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      • READ ME FIRST
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      • Route Map
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  • Home
  • Register
    • READ ME FIRST
    • Individual Runners
    • Relay Teams
    • Runner Crew/Team Drivers
    • Race Staff Volunteers
    • Race Insurance
  • Race Info
    • Race Guide
    • Orientation
    • Calendar
    • Rules & Standards
    • Race Wearables MUST READ
    • Runner Meet-Up Locations
    • Race Starts & Cut-Offs
    • Route Map
    • Photo & Video Guidelines
    • Notes & Updates
  • Runner/Team
    • Individual Runners
    • Team/Relay
    • Team Start Times
    • Awards
    • Training & Race Tips
    • Hotels & Transportation
    • FAQ
  • Crew Info
    • Crewing
    • Pacers
    • Crew Vehicle
  • Photos & Stories
  • Results
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Runner Crew Information and tips

How to support your runner.

Additional crew information

How to crew a runner

The job

A runner crew is one or more people, working as a team, who become the runner’s primary source of support and encouragement throughout the race.

  • The crew leap-frogs the runner in a dedicated support vehicle, meeting the runner every few miles at allowable locations along the route.
  • The crew is an expediter, caregiver, nursemaid, and cheerleader.
  • Keeps the runner on schedule with hydration, nutrition, and electrolytes.
  • Manages exposure to the elements--the May heat, in particular
  • Organizes and manages all food, gear, clothing, and equipment, including crew’s own items.
  • May or may not include pacing the runner where allowed.          

Selecting your crew & crew chief

  • Crewing can be an emotional as well as physical test
  • Crew members should be healthy and relatively fit   
  • Do not have to be runner, although the experience is very helpful
  • Generally, significant others or close family members are not recommended 
  • Friends who are able to remain objective when the runner is struggling
  • Work your address book, solicit through the KEYS100® Facebook "CREW" page, contact local running clubs and running stores
  • Team player: no heroes need apply.  Compatibility is a must; drama is definitely not
  • People who focus on the runner, yet take care of themselves during the race
  • Keep the runner on goal and motivated
  • Organized, capable, and flexible; can handle high stress, high demand situations--and sleep deprivation
  • Comfortable in extreme environments
  • Previous crew experience or familiarity with the race and race venue are bonuses

Ideal crew size

100-mile race:
Two to three people are ideal exclusive of pacing
One person will find it extremely difficult to manage the volume of tasks involved and the speed required at each meet-up. Driving and parking, then refilling bottles, adding ice to bandanas, finding and presenting food and drink options, clean-up and prep for next stop, quickly retrieving a change of socks or other clothing or night gear, setting-up a chair, dealing with blistered feet, sunblock, massage, etc., all while motivating and moving the runner along, AND taking care of yourself so you’re in shape to help at hour 20 or 25 as you were at the start.
For runners who want pacing support, add one person. [More on pacing later.*]

50-mile race:
The same recommendation applies for 50-mile runners as for 100-milers. Efficiency and speed recommend two people at a minimum to support the runner. Add one if pacing.

50-kilometer race:
A crew of one can manage the shorter duration of the 50K, but a crew of two is still advised. Again, speed and efficiency are important so that the runner isn’t wasting time at every meet-up. One person will struggle to do it all.  Add one for pacing.                                                                                              

Preparing the crew

  • Hold at least one pre-race meeting or online call.
  • The runner reviews all expectations and race-day goals.  Clarity and alignment are vital around the race plan: expected finish time, pace, and splits, best case & worse case scenarios.
  • Runner reviews logistics, including transportation to the race and hotels before and afterward, the race vehicle, gear borrowed and to be bought, food, and other shopping. Who pays for what?
  • Know the official race calendar, runner’s schedule, and any pre-race prep or post-race R&R
  • Must know all race rules, for which runner and crew are equally accountable.
  • Be clear about information runner will want during the race, such as time splits or whereabouts of competition
  • How will runners communicate what they want at the next meet-up?  Decide at the prior stop? Use walkie-talkie directly or through pacer and call ahead?  

Be clear about runner requirements during the race:

  • Food Preferences and consumption schedule
  • Fluid/electrolytes preferences and schedule—e.g., fresh bottle every stop?
  • Cooling (ice bandana, cold-soaked towel, spray bottle)
  • Medical (blisters, pain meds, prescriptions, sun protection, etc.)
  • Clothes, including night dress
  • Other gear (sunglasses, hat or visor, arm sleeves, reflective vest, lights)
  • Pacing preferences*
  • Logging data—time, type, and quantity of calories, fluids, and electrolytes intake. Frequency of urination and toilet breaks
  • Friday or Saturday morning check-in; "Experts Panel" attendance
  • Crew registration required
  • Preparing the crew vehicle—by whom and when? Decoration.

Race Day schedule, time limits, and support
Starting line check-in time.
Review overall time allowed to complete race; consider interim cut-offs.
Time station locations
On-course medical support
Don’t forget the racer bib (with pins or race number belt)

Night Rules
Reflective material and blinking LED lights: For runner & pacer. ANSI-2 for crew. Hours required.
Vehicle lights or flashers--review rule

Equipment & Supplies

On the Go

Get Organized

Caddy to help crew a runner and get organized

Offering choices when crew and runner meet; use a handy garden tool-type caddy like the one shown to display food and other options, collect "used" bottle and trash.

Get Organized

Get Organized

Organized crew vehicle for crewing a runner at the Keys100

Runner’s Gear: How to Get Organized; What Must Be Kept Most Accessible
(Must also allocate storage space for runner post-race items and crew baggage)
Start with everything properly organized and clean--and keep it that way.  Hang a trash bag in a convenient location
Be sure the entire crew know the organization.
Separate large coolers for “clean” and “dirty” (and backup supply) ice.
5-Gallon Drink cooler for easier filling of water bottles.
Plastic stack of drawers for organization.
Folding chair(s), workspace; see suggested gear list.
Garden-type tool caddy to use when meeting runner. 

Crewing tip

Crewing tip

Crew member waiting for their runner

Being prepared and staying on top of runner needs helps to guarantee your runner's success.

What to Bring: Some Ideas to Consider

Clothes & Gear

Supplies & Disposables

Supplies & Disposables

  • Shoes and socks
  • Underwear/sports bras
  • Shorts and Pants
  • Tops – long and short sleeved; arm sleeves
  • Rain gear
  • Hat & visor options, buff, bandana
  • Sunglasses
  • Sunscreen
  • Lip balm
  • “Trail Toes” or another lubricant—for more than just feet
  • Hand-held bottles, hydration belts or pack
  • Watch, charging device
  • Night clothes
  • Fresh clothes and shoes
  • Possibly warmer items
  • Fresh hat, buff, bandana for night or day two
  • Required nighttime reflective clothing and blinking lights
  • Glasses
    Safety:
  • Reflective vest/tape
  • Flashers, Headlamps, hand-held lights or similar lighting
  • Extra batteries; back-up
    Additional Items
  • Cell or satellite phone, other music listening device
  • Carrying device—belt, pack, arm-holster
  • Headphones, batteries
  • Repair/sewing kit
  • Blister kit 

Supplies & Disposables

Supplies & Disposables

Supplies & Disposables

  • Trash bags
  • Ziplock bags in various sizes to store food; sort gear, etc...
  • Paper towels
  • Clean white cotton towels & washcloths
  • Paper cups
  • Paper plates or bowls
  • Forks, knives, spoons
  • Kitchen knife, cutting board
  • Your own TP supply
  • Hand sanitizer
  • Disposable gloves
  • Wipes
  • Liquid soap
  • Ice scoop
  • Beverage containers, including large for mixing
  • Milk crates, plastic drawer stack or mesh bags for organization and quick access

Beverages

Additional Items

Additional Items

  • Water: one-gallon jugs and some individual bottles
  • Ice: quantity and proper handling
  • All selected beverages: Coke, ginger ale, iced tea, Gatorade, Ensure, etc.

For Runners and Crew

  • Food
  • Perishables
  • Solid foods
  • Liquid meal replacements

Crew choices – crew needs to eat, too!  

Additional Items

Additional Items

Additional Items

  • Cash and credit card for fuel, ice & supplies, meals and snacks for runner and crew.
  • Pen & paper/ logbook; extra pens.
  • Race plan with best case/worst case scenario spreadsheet from runner.
  • Two-way radios between crew and runner/pacer.
  • Blue painter’s tape to affix “Caution” sign and race number to vehicle OR magnetic signs OR window crayons, etc.
  • Duct tape, knife or multi-tool.
  • “Jet Boil” or similar, with propane cannister, and pot for boiling water.
  • Supplemental interior light when stopped.
  • Identifying lights for outside of vehicle at night. (Minivans all look the same in the dark.)
  • Scale to periodically weigh runner. This is to detect over- or under-hydration
  • Water sprayer

Race Day

CREWING 101: You Are There to Help the Runner Achieve Their Goal

Crew will leapfrog the runner, driving ahead to the next allowable support location. (A final list of locations will be provided in the printed "Race Guide".)  As runner approaches, crew should be waiting outside the vehicle--and already across the road if necessary to meet runner. Minimize runner crossing to the vehicle; runner has enough miles to travel as is, and each stop kills time. Keep moving whenever possible while crewing, even if at a slow walk. Bottles can be exchanged, ice bandanas changed, electrolytes swallowed while making forward progress.
Tip: Use garden tool caddy when meeting runner to hold food and drink options, fresh bandana, etc., with space to quickly dump old bottle, bandana, trash, etc. 

Focus Item--FLUIDS & ELECTROLYTES

What will the runner carry—water only? Sports drink?
Fresh bottle ready at every stop.
Electrolytes: keep runner on pre-determined intake schedule; keep written record.
Salt/electrolyte tablets; re-hydration packets and bottle to mix & serve.
Tailwind or other sports drink if runner prefers.
Alternative drinks: Coke—fizzy or flat? With or without ice? Ginger Ale, Gatorade, iced tea, other.
May have to “cut” drinks, fruit juices, etc.

Focus Item--NUTRITION

Generally, present small portions of food; do not overwhelm the runner with quantity.
Half an “Ensure”
Gels
Baggie with chips, ¼ or ½ sandwich, piece of fruit, or other real food; keep it simple and easy.
Do not provide too many food options when meeting a runner: a tired mind has a hard time making a choice.
But…have backups.
Solids may be less palatable; be prepared to adjust.
Nighttime options: Soup, Ramen, Mashed potatoes. 

Focus Item--MEDICAL

Keep handy Race Medical Team contact information (included in "Race Guide"). Call 911 in emergency.                                                                           
Minimize runner sunburn; monitor exposed arms, neck, ears, legs, and  back of hands.
Provide sunblock and lip protection.
Pain relief when requested; no more than every 4 hours.
Prescription meds as scheduled.
Foot care: Be prepared to handle hot spots, blisters, troubled toenails.                                                    Assist with sore muscles (massage), strains, and sprains                                                                   Watch for bonking, exhaustion, and hallucination at night: suggest caffeine, "5-Hour 

           Energy" or a  similar boost or a short nap 

MONITOR FOR THESE CONDITIONS AND RISKS

Heat exhaustion; do not get heat stroke!
Weight gain--generally too much fluid; watch for hyponatremia—drinking too much water, causing electrolyte imbalance
Watch for hypernatremia/dehydration—not enough fluid intake; electrolyte imbalance.
    Extreme thirst
    Headache
    Weakness
    Dizziness
    Heat sensations on the head/neck
    Abdominal cramps and diarrhea
    Chills and/or goosebumps
    Nausea and/or vomiting 

Additional Crew Tips

RUNNER CLOTHING

RUNNER WITHDRAWING FROM RACE

RUNNER CLOTHING

If it’s working, don’t change it.
Be watchful: at night, don’t let the runner get cold.
Be prepared to switch to night gear before 7:30 pm (required hour--see rules): reflective garment and clearly visible blinking lights; headlamp, handheld, or another light source optional, but recommended. 

RUNNER BREAKS

RUNNER WITHDRAWING FROM RACE

RUNNER CLOTHING

Allow the runner to rest, rehydrate, and get fueled, as needed.
Not too many--the clock is running!  Be mindful of the runner’s race plan.
Provide a chair or space to stretch out in the vehicle, if a nap is needed, but “Beware the chair!”
Keep them motivated and focused on the finish. 

RUNNER WITHDRAWING FROM RACE

RUNNER WITHDRAWING FROM RACE

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

Decision to withdraw should be made by the runner or medical personnel, but always allow lots of time for recovery from a “low” point.  Give it very careful consideration; no rushed decision to drop.
If the runner does withdraw, notify race timer or the nearest timing station. 

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

Careful crew selection--compatibility.
Crew captain has last word.
Keep focused on the goal of supporting the runner to the finish line
You are there for your runner
Work as a team
Stay positive
Be flexible
Be willing to help in any (and every) way
Take care of yourself; stay hydrated and eat and rest
Know when not to say anything!
NEVER take your problems to the runner; any crew problems should be addressed by the crew
Admit when/if you need a break
Allow other crew person take an unscheduled break if needed. Again, be a team and remain flexible.
Don’t take it personally! The runner will inevitably be stressed, exhilarated and exhausted, all at the same time. With that pressure, some runners may be short-tempered, impatient, even rude. While such behavior is never appropriate, it does sometimes happen. Consider it as a momentary failing during the heat of battle, and try not to let it upset you. 

*PACING THE RUNNER

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

SUMMARY & CLOSING COMMENTS

What are the rules: e.g., at what point in the race is a pacer allowed?  
Must the pacer stay behind the runner?
Is “muling” allowed—i.e., can the pacer carry supplies for the runner? (Not at KEYS100)


READ THE SECTION ON "PACERS" FOR DETAILS
In extreme heat or other difficult conditions, limit the number of miles pacing; stay healthy and fresh.


SUMMARY & CLOSING COMMENTS

VITAL—HANDLING PROBLEMS and AVOIDING CREW BLOW-UPS

SUMMARY & CLOSING COMMENTS

Know all race rules and read the tips for pacing and crewing.
Runner--select your pacers and crew carefully
Crew and pacer--be ready…for anything
Handle blow-ups with grace; keep the runner at a distance from it. 

FAMILY & FRIENDS—NON-CREW

IMPORTANT NOTICE

Due to extremely limited parking throughout the race, secondary vehicles, including those of family and friends, are NOT permitted at any support or exchange location. Supporters, including family and friends, are invited to view the race start and are welcome to watch the finish at Higgs Beach. They may also park at non-race support locations and cheer their runner from there. To reiterate: LIMITED PARKING is the issue, not cheering fans!

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