Sunday 25th February 2018 Start times: 10:00 10k, 12:30 Half Marathon Oulton Park Race Track, Little Budworth, Cheshire CW6 9BW, 01829 760301

This booklet contains important race information, including race numbers, course maps & transition plan.

xtramileevents.com @greattriathlons TriathlonUK xtra_mile_events

Welcome to the ASICS Oulton Park Half Marathon and 10kBoth of these events include the excitement of a mass start, and the thrill of running around the smooth, traffic free tarmac of Oulton Park motor racing track, with plenty of vantage points where family and friends can view your performance and cheer you on!

So, whether you are going for an all-out win, training for the ASICS Greater Manchester Marathon 2018, or are looking for the personal satisfaction of finishing, we hope that you enjoy the event as we intend you to!

ASICS OULTON PARK HALF MARATHON AND 10K Welcome / Timetable / Prizes 2

Thank YouThe ASICS Oulton Park half marathon and 10K is based at Oulton Park Race Track. We are grateful to our sponsors ASICS, Xtra Mile Events crew, marshals and medics for their help in staging this event. Without their support, this event would not be possible.

Category Prize

1st overall male / female £100 worth of ASICS vouchers and a trophy

2nd overall male / female £50 worth of ASICS vouchers and a trophy

3rd overall male / female £25 worth of ASICS vouchers and a trophy

1st male in age categories V35, V40, V45, V50, V55, V60+ £10 ASICS vouchers and a trophy

1st female in age categories V35, V40, V45, V50, V55, V60+ £10 ASICS vouchers and a trophy

Prize List 10K

All finishers will receive a medal and finishers T-shirt. Please attend the prize giving if you have won a category. Prizes will not be sent out in the post. Alternatively, ask a team member to collect your prize on your behalf.

Category Prize

1st overall male / female £100 worth of ASICS vouchers and a trophy

2nd overall male / female £50 worth of ASICS vouchers and a trophy

3rd overall male / female £25 worth of ASICS vouchers and a trophy

1st male in age categories V35, V40, V45, V50, V55, V60+ £10 ASICS vouchers and a trophy

1st female in age categories V35, V40, V45, V50, V55, V60+ £10 ASICS vouchers and a trophy

1st club (top 3 male and female) Trophy

Prize List Half Marathon

Timetable*08:00 – 09.30 Registration for 10k race open in Chequers Restaurant

08:30 Baggage area opens

10:00 10k race starts

10:00 – 12:00 Registration for half marathon open in Chequers Restaurant

11:30 (approx) Last runners complete the 10k course

11:30 Prize giving at Podium for 10k

12:30 Half marathon starts

14:30 Prize giving at Podium for half marathon

15:15 Last runners complete the half marathon course

16:00 Baggage area closes

*Prize giving ceremony timings may be subject to change.

ASICS OULTON PARK HALF MARATHON AND 10K Course map 3

Finish in the pit lane

Half marathon start line

10k start line

Oulton Park Motor Racing Circuit Island CircuitLength: 2.18 miles (3.508 km)Direction: Clockwise

CourseThe map shows the course details. The course length has been officially measured by a member of the British Association of Course Measurers, and the event is licensed by UK Athletics.

For the 10k event, you will need to do just under 3 laps and for the half marathon you will need to complete 6 laps of the track. There will be a marker post at the end of each lap to confirm the distance covered, but it is your responsibility to complete the correct number of laps and you will need to plan for how to do this.

At the end of your 3rd or 6th lap (10k or half marathon respectively) you need to run to the finish down the pit lane.

The finishThe finish arch is in the pit lane adjacent to the race track. You will receive a huge round of applause, your medal and post-race nutrition. You will also collect your free finisher T-shirt from the designated area.

ASICS OULTON PARK HALF MARATHON AND 10K General Info & Race Instructions

Getting to the venueOulton Park Race Track is situated next to Little Budworth and is best accessed from the A54 or the A49. From the north take junction 19 off the M6 and follow the A556 through Northwich towards Chester. From the south leave the M6 at junction 18 and follow the A54.

ParkingThere is ample parking at the venue, as indicated on the map — see page 10.

Registration and Information DeskWe will ask you identifying information at registration in order to collect your race number. If we are not satisfied that you are the person registered for the event, we will ask you to produce photographic ID.

Please write your personal details on the back of the race number, including any medical conditions that our medical team may need to know.

Arrival Time Please arrive in good time for your event. Registration for the 10k is open from 08:00 till 09:30, and for the half marathon from 10:00 till 12:00. You will not be permitted to race if you are not at registration by 12:00. Please register as early as you can; this helps us start the event on time, and gives you the chance to get changed, warm up, and make any other preparations.

Race startThis event uses a ‘mass start’ where all competitors start at once, and seed themselves (quickest at the front) at the start line.

The start line for the 10k and the half marathon is shown on the course map. Allow time to get the start line after registration, particularly for the 10k — it is 700m from the registration area.

You will need to be wearing your race number to gain access to the race course. Please ensure that it is visible for the duration of the event.

Electronic chip timingYour race number has a timing chip built into it, so please do not change or cut down your number after you have collected it from registration. You will receive split times for each lap that you complete – this will also help us to ensure that everybody has completed the correct number of laps.

Changing facilities and baggage storageThere are some changing rooms in the ‘scrutineering toilets’ at the far end of the car park however, we recommend you arrive wearing your race kit.

Baggage storage (which will be manned) is available in the pit garages adjacent to the race track; there is a tear off label on your race number which can be fixed to any bag that you wish to leave. The baggage area opens at 08:30 and will close at 16:00. Please collect any left items by this time.There are toilet facilities inside the Chequers restaurant and there are also toilets outside the pit garages in the main car park.

RefreshmentsChequers Restaurant will be open and will be selling a range of food and drinks.

Local residentsThere is residential accommodation surrounding the venue, and the venue is subject to noise restrictions, so please be quiet to avoid disturbing local residents on a Sunday morning.

SpectatorsSpectators are very welcome to watch this event. Please have a look at the map on the previous page which shows the various viewing points around the track from which to view the race. Do not cross any barriers, fences or enter the competitor’s only area as this can lead to your eviction from the circuit. There is also an activity area for kids. Most importantly — enjoy the event!

Dogs No dogs are permitted onsite at Oulton Park under any circumstances - this restriction also applies to spectator areas and car parks. If you have brought a dog onto the property, you will be asked to remove the dog from the property immediately.

4

ASICS WOULD LIKE TO WISH ALL THE RUNNERS GOOD LUCK TAKING PART AT THE EVENTYou have all done an amazing job training and getting to the start line. To ensure you are prepared for race day check out ASICS’ preparation tips and advice below.

STRETCHING BEFORE A RUNStretching is essential whatever the weather. As well as preparing the muscles you’re about to use it:

• Raises your heart rate • Informs your body and brain via stretch receptor

nerves that you’re about to start exercising, helping to minimise the risk of injury increases the production of adrenaline

QUICK TIPS FOR STRETCHING• Never stretch a cold muscle – you need to get blood

in to it first • Hold stretches for 30 seconds to get the most out

of them • Don’t hurt yourself – stretching should loosen up

your muscles, not be painful • Stay still when you stretch – bouncing or hopping

can cause injury • Stretch after a shower if your muscles are tight –

the hot water can warm the muscle up and help you loosen up before a run

HOW TO AVOID RUNNING INJURIES4 WAYS TO IMPROVE YOUR RUNNING 1. Vary your running routeFor most runners, pavements and roads tend to be the surfaces of choice. But it’s also the hardest and most unforgiving surface. So try to vary where you run to reduce the strain on your body:• Unpaved paths in the park

or nearby forest trail can offer you a more scenic and interesting running route

• Running tracks in your area can also break up your training

• Trail running or mountain running can be a great way to see the sights and give you a more motivating route

Varying your run is not only easier on your feet and legs, but it also breaks the repetitiveness of running and can give you that bit of extra motivation.2. Break the training habitVariation in your training is key. Some runners slip into a set routine of running a particular distance at a certain speed time after time. The easiest way to vary your training is to follow a running schedule.A training plan creates balance and variety with a combination of longer and shorter runs as well as various training types like interval running and pace running. This will gradually add speed and distance to your training which will help you progress further in your running.

Challenge yourself and start a My ASICS training plan 3. Make sure you have the right

running shoesYour running shoes are the only things cushioning your impact with the ground and can minimise your risk of injury.At ASICS, we’ve designed a range of technologies to protect your feet and help absorb the shock of impact:• GEL Cushioning in the heel

and forefoot helps absorb impact shock with each stride

• Adaptive Heel technologies create a personalised fit with the best support for your feet

• Technologies like the Space Trusstic in cooperation with the Dynamic DUOMAX provide you with support and stability during the mid stance of your gait cycle

4. Exercise your feetDoing exercises to strengthen your foot muscles will protect your feet by building up a strong muscular system. It can also improve your performance as your push-off power increases.

ASICS RUNNING ADVICERUNNING RACE DAY EATINGWHAT TO EAT FOR A RUNNING RACE What you eat on the days leading up to an event or on event day itself can impact directly on how you perform. ASICS PRO Team dietician Ruth McKean talks us through techniques for competition day eating.The week before your raceIf you’re taking part in an event such as a marathon, your decision to carbohydrate-load should consider your circumstances, such as:• your current diet• your motivation level• any medical reason for it to be problematic for you to consume a very high carbohydrate dietThere are several strategies which can be used to super-compensate muscle glycogen stores, many which vary in duration, extent of dietary changes and the amount and type of any exercise that is taken during this loading period.

The morning of your raceYour pre-event meal should consider issues such as:• time of the event or events• if you’re prone to stomach discomfort• tried and tested foods• the psychological value of the food • travelling issuesYou should start well hydrated by drinking extra fluid in the days leading up to the events. Effective rehydration during exercise can be enhanced by priming the stomach with a bolus of fluid prior to the event to take advantage of a full stomach of fluid (gastric distension).Whilst water is adequate for shorter events, the use of CHO-electrolyte drinks prior to exercise and during a longer event can assist in meeting fluid levels, CHO and electrolytes and help retain this fluid better than water alone.

During the raceIf you have eaten well in the days leading up to an event lasting 90 minutes or less, you might not need any additional energy during the event.However, in events lasting longer than this it is advised to take some energy in the form of CHO as well as fluid throughout the event. The race eating strategies do not need to be complicated but the foods or fluid must be tried and tested prior to event and should be suitable to get the best optimal strategy for any individual.In sprint events the above advice would differ, in fact, it may be useful to be slightly dehydrated for sprinters before an event or those events that require lifting your body weight such as high jump or long jump. In addition the eating before an event may be different for sprint/explosive type athletes in the carbohydrate content of the diet compared to a sprinter winter training diet.

COOLING DOWN AFTER RUNNING WHY YOU NEED TO COOL DOWNLike warming up, cooling down is an essential part of running. While you might just feel like dropping on the couch after a run, you’ll be thankful later for a proper cool-down, which can reduce muscle stiffness and soreness.Cooling down consists of about 5 to 10 minutes of relaxed jogging or walking at the end of your race or training session. Basically, the more vigorous your running session, the more your body has to cool down.

HERE’S WHY YOU NEED TO INCLUDE COOLING DOWN INTO YOUR TRAINING ROUTINE:PREVENT DIZZINESSThe most important reason for cooling down is that a gentle jog will gradually bring your heart rate back to a resting state. If you just stop running suddenly, the muscles stop but your heart does not adjust as quickly. It will continue to pump blood at a high rate which will pool or collect in the legs, leaving other areas of your body lacking blood, for example your brain. This is why some people feel dizzy after a long run.REDUCING MUSCLE SORENESSA cool-down will also counter the tendency of muscles to tighten after exercise. In many cases it will reduce muscle stiffness after running, more formally known as Delayed Onset Muscle Soreness.

The essentials• Bib number • Timing chip• Race entry information

(location, bib number pick-up, etc.)

• Identification (passport or driving license)

• Money (bring notes not coins)

• Mobile phone• Any prescription

medication

Marathon running gear• Shoes (your best

running shoes for long distances)

• Socks

• Shorts or running tights• Running top• Jacket• Safety pins

(to pin on your bib)• Food for during

the race

Extras (depending on the weather):• Hat• Gloves• Sunglasses• Sunscreen

Before and after the race• Rain coat, poncho or

bin bag for staying dry before the start

• Warm top and bottom for before and after the race

• Drinks and food for after the race

• Towel• Bag for all your gear• Music player and

earphones

Personal care• Vaseline and other

anti-chafing products• Tissues• Band-Aids• Massage oil• Pain relievers

Everyone. Every run. Join the community that helps people get out the door and stick with running forever! Track exercise, set goals, sweat, and see progress along the way. Whether you’re working your way up to tracking a 5K goal or deep into marathon training, use the GPS app trusted by 50 million users and counting.

   

THE HALF MARATHON / 10K CHECKLIST EVERYTHING YOU NEED AT THE START LINE

REACH FOR THE

@optimumnutrition_UK

Optimum Nutrition’s Gold Standard products help your body

prepare, compete, and recover so that you can consistently

perform at your highest level.

ASICS OULTON PARK HALF MARATHON AND 10K General Info & Race Instructions 8

PhotographyAll photos from the event are absolutely free for download-ing. You can enter you race number or surname and all photos of you that you are tagged in will appear on screen. The images will be in high quality to print up to A4 size. Our official photographer is Tim Waterworth Photography. Race photographs will be available to view after the event from the photographs link on the Xtra Mile Events homepage.

Amendment of entry detailsCompetitors must notify the organisers of any corrections to entry details before starting the event. No exceptions will be made afterwards. Contact us via our website, email info@xtramileevents.com, phone the office on 0161 928 6795 or speak to one of the team at the registration desk prior to the start of the event.

First aidFirst aid provision will be at attendance at this event. There will be a first aid point next to the finish line and a mobile ambulance on course.

Water and refreshmentsThere is a water station on the course (see the map). This will be stocked with water only. Refreshments are also available at the end of the event.

Withdrawing partway through the raceIf you withdraw from the event at any stage before the finish then please inform a member of the event team. This is for your own safety and saves us looking for you out on the course!

Timing pointsYour time will be recorded as you pass over the timing mat at the end of each lap and at the finish line.

Social MediaBe part of the action and keep up to date on social media — follow us:

/TriathlonUK @GreatTriathlons xtra_mile_events

ResultsResults will be available live from the Xtra Mile Events website.

Prize givingPlease attend the prize giving if you have won a category. Prize giving will be presented at the Oulton Park podium. Prizes will not be sent out in the post. Alternatively, please ask another member of your club to collect your prize on your behalf. There are age group trophies and a club trophy, in addition to the overall winners. All finishers will receive a medal at the finish line.

Entries on the day On the day entries can be made by cash or card payments. The fee will be £25 for the 10k and £30 for the half marathon.

HeadphonesIn the interest of safety we advise you to wear any ear-phones in one ear only and be aware of others approaching behind you, eg the lead runner cycle (half marathon), medics and course officials. Open ear headphones can be worn.

Please noteThe organiser cannot be held responsible for competitors’ property lost, stolen or damaged before, during or after this event.

And finally …The weather in February can be unpredictable and extremely cold. Please bear this in mind when selecting your clothing for the event and ensure you have the appropriate clothing for the duration of the event.

Check out the local weather forecast here www.metoffice.gov.uk/weather/uk/nw/crewe_forecast_weather.html

Have a great day!!

ASICS OULTON PARK HALF MARATHON AND 10K Venue Plan 9

Pit garages

Pit lane

Adventureplayground

Race trackHalf marathon start line

Finish

Chequers restaurant

Race registration

Start new lap ORrun to the finish line

Entry to track for the 10K start linecompetitors only

10K start line

Winners podiumPrize-giving area

Finish

H2O

Start New Lap OR

10k Start line

Entry to track

for the 10k Start line

Spectator Area

Pit LaneRun to the finish line

Pit Garages“Competitors Only”

First Aid

Winners’ Podium: Prize Giving Area

Event Parking

Chequers Restaurant

Race Registration

Oulton Park Half Marathon & 10k Venue Plan

Race Track

Toilets

Garages 1 - 10 for Spectators

Garage 15/16 – Medical

Garage 17/18 - Massage

Garage 19/20 – Communal Changing

Garage 21/22 - Baggage

Event Parking

12 3 Entry to track

for the Half

Marathon

Start line

Half Marathon Start line

Way in to Oulton Park

Adventure Playground

Entry to track for the Half Marathon start line

Way in to Oulton Park

Spectator area Water

MedicalMassageCommunal changingBaggage

SUNDAY 8 APRIL 2018

FEEL THE AMAZING SUPPORT ON THIS FAST & FLAT COURSE

THIS IS YOUR MARATHON!GREATERMANCHESTERMARATHON.COM • #MANCHESTERMARATHON