937. Pacers and ultramarathons: What to do before, during, and after the race

So you’re pacing someone during an ultramarathon eh? 

Pacing is a great way to get up close and personal to the ultra-marathon scene. 

And it gives the opportunity to learn the details of what it takes to successfully complete such a race.

On the other hand, it’s a great way to show support to the homie running.

So what is pacing?  

Pacing is assisting the runner to the finish line by running part of the course with them during the race

And pacers can pace from a few miles upwards to 100 miles… 

In this article, we’re going to cover: 

What to do before, during, and after the race as a pacer! 

We’ll also touch base on what to carry, aid stations, and when the runner wants to quit… 

Let’s get into ittt!

Before The Race

Ever hear the saying you fail to prepare you prepare to fail? That pretty much sums up the “before the race” category. 

• Make sure you are ready to go, whatever that means to you. This could be gear, nighttime gear, food, water, fitness level, or anything. Talk to your runner and see how you can best be prepared, chances are they’ve been doing their homework. Running on trails is way different than concrete or asphalt, running trails at night is significantly more difficult. If this is a trail race, then it’d be great to practice on the trails. 
• Attend the pre-race briefing. This is usually the day before the event or the morning of. 
• Read the race handbook as it has lots of good information, maps, race rules, etc.
• Get on the same page with your runner. How can you best support the runner? Does the runner want you to run in front or behind? What does the runner want you to carry? Is this stuff even allowed? Any mantras that they have that you can use? 
• Note that some races may be so long or intense that the pacers take “shifts”, this is another thing to consider. What shift are you taking, where do you need to be, etc. When you aren’t pacing what will you be doing? Most likely crewing. If that’s the case, check out Crewing Ultra’s 101: what, how, & aid stations 

What To Carry:

• Ask the runner what they are carrying/ what you should bring. Sometimes there is required gear. Some categories to keep in mind are specific clothing, food, water, salt, first aid, and flashlights. 

Remember about being aware of the rules? “No muling” is a common one. Technically you’re not supposed to carry anything for the runner. Not their clothes, food, water, salt, emergency supplies, body glide, or spare batteries – nada, zilch. Why? Because the pacer’s role is to encourage and keep track of the runner. Of course, if the rules don’t mention muleing, then carry extras of everything, just don’t break the rules.

During the race

This is the bulk of the article and where you’ll be spending a lot of your time as the pacer. 

• Take care of yourself first. (fluids, food, salt, injuries, etc).
• Take care of the runner second. 
• If it’s a tricky course, run ahead and see which way the course markings are going.
• On tricky technical sections of the course, run a few steps ahead to help the runner pick the best line.
• Stay out of the way
• If your runner is getting after it then let them do their thing. If they’re slacking, jog just a pace or two ahead of them to “pull them along.” 
• If they complain about blisters, tell them to so stop whining – some good ol tough love 
• Or you could help them fix their blisters 
• When the going gets tough, misery loves company and just having someone there helps a whole lot. Nighttime and early mornings are usually low points, be there for them, and remind them that it’ll pass.
• Be sensitive to the runner’s needs: Do they want you to go in front or in the back? Do they want you to start convo or to just shut-up? You gotta do whatever works best. READ THE ROOM. 
• Try not to take things personally, some runners get cranky – remind them that they signed up for this and that they asked you to pace them. 
• If your runner is throwing up everywhere, just act like nothing is happening
• Stay positive. 
• Take pictures. 

In the Aid Station

• Take care of yourself first (there it is again) 
• Have a plan before reaching the aid station. Run through a checklist with the runner: How long is this stop going to be? (Usually in and out, unless it’s a long race.) What you want to eat/ drink. How’s the body feel? Anything we need to square up? Be efficient so you don’t lose too much time. The people at the aid station usually will fill up your water bottles for you.
• When an aidstation is coming up, find out what the runner needs and then run ahead so you can get there before them and have what they need ready to go. They need to eat and drink at these opportunities so make sure this happens. 
• Or have them keep running while you stop at the aidstation and refill water bottles, get food, etc
• PS: Most aidstations can be in and out, not a social gathering – we have a race to do.

If the runner Wants to Quit

Quitting enters the mind in almost every ultrarunner…. 

And If they start talking about dropping out, you have to look at the situation: If they’re seriously injured, dropping out might be the right thing.

And if they’re just making excuses, insisting that they are done – but not injured – walking helps, but that’s probably been happening. A quick nap usually does the trick, whatever it takes just don’t let them quit. 

Most importantly: 

NEVER FEEL SORRY FOR YOUR RUNNER. 

After the race

Celebrate however you see fit! The team just did something HUGE. 

Don’t be surprised if you find yourself thinking about entering a 100 mile race sometime not long after!!!!!!

Good luck to you and your runner! 

May the odds forever be in your favor. 

A Lot of things have to go right for a 100 mile to be successful, pacing and crewing could be the difference between a DNF or not… 

Thanks for tuning in. I appreciate your attention! 

Go get your miles, PEACE!!!