Rank Stranger Update #9 (and recycled training tip)

 Hi team,

In two weeks time the excitement (madness?) will be behind us and most Rank Strangers will enjoy a lazy morning at home after a night dreaming of clambering in and out of a large van -- though Bo will probably be out doing a triathlon.

A correction from last week: Angie should have been included in the "Featured runner" section.  Angie Patnode joins Jill Buhrfiend, Ivi Sans and Bob Holzer as first time Rank Strangers.  Angie, Jill and Bob will be in Van #1, Ivi in Van #2.

Next weekend I'll detail the plan for race eve (Thursday, June 12) for the Chicago area runners (we'll ride to Madison together).    Any questions?  Let me know.

best,

Eric



Featured runner:  Greg Masenthin will be running for the second time (2014 was his debut with Rank Strangers).  He's one of four runners from Blue Cross Blue Shield of Illinois (Eric, Jill and Bob are the others).  Greg is also on our August "Hood To Coast" team.


This week's training tip:

Circa 2009

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 replenish that stock as necessary.  There are  no aid stations like you’ll find in shorter races.

You should bring your favorite energy bars and snacks, plus cash for raids on convenience stores and restaurants.  Breakfast in Zion, IL, is a traditional highlight.

Since they are shadowed by the van, most Rank Strangers don’t carry water on the run.  Put your teammates to work handing you a water bottle.