Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [64]
Early in your race planning process, research whether the race allows support crews and pacers—two forms of personal, in-race support—and whether you want either or both to be part of your ultramarathon experience.
In the weeks ahead of the race, look at the distance and topography between aid stations and roughly estimate how long you think it will take you to get between each of them. Based on those time estimates and broad temperature guesses based on time of day, figure out how much fluid you’ll need between aid stations. This informs your choice of hydration carrying methods, discussed in chapter 8.
At the same time, start planning what gear and nutritional supplies you ideally want to pick up or drop off at each aid station. This means picking up a resupply of gels, a headlamp, a change of socks and shoes, or a fresh shirt, among many other things. It also means getting rid of gear you no longer need, but don’t wish to part with forever. Now see if the race transports drop bags. Discussed more fully later in this section, drop bags are a way to get some of your supplies to designated aid stations. Then start planning what you want to pick up or drop off at particular aid stations based on where you can have a crew or a drop bag.
As a race nears, I develop both a checklist and a to-do list. The checklist is a list of all the items I need for the trip and the race. Sit down and write an initial checklist, but allow it to grow over time as you think of new items. I include everything down to my wallet and phone. Once you draft a pre-race checklist, save it and modify it for future races. I feel much more assured in packing if I have a checklist to follow. Just remember not to cross an item off the checklist until you put it in your bag, suitcase, pocket, or car. My to-do list covers pre-travel items, but focuses on what I need to do the day or two prior to a race and before the start on race day. The list assures that I won’t forget an important pre-race step. It also encourages me to plan out a reasonable schedule for the hours prior to the race by moving as many items as possible from race day to an earlier day.
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Sample: My To-Do List for the 2009 Leadville 100
Thursday
Shake-out run
Look at gel selection
Friday
Grocery and last-minute supply shopping
Charge GPS unit
Pack post-race bag
Empty cooler
Empty unnecessary stuff from car
Pack gear
Shower and shave before bed
Race Morning
Pack iPod Shuffle and preferred headphones
Hydrate
Apply sunblock
Apply Bodyglide to inner thighs
Apply nipple Band-Aids
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Support Crews
Many ultras allow a runner to have a support crew, a person or people that assist at designated aid stations along the course. * While a crew can provide useful psychological support, its primary duties are usually logistical. This might mean that your crew brings your desired food, drink, and gear to specific aid stations while you take care of your own needs. Or you could have your crew take a much more active role in asking you questions, assessing your state, assisting with shoe and clothing changes, filling water bottles or a hydration bladder, and taking care of any other needs you have.
* I speak of crews and, in the next subsection, pacers with regard to their “duties.” By providing these instructions, I merely aim to help an aspiring or novice ultrarunner make the best use of his or her crew or pacer. Having either is a gift. Be thankful for their assistance, whatever it may be, and their willingness to share your ultramarathon experience. Until you’ve filled each role yourself, you might underestimate how difficult the roles of crew and