Collecting Laps: one lap at a time to 100: Week 24, Mastering the Little Things :

running track, blog post image for counting lap one lap at a time week 24

Collecting Laps: one lap at a time to 100: Week 24, Mastering the Little Things

As we look ahead on the calendar, we see some key local events approaching—the Bull City Run Fest in October and the City of Oaks Marathon in early November. For many, these are goal races. For us, they are tools. An ultramarathoner preparing for 100 miles doesn’t train for a marathon; we train through a marathon. This week, we begin to sharpen our focus by shifting our mindset toward these events as high-intensity dress rehearsals.

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 concept of tapering is familiar, but in this context, its purpose is different. We aren’t tapering to peak for a PR; we are tapering to arrive at the start line healthy, rested, and ready to execute a specific plan. These shorter, faster races are invaluable opportunities. They allow us to test our race-day systems under pressure, learn how our bodies respond to sustained, higher-intensity effort, and practice the crucial art of recovery. This is not about winning the race; it’s about winning the training day by gathering as much data as possible for our ultimate goal.

Assessment:

This is the time for an audit of the small things. As the Raleigh humidity finally begins to break in the coming months, our runs will feel better, but this comfort can make us complacent. Now is the time to become a meticulous observer of the details that seem insignificant on a 10-mile run but can end your race at mile 80.

I want you to think about the “pebble in the shoe” scenario. That tiny rock you ignore for a quarter-mile can become a blister, then a wound, and ultimately a reason to quit. The same principle applies everywhere. A shoelace that comes untied is a preventable two-minute stop and a potential gait-altering problem. A nutrition packet that’s difficult to open with cold, tired hands is wasted energy. A slight chafe from a shirt seam is a non-issue on Tuesday but can feel like sandpaper on your skin 15 hours into a race. Start noticing these pebbles now. Your job is to identify every tiny point of friction in your running system—gear, fuel, body, and mind.

Planning:

Data is useless without action. This week, your planning is focused on turning your observations from the “audit of small things” into concrete solutions. Look through your training log and identify patterns of both success and frustration. This isn’t about judgment; it’s about honest self-reflection to build a more resilient system.

For every run, especially the ones that felt particularly good or bad, ask yourself:

What were the patterns? Did the issue occur at a certain time of day, mileage point, or intensity level?
What were the variables? Are you methodically testing one new thing at a time (e.g., one new gel, not five), or are you changing too much at once to know what works?
How is my recovery? Are nagging issues truly resolving, or am I just running through them? Is my sleep and nutrition supporting my training load?
What is my solution? For every “pebble” you identified, what is the specific, actionable fix? (e.g., “I will use a lock-lacing technique,” “I will slightly pre-open my gels,” “I will apply anti-chafe balm to that spot before every run.”)

Be your own lead engineer. Document the problem, document the proposed solution, and document the result. This is how you build an unbreakable race-day process.

Diabetes Learning Notes:

For the Type 1 athlete, the “audit of small things” is the entire game. The difference between a successful race and a DNF is rarely one big thing; it’s the culmination of a dozen small, preventable issues. The upcoming tune-up races are your controlled laboratory. A fueling miscalculation during a half-marathon is a valuable lesson. That same mistake at Umstead will turn into a crisis.

Your Assessment must be granular. Did your CGM adhesive start peeling after 90 minutes of high-intensity sweat? Did the placement of your pump get bumped by your arm swing at a faster pace? Did the marathon-provided energy drink have more sugar than you anticipated, causing a spike? These are not failures; this is critical data for your 100-mile plan.

For your Planning, treat the Bull City Half or upcoming race like a full dress rehearsal of your Umstead diabetes strategy. Create a minute-by-minute plan: What will your basal rate be? What is your pre-race fueling and bolus strategy? What is your target blood glucose range for the start line? How will you carry your supplies, and do you have a plan B if a pump site fails or a CGM gives an inaccurate reading? By mastering these details in a shorter race, you make your diabetes management an automatic, background process, freeing up your mental energy to focus on the relentless forward motion required for 100 miles.