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Last Call asked What's the best way to train for a long-distance relay race?
I will be running ~17 miles, spread over three course legs, in a 200-mile relay race on a team of 12 runners in September 2007. I currently run ~3 miles three to four times per week, and I realize that I'll need to start running doubles to train effectively for this race. How else should I go about training for it?
And got the following answer:
First, it depends on your goal, both as an individual and as a team. It's a lot of fun hanging out with running friends for 24 hours. It helps if there's a general agreement on what the goals are; e.g., win an award, do well but have fun, just survive. Depending on how serious you/the team are will dictate how seriously you need to train for the relay specifically, vs. treating the relay as training itself and a fun event with friends. Doubles (two-a-days) are not necessary. Unless you're at the volume of training where you might go to 2-a-days anyway, you could end up getting injured. You don't really need to go there until you are at around 50-70 mi per week, or 8-10 hrs per week or funning. If you're not there, then build up your long runs to about 12 miles. Several weeks of that should be enough to through three 6 mi runs. Build-up means start where you are, add a little distance, allow your body to adapt to the new distance, then repeat. The keys to doing well in a relay are: 1. Don't race too hard on the first leg. Treat it more like a tempo workout than a race, perhaps 15 sec/mi slower than you might race that distance. Every 10 sec/mi you go too fast on leg 1, could cost you a minute/mi on your last leg. 2. Immediately after your leg, jog/walk for 3-5 min. This will help you stay loose. Don't jump in the van right away. You are much more likely to get tight and stiff. IMPORTANT! 3) Eat within 15-30 min after your leg. Keep it fairly light; you'll be running again. I've used recovery drinks, like Endurox R4, with protein as well as carbs. Eating early will give you more time to digest before you next run. IMPORTANT! 4) Late at night, it's OK to sleep, if you can. That can be hard with the excitement of the event, and the noise in your van. Don't worry too much if you can't. During the day, get out at the exchange spots, when your van stops, to help stay loose. 5) Wake up and start getting ready about an hour before your next leg. Have your typical 10k pre-race light snack - gel, sports drink, etc. Start to move around a loosen up. Get your clothing, gear, lights, etc. ready. 6) Do a very easy 5-10 min walk/jog, finishing 5-10 min before your next leg. 7) After your last leg, beer & pizza. 8) Joke a lot with your teammates in the wee hours of the morning. If you want to practice, you can do an easy run, eat as above, then run again a few hours later.
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