In the Pursuit of 24: Week 4 : Insane Running

In the Pursuit of 24: Week 4

This week is the last week for the InsaneRunners to get in peak week conditions. With back-to-back-to-back long runs, this will provide the last opportunity to learn about how to handle the mental element of pushing forward to complete the distance. Especially on Sunday, it was Spring light saving time forward, which will cause an extra hour of slack sleep after the Saturday long run.

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:

We talked about during the past three weeks about the pacer and crews. By now you propably have your pacers set and commited. Now it is time to put in “paper” the plan, communicate, and start the dialogue with your crew and pacer in preparation for the event.

To increase the chances of a great dynamic with your crew and pacers, you must have a decent or great plan and communicate that with them. Use multiple ways to communicate: text, email, meet, run together, share links, and video. As you can see, there are different ways and methods of delivering your message and allowing for questions.

From my past experience running at Umstead 100, one of our crew/pacer team printed out the checklist and was there for reference for all the crew/pacer, which provided peace of mind as well as a better event experience for everyone. Since all the crew/pacers did not have to worry about missing anything as for me, I knew they were ready for me every time I stopped by.

Planning:

Here is an example of the messaging to the Crew/Pacers in advance of the event:

Hello Pacers/Crew 🙂

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

1st, my goals for the event are,

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

Goal B) To finish under 24:00:00 hours – Average Total 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 belt bottles. I am switching to a handheld for loops 5-6 and finishing with the hydration vest for the last two loops. I will text the group the location of the staging area at the start-finish and perhaps a picture. Cell reception is not that great there, will see. 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 send a text with the location and a picture for reference and an easy location to find.

Although this is not my first time attempting 100 at Umstead, please send me any suggestions, questions, recommendations, and/or comments. 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 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 anything 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 one.

On loop 4, I will try to remember to 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 know I am too stubborn to stop.

In regards to the pacers order, I am proposing,

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

Before I arrive, ask the main aid station volunteers if they already have soup or chicken broth ready/hot.
Make sure I drop the waist water/energy belt, I do not want to carry extra weight.
Remind me to drop of the headset and the player. Also, to pick up the charged one
Please 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 #5 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 is uphill – I will walk that section while eating something and ask if I need something from the main aid station.
Get me in and out – let me know the 5-minute mark; I need to be out in less than 11 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 in the group chat of reaching the second main station
During: I might ask you before reaching the aid station to run on and refill the bottle and get something in advance, so I can grab it as I pass by.
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 prepare for the next loop.

Loop 6: Jay : 3-3 ½ hours later after 5? Estimate 6:30 PM – 7:30 PM.

Make sure I drop the handheld and grab a new one, Handheld #6.
Remind me to use the Aquaphor (Glide, Lube)
Make sure I have my headlamp. (Most likely the blue one)
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 is 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, perhaps text while at main Aid Station #2
During: I might ask you ahead of reaching the aid station to run ahead and refill the bottle and/or get something in advance so I can grab it as I pass by or at the turnaround.
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 would 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 prepare for the next loop.

Loop 7: Calvin: 3-3 ½ hours later? Estimate 9:30 PM – 10:30 PM.

Have my Hydration vest ready for me to put on and head out. It should have been already loaded and ready for the loop.
Make sure I drop the handheld and grab the Hydration vest
Ask me/remind me to change the headlamp if it gets 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 is uphill – I will walk that section while eating something and ask if I need something from the main aid station (SOUP, please!!!! 🙂 )
Get me in and out, and let me know the 5-minute mark; I need to be out in less than 10 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, perhaps text while at main Aid Station #2
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: Bianca: 3-4 hours later? Estimate 11:59 PM – 1:00 AM.

Make sure I grab the fuel/water flask for my Hydration Vest #8
Ask/remind me to change the headlamp, I need the second one for this loop. Black one
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 is uphill – I will walk that section while eating something and ask if I need something from the main aid station (SOUP!!!!!)
Get me in and out – I need to be out in less than 12 minutes.
Remind me how much time I have left to reach the 1st or 2nd goal if applicable. Yes it is going to require to do some running math, lol (just a joke)

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. Jay who successfully paced me last year might have some suggestions.

During the loop

I will make a quick stop at water fountains to drink some or hand you my bottle to top it off.

At aid stations, I will most likely give you an empty zip-lock as I keep walking/jogging past 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 or salty crackers. Ask my preference at that time. (NO Chocolate, please!!!)

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 pass or 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. I am thinking about carrying it with me during the loop but have not decided yet. 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, or 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 or 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 a real adventure.

How is the plan going:

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

Monday: Rest

Tuesday: Easy 4 miles

Wednesday: Morning stretches followed by 4 miles with InsaneRuning group

Thursday: Rest and Stretches

Friday: Easy 8 miles

Saturday: Only 15 mile long run while previewing again the course. My knee concern is having me be a little bit conservative this week as we are only four weeks away from the event.

Sunday: Only 6 mile, originally I was going to preview the course at night. Again, playing it safe with my knee a little bit conservative this week as we are only 4 weeks away from the event and encountering a little bit of stiffness during the first 3 miles out, I cut it even shorter.

This week’s actual numbers: