Sprint Marathon Relay
Nine teams of six made up the Sprint Marathon Relay in 2015. It's a long morning, waiting 25 minutes or so to run again. Always great fun. By the end of the race 13 minutes separated the nine teams, 5 minutes between the top 5 teams and 35 seconds between the top two teams. I was lucky to be on the winning team. As a handicap relay, it's never the fastest runner that wins this thing, always the team that is motivated and with good runners across all six members relative to their age, sex, talent, experience and training. 
After my first leg three teams were only 5 seconds apart. As the morning went on the gaps grew bigger and then smaller again. For most of the relay my team was chasing in 2nd place. We only took the lead on my final leg of 2km and held it for the next 5 kilometres as I rounded up all our runners, all crossing the line together.
Of me: 4 x 1km (3:00-3:10/km), 1 x 2km efforts (6:20/km), 1 x 5km tempo to finish (4:00/km), often 2km warming down and up between legs to stay loose. 20km for the morning. First two efforts not completely flat out. Final three efforts flat out to stay in contention and take lead.
After my first leg three teams were only 5 seconds apart. As the morning went on the gaps grew bigger and then smaller again. For most of the relay my team was chasing in 2nd place. We only took the lead on my final leg of 2km and held it for the next 5 kilometres as I rounded up all our runners, all crossing the line together.
Of me: 4 x 1km (3:00-3:10/km), 1 x 2km efforts (6:20/km), 1 x 5km tempo to finish (4:00/km), often 2km warming down and up between legs to stay loose. 20km for the morning. First two efforts not completely flat out. Final three efforts flat out to stay in contention and take lead.
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