Hi, Here is the summary of pacing information I collected last week. I have condensated so they don't take too much space. I didn't change much of original writings except I cut and pasted them a little bit. I will keep taking suggestions and comments to add to this. Hopefully this will be useful to you in the future. Gary wang@nemesis.ece.ucsb.edu ----------------------------- cut here -------------------------------- The Art of Pacing A race is just a race, but a friend who paces you is a friend for life. - Joseph Franko ----------------------------------------------------------------------- * Before the Race Prerace briefing is helpful. Spend time with the runner and be real clear about what is expected of you. Does the runner want you to run in front or behind ? What does the runner want you to carry ? Where during the course does the runner want you to push him/her ? Study the course description, visit or run the part of the course you will be on. Know what the course markings look like, and how far and how long to the next aid station. ----------------------------------------------------------------------- * What to carry: (ask the runner before the race) Be aware of rules for pacers -- usually this comes down to "no muling": you're not supposed to carry their clothes, food, water, and spare batteries. Rather your role is to encourage and keep track of the runner. You might have some emergency supplies along just in case, e.g. extra batteries, bulbs, moleskin, and something to cut it with, caffeine pills, First aid kit. Extra vaseline might also be helpful. Toilet paper ?? Carry extra food and drink that they might need. ----------------------------------------------------------------------- * On the Trail The name "pacer" is highly misleading. Remember, the last thing you do is actually pace. You are fresh and, unless you are running with the leader, you can push the runner too hard. Let the runner lead. This is real personal. There might be some runners who want to be pushed. One exception might be to help a runner go slow enough on the first half of the race, but since pacers are usually allowed only on the second half you probably won't have an opportunity to provide this kind of help. Your job is to be a motivator and scout. You should know the trail and be willing to run ahead and see which way the course markings are going. If you are lost, tell the runner to stay and rest while you go looking for the markings. On tricky technical sections of the course you would run a few steps ahead to help the runner pick the best line. Let the runner cut the tangent on the wider road by getting out of his/her way. If the runner wants to be pushed while going uphill, go in front of him/her. Ask the runner if the pace is ok or not. Monitor the pace carefully and don't let them walk if they don't have to. One good way to do this is to run beside but just a little bit in front of your runner at a pace they can comfortably maintain. If they complain about blisters, tell them not to think about it. There is nothing you can do, so stop whining. ----------------------------------------------------------------------- * Companionship: When the going gets tough, it's really nice to have someone along with you. During the night it's critical. To provide someone for the runner to talk to. This probably requires no preparation on your part, but you could give some thought to what interests you share with your runner or what good stories you could tell him. This function becomes critical during the wee hours of the night and into the morning of the second day as lone runners can literally fall asleep on their feet. You would stock up on jokes, puzzles, etc. Anything to occupy and engage your runner's mind. Be sensitive to the runner's needs: Does (s)he want you to go in front or in back? Does (s)he want you to chatter to keep his/her spirits up? Or to just shut-up? You gotta do whatever works best. Carry on a conversation if they want, not if they don't. Be aware that your runner may give lots of non-verbal indications that they wish you'd just shut up and go away. Don't be offended, it's not what they are thinking at all. It's just that it's too much effort for them to take part in the conversation themselves. But the biggest challenge is to think of something creative and helpful to say when your runner is BARFING out his guts and looks like shit. The best is to say nothing at all. Say positive things about how they've done, encourage them to make it, tell them they're doing well. In the final 20 miles, talk about how great it's gonna be to cross the finish. Remind the runner of how well, they're doing: If they're complaining about blisters, you might remind them that their head, stomach, and quads feel OK (if they do), and that they're keeping the pace up despite the pain. ----------------------------------------------------------------------- * Runner want to quit ? :-( Don't let the runner quit. Just keep 'em moving. NEVER FEEL SORRY FOR YOUR RUNNER. Don't be "easy" on your runner. Help them to think positive thoughts. If they are injured, there's not much you can do. But if he/she is tired, tough shit. keep them moving. I never heard a finisher say they wished they had dropped out at 85 miles. Next (lost track of counting) if your runner feels reeeeal bad, walk, walk, walk. There is usually plenty of time to get back in the proper state of mind to start running again in time to finish the race. ----------------------------------------------------------------------- * Food and Water Anything you can do to encourage your runner to drink, eat, and drink, drink, drink would be very valuable. My impression is that most DNFs are due more to dehydration and the stomach upset that comes with it than anything else. Closely related is energy depletion from failure to eat enough. If your runner isn't peeing often you'll be doing him/her a big favor by pushing fluids bigtime. Peeing while running can save up to 30 minutes in an 100 miler race. ----------------------------------------------------------------------- * When it's dark ... For night running carry a reliable flashlight. Carry the best light and try to help them see better. Warn them of bridges or slippery spots. For nighttime pacing, get a big flashlight (2 or 3 "D" cells, krypton bulb). You won't mind the weight, and the more light you have, the better. Pointing a flashlight in the right place. Remember to carry spare battery and light bulbs. Making a frequent habit of looking for trail markers. Head lamp can provide extra light, and an extra hand. ----------------------------------------------------------------- * In the Aid Station Force the runner to eat and drink: At the aid stations, a good pacer (or crew) will bring you cup after cup of liquids to drink, whether you want them or not. They will encourage you to eat, bringing you things whether you want them or not. Eating and particularly drinking a lot is vital to doing well, and the runner won't feel like doing it themselves. Try not to let the runner dawdle and become social in aid stations. Keep prodding them along. Be respectful, but *firm*. If they start talking about dropping out, you have to look at the situation: If they're seriously injured, dropping might be the right thing. But if they're tired, bonking, discouraged, try to get them to rest in an aid station and think about the decision. They may well bounce back and finish it up. Take care of your runner's needs in the aid station: Refill their water bottles, offer them whatever's available (they probably won't be too observant when tired, late at night). Take care of *yourself*! Don't forget to eat and stay hydrated, so you can keep going. If the is no crew at the aid station, have a plan before reach the aid station. Decide how long you will stop. What you want to eat. Be efficient so you don't loose too much time. The people at the aid station usually will fill up your water bottles for you. Whenever we came up on an aid station I would find out what my runner needed and then run ahead so that I arrived about half a minute before him and had what he needed ready to go (don't let your runner linger at the aid stations unless they are in real trouble). ----------------------------------------------------------------- * Be sensitive to the runner ! Look out for the runner. Don't let you runner get hurt. Try to understand what's in the runner's head and work from there.