Overnight Relay Race - Training Hints, Part 3

This will be my last post regarding the overnight relay race.  I am going to give you advice on what I have found works best for me with regard to packing for the race.  The key to surviving any overnight relay is to come prepared.  I was an Assistant Scoutmaster for many years so it shouldn't surprise you that I believe being prepared is important.  You may choose to add items you think you will need for your particular race.  But, I believe these items are essential.

Clothing

1.      I always bring 2 pairs of my favorite running shoes with me.  I like to alternate pairs.  I find that it is also a good idea should you find that you are running a leg in inclement weather.  This way you will have a dry pair to change into for your next leg.

2.      3 pairs of running shorts.  This should be obvious.  One for each leg.  In addition, I always bring an additional pair of running shorts to change into when I am done with all of my legs.

3.      3 wicking shirts.  Again one for each leg.  In addition, I bring one long sleeve wicking shirt in case the overnight run is cooler than normal.

4.      3 pairs of undergarments & socks.  As we taught the scouts, the key to avoiding getting chilled is to change out of your wet clothes ASAP after your leg.

5.      A pair of comfortable long pants to wear in between night-time legs.  If it is going to be a warm race, I will usually just bring a pair of light weight wind pants.  If it is going to be cold like at the Ragnar Cape Cod, I bring a pair of fleece pants.

6.      A light-weight jacket running jacket to allow me to layer if it is cold or wet during any of my legs.

7.      A sweatshirt.  If you are running a race in Florida, you can leave this behind.  But, I have always had a need to throw on a sweatshirt during each of the six relays I have participated in.

8.      Hat.  I bring 2 hats.  One is a baseball style running hat and the other is either a knit  hat or my running skull hat.  These I pull out when it is particularly cold at night.

 

Gear

1.      Running watch.  I run with the Garmin 410.  Whatever watch you use be sure to bring your charger with you.  There will be chances to charge it up during your down time.

2.     Sunglasses.  I have found that there has always been at least one leg where I am running facing the sun.  If direct sun bothers your eyes you really need to bring sunglasses.

3.     Reflective vest and some flashing lights.  Don't rely on your teammates to supply these for you.  Besides if you are a runner you should have a reflective vest for running in the early morning to protect you from the normal traffic we see every day.

4.     Head lamp for night runs.  I have started running with Knuckle Lights.  I find them more comfortable than running with a headlamp.  Plus it allows me to wear a hat to keep warm during the night time runs.  You can find them at http://www.knucklelights.com/.

5.     Pain killers.  Stay away from Tylenol.  I usually bring Aleve or Advil.  If you have any fears of stomach issues, bring some Pepto. 

6.     Sunscreen to protect your skin.  I didn't bring it on my first relay and did get a bit of a sunburn on my arms during my final leg. 

7.     Body glide or Vaseline. Either works to reduce chafing.  You will have chafing.  These races are just like a half or full marathon.  Having bleeding nipples or nasty chafing in areas that don't see the sun makes for an uncomfortable experience.

8.     Icy Hot.  I don't always bring this.  But, if you think you may experience severe muscle pain due to having to run 3 legs, you can get pain relief from sore muscles or aching joints by using Icy Hot.

9.     Baby Wipes or  some other Sports Wipes for in-between run wipe-downs.  Some people call it a Hobo bath.  Whatever you call it, it is a real relief to wipe all the sweat from your body before changing into your dry clothes or next running duds.

10.  2 beach towels.  I use these to wipe down before using the baby wipes.  I also use them to sit on in the van so I don't get the seats all sweaty.  Trust me it will keep the smell down in the van if you aren't always sweating all over the seats.

11.  Mouthwash, toothbrush/paste to use before getting some sleep after the night leg.  If you wear contacts bring your contact case and glasses to give your eyes a break between your night leg and the next final morning leg. 

12.  Flip flops or some other lightweight shoe (like Crocs) to give your tired feet a break between legs.  I started bringing these after my second overnight relay and have to say that it makes a huge difference to not always be in running shoes.

13.  Sleeping bag and sleeping pad.  I usually bring my 40 degree sleeping bag.  I have found that it is definitely warm enough for any race I have run so far.  At Cape Cod it was a little colder than normal so I pulled on my fleece pants and sweatshirt before I bedded down for the night.  I use my sleeping pad to stretch out on the grass during down time as well.

14.  Cell phone.  No explanation needed.

15.  A camera to record all the fun times and beautiful scenery that you will definitely be seeing during your race.

16.  One duffel bag to carry all the gear in.  Make sure that you always put your stuff back in your bag.  This keeps you from getting your gear mixed up with others and lost.  I always throw in a couple of small trash bags to put my wet running clothes in after finishing a leg.  I find it keeps the rest of my clothes dry and helps keep the smell down as well.

I hope that this list helps. All I can say is that I have never experienced anything like spending 30+ hours and running a 200 mile relay with 11 other people in all of my running adventures. At the end of each of the relays I participated in I found myself longing to spend more with my teammates that perhaps didn’t involve sleep deprivation, hunger, and odiferous van conditions.  In the end, I have to say that the celebration at the finish line is the reward for finishing our collective journey.  I always make sure that since we won't be living together like we had the previous 30+ hours that we take some time to enjoy each other after the race.

 

I have found that I have become truly close with all of my teammates who went on these crazy journeys with me.  I can say unequivocally that all of my teammates are  interesting, strong, intelligent, funny, and caring people.  They would truly give me the shirt off their backs if I needed it and I would do the same for them.  So the real secret to overnight relays it the people who make up your team.  Cherish them.   And don't forget that in some relays there are 300+ other teams out there doing the same thing.  They all have an insatiable zest for life that makes me want to aim higher, dream bigger and run harder.  What more could you ask for in a single racing event? 

Nov. 11 – 6.20 miles (58:20, 9:23 pace)
Nov. 12 – 3.10 miles (24:58, 8:06 pace) – Tempo Run
Nov. 13 – 6.10 miles (55:49, 9:05 pace)
Nov. 14 – 6.10 miles (55:47, 9:05 pace)
Nov. 14 – 2.50 miles (25:38, 10:10 pace)
Nov. 16 – 9.20 miles (1:29:18, 9:41 pace)
Nov. 17 – 8.20 miles (1:12:17, 8:49 pace)
Nov. 18 – 6.10 miles (56:11, 9:24 pace)
Nov. 19 – 3.10 miles (23:40, 7:36 pace) – Speed Work
Nov. 20 – 6.20 miles (50:13, 8:06 pace)
Nov. 21 – 6.20 miles (55:54, 9:10 pace)
Nov. 23 – 10.10 miles (1:27:01, 8:34 pace)
Nov. 24 – 8.10 miles (1:09:00, 8:31 pace)

Total Miles:  81.2 miles

2013 Total Miles:  1,582.70 miles

Overnight Relay Race - Training Hints, Part 2

As promised, I am going to continue my discussion about how to prepare for an overnight relay race.  The typical overnight relay race covers 200+ miles.  Depending on the speed of your team, it will take between 24-36 hours to reach the finish line.  Each runner only runs three legs during that time, so you can expect a fair amount of time not running.  Personally this is the best part of the whole experience -- bonding with your fellow runners in ways you never knew possible.

Why is there so much down time in these races.  Simple.  There are two vans with one van being the active van (meaning they are running their legs and supporting their runners) and the other van is off waiting for the other van to complete their six legs.  I want to first address what to expect when your van is active. 

When you're in a van that is actively running, you are either the one out on the road running your leg or you are one of the other five runners who are supporting your runner.  The easiest of the two different scenarios is when you are not running.  Your sole purpose is to become your runner's cheerleader and support vehicle.  You are there to provide them a water stop and a first aid station, if needed. I find that I am constantly hopping in and out of the van to cheer on my and other team's runners as they run their leg.  There have been many times when we have given aid to a runner whose support van left them struggling along to get to the transition area.  I can assure you the runner always appreciates the support.

Your support and cheerleading becomes even more important during the night legs and the final legs of the race.  These are the times when runners are feeling the effects of fatigue and sometimes their emotions are running high. The key is to make sure you provide the support you would like to have when you are out there in the dark or struggling with your third and final leg.  It is so easy to fall asleep in the van as soon as you're done with your night leg.  Don't forget that one of your teammates is out there running and needs your support.  If you support them, you will find that they will do the same for you.  Stay awake and be there for your teammate as you will have time to catch some shut eye when all of your runners have finished their night leg.

When your van is not running, you have some time to kill.  Typically the van is waiting somewhere between 5 and 7 hours before the active van is ready to hand off the "baton" to your van so you can start running again.  What always surprises me  is how fast the time goes by while you are waiting to start running again.  This is the one time where the old saying "time flies when you're having fun" really applies.  So what to do when you are off? 

The one thing you should definitely do when you are not running is replenish your energy stores.  In other words, grab something to eat.  You're running an endurance event and fuel is critical to enable you to perform at your highest level.  Your downtime is the perfect time to find a place to eat.  When you are a runner in Van 1, the first downtime is right after your initial leg.  I have found that it is really good to find a place with healthy and light food to grab a meal before heading to the big transition area.  Carbs are a good thing to eat as long as they are easily digestible.  You don't want any gastrointestinal issues in the middle of your night run.  Keep that in mind as you and your teammates decide where to eat.

Van 2's first "downtime" is immediately after the starting gun.  Since most teams are not elite in nature, they are typically given an early start time.  This means you probably did not get much sleep the night before.  In some cases, the team met early in the morning and drove to the start which really creates havoc with your sleeping patterns.  My recommendation is to drive to the first big transition area and grab a nap.  I always bring a sleeping pad and a small pillow so I can stretch out on the grass and grab some shut eye.  I know that some people can't sleep when there is a lot of commotion around them.  . But at least give it a try.  Grabbing some shut eye when you can will keep you fresh for your runs.

If you are one of those who cannot sleep in this type of environment, this is the perfect time to get to know your teammates.  Even if you are a work group or already friends, I can assure you that you will learn something new about them if you take the time to hang out and chat.  I usually bring magazines and a book to pass the time when we are hanging out at the transition areas.  There is always a quiet space somewhere where you can read undisturbed.  Finally, make sure that you are staying hydrated and grab a small snack like an energy bar while you are waiting.  Remember, you'll be running before you know it.

Now the big issue – SLEEP.  I have always been able to get at least 3 hours of good sleep in every relay I have participated in.  After your night leg, getting some sleep, no matter how little, is crucial. Even if you can't truly sleep, you need to try.  I recommend bringing a comfortable sleeping pad (like one you might use on a campout), a sleeping bag and a pillow.  Get yourself into some dry and warm clothes and find a place where you can stretch out and close your eyes.  Even if you don't sleep, the rest will help you when it comes to your final leg.  If you have a 15 passenger van, you can always sleep in the van.  I have done this as well but prefer to sleep in the outdoors.

Finally, make sure that after every run and during your downtime – stretch.   You are going to be sitting in a van for many hours.  That is not something you usually do unless you are a real estate professional like me.  This means you are going to stiffen up.  So whenever you have the chance grab your foam roller (if you brought one) and stretch.  This will allow you to stay loose and avoid those annoying cramps.  If you stay loose, you will be able to perform at your peak during each of your three legs.

Finally, if I can give you only one piece of advice to follow when running an overnight race, it would be to have fun!  Have fun while you're running, fun supporting your teammates, and fun during your down time. The best times during the relay are when you and your teammates are laughing your way down the road.  As I have said before, overnight relays are like no other race you will ever participate in because you a running as an individual but still part of a team. What better way to challenge yourself and to have a great time with likeminded people. 

As Audrey Hepburn once said, "I love people who make me laugh. I honestly think it's the thing I like most, to laugh. It cures a multitude of ills. It's probably the most important thing in a person."  I love my teammates because they can make me laugh and isn't that the best way to spend a weekend out on the road.

Oct. 21 – 6.10 miles (57:31, 9:23 pace)

Oct. 22 – 4.00 miles (31:35, 7:54 pace) – Speed Work
Oct. 24 – 5.20 miles (42:41, 8:13 pace) – Tempo Run
Oct. 25 – 6.10 miles (57:25, 9:23 pace)
Oct. 26 – 10.10 miles (1:29:40, 8:49 pace)
Oct. 27 – 6.10 miles (59:13, 9:41 pace)
Oct. 29 – 6.10 miles (57:54, 9:30 pace)
Oct. 30 – 4.00 miles (32:25, 8:06 pace) – Speed Work
Oct. 31 – 6.20 miles (56:54, 9:14 pace)
Nov. 1 – 6.10 miles (55:36, 9:05 pace)
Nov. 3 – 6.20 miles (53:35, 8:42 pace)
Nov. 4 – 3.00 miles (31:59, 10:43 pace)
Nov. 5 – 6.20 miles (50:13, 8:06 pace)
Nov. 7 – 3.50 miles (31:11, 8:57 pace)
Nov. 9 – 7.10 miles (1:03:34, 8:57 pace)
Nov. 10 – 10.10 miles (1:28:06, 8:42 pace)

Total Miles:  96.1 miles

2013 Total Miles:  1,501.5 miles