2009 05 14 how to minimize an aid station stop

Susan Donnelly Ultramarathon Trail Runner. Motivational Speaker. http://www.susanruns100s.com

Make Your Aid Station Stops More Efficient!

Date : May 14, 2009

Busy aid station at Zane Grey 50-Mile in Arizona

Why does time spent in the aid station matter? Consider the upcoming Massanutten Mountain Trails 100-miler I’m running this weekend. There are 16 aid stations. Spending a thin 2 minutes at each will cost me 32 minutes. Spending 5 minutes at each, not noticeably more than two minutes, will cost me 80 minutes, an hour and 20 minutes total!

Add that to 27 or so hours spent running and the time adds up. The clock doesn’t stop ticking.

So here’s the plan: 1. Do your homework before the race. Know the fluid offered by race management and what food you can eat. If you use one, practice filling your hydration pack quickly and cleanly (not so easy to do in the rush of the moment).

2. During the race, think about what you need before you arrive at the aid station.

Memorize a list if you need to.

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3. When arriving at the aid station, make sure your number is visible and check in with workers.

4. IF you have a drop bag, get it.

5. Fill up you bottle or hydration pack.

6. IF you have a drop bag, sit down and restock on needed items out of your drop bag.

Don’t forget something critical like your headlamp.

7. Take care of unusual problems like changing socks and padding blisters.

8. IF you have a drop bag, close it up and place it back in the pile.

9. Get food from the table, if needed.

10. Check for anything you’ve set down during the stop (camera, bottle) 11. Walk out eating, if you need to, but get moving!

Other things to consider: Drop bags and crew can both take time but they can be good investments.

Expect to be self-sufficient on service – there may be only one or two people there.

Don’t expect others to “wash my hand” (I’ve seen this).

Beware of other temptations like talking too long to friends, sitting to rest your feet, warming up at a fire, or staring mindlessly at the aid station food Aid stations vary in food, both kind and amount. Adapt to what’s there and be grateful for the aid.

Don’t get in so much of a hurry that you’re rude. For example, don’t knock someone else’s bottle out of the way with yours in an attempt to short-cut the line (seen this too).

Don’t forget to thank the volunteers at least once during the stop. You wouldn’t be able to race without them. Period.

Most of all, remember that your mission is to keep moving, so get out as quickly as you can!

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