Friday

1700  HQ and Campsite opens

Race registration in Dale 1800-2100

Saturday

0500-0530  Race registration in Dale 

0545  Coach collection from Dale  (Travel time 60 min)

0715  Race brief in Porthgain 

0730  Race start Porthgain Saturday 

Race course closes Saturday at Midnight

These items must be with you at all times during the race.  You cannot hand them to supporters or put items in your drop bag.  If you are found without ALL of these items you will be disqualified - there will be a kit check at the finish.  Please do not ruin your race by failing to carry them.  These are inportant safety items.  We take your safety very seriously as should you.

Compulsory Kit 

This MUST be carried (or worn) at all times and will be checked at registration before receiving your race number. 

• Rucksack or suitable means to carry kit
• Waterproof Jacket (with taped seams)
• Waterproof Trousers (with taped seams)
• Upper body long sleeve synthetic cover consisting of either 1 x synthetic thermal mid layer OR two standard base layers totalling a minimum weight of 300g. 
• Warm Hat or Buff
• Head Torch with spare batteries.
• Spare head torch (only for the 100mile runners; emergency petzl elite or similar acceptable) 
• Gloves suitable for conditions
• Whistle
• Compass (phone or watch compass is acceptable)
• Appropriate Trail Running Footwear with adequate grip for conditions
• Foil Bivy Bag (Bag not a blanket)
• Small First Aid Kit to include: blister plasters, sterile dressing and bandage or tape.
• Mobile Phone that is kept charged
• Emergency Map (provided)
• Water Bottle 1 litre minimum e.g. 2 x 500ml (1.5 litres recommended if hot)
• Solid plastic cup suitable for hot drinks
• Appropriate food / energy products for your expected time for the event
• Small red light attached to the back of your pack which you turn on during the night (only for the 100mile runners).
• Cash or card (mainly to buy ice cream!)
• GPS device with the route on it* (This may be a watch, handheld unit, or phone app). The device must have sufficient battery life to last total duration of the event- and spare batteries to charge the device are required.

Your drop bag must contain a warm finishers jacket.

Advisory Kit/Optional Kit  

• Lower body base layer or trousers

• Hydration tablets or similar

• Money

• Sunglasses, Sun hat and Sun cream

Notes

*Many runners will already have a gps watch that displays the route. If you don't own a gps watch, the simplest way to have the gps file available to view is to use a phone app. There are several phone apps available, and we recommend the OutDoors GPS app from ordnance survey. This app gives you a map and gps dot which identifies your location, and you can download the route onto it. It is really useful if you mistakenly miss a sign or come off the route or if you intend on recceing some of the course. 

A short tutorial explaining how to use and download the route onto the outdoor gps app is available at the following link https://www.youtube.com/watch?v=8mabfbazF_8.  

Some Clarifications on Compulsory Kit Lists

1. 100 and 50 mile runners must have an emergency bag not a blanket! Eg: Sol emergency Bivvy.

https://upandunder.co.uk/adventure-medical-kits-sol-heatsheets-emergency-bivvy

2. A buff is acceptable as a hat.

3. Upper body long sleeve layers top minimum weight 300g –

This could be made of

    a) 1 x synthetic thermal long sleeve mid layer e.g. Montane prism jacket (360g).

    b) or 2 x standard long sleeve base layers e.g. 2 x Helly Hansen Lifa shirts 2 x 160g

    c) or a combination of the above. e.g. 1 x fireball smock (260g) and 1 x long sleeve base layers (110g).

4. Waterproofs must have taped seams.

5. 100 mile runners must have a small red light attached to the back of your pack which you turn on during the night.

6. 100 mile runners must have a spare backup torch- this does not need to be a head torch, but should have enough light to navigate with.

7. The race is cup less so please ensure you bring a hard plastic cup which is suitable for marshals to pour hot drinks / soup into. The cup can not collapse or fold in any way.

CP1  Whitesands 15k/600m 

CP2  St Davids 27k/950m

CP3  Solva 34k / 1150m

CP4  Newgale 43k / 1500m

CP5  Broad Haven 54k / 1900m

CP6  St Brides 63k / 2300m 

CP7  Martin's Haven 70k / 2550m 

Finish Dale 80k / 2900m 

Drop Bags 

For the PCP 50 there is one drop bag available at the half way checkpoint at CP5 Broad Haven 54km.

Your drop bag will be provided at registration and should be labelled with your name and race number.

All of your drop bag items must fit in the bag and the drawstrings should be tied shut.  Drop bags are 44cm x 33cm.

The route is signposted with excellant Pembrokeshire coast path and Wales coast path signs, and Run Walk Crawl arrows around for any sections which you leave the coast path to enter checkpoints. 

The Wales coast path arrows are excellent and it is possible to follow the path just using these. In addition to the route markings you will receive a marked map and online route brief providing clear guidance on important navigation landmarks to lookout for. 

You should download the Gps file onto your watch, smartphone or hand held device. View our short online video presentation explaining the steps required to upload the route onto the outdoorgps smart phone app here. If you lose your way or come off the route you can easily find your way back to it using the map or gps device. 

The sections where you leave the Coast Park will be well marked with illuminous flags, tape and arrows.

Travel

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Cancellations

If competitors withdraw prior to the event, the following costs are incurred: 

5 months before the event, 75% of entry fee will be refunded OR you can transfer the remaining cost (75% of entry fee) off a different event.  

2 months before the event, 50% of entry fee will be refunded OR you can transfer the remaining cost (50% of entry fee) to a different race.

Your deferral or refund will be processed within 30 days of initial e-mail. 

1 month before the event, no refunds or Transfers to another race are available.

Ttransfers

You can transfer your place to another participant until two weeks prior to the race day, but you must contact us first and follow the instructions we provide. Any transfers without our consent will not be honoured. 

General Terms

Please do not enter any event unless you agree to take full responsibility for your own health, fitness and well-being whilst out on the route and agree to our terms and conditions. 

For distance races you must be able to navigate the route and have experience / intend to gain experience of night navigation (if required). 

Competitors must read carefully all of the information provided on the Run Walk Crawl website, including kit lists, route details and safety information. 

Competitors should not take part in the event if they are knowingly under prepared, have an undisclosed medical condition or current medical illness (eg: chest infection) or any other condition which may compromise their safety. 

All details provided by competitors must be accurate at time of entry. Any changes to personal or medical details must be notified to the event organisers by email. before the start of the race. 

If you are unable to attend the race please let the organisers know only via e-mail. Please note Facebook messenger or calling via telephone are not an accepted method of cancelling or deferring entry.  

Your deferral or refund will be processed within 30 days of initial e-mail. 

Competitors must follow the rules and regulations of the event as outlined by the organising team. 

If the organisers are forced to cancel the event for any reason, a new date will be established and all entries will be carried forwards. If no alternative date is available, all entries will be carried forwards to the next year. 

Entrants should always act in a manner which ensures minimal impact upon the environment, event route and local inhabitants.   These include but are not limited to: 

Leaving no litter 

Closing gates 

Acting responsibly around livestock 

Being quiet when travelling through villages at night 

Keeping to marked paths 

Any entrant not acting in this manner, either during or before the event, will be disqualified and their entry fee will not be refunded. 

Officials also reserve the right to withdraw a participant from the event if they deem that it is unsafe for them to continue.

Self-sufficiency

All our events are self-sufficient which means participants complete the course carrying compulsory kit, following the route (details below), and being responsible for themselves and there safety.  This is standard practice in these types of ultra-running, trail running, walking and fell running events.  The organisers will provide additional safety cover, aid stations / checkpoints, to help you complete the challenge.

Participants must be aware of and look out for traffic and road crossings, general members of the public, other path or road users, as well as livestock, dogs and bikes. It is your responsibility to keep yourself safe whilst following the route. You must pay reasonable attention to your safety on the paths, mountains, cliff edges and roads. You must give way to other path users and keep to single file when paths are narrow, busy or when instructed to by marshals.  

Marshals will be on the course at checkpoints, and generally around the start areas. In addition there will be a first aid and safety team monitoring the course. There will not be marshals every couple of hundred meters on the course. Some sections of the courses may be exposed and you could not see another person on it! This is one of the great reasons to do this type of event. However, if you are NOT completely confident with this style of event you should not enter! 

Abuse of marshals is unacceptable.  Any participant guilty of this will be immediately withdrwan from the race.

You should be familiar with the serious disabling consequences of hypothermia, dehydration and heat exhaustion and act appropriately during the race.  You should also take appropriate action to avoid getting into the above situations which increases the risk of the above occurring. 

You must take note of the length and severity of the race and local weather forecast for the day and judge their capabilities accordingly.  If the weather forecast is particularly bad then you should add additional kit (for example warmer clothing) based on your ability. Remember the compulsory kit is just the minimum required! You may need more.

Take reasonable care not to create hazards that may cause harm to other people and support anyone in need of assistance, even if it means abandoning their race.  

By entering the event you are agreeing to take responsibility for your actions and that you are competent to participate in such an event.

Checkpoints and Cut-Offs  

You must report to each checkpoint and ensure your race number is recorded by the marshal.

All checkpoints have a strictly enforced cut-off. The cut-offs have been determined by the organizers to allow you to complete the event in the allotted time. They are there to ensure the safety of all participants and marshals. They are necessary so our resources especially first aiders and safety marshals are able to be in the correct positions for competitors. Any participant that has not departed the Check Point by the cut-off time will be retired from the event. 

Retirements & Repatriation

The support team and organizers will be doing everything we can to get every competitor to the finish line. If participants need to retire at any other location (other than a checkpoint) it is critical that they communicate this to the Race Director urgently as per the emergency instruction printed on the map. 

Unless it is a major emergency you should make yourself comfortable using your safety kit and find shelter. If you are safe and not a major medical emergency then you may have to wait some time before a marshal can pick you up. We would strongly advise competitors to carry sufficient money so that they could get a taxi just in case.

Compulsory Kit 

Having the right kit could be essential for yours or other competitor’s safety during the event. We have also made certain undertakings on behalf of the competitors to landowners and authorities about what safety kit competitors will be carrying. There will be kit checks during the event and at the finish line. There will be random kit checks for many competitors. The leading runners can expect a kit check at the end of the race! Competitors found to be missing mandatory items can expect to be disqualified from the event. If you have any questions about the acceptability of your kit please do not hesitate to contact us.

You agree to carry sufficient kit, e.g. body and leg cover which gives protection from the effects of wind chill and, rain and safety equipment, (including food and drink) throughout the race to be able to provide protection from hypothermia, or dehydration and heat in the worst foreseeable weather conditions during the race, noting that rescue could take a long time.  

Factors including weather and terrain mean that these style of races takes place in a hazardous environment. Competitors must have appropriate experience in the conditions that may be encountered so that they can manage their own safety.  

The Race Organisers have a duty of care to competitors in their race, however competitors must accept that race monitoring arrangements, e.g. marshals and checkpoint recording are primarily designed to ensure ‘fair competition’ and must not be considered a ‘safety net’.  A competitor enters a race on the understanding that they are responsible for their own safety.  The competitor must obey all instructions from the organisers and officials but must equip and conduct themselves as though they were unsupported for the duration of the race.  

Once registered you are ‘in’ the race. If you retire from the race you must text or phone the race number printed on the map, and let the next checkpoint know. This is a check to ensure everyone is safe at the end of the event. If you fail to do this you will be held responsible for us contacting mountain rescue and the police as a missing person and be liable for any charges!

Participants must not drop litter and must deposit litter in bins provided at the checkpoints and finish. Anyone caught dropping litter will instantly be disqualified.