Experiences of crewing for an ultra-marathon runner

I have wanted to write this blog post for some while, partly as a reminder to myself but also for those who may find themselves being asked to crew for an ultra-runner for the first time. I am by no means experienced but wanted to share what I have learnt in the handful of races I have crewed. I have only crewed for my Husband Paul so some of my experiences may be rather specific to his quirks and diva-ish outbursts! My experiences have been drawn from a races over the past 2-3 years over distances ranging between 30 miles to 145 miles, sometimes on my own and with the support of friends and family over the longer distances.

GOLDEN RULE #1 - look after yourself first! I learnt this lesson pretty early on in my crewing experience. You may feel like you are cheating on your runner, however you are no use to them if you are hungry, thirsty, tired and in need of the toilet! Find the time to take care of yourself and you'll be at your best to focus on the needs of your runner. Bear in mind, the longer race distances may mean that you're out crewing for over 24 hours, consider whether you need someone to help support you as it can be a long, exhausting and lonely experience otherwise.

Kit organisation - The first time Paul ran Grand Union Canal Race (GUCR) we wanted to be prepared, 145 miles is a long way and anything can happen over that distance. So we packed up everything including the kitchen sink and filled the boot and the rear seats of our family sized hatch. We had boxes for food, separate bags for clothing, shoes, medical supplies, camping gear (stove, kettles, pans, chairs etc), there was a lot of stuff! Sure we were prepared for all eventualities but the reality was, most check points were on the canal and parking was often a short walk away so we were unable to crew from the boot of the car. We ended up lugging boxes and bags down to the check point which became hard work (especially at night when visibility was limited) and we often overwhelmed our tired runner with too much choice. We ended up taking a lot of stuff home that we didn't use!

As it would happen, Ultimate Direction released a new Crew Bag about a month before Paul's 2nd GUCR. It's a little pricey however if you shop around you can find it a little cheaper. Having tested out the Crew Bag I can say that Ultimate Direction got it spot on! We packed the bag with a complete change of running kit and trainers, first aid kit, head torch, battery pack and chargers, a variety of food and drink and some water bottles, cups and cutlery. Each time something was used from the bag it was replaced so it was stocked and ready to go at the next check point. The other awesome thing about the bag is whilst it's like a holdall, it can be worn as a rucksack leaving your hands free for carrying anything additional such as chairs.

Thumbs up for the Ultimate Direction Crew Bag

I'm not suggesting you need this bag but you will want to give consideration as to how you will get what your runner needs from the car to the check point with as little effort as possible. It will otherwise get tiring and tedious very quickly. Before Paul leaves a checkpoint, I will tell him how far it is to the next checkpoint and ask him if there is anything in particular he wants. This means we can get organised ahead of his arrival and can minimise the time he spends at the checkpoint. 

Nutrition - An experienced runner will know how much they need to eat and how often. On average you're looking at roughly 300 kcal per hour of running, it's important calories are consumed from early on in the race. As crew, it is your responsibility to keep tabs on just what your runner is eating and whether it is adequate. It's inevitable at some point in a long race I will have to force Paul to eat something even though he isn't hungry or doesn't feel much like it. Essentially ultra-running is a food eating contest! In the crew bag I try and keep a varied selection of food (of which is a personal choice), powders (energy, electrolyte and protein) and snacks both savoury and sweet. At night and the early hours of the morning, hot food can work wonders and really lift the spirits of your runner, I always bring a camping stove for heating up food or making hot drinks. I will also pick up surprises on route which Paul is not expecting like a egg and cheese breakfast muffin to give him a boost. Sometimes these are appreciated, other times you'd think I was trying to poison him!

Eat! Force feeding at check points

One handy tip is to carry a pack of peppermints, they can be really good for settling dodgy tummy's or for when your runner cannot stomach food. I have also heard ginger beer works well. You may also wish to carry some extra provisions in case you meet other runners in need, especially those who are unsupported during races.

Crew kit - There are a few items I have found to be really useful additions to the crew kit which have made life a lot easier when out on the road:

• Portable camping stool - lightweight and small, great for while you patiently wait.
• Thermoelectric cool box - ordinary cool boxes and ice packs don't last on multi-day events.
• Power bank - essential for keeping all the tech charged.
• Plenty of warm clothes - even in summer it's pretty cold in the middle of the night!
• Decent shoes - not all check points are easily accessible and may require some walking. 
• Gas stove - who doesn't love a hot cup of coffee/tea?
• Head torch/lamp - makes seeing what you're doing in the dark much easier!
• Baby wipes - great for cleaning up your runner (and you) as well as mess and spills.
• Thermos flask - boil water when you have the time and store it for later.

Car park kitchen

General admin - Sounds obvious but be organised and don't just try to turn up and wing it. Know what the plan is, where you have go and when you have to be there. Make sure your crew vehicle is prepared too, tyre pressures, fluids and fuel. The last thing you want to be doing is hunting for a petrol station whilst on empty when you should be on the way to meet your runner. One thing that is useful especially if you are crewing in shifts is an info sheet containing phone numbers (runner, other crew members, race HQ etc) and notes, also a list of check points with postcodes, include some additional columns to record the time the runner arrived at the checkpoint, when they left and estimated time to reach the next checkpoint. This really helps judge timings especially when tired and things become a blur! I have been known in the night to drive in a circle only to arrive back at an earlier check point as I had misread the list!

Aim to arrive at the next checkpoint as early as possible. Last year Paul's GUCR night crew followed sat nav to a checkpoint only to find that the road was closed. They could see where the pub car park they needed to get to but had to drive a further 15 minutes around diversions to get there which left them in a mad rush. Best to arrive early, get prepared and relax. It's also useful to keep a collection of loose change in the car, whether for parking or grabbing a coffee on the go! If crewing at night it's certainly an advantage to have two of you, that way one can sleep whilst the other keeps watch, it's also nice to have the company. 

Be prepared to adapt plans - Things will not always go to plan and you will sometimes have to think on the fly! Last year Paul developed a taste for tea whilst running, he wanted a cup of tea in one of his water bottles at most check points. His evening crew were in charge and had a slight mishap with the gas stove which put it out of order in the small hours of the morning. Paul was pretty upset about this! Luckily the guys came up with a plan, unable to replace a gas stove at 2am they found a McDonalds and ordered 7 cups of tea which they decanted into the thermos - Paul's race was saved! This year we missed him at the 2nd unofficial checkpoint, luckily he had been able to stock up at a previous official checkpoint and another runners crew had told us we'd missed him which saved us from hanging around needlessly. Things in a race can also change pretty quickly, weather, the mood of your runner etc. 

Managing temperature changes - It's a pretty good idea to pack kit/clothing for all eventualities regardless of what the forecast says. Temperature can change pretty rapidly especially as night falls.

Hot
In hot sunny weather your runner will be sweating a fair amount. Kit changes may be required to help with freshening up. It's also worth changing kit just before the sun goes down, sweaty kit and cooler conditions can lead to feeling a chill. A water spray bottle (the sort you get for household plants) is handy for cooling/refreshing your runner in hot weather conditions. Ice is also a good addition, whilst not probably practical to be carrying around ice cubes, I keep a few small instant ice packs in the kit bag. Electrolytes are also lost in sweat, during ultra-marathons your runner will be sweating for some time. I often monitor hydration (make sure liquid is being drunk) but also ask when the last time my runner had a pee. Electrolytes can be replaced by eating salty foods but I also look to electrolyte tablets and drinks which have electrolyte content. A lack of electrolytes (due to sweating) can lead to muscle cramps and stomach issues.

Cold
It's all about layers and lots of them! Hats and gloves should also be packed in the kit regardless of the time of year. At night, temperatures drop and your runner may be moving slower, a hat is especially useful in preventing heat loss from the head. Hot food and drink can also help your runner deal with the cold. If your runner is stopping at night (or in cold conditions) to take on some food, think about having some spare clothing they can wear to stay warm whilst they are not moving. A Dryrobe is brilliant for this and can also be used by the crew whilst waiting at checkpoints.

Dryrobes are an excellent addition to the kit bag 

Wet

Getting a soaking isn't ideal. It's a requirement for most ultra-marathons to carry a rain jacket as part of the minimum kit. If the conditions are wet make sure socks and trainers as well as other items of clothing are changed before blisters and chaffing occur as a result. You can get blister prevention powder to put in socks as well as handy sachets of anti-chaff wipes.

Tough love - Chances are you like your runner, perhaps even care about them, why else would you offer to give up your time and chase them around to pander to their every need? This is what makes this next point really difficult. I learnt this on day 2 of a 75 mile race. I met Paul at the final check point 8 miles from the finish. When he did eventually turn up he was broken and was having a real low. He'd just covered 13 miles of the most desolate coast path in England (fact). He'd not seen or spoken to anyone in over 2 hours and had run out of food and water and was feeling cooked by the sun. He vented, tried to lean against a wall and slipped and fell on his back side then sobbed a bit. Any caring wife would tell him it's OK, give him a hug and offer to go and get the car so the suffering would stop and go home. I was tempted to offer him this route out as naturally I was concerned for his well-being. Luckily his coach Lindley Chambers was also there. After a chat to Paul, it was clear that he was just suffering mentally and physically as you'd expect 68 miles in. We shoved a bit of food in his face to help with the low blood sugar and topped up his water, then pointed him in the direction of the finish and to quote the motivational words of Coach Chambers "suck it up buttercup" and off he went. It seemed a bit harsh at the time but it was completely necessary. There was nothing medically wrong with him, apart from blisters and aches and he wasn't injured, just fatigued as you'd expect (no one said it'd be easy and it wouldn't hurt). A day or so later I asked Paul if I offered him the option of quitting and jumping in the car would he have taken it, at the time he said he would have. Seems bonkers, with just 8 miles left to go could you imagine how regretful he would have been had he taken the easy option at the time. Sometimes, you have got to be tough even when you feel their suffering.

Our team mantra:
"Run when you can, walk if you have to, crawl if you must. Just never give up". Dean Karnazes

Your runner is likely to experience some highs and lows of emotions throughout the event, this is perfectly normal. Sometimes runners say things which they don't mean, especially when tired, hungry, hurting, physically and mentally drained! If your runner gets a bit snappy be kind and keep your cool, the likelihood is they're feeling more tired/grumpy than you!

Crewing for an ultra-runner is hard work and at times can feel like a lot of responsibility. Your job is to do all that you can so that your runner can just focus on the task in hand and keep moving. The pride you feel seeing your runner cross the finish line makes it all worthwhile. It is both an epic and unique experience which allows you to feel like you're also part of the event.

When you are crew and the wife your duties do not end at the finish line! After driving your runner home (because they'll be in little state to do this themselves) there's the post-ultra aftermath of emptying the car, washing minging kit (before it walks away on its own), undressing/dressing your runner (hubby can't pull up his own pants after running 100 miles), fetching endless supplies of food and drink, not to mention playing physiotherapist and medic! Oh and don't be surprised to hear the words "I'm never running another ultra again" only for the planning for the next one to begin only a couple of days later!

Post ultra aftercare