Date: Thu, 5 Sep 96 19:01:00 -0700 (PDT) From: rmadams@wimsey.com (Ron Adams) Subject: Checklist for Track Ultras (XP) Ultra Folk (and NoWDeads) I originally intended to write a private e-mail to a friend considering her first ultra outlining a suggested checklist of things to take to a track ultra. That checklist is below, but I think it would be interesting to see what other comments or suggestions the rest of you have, since it seems that no matter what I take, there is always something else that I could have thought of. Checklist Hat Sunscreen Sunglasses extra socks and shoes a dry T-shirt Dry clothes for afterwards (warm depending on the climate) a towel (to protect your car seat) if it has been raining a gym bag to keep stuff in lawn chair Cooler Ice Your own special sports drink Water bottles & single bottle carrier or hand strap Your own salt shaker Suzi T's Magic Electrolyte Tabs Your own special foods Moleskin (and scissors) Vaseline Optional Your own cheering gallery (at last year's 12 hour in Tsawassen Lorraine Lees had a Teddy Bear nestled in her gym bag with his head poking out watching out for her on each lap) ;-)) OK, so what did I forget ? Cheers Ron Adams North Vancouver B C rmadams@wimsey.com From: furtaw@eeyore.lv-hrc.nevada.edu Date: Fri, 06 Sep 96 08:34:22 0800 Subject: Re: Checklist for Track Ultras In , on 09/05/96 at 07:01 PM, rmadams@wimsey.com (Ron Adams) said: >Ultra Folk (and NoWDeads) >I originally intended to write a private e-mail to a friend considering >her first ultra outlining a suggested checklist of things to take to a >track ultra. >That checklist is below, but I think it would be interesting to see what >other comments or suggestions the rest of you have, since it seems that >no matter what I take, there is always something else that I could have >thought of. (very good checklist snipped for brevity) >Optional >Your own cheering gallery (at last year's 12 hour in Tsawassen Lorraine >Lees had a Teddy Bear nestled in her gym bag with his head poking out >watching out for her on each lap) ;-)) >OK, so what did I forget ? >Ron Adams >North Vancouver B C >rmadams@wimsey.com --------------------------------- It's been a number of years since I've done a track ultra. I've given it up in favor of trail ultras, which I find more enjoyable. But if I were to do a track ultra, some things I'd want there besides those Ron listed are: A walkman-type cassette player with some of my favorite high-energy music tapes "Aspercreme" or some similar analgesic cream for leg self-massage Tape (adhesive and/or duct) for foot and shoe repair A scale to weigh myself periodically to help me regulate my fluid intake Toilet paper (they will run out in the porta-potties, so bring your own) Paper and pen to take notes If it's a 24-hour or longer: a tent, sleeping bag, pillow and alarm clock I also agree with Lorraine Lees about the cheering section. In my case, it's my wife Gail, and our stuffed tiger Hobbs. To generalize this idea, bring something that will make you feel happy and smile when you see it as you endlessly lap the track. Since (IMHO) ultrarunning is predominantly a mental sport, it is important to "feel good" and have a positive attitude, so bring something that will help remind you of that. Frozen Ed furtaw@hrc.nevada.edu Date: Fri, 6 Sep 1996 04:33:58 -0700 (PDT) From: Michael Arau Subject: Re: NOW: Checklist for Track Ultras (XP) On Thu, 5 Sep 1996, Ron Adams wrote: > I originally intended to write a private e-mail to a friend considering > her first ultra outlining a suggested checklist of things to take to a > track ultra. > OK, so what did I forget ? What abaout the chaise lounge? 0ooo.| Michael Arau .oooO ( ) )| Olympic HHH (Mr. P.P.) ( ( ) ) / | marau@linknet.kitsap.lib.wa.us \ ( (_/ | Suquamish, WA \_) Oh, my achin' dawgs... Date: Fri, 6 Sep 1996 07:55:40 -0400 From: zeller@nscl.msu.edu (Al Zeller (517)333-6395, fax 353-5967) Subject: re: checklist for track ultras At the top of the list for requiremnets for successfully running track ultras: a rubber fetish Al Zeller zeller@nscl.msu.edu Date: Fri, 6 Sep 1996 09:05:10 -0400 (EDT) From: Geraldine Wales Subject: Re: Checklist for Track Ultras (XP) Dear Ron and Fellow Listers; A small table to put all this stuff on - you don't want to be leaning over to much. Lady G From: Jason P Hodde Subject: re: checklist for track ultras Date: Fri, 6 Sep 1996 09:39:00 -0500 (EST) Just as important as a list of things TO bring is a list of things NOT to bring. DON'T bring: A tent (courtesy of Marty Sprenglemeyer and Bonnie Busch) A comfortable chair or other place to sit. Make the chair useful, but make it uncomfortable. Let me also add to the list of things TO bring: A charcoal grill for dinner (have a crew person do this) Warm clothes for night running/walking CAFFEINE A radio/walkman/tape player Spikes for your shoes (don't want to slip coming out of the blocks ;-) ) Jay Hodde jhodde@ecn.purdue.edu From: HS00453@deere.com Subject: Recommended items for a 24 hour track run Date: Fri, 6 Sep 1996 10:32:21 -0500 Don't consider me an expert, just experienced. Here's my general list created from memory so maybe I missed something. Running Clothes Shorts 3 Tights 2 Gortex Jacket and Pants 1 Windbreaker 1 Longsleeve T 3 Shortsleeve T 3 No sleeve T 2 Jogbra 3 Shoes 3 Socks 6 Hat 2 Glasses 2 Cincher for glasses Sunglasses 1 Gloves 2 Raincoat Towels 1 Handtowel 2 Hankerchief 6 Food Bottled water - just in case the water is yucky. Energy drink Coffee singles Cokes Ice Hard candy Canned soups Raisins Bread and sandwich meat or bagels and cream cheese Chips and pretzels Pudding Spoons Knife Cups Closure clips or clothespins Small baggies Other food favorites Ointments and Rx Handiwipes Andy Lovy's cream Sunscreen Bug spray Aspirin Advil Aleve Pepto or Maalox Safety Pins Epsom salts (for soaking feet!) and small tub Duct Tape Moleskin Bandaids, dressings Small scissors Garbage bags Tooth brush and paste Appliances Water Bottle and holder or handstrap 2 Lawn chair 2 Radio headset Tape player Batteries Flashlight 2 Camera Thermos for hot water Shower Needs Soap Shampoo Brush Aspirin, Aleve, Advil Candy Dry clothes Sandals Deodarant Towels 2 Foot Spray Baby Powder Lovy's cream Earrings - gotta look good! (Just checking to see if you read this far!) I like to use a large chest cooler for my clothes, etc track side. You don't have to worry about rain, humidity or overnight dew - everything stays fresh. I use another smaller cooler for cold beverages and food, and a picnic basket for things that can be exposed to the elements. Let me know if you have any questions. Bonnie Busch HS00453@deere.com Iowa, USA From: "ALAN CABELLY" Date: Fri, 6 Sep 1996 12:05:39 PST Subject: Checklist for Track Ultras What else do you bring to the track for 24 hours? Your own baby sitters (mine came in four hour shifts, prepared to respond to my every request. The other guys called me soft. They were just jealous.) Ear plugs (to put in your ears just before you start throwing up. Why should you have to hear it also?). The knowledge that your spirits will ebb and flow, and that the dawn will once again find you happy to be running. The knowledge that you can do it. Good luck. Alan Cabelly 503/725-3789 alanc@sba.pdx.edu http://www.sba.pdx.edu/faculty/alanc/alanc.htm These woods are lovely, dark and deep, But I have promises to keep, And miles to go before I sleep, Miles to go before I sleep. --Robert Frost Date: Fri, 6 Sep 1996 16:35:40 -0600 (MDT) From: young@rof.net (Randi Young) Subject: Track Ultra Checklist (additions) Hello all, Great suggestions for the track ultra checklist. Here are some additional things to consider.... an old pair of shoes which can be "modified" as needed (ie-snip out toes, clip a notch out of heel at achilles, etc) a sharp pocketknife for the shoe surgery saline solution for dry eyes and contact lenses your eyeglasses (sometimes contacts just can't make it 24 hours!) and contact lens case an exercise mat or sleeping bag pad for good stretching (I recommend every 10 miles) (really try to keep the hamstrings and ITB's from tightening up) Ladies - remember to tie up your hair / bouncing along pertly for hours can give you hair that "hurts" a wash cloth - wiping down with cold water can freshen even the "tiredest face" a toothbrush/paste - those late night race photos look better if you don't have little green sweaters on your pearly whites Spenco Adhesive Knit (use before the race on any known "hot spots" & at the first sign of any potential blister) Spenco Second Skin (in case the aforementioned didn't work and you get a full blown blister) (you will want a very sharp scissors to cut these items) Betadine solution to generously douse any blisters - before/during/and after Make that sunscreen one which can BREATH!!! Many "waterproof" sunscreens will hold in body heat and can CAUSE overheating or heatstroke! A pocket sized list of good jokes If you aren't flying to the race, make your track-side table an ironing board (NO BENDING) Wishing you all good luck and many miles... P.S. Don't hesitate to sing! Randi - Aspen, Colorado (where it's raining like mad today) Randi Young - Young@rof.net From: MatMahoney@aol.com Date: Sat, 7 Sep 1996 08:54:37 -0400 Subject: Re: Track Ultra Checklist (additions) Hey, this is great. :-) Everything from gas grills to chaise lounges to ironing boards! Even better if you can park your U-Haul by the track. What a contrast to Barkley or Hardrock training runs where you have to carry everything you'll need for the next 12 hours in your fanny pack. How about bringing a plan? I've seen a lot of first time ultrarunners just run at a comfortable pace for the first 20 or 30 miles until reality sets in. "Hey, I'm ahead of Kouros's world record pace!". Not likely. Set a reasonable goal. For most people in a 24 hour run, 100 miles is probably too far. Even if you think you can do it, that is just over 4 miles each hour. You can walk most of that. Remember, if you are ahead of schedule, you are not putting time in the bank, you are borrowing miles. Around 4 AM you will be repaying the loan with interest. Don't let your run interfere with your normal routine. Eat your regular meals at the usual times. If you plan to sleep, do it late at night when you would be the least productive anyway. If you plan to stay up, expect your appetite and energy to reach a low in the early morning before dawn, then come back like magic at the time you normally rise. During the night, you probably won't be able to take anything but sugar and caffeine. Stretch every couple of hours. Spend more time walking than running. If you must run fast, save it for the last hour. Impress people with your finish line kick. -- Matt Mahoney, matmahoney@aol.com, http://he.net/~mmahoney/ub/ Date: Sat, 7 Sep 1996 12:06:41 -0700 (MST) From: javiles@azstarnet.com (Jennifer Aviles) Subject: check list for track run Wear a watch. Believe it or not, some people don't. I've found that you can keep yourself busy just keeping tabs of your time every 200 or 400 meters if you get to a place where you can't think of anything else to do. Something for SHADE when you stop and rest. most tracks are out in the open and have no shade whatsoever. Two chairs with a towel or sheet stretched over them works, for example. an extra pair of shoes - not just for bad weather possibilities but also because you are running and running and running on a surface with the same angle of stress getting to your ankles, knees, hips, etc. If your shoes are worn down, the additional stress on those joints will start to exascerbate anything going wrong. Try changing shoes. offer to bring your own lap counter. An extra pair of knowledgeable hands really can help the race director if volunteers are scarce Jennifer javiles@azstarnet.com Date: Sat, 7 Sep 1996 15:47:15 -0600 (MDT) Message-Id: <199609072147.PAA28639@serv1.rof.net> From: young@rof.net (Randi Young) Subject: Track Ultras Two additional comments regarding track (or closed loop) ultras...... ALWAYS, Always, always......LOOK THE LAP COUNTER IN THE EYE AS YOU PASS BY!!! You should be able to determine which of the counters is keeping track of your laps, and when the shift changes occur. Make eye contact with YOUR counter each and every time you go past. This will help to ensure accurate lap counting. If you are going to be off of the track for a break longer than the normal "pit-stop", it's often good to mention it to the lap-counter during the lap prior to your break. When you come back on, remember to re-establish a rapport with your counter. Thank these people repeatedly for their efforts and time! (I tried to send thank you cards after the race, if the RD was able to give me addresses.) It's a boring yet nerve-racking job they are doing....as volunteers. If you can, try to make yourself an elastic race number holder. Just a strip of 3/4" elastic with a stiff backing which is as wide as the standard bib (to which you pin the number). By backing the part behind the race number, you won't risk tearing the number off when you pull it on and off over the various clothing changes which are inevitable. Makes those quick changes even quicker, and keeps the number visible to the lap counters at all times (not covered by a late night windbreaker). Again, good luck and many miles....... Randi Aspen, CO Randi Young - Young@rof.net Date: Sun, 08 Sep 1996 19:53:08 -0700 From: George Beinhorn Subject: Re: Track Ultras I've never done a track ultra, but I ran 36.5M as a training run at Skophammer in 105 degree heat. Never underestimate the power of an ice chest. The way they make 'em nowadays is amazing. My $18 Coleman plastic ice chest sat out in the hot sun for eight hours, actually under my little folding table. When I got home I didn't feel like cleaning it out, so it sat and I forgot about it. <> it still had solid ice in it! It was really nice during the run to have that little island of cold. I could have put all kinds of neat things in there...blue ice, wash cloths, hats, whatever. George Beinhorn rambei@best.com Date: Mon, 9 Sep 1996 07:44:15 -0400 (EDT) From: Jim Stephenson Subject: Stuff for a track event I also prepare a "lap bag." Rather than digging through all the coolers and things, I can grab the little belt pack that has vasoline, a small bottle of water, various pills, sunscreen (I mix mine with some bug repellant), something to eat. All those things that one can do on the fly. After I do whatever I want to do, I just flip the thing in the general direction of my cooler on the next lap. More than a few times I haven't used anything else. Jim stephenson@wharton.upenn.edu