Seneca Creek
Greenway Trail
Marathon and 50K
6:45am bus/
8:00am race start
Race Director: Ed Schultze
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Seneca Creek 6:45am bus/ 8:00am race start Race Director: Ed Schultze |
Medical Advice for RunnersTrail Marathon Runners, I wanted to say hello and provide some cold running tips that could make you more comfortable for the upcoming marathon. I am an emergency /trauma/wilderness and sports medicine physician and will be at the race to support the runners. Ed’s race is an adventure in personal achievement that you will remember for a great time. To keep you at your best… General Warmth/ wear. Expect cold wet feet. Sealskinz socks or similar are awesome but do lose their effectiveness after a few hours. Expect to be on the trails at least 5-8 hours. Bring a second and third pair of wool socks, or liner socks. I will help you change if your hands are too cold and have a Blister solution for your torn feet if needed. I will have a sign at the checkpoint that looks medical. Once you stop, you will quickly get cold, so let me know and we will blanket you during a sock change. If on the trail and tired, keep moving even --- walk on and we will blanket you at the next check point. Consider to buy hot hands. If you bring hot hands / or hotties, I will be happy to hold them and you can retrieve them when you come by me at the checkpoint, I will be happy to open, shake and place in your glove, or in your legs of tights just above the artery to the foot! Please bring some if you think you will ask for some later (to be fair). Hydration. Cold temps decrease our sensation of thirst, but remember you need hydration to function, make sure to take in at the least 10 oz every hour. We will have plenty of refills at the check points. Bring some electrolye drink in a powder form in ziplock bags, add it to your empty camelback or bottles and fill up water from the check points. Food/fuel. You will need not only fuel to run, but to keep warm –since this race may involve lots of post hole type progress, eat a little before you feel the need with easy to digest carbs. Bring some nonperishable goodies in your pack or pockets. Directions/vision/snowblindness. Not a bad idea to mentally review the list of street crossings in order and to jot this down on a little piece of cardboard in your pocket. Continual snow / whiteness/ sunlight on your retinas can cause snowblindness and poor vision and it is important to stay on course. If you are following tracks, remember people use the trail to hike from access roads in neighborhoods. Wait for the next runner or call in and let the staff know the last street crossing you passed so we can determine where you are. Consider sunglasses to preserve your eyes. If you start to feel scratchy feeling in eyes and the world looks like someone just took a flash photo of you, let me know at the aid station. Cold weather skin injury. If your hands are cold for a period, and now feel burning hot, this is known as reactive hyperemia—it is important to keep them dry and warm at this point as your body is trying to dilate the blood vessels in the hands to warm them. Since the blood vessels are dilated and now continued cold exposed, they may soon get colder and feel numb or painful. Point this out to me immediately as we will need to insulate you better. Nose, ears, feet , hands are all at risk if not kept dry and warm. Avoid (metal) jewelry also (brrr) . If you note swollen hands, try raising them above your head for 20 seconds or so once a mile to relieve. If they stay swollen, you may need some salty fluid / food intake . Unexpected Water Entry. If you slip into the water, the first 30 seconds will shock your body and may cause some spasms of your voicebox. During this time, concentrate on leaning your head back and keeping your mouth above water, NOT swimming face down in water. Once the spasms relieve, use your whole arm and legs to swim to the edge then get both elbows on land . Kick hard, get horizontal and inch your way to the ground. Runners--Call Ed or me immediately so we can warm the victim! Not trying to scare anyone, but a little pre info can sometimes be very useful to prevent or treat a problem. Everyone have a safe and memorable race! I am happy to answer private questions by email, or if you feel it will benefit another participant, in a reply all format with Ed’s approval. Ellen L. Smith, MD FACEP To report broken links, mistakes, or other problems, contact Ed.
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