Monique highlights Rank Stranger race recap

Monique Faber, a 2005 Rank Stranger who is returning to the team this year, finished 194th out of 2,398 women in the Madison half marathon on Sunday.  That was great work in hot conditions.  Great work in ANY conditions!  (Monique trained for the Marathon, which was cancelled due to conditions.  Her time was 1:47:39, an 8:13 mile pace).

Other recent results for our teammates: Chicagoland Strangers Denise Meacham, Randy Meacham, Renee Roux and Debra Addison ran the Soldier Field 10 miler on May 26; Steve Hill finished the Green Bay Half Marathon on May 20 (the full marathon was cancelled there; another hot one); and Jeff Shampo ran the Syttende Mai 20 miler (Madison - Stoughton) on May 19.

Weekly tips (2 this week) - night running and the race bible

Night running and elusive sleep

Fear the dark?  Don’t worry, with the exception of some of the park and bike trails, the dark is overrated.  There are street lights, house lights, and your van’s headlights and taillights -- we’ll keep you in sight whenever possible.

Your headlamp may give the illusion of lighting your way but this, along with the blinky vest, is most useful in alerting cars, pedestrians and animals of your presence.  And to allow your van to keep track of you.

Course markings are of course harder to see at night.  Your teammates will shepherd you as best they can from the van, but memorizing the turns and following other runners are proven techniques (the first will get you where you should be going, the latter will ensure you have company when you are lost).

You are likely NOT going to get a completely refreshing snooze on this journey, unless you habitually sleep in a van and have mastered the art.

Still, try to catch a cat-nap as soon as you’re done with your first leg. It’s easy to want to stay up all night cheering people on, but if you finish your first leg and lay down in the back of the van for an hour or so, you’ll feel much better later.

There is “down” time for each van. To make the most of the opportunities, bring a bag you can stuff with clothes to make a pillow, a light blanket or lightweight sleeping bag.  A space blanket can be used as ground cover.

The Rank Stranger record for hours sleeping, established by Rachel in 2005, is untouchable.   She slept in the noon sun at Lake Mills, WI, in the noisy van as it bounced from stop to stop, and even through breakfast in Zion, IL.  The conservative estimate is 8 hours of sleep.

----

Exerpts from Ragnar's "Race Bible"

Race rules are common sense and old hat to veteran Rank Strangers but the following are a few things we need to watch for.

1. Reflective vests.   The team has 'em and we'll use 'em.  "Every person outside the support vehicle will be required to wear a reflective vest during the nighttime hours. "

2. "Team race numbers (bibs) must be worn and visible on the front of each runner at all times while on the road. "

3. "Each van will be required to have a safety officer/navigator that is awake and alert at all times. The safety officer is responsible for helping the team behave safely during the race. He or she must be seated in the front passenger seat and must have the safety guidelines and rules within reach at all times. The safety officer responsibilities may be rotated between team members. "

4. "Any team member crossing the road must do so with an orange crossing flag, day or night (This applies to the support crew – not the “on” runner) Teams will be given flags at the safety briefings. "

5. "No Van Support Leg Rules: (a) Team members are not allowed out of their vehicle on the roadway. (b) Teams are not allowed to provide water or food to their runner during these legs, (c) Teams vehicles may pull over where it is legal, to cheer and monitor runners, (d) if a runner is in distress and there is a safety concern, teams may assist their runner or a runner from any other team. All ‘no van support’ legs over 4 miles long will have at least one water station.  ‘No van support’ legs over 8 miles long will have at least two water stations."

6. "Rules are enforced based on a “three strikes you’re out” policy. There will be 12 race officials monitoring the course to enforce rules. Teams will be notified via text message each time they violate a rule. If a team receives three strikes they must check in at the next major exchange. A Course Marshal will meet them to review the validity of each violation."

The race bible is on the Ragnar Chicago web site.  Ragnar Chicago

--

Rank Stranger trivia: Renee (13), Randy (8), Martin (6), Anne (6), and Chris (6), Brad (6), Kim (6), Debra (6) have run the most legs without running one twice.

Rank Stranger tip – Dress for success

Rank Strangers have experienced blazing hot weather, cold, both, and even delays by tornado warning. WHO KNOWS what this year will bring? Hot AND cold? Runners are usually the most comfortable people because they are kept warm by the exertion and cool by perspiration. It is the waiting to run that can be uncomfortable. This year I’m going to bring short AND long sleeve shirts. I will also bring a sweatshirt and sweatpants to wear in the van. If it is as hot as 2005, the long sleeve shirts and the other cold weather gear won’t get out of the bag. Rain poncho? That might smack of negative thinking, but I will likely bring some sort of rain gear so I can stay dry when I get out of the van and cheer on our runners.

I recommend separating you sets of clothes in gallon Ziplock bags. Bring at least one extra set of gear in the event you get drafted to run an extra leg. The Ziplock bags keep the clothes dry before you use them and everything else dry after they have been used.  Bring at least 2 pairs of shoes so you will be assured a dry pair to wear between your relay legs.

--

Rank Stranger Trivia:  Martin (2 relays) is the only multiple-race Rank Strangers to average more than 20 miles per relay.  Top average miles (2 or more relays): 1. Martin (2) 21.3, 2. Holly (3) 19.8, 3. Eric (7) 19.1, 4. Jeff (7) 18.4, Chris (2) 18.4, 6. Steve H. (3) 18.1, Pete (3) 18.1, 8. Marc G. (4) 17.5.

Rank Stranger tip – Replenishment

Studies have shown that within the first 2 hours after running, your body will replenish energy stores at nearly twice the rate of restoration after 2 hours. You should concentrate on eating and drinking high glycemic index carbohydrates right after running. High glycemic index foods include things like breads, sweet fruits (raisins, grapes, oranges) and sugared drinks. Good replenishment would be to down a quart of Gatorade and 1 or 2 bagels immediately after your cool down. You should avoid eating or taking sugared drinks within 1 hour prior to running.


Our vans will be stocked with water, Gatorade, ice, fruit and energy bars. We will restock that stock as necessary. There are no aid stations along the course like you’ll find in shorter races, though there are porta-potties at the transition areas.


Bring your favorite energy bars and snacks, plus cash for raids on convenience stores and restaurants. 


Since they are shadowed by the van, most Rank Strangers don’t carry water on the run. Your teammates will offer you water along the run.


More advice, from running coach Lori Koch in 2009: ”The key to this race is recovery. Nutrition is key. Make certain you are drinking a good mix of water and electrolyte between your runs. Make sure your body knows how to handle this before the week of the relay. So practice that mix starting now, especially on your long runs. You do not want to find out on relay day that Gatorade makes you sick and/or you have not been practicing with it and you are trying to catch up with hydration you should of already had prior to race day. You also need to eat real food between your runs. a good mix of protein and carbs with a little more salt in the mix. Turkey sandwiches, peanut butter and bagels, peanut butter and jelly, pretzels, trial mix, etc. Again you do not want to find out race day that you cannot stomach this. Try to do a couple of trial runs where you complete a 5 miler in the morning and then another 3-5 in the evening and see how you feel. I am not recommending this as everyday race training plan from here on out, but trying a couple of days between now and race week can provide some clues."
---


Rank Stranger trivia: Eric and Art have run 15 of the 18 legs for Van #2 and Van #1, respectively.  Other runners who have sampled many legs: Renee 13, Jeff 9, Pete 7, Marc G. 7.  

Rank Stranger story

Rank Strangers is the only team to compete in all seven Madison-Chicago run relays.  Founded by Eric Engdahl and Mark Clear, they've put nearly 40 runners on the course and seen the race change from Great Midwest Relay (GMR) to MC200 in 2007 and Ragnar in 2011.

Mark Clear

"Rank Strangers" is word play in a number of ways. Mostly significantly, they are NOT strangers. Thirty-seven (37) different runners have made the journey and all were referred by other Rank Strangers.  Three rookies in 2012 will bring that number to 40. Nineteen (19) Rank Strangers have run multiple races.   Eric Engdahl and Jeff Shampo have run all seven years.  Mark Clear and Art Saffran have raced 6 of 7.  Renee Roux and Marc Golab have raced four times.

2005 runner Keith Dudding coined the team name, drawing inspiration from an old song, "I am a poor wayfaring stranger travelling through this world of woe."   He added, “actually, after we've all run a leg or two, we would more closely resemble a tune made popular by The Stanley Brothers ... ‘Rank Strangers’.”

Eric Engdahl

Rank Strangers typically finish in the middle of the pack, the priority being fun, not fast. That hasn’t stopped some of the runners from blazing to fast times on their legs, however.   The team has many experienced marathoners, including five (5) Boston qualifiers and two (2) iron man triathletes.

Rank Stranger team building includes tracking individual exploits on their blog ( www.rankstrangers.info ) circulating weekly training tips starting in the months before the race.  The training tips are accompanied with team trivia.  Example:  "The only runner to run the same leg 6 times Mark (1, 13, 25).  Others who have run the same leg more than 3 times:  Jeff 4 (leg 6, 18, 30) and Eric 4 (31) 3 (19, 24)."  After the race a photo book is distributed, commemorating the team's accomplishments.  A recent development is trading cards; a Jeff Shampo card was issued in 2011 (see http://tinyurl.com/89944ld for a blog entry about the 2011 photo book and the trading cards).   Rank Strangers are on twitter @rankstrangers.

Mark Clear is Madison 19th District Alder since 2007 and Council president 2010-11.  He is co-founder and CEO of technology firm IMS  (www.ims.net).   Eric Engdahl is a manager at Health Care Services Corporation (Blue Cross Blue Shield) in Chicago.

Training Tip - Warm up and cool down

To avoid injury and maximize performance you should warm up prior to running. This becomes even more important for the 2nd and 3rd leg when you may be stiff from previous runs and riding in your van.

Start out very slowly walking then jogging. Follow this with 5-10 short runs of 50 yards or so simulating your race pace. Jog 50-100 yards between each of these short runs. If you have the urge to stretch, you should do it at this point when you are well warmed up. Stretching may not be a good idea when you are fatigued (especially before the last leg).

Additionally, it is extremely important to do a cool-down after each run to reduce the waste products left your working muscles. These waste products are guaranteed to make you stiff and sore for your next leg if you jump immediately into your vehicle after your run. After the hand-off, continue to jog and then walk before you get into the van.

If anything feels sore or tight after your run, you should ice it immediately for 10 to 15 minutes.

Between your runs, keep your legs warm and loose. Take advantage of stops to get out and walk around. This will help keep your legs loose.

Rank Stranger trivia: Only Renee, Jeff, Mark and Pete have run from both vans.  Renee ran once from Van#2, 3 times in Van#1.  Jeff ran once from Van#2; his other 6 years have been  in Van#1.  Pete (4 relays) and Mark (6) are Van #1 fixtures but they shared a Van #2 leg one year, covering for an injured runner.

Meachams smash personal bests at Kenosha

Big smiles from Denise and
Randy after personal bests.

It was a big day for the Rank Strangers at the Wisconsin Marathon this morning, with veterans Randy and Denise Meacham setting personal best and Randy qualifying for 2013 Boston.  


It was Randy's fourth-straight personal best, 3:26:34, in his 44th marathon.  His target was 3 hours and 30 minutes to qualify for the 2013 Boston Marathon.

Denise ran a personal best 3:49:53, one year after breaking four hours for the first time on the same course,  3:55:49.  Today's was her 26th marathon.


Rank Stranger Renee Roux ran the half marathon today; she and spectator Eric were able to give the Meachams encouragement on the course.

Randy at mile 14

Before the race Randy described today's race as "my first serious attempt to qualify for Boston. Two years ago I started on a journey to get in the best shape of my life, to break a personal record that I set 10 years ago, and to ultimately qualify for the Boston Marathon."


Randy broke that long-standing record in last year's Kenosha race. "To reach these goals I started an intense program that included running more miles and shedding 14 pounds of body weight," he added.

Randy's recent record-breaking run:

1. Wisconsin Marathon (Kenosha) May, 2011 3:35:05

2. Chicago Marathon, October, 2011, 3:33:17

3. Lost Dutchman (Arizona), February, 2012, 3:33:03

4. Wisconsin Marathon (Kenosha), May, 2012, 3:26:34

Randy's year in the Madison-Chicago relay were 2006, 2007, 2009.  Denise ran in 2007 and 2009.

Next up for the Meachams is the Chicago Marathon in October and then Frankfurt, Germany at the end of October. 

Denise sheds her water belt at mile 18.5

Marc Golab drops, alternate list activated

Injury has forced 4-time veteran Marc Golab to drop out of the 2012 race. Marc is #5 in total mileage for Rank Strangers.

The loss of Marc forces us to dip into our alternate list for the first time. At the time of Marc's exit the alternates were Anne Martino, Randy Meacham, Denise Meacham, Beverly Schuller, Debra Addison, Monique Faber, Hans Schuller.