Save Big!

With EXTENDED Regular Registration!

As a thank you to our loyal social media followers, you can SAVE BIG as we extend our regular registration prices just for you! Here is your second chance to register for the Amica Insurance Seattle Marathon at just $80 for the half or $110 for the full marathon.

Register online using the special code: EXTENDED

Act Now! This second chance only lasts until 8am, Monday, October 22, 2012.

REGISTER NOW

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Get your very own Limited Edition Seattle Marathon Halloween Specialty Shirt.  

How to get one:

1.  Register for the Amica Insurance Seattle Half or Full Marathon online. Click Here

2.  On the first page of your registration, in the "Tell Us Why You are Running/Walking" box enter the codeword: HALLOWEEN and your shirt size.

3.  The first 50 people to register using the code word HALLOWEEN and their shirt size will receive this awesome seasonal Limited Edition SMA Shirt.

NOTE:  You must enter both the code word: HALLOWEEN and your shirt size in order to win.

WINNERS WILL BE NOTIFIED by email and will receive their shirts before Halloween.

We are making a very limited number of these specialty shirts, so expect them to go scary fast. 

Enter Now.

**This special is only valid with online registration for the Amica Insurance Seattle Half or Full Marathon Thru Monday October 22, 2012. WHILE SUPPLIES LAST. Only the first 50 registrants to use the code will receive a shirt.  WINNERS WILL BE NOTIFIED.**

Marathon Medical Tips #2.3

Injury Prevention:  STRETCHING, WARM-UP, AND AVOIDING COMMON PROBLEMS   Doug Ichikawa, D.P.M Teaching Associate,  Orthopaedics and Sports Medicine UWMedicine.org    "Don't eat and then go swimming."  "Wear a jacket and warm-up if it's cold outside."  "Stretch before you play."  We have all heard these and other common words of advice from parents, friends, and coaches on how to avoid injuries during athletics.  So what do you need to know before running a marathon that will keep you healthy, prevent injuries, and allow you to accomplish your goals?            THINK STRATEGIC This simplistic statement may summarize the best strategy: "Prevention is the best treatment."  While easier said then done, appropriate training and race-day planning are the keys to preventing injuries during a marathon.  Many runners decide to pursue a marathon but allow only a short timeline to prepare.  In fact, the vast majority of overuse running injuries are directly related to training errors, or running too much too soon. TRAIN WISELY Training for any athletic endeavor should be gradual.  Muscles, tendons, bones, and the cardiovascular system all need time to adapt to the stresses of conditioning.  Runners should begin by calculating their total weekly mileage.  Training often consists of lower mileage and speed runs during the week, and a single longer run on the weekend.  Runners should be careful not to increase their total weekly mileage by more than 10% per week.  If you are new to running, successful training for a marathon may take 6 to 12 months, or even longer.  Abrupt increases in running distance, intensity, or frequency may cause common overuse injuries such as shin pain, patellar tendonitis, iliotibial band syndrome, plantar fasciitis, or even stress fractures.  Most of these injuries can be avoided by proper training and allowing the body to gradually adjust to the demands of higher levels of conditioning. Stretching and a proper warm-up are also important.  Similar to a slow progression in running distance, the body needs adequate time to warm-up before heavy training or competition.  A light short distance jog and gentle stretching will assist the body and muscles to properly prepare for more intense exercise.  The exact warm-up routine will vary from person to person, but each runner should be comfortable with their routine - including stretching, warm-up, meals, shoes and clothing - prior to the marathon. CONCLUSION Unfortunately, not all injuries can be avoided.  From blisters to leg cramps, you must be prepared to modify your running if unforeseen problems arise.  Runners should not "push through" significantly painful symptoms.  If you develop unexpected limitations, slow your pace, walk, rest, or stretch before attempting to continue.  If you develop major symptoms such as chest pain, difficulty breathing, lightheadedness, or confusion, stop immediately and ask for help. Remember, train appropriately, plan well, listen to your body, and, most of all, think safety first!

Marathon Medical Tips #2.2

 Runner's Knee

 

Mark Harrast, M.D.

Director, Sports and Spine Fellowship

Medical Director, Seattle Marathon

Clinical Associate Professor of Rehabilitation Medicine and Orthopedics and Sports Medicine

Erin Maslowski, M.D.

Sr. Fellow, Rehab Medicine

UWMedicine.org 

 

Knee pain can strike any runner, from novice to seasoned veteran. One cause of knee pain is so common in running athletes, it has been called "Runner's Knee." The medical term for this problem is Patellofemoral Syndrome, so called since it is caused by abnormal forces between the patella (knee cap) and femur (thigh bone). Normally, the knee cap rests in a groove at the tip of the femur. Abnormal tracking of the knee cap in this groove causes soreness. Fortunately, this condition usually responds to appropriate treatments.

Runner's Knee commonly causes pain behind the knee cap. This is made worse with positions or activities that increase the pressure between the knee cap and the femur. Often, pain is worse with sitting for prolonged periods and climbing or descending stairs. Swelling may occur and the knee may feel unstable. Runners may notice pain during their run, a short while after running, or even the day after a workout.

The cause of Runner's Knee is not fully understood. Traditionally, weakness of the vastus medialis (the inner most quadriceps muscle) was thought to contribute to abnormal tracking of the knee cap and result in pain. More recently, weakness of the gluteus medius and other hip muscles has been recognized as a contributing factor. The hip muscles support the body and control the femur during running. When these muscles are weak, the thigh may drift inward and contribute to abnormal tracking of the knee cap. While runners are usually strong in their hip flexors due to their training, they are commonly weak in hip abductor (gluteus medius) strength. Whatever the cause, Runner's Knee is easily treated. Initially, one can ice the affected knee approximately 20 minutes, several times per day. Judicious use of over the counter medications such as acetaminophen or anti-inflammatories can be helpful. Often, rest from running will improve symptoms as well. If these first line approaches do not provide adequate relief, see your regular
doctor or sports medicine specialist for other treatment options. These might include a specialized brace or taping to stabilize and support the knee cap. Measures to optimize biomechanics can help provide lasting relief from Runner's Knee. These include use of orthotics, when appropriate, and a physical therapy program to strengthen those weak muscles that play a key role in supporting the knee.

Marathon Medical Tips #2.1

Anti-Inflammatory Medications

Connie Davis, M.D.

Preofessor of Medicine

Director, Kidney Care Line

Co-Director, Kidney and Pancreas Transplant

UWMedicine.org

It hurts now and boy it is going to hurt in another few hours! How about taking a few more ibuprofen, or better yet maybe my doctor will give me some more long acting anti-inflammatory medications to prevent my suffering after the big race.  Be careful what you ask for, it may cause more harm than good.

THINK BEFORE YOU REACH
Non-steroidal medications (NSAI's - such as Advil/ibuprofen, Aleve/naproxen, Indocin/indomethicin) that are so effective in preventing inflammation, muscle and joint pain after extreme physical exertion also cause problems in kidneys and the gastrointestinal tract.  So before you reach for that medicine bottle, think about why you are taking them and what you need to do to reduce your risk.  The dangers of NSAI's are stomach bleeding, general increased bleeding and decreased kidney function. Kidney function is lower after a race in those who use NSAI compared to those who do not. Also of concern, especially for race day, is the association of NSAI's with low blood sodium (hyponatremia).  This side effect is pronounced if you drink too much water during the race and is seen in up to 13% of marathon runners. The older you are the higher the risk for all side effects. Smaller people also seem to be at increased risk for hyponatremia. Finally, although heart attacks have definitely been associated with the use of more selective NSAI's (such as celecoxib/Celebrex and rofecoxib/Vioxx) this risk may also occur with nonselective NSAI's such as diclofenac (Voltaren).  It is possible this is true for other non-selective NSAI's but to date has not been proven for ibuprofen and naproxen.

CALCULATE YOUR RISKS
Kidney damage is caused by NSAI's.  First NSAI's may cause an allergic reaction in the kidney's filtering and/or processing unit.  Either of these events may cause permanent kidney failure.  The only treatment is to stop NSAI use.  The way you would know such a reaction had developed is through the onset of swelling in feet and ankles and/or blood and urine tests. Rarely you might develop a rash and fever. Second, NSAI's may cause kidney dysfunction by decreasing kidney blood flow.  This happens when people are dehydrated, during extreme exercise or have kidney, liver or heart problems.  One in five people taking several days of a NSAI will have a decrease in their kidney function. Third, people with high blood pressure who take NSAI's may have major problems with blood pressure control even if they are treated with blood pressure medications. And fourth, hyponatremia or low blood sodium is increased in runners using NSAI's.  It is particularly common if someone drinks too much water because NSAI's decrease your kidney's ability to get rid of excess water.  It does this by increasing the kidney's ability to reabsorb water. Low serum sodium levels may lead to headache, nausea, vomiting, confusion, seizures, weakness, problems breathing and collapse.   With long-term use of NSAI's the risk of permanent kidney failure that requires hemodialysis treatment may be up to 0.8%.  This is over eight times the risk of the general population.

SUMMARY
The best way to protect yourself is to not use NSAI but if pain is so severe then the best thing to do is take NSAI with food, a medicine that decreases stomach acid production (heart burn medication such as pantoprazole (Protonix) omeprazole (Prilosec), esomeprazole (Nexium), lansoprazole (Prevacid) or misoprostol (Cytotec)), hydrate only as advised by the race hydration sheet and use for a limited time, up to two days. Repeated doses and prolonged use of NSAI should be avoided especially if using the long acting products.

Alternatively you may take acetaminophen (Tylenol) but no more than 4gm per day and preferably not every day and not in conjunction with alcohol for fear of liver injury.   If you have high blood pressure, take blood thinners or have a bleeding disorder, liver problems or kidney disease NSAI's should not be used. Concomitant use with diuretics (water pills) is not advised. Lastly, realize that if you develop a stress fracture or a complete break, healing may be delayed if you use NSAI.  Running through the pain with the aid of NSAI is something that you should discuss with your doctor as you may be hiding a significant injury.

Tips for Running in the Summer Heat

Mark A. Harrast, MD

Medical Director of the Seattle Marathon Family of Events

UW Medicine - Sports Medicine

Protect your skin

Apply sunscreen liberally and often for skin protection, as solar radiation causes skin cancer.  Remember to apply it to any exposed skin – including your ears, scalp, and back of your neck.  Don’t forget to wear a hat, sunglasses, and a shirt. 

Stay hydrated

Running in the heat will increase sweating in order to dissipate heat and keep your core temperature from rising too quickly.  Increased sweating (without replacing fluid lost thru sweat) will decrease your blood volume, which in turn, will decrease blood and oxygen delivery to your working leg muscles, eventually slowing you down.  Drinking fluids to keep your blood volume up will offset this effect and enhance your performance.  But be careful – as drinking too much can create other issues, including GI distress/bloating and hyponatremia (low blood sodium). For most runners during a training run or race, drinking when you are thirsty (ad libidum) is reasonable and effective.  If your run route doesn't have ample water fountains, then consider carrying a water bottle on your long run days.  Finally, it’s as important to keep yourself hydrated throughout the day when not running as it is during your runs.  Having a hydration plan throughout the day will help keep your total body water stores replenished and thus, similar to fueling a gas tank in a car, you’ll be starting your runs off with your blood volume “full” instead of closer to “empty.”   The current general recommendation is to drink ~9-13 cups of fluid per day (which is a bit more than the adage of eight 8-ounce glasses per day).  This recommendation should be increased in hotter climates and exercising individuals. 

Prepare for hot weather running

Are you accustomed to running in hot weather? Practice running in the heat in preparation for hot weather races.  It generally takes about two weeks to properly acclimatize to exercising in hot weather.  To begin acclimatizing, slow your pace (don’t do speed workouts or harder efforts) during that first week of warmer weather training, stay well-hydrated, and schedule adequate rest/recovery time. 

Prevent heat illness

Avoid running during the hottest part of the day.  Listen to your body and stop exercising, find a shaded, cool area, and rehydrate (+/- seek medical attention) if you experience lightheadedness, headaches, or you stop sweating.  Wear light colored clothing to reflect the sun’s rays.  Synthetic fabrics are better for exercising as they wick and dry easier, taking heat away from your body and helping you to stay cool.

Set appropriate expectations

Your body reacts differently on hot days. You won’t be able to perform as well in the heat as you could on a cooler day, so slow your pace during training runs and races on such hot days.

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Mercer Ramp Closure

ATTENTION! Mercer St. Ramp Closure Race Weekend

Full closure of I-5 on-ramps and off-ramps planned for August 24-27, 2012

Ramp closure hours will be from Friday at 11:00 p.m. to Monday at 5:00 a.m. on race weekend, August 24-27. Detour routes shown will be signed on roadways and may be heavily used, particularly Denny Way both eastbound and westbound.

Please plan your route accordingly and allow additional time to arrive at the course.

During these closures, the I-5 on-ramp at University St. will be concurrently closed to provide more efficient traffic flow around the closed Mercer St. exit lane. Fairview Ave. N will also be closed between Mercer St. and Valley St., and Mercer St. will be closed to through traffic between Westlake Ave. N and Fairview Ave. N. All detour routes will be clearly marked.

Beginning Thursday, August 23, a single lane on Mercer St. will be closed between Boren Ave. N and the Mercer St. I-5 on-ramps to accommodate median work near Fairview Ave. N that will facilitate the transition to two-way traffic on Mercer St. The closure will be in effect beginning Thursday, August 23, at 7:00 p.m. through Friday, August 24, at 11:00 p.m., when the full weekend ramp closure will commence.

See the DOT-provided maps below to help you plan your route.

For more information, visit the Seattle DOT website, Mercer Corridor Project.

For a map of access from I-5

http://seattlemarathon.org/downloads/10k/access_from_i5.pdf

For a map of access to I-5

http://seattlemarathon.org/downloads/10k/access_to_i5.pdf

Get $10

Are you registered for the Seattle Marathon 10K: Presented by Seattle Center Next 50?

Recruit a friend to register the race and you will receive your choice of:

·         $10 off SMA merchandise, or
·         $10 off the Amica Insurance Seattle Marathon/Half Marathon, or
·         $10 off the Seattle Marathon 5k Race: Presented by South Sound Running

Just have your friend put your email address in the “Recruited By” field on the 10k entry form online and we will email you instructions on how to redeem your coupon!  Please note: You must be a registered participant of the 2012 10K Race in order to receive a coupon. This is only available through online registration.

Enter with a Friend!

Limited Time Offer:

Come in to the Seattle Marathon office and register for the Seattle Marathon 10K Race, presented by Next 50 Seattle Center with a group of 2 or more to get $10 off each entry.

In Person ONLY
Wednesday, August 8
10am-5pm

at the SMA office:
1530 Westlake Ave N Suite 700, Seattle