Amy’s 36 Rules for Running a Ragnar Relay

 

I’m writing this post not only for my own benefit, but also for any of you Ragnar Relay virgins. There’s a few things you should know, that I didn’t know or didn’t want to believe going into the Madison to Chicago Ragnar Relay last summer.

Amy’s 36 Rules for Running a Ragnar Relay*:

1. Get two 15-passenger vans for your team of 12.

2. Find a driver for each van.

3. Bring a GPS (and pre-program all the exchange points in it).

4. Pack one running outfit for each leg you’re running (bottoms, top, sports bra, underwear, socks).

5. Pack each leg’s outfit in a separate 1 gallon Ziploc bag. This makes it easy when you need to change – no digging through your bag – and it keeps the stank contained.

6. You can pack toothpaste/toothbrush/soap/shampoo but you’ll be pretty damn lucky if you get to use any of it.

7. Embrace the stank or take a whore shower (aka babywipe bath).

8. Bring gum. You and the rest of your van will appreciate it (see above).

9. Don’t expect any more than 1-2 hours of sleep. If you’re lucky.

10. Pack one set of sweatpants/sweatshirt or lounge gear. This will be good for in between legs and for at the finish.

11. Bring an extra pair of running shoes in case it rains.

12. After dark, take a headlamp or flashlight to the port-a-potty. You don’t want to know what happens when you try to go in the dark.

13. Hand sanitizer. See #12.

14. Baby wipes. Get a big ol’ box of them. They can be used as toilet paper if you find the port-a-potty or yay-omg-flush-toilet is empty.

15. Deodorant. Use it. Love it.

16. Body Glide.

17. Bring a car charger for your cell phone, iPod and/or Garmin.

18. Don’t overpack, whether it be running gear, food or other supplies. Bring only what you need. The extra bags/coolers/etc will get annoying.

19. Plan for fun. Ragnar isn’t just about running a race. It’s the experience. You’ll want to have some fun games or other activities you and your teammates can do – frisbee, whiffle ball, kickball, foursquare, etc.

20. Give your drivers/volunteers a thank you gift of some kind – whether it’s a gift certificate to their favorite store, a team shirt, or picking up their tab at the post-race party, make sure they know how much you appreciate them!

21. Car markers – have fun with them, but know that you will have to clean off your van before you return it to the rental agency.

22. Perhaps you should spring for a carwash on the ride home, rather than cleaning the van with baby wipes. Yeah, that happened.

23. Take lots of pictures and videos. You will want to remember the experience days…weeks…months…years later.

24. During night-time runs, especially along dark paths, wave your hand infront of your headlamp as you approach another runner. It’s a nice heads up that you’re behind them.

25. Designate one person from your van to bring a foam roller and/or running stick. See #18.

26. Bring your ID if you want to drink at the post-race party (trust me, you will).

27. Have each person in your van bring a refillable water bottle and/or whatever hydration method they use for running (fuel belt, Nathan handheld, Camelback, etc). Then, bring a few gallon jugs of water to use for refilling. You will save the environment by not purchasing a case of bottled water.

28. At every exchange, get out of your van and cheer on your teammates. They will appreciate your support, high fives, and ass-slaps.

29. Bring a hat or visor. It will keep the sun out of your eyes during the day and, if for some reason it rains, will keep the rain out of your eyes.

30. Plan for 1 cooler per van. You only need to keep perishable items cold, in addition to whatever you plan on eating or drinking next. See #18.

31. Have everyone in your van sign up to bring certain food/drink items, or designate one person to pick it all up. Stick to your list. This ensures you follow rule #18. (Have you noticed #18 is important?)

32. Get team shirts made or wear similar costumes. Think of it as a team uniform.

33. Follow safety guidelines established by Ragnar. Use the flags when crossing the street. Wear your headlamp, tail light and reflective vest. Make sure people see you!

34. Many legs of the race are classified as “non-support” legs. Pack your own race nutrition! I’m a fan of shot blocks.

35. Make sure someone in your van packs bug spray and sunscreen!

36. Have fun. Ragnar will be one of the craziest weekends of your life. Soak it all in and above all, enjoy it.

 * Why 36? Why 1 rule for each leg, of course!

Have you ever done a Ragnar Relay, Hood to Coast or a similar relay? What advice would you have for newbies?

Note: Read my 2011 Ragnar Journey here.

Suck it, quad

If you follow me on Twitter or Dailymile, you know that I haven’t done much running in the past couple of weeks.

I’ve been going crazy with this whole not running thing. My chiropractor thinks it might have been a microtear or quad strain… and we’ve pinpointed it to an “easy” 4 mile run that was done half on very loosely packed gravel. The extra effort it took to push off each step on the gravel is what likely caused my knee/quad funk.

I’m going to have a biometric assessment with a specialist this week and hopefully will be back running soon (my goal is next weekend). Ragnar, 3 half marathons and Lakefront Marathon await me!

Right now, I have to figure out WHAT IN THE HECK to do. Walking hasn’t seemed to aggravate my quad, so I might end up covering the miles that way. How frustrating.

I’ve been following a RICE regimen and I’m going stir crazy. Praying I can get back running soon, or I may have to rethink some of my summer races… which is the LAST thing I want to do.