Can Lake 50
Late Breaking News
Updated October 2, 2011
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Final News About the 2011 Can Lake 50 Ultras
Please read all of this note. If you have a pacer or handler, please share
this note with them.
1. Packet Pickup - You have three
options. If you are already in the Rochester area on Thursday Oct. 6th until
7pm, you can pick up your packet and tech shirt at Fleet Feet Sports, 2210
Monroe Avenue, Rochester. Fleet Feets Sports Rochester is the presenting
sponsor of the race.
There's the Friday evening Pre-Race Dinner and packet pickup at the Inn on
the Lake 6:30-8:30pm.
And, of course, you can always pickup your packet on race day at the Gym. 50
mile EARLY START only at 5:30-5:45, all regular start 50 mile runners at 6:00 -
6:45 AM and 7:30 - 8:45 AM for all 50k runners.
2. Pre-Race Dinner at the Inn on the Lake
- Free for all registered runners. Added guests (not paid at registration) can
pay at the door with cash or check payable to Ultrarunning Matters. The dinner
will be in the Grand Ballroom. The menu is: Tossed Green Salad, Garlic Bread,
Roasted Potatoes, Manicotti stuffed with ricotta with marinara sause, Chicken
Caccitore, freshly baked Cookies, Coffe & tea service. There will be a photo
slide show of the 2010 race and some special introductions. Follow the
directions on the race website.
3. Driving directions to the Start/Finish
- The directions are changed due to construction and road changes on the Finger
Lakes Community College Campus. Please enter the campus from Lakeshore Drive
and turn Left onto Laker Lane to get to the Athletic Area and the Gym. See the
updated Directions page on the race website.
4. Timing Chip Pickup - You must
pickup your timing chip at the Race Start no later than 5:45 AM for the 6am
EARLY START, 6:45 AM for all regular start 50 milers and 8:45 AM for all 50k
runners. Chip pickup will be near the Start line (cross walk between parking
lot and the Gym). Note: If you have to drop out of the race, be sure to return
your chip to the finish at FLCC. If you fail to return your chip, you will be
billed $110 for a replacement chip.
5. Extra Shirts - There will be some
extra race technical shirts available for purchase ($20 each) at race day check
in and after the race.
6. Drop Bags - Our 11 aid stations
will provide adequate support for your run around the lake. You don't need a
handler or drop bags to be successful in the race. If you have special
nutritional, medical or clothing requirements and don't have a handler, race
personnel will transport personal drop bags to selected aid stations for you
(see Ultra Details or Route Details for locations of aid stations with drop bag
support).
Each bag should be labeled with your bib number and the aid station
location. If they have time, the aid station volunteers will lay out the bags
by bib number so your bag will be easy to find. Drop bags will be returned to
the finish at FLCC by the aid station captain when the aid station closes. The
bags from the early stations should beat you to the finish. The bags from Bare
Hill might not if you run fast enough.
Tips about drop bags... The ideal drop bag would be cheap, small,
weatherproof, easily sealed and easily labeled. You might try a gallon zip lock
freezer bag. Print your bib number and the aid station name on a sheet of paper
with a magic marker and put the sheet inside the bag facing out so it's easily
read. An alternative would be a small coated nylon stuff sack with a
draw-string closure or a small athletic bag with zipper closure. Use a luggage
tag to label it so you can reuse the bag at other races.
7. Handlers - Print out the Race
Handbook for your handler and bring it to the race. Your handler will also find
it helpful to have either a road map of the area or GPS. The Handbook has
addresses and GPS coordinates for each aid station in addition to turn-by-turn
driving directions. Note also the Handbook has specific directions about
parking along the course. The key things to remember are: 1) Don't park on the
shoulder of Rte. 21, Rte. 245 and Middle Road, and 2) Park safely on the right
and walk across the road to handler your runner.
8. Pacers - Don't forget to print out
the Pacer Release on the Registration page and get it signed by your pacer.
Turn in the release at the Pre-Race Dinner or at Race Day Check In. Print out
the Race Handbook for your pacer... he or she has to drive to Vine Valley to
meet you. Your pacer can join you after you complete the Out & Back section.
And remember: No release, no pacer.
9. 50 mile Start - Just in case you
missed it, the 50 mile starts at 7am sharp from the crosswalk in front of the
FLCC Gym. The first mile is different this year. You will run down Laker Lane,
staying on it until the T intersection with Marvin Sands Drive. You turn RIGHT
and go North to Lakeshore and turn left onto the shoulder of Lakeshore. At the
364 traffic light the Canandaigua City Police will provide traffic control as
you cross the intersection and continue on the SIDEWALK along Lakeshore. Please
stay on the sidewalk all the way to the 5 & 20 intersection.
The 50 mile Early Start will be in the dark at 6:00am. You will have a lead
bicycle to follow for the first 2.5 miles or so. Early starters will probably
pass the first two or three aid stations before they open so carry enough drink
and nutrition to be self sufficient for up to 15 miles.
10. 50k Start - The bus to the 50k
start will load starting at 8:45 am and leave no later than 9am. The bus will
arrive at the 50k start at the Naples Boat Launch in plenty of time for runners
to use the portable restrooms and warm up if desired. The 50k will start
promptly at 10am. If you wear extra clothes to the start, bring a drop bag for
them and put it in the box at the start. The race will transport the box with
your stuff back to the finish. Maps to the start will be available for those
with their own ride to the start.
11. Course Marking - The course will
be marked with white paint. Turns will be marked with double arrows, i.e., two
arrows side by side indicating to go straight or turn. Turns will be marked
both before and after the turn. If you go through an intersection and find an X
on the road, go back. You have missed a turn.
12. Mile Marks - Weather permitting,
the first 5 or maybe 10 miles of the 50 mile route will be marked. The last 10
miles (same for both races) will be individually marked counting down to the
finish, i.e., 10, 9, 8, ... 2, 1.
13. Rover Support - Rovers will be out
on the course to monitor the race, ensuring that aid stations are open and
adequately supplied, that course markings are clearly visible and runners are
making good progress around the course. As the fast runners begin finishing,
the rovers increasingly shift their focus to the back of the pack to help the
slower runners finish. If you end up being one of those slower runners, you
will not be alone out on the course.
14. Race Handbook - A complete draft
has been posted. The Handbook has complete driving directions for the course.
Print out a copy for your handler or family members who may be following your
race. A link to the Handbook is on the website home page, on the Ultra Details
page and on Route Details page.
15. Maps and Cue Sheets - Links to
detailed interactive map of the 50 mile is posted on the Route Details page.
The interactive map is at Map My Run.
For those who like to carry a cue sheet (list of distance and direction of
each turn on the course), I have posted printable one-page (PDF) sheets for each
race. The Cue Sheet will be super useful if you use a GPS watch. Links are on
the Route Details page.
16. Bottle and Cell Phone - An ultra
is not a big city marathon. The aid stations are much farther apart and you
will be out in the country most of the time. Carry a water bottle so you can
drink while walking up the bigger hills. The aid station volunteers will refill
it for you.
Carry your cell phone if you have one. If you come upon an emergency, call
911. If you encounter a non-emergency situation that race management should
know about, call the Race Director. You will find the phone number on your bib
label or you can store in on your phone (585-410-0584).
17. Age Standards for both races - The
single age standards give every runner (male or female at any age) an equal
chance to win a gold or silver medal. The Gold standard is roughly equivalent
to a Boston Qualifier in the marathon. The Silver standard is a bit easier to
achieve.
If this will be your first ultra or first 50 miler, you may want to ignore
the medal times and just focus on keeping the pace comfortable so you have
something left for the last few miles of your race.
18. Race Day Weather & Fall Foliage -
Please keep an eye on the weather forecast for race day and be sure to bring the
right apparel for race day conditions. You will find a link to the AccuWeather
forecast for Canandaigua on the Visitor Info page on the race web site.
As of today, the foliage in the Finger Lakes region has just started
changing. Odds are good that the leaves will be at 50% change on race day.
There is a link to the I Love New York Fall Fall Foliage Report on the Visitor
Info page on the race web site.
19. Previewing the 50-Mile Course - If
you get into the Canandaigua area early on Friday and want to check out some f
the course, I recommend you drive the final 19 miles from Middlesex to the
finish at FLCC. That section will be easier and seem faster if you already know
what lies ahead. See the Race Handbook for driving directions.
SPECIAL TIPS FOR THOSE RUNNING THEIR FIRST ULTRA
About half of you will be running your first ultra. Since we started
tracking who is running their first ultra, we've had more than 90% finish. All
of use associated with the race want you to also be successful in your first
ultra. Following are some reminders that could make the difference for you.
A. Don't start too fast! Remember to do your planned walks! This
sounds easy but takes discipline on race day. Walk at least some of every
hill. Walk for a minute every 10 to 15 minutes on the flatter bits.
B. Remember to drink and eat enough! Another thing that sounds easy
but also takes discipline. Carry a water bottle (filled with water or HEED or
whatever you prefer) and sip from the bottle every time you walk. Drink enough
to keep up with your thrist. Grab something to eat at each aid station and
snack while waiting for your bottle to be refilled by the aid station
volunteer. Continue eating while walking out of the aid station. Carry a
couple of gels to have in case you start to bonk between aid stations.
C. Don't get lost! Study the route map before race day. Don't
blindly follow the runners ahead down the wrong road. Be alert for route marking
before and after each turn. Consider carrying the Cue Sheet in a zip lock bag
just in case.
D. Be prepared for race day weather! Start watching the forecast for
Canandaigua now (see the Visitor Info page for current conditions). If
traveling to the race, be sure bring clothing and equipment to also handle
conditions for the day before and after race day. Sometimes fronts come through
earlier or later than forecast or stall over the area.
E. Expect to go through one or more bad patches! You can expect to go
through some ups and downs during the race. Stay calm and trust that it won't
keep getting worse. When you feel tired at 20 miles, don't think about the 30
miles remaining. Instead, just take it one aid staton at a time. And when
that's too hard to contemplate, take it one mile at a time or even one power
pole at a time to get up Bare Hill.
F. When things stop working, try something different! If you become
too tired and/or sore to keep running, then walk for awhile. In a mile or two,
you may find you can run again. If the food you've been eating is no longer
appealing, try something else. If you can't eat while walking, try sitting down
and snacking at the next aid station. The time limits for the race are
generous. If you can keep making forward progress, you should finish.
That's it. If you have questions, don't hesitate to contact me to ask them.
Stay healthy and injury free during your taper for the race. It will be great
to see you on race day.
Tom Perry
Race Director
tperry01@rochester.rr.com
585-410-0584
What's New for 2011!
Thanks to all the runners who replied to the 2010 post-race survey. In December,
the Race Committee went over every comment plus feedback from the
volunteers at each aid station and the finish volunteers. The following changes
reflect our desire to continue to improve the quality of the race.
Four hotels have set aside blocks of rooms for Can Lake 50 runners. All
four are convenient to the start and span the range from high quality to
economical. See the Race Hotels page for details
on the four hotels and how to register for the group rates.
Pre-Race Dinner on Friday evening catered by the Inn on the Lake.
The dinner is free to all registered runners and $10 for
their adult guests and $6 for their 12 & under children.
Course Improvements: More Lake, Less Traffic. The
start/finish location will be in front of the new FLCC Student Center Building this year… easier to find in the dark on race day and eliminating
that pesky final climb at the finish.
The 50 mile start will be slightly different this year. Runners will exit
the campus onto Lakeshore Drive and will have Police support at the intersection
with 364. This change will make the first mile safer.
The middle sections of race route will be changed to add more lakeside running
and reduce the time spent on Rtes 21 and 245. Both the 50K and 50 mile
will have a 1.6 mile out & back section on S Lake Rd in Vine Valley to adjust
the distance of each race. See the Route
Details page on the race website for details and a link to an interactive
course map at MapMyRun.
Routes 21 & 245 and Middle Road will have more “Caution Runners on Road” signs
and restrictions on Support Vehicle parking. The Race Handbook will
indicate safe locations for Support Vehicles to park on those race legs.
Support Vehicles will be prohibited from the out & back section in Vine Valley.
The two ultras will have a combined field limit of 175 runners.
The limit has been set to limit congestion at the aid stations
and the number of support vehicles on the course. The bus to the 50K start
also has a separate capacity limit of 42 runners. Runners who don’t have or need
a bus reservation will be able to provide their own transportation to the 50K
start after checking in at FLCC.
Runners in the 50K will be included in the Age Graded Medal awards.
See the Age Standards page on the race website
for single age target times for Gold and Silver medals. Runners finishing after
their Silver time will be awarded Bronze finishers medals.
The Gold standard represents 65% of the World Masters Athletics (WMA) standard
for each age. It's a tough but achievable performance. The Silver
standard is significantly easier to achieve at 55% of the WMA standard for each
age. Bronze medals will be awarded for times slower than the Silver
standard. All medals will be awarded at the 50 mile finish.
Comment: Age-graded awards give every runner (male or female
at any age) an equal chance to win a gold or silver medal.
Special "First Ultra" and "Local Runner" awards will be
presented by Fleet
Feet Sports Rochester. In each race special "First Ultra" awards
will be given to the top placed man and woman who are running their first ultra.
Also, in each race special "Local Runner" awards will be given to the top placed
man and woman who reside in the five-county Greater Rochester Metropolitan Area
(i.e., Monroe, Ontario, Wayne, Livingston & Orleans counties). There will
be no duplication of the Age Group Winner, First Ultra and Local Runner awards.
Finger Lakes Visitors Connection.
We are proud to have the Finger Lakes Visitors Connection join us
in supporting our goal to make the Can Lake 50 a premier destination race.
Make the Finger Lakes
Visitors Connection your first click for what to do, where to stay, where to
eat and fun stuff to do in the Finger Lakes Region.
After eight years without a fee increase, the entry fee has gone up $10 this
year. The increase will allow us to continue improving
the race despite increased costs from all of our suppliers.
Discount to members of Ultrarunning Matters. Dues-paying
members of the club will get $10 off the entry fees at Can Lake 50 and other UM
races (Mind the Ducks & Green Lakes Endurance Runs). Visit the
club website
for more information.
Continuing from 2010
Additional support for first time ultrarunners and first
50-mile ultrarunners. A whole section of the race
web site is devoted to Training for the CanLake50. While the
primary focus is on getting runners ready for a first ultra or a first
50-mile ultra, there is also content for experienced ultras also. On race
day, on course rovers track the progress of back of the pack runners and support
them in successfully getting to the finish (98% of our first time ultrarunners
finished in 2010).
One Finish for Both Races. The 50K & 50 mile ultras will
both finish at Finger
Lakes Community College. The
50K start will be on Rte 21 about 4 miles north of Naples and runners will
follow the final 31 miles of the 50 mile route.
50K runners will check in and pick up timing chip at FLCC and then be bused at
no charge to 50K start.
Back of the field runners in the 50K and 50-mile will be finishing together and
will be monitored/encouraged by same rovers.
Navigation Aids for Runners.
The course will be marked with waterproof paint. Each turn will be marked
on pavement with double arrows before, at, and after each turn. One-page
running directions that runners can carry with them will be provided (similar to
cycling cue sheets).
Driving Directions for Support Crews. A detailed
description of the route will be included in the Race Handbook. The
Handbook will provide detailed directions for support crews, including
instructions on where it is safe to park along the route.
The CanLake50 is owned and coordinated by Ultrarunning Matters. Ultrarunning
Matters is an ultrarunning club open to members from every region. It
is a member club of the Road Runners Club of America.
Personalized apparel to top runners in each ultra.
Fleet Feet Sports
Rochester will present personalized technical jackets or vests to the top man and woman in the 50 mile
and in the 50K.
Winners will receive their
awards about three weeks after the race, allowing time for Fleet Feet Sports to
have the garments embroidered.
Personalized awards to age group winners in each ultra. First place age group awards to top man and
woman in 18-39, 40-49, 50-59, 60-69, 70+ divisions. Personalized awards will be
mailed to winners about two weeks after the race, allowing time
for the winner's name to be printed on the award.
Professional Timing. Both races will again be chip
timed by Fleet Feet Sports Rochester. All solo runners will need to
pick-up their timing chip at the race day check-in.
Things that make the Race Easier for the Race Directors & Volunteers:
