This coming week, we have this season’s last back-to-back-to-back race weeks with Shakori 40 miles. This 40-mile event provided nine excellent opportunities to learn and improve the aid station’s effectiveness and changeover. Unlike previous years, this is 1st time we are participating in this event and a very early opportunity to try the effectiveness of the aid station prep work. This is the 1st post in the Umstead training to cover this prep work, which will become handy during the higher mileage training runs.

This is part of a series of posts regarding how we prepare, plan, and train to complete the 100 miles Ultramarathon Umstead 100: In the Pursuit of 24. For all the ultrarunning series, here is In the Pursuit of 24, last week’s post, and for additional ideas, follow the link. Training for a 100.

Assessment:

Lots of people confuse long-distance events with just running for a very long time or time on your feet. It is true that in long-distance events, from half to 50k to 50 miles to 100-plus miles, you are on your feet moving for a very long time. But other elements could make or break your event, especially if you have any time goal in mind. The time you spend stopping at the aid stations and your base refueling, changing, or addressing any issues is time that adds up against your moving time toward your goal. For example, in a 100-mile event that has 16 minor stations, you spend 1 1/2 minutes on average, and in 14 main stations, you spend 3 minutes on average. When you add the total time not moving in this example is around 1 hour and 6 minutes, which just got added to your time.

Now, keep in mind that there are times when you might have to spend more time addressing issues, changing, and resting while refueling. But most of the time, you lose while at your home base station, which could be preventable with a little bit of planning, logic, and preparation. It is not that nothing will happen or that things are going to go perfectly, but if you can minimize the chances of something going wrong or things taking longer to complete, won’t you want to take advantage of the learning opportunities so you can have a better event?

We are going to talk more later about addressing a few issues, a few ideas on how to tackle the prep work, and other things regarding aid stations and the home base, but for now, it is time to take an assessment of how you are doing and what areas might need additional help. The early we addreess issues, change and improve the more we get to practice those making them more like a habit rather than unique actions.

Planning:

In the upcoming events (at aid stations) and during your long runs, especially those that you will be returning to your vehicle or starting point, head out to finish the mileage and try to get a sense of how long is taking you to be ready to head out.

Are you scrambling, looking for things? Or are you looking for that gel, water bottle, or snack and can’t find it?

How quickly are you reapplying lube? Did you find it?

How quickly are you able to change running shoes? Were they ready and set?

Time to change your socks? Shirt? Running shorts?

The time that took to refill the ice bandana, water bottle, and water bladder.

Any electronics? Phone charger? Hat, visor, or beanie?

Eat and drink at the station? Grab what you need to continue to the next segment or stage of the event. How long did it take?

At the end of the training event or training run, do not waste that opportunity to think and reflect on the areas of improvement. Not all is going to work out great and to perfection. I have done multiple Ultras in the past few years, and I am amazed at the things that I have learned from races and the training run that led up to the events. Please take note of the things we can change and have control.

How is the plan going:

This week was another solid week. The workweek mileage was decent; here are some highlights,

Monday: Stretches with some light Yoga

Tuesday: Easy 4 miles, I am extremely happy that no big issues with the knee after the 50k.

Wednesday: Rest in the morning, followed by 5 InsaneRunning group miles

Thursday: The weather is nice, and I completed six easy progressive miles.

Friday: Rest

Saturday: What a fabulous day. After a longer warm-up run, I completed the Durham Race 13.1 event. 1st time in a very long time that I was able to come in under 2 hours.

Sunday: Great group running. InsaneRunning met with the TUFF running club for a Funday Run. Easy 18 miles.

This week’s actual numbers:

Week 18	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	4	Rest	15	18	45
Actual	Stretches	3	5	6	Rest	18	18	51

Next Week Plan:

Week 17	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	40	Rest	57