2018 fling runner handbook - highlandflingrace.org fling runner handbook.pdf · the casual race-day...

HighlandFlingultramarathon2018RaceHandbook

Ahugethankstooursponsors:

RaceDate:Saturday28thApril2018Starttime:06:00am

Pleasenote:AnychangestoyourraceentryMUSTbedoneonline.Ifyouwanttobookacoachseat,changethetimeofacoachbooking,updateyourmedicalinformationorchangeyouremergencycontactdetails,youshouldlogintoyourSiEntriesaccount,picktheHighlandFlingfromyourlistofraces,thenEditandSaveyourParticipantDetails.AllchangesMUSTbemadebymidnightonSunday22ndApril.

53MILE ULTRA MARA

THON

2018 Highland Fling Race : Runner Handbook 2

2018RaceInformation&FAQs

FridayRegistration:4:00pm-9:00pmintheBurnbraeInn,Milngavie,G613DQSaturdayRegistration:4:30am-5:45aminMilngavieStationcarpark,G628BX

RaceStart:6:00aminMilngavieStationcarparkEventAfterparty:7:00pmtilllateattheracefinish

RACENUMBERSAREAVAILABLEONTHERACEWEBSITEANDFACEBOOKGROUP

ThisyearwearehostingacollectionforEastDunbartonshirecommunityfoodbankandwouldliketoaskALLRUNNERStopleasebringsomecannedorpackagedfooditemstoregistration.Seepage8forfurtherinfo.

TheRaceRules:Dowhatthemarshalstellyou.Always.Atalltimes.Absolutelynoarguingwiththem!Racenumbersmustbewornonyourfront,andmustbevisibletomarshalsatalltimes

WristbandsmustnotberemoveduntilaftertheraceAllrunnersmustcarryanemergencyfoilblanketandcharged/switchedonmobilephone

Nosupportrunners/pacers.Norunningpoles.Nodogsaccompanyingrunners.Nolittering.Limitedearphoneuseallowed.Seedetailedexplanationofearphonerulesonpage5.

Ifamarshalsignalsyoutoremoveearphones,youmustdosoimmediatelyIfyoudecidetowithdrawfromtherace,youmustletusknowaboutitbeforegoinghome

PleasenoteanewandveryimportantrulefromtheHighlandFlingMedicalTeam:Thecasualrace-dayuseofibuprofen,diclofenac,naproxen,oranyothernon-steroidalanti-inflammatory

drug(NSAID)isforbidden.Youmustnotuseanyofthesedrugsasarace-daypainkiller.Ifwebecomeawarethatyouaredoingso,youwillbedisqualified.Pleasenotethatifyouhaveanongoingprescriptionforanyofthesemedications,youshouldcontinuetotakeyourusualdosebutyoumustinformusaboutitinadvance

viaemailandyoumustbeabletoproduceanin-dateprescriptionpacketifrequested.Thankyou.

IFANYTHINGABOUTTHESERULESORANYTHINGELSEINTHERACEHANDBOOKISNOT100%CLEAR,PLEASECONTACTUSIMMEDIATELYFORFURTHEREXPLANATION,ASITISYOURRESPONSIBILITYTO

FAMILIARISEYOURSELFWITHTHERACERULESWELLINADVANCEOFTHEEVENT.

Emailaddressforallenquiries:[email protected]

PleasenotethattheRaceDirector'sdecisionsonallmattersregardingracerules,unsportingconduct,andallaspectsofrunnersafetyareabsolutelyfinal.


RaceWeekendScheduleFriday4:00pm-9:00pm:RaceRegistration,BurnbraeInn,Milngavie,G613DQSaturday3:45am-CoachleavesfromTyndrumVisitorCentre,FK208RY,goingtotheracestartinMilngavie4:30am-CoachleavesfromGlasgowwestend,G38AG,goingtotheracestartinMilngavie4:30am-5:45am-Raceregistrationatracestart,MilngavieStationcarpark,G628BX4:30am-5:45am-Bringdropbagstoracestartandputintocheckpointvehicles4:30am-5:45am-Bringkitbags(forfinishatTyndrum)toracestartandputintolargetruck5:45am-RaceDirector'sracebriefingforallrunners6:00am-Racestart.Run53milestoTyndrum5:00pm-Prizegivingatracefinish,ByTheWayHostelandcampsite,Tyndrum,FK208RY6:00pm-10:00pm-CoachesleaveTyndrumforMilngavieeveryhouronthehour7:00pm-11:30pm-EventAfterpartyinmarqueeattheracefinish(BYOB)10:00pm-LastSaturdaynightc0achleavesTyndrumforMilngaviePartyanimals-Foranyonewantinganightcap,theTyndrumInnisopenuntil1:00amSunday10:00am-FinalcoachleavesTyndrumforMilngavie(mustbebookedinadvance)10:00am-The2018HighlandFlingClosingCeremony (packingupall themarquees)will takeplaceat the racefinish.Ifyou’restillinTyndrum,pleasedocomealongandhelpusout:-)Allcoachesmustbebookedinadvance,viaSiEntries.

RaceRegistrationFriday27th,4:00pm-9:00pm:TheBurnbraeInn,GlasgowRd,Milngavie,G613DQ,orSaturday28th,4:30am-5:45am:MilngavieStationcarpark,G628BX.Pleasenoteyouonlyneedtocometooneregistrationsession,notboth.(Someonealwaysasks...)Yourregistrationpackwillcontainyourracenumber,safetypins,yourtimingchipwithstrapwhichmustbewornonyourANKLE,and,ifyouhaverequestedone,yourvehiclesupportpass.AtraceregistrationallrunnerswillberequiredtoshowphotographicIDtocollecttheirracenumber,andallrunnerswillbefittedwithnon-transferablewristbandswhichmustnotberemoveduntilaftertherace.IfarrivingonFriday,pleaseDONOTparkinMilngaviestationcarparkovernight.Thisincludescampervans!

RaceDayMorningIf arriving by car, please DO NOT attempt to drive into the station car park. There will be traffic marshalscontrollingaccess to thecarparkandyouwillnotunderanycircumstancebeallowed tobringyour car in.Forshort-termparkingi.e.supportcrewcars,pleasefollowmarshals'directionsandusetheTescocarpark,postcodeG626NB,besidethestation. (Pleasenotethat runners’carsmustnotbe leftatTescoallday.) If registeringonSaturdaymorning,pleaseallowplentyoftimetoarriveandgetparked,asregistrationwillcloseat5:45amsharp.


RaceBriefing

5:45am:RaceBriefingforallrunners,attheracestart.WewillhaveaPAsystemsetupsoyoushouldbeabletohearthebriefingallacrossthecarpark.Werealisethatyou’llprobablybeinthequeuefortheportaloosatthispoint,butpleasetrytolistenincasethereisanyimportantlastminuteinformationthatyoureallyneedtoknow.

MandatorykitThefollowingitemsmustbecarriedbyallrunnersatalltimes:1.Anemergencyfoilblanket(minimumsize200cmx100cm)2.AfullychargedandswitchedonmobilephoneDon’ttrytobesneakyaboutthis,pleasejustcarrywhatwetellyouto.KitchecksWILLbecarriedout.Pleasenotethatafoilblanketistheminimumsafetykitthatweinsiston.Ifyouwanttocarrysomethingmoresubstantiallikeabivvybagoranemergencyshelterinstead,thatisabsolutelyfinewithus.Andpleaseuseyourcommonsense.This is a long run inwild terrain. Check theweather forecast anddecide for yourselfwhatother kit youmightneed.Inbadorchangeableweather,wewouldsuggestcarryinganyorallofthefollowing:waterproofjacket,hat,gloves,sparebaselayers,waterprooftrousers,emergencysnacks,yourfavouriteteddybear,thekitchensink.

Checkpointsandcut-offs

Checkpoints,distancesandcut-offsareasfollows:Drymen 12.6miles 20km Nocut-off -Balmaha 19.8miles 32km Nocut-off -

Rowardennan 27.2miles 44km 7hrs 1:00pm*Inversnaid 34.5miles 55km Nocut-off -Beinglas 40.9miles 66km 11hrs15mins 5:15pm*

A82roadcrossing 50-ishmiles 85km 14hrs15mins 8:15pm**Wenotetheracetimewhenthelastrunnercrossesthestartline(usuallyabout5minutes)andaddthistoeachcut-offtime

Thesecut-offsareinplaceforrunnersafetyandwillbestrictlyenforced.Inaddition,ifatanypointduringtheraceourmarshalsorracemedicsthinkyouareunwellorunfittocontinue,theymaywithdrawyoufromtherace. Inrealitythisrarelyhappens,sodon’tworryaboutit.However,ifitdoeshappentoyou,nomoaningatthem.Theyareonlyconcernedforyoursafetyandhavegivenuptheirdaytolookafteryou,sobenicetothem!

DropbagsRunnerscanhavedropbagsatBalmaha,Rowardennan,Inversnaid,andBeinglas.Dropbagsshouldbeclearlylabelledwithname, racenumberandcheckpoint.Wehave to transport 750+dropbags toeachcheckpoint, sopleaserememberthisis‘only’a53milerace,i.e.dropbagsshouldbesmall,andmustnotcontainspareshoesorfullchangesofclothing.PleasedonotbringyourdropbagstoFridayregistration,aswewon’tbeacceptingthemthen.PleasejustbringthemtotheracestartonSaturdaymorning.

EventMedicalCoverTheHighlandFlingMedicalTeamwillbecoveringtheentireevent.Racemedicswillbeatthefinishlinetoassistany runnerswho requiremedical attention.OutdoorFirstAiderswill bepresentatall checkpoints todealwithcutsandscrapes.However, in theeventofa life-threateningemergency,pleasecall999 first (ask forPOLICEthenMOUNTAINRESCUE),thencallRaceControl(thisphonenumberwillbeprintedonyourracenumber).


RoutemarkersandNavigationTheraceroutefollowstheWestHighlandWayfootpath.It iswaymarkedwithwoodenmarkerpostsandisveryeasytofollow.Inadditiontothesemarkerpoststherewillbeyellowarrowsalongtherouteatpointswherewethinksomefolkmightgetconfused.Youdon’tneedtobeabletonavigateandwedon’taskyoutocarryamapandcompass.Onracedaytherewillbearound800otherrunnerssharingtheroutewithyou,soit’sveryunlikelyyou’llgetlost.Ifyou’reanavigationalfud,youcandownloadthegpxfileoftheroutefromtheracewebsite.Ifyoupreferapropermap,theHarvey'sWestHighlandWayonecoversthefullraceroute.

TheEarphoneRulesEarphonesmustbetakenoutofearscompletely:-whenyou’reapproachingaroadcrossing-whenyou’reapproachingacheckpoint-ifyouseeamarshalinhi-vizanywherealongtheraceroute-onanysectionoftrailnarrowenoughthatyou’rerunningsinglefileWethinktheserulesareveryclear.Hopefullyyoudotoo,becausewewillbeenforcingthemverystrictly.Ifyouforgetaboutyourearphones,andamarshalsignalsyoutoremovethem,youmustdosoimmediately.Ifyoutrytoarguethepointaboutyourmusicbeingturnedoff,yourearphonesmaybeconfiscatedfromyouuntiltheracefinish,andyoualsoriskbeingremovedfromtheraceforyourownsafety,i.e.disqualified.After the racewewill be looking throughphotos from checkpoints and road crossings. Ifwe identify you as arepeatoffender,wereservetherighttodisqualifyyouafterthefact.Wewillnottakethiscourseofactionwithoutspeaking toyou first,but ifwehavephotos fromseveral checkpointsor roadcrossings showingyouwithyourearphonesin,wewillmostlikelyremoveyoufromtheofficialraceresults.ThiswouldmeanyouwouldnotreceiveanyITRA/UTMBpoints,andyouwouldnotbeabletouseyourHighlandFlingracefinishasaqualifierforotherraces..Sopleasejusttakeyourearphonesoutwhereweaskyouto.

RoadCrossingsTheraceroutecrossesA-roadsinseveralplaces.AteachA-roadcrossing,marshalswillbepresentandassistingrunnerstosafelycrosstheroad.Youmustremoveearphonesatthesepointsandobeymarshals' instructions.MarshalsDONOThavethepowertostoptrafficandyouareatalltimesresponsibleforyourownsafety.Pleasenotethatifyoudisobeymarshals’instructionsorifyouinanywayendangeryourself,otherrunners,ourmarshals,oranyotherroadusers,youwillberemovedfromtheraceforyourownsafety,i.e.disqualified.Justturningyourmusicoffatroadcrossingsisnotenough.YourearphonesMUSTbecompletelyremovedfromyourears.Thisissothatourmarshalsandotherroaduserscanclearlyseethatyouwillbeabletohearthem.

WithdrawalfromtheRace

IfyoudecidetowithdrawfromtheraceyouMUSTinformoneoftheracemarshalsORcall(don’ttext!)thephonenumberforDNFrunners(thiswillbeprintedonyourracenumber).Wereallydon’twanttobesendingoutSearch&Rescueteamstogohuntingforyou,especiallyifyou’realreadyathomewithyourfeetup,sopleaseDONOTexittheracewithoutinformingacheckpointmarshalorotherraceofficial,andhandingoveryourtimingchip.


RaceSupportandSupportCrewInformation

Youreallydon’tneedasupportcrewtorunthisrace(that’sthepointofdropbags!)butifyouwantone,youcanhaveone.Youmustpayforavehiclesupportpass(£11,allmoniespassedontolandownersforallowingaccess)andthepassmustbedisplayedinthevehicle’swindscreen.YoucanreceivesupportfromyourcrewatDrymen,Balmaha, Inversnaid*andBeinglas.Youcan receivesupport fromyourcrewONLYat these fourcheckpoints;youmustnotreceivesupportanywhereelsealongtheraceroute.ThismeansthattheBeechTreeInn,theroadthroughGartnessvillage,GaradhbanForestcarpark,thewholeroadbetween Balmaha and Rowardennan,Millarochy Bay and Sallochy Bay car parks, the Rowardennan Hotel carpark,Rowardennancheckpointitself,andtheA82roadcrossingat50milesarealloutofbounds.SupportcrewsMUSTNOTgotoanyoftheseplaces.Thisismainlyforsafetyreasons,tominimisetrafficcongestionontherouteaswellasdisruptiontolocalresidentsandbusinesses.SupportcrewsalsomustnotstopanywherealongtheA82betweenBeinglasandTyndrum.(SupportcrewscanparkinCrianlarichandwalkuptothebiggateatthestartofBogleGlentocheertheirrunneron,buttheymustNOTprovideanyfood/drinktorunnersthere,ortakeanyitemsofkitoranythingelsefromrunners.(Marshalswillbeinattendance.)It isYOURresponsibilitytomakesurethatyoursupportcrewunderstandtheseconditions.Ifyoursupportcrewtrytomeetyouandfeed/wateryouanywhereotherthanthefournamedcheckpoints,youwillbedisqualified.Pleasealsonotethatanysupportcrewyouhavecannotrunwithyouatanypointintherace.Supportcrewsmustremain intheclearlymarked ‘supportcrewarea’ateachcheckpointratherthanwaitingalongthetrail tomeetyouandrunningthroughthecheckpointwithyou.Herearethefourcheckpointswheresupportcrewsareallowed,withpostcodesfornavigation:Checkpoint Location Postcode Totaldistance(miles) Totaldistance(km)Drymen by‘TheOldSchool’B&B G630BW 12.6miles 20kmBalmaha Balmahacarpark G630JQ 19.8miles 32kmInversnaid* TheInversnaidHotel FK83TU 34.5miles 55kmBeinglas BeinglasFarmcampsite G837DX 40.9miles 66km*ItisnotadvisedforsupportcrewstogotoInversnaid.ItsremotelocationmeanscrewswouldbelikelytothenmisstheirrunneratBeinglas.

Pleaseremember:NOSUPPORTCREWSALLOWEDATROWARDENNANoranywhereatallalongtheroad/raceroutebetweenBalmahaandRowardennanAll runners canhavedropbagsatRowardennanand Inversnaid,even thosewith support crews. If youwant tohaveasupportcrewbuthaven'tyetpurchasedavehiclesupportpass,pleasedosoassoonaspossible,onlineviaSiEntries.ThedeadlineforpurchasingsupportpassesonlineismidnightonSunday22ndApril.

SpectatorInformationPleasenote:NOSPECTATORPARKINGATTHEBEECHTREEINN,ANYWHEREBETWEENBALMAHA&ROWARDENNAN,ATTHEDROVERSINN,ORATTHEA82ROADCROSSINGWeareimposingtheserestrictionsonspectatorparkingduetoseverecongestiononnarrowroadscausingroadsafety issuesaswellasproblemsfor localresidentsand localbusinesses.Becauseofthis,wehaveto insistthatracespectatorsdonotvisittheabovelocations.Pleaseinformanyfriendsandfamilywhomaybecomingalongtocheeryouon,andaskthemnottojeopardisethefutureoftheracebyignoringthis.Onraceday,marshalswillbecontrollingtrafficatalloftheselocations.ThebestplacestospectatearearoundBalmahacheckpointitselfandintheforestaboveCrianlarich,asthereisamplecarparkingatbothlocations.


TheRaceFinish

Wehopeyouwill likeour race finish.Wereally rollout theredcarpet forour runners.Literally.Aswellasyourmedal,raceshirtandgoodybag,thefollowingtreatsareavailableforallrunnerscompletelyFREEofcharge:Homemadevegetariansoupandrolls-courtesyofMattandEnaDuncan(MumandDadFling)Bakedpotatoes-courtesyofAlbertBartlettandTheRealFoodCaféHaggis/Vegetarianhaggis,servedwithhomemadewhiskysauce-courtesyofMacSweenandtheRealFoodCaféIcecream-courtesyofMackiesandTheRealFoodCaféHeatedmarqueestorelaxinUnlimitedteaandfreshlybrewedcoffeeforallrunners.(Theremightevenbebeertoo!)Hotshowers(remembertobringyourowntowelandtoiletries)Post-racemassage(pleaseshowerfirst!)TheRealFoodCaféwillhaveanonsiteBBQstallandwillbesellingtheirfabulousburgersallday.Therewillbefirstaid/medicalassistanceavailableatthefinishforanyrunnerwhorequiresit.RacesponsorsBetaRunning,LyonOutdoorsandScottishultrarunningspecialiststoreRunandBecomewillhavestallsatthefinish,withthelatestgearfromUltimateDirection,Injinji,LaSportivaandPetzlavailabletobrowse.

FlingBling

TherewillalsobetheFlingmerchandisetentwhererunnerswillbeabletopurchaseavarietyofourtopqualityand highly admired Highland Fling Race hoodies, buffs, vests, kids hoodies, cowbells, pants, socks, jockstraps(okay,perhapsnot jockstraps,but ifwegetenoughrequests,maybein2019…)PleasebringcashasthepatchymobilesignalinTyndrummeansourcardmachinedoesn’twork.

TrophiesandPrizes:Theprizegivingwilltakeplaceattheracefinishatapproximately5:00pm.Wewilltrytonotifyouragecategorywinnersbymobilephonebeforehand.Ifyou’vewonsomethingbutyoureallycan’tstayuntilprizegiving,pleasepopintotheRaceControltentandletusknow,andwewilltrytogiveyouyourtrophytotakehomewithyou.Trophieswillbeawardedto:1st,2ndand3rdoverallineachgendercategory1st,2nd,and3rdVet40ineachgendercategory1st,2nd,and3rdVet50ineachgendercategory1st,2nd,and3rdVet60ineachgendercategory1st,2nd,and3rdVet70ineachgendercategoryMurdoMacDonaldCup(previouslytheCoorsCup)-awardedtotheclubwiththehighestnumberoffinishersLuxuryScottishHamper-awardedtotheluckywinneroftheBalmahaDropBagcompetition

SaturdayEveningAfterparty

Sameaspreviousyears,therewillbeapartyinthemarqueesatthefinishlinefrom7:00pmuntilabout11:30pm.No tickets required - entry is free. Everyone is invited: runners, friends, families, supporters and of coursemarshals.TheRealFoodCaféBBQstallwillbeopenallevening.ThisyearthereWON’Tbeanofficialbarintheevening,sopleaseBYOB.Thisisaprivatefunctiononprivatepropertysochildrenareverywelcometoattend.


LastMinuteInformation

PleasemakesurethattheemailaddressyouprovidedonyourSiEntriesaccountiscorrect,andcanbeaccessedrightupuntilthenightbeforetherace.PleasealsojointheHighlandFlingRaceFacebookgroup.Anyunforeseenlastminutechangesweneedtomakewillbepostedinthegroupaswellasemailedouttoallrunners.

LostpropertyWewill doour best to reunite any lost propertywith its rightful owner, howeverwe can’t guarantee this. Anyitemsfoundatcheckpointswillbetakentothefinishafterthecheckpointshaveclosed.Forstuff leftbehindatBeinglas thiscouldbewellafter7:00pmsopleasedon'tpesterourmarshalsabout lostpropertybefore then. Ifyoucan'twaituntilthattimetogetitback,pleasejustmakesureyoudon'tleaveitbehindinthefirstplace.Attheracefinish,anylostpropertyitemswillbeputundera‘LOSTPROPERTY”signbesideallthekitbags.(HighvaluelostpropertyitemswillbelookedafterbyamemberoftheFlingRaceTeam-pleasecomeandaskatthebigbluemerchandisetent.)AnythingnotclaimedbytheendofracedaywillbetakenbacktoFlingHQsoemailteam@highlandflingrace.orgifyourealiselaterthatyoulostsomethingimportantattherace.Pleasenotethatwedonotclasspantsandsocksas‘somethingimportant’,especiallygrubbyonesleftbehindontheshowerfloor.Dittoanymankyshoesditchedatcheckpoints.

Someinfoaboutourfoodbankcollection…AtraceregistrationwewillbehostingacollectionforEastDunbartonshirecommunityfoodbankbasedinKirkintilloch,andwewouldbeverygratefulifallrunnerscouldbringalongafewitemsoffoodtodonate.Wehavespecificallybeenaskedtomentionthatdriedpasta,beansandtinnedsouparecurrentlyNOTrequired.Here’sthewishlistthatwe’vebeengiven:UHTmilk,fruitjuice(longlifecarton),tinnedtomatoes,tinnedcarrots,tinnedpeas,tinnedsweetcorn,tinnedspaghetti,instantmashedpotato,tinnedfish,jarsofpastasauce,tinnedfruit,tinnedricepudding,tinnedcustard,savourysnacks,teabags,instantcoffee,jam,biscuits,andchocolate.Alsotoiletries-thingslikeshowergel,deodorant,shampoo,tampons,sanitarytowels,disposablerazors,shavinggel,toothbrushes,toothpasteetc.Thankyouverymuchinadvanceforanydonationsyoumake.

AndLastly...Accessibilityandinclusivity:Wewantasmanypeopleaspossibletobeabletotakepartinourraceandofcourseour afterparty, and to feel as welcome as possible. To that end, all event portaloos are gender neutral, thechangingandshoweringfacilitiesattheracefinishcaterforfemale,male,andnonbinaryrunners,andthereisaproperlywheelchair-accessible-with-enough-room-for-carers toiletandshowerat the finisharea too. If there isanything we can do to make you or any of your friends and family feel more welcome, or if you have anysuggestionsyouwould liketomakeinthisregard,please justemailusandwewilldoourabsolutebesttohelpyouout:team@highlandflingrace.org.WeareproudsignatoriesoftheScottishLGBTSportsCharterandarefullycommittedtoupholdingallofitsprinciples.


FAQs

GeneralStuff:CanIhavesomebasicinformationabouttheraceplease?TheFlingstarted in2006asa lowkeytrainingrunfortheWestHighlandWayrace,withfewerthan20runnerstakingpart.Sincethenithasgrownandgrown,andthisyear,its13thanniversary,therewillbeapproximately800runners taking part. The race starts inMilngavie, on the outskirts ofGlasgow, then rapidly heads out into thecountryside.ItgoesthroughDrymenandoverConicHilltoBalmaha,thenfollowstheeastsideofLochLomondup past Rowardennan, skirting Ben Lomond, the most southerly of all Scotland's Munros. Further on up thelochsideistheremoteInversnaidHotel,thenthepathcarriesonpasttheheadofthelochandupwardsthroughthe'rollercoaster'forestaboveCrianlarichtofinishintheprettyHighlandvillageofTyndrum.Whoorganisestheevent?TheraceisorganisedbyJohnDuncan,betterknownasJohnnyFling(orFannyFlingtosome!)andisrunasanon-profitevent.Johngetsalotofhelpfromotherpeopletoo.Noonegetspaidanythingfortheirtimeorexpenses-notevenJohn-andeverypennyofentryfeesisputtowardseventexpenditurewiththeaimofgivingrunnersthebest race experience and best value for money possible. On race day, there will be around 200 Fling Teammemberswhohavevolunteered their time tohelpout.Manywill spendmoreof theirownmoneyon fuel andaccommodationthanrunnersspendontheirraceentryfeesopleaseremembertothankthemwhenyourunpast.Whoaretheracesponsors?TheHighlandFlingissponsoredandsupportedbyanumberoforganisationsandcompanieswhoallcontributetoandhelptheeventalot.RacesponsorsareRunandBecome,BetaRunning,LyonOutdoors,UltimateDirection,Injinji,LaSportiva,Petzl,and theRealFoodCafé.Supportersof the raceweekendareByTheWayHostelandCampsite, Albert Bartlett, Mackies, Innis and Gunn Brewery, MacSween, the Burnbrae Inn, StrathfillanCommunity Trust, Forestry Commission Scotland, Police Scotland, Loch Lomond and The Trossachs NationalPark,EastDunbartonshireCouncil,StirlingCouncil,andArgyll1st.Whatistheterrainlike?Theroute is90%off-roadwith justa fewshortsectionsontarmac.Theoff-roadsectionsareamixtureofwidelandrovertracks,flatrailwaylines,toughuphillslogs,manicuredpaths,shinglebeaches,roughstonesteps,prettyforesttrailsandfairlydemandingtechnicalscrambles.ThereisalsotheinfamousCowPooAlleyafewmilesnorthofBeinglascheckpointtobenegotiated.Theracerouteincludes2300metres(7500feet)ofascent.ShouldIbeplanningtowearroadshoesortrailshoes?Eitherwouldbeokay.Mostofthepathsareverygoodandunlessit'sbeenrainingforthewholeweekbeforetherace,it'snotlikelytobetoomuddyunderfoot.ApartfromCowPooAlley,whereyoucouldsinkkneedeepatanytime.Basically,whateveryounormallyrunoff-roadinwillbefine.DoestheFlinghaveUTMBpoints?Yes.TheHighlandFlinghasbeenclassedbyITRAasafourpointqualifierforthe2019-2020UTMB.


PreRaceStuff:I'manewbietoultras,whatarethesedropbagsallabout?Dropbagsallowrunnerstotakepartinlongraceswithouttheneedforsupportcrewsandwithouthavingtocarrysuppliesthewholeway.AdropbagisaSMALLsecureparcelwithfood/drinkinitandawaterprooflabelwithyourname,racenumber,andthecheckpointthatyouwant it takentostuckontheoutside.Atthestartoftheracethere are vehicles with the names of each checkpoint on them that you put your drop bags in, and they aretransportedtothecheckpointsforyoutocollectwhenyouarrivethere.Aswellasfoodanddrink,youmightwantto have stuff like blister plasters, suncream (fingers crossed!), or fresh socks at halfway.Dropbags are not foranythingofvalueoranythingyoureallyneedtogetback,assometimes(veryrarely)theygomissing.DidIhearsomethingaboutadropbagcompetition?Ohyesyoucertainlydid!ThisisacompetitionheldatBalmahacheckpoint,forthemostfabulouslydesignedanddecorateddropbag.Youcanbeasinventiveasyoulike,butpleaseremembertoputyournameandracenumberonyourdropbag.Sizeguideline:yourdropbagshouldbenolargerthananaverageshoebox.TheprizeisaluxuryhamperofScottishgoodiesworthover£100:-)Isanythingsentouttomebypost?No.Allpre-racecommunicationsaresentviaemail.Racenumbersetcarecollectedatraceregistration.WhatshouldIdoifanyofmydetailshavechangedsinceIentered?Ifyouneedtochangeanydetails, thismustbedoneonline.Log intoSiEntries, select theHighlandFling fromyourlistofracesentered,thenEditandSaveyourParticipantDetails.ThiscanbedonerightupuntilmidnightonSunday22ndApril.Pleaseensurewehavecorrectmedical informationandemergencycontactdetails.Alsopleasemakesurethatthemobilephonenumberyouhavegivenusisdefinitelythatofthemobilephoneyouwillbecarryingduringtherace!Iwon’tbeabletotakepartnow,canIhavearefundofmyentryfee?Sorry,no,thefinaldateforobtainingarefundhasnowpassed.Similarly,nodeferralsarepossible.CanItransfermyraceplacetosomeoneelse?Sorry,no,this isn’tpossibleeither.Wedon’toperateawaiting listandyoucan’ttransferyourplacetoafriend.Andpleasedonotunofficiallypassyourracenumberontosomeoneelse-itisstrictlyagainstScottishAthleticsrulesandcouldseebothyouandtheotherrunnerbeingbarredfromfutureraces.IaskedaquestionontheFacebookgroup;whydidn'tIgetanansweryet?Sorryaboutthat!TheFacebookgroupisreallymostlyintendedforFlingrunnerstoshareinformationwitheachother.Importantquestionswilloftengetlostinamongstallthechit-chatandgossip.Ifyouwanttoaskanything'official',pleaseemailtheFlingteamdirectly:team@highlandflingrace.orgCanmyfriendsandfamilyfollowmyprogressonline?Yes. There will be live tracking available via the race website and runners can also choose to have Facebookupdatespostedontheirwall.Fulldetailswillbeavailableonthewebsiteandthe Facebookgroupsoonsopleasekeepaneyeoutfortheannouncement.Canafriendregisterforme?No.AllrunnersMUSTpickuptheirownracenumber.Noexceptions.PleasenotethatallrunnerswillberequiredtoshowphotographicIDtocollecttheirracenumber.


ParkingandTransportStuff:Wheredothecoachestotheracestartleavefrom?The3:45amTyndrumcoachleavesfromtheTyndrumVisitorCentrecarpark:FK208RYThe4:30amGlasgowcoachleavesfromthefrontofKelvingroveMuseumandArtGallery,onArgyleSt:G38AGWhereaboutsinMilngaviecanIparkmycaronraceday?For free long term parking on raceweekend please use theWest of Scotland Rugby Football Club’s car park:GlasgowRd,Milngavie,G626AQ.It'saboutatenminutewalkfromheretotheracestart.Pleasenotethatcarsparkedherearenot the responsibilityof theWestofScotlandRugbyFootballClubandare left entirely at theowner’srisk.Ifyoudonotacceptthisdisclaimer,pleasearrangetoparkelsewhere.PleaseDONOTplantoleaveyourcarinMilngavietrainstationcarpark.Therewillbetrafficmarshalscontrollingaccesstothecarparkandyouwillnotunderanycircumstancebeallowedtobringyourcarin.Fordroppingoffattheracestartandshorttermparking(i.e.supportcrews),pleaseusetheTescocarparkrightbesideMilngavietrainstation.Pleasenotethatanycarslefthereafter7:30amwillbefined/clampedbyTesco.CanIhaveabagtransportedfromthestarttothefinish?Yes.Inthecarparkatthestartoftheracetherewillbealargetrucktakingkitbagstothefinish.Pleaseattachtheprovidedtearoffbaggagelabel(onthebottomofyourracenumber)toyourbag.Reasonablesizerucksacksorkitbagsonlyplease;nohugesuitcases.Ifyouwithdrawfromtheraceforanyreason,wewillgetyourfinishlinekitbagreturnedtoyou,butthiswill likelytakeat leastaweek. Ifyourcar isparked inMilngavie,youshouldcarryyourkeyswithyouratherthanputtheminyourbagfortheracefinish.Ifyouwithdrawfromtheraceearlyon,youdon'twantyourcarkeystobeinTyndrumwhileyouareheadingbacktoMilngavie!WherecansupportcrewsparkinTyndrum?Supportcrews(andrunnerscatchingtheearlymorningcoach,andallothervehicles)shouldtrytousethevisitorcentrecarparkinthecentreofthevillage.AvehiclesupportpassdoesNOTgrantvehicleaccesstothefinisharea,toByTheWayHostelandCampsite,ortoLowerStationRd.WehavesecuredalimitednumberofparkingspacesattheRoyalHotelonLowerStationRd.Ifthereisspacethere,trafficmarshalswillletyouin.Ifthereisn’t,theywon’t.VehicleaccesstothewholeofLowerStationRdwillbecontrolledbyracemarshalsthroughouttheday.Pleasefollowracesignageandobeymarshals’instructionsatalltimes.IfyouareparkinginTyndrumfortheafternoon,pleaseDONOTleaveyourcarintheRealFoodCafécarpark,theTyndrumInncarpark,Brodie’sStorecarpark,orinthecarparksofanyotherlocalbusinessesorcampsites.Thisisveryimportant,ascomplaintsfromlocalbusinessownersandresidentswillcauseusmajorhassle.Wherewillthecoachesleavefromatthefinish?AllcoacheswillleavefromtheendofLowerStationRoad(walkoutofByTheWaycampsiteandheadfortheA82mainroad).Marshalswithlistsofnameswillbecheckingrunnersontoeachcoach.CanIcatchadifferentcoachontheday?Ifyoufinishearlierorlaterthanyouexpectedandyouwouldliketotravelonadifferentcoachthantheoneyouhavebooked,thismaybepossiblebutcannotbeguaranteed.Forenquiriesaboutchangingyourcoachbooking,pleasecometothebigbluemerchandisetentattheracefinishandaskoneofthemarshalsondutythere.Ifwecanconfirmachangeforyou,wewill.Ifwecan't,wewillaskyoutogoandspeaknicelytothemarshalswhoarecheckingrunnersontothecoaches.Chancesaretherewillbeaspareseatandwe’llbeabletosqueezeyouon,butyou’llbeaskedtowaituntilalltherunnerswithconfirmedbookingshaveboarded.


CanIpaycashonthedayforacoachseat?Yes,ifthereareseatsavailable.Priorityisobviouslygiventothosewithadvancebookingsbutifyourtravelplanshavechangedunexpectedlywe’lldoourbesttofindaseatforyou.IstherepublictransportbacktoGlasgow?OnSaturdayafternoon,trainsforGlasgowdepartTyndrumLowerstationjustafter5:10pmandUpperTyndrumstation justafter7:10pm.AdvancebookingwithScotrail isadvised.As ischeckingyou’reatthecorrectstation.Ticketsare£21.10.BusesdepartfromjustoppositethePineTreescampsiteforGlasgowat3:15pmand8:25pm.Thisisthelastpublictransportavailablethatday.AdvancebookingwithCitylinkisadvised.Ticketsare£18.70.

RaceStuff:Sowhatexactlyhappensattheracestart?Toavoidcongestiononthetrailinthefirstcoupleofmileswewillbesettingrunnersoffinwaves.Ifyou'veeverrunabigcitymarathonyou'llknowhowitworks,butifnot,basicallywe'llbeaskingyoualltoestimateyourfinishtimesandassembleinpensbasedonthosetimes,probablysub10hrs,10-12hrsand12+hrs,andwe'llbesettingyouoffinwavesaminuteorsoapart.Don'tworryabouttheextratimeit'lltakeyoutogetacrossthestartline,yourtimingchipmeansyourracetimewon’tstartrecordinguntilyoucrosstheline.Fortheoverallracewinnerswewillbeusingguntimenotchiptime,soifyou'reexpectingtobesuperspeedy,makesureyousetoffinthefirstwave.Femalerunnersexpectingasub10hrfinishshouldalsomakesuretosetoffinthefirstwave.SohowdoIestimatemyfinishingtime?Ifyou'vetrainedproperlyforthedistanceandtheterrain,wereckonroughly3xyourcurrentroadmarathontime.Thisisjustaroughestimateanditwon'tbeaccurateforeverybody,butitworksfairlywellforalotofpeople.Whatisprovidedatcheckpoints?Theeventprovidesonlywateratcheckpoints.Wedonotprovideenergydrinksorsolidfoodhoweveranyitemsleftover from thedropbagsof faster runnerswill be laidouton tables.Usually there is a randomselectionofsweetandsavourynibblesavailableateachcheckpointhoweverthisshouldnotbereliedon.Atthecheckpoints,whatallisavailablewhere?Location Distance Distance Water Dropbags Toilets SupportCrewAccessDrymen 12.6 20km Yes No Portaloos YesBalmaha 19.8 32km Yes Yes Portaloos YesRowardennan 27.2 44km Yes Yes Publicloos NOTALLOWEDInversnaid 34.5 55km Yes Yes Portaloos NotAdvised*Beinglas 40.9 66km Yes Yes Portaloos Yes

*ItisnotadvisedforsupportcrewstogotoInversnaidasdrivingtoandfromittakesbloodyagesandcrewscouldeasilymisstheirrunner.

Waterisavailableatmanyotherpointsalongtheraceroute-thereareavarietyofhonestyshops,outsidetaps,andwildwatersourcesthataresafetodrinkfrom(withtheusualprovisoofcheckingimmediatelyupstreamforrottingsheepcarcasses…)WillIgetbackanyofthestufffrommydropbags?No.Whenyou leavea checkpoint,anyunused itemsof foodanddrinkwillbeputout for later runners tohelpthemselvesto.Ifyouwanttoputfreshsocksintoadropbagthat'sfine,butifyouleaveyoursweatyonesbehindthey'llbebinned.Basically,ifyouleaveitatacheckpoint,youwon’tgetitback.Soifyouwanttochangeshoesmid-race,getyourselfasupportcrew.WewillNOTtransportgrubbyshoestotheracefinishforyou!


Willtherebeanymassageservicesavailableatcheckpoints?Yes.TherewillbetwosportsmassagetherapistsatRowardennancheckpoint(27miles/44km)whowilldotheirbesttohelpyouwithanymid-raceniggles.Aretheretoiletsalongtheroute?Yes.ThereareeitherportaloosorpublictoiletsatallcheckpointsandtherearealsopublictoiletsatMilarrochyBaycarpark(22miles)andSallochyBaycarpark(25miles).Ifyoureallyneedtogotothetoiletbetweentheselocations,pleasemovewelloffthetrailanddoyourbesttomakesurenoonecanseeyou-especiallythegeneralpublicandlocalresidents.WhatshouldIdowithmylitter?Carry itwith you till you reach a bin! You absolutelyMUSTNOTdrop any litter on the trail!Please use theofficialbigredFLINGDUSTBINSwhichwillbelocatedahundredyardsorsobeforeandaftereachcheckpoint.Ifyou see a runner dropping litter please ask them to pick it up. If you see any race litter on the trail, e.g. gelwrappers,pleasepickitupandbinitatthenextcheckpoint.What'sthenicestwaytogetpastslowerrunners?Ifyouwanttoovertakeaslowerrunneronanarrowsectionoftrail,askpolitely!Saypleaseandthankyou.Offersomeencouragementtothem.Don’tjustshout"Comingthrough!"andhammerpast.That’sextremelyarsey.Istherouteopentothegeneralpublic?Yes,sopleasebepolitetoeveryoneyoupass,notjustotherrunners.Sayhello,anddon'tgetannoyedifyouhavetoslowdownforsmallchildrenordogs.Theyhaveabsolutelyasmuchrightasyoudotobethere.Ifyou'retryingto passwalkers on narrow sections of trail, a friendly "Excuseme please"will work a lot better than shouting"Runnercomingthrough,"whichisaswejustsaidextremelyarsey.Whataretherulesaboutgates?Ifyoupassthroughanopengate,leaveitopen.Ifthegateisclosed,pleasecloseitbehindyou.Ifanotherrunneriscomingupbehindyou,it’spolitetowaitasecondandholdthegateopenforthemtoo.

SafetyStuff:DoIreallyhavetocarryafoilblanketandmobilephone?Yes.Yes,youreallydo.Pleasejustmakethingseasyforusandcomplywiththekitrules.Afoilblanketandmobilephonecouldsaveyour-orsomeoneelse’s-lifeinanemergency.Youmaybekitcheckedatanypointintherace.WhyistheRaceControlphonenumberprintedonmyracenumber?This issoyoucancontactus intheeventofaseriousaccidentorasituationthatrequiresoururgentattention.Pleasethinkofitastheequivalentof999,andonlycallitinanemergency.Notbecauseyou’verunoutofgummybearsandhavewetsocks.WhatshouldIdoifIcomeacrossaninjuredrunner?YouabsolutelyMUSTstopand try tohelp. It is very important thatweall lookaftereachotherout there! If arunnerisseriouslyinjuredthenpleasecall999first(askforPOLICEthenMOUNTAINRESCUE),thencallRaceControl (this phonenumberwill be on your race number.) If youhave no phone signal pleasewait till anotherrunnerarrivestoassistthenrunonuntilyougetasignal.Iftherunnercan’tmoveandisgettingcoldpleaseuseyourownandotherrunners’emergencyfoilblanketstokeeptheinjuredrunnerwarm.


WhatshouldIdoifIgetlost?Ifyourealiseyouhavegonewrongsomewhere,youshouldturnaroundandretraceyourstepsuntilyougetbackontotheraceroute.Onceyou’rebackatthepointwhereyouwentwrong,you’llprobablybeabletoseewhatthecorrectwayactuallyis.Ifyou’reseriouslylost,phoneRaceControlandwe’lldoourbesttohelpyouout.WhathappensifI’mtimedout,orifIdecidetowithdrawfromtherace?Ifyouwithdrawfromtheraceatoneofthecheckpoints,pleaseletamarshalknowyouarestopping,andmakesureyougivethemyourname,yourracenumber,andalsoyourtimingchip.Ifyoudecidetowithdrawfromtherace inbetweencheckpoints,pleasetry togetyourself to thenextcheckpointalongthe route. (Thinkcarefullybeforeturningroundandheadingbacktheway-ifyoureturntoapreviouscheckpointafterithasclosed,therewillbenoonethere!) Ifyouare injuredandcan’twalk,phoneRaceControl. Ifyoudecidetowithdrawfromtheracebetween checkpoints andhave your support crewpick youup somewhere, please phone (don’t text!) thenumberforDNFrunners(thisphonenumberwillbeonyourracenumber)andletusknowyou'reokay.PleaseDONOTsimplyexittheraceandgohomewithouttellinganyone.Ifyouwithdrawfromthe race,andyoudon'thaveasupportcrew,sweepervehiclesateachcheckpointwillbeabletodriveyouontothefinishatTyndrum,orbacktothestartatMilngavie.Thismaybesometimeafterthecheckpointfinallycloseshowever,soyoucouldhaveawaitofseveralhours.PleaserememberthatmarshalsareNOTtaxidrivers,sodon'tpesterthemabouthowlongyou'vebeenwaiting.TherewillbeOutdoorFirstAidersateverycheckpoint,somakeyourselfknowntothemandthey'lltakecareofyouuntilthecheckpointcloses.Makesureyoudon’tgetcoldwhileyou’rewaiting-putonanyextraclothesyou’recarryinginyourpack,asknicely ifyoucansitinsideamarshal’scaranduseyourfoilblankettokeepwarmifyouhaveto.WhyareyousayingsupportcrewsareallowedatInversnaid,thenadvisingthemnottogothere?Sorryifthisisabitconfusing!SupportcrewsareallowedatInversnaidandwe’rehappyforthemtogothere,it’sjustthatforallbuttheslowestrunners,itwon’tbephysicallypossibleforasupportcrewtodrivefromInversnaidtoBeinglasintimetomeettheirrunner.It’s6.5milesbytrailbut60+milesbyroad.Andastrafficcongestionontherouteisarealissuefortheevent,wehavetoinsistthatrunnersDONOTaskasecondsupportcartojoininthesupportcrewduties.Avehiclesupportpassisforonevehicleonly,andyoucan’tbuytwoofthem.Runnerscannothave two support vehicles.So for runnersexpecting to finishunder 14hours, youhave to choosewhetheryouwantyoursupportcrewtogotoInversnaidortoBeinglas,astheyalmostcertainlywon’tbeabletodoboth.(ThevastmajorityofrunnerschooseBeinglas...)Marshals at Inversnaidwill be checking support vehicle passes and looking out for runners and support crewsdisobeyingraceinstructions.SpectatorswithoutsupportvehiclepassesareallowedatInversnaid,buttheymustnot be there for the purpose of providing race support to individual runners.We think the difference is prettyclear,butifyoudon’tunderstandit,pleaseemailusandaskandwe’llbehappytosortoutanyconfusion.Whyisthereabanonrace-dayuseofibuprofenandotherNSAIDs?Thisrulehasbeenbroughtinattheinsistenceofourmedicalteam.IbuprofenandotherNSAIDsareknowntoputstressonthekidneysandoccasionallythiscancauselife-threateningproblemsforultrarunners.Ourmedicalteamare highly experienced andhighly competent ultra-medics, they knowwhat they’re talking about andwe fullysupportthemonthisrule.Ifyouarescepticalaboutthisinformation,pleasegoogle'ibuprofenandultrarunning'andreadabouttherisksyourself.

AFULLERLISTOFFAQsISAVAILABLEONTHERACEWEBSITESOIFYOUHAVEN’TFOUNDTHEANSWERSTOALLYOURQUESTIONSHERE,PLEASEGOANDHAVEALOOKTHERETOO...


AnotefromtheEventMedicalTeam:The Highland FlingMedical Team do not sanction anyone as ‘fit to run’; insteadwewant to be aware of ourrunners'historyinordertobeaswellpreparedforemergenciesaspossible.Weprovidefirstaidfacilitiesonly,inaremote environment, and we cannot cover all eventualities. All runners should consider their own fitness toparticipate and should, if they have any concerns, discuss with their GP or specialist before participating.Wewouldlikeyoutosharethosediscussionswithuspriortotheevent,sothatwearebestprepared.Anyinformationprovidedtous is treatedwith theutmostconfidentiality, isnotsharedoutsideof themedical teamandwillbedestroyedsecurelyaftertheevent.Itisveryimportantthatallrunnersprovideuswithuptodatemedicalinformation.Ifyouhaveasthma,highbloodpressure,diabetes,epilepsy,anyformofheartcondition,anyotherconditionyouhavebeendiagnosedwiththatmightaffectyourabilitytosafelyparticipate intherace,anyconditionyouarecurrentlytakingmedicationfor,thenWENEEDTOKNOWABOUT IT! To update yourmedical information, log into your Si Entries account,selecttheHighlandFlingfromyourlistofraces,thenEditandSaveyourParticipantDetails.FullmedicalinformationmustbesubmittedonlinebymidnightonSunday22ndApril.Ifyouexperiencelastminutechangestoanymedicalconditionsorprescribedmedicationsafter22ndApril,youmustletusknowviaemail.Any runner who would like to discuss anything with our medical team before the event should [email protected].

Andpleaseremember:The casual race-day use of ibuprofen, diclofenac, naproxen, or any other non-steroidal anti-inflammatorydrug(NSAID)isforbidden.Youmustnotuseanyofthesedrugsasarace-daypainkiller.Ifwebecomeawarethatyouaredoingso,youwillbedisqualified.Pleasenotethatifyouhaveanongoingprescriptionforanyofthesemedications,youshouldcontinuetotakeyourusualdosebutyoumustinformusaboutitinadvanceviaemailandyoumustbeabletoproduceanin-dateprescriptionpacketifrequested.Thankyou.YoumustalsobeawarethatNSAIDuseduringenduranceeventsALWAYScarriesarisk.Havinganofficialprescriptiondoesnotremove,alter,orminimisethatriskinanyway.

DingDing!

2018 fling runner handbook - highlandflingrace.org fling runner handbook.pdf · the casual race-day...

Documents