LARNE Athletic Club Coast Road 10 Mile & 5K Road Race Final Instructions

LAC 10 Mile & 5K Road Race

Final Race Instructions

Assembly Point

Participants of both 10 Mile and 5K Races assemble at Larne Leisure Centre prior to being escorted to starting lines.

Getting There / Parking

Road: A8 road to Larne Harbour Roundabout (where the dual carriageway ends) take the second turn-off on the roundabout onto the Olderfleet Road head towards the Harbour Terminal Building take a left onto Fleet Street, you will see the Olderfleet Bar and car parking will be available in the Long Stay Carpark to the right of the bar. To carry on to Larne Leisure Centre go along Fleet Street to Coast Guard Road, take right onto Bay Road to entrance of Sandy Bay Playing Fields, cross through the playing field to reach Larne Leisure Centre (approx. 1K)

If parking in the town please respect local residents properties and note there are a number of carparks that are Pay & Display.

Bib & T-Shirt Collection

Bib & T-Shirt collection will take place in the Larne Leisure Centre on the morning of the race which will be opening at 8:00 am, please follow marshal instructions.

Please look after your race bib; duplicate bibs cannot be issued under any circumstances. Note that the timing chip is attached to the back of your bib, please do not bend or fold your bib as this may damage the chip and prevent it from working.

Your running bib is likely to be your only source of identification during the race.  Make sure you fill in the medical information on the reverse; this could save your life in an emergency.

Please attach your running bib securely to the front of your t-shirt or vest where it can be clearly seen. This also has your timing chip attached to the back: no bib, no chip, no time. 

You must not race using someone else’s bib nor let someone else use yours.  Number swapping is strictly prohibited for several reasons, the most important being health & safety.  Anyone found to be running using someone else’s bib will be disqualified.

Bag Drop

You can leave your bags in the Larne Leisure Centre.

Your Start Time

10 Mile Road Race

The 10 Mile Road Race will start at 10:00am. The 10 Mile participants will be called together at the Assembly Point (Larne Leisure Centre) and escorted up the Promenade up the Snake through the Town Park onto the Glenarm Road and out to the Start Line at the start of the Coast Road.

Enroute to the starting line please try and position yourself in the position of your estimated time within the field. On arrival at the start there will be Marshals with placard`s displaying the selection of times that was listed on the entrance form. Please line up adjacent the time you fill in on your entrance form.

5K Road Race

The 5K Road Race will start at 10:15am. The 5k participants will be called together at the Assembly Point (Larne Leisure Centre) and escorted up the Promenade up the Snake through the Town Park to the Start Line in the Town Park.

The Course

10 Mile – Starts where the Promenade meets the Coast Road. It is an out and back route heading out the Coast Road through the Black Arch on through Drains Bay past Carnfunnock Country Park round Ballygally Head through Ballygally out to the Halfway House Hotel (owned by the former World Flyweight Champion Dave Boy McAuley who I will be 99% sure he will be there supporting and encouraging you all) turning in the hotel carpark and returning back in the Coast Road turning down the Promenade to Finish just before the Larne Leisure Centre.

5K – Starts in the Town Park. It is an out and back route heading out the Coast Road to the Black Arch turning and returning in the Coast Road turning down the Promenade to Finish just before the Larne Leisure Centre.

Note : Please keep to the Left Hand Side of the road in both races not to impede runners coming in the opposite direction.

Please always follow the instructions of marshals during the race, they are there for your health & safety.

First Aid

St John’s Ambulance are providing medical cover on the day and there will be an ambulance, paramedic and first aiders around the course. Should you or a fellow runner require assistance please let the nearest first aider or marshal know who will ensure help is on it`s way.  Please do not phone 999 except in a medical emergency.

Health & Safety

In line with UK Athletics Rules the wearing of headphones is not permitted. Nor is participating accompanied by a dog.

For health & safety reasons runners are not allowed to compete pushing buggies or prams.

Toilets

Toilets are available at the Larne Leisure Centre, Starting Line, Drains Bay Carpark and Ballygally Carpark.

Public Toilets: Larne Harbour Terminal Building, Agnew Street Carpark, Public Toilets at Johnstones Decorating Centre at the back of Murrayfield Shopping Centre.

Water Stations

The water stations are positioned at 2.5 miles, 7 miles and also at finish.

If you take a water bottle, please empty it, and throw it to the side of the road when discarding so as not to endanger other runners, and to facilitate the clean up after the race.

Bins will be situated along the course to drop your empty bottles.

Litter

We are immensely proud of our beautiful Antrim Coast Road. We therefore ask that you dispose of any litter carefully during the race. If you cannot find a litter bin, please drop any rubbish at the side of the road where it can be easily cleaned up after the race. Please do not throw rubbish into gardens or over the coastal wall into the sea or onto the beaches.

Dropping out

If you need to drop out, then please make your way to the nearest marshal or St John’s Ambulance member and let them know. They will ensure that your details are passed on to the Race Hub. You can await the sweeper bus or if you are feeling well, make your own way to the finish area.

The Finish

Once you have crossed the finish line, please keep moving to make space for runners behind you. If you feel unwell, please find a member of our St John’s Ambulance Team immediately.

The finish area is just before the Larne Leisure Centre on the Promenade. Once you have crossed the finish line, we ask that you proceed to the finish area and collect your Medal. Please do not congregate at the finish.

Showers

Showers are available in the Larne Leisure Centre.

Medical Advice

The following simple advice on how to look after your body will help you to have a safe and healthy race. Make it your priority to be informed.

Medical Problems

Discuss any medical problems with your GP. This advice supplements anything he or she says. See your GP if you have a problem that makes it a risk to run a10 Mile or 5K race.

Fit to compete?

Running is good for the heart, however, there have been several fatalities from serious heart disease in runners apparently unaware that they had a problem. Their condition could have been detected if they had had medical advice and the relevant heart tests. A ‘fitness test’ is not sufficient to detect these problems.

If you have family history of heart disease or sudden death or have a high risk from high cholesterol or high blood pressure, but particularly if you have symptoms of heart disease – such as chest pain or discomfort on exertion, sudden shortness of breath or rapid palpitations – see your GP who can arrange for you to have a proper cardiac assessment. 

Such an assessment may not be instantly available but continuing to run with these symptoms may shorten your running career catastrophically!

Drinking safely

Drinking too little on the run can lead to problems, as you need to replace some of the fluid you lose as sweat. Drinking too much can be extremely dangerous and lead to hyponatraemia (water intoxication), fits and even death.

Drink when you feel the need and do not gulp large volumes of fluids before, during or after the race. Your needs vary with your build, your speed and above all the weather.

Feeling unwell?

Do not run if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell but do not wish to miss the event. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair to you and your family to risk serious illness and become a medical emergency. You are unlikely to do yourself justice. There will be many other races.

On the day 

Please check the forecast and wear appropriate clothes for the weather when you are racing. On a cold, wet day you can become very cold if you reduce your running pace or walk. A hat and gloves will prevent heat loss and are easily carried. 

If it is hot, wear loose clothing, start slowly and, if possible, run in the shade. Please don’t wear multiple layers and don’t try to attempt a personal best. Use shoes you know from experience will not give you blisters.

At the Finish

Once you have completed a race, do not stand about getting cold. Keep walking, especially if you feel dizzy, and drink to replace lost liquid. Get your kit and change into warm, dry clothing. Keep on drinking slowly and have something to eat. Some runners feel faint more than half an hour after finishing a race, often because they have taken insufficient fluid and/or not eaten anything. Again, do not drink excessively. 

COVID-19

We are monitoring the COVID-19 situation carefully and regularly.

Our status with regards to the COVID-19 virus remains, as it does in “normal” circumstances, the same: the health, safety and wellbeing of participants, officials, supporters, and volunteers remains unchanged and is always our number one priority.  We recommend that our participants, officials, supporters, and volunteers refer to the guidelines and protocols as suggested by the World Health Organisation and the UK public health authorities.

 

Larne Athletic Club would like to thank all the sponsors, supporters, and volunteers of Larne Athletic Club 10 Mile & 5K Road Race.

Good Luck and enjoy our New races.