Honoring Our Heroes

Lexington Medical Center was privileged to present the Stephen Siller Tunnel to Towers South Carolina 5K Run & Walk on Friday, September 6 at 7:30 p.m. in Columbia’s Vista. More than 1,500 military members, firefighters, law enforcement officers and community members participated. We are proud to honor our heroes who serve and sacrifice on our behalf everyday.

This slideshow requires JavaScript.

Tunnel to Towers Racing Nutrition

by Susan K. Wilkerson, RD, LD Clinical Dietitian at Lexington Medical Center

T2T Logo
The Stephen Siller Tunnel to Towers South Carolina 5K Run & Walk, presented by Lexington Medical Center, is this Friday night. What should I eat? What should I drink? These are great questions and what you eat and drink need to be practiced before race day. Not all foods work for everyone. Find out what works best for you.

Eat breakfast! Even though the race is in the evening, do not skip meals. Breakfast and lunch should be what you usually eat. If you don’t usually eat breakfast and lunch, start practicing and eat something small and light. Stay away from spicy and greasy foods that can give you GI distress the rest of the day and set you up for a miserable race.

The race is in the evening and pretty close to dinnertime for most of us. So practice running a few days in the evening at 7:30 p.m. (race time) and play around with meal timing. Did eating dinner beforehand help or did it make you feel sluggish? Typically eating a light meal 2-3 hours or a large meal 3-4 hours before your race keeps the upset stomach at bay and still gives you the energy you need to finish the race. The race is short and you do not need to eat during the race. Some people eat a light snack 30 minutes before the race with some water and then eat their dinner afterwards. Avoid high fat and simple sugars before the race… stay away from the candy vending machine! Plan ahead.

Hydrate, hydrate, hydrate! It’s still hot and humid the first week of September. Drink plenty of water all day long. Your urine should be pale and plentiful unless you take a multivitamin which turns the urine dark. Coffee and tea are okay in moderation as long as you continue to drink water. Sports drinks contain sugar and electrolytes. They are meant to replace the electrolytes lost when someone is sweating for a long period of time (more than an hour). Do not drink sports drinks during the day. You will get the electrolytes you need from the variety of foods eaten throughout the day.

Nutrition after the race is just as important as before the race. Recovery and refueling helps repair the body tissue damaged during exercise. Carbohydrates and protein are the best recovery fuel. Carbohydrates replace the glycogen stores (your ready-to-go-energy) that is lost during exercise. Carbohydrates also help the body use the protein to repair damaged tissue. As you prepare for running the race, you need to practice your nutrition and hydration before race day, too.

Join Us One Week From Tonight!

LMC T2T LogoPlease join Lexington Medical Center, first responders, military members and families of fallen heroes for the first ever Stephen Siller Tunnel to Towers South Carolina 5K Run and Walk on the evening of Friday, September 6, 2013. This unforgettable, patriotic experience will take place on at 7:30 p.m. in Columbia’s Congaree Vista, as our nation prepares to mark the twelfth anniversary of the 9/11 attacks.

Hundreds of Fort Jackson soldiers will run in formation and South Carolina firefighters will run the race while dressed in full fire gear, which weighs 60 pounds. There will also be music provided by the 282nd Army Band from Fort Jackson. It’s the first event of its kind in South Carolina, designed to celebrate and appreciate first responders, who serve, save and sacrifice on our behalf every day.

The event is named in honor of Stephen Siller, a New York City firefighter and father of five who died on September 11, 2001. That day, Siller was off-duty and on his way to play golf. When he heard what was happening at the World Trade Center, he strapped on 60 pounds of gear and ran from the Brooklyn Battery Tunnel to the World Trade Center. He was last seen with his brothers of Squad 1 saving lives. Tunnel to Towers is a national program that champions our heroes.

The goal of Tunnel to Towers is to support first responders and military members who have been seriously hurt in the line of duty. Proceeds from the 5K will benefit the building of smart homes for quadruple and triple amputee veterans from the wars in Iraq and Afghanistan through the Tunnel to Towers Foundation’s “Building for America’s Bravest” program. In addition, the Tunnel to Towers South Carolina 5K will provide a fund through the Lexington Medical Center Foundation to help meet the health care needs of South Carolina first responders.

While this race has taken place in cities around the nation including New York City, there is only one Tunnel to Towers run in South Carolina. Lexington Medical Center is pleased to present South Carolina’s race.

South Carolina runners will include New York City firefighters, Fort Jackson soldiers and Midlands first responders. The route begins near the First Responders Remembrance Memorial next to the Columbia Metropolitan Convention Center on Lincoln Street. It will travel down Blossom Street, across the Blossom Street Bride, into Cayce, up the Gervais Street Bridge and back to The Vista.

Since September 11, 2001, more than 50 Midlands firefighters, law enforcement members and emergency medical service personnel have given their lives in the line of duty. On September 11, 2001, 417 first responders and one K-9 died in New York and Washington, D.C.

Lexington Medical Center employees are working to honor the 417 first responders and one K-9 who died on 9/11 by having 418 hospital employees walk in their memory.

The registration site is www.t2trun.org. The entry fee is $25. Importantly, businesses and organizations are encouraged to build a team of participants.

You can also sponsor a team for your business or organization, or pay the entry fee for a team of first responders. For more information, call the Lexington Medical Center Foundation at 803-791-2540.