As we move deeper into our training, the world around us begins to shift. The sun sets a little earlier each day, and the deep, humid heat of the Raleigh summer will eventually give way to crisp autumnal, colder air. This change brings a new, essential element to our training: running in the dark. For many, this is a logistical necessity. For us, it is a non-negotiable skill to be mastered.

---

This is part of a series of posts regarding how we prepare, plan, and train to complete the 100-mile Ultramarathon Umstead 100. Our series for this event: Collecting Laps: one lap at a time to 100. For all the ultrarunning series, here, follow the link. Training for a 100. Alternatively, you can also follow our Podcast so you don’t miss the weekly summary post.

---

The Umstead 100, like any race of its kind, guarantees you will spend hours navigating the trail in darkness. Learning to be comfortable, efficient, and safe in the dark is as crucial as your fueling plan or your pacing strategy. This isn’t something to be avoided; it’s something to be embraced. Your relationship with your headlamp will become as personal as your choice of shoes.

This week, we shift our focus to preparing for the night. We will audit our equipment, plan our strategies, and begin to transform darkness from an obstacle into an advantage. This is another one of those “little things” that, when mastered, makes all the difference.

Assessment:

Your first step is to conduct a complete Lighting Systems Audit. Don’t just find your headlamp in a drawer; put your entire night-running kit through a rigorous inspection. An equipment failure at 3 AM is not an inconvenience; it’s a serious safety issue that could jeopardize your event.

Your audit should assess four key areas for every piece of lighting gear you own (headlamps, waist lights, handhelds):

Ease of Use: Put on a pair of gloves or get your hands cold. Now, try to operate the buttons. Can you easily cycle through modes? Can you open the battery compartment? If it’s difficult now, it will be impossible when you’re exhausted and shivering.

Battery Life (Real-World Test): The number on the box is an estimate. Charge your device fully, turn it on to the setting you’d most likely use, and time how long it takes to die completely. The result might surprise you.

Beam Pattern & Quality: Does it throw a narrow, focused “tunnel,” or a wide, even “flood” of light? A tunnel is great for seeing far ahead on a road, but a flood is often better for navigating technical trails.

Comfort and Fit: Wear it for at least an hour. Does it bounce, slip, or create a pressure point on your forehead? Does it make it difficult to hold or use your hands? A minor annoyance at minute five becomes an instrument of torture at hour five.

Planning:

With a clear assessment of your tools, you can now build your Night Running Protocol. This is your strategic plan for safely and effectively navigating the dark portions of your training and race.

Develop Low-Light Skill: Practice running on the lowest usable setting of your headlamp. This not only conserves battery but also trains your eyes to adapt and use the ambient light available to you, making you a more efficient night runner.

Build Redundancy: Never rely on a single light source. The standard, time-tested ultra strategy is a two-light system. A primary headlamp provides your main field of vision, while a secondary light (handheld or waist-mounted) worn lower to the ground creates shadows and depth perception. This combination allows you to better read the trail surface and drastically reduces the “flat” look a single headlamp can create. Give it a try during your training runs and see what works best for you.

Create a Battery Strategy: Based on your battery audit, plan your energy needs. For Umstead, this means knowing exactly how many spare batteries or replacement lights you will need in your drop bags or your station to get you through the entire night. Label your fresh batteries to avoid confusion.

Practice Intentionally: Don’t wait until you’re forced to run in the dark. Schedule night runs. If possible, get out on sections of the Umstead course after sundown to learn how the familiar trail changes at night.

Diabetes Learning Notes:

For the Type 1 athlete, light is not just for navigation; it is a critical piece of medical safety equipment. Your ability to see your devices and supplies is fundamental to your health. When we audit our lighting systems, we must do so through the lens of diabetes management.

Your Assessment must answer these questions: In the beam of your chosen headlamp, can you clearly and easily read your pump screen or CGM receiver? Or a glucose meter? Is the light bright enough to allow for a clean, safe finger stick? The “Glove Box Test” is essential for us: In the dark, wearing gloves, can you open a glucose tab package? Can you successfully navigate your pump’s menu to suspend a basal rate? If the answer is no, your system needs refinement.

Your Planning protocol must integrate diabetes tasks into your night strategy.

• Accessibility is Key: Your low treatments and glucose meter cannot be buried in the bottom of a pack. They must be in a dedicated, easy-to-reach pocket that you can access by feel in total darkness.
• Proactive Device Checks: Use the bright lights of an aid station as a planned opportunity. Before heading out into another dark loop, if possible, do a manual BG check to confirm your CGM’s accuracy. Check your pump’s battery level and infusion site integrity.
• Mental Rehearsal: Mentally walk through the process of treating a low or changing a site in the dark. Visualizing the steps now reduces panic and improves execution if it happens for real. In the dark, your plan is your most powerful light.

This week’s actual numbers:

Week 22	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	6	Rest	13	16	43
Actual	Streches	6	9	Stretches	Rest	15	6	36

Next Week Plan: City of Oaks Marathon

Week 21	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	6	Rest	Rest	26	40

---