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From Fellrnr.com, Running tips
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* There were two out and back sections, a short one at mile 16 to an overlook and a longer one to Table Rock itself. This allowed you to see most of the runners, which was nicely sociable.
* The course markings were minimalist, but quite effective.
* The aid stations [[Aid Stations]] were well stocked, with some nice options such as Succeed drink and Gu Gels.
=What worked=
* '''Hokas'''. This was the first race where I've worn the [[Hoka_Shoe_Review| Hoka shoes]]<span style='color:#FF0000'> </span>for the whole time. They worked remarkably well, and my feet benefited from the added protection. They were particularly good on the one mile single track descent from the top of Table Rock, where I could run much faster than would have been possible in a more minimalist shoe. On an overgrown fire road there was a lot more stress on my ankles and I rolled my foot a few times, though with no damage.
* '''Directions'''. The race provided a slip of paper with distances to each turn and aid station, rather like a [[Marathon_Pace_Band| marathon pace band]]. I found this to help, as I can never memorize the details of a course. Knowing how far it was to the next turning or aid station was comforting, and helped with some planning. At one point I was rather dehydrated and knowing the distance to the next aid station allowed me to set my pace appropriately.
* '''Compression tights'''. I think that my [[Why_compression_clothes| compression tights]]<span style='color:#FF0000'> </span>helped, though next time I might go for white calf compression sleeves as the race turned much warmer than I'd expected.
* '''Downhill Training'''. The [[Downhill_Running| downhill]] sections of the course were hard on the quads, especially the descent from Table Rock parking lot to the turnoff to Old Table Rock Road, where I was doing a 6:00 pace and braking hard. I could feel the stress in my [[VMO ]] especially rather than the other parts of my quads. Without the [[Downhill_Intervals| downhill intervals]] my quads would have been toast by the time things flattened out. * '''The [[Morton Stretch]]'''. I did [[Morton_Stretch| The Morton Stretch]] three times during the race, and it helped keep my legs working. I noticed some immediate benefit after each stretch and with hindsight I wish I'd done it more.
* '''Destrin'''. This is the first race I tried [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Destin&url=http%3A%2F%2Fwww.amazon.com%2FDesitin-Maximum-Strength-Paste-4-Ounce%2Fdp%2FB003O32P8U Desitin] to prevent Monkey Butt, and while it's too short a distance to be sure, it seemed to help. See [[Fixing_problems_in_Ultramarathons| Fixing problems in Ultramarathons]] for more details.
* '''Gu Gels'''. Without access to my usual [[Fellrnr%27s_Go_Juice| drink]], I relied on [[Comparison_of_Energy_Gels| Gu Gels]] for fuel, eating about 8 of them through the race.
