As of this morning, the Austin Marathon and Half-marathon are officially sold out. A little more than 15,000 runners have signed up for an endurance event without knowing what the day will hold for them. They have trained for months, putting in countless miles, while keeping tabs on goal pace and speed work. Nothing is left to chance except for the weather. The night of Feb. 12, runners will scrutinize the weather forecasts for every detail that would give them an edge, much like a gambler sitting at a poker table at the Golden Nugget Casino in Las Vegas watching the dealer's every move. For the marathon runner has much more of a chance at perfect running conditions than the gambler at scoring a Royal Flush, which is 1 in the 2,598,960 possible hands.
Yesterday was 66 degrees in Lubbock and sunny. A typical spring day except that it was Jan. 28, a little warm for running a marathon. Today, it's 20 degrees with light snow falling. Typical weather for a winter day and terrible conditions for running a marathon. It's like holding four of a kind in one hand and a pair of twos in the the next. Less than 12 hours separated the two weather patterns. Welcome to Texas weather.
Last week Charlotte H. Smith MD, Austin Marathon Co-Medical Director, shared some tips in the article, Common Sense Rules When Running a Marathon. Dr. Smith has seen firsthand the injuries experienced by runners who make their way into the medical tent so that you can avoid them. One of her tips: hydrating smart is crucial. Hydration, outside of the requisite amount of training miles that have to be done, is the other key component to having a successful race. Hydrate properly and you can achieve a new PR (personal record). Take your hydration for granted and not pay enough attention to your body and how it's holding up and you could be making a visit to the medical tent. As the poker expert makes mathematically correct decisions regarding when and how much to bet, raise, call or fold, the runner needs to keep tabs on the signals that provide feedback to proper hydration. Although the Austin Marathon has the medical expertise to take care of the runner, the primary responsibility to finish healthy is the runner's to run within their means and to know their limits," said Pierre Filardi, M.D., Anesthesiology, Austin Marathon Medical Director.
Hydration Tips
It is not unheard of for race day to have temperatures in the 70s and approaching 80 degrees in the early afternoon. This is usually not a problem for runners who train in southern climates and are acclimatized to these conditions. However, those who train in colder climates or do the majority of their training on a treadmill may not have adapted to warm and humid environments.
Start time temperatures can be in the 50s or 60s with a high relative humidity. With a humid atmosphere and the heat effect from of sun, runners can experience increased sweating, muscle cramping and body temperatures.
"We frequently see runners in the marathon medical tent in a state of dehydration and muscle cramping when these conditions occur," emphasized Dr. Filardi. "There is a common misconception that drinking fluids prevents overheating or that dehydration causes overheating. In reality, runners can become dangerously overheated regardless. Heat illness is caused by balance of heat production versus cooling. Athletes can't control weather. They need to be aware that running speed and the weather determine heat illness problems. Runners who are overheated must slow or stop or adjust clothing to cool down. No amount of hydrating can overcome heat illness if too high pace is kept. Be aware that we have treated heat stroke on both cold and warm days."
The American Road Running Association produces various publications that keep you informed of the latest research and findings related to running and fitness. A publication from the American Road Race Medical Society titled Optimal Hydration: Establishing a Hydration Plan for Marathoners (PDF) is a must read for each and every endurance runner. "We're going back to thirst as a sign of fluid needs," said Dr. Filardi. Thirst, for slower, non-elite runners is a good indicator of when to stop for fluids at the aid stations. Be aware that drinking too much water dilutes the blood sodium to a dangerous level causing exercise-associated hyponatremia. Drinking a sports drink occasionally may delay the onset of hyponatremia. "Try to keep your fluid intake just below your weight loss. You should not be gaining weight during the run, advised Dr. Filardi."
Be Prepared
Will Central Texas deal a Royal Flush in weather for the marathon athletes on Feb. 14 at 7:00 a.m. and be able to maintain it for the rest of the day? It's too early to tell, although The Farmers' Almanac forecast for Feb. 12th-15th includes, "Fair, then flurries over Southern Plains." That's a forecast that looks promising but, just in case, take a look at some tips to hedge your bets.
- Wear clothing for heat situations that help with
cooling the body. Light color and light weight.
- Wear discardable layers that can easily be removed.
Tights are discouraged as they are difficult to remove.
- Be smart about the pace you run at. Decreasing the
amount of work your body is doing can help your body
produce a little less heat.
- Take advantage of water stops along the race course
when you feel thirsty.Thirst lags behind infast runners and
may be a late indication of dehydration. In slower runners,
thirst is a good indicator of dehydration.
- For longer distances be sure to replace
electrolytes.
- It's better to finish a little dehydrated and cool than getting dangerously overheated.
For more information on dehydration, heat illness and heat stroke, consult the GoodHealth.com Encyclopedia.
The Austin Marathon and Half Marathon Health & Fitness Expo
Admission: Free
Parking: Parking is available onsite in the event center garage
($7 per vehicle).
Hours:
Friday, Feb. 12 from 3-7 p.m.
Saturday, Feb 13 from 10 a.m. to 6 p.m.
Location: Palmer Events Center 900 Barton Springs Rd. Austin,
Texas. 78704
Saturday, Feb. 13
1-1:45 p.m.
Rehabilitation Strategies for Runners- The PMR Approach
Christopher J. Garrison MD
2-2:45 p.m.
Musculoskeletal Imbalance- Stress Fractures and Other
Challenges
Gladys Cruz-Nicholls PT
Drew Summers PT
Austin Marathon Medical Directors
Pierre Filardi, MD, Anesthesiology, Austin Marathon Medical Director
Dr. Filardi has volunteered for the Austin Marathon many times and has served as medical director for many years. He has been a runner for 30 years and triathlete 12 for years, competing in and finishing one race as an Ironman. Dr. Filardi's particular interest is the physiology of training and racing. He brings an athlete's perspective to the job of medical director which helps to elevate the standard of care and sophistication of the medical support to a level consistent with other well-known marathons around the nation. He introduced the team to hyponatremia, a potentially life-threatening condition, and helped obtain on site blood testing.
Charlotte H. Smith MD, Austin Marathon Co-Medical Director
Dr. Smith is a board-certified Physical Medicine and Rehabilitation physician and the Rehabilitation Medical Director for the Seton Family of Hospitals. An Austin native, Dr. Smith received her medical school and residency training at Baylor College of Medicine in Houston and returned to Austin to begin her private practice in 1990. She is a member of the American Academy of Physical Medicine & Rehabilitation, American Medical Association and Texas Medical Association. She serves as chair of the Travis County Medical Society Delegation and served as the co-medical director of the 2005 Travis County Medical Society Walk With Your Doctor. She has received awards for clinical excellence and lectures frequently about various rehabilitation topics including sports medicine. Special interests include Pilates training and running.
Related Marathon GoodHealth.com Articles
Common Sense Rules When Running a Marathon26 Plus 2 Tips For Runners From Seton Runners
Be Weather Wise on Race Day
Eating Your Way to a Successful Marathon
Gels, GU's and Gummy Bears, Oh My!
Psychology of Running a Marathon
Yesterday's Beginners Are Today's Marathoners
