oulton Park Motor Racing Circuit Island Circuit Length: 2.18 miles (3.508 km) Direction: Clockwise Half marathon start line Finish in the pit lane 10k start line Course The map shows the course details. The course length has been officially measured by a member of the British Association of Course Measurers, and the event is licensed by UK Athletics. For the 10k event, you will need to do just under 3 laps and for the half marathon you will need to complete 6 laps of the track. There will be a marker post at the end of each lap to confirm the distance covered, but it is your responsibility to complete the correct number of laps and you will need to plan for how to do this. At the end of your 3rd or 6th lap (10k or half marathon respectively) you need to run to the finish down the pit lane. The finish The finish arch is in the pit lane adjacent to the race track. You will receive a huge round of applause, your medal and post-race nutrition. You will also collect your free finisher T-shirt from the designated area.

4 ASICS OULTON PARK HALF MARATHON AND 10K General Info & Race Instructions 4 Getting to the venue Oulton Park Race Track is situated next to Little Budworth and is best accessed from the A54 or the A49. From the north take junction 19 off the M6 and follow the A556 through Northwich towards Chester. From the south leave the M6 at junction 18 and follow the A54. Parking There is ample parking at the venue, as indicated on the map see page 10. Registration and Information Desk Registration is in Chequers restaurant where you will collect your race number. You will need photographic ID (e.g. driving licence, passport) to collect your race number. Please write your personal details on the back of the race number, including any medical conditions that our medical team may need to know. Arrival Time Please arrive in good time for your event. Registration for the 10k is open from 08:00am till 09:30am, and for the half marathon from 10:00am till 12 noon. Please register as early as you can; this helps us start the event on time, and gives you the chance to get changed, warm up, and make any other preparations. Race start This event uses a mass start where all competitors start at once, and seed themselves (quickest at the front) at the start line. The start line for the 10k and the half marathon is shown on the course map. Allow time to get the start line after registration, particularly for the 10k it is 700m from the registration area. You will need to be wearing your race number and wristband to gain access to the race course. Please ensure that it is visible for the duration of the event. Electronic chip timing Your race number has a timing chip built into it, so please do not change or cut down your number after you have collected it from registration. You will receive split times for each lap that you complete this will also help us to ensure that everybody has completed the correct number of laps. Changing facilities and baggage storage There are some changing rooms in the scrutineering toilets at the far end of the car park however, we recommend you arrive wearing your race kit. Baggage storage (which will be manned) is available in the pit garages adjacent to the race track; there is a tear off label on your race number which can be fixed to any bag that you wish to leave. The baggage area opens at 8.30am and will close at 4.00pm. Please collect any left items by this time. There are toilet facilities inside the Chequers restaurant and there will also be a portable toilet on the course adjacent to the drinks station. Refreshments Chequers Restaurant will be open and will be selling a range of food and drinks. Local residents There is residential accommodation surrounding the venue, and the venue is subject to noise restrictions, so please be quiet to avoid disturbing local residents on a Sunday morning. Spectators Spectators are very welcome to watch this event. Please have a look at the map on the previous page which shows the various viewing points around the track from which to view the race. Do not cross any barriers, fences or enter the competitor s only area as this can lead to your eviction from the circuit. There is also an activity area for kids. Most importantly enjoy the event! Dogs Please note no dogs allowed at the venue, at all.

5 ASICS WOULD LIKE TO WISH ALL THE RUNNERS GOOD LUCK TAKING PART AT THE EVENT You have all done an amazing job training and getting to the start line. To ensure you are prepared for race day check out ASICS preparation tips and advice below. STRETCHING BEFORE A RUN Stretching is essential whatever the weather. As well as preparing the muscles you re about to use it: Raises your heart rate Informs your body and brain via stretch receptor nerves that you re about to start exercising, helping to minimise the risk of injury increases the production of adrenaline QUICK TIPS FOR STRETCHING Never stretch a cold muscle you need to get blood in to it first Hold stretches for 30 seconds to get the most out of them Don t hurt yourself stretching should loosen up your muscles, not be painful Stay still when you stretch bouncing or hopping can cause injury Stretch after a shower if your muscles are tight the hot water can warm the muscle up and help you loosen up before a run HOW TO AVOID RUNNING INJURIES 4 WAYS TO IMPROVE YOUR RUNNING 1. Vary your running route For most runners, pavements and roads tend to be the surfaces of choice. But it s also the hardest and most unforgiving surface. So try to vary where you run to reduce the strain on your body: 3. Make sure you have the right running shoes Your running shoes are the only things cushioning your impact with the ground and can minimise your risk of injury. At ASICS, we ve designed a range of technologies to protect your feet and help absorb the shock of impact: Unpaved paths in the park or nearby forest trail can offer you a more scenic and interesting GEL Cushioning in the heel and running route forefoot helps absorb impact shock Running tracks in your area can with each stride also break up your training Adaptive Heel technologies create Trail running or mountain running a personalised fit with the best can be a great way to see the support for your feet sights and give you a more Technologies like the Space motivating route Trusstic in cooperation with the Dynamic DUOMAX provide you with Varying your run is not only easier on support and stability during the your feet and legs, but it also breaks the mid stance of your gait cycle repetitiveness of running and can give you that bit of extra motivation. 4. Exercise your feet Doing exercises to strengthen your foot 2. Break the training habit muscles will protect your feet by building Variation in your training is key. Some up a strong muscular system. It can also runners slip into a set routine of running a improve your performance as your particular distance at a certain speed time push-off power increases. after time. The easiest way to vary your training is to follow a running schedule. A training plan creates balance and variety with a combination of longer and shorter runs as well as various training types like interval running and pace running. This will gradually add speed and distance to your training which will help you progress further in your running. Challenge yourself and start a My ASICS training plan.

6 ASICS RUNNING ADVICE RUNNING RACE DAY EATING WHAT TO EAT FOR A RUNNING RACE During the race The morning of your race If you have eaten well in the days leading Your pre-event meal should consider up to an event lasting 90 minutes or less, issues such as: you might not need any additional energy Time of the event or events during the event. If you re prone to stomach However, in events lasting longer than this discomfort The week before your race it is advised to take some energy in the Tried and tested foods If you re taking part in an event such as a form of CHO as well as fluid throughout The psychological value of the food marathon, your decision to carbohydratethe event. The race eating strategies do load should consider your circumstances, Travelling issues not need to be complicated but the foods such as: or fluid must be tried and tested prior to You should start well hydrated by drinking event and should be suitable to get the Your current diet extra fluid in the days leading up to the best optimal strategy for any individual. events. Effective rehydration during Your motivation level exercise can be enhanced by priming the In sprint events the above advice would Any medical reason for it to be stomach with a bolus of fluid prior to the differ, in fact, it may be useful to be problematic for you to consume a event to take advantage of a full stomach slightly dehydrated for sprinters before an very high carbohydrate diet of fluid (gastric distension). event or those events that require lifting There are several strategies which can Whilst water is adequate for shorter your body weight such as high jump or be used to super-compensate muscle events, the use of CHO-electrolyte drinks long jump. In addition the eating before an glycogen stores, many which vary in prior to exercise and during a longer event event may be different for sprint/explosive duration, extent of dietary changes and can assist in meeting fluid levels, CHO type athletes in the carbohydrate content and electrolytes and help retain this fluid the amount and type of any exercise that of the diet compared to a sprinter winter better than water alone. is taken during this loading period. training diet. What you eat on the days leading up to an event or on event day itself can impact directly on how you perform. ASICS PRO Team dietician Ruth McKean talks us through techniques for competition day eating. THE HALF MARATHON /10K CHECKLIST EVERYTHING YOU NEED AT THE START LINE COOLING DOWN AFTER RUNNING WHY YOU NEED TO COOL DOWN Like warming up, cooling down is an essential part of running. While you might just feel like dropping on the couch after a run, you ll be thankful later for a proper cool-down, which can reduce muscle stiffness and soreness. Cooling down consists of about 5 to 10 minutes of relaxed jogging or walking at the end of your race or training session. Basically, the more vigorous your running session, the more your body has to cool down. HERE S WHY YOU NEED TO INCLUDE COOLING DOWN INTO YOUR TRAINING ROUTINE: The essentials Shorts or running tights Warm top and bottom for before and after the race Bib number Running top Drinks and food for after Timing chip Jacket the race Race entry information Safety pins Towel (location, bib number (to pin on your bib) pick-up, etc.) Bag for all your gear Food for during the race Identification (passport Music player and Extras or driving license) earphones (depending on the weather): Money Personal care Hat (bring notes not coins) Vaseline and other Gloves Mobile phone anti-chafing products Sunglasses Any prescription Tissues Sunscreen medication Band-Aids Before and after the race Marathon running gear Massage oil Rain coat, poncho or bin Shoes (your best running Pain relievers bag for staying dry before shoes for long distances) the start Socks FOR YOUR NEXT CHALLENGE MY ASICS VS. PAPER PLANS - 5 REASONS MY ASICS WORKS 3. YOU CAN GET REMINDERS FOR YOUR RUNS Staying motivated to keep to a training plan can be a challenge. With MY ASICS you can set up simple reminders to help you remember to run and log your training. MY ASICS makes it easier to become a consistent runner. 4. YOU ALWAYS HAVE ROOM FOR NOTES Out on a run you may notice a niggle in your knee, or you want to note that you set a PB. MY ASICS allows you to create detailed logs about your runs and has room for all your personal notes. All this content is easily accessible, giving you a clear and insightful overview of your running history. PREVENT DIZZINESS The training plans of online service MY ASICS are much more sophisticated than paper-based The most important reason for cooling plans you may find in a magazine or book. down is that a gentle jog will gradually Here are 5 reasons why they work better. bring your heart rate back to a resting 5. YOU CAN SEE HOW YOU COMPARE 1. YOUR TRAINING PACES ARE ADJUSTED state. If you just stop running suddenly, TO RUNNERS LIKE YOU DEPENDING ON HOW YOU RE DOING the muscles stop but your heart does not Having an idea of how you are doing compared MY ASICS checks your logged training times against adjust as quickly. It will continue to pump to others can be fun and motivating. My ASICS your plan. Based on your actual performance it blood at a high rate which will pool or includes a tool to compare your performance to will adjust your future training paces upwards or collect in the legs, leaving other areas of runners like you. You can compare yourself to other downwards. This feature is called pace recalculation. your body lacking blood, for example your runners with the same gender or goal. It ensures your plan will always be challenging you brain. This is why some people feel dizzy at the right level, stimulating you to improve while after a long run. avoiding the risk of overstretching yourself. REDUCING MUSCLE SORENESS 2. YOU CAN MOVE RUNS AROUND A cool-down will also counter the As much as we d like to, running is never as regular tendency of muscles to tighten after as the plan prescribes. Family commitments, illness, or just working late can all mean you can t make exercise. In many cases it will reduce your training on the planned day. MY ASICS has an muscle stiffness after running, more easy feature to reschedule runs, so your plan always formally known as Delayed Onset reflects what s going on in your life. Muscle Soreness.

7 ASICS OULTON PARK HALF MARATHON AND 10K General Info & Race Instructions 7 Photography All photos from the event are absolutely free for downloading. You can enter you race number or surname and all photos of you that you are tagged in will appear on screen. The images will be in high quality to print up to A4 size. Our official photographer is Tim Waterworth Photography. Race photographs will be available to view after the event from the photographs link on the Xtra Mile Events homepage. Amendment of entry details Competitors must notify the organisers of any corrections to entry details before starting the event. No exceptions will be made afterwards. Contact us via our website, info@xtramileevents.com, phone the office on or speak to one of the team at the registration desk prior to the start of the event. First aid Medic 1 will be providing the first aid support to this event, and a mobile ambulance crew will attend to casualties on the course. There will be a first aid point in the pit garage adjacent to the finish line. Water and refreshments There is a water station on the course (see the map). This will be stocked with water only. Refreshments are also available at the end of the event. Withdrawing partway through the race If you withdraw from the event at any stage before the finish then please inform a member of the event team. This is for your own safety and saves us looking for you out on the course! Timing points Your time will be recorded as you pass over the timing mat at the end of each lap and at the finish line. Results Results will be available live from the Xtra Mile Events website. Prize giving Please attend the prize giving if you have won a category. Prizes will not be sent out in the post. Alternatively, please ask another member of your club to collect your prize on your behalf. There are age group trophies and a club trophy, in addition to the overall winners. All finishers will receive a medal at the finish line. Entries on the day On the day entries can be made by cash or card payments. The fee will be 25 for the 10k and 30 for the half marathon. Headphones In the interest of safety we advise you to wear any earphones in one ear only and be aware of others approaching behind you, eg the lead runner cycle (half marathon), medics and course officials. Open ear headphones can be worn. Please note The organiser cannot be held responsible for competitors property lost, stolen or damaged before, during or after this event. And finally The weather in February can be unpredictable so please bear this in mind when selecting your clothing for the event. Check out the local weather forecast here weather.html Have a great day!! Social Media Be part of the action and keep up to date on social media follow us: xtra_mile_events

8 ASICS OULTON PARK HALF MARATHON AND 10K Venue Plan 8 Start new lap OR run to the finish line Half marathon start line Race track Water Spectator area Finish Pit lane Winners podium Prize-giving area Entry to track for the Half Marathon start line Pit garages Medical Massage Communal changing Baggage Entry to track for the 10K start line competitors only First Aid Adventure playground Way in to Oulton Park Chequers restaurant Race registration 10K start line

9 SUNDAY 2ND APRIL 2017 SMASH YOUR PB ON THE UK S FASTEST COURSE! WHAT S YOUR REASON? GREATERMANCHESTERMARATHON.COM #MYREASONTORUN manchestermarathon Best Western Cresta Court Hotel A L T R I N C H A M 2017 CALENDAR TIME TO TRI Sun 26 Feb Sun 5 Mar Sun 2 Apr Sun 14 May Sun 25 Jun Sun 3 Sep Sun 17 Sep Sun 8 Oct ASICS Oulton Park Half Marathon & 10K Oulton Park Spring Duathlon sprint & standard distance ITU World Championship qualifier ASICS Greater Manchester Marathon Wilmslow Triathlon 400m swim, 24.2km cycle, 6.3km run Llandudno Sea Triathlon & Middle Distance sprint & standard distance fully closed bike route ITU World Championship qualifier (sprint distance) Macmillan Leeds Triathlon sprint & standard distance South Manchester Triathlon 400m swim, 24.2km cycle, 6.3km run Oulton Park Autumn Duathlon sprint & standard distance ETU European Championships qualifier (sprint distance) triathlonuk /xtra_mile_events/