2017 Fish Lake Relay Race Results

Wednesday, August 30th, 2017

Thank you for your participation in the Fish Lake Relay for another wonderful year. Unfortunately we did not have a host for the first exchange of the race so those results are not listed. We apologize for this inconvenience.

Mens Division Winners-

First: Crimson Canyon Crazies
Second: Already Totally Lost

Womens Division Winners-

First: Just Getting By
Second: Catch and Release

Co-ed Division Winners-

First: REEL Runners
Second: Sevier Runners

2017 Fish Lake Relay Race Results

Congratulations to all the teams!

Fish Lake Relay Starts Earlier at 6:30 am

Wednesday, August 23rd, 2017

 

Thank you for registering for the Fish Lake Relay.  We are looking forward to a wonderful day.  The weather forecast for Richfield is a low of 59 and high of 90.  Please be prepared for these kind of temperature and elevation changes.  The race will start promptly at 6:30 a.m. This is earlier than last year, so please be on time and ready to run.  Race packets may be picked up at the  Richfield City Office Building (75 East Center) from 8 am to 5 pm on Friday or from 6 am to 6:30 am at the check-in table at the Fish Lake Lodge.  Each team is responsible to provide their own support vehicle, food and beverage for their runners.  We will have some refreshments for the runners at the end of the race.  We are looking forward to seeing you on Saturday.

2016 Fish Lake Relay Results

Wednesday, August 31st, 2016

Thank you for another great year! This year the weather and temperatures cooperated and we had a fantastic relay. A big thank you goes out to the sponsors, volunteers and teams.

There were some teams that were unable to complete some legs according to the race rules. While this would disqualify them from receiving awards, we are posting the results exactly the way each team finished since the winning times in each category were not affected by these teams. We congratulate all teams on taking on such a challenge and look forward to seeing you again next year.

click on image to enlarge

The Tunnel Service Project

Monday, August 22nd, 2016

fish lake relay service 2

Fish Lake Relay teams will be excited to know that the tunnel under I-70 during the Tunnel Vision leg had a makeover. In years past, sometimes (most of the time) this tunnel is full of water and mud and runners either have to catch a ride or just get their feet wet.

Last week a group of woman took it upon themselves to clear, clean and paint that tunnel and make it a better environment for their fellow runners.

Thanks Sole Sisters for making the course so much better!

Video Recap Fish Lake Relay 2015

Wednesday, September 2nd, 2015

Go on the 64 mile run in just a few minutes. Enjoy the scenery and feel the good vibrations from the relay teams at the Fish Lake Relay.

2015 Fish Lake Relay Results

Wednesday, September 2nd, 2015

Fish Lake Relay Results

Another successful year for the Fish Lake Relay. Thank you to all the sponsors, volunteers and especially the teams that participated. We hope everyone had a great time!

2015 Fish Lake Relay Results

Ten Tips for a Distance Relay

Thursday, April 23rd, 2015

Relay Running

This article was originally posted on runnersworld.com by Ethan Coffey

Long distance relays are becoming more popular every year. Why? I have no idea. I have never done another event that has kicked my butt (and mind) like the Blue Ridge Relay (BRR). And yet, I have competed in the ultra division of the BRR for the last two years. I’m also on a team for the Hood to Coast Relay (H2C). Am I just a masochist? Maybe.

For anybody who has never run a relay like this, the idea is relatively simple. In the BRR, the 211-mile course is split into 36 legs. Each team can have between four and 12 runners. Those teams with four to six runners compete in the ultra category, and teams with seven to 12 people compete in the open category. There are also categories for masters runners and mixed teams, which need to be at least half female.

Other relays may have different categories, such as the corporate category at H2C. Each team assigns a running order to its members. The order must stay the same for the entire race, and every team must hand off at every exchange zone. Since each leg varies in length and difficulty, this means that with a little planning, each runner can be assigned to a set of legs that matches his or her ability. Of course, if somebody gets sick or injured (which happens frequently with people racing three or more times in one day over challenging terrain), each remaining runner moves up a spot, which can wreak havoc on a team’s strategy. Teams usually have one or two vans, based on how many runners they have, that shuttle the team members who aren’t currently running to the next exchange zone. Start times are generally staggered throughout the day, with the slowest teams starting hours before the fastest teams. The goal is to have all the teams finishing at around the same time.

So, with the warning that you should only attempt one of these if you want to trash your body and have a hell of a fun time doing it, here are some things I have learned that may help you avoid some agony and enjoy the event even more.Passing the Baton

1. Water: The first time I ran the BRR, my team had no idea how much water six runners running six different times would drink. At one point, we found ourselves feeding quarter after quarter into a vending machine in the middle of the night trying to get as many bottles of water as we could, since we were nowhere near an open grocery store. You either want to plan ahead and decide where you will stop to buy extra water or bring two to three gallons per person from the beginning. Definitely err on the side of caution on this one.

2. Food: You would be amazed at what is and what is not appealing to eat at 4:00 a.m., when you’ve run four or five times and have covered 20 to 30 miles. Those of you with marathon or ultramarathon experience have probably gotten to the point where you know you should take that energy gel or bar, but you feel like if it goes down at all, it will immediately reverse course. If you are running more than three times during the relay, you will probably reach this point. Fortunately, you don’t have to try to eat on the run, so you have more options than gels and bars. The tricky part is finding something that you still find appealing and that will give you some calories and hopefully provide some nutritional benefit. Items that I have found very useful to have in the van include beef jerky (lots of it!), chocolate milk, Snickers bars, peanut butter, applesauce, oatmeal creme pies and bananas. Unfortunately, no matter what you bring, you will probably start craving something that you don’t have. That’s just the way it works.

Also, energy drinks can work wonders. While my team didn’t use any of the shot-type drinks, I have heard good things from other teams. One of our runners downed an entire Monster energy drink before each of his last three legs and was able to maintain his energy level through all six runs. Conversely, I drank one before my fourth run and spent the entire run trying not to throw up.

3. Transportation: As previously mentioned, most teams will travel in one or two vans. Some teams use cars, some use minivans, but I highly recommend using 15-passenger vans. A 15-passenger van is perfect for six runners and a driver, because, while one person is running, there is room for one runner to navigate from the front seat, and each of the others has his or her own bench to stretch out on. Since you are constantly on the move, cooldowns are scant, and as your muscles start to cramp you will really want that extra legroom.

4. Support: I previously mentioned a driver. I highly recommend having a full-time driver for each van. While it is possible to have the relay members driving the van, by the end of the race, sleep deprivation, dehydration and caloric deficits are likely to make driving a dangerous proposition. By the time I finished BRR each year, I couldn’t move my legs without having every muscle in both legs and feet immediately cramp. It’s a good thing I didn’t have to drive.

5. Teammates: You are going to be spending a lot of time in stressful situations and close quarters with your teammates. It’s a good idea to make sure that you can get along with these people. Of course, unless you happen to live in a van with all of your teammates, there is no way of knowing all of their eccentricities beforehand. And sometimes when you just need an extra body, you’ll take whomever you can get. Just be careful. Because at five or six in the morning, after no sleep, not enough food, cramped quarters and a lot of running, peoples’ patience tends to wear thin. The stench of a day’s worth of wet running shoes and sweaty clothes doesn’t help, either.

6. Safety: Chances are if you’re running a long distance relay, you will be running at night at some point. At the BRR, at least half of our running was done in the dark. Night running requirements are, at a minimum: reflective vest, headlamp and blinking LED on both your front and back. The first year I did the BRR, we didn’t think ahead and brought only one headlamp, as just one person is running at a time. This meant that we had to hand off both the relay bracelet and a headlamp at each exchange zone. We worked it out fine, but it was a situation that could have been avoided. Bring extra lights, and, if possible, get reflective vests that also have lights on them. Much of the running is done on windy country roads, and anything you can do to increase your visibility is a good thing. Also, be aware of any special safety requirements for the specific relay. For instance, any relay runner on the Blue Ridge Parkway at any time (day or night) must be wearing a reflective vest.

7. Preparation: Obviously if you’re going to run a relay like this, you are going to try to get into decent shape. This means running a good amount (in the ultra category of the BRR, you will run somewhere between 28 and 47 miles), probably running some doubles, and maybe even some triples. However, that’s only the beginning of the preparation. When you are traveling through 200+ miles of unknown terrain, much of it in the dark and in very rural areas, there is a lot that can go wrong. I was never a Boy Scout (I quit Cub Scouts when I was a second-year Webelo) but I know that their motto is, “Be prepared,” which is good advice for anybody.

For instance, our most valuable grocery item ended up being a bottle of Pepto Bismol that I bought at a gas station during the relay. Your stomach tends to get somewhat upset when you start running relatively quickly several times in one day with little rest. That bottle of the pink stuff was like ambrosia to us. Also, the first year I did the BRR, we just cut out pieces of paper for each runner with turn-by-turn directions so they could take the directions with them. That works fine until about three minutes into the run, when the paper is completely soaked through and useless. So the next year we made laminated cards, which worked much better. Finally, it turns out that everybody looks exactly the same at night with a reflective vest, a headlight and an LED. So, it helps if your team comes up with a “calling card” for nighttime running that will let you know that the runner coming into the exchange zone is one of your teammates. We started calling, “Ca-caw!” when we would get close to the exchange zone. This was the sign that my team needed to have the next runner ready to go. It was a great idea except for the time that the route passed an especially noisy chicken coop and our runner started sprinting, as she thought the “Ca-caws” were coming from us at the exchange zone (which actually happened to be about two miles down the road).

8. Communication: Losing a runner…it’s a terrible thing to think about, but it happens. It happened to my team. There are so many turns and so many miles that it isn’t uncommon for a runner to get off course, even if, as in the BRR, the turns are pretty well marked. Some runners carry cell phones with them, which is a good idea, but in a lot of rural areas, cell phone service is weak or non-existent. My suggestion is to include a couple of teammates’ cell phone numbers, one or two emergency contacts and the race director’s phone number on the laminated cue sheet that each runner has. That way, the lost runner will be able to contact somebody as long as he or she can find a phone. We ended up losing over 30 minutes (and then being fined an extra hour) because our runner took a wrong turn and completely bypassed the exchange zone, causing himFish Lake Relay to run an extra leg. We had no idea where he was and searched everywhere in the vicinity of the leg that he had started on, completely unaware that he was already waiting for us at the next exchange zone. He tried calling his cell phone in the van (the only useful number he knew), but it was (of course!) on silent mode in his bag.

9. Motivation: Again, these are long races, and it can be easy to lose motivation when you are running along a dark back road with no lights in sight, no cars and no people, not to mention that you’ve already run three or four times and your body is starting to shut down. One useful trick is to create internal competitions within your team. We had a competition to see who could get the most “kills,” or passed runners, both overall and during a single leg. This kind of competition will help to keep you moving, especially when you see a blinking red LED in the distance, signifying a kill waiting to happen. Also, we had an unofficial team song, “Danger Zone,” by Kenny Loggins. Yes, that’s the Top Gun song. Every time we passed one of our runners in the van, we would slow down and blast “Danger Zone.” This helps take your mind off the task at hand briefly, and also reminds you that, although you are running alone, you have a team that is depending on you and cheering you on.

10. Water: I toyed with the idea of using a cliché and making tip 10, “Have fun,” but if you use the other nine tips, this will happen anyway. So I went with that other cliché, which is that water is so important that I included it twice. Even on the 50-degree nights in the Blue Ridge Mountains, you are going to sweat a lot, and the longer you can stay well hydrated, the longer you can avoid cramps and other dehydration issues. During my first try at the BRR, my legs started cramping after my second run—and I still had four to go. The next year, I was able to hold off the leg cramps until I was finished (although I did get knots in other unexpected places, such as my abs and jaw). Of course, as soon as I finished, the cramps hit with a vengeance, but at least I didn’t have to run anymore.

If, after reading this, you still want to participate in a long-distance relay, you’re courageous. I’ll see you out there. My team van will have a mustache on it.

Ethan Coffey, who taught at the Navy Nuclear Power Training Command in Charleston, SC, for four years, named his BRR team Shaving Time, in reverence to time spent in the Navy, where mustaches were the only facial hair permitted. Ethan works as a mechanical engineer in Knoxville, TN.

Rehydration: The Key to Peak Performance During and After Exercise

Tuesday, April 14th, 2015

 rehydration

Previously posted on UtahRunning.com

by Julie Hansen, M.S., R.D., C.D.

Proper fluid replacement before, during, and after exercise can positively influence how you feel and how you perform.  Most people do not realize how quickly water can be lost from our bodies when exercising.  The heat production rate in active, exercising muscles can be 100 times that of resting muscles.

On the average, the body loses more than two liters of water each day through perspiration, urine, feces and respiration.  During exercise, sweat losses of up to three liters/hour are common.  Technically, dehydration occurs when body water loss equals one percent of body mass (performance is affected at a fluid loss of two percent).  For example, a 150 pound person becomes dehydrated after losing one and one-half to three pounds of body weight.

Thirst is an unreliable indicator of fluid needs after exercising in hot weather, partly because the intake of water quickly dulls the thirst sensation.  Further, rehydration with plain water dilutes the blood rapidly and stimulates an increase in urine production that leads to greater dehydration.

Rehydration will occur more rapidly when beverages containing sodium (the major electrolyte lost in sweat), are consumed.  Ingesting a beverage containing sodium allows the plasma sodium to remain elevated during the rehydration period and helps maintain thirst while delaying stimulation of urine production.  The rehydration beverage should also contain glucose or sucrose because these carbohydrates provide a source of energy for working muscles, stimulate fluid absorption in the gut, and improve beverage taste.

 

The following guidelines will help athletes maintain proper hydration during practice and competition:

 

  • Weigh in without clothes before and after exercise, especially during hot     weather.  For each pound of body weight lost during exercise, drink 2   cups of fluid.
  • Consume a sports drink containing sodium to quickly replenish lost body fluids.  The beverage should contain 5-8% glucose or sucrose.
  • Drink 2.5 cups of fluid two hours before practice or competition.
  • Drink 1.5 cups of fluid 15 minutes before the event.
  • Drink at least 1 cup of fluid every 15-20 minutes during training and competition.
  • Limit beverages containing caffeine and alcohol because they increase urine production and add to dehydration.

 

Try your own homemade sports drink:

5% Carbohydrate:

4 Tbs. sugar

4 cups water

1/8 tsp. salt

2 Tbls. lemon juice

 

 

6.5% Carbohydrate:

5 Tbs. sugar

4 cups water

1/8 tsp. salt

2 Tbls. lemon juice

Julie Hansen

Julie Hansen, M.S., R.D., C.D. is a Registered Dietitian and Exercise Physiologist.  She has been running competitively in road races since 1980 and competing in triathlons since 2005.  Julie currently teaches a Sports Nutrition course for Weber State University and a Weight Management course for the University of Utah.  She is the dietitian for the Weber State Athletic department and works part time as a dietitian for Kimberly Clark Corporation in Ogden, Utah and for Solstice Residential Treatment Center in Layton, Utah.  Julie also has a private nutrition practice in Utah working with individuals who want to lose weight, improve performance, lower cholesterol or prevent disease.

10 Tips for Beginning Runners

Friday, April 10th, 2015

Runners

This article was originally posted on Active.com

Spring is in the air and so is the pitter pat of beginning runners hitting the roads and trails across the country. Similar to the hoards of new gym goers in January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations.

According to Running USA’s State of the Sport 2010 report, an estimated 43 million total runners nationwide enjoyed the sport in 2009. That’s up 6.7 percent from 2008. Actually in the last nine years, total running/jogging participation is up 40 percent, running/walking on the treadmill is up 38 percent, walking for fitness is up 21 percent, and trail running is up 16 percent.

Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running.  One sport that hasn’t been hurt by the bad economy is running. Buy some shorts and a T-shirt and a good pair of running shoes and you’re good to go. How hard can it be, right?

Because of the low cost and ease of access, many new runners aren’t prepared mentally or physically for the new demands they’re about to put on their bodies and well as the time investment needed. All good things come in time and running is definitely one of those “good things.”  Here are 10 tips to help ensure success with your new adventure into running.

1. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide gait analysis which reveals your foot strike pattern. Knowing this will determine whether you overpronate, underpronate or have a neutral gait which will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes.

2. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural (bamboo, smartwool) and synthetic (polyester, nylon, Lyrca) materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation, and even blisters. Technical fabrics allow the moisture to rise to the surface where it can evaporate. They still get damp, but not nearly as much as 100 percent cotton.

3. Get a Group: Motivation, inspiration, accountability, and commitment increase dramatically when you’re a part of a running group or at least have a running buddy. Everyone experiences times when they don’t want to run, but if you know you have buddies counting on you, it can make all the difference in the world when it comes to rolling over and getting out of bed. Check with your local running store. Many provide beginning running groups or know of running coaches in the area that work with beginning runners.

4. Get a Plan: Just getting out the door and running often does not work for many people, especially if you’ve been sedentary or away from exercise for any period of time. Find a beginning running plan to follow. There are beginning running programs online or you can contact your local running store, running club, or running coaches in the area to inquire about beginning running plans. One of the most effective ways to begin is with a run/walk method. With my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We repeat the run/walk interval five times for a great 30-minute workout. Over the next 11 weeks, we gradually increase the running and decrease the walking portions of the intervals until the group is running 30 minutes with no walking.

5. Get Acclimated: Whenever you begin new exercise your body’s fitness level will actually dip a little while you acclimate to the new demands you’re putting on your body. This is when most new runners give up. I’ve heard many a new runner say, “If I feel this tired, drained, and wiped out, what’s the point in running?” Understand before you take up running that it takes your body about four to six weeks to acclimate to the new demands. Anticipating that “wiped out feeling” can actually make it less of a shock. Just know that you’re going to feel the effects of your new activity. Hang in there and before you know it, you’ll pull out of that dip and begin to feel stronger than before you started. Also, start slowly. Many new runners experience shin splints, pulled calf muscles, cramping quads, or sore hips from going out too fast or from doing too much too soon. Take it slow and ease into your new activity.

6. Get Fueled: Fueling your new activity is very important. Timing is key. It’s a good rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little protein about 1.5 hours prior to your run. This will give your body time to digest the food and provide your body with the needed energy for your activity. Not eating or not eating enough before your run can make your run feel labored or cause your muscles to feel fatigued. Eating too soon can sometimes cause stomach issues.

Digestion usually stops or slows dramatically when you run, so if you eat just before running, then all the food will just sit there. It will go nowhere and do little to provide you with little energy. What works best for your pre-run snack will vary from runner to runner, but some foods to try include yogurt with granola, an English muffin with peanut butter, or half a peanut butter sandwich and a banana. Post-run refueling is important too. Eating a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run is optimal timing to provide your tired muscles with the fuel they need to rebuild quickly. Lowfat chocolate milk actually has the 4:1 ratio.

7. Get Hydrated: Being well-hydrated is just as important as being well fueled. Be sure to drink about 20 oz. of water about two hours prior to running. This will give it time to pass through your system and be voided before your run. During your run, drinking water is fine. Once you’re running more than 45 to 60 minutes, you’ll need to switch to a sports drink to help replace vital electrolytes which are minerals (sodium, potassium, magnesium, calcium, and phosphorus) that play a major role in helping to maintain proper water balance in your body. Electrolytes can be lost though your perspiration. Sports drinks such as Gatorade contain these important minerals.

8. Get Warmed-Up: Before you head out on your run, be sure to warm-up your muscles with a dynamic stretch. A five-minute walk is a great way to do this. This will help decrease the chance of your muscles feeling tight during your run. Save the traditional stretch-and-hold stretches for after your run.

9. Get In Tune With Your Body: Listen to your body. If you’re feeling something other than regular workout-related muscle soreness, don’t run. Running through the pain is never a good idea. If you’re experiencing pain along your shin, hip, IT Band or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, and use your normal choice of anti-inflammatory medication and rest. When you no longer feel any pain, ease back into your running. If the pain persists, don’t let it linger. Go see your doctor.

10. Get Rest: Rest is just as important as your workout. Rest allows your body time to rebuild and recover. When you run or do any type of exercise, you actually create little micro tears in the muscle tissue. Your body then rushes in to rebuild and repair the tears. This is the normal muscle-building process that makes you stronger. However, if you don’t take the proper rest, your body may not have time to fully repair before your next run causing you to feel sore, tired, and sluggish. When you first start your beginning running program, it’s a good idea to have at least one day of rest in between runs.

2014 Fish Lake Relay Race Results with Leg Splits

Tuesday, September 9th, 2014

The race results are in with the splits results for each leg. We apologize for the lost legs. They are probably lost in the mud. Thank you to all the runners for making this a memorable race.

Fish Lake Relay 2014 Results