June 2011 - Cascade Lakes Relay | Relay on Us™

Can You Handle the Heat?

Two years ago, the temperatures on the Friday of the relay were near 100º.  Last year, the temperatures were in the mid-80ºs.

Guess which year had the most problems with runners dealing with heat exhaustion?

If you guessed last year, you would be correct.

When the mercury nears 100º, we all know what to do.  Drink lots of water.  Slow down.  Seek shade.  But when the temperatures are in the 80s, we are tempted to throw that solid advice out the window.  80º just doesn’t seem that hot, but for most of us living here in the Pacific Northwest, it is more than warm enough to give us problems.  We need to make sure that we treat an 80º degree day as we would treat a 100º and take the precautions necessary to keep us safe on the course.  What do these precautions include?

1. Hydrate.
If you are thirsty, drink.  Especially while you are running.  The bigger you are, the harder you work, the more out of shape you are, the more you need to pay attention to how much you are sweating and how much you are taking in.  Make sure that you are also getting electrolytes while you are drinking – you can pick up electrolyte tabs that you add to your drinks or pills you take with water at your local running store.  The elevation of this course (4500 feet) will make some extra demands on those of us who live at sea level, so bring extra water for the day.  Continue to hydrate even when you are not running; hopping in and out of vans and being out in the sun will take its toll as well.  Here are some good tips from Runner’s World.

2. […]

By |June 27th, 2011|Tips|Comments Off on Can You Handle the Heat?

What In The World Do We Bring?

One of the most challenging aspects of a relay is knowing what to pack, especially when vehicle space is limited.  I’ve had teammates arrive with enormous bags with enough equipment to get them across the country, and I’ve had teammates show up without a change of clothes for the entire weekend.  (For the sake of your team, don’t do this!)  One of the best ways to ensure that your team has what it needs without having too much is to spend a little bit of time organizing the van equipment, having team members volunteer to bring some shared supplies so that you don’t end up with 20 rolls of KT tape and no water.

Start by sending out an individual packing list to each team member.  These are the things they are responsible for – if they want to bring them.  Here’s one sample list. And another.  Don’t forget to check out some tips on CLR specific gear that folks may want to bring on certain legs.

The next step is to work on van supplies – the things every van needs, but not everyone needs to bring a supply of (like blister kits, pain killers, toilet paper and so forth).  A sample list for a van supply kit is here.

Some equipment you may want to seek out:

Walkie-Talkies can be  useful for finding your other van in the major exchange areas or giving them a heads up that you are getting near or how you are doing versus your predicted times.   Most walkie-talkies are going to work only when you are within a couple of miles of each other.  Cell phone coverage is spotty at best (Verizon seems to be the most reliable on this course), […]

By |June 21st, 2011|Tips|Comments Off on What In The World Do We Bring?