Tag Archives: pacing

Setting the Pace

PST100-2015-2657I was recently asked, “Zach – your crewing article was great, but I am not really wanting to sit on my butt for hours just to pop blisters, make sandwiches and fill water bottles…  what about pacing?”   Well, “fictitious friend”, that is a great question!  However, for the purposes of disclosure, let me start with a disclaimer.  I have never actually paced another runner during an event.  This being said – I have utilized pacers in a wide variety of race distances and terrains during ultras.  I have also not utilized pacers – so I feel confident I can speak with authority on the subject matter.

First and foremost – and I cannot stress this enough – make sure that you are FAST ENOUGH to keep up with your pacer.  I personally have had to leave a pacer behind that could not keep up with me and ended up leaving said pacer alone in the dark in the middle of the night.  While I felt bad for her, I was feeling amazing, and was going to take advantage of that.  Another friend’s pacer decided to quit during his “shift” and did not run again for a year.  To avoid this situation, don’t agree to pace someone that you are likely unable to match speeds (and preferably push).  Also, be careful to assume that just because it’s the late miles of a 100 you will be able to keep up with a normally much faster runner – I have seen some ultrarunners run faster the last 10 than the first 10.

Secondly, don’t whine and complain about how bad YOU feel.  Chances are you have been out there much less time than your runner has, and the goal is to help THEM.  Your pissing and moaning might make them run faster to get away from you, but most likely they will just get very annoyed and take it out on the crew at the next aid station.  Best case scenario, your runner might just put in her earbuds and crank the Metallica – take the hint.

#Zandi - Shay featuring Johnny and the Daves
2014 Honey Badger “Van Clan”

Next order of business; be prepared.  I am talking “Eagle Scout” prepared!  Learn and study the course! Know the distance between aid stations.  Just like Dad driving to the family vacation destination, you can expect to hear “Are we there yet?”  Know your runners goals and push hard to exceed them!  Find out what you can do to help your runner and the crew when you roll into the next aid station.  Don’t forget to remind them to eat and drink, then take a mental note of when and how much.  It is important you do not let them get behind; else you are making things harder on the both of you.

Finally, and this is sometimes overlooked, HAVE FUN!  One of the best things you can do is help your runner keep their mind OFF the pain, the race, and the other hardships.  Crack jokes, sing songs, tell stories.  ENGAGE your runner to help pass the long arduous hours and distract them from the task at hand for a bit.  Some of my best pacer experiences were not because my pacer kept pushing Heed and Hammer Gels, but telling dirty jokes and sharing (and sometimes OVERSHARING) personal stories.  It really makes the low times much more bearable.

I could give you a thousand more tips on how to be an effective pacer, but if you follow the four simple rules above, you will be successful.  If you are interested in being a pacer but have not been asked, PUT YOURSELF OUT THERE!  Post availability on forums or Facebook pages!  It is a great way to see part of a course or race without ponying up the entry fee!  You may also make some great friends.  Last summer, I assembled a team of 4 complete strangers who spent more than 27 hours in the scorching Kansas heat for a guy and his gal that they barely knew – and now they are now my lifelong friends!

Until Next Time…. #BeEpic!

Zach Adams

Crewing Basics – Not All Fun and Games!

zachIf you are not a runner yourself but have ever crewed for a runner you probably have no trouble remembering your first time.  It is pretty unforgettable.  You probably felt like a fish out of water.  At the very least, you probably wish you had been told that “cheering someone to the finish and re-filling a water bottle” would likely turn into “rubbing a sore buttcheek, stuffing nasty-ass, bloody socks into your pocket, and cleaning up what looks the remnants of a grizzly bear attack every few hours” – all while potentially being treated “gruffly”.  You probably wish you had a manual.  I gotcha’ back, Jack!

Here are my 5 tips to crewing for an ultra 50 miles or longer.  Enjoy!

  1. Make a plan. Have yourself a little “parlay” with your runner and find out what they want, like, and need.  From food to gear choices, know in advance how they race.  Ask about weaknesses and strengths and help them maximize and mitigate both accordingly.  Don’t go in blind and try to figure it out as you go!  You could end up being more of a hindrance than a helper.
  2. Have as much fun before the race with your runner as possible. When it comes time to get ready to run, shit gets real.  Most ultrarunners I know take it fairly seriously and are pretty intense – as early as the night before.  Ask what you can do to help, but for the most part, allow them to do their own thing.  Make yourself available to help out with whatever asked – but let them run the show.
  3. Move fast, think fast, act Do not make your runner wait on YOU.  Know exactly where their gear is, where their favorite drinks are, and what food choices are readily available at a seconds notice.  Anticipate what they might need and get it ready even if they may not end up needing it.  Make suggestions until something sounds good.  You might have tons of potentially helpful stuff available that your runner more than likely has forgotten about.  Remind her.  Always grab more than you need.  Ask them on the way out what they might need NEXT time.
  4. Be positive! Your runner has likely has been waiting a while to see you and needs a good pick me up.  Yell!  Scream!  Holler!  Smile!  Hug! Be obnoxiously loud to the point that other crews are annoyed by you.  I am speaking from experience when I tell you, this boost is better than any can of Red Bull when you are at a low point.  You can rest later… bust your ass to show your runner how excited and proud you are of them.
  5. Have an ace-in-the hole. Call a loved one at the lowest point.  Break out a surprise gift.  Get homemade cards from the family saying “Stay Strong Daddy!”  Have something ready for that spot where continuing is almost  Piss them off.  Tell them they have worked too hard to quit.  Be creative – what your “ace” is will vary dependant on the runner, but find something!

I am not going to include this as a tip – but I think it is important to mention – cut your runner some slack!  Don’t get all butt-hurt if they snap at you.  Don’t quit on them or stop being positive and supportive because they cussed about the water being too hot or the soup too cold.  They are doing something VERY DIFFICULT and don’t mean to take it out on you.  Be there as a punching bag or a shoulder to cry on if that is what they need.   Ultimately the BEST way to learn how to be a good crewmember  is to get FIRST HAND EXPERIENCE – so get out there and help someone earn that finish!

Until Next Time…. BE EPIC!

Zach Adams