Hacking a Ragnar Ultra Relay Run on Minimal Run Fitness

Coach Patrick

Turns out the 2017 Patrick thought that doing a Ragnar Ultra Relay in June in Snowmass Colorado was an excellent idea. This likely has something to do with some significant arm-twisting by one young @""Jeremy Behler" . Regardless, I'm super excited for the challenge but I need to get ready. I'm looking for your help and I'm hoping you can get me pointed in the right direction over the next four weeks.

Here are the facts:

• There are three loops ranging from easy to medium to hard. 
• With a four-person ultra team, each person will run each segment twice for a total of 20 miles at altitude in a little more than 24 hours. Hopefully faster than whatever Jeremy made me promise!
• You can see the elevation and information over here: https://www.runragnar.com/event-detail/trail/snowmass_co 

Timeline:

I have approximately six weeks until the event with two cycling camps in between: our Blue Ridge camp as well as my first ever visit to the Al-T-Tude Camp, our longest running member hosted camp.

My overall fitness is very high thanks to the bike and time at our Mallorca camp. However my run volume as a is at an all-time low. This was done strategically since I usually run too much in the wintertime and get injured.

Rather than focusing on total distance, I'm gonna focus on time spent running/moving. My assumption is that significant portions of this course will not involve running at high-end speed due to the altitude and terrain. And darkness.

As such, across 20 miles I can expect an average somewhere between 10 and 12 minutes per mile. That works out to be 280 to 340 minutes for 4 1/2 to 5 1/2 hours in just over 24 hour period. So, with an hour added in for "Friction" the goal of my training then is to be able to get six hours of steady running in on back-to-back days with zero issues.

So...how would you structure the next few weeks of training to make sure I am ready for this challenge??

Fire away...and THANKS!

~ Coach P

Brian Hagan

@Coach Patrick - I've participated in 3 relay's where I ran 20 to 30 miles over a 2 to 3 day period.  The real trick is learning how to recover between runs, when to eat meals (seriously), and then getting warmed up prior to your next run leg.  I was once half through breakfast and realized I was next up to run.  Luckily, I was able to save the other half for after.

Also, think about using gallon sized zip lock bags to store your close between each run.  It will make the car smell...  well not worse and help keep you organized.  If there is more than one vehicle, make sure you have nutrition in both.

I know you asked about the training piece.  I think double runs (morning and evening) work well.  You are very fit right now, so I am sure if you just turned up your run frequency you will be good.  Also, specificity will help.  Not sure if there are many hilly trails in Rhode Island.  Maybe you could take a day in Boone?  

Scott Alexander

I'd say the emphasis should be on multiple runs as well as long distance/duration "time on your feet". Both of those would serve you well.

Oh, and BABY WIPES!

John Withrow

Don't worry, you're legs will be nice and fresh when you start the Ragnar because that Al-T-Tude camp is a piece of cake!!!     We'll let you just draft the whole time on the Aspen-Vail-Aspen route so you can save your legs for Ragnar.

I'm really in no position to give you run training advice, but I'll do it anyways...

I'd do 1 session per week on your treadmill...   1 hr.  15% incline.  You can vary the pace from a 3.0 which is a fast walk to a 5.0 which will seem like a sprint to keep from getting bored (but try to spend much or all of the time running, even if slowly)...  This session is mentally taxing.  But will actually be closer to the paces you will be racing at.  This particular workout is actually pretty low impact and doesn't actually give you much risk of injury at all, so instead of replacing a workout, you could simply just add it on top of your normal run training volume for this block.

It's the downhill which will be harder than the uphill...   For those I would do box step offs (or depth drops).  Either a 12" or 18" box (which looks really small).    Stand on it and step off and either land on both feet in a squat position (but not deep). www.youtube.com/watch?v=uoDrpDu4HVY or land on one foot (runner's position with the opposite arm forward www.youtube.com/watch?v=RlKp25rH-C4  ).  This is to put a bit of shock up into your legs...   but take it easy with these as if you overdo it, you are asking for trouble.  I'd start with ~2 sets of say 10 step offs double leg drops, then 1 set of 10 each leg of the single leg drops after one of your normal runs for the week (this will be ~5-7 mins max).  Maybe even after the 15% incline (uphill simulation).  But only do this once the first week, then no more than 2x each week after that.   My ultra buddy (who just attempted The Barkley Marathon) did 1 set of 250 double leg lands (after building up from multiple sets of 25, double leg drops) as his "Big" downhill workout.  I wouldn't be able to walk for weeks if I tried a single set of just 50.  but they are good for getting your legs adapted to the multiple shocks of downhill trail running. 

Al Truscott

Shaughn Simmons

@Coach Patrick
I was fortunate to do Al Camp last year including the Ragnar relay at Snowmass and I know that course specifically.

6 weeks out, you have ~4 weeks to drive fitness into those running legs.

Gonna need some hill work.  That course is extremely hilly.  Your heart and lungs are going to be fit from all the Zwifting/Mallorca but the week's bike fatigue will keep that in check.  

2nd issue is altitude.  Ragnar begins at 8,000+ feet.  You'll have several days there biking but not two weeks, which is what it really takes to fully acclimate.  Adjust your expectations for speed given tired legs from biking, hilly run course, all night running with no rest and altitude.

Don't worry, if SS did it, you will shine BIG but get ready to work MUCHO.

Have fun,

KMF

Steve Theobald

I have done Ragnar Cape Cod ultra twice.  No altitude issues on Cape Cod but total mileage was 32 to 34miles over a 24 hour period.  I agree with Brian that training to recover between legs is the key.  I found that building in two days a week of double runs helps prepare you for running on tired legs.  Nothing flashy, and no need to get overly aggressive on the mileage given your existing fitness.

its also important to get some “real food” into your system at some point during the race as you will be taxing yourself over a long time period and likely not getting much, if any, sleep.

other advice - bring two pairs of shoes and a fresh pair of socks for each leg.  If it rains or is wet, old newspaper inside the shoes will help dry them out.  I also changed shirts for each leg, which my fellow runners greatly appreciated...