* Current qualifications, as found on the Boston Athletic Association Website: Note: Qualifying times are based on official submitted net time( also known as chip time). Achieving one ' s qualifying standard does not guarantee entry into the event, but simply the opportunity to submit for registration. In recent years, not all qualifiers who submit an entry have been accepted due to field size restrictions.
Age Group __________________ MEN ___________________________ WOMEN 18- 34 ______________________ 3hrs 05min 00sec ________________ 3hrs 35min 00sec 35- 39 ______________________ 3hrs 10min 00sec ________________ 3hrs 40min 00sec 40-44 ______________________ 3hrs 15min 00sec ________________ 3hrs 45min 00sec 45-49 _______________________ 3hrs 25min 00sec ________________ 3hrs 55min 00sec 50-54 _______________________ 3hrs 30min 00sec ________________ 4hrs 00min 00sec 55-59 _______________________ 3hrs 40min 00sec ________________ 4hrs 10min 00sec 60-64 _______________________ 3hrs 55min 00sec ________________ 4hrs 25min 00sec 65-69 _______________________ 4hrs 10min 00sec ________________ 4hrs 40min 00sec 70-74 _______________________ 4hrs 25min 00sec ________________ 4hrs 55min 00sec 75-79 _______________________ 4hrs 40min 00sec ________________ 5hrs 10min 00sec 80 and over _________________ 4hrs 55min 00sec ________________ 5hrs 25min 00sec
Injury Prevention for Marathon Runners
The marathon is the ultimate goal for many runners. It requires determination and a significant time commitment, in addition to a greater risk of injury than running shorter distances. Whether you are training for your first marathon or are a seasoned long distance runner chasing a Boston qualifying time, here are some helpful tips from Dr. Matthew Lilley, Orthopedic Sports Medicine Surgeon at The Center; to keep in mind before and after the race, and help you stay injury-free. Before the Race: If you want to make it to the starting line, it’ s important to take care of injuries that occur while you are training, rather than push through the pain. Listen to your body and understand the difference between soreness and pain. While you should expect some soreness, you shouldn’ t continue to feel pain during the entire training period.
The most common running injuries orthopedic surgeons treat are injuries of the Achilles tendon, quadriceps, hamstrings, patella, IT bands, and hip abductors, as well as stress fractures. To prevent these injuries build mileage slowly, incorporate interval training, have good nutrition and hydration, and wear supportive shoes. If you are considering running a marathon after an injury or surgery, check with your doctor to see if supportive care or treatment may be required before starting a training program. During the Race: Most people do not know that a runner uses up their entire glucose store during a marathon. It’ s critical to take in calories and hydrate during the race to avoid muscle burnout. Practice taking in simple carbohydrates every 30-45 minutes during your longer training runs. There are many gels, chews, sports drinks, or real food options you can try during training to see what works best for your body. After the Race: After the race, it’ s important to hydrate and replenish calories with a nutritious balance of carbs, protein, and fat for muscle recovery. During the first week, it’ s okay to walk, stretch, or do some light body weight strengthening, but allow your body a rest from running. Use ice to decrease inflammation 3-4 times a day. During days 7-14, you can resume running up to 20-25 miles that week. Heat can be beneficial in that time period for muscle relaxation, especially prior to stretching. After 14 days, you can build back up to your regular weekly mileage. Allow your body at least six weeks before entering another race.
Less than 1 % of the US population has run a marathon. It’ s amazing what the human body is capable of. Enjoy the process and celebrate your success!
-Matthew Lilley, MD, is an orthopedic surgeon at The Center with specialized training in sports medicine. He has run one marathon.
8 BEND HEALTH GUIDE | Winter 2018