Date: October 4, 2014
Time: 6:00 a.m.
Place: Fort Boise / Military Reserve
Distance: ~32 miles
This information is the same as the email that was sent out to runners this morning.
Thank you for registering to run the 2014 Foothills 50K Frenzy! The race is less than a week away, and because you are all in your taper, you’ll have some free time to read this email, which contains important event information.
The race will start at 6am sharp. This year we ARE using chip timing – thank you, Rich Marion. While you will get an accurate time if you are running late at the start, the time cutoffs are based on the clock time.
BIBS: You must pick up your race number ON RACE MORNING before you start the race. We need to know who is on the course. There will be a check-in table at the start/finish line.
CHIPS: You will pick up your chip ON RACE MORNING also. No chip, no time, no official finish.
REUSABLE CUPS: New this year! As part of your race package, we are giving each runner a reusable, collapsible cup to carry with you during the race. You will use this cup during the race instead of paper cups. Using the cups is part of our green effort to help the planet.
It will be dark when the race starts. You will need to bring a light to use for about 1.5 hours. If you plan to drop off your light (or anything else) at an aid station, please put your name on it. Anything left at an aid station will be brought to the finish line after the race. If you don’t pick it up at the finish line, it will be taken to The Pulse Running & Fitness Shop in Meridian where it will be kept for a couple of weeks and then donated. The Pulse phone number is 208-884-1141.
You may pick up your race packet at the PULSE Running & Fitness Shop, 520 S. Meridian Rd. in Meridian on Friday, Oct 3 between 10 am – 6 pm. Thank you Holly & Beth! This is only your race swag – which includes a Frenzy neck gaiter, a copy of the Sept/Oct issue of Marathon & Beyond magazine, and other offers and coupons. You will not pick up your race bib or collapsible cup at this time. You may also pick up your packet on race morning.
The course will be well marked. You will see confidence markers approximately every ¼ – ½ mile. The following types of markings will be used:
LED lights – These will be on ~ the first 6 miles of the course.
Yellow landscape flags – These will be throughout the course.
Orange flagging tied to yellow landscape flags – Indicates a turn is coming up
Orange spray chalk – Directional arrows on the grass, confidence markings
Green printed signage – Watch for these as they tell you “Turn Left,” “Turn Right,” “Stay Straight.”
There will also be trail guides stationed at key junctions to help keep you on the right path. It will be very hard for you to get lost on this course – you’ll have to run through flags, jump over directional signage, and ignore the orange chalk markings. Thanks to Lynette McDougal and Dennis Ahern who are going to be marking the course!
NOTE: When you get up to Ridge Road around mile 11.5, you will turn LEFT and run a mile out and back.There is a checkpoint at the turnaround. At the turnaround, you will be given a puzzle piece. You will return your puzzle piece to an aid station worker at the13.5 mile mark.
You will have 6 aid stations (mileage listed for these aid stations is approximate). All aid stations will be stocked with potato chips,pretzels, cheddar goldfish, animal crackers, candy, water, peanut butter/jelly sandwiches, mandarin orange flavored Tailwind sports drink, regular Coke, ginger ale, Hammer gels, and Hammer Endurolytes.
For the first ½ of the course, the aid stations are rather far apart, so you will need to bring plenty of fluids and any fuel you will need between stations.
Please be sure that you announce your number at each aid station so that we can keep track of where you are on the course.
Here is a list of aid stations:
AS 1 – 6.5 miles –Three Bears/Femrite’s Patrol/Watchman
AS 2 – 11.5 miles–Five Mile Gulch and Ridge Road
AS 3 – 18 miles – Rocky Canyon Road and Orchard Gulch
AS 4 – 22 miles –Rocky Canyon Road and Five Mile Gulch(There will be a porta-potty at this Aid Station)
AS 5 – 24 miles –Three Bears/Femrite’s Patrol/Watchman (This is the 2nd time through this station)
AS 6 – 27.5 miles –Freestone Ridge and Three Bears
We only have one cutoff time: You must be out of AS 4 (22miles) before 2pm. That is 8 hours. If you are not out of the aid station by 2pm, you will not be allowed to continue. This is a very generous cutoff time,and it will be strictly enforced. You will be transported to the finish line when the aid station is closed down, OR since Rocky Canyon Road is accessible by car, you will have the option to call someone to pick you up.
Our goal is to keep the runners safe and on the right course. We will have medical personnel, trail guides, and sweeps on the course. The sweeps will follow the last runners. The race course is not closed to the public, so please be mindful that other trail users might be on the course.
If you have to drop from the race, you should make every effort to make it to an aid station. If it is not a medical emergency, you may have to wait at the aid station until the aid station workers are finished or until you can get someone to pick you up.
If you have any medical issues which require you to have inhalers, meds, etc., please bring them with you. Additionally, if you have any medical issues, please notify me before the race so that I can be sure our medical personnel are aware of your condition.
Family and friends are encouraged to come out to the start/finish line and cheer for you. They may also drive up Rocky Canyon Road to the designated spectator viewing areas at the aid stations at miles 18 and 22. Parking is very limited on Rocky Canyon Road. However, for the safety of the runners – because most of the trails are single track – we are asking that you keep your spectators at the designated spectator viewing areas and not have family and friends on the course on foot or on a bike.
Awards and Finisher Mugs
When you finish the race, you will receive a unique commemorative finisher’s award – a mug individually handcrafted by local artist and ultrarunner, Kevin Flynn. Kevin will be on hand at the finish line to present the mugs to you. Because of the wide range of finishing times, overall and age group winners will receive their awards as they finish rather than at an awards ceremony. We will present awards in real time as soon as we have the results calculated.
Finish line food is for the runners. We will have fresh sandwiches from Paul’s Market, chips, drinks, and cookies.
This is going to be a TERRIFIC day! If this is your first 50K, don’t stress about the time cutoff at 2 pm (22 miles). If you keep moving forward and are efficient at the aid stations, you should have no problem with the cutoff.
Enjoy your week of rest! See you on Saturday!
This weekend is only 3 weeks away from the Frenzy! You’ve trained hard, and you’re all ready – I’m sure. Here’s your chance to get in one last run with the group. We’re going out for a 15-16 mile run.
Our friend Jayk Reynolds will be leading the charge. Starting at the dog park, we’ll run the first 6.5 miles of the Frenzy. When we get to the junction of Three Bears/Femrites, we’ll take a left on Femrites to Freestone. Here’s where we deviate from the Frenzy course for a little variety and some fun. From Freestone, we’ll take Fat Tire Traverse to Trail 4 to Sidewinder. A fun run down Sidewinder takes you to Crestline and on to the Military Reserve connector – where you run down some more – then a short run down Mt. Cove Rd and back to the dog park.
Here are the written instructions in case you want to print them:
This is a fun run with a lot of downhill. Enjoy! After that, see you at the FRENZY!
It’s time for another group run. We’re going to run the first section and the last section of the course this weekend. You can add or subtract miles based on where you are in your training. We’re starting at 6 am so you can see (sort of) what it will be like to start at 6 am. It’s going to be delightfully cool on Saturday. (You might need a headlamp.) Feel free to go as much or little as you want. All are welcome – all speeds, all ages, all everything
Join us for a Frenzy group run on Saturday, July 19. We will leave the dog park / Military Reserve parking lot at 6 am SHARP to carpool up to the trail head at Five Mile Gulch. The early start is our attempt to beat the heat We will begin gathering at the dog park around 5:45 am. We will need to take enough cars to accommodate all runners back to the dog park.
There are a few mileage options for this training run:
From the parking area at Five Mile,
Then you will follow these directions for the Frenzy. Note: during the race, there will be an 1-mile out/1-mile back on Ridge Road at the top of Five Mile. That is optional on this run. Most of us will not be running the out/back in this training run.
Bring plenty of water and fuel if you’re planning to do the whole run. You may want to print out these instructions. We never know if we’re going to have 3 or 13 runners join us on these group runs, nor do we know what paces people will be running. I know that I will be running the shorter 6-mile option b/c I have a marathon the next weekend See y’all there!!
Foothills 50K Frenzy Kickoff! Join us on Tues, May 13, at The Pulse Running and Fitness Shop for the ONE DAY Early Bird registration for the 2014 Frenzy. Register for the Frenzy at the PULSE on May 13, and get $10 off regular registration. Snacks, raffle prizes, massage, and more. The highlight of the evening is the May Frenzy Trivia Playoff game. One lucky (trivia-smart) runner will win a free entry into the Frenzy! Festivities start at 6 pm – “May Frenzy” game starts at 630 pm.
You’ve heard of “March Madness”? At the Frenzy kickoff event, we’ve created our own version called “May Frenzy.” We’ll set up a 64-player bracket to test your knowledge of running (and other) trivia. Players who advance to the Final 4 will win a special prize. The player who finishes on top will win an entry into the 2014 Frenzy!
Regular registration for the Foothills 50K Frenzy opens May 14!
Frenzy Group Run: Sat, Sept 7. Start at 7 am. This week’s run is the first 22 miles of the course. Plan ahead if you’re going to carpool with someone to the trailhead of 5 Mile Gulch. You’ll need a car at the trailhead to get back down – if you do the first 22 miles. It’s at least a 30-minute round trip to drop a car off and come back down. You’ll follow the course directions to mile 22 – here’s a link to the written directions: http://foothills50kfrenzy.com/?page_id=16
Wow – the Frenzy is a little over a month away! Where DOES the time go? It’s time for another group run. This Saturday, we’re going to start earlier than what it says on the original schedule and take off at 6:30 am. We’ll meet at Corrals trailhead off Bogus Basin Rd in the parking lot with the bathroom.
The schedule calls for 17-21 miles, but you can run as much as you prefer. Since it’s an out-and-back, you can turn around at any time. The plan is to run up Corrals, up Hard Guy to Ridge Road. If you do just this part (out and back), that is ~ 12.5 miles. So, once up on Ridge Rd, you can go out and back to add your desired mileage.
Everyone’s welcome – see y’all on Saturday!
Frenzy Group Run: Saturday, Aug 10, 7 am. We’re getting off the Frenzy course this weekend and heading up Dry Creek trail. It’s a little short of 14 miles roundtrip if you turn around at Ridge Road, so you’ll go out/back on Ridge Rd if you want to get in 16-20 miles. Go up Bogus Basin Rd about 3 miles past the stop sign at Curling Dr to an unsigned right-side pullout on Bogus Basin Rd. There is limited parking, so you may want to carpool. It’s pretty much straight up / straight down, so if you don’t want to run the longer miles, you can run out with the group and turn around at any point. Everyone welcome!
It’s time for an official group run this Saturday, July 27. Holly Finch, of the PULSE Running Shop will be leading the gang. Here’s the plan. The schedule calls for 15-18 miles. We will meet at the dog park parking lot at 6:30 am and carpool up to where the pavement meets the dirt on Rocky Canyon Rd. We’d like to start no later than 7 am b/c of the heat. From there, it is 2.5 miles up Rocky Canyon to the trail head of Three Bears. You will follow the Frenzy course from this point all the way to the finish – which is back where some of the cars will be parked at the dog park. Just that part is about 12.5 miles. To get in the extra miles, you can do an out-and-back on Watchman to get in the amount of miles you prefer. Watchman is such a fun, runnable trail.
Watch for posts on the PULSE Facebook page – Holly is going to have some things to give away