The List

When preparing for races ranging from a 5K to an ultra marathon, compile a list of potential issues that might arise during the event. Then, determine strategies to address these issues if they occur. By adopting this approach, you'll have greater clarity in challenging moments, reducing the likelihood of panicking or dropping out. You may still face difficulties, but you'll be better equipped to handle them. I learned this from coach David Roche after I did not finish my first OC100 mile attempt. Thanks to this list, I succeeded in my second attempt!

Here's a list I created for my races. Your list could be different.

1.        Shoes come untied – Double knot them before the race.

2.        Chafing in certain areas – Use a lubricant before the race. I prefer Aquaphor!

Where loose fitting clothes.

3.        Starting too fast – Begin at a slower pace and finish strong.

4.        Weather – Train in various weather conditions.

5.        Running watch issues – Don’t rely solely on your watch.

6.        Bathroom issues – Avoid spicy or unfamiliar foods several days before the race. If

you’re not running a trail race in the woods… Good luck!

Half-Marathon to Ultra Marathon List

1.        All of the above

2.        Preventative - Include everything in your drop bags.

3.        Aid station lacks food that agrees with your stomach– Bring your own. That’s my

approach. Know what your stomach can handle.

4.        Headlamp batteries die before reaching the next aid station – Carry spares in your

vest.

5.        Shoes cause blisters – Choose looser fitting shoes. Tape areas prone to hot spots. I

use K-Tape over my toenails because I get the dreaded BLACK TOE.

6.        Running out of energy – Consume easily digestible food a few hours before the

race. Then refuel every 30-40 minutes during the race.