In the Pursuit of 24: Week 5
Once again our training move to focus on the adjusted course and the changes to the execution plan. The additional out and back which is new is giving us an opportunity to see more runners but also we need to focus in finding those cues along the side that will help us remember the different things we need to tackle. This is also another big miles back-to-back-to-back runs which will allow us to learn about how to handle the physical and mental thoughness.
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.
Last week, we focused on the crew and the different things to consider. This week we spend some time talking about the pacers, how to work with them, what do we need to do in preparation and also what to expect from them. Not all events allow pacers, the longer the distance the more chances than the event will allow them.
Assessment:
Pacers play a crucial role in providing support and assistance to ultrarunners during the event, usually after certain mileage, for us at Umstead 100 is after 50 miles (4 loops). They are key, especially at the later stages, when fatigue, mental fatigue, and physical exhaustion become significant challenges. Here are some expanded responsibilities for pacers:
Motivation and Mental Support: One of the primary roles of a pacer is to provide continuous motivation, encouragement, and mental support to the runner. They help keep the runner-focused, motivated, and mentally strong, especially during the toughest sections of the course. This most of the time is during the night time portion or a very challenging terrain or later miles of the event.
Pacers offer positive reinforcement, affirmations, and reminders of the runner’s goals and achievements to help them stay motivated and push through moments of doubt or fatigue. They engage in conversation, storytelling, or distraction techniques to divert the runner’s attention from discomfort or negative thoughts, fostering a positive and determined mindset. Creating a supportive and uplifting atmosphere, fostering camaraderie, teamwork, and mutual encouragement between the runner and pacer. Pacers may share stories, jokes, or anecdotes to lighten the mood and boost morale, creating a positive and enjoyable experience for the runner despite the physical challenges of the race.
Navigation and Course Management: Pacers assist the runner with navigation, helping them stay on course, follow the designated route, and navigate tricky sections of the course, particularly in trail ultramarathons where the terrain may be challenging or poorly marked. Fortunately for us, our event is a 12.5 mile loop and from previous experience very well marked and very limited opportunities to miss and entrance or a turn.
The pacers familiarize themselves with the race course, course markings, aid station locations, and potential hazards in advance to provide effective guidance and direction to the runner. Depending of the event and location they may carry maps, GPS devices, or course descriptions to aid navigation and ensure the runner stays on track, especially during nighttime sections or in remote areas.
Pacing Strategy and Time Management: Pacers help the runner maintain an appropriate pacing strategy based on the race course, terrain, and weather conditions, taking into consideration the runner’s fitness level and goals. They monitor the runner’s pace, heart rate, and perceived exertion, providing feedback and adjustments to ensure the runner avoids overexertion or burnout and maintains a sustainable pace throughout the race. In my case also helping me with keeping an eye to my glucose levels. Pacers may use timing devices or split times to track progress and help the runner set achievable goals and milestones along the way.
Nutrition and Hydration Assistance: Pacers assist with executing the nutrition and hydration strategies, reminding them to eat and drink according to their race plan and individual needs. In some events where pacers could be used as “mules”, they can carry supplies such as water bottles, hydration packs, energy gels, snacks, and electrolyte drinks to provide immediate access to fuel and fluids during the run. It is the responsibility of the runner to learn about what is allowed in the event. Not all events allow pacers to carry things for the runner. Regardless of being able to help with carrying items for the runner, pacers monitor the runner’s intake of calories, fluids, and electrolytes, encouraging them to consume adequate nutrition and stay hydrated to maintain energy levels and prevent dehydration or bonking.
Safety and Emergency Preparedness: Pacers prioritize the safety and well-being of the runner, remaining vigilant for signs of fatigue, dehydration, overheating, hypothermia, or other medical issues. In some events, they need to carry essential safety equipment such as a first aid kit, emergency blanket, whistle, and mobile phone to respond to emergencies or summon assistance if needed. Pacers communicate with race officials, aid station staff, or emergency services in case of an emergency or to report injuries, incidents, or medical concerns and coordinate appropriate support or evacuation procedures.
Planning:
Selecting and setting up the best pacer team for a 100-mile race involves careful consideration of various factors to ensure the runner receives effective support and assistance throughout the event. Here are a few points that you might consider in selecting and setting up your pacer roster.
Identify Experienced Pacers: Look for individuals who have experience pacing in ultramarathons, particularly in races of similar distance and terrain to the 100-mile race you are participating in. Whenever you can, prioritize pacers who are familiar with the specific course and its challenges, including elevation gain, technical terrain, and potential hazards. Choose pacers who have a strong understanding of pacing strategies, nutrition/hydration needs, navigation skills, and emergency preparedness. The more experience, the better chances are that they will support you in a way that increases the chances for a great event.
Assess Compatibility and Chemistry: Select pacers who have a good rapport with you as the runner and share similar goals, values, and communication styles. You are going to be exhauted and in the later portion of the event you might not nescessary be thinking straight, for that consider pacers who are supportive, encouraging, and adaptable, able to provide the emotional and mental support you need during the race. Ensure compatibility in pacing preferences, such as preferred running pace, walking breaks, and rest intervals, to maintain harmony and effectiveness during the run.
Communicate Expectations and Race Plan: Clearly communicate your race goals, pacing strategy, nutrition/hydration plan, and any specific preferences or concerns to your pacer team in advance. They need to understand your A, B, C, and especially your N food lists. Discuss pacing logistics, including meeting points, pacing segments, and estimated arrival times at aid stations, to ensure everyone is on the same page.
TIP: The main thing I know for sure about the pacers is that they are not mind readers. You need to clearly communicate well in advance, before, during, and after the event.
Please provide your pacers with detailed information about the race course, aid station locations, course markings, and potential challenges to help them prepare effectively. Including how to help you in different situations. What is ok to talk about and what is not. Explain what the best way is to keep you motivated and going. Some runners like a drill seargent approach, others a very compasionate, do not hurt my feeling pacer. For me for example, normal talk, ask me if and when do I want to start pressing the pace or changing something.
Training and Preparation: If possible, schedule training runs or simulation sessions with your pacers leading up to the race to familiarize them with your pacing preferences, running style, and communication cues. Practice the plan and the different pacing strategies, nutrition/hydration protocols, and navigation techniques together to build confidence and cohesion as a team.
TIP: For us since we are fortunate that it is a local event, we are able to head out with the pacers and prepare them in advance to the key areas, aid station and locations that are relevant to the excecution of the plan.
Caution: The runner is responsible for the pacers. Most events do not allow dropping the pacer or leaving him/her behind or abandoned. Ensure your pacers are physically prepared for the demands of pacing their portion of the 100-mile race, including long hours on their feet, running at night, and adapting to changing weather conditions. If they get injured, it is your responsibility to make sure they are ok.
Equip and Outfit Your Pacers: Make sure to communicate with your pacers and if nescessary provide your pacers with essential gear and equipment, including hydration packs, headlamps, reflective gear, nutrition/hydration supplies, navigation tools, and safety equipment.
TIP: Some events might have a require list of items that are must to have at all time. Become familiar with the requirements and prepare and coordinate ahead of the event.
Ensure your pacers have appropriate clothing and footwear for the anticipated weather conditions and terrain, including layers for cold temperatures, rain gear, and sturdy trail shoes.
TIP: Encourage your pacers to carry a small backpack or waist pack to store supplies and essentials for easy access during the run. Perhaps additional ziplock, ice bandana, and gels.
Establish Communication and Support Plan: Set up reliable communication channels between you and your pacers, such as two-way radios, cell phones text group, or GPS tracking devices, to stay connected during the race. Establish checkpoints for regular communication and updates between pacing segments, aid stations, or key milestones along the course.
TIP: Similar to the crew, you might have a text group that includes your crew and pacers for ease of communication. But also consider having your crew lead to create another text group that only they can have access to. They might have to discuss a current situation, how to address it, and move forward without making you aware. This is especially true if things are not going according to plan or if you have other issues. You want to be shielded from that stress while running or covering any distance.
Designate a crew member or support person as a point of contact for coordinating communication and logistics between you and your pacers during the race. Do not also forget the race director, coordinators and medical assistance personel.
How is the plan going:
This week was another solid week. The workweek mileage was getting very close to peak week. Some of the insane runners were tackling other races like the Wilmington Marathon and the Tokyo Marathon. Here are some highlights of my training week,
Monday: Stretches
Tuesday: Easy 4 miles
Wednesday: Some stretching followed by 5 fun miles with the InsaneRunning group
Thursday: Rest
Friday: 1 WU, Streching and Assisted Mobility followed by five plus threadmill miles.
Saturday: Excellent weather, 21 miles at Umstead. Once again, going over the course and the modification of the plan.
Sunday: Great two loops at Umstead, plus a tad extra to make it a 50k. Fueling strategy it seem to work, need to be careful about hydration.
This week’s actual numbers:
| Week 5 | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total |
| Plan | Stretches & Rolling | 3 | 5 | Rest | 12 | 20 | 30 | 70 |
| Actual | Stretches | 4 | 5 | Rest | 6 | 21 | 31 | 67 |
Next Week Plan: Change of plans!!!
| Week 4 | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total |
| Plan | Stretches & Rolling | 3 | 5 | Rest | 10 | 30 | 30 | 78 |
