Prevea on the Move – Hydration

Hydration is a key component to successful training. Consuming the appropriate amount of fluid will help performance and prevent injuries. Runners should know their hydration plan prior to race day and practice it during the training runs.

Every runner’s fluid intake will vary based on their body’s sweat rate. Follow this simple formula to determine how much fluid you need to drink for every hour of running:

  1.  Weigh yourself nude before a 30-minute run
  2. After the run, wipe the sweat off and weigh-in again
  3. Find the difference in the weights in step 1 and 2
  4. Multiply that number by 16
  5. Lastly, multiply the result in step 4 by two

The outcome will be the amount of fluid in ounces you should consume during one hour of running. Remember, do not urinate or take in any fluid until the calculation is complete.

 

#BostonStrong – A life changed

It has been a year since the running community and I were changed forever. April 15, 2013 will forever be remembered as the day that transformed me into a runner.

It was shortly after the infamous day that I decided to change my life. To honor those whose lives were indefinitely changed that day, I decided to commit to running the 2014 Boston Marathon. Having never ran in an organized event, this seemed to be quite the undertaking.

Since I care for runners on a regular basis and have many friends who are runners, I have had second-hand experience of training for a marathon. However, to say that I was prepared for the journey I was about to undertake would be a lie. The mental and physical toll of training for a marathon is something that can’t be explained, it can only be experienced. The time commitment has been the most challenging. Not only for myself but also my family. My long runs on Saturdays would keep me away from my family during that time, but I also would be tired the rest of they day and sometimes the rest of the weekend. It takes a very understanding family to train for an endurance event and this cannot be overlooked when considering participation.

The weather this past winter has not been the most pleasant either. I tried to do most of my long runs outside sometimes in near sub-zero temperatures. Other times, I had to run indoors on a treadmill. There is nothing like the mental challenge of running on the treadmill for miles and miles. My event coverage schedule also made it difficult at times to get my runs in. There were a few Saturday morning runs where I saw more wildlife than vehicles on the roads. However, while traveling with athletic teams, I was able to complete a 5K in Alaska and do my longest run on the hills of Maine.

One thing that I have come to realize is that training for a marathon really is a journey that will end in one day, good or bad. There are so many things that can happen on race day; the weather and health are two things that cannot be controlled. Then there is always the unexpected that can happened, as with last year’s Boston Marathon. It is a difficult notion to comprehend that one bad day, on race day, can make one feel like he or she has failed. No matter what happens on race day, this journey will come to an end.

Physically, I feel that I am ready to complete the 26.2 miles, but having never done, so it will be a completely new experience. Mentally I am trying to prepare for race day as well. This will be my second trip to Boston and first since last year’s race. I am not sure what to expect emotionally other than there will be a lot of emotions, both from the participants and spectators. People are always wondering if I am afraid to be running given last years events, however this concern has never been one of mine.

Whenever my motivation has started to wean during this journey, I have usedlast year’s experience and the thought of those whose lives were forever changed to push me forward.

#BostonMarathon
#BostonStrong

Jeremy D. Metzler, MD

Prevea Primary Care Sports Medicine Physician
Medical Director for Cellcom Green Bay Marathon

From the Race Director’s Desk: Boston 2014

Later this week, I’ll be working in a variety of capacities at the B.A.A. Boston Marathon. I’ve been fortunate to serve on the Operations Committee out there since 2008. That’s sort of like being a high school football coach who’s given a role helping out at the Super Bowl. Part of my role is helping out with presentations and talks, particularly those for my good friend, Race Director Dave McGillivray. I wrote the following speech with him and B.A.A. President Tom Grilk in mind, thinking of what I would say to the crowd of 36,000 runners in Hopkinton on race morning if I were in their shoes…

IT IS TIME
by Sean Ryan

It is time.

It is time to reject the notion that the cowardly attack on April 15th of last year was an attack against us, the running community. Indeed, the attack was against ALL of us – runners, spectators, Bostonians, New Englanders, and all Americans. It was an attack against Patriotism and all things we hold dear.

But Americans are known for their spirit of defiance and their ability to persevere. When we are attacked, we do not back down. When our monuments and buildings are toppled, we rebuild them. But how are we to respond when the very spirit of our great nation is attacked?

This is where we, the running community, will play an important role. Your actions today will show the defiance of all Americans. We will show our defiance by continuing the tradition of the B.A.A. Boston Marathon for the 118th year. We will show our defiance by lining up at the starting line in Hopkinton on the third Monday in April as we always do. And we will show our defiance by running 26.2 miles to the heart of Boston.

Today is Patriot’s Day. The entire world is watching, waiting to see how we, the running community, respond. And respond we will.

On this day, may the footfalls of 30,000 plus runners serve as a symbol of defiance and perseverance for all Americans. On this day, may the pounding of pavement echo throughout the land, sending a clear message to those who would try and take away our freedom.

It is time. It is time to show that we are not afraid. It is time to show that we will not back down. It is time…to run.

Prevea on the Move: Mental Challenges of Training

As a first time marathoner or half-marathoner, you may doubt yourself that you will be ready for May 18. My answer to you is “YOU WILL BE READY!” Here are a few tips to help through training and race day:

  • You have put the miles in and your body is ready. Think back to January when you started this journey. You have run 8, 12 or 20 miles and that is a huge accomplishment. Mentally and physically, you completed those miles, so put your mind at rest and don’t let your mind play games with you.
  • You are going to have good and bad runs. Remember you are building a running foundation. It is not built in one or two runs; it takes many runs to create that foundation for race day. If you have a bad one, shake it off because the next run will be better.
  • Focus on the surroundings when running. We tend to get caught up in looking at our watches or we start listening to the soreness of our bodies when running. Look around and enjoy the sites. Take everything in — not just how you are feeling or that you didn’t hit your last split.

Mike LaMere
Prevea Sports Medicine
Training Run Director

From the Race Director’s Desk: In Praise of Youth Coaches

In 2008, the Cellcom Green Bay Marathon, with help from the Boys & Girls Club, launched the Luv2Run program. The focus was to encourage an active lifestyle for the children in greater Green Bay. In return for completing a six-week training program, children earn the opportunity to participate in the Cellcom 5K at a significant discount and run through Lambeau Field during the final mile. I think we had 40-50 children that first year.

Prevea became the title sponsor of the Luv2Run program last year. With the assistance of Prevea Sports Medicine, and the hard work of program director Tanya Sharp, the Prevea Luv2Run program has seen exponential growth the past two years. Last year, more than 50 schools hosted the program and roughly 1,500 children completed it and ran the 5K. This year, we have over 70 schools participating.

While the involvement of my staff and Prevea help get Luv2Run off the ground each year, the real backbone of the program is the coaches. The people that train the kids are parents, teachers, PE instructors and administrative staff. My own wife is actually a coach at St. Matthew’s grade school. These folks donate their time over the course of six weeks to prepare kids to run 3.1 miles. Without their generous efforts, many of these kids would never be able to take on this challenge and cross the finish line.

In my opinion, the impact these coaches have will reach far beyond the 5K finish line on May 17th. By raising the self-esteem and athletic potential of these kids, they’re improving the trajectory of their lives. These kids will growth up into healthier adults, in body, mind and spirit. That’s the magic of running. God bless each of you this season, Prevea Luv2Run coaches!

Prevea On the Move: Golden House

When you are running at the Prevea Training Run, think about how you feel when you reach the water stations. Are you relieved to have water or Gatorade to clench your thirst? Each Saturday, make sure you say thank you to the volunteers who are there – helping you – by donating to the organizations they represent.

The volunteers each week are from the three marathon-chosen charities: Golden House, Unity and Big Brothers Big Sisters of Northeast Wisconsin. This week’s Prevea On the Move takes us to Golden House to learn more of how they help individuals who have suffered domestic abuse and how your donation benefits the community. Let’s all support these phenomenal volunteers and organizations with a monetary donation. It’s a simple way to show your appreciation.

For the love of the run…and Dilly Bars

Inspiration is everywhere when it comes to running! When I see other runners, read other running blogs, and talk to my friends, everyone has a story about how they started running. One of my favorite things about race day is the inspiration I get just watching the other runners, who have worked so hard to get to the starting line.

Inspiration these days also comes within the walls of my home. My 6-year-old has gotten the running bug. Maybe it’s all the races he has watched me run and train for, or maybe it’s all the races and training I did while pushing him in a jogging stroller for a few years before he outgrew the stroller on me. Either way, he has taken an interest in the sport I love so much, and his dresser is home to many kids run shirts he has earned.

After 20 years of logging miles, one of my favorite running memories is when my son and I ran our first race together (without me pushing him) in November 2013. He was one excited first grader when he brought home the race flyer from school. “Mom! Mom! Can we do this?” The excitement was mainly for the cool stocking hat and Dilly Bar we would receive when we ran it, but hey, like I said, inspiration comes from everywhere!

We were both thrilled as we lined up with fellow Santa Scampers that chilly, late-November evening. When we got the start command, it was go time. Hearing him laugh and cheer throughout the race gave me all the inspiration I needed for that race, and many more races to come. I loved his energy, and pure joy to be there. And when we crossed the finish line, Dilly Bars awaited us. The cold treats tasted wonderful, even if the night was just as frozen as they were.

The best words I heard that evening? “Mom, let’s do this again next year!”

Not every race promises Dilly Bars, but I think every race provides inspiration. I won’t have my favorite 6-year-old to run alongside me for my leg of the Cellcom Green Bay Marathon Relay, but I will do my best to channel his excitement from that night. And that will be perfect inspiration for me May 18.

See you on the course (And if you have a Dilly Bar waiting for me at my relay handoff, I won’t mind).

- Amy Behrendt


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