Archive for the 'Prevea' Category

Tundra Trailblazer: Saturday Morning Bliss

Is it weird to say that I look forward to waking up super early on the Saturday mornings?!!? Are you that person too!?!??

I never had a 9-5 job. It was always something like, 10-7pm or 12-8pm and I always worked Saturdays. As my fitness interests grew, I needed to find more time for myself. I was eventually able to drop my Saturdays from my work. This allowed me to be able to train for my first marathon.

Realistically, people look forward to their weekends as laid back, kicking their feet up, and being lazy. Well, not for our household 🙂 We enjoy being active and on the go. Ok, maybe I like it more than my husband! LOL. Then there is the others like us, who send their kids over to the in-laws for the night so we partake in the Prevea training runs!

The training runs have been going awesome for me. I’m feeling strong, confident, conditioned and MOST important, I’m having fun!!! We are heading into our 10 miles this Saturday and I am super pumped about it. We’re getting into those higher miles that just seemed so unrealistic back at day one.

On the morning group runs, I always try to make a point of meeting one new person. So far I have been successful!!! I get to run with someone new and learn a little bit about them. And best part of it all, it passes the time. I get sick of listening to my music day, after day, after day. Sometimes it’s nice just to turn that all off and get engaged. Ask questions. Ask people their struggles and strengths. You will find motivation and inspiration from others!

Keep on running my friends and keep your eye on the prize! My prize is Boston 2017!!!

Ashley King


Prevea on the Move: Marathon Medical Support

Marathon weekend is finally here! We hope you had an injury-free training season, but you may be wondering what happens if you need medical attention along the course on race day? In this week’s Prevea On the Move Tom Krahn, Medical Coordinator for Cellcom Green Bay Marathon, discusses the course, medical support and other race day details to help you be more prepared for race day.

Along the route: There will be nine medical stations along the half-marathon route and twenty medical stations along the full-marathon route coupled with water stations. They will be highlighted by large red medical flags with a white cross. The medical stations are staffed primarily by licensed athletic trainers, paramedics, emergency medical technicians and nurses providing general first aid needs. If a medical emergency arises, the local 911 system is activated.

Finish line medical tent: The main medical tent at the finish line is fully staffed with health care professionals with the capability to handle any general first aid needs or medical emergencies. Ambulances are also onsite to provide emergency transportation if needed.

Best of luck to all runners this race weekend!

Prevea on the Move: Taper – How should we do it?

Tapering is when runners slowly reduce their amount of training miles prior to race day. It is one the hardest aspects of marathon training, as many runners think they are not ready for race day and feel they need to continue to push themselves. However, their bodies are ready and they need this time to recover. Here are a few tips to help you properly taper:

  • Reduce your distance and intensity of your training runs leading up to the last two to three weeks prior to the marathon. This will help your body to recover physically and mentally to prepare for race day.
  • Reduce calorie intake. Since you are reducing miles, you are reducing the amount of calories you burn. Cut back a bit on the quantity of your servings during this phase.
  • Select foods that are nutritious and healthy rather than high fat products. Make sure you keep eating fruits and vegetables during these final weeks.
  • Hydration is key, especially in the last week of training. The combination between carbohydrates and water will help build your energy levels for race day.
  • Don’t try new things the week prior or during the race. This is not the time to experiment.
  • Rest. Try to get 8 hours of sleep per day during this phase. The rest will help the body recover and give you more energy for race day.


Prevea on the Move: The Final Prep

Prevea Pints & Pointers – The Final Prep

You have put in the physical training, now your mental training is put to the test. Join us to learn from our panel of experts how to prepare for the last couple of weeks to get you across the finish line. Tricia Adams, certified running coach; Sean Ryan, Race Director of the Cellcom Green Bay Marathon; Larry Lueck, First Timer Director for the Cellcom Green Bay Marathon; and the evenings moderator, Jason Helgeson, an experienced marathon and triathlon athlete, will discuss how to taper properly, last minute fuel strategies, what to expect on race day and much more. Come with your questions to get answers from the ones who have raced the streets of Green Bay.

Wednesday, May 7 from 7 to 8 p.m.
Green Bay Distillery
835 Potts Ave., Green Bay

Prevea Pints & Pointers is a free educational series with expert speakers offering tips and answering questions about running and preparing for the marathon.


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.


Jeremy D. Metzler, MD

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

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

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December 2017
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