Thursday, September 10, 2015

Scheming, plotting, and planning: Crew instructions and gear list for the Run Rabbit Run 100

I’m a little stressed out about running 100 miles for the first time, so I’ve been planning.  Kind of.  It's a little hard to plan effectively for something you've never done before, but I'm giving it my best shot.  Below are a few of the practical considerations I’ve put together for myself and my family (aka Crew.  Thanks family!).

Gear list and crew instructions for the Run Rabbit Run 100

Side notes
  • Daylight: Sunset 7:13 pm, sunrise 6:50 am (11 h 37 min of headlamp running)
  • Temperature: Average high 71 F, average low 35 F

Start gear
  • Shoes, socks, calf sleeves, shorts (TNF), shirt (InkNBurn), arm sleeves, trucker hat (TRN)
  • Watch, heart rate monitor
  • Handheld, gels in each pocket
  • Bandaids, body glide, and sunscreen applied

Night gear 
  • New shirt (UA)
  • Vest containing

o   Two bottles
o   Wool shirt wrapped in light rain jacket
o   Ziplocked wool hat, gloves, buff
o   Space blanket
o   Ziplocked paper towels
o   Headlamp + extra battery, backup headlamp (Fully Charged.  Remember charging cables!)
o   Note: Night gear to be provided by crew on second trip through Olympian Hall (41.6 miles, est 3:30 – 5:30 PM) or second trip through Fish Creek Falls (45.6 miles, est 4:30 – 6:30 PM). 

Crew gear/provisions
  • Bag 1: New shirt (UA), new wool shirt, new shorts (Brooks), new socks, new shoes, bandaids, body glide, sunscreen, dry towels
  • Bag 2: Heavy rain jacket, tights
  • Bag 3: Dry towel, street clothes, deodorant
  • Food bag:  Fritos, Coke, stinger honey gels, pocket fuel
  • Night gear vest
  • Ice (daytime)
  • Hot mocha (nighttime) 

Contact points, time estimates, and crew responsibilities
  • Start:  8:00 AM

o   Get me there awake, fed, and geared up by 7:20 AM

  • Top of the Gondola: 8:40 AM

o   Optional, ride the gondola, cheer and spectate, just for fun
  • Fish Creek Falls 1st pass: 11:30 AM – 12:00 PM (Shuttle from Olympian Hall)

o   Optional, moral support and gel resupply
o   Optional pacing from Fish Creek Falls to Olympian Hall, just for fun

  • Olympian Hall, 1st pass: 12:00 PM – 12:30 PM

o   Sunscreen reapplication
o   Ice, Fritos, Coke, gel replacement
o   Access to Bag 1 if requested
  • Cow Creek: 1:00 PM – 2:00 PM

o   Optional, moral support and gel resupply
  • Olympian Hall, 2nd pass: 3:30 PM – 5:30 PM

o   Lucidity check
o   Access to Bag 1 and Bag 2
o   Exchange for night gear if late Key Decision Point.  Alternative requires Crew to take Night Gear to Fish Creek Falls immediately after I leave via shuttle from Olympian Hall
o   Optional pacing from Olympian Hall to Fish Creek Falls, just for fun
  •  Fish Creek Falls, 2nd pass: 4:30 PM – 6:30 PM (Shuttle from Olympian Hall)

o   Night Gear required if not obtained at Olympian Hall
o   Otherwise optional, moral support and gel resupply
  • Dry Lake, 1st pass: 9:00 PM – 11:00 PM  (Shuttle from Olympian Hall)

o   Lucidity check
o   Access to Bag 1 and Bag 2
o   Hot Mocha
  • Spring Creek Ponds: 10:00 PM – 12:00 AM (1 mile hike from high school)

o   Optional, maybe best to just stay at Dry Lake
o   Note:  It will be cold in the night.  Crew should bring parka, hat, gloves, etc if planning to stay at Dry Lake between 1st and 2nd pass.
  • Dry Lake, 2nd pass: 11:00 PM – 1:30 AM

o   Lucidity check
o   Access to Bag 1 and Bag 2
o   Hot Mocha
  • Finish: 7:00 AM – 11:00 AM

o   Pick me up!
o   Put me back together
o   Access to Bag 3
o   Beer.  Lots.  Maybe.  Or maybe not.  We’ll see.

Plans and considerations
  •        Goal pace: 24 hours
  •      Average Heart Rate target: 132
  •      Heart Rate cap: 142
  •      Watch plan: HR and total time only, GPS tracking off
  •      For the first 70 miles, walk the uphills – even the easy ones
  •      For the last 30 miles, pray that I can still walk the uphills – even the easy ones!
  •      Walk into and out of each aid station, but be efficient in the station
  •      Thank every volunteer I meet
  •      Thank my crew every time I see them
  •      Find runners with similar pacing.  Run with them.

  •        Left forearm:  This is what I came for
  •      Right forearm:  Because I want to run here
  •      Humility
  •      Pride
  •        In the first half, don’t be an idiot.  In the second half, don’t be a wimp.
  •      One hundred miles, one day

That’s about it.  Wish me luck!


  1. Great forethought and planning. How did it go??

  2. Hey Jennifer! I'll post a full report in a few days, but in short we were able to execute the plan almost perfectly. The course was harder than I expected, so I was nowhere near the 24 hour mark, but I finished under 30 hours and brought home the buckle! :)