The golden rules of ultra-running

I was going to blog about what an amazing time I had with GG pacing him a the Bear 100 this weekend but simply by the fact that he crossed that line with time to spare is all you really need to know about how well I did my job :-)

GG finishes the Bear 100 in 35:37

The more relevant topic here is just how he managed to knock out his second 100-miler despite all the things the Bear threw at him. If you're looking to do your first ultra - whether it's a 50k or 100 miler - here are all the things that need to happen to ensure you cross that finish line.

1. Pace yourself from the start. Don't go out too fast just because you're feeling good. This may be common sense but how many times have you ignored it? The right pace feels like one you could run all day.
2. Get your calories. Don't get behind, ever. Early in the race, you should be able to keep track of when you ate last...I recommend eating 150-200 calories every 30 minutes. If you pick up a pacer, make sure they keep track of this.
3. Stay mentally strong. It's easy to let the heat, pain, stomach issues or fatigue get you down. Realize that you're going to fall into the pain-cave a multitude of times...and then figure out a strategy for crawling out and keeping your composure.
4. Don't trust your race to anyone but yourself. You undoubtedly will encounter 'race veterans' or previous finishers who offer advice and guidance on the course or their interpretation of its difficulty. Take it all with a grain of salt. Trust your own judgement (or your pacers), execute your plan and always assume the worst. Otherwise, you could find yourself missing a cut-off or finish because of some else's poor lack of judgement.
5. Take care of your bits and pieces. Experience will teach you that certain shorts chafe after 20 miles or that certain shoes give you blisters on the down hills. Take the opportunity whenever possible to address your pieces-parts or they will make your race feel even longer. If you have to change, then do it. Re-apply Glide as much as humanly possible...you don't need any more physical pain than what the mileage is already providing!

Plodding up *another* hill

Finally, make sure you either have an experienced pacer with you OR you have clear instructions for your crew/pacer(s) on what you need and when you need it. Likewise, do what your pacer says. If your pacer says eat, you eat. If your pacer says run, you run. No questions. No bitching.

Now it's tough to say what other variables you may face...weather being one. Even still, be prepared and follow the rest of the rules above and you're sure to give it hell just like GG did.

Burning questions

One of the things I don't think a lot of people realize about running "races" is that aside from just the training, running and sweating there is also quite a bit of planning and strategy. Not only do you have to plan for what you think will happen, but also for what might happen. Blisters, weather and injury are just a few...

For example, here are some of the things I'm still contemplating for the Black Hills 100(k):

1. Should I run with my Camelbak or hand-held water bottles?
2. How far are the aid stations from each other?
3. How am I going to carry some of my nutrition (gels, etc)?
4. What is my nutrition strategy going to be?
5. What will I put in my drop bag?
6. What's the weather supposed to be like?
7. What will I wear?

These just scratch the surface. You truly have to be prepared for anything in the Black Hills - it can be very cool in the morning and blistering hot in the afternoon. In the end, you have to trust that you've made the right decisions...one minor flaw in your race strategy and/or preparations can have a very meaningful impact on your race day. The day is long enough without having to overcome artificial or mental barriers caused by your own stupidity.

Then there's the other side of the coin - everyone always asks, "What do you think about while you're running?"  The answer(s) may surprise or bore you. Here is a run-down of some of the things that go through my mind:

• Lyrics to some of my favorite/inspirational songs
• Not falling
• People who face true adversity/sickness and continue to persevere
• What I'm going to eat after the race
• Taking an ice bath
• What my kids are doing
• "Really!? I paid to do this?"
• Seriously, don't fall

At the end of the day, it's the challenge and sense of accomplishment that I really get a charge from. So come hell or high water, I'll be prepared and all my questions will hopefully be answered by June 23rd.