It was a big week this week; hopefully, you survived the 1st peak week and were able to learn a lot about pushing close to the limits, a few areas to consider for improvements, running on tired legs, and recovery. If you were able to complete this 1st peak week training, congratulations, you now can rest assured that you have the potential to complete the event. If, for some reason, you were unable to complete the training week, for whatever reason other than injury, do not worry. You will have another opportunity in two weeks, we will have another chance to tackle peak week back to back to back long runs. By this time, given that you know you have the capacity to tackle the event, I want you to start thinking about your support team (crew and pacers) as we are getting close with just seven weeks to go until showtime. You might think that both the crew and the pacer are the same, but they are not. A person could be both a crew and a pacer, but both offer different functions and support to the runner and perform different duties during the event.

This is part of a series of posts regarding how we prepare, plan, and train to complete the 100 miles Ultramarathon Umstead 100: Relentless to 100. For all the ultrarunning series, here is Relentless to 100, last week’s post, and for additional ideas, follow the link. Training for a 100.

---

Assessment:

Pacers:

• Pacers are individuals (Family, friends, volunteers, runners) who will accompany you during some or all the portions where the event allows/permits the use of pacers. Depending on the event, there are certain segments or stages of the race, typically during the latter stages when fatigue sets in, over the night portion of the event in which you may benefit from moral support, navigation assistance, and pacing and primarily safety reasons.
• The primary role of a pacer is to keep the runner safe. But also to provide encouragement, motivation, and company to the runner during these stretches of the event. They can help keep the runner mentally focused and alert during the most challenging parts of the race.
• Pacers can also assist with navigation, especially in races held on trails or in remote areas where the course might be less well-marked or where fatigue might impair the runner’s ability to make decisions. And even in well-known areas, having a pacer will allow you, the runner, not to have to spend energy thinking about navigating or the course.
• Depending on the race rules, pacers may be allowed to be a mule for the runner. Carrying supplies such as food, water, or other gear for you helps to lighten the load.
• Speaking of water and fuel, your pacer will help remind you and provide you with reminders to stay fueled and well-hydrated.

Crew:

• The crew consists of a group of people who provide logistical and practical support throughout the entire race. But they are not running with you; they stay either at home base or travel from station to station in advance of your arrival to receive you and care for your needs at that stage of the event.
• Crew members typically set up aid stations at designated points along the course, where they can provide food, water, clothing changes, medical assistance, and any other necessary supplies. This could include the preparation of hot and warn food and fuel.
• Crew members may also provide emotional support, help with gear and equipment, assist with basic medical needs like blister care or taping, and help the runner address any issues that arise during the race.

More to come in future posts with additional details on each role, once you have selected your support team, what to do to improve the chances of them being more useful and also make it enjoyable for all.

---

Planning:

Start looking for the things you think you might need. A crew? Pacers? Or both. Start gathering a few possible names and reach out to start building your support team. These individuals, in both cases, are preferred to be individuals who know how to handle you when things are going well or great and when, at times, things are not going well. They will push you to the effort limits to get you to continue, but striking that balance to keep you safe. Sometimes, the right call is to stop and live for another day; we might need help when a situation arises that will force us, and you might not see it from a fresh brain perspective.

Think about who could be a pacer: A person who can provide that needed support while running. They should be able to help you troubleshoot any issues that you might be dealing with, in addition to providing mental and emotional support during the run.

Think about who could be a crew: Who you can count that will be able to have the time as they might be staying longer with you at a main station. Or hopping from station to station, setting things up, and packing them back to move.

---

This week’s actual numbers:

Week 7	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	Rest	10	31	31	83
Actual	Stretches	6	5	Stretches	10	31	31	83

Next Week Plan:

Week 6	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	5	Rest	up to 16	up to 26	58

---