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.

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This is it. We are in the final fortnight. The taper is in full effect, and the hay is in the barn. The work from this point forward is not physical; it is entirely mental and logistical. This is the “lockdown” phase, where we shift from planning and preparation to a state of calm, focused readiness. The goal of this week is to eliminate every possible source of last-minute stress.

Think of this as the final pre-flight check for a long and complex mission. The ship has been built, the crew has been trained, and the flight plan is filed. Now, we meticulously walk through our checklists one last time, ensuring every system is “go for launch.” By handling these final details now, we earn ourselves a restful and confident final week.

Assessment:

Your assessment this week is focused on compliance and communication. After months of training, the last thing anyone wants is a disqualification because of a preventable mistake made by a well-intentioned crew member or pacer.

Your task is to conduct a Rules of Engagement Audit:

1. Read the Manual (Again): You must read the official Umstead 100 race manual from start to finish. You are ultimately responsible for the actions of your entire team.

2. Highlight Crew & Pacer Rules: Identify and highlight every rule that applies to your support team.

• Where are crew members allowed and not allowed? What are the specific parking rules?

• What are the exact rules for pacers? (At Umstead, they can join at the completion of 50 miles).

• Are there rules about “muling” (pacers carrying gear for their runner)?

3. Confirm Understanding: Has this critical information been clearly communicated to every single member of your team? A simple “Did you read the pacer rules I sent?” can prevent a major issue on race day. Don’t assume; confirm.

Planning:

This week’s planning is about moving from abstract lists to tangible, packed reality. The goal is to conquer the gear mountain now, so you don’t have to think about it at all next week. This is your Packing Protocol.

• The Final Briefing: Schedule one last, very brief call or meeting with your Crew Chief and lead pacer. This is not for planning. This is a final confidence check. “Do you have the playbook? Any last questions? Do you feel ready?” This confirms everyone is aligned and helps calm both their nerves and yours.

• The “Lay Out”: Designate a large, clean space on your floor as your staging area. Physically lay out everything you will need for the race. Create separate piles for each category: race day outfit, post-race comfort clothes, drop bag supplies (categorized by loop), your “T1D Redundancy Kit,” your “Anti-Chafe Toolkit,” and all electronics.

• The “Pack Up”: Using your checklists, physically pack your drop bags. Once a bag for a specific loop is packed with its nutrition and gear, seal it. This simple act of sealing the bag prevents you from second-guessing and repeatedly reopening it.

Diabetes Learning Notes:

For us, this final lockdown phase is about triple-checking our medical systems and ensuring our support team is 100% clear on the safety plan. There is no room for ambiguity.

Your T1D Compliance & Supply Audit is mission-critical.

• Race Rules for Medical: Review the race rules for any specific guidelines regarding medical devices, needles, or medications. While typically not an issue at ultras, it’s your responsibility to know.
• Final Supply Check: This is your last chance to conduct a thorough inventory. Lay out everything from your “T1D Redundancy Kit.” Check the expiration dates on your insulin, test strips, ketone strips, and emergency glucagon. Ensure you have more than you could possibly need.

Your T1D Lockdown Protocol is your final safety check.

• Pack the Medical Kit: Your “T1D Redundancy Kit” should be packed into a single, clearly labeled, easily accessible bag within your main drop bag. Your Crew Chief must know exactly what this bag is, where it is, and that it is not to be moved without your direction.
• The “What If” Final Drill: Have one last, direct conversation with your T1D Lead and your first pacer. Verbally walk through the emergency plan again. “Let’s review the low protocol one last time. Where is the emergency glucagon? Who calls whom if there’s a problem?” This final confirmation solidifies the plan in everyone’s mind.
• Label Your Carbs: A simple but incredibly helpful tip: use a sharpie to write the carb count on individual packages of your A-list foods in your drop bags. This removes all guesswork for your crew when they’re handing you fuel in the middle of the night.

This week’s actual numbers:

Week 2	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	Rest	Rest		26	37
Actual		6	10	Rest	Stretches	4	26	46

Next Week Plan:

Week 1	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	3	Rest	13	10	34

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