The peak weeks are behind us. The hay is in the barn. Now, as we enter the final taper phase, our focus shifts from building fitness to perfecting execution. Over the past few weeks, we have assessed, selected, and defined the roles of your A-Team. This week, we deliver their final, most important piece of equipment: The Playbook.

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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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A plan is useless if it only lives in your head. A great crew and pacer team, no matter how experienced or well-intentioned, cannot succeed without clear, written instructions. This week is dedicated to creating that master document. This playbook will serve as your team’s single source of truth on race day, eliminating guesswork, reducing stress, and empowering them to support you with confidence and precision.

Assessment:

Your assessment this week is to recognize the critical importance of a tangible, shared plan. A verbal conversation is not enough. Under the stress and sleep deprivation of a 100-mile race, details will be forgotten. Your job is to create a physical or digital document that your team can reference at any time.

Think back to your own experiences during our “Simulation” weekends. In moments of deep fatigue, your thinking becomes foggy. The same will happen to your crew and pacers after 20+ hours. A written playbook prevents them from having to ask you questions you’re too tired to answer. It empowers them to solve problems independently. One of the most effective things I’ve ever seen was a crew chief who had printed out the runner’s plan and taped it to the wall of their setup area. Anyone on the team could reference it at a glance. That is the level of clarity we are aiming for.

Planning:

Your main task this week is to create and distribute your Crew & Pacer Playbook. Below is a template based on the excellent example you’ve already drafted. Use this as a guide to create your own comprehensive document.

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[Your Name]’s Umstead 100 Mile Race Playbook

TO: My Amazing Crew & Pacers FROM: [Your Name] RE: Thank you & Race Day Plan!

First, thank you. Your support means everything to me. This document outlines the plan for race day. Please read it, ask questions, and let’s get ready for an incredible adventure.

1. The Goals

• Goal A (The Dream): Finish under 22:36:00
• Goal B (The Main Goal): Finish under 24:00:00
• Goal C (The Finish): Finish before the 30-hour cutoff.
• Goal D (The Most Important): Stay safe, have fun, live to run another day.

2. Logistics & Staging Area

• I will text our group chat with my exact location and a photo on race morning. The cell reception can be spotty, so I’ll do my best.
• The “Home Base” will be organized with pre-packed Ziploc bags labeled for each loop. Please have the next loop’s bag ready for me when I arrive. There will also be a larger miscellaneous bag if I call for something specific.

3. Pacer Plan & Loop-Specific Instructions

(Template to be filled out for each pacer)

Loop 5 – Pacer: Juan (Est. Arrival: 4:00 PM – 5:00 PM)

• Key Tasks:
  • Have my Handheld Bottle #5 ready.
  • Remind me to drop my waist belt and old headset.
  • Remind me to grab my AfterShokz headphones.
  • CRITICAL: Remind me to check my insulin pump for Temp Basal and check my sugar.
  • Ensure I apply lube before leaving.
• In/Out Goal: < 11 minutes. Please give me a 5-minute warning.
• During the Loop: Text the next pacer when we hit Aid Station #2. Remind me to drink the last of my bottle and take a caffeinated gel in the last mile.

Loop 6 – Pacer: Juana (Est. Arrival: 6:30 PM – 7:30 PM)

• Key Tasks:
  • Have Handheld Bottle #6 ready.
  • Make sure I have my headlamp (the blue one).
  • Remind me to apply lube.
  • CRITICAL: Remind me to check my pump and sugar.
• In/Out Goal: < 12 minutes.

(Continue for Loops 7 & 8, detailing gear changes like the hydration vest and specific fuel requests like SOUP!)

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 a 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.

Diabetes Learning Notes:

In your communication with your crew and pacers you must include The T1D Safety Protocol this is the most important section of your playbook. It must be read and understood by every single person on your team.

My Diabetes – The Basics:

• I wear an insulin pump and a Continuous Glucose Monitor (CGM). The CGM will alarm for high and low blood sugars. If you hear it, please ask me about it, even if you see me checking.
• My primary risk is low blood sugar (hypoglycemia), as it can lead to confusion and, in a worst-case scenario, passing out. I will manage this by eating carbs consistently.

EMERGENCY PROTOCOL – WHAT TO DO IF I AM CONFUSED, UNRESPONSIVE, OR PASS OUT:

• This is a medical emergency.
• I have a Glucagon emergency pen in a clearly marked red pouch in my main drop bag and in my vest. It is easy to use and is designed to be administered by someone without medical training.
• Watch this 4-minutes video NOW to see how to use it: https://www.youtube.com/watch?v=0-yGArb2-yM
• The primary action is to get sugar into my system. If I am conscious, have me drink a Coke or eat a gel. The Glucagon is for a situation where I cannot safely swallow.
• Notify race medical staff immediately.

Thank you for taking this responsibility seriously. Your awareness is my safety net. Let’s do this!

This week’s actual numbers:

Week 4	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	20	20	57
Actual

Next Week Plan:

Week 3	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5		Rest	13	10	37

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