Tips & Strategies for Blue Ridge Relay

So you've decided (or had that decision forced on you!) to run the Blue Ridge Relay, one of the longest relay races in the United States. If you've never run a relay, you're probably nervous, getting anxiety attacks, and pestering your running pals with questions like, "Do I really need to train differently? Just how many miles am I really going to run? Is it true that some runners in the race see Sasquatch at night?"

Veterans, too, are asking questions -- like "What do I need to do to make that last leg easier? How I can beat my friends? Why do those downhills hurt worse than the uphills?"

We'll assume that you've got your training all squared away, and that you are really looking for tips to help make your race a better experience. This special feature presents a look at various topics that you should consider before you set off down those mountain roads.

Pacing
Although there are lots of anecdotes about runners having personal bests for 5 miles in a relay, do not run the Blue Ridge Relay as if it were three 5 mile races. Patti and Warren Finke of Team Oregon studied the times of all runners in the 1989 Hood to Coast Relay (which is perhaps the Granddaddy of all relay races). The Finkes compared actual times with runners' projected race times, assuming that each effort could be run at an all-out pace. They determined that the average Hood to Coast paces were closer to half marathon race paces than 5 mile race paces. In other words, runners were, at best, able to average 90-95% of their predicted 5 mile race pace.

Why is this? From a physiological standpoint, the time in between legs is inadequate for complete recovery and restoration of energy stores. Numerous studies have shown that complete restoration of muscle glycogen in runners' legs takes as long as 48 hours!

You need to be realistic, then, and choose a proper pace. For the Hood to Coast Relay, the Finkes of Team Oregon recommend that you run your first two legs using 3 to 4 seconds per minute slower than 8K pace (which they claim is, on average, about 5-8 beats/minute lower heart rate), then use whatever you have left on the last leg.

Of course, the Finkes would not necessarily offer that advice to the lucky runners in the Blue Ridge Relay who must face the infamous "Leg 31" as their last leg.

Calculating your relay goal pace
Because runners tend to be analytical (and even over-analytical), let's use the Finke's suggested formula as a basis for the Blue Ridge Relay. Let's also account for the extra difficulty in the Blue Ridge Relay and use a goal pace that is 4 to 5 seconds per minute slower than your best 8K or 10K time.

For example, if you can run a 7 minute pace for 8K, then calculate:

   7 minutes + (4*7 seconds - 5*7 seconds)

or an average pace of 7:28-7:35. If you can run a 5 minute pace for 8K, your goal pace for your Blue Ridge Relay legs would be 5:20-5:25.

For more on team pacing and planning, see our Blue Ridge Relay Race Calculator.

Warming up and cooling down
How many times have you heard it: To avoid injury and maximize performance, you should always warm up prior to running. Sure, this is like Mom and apple pie for runners. But in the Blue Ridge Relay, warming up becomes even more important -- particularly for the second and third legs when you may be stiff from previous runs and riding in your support vehicle.

Allow yourself about 20 minutes to warm up. Obviously, the amount of time you have on hand may vary depending on the length of the leg immediately preceeding yours. Start out walking slowly, then jog for at least 10 minutes. Follow this with 5-10 short runs of 50 yards or so, jogging the same distance in between. These short runs should simulate your relay race pace.

If you have the urge to stretch, you should do it at this point when you are well warmed up. Stretching may not be a good idea when you are fatigued -- which is how you'll feel after a night of sleep deprevation right before your last leg.

Additionally, it is extremely important to do a cool-down after each run to reduce the waste material (such as lactic acid) in your working muscles. Jumping into your support vehicle immediately after a run is a sure-fire way to add to the soreness and stiffness you'll feel on the next leg. To cool down, have your vehicle pick you up a quarter to a half mile down the road from the exchange. In this way, after the hand-off you can continue to jog and then walk before your team picks you up.

If anything feels sore or tight after your run, you should ice it immediately for 10 to 15 minutes. Make sure your vehicle carries ice, small plastic bags (like sandwich bags), and Ace bandages to hold ice bags in place on your legs. Between your runs, keep your legs warm and loose. Take advantage of stops at exchange zones to get of your vehicle and walk around. This will help keep your legs loose. It can be rather cool in the North Carolina mountains in September,

Eating and drinking during the relay
Do you remember the time you ran past that small-town diner at 7:15 AM, the smells of coffee, bacon, and biscuits wafting in the early morning air? And you thought that was tough? Try keeping your senses in line after nearly 24 hours of GU, PowerBars, and Gatorade.

For the best racing experience, you should eat foods with high glycemic carbohydrates right after running. High glycemic index foods include things like breads, sweet fruits (raisins, grapes, oranges) and sugared drinks. Studies have shown that within the first two hours after running, your body will replenish energy stores at nearly twice the rate of restoration that it does after those two hours.

Good replenishment would be to down a quart of Gatorade plus one or two bagels -- immediately after your cool down. Likewise, you should avoid eating or drinking sugared drinks within one hour prior to running a relay leg.

Because you will be doing lots of running, walking, and talking, you must get adequate fluids. This requirement is even more important if the weather is warmer. You need 6 to 8 ounces of water for every 15-20 minutes of running, and 8-12 glasses of water per day regularly. To make sure you get ample fluids, bring your own water bottle and keep it with you at all times when you are not running so you can take sips.

If you are drinking appropriately, you will definitely appreciate the porta-potties at the exchange zones. Drinking fluids helps flush waste products and speed recovery. Even moderate levels of dehydration have been shown to drastically degrade running performance. Make sure you carry an adequate supply of fluids in your vehicle to supply all your runners. There are not many convenient stores on the BRR route.

Eating the right foods at the right time is also very important. You should eat right after you run a leg to provide time for the food time to settle. Avoid eating large quantities of protein or fat which will not digest well.

Clothing
Remember that each time you run, you will soak your clothing with sweat. Be sure you bring clothing for all weather, and at least three changes of all the items you will run in. Bring at least two pairs of running shoes so you will be assured a dry pair to wear between your relay legs. Warm-up clothes or sweats are also essential.

Have fun
The Blue Ridge Relay should be one of your most memorable running experiences. We hope that if you follow our tips, you can focus on having fun. Enjoy the event!