|Tips & FAQ|
Get ready for a lot of fun--and some very good competition!
The PALM100 Team Relay will have 6-runner teams covering 100 miles. Each Team will decide how many miles each Team Member will run per leg, and how many legs each will run overall. (Minimum length of each leg is two miles.) Teams may include fewer than 6 runners, but no more than six. Teams may be all male, all female or co-ed at the Team's discretion. Each Relay Team will be self-supporting during the race. Only one runner per Team may be on the course at a time during daylight hours. Each runner must complete the registration process independently to participate in the PALM100.
Like most team relay races, the PALM100 is self-supported. That means that each relay team is responsible for its own needs throughout the race. This includes water and sports drinks, nutrition, ice, clothing and gear. Recommended crew vehicle is a full-size, 15-passenger van, mini-van or SUV. Sufficient room should be available on board to store and organize (with ready access) all drinks, food, ice and gear for the entire team. There should be room for team members not actively running to stretch out and rest. Non-active runners need to stay appropriately hydrated, take-in sufficient calories and deal with the physical effects of the heat if that is a factor on race day. [Return to TOP]
Selecting a team:
Relay teams will be together in close quarters for a dozen hours or more. Compatibility counts, as does a sense of humor, enthusiasm and support for the rest of the gang. Very often a core group will bring "outside" friends to complete the team. New faces may not only be a good source of racing talent--and new jokes--but the beginning of fine new friendships. Well before race day, meeting in person (or by conference call) will allow people on the team to get to know each other, help to set proper expectations, decide on responsibilities including vehicle drivers, hotel arrangements, renting a vehicle, if necessary, buying pooled items like water, ice, etc., running leg assignments and more. [Return to TOP]
Each team member does NOT have to run the same distance or number of segments as the rest of the team, and changes are permitted during the race, itself. Allowing each team to create its own strategy, and to adjust along the way if it chooses, is part of the fun and challenge to optimize the team's performance while responding to changing conditions as they arise. It also allows weaker runners to be a part of the race, and experience the excitement of this team sports adventure. Remember that no leg may be shorter than two miles. [Return to TOP]
Team Volunteer Requirement:
Like virtually all long-distance team relay races across the country, each team with one or more members residing within 50 miles of any point along the PALM100 course, must provide one (or more) volunteers to work a minimum of four hours on race weekend. Positions will be assigned by the Race Director, with every effort being made to consider the volunteer’s preference and convenience. Volunteers will be identified by each Team Captain, must be at least 16 years of age or be accompanied by an adult and provide their own transportation to and from assigned locations. The Race Director will provide "community service" letters for students, if requested. [Return to TOP]
The Course—Team Relay:
Well over half of PALM100 will be run along Florida State Highway A1A in Broward and Palm Beach Counties on the barrier island between the Intracoastal Waterway and the Atlantic Ocean. An opening race segment through downtown Fort Lauderdale, scenic side road segments, Intracoastal bridge crossings and some waterfront roads in West Palm Beach and the Lake Trail in Palm Beach complete the course. Teams should become very familiar with "Route Map", and use it as a primary resource on race day.
The race will begin and end at the intersection of Las Olas Blvd. and State Route A1A in Fort Lauderdale Beach. The vast majority of the route will be run on sidewalks with the balance facing traffic on the road shoulder. There are three segments where the shoulder is very narrow to non-existent, and these are clearly indicated in the Route Map. Always when running on road shoulders, racers MUST run facing traffic and be cautious at all times. IN ADDITION TO 10-MINUTE PENALTIES FOR EACH INFRACTION, MULTIPLE VIOLATIONS OF THIS RULE WILL RESULT IN DISQUALIFICATION. [Return to TOP]
Check-in Stations and Cut-Off Times for Relay Teams:
The active runner must check-in at the PALM100 aid station at Anchor Park in Delray Beach, the turn-around in Palm Beach and the check-in at Anchor Park in Delray Beach on the return south. Limited emergency water supplies will be available at each check-in station. The active team runner must be checked in within the following time limits at each station or the team will be considered “DNF” (“Did Not Finish”):
Station at approximately mile 30 in Delray Beach — First check-in at Anchor Park, Delray Beach, at approximately Mile 30, no later than 12:00 noon.
Station at the (approximate) half-way turn-around in Palm Beach — no later than 4:30 PM.
Station at approximately mile 75 in Delray Beach on the return south — no later than 9:00 PM on Saturday
Finish at Fort Lauderdale Beach— no later than 2:00 AM on Sunday [Return to TOP]
Unlike the team relay race, the PALM100 individual races will be fully supported with aid stations approximately every 3-5 miles. For safety reasons, checking-in at all sites is mandatory, even if the runner is not stopping for food or drink. Runners must be sure that the volunteer has noted his/her presence—and race number—but may otherwise keep moving. At Ocean Inlet Park, the first 50K time for 100 kilometer runners will be recorded and posted to the race website. [Return to TOP]
The Course—100k and 50k Races:
The “100” is an out-and-back race beginning at 6:00 AM at A1A and Las Olas Blvd. at the beach. Runners will head north, following the route for 31 miles to Ocean Inlet Park in Ocean Ridge. Located there is the Boynton Beach Inlet that links the Intracoastal Waterway with the Atlantic Ocean. After checking-in and having their times recorded, runners will turn and head south, reversing the northbound route.
The 50km race is a point-to-point, north to south route, beginning at Ocean Inlet Park at 10:00 AM and ending at the beach in Fort Lauderdale. In order to get to the race starting location, runners may drive or take race-sponsored bus or van transportation to Ocean Inlet Park from the municipal parking lot at A1A and Las Olas Blvd. in Fort Lauderdale. That will accommodate runners who wish to leave their cars near the finish line.
For all PALM100 races, runners will be required to follow the race route explicitly. This includes running on bike paths/sidewalks and not in the roadway where paths exist. When running on the road shoulder where there are no sidewalks, this means ALWAYS running on the side of the road FACING traffic.
Aid stations are spaced along the course and are intended for use by 100k and 50k runners. Teams are self-sufficient in the PALM100 relay race. All runners should study the Race Map to have an idea about these locations. A review of the route and course features will be presented at the pre-race meeting. [Return to TOP]
Support Stations—Individual Races:
Support stations will provide runners with water, ice, sports drink, soft drinks, electrolyte replacement tablets, snacks and runner food. (Bananas, cookies, candy, pretzels, chips, peanut butter or other sandwiches, and more will be available.) Drop bags will be accommodated at the Boca Raton aid station and for 100K runners at Ocean Inlet Park. [Return to TOP]
Runners may access personal drop bags at the Boca Raton aid station—specific location TBD--and 100 km runners may also leave bags at the turn-around/aid station in Ocean Ridge. These will be the only two drop-bag sites. Bags will be collected on Friday evening at the pre-race meeting in Fort Lauderdale and transported to these locations. (For 50 km runners, bags will be collected at Ocean Inlet Park at the race start and be delivered to the Boca Raton site.) “Used” bags will be delivered to the finish line at approximately 3:00pm, 6:00pm and 9:00pm to be retrieved by the runner there. Drop bags MUST have the runner’s name AND bib number written clearly on the outside.
Parking for PALM100:
Parking at the beach in Fort Lauderdale is limited, and may be costly. Team members leaving cars for the day are encouraged to meet and park away from the beach and drive together to the start in the team vehicle. For short-term parking at the race start, park in the municipal lot across from the beach at Las Olas Blvd. and A1A. For anyone wishing to park longer than a few hours at the beach near the start/finish line, note that this lot (at Las Olas and A1A) has a limit of 10 hours. The municipal lot under the Las Olas Bridge (the “Intracoastal Lot”) has a time limit of only 6 hours. The race hotel, Marriott Courtyard, will accommodate PALM100 runners with valet parking at $10 for the full day, space permitting. Parking is also available at Beach Place and at area hotels, but prices will vary. Shop prices and hours carefully. If we can locate any additional good parking deals prior to race day, they will be communicated to runners. [Return to TOP]
The PALM100 will be supported by a crew of trained medical specialists who will be available during the race. The intent is to make medical support as reasonably available as possible for emergencies and non-emergency questions and assistance. A dedicated medical phone number for this medical team will be distributed for use during the event. Teams should consider bringing with them a first aid kit that includes items to treat blisters, headaches, abrasions, effects of the heat, etc. Most running injuries are soft-tissue related and usually helped with ice and rest. In case of emergency or if race medical personnel are not immediately responsive, dial 911. Do not rely on any one resource in times of emergency.
Hopefully, the following will never be an issue. However, all Emergency Evacuation costs for participants and volunteers will be borne by that person or his/her heirs. The race organizers are in no way liable or responsible for emergency evacuation. Please refer to “Accident Waiver and Release of Liability", a part of race registration, for related details. [Return to TOP]
Sunny and warm is the likely scenario in late March in South Florida. Average high temperature in March is 79 degrees; low is 62 degrees, but it has been hotter than that on race day in previous years. The heat can be a challenging factor for the unprepared, especially if accompanied by high humidity. To minimize the impact of the heat and intensity of the sun, insure adequate fluid and salt/mineral intake, and sufficient nutrition before, during and after the race. Consider using ice in hats or neck bandanas liberally to keep cool. If it is particularly hot, begin using ice before becoming overheated. The primary reasons for people not completing our races are overwhelmingly heat related. Train and plan accordingly. [Return to TOP]
Prostate Cancer and Charitable Giving:
Prostate cancer affects 1 out of every 6 men in the United States and is the second leading cause of cancer deaths among men. As such, the disease directly or indirectly impacts most families in America. Detecting this disease early is an important factor in long-term survival and in maintaining quality of life, and maximizes the number of treatment options available. (Just ask the Race Director, Bob Becker, who is, himself, a prostate cancer survivor.) Donations made in connection with the PALM100 are designated for prostate cancer programming at the American Cancer Society. Runners and teams raising three times their paid entry fee in charitable donations will have that fee refunded in full. Please "click" on the "Charities" page for further details and to make your tax-deductible donation. [Return to TOP]
Race Sign-in, Packet Pick-up and Pre-Race Meeting:
Each individual runner, and team members or a team representative, must pick-up his/her race packet, including race number and tee shirt, as follows:
On Friday, March 22, between the hours of 5:00 PM and 8:00 PM, at the International Swimming Hall of Fame in Fort Lauderdale. (The "Hall" is located across the street from the Courtyard Hotel by Marriott, on southbound A1A, just south of Las Olas Blvd.) At 6:30 PM there will be a mandatory meeting for all individual runners and team captains or representatives. (All team members are invited and encouraged to attend, but not required.) Any registered team or individual racer who is unable to attend the meeting must contact the Race Director, Bob Becker, in advance to make alternate arrangements. Any runner or team not represented at the pre-race meeting or having made alternative arrangements with the Race Director will not be allowed to compete in the race. [Return to TOP]
On race day, all individual runners and all team Captains must check-in at the starter’s table at least 15 minutes prior to their race starting time.
At 5 minutes before the race begins, first runners will be marshaled to the starting line. The 100 KILOMETER INDIVIDUAL race will begin at 6:00 AM. at Las Olas Blvd. and A1A in Fort Lauderdale Beach. The 100 MILE TEAM RELAY race will start at this location at 6:10 AM. The 50 KILOMETER INDIVIDUAL race will begin at 10:00 AM at Ocean Inlet Park in Ocean Ridge. ALL RACES WILL BEGIN ON TIME. [Return to TOP]
Nourishing your body:
Adequate hydration and nutrition intake during the race, and in preparation for it, are vital to a strong effort. This includes replenishing salts and minerals lost through sweat by taking an electrolyte product like Hammer Nutrition's "Endurolytes", designed for this purpose. Most runners know to hydrate during a race, but caloric intake is equally important in a race that extends over long hours. There is plenty of published literature on the subject that will provide solid advice based upon your weight, age, sex and event conditions. As a general guideline, most people should aim for 200-300 calories per hour. Be sure not to experiment with new foods or drinks on the course. Practice using the foods, drinks and supplements you will use during the event so you know what works and what doesn't. Creating digestive issues for yourself in the middle of a 100-mile relay or ultra-distance individual race is not a good idea! [Return to TOP]
Care of your feet:
Proper care of the feet includes selection of shoes and socks and such decisions as whether or not you will tape your feet to minimize blisters. Highly recommended for your consideration is the book, "FIXING YOUR FEET", by John Vonhof. There is no single "best practice" recommended here, but there are many good options and advice from which to choose. Proper taping of feet and toes is covered, including specific tapes and adhesives that work. Advice is given related to socks, moisture, keeping out grit and other factors that can cause, or help prevent, blisters. How to treat blisters, should you develop them, is detailed so that you can fix the problem and get back on the road. This book is a great resource for distance runners. Buy it at your favorite running store or online through ZombieRunner.com. [Return to TOP]
|Last Updated on Thursday, 16 August 2012 19:51|