Crewing Special - Episode 31

This episode is all about Crews. We talk about how to select crew members, what the runner should provide for the crew and what the crew should know and do. Here are my notes form the episode.

Participant Guide or:     rules   Aid Station List w/ Crew Accessible Spots   Dropped Pins for Aid Station Locations     How much powder to mix with water in your bottles or bladder   Share nutrition plan - basic idea of what you want   Reminder to grab your trash when you come in   Assignment - captain, driver, resupplier, etc   Supply list of what you'll be packing & supplying the crew   Medical Kit:     Vaseline/A & D Ointment   Antibiotic Ointment   Bandaids of various sizes   needle/safety pin   matches to sterilize the needle   rock tape   athletic tape   duct tape   scissors   tums   Ace Bandanges (2)   Ice Packs (3) Crew/Pacer Phone numbers & emails   Gas Gift Card   All your spare gear/shoes           For Crews     Dropped pins   Rules   Parking   # of cars allowed   # of people allowed at aid station   Is there a "zone" in which you must crew   Understand nutrition/hydration plan   Understand role   Scout food/gas along the way   Sleep plan?   Dropping off and picking up pacers   Have a plan for organization of the car(s) Be flexible   Adapt   Stick to your role   If someone is not doing their job, make the Crew Chief aware   Don't let the runner see any negativity amongst the crew   Ask up front from the runner at what point is it ok to drop and hold them to that   Tough love is ok!   Observe the runner coming in     How much trash (eating)?   How much fluid refill (drinking)?   Sleepy? Cafeine   Meal time? Extra Calories   Wet shoes?    Weather Change   Extra Batteries for lamp(s)         Deciding on Crew members     Ok w/ family or distaction (worry about them)   pacer and crew member. Replacable when pacing?   This is an intimate experience. Who do you want to share it with?  

Ok with being in the woods, darkness, with the others you have chosen

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Thanks to Scott Socha for the Intro & Houston Hamlin for the Transition & Outro music, and thanks to all of you for listening!

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Aaron Saft

MR Runningpains

 

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