Tips for training/running a relay

workout_junkee

I will be running my first relay in May and would love some input on a training plan. My legs will be 5.2/5.1/3.3 miles. I will be running a 20k 3 weeks later. I half a half marathon training plain picked out for the 20k. Should I just start it a few weeks early and do a couple fill in long runs between? Is there a better way to train?

Anything I need to know about race day for a relay? I doubt a package of Shot Bloks and some water will cut it for this.

ThickMcRunFast

Relays are incredibly fun! Like a marathon, a camping trip, and a road trip all mixed together! Just accept that at some point, you will be super tired/smelly/sore and start to hate everything around you. Standard nutrition goes to hell, as you're eating whatever is in the van. We assemble coolers for each van before the race, and have things on hand like hummus, PB, wheat bread, pre cut veggies, cheese, meats, hardboiled eggs, etc. I always bring my own gels for a pick me up before my legs. Powdered coffee, like Starbucks Via, is also a must if you are a caffeine drinker. Bring salt tabs and a massage Stick. Get many, many gallons of water to refill you bottles. Doesn't hurt to have something like gummy bears on hand. Put on compression socks after your legs, or if your legs are downhill, run with the compression stuff on. Load up an ipod with good music to keep the van going, and bring a car charger for that (and cell phones too).

I tend to treat the relay as a long run itself, and fit it into my overall training schedule for whatever other races I'm doing. I will run two-a-days (aka "doubles") for a few weeks leading up to the relay. Here's a good article about how to introduce that into your routine: http://www.runnersworld.com/workouts/double

workout_junkee

Thanks. I will have to check the article out.

workout_junkee

Bump. Anyone else?