(particularly aimed at early-start runners and/or first-time runners)
a) Be prepared. I've been told to bring every running thing I ever owned out to Boonsboro. Then I have the flexibility to make last-minute changes if I need them. Plus I won't forget to bring my RR Singlet.
b) Don't be tardy getting to the starting line. This year Mike Spinnler's 4:20 briefing dragged on and on and some folks ended up arriving late to the starting line. No reason to start the race already behind pace! Get your pre-race prep out of the way ahead of time.
c) The first couple miles from the starting line to the head of the AT is a good opportunity to warm up leg muscles with a brisk walk. Don't let the excitement of the moment turn into brisk running. A brisk walk is IMHO a much better use of a limited energy supply.
d) There's a long stretch up to the radio tower that is paved and a steady climb. No reason to push this either. By the time you're finished with the pavement dawn is beginning to break.
e) The AT is complex. I find it immensely fun to go screaming down the trail at a 10 minute pace. The trouble is that it takes so much out of me. The trail takes mental concentration to scan the rocks and figure out where to step 6 feet ahead. Running on an uneven surface jars my muscles and joints. There's the constant risk (reality?) of falls, sometimes severe. From my perspective, there is little to be gained by tearing through the AT unless you have the rest of the race nailed. Holding back on the AT can yield real benefits during the balance of the race.
f) Yes, some people will get trapped at the train tracks at the Weverton aid station. Chill and have some of Helen's soup. It's part of the race.
g) Each of us has a primary sense for interacting with the world - visual, auditory, or kinesthetic. If you are primarily a visual person (and a majority of the US population is), the JFK is diverse enough for most people's eyes to find something to do as the miles go by. If you are primarily an auditory or kinesthetic person, like me, the tow path may drive you crazy. My experience of it is akin to being placed in a sensory deprivation tank - nothing to hear and no one to talk to for miles and miles on end.
h) The JFK can help you understand more clearly the various types of pain your body can experience which won't force you to quit. For example, your leg can hurt many ways, but only a few are really truly bad enough to force you to stop if you really think about it. Some will even hurt the next day - a runner in that situation needs to consider "will it really hurt that much more tomorrow if I keep on running?" You'll probably never notice it.
i) The transition at mile 42 from trail to road is a great opportunity to get a second wind and begin pushing hard towards the finish. Once on the main road, there are no serious hills between you and the finish line. The gently rolling roadway will lead your feet on towards mile 0.
j) Many runners can probably pass up the fifth / last major aid station , Downsville, at mile 46. Any runner in the 12-hour range is IMHO better off just heading for the finish line. Twice I have made plans to stop at the aid station and change socks and drink Gatorade, and both times I have blown on by.
k) One thing I will try to do next time at Downsville is hand off extra clothing to my crew. The jacket and fleece I have tied around my waist just in case it gets cold? It's not going to get much colder in the next 4 miles. I'm going to get rid of it.
l) There's no point in finishing with water in your bottle. By the mile 1 marker, if you're not going to drink it, pour it out. Why give the water a ride? Same thing goes for half-eaten power bars and other consumables.
m) If this is your first ultra marathon you may think you won't need a shower after the race. After all, you've completed marathons without a shower, right? Pack a finish-line bag anyway. Ultras are different, a hot shower may improve your post-race experience. The massage team will thank you. And you probably won't want to drive all the way home in your sweaty running clothes.
n) The last hot aid station is about mile 44. This year it was a blue tent tarp that I think said Sharpsville, they had chicken bouillon and hot chocolate. If you're feeling chilled take advantage of this stop and drink second helpings here.
o) I have chronic problems with blisters and I stop at every major aid station to change socks. While I hate to spend the time, I hate big blisters even more. These little time trade-offs are part of what make an ultra interesting.
p) When you're packing for the race , be anal-retentive about bagging and labeling things. For some this will come easily. For others this will be a challenge, and you'll get a chance to see how the other half lives. The preparation will pay off in how much time you save at the aid stations. It will also keep your things dry when your bag is doused with Gatorade.
q) Another runner has an identical bottle pack that she leaves with her crew. At an aid station she just changes packs and she's ready to go. Her crew replenishes her pack in between aid stations. This saves her lots of time and mental energy from replenishing the pack at the aid station. Sounds like a great idea I'm going to try and incorporate in my next JFK.
r) If this is your first ultra marathon you may have experienced a little chaffing on previous runs. You will likely experience more chaffing than you are used to. Be mindful of what has worked in the past, both in clothing and lubricants, and plan accordingly.
s) The wonderful thing about Gaiters , is Gaiters are wonderful things. They keep pebbles out of your shoes, and leaves and twigs and junk. They keep your ankles warm and protect them from cuts and scrapes. But the most wonderful thing about Gaiters is they save you time from stopping to clean out your shoes.
t) Don't forget to smile when they're taking the RR team picture and for pictures along the way. When you're in that Senate confirmation hearing and someone digs out the JFK pictures, you'll want a big smile.