We are so happy to be a sponsor of the Ragnar Wasatch Back Relay.
Dan and Tanner have been friends of the WRC since we both started our running/biz adventures.
We have encouraged and supported the Ragnar Relay from the beginning and look forward to promoting the active, healthy lifestyle of running with the Ragnar Relay Series for years to come.

 

Ragnar Training Group Runs

Ragnar Night Run - Friday 25 May, Mini Relay, 8:30 p.m. till 11:30 p.m., at the Wasatch Running Center. Details of festivities TBA.

Ragnar Morning Run - Saturday 26 May, 3 to 6 miles, 8:30 a.m. at the Wasatch Running Center.
We suggest you do a run either Friday morning before the Mini Relay or Saturday morning after the Mini Relay to help get you ready for the real deal.

Tip of the week-

Run tall, look ahead (not down), slight lean from your ankles, Run with your Heart (chest out a bit), compact arm-swing (follow your ribcage), foot strike under your head.
 
Listen to Your Run – Music: If you listen to music while running, don't do it all the time. Sometimes run without electronic distractions; listen to your breathing, footsteps, birds singing, and for danger/cars/dogs/etc. Breath: You should get four foot-strikes per breath cycle (inhale & exhale) unless going up hill. Quick, Light Feet: Your footfalls should be quiet, and if they are noisy, try running smoother with a higher turnover rate of 180 steps per minute. Count right foot strikes for 15 seconds and try to get to 23/15 sec. Running TALL with a slight lean from your ankles should help you run smoothly and efficiently. Safety: Most all the time you should run on the left side of the road, against traffic, so cars are less likely to hit you from behind.
 
Hills – Downhill: When running downhill, lean slightly forward at the pelvis. This will allow gravity to give you speed and also reduce the heel impact.  If you try to slow yourself down by leaning back you will use more effort and pound your legs. Open your arm-swing and let yourself FLY. Uphill: In races you will benefit from not attacking the climb because it will use too much energy and you will not have the good form to efficiently FLY down the other side. Use a compact arm-swing, especially back-swing, and float or flow up over the hill. Feel free to run hills hard in workouts, they will make you stronger and hils easier.
Walking up a hill takes more effort than to keep running at a slower pace. Reduce your speed and use shorter, light steps. Keep your breathing and effort moderate. If you stop and walk, gravity will make your body seem heavier and thus force you to burn more energy than running at a slow pace.
 
 

2012 Ragnar Specials

 

2010 & 2011 Wasatch Back Relay Ultra Team Champions

 

Van 1 -Darrell Phippen, Brad Phippen, & Jace Nye     Van 2 - James Moore, Trent Jensen, & Brick Bergeson

The ultra-distance relay is a special kind of race that can be challenging on many levels.

There are things to do and things to have that will make it an even better time.

Things to do:

Run!
Train for the distances and three runs within a 24-36 hour period.
There is no substitute for running three times in a day (morning, evening, morning) to get ready for the demands of a Ragnar relay.
It is difficult to simulate running while sleep deprived, and who would want to? So get plenty of sleep, eat plenty of carbs, and drink plenty of water in the days leading up to the relay. Fortunately you can eat good meals between your relay legs.
Know your legs (on your body and of the relay), and wear the appropriate gear, and run your pace. Going out TOO fast can spoil the FUN.

Things to take:

A towel or seat protector or something to sit on in the car, unless it is your car and you want it to smell like a HS locker room for a few weeks or months while you drive around with your windows down. 
Shoes – Possibly two pairs if you have a dirt-road leg (after running slip out the insole to keep them fresher and dryer), and sandals for keeping your feet cool and happy while traveling.
Socks – 3-5 pairs of non-cotton wicking socks to keep feet dry - you never want your feet to be sweaty.
Shorts – 3 pairs, ideally one for each relay leg (skirts for the ladies).
Long-Sleeve, Short-Sleeve, Sleeveless (all technical/wicking) Shirts – Short-Sleeve for the warm day, Long Sleeve for the cool night. 
Water Resistant/Waterproof Jacket/Vest just in case of rain or snow. 
Fresh undergarments, compression shorts, sports bras. 
Gloves and Arm Warmers to keep yourself warm on the night legs. 
Hat/visor to keep the sun, rain, dust out of your eyes, and one just for bedhead.
Compression socks/sleeves – helps during and after run fatigue
Warm clothes for night riding/sleeping. 
Headlamp/Flashlight – required for the night legs. 
Reflective vests – the Zinglet rules! Remember, six (6) per car this year, and wear them between dusk and dawn.
Tail Light – each car needs two (2) of these lights. 
Proper Nutrition – gels, chews, beans, water & electrolyte/recovery drinks. 
Hydration Belts – carry your own water to cut down on van stops. 
Water bottles – for during and after your legs. 
Anti-chafe Products – Body Glide, SportShield, BlisterShield. 
Warm-up/Cool Down Products – Flexpower, Dr. Hoy’s, Arnicare. 
Post-Run Sandals – something to slip into after your runs. 
Bath/Shower Wipes – try to stay a little bit clean and fresh during the run, your car mates will appreciate it. 
The Stick – best portable massage tool on the planet. 
SweatyBands – fashionable headbands for the ladies. 
Watch – chronograph or Timex or Garmin or Nike+ GPS. 
Music and SkullCandy headphones or Yurbuds Ear Buds – for travelling enjoyment. 
Sunscreen/Chapstick - not to be forgotten.
Sunglasses - for protection against sun and wind.
Comfy clothes for traveling.
Pillow, sleeping bag.
Deodorant, toothpaste, bath towel, etc.
Febreeze, Stink Free, etc.
Bags for stinky clothes.
Toilet paper, just in case.