Running

http://www.ragnarrelay.com/race/colorado

How hard would I have to bust my ass to do this in September 2014? I'm in not-terrible shape from weights and yoga but I'm not really a runner. Assume I could be one of the wimpier members of the 12-person team.

Kyle, ever heard of this... I know you have the Colorado connection.

CoE is my online personal Jesus Christ of running.

you have plenty of time to properly train for this.

this one is very similar, and i've done it the last 2 years:
http://epicrelays.com/rocky-mtn-relay/

here's the course map for it: http://epicrelays.com/wp-content/uploads/2012/06/2012-Epic-Rocky-Mountain-Relay-Course-Map.pdf

i think the Ragnar one will be bigger, they have a bigger profile in the relay world. it's also going to more familiar ski-towns. ours went up in these high mountain country roads that none of us had ever seen before, it was gorgeous.
these relays are pretty fun, and only a really small percentage of the teams are competitive. you'd fit in fine on a team if you just trained enough to be able to handle the mileage.

the 2 things that destroy me on this one are the altitude and the constant inclines. my team has been 11 mountain folk and me both years, and i had to ask for a set of legs that didn't have any long inclines, you get into oxygen debt so quick if you're not used to that.
running down Cottonwood Pass at 2am in the darkness with only a headlamp was tremendous.

Cool, thank you, that's very helpful. My friend wants to put together a team, if he goes ahead with it I think I'm going to say yes.

CoE, can you recommend any exercises or stretches for strengthening the knee? I always feel like that's my weak link running wise and my really basic stretching regimen doesn't get the knee loose enough before I run.

I was running around and dribbling with a soccer ball for a while yesterday and I think the start-stop and lateral movement of that was probably strengthening the knee, so long as I don't go too hard and strain anything.

Do you just stretch the full range of motion for the knee before you workout? Honestly, if you had any favorite videos of a pre-run or a post-run cooldown stretching routine we should post them here.

Bros - I started doing the Insanity DVDs twice a week. Great plyometrics work out.

My physical therapist was telling me about the Insanity DVDs and how much she loved them.

I'm only two months out of hip surgery but feel like I may only be a couple months away from being able to start running again.

Ran 5 miles along the ocean yesterday...was great until I had to hop a fence and jump into the ocean to get away from the stray dogs