Rank Stranger Update #8 (and recycled training tip)

Hi team,

We've been assigned our customary start time, 9AM, so we can maintain our pre-race breakfast time of 7am on Friday, June 12.  This year we'll be at the Perkins Restaurant on the east side, at 4863 Hayes Road, Madison, because the start has moved to Warner Park.   Please feel free to bring guests to breakfast but let me know so I can arrange for an even longer table.

Attached is a PDF of the latest schedule - let me know if you have any questions.  Ragner just recently nailed down the outstanding leg maps and van transition #18; this is very likely the route we'll run.

The Farmers Almanac (www.almanac.com) says June 12-16 will be "sunny, cool."   We can dream, I suppose.   I seem to remember a year (out of 10) where it wasn't blistering hot at one time or another...

Have a great weekend.

best,

Eric




Reminder:  Our web site's home page links to a full set of tips from 2011 - http://rankstrangers.blogspot.com/p/2011-tips.html
There's also the packing checklist - http://rankstrangers.blogspot.com/p/packing-checklist.html
...and a guide to newcomers -  http://rankstrangers.blogspot.com/p/guide-for-rank-stranger-newcomers.html

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Featured runners: Bob Holzer, Jill Buhrfiend and Ivanka Sans Starocelsky are the rookies on the 2015 team.   There have always been first-timers, starting with 12 in the first year of the race, 2005.  The fewest rookies in any race was 1 in 2011 and 2 in 2014.   There were 3 rookies each in 2010 and 2012.

Tip  (circa 2009)

Warm-up/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 (e.g. 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.