Testing blog posts from phone

Hopefully this works! Good luck to Van #1 tomorrow morning!

Mass Exodus- 1 Love... 2 Vans!

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P. T. Maddigan, Esq.

Connect with me online @ http://www.google.com/profiles/patrick.maddigan.

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Tomorrow is the Big Day

Here are the top 10 tips I got from random internet sites and searches about the day before a marathon/relay/long run.

Hope they help!  I'll be eating pasta tonight! 

1. Stick with foods that have worked.  If you've had trouble with runner's trots during your training runs, follow these recommendations for the best and worst pre-run foods. Don't stuff yourself at dinner the night before. Carbo-loading does not mean that you should eat three plates of pasta for dinner. Eat amounts of food that you would normally eat -– just make sure you get at least 65% of your calories from carbs.

2. Don't overeat. Some races have a dinner the night before. Don't eat much, however. Many runners assume, mistakenly, that they must eat a lot of food the night before. This is actually counterproductive. It takes at least 24 hours for most of the food you eat to be processed and useable -- usually longer. Eating too much, or the wrong foods for you, can be a real problem. A lot of food in your gut, when you are bouncing up and down in a race, is stressful. A very common and embarrassing situation occurs when the gut is emptied to relieve this stress. There is nothing you can eat the evening before a race that will help you.

3.  Pack Smart.  It's a good idea to take an old jumper or old hat and gloves that you don't mind throwing away. They'll all keep you warm while you're waiting around at the start. Take some dry comfortable socks and shoes to wear when you finish. I take flip-flops because usually I've got a big blister by the end of the race and the idea of putting another pair of shoes on is horrendous. 
   
4.  Get Pumped up... by relaxing the night before.   A nice uplifting movie to watch... perhaps: Chariots of Fire, Rocky, "Prefontaine" (about Steve Prefontaine) or anything else in the "get pumped up about running" movie category.  BUT... Do not stay up too late and miss out on sleep. Having an adequate night of sleep is one of the best things you can do in the waning hours leading up to a race.

5. Eat small meals. While you don't want to starve yourself the afternoon and evening before the race, the best strategy is to eat small meals, and taper down the amount as you get closer to bedtime. As always, it's best to have done a "rehearsal" of eating, so that you know what works, how much, when to stop eating, and what foods to avoid. The evening before your weekly long run is a good time to work on your eating plan, and replicate the successful routine leading up to race day. Eating is optional after 6 pm. If you are hungry, have a light snack that you have tested before, and has not caused problems. Less is better, but don't go to bed hungry. Continue to have about 8oz of a good electrolyte beverage during the two hours before you go to bed.

6. Drink up. The day before the marathon, drink when you are thirsty. Drink half a cup to a cup (4-8 oz) each hour. Don't drink a lot of fluid during the morning of the race itself. This can lead to needing to take bathroom breaks during the race itself. A common practice is to drink 6-10 oz of fluid about 2 hours before the race. Usually this is totally out of the system before the start.

7. Skip the vino/brewskis. Drinking alcohol the day before a marathon is not generally recommended because the effects of this central nervous system depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one serving.

8. Prep the night before. Pack your bag and lay out your clothes the night before the race so that you don't have to think very much on race morning.

9. Get your zzz's. You may sleep well, or you may not. Don't worry about it if you don't sleep at all. Many runners I work with every year don't sleep at all the night before and have the best race of their lives. Of course, don't try to go sleepless, but if it happens, it is not a problem.

10. Wake UP!  Last but not least, don’t forget to set your alarm so that you can get up on time. Allow yourself 3-4 hours of time the morning of the race so if your race begins at 8am I would be up and at it by at least 5am. This gives you enough time to get a decent meal in, additional hydration, collect your gear and travel to the race. You’ll want to be at the race early enough to handle parking (if needed) and to get a warm up in.

Hot in Boston, Cool(er) on Cape

For your packing purposes, prepare for HOT weather (near 80) in the Boston area to start on Saturday.  It will get cooler as we get on to the Cape on Sunday. 

Above is Boston, below is PTown. 

Pack accordingly.  Remember pillows, sleeping bags if you have them, changes of clothes and shoes... etc! 

Knock on Wood, Weather Looks Good!

I did Cape Cod Canal figuring it would give us a decent average to expect over the weekend.  Hopefully the weather stays true to this, or close to it, as it looks quite pleasant!

Dad- is there a sun roof in our van?!!

Hi to All: Mass Exodus- One Love, Two Vans is almost ready to go!

            You know the Webinar is online- this is a discussion that reviews the rules of the race and all of the information is in the Book (which is also online). 

Each leg of the race has a detailed map (here is a link to “The Book” and the entire race map as well as leg maps). You should look at your legs of the relay closely so you have more of an idea of where you have to run.  We’ll have them copied and available for race day and night and day but it’s good to have a clue. 

            At this point it looks Van 1 aka One Love One will run legs 1-6,13-18 and 24-30 in van 2 we will be running legs 7-12:19-24 and 31-36.  While they’re working out the last few additional logistics, in Van 2 aka One Love Two, it should work out like this:

Leg 7               Michelle          5.4 miles (Map on pg. 39 of The Book)

Leg 8               PJ                    4.7 miles (Map on pg. 40 of The Book)                  

Leg 9               Brendo           7.0 miles (Map on pg. 41 of The Book)

Leg 10             Melissa            7.0 miles (Map on pg. 42 of The Book)

Leg 11             Pat                  4.5 miles (Map on pg. 43 of The Book)

Leg 12             Suzy Q            3.2 miles (Map on pg. 44 of The Book)

Tommy Bushy and the team in One Love One will take over and should probably be running for about 5-6 hrs.  We’ll pick up at about  10-11pm and then will begin our overnight runs, hopefully aided by the light of a full moon.  We’ll figure out where we are going to spend the time that One Love One is on course, but we propose hitting the Maddigan Compound in Falmouth for showers, rest and hot food.  All suggestions on what to eat are welcome, but with some rest under our belts we can head off to the Forest Dale School in Sandwich to exchange 18 and the beginning of Leg 19. 

Leg 19             Michelle                      7.9 miles (Map on pg. 51 of The Book)

Leg 20             PJ                                9.5 miles (Map on pg. 52 of The Book)

Leg 21             Brendan                     2.2 miles (Map on pg. 53 of The Book)

Leg 21             Melissa                        3.3 miles (Map on pg. 54 of The Book)

Leg 22             Pat                             5.7 miles (Map on pg. 55 of The Book)

Leg 23             Susan                          5.3 miles (Map on pg. 56 of The Book)

The One Love One folks will relieve us and run for about another 5-6 hours. 

We’re still trying to figure out where to rest during this time, but likely this will be our roughing it phase, so remember sleeping bags, pillows and the like as the van and beach or grass may be our beds for this time.  If you forget these things, in the words of Bob Marley, “Cold ground will be [your] bed last night, and rock will be [your] pillow too”.   Then we’ll meet then for our awesome run to the party and finish.  We will pick up the baton at Exchange 30 at Nauset High. Our last runs will unfold like this:

Leg 31             Michelle                      4.6 miles (Map on pg. 63 of The Book)

Leg 32             PJ                                1.7 miles (Map on pg. 64 of The Book)

Leg 33             Brendan                     4.9 miles (Map on pg. 65 of The Book)

Leg 34             Melissa                        8.2 miles (Map on pg. 66 of The Book)

Leg 35             Pat                             3.2 miles (Map on pg. 67 of The Book)

Leg 36             Susan                          4.8 miles (Map on pg. 68 of The Book)

            FINISH!!!!!!!!!!!!!!!!!!!!!!  BEER GARDEN!!!!!!!!!!!!!!!!!!!!!

Team Spirit

Since our team is named for Bob Marley, the theme of One Love, and all things in the spirit of Rasta, Beaches and Fun, please have some fun with it.  Any decorations, party favors, costumes etc… are welcome.  We encourage running outfits in the traditional reggae colors of Red, Green, Yellow and Black and plan on blasting Bob, Toots, and other reggae tunes whenever we are allowed.  SO… if you have the time and creativity please “run” with it and bring us signs and the like for our adventure.  Let us know if there are any questions. 

Things to Bring

Sundries- Pillows, blankets, sleeping bags, tents(if you have them), changes of clothes (some comfortable clothes for between runs and extra stuff for running), extra underwear, shoes, rain/foul weather gear, etc.

 We have all safety gear and flash lights etc.  However if you have a things you are used to and like, bring them along

           

Provisions- We will have water  and some gatorade but if you want “Gu” or Jelly beans etc.  please bring them along.  We’ll scout a few places for good food or detours for same but what would we want in a cooler in the van? Please feel free to Brainstorm and make suggestions. 

First Aid/Emergency Contacts- We need an emergency contact for everyone in the vans!!!  Please supply these asap via email to Patrick.Maddigan@gmail.com, Susan.Maddigan@gmail.com or TomBushy@gmail.com.  Bring your own braces, ace bandages, etc, and we will have some Advil, Topricin, and a few other basics like band-aids for blisters.  Good idea to bring plenty of your own as well. 

Start   

We also need decisions on pick up for the start. Where will we pick everyone up?  One option is South Boston near Michelle and I’s apartment and then we go from there.  Tom and One Love One will be letting you know where they will meet early Sat AM as well.  For One Love Two we can meet around 9 and head down towards our first exchange, stopping to cheer for One Love One along the way.  That way you can leave your car near us, or at home, and T or Bus it to us. Melissa and PJ- if you want we can swing by and get you.

Finish

Our hope is to finish between 6 and 7 pm on Sunday night.  Vans will likely be there partying for at least a little while, though One Love One may be leaving earlier heading toward Falmouth, but One Love Two will be enjoying the festivities for at least a little while.  Any who need to are welcome to sleep at our house in Falmouth on Sun night, buses conveniently leave from down the street to Boston at any time on Monday.  The One Love Two van will be making a run up to Boston around 10am to be returned to its Boston origins.  If you need to work Monday morning, again there are buses from Falmouth that morning and the ferry is a convenient way to get back and forth from Boston to PTown as well, but check the schedule to ensure availability and times. 

Housekeeping- $$$

Relay Cost- $1080 aka $90 each.  You can write a check to Susan Maddigan, or we can accept cash or figure something else out if necessary. 

Melissa and PJ, we’ve rented the Van if the two of you could contribute $50 total, for the two of you, it’d be a big help. 

and finally Susan will have the time to get food  and pack it up but let us know what you want and kick in whatever that portion is.  Otherwise bring what you like, email us if you need cooler space and we’ll make some.

Expect more info for you One Love One runners soon.  Can’t wait to see everyone in the Beer Garden and at the finish for our team picture and to receive our medals!  Here’s hoping this race is a great experience and memory for all of us. 

Webinar covering rules in The Book is online

The webinar that was broadcast on April 18th is now posted online to view:
Cape Relay Webinar on 4.18.10:
Must have Windows Media 9 or higher to view the recorded meeting. 

They will also be posting the Q&A from the webinar soon as well on the same page.

Here's a link to the 13Relay blog as well... which btw, is no where near as cool as ours.

http://13relay.wordpress.com/

There are a few developments of note which we will announce soon, including final team/van rosters, costs per team member, and more.

Easter Training Run

Team members Michelle Lenzo (front), Patrick Maddigan (green shirt w/sunglasses), Brendan Maddigan (green shirt #2), Suzy Maddigan (floating head) were joined by #1 Athletic Supporter/Team SuperFan Lexi Deluca for a run over Easter.  We also partied hard after so we hope this is good training for our relay adventure.  

I Hope It Doesn't Take Us This Long!!!

Posted in Oddities by Greg Ross on May 8th, 2009

Shizo Kanakuri disappeared while running the marathon in the 1912 Summer Olympics in Stockholm. He was listed as a missing person in Sweden for 50 years — until a journalist found him living quietly in southern Japan.

Overcome with heat during the race, he had stopped at a garden party to drink orange juice, stayed for an hour, then took a train to a hotel and sailed home the next day, too ashamed to tell anyone he was leaving.

There’s a happy ending: In 1966 Kanakuri accepted an invitation to return to Stockholm and complete his run. His final time was 54 years, 8 months, 6 days, 8 hours, 32 minutes and 20.3 seconds — surely a record that will last forever.

Now thats a long race.  HOWEVER, that being said- I am really slow when it comes to distance running.  I mean like... we have to run 200 miles, and it took me 2 hours to run 200 yds.   AND I'm pretty sure I can beat Brendan and Mike in a race... if it was a three-legged race and my partner was Big Brown.  So I'm not saying its a sure thing, but I think we've got a shot at this record.  You hear me Shizo?  I'm coming for you and your record Kanakuri!  Come to think of it, some OJ would taste nice and I hear southern Japan is nice this time of year...    Dad, will the sailboat be up here by then?

Start Times Posted! Early Morning for Van 1!

Start times are now available online!  We kick off at 7:30am!  

We have to finish in under 36 hours., so they probably started us early so that there is no way we miss the course and finish line closing time of 9:00 PM. 

RACE DAY NOTES

Van 1- Bushy and crew: 
Please plan to arrive at the starting area at least 1.5 hours before your scheduled start time so that you have time to go through the mandatory safety check, pick-up your race packet and goodie bag.  I have no idea as of yet if Van 2 has to be there as well, but should know after Sunday's webinar.  I did read the most recent email they sent, and that suggests only an hour ahead of time... regardless- its gonna be an early am.  Think about crashing up in Boston night before?  We could host 2-4 people... maybe more if we head down cape that night. 
 
BIB TEAM NAME                          
103 Mass Exodus- 1 Love, 2 Vans! 
START TIME   CLASS    DIVISION                  CAPTAIN NAME
7:30                   Open      Mixed: REGULAR   Maddigan, Susan

Video... just to give you an idea...

As I said in the previous post, this video was sent by the illustrious Suzy Q and is a promo vid for another one of these 24 hr relays that is worth watching.

Same deal, about 200 miles long and involves beaches, running, and... wait what are those... SMILES?!  Yea, it actually looks some people are having fun doing this, though there are a number of obligatory shots of people looking like they might puke if they don't die of exhaustion first.  Pretty sure I'll be to tired to smile, but not to party, on Sunday. 

UPDATE- Webinar and "Why"?!

Alright runners and faithful readers- with around 3 weeks to go things are really starting to crank up for Mass Exodus- One Love, Two Vans!

First off, there's a webinar for team captains which serves as a pre-race meeting and debriefing.  They say this is just for captains, and you have to register for it, but its up to you if you want to give it a shot.  I do know that they are posting it for everyone's enjoyment soon after its completion.  Also, I'm going to post a video my mom sent me of another one of these 24 hr relays that is worth watching. Same deal, about 200 miles long and involves beaches, running, and... wait what are those... SMILES?!  Yea, it actually looks some people are having fun doing this, though there are a number of obligatory shots of people looking like they might puke if they don't die of exhaustion first.


Below you will find some more info about the webinar and in the next post- the video.  Enjoy! 







We've scheduled the Cape Relay webinar for this coming Sunday morning. All the details can be found below. If you cannot make it at that time, no problem, we'll post a link to it on the website as well so you can view it when your schedule permits. We've decided to do this webinar in lieu of a race day briefing. This way your full team has an opportunity to listen in and get information directly from us.

In addition to "The BOOK" we'll also show you various images of the signs that will be on the course so you know what to look for come race weekend.

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CAPE Relay: THE BOOK Join us for a Webinar on April 18 Space is limited. Reserve your Webinar seat now at: https://www1.gotomeeting.com/register/791344633 We'll be reviewing THE BOOK with each of the teams. You will be able to type in questions and we'll post all the answers on our website within 48 hours after this webinar. Title: CAPE Relay: THE BOOK Date: Sunday, April 18, 2010 Time: 10:00 AM - 11:00 AM EDT After registering you will receive a confirmation email containing information about joining the Webinar. System Requirements PC-based attendees Required: Windows® 7, Vista, XP, 2003 Server or 2000 Macintosh®-based attendees Required: Mac OS® X 10.4.11 (Tiger®) or newer

So we are a single week away from the 2010 Boston Marathon, and just 3 weeks away from our own marathon, the Boston to Cape Cod Relay!

Now I'm not much of a runner, that will be clear soon enough on May 1 and 2, and worse yet I'm not a "stretcher" (working on that).  I do know however, that Yoga was an integral part of my mother becoming a kick butt runner once again and that many, including Michelle and others on our team believe it is a big help. 

So, when i saw this video by friend-of-Mass-Exodus yogi Rebecca "B" Pacheco, about a pose called viparita karani, that she says is essential for runners during the days leading up to the race as well as following it, I figured I would share it. If you are into Yoga, B has her blog called "The World According to Om Gal" and the direct link to her post on this pose is here.  Thanks Rebecca. 

We've Got Legs... and We're Gonna Run Them!

One Love... Two Vans!  Mass Exodus is about to march from Quincy to PTown but many of us have been in the dark about what exactly we've gotten ourselves into.  In fact, there wasn't much we could have told you as the race route was altered (see our post about the changes here) and no start times have been released as of yet.

Still, with the relay only 21 days (and change) away, we felt that letting everyone know their legs as accurately as possible would be a good call.  So... see below for Van and Relay Leg info!  Hope everyone's training is going well!  (a reminder: awards are given out for best decorated van, best costumes, and best team spirit!)

Van 1:  

Starts the race – goes 106 miles

Runner 1 – Traci "Ma-Dukes" Bushy

Legs: 3.8 / 5.6 / 7.6 = 17 Miles

Through: Quincy, Plymouth, Barnstable

Easy 1^st leg, some tough hills on 2^nd and 3^rd run

·       Glory of starting the relay!  First one to start drinking!

Runner 2 – Geoff "Goff Man" Keller

Legs: 4.8 / 5.6 / 10.3 = 20.7 Miles

Through: Quincy/Braintree, Plymouth/Bourne, Barnstable/Yarmouth

Runs get progressively longer, some tough hills on 2^nd and 3^rd run

·       Bragging Rights – Runner 2 logs the most miles and tackles some tough terrain!

Runner 3 – Nicole "Foxy" Depford  

Legs: 5.4 / 6.9 / 5.3 = 17.6 Miles

Through: Weymouth/Hingham, Bourne, Yarmouth/Dennis

Consistent with the run distances – few hills

·       Run the Cape Cod Canal – B-Bay Side!

Runner 4 – Mike "I'd rather be golfing" Depford 

Legs: 2.0 / 6.0 / 6.2 = 14.2 Miles

Through: Hingham/Norwell, Bourne, Dennis/Harwich

Ridiculously short first leg, very few hills, 2^nd shortest run

·       Run the Cape Cod Canal – B-Bay Side, and run over the Sagamore Bridge!

Runner 5 – Tom "The Bush Man" Bushy

Legs: 8.9 / 3.9 / 7.5 = 20.3 Miles

Through: Norwell, Bourne/Sandwich, Brewster

Few hills, but big miles, shorter 2^nd leg

·       Run the Cape Cod Canal – Cape Side and the Cape Cod Rail Trail!

Runner 6 – Lauren "Out to Sea" Watka

Legs: 6.9 / 4.4 / 5.0 = 16.3 Miles

Through: Marshfield, Sandwich, Eastham

Hilly Run, biggest incline of the course on 2^nd leg, easy run on 3^rd leg

·       Run the Cape Cod Rail Trail!

Van 2:

Finishes the race – goes 93.2 miles

Runner 7 –  Michelle "The Lady Vol" Lenzo

Legs: 5.4 / 7.9 / 4.62 = 17.9 Miles

Through: Marshfield/Duxbury, Sandwich/Falmouth , Eastham/Wellfleet

Medium Hills, get to run into Falmouth

·       Run the Cape Cod Rail Trail!  Start drinking first in your van!

Runner 8 – Paul "PJ" Cooney

Legs: 4.7 / 9.5 / 1.7 = 15.9 Miles

Through: Duxbury, Falmouth/Mashpee, Wellfleet

Relatively easy Hills, ridiculously short 3^rd leg

·       Run Bay Rd. in Duxbury, Run past Bushy and Depford homes!

Runner 9 – Brendan "Brendo" Maddigan

Legs: 7.0 / 2.2 / 4.95 = 14.15 miles

Through: Kingston, Mashpee, Wellfleet

Short second leg, but a relatively hilly run

·       Run South Cape Beach!  Topless!

Runner 10 – Melissa "Like a Rock" Stone

Legs: 7.0 / 3.3 / 8.2 = 18.5 Miles

Through: Plymouth, Mashpee, Truro

Longest run in Van 2, Medium Hills

·       Run South Cape Beach!  Short 2nd gets you all geared up for the long and integral last leg! 

Runner 11 – Patrick "PT/Patrico" Maddigan

Legs: 4.5 / 5.7 / 3.2 = 13.4 Miles

Through: Plymouth, Mashpee, Truro/P’Town

Very few hills, consistent distances

·       Get to run into P’Town – almost there!  (Fact: Ptown not named after Patrick... Pville and Pcity were, however, named after him.  No word on Pboro).  

Runner 12 –  Susan "Suzy Q" Maddigan

Legs: 3.2 / 5.3 / 4.8 = 13.3 Miles

Through: Plymouth, Barnstable, P’Town

Medium Hills, distances were shortened but . . .

·       Glory of crossing the finishing line makes the 3^rd leg very doable!