Tag Archives: exercise

Ultra Crew 101

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My husband wrote a race recap about SD50 a few weekends ago.  That is from his perspective which is very introspective.  You should read it.  His race report made me want to write a how to for those of you who are helping your runner.  Some tips and tricks I’ve picked up over the past few years as a crew member.

I want to break this down into 3 parts, before the race, during the race and after, so I’ll probably make it 3 separate posts to keep from being overwhelming.

Before the race, your runner should be doing training.  I have found it a good idea to take note of what my runner is taking to eat and drink on their long runs and try to remember what they said worked and what didn’t work.  While most people are pretty good about knowing what works for their stomach, its a good idea for the crew to know also, just in case things go down hill for your runner mentally.

If you can, try to be conscious of the time it takes for your runner to complete their long runs.  It will give you a good idea of their pace so you can gauge how soon to meet them at aid stations during the race.  I would err on the side of quicker rather than slower, especially in the beginning of the race because of race jitters and pack mentality.  It doesn’t seem to be too uncommon for people to start the race faster than ending.

Pay attention to the “other” things your runner does to prepare for a race.  Do they apply sunscreen or body lubricant?  Do they always put tape on their heel to avoid blisters?  All those things are important to know to double check before the race.  A lot of times those things start super early and pre-race nerves can make it easy to forget, so being able to double check that your runner put a bandaid on their pinky toe will go a long way to making sure its a “comfortable” race.

Things not related to your runner that are helpful.  Pack your own crew bag or make sure you are there when the bag is packed.  Nothing is more frustrating than trying to find things when your runner is trying to get in and out of the aid station quickly.  Take a look at the crew access points along the race.  Map them!  Have a good understanding of how long it will take you compared to how long it should take your runner so you know if you have to rush or if you can take your time.  For some of you, it may be helpful to study the actual course also.  Know where the big climbs are or how long between aid stations.  Your runner may find that helpful during the race, being able to get that kind of information quickly.

One of the biggest lessons I’ve had to learn being a crew member is that I’m not only responsible for my runner but for me also.  I have to manage meeting my runner, taking care of their needs and making sure they have the best race possible, but that is really hard to do if you’re hungry!  You have to make sure you have what you need also.  The two biggest ones are something to do while you’re waiting and food.  If you don’t think there will be places to stop or you won’t have time to stop, buy snacks or keep a cooler with you so you can have food.  I know the aid stations have food, but that is for the runners to get them through the race, so I never ask them for something to eat.  If the crew is having a bad race, that can directly effect the runner, I know from experience.

picnic

Stay tuned for part 2, during the race!

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Cardio 1/21

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5/1 walk run

2.0 miles

33:02

My calves were very, very tight so I spend a few minutes with the foam roller this evening. The foam roller and I are NOT friends!

WOD 1/20

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2.05 miles 

34:08

5 min warm up

1 min run / 5 min walk (4 times)

5 min cool down

  

San Diego Trail 50

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The ultra season starts this weekend!  My husband is running the San Diego Trail 50 on Saturday in the San Diego area.  I’m happy that it is a local race for the first time in a while!

I’m becoming quite proficient crewing and look forward to this one because the race information page says most aid stations are easily accessible.  To me, that means roads to drive on and parking lots to park in. Unlike a few of last years races where I was taking my Fiat onto pitted fire roads and almost getting stuck in mud!

We (the boy and I) always have such adventures during these things and I think this one will be no different.

 

Week1

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Getting back into the swing of things, I’m happy with 5 days of exercise this week even though only 2 were cardio.  Next week my goal is 3 days of cardio, 2 strength days and 2 climbing days.  That shouldn’t be a problem, but we’ll see how it goes.  We’re headed to San Diego 50 on Friday for my husband’s ultra.  That will be another kind of workout on its own!  First race of the season, hopefully it isn’t that cold of a day.

What is your goal for working out?  7 days a week or do you give yourself days off?

A Slow Start

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A Slow Start

 

Today started slow. After sleeping in accidentally and having to wait a super long time to have a TB test, not much has been accomplished fitness wise today. I did take my measurements though, so at least that is done.

It would be nice if it weren’t 110 degrees outside so I could walk my son to and from school, but the sun is a killer right now. Hopefully it will start to cool off soon.

I did get a walk in to and from soccer practice. Impressive, I know! Tomorrow is a new day!

Another New Beginning

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Another New Beginning

I’ve had a drastic change in my life the past week. I am no longer employed. I don’t have a 1.5 hour commute to and from work, nor an 8 hour workday. I feel such a sense of relief. I thought I would be more anxious about only having one income than I am, which is a relief. I am becoming involved with the PTO and plan to find other means of volunteerism while looking for a job in the local area.

Not having an 11.5 hour work day means I have given myself plenty more time to get healthy and to be a more involved parent with my son. I’m looking forward to creating a new normal with all the changes that have been made. I foresee a few more on the horizon, but I feel like I am in a good place to handle them.

My plan is to improve my overall fitness for a few months with group fitness and/or videos, the elliptical, walking and if I can find a swimsuit, going to the pool and swimming laps (or learning to swim laps). Once it cools off a bit outside, I want to start running again.

Onward and hopefully slim-ward!

Erin