Training for Two Races in the Same Weekend

Take the challenge, the I-35 Challenge if you dare.  The Kansas City Sports Commission has teamed up with the IMT Des Moines Marathon to create the I-35 Challenge.  Runners can participate in the Waddell & Reed Kansas City Marathon on Saturday, October 18 then drive north on I-35 and participate in the IMT Des Moines Marathon on Sunday, October 19. The races have been on the same weekend for eight years with Kansas City on Saturday and Des Moines on Sunday.

Participants have two running experiences to pick from.  They can run the full marathon in Kansas City and then the full marathon in Des Moines or they can run the half marathon in each city creating one full marathon.  Participants must first register for each event then register for the I-35 Challenge for a minimal fee of $20.  Everyone who registers for the I-35 Challenge will receive a special shirt in Kansas City and a special medal after crossing the finish line in Des Moines.  Participants will also wear a special bib at both races.  In addition to the special I-35 Challenge shirt and medal, participants will also receive a race shirt and medal for each race, which will add up to three shirts and three medals when the weekend ends.

But how to train?

The first thing you should do according to Jeff Galloway, Official Training Consultant for the IMT Des Moines Marathon, is prepare a strategy. Plan the weekend out in advance so you can limit surprises.

Establish your goal for the I-35 Challenge weekend. If this is the first time you are attempting to complete two races in two days, it may simply be to complete both races. Next, realize that it is okay to have separate objectives for each race if it will help you reach your goal. Jeff advises people participating in multi-race weekend events to incorporate walk breaks into the first race. "Many runners have recorded personal records in the marathon when they mostly walked on Saturday."

For more information on Jeff Galloway's run/walk/run training programs and ratios visit desmoinesmarathon.com and click on Training.

You will want to be sure to increase hydration and fueling during training and race weekend. Make sure to reload carbohydrates and protein within 30-45 minutes of finishing the race on Saturday. Purchase items ahead of time and have them readily available for consumption in the car as you travel to Des Moines. Eat throughout the day and avoid fattier foods that will be difficult for the body to digest.

If you don't consume carbohydrates during races, you may want to consider incorporating it into your training this summer. Energy gels or chews can be a great way to fuel the body and replace low blood sugar levels. There are a variety of products and flavors on the market today. A general rule of thumb is 15 minutes before the start of the race and then every 45 minutes after. 

Registration is open for both events and the challenge. To register for the Waddell & Reed Kansas City Marathon click here, to register for the IMT Des Moines Marathon click here and to register for the I-35 Challenge click here.

I-35 Challenge

The I-35 Challenge is a partnership between the Waddell & Reed Kansas City Marathon with Ivy Funds and the IMT Des Moines Marathon. The two events take place on the same weekend in October - Kansas City on Saturday (10/18) and Des Moines on Sunday (10/19). The goal of the challenge is to complete both races.

Participants can elect to either do BOTH marathons or BOTH half marathons in the same weekend and receive an I-35 Challenge shirt and finisher medal worthy of their accomplishment. Two cities. Two Races. 190 miles. One great weekend.

Dates

·         Waddell & Reed Kansas City Marathon with Ivy Funds

o   Saturday, October 18

o   7 a.m.

o   Click here for Race Day schedule

·         IMT Des Moines Marathon

o   Sunday, October 19

o   8 a.m.

o   Click here for Race Day information

Registration

You must register for BOTH Marathons or BOTH Half Marathons through each event website, as you normally would, and then complete an additional registration for the I-35 Challenge for $20.

Click here to register for KC

Click here to register for Des Moines

Click here to register for the I-35 Challenge

Amenities

For completing either both Marathons or both Half Marathons, participants will receive the following:

·         Waddell & Reed Kansas City Marathon participant shirt

·         Waddell & Reed Kansas City Marathon finisher medal

·         IMT Des Moines Marathon participant shirt

·         IMT Des Moines Marathon finisher medal

·         I-35 Challenge participant shirt

·         I-35 Challenge finisher medal

Attend packet pick-up at each city’s expo to pick up your race materials as you normally would. The I-35 Challenge booth in Kansas City is where you will check in and pick up your I-35 Challenge shirt and participant bib. The I-35 Challenge booth in Des Moines is where you will check in and pick up your second I-35 Challenge participant bib. You will have separate bibs for the races – one for Saturday and one for Sunday. You will receive your I-35 Challenge finisher medal after crossing the finish line in Des Moines.

Expo Details

·         Waddell & Reed Kansas City Marathon with Ivy Funds Health & Fitness Expo

o   Location: Crown Center Exhibit Hall A

§  2323 McGee Street, Kansas City, MO 64108

§  (Connected to The Sheraton at the North end of Crown Center)

o   Thursday, October 16, 3–8 p.m.

o   Friday, October 17, 11 a.m. – 8 p.m.

o   Click here for more information about the expo

·         IMT Des Moines Marathon

o   Location: HyVee Hall

§  730 3^rd Street, Des Moines, IA 50309

§  (Located in the Iowa Events Center)

o   Friday, October 17, 3–8 p.m.

o   Saturday, October 18, 10 a.m. – 8 p.m.

o   Click here for more information about the expo

FAQs

1.       What are the options?

a.       Marathon Challenge:  Participants that register to run the Marathon in Kansas City and the Marathon in Des Moines.

b.      Half Marathon Challenge:  Participants that register to run the Half Marathon in Kansas City and the Half Marathon in Des Moines.

 

2.       Why can’t I do the Half Marathon and then the Marathon?

a.       The purpose of this challenge is to test participants and encourage an exclusive group of individuals wishing to push their limits and challenge themselves by running the same distance both days.

Click here to view all the FAQs for the I-35 Challenge.

More Information

Click here for more information about the Waddell & Reed Kansas City Marathon with Ivy Funds.

Click here for more information about the IMT Des Moines Marathon.

Click here for the I-35 Challenge Facebook Page.

For additional questions, please email contact@sportkc.org.

How to Fuel Yourself For a Succesful Race

Running in a race this weekend? Two to three days before the race is when you want to do the best you can to take care of your body to ensure a successful race day. Drink more fluids. Water will aid in turning carbs to glycogen. If race morning gets warm don't skip the water stations on the course. Your body will not only thank you later in the race but in the recovery days to follow.


Eat a good meal with a 3:1 carb/protein ratio. Avoid new foods and foods that are high in fat content. Believe it or not you want to try to avoid whole wheat pasta, breads, etc. and lots of salad items and veggies 24 hours before the race. The trick is to bring food sources into the body that can be easily transformed into fuel for race day. Too much or the wrong kind of fuel source can produce undesirable results. Try to reduce your intake of coffee, tea and alcohol in the days leading up to the race as well as they tend to dehydrate you. All of these things can be troublesome on race day.


Rest well in the nights leading up to the race. You likely will be anxious the night before race and if you are setting the alarm clock to wake up in the middle of the night your sleep pattern will suffer anyway. Try to get a good night sleep two to three nights before the race while you are able to and there are less distractions/demands on your mind.


Relax the day before. Run a mile or two to release nervous energy. Try to limit activities and deadlines. Don't rush through packet pickup and if at all possible stay off your feet. Set out your race supplies before you go to bed. It's one less thing to worry about before trying to fall asleep and one less thing once you wake up in the morning. Try to eat something light two hours before the race. Water, a bagel, banana, some granola and/or Greek yogurt are great options. Again, nothing new. If you take energy gels, consider taking your first energy gel 10-15 minutes before the start of the race.

Most importantly... don't forget to have fun. You've spent countless hours training for race day. The least you can do is try to enjoy it!

Running USA 2014

Attending Running USA national running industry conference. It is exciting to represent the IMT Des Moines Marathon. We have great things in store in 2014. Thank you for supporting the race!

National Running Day

Did you know that our nation recently celebrated National Running Day? Running in the United States is becoming more and more popular and my guess is that you are noticing it. From what was considered a man's sport some 40 years ago, running is attracting more than just the high school cross country or track standout these days. Woman are buying more running shoes and signing up for more races than men these days. Many of them are taking the family on vacation and spending hundreds of dollars at expos. Races today are more like events that provide destination experiences and platforms for fundraising and awareness than who can cross the finish line first competitions.

Running is following such a popular trend that even local events such as Dam to Dam, which has been around for more than 30 years, sells out in a number of days and the Living History Farms Cross Country Race in hours. Want to be a part of the Farms race? Don’t leave your computer when online registration opens. First time national events saw huge numbers of participants in Des Moines last year including more than 20, 000 in the Color Run and 12,000 in the Glow Run alone. Let alone mud and obstacles.

What may have been described as a cult sport some twenty years ago, running is now as main stream as it gets. Name a magazine advertisement or television commercial that focused on running. You probably can. Five years ago. No way. So what is causing the surge in popularity? For starters the sport is accessible at a time when many things in the daily grind are becoming less and less accessible. There is minimal equipment to buy. There aren't any membership requirements, rental fees or contracts to sign. And many runners start and finish their run from the front door. No getting stuck in traffic just trying o get to your workout.

Running provides opportunities to exercise control in a number of different ways. It provides an opportunity for goals and objectives to be met and set; a time for personal reflection, imagination, and the chance to sort out the day’s events. Running provides for the theater of competition. Personal improvement, self satisfaction, and enjoyment in a sport that offers many personal returns only add to the physical and well being benefits of regular exercise.

Perhaps it is the collective energy and spirit of those ideals that is making running so popular. More and more people are discovering the sport and celebrating it with others at running events from the church on the corner 5K to ultramarathons and 100 mile races. Des Moines was recently named the Outstanding Runner Friendly Community of the Year in 2012. If you seem to notice more people out running over the lunch hour or through the neighborhood on your commute home for work, perhaps instead of asking yourself what you think those people are thinking, you should ask yourself why aren’t you thinking like them.

Refueling With Chocolate Milk After a Long Run

What would you say if I told you that research suggests chocolate milk may restore and maintain hydration better than water or certain sports drinks?

Recently I attended the Road Runners Club of America national convention in Memphis, Tennessee. I sat in on a breakout session that featured information on nutrition and how it affects your body as you age and a session on the benefits of low fat chocolate milk and post run recovery. Both sessions touched on the importance of proper diet and nutrition but also highlighted running training programs as lifestyle choices and what kind of decisions we can during a training program to support the choices we make in our lives to live a healthy lifestyle.

Whether you are signed up for your next race or are maintaining a weekly base, these tips can be helpful in post run recovery and muscle building for your next work out.

Carbohydrates and proteins set the foundation for the athlete diet. Try to get them in natural food sources.  Avoid processed foods, foods with multiple ingredients and those you can't pronounce.  Avoid real food substitutes and quick fix promotions that seem 'to good to be true'.  Stick to the basics. Green vegetables, such as broccoli and peppers. Whole grain rice. Black beans. Chicken. Salmon/fish. Don't be afraid to use salt and pepper to season your food and replace lost sodium during your longer workouts or training runs on hot days.

How quickly you get carbs and protein back into your system after your workout is key too. Try to refuel within 45 minutes to 2 hours following your workout. The body will recover and will always take these nutrients, but studies show that more strenuous the workout, the more benefit you receive from immediate refueling. Especially if you plan another workout within the next day or two as opposed to just completing a marathon with immediate plans to back off running.

Unfortunately, after the age of 40 our muscle mass can begin to deteriorate.  Proper refueling after a run and during the week can aid with the essential rebuilding process of restoring glycogen reserves.  Try to get 90 grams of protein a day. Eat 3 meals a day or mini-meals throughout the day. 30 grams of protein 3x a day is better for the body than 90 grams at one time. Follow a 3:1 carbohydrate to protein ratio. Carbohydrates are important for energy and will keep your body fueled during workouts. 

Now the fun stuff...did you know that scientific research has shown that low fat chocolate milk is your best bet when looking for a recovery drink?  Use products like Gatorade on the course and drink low fat chocolate milk after your workout. Chocolate milk offers high quality protein and key electrolytes like calcium, potassium, sodium and magnesium (which are added to sports drinks). You will also find vitamin D to strengthen bones and reduce the risk of stress fractures and B vitamins for energy. Powdered chocolate milk works just as well.  Take it with you on your next work out and mix with water. Read the science at gotchocolatemilk.com.

Don't let your training stop when your workout ends. After a run, refuel and reload.

Running Advisory Warning

Runners should always be extra cautious when exerting any type of physical activity during heat advisory warnings. Many times when training for a marathon or half marathon athletes will follow a training guide. It seems that with experience we learn that training guides are merely a tool to assist us with our training for race day.  We learn to personalize them and adjust them to fit into our schedules.

Often times, if we try to follow a training guide too rigidly, other things in our lives tend to suffer.  Training guides should be a complement to our lifestyles, which includes running on a regular basis.  As humans, we must be able to accommodate the day to day changes that can occur in our lives.  Some of these changes are within our control, while others, like weather, are outside our control.  Changes outside of our control may force us to react and alter our day to day habits, which may not be easy.   

The running conditions this week can serve as a good example.  If a heat advisory is in effect and you are given constant reminders to stay indoors, listen to them. One general rule of thumb is that if you notice there aren’t as many people running outside as there normally are, say over the lunch hour or on your way home from work, it is with good reason.  It is not a good time to convince yourself that, "okay I won't run today, let's mow the lawn instead", when the heat index is 113.  Perhaps it is a good time to provide yourself with an extra rest day.

If you have found that you are spending less time with family or friends in order to spend more time with your training schedule, use the break in your training schedule to thank them for their support and spend some extra time with them.  Try to relax in the air conditioning at home or treat your family to a cool atmosphere setting...like a movie theatre.  Another idea is to shopping at your grocery store and continues to search out proper foods and nutrients to fuel you before and after your workout s or get yourself fitted for a new pair of running shoes at the specialty running store in your area. 

Instead of dropping your schedule completely for the week, you may want to focus on cardio vascular cross training methods or spend some time in the pool.   If you are still planning to run, try running early in the morning. Cut back a little on your mileage for the week and your normal pace.  It is okay to stop and take walking breaks.  You have permission. 

Getting in a 3 mile run in the morning is better than trying to get in a 5 mile run after work when it is 90 degrees outside.  Find a tread mill and run indoors, or go to the mall and walk laps for an hour. Whatever you do, make sure you are drinking plenty of fluids and try to stay out of the heat and excessive activity.

Your training will not suffer if you knock a couple of miles off of your runs during the week. In fact, you could do more damage to your body than good by trying to run without giving regard to the conditions.  It is easy to upset the balance of electrolytes in your system and dehydration and overheating can lead to strokes.  Once the heat subsides, your body will reward you and pick itself back up where you left off with your training regimen.  Be smart.  When in doubt, take the day off or take it easy. 

For more information visit the Running Club portion of the IMT Des Moines Marathon website at desmoines.marathon.com.