Dear John

Race Number 93

Your entry for this year’s race has been accepted, I hope that all your preparations are going according to plan.

Registration is from 21:30hrs 20th June – 00:30hrs on 21st June at St Joseph’s Church Hall (across the road from Milngavie Railway Station). Start is at 01:00 21st June. Please leave plenty of time to register, it is advised to register early then you can relax before the start. You will be weighed as you register. You will be tagged, sign a waiver, pick up race goodie bag (including a race garment): You will also be able to collect any prepaid race merchandise (some limited merchandise will be available for sale on the night), leave a drop off bag for use at Inversnaid and update any changes to you support details:

Finish at Fort William Leisure Centre

Please note, you will be able to shower and change at the leisure centre. However you are not allowed to sleep on the floor at the leisure centre (fire regulations). If you require more comfort to recover in other than your vehicle, you may wish to consider finding accommodation in Fort William.

Enclosed is a copy of the main race rules, information, order form, support crew info sheet, along with a list detailing suggested equipment and clothing that you require.

Please complete the support crew info and race merchandise requirements and return it to me by 17th May 2008. REMEMBER THAT MOTORISED BACK UP IS A REQUIRED CONDITION FOR ENTRY! No one will be allowed to participate without motorised back up.

This event is a serious undertaking with differing terrain, possible complete extremes of weather and the most difficult sections at the end in the hours of darkness.

DO NOT UNDERESTIMATE IT! 

Any decisions made on the day by the organisers will be for your own safety.

If you have any questions or worries about any aspect of this years’ event do not hesitate to contact me. Please remember to complete the support crew information slip. If I have not received this information by 17^th May I will assume that you have withdrawn from race and will offer your place to another runner! If you are not sure of hire car details/whatever fill in what you can and update me later, at registration if necessary.

Thank you for your time

Dario Melaragni  Race Co-ordinator

Good luck and enjoy your run

Scottish Athletics Permit

The Race is run under permit from Scottish Athletics. This means that we must abide by their rules (in addition to any race rules) and conditions. The two main areas concerning these rules that I must draw your attention to are safety and pacing.

Safety- The race is run under hill running rules. If you are not familiar with these contact Scottish Athletics and read up on them. You to required carry mandatory equipment.

In a few earlier races (1994, 1999, 2005) dangerous weather conditions have resulted in the race being stopped during the latter stages. This has only been done as a last resort to prevent loss of life, which is of course more valuable than any ‘race’. In 2005 of the 4 people were hospitalised with EAH, see medical Guidance. So far we have avoided fatalities because of the standard of runners, safety rules & pure LUCK!

We try to use common sense, early on in the race, with fine conditions we are not as strict on what you carry, however after halfway and during bad weather we expect you to carry all the equipment, and from the start if need be! Your support crew is vital and I will cover this later:

Pacing- This is a tough event for tough runners, if you cannot run for 50 miles without pacing you should not be in this race: Pacing is not allowed under Scottish Athletics rules, however the nature of this race differs from most. Therefore (again using common sense! If a support runner has met a runner to check his progress he can return to the vehicle with the runner provided it is for a short distance (mile or so) but don’t abuse this, no one is allowed to have a non entrant with them before Auchentyre Farm. After that slower runners (those that are not in the top 10 or within 4 hours of the leader) may be accompanied: After 10pm (when a runner leaves a checkpoint) they must have someone with them until they reach Glen Nevis for safety reasons.

Number Tags

At Registration you will be tagged with a silicone bracelet. While you wear this you are under race control. It can only be remove by a race official. When you reach the finish it will be cut off, if you withdraw for any reason its removal signals your release from race control: Therefore if for any reason you withdraw between checkpoints you must report to the next checkpoint (the previous one may have already closed) and have the tag removed by a marshal: If you require any advice on what action you should take you must contact race control.

Pre race withdrawal- If for any reason you know you will be unable to run, please contact me ASAP as this helps with the race administration. Also it will allow someone to take your place, I will roll over £50 of 2008 fee towards 2009 fee should you enter.

Route

The route is well marked and providing you look out for the thistle mark on the brown signposts it is difficult to go astray. If you are not familiar with the route you should carry a Harvey West Highland Way Map. If it is found that you have gained an advantage by getting lost and taking a shortcut, this will lead to disqualification. This happened to runners in the past, Be Warned!

Food

This is a very individual area, each runner knows his own body best and what suits him when and where.  Believe me over the years every possible food has been eaten by all the different runners.  Make sure you have enough of what you like!   Fluid is very important and each runner should drink to thirst, undertake prior self-testing. It is advised to have an emergency chocolate supply!

Pre race briefing – at 00.30 21^st June in St Josephs Church Hall, Only the runner and ONE crew member should attend to allow enough room in the hall for the briefing.

Prize-giving – is at noon on the 22^nd June at the Nevis Centre. It is a memorable experience, if you cannot attend please collect your finishers goblet when you complete the race. Apart from the usual prizes there will only be Supervet prizes for veteran men and women.

Rules

• Runners have 35 hours to run, jog, walk, or crawl from Milngavie following the West Highland Way to Fort William Leisure Centre.
• If runners are unfamiliar with the route they must carry their Harvey map at all stages. Any deviation from the route may lead to disqualification.
• They must pass through the checkpoints within the stated time limits.
• They must carry any items that the Race Director states may be need for their safety.
• Any runner leaving Kingshouse or Kinlochleven after 22:00hrs must be 'paired up' with another runner or a member of their Back Up crew
• This is a SAL permitted race under hill race rules, thus no walking sticks/poles or other aids are permitted.
• No pacing is allowed for any of the leading runners. Slower runners may be paced after halfway.
• Any runner who in the opinion of the Race Director, Marshall or Medic is regarded as unfit to continue will be withdrawn from the race. THEIR DECISION IS FINAL.
• You must have motorized back up consisting of at least two people, one of which must be capable to accompany you during the last two stages as required.
• You must SIGN in & out with the Marshall at each Checkpoint.
• Your crew must meet you at each Checkpoint.
• It is your Back Up's responsibility to ensure your safety between Checkpoints.
• Your Back Up must be prepared to look for you if you do not Check in at a Checkpoint. they should be equipped with, map, compass, torch, food and clothing for their runner.
• In bad weather all runners may have to 'Pair Up' at any stage at the discretion of the Race director, BE PREPARED!

Rules may be added if and when circumstances arise – it is for your own safety!

 EQUIPMENT

Items marked with * are mandatory!   Depending on race day conditions these items may need to be carried all stages.  However, from Bridge of Orchy onwards they must be carried at all times, along with emergency food rations.

The above list is only items that are recommended, in my opinion it would be foolish not to consider each item or indeed to add to the list.

                Checkpoints                  Distance   Time limit         Map Ref

Balmaha – Big public carpark at visitors centre, This is just a time check to make sure you are within 5 hours, a moving marshal will follow the last runner from start to finish ensuring safety and that the correct pace is followed to make the time limits at each checkpoint.

Rowardennan – front of carpark at visitors centre.

**Inversnaid - It is not advised for support crews to attempt to meet their runner at Inversnaid.

 T.S.A.R.T will have water and first aid stations at Inversnaid, At registration you may leave a small (clearly numbered) bag with some food/spare clothing that will be made available to you at Inversnaid, please note it will not be possible to return any items left at Inversnaid.

Auchentyre Farm – just at /near reception area for Wigwams.

Bridge of Orchy – just on west side of bridge. (use the Sport Scotland car pard a few yards south of the hotel).

Kingshouse – Hotel carpark.

Kinlochleven – Checkpoint at the health centre, support crews can use the kitchen facilities to prepare food for their runner. (Thank you to Dr Chris Ellis and his team for their generosity).

Lundavra – At access point to WHW (approx 141.4K on Harvey Map). About 50m up a track from Lundavra Road (4 miles from crossing cattle grid as you leave Fort William).

You must report to the Marshall at each checkpoint and be weighted. State if you are stopping for a rest, continuing immediately or withdrawing from the race. If you are resting for more than 5 minutes you must sign out of the checkpoint with the Marshall confirming that you are continuing with the race. Failure to comply may result in your disqualification.

Support Crew

This is a team event! The team consists of the runner and their support crew. No matter how good, fast, or tough the runners are, they will not finish without the care and attention of their crew, they are your lifeline! Your crew is responsible for your welfare at all times. If you are more than 15 minutes later than the time your crew expects you to arrive at a checkpoint/crewing point your crew should be alert and start to walk back over the route to find you. In the later stages of the race or in bad weather (most years!), finding you quickly may save your life!  You safety is the responsibility of your support crew: (see guide).

Support Vehicle – In the runner’s Goodie bag you will find a magnetic race logo, to be displayed on rear of vehicle. This means that both race officials and other support teams should easily identify each other’s vehicles. Please only one vehicle per runner at any one time.

Crews should also make sure that the runner is following the correct route if they are unsure of route. A good example is between Balmaha and Rowardennan where the track often joins and leaves the road.

Weighed – You will be weighted for medical reasons, at registration, at Rowardennan, Auchtertyre Farm, Kinlochleven and at the finish.

Race Merchandise

Remember that you will be given a race garment (different to general race merchandise) and a special edition race VisorBuff in your goodybag. (Race Buffs original non visor are available in 2008 rainbow colours for £11 at registration or by mail order £12 on race website).

However there is an order form included with this mailing giving you an opportunity to order a range of race clothing at competitive prices. There may be a limited supply for sale at registration however in the last three years we have always sold out of all stock before the race has started, it is advised to pre order now to avoid disappointment.

This should be returned to me along with your crew entry details by 17th May 2008. If you will not know your vehicle detail until race day, let me know what information you have and update the information outstanding asap or at the latest, registration.

Race Website

This is a great resource for lots of different information on a wide variety of aspects of the race and the route. The race forum is a great place to discuss problems questions or training.

Finally, you will already have put a tremendous amount of time, money, training, blood, sweat and tears in to your adventure in June. If you have any questions or worries, ask for the answer or advice, this may be your only attempt at this event, you owe it to yourself, friends and family to get the most out of it, if in doubt , ASK! Also remember to complete the support crew slip below!

Dario Melaragni  Race Co-ordinator

Notes for Support teams

(this is a guide that was written by a crew with 10 years experience)

This is not meant to be a series of hard and fast rules of what a back-up team for a West Highland Way runner should do but a guide. Every runner is different but there are basics which all supporting teams should recognise.

As a member of a back-up team for a runner competing in the West Highland Way Race your duties start long before race day. First you must check with your runner exactly what he expects of you. These requirements can come under three headings:

Navigation

It is reasonable to assume that the runner knows the way or at least has a Harvey West Highland Way map…if he or she doesn’t then they shouldn’t be taking part! However the back-up teams need to know the way and a bit more as well. They must know the best ways of getting to the runner’s chosen stopping points and the race checkpoints—these may not always be car accessible so at least one member of the crew must know the closest car parking area giving the team enough time to reach the stopping point before the runner gets there. You’d be surprised how often a back-up team has missed their runner simply by mistiming. The consequences for the runner could be serious.

With this in mind it’s probably worthwhile taking the trouble to drive the route and check all timings, car parking areas and shortcuts before the event. Make a note of the approximate time you expect the runner to reach each checkpoint and always err on the side of caution ie be there before you expect the runner.

Clothing and equipment

Weather during the race can be extremely variable so changes of clothing from top to bottom including footwear are essential. And don’t forget some warmer gear. The night time temperatures at altitude can be decidedly chilly so for these stretches sweatshirts and long running trousers should be considered.

One runner who has done the race many times has 12 T-shirts, eight pairs of running shoes, three rain tops, hat, gloves and sun-tan lotion with his back-up team and has used the lot in one day!

Insect repellent is a must as is some form of ointment such as Vaseline to ease chafing. And don’t forget the Elastoplast. A reliable watch is another essential item. Bad news if you miss the runner because your watch needs a new battery! And talking of batteries, make sure your torch has spares.

Food and drink

Carry plenty of drink to stock up your runner’s water (or whatever) bottle and insist that they take it. The runner may say he (or she) doesn’t need it but nag until they agree…it could make the difference between making it to the finish line or not.

Monitor their food intake carefully. Too much could be as unfortunate as too little and make sure the diet has a good balance of protein and carbohydrate with plenty of sugar for energy

Finally….All back-up teams carry a considerable responsibility: their runner’s safety and well-being. It has been said that you have to be a bit crazy to enter the West Highland Way Race but the back-up teams must remain completely sane and exercise common sense throughout the whole period of the race.

It is essential that at least one of the crew is a runner to accompany the participant on the last two stages of the race as required by the race organisers. At this stage even the best and fittest can experience some disorientation and possible giddiness. So it’s nice if they have someone to “hold their hand” for the last few miles.

Suggested support points can be found at the race website in the support crews section.