Monday, September 8, 2014

Pre-Race Checklist

I'm running my first 100 miler this weekend (http://hawkhundred.com) so I have been doing a lot of reading. Here's a great list of checklists.

http://www.ultrunr.com/checklist.html

100 Miler Check List

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Experience From - Andy Holak Tracey Grzegorczyk Ray Zirblis Dave Olney ,


Andy Holak
I'm wondering if any of you have an organized checklist of what you take for a 100 mile trail run. I have a feeling that many of you do. I've always been a pretty laid back runner, not stressing out a lot about what I have or my equipment, just running. As someone said recently, running really is a pretty simple thing. But....after three years of ultrarunning, running races of 50 miles or less, I'm attempting my first 100 miler! So, I'm actually getting a little excited/nervous/stressed(just a little). I don't want to forget anything. Any help would be appreciated. Thanks!


Tracey Grzegorczyk
I thought it might be helpful to post an old list I have of things I've used in Ultimate Ultra Crew Kits. Whether left as a drop bag, or carried by one of your crew, this kit can get you through most tight spots and back to running. While all this stuff can be thrown into a shoebox or grocery bag, the ideal way to pack it is in a fishing-tackle box. Yes, I'm serious... all those little trays makes it much easier to find what you're looking for without wasting time.
From memory, so I'm sure I'm leaving out something important, the list included:

  • ibuprofin, asprin and tylenol
  • tums rolaids and/or pepto-bismol
  • rocksalt and potassium tablets, electrolyte tablets, and/or quinine capsules (if you can find them);
  • alcohol wipes and antibiotic ointment
  • compeed or nu-skin
  • moleskin
  • ace bandage
  • band-aids
  • sports tape & foam pre-wrap
  • scissors
  • safety pins (& swiss army knife)
  • bandanas or cotton rags
  • baby wipes
  • tissues
  • vaseline, runner's lube or bag balm
  • sunscreen and lip balm
  • matches
  • gu or other gel packets.
Other custom items might include:

  • extra socks
  • extra flashlight batteries and bulbs
  • beesting kit and sudafed
  • tecnu
  • cool n' fit spray
  • extra water and ice, etc. depending on the terrain and distance.
I've mostly used kits like this for runs of 50 miles or longer, or at track ultras of 12-24 hours, but it wouldn't hurt to stow it in the trunk of your car for any ultra race. Covers most things that might happen at an ultra: falling, feeling sick, blisters, muscle cramps, heat, general pain."


Ray Zirblis
This is going to come across as much more organized than I actually am, but maybe it will help you out. I break my stuff down into mental catagories that become piles on my bedroom floor, and then get put into stuff sacks for the car, as follows:

  • What I need before the race (directions, alarm clock, breakfast, pins to attach my race number, etc.),
  • What I will be wearing to start with
  • What I'll be carrying to start with (maybe a belt, water bottle, belt pouch with electrolyte caps, tape, compeed, meds, car key, a little emergency food, etc.)
  • What I'll need if it rains ( laundry bag, rain coat, extra shoes, socks)
  • What I'll need for night time (small lights, batteries)
  • Stuff I'll want after the run such as a change of clothing, shower stuff, comfortable shoes. I also bring a bag or box of medical and repair items (like various tapes, Tiger Balm, NSAIDS, shears, foot powder, vasoline, and the like) for taping up before the run and getting me home after it.
One final catagory is sleeping and camping gear if needed. Excepting the last catagory, this more or less can all fit into a medium to large duffle bag. Then, on the spot, I make final decisions and decide on what goes in the drop bags. I rarely have had a crew, but if I did I'd consider pit stop items such as a folding chair, flashlights, maps, money, etc. And I've almost always got five or six bottles of water rolling around on the car floor.
If I am flying, I do the same catagories with a 3rd of the items, so that I can bring my luggage carry-on. My dream is to be like my pal, Newton Baker, who goes to a hundred miler with a small bag that wouldn't hold me on an afternoon trip to the gym, but I'm not there yet. To me, packing light is an exercise like being concise in writing. It takes me lots of time, and I rarely do it for runs.


Dave Olney
Being an obsessive planner, I have an ultra checklist that I've been refining for the past 15+ years. Of course, you have to customize it to your own preferences and the kind of "stuff" you use, but here's my list:
1. Items

  • airline tickets/itinerary
  • alarm clock
  • alcohol wipes
  • bandannas
  • batteries & bulbs
  • blanket & tarp
  • bluejeans & belts
  • bottled water
  • bottles, fanny pack
  • bottles, hand-strap
  • camera & film
  • cap (knit)
  • cap (running)
  • cap (street)
  • dop kit
  • drink powder
  • drop bags
  • energy bars
  • fanny pack
  • first aid kit
  • flashlights
  • fleece
  • folding chair
  • food & drinks
  • gaiters
  • gel bottle
  • gel flasks
  • gel holster(s)
  • gloves
  • headlamp
  • hydrocortisone
  • ice chest
  • jackets
  • knife/scissors
  • maps
  • money & wallet
  • motel info
  • muscle relaxant
  • pace/split times
  • pajamas
  • powder bottles
  • race info & maps
  • rain shell
  • reading glasses
  • reading materials
  • rubber gloves
  • safety pins
  • shirts, long-sleeve
  • shirts, polypro
  • shirts, short-sleeve
  • shoes & backups
  • shorts (running)
  • shorts (street)
  • singlets
  • slippers
  • soap & towels
  • socks (running)
  • socks (street)
  • space blanket
  • stopwatch
  • stove & fuel
  • sun glasses
  • sun screen
  • sweatshirts
  • sweatsuits
  • tape (duct, medical)
  • Tevas
  • tights
  • toilet paper
  • underwear (running)
  • underwear (street)
  • vaseline
  • walkman & tapes
  • wet bags
  • zantac, alieve, salt
2. Things to do before leaving home:

  • buy food & ice
  • carbo load & hydrate
  • check for burrs in socks
  • fill & label drop bags
  • fill fanny pack
  • get gas & oil
  • phone pacer(s)
  • pin hanky on hat
  • remove jewelry
3. Things to do the day before the race:

  • band-aid nipples
  • go to briefing & weigh-in
  • carbo load & hydrate
  • deposit drop bags
  • gas up the car
  • pin on race #
  • plan with crew & pacer
  • set alarm clock
  • mix drink powder & fill water bottles
4. Things to do race day morning:

  • apply sunscreen, hydrocortisone, vaseline
  • check flashlight for start line
  • check stopwatch
  • eat & drink something
  • go to the toilet
  • check-in at start line
  • race # pinned on?
5. Things for crew to remember:

  • Got ice & bottled water for me?
  • Got food & drinks for crew?
  • Got gas?
  • Got alarm clock?
  • Get me in & out of aid stations quickly (ideally <5 minutes, max 10 minutes).
  • When you arrive at each aid station, check crew notes for things I will need there.
  • Arrange gear in car or on a mat so you can find things quickly.
  • Pre-mix and chill drinks if possible
  • Have 2 bottles + hand-strap bottle ready

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