Stromlo Running Festival 2020 Event Guide by centurystrong

2020 EVENT GUIDE

CONTENTS Welcome 5 Acknowledgment of Country

Save these numbers

Event schedule

Pre-race procedure

COVID safe information

Participant identification

Pre-race collection

About Stromlo forest park

Travelling 13 Parking 13 Trail running race values

The rules

Course markings

Running etiquette

Leave no trace

SRF is cup free

First aid

Withdrawing from the event

STROMLO RUNNING

FESTIVAL

#RUNSRF

Insurance 27 SRF10 28 SRF30 30 SRF50 34 Categories and AWARDS

Photography 37 Race results

Acknowledgment, Release and Indemnity

Save the date

2020 EVENT GUIDE

DOWNLOAD CHECK IN CBR APP TODAY Available on Check In CBR

» Download the Check In CBR App from the Google Play Store or the Apple App Store. » Register your details (required for the first time only). » Open the app, select ‘check in now’ and hover your smartphone camera over the venue’s displayed QR Code. » Add in any additional people - those who are with you without their own device or app. » When the check in is complete, show venue staff the app successful check in screen. Thank you for supporting COVID-19 contact tracing efforts and doing your bit to keep Canberrans safe.

Questions? Call the COVID-19 helpline (02) 6207 7244 from 8am–8pm daily

For further information visit covid19.act.gov.au/check-in-cbr 4

to Stromlo Running Festival 2020! The event team and I are so thrilled to have arrived at this point of welcoming you to our 2020 event. It’s not been an easy road for many this year and we hope the event is a happy occasion for our community to come together (with 1.5m distancing) and celebrate our strength, resilience and courage. We have been permitted to hold this event because of the great job you have done in stopping the spread of COVID-19, so let’s make sure we hold up our end of the deal and keep our event COVID safe by following the information and procedures in this guide. As our co-founder Rob de Castella said “never forget the strength we have as individual and as a community. How the collective is so much stronger than the individual when we rally together and support each other.” Lots to get excited about at this year’s event with the blingiest of bling medal, free buff, free event photos, DJ at the start line, and much more. Of course, the actual course remains as spectacular as ever and a lot greener than we have seen in past years. Now over two days we have been able to double places and welcome even more runners with over half of participants brand new to SRF! So when you are out on course, smile for the cameras and cheer each other on. We are all stronger together. Best wishes and see you on race day, Mel

Right: Robert de Castella, Co-owner & Co-founder Centre: Mel Bingley, Co-owner & Race Director Left: Steve Bingley, Co-Owner & Operations Director

Acknowledgment of Country Stromlo Running Festival acknowledges the traditional custodians of the ACT, the Ngunnawal people. Stromlo Running Festival acknowledges and respects their continuing culture and the contribution they make to the life of this city and this region.

SAVE THESE NUMBERS Emergency first aid 1300 663 600 Race Director Mel Bingley 0404 155 239

2020 EVENT GUIDE

PLEASE BE MINDFUL OF YOUR RESPONSIBILITY IN OUR SHARED SPACES:

1.5 metres

Maintain good hand hygiene

Stay 1.5m apart

Stay home if you are unwell

Get tested if you have symptoms of COVID-19

For updates and latest restrictions, visit

covid19.act.gov.au

EVENT SCHEDULE IMPORTANT NOTE: In order to facilitate 1.5m social distancing conditions, each event distance will operate in strict wave times. You must run in your registered wave. Race time will be taken from when you physically cross the start line.

Friday 20th November 2020

Sunday 22ndNovember 2020: 10km From 5.30am: Shirt collection opens 5.55am:

SRF10 wave 1 marshelling

6.00am:

SRF10 wave 1 start

6.25am:

SRF10 wave 2 marshelling

4:30pm:

Shirt collection

6.30am:

SRF10 wave 2 start

6:30pm:

Shirt collection closes

6.55am:

SRF10 wave 3 marshelling

Saturday 21st November 2020: 30km & 50km

7.00am:

SRF10 wave 3 start

7.25am:

SRF10 wave 4 marshelling

From 5.30am: Shirt collection opens

7.30am:

SRF10 wave 4 start

7.55am:

SRF10 wave 5 marshelling

5.55am:

SRF50 wave 1 marshelling

8.00am:

SRF10 wave 5 start

6.00am:

SRF50 wave 1 start

8.25am:

SRF10 wave 6 marshelling

6.15am:

SRF50 wave 2 marshelling

8.30am:

SRF10 wave 6 start

6.20am:

SRF50 wave 2 start

8.55am:

SRF10 wave 7 marshelling

6.35am:

SRF50 wave 3 marshelling

9.00am:

SRF10 wave 7 start

6.40am:

SRF50 wave 3 start

9.25am:

SRF10 wave 8 marshelling

6.55am:

SRF30 wave 1 marshelling

9.30am:

SRF10 wave 8 start

7.00am:

SRF30 wave 1 start

9.55am:

SRF10 wave 9 marshelling

7.15am:

SRF30 wave 2 marshelling

10.00am: SRF10 wave 9 start

7.20am:

SRF30 wave 2 start

7.35am:

SRF30 wave 3 marshelling

7.40am:

SRF30 wave 3 start

7.55am:

SRF30 wave 4 marshelling

8.00am:

SRF30 wave 4 start

8.15am:

SRF30 wave 5 marshelling

8.20am:

SRF30 wave 5 start

8.35am:

SRF30 wave 6 marshelling

8.40am:

SRF30 wave 6 start

8.45am: Shirt collection closes (limited staffed table post race) There will be no prize presentations. All prizes will be posted once final results are tallied.

10.05am: Shirt collection closes (limited staffed table post race) There will be no prize presentations. All prizes will be posted once final results are tallied.

PLEASE ARRIVE RACE READY AND NO MORE THAN 30 MINS BEFORE YOUR START TIME 2020 EVENT GUIDE

PRE-RACE on PROCEDURE Available Check In CBR

1. Collect your bib from the mail. All bibs will be posted week commencing November 2 2. Fill in the compulsory online health declaration form before event day. Link will be available week commencing November 16 3. On race day, arrive no more than 30 minutes before your start wave time

PLEASE SCAN AND COMPLETE ON EVENT MORNING

Do not attend if you: • have a fever of ≥38°C • have had any signs or symptoms of COVID-19 in the past 14 days. Such as a new continuous cough, fever, change/loss of taste/smell • you are positive for COVID-19 • you are waiting for a COVID-19 test result • have been in contact with anyone who is sick (symptomatic) in the past 14 days • have travelled within the past 14 days to any interstate or international location with widespread ongoing local COVID-19 transmission

o Running Festival ownload the Check In CBR App from the Google

ore or the Apple App Store.

4. Keep 1.5m apart at allthe times first time onl egister your details (required for 5. Scan and complete the QR code on event morning using Check In CBR

pen the app, select ‘check in now’ and hover your 6. Collect your free shirt (included with rego before 11.59pm Aug 9th) martphone camera over the venue’s displayed QR 7. Collect your pre-ordered RUNCUP (optional) (414)9377779941102

ter the 941102 manuallypeople to check point in.dd incode any additional

those who are with y 9. Submit to health screen at entry point. Temperature ithout their own device orand app. check questionnaire 8. Sanitise your hands with provided sanitiser at entry

10. Collect your free SRF Buff

11. Enter the event hub. Follow signs into staging zone. hen the check in is complete, show venue staff th Proceed to start zone if your race is next uccessful check in screen. 12. Muster at start line on floor markings 1.5m apart, 5 minutes before race start

13. Wear buff as face covering at start line

14. Don’t worry be happy & SMILE! Thank you for supporting COVID-19 contact tracing effor and doing your bit to keep Canberrans safe.

ons? Call the COVID-19 helpline (02) 6207 7244

COVID SAFE INFORMATION As a condition of entry, all participants and event staff who enter the event site must submit to a temperature check and verbal health screen questionnaire in addition to the online health declaration form that is to be submitted before race day.

General information Briefing Event briefings for this year are online only, we will have no briefings onsite at the event.

SRF is a registered event with the Check In CBR App. We strongly recommend downloading this App and scanning the QR code on the event morning.

Start line Marshalling at the start line will begin 5 minutes prior to each start wave. We will ask faster runners to line up first to also assist with distancing on course.

The event team have the right to refuse entry and may insist that anyone with COVID-19 symptoms leave the event and obtain COVID-19 testing as per health guidelines.

All participants will receive an individual time when they cross the start line. There will be no congregating at the start line for any extended period and no need to rush to start.

Physical distancing, hand and respiratory hygiene during the event Upon entry to Stromlo Forest Park participants and event staff are asked to maintain a distance of at least 1.5 m where practical. Within the event hub we strongly recommend the use of your free buff as a face covering especially at the start line. We request that participants refrain from unnecessary contact such as high fives or fist pumps and not closely run or walk side by side during the event. Please frequently use the supplied hand sanitiser stations throughout the venue and on course.

Aid stations Aid Stations will be contactless served only by event staff wearing PPE. All nutrition is individually wrapped and will be provided to you by event staff. Please dispose of your rubbish at the aid station bin or carry it with you. Spectators Unfortunately spectators are not permitted due to strict gathering size limits as approved by the ACT Governmentâ&#x20AC;&#x2122;s event protocol committee. Finish line Runners are encouraged to move through the finish area quickly and to maintain physical distancing, hand and respiratory hygiene.

Seek assistance immediately if you become unwell during the event - please locate event staff, or call the emergency first aid number 1300 663 600.

2020 EVENT GUIDE

PARTICIPANT IDENTIFICATION All bibs will be posted on Nov 2 per the address listed on your registration.

If you have not received your bib by Nov 16 please contact info@stromlo.com.au On race day, bibs must be attached on the front of your outermost garment.

1234

Long first name

PRE-RACE COLLECTION Shirts (ordered before 11.59pm August 9) Friday November 20, Stromlo Forest Park • 4:30pm - 6:30pm: all courses Saturday November 21, Stromlo Forest Park • From 5.30am Arrive no more than 30 minutes before your race start to collect your shirt. Limited staff will be available after 8.40am. Sunday November 22, Stromlo Forest Park • From 5.30am Arrive no more than 30 minutes before your race start to collect your shirt. Limited staff will be available to collect shirts after 10.00am.

RUNCUPS Pre-purchased RUNCUPS will be available for pick up as above.

Gear checks

1234

Mandatory items as listed in this guide and on our wesbite are non-negotiable items that must be carried at all times during the race. This is for the safety of all runners and in case we need to reach you in an emergency.

Long first name

1234

Long first name

SRF IS A SOLD OUT EVENT. THERE WILL BE NO RACE DAY ENTRIES OR TRANSFERS AVAILABLE.

 SOLD OUT!

YOUR OFFICIAL RACE WEEKEND ACCOMMODATION PARTNER

Mercure Canberra 20-22 November $119 per night Includes parking and a free upgrade to a superior room To book call our reservations team on 02 6243 0000 or email stay@mercurecanberra.com.au and quote STROMLO

WWW.MERCURECANBERRA.COM.AU

*Rates based on two guests per room in a standard room with a free upgrade to a superior room, room only inclusive of parking. Valid for stays on the 20th, 21st or 22nd of November. Rates subject to availability at the time of booking.

ABOUT STROMLO FOREST PARK Officially opened in 2007, Stromlo Forest Park is a world-class, multi-use recreational sporting facility available to both recreational and professional users. Stromlo Forest Park boasts a purpose built event pavilion, a 1.2km road criterium cycling circuit, a 2.5km grass cross country running track, a network of equestrian, mountain bike, and running trails to choose from.

When visiting the park please remember • Dogs must be kept on a lead at all times. Please clean up after your dog. • No motorised vehicles of any kind or remote control devices are permitted. • No fires are permitted within the park. • Dogs and bikes are not permitted on the Rob de Castella running track.



THERE ARE NO BINS AT STROMLO FOREST PARK. PLEASE TAKE ALL RUBBISH AWAY.

Stromlo Running Festival exclusive use While SRF have been granted exclusive use of the park for the event, there may be instances where you encounter users unaware of the park closure. As a matter of courtesy and also for user safety, we employ the international standard regarding user right of way for a shared use facility between horse riders, pedestrians and cyclists. Please take the time to understand your responsibility as a user. Remember to practice social distancing and hand/respiratory hygiene practices if you come into contact with additional park users.

TRAVELLING

PARKING

By car

Main car park

There are a number of options available to get to Stromlo Forest Park via car.

This has approximately 750 on site car spaces. To access the main car park, enter Stromlo Forest Park from the main entrance on Opperman Ave, following Dave McInnes Rd until you see two large areas located behind the event pavilion. Stromlo Leisure Centre top carpark is off limits bottom gravel carpark is ok. Please be courteous when parking and dont leave a big gap between cars.

Visitors are reminded not to leave valuables in their cars as they are responsible for the security of their own vehicles. Travelling from the south Drive North on the Tuggeranong Parkway and turn left onto Cotter Road. Once on Cotter road, continue onto John Gorton Drive until you get to Opperman Avenue. Turn left at the traffic lights on Opperman Avenue and continue until you reach Stromlo Forest Park. Travelling from the north – option 1 Drive South on the Tuggeranong Parkway and turn right onto Cotter Road. Once on Cotter road, continue onto John Gorton Drive until you get to Opperman Avenue. Turn left at the traffic lights on Opperman Avenue and continue until you reach Stromlo Forest Park. Travelling from the north – option 2 From William Hovell Drive, turn into Coppins Crossing Road and follow this onto John Gorton Drive. Continue along John Gorton Drive until you reach Opperman Avenue, turn right onto Opperman Avenue and continue until you reach Stromlo Forest Park.

We suggest where possible to...



CARPOOL WHERE COVID SAFE

 SCHEDULE A DROP OFF/PICK UP

2020 EVENT GUIDE 13

Cars park here and runners walk one-way (green arrow) to the entry point

MAIN PARKING

PARK RESPONSIBLY TO MAXIMISE SPOTS

HANDLEBAR CAFE HEALTH SCREEN BEFORE ENTRY

SHIRTS

START

RUNCUP



CV-19

ISO

PLAYGROUND

PORT-A-LOOS

START ZONE

STAGING ZONE

FINISH

50KM BAG DROP

Y CAFE OPENS 7AM STROMLO LEISURE CENTRE

OVERFLOW CARPAK BOTTOM SECTION ONLY

Sanitisation station

Enter event hub and start race this direction Finish race and exit event hub this direction

Dave McInnes Rd

STAFF PARKING

PORT-A-LOOS

FINISH ZONE

2020 EVENT GUIDE 15

TRAIL RUNNING RACE VALUES SRF are proud members of the International Trail Running Association (ITRA) and have two certified events in 2020, SRF30 & SRF50. We share ITRAâ&#x20AC;&#x2122;s values of authenticity, humility, fair play, equality, respect, and community. These are based on the fundamental values of trail running and we ask that all SRF participants race with these values in mind.

Authenticity Authenticity is the first value of trail running. The sport has as a core tenet a sense of harm only between humans and nature. It promotes sports relationships based on simplicity, conviviality, sharing and a fundamental respect for differences. The trail running community values authenticity as highly as physical performance.

Humility In trail running, humility in the face of nature is another core tenet. Together, listening and learning provide a deeper, fuller understanding of the principles that govern the natural world and our fundamental understanding of a demanding sport in a wild, rugged setting. Humility rests on an understanding of our personal limits, and not jeopardising our physical or mental abilities.

Fair play Fair play refers to the acceptance of rules and the spirit behind the rules, as well. It suggests that each participant should embody the values of trail running: namely, mutual aid towards the other runners, and the respect of all the players involved in the races.

Equality Equality is the search for balance, based on a sense of impartiality and equal opportunities for all runners. All athletes have the same rights and the same duties: it is the responsibility of the organisers to guarantee this principle of fairness and to offer the best possible race conditions to all participants.

Respect The principle of respect applies to oneself, to others, and to the environment. Respecting others means adopting a sense of awareness that respects other trail runners, the local population, its culture, customs and traditions. To respect oneself is to take care of oneâ&#x20AC;&#x2122;s health, to refuse all doping products and to be attentive to the dangers of excessive

self-medication. Respecting the environment means preserving the fragile natural environment in which we run, and minimising our environmental impact.

Community In the natural environment, community is a necessity for survival. It involves helping one another to make progress together. Thus, each participant in a trail race is required to come to the aid of anyone in danger or experiencing difficulty. Beyond this aspect of community, many athletes are committed to environmental, social or other worthy goals, and run to promote these objectives. In doing so, they express their responsibility towards humanity and the environment in which they run.

2020 EVENT GUIDE 17

HAMMERNUTRITION.COM.AU

Real endurance nutrition, real results since 1987 “I burned through over 8000 calories over the treacherous Kokoda Challenge course – 96km with near 5000m of elevation gain. It was Hammer Perpetuem that kept me going for the 11 and half hours it took us to win the race. In the first half I used the Strawberry flavour before switching to Caffe Latte flavour later in the race. Every 20km I also had a Huckleberry flavoured gel to give me that instant boost. The Endurolytes also proved to be a very convenient way to restore mineral loss throughout the day. These little capsules, which I kept in my shorts pocket, worked wonders and kept the cramp monsters at bay. Post race we all celebrated with a Recoverite drink.” – Brendan Davies, pictured second from the right.

Why Electrolytes? Electrolytes are best described by Hammer’s senior nutrition advisor, Steve Born “Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels. Muscle cramping, though there are many theories as to why it happens, usually involves improper hydration and/or improper electrolyte replenishment. No one wants to cramp, of course, but remember, cramping is a place far down the road of electrolyte depletion. Cramping is your body’s painful way of saying “Hey! I’m on empty! Resupply me now or I’m going to stop!” It’s like the oil light on the dash; you never want it to get that low. “ What’s the right electrolyte for you? Electrolyte replacement during exercise can vary as much as tenfold between two athletes. No other area of endurance nutrition or supplementation calls for such individualized dosing, and perhaps no other area of fueling can drop you out of the competition as quickly as electrolyte depletion or overdose.

This is a critically important area where the correct dosage is a must; you simply can’t consider getting electrolytes out of a premixed drink. The risk of too much fluid and too few electrolytes. Hammer Nutrition has 3 great choices of Electrolytes, Endurolytes, Endurolytes Extreme, and Endurolytes FIZZ. Choosing the right one for you will depend on your individual circumstances and conditions on the day.

SRF SPECIAL

15% OFF

USE CODE:

STROMLO

THE RULES 1. You must abide by all COVID health regulations, information, and procedures per the event guide and any other communication provided by the event organisers. 2. Performance enhancing drugs are prohibited in accordance with The World AntiDoping Code. Refer to the list of prohibited substances and methods under the Australian Sports Anti-Doping Authority (ASADA). 3. All participants are bound to the Participant Indemnity that was agreed to as part of their online entry. 4. Trekking poles are permitted to be used however must be used in a safe manner so as not to affect the safety of other runners on trails. 5. Your race number must be visible at all times on the outside of your clothing and on the front of your body over your belly or chest. It must not be worn on your pants or leg. Do not cover over your race number with any backpack strap or article of clothing 6. You must not fold, cut or change your race number in any way. It must be worn as is, unfolded. 7. The use of iPods or other music players with headphones is at participants discretion. They should be used in a sensible and safe manner so that you remain aware of your surroundings at all times. 8. Any participant who withdraws from the race MUST notify an SRF event team member. This is an essential requirement to avoid unnecessary searches being conducted and emergency services being engaged. 9. If you need emergency first aid help on the course you must notify an SRF event team member or call the emergency first aid number: 1300 663 600. 10. Participants must follow the complete course as marked and directed. Taking shortcuts or using any unfair means of obtaining an advantage over other participants will result in disqualification.

It is the participants responsibility to ensure that the correct course is followed. 11. You must carry the mandatory gear as specified in this guide and online. 12. You must be respectful and courteous to all SRF event team members and follow directions where given. 13. Littering is strictly prohibited. Stromlo Forest Park is a waste free zone. You must carry all rubbish with you and dispose of it when you leave the facility. 14. You must not leave human feces on the track. If you need to poo either use a toilet, a wag bag or get well off the track and use leave no trace principles. 15. Dogs are not permitted on the course. 16. Smoking is not permitted on the course or at the event hub. 17. You must obey any information signs such as track closures, etc. 18. Non-race participants are not permitted to run with or pace runners. 19. Pacers are not permitted. 20. Spectators are not permitted due group limits. 21. The event organisers reserve the right to discourage and/or penalise behaviour that is considered unsporting. 22. Breaking any of the rules may incur a time penalty, disqualification or pre-race withdrawal. Any such penalties are at the organisers’ discretion and are final. 23. If the race is cancelled or called off after it has started, it is each participants responsibility to get themselves to the start/finish area as soon as you have been notified of the cancellation. 24. Stromlo Running Festival organisers have sole discretion to alter or amend the race rules in order to increase the safety of participants for any other reason deemed appropriate. 25. Have fun.

OUTDOOR BOOTCAMP CBR

WODEN @ MAWSOM OVAL Mon, Wed, Fri: 6.00-7.00am GUNGAHLIN @ NICHOLLS OVAL Tues, Thurs, Fri: 6.00-7.00am @ AMAROO OVAL Mon, Wed, Thurs: 5.30-6.30pm

CONTACT 0408 027 025

info@centurystrong.com.au FB/IG @CenturyStrongAU

CENTURYSTRONG.COM.AU

( D ecrease your risk of common running injuries ( G et faster and gain more efficiency ( S trengthen your foundation

FOOT-LETICS The simple and effective online program for healthy strong feet - just 5 minutes a day! Developed by Podiatrist and SRF Ambassador Odette Blacklock Did you know foot strength is directly related to running efficiency? When we run more than (3X) three times body weight can be exerted on the human foot. The foot holds over 25% of our bones in the body, If the joints are not positioned correctly the unique spring system (called the windlass mechanism) does not work and our feet can become weak and unstable resulting in a slow inefficient gait, additionally we see many running related injuries. The incidence of lower extremity injuries in runners is as high as 79.3%. The most common are patellofemoral pain (knee), medial tibial stress syndrome (shin splints), Achilles tendinopathy, iliotibial band syndrome, plantar fasciitis, and stress fractures of the metatarsals and tibia. Our foot is designed to store and return energy using its unique spring system. As a Podiatrist and runner myself, I know that many of us tend to love to run, but neglect the foundational strength and mobility exercises that prevent injury and improve our running. Why? Because we are time poor and we either have no information or too much. So I wanted to share with my running community the tried and tested exercises that significantly improve foot strength, I understand most of us are time poor, so I developed a very easy system that helps runners rehabilitate and strengthen their feet.

RELEASE

MOBILISE

My foot-letics pack includes my favorite product complemented with a 5 minute foot rehab program that restores optimal foot alignment and function and strengthens the foot specifically for running. A little about the products, foot-letics toe spacers are made from medical grade silicone, they are durable and can be worn in shoes. Please note shoes should always have a wide toe box so that you can splay your toes. Most footwear has created major problem for our feet, tapered toe boxes, toe spring and elevated heels on our shoes, strangle the structures of our feet and push our feet into positions where the tendons are shortened and the natural levers and spring system in our feet can not do their job. We lose the natural energy return provided by the spring system in our feet and consequently develop compensation patterns that run all the way up the leg. Our hips and core are directly affected by poor foot activation and lead to many glute and hamstring issues. Our toe spacers allow you to passively stretch tight foot muscles and align the joint in the foot for optimal movement and function. As an SRF Ambassador I want to give all SRF entrants 30% off RRP.

Purchase at odetteblacklock.com Use code: Stromlo30

STABILISE

30% OFF!

STRENGTHEN

COURSE MARKINGS

RUNNING ETIQUETTE

For the event, the course will be marked with red directional arrows and crosses on a white background, yellow and black hazard tape and pink flagging tape. Intersections will have hazard tape across the intersection with a direction arrow pointing the correct direction to travel. Warning cross signs will be present on all tracks not used during the SRF. Pink flagging tape will be tied to either guide posts, garden stakes or local foliage at least every 300-500m to indicate the direction to travel.

Stay on the track In order to preserve the integrity of Stromlo Forrest Park’s trail system you need to stay on the marked trail, unless the call of nature requires you to leave the track. Leave no trace, only footprints and memories Don’t litter, make a conscious effort to take your rubbish off the track, and if you see something on the ground, please pick it up. Keep to the left, unless overtaking Ideally you should keep to the left at all times, preferable only two abreast. Be considerate and polite when overtaking as we are all sharing the track. Maintain situational awareness Use your eyes and ears to monitor your surroundings for yourself and fellow runners. Safety before seconds This style of event naturally fosters competition and is an opportunity for all participant to achieve a personal best. Please ensure the safety of yourself and other runners is not compromised when running for time. Be friendly There is something beautiful about sharing the trails on race day with your fellow runners, be kind, say “hello” and smile. Thank the volunteers This should go without saying, these events don’t exist without volunteers. They are out there volunteering their precious time to help you achieve your race day goals for the pure love of it. Support other runners You need only look around you to find another runner who has trained significantly for this event. It could be their first or another in a long list of events, however if the unspeakable happens to that runner and they need assistance think about how you would like to be treated if it happened to you. Be kind, courteous and supportive to your fellow runner, after all it is only a run. Have fun Enjoy the day, and smile - it’s infectious.

2020 EVENT GUIDE 23

LEAVE NO TRACE

SRF IS CUP FREE

Rubbish

Important! SRF is a disposable cup free event.

It should go without saying â&#x20AC;&#x201C; NO LITTERING. Stromlo Forest Park is a world-class facility that deserves respect and protecting, as is the National Arboretum for our SRF50 runners. We are lucky to have permission to use such venues and therefore must respect it. Small bits of rubbish like gel tops can be easily lost, please dispose of these and everything else thoughtfully when yo you leave the event so that we may continue to use the trails in the future.

If you see rubbish left on course, we would love you to pick it up!

Human waste Please do not leave human waste and piles of toilet paper for everyone to see either on or beside the course track. If you do need to release your bowels while on course, move at least 15 metres from the track. Make a hole at least 15 to 20 cm deep and cover it up afterwards. Instead of using toilet paper, wash using water. If you use toilet paper, put this in a zip lock bag and take it with you.

This means participants will need to carry a device to hold their own personal hydration on course or a reusable/collapsible cup to fill up at points along the way.

SRF IS A CUP FREE EVENT! The Stromlo Running Festival is working towards minimising waste and their eco footprint. Participants will need to carry their own personal hydration or a reusable/collapsable cup to fill up along the way.

Purchase your RUNCUP online now for collection on raceday

www.runcup.com.au

2020 EVENT GUIDE 25

GET

FIRST AID

OPERATIONS@GETFIRSTAID.NET.AU

1300 985 833

GetFirstAid.net.au

Get First Aid is pleased to be able to provide event medical coverage at the Stromlo Running Festival for 2019. We have qualified and experienced staff ready to respond to whatever medical situation is presented to them throughout the course. Get First Aid is able to train you in nationally accredited first aid courses in partnership with Allen’s Training RTO 90909. Our courses are run frequently in NSW and ACT. We can organise to come to you. We look forward to speaking with you about how we can support your next event or get you up to date with life saving first aid training. Visit our website or contact us by email or on 1300 985 833

FIRST AID

INSURANCE

There is first aid available at every manned aid station and at the event hub. Each participant is responsible for their own basic first aid and should carry their own blister pads/bandaids, body lubricant, sunscreen and strapping tape.

The organiser of the Event, Century Strength & Conditioning, has public liability insurance cover. This does not include personal accident insurance for participants. We recommend that you arrange your own personal accident insurance, ambulance cover and income protection insurance before participating in the Event to cover any unforeseen personal costs you may incur due to ambulance trips, medical expenses or time off work due to injuries sustained whilst participating in the Event. International participants should take out travel insurance that provides cover for ultra-trail running events. For information regarding ambulance fees refer to the ACT Emergency Services Agency website.

If you pass an injured runner or a runner who is obviously struggling on the course, please stop to help them. Keep a record of how long you stopped to assist, notify the Race Director ASAP at the finish line and they will organise to adjust your time accordingly.

WITHDRAWING FROM THE EVENT Any withdrawal must be at an manned aid station unless you are assisted from the course by the event Emergency First Aid team or another SRF team member. To withdraw at a an aid station 1. Notify an SRF team member that you are withdrawing from the event. 2. Complete and sign the withdrawal form. After you have withdrawn, transport will be arranged for you back to the Event Hub as soon as possible. If you can’t continue to the next aid station, phone the Emergency First Aid team on 1300 663 600 we will arrange to retrieve you.

Runner insurance through ITRA

• Insurance is valid worldwide, for all the ITRA members who are up-to-date with their membership. • Must be an ITRA member (8€/year) Two insurance options: Yearly contract (49€) Temporary contract (39€),one race only • Activities covered by the insurance: running, trail-running, hiking, trekking, bicycle touring and mountain bike, cross-country skiing and snowshoe hiking. More information

2020 EVENT GUIDE 27

SRF10 SUNDAY NOV 22

START

FROM 6.00AM

MANDATORY GEAR • Mobile phone in working order with fully charged battery and working SIM card

9 X GROUPS OF 100 6.00, 6.30, 7.00, 7.30, 8.00, 8.30, 9.00, 9.30, 10.00am

• Compression bandage (minimum dimensions 7.5cm wide x 2.3m long unstretched)

PERFORMANCE EXPECTATIONS

• Water bottles or bladders, 500ml capacity

There are no cut-off times for the SRF10. A 3 hour time frame is anticipated for most participants to complete the course.

• Race number

RECOMMENDED

Elevation: 220m

• Personal hand sanitiser

The SRF10 course skirts around the eastern and northern lower slopes of Mt Stromlo with the final few kilometres being a descent back down to the event hub and the finish line.

• Collapsible cup

Made up of several undulating climbs and stretches of wide trail totalling 220m vertical gain, this course is suitable for runners of all levels and has no cut-off time. The SRF10 course provides some beautiful district views of Canberra and the Brindabella Ranges not usually appreciated at street level.

• Cap or sun hat

• Anti-chafe body glide / body lubricant • Sunscreen

• Favourite race food • More substantial personal first aid kit, blister care, any specific medications

Runners can expect the course will be well marshalled and marked to ensure they can run carefree and enjoy the race without worry of navigation.

BASIC FIRST AID HAND SANITISER

WATER

MANNED HEALTH ADVICE SIGN

FINISH

2020 EVENT GUIDE 29

SRF30 SATURDAY NOV 21

START

FROM 7.00AM

MANDATORY GEAR • Mobile phone in working order with fully charged battery and working SIM card

6 X GROUPS OF 100 7.00, 7.20, 7.40. 8.00, 8.20, 8.40am

• Compression bandage (minimum dimensions 7.5cm wide x 2.3m long unstretched)

PERFORMANCE EXPECTATIONS Runners will need to be trained up to run this event and finish in the 6 hour time limit.

• Water bottles or bladders, 2 litre capacity

Elevation: 750m

• Race number

The SRF30 follows the same track as the SRF10 course, taking in the eastern and northern lower slopes of Mt Stromlo before heading out the back of Stromlo Forest Park and taking in spectacular views looking west to the Brindabella Ranges. Runners make their way up the mountain to conquer “The Mother” aka the top of Mt Stromlo and take in all the glory of the Canberra region at this selfieworthy point. The final few kilometres are a descent back down to the event hub and the finish line. SRF30 consists of multiple rises with one major climb towards the end for a total of 750m vertical gain and is suitable for intermediate runners prepared to be out on course for several hours with a cut-off of 6 hours for this event. Runners can expect the course will be well marshalled and marked to ensure they can run carefree and enjoy the race without worry of navigation.

• Food bars / portions

• Personal hand sanitiser

BASIC FIRST AID

• Collapsible cup • Anti-chafe body glide / body lubricant

HAND SANITISER

• Sunscreen

WATER

• Cap or sun hat

HAMMER ELECTROLYTES

• Favourite race food • More substantial personal first aid kit, blister care, any specific medications

PACKET FOOD

MANNED HEALTH ADVICE SIGN

15KM

ADVANCED FIRST AID

RECOMMENDED

25KM

FINISH

2020 EVENT GUIDE 31

Our finish lines may not be in clear view, but that doesnâ&#x20AC;&#x2122;t mean we throw in the towel. When motivation is lacking, or a goal seems unattainable, reach out to your community.

They remind you why you are here. Why you put in the work, day after day. Together, you can lead the way through the unknown, carving a path for others to believe. Keep chasing.

2020 EVENT GUIDE 33

SRF50 SATURDAY NOV 21

10.5KM

START

20.4KM

FROM 6.00AM 3 X GROUPS OF 100 6.00, 6.20, 6.40am ADVANCED FIRST AID BASIC FIRST AID HAND SANITISER

WATER HAMMER ELECTROLYTES PACKET FOOD

MANNED HEALTH ADVICE SIGN

35.2KM

45KM

FINISH

2020 EVENT GUIDE 35

PERFORMANCE EXPECTATIONS Runners are expected to be adequately trained to participate in this event and finish in the 9.5 hours time limit. There is a welfare check and cut off time at the 20km event hub aid station of 3.5hrs. Runners coming in after this point will not be able to complete the remaining 30km course. Elevation: 960m SRF50 returns to the National Arboretum with the first 20km of the race being a scenic loop which travels east along the Molonglo River and climbs through the National Arboretum to the top of Dairy Farmers hill, providing a stunning view of Canberra and Lake Burley Griffin, before returning through pine forests back to the main event hub. The next 30km follows the same track as the SRF30 course, taking in the eastern and northern lower slopes of Mt Stromlo before heading out the back of Stromlo Forest Park and taking in spectacular views looking west to the Brindabella Ranges. Runners make their way up the mountain to conquer “The Mother” aka the top of Mt Stromlo and take in all the glory of the Canberra region at this selfie-worthy point. The final few kilometres are a descent back down to the event hub and the finish line. SRF50 consist of stretches of relatively flat ground with numerous rises and two major climbs for a total of 960m vertical gain and is suitable for intermediate/advanced runners prepared to be out on course for a several hours with a cut-off of 9.5 hours for this event.

Runners can expect the course will be well marshalled and marked to ensure they can run carefree and enjoy the race without worry of navigation.

BAG DROP Runners can choose to leave bags at an un-attended tent next to the 20.4km aid station in the event hub. Please do not leave valuables in this bag.

TOILET There will be a single portaloo at the 20.4km aid station. Additional toilets are located inside the event hub.

MANDATORY GEAR • Mobile phone in working order with fully charged battery and working SIM card • Compression bandage (minimum dimensions 7.5cm wide x 2.3m long unstretched) • Water bottles or bladders, 2 litre capacity • Food bars /portions • Race number

RECOMMENDED • Personal hand sanitiser • Collapsible cup • Anti-chafe body glide / body lubricant • Sunscreen • Cap or sun hat • Favourite race food • More substantial personal first aid kit, blister care, any specific medications

SRF30 & SRF50 Age Categories for SRF30 & SRF50: • 18 – 29yrs • 30 – 39yrs • 40 – 49yrs • 50 – 59yrs • 60+

PRIZES Top 3 male and female finishers overall in each course will be awarded.

E. COMM G A

. COM M E AG

• 60+

E. COUR

• 50 – 59yrs

- SINCE 2009 -

ITY. STREN

10 - SINCE 2009 -

E. COUR

• 40 – 49yrs

H. RESIL IE GT

• 30 – 39yrs

- SINCE 2009 -

• 18 – 29yrs

• 15 – 17yrs

E. COUR

• Under 14yrs

H. RESI L I GT E

Age Categories for SRF10:

Y. STRE T I N UN

ITY. STREN H. RESIL IE GT

SRF10