What it takes to crew an ultra

HAVING THE RIGHT SUPPORT CREW FOR AN ULTRA MARATHON CAN MAKE A BIG DIFFERENCE IN A RUNNER’S PERFORMANCE ON RACE DAY, AND SURE THERE ARE INDIVIDUALS WHO CAN SUCCESSFULLY RUN A 100-MILER SOLO AND WITHOUT THE AID OF PACERS.

But there are also runners who bring to the table their biggest support people to help them get through the mileage, but it really depends on the personality of the race participant.

If you’re the type of person who enjoys team work, socialising, and sharing adventures with others, then putting together a support crew will be a strong factor in the success of your race. And having a group consisting of family members and close friends means tackling the distances doesn’t have to be lonely.

But what makes a good support crew member, and how do they really benefit you?

Adam Connor from Greenwich, NSW has been running since 2010, but in 2012 decided to give supporting a go when friend Jane Trumper, also from NSW, asked him to be a part of her crew for the 240kms Coast to Kosciuszko.

As a first timer, he admits it was slightly concerning.

“I was extremely worried about crewing this race for the first time, but the opportunity was too good to pass up, and I’ve been doing it ever since,” he says.

“For Coast to Kosci if you have three crew, the general rule after dark on Day 1 is one pacer, one sleeping, and one driving.

“Over the years, we’ve developed a schedule; I pace for a bit, giving others time to rest, and the others are sent forward for a slightly longer sleep and then they share duties for a few hours.

“At each stop, we drive 5kms up the road to prepare sports drinks, change the snacks in the ‘offering bowl’, then wait for our runner.”

Connor explains it’s vital to change up the food in a bid to encourage their runner to eat, but it’s also important to listen to their needs.

“When they’re approaching, someone runs back to them and asks what they want, then runs ahead back to tell us,” he reveals.

“As our runner passes the car, we offer them fluid and food, and someone will walk with them to take rubbish, assess their mental state, and ask about future plans.

“We clean up, pack up, discuss what’s next and get moving; we’ll drive slowly past our runner so they can yell any plan changes to us, and the whole process starts again.”

Elizabeth Bennett from Downer, ACT has also crewed and paced at Coast to Kosci. This year was her seventh time doing so, supporting NSW ultra runner Pam Muston, and has previously crewed for Rob Donkersloot, Kerrie Bremner and Shaun Kaesler.

She explains one of the key components of being a great crew member for a runner is communication.

“Clear communication in the lead up to the event and throughout is absolutely essential,” she says.

“But it doesn’t need to be verbal; in fact, sometimes your runner may be incapable of verbal communication as a consequence of being overcome by exhaustion, pain or sickness.

“When this happens, it’s about taking non-verbal cues from your runner – another reason to know your runner well prior to crewing or pacing.

“For instance, Pam often gets very sick and vomits a lot during C2K; it’s just a part of how her body reacts to the ultra ordeal. We’ve run together a lot and I’ve crewed for her many times, so I can pick up on when a vomiting bout is about to hit and manage it with the agreed trial and error strategies we use to curb it.”

Being methodical is also important in terms of a nutritional plan as ultra runners are required to consume a certain amount of kilojoules at regular intervals to sustain the demand on their energy systems. Crew members and pacers, Bennett explains, must be flexible if their runner wants to change things as they go of if out-of-control factors, like weather and injuries, dictate a change in plan.

“More particularly, pacers absolutely have to be fit and in good shape themselves,” she says.

“There isn’t a much worse scenario than a pacer not being able to keep up with their runner. It’s so crucial to take your role seriously.”

Connor’s experience has taught him about the relevance of supporting an individual, and how to anticipate every move. He says as a crew member, it’s his job to smooth the way for the runner, and smile when the air turns blue or as they throw toys out of the pram.

“Run/walking with Jane between 8.30pm and 2am while she was having a bad time was a bit challenging, but knowing that I was helping her to achieve a dream made it much easier,” he explains.

“Knowing when they want to talk, when they need silence, and how to anticipate their needs when their brain has turn to mushy peas is something you pick up quickly.

You need to kill negativity if your runner starts being negative, but mental toughness isn’t something my runners have lacked.”

Bennett’s advice for those wanting to get into a support crew is to simply be dependable and reliable.

“One of my biggest pieces of advice to any crew or pacer is to behave consistently and don’t try to be entertaining,” she says.

“I can assure you that what might be funny to your runner at 25kms is not likely to be the slightest bit amusing at 125kms; your runner needs you to be rock solid – in other words, dependable in mood and support.”

Being a part of someone’s support crew is a rewarding experience; you become a part of that lifetime goal, their memories, and all the stories they will tell. A lot can be learnt in the hours or days of an ultra race from both sides of participation, just ensure there is preparation in the lead up to the big day, know you runner’s personality well, and provide them with all the support they need. Don’t change their tactics, and embrace their approach to race day.

The celebrations post ultra will be the most gratifying.