Badgerland F/X 12 & 24 Hour Run

Badgerland F/X 12 & 24 Hour Runs

Frequently Asked Questions

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These are the most frequently asked questions by those new to 12 & 24 hour runs, along with corresponding answers. If you have additional questions not covered below, Marty Malin - Race Director, would be happy to answer them. Feel free to give him a call at 414-453-7326 or email him at 1224hrrn@merr.com.

1. What is the Badgerland F/X 12 & 24 Hour Run?
2. Why two different 12 hour runs?
3. What is an ultramarathon?
4. What is the track surface at Greendale H.S. like?
5. How far is 400 meters?
6. How far do I have to go?
7a. Do I have to run the entire time?
7b. Can you be more specific?
7c. How do I do that?
8. How fit do I have to be?
9. How do I keep track of my laps?
10. When I ran track in high school I got bored, won’t this be boring?
11. If I bring my family or friends, what can they do?
12. How does each race finish?
13. Do I have to run until the end?
14. How do breaks work?
15. Are support folks allowed to run with their runner?
16. Any other rules I should know about?
17. How much should I drink?
18. What should I eat?
19. What should I bring/wear?
20. Will there be mosquitoes?
21. What will the weather be like?
22. How much lighting will there be?
23. What goal should I set?
24. How do I sign-up?
25. How do I get there?
26. Are there any hotels nearby?
27. Has this run always been at Greendale High School?
28. Why is it on a track?
29. What does the F/X mean in Badgerland F/X 12 & 24 Hour Run?

1. What is the Badgerland F/X 12 & 24 Hour Run?

It is actually three events put on by the Badgerland Striders running club, all held on the track at Greendale High School in the southern part of Milwaukee County, in Wisconsin. The 24 Hour starts at 8 a.m. on Saturday, September 4th, and ends at the same time on September 5th. The first 12 hour starts at 9 a.m. and goes until 9 p.m., and the second 12 hour starts at 8 p.m. and finishes at 8 a.m. on Sunday. Proceeds from the event benefit MDA.

2. Why two different 12 hour runs?

The second 12 hour was added for those who still wanted to do an ultramarathon, but who didn’t want to run during the heat of the day, and for those who wanted to get some night training for an upcoming 24 hour or 100 mile trail ultra.

3. What is an ultramarathon?

An ultramarathon (usually referred to as an ultra) is anything longer than a marathon, (which itself is 26 miles 385 yards). Most consider 50K (31.07 miles) as the minimum distance considered as qualifying for an ultra. Ultras are held throughout the world, on all different types of surfaces, with distances generally from 50K to 6 days.

4. What is the track surface at Greendale H.S. like?

It is one of the newer types of tracks. Its entire 400 meters is surfaced with a rubberized layer, which offers a much softer surface than others, cushioning each step with this springy material.

5. How far is 400 meters?

It is almost as far as a ¼ mile track, but just slightly less. On a ¼ mile track, there are four laps to a mile, giving you 42 miles if you complete 168 laps. On a 400 meter track, you would have to run 169 laps to get 42 miles.

6. How far do I have to go?

Basically, as far as you want. If you want to qualify for the Boston Marathon, you can run the 26+ miles at a speed fast enough to qualify, and then call it a day. Some shoot for 50K, or 50 miles in 12 hours, some more. Goals for the 24 hour generally will be either 50K, 50 miles, 100k, or 100 miles and more. You could even just run 5 or 10 miles if you want, as it is basically a go as you please event.

7a. Do I have to run the entire time?

No. There are only a mere handful of runners in the world who can run for the entire 24 hours. We have even had a few who race walked the entire distance. Usually, the most efficient strategy is to alternate running with walking and intersperse occasional rest breaks. Therefore, since most runners don’t walk much, and walking uses slightly different muscles than running does, it wouldn’t hurt to add some walking to your training.

7b. Can you be more specific?

Sure. Depending on ultra experience and training levels, the best strategy tends to be running at a pace slightly slower than your normal training pace for anywhere from 7 to 25 minutes, followed by a 5 minute walking break.

On a track, this is more easily translated into running from 3 to 14 laps, followed by one lap walking, and then repeating until your rest break. Rest breaks usually are anywhere from 5 to 20 minutes, but can sometimes be eight or more hours. As the day wears on, any break longer than 10 or 15 minutes starts to feel really good, and makes it that much tougher to get up and start running again. If you do take a break, it is easiest to do a walking lap first to help ease into running.

To determine your best time/lap interval, you would want to figure out the best routine for your fitness/training level in practice.

7c. How do I do that?

At least two or three times before the run, you would want to duplicate some of what you plan on doing on Labor Day weekend. And you would want to have at least two weeks in between long sessions, with the last session about three weeks before the 12 or 24 hour.

Go to a track and bring a cooler and small table. Set-up some food and fluids on the table, and begin a walk/run routine. During the running portions, you would want to run about a minute per mile slower than your normal pace. And during the walking portions, first grab your water bottle (and sometimes something to eat) and then take your time walking one lap while drinking and eating.

For someone who normally runs 30 or more miles per week, you could use a 1 lap walk/7 lap run routine. If you run 20 to 30 miles per week, then 1 walk/5 run might be more appropriate. If you run less than 20 miles per week, I would suggest 1 walk/3 run. It would be a big mistake to plan on running for one, two, or more hours and then start a run walk routine. For your best performance, you will want to start a run/walk routine right from the start.

Your first session should be three or four hours, and your last session could be anywhere from five to six hours. You should feel better than you do after a regular long run and recover much quicker too. If you didn’t feel good during and after your run, adjust what was wrong – running or walking at too fast a pace, running too many laps before the walk, eating the wrong stuff or not enough, or drinking too little, the wrong type of energy drink, or not diluting it enough in hotter weather.

So other than these two or three longer training runs in place of your usual long runs, on the other days you can still train like you normally do, and then taper like you would before a marathon.

8. How fit do I have to be?

While it always helps to be more fit than not, and to have been running for several years, if you run the 12 or 24 hour within your abilities and have determination, you can be at a less than optimal fitness level.

As an extreme example, several years ago, I took my soon to be wife to see this event, and she decided she wanted to run in it the following year. So, after the honeymoon, she spent 11 months training for the 12 hour. In addition to her usual bicycling, she started running. The next year, she reached her 50K goal at the 10 hour mark. She recovered completely within two days.

And here is the kicker – She only ran an average of 5.4 miles per week during those 11 months! During that time, her only continuous runs over 3 miles were while in a four mile and a 10K race. And her only long run/walks were an 8 and a 12 miler on a track.

She accomplished it by doing everything else right. She did a slow but steady 1 walk/2 run routine, while maintaining hydration and calorie intake, always running within her abilities. Plus, she had innate mental toughness and physical stamina from working on her feet 40+ hours a week. And of course, she did have someone with experience to guide her throughout her training and final preparation.

9. How do I keep track of my laps?

During the race you don’t have to. We take care of that. Our scoring is done using the ChampionChip° scoring system. A computer chip is velcroed to your ankle, and every time you complete a lap by running or walking over the scoring mats, the computer beeps, and your lap is counted. And as a back-up, we have fellow runners keeping track of your laps on paper, too. At any time, you can ask how many laps you have and how many miles that converts to, plus we generally post everyone’s lap totals every two hours. At check-in, as part of your packet, you will be given a sheet that tells you exactly how far each lap total is. So whatever your goal, you will know how many laps you need.

10. When I ran track in high school I got bored, won’t this be boring?

No. We change directions every three hours, so you will be constantly greeted with new scenery. And when you change directions again, you will have forgotten what the scenery looked like three hours before. Plus, one of the unique aspects about a race like this is that every runner gets to either run or walk with the lead runner, last runner, and everyone in between at some point in the race. So after a short time you get to find similarities and differences you have with everyone else. Plus, you will also get to know whoever they brought with them, either parent, spouse, child or running buddy. It ends up being a family reunion of everyone related not by blood, but because of this run.

11. If I bring my family or friends, what can they do?

There are many things for spectators to do. Some make sure their runner is well supplied with anything they may need (otherwise know as being a handler), but that doesn’t take too much time. If they wanted something more to do, they could always volunteer at some point in the race, either as a lap counter for several runners, making sure the community aid station is well stocked, helping someone else set-up their tent, or whatever else is needed at the time. In addition, kids can play across the street at a community playground, or visit Scout Lake. Adults can take in some shopping at the Greendale village boutiques on Broad Street just a block or two away, or another mile further to Southridge Mall or the many stores and restaurants surrounding it. Or they could even take in a movie or stop in at one of the festivals going on in town during Labor Day weekend.

12. How does each race finish?

As each race starts to wind down, we announce the time left, and when there are less than four minutes to go, runners who can’t complete another lap can run a short out-and-back to get additional mileage. It is fun to have those who have already finished come back to see how many miles their fellow competitors end up with, and also see volunteers who helped out earlier in the race come back to see "their" runners finish.

13. Do I have to run until the end?

No. You can stop when you have reached your mileage goal. Some come back onto the track to walk or run a few laps at the end, and that helps pump some of the lactic acid out of their legs – speeding recovery. The only exception is if you have set a national open of age group record, then you have to come back from your break and run or walk at the end.

14. How do breaks work?

Brakes work by forcefully applying a softer material (formerly asbestos) in the form of a shoe or pad to a rotor or drum of polished steel. The friction slows you down… Oh, breaks! Just like car brakes, running breaks will temporarily stop your forward progress, but in the end may help your total mileage, as the aim is to recover somewhat from the running you did, and help you prepare for your next running/walking segments.

During breaks, some runners elevate their legs, get a massage, change socks, apply more sunscreen, eat a sandwich, or catch up on sleep. The choice is yours for what you do and how long you want to be off the track. Just keep in mind that the entire time you are off the track, you are not adding to your mileage total. And those who consistently get the most mileage plan their breaks to optimize time so they are on the track as much as possible.

Always let the lap counters know when you will be taking a break, and approximately how long, so they can make a note of it. They can even act as your alarm clock, telling you when it is time to get moving again. Also, they will make note of the direction you were going so that if your break lasts through the next time we turn around, you will be going in the correct direction.

15. Are support folks allowed to run with their runner?

Support folks can run on the track outside of the first two lanes, but cannot run or walk with any competitors. That would constitute an unfair advantage under USATF rules. Occasional laps (up to one lap an hour), may be acceptable and may be deemed as not an unfair advantage. Check with the race director. Also, fellow competitors can be in violation of this rule if it is perceived that their purpose is to pace another competitor.

16. Any other rules I should know about?

There are a few. It is common track courtesy when being lapped by a fellow competitor to move to either the outside of the first lane or into the second lane to allow them free access to pass. We realize this isn’t always possible, but if do you hear another runner coming, just ease into the next lane a bit.

Also, we have a recommended, but voluntary, weigh-in. Two big reasons for weighing-in periodically are to improve your performance in the race, and to keep you in the race. If you have a 2 – 3% weight loss during the race, that will adversely affect your performance. So, getting close to those levels sends a clear message to slow down a bit and start consuming more fluids to regain your hydration levels. If you don’t weigh-in, and the race director determines that it is unsafe for you to continue because of perceived dehydration, he has the authority to take you out of the race. If on the other hand, you were weighing-in regularly and keeping your weight loss well under 5% (more in the 1 – 2 % range), then you have objective proof to keep you in.

17. How much should I drink?

The higher the heat and humidity levels and the speed you are running, combined with your heat acclimatization, will determine how much you should drink. Everyone is different. The easiest way to tell is to keep track of how often you are urinating. If you are going to the bathroom every 45 minutes to an hour, and your urine is clear or almost clear, then you are drinking enough. Another way to tell is by weighing yourself periodically, as mentioned above. And the best things to drink are either water or a combination of water and an energy drink. In hotter weather, make sure to dilute the energy drink more so as not to upset your stomach.

18. What should I eat?

There are many foods that work for a long distance event such as this, and since everyone is an individual, you will have to determine which ones are best for you in different weather conditions.

Electrolyte consumption is essential. So in addition to your energy drink, watermelon, grapes, bananas, and blueberries are great. Energy bars (other than low carb ones) work great too. For sodium, pretzels work well, or salt tablets that are combined with baking soda.

We will make blueberry pancakes for runners between 6:30 and 7:30 a.m., supply bananas and some grapes throughout, along with a watermelon in the heat of the day. In addition to our energy drink, pretzels should always be on hand. In the early afternoon, we will bring out a 6 foot sub, followed by hot dogs or hamburgers, and then pizza in the evening. My wife also makes two different types of vegetarian soup to keep everyone warm overnight. In the morning, we will host a hearty breakfast for runners and their guests. If you’re into the low carb diet, there won’t be much for you here.

19. What should I bring/wear?

Bring the fluids and food that work for you. You can bring a tent and sleeping bag if you or your handler want to get some rest during the night. Clothing wise, bring a little bit of everything, as the weather can be cold, wet, and windy, or hot and humid, or anywhere in between. And you would be surprised how little heat your body generates after 14 to 16 hours of low level exercise in the cool of the night. Sun glasses and a visor cap reduce eye strain. And if it gets really hot, the cap can be a great place to put ice cubes.

A cooler and small table work well. A waterproof high SPF level UVA/UVB sunscreen is a must. Body Glide, Bag Balm, or other similar products help prevent blisters and chafing. Vaseline is not recommended, because it wears off too quickly. If you get blisters between your toes, some wrap them with duct tape. And mosquito repellant is also recommended.

20. Will there be mosquitoes?

Yes.

21. What will the weather be like?

That can vary considerable, anywhere from the low 40’s at night, up to the low 90’s, with sunshine, clouds, wind, or rain, or some combination of the above. So, plan accordingly. If in doubt, bring that article of clothing along with you. You never know if you will need it or not.

22. How much lighting will there be?

We will have enough overhead lighting on at night to help you find your way, but not too much.

23. What goal should I set?

If this is your first time doing an ultra, first off, don’t think you can beat any of our event records. Set one or more reasonable goals based on your long training runs and the laws of diminishing returns, and realize that unforeseen things, including the weather, could greatly affect your performance. And definitely make one of your goals be: To have fun!

24. How do I sign-up?

Click on the 'Entry Form' link at the top of any page of this website, print the form, fill it out, and mail it in with a check to the address listed on the form.

25. How do I get there?

If your planning on driving, Click Here for a Yahoo location map. You can also use this site to get driving directions.

To get to Greendale High School from General Mitchell International Airport – Take a taxi four miles West on Grange Ave. and then have them take you Southwest on Loomis Rd. (Hwy 36) for about 1/3 of a mile. Take Southway to the right. In a block or two, you will see a small parking lot on your left on the North end of the track. You are there! (Less than 5 miles altogether, so it shouldn’t be too expensive.) Also, once you are there, we will get you wherever you need, including getting you back to the airport. (If you fly in on Friday, there are plenty of hotels nearby – see the next question below.)

To get to Greendale High School by a Milwaukee County Transit System (MCTS) Bus – Call the MCTS at 414-344-6711 to find out how to connect up with route 35, which is mostly a North/South bus line traveling up and down 35th Street, who’s southern end point is on Southway. Just ask the bus driver to let you off at Broad Street, or just East of Broad Street at the parking lot by the track. Then it is just a short 100 yard walk to the start.

26. Are there any hotels nearby?

Yes. There are many hotels in the Milwaukee area. Many of them are nearby. A list is provided below of 17 hotels in the surrounding area. The hotels are in two different groups below. The first 14 are east of the Badgerland F/X run, but all within 4 miles, with most near General Mitchell International Airport. The second group includes hotels west or northwest of the run, all within 6 miles. The hotels are arranged roughly in order from lowest price to highest in each section. Call ahead for current prices and availability.

Name	Address	City	Phone
Suburban Motel	4600 S 27th St	Milwaukee	414-282-9595
Red Roof Inns	6360 S 13th St	Oak Creek	414-764-3500
Motel 6-Milwaukee-Airport	5037 S Howell Ave	Milwaukee	800-466-8356
Country Inns-Milw-Airport	6200 S 13th St	Oak Creek	800-456-4000
Midway Hotel-Milw-Airport	5105 S Howell Ave	Milwaukee	800-WESTERN
Hospitality Inn	4400 S 27th St	Milwaukee	800-825-8466
Amerisuites-Milw-Airport	200 W Grange Ave	Milwaukee	414-744-3600
Super 8 Motel-Milw-Airport	5253 S Howell Ave	Milwaukee	800-800-8000
Holiday Inn-Milw-Airport	545 W Layton Ave	Milwaukee	800-HOLIDAY
Comfort Suites-Milw-Airport	6362 S 13th St	Oak Creek	888-522-WISCO
Econo Lodge-Milw-Airport	6541 S 13th St	Oak Creek	800-4-CHOICE
Mainstay Suites	1001 W College Ave	Oak Creek	414-571-8800
Clarion Hotel-Airport	5311 S Howell Ave	Milwaukee	414-481-2400
Howard Johnson-Milw-Airport	1716 W Layton Ave	Milwaukee	800-I-GO-HOJO

Golden Key Motel	3600 S 108th St	Greenfield	414-543-5300
Exel Inn-Milwaukee-West	115 N Mayfair Rd	Wauwatosa	414-257-0140
Days Inn	11811 W Bluemound	Wauwatosa	414-771-4500

27. Has this run always been at Greendale High School?

No. This is the first year in Greendale, although we are hoping it will work out as a permanent location. Let us know how you like it. Throughout the years, this event has been at 10 different locations in four different counties. It has been a stand alone event, affiliated with the Fond du Lac Running Club for 13 years, and finally with the Badgerland Striders Running Club for the last eight years. It has seen three race directors, including the current director, who has been at the helm since 1993. In the future, we hope to have a section on this web page detailing this event’s history, including some of its many personalities. That may not happen until sometime this winter.

28. Why is it on a track?

We have had this run on many different surfaces, and rubberized track surfaces simply offer the best for runners. Performances tend to be about 10% better than when you are on an asphalt surface, and you recover more quickly too. And when we are at a track, there are no outside negatives that can sometimes happen at a park. (Those will be included in the event history section.)

29. What does the F/X mean in Badgerland F/X 12 & 24 Hour Run?

F/X stands for special effects, as in movie special effects. It stems from the time we moved this event to Frame Park (surrounding the Fox River) in Waukesha. I arranged for the local water ski team to appear and also someone who had a radio controlled speedboat. Neither ended up showing on the day of the event, but I hadn’t promised to pay them anything either. We will try to have interesting things for you to see again this year, although even if we don’t, if you are doing the 24 hour run, your mind will sometimes help create those special effects without any help from us.

Badgerland Striders
9200 West North Avenue
Milwaukee, WI 53226
Phone: (414) 476-7223

headquarters@badgerlandstriders.org
webmaster@badgerlandstriders.org