A wealth of relevant information about every aspect of ultra-running is available through links to the website, www.run100s.com. Don’t miss the blogs written by people who have run this distance and share their experiences. Check out blogs from KEYS100 runners, too, by going to our webpage, "2009 Photos and Stories".

Training for a 100-mile Race:
Training for an extreme endurance event like ultra-marathon running should focus on overall physical conditioning and on building core strength in addition to pure running ability. Most “100’s” include a mix of running and power walking--a skill not particularly significant for a 5k! Practice on a treadmill at a two-to-three degree incline to improve walking efficiency and build speed. Aim for a sustainable pace of 4.0 to 4.5 mph. And, do some training runs in the heat of the day to acclimate to the hot Florida Keys weather.TOP

Nourishing your body:
Proper hydration and nutrition intake during the race—and in preparation for it—are vital to finishing the distance. (This includes replenishing salts and minerals lost through sweat by taking Endurolytes, Salt Stick, Nuun or similar electrolyte replacement products designed for this purpose.) There is plenty of published literature on the subject that will provide solid advice based upon your weight, age, sex and event conditions. Take the guidelines seriously. Many runners “bonk” after completing 70 or 80 miles because they have not been consistent with adequate intake of fluids (sport drinks and water) and calories. (Most people should aim for 200-300 calories per hour.) Be sure not to experiment with new foods or drinks on the course to avoid stomach distress. Practice using the foods, drinks and supplements you will use during the event so you know what works and what doesn’t. Creating digestive issues for yourself in the middle of an ultra-marathon is not a good idea. Careful preparation to minimize the possibility of such issues is precisely what you should do.TOP

Care of your feet:
Proper care of the feet includes selection of shoes and socks and such decisions as whether or not you will tape your feet to minimize blisters. Highly recommended for your consideration is the book, "FIXING YOUR FEET”, by John Vonhof. There is no single “best practice” recommended here, but there are many good options and advice from which to choose. Proper taping of feet and toes is covered, including specific tapes and adhesives that work. Advice is given related to socks, moisture, keeping out grit and other factors that can cause—or help prevent—blisters. How to treat blisters, should you develop them, is detailed so that you can fix the problem and get back on the road. This read is a must for the ultra runner. Buy it online through ZombieRunner.com.

Note: Here is one example, a regimen that has worked for Race Director Bob Becker: trim toenails very short. Use an emory board to smooth nail ends, leaving no rough edges. Completely cover toes, bottoms and sides of feet and heels with a coating of Sportslick, Hydropel or similar lubricant made for this purpose. Bob wears Injinji toe socks. These fit like a pair of gloves for the feet. The socks have individual seamless sleeves for each toe—so that toes are not rubbing against each other. Bob generally changes shoes during a race, often to a larger size to allow for feet swelling during the race. He frequently changes to clean socks, recoating the feet with lubricant each time. TOP

Relay Team Corner:
Team size and running assignments: The "KEYS100" team relay is ideal for 6-person racing teams. It is a great way for those who run shorter distances--up to half marathons, for example--to experience a 100-mile race without having to run the entire distance alone. In our format, each team decides its own race strategy. There are no prescribed "legs" in the KEYS100. The team decideds how long each leg will be and how many of these segments each team member will run.  Racers do not have to run an equal number of legs or miles.  This flexibility maximizes the opportunity for everyone to contribute effectively to the overall team effort.  Race strategy may be changed during the race to adjust to weather, injuries or other conditions.  The most typical race plan is for each member of the team to run a total of three legs. Legs are run sequentially, and each is typically 5-6 miles in length. (An exception is the person running the Seven Mile Bridge leg, which must be run in its entirety by the same racer.)  In this example, the person who runs Leg 1 will also run Legs 7 and 13. The team member running Leg 2 will run Leg 8 and Leg 14 and so on, but this is just one idea. You may choose an entirely different approach.  Six people is the team maximum. A smaller team size is allowed, although there will be no adjustment for team size in the competition results.

Transportation and team support: Each team must provide its own support vehicle. What is most efficient--and fun--is for the team to  rent or borrow a full-size (15-passenger) van that has room for the entire team to stretch out, and space and to store gear, water, food, etc., and to access it all. The crew support vehicle will leapfrog the active runner down Overseas Highway, stopping (completely off the road) at intervals the team decides are right for them to wait for the runner to get there. Flexibility is crucial when making this plan for two reasons: first, the heat of the day may require more frequent vehicle stops to be certain the runner is okay. Second, pre-planned stopping points may be full of other vehicles with no room to pull over. (The general public will be using the road, too!) Carrying a cell phone or inexpensive walkie-talkie for runner and crew to stay in touch is recommended for safety and in case of any unexpected events.TOP

Running at night:
The team should anticipate a realistic finishing time in order to estimate the number of hours after dark, if any, they will be running. Running at night for some may be uncomfortable without a pacer. If so, the team should plan how it will provide that support.  Although a non-racing driver is allowed, relay teams are self-contained, so would not typically have extra crew to provide non-racer pacing support. Between Sundown and Sun-up, racers and pacers must wear reflective material facing in all four directions, as well as blinking LED lights facing front and rear.TOP

Staying ready:
All team members should stay hydrated, fed, rested and comfortable during non-running periods. The crew vehicle(s) should be organized for ease of access to drinks, food, ice and personal items, and allow room for runners to relax and rest and share jokes, of course!TOP

Selecting a team:
Relay teams will be together in close quarters for a dozen hours or more. Compatibility counts, as does a sense of humor, enthusiasm and support for the rest of the gang. Very often a core group will bring "outside" friends to complete the team. New faces may not only be a good source of racing talent, but the beginning of fine new friendships. Well before race day, meeting in person (or on conference call,) a few times will allow people on the team to get to know each other, help to set proper expectations, decide on responsibilities including vehicle drivers, hotel arrangements, renting a vehicle, if necessary, buying pooled items like water, ice, etc., running leg assignments and more.  A new "Forum" on this website will allow teams looking for additional members, and individual runners looking for a team, to locate each other. TOP

The UN-Crewed Option for the individual races:
Racing the KEYS100 alone, either the 100 or 50-mile event, should not be undertaken lightly.  Our greatest challenge in these races, the heat, is difficult enough to beat with a full-time, dedicated crew providing support every couple of miles.  Prior experience running ultra-length events under similar conditions is highly recommended before tackling the Keys alone.   For runners who make the decision to race un-crewed, here are some tips and an explanation of the logistics, including how drop bags will be collected, accessed and retrieved at race end.  There will be nine (9) checkpoints where un-crewed runners may access drop bags.  These will be located at approximately 10 mile intervals, starting at or near Mile Marker ("MM") 90 and continuing every ten (10) miles until MM10.  Water will be available at each of these checkpoints for un-crewed runners.  Drop bags may be placed at every checkpoint, at some checkpoints or none, at the runner's choosing.  On Friday night in Key Largo during pre-race check-in, 100-mile runners must place drop bags into specially designated containers on site.  50-mile un-crewed runners will do the same on race morning at the Marathon pre-race check-in site.  Drop bags must show clearly the runner's name, race number AND checkpoint Mile Marker.  Bags will be delivered to each checkpoint indicated and handed to the runner when he/she arrives at that checkpoint.  After the race, all bags will be available in Key West at a location to be announced for runners to retrieve.  Race bags may include food, drinks or drink mixes, clothing, night gear, etc.  Contents are the runner's choice.  Note that the race organization, officials and volunteers will do their best to safeguard these items and care for them properly, but cannot guaranty their return or condition, either enroute or at the conclusion of the race.  Wet weather could also be a factor during the race, so pack accordingly.

Un-crewed runners should consider wearing a backpack to hold hydration bladder, food, electrolyte replacement items, etc., adequate to sustain him/her between planned stops.  Study the Route Map to determine where convenience stores and food stops are located and which are open at night, either as part of the race strategy or for back-up purposes.   
Personal luggage will be collected at the race check-in sites in Key Largo and Marathon on Saturday morning for transport to Key West.  Pick-up location at the finish will be announced.  Those registering to run un-crewed will receive further instructions prior to race day.  Transportation from Key West to points north will be the runner's responsibility.  Further information will be provided.   TOP

Crew support:
The KEYS100 was created as a self-supported, crewed ultramarathon race, like the “Badwater 135” in Death Valley each July.  Runners were required to have full-time crew support. This remains the recommended format, but for the first time in 2010 individual runners have the option of racing un-crewed.  A support crew is dedicated to the care and feeding of the runner. With careful advance planning, the van or other support vehicle will be stocked and organized with the food, drinks, ice, medications, clothing and other gear that the runner will use, or might need, during the event. Crew provides the runner with whatever he/she requests with a minimum of delay. That includes that peanut butter sandwich or refilled bottle, clean socks or dry shoes. It includes reflective clothing and headlamp for night running. It should include massage if necessary, and fixing blisters, and perhaps providing a place for the runner to stretch out and rest. Crew members will often take turns pacing the runner—keeping him/her company and motivated and on pace and positive. Importantly, crew members must take care of themselves so that they do not require help, distracting others from focusing on the racer.

The "Route Map" may be of help in deciding on crew stops along the route. Crew will drive ahead to the next stop to wait and prepare for the runner. Some racers may wish to stay in touch via cell phone or walkie-talkie. An efficient strategy is for the runner or pacer to call ahead before each stop to tell the waiting crew what items the racer will want at that stop.  Determining the approach that work best for each runner is an individual call. There is no one best practice that will be comfortable for everyone.

Additional crew support notes:
The 100-mile race starts at 6:00 AM in Key Largo near Mile Marker 101, so support crew members should arrive the night before and get a good night's rest. A pre-race meeting will be held Friday evening at 7:00, and the crew will benefit by participating. This meeting is mandatory for all runners (except 50-milers who will meet Saturday morning), with crew members encouraged to attend. Being there Friday afternoon or evening will also allow the crew and runner to meet and calmly take care of last details. The support vehicle will have to be loaded properly, signs affixed and final race logistics and preferences discussed. There is always a lot to do.

On Saturday morning, all runners need to check-in with the designated race official near the starting line 30 minutes before race time. Crew should be there in support of their runners. Vehicles are to be parked in the Tradewinds Shopping Center (Publix) parking lot at Tarpon Basin Drive a few hundred yards north of the start. After the race begins, crews will get into their vehicles and drive to their first meeting point, pulling completely off the roadway to await their runner. How many miles the first and subsequent meeting points will be is completely up to the runner, but every couple of miles is recommended.  In ultra-distance races, adjustments frequently have to be made on the fly. Recommended "stop" procedure: As the runner approaches, the crew will know in advance from the last “meeting” or call-ahead what he/she will want, like a fresh bottle of water or sports drink, fresh bandana with ice, a gel or sandwich, a stop to change socks or to just sit down, etc. A crew member at the vehicle keeps watch for the runner to approach, then meets the runner before he/she reaches the vehicle, exchanging bottles and other gear on the fly whenever possible. That way time is not lost each time a connection is made with the runner having to physically stop for the swap.

After the first ten miles--i.e., at MM91--a pacer may join the runner if that is the race plan. A crew of three people will generally work well for the KEYS100, especially if pacing is expected. If all three crew members are willing to take turns pacing, that's ideal. Otherwise, the group will have to collectively decide the best strategy for providing partial support, with primary input from the runner. There will be times when the runner will run alone, or perhaps run with another racer on the course. No two races or support arrangements are ever quite the same.  REMEMBER: BIKES ARE NOT ALLOWED ON THE COURSE AT ANY TIME.

Most important is for the crew to remember that they are there to support the runner and not the other way around. A crew member should never become the problem. Therefore, crew members must also stay hydrated, fed and rested, and keep cool and not become disabled by the heat. Crew members need their own space to sit and stretch, and a place to stow and access their own gear. There must be sufficient food and drink for the race duration--perhaps 24 hours or more. The crew and runner will be paired up well in advance of the race and should work out a lot of those details together before arriving in the Keys. For example, if an out-of-town runner needs to rent a van, who picks it up? Where will runner and crew meet? A shopping list needs to be prepared, and then someone needs to do the shopping. There should be a greater variety of food and drinks onboard--and greater quantity--than you will consume during the race. That's because the runner may get tired of a particular drink or food and want alternatives, or want much more of a particular item than anticipated. There are convenience stores and restaurants along the Keys race route, but they might not be convenient--or open--at the time and place you need them. It's all about anticipatory planning! Local crew members may be able and willing to provide a support vehicle--van or large SUV. If so, that's great and will save money and time. Local crew may also be able to provide coolers so that the runner doesn't have to buy them.

Typically the runner pays for race-related expenses, including flights and hotel rooms for crew (before and/or after the race), food, drinks, the vehicle rental, etc. Obviously, any crew member who wants to help the cause will be appreciated. But, traditionally it's the runner in self-supported races like this one who bears the brunt of expenses.TOP

Note to 50-mile racers:
While these notes have been written primarily for the individual 100-mile race, most points apply equally to 50-milers. Logistics at the start may be a bit different due to the later time and City of Marathon location for the check-in and meeting prior to the start of the “50”. But the same concepts apply and should be adapted by the racer and support crew for the shorter distance and faster finish.  Note that any 50-mile racer who wishes to attend the Friday evening pre-race meeting in Key Largo may do so, and pick-up his/her race packet at that time.TOP

Coaching & Training Programs:
Improve your “game”!  Excellent running training and relay race coaching is available through KEYS100 preferred coaches Bill Wenner of Team Hendryx, Mike Scherwitz of BodyDrive and Marcella Todd of Friends in Training.  Coaching is available specifically for KEYS100, our sister race, PALM100, and as generic training.  Contact information and a brief description of their respective coaching approaches appear below.

Race Related References:
Badwater 135 Ultramarathon: Click for Information
Run100s.com
"Fixing Your Feet", by Jon Vonhof
"Death Valley Ultras--The Complete Crewing Guide"
http://HoodtoCoast.com
www.WildWestRelay.com
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