First Marathon. Tips or advice?

[Cowperson]

Originally Posted by Dodsdomd

Well since I'm on a posting spree today... had a real great 12 mile run today. Did it in 1h 36m. Didn't exert myself too much and felt like a million bucks when I was done. Feeling pretty good heading into the run on the 26th.
But I did need to pis again. I think it's more a mind thing at this damn point.

Maybe you need to rethink your pre-race hydration/bathroom strategy. Not being flippant. I usually take two or three bathroom breaks in the hour and a half pre race. I'm pretty vacated by the time the gun goes. And I don't think that is unusual. The normal port a potty ratio for an event is one for every 100 people. For a running event, however, its one for every 50 people. People are peeing two or three times pre race.

Ran 25 km between High River and Okotoks this morning, over pastures and gravel roads mostly. Pretty fun actually. Friendship Run put on by Big Rock Runners of Okotoks.

Cowperson

[Cowperson]

Originally Posted by TheSutterDynasty

Does anyone run with a water bottle?

I'm looking for a little belt/fanny pack to hold a small water bottle. The more snug and smaller the belt/pack the better.

Any suggestions/reviews? This will no doubt get me style points as well.

Running Room has two bottle hydration belts with a Velcro strap. That's been working very well for me versus the larger single bottle ones. Better balance on your back.

Cowperson

[macker]

Originally Posted by Cowperson

Maybe you need to rethink your pre-race hydration/bathroom strategy. Not being flippant. I usually take two or three bathroom breaks in the hour and a half pre race. I'm pretty vacated by the time the gun goes. And I don't think that is unusual. The normal port a potty ratio for an event is one for every 100 people. For a running event, however, its one for every 50 people. People are peeing two or three times pre race.

Ran 25 km between High River and Okotoks this morning, over pastures and gravel roads mostly. Pretty fun actually. Friendship Run put on by Big Rock Runners of Okotoks.

Cowperson

But then you run the risk of E.I.H. or Excercise induced hematuria. I think it is normal to run with a partially filled bladder and I would avoid the portta potty right before a run and have all your water intake taken care of hours before the run so you don't need to bother with the lineups/wasting of time. In studies 20-30% of runners were found to have E.I.H. after a marathon......gross and preventable.

Magazines insist that we must drink eight glasses of water per day but where is the proof? Amazingly, there isn't any. In marathons overhydrating is as dangerous as underhydrating. It is a fine balance but to start a race with an empty bladder isn't a good thing imo. I have yet to have to stop during a race for a bathroom break of any sort. Get up around 4am and eat and drink all you want til 5am....6am at the latest and then STOP!!! Start again about an hour into the race. Of course every runner is going to have a different race/hydration/pacing etc. strategy but this is just what I have always gone with.

[macker]

Originally Posted by TheSutterDynasty

Does anyone run with a water bottle?

I'm looking for a little belt/fanny pack to hold a small water bottle. The more snug and smaller the belt/pack the better.

Any suggestions/reviews? This will no doubt get me style points as well.

Runs under an hour I don't take anything. Over an hour I take a www.mec.ca water bottle belt that doesn't seem to bounce around very much. 3 hours plus I take a hydration backpack....once again MEC or Running Room has lots of selection on these and they don't bounce around much. For races leave them all at home and take advantage of the every KM water stops (every KM) and Gel stops that are at every 10kms or so. Avoid extra baggage and chaffing during races.

[TurnedTheCorner]

If it's not too late, withdraw from it. Spend the day that you were supposed to be running it on the couch eating junk food instead.

[Cowperson]

Originally Posted by macker

But then you run the risk of E.I.H. or Excercise induced hematuria. I think it is normal to run with a partially filled bladder and I would avoid the portta potty right before a run and have all your water intake taken care of hours before the run so you don't need to bother with the lineups/wasting of time. In studies 20-30% of runners were found to have E.I.H. after a marathon......gross and preventable.

.

That happened to me once . . . . in 30 years of running. Pretty interesting to be peeing blood. Serious? Not really.

For most runners to whom this may happen, it is quite alarming to see what appears to be a substantial amount of blood loss. This is usually followed by panic and frantic telephone calls to whomever the afflicted runner thinks may be able to help in some way. Most times, the family GP is visited the next day and various tests are done to determine the possible cause of appearance of blood in the urine. With great relief the runner then usually learns that all is well and there is no need for any treatment.

and. . . .

Generally, however, a runner need not be too perturbed if they pass a bloody urine after a marathon. - Dr. Andrew Bosch.

http://www.time-to-run.com/doctor/bloodyurine.htm

It is a fine balance but to start a race with an empty bladder isn't a good thing imo. I have yet to have to stop during a race for a bathroom break of any sort. Get up around 4am and eat and drink all you want til 5am....6am at the latest and then STOP!!! Start again about an hour into the race. Of course every runner is going to have a different race/hydration/pacing etc. strategy but this is just what I have always gone with

Your protocol is the same as practiced by most runners except for the not taking a leak/poop in the 20-30 minutes prior to a race.

If it works for you to run long distances with a lingering and probably painful urge to pee/poop because of the off-chance you might pee blood, then go for it. Most wouldn't.

I've yet to have to pee during a marathon or half marathon as well. So no different than yourself. Generally, I'll drink every 15-20 minutes during a longer distance run, including the first hour.

Everyone is different and you should do what works well for you through practice. But there's a reason there are tons of port-a-potties at the start line and only a scattered few along a race course. Simple usage statistics.

Cowperson

[macker]

Interesting balance between running on empty and peeing blood by the end of the race or fueling up too much and ending up like Paula Radcliffe taking a dump into the gutter on the streets of London. What you do before a race is just as important as what you do during the race and the effects you will have after the race. An easy solution seems to be to get up extra early and get a reasonable amount of fuel into the system early enough that you can have things in control long before you are around those disgusting porta potties. I think race potties did however create a new market : http://www.shewee.ca/ http://www.go-girl.com/ Again....get up early......

[Devils'Advocate]

4:21

Okay, now that we have dispensed with the pre and during advice, what to people do to recover? How long until I can go up and down stairs again?

[Minnie]

Originally Posted by Devils'Advocate

4:21

How long until I can go up and down stars again?

Well that all depends on when Jacob lowers the ladder next.

[Devils'Advocate]

Originally Posted by Minnie

Well that all depends on when Jacob lowers the ladder next.

Heh. I spell horribly when on the iPad. But it hurts too much to get to the computer,

[Minnie]

I bet it does. When my son played football and got hammered in the game and was sore, the team trainer told them to do soaks in the tub with epsom salts. I have no idea if that's something you can do, as a runner as I don't really understand the physical dynamics and lactic acid or whatever - I imagine the warm water will help some, it's just the epsom salts I'm not sure about - perhaps someone else can answer that better.

I hope the ouch lets up soon. Congrats on your race!

[Cowperson]

Originally Posted by Devils'Advocate

4:21

Okay, now that we have dispensed with the pre and during advice, what to people do to recover? How long until I can go up and down stairs again?

The first order of business is a Peanut Buster Parfait at Dairy Queen. Then a beer. Then twizzlers.

Hopefully you stretched out after your marathon. That will help. And a longer walk or two will also help.

You'll feel pretty weak the next day then progressively stronger as the week goes on. I ran a pretty quick 5 km race one week after a marathon a few months ago. Then 16 km about a week and a half later. Not strong though.

I think you'll feel back to normal in a month.

Everyone is different. My two cents.

Cowperson

[Devils'Advocate]

Actually, there seems to be a divergent opinion on hot tubs (or hot water in general). One site said to avoid hot water because you want the nerves to be dulled, not agitated. It recommended taking a COLD bath.

[Cowperson]

Originally Posted by Devils'Advocate

Actually, there seems to be a divergent opinion on hot tubs (or hot water in general). One site said to avoid hot water because you want the nerves to be dulled, not agitated. It recommended taking a COLD bath.

If you have any rubbing injuries from the race, they won't like a hot shower!!!

Last two marathons, I was frequently swimming in Hawaiian oceans shortly thereafter, that afternoon or the next day. Cool, not warm. Felt good.

Don't over think it though. You'll feel beat up for a few days. Naturally. Try to be active.

Cowperson

[Nandric]

I had a coach back in the day recommend ice baths to help recover from a pretty tough workout. The protocol was fill the bathtub with ice and water and then submerge your legs. After a minute you jump out do 10 squats and the proceed to to alternate back and forth 3 or 4 more times.

It seems to work great after an especially tough workout or race so Id recommend trying that. Though you get the negative result of going from an outie to an innie if your a dude.

[MoneyGuy]

Ice.

[Dodsdomd]

Originally Posted by Devils'Advocate

4:21

Okay, now that we have dispensed with the pre and during advice, what to people do to recover? How long until I can go up and down stairs again?

Congrats!! Do you see yourself wanting to do another one sometime? Or still too early?

Mine goes this coming Sunday. Really looking forward to it. Have been feeling a little sad/melancholic about it coming to an end though. This run represents so much to me in terms of the massive evolution in my lifestyle the last 3 years.

[Devils'Advocate]

Originally Posted by Dodsdomd

Congrats!! Do you see yourself wanting to do another one sometime? Or still too early?

Mine goes this coming Sunday. Really looking forward to it. Have been feeling a little sad/melancholic about it coming to an end though. This run represents so much to me in terms of the massive evolution in my lifestyle the last 3 years.

I'm exactly the same. This was a statement run. I don't plan on doing marathons as a regular thing; I did this one as a challenge to myself. From being the massive blob of a coach potato to being able to run a marathon, it was a challenge and celebration all rolled into one. I'll probably still be into running and will do my regular half marathons, but this was likely my first and last marathon.

I don't see it as the end to anything. It's just the beginning. I have 100 other challenges that I want to take on now that I have a body healthy enough to do them. I'm thinking to do the Rideau Lakes Cycle Tour (Ottawa to Kingston on Saturday (177km) and return on Sunday). I've been challenged to try an Olympic distance triathlon. I've taken up combat conditioning which includes boxing, so we will see where that goes. Being active is a lifetime thing. You set yourself a challenge, you knock it down, celebrate, set a new challenge.

As for just giving it a few days, I was able to go for a 40 minute walk today and a 15 minute bike ride. Most sites I've gone to said the best thing for getting rid of the sore muscles was to get them moving.

[TheSutterDynasty]

Another question:

Do you folks pace with pace or heart rate?

Do you use instantaneous pace and try to keep the pace the entire race, or use a lap pace?

How do you pace your hills?

[fundmark19]

Originally Posted by Devils'Advocate

4:21

Okay, now that we have dispensed with the pre and during advice, what to people do to recover? How long until I can go up and down stairs again?

Congrats!! Only 1 Hour and 20 mins faster and you will be punching your ticket to Boston.