The Art and Science of Ultrarunning Pacing
Pre-Race Preparation
Runner Assessment
- Conduct 2-3 long training runs to understand pacing and nutrition needs
- Analyze past race performances for strengths/weaknesses
- Discuss psychological triggers and coping mechanisms
Race Plan Development
- Create detailed pace charts with time buffers
- Establish nutrition/hydration checkpoints
- Plan for worst-case scenarios (weather, injuries, GI issues)
Pacing Fundamentals
Physical Execution
- Maintain even effort (not pace) on variable terrain
- Anticipate aid station transitions to minimize stoppage
- Monitor runner’s form for early fatigue signs
Psychological Support
- Develop customized motivation strategies
- Use positive reinforcement techniques
- Implement distraction methods for low points
Essential Gear Checklist
| Category | Items |
|---|---|
| Navigation | Course map, backup GPS, glow sticks |
| Nutrition | Varied sweet/savory options, electrolyte tabs |
| Safety | First aid kit, emergency blanket, whistle |
| Comfort | Extra layers, lubricant, blister care |
| Electronics | Fully charged headlamps, backup batteries |
Advanced Pacing Techniques
- Energy Management: Recognize and address early bonking signs
- Medical Awareness: Identify symptoms of hyponatremia, heat stroke
- Terrain Adaptation: Adjust strategy for technical vs. runnable sections
- Night Running: Special considerations for darkness hours
Common Pitfalls to Avoid
- Overestimating runner’s capacity in early miles
- Neglecting personal hydration/nutrition needs
- Failing to study course specifics beforehand
- Taking runner’s irritability personally
Post-Race Responsibilities
- Assist with immediate recovery needs
- Debrief while experience is fresh
- Document lessons learned for future races
- Provide objective performance analysis
Source: rei.com
#UltraPacing #RaceCrew #TrailRunning
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