Stromlo Running Festival 2019 Event Guide

Sunday November 24th

2019 EVENT GUIDE 2019 EVENT GUIDE

1

2

CONTENTS Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Save these numbers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Event schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 About Stromlo Forest Park . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Travelling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Parking. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Event hub map . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Participant identification . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Registration (race pack collection) . . . . . . . . . . . . . . . . . 10 Trail running race values . . . . . . . . . . . . . . . . . . . . . . . . . . 14 The rules . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Course markings. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Running etiquette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Leave no trace . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 SRF is cup free . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 First aid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Withdrawing from the event . . . . . . . . . . . . . . . . . . . . . . . 21 Insurance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 SRF10. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 SRF30. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 SRF50. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 2.5Km kids. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Categories and awards. . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Race results . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Acknowledgment, release and indemnity . . . . . . . . . . . 32 Save the date SRF2020. . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Engage ď‚‚ ď‚ƒ @StromloRunningFestival #SRF2019 #stromlorunningfestival

2019 EVENT GUIDE

3

Welcome Welcome to Stromlo Running Festival 2019!

Thank you for supporting Stromlo Running Festival (SRF) with your participation in this, our 10th anniversary year. We are so thrilled to be continuing the tradition of celebrating the strength, resilience and courage of our community. We are humbled by the overwhelming response of a sell-out event and share your excitement and passion for SRF, trail running, and our great capital city, Canberra.

A warm welcome back to all our returning runners plus big high-fives to our new runners (there are many!). When you’re out running on the day, spare a moment to look up, take it all in, and don’t forget to smile - it’s infectious.

A special mention to our wonderful event team, which is made up of dozens of volunteers that are so generously giving their time and energy to make this event the best it can be. We couldn’t do it without you!

A quick note on rubbish. Stromlo Forest Park is a waste free zone with no bins, please take all rubbish with you. This is also our first year we are not using disposable cups at aid stations, which means byo cup.

On a more serious note, please take some time to prepare for your race, in particular gear. Late November can be particularly warm which means heat/snakes and while the course will be well marked and marshalled please ensure you carry all mandatory items. This is for your own safety and the safety of others should we need to contact you in an emergency (or vice versa).

Random gear checks will be taking place and failure to have items will result in a time penalty or disqualification.

Lastly, have fun! This is good, great for us even.

Remember that we run (and walk) because we can, we are privileged to be able to do so and have a wonderful facility like Stromlo Forest Park to gather and do it in.

All the best and catch you on race day, Mel

4

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

EVENT SCHEDULE Race Eve: Saturday 23rd November 2019 2.00pm:

Camping opens

4:30pm:

Registration check in starts

6:30pm:

Registration check in finishes

10.00pm: Camping access closes

Race Day: Sunday 24th November 2019 5.00am:

SRF50 check in begins

5.45am:

SRF50 check in closes

5.55am:

SRF50 Marshalling and runners brief

PLEASE ALLOW AMPLE TIME TO ARRIVE, CHECK IN AND PREPARE FOR YOUR RACE

6.00am: SRF50 start 6.05am:

SRF30 check in begins

6.45am:

SRF30 check in closes

6.55am:

SRF30 Marshalling and runners brief

7.00am: SRF30 start 7.05am:

SRF10 / 2.5 kids check in begins

8.45am:

SRF10 check in closes

8.55am:

SRF10 Marshalling and runners brief

9.00am: SRF10 start 9.15am

2.5km Kkds check in closes

9.20am:

2.5km kids marshalling and runners brief

9.30am: 2.5km kids start 11.00am: Presentations for 2.5/10/30/50 12.00pm onwards: After race fun at Handlebar Cafe (on-site) NB: PRIZE PRESENTATIONS – Runners must be at prize presentations to collect their awards. We cannot post awards out.

Presentations may be held earlier than the scheduled times if all prize categories are filled prior to the scheduled time.

2019 EVENT GUIDE

5

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

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 unware 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.

• 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.



6

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

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.

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.

Where possible...

 CARPOOL

 SCHEDULE A DROP OFF/PICK UP

2019 EVENT GUIDE

7

MAIN PARKING FOOD - DRINK PICNIC AREA

AFTER RACE FUN

Drop off/Pick up HANDLEBAR CAFE

REGISTRATION



HQ START/ FINISH

PLAYGROUND PORT-ALOOS

CAMPING KIDS START

8

CARAVANS

D

Dave McInnes Rd STAFF/CAMP PARKING

2019 EVENT GUIDE

9

PARTICIPANT IDENTIFICATION

REGISTRATION

All bibs are to be attached on the front of your outermost garment.

Collection schedule

(RACE PACK COLLECTION)

Saturday 23 November • 4:30pm - 6.:30pm: all courses

10KM 2019

1234 FIRST NAME

stromlo.com.au

Sunday 24 November • 5.00am - 5:45am: SRF50 • 6:05am - 6:45am: SRF30 • 7:05am - 8:45am: SRF10 • 7:05am - 9:15am: 2.5km Kids

What you’ll receive

30KM 2019

1234 FIRST NAME

• Race number bib with attached timing tag on back • Safety pins to attach • If you entered before 11.59pm on Sept 15th, your free event shirt • Any pre-ordered items i.e. singlet or visor NB: pre-purchased RUNCUPS will be available for pick up at registration.

stromlo.com.au

Gear checks

50KM 2019

1234 FIRST NAME

stromlo.com.au

2.5KM 2019

1234 FIRST NAME

stromlo.com.au

10

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. You may be asked to present certain items at registration or on course. Failure to produce an item may result in disqualification or time penalty.

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

 SOLD OUT!

TOTO BRING BRING YOU YOU THETHE BEST BEST RECO REC

SPORTS CHIRO

TO BRING YOU THE BEST RECOV

SRF Recovery Tent

Sports Chiro Australia (SCA) is a national non-for-profit, sports Sports Chiro Australia (SCA) is a chiropractic clinical interest group of national non-for-profit, sports the Australian Chiropractors Association. SCA are involved in achiropractic clinical interest group of SRF has partnered vastly multiplying amount of the Australian Chiropractors with Sports Chiro sporting events across the Association. SCA are involved in a Australia state to provide community, and national level, runners with FREE team of vastly multiplying amount of utilising a professional race interested day recovery & sports chiropractors as sporting events across the treatment services. the main recovery and treatmentcommunity, state and national level, Sports Chiro Australia (SCA) is providers.

SCA has a strong focus on a national non-for-profit, sports utilising a professional team of providing conservative care to help chiropractic clinical interest group of the Australian Chiropractors improve athlete’s recovery time,sports interested chiropractors as Association. SCA are involved in a vastly multiplying amount help performance optimisation and the main recovery and treatment of sporting events across the rehabilitation techniques. community, state and national providers. SCA has a strong focus on level, utilising a professional team of sports interested chiropractors as the main recovery and treatment providers. SCA has a strong focus on providing conservative care to help improve athlete’s recovery time, help performance optimisation and rehabilitation techniques.

opractors utilise a wide SCA chiropractors utilise a wide multimodalincluding approach including dal approach • Low force joint manipulation ce joint manipulation • Soft tissue techniques ue techniques • Sports strapping strapping • Sports first aid irst aid• MediRent Recovery Pumps (pictured to the right) nt Recovery Pumps • Rehabilitative strategies + more d to the right) itative strategies + more

providing conservative care to help improve athlete’s recovery time, help performance optimisation and rehabilitation techniques.

SCASCA chiropractors chiropractors utilise utilise a wide a wide SCA chiropractors utilise a wide multimodal multimodal approach approach including including multimodal approach including - Low Low force force joint joint manipulation manipulation -- Low force joint manipulation -Soft-Soft -Soft tissue tissue techniques techniques tissue techniques - Sports Sports strapping strapping -- Sports strapping 2019 EVENT GUIDE - Sports - Sports Sports firstfirst first aidaid aid

11

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

10% OFF

USE CODE:

STROMLO

TRAIL RUNNING RACE VALUES 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

SRF are proud members of the International Trail Running Association (ITRA) and have two certified events in 2019, SRF30 & SRF50.

We share ITRA’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 ony between man 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.

14

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 one’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.

OUTDOOR BOOTCAMP CBR

WODEN @ GARRAN OVAL Mon, Wed, Fri: 6.00-7.00am GUNGAHLIN @ PALMERSTON OVAL Tues, Thurs, Fri: 6.00-7.00am @ GOOD SHEPHERD SCHOOL Mon, Wed, Thurs: 6.00-7.00pm

CONTACT 0408 027 025

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

CENTURYSTRONG.COM.AU

THE RULES 1. 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).

2. All participants must sight and sign at registration the Participant Indemnity that was agreed to as part of their online entry.

3. 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.

4. 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 5. You must not fold, cut or change your race number in any way. It must be worn as is, unfolded.

6. 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.

7. 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.

8. 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.

9. 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.

10. You must carry the mandatory gear as specified in this guide and online.

16

A 30 minute penalty will apply for any (and every) item found missing during any random gear checks and you will not be allowed to continue until the item is replaced. You can expect random gear checks to be made during the race.

11. You must be respectful and courteous to all SRF event team members and follow directions where given.

12. 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.

13. 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.

14. Dogs are not permitted on the course.

15. Smoking is not permitted on the course or at the event hub.

16. You must obey any information signs such as track closures, etc.

17. Non-race participants are not permitted to run with or pace runners.

18. Pacers are not permitted.

19. The event organisers reserve the right to discourage and/or penalise behaviour that is considered unsporting.

20. 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.

21. 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.

22. 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.

23. Have fun.

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.

2019 EVENT GUIDE 17

LEAVE NO TRACE

SRF IS CUP FREE

Rubbish

Important! 2019 SRF is a cup free event.

It should go without saying – 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.

NB: If you see rubbish that is obviously from another runner, 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.

18

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. This is just one of the ways we are working towards minimising waste and our eco footprint.

THERE’S NO EXCUSE FOR SINGLE USE Australian brand OzzieCool is committed to providing options for the replacement of single use plastics, a step towards zero waste and sustainability.

IS A CUP FREE EVENT!

$5.95

BY OZZIECOOL

WHILKES STOCT LAS

Buy your runcup in advance at runcup.com.au & collect from our OzzieCool pop-up on the day at Stromlo.

Reduce waste with the OzzieCool reusable & lightweight silicone hydration cup, easy to scrunch, roll, fold or tuck when not in use. RUNCUPS will be on sale at the event.

Spread the word..make choices as a consumer that impact positively on our environment, ditch single use and make a difference!

www.ozziecool.com.au

2019 EVENT GUIDE 19

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

20

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.

Sports Chiro Australia will be providing a runners recovery tent at the event hub with post-run treatment and services.

Runner insurance through ITRA

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.

• 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

2019 EVENT GUIDE 21

SRF10

5K

START

22

1

2

3

4

5

9.00AM START

• Water bottles or bladders, 500ml capacity

PERFORMANCE EXPECTATIONS

RECOMMENDED

There are no cut-off times for the SRF10.

A 3 hour time frame is anticipated for most participants to complete the course.

• Collapsible cup

• Race number

• Anti-chafe body glide / body lubricant • Sunscreen

Elevation: 220m

• Cap or sun hat

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.

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

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.

GARMIN CONNECT LINK

BASIC FIRST AID

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.

WATER

MANDATORY GEAR

HAMMER ELECTROLYTES

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

LOLLIES

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

MANNED

KM

6

7

8

9

FINISH

2019 EVENT GUIDE 23

SRF30

6.5KM

START

24

1

2

3

4

5

6

7

11.5KM

8

9

10

11

12

1

13

14

15

7.00AM START

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

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

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

Elevation: 750m

• Water bottles or bladders, 2 litre capacity

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.

• Food bars / portions

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.

• Race number

RECOMMENDED

ADVANCED FIRST AID

• Collapsible cup

BASIC FIRST AID

• Anti-chafe body glide / body lubricant

WATER

• Sunscreen • Cap or sun hat

HAMMER ELECTROLYTES

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

LOLLIES

FRUIT

COCA-COLA

GARMIN CONNECT LINK

MANNED

15KM

16

21.3KM

17

18

19

20

21

22

25KM

23

24

25

26

27

28

29

FINISH

2019 EVENT GUIDE 25

SRF50

4.4KM

START

26

2

4

6

10.5KM

8

10

12

20.4KM

15.7KM

14

16

18

20

22

24

2

26

6.00AM START 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 cut off of 5.5 hours at the 26.9km mark.

Elevation: 960m

ADVANCED FIRST AID

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.

BASIC FIRST AID WATER HAMMER ELECTROLYTES LOLLIES

FRUIT

COCA-COLA

Continued on next page...

26.9KM

28

35.2KM

32KM

30

32

34

36

41.3KM

38

40

42

MANNED

45KM

44

46

48

FINISH

2019 EVENT GUIDE 27

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.

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 • 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

GARMIN CONNECT LINK

View from Dairy Farmers Hill, National Arboretum

28

2.5KM KIDS

Available at the finish line (event hub)

9.30AM START PERFORMANCE EXPECTATIONS The 2.5km kids is a gentle grass cross-country course which is suitable for most. Parents and carers are expected to use their discretion when inlcuding their kids for the event.

Younger children must be accompanied by an adult and will receive a timing bib on the day.

ADVANCED FIRST AID

LOLLIES

WATER

FRUIT

HAMMER ELECTROLYTES

MANNED

Elevation: 39m Stromlo Forest Park is home to a fantastic 2.5km grass covered running track. This track is used for cross country runs and a fast and fun flat run. This is the ideal track for youngsters to let loose and enjoy their running experience.

The course will be marked with flags to ensure kids know which way to go. Younger children are able to be accompanied by an adult.

Accompanying adults will need to enter the event and will receive a bib and time but will not be in the running for prizes.

GARMIN CONNECT LINK

2019 EVENT GUIDE 29

STAINLESS STEEL FOAM ROLLER BOTTLE

Assist your recovery, release muscle knots and trigger points with a REVIVE+ foam roller bottle

20%

CODE SRF20 FOR A CART DISCOUNT ozziecool.com.au

Visit us at the OzzieCool pop-up shop at the Stromlo Running Festival for a REVIVE+ demo!

30

www.ozziecool.com.au

2.5 KM 2

2.5 KM 201 1 0 2.5 KM KM 20 201 19 9 10K M2 019 30K 10K M 2M 201 019 9 30K M2 019 5 0 30K KM M 2 201 2.5 019 9 50K MK2M 20 019 19 50K M2 10K 019 M2 019

9

10K 9 201 KM 2.5 019 M2 30K 019 19 M 2M 20 10K 5K 9 .

2 201 019 KM 2 2.5 0KM 5 019 19 M 2M 20 30K 10K 019 M2 10K 019 19 M 2M 20 50K 30K 019 M2 30K 019 M2 50K 019 M2 50K

SRF10

9 19 0 9 9 01 019019 M2 019

019 19 M 2 20 0KM19 0 M2 019 M2 50K2019 0KM

CATEGORIES AND AWARDS Top 3 male and female finishers overall in the SRF10 will be awarded.

Age Categories for SRF10: • Under 14yrs • 15 – 17yrs • 18 – 29yrs • 30 – 39yrs • 40 – 49yrs • 50 – 59yrs • 60+

SRF30 & SRF50 Top 3 male and female finishers overall in the SRF30 & SRF50 will be awarded.

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

Every SRF finisher will receive a special 10 year anniversary medal upon completing their race.

Award presentations will commence per the schedule for all events at approximately 11.00am.

NOTE: Awards will not be shipped out – please ensure you are present for the prize presentation to pick up your prizes.

• 60+

2.5KM KIDS

RACE RESULTS

The top 3 boys and top 3 girls will be awarded as well as first and second place for both boys and girls in the age categories.

Preliminary results will be available approximately 48hrs after the event via stromlorunningfestival.com.au/results/

Age Categories for the 2.5km kids: • U5yrs • 5&6yrs

Any queries should be made directly to our timing partner, Tempus Timing.

• 7&8yrs • 9&10yrs • 11&12yrs • 13&14yrs

2019 EVENT GUIDE 31

Century Strength & Conditioning

ACKNOWLEDGMENT, RELEASE AND INDEMNITY This is an important document which affects your legal rights and obligations. You must read it carefully prior to entering the event. During online entry you ticked a box to confirm you have read and understood this form. Please re-read this form in the few days or weeks prior to the event to make yourself aware of the risks of participating.

In consideration of Century Strength & Conditioning (the “Event Organisers”) accepting my participation in any of the Stromlo Running Festival events to be held at Stromlo Forest Park and the National Arboretum on 24 November 2019 (the “Event”) I agree to this release of claims, waiver of liability and assumption of risk.

1. I understand that participating in the Stromlo Running Festival event is potentially hazardous and that I should not enter and participate unless I am medically able and properly trained.

2. In consideration of the acceptance of this entry, I assume full and complete responsibility for any injury or accident that may occur during the event or while I am on the precincts of the event.

3. I also am aware of and assume all risks associated with participating in the event, including but not limited to falls, contact with other participants, effects of weather, traffic and conditions of the road/trail.

4. I, for myself and my heirs and executors, hereby waive, release and forever discharge the event organisers, sponsors, promoters and each of their agents, representatives, successors and assigns and all other persons associated with the event, for all my liabilities, claims, actions or damages that I may have against them arising out of or in any way connected with my attendance at and participation in the event.

5. I also agree to follow and obey all instructions and directions given by officials, marshals, members of the police, emergency or rescue staff, I understand that this waiver includes any claims with a cause by negligence, the action or inaction of any of the above parties, or otherwise.

6. I hereby grant full permission to any and all of the above parties to use any photographs, video tapes, motion pictures, website images, recordings, and any other record of this event.

7. I understand that in the event that the event course is, in the opinion of the event organisers, unsafe (for example by reason of heavy rain, high winds, bushfires, “acts of god”), organisers may, in their sole discretion, attempt to re-route the course, find an alternative shortened course or cancel the event.

8. Organisers also reserve the right to cancel, re-route or shorten the event for any other reason which may include but is not limited to environmental considerations, terrorism and war.

9. If the event is cancelled, re-routed or shortened, no refund will be made.

10. Due to the scale of the event and travel & commitment involved by competitors, it may not be practical to re-schedule the event to any other weekend. Organisers. I agree that I am responsible for my own medical and ambulance insurance cover.

At registration you will be asked to sight and sign this agreement again.

32

Anywhere Anytime

*

“Love it! Great to get back into this style of training. The App is fantastic, it’s been a game changer for me when I’m staying at home with the kids.”

- Megan, Canberra

  @centurystrongAU

* This offer permits two (2) weeks free access to Century’s Remote Training App and must be redeemed between 15/10/2019 and 31/12/2019. Offer does not apply to existing users with an active program. Sign up must be completed via our website and the promo code must be applied at time of sign up. Can not be redeemed for cash or used in conjunction with any other offer.

2019 EVENT GUIDE 33

 SAVE THE DATE

22 November 2020

34