This is a topic where planning and practice can help. First off, find out what the various aid stations will have. Then figure out what you will have out on the course with your crew or in drop bags. Draw up a race plan/outline with the aid station names and mileages, and what you want to do at each, in terms of food to grab, fluids to drink, clothes or shoes to change, etc. If you think about it before the event, then you are more likely to remember what you will need when you actually get to the aid station. Once underway, when you get about 5 mins. before an aid station coming up (and thus it pays to have a good estimate of how long a given section will take to cover and to be familiar with the course if at all possible), think about what you want to do in the station, what help you need, what food you are in need of, etc. About a minute out from the aid station (when you can start to hear the people or generators there) get your bottles ready by taking them out of your pack, finishing them off, opening the lids. Ask the voluteers to fill the bottles (be clear as to what they should put in them), head to the food table, or drop bag area, grab the food (put it in your shorts pockets, a plastic baggie, or just carry it if you just have a few items), get the clothes change done (the only time you should sit down in a chair is (a) for a shoe change or (b) at the finish - chairs have been known to suck runners right out of the race ! so prevention is the best policy), get some help from your crew, and head out of the aid station.
The goals of the aid stop are in order:
1. get refueled
2. check any medical concerns
3. have a short rest
Before you head off on down the trail, thank the volunteers and your crew if you have one. An efficient stop will flow, not feeling hurried, but will have purpose and direction. A stop just for fluids might take just half a minute to a minute, if you have food maybe a bit over a minute, a shoe or shirt change might add 2-3 minutes, but you don't do those that often. One reasonable goal to shoot for is to have aid station time for the races of 50k-100k of 15-20 seconds per race mile, and 20-30 seconds per race mile for a 100 miler. Most of my stops at aid stations for a hundred miler are in the range of 1-3 minutes in duration, with a few (3-5) in the range of 5-8 minutes, at spots where I do a shoe or sock change, or take a longer time to eat.
If you still have food left from the aid station as you head out, then walk for a bit and eat, or carry it for a mile or two and munch in small portions. The later may be better as it spreads out your energy intake. And you don't want to be trying to wolf food/fluids down, as that can lead to digestion problems. The walking will help refresh the legs, and when you get underway running you should feel better than when you went into the aid station. A balanced use of aid stations is best, not being in a hurry, and not forgetting or ignoring what you really need, but also not loafing and delaying. Remember that everyone at the station will be happy to see you, so be friendly, and use that enthusiasm/energy to your benefit. Being relaxed will help you conserve energy for when you need it later in the run. Have fun and good luck!
1. Take a cutback week. Reduce your mileage by at least 50% for a week (or two). Take at least two days completely off in that week, and maybe try some cross training on other days. I find that cycling, hiking, swimming, and other sports give me a break, and revive me mentally.
2. Change your routine. Run on different routes than you usually do. If you don't usually run on trails, then head to a local park or out of the city (assuming you live in/near one). Run with new friends, or with people you have not run with in a while. Try a group that runs faster or slower than you usually run. Enter a local 5k run and do it as a pace workout, trying to run the 1st and 3rd miles in the same time.
3. Take a break after your ultra races. For at least the week following the ultra run a lot less than you normally train, and take two off days. Do some cross training instead of running. Don't worry about getting in more running miles, you won't lose fitness that fast, and are much less likely to get injured if you come back to running slowly after the ultra. Many ultrarunners do too much running right after an ultra, and don't give themselves a proper recovery. This is an overlooked part of a training program. For tips, see Bob Glovers "Competitive runners handbook".
4. Be careful of long lasting conditions such as dehydration and lack of sleep. Overtraining/burnout is a downward spiral which requires some changes in your training routine and mental outlook to get out of. Chronic dehydration is more likely in the hot summer months. Also, slow down the pace of your running in hot weather, and drink lots of water before/during/after. If you usually don't suffer burnout in the winter/spring, then think about what is different now. The weather is hotter, you are running more mileage, you are focusing mentally on racing, etc. Well, it may seem contrary to "running sense" but IMHO if one has a cutback week (see above) every 4th or 5th week, then in the long run you will be a stronger/faster ultrarunner, have fewer injuries, and be MUCH MORE likely to avoid burnout. It takes some planning and motivation to put these changes into your running program, but it is the smart thing to do.
I was amazed by the guts and determination of all of our 100k and 100 mile
runners. Absolutely amazing. In particular, but in no specific order:
Andy: suffered through his most difficult 100 miler ever and yet managed
to keep the "Slam" dreams alive.
Andy B. (or A2): Ran smooth and smart in his first 100 miler and finished under 24 hours. A remarkable achievement.
Jon: Like everyone, had to run through some demons early in the race and again toward the end but left "Bills" with the intention of finishing.
Another sub 24 hour.
Patrick: I don't know Patrick very well, but when I heard he had dropped
back from his planned run with A2 at 32 miles and was alone, I thought he might be done. No way. Another 1st time 100 mile finisher.
Becky: Steady from the start. Did nothing fatal and fought through a tough
night to finish the race that barely got away last year. Well done.
Woody: Last year he said he may never finish another 100 miler. Now he has
2 in 2008 and this one was a bear. Nice job Woody.
Tracy: First 100 miler, and another finisher that ran all night.
Adam: Second 100 miler in the past couple of months. Looks like he coming
after the Pied Piper of 100's, Mr. Mathews. Slam next year?
Candi: Her 100k was tough but she was tougher. I watched her come through
the 47 mile mark and again at the finish. It was a Solid run.
Andrea: Sure it went bad in the middle (and end), but Armando was there, and others. It's a team, they helped but she did the running. A nice finish.
Elaine: Helped keep Andrea on track while on the way to her own 100k > finish.
Congratulations to all of them! (and any that I missed)
I know Pam dropped early with problems but I'm sure she'll be back for more.
I'll take several positive lessons from this as well. Although I was pulled
by the Doctor's at 47 miles, I learned a lot and also got to actually watch
a 100 miler for the first time. In addition, this is the first time I have
stayed healthy enough to enter a 100 miler and then make it to the starting
line. That's a step in the right direction.
Everyone be good, be proud, and I'll see you all for a Croom B Q when the
scars have healed.
Roger Sutton, Extreme Florida UltraRunner!