Sunday, April 26, 2015
Sunday, April 19, 2015
Rank Stranger Update #3 (and recycled training tip)
This week we preview tomorrow's (Monday, April 20) Boston Marathon which will feature our Randy and Denise Meacham (both running from Van#2 on June 12-13) and also veteran Rank Strangers David Maze and Monique Faber. I can't say it any better than Wikipedia:
The Boston Marathon is an annual marathon hosted by several cities in Greater Boston in eastern Massachusetts, United States. It is always held on Patriots' Day, the third Monday of April. Begun in 1897, inspired by the success of the first modern-day marathon competition in the 1896 Summer Olympics, the Boston Marathon is the world's oldest annual marathon and ranks as one of the world's best-known road racing events. It is one of six World Marathon Majors.
Since 1897, the Boston Athletic Association (B.A.A.) has managed this event. Amateur and professional runners from all over the world compete in the Boston Marathon each year, braving the hilly New England terrain and varying weather to take part in the race.
The event attracts 500,000 spectators each year, making it New England's most widely viewed sporting event. Though starting with 18 participants in 1897, the event now attracts an average of about 30,000 registered participants each year, with 26,839 people entering in 2013. The Centennial Boston Marathon in 1996 established a record as the world's largest marathon with 38,708 entrants, 36,748 starters, and 35,868 finishers.
Rank Strangers have nine Boston qualifiers, with Anne Martino, Art Saffran, Holly Dowling, Eric Engdahl and Jennifer Sell added to this year's quartet.
Please join me in wishing Dave, Randy, Denise and Monique the best best luck tomorrow. As I mentioned last week, Monique (#20260) and Denise (#20205) will be together in Corral #5 with the gun sounds for Wave #3 @ 10:50AM. I include the numbers in case you want to join me in tracking their progress using the ATT Athlete Alert service ( ATT Athlete Alert ). It is always a wonderful distraction at work! Randy (#13723) will start with Wave #2 10:25AM and Dave (#6797) with Wave #1 at 10AM.)
Happy Sunday!
best,
Eric
---------------------------------------------
Featured runner: Denise Meacham will be running Madison-Chicago for the 3rd time, returning after a 5 year gap (she raced in 2007 and 2009).
Training tip:
Recycled training tip. Must be an old one - refers to the Madison Chicago 200.
Tip: Practice "off-cycle" running
Don’t let the MC200 catch you off guard. Whether you are a morning or evening runner the MC200 will challenge you with a run at a time that is NOT familiar to you.
Practice by starting a run at least 8 hours from your normal run time. I normally run early in the morning, so part of my MC200 practice is an evening run. This gives me a sense of how my body, especially my stomach, responds. Ideally, keep your normal run too so you have two runs on the day of this dress rehearsal. (Review the Rank Stranger tip about multi-run days).
Speaking of the stomach…it is important that you know the answer to these questions:
1. What is the right pre-run meal for you? (How much food is enough to give you the energy you need?)
2. How much time do you need to digest your meal?
Answers are specific to YOU – what works for me might not work for you.
Finally, talk with your van-mates about everyone’s requirements for meal stops – make the most of restaurant meals and convenience store raids.
During the race, if you can fit in regular meals near your normal eating times, do it. You should eat right after you run a leg to provide the food time to settle. Avoid eating large quantities of protein or fat which will not digest well.
The Boston Marathon is an annual marathon hosted by several cities in Greater Boston in eastern Massachusetts, United States. It is always held on Patriots' Day, the third Monday of April. Begun in 1897, inspired by the success of the first modern-day marathon competition in the 1896 Summer Olympics, the Boston Marathon is the world's oldest annual marathon and ranks as one of the world's best-known road racing events. It is one of six World Marathon Majors.
Since 1897, the Boston Athletic Association (B.A.A.) has managed this event. Amateur and professional runners from all over the world compete in the Boston Marathon each year, braving the hilly New England terrain and varying weather to take part in the race.
The event attracts 500,000 spectators each year, making it New England's most widely viewed sporting event. Though starting with 18 participants in 1897, the event now attracts an average of about 30,000 registered participants each year, with 26,839 people entering in 2013. The Centennial Boston Marathon in 1996 established a record as the world's largest marathon with 38,708 entrants, 36,748 starters, and 35,868 finishers.
Rank Strangers have nine Boston qualifiers, with Anne Martino, Art Saffran, Holly Dowling, Eric Engdahl and Jennifer Sell added to this year's quartet.
Please join me in wishing Dave, Randy, Denise and Monique the best best luck tomorrow. As I mentioned last week, Monique (#20260) and Denise (#20205) will be together in Corral #5 with the gun sounds for Wave #3 @ 10:50AM. I include the numbers in case you want to join me in tracking their progress using the ATT Athlete Alert service ( ATT Athlete Alert ). It is always a wonderful distraction at work! Randy (#13723) will start with Wave #2 10:25AM and Dave (#6797) with Wave #1 at 10AM.)
Happy Sunday!
best,
Eric
---------------------------------------------
Featured runner: Denise Meacham will be running Madison-Chicago for the 3rd time, returning after a 5 year gap (she raced in 2007 and 2009).
Training tip:
Recycled training tip. Must be an old one - refers to the Madison Chicago 200.
Tip: Practice "off-cycle" running
Don’t let the MC200 catch you off guard. Whether you are a morning or evening runner the MC200 will challenge you with a run at a time that is NOT familiar to you.
Practice by starting a run at least 8 hours from your normal run time. I normally run early in the morning, so part of my MC200 practice is an evening run. This gives me a sense of how my body, especially my stomach, responds. Ideally, keep your normal run too so you have two runs on the day of this dress rehearsal. (Review the Rank Stranger tip about multi-run days).
Speaking of the stomach…it is important that you know the answer to these questions:
1. What is the right pre-run meal for you? (How much food is enough to give you the energy you need?)
2. How much time do you need to digest your meal?
Answers are specific to YOU – what works for me might not work for you.
Finally, talk with your van-mates about everyone’s requirements for meal stops – make the most of restaurant meals and convenience store raids.
During the race, if you can fit in regular meals near your normal eating times, do it. You should eat right after you run a leg to provide the food time to settle. Avoid eating large quantities of protein or fat which will not digest well.
 |
| Denise, Randy, Dave |
 |
| Monique |
Sunday, April 12, 2015
Rank Stranger Update #2 (and recycled training tip)
Hi team,
The calendar says just 61 days to go until the Madison-Chicago race and this week's Spring weather makes me think race day will actually come!
An immediate count down is to the April 20 Boston Marathon, where we have four teammates in the field. I note Monique (#20260) and Denise (#20205) will be together in Corral #5 with the gun sounds for Wave #3 @ 10:50AM. How do I know this and what's with the bib numbers? I was snooping for numbers so I could follow our teammates with the AT&T tracker service. Randy (#13723) will start with Wave #2 10:25AM and Dave (#6797) with Wave #1 at 10AM.)
------------------------
Featured runner: Art Saffran will be running for the 10th time, having missed only 2010. He is one of 16 Rank Strangers to top 20 miles in a single relay, having done it twice (6 of those 20 mile runners are on this year's team). Art has the 5th longest single leg, 9.9 miles.
Training Tip:
May 1, 2011
Night running and elusive sleep
Fear the dark? Don't worry, with the exception of some of the park trails run by Van #1, 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.
The calendar says just 61 days to go until the Madison-Chicago race and this week's Spring weather makes me think race day will actually come!
An immediate count down is to the April 20 Boston Marathon, where we have four teammates in the field. I note Monique (#20260) and Denise (#20205) will be together in Corral #5 with the gun sounds for Wave #3 @ 10:50AM. How do I know this and what's with the bib numbers? I was snooping for numbers so I could follow our teammates with the AT&T tracker service. Randy (#13723) will start with Wave #2 10:25AM and Dave (#6797) with Wave #1 at 10AM.)
------------------------
Featured runner: Art Saffran will be running for the 10th time, having missed only 2010. He is one of 16 Rank Strangers to top 20 miles in a single relay, having done it twice (6 of those 20 mile runners are on this year's team). Art has the 5th longest single leg, 9.9 miles.
Training Tip:
May 1, 2011
Night running and elusive sleep
Fear the dark? Don't worry, with the exception of some of the park trails run by Van #1, 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.
Saturday, April 4, 2015
Rank Stranger Update #1 (and recycled training tip)
Happy Saturday, team.
I'm continuing a Rank Stranger tradition of weekly training tips, in the interest of informing newcomers and also stoking your excitement about the June 12-13 race. The tips are recycled but I'm adding a "featured runner" section to recognize the relay achievements of our veterans. The world can follow the tips and other news on the web - www.rankstrangers.info. Again, most of the Tips will be familiar to veterans though these messages will be spiced up with facts from the Rank Stranger record book, including wacky trivia, analysis of likely small changes to the course, excerpts from the Ragnar "Race Bible" and the mystery story "How DO the Madison Runners Get Home?".
Updates since last week:
1.There are changes to the schedule - 19 of 36 legs have small to large changes in mileage. The attached PDF matches today's version of the Ragnar site; we can expect more changes between now and race day, especially since Ragnar hasn't nailed down three of the leg routes and a transition area. http://www.ragnarrelay.com/race/chicago/legs
2. Speaking of transition areas, there's much change. (a) The race start is moving from south to north, to Warner Park in Madison. Accordingly, we'll move our Friday morning meet-up and breakfast to the Perkins Restaurant at 4863 Hayes Rd. Chicago runners will stay at the Comfort Inn & Suites Madison - Airport on E. Washington; I'm holding rooms for us. (b) the finish has moved back to Montrose Harbor in Chicago after a one year hiatus. (c) The Racine transition is moving 1 mile north from the infamous ice cold water shower YMCA, to North Beach Park in Racine. (d) transition #18 which has been at Martin Luther High School since the beginning of time (2005) is listed as "TBD" -- think good thoughts because those showers worked!
3. Angie Patnode joined the team, giving us a full complement of 12 runners.
Counting down: at the Monday, April 20 Boston Marathon, Rank Strangers Monique Faber (2005, 2012) and David Maze (2007) will run for the first time, Randy Meacham (2006, 2007, 2009) for the third time and Denise Meacham (2007, 2009) for the second time. The Boston Marathon will be streamed live online for free starting on Monday, April 20 at 9:30 a.m. ET. I'll mention this again; I so enjoy tracking our runners on the course.
Best,
Eric
I'm continuing a Rank Stranger tradition of weekly training tips, in the interest of informing newcomers and also stoking your excitement about the June 12-13 race. The tips are recycled but I'm adding a "featured runner" section to recognize the relay achievements of our veterans. The world can follow the tips and other news on the web - www.rankstrangers.info. Again, most of the Tips will be familiar to veterans though these messages will be spiced up with facts from the Rank Stranger record book, including wacky trivia, analysis of likely small changes to the course, excerpts from the Ragnar "Race Bible" and the mystery story "How DO the Madison Runners Get Home?".
Updates since last week:
1.There are changes to the schedule - 19 of 36 legs have small to large changes in mileage. The attached PDF matches today's version of the Ragnar site; we can expect more changes between now and race day, especially since Ragnar hasn't nailed down three of the leg routes and a transition area. http://www.ragnarrelay.com/race/chicago/legs
2. Speaking of transition areas, there's much change. (a) The race start is moving from south to north, to Warner Park in Madison. Accordingly, we'll move our Friday morning meet-up and breakfast to the Perkins Restaurant at 4863 Hayes Rd. Chicago runners will stay at the Comfort Inn & Suites Madison - Airport on E. Washington; I'm holding rooms for us. (b) the finish has moved back to Montrose Harbor in Chicago after a one year hiatus. (c) The Racine transition is moving 1 mile north from the infamous ice cold water shower YMCA, to North Beach Park in Racine. (d) transition #18 which has been at Martin Luther High School since the beginning of time (2005) is listed as "TBD" -- think good thoughts because those showers worked!
3. Angie Patnode joined the team, giving us a full complement of 12 runners.
Counting down: at the Monday, April 20 Boston Marathon, Rank Strangers Monique Faber (2005, 2012) and David Maze (2007) will run for the first time, Randy Meacham (2006, 2007, 2009) for the third time and Denise Meacham (2007, 2009) for the second time. The Boston Marathon will be streamed live online for free starting on Monday, April 20 at 9:30 a.m. ET. I'll mention this again; I so enjoy tracking our runners on the course.
Best,
Eric
-------------------------
Featured runner:
Randy Meacham will be running for the fourth time and will move from 12th place in overall mileage (45.6 miles) to 10th place, passing Jennifer Sell and Holly Dowling. Randy's 23.5 miles in 2007 was the 5th most ever for a Rank Stranger in a single race. Randy has the 10th longest single run, 9 miles. He is one of 16 Rank Strangers to top 20 miles in a single relay (6 of those runners are on this year's team). Randy returns afer a 5 year gap (he last raced with us in 2009).
------------------
Training tip:
Sent: Sunday, March 31, 2013 2:49 PM
Subject: Rank Stranger tip - Training distance (circa 2011)
Fun videos: http://rankstrangers.blogspot.com/2011/08/video-introduction-to-run-relays.html
Today's tip:
For relay training, don’t focus on the total distance of your legs as an endurance target. You might think that if a runner needs to run a combined 18 miles (6 miles x 3) they should really get in at least an 18 miler prior to the event. While that endurance base might be helpful, what is really more important is to run a fair amount of mileage at your target race pace and focus on running that pace for a distance slightly longer than the longest of your race legs. So if you’re running a 5, a 6 and an 8 mile leg, then you want to be able to comfortably cover 9 or 10 miles at your race pace. (See the Rank Stranger tip on pacing for more advice. It says your pace should be appropriate for your total relay mileage).
Remember, the tough aspect of running in the relay is not so much the distance, but rather the short recovery time between the runs. Added to that is the fact that most runners will run too fast, especially in their first leg, which means they will be especially tired going into their second or third runs.
(credit: coachjoeenglish.wordpress.com )
This pearl of wisdom is one of a series to prepare Rank Strangers for the relay. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com
Wednesday, April 1, 2015
Where does your money go?
Rank Stranger fees rose significantly when Ragnar took over Madison-Chicago but the accompanying chart shows we continue to put all the money into the race. (Fees rose because we had to start paying the the entry fee; previously team co-founder Mark Clear's company hosted the event web site and we got in for free).
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