Training tips (2011)

Saturday, May 21, 2011 4:24 AM
Rank Stranger tip – Dress for success (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.


First, fun facts from the Rank Stranger record book: Eric (6 relays), Martin (2) are the only multiple-race Rank Strangers to average more than 20 miles per relay. 20.5. Top average miles (2 or more relays): Eric (6) 20.5, Martin (2) 20.5, Holly (3) 19.7, Jeff (6) 18.4, Chris (2) 18.3, Marc G. (3) 17.6, Art (5) 17.4, Steve H. 17, Anne 16.9, Pete 16.9.

The first Rank Stranger year (2005) was blazing hot, 2006 was cold, 2007 was pretty darn nice and in 2008 we were delayed by tornado scares. 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.

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Monday, May 16, 2011 3:35 AM
Rank Stranger tip – Warm up/cool down (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: Keith, Dave, Randy, Holly, Martin, Marc G., Art, Pete, Eric (3) have run 20 miles in a single relay. The top 4 single relay totals: Keith 28.4, Eric 26.6, Dave 24.7, Randy 23.5. Jeff – twice – Renee and Steve H. have run 19 or more miles).

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.

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Saturday, May 7, 2011 9:37 PM
Rank Stranger tip – Replenishment (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: The Rank Stranger runners with more than 30 miles: 1. Eric 124, 2. Jeff 110.4, 3. Mark 95.8, 4. Art 86.8, 5. Holly 59.2, 6. Marc G. 52.7, 7. Pete 50.9, 8. Renee 47.5, 9. Randy 45.5, 10. Martin 41, 11. Chris 36.6, 12. Steve H. 34, 13. Anne 33.9.

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. Saturday breakfast in Zion, IL, is a traditional highlight for Van#1.
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.

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Sunday, May 1, 2011 9:20 AM
Rank Stranger tip – Night running and elusive sleep (2011 edition)


Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011.   Read about the team and follow race action at www.rankstrangers.info.


First, fun facts from the Rank Stranger record book: Fourteen (14) Rank Strangers have run multiple Madison-Chicago relays.  After 2011 the numbers will be 19; five members of this year’s team are running for the second time -- Jennifer, Debra, Brad, Jamie, Kim.


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.


This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200.  Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com



Sunday, April 24, 2011 11:07 AM
Rank Stranger tip – Pacing (2011 edition) **SPECIAL EASTER SUNDAY TIP **

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: Randy (8), Martin (6), Anne (6), and Chris (6) have run the most legs without running one twice.

Rank Strangers boasts two Iron Man triathletes, Holly Dowling and Martin Tagge. Both have done heavy duty in the relay; they are near the top of the RS list for average miles per year. (Martin tied for first with 20.5 miles per relay, Holly next with 19.7).


Don’t expect to run at “personal best” pace in the MC200. The relay routine is not conducive to top performances: from a physiological standpoint, the time between legs is inadequate for complete recovery and restoration of energy stores. Studies have shown that complete restoration of muscle glycogen in runners’ legs takes as long as 48 hours.

Consider the following pace advice from coachjoeenglish.wordpress.com:

Run a pace that is close to what you would expect to run for the full distance of your combined legs. Think of it as one long run that is split into three segments with a long rest in between. If you wouldn’t be capable of running all three legs consecutively at a particular pace, then that pace is probably too fast for you. You’ll most likely burn up on the third leg.
Some people have success using their half-marathon pace target. This is slower than your 10K pace, but faster than your marathon pace. It falls somewhere in the middle. It should be quick enough to challenge you and make you competitive, but also be a good pace to sustain across all three legs.

Once you’ve dialed in your pace, you need to make sure that you get comfortable running that pace. You should get in 1-2 runs each week at that target pace. Just as you would for a marathon, or any important race, you want to practice your target pace and memorize what it feels like. This is so important for a race when you’ll get an adreneline rush when you take the baton and you will be tempted to go out like you’ve been shot from a cannon.
Learn your pace. Ingrain it into your head. Be ready to run your target pace, while ignoring what the other runners are doing around you.

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Saturday, April 16, 2011 12:36 PM
Rank Stranger tip – Multi-run days (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: Eric has run 15 of the 36 legs. Art has run 12 different legs, Renee 10, Jeff 9, Pete 7, Marc G. 7. The only runner to run the same leg every year is Mark (1, 13, 25). No one else has run the same leg more than 3 times! Jeff (leg 6, 18, 30) and Eric (31, 32) ran legs three times.
Add a couple of multi-run days to your training schedule a few weeks before the race. Count backward four weeks prior to the race and add one multi-run day four weeks out, one three weeks out, and two two weeks out. The last week before the race should be a mini-taper, resting up for the race.

In order to keep yourself from getting injured, you want to keep these runs short. Perhaps 3 to 4 miles each. Run them at your race pace, or a little faster, and make sure that you have at least 8 hours recovery between them. Put these in the middle of the week, say on Wednesday, out of the way of your more critical long runs on the weekends.
(credit: coachjoeenglish.wordpress.com)

A MC200 runner wrote in 2009: “If you now train 3 times a week, 5-7 miles, with some hills, you are close to ready. The tough part is self-control. You need to pace over a 48-hour period anticipating little or no sleep. The fight is three rounds, and between rounds you have to rest when you can. Most common runner mistake I've seen is nervous over-drinking and over-eating of "race fuel" type stuff.” Another runner added: “And don’t forget the adrenaline factor – you’ll be amazed at what your body can do with very little sleep.“

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Friday, April 8, 2011 10:47 AM
Rank Stranger tip – Practice “off cycle” running (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: Only Jeff, Mark and Pete have run from both vans. Jeff did 3 legs in Van#2 one year; his other 5 years were in Van#1. (Pete and Mark shared a leg one year, covering for an injured runner.)

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 a late afternoon 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.

This pearl of wisdom is one of a series to prepare Rank Strangers for the MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com


Sunday, April 3, 2011 1:02 PM
Rank Stranger tip – Training distance (2011 edition)

Best of luck to the Rank Stranger team that will tackle the non-stop Madison-Chicago run relay (MC200) on June 10-11, 2011. Read about the team and follow race action at www.rankstrangers.info.

First, fun facts from the Rank Stranger record book: Keith Dudding earned the title of iron man of Rank Strangers in the first relay, 2005. Keith holds records for most miles in a single relay (28.8) and also has the two longest runs, 11.7 and 10.7 miles. The long runs each spanned two legs -- he was doing extra duty in a short-handed van#2. Nine Rank Strangers have multiple runs of more than 7 miles: Jeff (7 times), Art 5, Eric 4, Steve H. 3, Keith 2, Martin 2, Randy 2, Denise 2, Holly 2. The following Rank Strangers of runs or more than 8.2 miles: Keith 11.7, Keith 10.7, Eric 9, Randy 9, Martin 8.8, Holly 8.6, Randy 8.6, Steve H. 8.6, Eric 8.5, Kim 8.4, Marc G. 8.4, Martin 8.2, Fred 8.2.


For MC200 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 MC200 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 MC200. Email any comments or questions to team co-captains Eric Engdahl ericmaxengdahl@yahoo.com or Mark Clear mark@markclear.com