July 2009 - Cascade Lakes Relay | Relay on Us™

In Case of Lightning

For those of you have been following the weather over Central Oregon (as I have), you might have noticed that the forecast is now calling for a slight chance of showers and thunderstorms.  While this forecast has a good chance of changing as the race draws closer, it is worth noting.  You may want to throw in a light rainjacket and review the lightning procedures (taken from the CLR Race Guide):
Lightning
If there is lightning at the start of the race we
reserve the right to delay starts until the lightning
clears. If you see lightning on the course after the
race has started, get your runner off the road and
into the support vehicle. Make a note of the time
and the location where you exited the course. If
lightning clears within 1 hour put your runner back
on the road where they left and make a note of the
time. If lightning persists longer than an hour,
move ahead to the next exchange. For every hour
of lightning you may move ahead one exchange.
Keep close track of where and when you left the
course and where and when you returned to the
course. At the end of the race we will have a form
available for you to report these locations and
times. We will then calculate your average pace
and apply this pace to the segment of the course
that you missed. In this way, we will adjust all
overall race times.
Lightning
If there is lightning at the start of the race we reserve the right to delay starts until the lightning clears. If you see lightning on the course after the race has started, get your runner off the road and into the support vehicle. Make a note of the time and the location where you exited the course. If lightning clears within 1 hour put […]

By |July 25th, 2009|Tips|Comments Off on In Case of Lightning

KML Files for Course

Thanks to Mitch for creating these great KML files for van #1 and van #2 to help out with navigation: http://clr.metolius.info/index.html

By |July 23rd, 2009|Tips|Comments Off on KML Files for Course

Quick Gear Tips

Here are a few quick items to consider bringing as you build your packing list for the relay next weekend:

Trail Shoes
Most of the time, you wouldn’t think of bringing trail shoes to a race, but some of the legs on the CLR might be worth having them for.  Specifically:

Leg #1 – This is on the trail around the lake, so you’ll have the usual obstacles – rocks, dirt, etc.
Leg #4 – This leg is on one of the dirt logging roads so common in Central Oregon.  While it should be fairly clear of obstacles, you may have some to deal with.
Leg #5 & 6- These legs are on the red cinder, which if you haven’t run before, may be a bit of a surprise.  Expect a surface very similar to the deep sand on the beach.  You’ll probably spend a lot of time hopping around, trying to find a deep, solid track to follow.
Leg #13 – 16 – These are light gravel legs.  The stiffer sole of a trail shoe might help cushion your feet against the rocks, but your regular shoes are going to do pretty well on the surface.
Leg #17 – Red cinder again.  See legs #5 & 6.
Leg #36 – The end of this leg is on trail – so there will be rocks and other trail like hazards.

Of course, be smart about your gear.  Don’t rush out and buy brand new trail shoes to test out on this run – go with what you have.  That’s always the best bet for races.  But if you do have trail shoes, you might think about tossing them in if you are on the legs listed above.

Spray Bottle
Those afternoon legs get really warm.  A […]

By |July 22nd, 2009|Tips|1 Comment

Running in the Heat

If the current pattern of weather holds up for Central Oregon, we will be looking at some warm temperatures for much of the race.  While the evenings can be cool (they average in the lower 40’s, so be sure to bring the appropriate clothing), the heat is what we need to be sure we are prepared for.  With proper planning, every team should be able to stay safe and have a good race. Here are some tips for staying cool during the heat of the day:

1.  Hydrate!
It’s very important to make sure that you continue to take in fluids, both while you are running and while you are in the van.  You should be drinking to thirst throughout the day.  This means that your team needs to support you (stopping on the side of the road and offering water and/or aid) often during your leg; every 1 1/2 to 2 miles on a very hot day.  If each runner has their own water bottle, make sure it is filled at the start of their leg and monitor their usage for them.  You might have to insist on making a stubborn runner take a drink, but it is worth their irritation to keep them safe.  If you are running a leg with no van access, you can carry a hydration belt or handheld with your own fluids.

When you are not running, continue to hydrate and monitor the color of your urine if possible.  This isn’t easy in the porta-potties, so at least note how often you are going.

Be sure to pack plenty of water for your van between exchange points.  If you are in remote areas, there may not be any places to fill up.  Check […]

By |July 21st, 2009|Training|4 Comments

CLR Timing Worksheet

Kelly Johnson, who blogs for Oregonlive on the Run Oregon blog, has once again put together a super helpful post for the CLR teams.  This one is about creating a timing worksheet.  She includes a link to an .xls file that will allow you to easily assign legs and determine timing.  Check it out!  Her post is here.

By |July 20th, 2009|Tips|Comments Off on CLR Timing Worksheet

Concerned About the Altitude?

For those of us living at sea level, the idea of running a relay at an average elevation of 4,500 feet sounds pretty scary.  We imagine ourselves gasping for air, struggling up the hills, and generally having a rough time of it.

In actuality, the elevation will probably not be as much of a concern as you might think.  Mosquitos will definitely keep your mind of it!!  (And yes, be sure to bring plenty of bug spray.  Those suckers are fierce.)

Here is some great advice provided by the Wild West Relay, which is run at some serious elevation (courtesy of Jon Sinclair of Anaerobic Management):

Make sure you stay well hydrated through the entire event. Most of us know that drinking fluids during a long race is important, but at altitude it is VITAL. Drink plenty of replacement fluid before, during, and after the marathon. Drinking replacement fluid is better than plain water. On rare occasions people have “overdosed” on plain water. Replacement fluid has enough electrolytes to keep your body in balance and it’s safe to drink copious amounts.

Be very conservative with anaerobic stress. Even living and training at 5000 feet we know that when we get into oxygen debt at higher altitudes it’s really tough to get back out. You should be cautious about running any harder than what feels reasonably comfortable. That’s a pretty tough task if you’re running a mean uphill or racing closely with another person, but it’s very important.

Be as fit and rested as you can be when you arrive. This may seem obvious as it’s good advice before any race, but in an altitude marathon it’s even more important. The best way to be prepared is to be well rested […]

By |July 13th, 2009|Training|Comments Off on Concerned About the Altitude?

Distress Signal

Do you know the distress signal?  No, it’s not “Ahhhhhh!!”, though that may work for those who are close to you.

If you have a team member who needs medical attention, use the following:

THREE SHORT BLASTS…THREE LONG BLASTS….THREE SHORT BLASTS

until someone arrives with assistance.  If it is a serious emergency, you should always call 911 first.  After you have called 911, you may also call the on-course EMT Wes Westerman at 360-536-5227.  Program your cell phone now, and you’ll be prepared.

By |July 13th, 2009|Tips|Comments Off on Distress Signal