Nail Can Hill Run
Event Information
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Entry Form
An entry form which you can download and post in will be on this website for the 2011 run in early March 2011.
On-Line Entry Form
On-line entry will be available for the 2011 run in early March 2011.
Ankle Bracelet - Timing Transponders
Automatic electronic timing (via ankle bracelets worn by the competitors) will be used for the event. The bracelets will be issued to runners at the start area on race day from 8.45am. Bracelets will be collected back from competitors after they cross the race finish line. It is the responsibility of the competitor to ensure that the bracelet issued to them is returned to event officials at the finish. Competitors failing to return the ankle bracelet will be invoiced for the replacement cost of $88.00. By signing the event entry form and paying the entry fee competitors accept the above as a condition of entering the race.
The Course
The course is run mainly along the ridge of the Nail Can Range that borders Albury on the west side. The distance of the run is 11.3km. The route consists mainly of fire access tracks with short sections of gravel and bitumen roads. The course is marked with kilometre markers and directional arrows and lines. Walkers can expect to take up to 3 hours to complete the course.
Course Description
SECTION ONE: Start Line to 3.5 km
The Nail Can Hill run starts easily enough with the first 2km along flat roads, the first kilometre on sealed road and the second on gravel. Soon after the two kilometre mark you will begin the long and in parts, quite steep climb to the top of the range. For the less experienced runners and walkers, it is advisable to begin the race conservatively so as to be still feeling fresh at the start of the climb. At about 2.5km you will turn left through a gate and onto the Nail Can Range fire track. There will be a drink station and first aid at this gate. You should take a drink here even if you don’t feel like it as you still have about 1km of climb left before you get some respite. Your efforts will be rewarded during this section with some great views to the southeast (on your left). At about 3.5km you will pass through another gate with most of the climbing now behind you. Time now to enjoy the bushland surrounding our city. The elevation of the race start is 250 metres and as you approach the high point you will have climbed to 405 metres.
SECTION TWO: 3.5km to 7km
This is probably the most enjoyable section of the race with some easier ups and downs interspersed with some flat sections. After passing through the top gate, you have about 500 metres of flat going to get your breath back followed by a short gentle rise to the high point of the course at about the 4km mark, where there will be another water and first aid station. Soon after this you will encounter the first of the downhill sections. Time now to stretch out those tight leg muscles. Just before the 5km mark there is another short sharp uphill known as Pete’s Pinch, named after Peter Harper, one of the founders of the race. From the top of Pete’s Pinch to the 7km mark is the easiest section of the course with a couple more downhills broken up by long flat sections. A first aid station will be located at the 6km mark and water and first aid station at 7km. Remember the people manning these stations have given their time to help on the day so give them a smile and wave as you pass through.
SECTION THREE: 7km to 9km
Soon after the 7km mark you will again start to descend but don’t be fooled because there are still a couple more uphill sections ahead. At the bottom of this descent you will come to a saddle with great views on your right over West Albury and the Murray River flood plain. The height of the saddle is 295 metres meaning you have lost 110 metres of elevation since the high point at the 4km mark. Ahead of you, the course continues sharply upward for about 100 metres. This is the last steep uphill for the day. Just after the 8km mark you will reach the actual summit of Nail Can Hill, with the aptly named Hernia Hill track descending on your left. Do not take this track but continue on straight ahead. From here the track drops very steeply down towards Pemberton St. Approach this section with caution. It is wise not to run too fast down the steep hill if your legs are not used to it as you may find they will feel very heavy at the bottom and it will take some time to recover. You would not want to undo all your hard work with a fall at this late stage of the race. You have just dropped 100 metres in 1 kilometre since the top of Nail Can. At the 9 km mark, just before the Council water reservoir, you will take a sharp U turn to the right; you are now on the new part of the course.
SECTION FOUR: 9km to the Finish 11.3km
Just after the 9km mark will be the final water and first aid station. Make sure you take a drink here. You may think it's not far to the finish and you don’t need it but by now the day will be starting to warm up and you still have a bit of work to do. From 9km to just before the 10km mark the course is fairly flat as the track contours around the base of Nail Can Hill. Just before the 10km mark you will start to descend for about 200m down into a dry creek bed. There is a short sharp climb out of the creek then a more gentle climb for approximately another 200m. From here the course is pretty much all gentle down hill so you should be able to stretch right out push hard for the finish. At the top of the final climb you will come out into some open ground for about 200m. The track then dips down and up through a gully, swings around to the left then heads straight down through the bush corridor between the two West Albury housing estates. Cross Banksia St and continue towards the park, at the end of the houses where there is a sharp right hand turn into the Bonnie Doon Park.
Proceed across the grass on the high side of the park to the football goal posts at the western end of the park; run around the goal posts and straight up the oval towards the eastern goal posts. The finish line will be about 20 metres short of the eastern goal posts. Enjoy the run up the finishing chute and savour the moment as you cross the line knowing you gave it everything. There is always a great atmosphere amongst the crowd at the finish. Enjoy swapping your experiences on the hill with your fellow competitors. The elevation at the finish is 190 metres; compare this to the 250 metre elevation at the start and you will see that overall, there is more downhill than uphill. Those early hills don’t seem so hard after all.
How to Run Safely
The Nail Can Hill Run is predominantly a fun run or walk. It can be very
demanding if run as a race.
1. Don't run if you are unwell or have recently been unwell.
2. Be prepared, begin training early and be confident about the distance
and the hills. Practice running in warmer weather in case the day is hot.
3. Dress sensibly and wear sun protection. Good sturdy shoes or runners
and light clothing are essential.
4. Remember the importance of warm up and cool down exercises and stretches.
5. Drink plenty of water prior to the event. During the event drink before
you feel thirsty.
6. Know your limits and run within them. If you are struggling or having
difficulty slow down or stop. First Aid stations will be manned at various
intervals along the course.
7. If you are not a regular runner and you are over 35 or if you have
medical problems, see your doctor before you start training. If you suffer
from Diabetes, Asthma, Epilepsy, Heart Disease or High Blood Pressure
please obtain a sticker from the registration desk to attach to your chest
number. Follow the instructions at the start.
8. Run with a friend and look after each other. Young children must be
accompanied by an adult. Help any runner who is in trouble to the nearest
aid station.
Awards
PRIZES/TROPHIES:
The following will be awarded:
1. Prizes and trophies awarded to first three Men and Women.
2. Perpetual trophy for fastest male and female.
3. Medals to placegetters in all Age Categories except U12. All U12 competitors
will receive a finishers medallion. Medals to team section winners only.
4. Teams Trohies:
* Corporate/Business House Team Challenge - Baker Motors Perpetual Trophy.
* Sporting Groups/Community Groups - Fab4Fitness Perpetual Trophy. * Family
Groups - Albury City Perpetual Trophy.
5. Age Busters - First time Age Busters receive commemorative T Shirt.
5 time Age Busters receive Max Scherleitner Medal. 10 times Age Busters
awarded Age Masters. 6. Certificates awarded to all finishers.
TEAMS: Team members must be all from the same family, members of the sporting club or employed by the company/business house they are representing. Minimum of 4 runners per team with no limit on size of team. A team's finishing place will be determined by the aggregate times of the four fastest competitors in each team. Team entries do not need to be lodged together. Please ensure all team members use exactly the same team name and include that name on entry form.
SPOT PRIZES: Many spot prizes have been generously donated by the businesses whose logos appear on the entry form. Spot prize winners will be selected from the re-entry list and the names displayed at the finish. On presentation of the runner's finishing certificate the prize will be handed over.
MOUNTAIN BIKE RACE IRON MAN & IRON WOMAN: For information go to http://www.alburywodongamtb.org.au/events.html
Rules
1.
Each competitor will run on the approved course as directed, will not
accept outside assistance and will accept the judge's decision as final.
2. The Race Organisers reserve the right to reject or cancel any entry
in the race at any time, should the weather make the run dangerous then
the event will be cancelled, entry fees will not be refunded.
3. No competitor will be awarded a place unless he/she wears an official
competitors race number on his/her chest and the number is visible throughout
the entire race.
4. Officials of the Nail Can Hill Run, including Red Cross and road traffic
control personnel, have the authority to disqualify or remove runners
from the course. Failure to obey the direction of an official will result
in disqualification.
5. The Race Committee reserves the right to alter without notice any rules
and conditions which govern the event.