Wednesday, May 16, 2007
Relay Hacks
I love running relays - 20K distance, the marathon distance, and the 172 - 199 mile distance. Each of them present their unique challenges. The most challenging of the relays are the over night ones. I'd participated in 9 long events now and I'd thought I blog about some of the inside tricks to survive these treks!
The first hack is your attitude. You need to be prepared mentally for the challenge. You'll be running hard, running in the dark and running with minimal sleep. So be prepared. No wimps.
Hack 2 - make sure the people you'll be running with all share your enthusiasm. Your van mates will be your roommates for the next 24 hours, so, you better be able to get along with them. Otherwise, the whole experience will leave a bad taste in your mouth.
Hack 3 - Transportation is very important. You need to make sure your team is in the right type of Van. The 15 passenger van is the ultimate party machine. If you remove the rear bench seat in the back - that frees up a bunch of space for all of your gear. Plus, each individual runner can still have their own space to lay out and stretch or even take a quick cat nap.
Hack 4 - Van decorations. The outside of your can should reflect your teams personality. Any decent stationary store or the large office box supplies carries washable markers that can be used to decorate the van. The bright florescent colors are the best. You don't have to be creative, just scribble your team name and maybe your team members. If you are really cocky, keep track of all the roadkill your team has. Roadkill? Yes, roadkill - the loving term us relay people use when you pass someone up while running your leg. But the same holds true if you get past - you need to give up a road kill. Tit for tat.
Hack 5 - Van selection. Relay teams are broken up into two teams of 6. The relay consists of 36 individual legs with each runner taking on 3 legs. So, based on your teams start time, you'll run either in the morning or afternoon, then in the evening, or middle of the night, and finally early in the morning or middle of the day. Legs are graded by degree of difficulty - Easy, Moderate, Hard, Very Hard. Your 3 legs are also rated 1 through 12 where 1 is the most difficult to 12 being the easiest. Based on your comfort level, ask your team captain for a leg that suites your skill level. Most of the relay websites have map topographies showing the elevation change and total distance of your leg. Once you know what degree of difficultly, select the appropriate van.
Hack 6 - Running your leg. To quote my track coach, out like a rabbit, die like a pig. Yes, you want to do well for your teammates, but under no circumstances you should go out too fast. You will pay for it dearly when it comes time to run your third leg. Pacing is very important, I recommend going out no faster than your half marathon pace or even slower - based on the slope of your leg. The adrenaline will be flowing but you really need to run smart.
Hack 7 - Right after completing your leg. How you spend the next few minutes right after completing your leg can either make or break you. You've ran, your fired up, your happy that you are done. The first inclination is to jump back into the van and follow your next runner. Don't! Take this time to cool off, walk around a bit, do some serious stretching, and change out of your running clothes. I'll go over what to pack later, but wipe yourself down, and slip on something comfortable. Let the feet rest, and get out of those sweaty clothes! You'll feel so much better. I also try to take in some fluids, (typically Gatorade) and have a power bar or some sort of protein. This will help you recover.
Hack 8 - Down time. Planning your down time is very important. Once your van has completed its full set of legs, you'll have the opportunity to get some warm food, a shower and some rest. Do all three! Going into the event, know where you'll be able to take a shower and rest. The shower just feels so good after you've been stuck in the van for awhile and it makes sleeping so much easier. Bring a sleeping bag along and use it to be your bed.
Hack 9 - Wake up calls. Communication between both vans is very important. You'll have a general idea of what time the next van will be rolling in so, plan to be up in enough time to meet them. No one likes to wait, especially when the other team has been running all night!
Hack 10 - Your second leg. This leg is what the relay is all about. You'll be running late at night or super early in the morning. My most recent relay, our van started it's second legs right at 2:00 am! Running in the middle of the night is why I love relays so much. The streets are quiet, the air is crisp, the full moon illuminates the road and you can actually hear yourself think. Your van isn't too far away from you - so safety isn't really a concern, just enjoy the run. Reflective vests are mandatory as well as blinking lights and a flashlight. Your van will have these items in case you forget, but I usually wear a small headlamp and that kicks off enough light, I don't need anything else as the full moon is shining. Once you are done with your leg, follow the same post leg routine.
Hack 11 - Resting. This is the hardest part of the relay. You've completed two legs now, you are tired, sleepy, but you know you have to run again in a few hours. Take this opportunity to shower up again, get some food and try to get some shut eye in the van. But it will be hard as the sun is up, and unless you packed eye guards, it will be hard to sleep in the morning. But try to rest - some people I know, not mentioning any names, (me) don't take this opportunity to sleep. They think they can stay up.
Hack 12 - Final leg. There is a light at the end of the tunnel and once you've completed your leg you are done! Yeah!! If you are in Van 1, you'll meet up with Van 2 when they finish up at the finish line. Van 2 people will look forward in seeing their relay mates from Van 1 as they finish up. The runner who has the 36th leg, is the final runner. Everyone will meet him or her at the very end and the entire team will cross the finish line together. You will be relieved and happy now that its all done. Time to go collect your medal!
Packing Hacks
I like to bring running shorts for each of my legs as well as running tights (cold weather), long sleeve running shirts and short sleeve running tops. A fresh pair of socks for each leg too.
What you wear after your leg is important too. Sweats that you can slip onto easy are key. Also a hat or a cap to keep your head warm at night. Gloves should be packed too.
I bring a couple of towels to use, a plastic bag to put your smelly laundry in :) the usual toiletries, and a swim suit.
Sleeping bag and maybe even a pad to place under the sleep bag would be nice too.
Van Hacks
I've already mentioned removing the rear seat in the 15 passenger van. A rather large cooler is key, and just use individual water bottles and Gatorade. Junk food is also a nice treat to have as you'll be burning a bunch of calories and heck don't we run to eat?
Running Hacks
Since I've gotten lost, (last year in Reno) the trick here is the plan your run and run your plan. If you are running in an area you've never been before, or this is your first time running a particular leg, study the map. The descriptions are pretty accurate and with other people out on the road, you'll know you are running the right way. Getting lost can happen, but typically it does not. I am not making any excuses, but at the time, I wasn't of sound mind. Another piece of equipment to use is a Garmin. Not only will they provide feedback on how far you've gone, but they can also provide your pace.
So, these are the little things I've picked up. Good luck and see you on the road!
The first hack is your attitude. You need to be prepared mentally for the challenge. You'll be running hard, running in the dark and running with minimal sleep. So be prepared. No wimps.
Hack 2 - make sure the people you'll be running with all share your enthusiasm. Your van mates will be your roommates for the next 24 hours, so, you better be able to get along with them. Otherwise, the whole experience will leave a bad taste in your mouth.
Hack 3 - Transportation is very important. You need to make sure your team is in the right type of Van. The 15 passenger van is the ultimate party machine. If you remove the rear bench seat in the back - that frees up a bunch of space for all of your gear. Plus, each individual runner can still have their own space to lay out and stretch or even take a quick cat nap.
Hack 4 - Van decorations. The outside of your can should reflect your teams personality. Any decent stationary store or the large office box supplies carries washable markers that can be used to decorate the van. The bright florescent colors are the best. You don't have to be creative, just scribble your team name and maybe your team members. If you are really cocky, keep track of all the roadkill your team has. Roadkill? Yes, roadkill - the loving term us relay people use when you pass someone up while running your leg. But the same holds true if you get past - you need to give up a road kill. Tit for tat.
Hack 5 - Van selection. Relay teams are broken up into two teams of 6. The relay consists of 36 individual legs with each runner taking on 3 legs. So, based on your teams start time, you'll run either in the morning or afternoon, then in the evening, or middle of the night, and finally early in the morning or middle of the day. Legs are graded by degree of difficulty - Easy, Moderate, Hard, Very Hard. Your 3 legs are also rated 1 through 12 where 1 is the most difficult to 12 being the easiest. Based on your comfort level, ask your team captain for a leg that suites your skill level. Most of the relay websites have map topographies showing the elevation change and total distance of your leg. Once you know what degree of difficultly, select the appropriate van.
Hack 6 - Running your leg. To quote my track coach, out like a rabbit, die like a pig. Yes, you want to do well for your teammates, but under no circumstances you should go out too fast. You will pay for it dearly when it comes time to run your third leg. Pacing is very important, I recommend going out no faster than your half marathon pace or even slower - based on the slope of your leg. The adrenaline will be flowing but you really need to run smart.
Hack 7 - Right after completing your leg. How you spend the next few minutes right after completing your leg can either make or break you. You've ran, your fired up, your happy that you are done. The first inclination is to jump back into the van and follow your next runner. Don't! Take this time to cool off, walk around a bit, do some serious stretching, and change out of your running clothes. I'll go over what to pack later, but wipe yourself down, and slip on something comfortable. Let the feet rest, and get out of those sweaty clothes! You'll feel so much better. I also try to take in some fluids, (typically Gatorade) and have a power bar or some sort of protein. This will help you recover.
Hack 8 - Down time. Planning your down time is very important. Once your van has completed its full set of legs, you'll have the opportunity to get some warm food, a shower and some rest. Do all three! Going into the event, know where you'll be able to take a shower and rest. The shower just feels so good after you've been stuck in the van for awhile and it makes sleeping so much easier. Bring a sleeping bag along and use it to be your bed.
Hack 9 - Wake up calls. Communication between both vans is very important. You'll have a general idea of what time the next van will be rolling in so, plan to be up in enough time to meet them. No one likes to wait, especially when the other team has been running all night!
Hack 10 - Your second leg. This leg is what the relay is all about. You'll be running late at night or super early in the morning. My most recent relay, our van started it's second legs right at 2:00 am! Running in the middle of the night is why I love relays so much. The streets are quiet, the air is crisp, the full moon illuminates the road and you can actually hear yourself think. Your van isn't too far away from you - so safety isn't really a concern, just enjoy the run. Reflective vests are mandatory as well as blinking lights and a flashlight. Your van will have these items in case you forget, but I usually wear a small headlamp and that kicks off enough light, I don't need anything else as the full moon is shining. Once you are done with your leg, follow the same post leg routine.
Hack 11 - Resting. This is the hardest part of the relay. You've completed two legs now, you are tired, sleepy, but you know you have to run again in a few hours. Take this opportunity to shower up again, get some food and try to get some shut eye in the van. But it will be hard as the sun is up, and unless you packed eye guards, it will be hard to sleep in the morning. But try to rest - some people I know, not mentioning any names, (me) don't take this opportunity to sleep. They think they can stay up.
Hack 12 - Final leg. There is a light at the end of the tunnel and once you've completed your leg you are done! Yeah!! If you are in Van 1, you'll meet up with Van 2 when they finish up at the finish line. Van 2 people will look forward in seeing their relay mates from Van 1 as they finish up. The runner who has the 36th leg, is the final runner. Everyone will meet him or her at the very end and the entire team will cross the finish line together. You will be relieved and happy now that its all done. Time to go collect your medal!
Packing Hacks
I like to bring running shorts for each of my legs as well as running tights (cold weather), long sleeve running shirts and short sleeve running tops. A fresh pair of socks for each leg too.
What you wear after your leg is important too. Sweats that you can slip onto easy are key. Also a hat or a cap to keep your head warm at night. Gloves should be packed too.
I bring a couple of towels to use, a plastic bag to put your smelly laundry in :) the usual toiletries, and a swim suit.
Sleeping bag and maybe even a pad to place under the sleep bag would be nice too.
Van Hacks
I've already mentioned removing the rear seat in the 15 passenger van. A rather large cooler is key, and just use individual water bottles and Gatorade. Junk food is also a nice treat to have as you'll be burning a bunch of calories and heck don't we run to eat?
Running Hacks
Since I've gotten lost, (last year in Reno) the trick here is the plan your run and run your plan. If you are running in an area you've never been before, or this is your first time running a particular leg, study the map. The descriptions are pretty accurate and with other people out on the road, you'll know you are running the right way. Getting lost can happen, but typically it does not. I am not making any excuses, but at the time, I wasn't of sound mind. Another piece of equipment to use is a Garmin. Not only will they provide feedback on how far you've gone, but they can also provide your pace.
So, these are the little things I've picked up. Good luck and see you on the road!
