RACE RESULTS

Great Job Team! I want to congratulate and thank all of you for such an amazing experience. Sounds like all of you had fun with no regrets. As your team captain I want to commend you for all the hard work and training that you did to prepare for the race, it showed! Look at the team results on the link below. We took 42nd in the mixed open and 26 in the coed open class. WOW! our average minute/mile pace was about 8 min and 40 seconds. I am happy that we all had such a fun/safe time.

Also, I am happy to report that our team volunteers enjoyed their experience. Steven was at the starting line with us in our diapers helping get all the teams checked in. Brenda and Steve had a really fun time helping at the finish line awarding the medals. And of course Sunnie did a great job organizing the finish line. THANKS EVERYONE! COME BACK NEXT YEAR! Stay tuned for a video of our teams race. and who would be interested in running again next year? let me know.
http://www.runnercard.com/runner/data/12768/2160/result/Mixed.htm

The run

I wanted to let you guys know about my day yesterday. It was raining, so after a short 3 mile run I decided to go up and check out a couple of my legs since they aren't too far from my house and run my second 5.2 mile leg to see how it would go. My first leg is up to Snowbasin, the canyon is beautiful right now! (Somebody remind me of that when I get to the top on Friday). Then I decided to try FRS and see what it was like, so about 45 min. before I ran, I chugged a can. It didn't seem to agree with my stomach very well. I did run, but my stomach was killing the whole way and didn't stop for about 1 1/2 hours afterward. I had eaten lunch about 3 hours before I ran. Has anyone else had a problem like this??

By the way, I'm glad I ran my second leg because the exchange is at the fairgrounds which has been moved since the last time I was up there which left me wondering if I had taken a wrong turn. That could have been a fun one to figure out at 3:30 a.m. this Saturday!! I am excited for this weekend...GO TEAM!!

Rules and Regulations

please read the info from the following link, and you should have received this in an email from me as well.

http://www.ragnarrelay.com/wasatchback/2009_Team_Captain_Meeting.pdf

Energy Boost

I came across this FRS energy stuff in Moab and thought I would give it a try. I used the liquid formula mixed with water in my camel back for the Slick Rock and Porcupine Rim Trail's (we did these one right after the other). At the end of day (we finished Porcupine Rim at 10:00 pm) I have never felt so fresh after something so vigorous in my life (and I have done a lot of cross-country ski racing and tons of trail runs and mountain biking so, that is saying something). 

I thought I would post this for the purpose of letting everyone know about this FRS mix and not to brag about mountain biking and skiing.... cuz come race day I will definitely need some of this FRS mix to keep up with all of you.  The website is www.frs.com, let me know what you think about this stuff. I figured if it was good enough for Lance Armstrong it was good enough for me. Share your thoughts and opinions. What does everyone else do to keep the energy up while racing? I think I remember Daniel mentioning something about him cooking up a big pasta dinner the night before!

Dreaded Leg Cramps

Have any of your experienced leg cramps yet?
I have had some slight cramping off and on but last weekend when I tried to run two separate times in one day I had one that finally had me limping home. Daniel was really right about stretching and how important that is. I feel like with my soccer background I have a fairly good idea about how to stretch my muscles but I found out that there is a special stretch you should be doing for a calf muscle that rarely is remembered. Maybe you are all up on it already but I thought I would include this awesome link. I always stretch the Gastrocnemius but forget the Soleus calf muscle. I think the other reason I have been cramping is because I don't drink enough water. Staying hydrated is going to be key in having a good time here in a couple weeks. Gotta just get myself to do it.

Have you guys had any injuries bothering you? I heard Jared was pushing through one. DO SHARE!

RACE DAY ITEMS

You will need the following items on race day.
-light weight sleeping bag (you will be sleeping for a few hours sometime between Friday night and Saturday morning at a major race junction, either in a school, church, or an outside grassy location)
-High energy food snacks to last you for the race. (There will be dinner available for purchase Friday night at a major exchange, as well as a large breakfast Saturday morning. I remember the breakfast being really cheap $3-4. please post snack items that you would like and I will purchase everything before the race and you all can reimburse me.)
-Towel and shower stuff (showers are available at the Saturday breakfast exchange, and the finish line)
-Wrist Watch, MP3 player, I-pod, (to keep track of your pace, and keep you jammin out)
-Cell Phones (to help us communicate with the other van)
-A light running jacket-rain proof, and warm jacket (for runners at night, and when you are not running, it can get cold waiting at each exchange)
-Headlamp or flashlight (if running at night, you can use either one, I will have one for you unless you want your own)

Ogden Run

Running in this race got me really excited to do the Wasatch Back. We had two teams so we could have a running partner for our leg. It was really beautiful and perfect weather. Looking forward to June and being with you all.

OUR RACE START TIME

Our team start time will be 8:50 A.M. This means we need to be at the start line no later than 8:20 A.M. See the link below, we are team number 420. This is an early start but will allow us to finish ealier on saturday around 1-3 P.M. Keep running guys.

http://www.ragnarrelay.com/wasatchback/2009regularteams.php

Moving and Running Or Lack of

I was on a pretty good roll of exercise and running my schedule every day until we were moving and then things got a little crazy. I started getting really nervous about whether I would loose everything I had worked up to by not running for over a week. My sister encouraged me to just go out and put those fears to rest. So I did and it felt great. I ran further than I ever had and know I can do it.

I am still running a relay race in the Ogden Marathon this weekend. My leg is 6.2 miles and I am pretty sure I will do okay. I worry more about the hills in my second leg running the Wasatch Back. I know my hills are wimpy compared to some of yours but it still gets me a little nervous.

Sandy are you still running in the Ogden race?

Stretching? Maybe not

Ok so I always hear this and that about stretching, and I have followed advice on stretching but I just found this page on stretching I found interesting. Maybe it's not all its cracked up to be, and apparently I need to be more careful when I do stretch.

http://feelbetterfast.blogspot.com/2008/05/traditional-running-stretches-dont-work.html

What do you guys think?

RACE LEG ASSIGNMENTS

Runners 1st Leg -----------2nd Leg------------3rd Leg --------Total Miles
Van1
Jamie 1 5.1 miles Easy 8.5 miles Very Hard 4.9 miles Easy 18.5
Lori 2 6.7 miles Hard 3 miles Easy 3.3 miles Easy 13
David 3 5.6 miles Moderate 4.9 miles Moderate 7.9 miles Hard 18.4
Greg 4 5.1 miles Moderate 4.2 miles Easy 3.8 miles Easy 13.1
Rachel 5 7.4 miles Very Hard 4.2 miles Moderate 2.6 miles Easy 14.2
Jared 6 6.9 miles Very Hard 8.1 miles Very Hard 2.8 miles Easy 17.8

Van 2
Charie 7 4 miles Easy 3.8 miles Moderate 4.6 miles Easy 12.4
Celestial 8 3.4 miles Easy 7 miles Moderate 6.1 miles Moderate 16.5
Daniel 9 3.5 miles Easy 9.6 miles Very Hard 3.6 miles Very Hard 16.7
Frank 10 3.5 miles Easy 7.7 miles Hard 4 miles Very Hard 15.2
Mike 11 3.8 miles Very Hard 7.3 miles Hard 7.3 miles Very Hard 18.4
Sandi 12 3.1 miles Very Hard 5.2 miles Hard 5 miles Easy 13.4

If you have a concern about the leg you are assigned please post a blog with vulgarities, rants, and other offensive forms of expression. I will try and give you the leg of your choice within your van. Thank you for your cooperation!

Learn more about each leg at the link below
http://www.ragnarrelay.com/wasatchback/coursemaps

Devils tower

I thought you all might like to see what I have been up to lately, I was out at the tower 3 weeks ago it was sunny and 60 degrees, we were comparing the climbing wall samples with the color of the tower.

And Dan you should feel the rock...it is awesome!

In the picture to the right we were just to the right of the shadow on the base of the wall. Looking forward to a great climbing season!