March 2009 Fittest Dogs Edition

austinfitmagazine.com

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Q&A

More than a dozen fit canines show that “man’s best friend” knows a thing or two about exercise MArch 2009 | FrEE

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MARCH 2009 Austin’s Fittest Pooches page 16 Here, the editor-in-chief’s pup, Toby, shows he’s as mighty as any other dog.

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Features liFEstylE 16 Austin’s Fittest Dogs

by Drex Earle, Ph.D. photos by Brian Fitzsimmons

What makes a dog truly fit? Find out as we introduce you to more than a dozen of Austin’s fittest dogs.

FitnEss 40 How To Use A Treadmill

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Departments hEAlth 14 News trustworthiness FitnEss 32 Profile ryan Powell 36 Event Preview LbJ 100 bike tour nutrition 38 Recipe White Salmon liFEstylE 46 Product Review Manduka Mat in EVEry issuE 12 from the publisher // 50 events calendar 52 rides & races

CoNTENTS | FEATURES & DEPARTMENTS | 11

MARCH 2009

magazine

THE TEAM PUBLISHER/CEO Louis M. Earle I HAVE TO ADMIT sometimes writing on something I’m neither passionate nor knowledgeable about can be a bit of a challenge.

But this month I’m truly inspired.

That’s because the subject is dogs!

All animals are great, but dogs are just too cool as you’ll see in this awesome issue. We could all take lessons from our fourlegged friends. They exude fun, enthusiasm and unquestionable sincerity. They greet every day as an adventure and find something good in everything.

In the pages that follow, you’ll see wonderful images of dogs doing what they do best — playing, running, swimming and fetching. And while they’re all different, one thing is common among them: each and every one is extremely fit.

Thanks to all who nominated their canines this month and congratulations to those who made it in the issue. We’re indebted to you and your pups for giving us the chance to see real fitness in action.

Keep Austin Fit, THE AFM STAFF AND THEIR DOGS (clockwise from front): Lou and Lynne Earle and Cora, Drex Earle and Toby, Kelley Delesandri and Nugget, Jonathan Gardner and Dempsey, Alex Earle and Charlie.

Email letters to

editor@

WHAT’S THE FITTEST BREED OF DOG?

2. Border Collie 3. Australian Shepherd 4. Jack Russell 5. (tie) Labrador Retriever 5. (tie) Greyhound

WHAT SIZE DOG DO YOU PREFER?

1. Medium

(25 to 75 pounds) 2. Large (75 to 125 pounds) 3. Small/Toy (under 25 pounds) 4. Huge (125+ pounds)

WHERE DO YOU LIKE TO TAKE YOUR DOG?

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1. Hill Country Running Co.

2. The Greenbelt 3. Hike n’ Bike Trail 4. Zilker Dog Park 5. Your backyard

2. Freddie’s 3. Austin Java 4. Bark n’ Purr 5. Opal Devine’s

12 | AUSTIN FIT MAGAZINE | MARCH 2009

EDITORIAL ASSISTANTS Karen Little, Karie Milewski, Caitlin Moore ADVERTISING DIRECTOR Alex Earle ADVERTISING CONSULTANTS Kelley Delesandri, Erica Doody, Jonathan Gardner, Lauren Stanat CONTRIBUTORS Brian Fitzsimmons, Stephanie Hein, Maryam Naghaviani, RD Alexa Sparkman, Annie Sameulson, Bob Wischnia

GENERAL INQUIRIES: info@austinfitmagazine.com ADVERTISING INQUIRIES: ads@austinfitmagazine.com

CLUB LISTINGS: clubs@austinfitmagazine.com EVENT LISTINGS: events@austinfitmagazine.com

austinfitmagazine.com

WE ASKED OUR READERS 1. Boxer

ART DIRECTOR Weston Carls

STORY IDEAS: ideas@austinfitmagazine.com

We welcome your feedback.

STATS

ASSOCIATE PUBLISHER/ EDITOR-IN-CHIEF Drex Earle, Ph.D.

1905 N. Lamar Blvd., Ste. 105 Austin, TX 78705 p 512.407.8383 f 512.407.8393

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

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NEWS

On First Impressions Do We Judge Only By What We See? //

W

by Karen Little

alking alone through a parking garage you see a figure lurking by your car. An unsettling feeling in the pit of your stomach alerts you to turn and walk the other way. Before that person can prove their intent, intelligence or charisma, you have already formed an impression. Instinct is nature’s surest defense mechanism, and it’s deeply rooted in our anatomy.

But what goes through the mind when seeing a face? When cavemen saw an unfamiliar person, they didn’t have the brain power to ask about purpose. All they had were visual cues. Today, judging someone’s intentions is a little more complex, but appearance still has everything to do with a first impression.

“You want to get some sort of immediate physical indicator of the person’s intentions, whether it’s going to be helpful or harmful,” says Dr. Alan Swinkels, psychology professor at St. Edward’s University.

This same idea inspired a study by two psychologists who wanted to know more about mixed signals during first impressions. Princeton psychologist Alexander Todorov and NYU psychologist James Uleman created a program that helps determine what facial features people do and don’t trust.

University students were simply exposed to a series of different computergenerated faces.

which would you trust?

Each face was randomly matched with one of the seven basic human emotions: anger, sadness, fear, surprise, disgust, contempt and happiness. Nearly every time, participants linked the same traits to the same faces.

“From an evolutionary standpoint, it makes a lot more sense to do a quick sizing-them-up based on facial appearance alone,” says Swinkels. “That’s what is going to be more adaptive, because people are going to stay alive longer, be able to procreate and make a new generation.”

A topic Swinkels focuses on in social psychology is automatic versus controlled processing. Controlled is very deliberate, because all the evidence comes from being rational and taking things step-by-step. Automatic processing instantly gives all the information needed to make a judgment.

“It turns out that humans are pretty good with automatic judgments,” he says. “It’s also turning out that a lot of social life is at this automatic level. When somebody walks by, you think you know everything you need to know about that person. Almost everybody works that way.”

More research by Todorov exposes a tiny, almond-shaped part of the brain called the amygdala, which is primary for emotional reactions. According to Swinkels, there is an entire constellation of cells that process facial features and expressions; although each individual cell may play a different role. When someone

Untrustworthy

According to scientists, a furrowed brow, deeply inset eyes and depressed cheek bones are three facial characteristics which render a person less trustworthy upon first glance (see pic A). With round cheeks, bigger eyes and even a slightly curved smile, one appears more calm and easier to trust (see pic B). These are sometimes called “baby-face” qualities.

14 | AUSTIN FIT MAGAZINE | MARCH 2009

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who DO you trust MORE? Different social categories like hair length, facial hair, tattoos and piercings can all contribute to our subconscious judgment of a stranger.

sees a face they think is threatening, the amygdala alerts their nervous system. Reasoning comes from the cortex, a frontal development of the brain.

What about a non-threatening face? Someone with “baby-face” qualities, such as big eyes, small chin and round cheeks, was tested as the most trustworthy.

Even if the person is a grown adult, they are still associated with child-like characteristics. A good example, Swinkels says, is a construction worker with a boyish face. No matter how much weight he is carrying over his shoulder, your brain registers how youthful he looks. This is your automatic judgment kicking in.

“They’re seen as more naïve and needing of help,” Swinkels says. “Defendants who have baby faces are often given more lenient sentences — precisely because they are seen as less culpable and more innocent.”

Todorov says his research parallels some issues in “Blink,” a book by New York journalist Malcolm Gladwell about the rapid cognition in our minds when making decisions in the “blink” of an eye. Gladwell’s

inspiration for the book was the quick judgments people made about him because of his long hair. A social status, like hair length or facial hair, is associated with specific social classes through automatic judgment.

“This paper’s results concern specific mechanisms in the mind, while ‘Blink’ makes broader generalizations,” Todorov said. “Gladwell’s basic message is not essentially different from ours, though he views snap judgments to be primarily rational in nature. Our research finds that this is often the case, but not always.”

All this may or may not be surprising, but it all points back to instinct and intuition. Looks are only half of the final judgment. It also has to do with actions and true intentions. Todorov reiterated that quick first impressions cannot be overcome by the rational mind. Being able to reason and make an educated decision is how we evolve. If judgment was based strictly on instinct, you wouldn’t get much farther than believing what someone looks like must be who they are.

“Instinct is kind of a loaded word,” Swinkels says.

“You don’t have to necessarily look at the baby-faced guy and think he is innocent. Whatever you want to call it — instinct, tuition or survival instinct — people have that in the terms of getting immediate information.”

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HEALTH | ON FIRST IMPRESSIONS | 15

All Photos By Brian Fitzsimmons

From long and skinny to short and stout, we asked Austin Fit readers who has the fittest dogs. These 14 playful pups run, jump, swim and even drink from a Camelbak.

16 | AUSTIN FIT MAGAZINE | MARCH 2009

Fiddy (Pesos) Ditter/ Grandt Mexican Porch Hound 14 months old Fiddy is a rescue from San Miguel, Mexico and absolutely loves to mountain bike, swim, run the trail at Lady Bird Lake and recently took up agility training (she's very fast). One of the best examples of Fiddy’s athleticism is watching her sprint alongside her dad Jeff's mountain bike, full speed for 20 miles. She’s Jeff’s regular training partner — he competes at various statewide races.

Her work day consists of hanging outside in a leash-free neighborhood where she spends time running with, wrestling and dominating a neighbor’s larger and heavier standard poodle. For Fiddy, work is all play.

Her trainer continues to refer to her as a happy dog with a good attitude for just about everything.

The name “Fiddy” came from how we got her. She was rescued from San Miguel and cost exactly “fiddy” pesos, which is approximately $3.50. While it’s a little more than “fiddy” cents, there’s no question she’s worth every penny.

Owner: Jeff Ditter and Michelle Grandt

FITNESS | AUSTIN’S FITTEST DOGS | 17

SANTIAGO Black Labrador Retriever 7 years old For starters, Santiago is one of Austin's fittest dogs because of his champion diet. He eats brussel sprouts, haricot verts, baby carrots, cabbage, apples and broccoli for snacks. Even though he was formerly a lab rescue and Town Lake Animal shelter long-term resident, his vet now calls him the poster child for the perfect black lab. He’s muscular, gorgeous, can easily walk up to six miles a day, is always a good sport and never picks a fight.

Owner:

Deirdre Earls

18 | AUSTIN FIT MAGAZINE | MARCH 2009

SURLY TALBOTT Red Merle Australian Shepherd 8 months old Surly is an extremely active breed, but I believe what sets her apart is her kindness.

She's polite on the trails, always steps aside for passing mountain bikers, and if my girlfriend and I go riding or running, she stays with whoever is behind.

After work Surly and I have about an hour-long trail run and/or mountain bike ride. Surly can run for three and a half hours behind a mountain bike and will drink straight from the Camelback tube when she's thirsty.

She has nothing but love for deer, armadillo, squirrels, people and other dogs she encounters on the trails.

Owner:

Lauri Talbott

FITNESS | Austin’s Fittest Dogs | 19

JUNE BUG BROWNE Texas Blue Lacy 10 months old June Bug is a proud member of the breed famous for being the State Dog of Texas. Her canine mother, Gracie, is featured in the children's book, “Gracie the Blue Lacy,” and she was one of the dogs who stood underneath the capitol rotunda the day the breed was designated to be the "State Dog" in legislative session.

While June is only a puppy, she is already proving to be quite the athletic superstar. She regularly runs the seven-mile loop at the Lady Bird Lake Trail and she is quickly whipping her parents into shape by pushing seven minute miles on her longer runs. She will be an incremental part of her parent’s triathlon training this season, both of whom hope to post stellar times at the half Ironman events in Oceanside, California and Lubbock.

Her Southwest Airlines pilot dad, Greg, laughs at her competitive nature. Anytime she is closing in on another runner at the trail (of the canine or human variety), June will undoubtedly pick up her pace and take a good long look at the overtaken as she's passing.

June's swimming prowess was also honed at an early age (3 months-ish) at Barton Springs, Red Bud Isle and Auditorium Shores. Speaking of water sports, she also is a big fan of her standup paddle board. When she's not dragging us around the trail or herding other pups at the local dog parks, June loves to hang out at Uncle Billy's where she is known by many of the wait staff. We do not let her drink the delicious beer, though her determination to sip the suds is something to marvel.

Owner : Meghan and Greg Browne

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sPArky FlEglE border Collie 4 years old Besides being frighteningly intelligent, Sparky is super fit. He and I run no less than three times a week and literally wherever I go, he goes. Over the years, he’s become a master Frisbee catcher, ball fetcher and sprinting specialist. Every morning before sunrise, he’ll wake up to make sure I’m ready for a jog. If I’m not ready, he’ll sneak a ball in the bed until I roll over it and am forced to wake up.

Tennis balls are really Sparky’s favorite toy. He’s as agile as a cat and can crawl under any surface as long as there’s a ball hiding underneath it. Just as I do, I know he cherishes every moment we spend together. But most of all, he can’t wait to go to the P-A-R-K! owner:

brittanie Flegle

Tug Esselstyn Queensland Healer 6 years old Tug is about as cool a dog as you’ll find. And one of the fittest around. He relishes two-hour mountain bike rides with me as we twist and turn and dive and plunge on Austin's delicious Greenbelt.

He pines for two-three hour swim/runs and he easily makes his way up the entire Greenbelt with a smile plastered on his face the entire time. He eats all of the leftovers from our Engine 2 plantpowered meals giving him an unparalleled cardiovascular system which is clean and turbo-charged.

And of course he sleeps like a rock. He has an immune system that prevents him from getting sick. And he recovers like a rock star.

Owner: Rip Esselstyn

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Brady Schulz Pit Bull Mix 6 years old We got Brady from a pound in Kentucky at 7 months old.

He had previously been in the Humane Society, who rescued him from an abusive owner. I’m the Fitness/Wellness Coordinator at the University of Texas at Austin, and naturally, my dog is very active. If you even whisper the word “run,” he sprints to the door and is ready to go. People always stop us on our runs at Lady Bird Lake and say, “What kind of dog is that? He’s beautiful!”

Brady is just one big muscle. He loves swimming and sprinting through the greenbelt while we try to keep up. He’s a loving, energetic, athletic dog — a perfect example of why people should rescue animals from the Humane Society. When I think about the companionship, loyalty and memories he’s added to my life, I hate to think what I’d be missing if our paths hadn’t crossed.

I used to say he was the best $50 investment I’ve ever made. Just to see that face, his appreciation and zest for life — no price could be put on that.

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FITNESS | Austin’s Fittest Dogs | 23

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NICK FRASER Labrador Mix 5 years old Nick was adopted from the Town Lake Animal Shelter in October 2003. He came to us with a very gentle spirit and the nature of an old soul. He’s a forever loyal companion, always eager for a run on the trail or a romp in the park.

Our favorite spot to play is Town Lake Park (Auditorium Shores) — lots of open space and water. He's a skilled squirrel chaser, but rarely catches them. Nick is loyal, gentle and most of all — very happy.

Owner: William Fraser

SCOOP THE POOP In the past year Nick and Fraser have become actively involved with the Parks and Recreation Department to make needed improvements to Town Lake Park.

All stakeholders who use the park are encouraged to work with the City to make Town Lake Park a central gathering place for people and pets to enjoy the beauty of our city. And through the city’s “scoop the poop” initiative, and the coming makeover to the park, we remind owners to scoop the poop and keep our parks, trails, and lakes healthy. For more information, visit townlakepark.com.

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Bruiser and Drake Jennings Boxers 5 years old; 1 year old Bruiser and Drake have been best friends from the moment we got Drake about a year ago. Bruiser is like Drake’s older brother; they do everything together. They love to play fetch; I think Drake just likes it because he gets to chase Bruiser around and steal his ball.

They both love to play in the water and go swimming. We especially have to watch Drake because he thinks he can swim all the way across the lake. Braden and I try to take them everywhere with us — on Sundays we’ll take them around Town Lake and then eat breakfast at Austin Java. Bruiser is definitely the mellower, obedient one; Drake has a little bit of an attitude, but is a total cuddler.

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Mollie Fisher 2 ½ years old Border Collie/Pointer/Hound Mix Our two dogs, Venus and Mollie, are our running partners. Mollie even has a section called “Mollie's Corner” on the Hill Country Running Web site. This is where she answers training questions, gives advice and reviews the latest gear. Believe it or not, she gets a lot of emails and has a following now.

They both run trails with us for up to two hours or more. They have a PR of 21 minutes for the 5K and recent overall wins at the Run Like the Wind 5K. Figure that these PR’s included sniffs, pottie and poop breaks and you’ll realize they’re pretty fast! My husband and business partner, Jamie, takes Mollie mountain biking along with some of the top bikers in town. She runs circles around them.

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FLYER TERRANOVA German Short-haired Pointer 3 years old We adopted Flyer a little more than a year ago, after he was given up as a dog show reject because his legs were “too long.” I knew from the first week his legs were just right.

Fortunately, I’m an ultra-marathoner, so I stand a chance to keep up with him. Flyer and I run 20 to 30 miles a week, but because we run on the trails, he conquers much more. Every Wednesday he does a track workout, consisting

of my workout and a full-hour sprint for him.

As far as balance, every "fit" athlete needs speed, endurance, cross-training, proper nutrition and recovery. While Flyer loves every moment of his speed and endurance, he gets plenty of cross-training in gathering his stuffed animals. He eats only the finest high performance food and stays well-hydrated.

Most importantly, he gets his beauty sleep: whether in one of his five beds throughout the house or cuddled in our bed.

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3800 Speedway (Near UT) 30 | AUSTIN FIT MAGAZINE | MARCH 2009

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RYAN POWELL ONE OF THE TOP-RANKED LACROSSE PLAYERS IN THE COUNTRY AND A MEMBER OF TEAM PURESPORT, RYAN POWELL RECENTLY SAT DOWN WITH US TO TALK ABOUT HIS SPORT AND THE GOAL OF BUILDING THE BEST LACROSSE PROGRAM IN THE NATION. >> by Karen Little

he Austin-based company PureSport knows talent when it sees it. With it’s cutting-edge electrolyte and protein performance drink, the company has managed to attract top athletes Ian Crocker, Aaron Peirsol, Michael Phelps and Nastia Liukin, all of whom have seen dramatic training gains after using the product. Add to that list Ryan Powell. While not yet a household name, Powell was recently awarded “Major League Lacrosse offensive Player of the year” and is commonly referred to as “the nation’s top-ranked lacrosse player.” More importantly, he’s dedicated to building the best instructional lacrosse program possible.

32 | AUSTIN FIT MAGAZINE | MARCH 2009

Ryan Powell currently plays for the Denver Outlaws.

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Fitness

PROFILE

Ryan hosts the PureSport Lacrosse Performance Clinic held at St. Stephen’s Episcopal High School in Austin last December.

Q+A: A BEttEr PErson throuGh sPorts HOW LOnG HaVe yOU been PLayinG LaCrOSSe? I started playing lacrosse in 3rd grade, so for about 20 years. I also played in college at Syracuse, and won the national championship in 2000 during my senior season.

WHEN DID YOU KNOW YOU WANTED TO BE A PRO LACROSSE PLAYER? While growing up, there wasn’t much for professional lacrosse players. I did aspire to be one, and it worked out well for me. Professional leagues started the year I graduated college, so the first year I was on a professional team was the first year of leagues. I began my indoor career with the Buffalo Bandits then the Anaheim Storm. Now I play with the Denver Outlaws summer league and the Portland Lumberjacks in the winter.

WHAT IS YOUR FAVORITE PART ABOUT BEING IN A LEAGUE? BEING AN ATHLETE? The competition is really cool. As I mentioned earlier, there didn’t used to be leagues. Other guys would play with pick-up teams or clubs. I get the opportunity to go out and compete every weekend. That’s what motivates me the most — competition. As for being an athlete, winning is always fun. Sports have always been in my blood. I can’t think of anything else I’d rather be doing than competing year-round.

34 | AUSTIN FIT MAGAZINE | MARCH 2009

WHEN DID YOU START POWELL LACROSSE? WHAT DO YOU GET OUT OF KIDS’ CAMPS? I started my camp company right after college.

Even in high school I worked with younger players. It’s rewarding to see results quickly from your teaching and tips. Teaching kids any sport comes with teaching them to be a better person in general. You can hit a lot of points on life lessons and not just lacrosse.

AND WHAT ABOUT RHINO LACROSSE? Rhino is my nickname. Rhino Lacrosse began in fall of 2006, and is geared more towards Portland and the Pacific Northwest. We travel and play in different places to get kids exposed.

Last night I played with 150 kids. Our top high school teams will travel and play in hopes they can get recruited and play in college.

WHAT DO YOU DO TO STAY IN SHAPE? I do a lot of cardio. I ride a bike and run a couple of miles everyday, and I also play on a pick-up basketball team. I haven’t always put a lot of pride in working out — but now I’m putting in more energy and effort. Lacrosse is becoming more popular and the competition is rising. (The leagues) are starting to get very good younger players. I need to be able to hang with them.

I definitely eat very healthy. It’s something I’m trying to focus on, especially this year; and I’m already noticing a difference.

HOW WERE YOU SELECTED FOR PURESPORT? I have an agent based in Chicago who reached out to PureSport. They sent me samples to see if it would work for me, which was very important to them. I think they did some of their homework, because I have a lot of reach with my two companies and all the kids I work with. That’s kind of why I got on board.

WHY DO YOU USE PURESPORT? HOW IS IT DIFFERENT FROM SIMILAR PRODUCTS? I’m a big believer in the PureSport Recovery. I feel like my body recovers the quickest with it. I can actually tell my body feels better in the evening after a noon workout. I drink it directly after working out, because you’re supposed to drink within 30 minutes after a workout.

WHERE WOULD YOU LIKE TO SEE LACROSSE AS A SPORT IN THE NEXT FIVE YEARS? People say it’s the fastest-growing sport in America. I’d like to be up there with major sports.

It’d be ideal to be on the same stage as the National Hockey League, but it’s hard to be realistic at that level. Maybe in 10 to 15 years.

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LBJ 100 L

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281

LBJ National Historical Park

MARCH 28, 2009 | LBJ100BICYCLETOUR.ORG

uci Baines Johnson is a famous Austin citizen and a national icon, but she’s also a dedicated steward of her family’s legacy towards nature and wildlife preservation.

“My mother had a pivotal role in beautifying America, but she was one person in a parade of millions working to preserve our land and heritage,” she says. And this month, with the LBJ 100 Bicycle Tour in its second year, Austinites will experience a symbolic reminder of that work.

Offering a 10-mile family ride, hosted by none other than Baines Johnson herself, the LBJ 100 also features 31-, 45-, and 62-mile (metric century) loops, traversing quiet ranch roads at the height of wildflower season.

“The ride was developed to commemorate the birth centennial and ‘can-do’ spirit of Lyndon Baines Johnson, our 36th president,” explains Larry Norwood, board member of the LBJ National Historical Park Association. “The ride introduced more open access to the National Historical Park and the LBJ Ranch, including the Western White House,” he says.

The cost to join the tour cost is just $30 until March 14 and $40 thereafter. All pre-registered riders will receive a T-shirt and a commemorative bandana, used by LBJ for visiting dignitaries during his presidency. Finally, all profits from the tour will be used for the betterment of the park.

36 | AUSTIN FIT MAGAZINE | MARCH 2009

Johnson City

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to San Antonio

how to GEt thErE FROM AUSTIN

Take US 290 west of Johnson City and exit at Ranch Road 1. Go north on Ranch Road 49 and follow the signs to the parking area at the north end of the ranch air strip. Get to registration by 8:45 a.m., as the road out of the ranch will be temporarily closed to allow riders out. Rides will leave the ranch starting at 9 a.m. The historical tour lead by Luci Baines Johnson will leave at 11 a.m.

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Nutrition

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nutrition BrEAKdown CALORIES 272 • FAT 19g • SAT FAT 3g CARBOHYDRATES 0g • PROTEIN 24g SODIUM 344mg • CHOLESTEROL 58mg

whAt you nEEd 1 lb. White king salmon (or other wild salmon if white is unavailable) $29.99 3 tbsp extra virgin olive oil $0.60 Freshly ground salt and pepper to taste $0.20

total CoSt: $30.79 reStaurant CoSt per SerVing: $34.95

how to MAKE it Brush salmon filet with olive oil and grill over hot coals or high heat 3 to 4 MinutEs PEr sidE. Fish should be moist and golden brown when done. Sprinkle lightly with salt and pepper. Serve immediately. MAKEs 4 sErVinGs.

The King of Salmon

Is White Salmon Really a Better Option?

K

>> Recipe created by Alexa Sparkman, MA, RD, LD with Maryam Naghaviani, RD

ING SALMON IS KNOWN

for its red fleshy meat, but there’s a variety of this fi sh with a pale, almost ivory-colored flesh. This type of king salmon was once cast aside for its “freakish” lack of color, but in recent years has been served in some of the top restaurants across the United States.

According to David Scherling, General Manager of Elliott’s Oyster House in Seattle, about five to eight percent of king salmon have white flesh. This color variant occurs due to the fish’s inability to metabolize carotenoids, a natural pigment found in their crustacean diet of shrimp, krill and crab. Without the inherited trait to process the carotenoids, the color is not stored in the salmon’s flesh. The interesting thing about the white, or ivory, king salmon is that its outward appearance is the same as its red cousin, making it difficult for fisherman to distinguish. The number of white king salmon tends to increase in the northern, inland regions of the Pacific, and is available year-round, but more so in the summer than in the winter.

38 | AUSTIN FIT MAGAZINE | MARCH 2009

Since there’s a limited supply, white salmon is rarely on a set menu and usually only appears as a chef special or catch of the day. Nutritionally, research has shown that the two versions of the king salmon are identical in composition when it comes to lipids, protein and the heart healthy omega-3 fatty acids.

Many white king aficionados describe the salmon as having a distinct flavor and texture that’s nothing like the typical red king salmon.

Unlike red salmon, white salmon retains its oil when cooking, making for a richer and juicier end product that seemingly melts in one’s mouth. Chefs generally recommend letting the flavor of the salmon be the focal point of the dish by not overpowering the fish with heavy cream sauces or excessive spices. Heavy sauces tend to hide the coveted color of the white salmon as well.

It’s easy to understand why many white salmon lovers are unable to go back to the common red variety once they’ve stepped into the white king salmon’s domain. However, this choice can affect one’s checkbook, with the white variety often priced much higher than the red variety due to high demand but limited supply.

?

YOU

DID

KNOW

7

>

THE NUMBER OF SALMON SPECIES: Atlantic, Cherry, Chinook, Chum, Coho, Pink and Sockeye.

> The Cherry Salmon is sweeter and best used for sushi, like the nama sake.

This recipe is brought to you by

Alexa Sparkman is a registered dietitian who has had a nutrition counseling business in Austin for the past 20 years and specializes in all aspects of nutrition care. She is also on the nutrition faculty at the University of Texas. For more information contact Alexa at 257.0898 or SparkmanNutrition.com.

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ithout a doubt, the treadmill is the most recognizable, ubiquitous piece of fitness equipment in America. Walk into any of the two dozen indoor fitness facilities in Austin and you'll see rows and rows of treadmills being used 24 hours a day by walkers and runners.

All for good reasons. The treadmill is one of the most effective workout tools for burning fat, losing weight and building cardiovascular strength and endurance. And there’s almost always one available in even the busiest gym. The undeniable beauty of using a treadmill is that your cardio workout isn’t subjected to the extremes of weather, traffic and air pollution. All you need is a safe place in town to exercise.

FITNESS | TREAD AhEAD: hOW TO USE A TREADMIll | 41

WE’RE LUCKY IN AUSTIN TO HAVE GREAT WEATHER YEAR ‘ROUND, but even so, some dedicated runners and walkers simply prefer using a treadmill rather than the outdoors for a variety of reasons.

First off, it’s convenient. The treadmill is handy to use and many regular treadmillers enjoy being able to watch ESPN or listen to their iPods while getting in some cardio exercise.

Others prefer walking or running side-by-side with a friend.

ONCE YOU HAVE THE RIGHT SHOES, HERE’S HOW BEGINNERS CAN START WALKING OR RUNNING ON A TREADMILL: 1 • ASK FOR HELP If you have never used a treadmill before, ask for instruction from one of the trainers on how to operate it. Make certain you know how to use the safety buttons.

2 • GO SLOWLY Stand on the treadmill in the center of the belt. Set a very slow speed on the panel and begin walking — even if you plan to run. You can use the handrails at first if they help you feel secure. Once you feel comfortable walking, slowly begin to run.

3 • STAY IN THE CENTER OF THE BELT Don’t slide forward or move near the back of the belt.

4 • GRADUALLY INCREASE YOUR SPEED Once you feel at ease, inch your speed up.

5 • USE SHORT STRIDES Rather than long strides.

6 • SWING YOUR ARMS NATURALLY BACK AND FORTH Don’t exaggerate your arm swing or swing your arms outward.

7 • WEAR COMFORTABLE RUNNING CLOTHES Don’t wear heavy cotton shorts or a jacket and tights to sweat more.

42 | AUSTIN FIT MAGAZINE | MARCH 2009

Some regulars like the shock absorption properties of a treadmill and believe that it prevents troublesome injuries that are commonly incurred while running outside. Some enjoy the safety factor of running or

PHOTOGRAPH BY DILLON HINSON

walking inside. Even some competitive runners often opt for running inside because the treadmill allows for precise speed and distance, while doing a highly structured workout.

Clearly, the treadmill offers many options to different types of users. Although the treadmill is one of the most sophisticated pieces of exercise equipment, it’s relatively easy to use. Even so, you simply can’t jump on a treadmill and start walking or running. There’s a very real danger of significant injury if you don’t use it properly. It doesn’t take an engineering degree, but using the treadmill safely and effectively is the key to reaping all the health benefits available to regular walkers or runners. one CaVeat: Before you even begin walking or running on the treadmill, make sure you are wearing a well-cushioned, supportive pair of running shoes. This is very important. Whether you are walking or running, you must wear running shoes and not cross-trainers, basketball sneakers, aerobic shoes or tennis shoes. Only running shoes. If you don’t know the best shoe for you, go to one of the several specialty running stores in Austin and get fitted by a trained salesperson.

Now, once you’ve started, you’ll soon be faced with the treadmill’s biggest downside: It can be downright boring.

Let’s face it, walking or running for up to 30 to 40 minutes staring either at a mirror, other exercisers or even a TV, can be extremely tedious — if you let it. There are plenty of ways to vary your treadmill workouts to combat boredom and to effectively optimize fitness gains.

One of the major advantages of using a treadmill is the programming options that allow you to choose your running or walking speed and the incline on which you’re moving. Many treadmills have plenty of other options for easily programmable workouts.

Utilize these to keep your workouts fun and useful. If weight-loss is a goal, these options will help you burn more fat and calories than just walking or running at the same pace every day.

An extremely effective option available for weightloss is the incline. Walking or running on an uphill — however slight — forces you to work harder and can double or triple the amount of calories you burn during your workout. There are countless incline options on the treadmill, but you probably don’t want to walk or run uphill for the entire workout or you’ll tire out more quickly.

The key is to vary the inclines. Using a one-percent incline is approximately what it’s like walking or running on a flat road or on Lady Bird Lake Trail. Use that as your baseline. But change it up. For five minutes, walk or run on a fairly steep incline and then level it out. Then go back up. You don’t have to speed up your walking or running, but the effort will obviously be harder the steeper the incline. This will pay dividends in terms of burning fat and calories faster. Plus, after you go back down to a flatter incline, fat and calorie burning continues during the rest of the workout — and long after it’s over.

While on an incline, the natural inclination is

FITNESS | TREAD AhEAD: hOW TO USE A TREADMIll | 43

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to use grip the handrails for balance and support. Resist this temptation. It’s okay on a StairClimber or an Elliptical Trainer, but not on a treadmill. Handrails are fi ne for getting your balance and becoming comfortable, but once you begin full-scale running or walking, don’t use the rails. While on a treadmill, you want your legs and arms to work naturally as if you were running or walking outdoors. By using the handrails, you lessen the aerobic benefits as well as the fat burning and weight-loss qualities.

On any treadmill workout, speed is going to be an issue. You don’t want to go too fast or you’ll burn out. Go too slowly and you’ll minimize your fitness gains.

It’s impossible to say what’s the right speed for everybody, but try this to find the optimal one: Experiment with the different speeds and find one that allows you to run or walk so comfortably, you can easily carry on a conversation with your neighbor. If you’re moving too quickly, you won’t be able to talk without getting out of breath after a couple minutes. If that’s the case, slow down. If the pace is so easy and you don’t feel like your muscles are working hard enough, speed it up incrementally. Just a mile or two per hour will make a huge difference.

The best advice is to vary the speeds you are running or walking during the course of your workout. Start slowly and then gradually increase your speed to a comfortable pace and keep it there for a few minutes. Then, speed it up again for several minutes of fast-paced running or walking that may leave you out of breath. After that, slow it back down as you recover.

Using the training programs built in to the treadmill can also make your workout effective and fun. These are a great tool to simulate the ups and downs of a regular outdoor run or walk and keep you attuned to the workout. Most pre-set programs take you through a warmup, the guts of the workout and fi nally, a cooldown phase. Some of these programmable workouts are quite complex — particularly for competitive runners — but vary the workout by having clearly defi ned intervals when you are motoring along at a faster pace and/or up “hills”. Some runners even program workouts that mimic the topography of race courses on which they’ll compete.

For SeriouS runnerS

Programmable workouts are key to getting in a quality workout because exercising on a treadmill is not the same as outside.

Walking or running on a treadmill is usually easier for a number of factors: The belt does some of the work for you, there’s no wind in a health club or any other environmental factors (such as Austin’s brutal summer heat, humidity and allergies) and the only hills on a treadmill are the ones you program into the workout.

44 | AUSTIN FIT MAGAZINE | MARCH 2009

1 • FAMILIARIZE YOURSELF WITH THE CONTROL PANEL BEFORE TURNING THE TREADMiLL On. Make absolutely certain you know how to turn it off immediately by using the stop button.

Repeat: Don’t get on any treadmill without knowing how to stop it.

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training

2 • TEST IT. Place both feet on the treadmill, select a manual program and increase the speed to two to three miles per hour and begin walking or slow jogging.

3 • DON’T USE THE HANDRAILS. After climbing on and getting comfortable, walk or run naturally.

Using the handrails, compromises your workout.

uSing a treaDMill properlY iS not DiFFiCult.

But it iS a Big, poWerFul pieCe oF eQuipMent that takeS SoMe unDerStanDing. improve flexibility cardio endurance muscular strength body composition agility, speed, balance overall health

4 • STRADDLE THE BELT. Place your feet on either side of the belt as you turn the treadmill on. Then, step on the belt as it begins to move slowly.

8 • DRINK. Bring a water bottle and place it on the control panel. Drink water or a sports drink every 10 to 15 minutes of running or walking to stay properly hydrated.

5 • GRADUALLY INCREASE THE PACE TO YOUR COMFORT ZONE. Once there, maintain it as you become comfortable on the treadmill.

9 • TURN IT OFF. Once you have completed your workout, there are three basic ways to stop the treadmill. The most common is to gradually decrease the speed until the belt stops completely. Or you can hit the stop button which quickly stops the belt. The least safe way is to hold onto the rails, step on the side and turn off the treadmill.

6 • STAY IN THE CENTER OF THE BELT. Don’t allow yourself to go backward or too far forward. If you’re too far back, you can get shot off the belt. Too far near the front, and your foot can catch on something.

7 • KEEP YOUR EYES STRAIGHT AHEAD. Don’t look down. Focus on the control panel or directly in front of you. It will be easier to walk a straight line as long as you’re looking ahead.

10 • EXPECT TO FEEL SOME DIZZINESS. Once you step off the treadmill, you may feel slightly dizzy. This is normal. Grab onto something for balance after stepping off, take a drink of water and relax for a moment or two.

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Manduka Yoga Mats Try any of these unique yoga mats on for size. They are inspired and designed by yoga fanatics. >> by Karen Little

Having the right tools is important in any journey, but having the best tools will optimize your performance. This is precisely the mantra of Manduka, a company built on the idea that a quality yoga mat will improve your yoga experience. Their mats are tailored for the urban, eco-friendly yogi, made of natural, renewable material, that not only travels well but provides comfort and slip protection. Peter Sterios, founder of Manduka, named the company after his own yoga mentor, whose teaching routinely included the Hatha Yoga Pradipika pose, Mandukasana. This inspiration continues throughout Manduka, with signature products designed and redesigned by yoga instructors and fanatics. Between their mat towel and four styles of mats, you’re sure to find the mat to match your inner yogi.

46 | AUSTIN FIT MAGAZINE | MARCH 2009

The Black Mat Pro Not only has this mat been around for a decade, but the Black Mat Pro is definitely a thing of inspiration. Known for its comfort, thickness and cushioning, it’s also the first choice of yoga instructors. The mat’s surface reduces sliding on smooth floors, but isn’t sticky after a Bikram yoga session.

The Black Mat Pro is made with emission-free manufacturing and contains zero-waste. Now with a lifetime guarantee, this mat proves it is here for the long haul.

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eKO Mat Yogis that are most concerned with protecting the planet should try the eKO Mat. Its textured rubber won’t fade or shed over time, and it’s known as the most durable, eco-friendly mat on the market. The natural, toxic-free softening process used to make the eKO Mat sets it apart from other mats.

Remember, Manduka mats are designed by yoga instructors, so comfort and function are of great importance.

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eKO Lite Mat In terms of expedition, environment and expense, this is your best choice.

The eKO Lite Mat is light, equally eco-friendly as the eKO Mat, and the least expensive of all. Its travel-friendly design also comes in seven different colors, leaving endless options for anyone’s yoga inspiration. Like all Manduka mats, its natural design leaves no ecological footprint, but will surely create a stir in the studio.

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Large eQua Mat Towel The eQua Mat Towels are most handy as multifunctional towels. They’re plush, light, ultra-absorbent, quick-drying and fit perfectly over your mat, which is great for sweaty hands and feet during and after a session. Just like the mats, eQua towels are durable, so feel free to take them to the gym, hiking, camping or wherever your adventurous side may take you.

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MAr. 13 thru 22 Enjoy hundreds of bands and dozens of films at this wellknown music conference and festival.

Don’t let the prices put you off; many bands also play free parties (sometimes accompanied by free beer/food), and you can usually buy single-movie tickets for about $8.

Friday thru Sunday, Downtown, sxsw.com

AFM’s

SXSW PicKs + Echo and The Bunnymen + Rocco Deluca and the Burden + Peter Bjorn and John

“Sons of a Gun” Director: Rivkah Beth Medow & Greg O’Toole.

A family of 3 schizophrenic men and their alcoholic caregiver/Dad get evicted, move into one motel room, argue, joke around, and find a new home. (World premiere) “Winnebago Man” Director: Ben Steinbauer.

Jack Rebney’s outrageously funny outtakes from a Winnebago sales video became an underground phenomenon and made him an internet superstar. Filmmaker Ben Steinbauer sets out to find him. (World premiere)

+ iPhone: The New Gaming Platform (Raven Zachary, raven.me) Saturday, March 14 + Can Social Media End Racism? (Latoya Peterson, racialicious.com) Sunday, March 15 photos by FoRKliFt, MJ ecKeR, i AM Keb, bRiAN tAlbot

50 | AUSTIN FIT MAGAZINE | MARCH 2009

+ Is Aristotle on Twitter? (William Burdette, University of Texas) tuesday, March 17

HEALTH

MAR. 2 THRU 30 | Meditation Classes Learn how to effectively meditate. Discussion and questions are encouraged. Sundays, 9:30 to 11:30 a.m. | Chittamani Buddhist Center, 1918 Bissel St. | meditationinaustin.org MAR. 3 THRU 31 | Natural Health Concepts Join Dr. Tom Gore as he teaches students about their own innate healing power and the effect of disease on the body. Dr. Gore is a holistic Chiropractor specializing in treatment to eliminate mood disorders, posture discomfort, low energy and anxiety. Tuesdays, 12 to 1 p.m. | Ruta Maya Coffee House, 3601 S. Congress Ave. | rutamaya.net MAR. 3 THRU 31 | Pilates Mat Classes These one-hour classes conducted by Gladys Cruz-Nicholls are open to the public. Tuesdays and Thursdays, 5:30 p.m. | Seton Southwest Hospital, 7900 FM-1826 | seton.net MAR. 4 THRU 25 | Yoga in the Park Make your lunch order a stretch and strengthen sandwich, with a side of stress reduction!

You’re invited to attend free yoga classes at Republic Square Park, courtesy of Yoga Yoga.

A certified instructor will lead the class. All skill levels are welcome! Wednesdays, 12 to 1 p.m. | Republic Square Park, intersection of 4th St. and Guadalupe St. | austinparks.org MAR. 7 | Kundalini Yoga and the Immune System Explore how our immune system can help us recover not only from illness but also feelings of anger, self-defeat and blame. Working through these emotions can greatly assist with the healing process. We will be experiencing Kriyas, or sets of exercises, as well as meditation to boost the immune system. Come and join us as we take a journey to create light, energy, and hopefulness. Saturday, 3 to 5:30 p.m. | Yoga Yoga Westgate, 4477 S. Lamar Blvd. #420 | yogayoga.com

FITNESS

MAR. 1 | RunSmart Level One Clinic This four hour camp is based on the book “RunSmart: A Comprehensive Approach To Injury-Free Running” written by Allan Besselink, Physical Therapist. Advance registration and payment required. Please register online or by phone and you will be contacted regarding payment options. Sunday, 9 A.M. | South Congress Athletic Club, 1109-B South Congress smartsport.info/index MAR. 3 THRU 31 | Silk Reeling Tai Chi Learn the foundations of Chen-style tai chi in this beginner class. Practice a set of spiral movements with the arms and hands to develop your coordination, provide a sense of calmness, and improve overall health. Tuesdays, 7:30 to 8:30 p.m. | Academy of Oriental Medicine at Austin, 2700 W. Anderson Ln., Ste. 204 | aoma.com MAR. 3 THRU 31 | Austin Floorball Club Join us for a weekly pick-up game. The first time you play is free. All you need to bring are

sneakers and a water bottle. A basic floorball stick is provided. Tuesdays, 5:30 p.m. | Virginia L. Brown Rec. Center, 7500 Blessing Ave. austinfloorball.com MAR. 23 | Four Week Women’s Only Boot Camp This four-week boot camp focuses on running, weight training, calisthenics and circuit training. Mondays thru Fridays, 5:30 to 6:30 a.m. | O’Henry Middle School, 2610 W. 10th St. | austinbootcamp.com MAR. 25 THRU APR. 15 | Latin Dance The simmering style of classic Latin dancing will add extra elegance to your next night on the town. In this introductory four-week class, you will learn classic Latin dances like the Rumba, Samba, Paso Doble and the Cha-Cha. Wednesdays, 8 to 9 p.m. | Texas Federation of Women’s Club, 2312 San Gabriel St. informalclasses.org

NUTRITION

MAR. 4 THRU 25 | Mid-Week Austin Farmer’s Market Come to The Triangle and enjoy activities alongside fresh, year-round products. Wednesdays, 3 to 7 p.m.

Triangle Park, 4600 Guadalupe St. austinfarmersmarket.org MAR. 7 THRU 28 | Farmer’s Market The Austin Farmer’s Market is a growers-only local market. Find year-round fresh fruits, vegetables, meats, cheeses, honey, eggs and plants. Also enjoy the community-making aspect of chef’s demos, children’s activities, and local musicians. Saturdays, 9 a.m. to 1 p.m.

Republic Square Park, intersection of 4th St. and Guadalupe St. | austinfarmersmarket.org MAR. 14 | Absolute Beginners Series: It’s What’s For Dinner Are you ready to improve your skills and have fun in the kitchen?

Cooking school chef, Christina, will guide you step-by-step as you progress from absolute beginner to confident cook. Saturday, 10 a.m. to 1 p.m. | Central Market, 4001 N. Lamar Blvd. centralmarket.com MAR. 29 | Hands-On Coffee: Barista For A Day Coffee-lover alert! Have you ever wanted to know how baristas work that big espresso machine? Come behind the counter and get hands-on experience! Learn the history of coffee, the different roasts and grinds that go into the machine, and how to prepare and “pull” the perfect espresso shot. Sunday, 2 to 4 p.m. | Kick Butt Coffee, 5775 Airport Blvd. #725 | informalclasses.org

LIFESTYLE

MAR. 1 | Zilker Kite Festival Enjoy a day under a sky full of hundreds of kites: gigantic kites, homemade kites, and crazy kites. Bring your own, or just hang out and watch Austin’s 81st Kite Festival. Sunday, 10 a.m. to 5 p.m. | Zilker Park, 2100 Barton Springs Rd. | zilkerkitefestival.com

MAR. 7 | Explore UT Come explore “the biggest open house in Texas!” Around 800 events and programs are open to the public.

Experience everything from mariachi workshops, solar cars, dancing and free ice cream.

Saturday, 11 a.m. to 5 p.m. | University of Texas Campus | utexas.edu/events/exploreut MAR. 7 | Sunshine Garden Plants Sale One of the largest community gardens in the country invites you to check out the green-thumbing of its 200 members at this annual plant sale.

Come early to get the best selection of exotic heirlooms and favorites such as tomato, pepper, eggplant and tomatillos. Knowledgeable gardeners will be on hand to answer any questions you may have about your spring gardening. Food, drink and live entertainment provided! Saturday, 9 a.m. to 2 p.m. | Sunshine Gardens, 4814 Sunshine Dr. | sunshinecommunitygardens.org MAR. 10 | Sustainable Landscapes: Water Discover unique techniques to make use of water on-site and imitate natural water cycling. These include filtering water through raingardens, bioswales, capturing water through rainwater harvesting, and collecting air conditioner condensate. These methods are beneficial on both small and large sites. They help retain rainwater, prevent runoff, and reduce your use of clean, drinking water for landscape irrigation. This class may be taken individually or as a series for those pursuing a certificate of merit in sustainable landscapes. Tuesday, 6 to 8 p.m. | Lady Bird Johnson Wildflower Center, 4801 La Crosse Ave. | informalclasses.org MAR. 28 | Keep Austin Spicy! Asian Food Festival Celebrate the delicious flavors, diverse cultures, and unique talents that keep Austin our favorite place in the world! Savor the many distinct creations from all corners of Asia and experience unique musical performances. Make sure to spend time at the Silk Road Bazaar and browse the array of authentic handicrafts.

Asian Food Festival promises to provide a great mix of mouth-watering dishes and exceptional, family-friendly entertainment with an Asian flair. Saturday, 11 a.m. to 6 p.m. | Fiesta Gardens at Town Lake, 2101 Bergman Ave. | keepaustinspicy.com

HAVE AN EVENT? Please have event submitted on or before the 10th of the month prior to event.

events@

austinfitmagazine.com

WWW.AUSTINFITMAGAZINE.COM | EVENTS | 51

MARCH 2009

AFM’s featured

RACE

MAr. 29 | statesman capitol 10,000 Challenge yourself to the largest 10K in Texas and the fifth largest in the nation. In its 32nd year, the Capitol 10,000 attracts the silly to the serious and has become an annual rite of spring in Austin for thousands of runners and walkers. Bring the whole family to this fun, festive event. Walk it, jog it or run it, just don’t miss it! Sunday, 8:30 a.M. | Congress and Barton Springs | runtex.com 2008 PHOTO BY LAURA SKELDING/ AUSTIN AMERICAN-STATESMAN

2008 PHOTO BY DEBORAH CANNON/ AUSTIN AMERICAN-STATESMAN

2008 PHOTO BY JAY JANNER/ AUSTIN AMERICAN-STATESMAN

52 | AUSTIN FIT MAGAZINE | MARCH 2009

MAr. 7 | Project Graduation 5K This 5th annual race is a fund-raiser to benefit all four Round Rock high schools and their graduating seniors. The paved two-loop course will feature a chip timed 5K run/walk and a Kids’ 5K. The Round Rock Express is hosting the run at the Dell Diamond. Proceeds benefit the participating Project Graduation committees from Round Rock, McNeil, Stony Point and Westwood High Schools. Registration includes a T-shirt and race packet. Saturday, 7 a.M. | Dell Diamond runtex.com MAr. 7 | texas independence day 5K Come celebrate the history of our Lone Star State with a run on Congress Bridge! Historical Texas flag T-shirts will be distributed to all participants and embroidered baseball caps will be presented to winners in each age group. Saturday, 9 a.M. | Congress Bridge | runtex.com

MAr. 15 | Austin Flyers ride Everyone is welcome to participate in this “Real Ale Training Ride” with the Austin Flyers. Sunday, 8:30 a.M. Champions park at Brushy Creek redlicoriceevents.com

promote health and fitness for the entire community. Proceeds from the run benefit research for the Alzheimer’s Association Capital of Texas Chapter. Saturday, 8 a.M. | St. James Church | stjamescmbc.org

MAr. 21 | urban dare Adventure race This unique race requires speed and smarts.

Teams of two solve clues to find checkpoints where they must take photos or perform dares.

Racers are encouraged to call friends to help answer questions to solve problems. The run is designed to imitate the Amazing Race.

Saturday, noon | auditorium Shores urbandare.com

MAr. 28 | 11th Annual Junior ‘dillo Kids run A race for kids only! This certified 1-mile course, sponsored by the Austin American Statesman, is designated for children ages 15 and younger. Each of the ten age divisions are timed by a Champion Chip. Parents are welcome to run with their children at no charge!

Saturday, 7:30 a.M. | auditorium Shores and riverside | runtex.com

MAr. 28 | st. James Missions 5K/1K run/walk This 2nd annual challenging race brings you into the heart of East Austin. The event is hosted by the church with a ministry to

MAr. 28 | run For the Bluebonnets 5K/Kid’s 1K This scenic route begins and ends in beautiful Fisherman’s Park. The course runs through the Historical District of Bastrop, providing a flat course with a fast downhill finish.

Look for a special appearance by the Bluebonnet Elementary Cardinal! All proceeds benefit Bluebonnet Elementary activities.

Saturday, 8:30 a.M. | Fisherman’s park, Bastrop, texas | runtex.com

MAr. 8 | BagelFest 5k Join us for a fun family run with a downsloping last mile. This USATF certified course is the only neighborhood race located in the hills of northwest Austin. Bagels and prizes will be given away after the race. Proceeds from the event benefit the Austin Jewish Academy scholarship fund. Sunday, 8 a.M. | Dell Jewish Community Center | bagelfest5k.com

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For more information about our yoga, classes, locations, and schedules, visit: