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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
My Socials, Channels, & Newsletter:
https://www.facebook.com/MRRUNNINGPAINSEVENTS/
https://www.instagram.com/mrrunningpains/
https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
To sign up for my Newsletter - https://www.mrrunningpains.com
Email - [email protected]
Thanks to Scott Socha for the Intro & Houston Hamlin for the Transition & Outro music, and thanks to all of you for listening!
Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!
THANK YOU!
Aaron Saft
MR Runningpains
Discounts:
Fuel100 Electro-Bites - https://electro-bites.com/
Kogalla - http://kogalla.com/?aff=runningpains
XOSKIN - http://www.xoskin.us - use code MR Runningpains
View all episodes
By Coach Aaron Saft
4.9
3939 ratings
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
My Socials, Channels, & Newsletter:
https://www.facebook.com/MRRUNNINGPAINSEVENTS/
https://www.instagram.com/mrrunningpains/
https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
To sign up for my Newsletter - https://www.mrrunningpains.com
Email - [email protected]
Thanks to Scott Socha for the Intro & Houston Hamlin for the Transition & Outro music, and thanks to all of you for listening!
Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!
THANK YOU!
Aaron Saft
MR Runningpains
Discounts:
Fuel100 Electro-Bites - https://electro-bites.com/
Kogalla - http://kogalla.com/?aff=runningpains
XOSKIN - http://www.xoskin.us - use code MR Runningpains
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