Overnight Relay Race - Training Hints

On February 21 I will be driving with 23 other crazy Sproutie Runners from Scottsdale to Wickenburg to participate in the 2014 Ragnar Del Sol.  This is another overnight relay race where we will have 2 teams from Sprouts participating and running for 30+ hours.  The total distance our teams will cover is going to be 202.7 miles.  I have become seriously addicted to these races.  They are so much fun and yet challenging at the same time.  I cannot recommend them enough to any runner who craves a team atmosphere and a competitive race experience all wrapped up into one.  Once you participate in one you will understand the passion I have for these types of running events.

The Ragnar Del Sol race starts in the little town of Wickenburg, Arizona which is 60 miles northwest of Phoenix.  It sits in the Northern reaches of the great Southwest’s Sonoran Desert.  It also happens to be the oldest town in Arizona north of Tucson and the fifth oldest in the state having been founded in 1863.  Wickenburg is now known more for its clean air and wide open spaces and happens to be the Dude Ranch Capital of Arizona.  I cannot think of a more fitting place to start an overnight relay race.  Not only does it epitomize the rugged individualism that built the West, it dovetails beautifully with the individual effort each of our runners will put forth throughout this race.

As I get myself prepared to run this race, I thought it might be helpful if I put together a little primer on how to train for an overnight 200 mile relay race.  I am sure there are any number of ways to get ready for this type of event.  Therefore I am not saying that I am the authority on how to best prepare for your particular race.  Please take these ideas as suggestions that may help you to get ready for one of these races.  I will start with some thoughts on training and then in my next post discuss things to expect and what to bring with you into your support van.

First let me say that a 200 mile overnight relay race is not like any other race you will run.  It takes more mental focus than a single distance race like a marathon.  You will need to be able to focus only on the leg you are currently running and not look ahead to the future legs in the race.  You have to run in the moment which in my opinion is what makes these races so much fun.  Each runner will complete between 10 and 20 miles over the course of an overnight relay.  As you know, each runner will complete those miles over 3 separate legs.  This means there will be rest time in between each leg.  If I have trained property, I typically feel the same fatigue and soreness I have felt after a half marathon when I am done with my 3 legs.  The biggest difference is the sleep deprivation that makes this racing experience different and more challenging.

I would recommend to any runner who is planning to run an overnight relay to train as if you are training for a half marathon.  This will allow you to get the mileage in necessary to be able to run when your legs are tired and perhaps not fully recovered from the previous leg.  It will also ensure that you are well prepared to complete almost any set of legs and mileage your team will need from you during the event.  I prefer to run with teams where speed is not the be all and end all.  Remember this is more about fun than trying to win.  As I said the sleep deprivation will have an effect on your per mile pace.  So despite your training you may not complete your legs quickly, but you’ll definitely finish them all and feel good at the end.   

If you are someone who can’t just be happy participating and finishing the race injury free I would recommend doing multiple runs within 24 hours during your training leading up to the race.  Most runners are not used running miles that close together.  You will typically have at least 24 hours in between training runs.  In an overnight relay you may only have 12 hours between legs.  To be well prepared for an overnight relay race, you should be running what I like to call “doubles”.    I would encourage you to start running “doubles” no later than 3-4 weeks before the race.  You can incorporate “doubles” into your normal training schedule in these five phases.  These should replace your long run in any half marathon training plan:

1. Easy run in the morning followed by an easy run in the evening and take the next day off
2. Easy run in the morning, followed by an easy run in the evening and an easy run the next morning
3. Hard run in the morning followed by an easy run in the evening and take the next day off
4. Hard run in the morning, followed by an easy run in the evening and an easy run the next morning
5. Hard run in the morning, followed by an easy run in the evening and a hard run the next morning

In practicality, how does this work?  The way I use these phases is by splitting my long run into 2 different runs on the same day and then run the following morning.   If my half marathon plan calls for a 10 mile run on Saturday with a 3 mile run on Sunday, I will split my 10 miler into a 7 mile Saturday morning run and then do 3 miles that evening and finish the weekend runs with the 3 miler on Sunday morning.   I like to use a 70/30 split when I divide my long run to create a double.  To avoid injury, you should run each phase for at least 3 weeks before moving up to the next phase.  And unless you are a regular marathoner logging at least 40 miles per week like me, I would skip Phase 5 altogether.

One final bit of advice; try to do at least two long runs during your training that equals the longest leg you will have to cover in the race.  I have found that this gives novice runners confidence that no matter what happens during the race they will be able to cover the longest mileage without any problem.  There is one caveat – if your longest leg is over 10 miles (as mine will be in the Ragnar Del Sol) your longest long run during training should be no more than 75 percent of that distance.

Finally, many people wonder about pacing in these races.  When it comes to pace, you should shoot to run at your normal 10K race pace for the first two legs.  If there are hills in any of the legs you will have to adjust slightly.  The third leg is the most challenging both mentally and physically.  It is normal to run slower during your third leg due to being fatigued from the previous two legs and the lack of normal sleep.  What I typically do when I get to my third leg is to go out a little slower than my 10K pace.  I shoot for between 10 and 15 seconds slower.  After the first mile I assess how I am feeling and decide if I can pick up the pace or need to slow down even more.  The goal here is to finish your last leg with a smile on your face and a true sense of accomplishment.

If you train for this race like you would for any other long distance race, you will be ready for the challenge.  Just make sure that you run a few doubles and try as the event approaches running at some weird hour either very early in the morning or late at night.  This will allow you to see how your body responds to running at an abnormal hour.  I am sure you will find your guts are a bit turned upside down.  Even if you have run multiple marathons, your body has no experience being active at 3 a.m. so it’s something worth training for. 

I hope that my hints will help you if you decide to sign up for one of the many overnight relay races being run all over this country.  I can assure you that you will have an experience of a lifetime.  You will get to run which is something you love and you will get to do it while creating lifelong bonds with your fellow teammates. 

Oct. 7 – 6.10 miles (57:31, 9:23 pace)

Oct. 8 – 4.00 miles (31:44, 7:56 pace) – Speed Work
Oct. 10 – 5.00 miles (41:00, 8:12 pace) – Tempo Run
Oct. 10 – 2.50 miles (26:15, 10:32 pace)
Oct. 11 – 6.20 miles (57:35, 9:23 pace)
Oct. 12 – 9.10 miles (1:22:48, 9:05 pace)
Oct. 13 – 7.10 miles (1:04:33, 9:05 pace)
Oct. 14 – 4.00 miles (31:42, 7:56 pace) – Speed Work
Oct. 15 – 6.10 miles (58:24, 9:31 pace)
Oct. 17 – 6.20 miles (57:15, 9:14 pace)
Oct. 18 – 6.10 miles (57:19, 9:23 pace)
Oct. 19 – 10.20 miles (1:33:30, 9:14 pace)
Oct. 20 – 9.10 miles (1:21:54, 8:57 pace)

Total Miles:  81.7 miles

2013 Total Miles:  1,405.4 miles