American River 50-mile Endurance Run


Runner Info

Saturday, April 5, 2008
Start: 6:00 a.m.
Sacramento to Auburn, CA

6:44 a.m. sunrise, 7:32 p.m. sunset

Entry fee: $95 before or on 3/8/08; $120 after 3/8/08; entries close 3/16/08. No entries after 3/16/08. No refunds, no rollovers. $15 for bus ride (details below). Be aware that the event may fill to capacity before the close of entry date.  

The course follows the bike path along the American River for 24 miles, and switches to trails from Beals Point to the finish line in Auburn. The final three miles include 1,000 feet of ascent.

Download 2008 AR50 Participant Guide

New this year!! After a one-year hiatus, the course will start once again at Guy West Bridge (footbridge), Sacramento. The start line is located in a mixed neighborhood of offices, homes and apartments. Please respect the privacy of the residents and keep the noise to a minimum.

The course follows the bike path along the American River for the first 24 miles before switching to trails from Beal’s Point to the finish line in Auburn. See “Crew Driving Directions” for directions to start line.

We recommend that before arriving at the start line, stop and use a bathroom at a service station or restaurant. There will be 10 port-a-johns at the start line, but the lines may be long. You don't want to be in the john when the "gun" goes off. Please do not use any of the neighborhood landscaping as a bathroom. In the first 31 miles, you will be passing several county and state park bathrooms located next to the bike and horse trail.

Bus Transportation
Runners have the option of arranging for a bus ride to the start* or from the finish back to the start**.  The cost is $15. Prepayment is required and reservations are accepted until March 16th. Please make check payable to: Greg Soderlund. Mail to: AR50 Bus, 2217 Ryedale Lane, Sacramento, CA 95835.  Note “a.m.” or “p.m.” bus.

If you will be leaving your vehicle at the start, we recommend including warm clothes in a finish line drop bag.  Your drop bag will be taken to the finish line. (See drop bag instructions below.)                                                                                                                                       

*The morning bus leaves the Auburn Overlook (finish line) on Pacific St. at 4:15 a.m. and takes runners to the start. Google 855 Pacifica Avenue, Auburn, CA for map.
**The evening bus leaves the finish area at 5:30 p.m. to transport runners back to the start at Guy West Bridge.

Runner Check-in/Packet Pick-up
Packets will be available at Fleet Feet Fair Oaks on the Friday (April 4) before the event. Hours are noon to 7:00 p.m.

If you would like to help with Friday runner check-in, please e-mail Julie Fingar at Julie@fittorun.com. We can always use the help!

Directions to packet pick-up
From Sacramento, take I-80 east towards Auburn/Reno. Exit I-80 at Madison Ave. East. Follow Madison Ave. five miles to the Fair Oaks Fleet Feet store at 8128 Madison Ave., Fair Oaks, CA 95628. The store is on the SE corner of the intersection of Fair Oaks Blvd. And Madison Ave., one block past Sunrise Ave. Phone: 916-965-8326.

If you are unable to pick up your packet on Friday, you can check in between 5:00-5:45 a.m. on race morning at the starting line.

If you will not be running, be sure to let the person checking you in know. DO NOT take your bib number or chip. Goodies MUST be picked up during regular runner check-in hours. Goodies will not be mailed.

Pre-race Pasta Banquet

You’ll need some healthy energy and enthusiasm to power you from Sacramento to Auburn.  We have the perfect pre-race plan for you:

Meet RD Greg Soderlund and get a great trail briefing from someone who knows the course!  Whether this will be your first AR 50 or your 29th, the pre-race banquet will be filled with great food, “famous” ultra veterans sharing their stories, helpful race-day tips, hearty laughs and quality raffle prizes.

When:    5:30 PM, Friday, April 4th
Where:   CSUS Aquatic Center, Lake Natoma
             1901 Hazel Ave, Rancho Cordova, CA 95670
Cost:      $20 per person

Please make checks payable to Julie Fingar and mail to:
5935 Granite Lake Dr., #120
Granite Bay, CA 95746-6817

For more information: Julie@fittorun.com

Training Run
The AR50 training run, hosted by Wayne Miles, will be held on Saturday, March 22nd. If you would like to participate, please plan on arriving at the Auburn Overlook (finish line of the AR50) by 7:30 a.m.

At 8:00 a.m. buses will transport runners to either the Hazel Dam Fish Hatchery (31 miles back to the Overlook) or Beals Point (22.6 miles back to the Overlook). Well-stocked aid stations approximately every eight to ten miles will be provided.  Carry at least two water bottles and a fanny pack. Weather can be cold and wet or hot, so check before you leave and come prepared.

A $20 fee is requested to cover costs of the aid station supplies and insurance.  Please pay at the Overlook when you sign in.

If you plan on attending, or if you have any questions regarding the training run contact Wayne Miles at: wpm10k@hotmail.com or 530-622-7267.

Pacers
» Pacers are allowed from Beals Point (27.4 miles) to the finish.
» Runners may be accompanied by no more than one pacer at a time.
» No dogs, bikes or horses.

Cut-off Times
For safety reasons, cut-off times are strictly enforced. If you reach an aid station after the cut-off, you will be officially pulled from the run. Anyone failing to obey the cut-off times will not be allowed to participate in future AR50s.  Failure to comply puts you, the event and other runners at risk.
 
Aid station Mileage Cut-off Time
Granite Bay 31.5 miles 7 hours, 10 minutes (1:10 pm)
Rattlesnake Bar 40.7 miles  10 hours (4:00 pm)
Last Gasp 47.6 miles  12 hours, 20 minutes (6:15 pm)

Medical Precautions

There are two ways to put oneself at risk of hyponatremia (low blood sodium):  over-hydration and replacing sweat with hypotonic fluids (plain water). Weigh yourself prior to starting the run.  Scales will be available at the start area on Saturday.  Write your weight on the pull-tag on your bib number.  This is your baseline weight.  Weigh yourself again at Beals Point, Horseshoe Bar, Last Gasp and the finish line.  Your goal is to maintain your starting weight as closely as possible by managing your intake of electrolyte-containing fluids.  Any weight gain should be your cue to stop drinking, slow down and allow the body to readjust its fluid status through urination of excess fluids, after which electrolyte fluids or high sodium-containing foods such as bouillon cubes can be consumed.  Do not rehydrate by drinking plain water. 

If not over-hydrated at the finish (that is, your weight is not up), then electrolyte-containing fluids should be continued after the Race until the gastrointestinal tract is fully functional, which may take several hours. If weight is up at the finish, wait until urination occurs and weight has normalized before drinking electrolyte-containing fluids. This is when we most commonly see hyponatremic seizures -- after the runner has crossed the finish and excess fluids are consumed and absorbed.  Once the gut is working and adequate hydration has occurred, the normal balance of thirst, hunger, digestion and kidney filtration will maintain the proper balance of fluids and electrolytes.
Heat Stroke/Hyperthermia

These conditions can cause death, kidney failure and brain damage. It is important that runners be aware of the symptoms of impending heat injury. These include but are not limited to: nausea, vomiting, headache, dizziness, faintness, irritability, lassitude, confusion, weakness, and rapid heart rate. Impending heat stroke may be preceded by a decrease in sweating and the appearance of goose bumps on the skin, especially over the chest. Heat stroke may progress from minimal symptoms to complete collapse in a very short period of time.

Remember that your muscles produce tremendous amounts of heat when running up and down hill. The faster the pace, the more heat is produced. A light-colored shirt and cap, particularly if kept wet during the race, can help. If hyperthermia is suspected, apply ice packs to major blood vessel areas such as the armpits and over the femoral arteries in the groin region, which will quickly cool the core temperature.  

Acclimatization to heat may require up to two months. Some degree of acclimatization may occur with workouts in warm temperatures over 10 to 20 days. We recommend training 90 minutes in 90 degree F. heat or greater for one month prior to the run if at all possible.

Important Rules, Warnings and Logistics, please read them!

Runner Tips

Fluid, Electrolyte & Energy Plan for a 50-mile Run
By Karl King, President
SUCCEED! Sportsdrink, Inc.

A runner stands on the starting line in a state of high fitness. His/her body has stored water, electrolytes and fuel for running—about 20 miles’ worth. If you plan to make it the remaining 30 miles, you’ll need to take care of your body’s needs along the way.

Water: Your body can lose a quart of water per hour on a hot day. Most people can absorb one-half to one quart per hour, so many will finish the run slightly dehydrated even if they drink a half quart of water per hour along the way. Be sure to start the race well-hydrated, and keep drinking fluids at every opportunity.

Electrolytes: At some time you’ve probably noticed salt on your face after a long, hot run. It is normal for the body to lose electrolytes, primarily salt, during a long run. Your body stores some, but not enough for a 50-mile run, especially if the temperatures are warm. Signs of electrolyte depletion are: swelling of hands after a few hours, inability to absorb the fluids you drink (sloshing stomach) and inability to digest any food eaten (which sometimes leads to vomiting). Most sports drinks supply enough electrolytes for a marathon. In an ultra, you should take more. You can take electrolyte capsules or salt tablets (according to supplier’s recommendations) or be sure to eat some salty foods at the aid stations. If, after the run, you find yourself shivering in spite of temperatures that should be comfortable, eat something salty to relieve your electrolyte shortage.

 

Food: You’ll need about 1500 calories along the way to keep your muscles fueled. If you don’t consume sufficient calories, you’ll feel weak and light-headed after 30 miles or so. You can get those calories from sports drinks and/or food from the aid stations along the way. Remember: eat before hunger, drink before thirst. If you need some quick calories, the aid stations will have a wide array of carbohydrate foods for you to choose from (soda, sports drinks, potatoes, cookies and fruit). If you tend to get a queasy stomach in an ultra, be sure to get some electrolytes and some food that has protein and fat in it. Good aid station choices are peanut butter and jelly sandwiches or soup.

Considerations for First-time Ultra Runners (and Old-time Ultra Runners Who Should Know Better)
By Greg Soderlund, Sierra Nevada Ultras Race Director and Ultrarunner

Especially if this is your first ultra, I would like to share with you some tips that have worked well for me. The 50-mile distance can be intimidating to the first-timer, but by developing a realistic plan and sticking to it you can be successful.

Awards

Awards are presented three deep in each 10-year age division. All official finishers (under 13 hours) receive a finisher's jacket.

You will be presented with your finisher's jacket when you cross the finish line. This year's jacket is again top quality.

A reminder that while we must order the jackets well before the event, we will do our very best to insure that you receive the jacket size you requested. If you are not happy with the way your jacket fits, you must wait until the event is over (or nearly over) before we can exchange your jacket for a different size if the size is available. Shirts can be exchanged for a different size at the finish line, depending on availability.

Accommodations

Sacramento
 
Larkspur Landing (was Candlewood Suites)
 (916) 646-1212
Motel 6 (916) 383-8110
Comfort Inn (916) 379-0400

Auburn
 
Super 8 (530) 888-8808
Comfort Inn (530) 885-1800
Holiday Inn (530) 887-8787 
Travelodge
 (530) 885-9503


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