How to pace at a 100 miler 8


Notes from the goats

There is no exact science to pacing but here are some the tips we have learned. It all started a long time ago when old friend Dan O’Connor paced to my first 100 mile finish, the Wasatch 100. He was motivating, pushed the pace and keep me moving, as I’ve had other pacers who were just happy to walk and talk with me. Here are some keys points to think about:

  • Know your runners abilities
  • Motivate your runner at all times
  • Be aware of your runners goals, keep track of his splits and remind him frequently what pace they are on.
  • Monitor their water and food intake, be sure they are ahead of their needs.
  • Pay attention to their pit stop plan before you enter each aid station.
  • Most important the aid station is a pit stop, not a rest stop along the highway. Your runner must race down time as well, this will translate to a faster finish.
  • Run in front of your runner, stay ahead and keep them running if they can.
  • Evaluate their strengths such as can they run better downhill, uphill or the flats, once you determine this push your runner through those sections.
  • Most of all, as long as your runner is not injured, get them to the finish!

If you fellow goats have any good info, leave a comment, Bahaha two scrapes!

brighton.jpg

Wasatch 100, Brighton mile 75

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8 thoughts on “How to pace at a 100 miler

  • John

    Scott,
    Don’t forget as you taught me this year – run ahead to the aid station and pull the runners drop bag and lay the contents out – I grabbed what I needed and we got the hell out of there- nice work.

  • AJW

    It’s all about the aid! Check out Roch’s Aid time post-Brighton this year. He was in the hands of a master! My best aid time for a 100 miler was at AC in 2004 (21 mins total) Of course, I ended up in the hospital with renal failure but it taught me that I needed to train harder! Not a bad lesson.

    AJW (resting for Javelina and hoping Karl doesn’t show up:)

  • Karl

    Karl won’t be showing up for Javelina, but there is a 6-pack of Philly’s finest Ale in it for you if you break the record of 15:25…gotta run every step. Into the washing machine you go!

  • AJW

    Philly’s finest ale? Is that a tip of the hat to our good friend Joe? I certainly prefer that to a six-pack of Utah’s finest ale (is there such a thing?)

    I look forward to heading back to the AZ trails. Honestly, I don’t know if I have fuel in the tank for a 15:25 but I’ll give it a shot and if not then 15:50 for sure.

    Go get Hal at Bear!

    AJW

  • Karl

    Yes Mr. Kulak has mentioned Philly’s Finest Ale. Utah actually does have a fine Ale here that is not 4%. (Let’s remember people that in Utah they measure beer by weight, not by volume. 3.2% by weight is 4% by volume, Utah can be backwards sometimes). Wasatch Brewery makes a fine Ale that is 5.8%. Strong enough for me. I’ll put them on ice! -Karl

  • AJW

    5.8% works for me!

    Have fun at Bear. I’ll be watching. Bring your gloves!

    AJW (entered the Masters’ Division today! Dreaming of 17:17:49 next June)

  • Dave

    I enjoyed your story.. I am doing my first 100 miler this week end in Boulder Colorado.. I will let you know how I do…….