Runner Crew Information and tips

---

• Crewing can be an emotional as well as physical test
• Crew members should be healthy and relatively fit   
• Do not have to be runners, 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

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 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.                                                                                              

• 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 accountable.
• Be clear about information runner will want during the race, such as 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?  

• 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 availability
Don’t forget the racer bib (with pins or race number belt)

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

Crew will leapfrog the runner, driving ahead to the next allowable support location. (A 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, where 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. 

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.

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 item; 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. 

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 

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