Our community will be buzzing with thousands of runners and spectators during the first weekend in May when our own Fargo Marathon takes its mark. From the masterminds who pull it off to the average number of calories burned in 26.2 miles, we present to you the 2015 Fargo Marathon.
Photos by J. Alan Paul Photography, Andrew Jason, Tiffany Swanson and Paul Flessland
The foundation of any athletic event, big or small, is fitness. Running a full marathon is no exception. With the help of NDSU cross-country coach Andrew Carlson, we have compiled some interesting tidbits on the fitness behind running 26.2 miles in honor of this year’s Fargo Marathon.
1. Burning Up
The average number of calories burned in 26.2 miles depends on the weight of the runner. A 130-pound athlete would burn about 2,200 calories, where as a 230-pound athlete would burn roughly 3,500 calories.
2. Solid Muscle
A devoted marathon runner is made up of solid, lean muscle thanks to the athletic lifestyle and copious amounts of training they go through. Lean body mass is the percentage of body weight that doesn’t come from fat. For men, average lean body mass is about 90 percent of their weight and, for women, about 80 percent.
3. Ouch
Marathons hurt, period. Carlson said running 26.2 miles, no matter how fast it’s done, creates deep pain in runners. Accepting the fact that it’s going to hurt is half the battle.
“Whether you run a 2:30 marathon or a 4:30 marathon, it hurts,” Carlson said.
4. Turning Point
The anaerobic threshold is a point in any exercise when the body produces more lactic acid than can be cleared away. The threshold depends on your V02 max, the measure of the maximum volume of oxygen you can use. A trained athlete’s threshold is typically 80 percent of the V02 max.
5. Hitting The Wall
The dread of any marathon runner, hitting the wall is much more than a road block. Around the 20th mile, or whenever a runner has burned about 2,000 calories, the readily available energy sources are depleted.
A staple of the Fargo Marathon’s annual events is its involvement of kids in the community. Everyone knows kids have tons of energy; why not wear them out with a little friendly competition?
The Youth Run has consistently attracted over 2,000 little ones in the past four years, making it one of the largest children’s races in the country. The race is for kids ages 1 to 12 and includes half-mile and mile distance options.
This year, it all starts at the FargoDome with an indoor starting line. In 26.2 miles, runners will see residential Fargo-Moorhead, run along the Red River, trek through three college campuses and ultimately circle back to the dome on NDSU’s campus.
One major draw of the Fargo Marathon is that it’s pretty flat. Let’s face it, if you’re going to run almost 30 miles in one day, you don’t need any extra hills thrown in there to challenge you. Marathons in the U.S. have elevation profiles that show how high above sea level every mile of the race is. Some vary a lot throughout the course, some start high and decrease drastically. Some, like our beloved marathon, start low and stay low. Take a gander at the Fargo Marathon’s elevation profile and how it sizes up compared to others around the country.
Comparing Marathons
We’ve compiled the approximate highest and lowest elevation points of several marathons around the country. Check out how they compare.
PIKES PEAK MARATHON
Manitou Springs, Colo.
Highest Point: 14,100 feet
Lowest Point: 6,400 feet
Change in Elevation: 7,700 feet
CATALINA ISLAND MARATHON
Catalina Island, Avalon, Calif.
Highest Point: 1,500 feet
Lowest Point: 5 feet
Change in Elevation: 1,495 feet
GRANDMA’S MARATHON
Duluth, Minn.
Highest Point: 750 feet
Lowest Point: 600 feet
Change in Elevation: 150 feet
STEAMBOAT MARATHON
Steamboat Springs, Colo.
Highest Point: 8,200 feet
Lowest Point: 6,700 feet
Change in Elevation: 1,500 feet
MERCEDES MARATHON
Birmingham, Ala.
Highest Point: 950 feet
Lowest Point: 600 feet
Change in Elevation: 350 feet
FARGO MARATHON
Fargo, N.D.
Highest Point: 908 feet
Lowest Point: 875 feet
Change in Elevation: 33 feet
Ever wonder how the area’s biggest running event got started? Ever wonder how marathons got started for that matter? Turns out each one has a pretty interesting story.
Young Roots
Our own Fargo Marathon may not date back to ancient Greece, but the story of how it got started and the people who have gotten involved over the years are impressive nonetheless.
What is now a weekend-long running extravaganza began as one half-mile race in 2002, the Run for the Children Half Marathon. Starting at the Children’s Museum in North Fargo, the race brought in about 300 people. In only two years, the number of participants increased to 500 and Mark Knutson, owner of Go Far Events, thought a bigger event was in order.
“I went downtown and met with Mayor Bruce Furness,” Knutson said. “I showed him a special edition of the newspaper from Duluth highlighting the Grandma’s Marathon. I told him that I wanted to make that happen in Fargo and he said, ‘Let’s do it!’”
Did you know?
It’s the stuff of legends. Marathons got started because of a Greek legend. A guy named Pheidippides ran something like 26 miles from the battlefield to tell of the victory against invading Persians. Instead of getting a medal, Pheidippides dropped dead as soon as he delivered the message. Poor guy.
We sat down with seasoned racer Jared Swanson to talk about his preparation during the hours leading up to running a marathon. With several 5Ks, half marathons and one full marathon under his belt, Swanson shared what is important 30 hours before taking the starting line.
30 HOURS > Unable to sleep a wink the night before a race, Swanson focuses on getting some rest two nights before the big day.
25 HOURS > Waking up at a normal time, he immediately begins hydrating with Gatorade and water, drinking about five bottles of each over the course of the day. Swanson eats a normal breakfast the morning before a race.
20 HOURS > Now for carbo-loading. Swanson eats the equivalent of two meals in one sitting at lunch time, incorporating more carbohydrates. He also gets two miles of running in to keep himself ready for the endurance.
15 HOURS > His last meal of the day is big. Last year, he cooked up a whole CrockPot of quinoa mixed with chicken and vegetables. Filling up on healthy foods is essential for a good race the next day.
10 HOURS > Swanson will try to sleep, but doesn’t have much luck because of anticipation for the upcoming race. Last year, he slept a total of two hours before running the marathon.
3 HOURS > Rising with plenty of time, Swanson has a light breakfast and gets ready for the big race.
1 HOUR > Everyone has a ritual. As he drives to check-in, Swanson listens to a mix CD with songs that get himself fired up.
It takes a whole village to bring the annual Fargo Marathon and all the weekend’s events to life each year. We’d like to introduce you to a handful of men and women who serve behind the scenes on the marathon committee. As fitness-minded people, these members understand the importance of the perfect song to accompany exercise. Get to know the committee and some of their go-to workout songs this year.
COURTNEY BLINN
“Tightrope” by Janelle Monae
BRETT WIGGLESWORTH
“Master of Puppets” by Metallica
RALPH FISKNESS
“I Get Around” by The Beach Boys
BARRY KUHNKE
“The Victors”by University of Michigan Marching Band
SUE KNUTSON
“Knock on Wood” by Amii Stewart
CARYN OLSON
“Yeah!” by Usher
SONJA DRECHSEL
“Dynamite” by Taio Cruz
EMILY BORMANN
“Ghost” by Ella Henderson
With the marathon just around the corner, we stopped by Fargo Running Company to check out some of their running gear this spring. Be sure to pick up your new singlet before race day and run in style.
ASICS SPEED CAP $24
Shield your face and eyes from the sun with this breathable cap. With mesh and quick-dry fabrics, this contoured hat feels virtually weightless, keeping you dry and shaded during a long outdoor run
NIKE WOMEN’S TANK $38
Less is best. Try out one of Nike’s running tanks for this year’s marathon. This top is crafted to be lightweight and comfortable.
NIKE MAX OPTICS SUNGLASSES $89
Let’s cross our fingers in hopes that you’ll need a pair of these come race day. Nike produces sunglasses that are specially designed with the athlete in mind. Check out Fargo Running Company’s various pairs.
NIKE WOMEN’S TEMPO SHORT $40
Stay dry and run comfortable with these shorts from Nike. With built-in briefs and lightweight, sweat-wicking material, these shorts will help you cross the finish line on race day.
MIZUNO WOMEN’S BREATH THERMO JACKET $109.99
Just in case spring doesn’t bring warmer weather, here’s a jacket made with Breath Thermo, a new fabric developed by Mizuno to keep athletes dry and generate heat by maximizing the body’s warmth.
UNDER ARMOUR MEN’S SPEEDFORM® GEMINI SHOE $120
With specially designed soles meant to give you maximum support and energy return, the Gemini shoe from Under Armour may be your next favorite pair for running.
NEW BALANCE MEN’S BOYLSTON JACKET $110
Even with warmer weather on the way, you may need a little extra protection from the elements during outdoor runs. This lightweight jacket wicks away sweat while blocking wind and rain.
MIZUNO WOMEN’S WAVE PARADOX SHOE $140
This running shoe is the ultimate paradox: incredibly lightweight at 10.6 ounces while being equally supportive. The Wave Paradox has several design features that make it ideal for the devoted runner.
You’ve probably never wanted to celebrate more than after you cross the finish line of this year’s marathon. (Even if you didn’t participate, you can still celebrate as a devoted spectator.) The people behind the Fargo Marathon have an exciting evening planned, so take a shower and head downtown.
It’s Not a Party Without Music
Everyone loves a good rock concert, right? The Old Broadway will host an outdoor concert in celebration of the marathon weekend events as a part of the downtown after-party.
The Last Mile
Get excited for one of the best pub crawls Fargo-Moorhead has to offer, the 27th Mile Pub Crawl. Pick up your mug and you’re off to the races… again. If a night of good food, drinks and fun isn’t incentive enough, the first 1,000 people to finish the crawl will receive winners’ medals. Celebrate your way through 10 downtown spots.
The Old Broadway > OB Sports Zone > Würst Bier Hall > Rooters Bar > Side Street Grille & Pub > The Empire >Bismarck Tavern > The Pickled Parrot >The Bomb Shelter > Rhombus Guys
We asked race director Mark Knutson to weigh in on some of his favorite spots in FargoMoorhead to get that all-important carbo loading meal prior to the big (race) day. Carbs are a great source of energy for your body to feed on when you exert, so if you haven’t made your pre-race dinner plans, you may want to check out some of these local restaurants and featured dishes.
JOHNNY CARINO’S Spicy Chicken and Shrimp with Penne
Carino’s will put you in carbo-load heaven with this dish that combines land and sea. Chicken breast and shrimp seasoned with cayenne pepper are tossed with penne pasta and alfredo sauce and topped with sun dried tomatoes, green onions, mushrooms and parmesan cheese.
4410 17th Ave. S, Fargo
701-282-2922
TOSCANA Penne Ai Marie Monte
This hearty dish has it all. Black tiger shrimp, grilled chicken, tomatoes, peppers, onions, mushrooms, and it’s all tossed with penne pasta in a parmesan cream sauce.
202 Broadway N, Fargo
701-235-9100
GRAZIE’S ITALIAN GRILL Chicken Florentine
Creamy but still refreshing, this dish is another one to add to your carboloading menu. Bow-tie pasta tossed in a velvety cream sauce with chicken, spinach and red peppers make this a dish you’ll want to sink your teeth in.
2000 44th St, Fargo
701-492-5151
Only a few months ago, Jason Boutwell, local husband, father and jokester, had been laying on his back for the better part of a year.
You may know the story: Boutwell was diagnosed with appendix cancer last spring — shocking news for a guy who values wellness and fitness so highly. As of now, Boutwell’s final round of chemo lies several months behind him in the dust. Rather than looking back, Boutwell is looking ahead to running the half-marathon this May.
“This year I’ll just be happy to finish because I’m kind of starting from ground zero,”
Boutwell said. Boutwell has stuck to a training schedule of three runs a week: two shorter runs on Monday and Wednesday and a third, longer run on the weekend that often ends with a nap. Boutwell knows how much the race will take out of him, but it’s not discouraging him from participating.
“My longest run yet, … my knees hurt so bad I could barely sleep that night, but I know it’s all for the greater good,” he said.
Jason’s Cause
To give back to an organization that was there for him in the thick of his diagnosis, Boutwell is running for the Dakota Medical Foundation. Check out his donation project on fargomarathoncharities. givecorps.com.
For marathon runners, the 20- mile marker is synonymous with hitting the wall — the awful, disgusting, painful process of the body completely shutting down. Basically, the body has been exerting so much energy that it runs out of sugar to burn. Hitting the wall, or bonking as some call it, can make a marathon seem impossible.
Mike “Nordy” Nordness has plenty of experience with hitting the wall. With his first marathon in Fargo in 2008, Nordness kicked off his goal of running a marathon in every state. In 18 marathons, he’s had different experiences with hitting the wall, some hardly fazing him and others nearly sidelining the race.
“I’ve had some nasty ones,” he said. “(In) Minneapolis I didn’t take any electrolytes. I stopped at 23 miles and it was like the monkey came on my back and I had tunnel vision.”
When the bonk comes, Nordness said he tries to calm himself down and take it easy for awhile. Having something to nibble on also gives him a little boost of energy when the sources in his body are depleted.
Science Behind The Wall
In a recent survey by a research fellow at Stanford School of Medicine, 43 percent of 315 marathon runners reported hitting the wall during a race. The wall happens because your body has used up all the readily available energy sources. Here are some interesting facts about the bonk.
1. The average runner burns 100 calories per mile. You have about 2,000 calories of energy on store in your body. It’s no coincidence that the wall comes at the 20th mile.
2. The body begins to feel heavy and it becomes hard to concentrate. Some runners have even experienced hallucinations when they hit the wall.
3. There are different types. The muscle-glycogen bonk, for example, makes your body feel like crap but mentally you’re fine. The blood-glucose bonk, on the other hand, compromises your mental faculties.
4. A good way to prevent it is by hydrating and refueling. Like Nordness, who carries Fig Newtons or a bagel, have something to munch on at different intervals throughout the race.
If you are running in the Fargo Marathon this May, you just might have a shot at running in the Boston Marathon. We spoke with Boston Marathon Race Director Dave McGillivray about what it takes for a marathon to become certified for Boston. Turns out it’s a little less complicated than you might think.
Does it measure up?
In order to become a certified qualifier for the Boston Marathon, a race has to hire an official certifier to measure its course.
Ride The Course
To measure the course, a certifier hops on a bicycle and rides the course with a Jones Counter fixed to one of the bike’s wheels. The device keeps track of the number of revolutions of that wheel, which is then used to calculate the race’s distance.
Room For Error
Certifiers calculate the distance with a certain margin for error, referred to as the short course prevention factor. This is a tiny percentage of the overall distance they’ve measured used to ensure that the distance being advertised is correct.
No Guarantees
Due to having more and more runners, finishing a Boston qualifier does not guarantee you a spot in the Boston Marathon. The governing board collects the best finishing times from marathons around the country until the spots are filled.
We dug up some stats and numbers to round out this Fargo Marathon feature. Check out our beloved race by the numbers.
14 aid stations
4 marathon events span four generations
99% of all hotels fully booked on Friday night of last year
Donations to 30 charities
Over 60 sponsors
Around $80,000 raised for charities
23,000 runners
Be sure to check back this June for our 2015 FARGO MARATHON COMMEMORATIVE BOOK, which will feature photo recaps, winner profiles and every marathon runner’s name and finishing time!
Mailed to every participant’s home.
Click here to read the full April issue of Stride magazine!
The post Spelling Out The Fargo Marathon appeared first on Fargo Monthly.