* 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
Welcome Our New Doctors
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
T
he marathon is the ultimate goal for many run-
ners. 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, Or-
thopedic 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
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BEND HEALTH GUIDE | Winter 2018
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 car-
bohydrates 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 tha t
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.
Anthony DiGirolamo, DO David Holt, MD
Priscilla Pang, MD, MS Justin Roth, DO
Physiatrist
Adult and Pediatric Neurosurgeon
Hand/Upper Extremity Surgeon
Pediatric Orthopedic/Trauma Surgeon
Our diverse team of fellowship-trained doctors is growing to meet the
needs of our expanding community. More specialty-trained doctors
means we can get our patients back to what they love, faster. Because
it’s all of us thriving together that make Central Oregon special.
Whatever your passion, find your strength here.
Make an appointment today.
541.382.3344 TheCenterOregon.com
bendhealthguide.com | BEND HEALTH GUIDE
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