2008 Assorted Nuts Update

Since a few of you are brand new to the Great River Relay, every day (or every other day) I will be sending you a few tips to consider as race day(s) get closer. Some of the tips are ones we've learned along the way as a team and others are ones that I've gleaned from various experiences (i.e. altitude climbing, cycling and triathlons) and running colleagues. As well, if you have tips to share, email them to me and I'll compile them together and send them out.

First of all, congratulations on being part of a very neat running experience. As well, congratulations on being part of a very crazy team - which is what is exactly needed to complete this course. As our team shirts proclaim this year, we will OUTDRIVE, OUTCHEER and OUTRUN all other teams... and we'll snack and rest a little as well... It will most likely become one of the greatest running adventures of your life... well, at least in 2008.

Now, before you glance at the "Tips to Consider," take a minute to read the five EASY questions below and respond to each of them. Then when you send your answer (by replying to "everyone" on this email) to the entire team. Your answers don't need to be long - it's a blast just to know who you are and what motivates you. Here's the questions:

1. What made you decide to run the Great River Relay? And if you're returning, what made you want to return?

A visored hat and suntan lotion can be considered a necessity. Since it is the mid-August sun, it would be beneficial to protect yourself from the sun's rays as you will be spending a lot of time on the road (either running it or cheering on your teammates). While you're at it, be sure to pack a decent pair of polarized sunglasses.

DON'T RUN IN PAIN. This one statement cannot be expressed enough. The Great River Relay is simply that: a relay that depends on all its teammates. And it is a relay that ends in less than 30 hours, so don't punish yourself along the race so that you are paying for it months after. If you're hurting or injured, tell your teammates !

Consider flip-flopping your faithful running shoes. The time to purchase new running shoes is NOT now. Before a major race such as this, you would want to purchase running shoes about four to six weeks prior. At this point, be sure to bring two pair of your most comfortable and dependable running shoes so you can have fresh and dry shoes after each leg of your run.

At this point, the WORST thing you can do is to wear "new" running shoes; that is, running shoes that have less than 70 miles run in them. DO NOT BRING THESE SHOES as your feet will blister and your legs will pay for it.

Be consistent - don't "overtrain" at this point. There is aways a risk for individuals to "up" their mileage between now and a race like the Great River Relay. This is one of the worst mistakes and can lead to a variety of injuries. The best plan for your training at this point is:

Remain consistent in your trainings - don't increase your mileage greatly and be faithful to your miles and training schedule. At this point, increasing your mileage will not help you much in preparing for what lies ahead on April 22-23. Just look at each leg as a separate training run.

Adhere to the 10 percent rule: (1) Do not increase your weekly mileage by more than 10 percent and (2) do not increase the distance of your long run (if you're doing one) by more than 10 percent per week.

Do not run two hard workouts back to back (i.e. speedwork, hill repeats, long runs or races).

Be sure to listen to your body; listen to what your legs are telling you throughout your training. Instead of running when your muscles feel fatigued or sore, take an extra day off and save your legs. Be sure to incorporate rest days into your schedule, especially prior to hard workouts.

Continue to stay hydrated. One of the most important things you can do from now until the race is to remain hydrated... well hydrated. Not to be crude, but your urine should run pretty clear, as a sign of ample hydration. Hydration before, and especially during, the race will be crucial. If you find yourself thirsty on any given day, you are already feeling the effects of dehydration. Be drinking at least 8 to 10 glasses of water each day.

Stretch regularly. Keep those legs and arms and trunk loose by stretching out every day. If your body is not used to running up to 20 miles in a 25-hour time period, you will be sore when it's all over. But how sore will depend on you staying hydrated and you being flexible. Keep those muscles limber by stretching them every day, even twice a day - once in the morning and once in the evening.