Hey everyone. Rob here.

This past Saturday I had to run 20 miles, as I train for the Columbus Marathon.

I wasn’t looking forward to it. Not at all.

This isn’t my first marathon, so I know how the 20 mile training run can punish you. It’s physical and mental torture, and no crowds to help you along.

My training partner, who I will refer to as 2:39 Boston, decided we should run with a group. So 7 am Saturday morning, we met dozens of runners at a local church. They were with Bob Roncker’s Running Spot. It’s really Cincinnati’s best source when it comes to running shoes and marathon advice.

It was a beautiful slightly chilly morning. After July and August, the weather was like seeing an old classmate again after summer break. Actually had a smile on my face as I started tackling the miles. A nervous smile, but a smile nonetheless.

Like the weather, running with the group was a welcome change. The extra company and conversation made time and the miles fly by. Honestly during the run, I kept expecting the bottom to fall out. It really didn’t. It did get tough at mile 15. That’s when the group runners ended their run. 2:39 Boston and I had another 5 miles.

As we headed out, I did start feeling a little sorry for myself. However once we got going, I found my groove. This is until mile 18. I started feeling weak and a little dizzy. At this point I started trailing Boston 2:39 by a few steps. I needed a sports drink. Unfortunately, I forgot to carry money. I ducked into a gas station and told the cashier my predicament. She was sympathetic and gave me a Gatorade. I immediately felt better, and the last 2 miles were relatively easy.

The brutal 20 mile training run is critical when I train for a marathon. This past Saturday I learned it’s not always brutal. I will try to remember that Sunday Oct. 17. Now the last 6.2 miles. That could be a different story.

Columbus Marathon Overview Part 2 from dan farkas on Vimeo.

I subscribe to a running magazine for women and the last page features a reader’s photo and a quote on “why she runs”. It is typically inspirational to the tune of “I run to feel the wind at my back and sun on my face and know that I am making a difference in my life.” Or something like: “I run to remind myself that I am strong, independent, and can achieve anything.”

When I first began subscribing to this magazine in 2008, I saw myself through these readers and had a nice warm fuzzy feeling whenever I read the quotes. I was training for the Nationwide Better Health Columbus Full Marathon (my first) and my quote would have read something like: “I run to feel strong, be healthy, and to accomplish a lifetime goal.” I ended up crossing the finish line in my goal time of four hours.

Two years have passed and I have a different take on “why I run”. To put in quite bluntly: I run for “no more fat pants”.

Why no more fat pants? Last October, while everyone was getting in their last training run before the Nationwide Better Health Columbus Marathon, I was participating in a different sort of marathon – child birth. My first baby was due exactly one week after the Nationwide Better Health Columbus Marathon and my biggest fear was that I was going to go into labor during the marathon and get stuck in runner traffic on the way to OSU hospital. Luckily, this was not the case and instead I gave birth early on an OSU football Saturday (which presented its own set of traffic challenges.)

While pregnant, I drastically scaled down my exercise routine. I began competing in triathlons and half marathons in 2006 and stuck to a fairly strict five to six day weekly training plan. While I was pregnant I swam, did pre-natal yoga and took my dog on walks. I did not run.

Back in the game

After a couple of months of sitting on my couch with a newborn, I knew things had to change. As much as I liked wearing sweatpants and watching Bravo TV, I wanted even more to wear my old wardrobe. So, I dusted off the treadmill, loaded up my iPod and ran. By January, I knew I needed motivation to achieve my “no more fat pants” goal, so I signed up for the Cap City Half Marathon in May. I not only finished the race, but was also back in my old wardrobe by race day.

I thought about coasting for the remainder of 2010, but in the back of my mind, knew I needed a goal to move me forward. As luck would have it, I was assigned a new desk at work, next to the designer creating many of the Nationwide Better Health Columbus Marathon materials. He saw me hang up my race bib from 2008 and assumed I was participating in the 2010 race. He quickly showed me the portfolio of designs for this year’s medal, t-shirt, and gave me my own marathon poster. I guess I’m a sucker, because the very next day I signed up for the 2010 Nationwide Better Health Columbus Half Marathon. I don’t plan on breaking my PR, but I do look forward to “skinny jeans”.

Why do you run? Leave a comment so we can be inspired.(Or to be re-assured by others with similar, highly practical goals.)

That’s why we’re hosting a virtual scavenger hunt this Thursday from 11 a.m. ET – 2 p.m. ET. We’ll post a question on our Twitter account (@CbusMarathon) at the top and bottom of each hour. The first person who “@ replies” us with the correct answer will win a fantastic prize. It’s that easy.

What can you win? Check out this swag we’ve lined up from our friends at Second Sole in Gahanna*:

• Tech training t-shirt
• Cotton training t-shirt
• Water belt
• Free pair of Nike training shoes

Additionally, we’ll be giving away a free pedicure by Denise Cramblit at Village Hairsmiths in Gahanna and a free Columbus Marathon (or ½) entry.

If you’re not already following us on Twitter, click here to start. In addition to the scavenger hunt, we answer your questions and share interesting articles about training, nutrition, the marathon experience, and the course.

Will you participate in our scavenger hunt? See you Thursday on Twitter!

*Winners will receive a gift certificate redeemable at Second Sole for their prize. If winners don’t live near a Second Sole, we’ll arrange for you to receive your prize on a case-by-base basis.

Running requires your hamstrings to do a lot of work. I find that speed work and hill repats can definitely add additional stress. Perhaps avoiding these higher intensity workouts for a few weeks can allow the area to heal. Stretching can certainly help when the injury is associated with muscle tightness, imbalances, or strength deficits. On the flip side I have seen some people, especially with hamstrings, overstretch. I typically recommend 2-3 different hamstring stretches holding the stretch for 15-20 seconds without bouncing. Doing 2-3 sets once or twice a day is sufficient. I always advise warming up for 5-10 minutes with easy jogging, biking, etc. to get blood flowing to the msucle before stretching. Icing the area after activity and again at bedtime can help when inflammation is present. Hydration is also very important particularly this time of year. A dehydrated muscle is more prone to injury. When you’ve tried all these simple measures and the pain and/or tightenss persist it is probably worth getting it checked out. Seeing a physician can help to confirm the diagnosis and get you back on the road to recovery. Hang in there!

Happy Running!
Darrin Bright, MD
Medical Director, Nationwide Better Health Columbus Marathon

When training for a marathon, it’s not only important to work on your miles, but also how you fuel your body. Nutrition is a key factor in keeping your body in shape for the race ahead. The quality of your run and you recovery time will be at its best if you eat smart.

Let’s start with fluids. Have an 8 ounce glass of water before your run. Also, have fluids every 15-20 minutes. If you are planning on running for longer than 60 minutes, a sports drink is recommended. You need to replace the carbohydrates you are burning off for a better recovery. Plan on stopping at drink stations throughout your route to ensure you don’t become dehydrated, or consider purchasing a water belt to keep the fluids with you at all times.

As for your diet throughout training, it’s important to concentrate on healthy carbohydrates, lean protein, and low fat. About 60-70 percent of a runner’s diet should be carbohydrate based. That includes whole grains, fruits, and vegetables.

Race Day Diet

The morning of your race, stick to a familiar meal. If you had cereal and fruit all week, it’s best to keep up with that habit. Trying to change your meal on race day might upset your stomach.

While running, you may need a boost. If you plan on using sports foods on October 17, such as energy gels or sports bars, try them in your practice runs to make sure they don’t upset your stomach. These will help give you instant energy during your run to prevent “hitting the wall.” The Nationwide Better Health Columbus Marathon will have Clif Shot stations again this year at approximately mile 9 and mile 18, just in case you need a little pick-up on race day. Always drink water when taking energy gels. It helps balance out your sugar levels and gives your muscles more energy.

It’s also important to eat something within the first hour after completing your run, preferably within the first 15 minutes. This will keep you from feeling drained the next day. You’ll want to have a mix of carbohydrates and proteins. A simple start would be chocolate milk, which has a great mix of both. Other great choices would be fruit, skim milk, breads, granola bars, or juices. As for the following weeks, slowly get back to your original healthy eating pattern. Since you will be tapering off your miles, you won’t need quite as much fuel as during training.

In conclusion, make sure to eat and fuel your body to have more efficient runs and prevent exhaustion and dehydration. You’ll feel great! For more information, check out acsm.org, eatright.org, or runnersworld.com.

As always, do what works best for your own body. It may take some trial and error to figure out what the right balance is for you. Please feel free to use these suggestions as a starting point to have a conversation with your medical professional about what might work for your diet during training season.

I really thought I was done with marathons. This spring I was training for Cincinnati’s Flying Pig marathon and it wasn’t going well. I didn’t love running and it had no love for me. I don’t know if the problem was physical. My knees were hurting and I was carrying a bit of extra weight. The problem however could have been mental. In 2009 “the pig” as we call it down here didn’t go so well. That’s a picture of me at mile 16. Thank goodness I’m so sweaty. It masks my tears. I have never been in that much pain in any marathon ever, including the 2007 Chicago Marathon which was shut down because of extreme heat. In early April I not only gave up on the pig, I gave up marathons all together.

That is until I met my current training partner. We ran for the first time together in mid-June. He ran me into the ground. His fastest marathon time at 2:39 is 30 minutes faster than mine. For some reason I kept running and got faster and stronger. He suggested I run Columbus and I felt ready to tackle another marathon.

I don’t want to jinx myself, but training is going very well. Last month I ran 150 miles. I have never run that much for any marathon, and July was one of the hottest on record. This past Saturday I ran 15 and felt great. Hopefully everything will come together for the Columbus Marathon. I will train hard, but most importantly enjoy the runs.

2010 Columbus Marathon Course Overview, Part 1 from dan farkas on Vimeo.

Our medical team wanted to provide you with some important information regarding your preparation for the upcoming event and participation on race day.

The Nationwide Better Health Columbus Marathon takes extraordinary measures to ensure the health and safety of all participants. However, despite our greatest efforts, there is still some risk associated with participating in any running or walking event. Please review the following information regarding the health risks associated with a walking or running event.

Numerous studies have been conducted on the safety of participating in running and walking events. It has been shown that individuals suffering from pre-existing medical problems are at an increased risk for developing medical complications during an event. The most significant of these pre-existing issues relates to conditions affecting the heart and cardiovascular system. Unfortunately, these conditions can be silent until they develop without warning during strenuous physical activity. Although each Columbus Marathon participant assumes full responsibility for their health on race day, we highly recommend the following suggestions in order to decrease your risk for medical complications during the upcoming event:

• Consult your Doctor: Discuss your plans for participating in the upcoming Columbus Marathon or 1/2 Marathon with your doctor. It is important that you seek consultation with a physician who is familiar with conditions common to endurance athletes and knowledgeable about the stresses placed on your cardiovascular system during race participation. Based on your age, medical history, and family medical history, your doctor will assess your risk for cardiovascular disease. Based on this risk assessment, your doctor may choose to perform further testing. The necessity and type of pre-participation screening will be determined by your physician.
• Train Properly: As noted earlier, we have approximately 12 weeks until race day. Make sure you have completed the necessary training for running or walking 13.1 or 26.2 miles. It is important that we prepare our bodies and cardiovascular system for the stresses that race day will provide. This preparation is an important part of lowering your risk on race day. If your marathon training has been a struggle and feel that you are not prepared for the full marathon you may transfer to the 1/2 marathon – but this must be done by October 1.
• Listen to your Body: Although cardiovascular events can develop without warning, there are some symptoms which should be taken very seriously. Listen to your body during your training and on race day. Warnings signs for a serious cardiovascular disease may include: chest pain, chest tightness, pressure in your chest, or shortness of breath. Other symptoms may include dizziness, lightheadedness, or loss of consciousness. If you experience any of these symptoms during your training please discuss this with your doctor. If you develop any of these symptoms on race day please report them to appropriate medical personnel. Medical personnel will be easily identified throughout the course and at the finish line.

Good luck with the rest of your training and we look forward to seeing you on October 17th.

Darrin Bright, MD
Medical Director, Nationwide Better Health Columbus Marathon

RunFest 2010 from dan farkas on Vimeo.