2017 PALM100 Ultras
March 18th, 2017
Run Your 1st or Your 100th ULTRAMARATHON at Deerfield Beach!
Leave Winter Behind!
Race at the Beach; Party at the Beach!
PALM100 Ultras at the Beach
The course is along A1A from Deerfield Beach Pavillion to the Boynton Beach Inlet
It's exactly 16 miles one way, so....
Individual 50 Kilometer ( 32 Mile Race )
Deerfield Beach to Ocean Ridge & back
Individual 100 Kilometer ( 64 Mile Race )
Deerfield Beach to Ocean Ridge & back ( 2 Loops )
2017 Web Site Updates in Progress, Check back often.
Sunny and warm is the likely scenario in March in South Florida. Average high temperature in March is 79 degrees; low is 62 degrees, but it has been hotter than that on race day in previous years. The heat can be a challenging factor for the unprepared, especially if accompanied by high humidity. To minimize the impact of the heat and intensity of the sun, insure adequate fluid and salt/mineral intake, and sufficient nutrition before, during and after the race. Consider using ice in hats or neck bandanas liberally to keep cool. If it is particularly hot, begin using ice before becoming overheated. The primary reasons for people not completing our races are overwhelmingly heat related. Train and plan accordingly
Nourishing your body:
Adequate hydration and nutrition intake during the race, and in preparation for it, are vital to a strong effort. This includes replenishing salts and minerals lost through sweat by taking an electrolyte product like Hammer Nutrition's "Endurolytes", designed for this purpose. Most runners know to hydrate during a race, but caloric intake is equally important in a race that extends over long hours. There is plenty of published literature on the subject that will provide solid advice based upon your weight, age, sex and event conditions. As a general guideline, most people should aim for 200-300 calories per hour. Be sure not to experiment with new foods or drinks on the course. Practice using the foods, drinks and supplements you will use during the event so you know what works and what doesn't. Creating digestive issues for yourself in the middle of a 100-mile relay or ultra-distance individual race is not a good idea! [Return to TOP]
Care of your feet:
Proper care of the feet includes selection of shoes and socks and such decisions as whether or not you will tape your feet to minimize blisters. Highly recommended for your consideration is the book, "FIXING YOUR FEET", by John Vonhof. There is no single "best practice" recommended here, but there are many good options and advice from which to choose. Proper taping of feet and toes is covered, including specific tapes and adhesives that work. Advice is given related to socks, moisture, keeping out grit and other factors that can cause, or help prevent, blisters. How to treat blisters, should you develop them, is detailed so that you can fix the problem and get back on the road. This book is a great resource for distance runners. Buy it at your favorite running store
I. Safety for runners, race volunteers and the public is fundamental and drives most of the rules that follow. (Stay alert! When running on road shoulders, you will be sharing the road with bicycles, vehicular traffic and other runners.) Respect for the environment and the privacy and property of people who live along the race route round out these rules. Everyone will be expected to take each of them seriously and to display courtesy, good taste and sportsmanship at all times. Leave no footprint behind; carry all trash and recyclables with you and dispose of appropriately. Race marshals will be on the route to assist runners. Thanks for your understanding and cooperation.
II. The vast majority of the PALM100 will be run on bike paths or sidewalks. These may be located on either side of the roadway. Running must be on bike paths or sidewalks and not in the roadway where such paths exist. The Route Map & Notes will specify which sidewalks are to be used during the race. Signage will also be in place and volunteers deployed in strategic locations, however it's th runners responsibility to know where they are running. In those areas of the course where running is on the road shoulder or on the road, itself, racers MUST RUN on the side of the road FACING TRAFFIC. THIS IS A VITAL SAFETY MEASURE. Any infraction will receive a 10 minute time penalty; multiple or flagrant penalties will result in disqualification. Follow the rules. Violating them because someone else did is not an excuse. Do not simply follow runners ahead of you unless you know they are in the right place. No exceptions.
III. Remember, at all times and in all situations, safety is most important. This applies to racers, volunteers, staff, and the general public. The roads are not closed for this event and are quite busy with tourist and local traffic. Always look both ways and listen before crossing the road. Unnecessary road crossings by runners should be minimized.
VI. A1A is a very heavily traveled road on weekends, with a bike lane almost all the way to Boynton, it's a favorite for LARGE groups of bikes from point south of here to ride this road. ( when they go by the'll sound like a swarm of bee's. ) Please be cautious and considerate of these groups in the early hours of the morning!
RACER RULES AND REQUIREMENTS:
I.Packet Pick-up & Pre-Race Meeting:
Packet Pick Up will open at 5:00am till 6:15am
At 5:45 am for the 100K & 6:15 am for the 50K, there will be a mandatory meeting for all individual runners.
It is suggested that you swing by the Start/Finish line and get your packet, Then go park in the Parking Garage! ( There are about 20 parking spots at the start line at $4+ an hour, but they only let you pay up to 3 hrs at a time, and they ticket heavily in this lot )
II. Race Start:
On race morning, all individual competitors must be at the race meeting 15 minutes prior to your race start. Bags can be left at the Start for after the race. There are two sets of bathrooms and several outside beach showers right around the finish line.
The race start(s) will be as follows;
6:00 AM 100 K
6:30 AM 50 K
All Races will start from the same start location. There will be a timing mat at the Boynton Inlet park that you'll have to cross, before heading back.
At the Inlet there are bathrooms, picnic shelters, picnic tables, water fountains and at the inlet, a drink vending machine with several types of drinks ( Poweraide, several types of soda, water..etc bring dry bills if you plan on using the drink machine ) While there is plenty of parking at the inlet, most weekends it maxes out and the police stop letting people in. There is another smaller park on the other side of the bridge that may still be open! Along the course you'll pass several parks with bathrooms and water fountains...see the map below.
III. Race In Progress–Runner:
(A) The race number must be worn on the front of the body, VISIBLE at all times during the race. If not visible, race officials will stop the runner until the number is properly affixed. Time penalties of 10 minutes for non-compliance may also be imposed.
(B) Runners must progress under their own power without any type of physical assistance. Runners may not use walking sticks, ski poles, or the like.
(C) So-called "cooling vests" or other types of artificial / technological cooling systems may not be worn or utilized by race entrants. Use of ice bandanas and the like are acceptable and encouraged.
(D) After 6:00 PM if still on the course, racers must wear a reflective vest, reflective belt or similar reflective material facing in all four directions, as well as blinking LED lights facing front and rear. RUNNERS WILL NOT BE ALLOWED TO CONTINUE THE RACE IF NOT WEARING THIS REQUIRED SAFETY GEAR. Racers are encouraged, but not required, to wear reflective material during the day as well. Night-time gear may be bought at most local running stores.
(E) Cell phones: Racers will be permitted to carry cell phones; these should be used primarily for emergency and logistical purposes.
(F) Headphones, ear-phones, i-Pods and the like: These devices can impede the ability to hear the runner's surroundings and are, therefore, a potential safety hazard. For safety reasons, such equipment is discouraged on the course.
IV. Individual races:
This is a fully supported race for the individual races. Crew support will NOT be allowed except at aid stations, and will be strictly enforced. After 6:00 PM, pacers will be allowed to accompany the active runner, but must adhere to the same rules as racers regarding required reflective gear and blinking lights. Pacers must be running or walking only. Bicycles, skateboards, etc., are not allowed.
V. Check-in Stations and Cut-off times:
(A) Individual 100 kilometer race:
Competitors will be required to check-in at each aid station along the route as shown in the race mapbook. Runners will have 16 hours to complete the race, but must also meet specific cut-off times at each station. Stations will be placed at approximately 3 to 5 mile intervals. These will offer water, ice, sport and/or soft drinks, electrolyte replacement tablets or drinks, snacks and runner food.
(B) Individual 50 kilometer race:
Competitors will be required to check-in at each aid station along the route as shown in the race mapbook. Runners will have 10 hours to complete the race, but must also meet specific cut-off times at each station. Stations will be placed at approximately 3 to 5 mile intervals. These will offer water, ice, sport and/or soft drinks, electrolyte replacement tablets or drinks, snacks and runner food.
NOTE: ALL RULES WILL BE STRICTLY ENFORCED!
Parks along the route
An example of one of the section without a sidewalk, but with plenty of soft run-able shoulder.