Still Room to Register? YES!!
The unseasonably warm weather has been tough on Marathoners, Half Marathoners and others this year. Keep up your training this summer and plan to participate in one of the Community First Fox Cities Marathon presented by Kimberly-Clark weekend events! As of today, we have reached these capacity levels:
Full Marathon: 58% full
Half Marathon: 39% full
Click here to register now for any event!!
Great Women of the Race Contest
The Community First Fox Cities Marathon presented by Kimberly-Clark, along with Kimberly-Clark’s Poise® and Kotex® brands announce a contest to recognize the “Great Women of the Race.” Tell us YOUR inspiring story of why you are running or walking one of the race weekend events. It could be in honor of someone, in recognition of a special accomplishment, as part of a group, to bring awareness to a cause – you name it! You tell us what’s inspiring you to run or walk! Click here for an entry form. But hurry - all entries are due by August 31!
Free Training Guide
ThedaCare Orthopedics Plus also has a free training guide for the full or half marathons. The guide includes information on nutrition, stretching, creating a running program and the recovery process. The ThedaCare Orthopedics Plus Marathon and Half Marathon Training Guide is available at ThedaCare Orthopedics Plus and online at www.thedacareorthoplus.org.
Keep Fueled For the Long Haul
by Becky Czechanski PT, DPT, CSCS, ThedaCare Orthopedics Plus
Hydration
Hydration is the No. 1 intervention in providing performing-enhancing effects when running. When exercise or any activity lasts more than
60-90 minutes, fueling is crucial to keep energy levels high and not deplete the glycogen stores in the muscles. Sweating increases electrolyte loss, which can cause up to a ten percent loss of contractile strength and an eight percent loss of speed while training. Hydration is important before, during and after competition. Luckily, fluid can be consumed in various forms such as fruits and veggies, milk and smoothies, fruit juice, sports drinks, water and soups.
Fluid recommendations for prior to exercise include:
- Drink approx. 7 ml/kg of body weight two hours before exercise
- If weather will promote profuse sweating, drink an additional 3-4 ml/kg of body weight within 20 minutes of exercise
Fluid recommendations during competition include:
- Start drinking early and often
- Drink 4-8 oz every 15 min. per hour of exercise
- Practice with hydration during training so your body can adapt to the water demand
- If event or training is longer than 60 minutes, sports drinks should be used to accommodate the sodium loss
- Diluting orange juice with water is also an inexpensive option
Fluid recommendations after competition include:
- For every pound of weight lost, replace with 3 cups of water or sports drink
- If urine is a dark yellow, that is an indication that you need more water
Fueling
When exercising for greater than 60-90 minutes, a snack is necessary for energy stores. This snack should be about 150-300 calories, depending on intensity of activity.
- If running for 15-30 minutes, try oranges, applesauce or pudding
- If running for 30-60 minutes, try cereal, dates, or iced coffee drinks
- If running for 60-90 minutes, try hummus and carrots or instant oatmeal
Post-workout foods for recovery should be eaten with training lasting greater than 45 minutes. The optimal time for replenishment after exercise is 30-60 minutes after the workout. Options for replacing glycogen stores include:
- Bagels, rice cakes, graham crackers, popcorn
- Cranberry, apple, orange juice
- Baked potato, couscous, rice
- Raisins, watermelon, banana, orange
- High fiber/low sugar dry cereal
- DON’T FORGET TO ADD PROTEIN WITH THESE OPTIONS!!
During competition or training, use of gels/shot blocks/sports beans can be used for additional energy stores with exercise lasting 60-90 minutes. It is very crucial to consume at least 8-10 oz of water with these gel options to avoid stomach cramping.
Becky Czechanski received her bachelor’s degree in exercise physiology and her doctorate degree in physical therapy from Concordia University in Milwaukee. She is also a certified strength and conditioning specialist. For more information visit: www.thedacareorthoplus.org or call 920-831-5050.
Training Runs Continue!
The 2012 Community First Fox Cities Marathon Training Runs continue!! They are every Saturday morning (with the exception of August 25 - the Cheesehead Half Marathon and 5K in Hilbert) at 7:00 a.m. and start/finish at
Run Away Shoes, W3192 Cty Rd KK (Calumet St), Appleton.
Marathon & half distance routes vary week to week (click here for a schedule). Thanks to the Pacesetters of the Fox Cities for putting on these training runs each week!
- Turn-by-turn maps provided
- Water stations provided
- Rain or Shine
- For all abilities and age groups!
Plan to attend the Training Runs each week and be ready to run your first or best Marathon or Half Marathon on September 23!
Connect with Us on Facebook & Twitter
Have you become a fan of our Facebook page? it's the best place to get the most up-to-date information on the 2012 event and also connect with other past and present participants. You can give your opinions on questions and tell us about your experiences at our event.
Plus, we'd love to see your pictures from past events! It's all about sharing and we want you to be a fan! Just go to www.facebook.com/foxcitiesmarathon and Like us today! More of a tweeter? Then our Twitter page is the place for you! Go to twitter.com/foxcities and Follow Us for race information and updates.
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