Training Archives - Cascade Lakes Relay | Relay on Us™

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

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?