It is one week away from the 28th Steamtown Marathon. This column is dedicated to all the runners preparing for the big day. One small piece of advice; start slowly, avoid the first mile adrenaline sprint downhill, and enjoy the journey! Remember, only one Olympic marathon winner (Juan Zabala, Argentina, 1932) was in the lead at the 5 mile mark. Lesson: The last miles matter more than the first!
Today, I hope to address some common questions for the novice marathon runner or for those coming from other locations to run in the race. What should you pack? How should I dress? What supplies will I need?
Elite runners are so experienced that they know exactly what to pack in preparation for the big day. However, those, running in marathon for the first or second time usually have lots of questions. First, what you need and what you can bring will depend on your support team. If you are running alone and will not have family or friends meeting you along the way, then you are limited to a fanny pack and a few supplies. If you have a support team, then they can carry a bag with supplies, meet you along the course and you can have a sense of security.
Remember; do not do anything different on race day. Try out special clothing, water with supplements and snacks on a practice run. Also, experiment with your best pre-race meal. You will be getting up at 5-6:00am to catch the bus from Scranton to Forest City. You may want to pack breakfast to eat in the high school gym such as; bagel, peanut butter, jelly, banana and coffee or Gatorade. Moving your bowels before the race is a must.
Columbus Day Weekend in NEPA could bring 30 to 40 degree temperatures when you catch the bus in Scranton and at the 8:00 am race starting time in Forest City.
If you don’t mind the little pack on your butt, a fanny pack can be valuable. In it, you will want supplies such as: small bandages, small roll of medical tape, ibuprofen, antacid tablets, small tube of lubricant, favorite running snack, and extra shoe laces. One might also consider packing a little money, credit card, ID, emergency contact numbers and medical insurance cards. A cell phone is optional.
Have your support team meet you at prearrange locations along the race route and bring your supply bag. In the bag, you might consider all of the above fanny pack items and: A change of clothes such as: extra running shoes, socks, shorts, shirt, water proof wind breaker, according to the weather, especially if rain is predicted. Towels, ace bandages, gauze pads and wrap, antibiotic cream, mole skin, sunscreen, petroleum jelly, safety pins, extra water and favorite sport drink, favorite sport snacks, extra ibuprofen, antacid, anti diarrhea medicine, chemical ice pack, mobile phone, money, credit cards, ID, medical insurance cards.
For those with allergic reactions, remember to pack: epinephrine, antihistamine, and other important medications.
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This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
November is National Hospice Month! During this time, we celebrate the tireless work of the hospice professionals who assist patients and their families during the weeks and months that they journey with a serious or terminal illness.
However, in addition to the service of providing pain and symptom management, assisting with personal care, providing volunteer, counseling and social work services, there may be many other services that your local hospice program may be able to offer to patients, families and caregivers alike.
Please keep in mind that each hospice agency provides unique services to the community. Before you decide, it is important to reach out and ask which agency offers services that best meet your needs.
Some community support programs that are offered by hospice agencies that are routinely available include:
Bereavement Support ---Dealing with the death of a loved one can be a difficult and often lonely endeavor. All hospice agencies offer bereavement services to families of patients that have died. In addition, many hospices offer community support programming to help those who have suffered a loss. Some support programs are in groups, but often individualized help is available. Most times the bereavement services for the community are without charge.
Pet Bereavement Support---The death of a pet can often be quite traumatizing, especially when the pet has been a long-standing member of the family. Hospice agencies are offering bereavement counseling for those who suffered the loss of a pet. Call and reach out if you have suffered a loss and require support.
Dementia Support Groups--- Nancy Reagan always referred to the diagnosis of President Reagan as the ‘long goodbye’. Dealing with a loved one suffering with dementia is difficult---but you do not have to deal with this alone. Many hospices have dementia support groups that educate, support and guide.
Supporting Children through a Loss---Often it is difficult for children to understand or process the death of a parent, sibling, and grandparent or loved one. There are specialized programs for children to understand and live with the loss----developing a new normal. These programs are usually done in a series of 5 sessions so that proper education and guidance can be accomplished.
Community Education Series--- Not only are your local hospices taking the lead to advance end of life care, but many are helping to educate the professional and lay community alike. Ask about monthly seminars, educational programs and other topics of interest to you and your family/co-workers.
Memorial Services--- Hospice agencies routinely celebrate the lives of those patients who have died within the last 6 months or a year. Surrounding yourself with others who have suffered a loss can often be healing and certainly supportive. Call and ask your local hospice about planned memorial services that honor lives well lived through prayer and testimonials.
Volunteer opportunities---There can be no better way to give back to your community than through volunteering opportunities. Hospice offers a wide array of ways to volunteer ranging from direct patient contact to more administrative tasks. Whatever the job, the act of volunteering is what makes hospice care so special.
Mentoring Programs--- As hospice programs are traditionally interdisciplinary in approach; students working with hospice programs are provided an optimal environment to learn not only hospice care, but also the ever-important concept of team. Many hospice agencies work with students regularly from nursing schools, universities and our local medical college.
Transitions Program--- Often patients are referred for hospice services, but do not meet eligibility requirements for this level of care. However, many hospice agencies offer a transitions program, which is a volunteer supported program to monitor the frail elderly in the community and reporting changes back to the physician for advice and guidance. These programs are free of charge, volunteer supported and a valuable asset for the independent senior who may need that extra set of eyes and ears of a skilled volunteer.
So, in honor of National Hospice Month, we say, thank you to all the hospice professionals, volunteers and families who work so diligently to care for those in our community with a serious or terminal illness. But remember too, that your local hospice agency can be a wonderful resource for education, mentoring, dementia support and grief counseling. Ask questions, attend a seminar, inquire about memorial services or look for support when caring for a loved one with dementia. Help, support, guidance and education are available----just make the call to your local hospice agency.
To find out which hospices serve your community, call NHPCO’s HelpLine at 1-800-658-8898 or visit www.caringinfo.org/findahospice.
Medical Contributor: Ralph DeMario, MD, Former CMO, Hospice of the Sacred Heart
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog
EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
