This is part of a series of posts regarding how I am preparing, planning, and train to complete the 100 miles Ultramarathon Umstead 100: Road to 100. For all the ultrarunning series here is Road to 100 last week’s post and for additional ideas follow the link. Training for a 100.

Final training week. Very low mileage to let the body recover. Event the stretches session are very light in intensity. Just to get the blood flowing and warm up the body to get the active recovery going. Started to add a few th8ings to the loop bags and figure out how to organize and fit everything that I might need during the event.

The one topic I have not talked about much yet is pacers during Ultrarunning. Normally for shorter Ultra events or multi-hour events, there is no need for pacers or not allowed. Now for longer ultras, some 50M, some 100K, and 100 or plus miles events, they allow pacers to join the runner mostly for safety reasons.

Assessment:

By now you probably have devoured the runner’s pamphlet/informational from the event coordinators. There are rules about who? when? How many? and information for pacers to know and follow. The runners are responsible for their crew and pacer. This is very important to know given that they could cause or trigger a disqualification.

Hopefully, during your training, you have been able to connect with multiple runners, friends, and family that would like to help you in this endeavor. You will need to figure out how many pacers you will have accessible for your event. One, two, four? Also what distance they will cover? Keep in mind that some events might have volunteer pacers for those runners that might have no pacers, are in need of company, or were traveling from far, making it difficult to have brought their own.

Planning:

Your pacers are not mind readers, they do not have super guessing powers you need to communicate what you want them to help you with. Be respectful but also be clear on what to ask.

If possible you can do a pacer rehearsal run to go over some of the details and locations. My event is a 12.5-mile loop, so I was able to run at least once or twice with my pacer and talk about the event, what to expect and how they could help me.

In addition, I documented a few important things that I would like for them to remember and do for me during the event. Here is an excerpt of the information I shared.

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Once again thank you so much for helping me out with this upcoming race. Here are a few notes, where I need your help with prep work.

The goals for this event are,

Goal a) To PR 22:36:00 hours,  Overall Average Pace – 13:34

Goal b) To finish under 24:00:00 hours – Average Pace – 14:22

Goal c) To Finish – Cut off time 30:00:00 hours

Goal d) Do not die

During the day, I am planning to be quick at the main base station. I will be running with my waist fuel bottles, switching to a handheld for loop 5, and finishing with the hydration vest for the last 3 loops. I will send a text to the group with the location at the start-finish area. If I get parking lot A, the home base will be the back of my truck where I will have a larger cooler and bags set up. Otherwise, it will be at the start/finish area with a smaller setup. Either way, I will be sending out a text with the location and picture for reference and an easy location to find.

Although this is not my first time attempting 100 at Umstead, please feel free, if you have suggestions, questions, recommendations, and/or comments please let me know. I will be setting up the group text chat. Last time the pacers had their own group chat to convey any key messages, in case things are not going that well and want it to discuss with the upcoming pacer and not have me aware of how horrible I am doing, lol. It is up to the team.

At the start/finish station, I will have Zip-lock bags with the number of the loop. If you can have it handy that will be great. I will also have a larger Zip-Lock bag with miscellaneous stuff I might want. I will let you know if I need something other than the numbered bag.

Do not forget to bring your headlamp/lamp. I will have a main headlamp that should last a couple of loops and a backup.

I will text out when I reach the main Aid station #2, that way it will start the pacers rotation.  If for some reason I decide to drop at the 50-mile mark I will text in advance so you do not have to worry about pacing. But I am too stubborn to stop.

In regards to the pacers order, I am proposing,

Loop 5: Jamie: I think the starting time will be between 4:00 PM-5:30 PM? Last year I might have been a little bit early.

• Make sure I drop the waist water/energy belt, I do not want to carry extra weight.
• Remind me to drop the I-pod shuffle.
• Remind me to grab my wireless headphones (AfterShockz) I might need them if things start getting rough.
• Remind me to use the Aquaphor (Glide, Lube)
• Have my water Handheld ready for me to head out.
• Remind me to “Check Temp Bolus” or “Don’t forget to reset pump” on my insulin pump and check sugars
• The first section uphill – I will walk that section while eating something, ask if I need something from the main aid station
• Get me in and out – let me know the 5-minute mark, need to be out in less than 12 minutes.
• Take a selfie – (optional, last time I did not have a pic with each pacer)
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• During: Don’t forget to notify the next pacer ahead of reaching the station
• With a 1 mile to the finish: Remind me as we turn right at the water fountain closer to the finish area, so I can start finishing the content of my drink bottle.
• With a 1 mile to the finish: Remind me to take the caffeinated gel.
• With a 1 mile to the finish: Ask me if I need anything from the aid station and if you do not mind getting it as I get ready for the next loop.

 Loop 6: Chad : 3-3 ½ hours later after 5? Estimate.

• Make sure I drop the handheld.
• Remind me to use the Aquaphor (Glide, Lube)
• Have my Hydration vest ready for me to put on and head out. It should have been already loaded and ready for the loop.
• Remind me to take a charger for the phone, maybe: I might not need to charge but just in case.
• Remind me to “Check Temp Bolus” or “Don’t forget to reset pump” on my insulin pump and check sugars
• The first section uphill – I will walk that section while eating something, ask if I need something from the main aid station
• Get me in and out – let me know the 5-minute mark, need to be out in less than 12 minutes.
• Take a selfie – (optional, last time I did not have a pic with each pacer)
•  
• During: Don’t forget to notify the next pacer ahead of reaching the station
• With a 1 mile to the finish: Remind me as we turn right at the water fountain closer to the finish area, so I can start finishing the content of my drink bottle.
• With a 1 mile to the finish: Remind me to take the caffeinated gel. I might not need one, but if you ask that will be great.
• With a 1 mile to the finish: Ask me if I need anything from the aid station and if you do not mind getting it as I get ready for the next loop.

 Loop 7: Venu: 3-3 ½ hours later? Estimate

• Make sure I grab the new fuel/water flask for my Hydration Vest
• Ask me/remind me to change the headlamp, if it got dark early – It might be ok to head out with the one I have.
• Remind me to use the Aquaphor (Glide, Lube)
• Remind me to “Check Temp Bolus” or “Don’t forget to reset pump” on my insulin pump and check sugars
• The first section uphill – I will walk that section while eating something, ask if I need something from the main aid station (SOUP!!!!)
• Get me in and out, let me know the 5-minute mark, need to be out in less than 12 minutes.
• Take a selfie – (optional, last time I did not have a pic with each pacer)
•  
• Chad: Refill the Hydration flask I just dropped from our loop. There will be an energy drink power in a Ziplock ready to be used.
•  
• During: Don’t forget to notify the next pacer ahead of reaching the station
• With a 1 mile to the finish: Remind me as we turn right at the water fountain closer to the finish area, so I can start finishing the content of my drink bottle.
• With a 1 mile to the finish: Remind me to take the caffeinated gel.
• With a 1 mile to the finish: Ask me if I need anything from the aid station and if you do not mind getting it as I get ready for the next loop.

Loop 8: Kaleel: 3-4 hours later? Estimate

• Make sure I grab the fuel/water flask for my Hydration Vest that Chad filled up
• Ask/remind me to change the headlamp, I need the second one for this loop.
• Remind me to use the Aquaphor (Glide, Lube)
• Remind me to “Check Temp Bolus” or “Don’t forget to reset pump” on my insulin pump and check sugars
• The first section uphill – I will walk that section while eating something, ask if I need something from the main aid station (SOUP!!!!!)
• Get me in and out – Need to be out in less than 12 minutes.
• Remind me how much time I have left to reach the second goal if applicable
• Take a selfie – (optional, last time I did not have a pic with each pacer)

I am planning to use a text group to use or direct text, to let the next pacer know we are on our way, perhaps at the mid aid station as mentioned above.

Please let me/us know how early you would like or need to know? Chad successfully paced me last year he might have some suggestions.

During the loop

I am going to do a quick stop at water fountains to drink some.

At main aid stations, both of them, I most likely give you an empty zip-lock as I will keep walking/jogging pass by it. Or ask for something specific as we get closer to them. If you do not mind stop at the station and fill it with chips, crackers. Ask my preference at that time. (NO Chocolate!!!)

I will be eating small bites along the way. It might take a couple of miles just to finish some snacks, cookies, or clementine.

Most likely I will try to “fast” walk up hills and jog/run the flats and downhills. If I do not pick a spot to start jogging, pick one for me.

We will talk a lot (I hope) but if I am in the “zone”, moving and I am not struggling much, I am good with some silence.

My pump has an audible warning sequence for my glucose levels going up or down. If you notice the warning and you do not see me acknowledging or checking it, please ask. Also, if I do check, ask anyway.

Quick Important Note:

I am diabetic and normally I am pretty good at sensing Lows and Highs. Lows are the dangerous ones because I can pass out. In the case that I am passing out or on the ground (it has never happened to me, but just in case) I will have a Glucagon pen at the start. It is easy to use, here is a link to how to use it, (I know it might be hard if we are halfway, but normally a gel, food, the energy drink will do the trick, but it might take time, 10-15 minutes)

Normally I take action well before something like this is needed. Continuous intake of food/carbs is key here.

Once again thank you so much for reaching out and volunteering to help me with this endeavor. If you have any questions suggestions, please do not hesitate to reach out. I will be setting up a group text chat shortly. I might forget one or two things, but hey that is what makes this adventure an adventure.

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How is the plan going:

Last training week and ready for the event and it was another solid week. The workweek mileage was decent, here are some highlights,

Monday: Easy stretching

Tuesday run: Easy running just to get the legs moving

Wednesday run: Double run day, but very easy runs, solo in the morning and group run in the afternoon.

Thursday run: Since I had a double run day the day before, I decided to rest this day

Friday: Very easy stretching

The long runs were good too, Saturday: Pacer Rehearsal run, easy conversational long run

Sunday:

This week actual numbers:

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total	Plan
Week 16:	Stretches & Rolling	3	8	0	Stretches & Rolling	15	8	34	41