Run Training Guide

Tips and tricks for mastering the run legs of Race the State!

We caught up with Dirk Johnson, member of the team with the fastest overall time, Island Idiots. Dirk contributed to the team’s overall ranking by running the second run leg of the course with a split time of 7:33/mile! 

Normally I live on the Port-o-John line until the national anthem starts to play, which if I plan right gives me about 30 seconds to find my way to the starting line in time for the gun. Once the gun fires I’m good to go, unfortunately the waiting before the start also makes me good to go.

Unlike most running races where you have a prerace routine and known starting time, Race the State, as a relay, does not afford you the luxury of knowing exactly when your leg of the race will start. This can cause some anxiety for those who have pre race bathroom jitters as I do. Do your prerace transition area recon and know where the nearest port-o-john is, or if none, do yourself a favor and pack some TP in your kit, it’s much less stressful than looking for the nearest available properly sized leaves…
 
Transition 1
Once your teammate has come off the SUP it’s your job to remember to transfer the timing chip. Don’t expect your winded and exhausted teammate to remember to take it off and hand it to you. Nothing worse than getting through your run and reaching the Ft Adams transition only to have your relay teammate asking where the chip is. Ugh…
 
The Run – Strategy
While the nature of the race is an endurance effort, it is critical to pace properly yourself within a small or nonexistent running pack. I never saw another runner the whole 12.3 miles last year after the Sandy Point hill. It takes some practice and mental toughness to run at 100% race effort by yourself and without pacing runners. It’s very easy to let up ever so slightly with no other runners around.

On the other hand you also can’t run looking over your shoulder the whole time. Faster runners undoubtedly will catch you and pass you, do not get into a drag race when it happens. Stay in your zone and ignore them, run your race not theirs.

Once on the road, cars, dogs and pedestrians will not be giving you special racing room as they will have no idea you are in a race. You will look like every other Sunday jogger who stops at intersections and looks both ways before crossing. When you dash across the road make sure you have the opening you need. 

Back to hills, there are 4 hills that will get your full attention before the race is over. Everyone knows Purgatory Hill at Surfers End which is minimized somewhat by the left turn onto Tuckerman part way up. Memorial Hill is next, watch the cobles past the entrance to Cliff Walk. Once on Ruggles the steep dip and Rogers Highschool Hill thereafter will get your heart going but it’s way too early to think about kicking it home from here. Regain your rhythm and hold on as you still have over a mile and one last sneaky badass hill at the Ft Adams entrance yet to come.

Finally you turn right into Ft Adams feeling the elation of being almost done. However this glow quickly fades as you start to feel the hill that you didn’t even know was there start sapping the last energy from your legs. You will feel like you are running in quick sand and your HR will be redline by now. Power through this with head high past the Ft Adams guard shack and you will see the finish down on the beach. It’s all downhill from here…!

Dirk and his teammates celebrating at the finish line in Westerly after Race the State 2016!

Additional Training Tips

Offseason: just because it’s cold out doesn’t mean you can’t run! But don’t take our word for it, check out these tips from a Boston Marathon winner on running in the winter.

Know the Routes
The first and third legs of Race the State are designated running legs. Before doing any road race it helps to familiarize yourself with the course. If you’re in the area, practice running the race course a few times leading up to the race. If you’re not, here’s a break down:

The Sprint – the first run leg is a short 4 mile run. The course is straight and flat with only a few road turns that are clearly marked by signs and traffic police. There will be water provided at the start of the race and at the finish of this sprint leg, but not during. If you’re new to running, taking on this first leg as part of a team is a great goal to set for yourself and work towards! 

The Long Haul – the second run leg is the leg that brings you from the SUP finish to the kayak start at Fort Adams. This is a big run, people, so train accordingly. The route is beautiful and scenic but along with the rocky cliffs of Aquidneck island come hills. We recommend running this route ahead of time or incorporate hill sprints into your training.

Run with a group: Get your friends to sign up for Race the State with you and make weekly plans run together and you’ll be less likely to back out!

Speed training: do some Fartleks. Sounds funny, but does wonders for your speed. Grab a timer and get going.

Unconventional speed training: run fast or the zombies will get you! This app is Pokemon Go! meets zombies meets Race the State training. Turn on the app and start running, listen to music as you normally would. When you hear the zombies chasing you, pick up your speed! Set up timed intervals or have the app surprise you with zombie attacks!

Practice the transition: the second run leg comes after the SUP leg. If you’re doing both legs, don’t let race day be the first time you run directly after paddle boarding!  If you’re on a relay team, don’t forget the timing chip!

Practice, Practice, Practice…

Warm up for Race the State with some of these other local races: 
March 4 – Boldrdash Winterdash 5k, Exeter, RI
March 19 – New Bedford Half Marathon, New Bedford, MA
April 15 – Newport Marathon and Half Marathon, Newport, RI
May 20 – Mystic River Run and Paddle, Mystic River, CT

SUP Training Guide

Tips for a successful paddle leg of Race the State!

Now that Race the State is on your radar, its time to start thinking about a training regime that will have you performing your best on race day! Paddle Board RI is gearing up with RTS to offer a special discount for Race the State competitors who join our weekly Skills-n-Drills class. These classes are designed for paddlers that have the fundamentals down and now want to excel at specific skills such as distance training, interval training, pivot turns and advanced paddling techniques to up your game for race day.  Sessions will focus on different drills, training routines and time trials for participants to evaluate their performance over the course.

If it’s too early to think about playing in the water just yet, remember there are tons of other ways to start preparing for a distance SUP race, and to get ready for the other events at Race the State. Try adding cardio, such as jogging or jump rope, for the distance bike and run, if they are not already part of your routine. Indoor rowing and strength training will get you ready for the kayak crossing. And, if traditional methods aren’t for you, it’s always fun to step out of your comfort zone and try something new to keep you fit, challenge the body and mind, have fun and keep your goals in sight!

Know the Water

The paddle leg of Race the State crosses the Sakonnet River going East to West. For paddling on a river, current, wind direction and speed, and waves are important factors to consider. It’s helpful to get out on the body of water you’ll be racing on in different conditions to practice and be most prepared for race day!

Current: check the local tide chart to find out what the current is going to look like at the time you’ll be paddling. If the tide is coming in or out, you’ll have some push from the water either up or down the river, respectively. If the tide is slack (at peak high or low), you will not feel much current at all.

Wind Direction & Speed: If the wind is coming from the direction you’re trying to go and is decently strong, it can slow your paddling efforts significantly. The stronger the wind, the more challenging it will be to paddle against (or, the more helpful it will be if its coming at your back!). Usually, the wind is pretty light (low velocity) on summer mornings in RI.

Waves: while we’re on the subject of current and wind direction/speed… if you have the magical combination of strong wind against current, the result will be big waves. Those types of conditions are challenging and you must be prepared for this in order to be fast and, more importantly, safe!

Training

Offseason: cross train for paddle boarding in the winter with Crossfit, indoor rowing on an erg, and these exercises that will help you build up the muscles you need for paddling.

Get out on the water: train like a champion. Even if he’s not paddling, 2016 SUP world champion, Kai Lenny, is out on the water everyday doing some type of watersport.

Improve your technique: check out these tips from SUP expert Dave Kalama.Follow his blog for more tips.

Practice the start: “Don’t overlook the start!” says top ranked US SUP racer, Candice Appleby. “My favorite type of start is a running one because if you get a good skim, you can leave your competitors behind. Read more tips from Appleby here.

Get Inspired: the video name says it all: Stand Up Paddle is Amazing.

Practice, Practice, Practice…

Warm up for Race the State with some of these other local races:
April 30 – Run of the Charles, Boston, MA
May 21 – Mystic River Herring Run and Paddle, Mystic, CT
June 18 – SoundSurfer Waterman Challenge, Bridgeport, CT
June 19 – Charles Island SUP Cup, Milford, CT

Equipment

Lifejacket: no matter your level of expertise, it’s always prudent to wear a lifejacket or flotation device when paddling out on the water. Race the State rules require competitors to wear a lifejacket or PFD during the paddle board leg of the race. If you don’t have one, you can purchase one from Team One or West Marine.
Leash: some may call it a “kook cord” but we don’t care, race rules require competitors to have and use a board leash. You can get one at your local surf shop.
Paddle: paddles can differ in material, length, blade width and height and palm grips. Check out this guide to find the right one for you.
Last but not least, The Board: length, width, bend, shape… there are many factors to be considered when choosing a paddle board! For racing, you want a board that is built for speed. Look for a board that has a displacement hull (pointed, not rounded), is long (>12′), narrow (<30″), and has straight stiff fins. If you don’t own a board and don’t want to, no problem! There are many local options for renting a board for race day.