RUBY MOUNTAIN RELAY
184-MILES + 24 HRS + 12-RUNNERS = How The WEST IS RUN !
August 16 - 17, 2013
RELAY PLANNING GUIDE - PDF File Download from our friends at www.relayguide.com
MORE Relay planning tips:
Creating a RMR Team * See the Race Information tab for more Q&A
* The best way to put together a team is to put someone in charge of filling each van. That way two people are trying to find just 5 people each
*Don't just rely on your friends. Friends of friends can join as well as friends of friends of friends.
*Start putting your team together in advance if possible. It's a lot easier to recruit people when they have time to train and befroe their schedule gets too busy.
*Don't just look for runners. Lots of people that are in reasonable shape would love to compete. Talk to everyone.
*Try putting together just half a team and use the Ruby Mountain Relay Facebook Fan page to recruit the other half. You should be able to find someone that has enough runners for another vehicle
*Make a list of active people you like and would have fun doing something off the wall like this (remember that leg assignments fit runners of all abilities)
*Choose the most responsible team member to be captain or co-captain. They can help gather registration funds, organize travel etc.
*Set a firm date by which you want to register and begin collecting entry fees from members of the team. Your team members will be more committed to their training and the event once they fill out an entry form and pay their share of fees.
*Make your team name! Be creative not crude.
*Set up a team blog, Facebook group, email chain etc. This will help you communicate with team members and generate excitement for the Ruby Mountain adventure! We will communicate mostly with TEAM CAPTAINS so you will need a system set-up for getting information out to team members. You can use our FACEBOOK PAGE to communicate with your team or other runners.
*Make a plan for the two team vehicles. Most ideally they should be vans or large SUV's. You many be able to find them among team members or you may have to rent one.
*Consider your team uniforms. You can use the shirts we provide or you can create something more unique for you. Matching uniforms are not required but help everyone feel unified. We also give an award for best team costumes. Yes, this is your chance to run in a superman cape.
*Make sure both vehicles are packed with adequate liquids, food, and basic first-aid. Remember that your "Cowboy" and "Indian" vehicles need to be 100% self supported.
If you’re reading this website, there’s a good chance you are excited to participate in the Ruby Mountain Relay. These unique races allow you to participate in a typically individualistic sport and turn it into a team event. You’re excited about getting to spend a full day with your friends doing a sport you love. You’re excited to see the scenery and participate in an adventure that you’ll remember for the rest of your life. But, running a relay event has its own set of quirks too. You’re going to get little to no sleep for a day. You’re access to showers is going to be limited. You’re going to run a long distance, sometimes in the middle of the night. The van is going to smell like a locker room. While these things may seem trivial to an excited participant, your friends and coworkers may not be as excited about the prospect of a baby wipe bath. Yet, you still need them to be excited about the race enough so that you can form a team. How do you get your friends excited about running a relay and recruit them to join your team? The humorous video below demonstrates an incorrect approach. How NOT To find people for your relay team click here.
So, how could this situation have gone better? In this situation, the runner seemed like he was more interested in bragging about how tough he is for participating in an ultra relay, where he is going to run twice the distance of everyone else. While this may work if you’re trying to recruit the super athlete into your team who wants to find a new physical challenge, it’s not going to work on most people. Most of the people you know probably aren’t this type of person. So, what can you tell them in order to participate in a relay race like this. The key is, sell the fun. The guy in the video above tried this, but he was talking about aspects of the race that wouldn’t be fun for your average person.
Training A big question for first time relay runners is about training; how do you train to run 3 legs in the course of 24 hours? Do I have to run twice a day to be prepared? How long should I go? It can be a lot to digest, but thankfully, there is a lot of information on the subject.Start with looking at what you will be expected to do. If you already know your legs, see how far the longest one will be. Take a look at the hills; are you going to need to prep for a monster hill? One rule of thumb (from Alberto Salazar) says to do the training plan that corresponds most closely to the approximate distance you will be running during the relay. So do you need to run twice a day to train properly for a long relay? That depends. There are certainly plenty of people who do just fine without it. If you have a good, solid base of miles, you will probably be just fine. However, if you want to know what it will really feel like, you might want to do a few “daily doubles.” A couple of rules of thumb – keep them relatively short, rest at least 8 hours between runs, and don’t run them too hard. You don’t want to cause injury just because you are overly enthusiastic. Another thing to remember – it takes your body about two weeks to process any training you do, so don’t worry about squeezing in a bunch of workouts the last week before the race just because you didn’t bother to train. You won’t help your fitness level at all. You’ll probably only tire yourself out.
When Will We Finish? Estimating Times for the Relayby RUNNINGRELAYS on APRIL 9, 2009
Here are some tips to help you determine your team pace:1. Ask your team members to share recent race times with you. We want your 10k pace because this is going to be closest to your average pace over the course of the legs. (Half- marathon pace gets used a lot too) If a team member doesn’t have any recent race results, have them time a run they know the distance running a bit harder than normal (remember – that competitive drive will kick in!). Use a pace calculator to translate that pace to the 10k distance.2. Use the predicted pace to estimate when you’ll reach each exchange point. You can build a spreadsheet that calculates the time it will take to run each leg, the time of day that will happen (based on your start time) and a total estimated time to complete the relay. You can use this information to plan meals, sleeping arrangements and more. 3. Don’t sandbag. The Ruby Mountain Relay cracks down on the teams that are way off on their pace.
1. Find your spreadsheet application.If you have Microsoft Excel, great! But if you don’t, not to worry. Google Docs has a great free spreadsheet that is easy to share with the team. Build your spreadsheet, email the link, and your whole team can have access to your predicted times. You don’t need to have a Gmail account to use this product; you can use your current email to register.2. Setup the spreadsheet columns.
The set area for exchanging the wrist bracelet between two runners.
How To Plan Food for A Running RelaySpending 24-36 hours in a van with little time to stop for food can be intimidating to say the least. Last minute shopping trips can leave you with a pile of food that is suddenly unappetizing at 3 am. Choose the wrong foods, and you might pay the price during your run. Here are some of the tips we’ve learned through the years to help you plan your meals for your big adventure.Consider the Course
Consider Your Team Captain / Team Dynamics
If you have a team captain who wants to run a tight ship, you might not be able to have the luxurious restaurant meal you planned in your head. It is definitely worth discussing as a team the eating plan, but you also need to have a backup just in case you are running behind or ahead of schedule. Too many people have gotten stuck without a chance to eat because transitions and driving took far longer than they thought it would. It’s always good to have backup food just in case things don’t go the way you thought they would.Consider Your Worst Eating Behaviors
Consider Your Electrolytes
If you are one of the “salty” runners (lots of salt left on you after you sweat), make sure you’re replacing those electrolytes with energy drinks and simple foods like chips and salsa work well too.
Van Supply List
It can make a lot of sense to prepare a van supply box – shared supplies to be used by all team members in that particular vehicle. Do you really need six bottles of ibuprofen? You’ll find that between your various team members, you probably have everything on the list.
Headlamp - 2 per van is required
Orange Safety Flag - 1 per van is required
First aid kit
Runner on road sign
Reflective vests - 2 per van is required
Extra garbage bags
Fix a flat
Tea tree oil (or similar) for repellent
Blister care kit (Moleskin, secondskin, bandaids)
Wound / sprain care kit (gloves, tape, bandaids, antiseptic wipes, prewrap)
Plastic eating utensils