Dropping Out

Unfortunately dropping out of 200-mile races is as much a part of ultra-running as flowers are to spring. OK, maybe “storms in spring” would be a better metaphor, but whichever you prefer, it happens. If you must drop, do not just leave. You MUST go to an aid station to drop. We must know you are dropping. (And you must Return your SPOT Tracker!) Tell the Southern States 200 Aid Station Captain, or the volunteer checking runners in and out, that you are dropping. You will be marked as DNF. If you fail to do this, a few hours later, you may have some very mad search and rescue people knocking on your door. You will also be Disqualified.

Don’t give up too easily. Before you DROP, make your way to the next aid station and sleep. You can sleep any time or any place you choose, but if you make it to an aid station you will be able to eat some food and rehydrate. This will help you recover while sleeping. It’s amazing what an hour or two of sleep can do.

Cutoffs: Southern States 200 Cutoffs are very generous. A strong walker can finish the course, staying under cutoffs, and never run a step. We give our runners every possible chance to make the finish by the cutoff. If you are trained, stay hydrated, stay fueled and sleep, you can finish.

Weather in the Southeast

The Georgia and Alabama area can exhibit extreme weather - heat, cold, wet, dry, high winds, hail, sleet, rain severe thunderstorms, tornadoes. Mountain storms in Georgia and Alabama can be frightening. The temperature drops dramatically. You can easily become hypothermic with no aid station for miles. That’s why we require a rain jacket. Be Prepared!

A little weather example - The 2023 Lake Martin 100, Late March - Many tend to underestimate the potential for bad weather in the Southeast. Let me provide an example, The following is the weather runners encountered over a single 32 hour period. The Lake Martin 100 started Saturday at 6:30 AM, in a narrow gap between severe thunderstorms. The high Saturday approached 90 deg. Saturday night, at about 1:30 AM runners were hit by a hailstorm. At about 3:00 AM they were hit by a second hailstorm. The second was very bad. Every car at the start area was damaged. So many leaves and pine needles were stripped from the trees the ground looked like green carpet. Sunday morning, a little after sunrise, somewhere between 8 and 12 inches of rain fell over 2 hours. This is not an exaggeration. Two foot bridges washed away on tiny creeks runners would normally stepover became raging rapids. At least it was warm. Storms in the Georgia mountains are another story. Some of the coldest races I have ever run were in the North Georgia Mountains in the spring and summer. Even on July 4th Weekend! Ask anyone that has run Merrill’s Mile out of Dahlonega, Georgia, more than once or twice. As stated before “BE PREPARED!”

Course & Navigation

The mountains in the Southeast may be small, but they are rugged. Single track trails require your full attention to avoid falling on your face. The course will be marked with flagging with reflective tape, yard flags with reflective tape, and arrow signs at intersections. We will thoroughly mark 100% of the course. Theoretically, you should not need any navigation aids to stay on course. Unfortunately, things happen. Storms, animals and people mess with course marking. Sometimes intentionally alter course marking. Reversing one sign can make a real mess. And then there is the effects of sleep deprivation and exhaustion after 3 or 4 days of continuous movement. Know how to use Gaia or other GPX navigation aids.

In the inaugural Southern States 200, while delivering aid stations supplies ahead of runners, I found three places where someone had altered the signs and flagging with the intent of sending runners far off course. Fortunately we were able to replace the signs and the 1/2 mile of flags that were pulled up in each case before runners arrived. Obviously, there is no guarantee we will always catch such vandalism. Know how to use that GAIA App.

This is a Cupless Event

We will not provide “Cold Cups” at any aid stations for any cold drinks. That includes drinks such as water, Tailwind, cokes, pickle juice, etc. We will provide “Hot Cups” for hot soup, broth, coffee, hot chocolate, etc. There are a variety of easy to carry, lightweight cups available. The easiest to use are those soft cups with a ring on one side so they can be attached to a carabiner on your pack. I have used this Altra cup for all my races for the last two years. It’s always there when you need it. Any type of flask or water bottle will work too, or anything else you are comfortable drinking out of.

Drop Bags

Runners may have drop bags at all Drop Bag Aid Stations. (That makes perfect sense.) We will accept drop bags up to 12” X 16” X 24.” Ice chests, anything made of Styrofoam, and large tubs will not be accepted. “Dry bags” make great drop bags, maybe the best. We will accept Dry Bags up to 40L. We will try to keep drop bags out of the weather, but storms or other conditions may make that impossible. PLEASE don’t use trash bags as drop bags. Someone could confuse your DB with “Trash” and throw it out. Trash bags are also prone to tearing while being moved around. Small bins and boxes (no larger than 12” X 16” X 24.”) are OK, but be sure to tape the lid securely using duct tape. If your crew is parked in the aid station, you are welcome to use the crew car as a personal aid station. You MUST check in at all aid stations before going to your car and again when leaving the aid station. A word of caution here, due to any number of causes, your crew may not arrive at every aid station ahead of you. They may not arrive at all. It’s best to send drop bags to the aid stations. Let your crew bring that “backpack” pack loaded with the extra items you might need.

All Drop Bags must be labeled correctly. They must have the following information “CLEARLY” printed on the drop bag in an easy to find location: The runners Name, the runners BIB number, the Aid Station the drop bag is to go to.

Many Ultrarunners, especially those new to “LONG” Ultras, put everything but the “Kitchen Sink” in their drop bags. You will realize after the race that you used very little of all that stuff you spent hours, sometimes days, packing. Have an extra headlamp or flashlight in aid station bags you expect to reach at night. Have backup batteries for all of your light sources. Start with one small handheld flashlight in your pack and a set of backup batteries for your handheld light and headlamp as an emergency backup. Extra calories are critical with aid stations as much as 20 miles apart. Throw in some extra gels, cookies, tuna packets, or other of your favorite snacks. Pay close attention to the weather forecast for the race weekend. Weather can destroy your run quicker than any other factor. Have extra dry clothing in your bags. Even if there is 0% chance of rain during the race, carry an emergency poncho from the start. It’s also a good idea to have a change of shoes and socks.

Drop Bags for those Riding the Shuttle from Cheaha State Park to Dalton on Tuesday.

We will have a trailer at Bald Rock Lodge for drop bags. You may not be able to take droop bags on the shuttle. You may carry one bag on the shuttle with the things you will need Tuesday night, and what you need to start the race. (shoes, hydration pack, running cloths, supplies, etc.) If the bag is too large to go on the shuttle “comfortably,” we can carry it in the truck pulling the trailer. Wednesday morning, bring your bag with you to the shuttle when you head to the start. We will transport your bag back to Bald Rock Lodge, in Cheaha State Park, so it will be there when you arrive.      

Required Gear

Each runner is required to carry the following items with them at all times during the SS200 run. When you check in at the start we will check to see that you have this stuff with you! Runners will also be subject to spot checks at any time during the run. If you do not have these items with you, you will likely be disqualified.

1) Water filter bottles such as Katadyn's BeFree. LifeStraw, or Salomon's Soft Flask XA Filter.

2) 24 oz. of water at the start of all sections. Minimum.

3) 400 extra Calories

4) Electrolytes

5) A light rain jacket or poncho.

6) Space Blanket

7) Collapsible Cup, collapsible flask or water bottle.

8) Cell Phone and a method of charging (battery packs and charging cord)

9) GPS Enabled Device with the course file loaded. Since you already have to carry a smartphone, that's the simplest option.

10) Headlamp w/ extra batteries or method of charging

11) Whistle, most running vests have one attached.

12) Warm hat or buff

13) Long sleeve top

14) gloves

15) SpotTracker (we provide)

Depending on the weather and forecast the following items might be added to the required list. Have them available, just in case.

16) Upper insulated layer (Fleece)

17) Long rainproof lower layer

18) Rain jacket with hood

We do not require you to carry an excessive amount of water on the run. The is an abundance of creeks and streams all along the course. The exception is along ridges. Keep your bottles topped off for the first 65 miles of the run. Much of this section of the Pinhoti trail follows ridgelines.

Recommended Gear

1. Gaiters

2. Trekking poles

3. Cap or sunhat

4. Sunglasses

5. Extra LED flashlight and extra batteries

In your pack:

1. A change of Socks

2. Toilet Paper in a zip lock baggie

3. Alcohol wipes

4. Extra zip locks for phone, trash, etc

5. Long Pants

6. Long sleeve layer

7. Anti-Chafe cream

8. Moleskin or other tape

9. Driver’s License & Emergency contact list

In your dropbags:

With 12 dropbag aid stations, we recommend having a variety of potentially critical items in each bag.

1. Dry long and short sleeve tops

2. Towel and washcloth

3. Alcohol wipes

4. Long Pants

5. Rain Jacket with hood

6. Extra Fleece layer

7. Sunscreen

8. Anti-chafe cream

9. Medications

10. Extra contact lenses

11. Extra Batteries and charging cord

12. Extra Toilet Paper in a baggie

13. Extra zip locks for phone & trash