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."
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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.