In 1999, at the Massanutten Mountain Trails 100 Mile Run’s Gap Creek aid station, my mother, my biggest fan and supporter, handed me a peanut butter and jelly bagel. According to my race plan, I was supposed to eat the whole thing there, but I couldn’t stomach it, so I took half and ate it as I ran. It sat well and filled an energy void. Over the next few miles, I began to crave the second half. My mind and heart became fixated on it. Roughly 10 miles later, at the visitor center aid station and nearly 50 miles into the race, I asked my mom for the second half. She stared at me blankly and announced that she had eaten it because she was hungry. I stomped off down the trail fueled by anger rather than the second half of the bagel.
Today, we both look back on this incident and laugh. My mother would continue to crew for me for years to come and now, with some pre-race planning and levelheaded thinking, we both know how to avoid such race-day mishaps.
Crew/handlers
The acronym says it all. C.R.E.W.: Cranky Runner, Endless Waiting. In truth, a crew consists of friends or family who meet a runner at pre-determined and race-legal locations to handle that runner’s need for food, fluids and equipment. Geri Kilgariff, the former race director of the Zane Grey 50 Mile and Javelina Jundred Mile, says it best in Kevin Sayer’s Ultra Running Resource Website: “Handlers are your personal slaves during a race. They sacrifice their entire day (or weekend, depending on the race) to wait for you for endless hours at aid stations, and cater to your every whim. They'll also kick your ass out if you linger too long and talk you out of dropping when you'd rather just quit and have a beer … A good crew can make a race for you.”
It is ultimately the runner’s decision whether to utilize a crew or not. Those who choose to go it alone do so for one or more of the following reasons:
1. Distraction: Some prefer to run an ultra “unsupported” in order to enjoy the purity of the adventure. Crew members might serve to distract and complicate the race by adding unnecessary logistical challenges.
2. Additional expenses: The cost of the crew’s lodging, travel and meals may be prohibitive.
3. Race management: Most races provide drop bag service and well-stocked aid stations. The use of a crew would become redundant and unnecessary.
The majority of runners, however, find that a crew provides valuable benefits, including:
1. Motivation: Seeing familiar faces throughout the day motivates many runners to keep going even when their minds tell them to stop.
2. Efficiency: Having gear, food and fluids preprepared and awaiting the runner’s arrival at aid stations saves time and energy.
In order for the crew and runner to come away from the race with both a memorable and successful experience, crew members should remember that they are there for their runner and operate accordingly.
1. Preplan: Discuss with the runner and all crew members before race day dawns what will be needed and when. Learn what your runner likes to eat and drink and the appropriate ratios and quantities of their fuel. Take notes if your runner hasn’t provided you with a list or spreadsheet.
2. Procure aid station directions and maps: Become familiar with driving and/or hiking directions. Determine the time needed to travel between aid stations. Do not rely on GPS systems to get you where you need to go, as routes to most aid stations can be obscure and lightly traveled.
3. Pre-race briefing: Attend the briefing for last-minute updates and information from race management.
4. Organize: Systematically arrange the crew vehicle, backpacks and/or coolers with the runner’s gear, nutrition and other possible medical needs. Be prepared for all possible scenarios: rain, snow, wind, nightfall, cold and heat. Ensure that each crew member knows where things are located so that everybody can retrieve the necessary items quickly.
5. Health - Injuries: Estimate when to expect your runner at different stages of the race. You may have to adjust these estimates as race day unfolds.
6. Race day: Arrive at aid stations early by allowing extra time for traffic, parking issues and unforeseen events. Don’t forget to pack adequate clothing, lights, sunscreen and food and drinks. A starving, dehydrated, freezing or heat-fatigued crew will just add to the runner’s anxiety and make your job more arduous.
Pacers
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The Western States 100 Mile Endurance Run’s participant’s guide describes the more popular, widely used definition of a pacer: “A pace runner is defined as a ‘trail companion’ who may accompany a runner along designated sections of the trail. Pacers are allowed solely as a safety consideration for fatigued runners in the remote and rugged territory of the Western States Trail. Absolutely no physical or mechanical aid may be given by the pacer to assist the runner over difficult sections of the trail (except in medical emergencies), and no food, fluids or supplies of any kind may be carried for the runner.”
On the opposite end of the spectrum lies the Leadville Trail 100 Mile. Leadville allows pacers to “mule” or carry anything the runner doesn’t want to, including but not limited to water bottles, food, lights and clothing.
Championship races enforce a completely different rule set. “‘Safety runners’ are allowed in USA Track and Field Trail Championship events of 100K and longer. They may accompany the athletes but must remain a specified distance or time behind the runner. They are not able to 'mule' for the athlete. They are there basically to make sure that an athlete does not have an accident or come into harm's way,” explains Howard Nippert, a USA Track and Field Mountain, Ultra, and Trail Council member.
There are those trail elites like Karl Meltzer, ultrarunning coach and winner of 29 100-mile races, who would rather not use pacers at all. “I think whenever I've had a pacer, I feel like I have just another thing to think about. When I started ultrarunning, having a pacer was status quo for everyone. Then I ran in Europe, where they aren't allowed to have pacers, and I saw that it makes the runner more responsible for himself, instead of relying on a ‘pacer’ to take care of us or push us to the finish. It's also sometimes particularly annoying to have a pacer you don't know who yacks too much. Personally, I like doing things on my own. I typically train alone, so why not race alone?”
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1. Relying on others may cause runners to become less cognizant of their surroundings. Allowing others to make all the decisions may dull their sense of personal responsibility and decision-making.
2. Runner and pacer grouchiness can become an issue as the miles add up and fatigue sets in. Aggressive energy could ruin a relationship.
3. Roles could reverse. If an unprepared pacer becomes the one in need of assistance, a selfless runner may sacrifice his/her race to help the pacer.
4. Some people just prefer to run alone.
However, more often than not, ultrarunners find that having a pacer is advantageous. “Pacers benefit you by helping make the right decisions and problem solving,” says Rob Cain, race co-director for the Siskiyou Out Back Trail Runs. “I ran [the] Angeles Crest 100-Mile Endurance Run one year and it took me almost half an hour to figure out the trail took a 90-degree left-hand turn across a dry creek bed. Never would have happened with a pacer. I really felt like I was lost. I also like to have a pacer monitor my intake, particularly on electrolyte pills and pain relief medications.”
In short, a pacer can provide two crucial elements that can enhance an athlete’s race experience:
1. Companionship: Camaraderie can make the seemingly endless miles of an ultra fly by. Pacers can also act as a runner’s personal coach while in the heat of competition. They can help regulate efficient racing speeds, keep the runner on course and supply clarity when judgment is clouded by fatigue.
2. Safety: A pacer ensures that the runner isn’t alone if an accident were to occur.
John Price, the other race co-director for the Siskiyou Out Back Trial Runs and silver buckle winner at last year’s Western States, thrives on the levity a pacer can provide in tough situations. “I don't mind a little comedy,” says Price. “For me, a pacer helps lift my spirits and gives me something to look forward to at mile 60, when things start to get a little tired. For me, I guess it's mostly the emotional lift you get from sharing the tough miles with some company.”
Like comic relief, there are other nuances that make an effective pacer, such as:
1. Running Shoes - Gear: Familiarize yourself with route maps and profiles. Know when to expect tough climbs, descents, tricky turns and aid station locations and distances. Don’t do anything that would get you or your runner disqualified.
2. Know your runner: A smart pacer will hone in on signs that indicate a runner might be struggling. Look for fluctuations in pace, dexterity and general energy levels. Know how to keep your runner eating and drinking even when nothing tastes good. It’s also very important to understand how to capitalize when he/she is feeling strong.
3. in Flagstaff, Ariz: Be prepared to manage both you and your runner’s fluid and nutrition intake while watching for course markings, changes in weather, the location of nearby competitors and, if proficient enough, capturing the event on film. Discuss with your runner what is needed before arriving at each aid station so you are in and out as efficiently and quickly as possible.
4. We may earn commission from links on this page, but we only recommend products we back: Your number one job is to help your runner. Don’t volunteer for a pacing job with someone whose running ability is out of your league.
5. Sacrifice: Step aside to allow your runner to cut the tangents and pick the best line on rough trails. Be prepared to literally give your runner the shirt off your back.
Crew members and pacers can act independently on race day. Ideally, they should work in tandem to get their runner to the finish line as quickly and painlessly as possible.
We may earn commission from links on this page, but we only recommend products we back
Marathon Pace Charts for Fine-Tuning Training by Theresa Daus-Weber and Denise Jones.
A Group Effort: The Pros and Cons of Crewing and Pacing for Ultras by John Vonhof
Kevin Sayer’s Ultra Running Resource Website
Marathon & Beyond’s “Ultra-Pacing” article by Theresa Daus-Weber
Ian Torrence DAA Industry Opt Out coaches in Flagstaff, Ariz.
