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Welcome to the 42nd Statesman Capitol 10,000, presented by Baylor Scott & White Health. What began as a small race in 1978 has since grown into the largest 10K in Texas and the sixth largest in the nation. It’s among the BibRave 100: A Definitive List of the Best Races in America and was voted Austin Fit Magazine’s “Best Road Race” in 2018. From elite and costumed runners to local music, businesses and beneficiary, the race showcases the best of the “Live Music Capital of the World.” Music plays an essential part in Austin’s cultural landscape. The annual Cap10K would not be the same without local musicians to kick off the race, keep runners going along the course and help them cool down at the festival. We’re grateful to live and work among these talented artists, and we’re honored to help support them by supporting the Health Alliance for Austin Musicians (HAAM). HAAM was established in 2005, and its mission is to provide access to affordable healthcare for Austin’s low-income, under-insured working musicians, with a focus on prevention and wellness. Thank you for helping us support the important work they do. In addition to working with HAAM, it’s also my privilege to work with highly skilled and talented individuals to produce a first-class expo, race and festival. Back by popular demand this year are the finishers’ medals. Each runner or walker who crosses the finish line will receive a commemorative medal that features Dash the ‘Dillo, the Statesman Cap10K mascot. This year’s design celebrates our city’s musicians. Speaking of star performers, it has been a distinct honor to have former Olympian and Texas Longhorn Sanya Richards-Ross as our race ambassador this year. Not only has she accomplished so much on the track (the world’s best and most accomplished 400-meter runner and one of only two American women to ever win gold in the individual 400-meter race at the Olympics), but also off the track with her work toward improving youth’s health, fitness and confidence, which aligns with our race’s mission. As our race has grown, so has the number of Cap10K sponsors. Our sponsors bring the best of the running industry and Austin entrepreneurship directly to you. Stop by their booths at the Cap10K Health & Fitness Expo for packet pick-up on April 5 or 6 or at the post-race Finish Line Festival on April 7. If you haven’t registered yet, there’s still time. Visit cap10K.com or the Health & Fitness Expo. More details are available in this race guide. I look forward to seeing you on April 7. Rock the race!

Statesman Cap10K Race Director


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PACKET PICK-UP & REGISTRATION Statesman Cap10K Health & Fitness Expo Location: Palmer Events Center, 900 Barton Springs Rd, Exhibit Hall 2 Friday, April 5: Noon to 7 p.m. Saturday, April 6: 10 a.m. to 5 p.m. There is NO RACE DAY packet pick-up or registration. See race website for parking information. STARTING LINE & STARTING TIMES • Location: Intersection of South Congress Avenue & Barton Springs Road • 7:30 a.m. Wheelchair Athletes • 8:00 a.m. Corral A • 8:10 a.m. Corral B • 8:20 a.m. Corral C • 8:30 a.m. Corral D

• 8:40 a.m. Corrals E &F • 8:50 a.m. Start Line Closes • 11 a.m. Course Closes STARTING LINE SCHEDULE • At approximately 7:15 a.m., the race announcer will instruct all participants to line up at the starting line according to the assigned corral letter and corresponding color. • Race bibs are printed with corral start time, letter and corresponding color. • The start line will be divided into six pre-assigned corrals. • Please start with your assigned corral. • Participants may move back to join

friends or family in a later corral, but they cannot move forward. • The assigned corral system is developed to allow for a safe start for every participant. • For the safety of children and other participants, parents pushing baby joggers are STRONGLY ENCOURAGED to start in baby jogger family area near Corral D. Joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials. • Course etiquette states runners stay/ pass on the left and walkers stay to the right. Race Tip: Line up in your

assigned corral early, gates close when corral starts. If you are not in your corral at start time you will have to move back a corral to start.

ORANGETHEORY WARM-UP Please join us at 7 a.m. for a warm-up with Orangetheory Fitness coaches! Several Orangetheory staff members will lead pre-race stretches and exercises to get you pumped and ready to have your best Cap10K experience! WHEELCHAIR-TIMED PARTICIPANT DIVISION All wheelchair participants are required to check in at 7 a.m. on race day at the start line (north end of the Congress Avenue Bridge). The start time for wheelchair

participants is 7:30 a.m. All wheelchair participants must cross the start line at this time to be eligible for an official finishing time. All wheelchair participants must yield to the right side of the course when other participants or official vehicles approach to pass. In addition, all wheelchair participants must wear helmets and use a chair suitable for competition. Please see Cap10K.com for official wheelchair rules.

Center, located at the corner of South First Street and West Riverside Drive. Bike racks will be provided for bicycle parking. Please bring your own lock to secure your bicycle in the parking area. All bicycles must be removed from parking area by 2 p.m. on Sunday.

PLEASE NOTE: Hand-cycles are not allowed.

Capital Metro Park & Ride For public transportation travel plans on race day, visit Capital Metro at capmetro.org/planner. 1-Day Local Pass: $2.50 Route info: (512) 4741200

HOW TO GET TO THE RACE ON TIME Ride your bike to the race. Visit our FREE convenient bike corral near the Long

Race Tip: Large parking areas south of the river are popular and can be very busy—skip the line, there is lots of free street parking north of the river and only a short walk to start line on the Congress Ave. bridge.


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CHRONOTRACK TIMING TAG All participants are timed using the ChronoTrack timing tag (B-Tag). Tags are attached to the back of the race bib. DO NOT REMOVE the tag from the race bib. You must wear the B-Tag to be timed. Each participant will have their 5K (3.1 mi.) half and 10K (6.2 mi.) finish time recorded. The ChronoTrack system begins timing when you cross the PAID Parking locations on start line timing mat and records when you cross Sunday 4/7/19 Palmer Events Center Ga- the finish line timing mat. rage (900 Barton Springs This provides the actual time (chip time) that it Rd.); City Hall Garage takes you to complete the (100 Lavaca St.); One Texas Center Garage (505 course. Sign up for Runner Tracking and get immediBarton Springs Rd.); and Austin Convention Center ate personal results mesGarage (201 East Second saging under Race Results at Cap10K.com. St.) PARKING DOWNTOWN FREE Parking locations on Sunday 4/7/19 TxDot Riverside Lots (118, 150 & 200 E. Riverside Dr.) and State Garage N (300 San Antonio St.) For all approved parking locations, visit Race Weekend, Parking at Cap10K.com. City of Austin Parking Meters & Pay Stations are FREE on Sundays.

KING & QUEEN OF THE HILL CHALLENGE The Cap10K King & Queen of the Hill Challenge pits runners to compete up one of the notable hills on W. 15th St. at West Ave. The challenge is from Nueces St. to West Ave., approximately two city blocks. All participants will be timed on the ascent. The fastest participant times between the two timing mats on the ascent will be crowned King & Queen of the Hill. A polka-dot jersey is awarded to one male and one female in each of the three categories: Overall, Masters and 19 & under. RACE NUMBER REQUIREMENTS Medical information and emergency contacts must be filled in on the back of your bib number.

• Do not alter the bib number in any way. • Securely fasten the bib number to the FRONT of your running outfit using the safety pins provided to you. • All bib numbers MUST be visible and worn on the front and outside of all clothing during the entire race. • Bib numbers are non-transferable and MUST only be worn by the participants to whom they are assigned. • Marathon-Photos. com, the official photographer for the Statesman Cap10K, identifies participants by their bib number. Be sure your number is clearly visible on the front of your shirt.

AID STATIONS sponsored by Whataburger Drink plenty of water before, during and after the race. New this year NUUN electrolytes, lemon lime and strawberry lemonade served at each station. Water, NUUN electrolytes and portable toilets will be available at each of the four aid-station locations along the race route. If you’re running or walking and must stop, please pull off to the side of the road. Thousands of thirsty participants will be behind you waiting for their water turn. Remember to recycle all empty water bottles at a recycling station. Race Tip: There is plenty of water at each aid station, skip the line at the first aid station table, eager volunteers are ready at every table to hand you a cup of water.

MILE MARKERS & CLOCKS powered by Polar Highly visible mile markers will be positioned at every mile and at the 5K halfway mark. Digital clocks will also be positioned at each the start line, 5K (halfway point) and finish line to indicate your unofficial time. Clocks are set on gun time. ON-COURSE ENTERTAINMENT Live entertainment on the race course is aimed to please. More than eight musical bands and acts will be performing along the course on race day. For a full list of who’s performing, visit Race Weekend, Live Music at Cap10K.com.


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COURSE INFORMATION The Statesman Capitol 10K course is USA Track & Field certified: TX17032LAB. The 10K course will close on a gradual schedule based on a 2:00:00 finish time (approximately a 20-minute/mile pace). Participants will not be allowed to start the race after the starting line closes at 8:50 a.m. It’s imperative that participants maintain a 20-minute per mile pace so that the closed course can be reopened to normal vehicle traffic. For pace information, visit Participants, Course Info & Amenities at Cap10K. com.

pants who require medical assistance will be allowed access to the medical tent at the finish line. EMTs on bicycles will patrol the course.

RULES FOR SAFETY ENFORCED For safety reasons, please adhere to the following prohibitions: no hand-cycles, no bicycles, no scooters, no in-line skates, no roller skates and no wheeled vehicles (except registered wheelchairs). Violators will be disqualified and removed from the course by a race official. Participants are allowed to run with a leashed dog. Leashed dogs are NOT Race Tip: Choosing an allowed in Corrals A & accurate pace will enhance B regardless of owner’s your race experience and your corral assignment. Austin fellow participants will thank Police will remove any you for it too. animal displaying aggressive behavior immeMEDICAL diately from the corral EMERGENCIES with their owner. Baby Space is provided on the Joggers are permitted. back of your race bib to For the safety of children allow you to indicate any and other participants, significant medical issues parents pushing baby you may have. Please fill joggers are STRONGLY it out before the race. ENCOURAGED to start This will help us help you with Corral D Family Area. should the need arise. Baby joggers positioned in Providing this information a manner that creates an is intended to assist the unsafe obstruction will be medical team in identiremoved by race officials. fying participants with Race Tip: Course etiquette special medical needs. states runners stay/pass on The individual participant the left and walkers stay to is responsible for consult- the right. ing their physician about any medical conditions, how to manage them CHILDREN UNDER THE and how they affect the AGE OF 12 participant’s ability to Children under the age race. Medical staff will be of 12 should not run ready to assist you at any alone. Each child under time. Medical support 12 should be supervised staff, portable toilets and by a parent or guardian communications person- who is participating with nel will be positioned at the child. Have a specific the start line, along the meeting point at the finish line area picked out ahead course and at the finish line. ONLY those particiof time if parent or child

should become separated. Be sure everyone — especially children — has important contact and medical information filled out on the back of the race bib number. Race Tip: Parents, all volunteers will be wearing orange volunteer shirts, let your kids know they can go to anyone in a volunteer shirt to help them if they become lost during the event.

lowing race day, please to finish corral (look for big Red Cross sign) where contact the Cap10K office at cap10K@statesman. EMTs can assist you. Race Tip: Choose a meetcom. Planning a post-race ing place for friends & family meeting location ahead in the Finish Line Festival, no of time for you and your one will be allowed to stop party is a great way to or wait in the finish corral. reconnect if separated Participants stopping in the finish corral will be guided to during the race. exits.

FINISHERS’ MEDALS All finishers will receive a commemorative medal. FINAL RACE The finisher’s medal is PREPARATION only available to particHydrate before, during ipants who cross the and after race; plan your finish line at Vic Mathicommute and parking as Shores.  Only after (bike or bus alternatives participants cross the available); arrive early to finish line and exit the avoid traffic congestion; water station corral will complete participant the finisher’s medal will medical and contact be awarded.  Commemoinfo on back of race bib rate it with a photo from number; pin race number Marathon-Photos.com.  on FRONT of T-shirt; do Don’t forget to order your not remove timing tag personalized finisher tab from race bib (B-Tag); for the back your medline up in correct start al with your name and corral; choose a finish line official finish time.  For meeting spot; if weather info on personalizing your is cold, layers are best. finisher’s medal, visit Average race-day temCap10K Store at Cap10K. perature high 77.2 ° F and com. Race Tip: Order the perlow 53.8 ° F. Bring mosonalized finisher tab for the bile phone and money for back of your finisher’s medal Finish Line Festival food and you’ll never forget your trailers and vendors. time.

FINISH LINE & EXIT CORRAL Location: Vic Mathias Shores, Main Lawn Please do not stop at the finish line. KEEP MOVING and make room for the thousands of participants coming in behind you. Outside the exit, five alphabetical signs will offer a REUNION AREA for you to reconnect with friends and family. Food, water and restroom areas are located once you EXIT the finishers’ corral. If you need medical attention, signal race staff or go to the medical tent adjacent

LOST & FOUND In the event that you lose an item during the race, please check the Lost & Found/Information tent near the finish line after the event. Clothing left at the start line or along the course is considered discarded and will be disposed of or donated to local charity. Non-clothing items like car keys, eyewear, credit cards & IDs, phones are typically reclaimed and brought to the finish line festivals information tent. If you have questions about a lost or found item fol-

MARATHON-PHOTOS EVENT PHOTOGRAPHER Capture the excitement of the Statesman Capitol 10,000! Take a few seconds to be photographed at various locations around the course. Visit marathon-photos.com to look up your official race photos. CAP10K COSTUME CONTEST This year’s costume contest has gone social! Photo submissions received at austin10kr@ gmail.com will be organized in a photo album on the Statesman Cap10K Facebook page. Vote for your favorite photo in the Facebook album. Photos with the most likes at the end of the voting period will be selected as the winners. Be sure to “Like” Statesman Cap10K on Facebook to follow the contest. Categories include: Deep in the Heart of Texas, HAAM Rocks Austin, Let the Good Times Roll, Armadillo, The Star Spangled Banner, We Can Be Heroes and Best in Show. For official contest category descriptions and rules, visit Participants, Costume Contest at Cap10K.com. QUEST DIAGNOSTICS RACE RESULTS, powered by RunFAR Racing Services Complete race coverage, photos and the top results will be printed in

Monday’s Austin American-Statesman newspaper and available online under Race Results at Cap10K.com. Sign up for Runner Tracking and get immediate personal results messaging on your 5K split and 10K finish times. The results look-up tent is located in the Finish Line Festival. Watch for our new race results directional signage and feather flags! Race Tip: Sign up for Runner Tracking and get immediate personal results messaging from RunFar Racing Services. Info under Race Results at Cap10K.com.

CAP10K COOLDOWN CORNER Toast to your successful run in the newly expanded Cap10K Cooldown Corner. This year, you can pull up to the Deep Eddy Bloody Mary Bar, featuring bloody marys and brunch cocktails. And don’t miss the Oskar Blues Beer Garden where local craft beer will be served. Alcohol will only be served to participants who are 21 years old and older. First come, first served and not guaranteed. DRONIE STATION DO NOT miss the opportunity to capture your Cap10K victory with a “dronie”-a selfie taken by a drone. So fun, and really popular. Gather your nearest and dearest running buddies and family; have the dronie taken and it’ll be emailed to you after the race. When you get it, please share on social media. This FREE activation area is located along the finish line inside the festival grounds. Look for the Dronie feather flags to point you in the right direction.


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AUTHENTIC AUSTIN FOOD TRUCKS Plan on slipping a little spending money in your gear for a delicious taste of Austin’s food-truck flavor. Enjoy a variety of trucks at the Finish Line Festival. Race Tip: Stash a little cash or even a credit card in that little hip pocket on your race shorts, food trucks will be taking orders in the Finish Line Festival.

photos.

AUTOGRAPH WALL Leave your mark on the race. Stop by our annual autograph wall to record your favorite Cap10K moment (Ex: When the superhero in a tutu blew past you!). You can put pen to wall to congratulate a loved one. It’s also a memorable backdrop for

CAMP GLADIATOR RACE RECOVERY AREA You were a warrior on the course (and maybe a dinosaur, too!). So, it’s only fitting you meet fellow Gladiators. After the race, they’ll help loosen up your limbs with a foam rolling station and stretching

PHOTO FRAME PHOTO OPPORTUNITY Stop by the ever-popular photo frame to have your photos made with our Dash the Dillo mascots. BALLOOM BALLOONS PHOTO OPPORTUNITY Check-out our first ever 10K spelled out in balloons for a great photo, courtesy of our friends at Balloom Creations.

mats. You can also enjoy free giveaways and fire away with any fitness questions.

Always Advancing booth in the Finish Line Festival to purchase your finisher’s swag!

WHITLE CLAW HARD SELTZER MASSAGE TENT Massage therapists will be available to provide FREE sports massages to race participants. The massage tent is located in the Finish Line Festival on Vic Mathias Shores. Massage opportunities are limited quantity, first come first served and not guaranteed. White Claw Hard Seltzer will be sampling product in a tent adjacent to the Massage Tent.

AWARDS PRESENTATION Champion Awards Presentation: Overall, Masters, Wheelchair and King & Queen of the Hill winners. Location: Finish line media tent at approximately 9:30 a.m. Team Awards Presentation: Largest Teams form Social, Corporate, Nonprofit, Military/First Responder, and Elementary, Middle & High School divisions. Location: Finish line live music stage at approximately 10:15 a.m.

OFFICIAL CAP10K MERCHANDISE provided by Always Advancing Be sure to visit the

The top three participants in each age group will receive

their awards in the mail when the official results are confirmed. The Statesman Capitol 10,000 Race Director tabulates all results and all decisions are final. Age groups for Male & Female: 12 & under, 13-15, 16-19, 20-24, 25-29, 30-34, 3539, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 7074, 75-79, 80-84, 85-89, 90-94, 95 & over.

YMCA CAPKIDS ZONE powered by DASANI The Cap10K isn’t just for grownups. Kids are encouraged to join in on the fun at their very own YMCA CapKids Zone, filled with inflatable obstacle courses, jump house, slides and more.it is free for all! BABY JOGGER FAMILY STARTING AREA

This is a family-friendly staging area for baby joggers with a few great perks. Families are invited to take advantage of free reserved parking* at the Austin American-Statesman, conveniently located at the start line. Once you’ve parked, join us at the baby jogger staging area near Corral D for family-only restrooms, complimentary juice from Honest Kids and free pinwheels for kids. (*Parking

opportunities are limited quantity, first come first served and not guaranteed.

Parking credential must be present for admittance.)

Race Tip: Don’t forget to trick-out your ride in our new “Let the Good Times Roll” costume contest category for baby joggers.


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Preparation key to making most of Cap10K race experience

By AMY ROBERTS Runners will soon hit the streets for the 2019 Statesman Cap10K. Although race participants may register at the Health & Fitness Expo, running experts note advance preparation increases running fulfillment. Chris McClung, co-owner and coach at Austin’s Rogue Running, believes anyone can participate in the Cap10K. “People who say they can’t run? That’s just a story you tell yourself,” said McClung, a competitive runner turned coach

who once shared those same hesitations. “If you are physically able and prepare properly, anyone can be a runner.” A former soccer player, McClung ran to condition for his sport, but it was not something he enjoyed. “Honestly, I saw it as a punishment,” he remembers. Following his soccer days, McClung sought a new outlet. When introduced to running for running’s sake, McClung realized he possessed some natural ability. “I became hooked on

the endorphins, on the competitive element, even just besting my own time,” he said. “Running became an outlet that I loved.” McClung did his first 10K and then ran a marathon. The pain of the latter reinforced the importance of training and benefits of coaching. McClung became a student of the sport, eventually combining a business career, his passion for running and an interest in helping others at Rogue Running. McClung has advice for both novices and experienced athletes. “Training and prep for a race depends on a runner’s experience,” he said. Pre-race preparation is essential. Although McClung recommends three months of training for a race, he says preparing for the Cap10K is still possible. Consistent, easy effort is the key. New runners often mis-

takenly go too hard, too early. McClung recommends starting easily, noting runners should be able to carry on a conversation while moving. “Really, the approach is more important than running hard,” he said. Starting easily and working consistently, with time for rest, helps develop appropriate aerobic function and reduces neuroskeletal stress. For seasoned competitive runners, McClung reinforces the foundation of consistency. Advanced athletes looking to better their times should add regular speed work to their routine once a week. McClung recommends completing the longest training run 10 days to two weeks prior to a race. Do a shorter run the weekend before, continuing with easy, consistent work. Be rested for race day. Think about the race beforehand. Runners should familiarize themselves with the course by running or driving it.

Having a race strategy helps. “The Cap10K has a challenging opening because the first part is hilly,” said McClung. “Take the early hills conservatively, saving effort for a stronger finish.” McClung advised that a running coach can help runners avoid counterintuitive mistakes that lead to stress and injury. “Coaches like those at Rogue Running are a sounding board for goals, will help solidify them and provide guidance,

accountability and motivation,” McClung said, adding that coaches can answer the gamut of running-related questions. McClung encourages Texans to take advantage of the Cap10K. “The Cap10K is a fun day and has an amazing race finish,” he said. “It has a great history and helps people in Austin connect. This is the people’s race with all ages, races, genders and experience levels.”


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Cap10K & HAAM: Keeping Music Alive & Well in Austin By DREW CARR

AUSTIN AMERICAN-STATESMAN

In Austin, you can find music and health & wellness at center of (almost) everything. It’s true at Cap10K (you’ll hear several bands during and after the race) and it’s true at the Health Alliance for Austin Musicians (HAAM), which provides access to affordable health services for Austin’s low-income, uninsured working musicians. HAAM is the beneficiary of this year’s Cap10K race, and the organization runs on its committed focus on prevention and wellness, and mission of keeping music in Austin alive and well. “Austin is the live music capital of the world,” said Reenie Collins, Executive Director of HAAM. “Our cultural identity is live music, yet musicians Jackie Venson

Willie Nelson

are being paid the same amount for gigs that they were being paid 10 years ago.” According to a local

music census done in 2015, there are more than 8,000 working musicians in Austin. Many of the musicians HAAM serves earn less than $24,000 a year, and most earn less than $18,000 a year. “These are working musicians,” said Reenie. “These are musicians playing gigs every night, cutting albums, performing, traveling internationally. This city is full of working, great musicians who really have trouble making ends meet.” As the beneficiary for this year’s Cap10K, HAAM is continuing its mission of supporting the music behind the city and the race itself. (The bands along the Cap10K course and the headlining act at the Finish Line festival are all members of HAAM).

“I selected HAAM as the 2019 race beneficiary because it’s an organization that resonates with our participants,” said Jeff Simecek, Race Director for Cap10K. “Music is embedded into Austin’s culture and music plays a huge part of our race. There are seven bands along the course and a headlining act at the Finish Line Festival, so it just made sense to partner with an organization that does good for so many. And our participants like supporting that.” Like Cap10K, HAAM’s mission involves promoting health and wellness in the Austin community, making the organization a perfect beneficiary and partner for this year’s event. “I’m excited about the opportunity to highlight the good work that HAAM does in Austin,” said Simecek. “And to introduce Cap10K participants who may be unfamiliar with HAAM about the ways they are making things better for our local musicians.” HAAM was founded in 2005 by local businesswoman and philanthropist Robin Shivers, a longtime advocate for musicians. Robin was the wife of Allan “Bud” Shivers (son of former Governor of Texas Allan Shivers) and founded HAAM out of her love for music and musicians. “As a woman who ran in Austin’s highest circles, she was an unlikely advocate for Austin musicians, often times wearing pearls every night when she would

go to clubs to listen to music,” said Reenie, of Robin. “She loved music and musicians, and used her power and influence to start one of Austin’s most beloved and iconic charities. Pearls or no pearls, any musician will attest, Robin was a friend to all.” After learning many musicians did not have healthcare, Robin launched HAAM, which grew from 400 musicians and a budget of $94,000 in its first year, to 2,700 musicians and about $12-14 million dollars of healthcare a year today— significantly impacting the music community. Through its many partnerships with hospitals, doctors and specialists, HAAM offers free or discounted medical services just for musicians. HAAM also provides dental, vision, hearing, healthcare navigation and mental health care as well, and is continually looking to offer additional services. For HAAM, being beneficiary of the 2019 Cap10K is an exciting way to continue taking

care of the musicians so essential to the heart and soul of Austin. “With Cap10K, we’re thrilled,” said Reenie. “Anytime we have something this significant, it’s huge. We’re so excited to be a part of it because it helps us reach our budget and it fits our mission of prevention and wellness. Our musicians are super excited about it, and we’ve got musicians volunteering to play. It’s going to be really cool.” Reenie added that Cap10K is also important for the musicians HAAM serves because of its focus on health. “I love the fact that Cap10K has a health focus,” said Reenie. “One of the things we know is musicians often work two or three jobs, live lifestyles that are very stressful, don’t get enough sleep and often have challenges finding healthy food when they’re traveling. Encouraging people to get healthy and participate in this is super exciting to us.” To learn more about HAAM, visit myhaam.org.


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From safety to motivation, a phone can be a runner’s best asset By CHARMAINE LITTLE Despite presenting a possible inconvenience, Outdoor Fit Lab listed safety as the top reason why runners should bring their phones when they hit the road or trail. Still, where should it be stored? Some of the top places named are an armband, pockets, a running or hydration belt, and a hydration backpack. That way, runners can also use apps on their phone to track their progress. Run Smart Online also suggested that runners clip the phone to their

sports bra or even use a device that allows them to strap it to their hands. For men, performance shirts are a plus as most of them feature multiple pockets sturdy enough to support a smartphone during a run. As for what runners can do to track their progress and even stay entertained during a run, Digital Trends threw out a few ideas. The Strava app lets runners interact with fellow runners via monthly challenges and leaderboards, helping them achieve any fitness goals. Runtastic features stories and podcasts that

runners can enjoy for about 40 minutes each. RunGo also helps runners find new places to run with voice navigation. It features more than 100,000 routes worldwide, so it’s beneficial for runners while they are traveling. Of course, music is also a great motivator while running. Runner’s World published multiple running playlists to help runners stay upbeat. From running songs for Valentine’s Day to a list of songs that are perfect for March.

Treat your running shoes like you would a car, and they will go the extra mile By CHARMAINE LITTLE With Austin’s running season about to hit full swing, the website On-Run has offered tips on how athletes can get more miles out of their running shoes. The importance of caring for running shoes was likened to the importance of maintaining a car. So, for starters, when should they be replaced? According to the site, a quality pair of running shoes lasts anywhere between 310 and 465 miles. The length of time can depend on the runner’s daily habits and how often the shoes are worn. It also depends on the run terrain, the style of running and the runner’s build. Runners can see if their shoes are on the decline by looking at the soles, periodically checking the wear and tear and determining if there

is any fraying inside the heel. Eastern Mountain Sports magazine added that shoes need to be replaced if the outsoles look similar to a balding tire, if they don’t sit flat when they are on the floor, and if the midsoles are exposed. The best practices for extending the life of running shoes include drying them after each use to prevent moisture from getting into the glue. It’s also a good idea to alternate between pairs so that one pair isn’t getting all the wear and tear. Another tip is to unlace the shoes when taking them on and off and, of course, wearing high-quality socks. EMS also suggested that runners should only wear their running shoes for running. And running on smooth terrain and flat surfaces will also extend the lifetime of a pair of running shoes.


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Find out how Quest is empowering better health through diagnostics Quest Diagnostics is the world’s leading provider of diagnostic information services. The company has been a leader in consumer empowerment in healthcare for over 50 years. Quest continues to be an innovator in advocating for better health by providing tools and insights that can improve your well-being. In 2019, Quest launched QuestDirect, where patients can conveniently order select lab tests from the privacy of their home. With tools like the MyQuestTM mobile app, Quest is making it easier to schedule an appointment and get your results direct to your

phone. Quest believes that knowing the score of key health factors can better inform what actions patients and their physicians need to empower better health. With access to over 175 patient service centers and two major stateof-the-art laboratories, Quest is here to provide fast and accurate service across Texas. Plus, Quest is now in-network for UnitedHealthcare® members and continues to be in-network with most health plans including Blue Cross Blue Shield of Texas, Aetna®, Humana® and Cigna®, which means it is in-network for virtually all Texans. And because

there is strength in numbers, choosing Quest means access to lower or zero out-of-pocket testing costs. Quest Diagnostics at Cap10K In its third year sponsoring the Cap10K, Quest Diagnostics is excited to once again promote wellness at the Health & Wellness Expo. And since Quest believes that the finish line is just the start, they have got you covered at the Quest Diagnostics Race Results tent where they will be providing finish line activities while promoting good health. You’re invited to visit the Quest Diagnostics booth to learn more about their

services, spin for prizes and enter to win a premium running watch. CONVENIENCE AND ACCESS As Quest strives to be the lab provider of choice for consumers, Quest Diagnostics has partnered with consumer-oriented brands like Randalls and Walmart stores. Our customers appreciate the convenience of being able to get their testing done where they shop. Quest Patient Service Centers are currently in 7 Randalls locations in Austin and a location in Walmart in Buda with more locations planned for 2019. Quest Diagnostics locations in retail loca-

tions like Walmart and Randalls are consistent with the experience and appearance found in all Quest patient service centers, including a seating area and a private restroom for discreet sample delivery to Quest technicians. Consumers can shop before they test, and are able to eat after they’re finished with testing if they were fasting. Other consumer offerings include Blueprint for Wellness, and

Blueprint for Athletes, a direct-to-consumer biomarker monitoring service for amateur and professional athletes. Be sure to check out Quest Diagnostics at the Cap10K at the Expo and the Race Results tent, and visit www.questdiagnostics.com or www. questdirecttest.com for more information.


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Experts say more sleep can improve athletic performance By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Studies by Cheri Mah show that more sleep can increase reaction times, speed and accuracy in elite athletes. Healthy adults need at least 7 hours of sleep to prevent health risks, but a third of adults don’t get that. Staff at Intelligent Sleep on Burnet Road in Austin work with clients to improve their sleep. Tips for sleeping better include unplugging electronic devices, dimming lights and wearing amber glasses. Most athletes know the importance of focused training. They’re not likely to down lots of junk food, either. Too often, though, they don’t worry enough about sleep. And quality and amount of sleep, it turns out, can make a difference in athletic performance. Researchers have long known that sleep deprivation can cause everything from irritability and cognitive impairment to slower reaction times and an impaired immune system. But studies now show that getting extended sleep can help swimmers dive off the starting blocks more quickly, tennis players hit balls more accurately, basketball players make the hoop more often and football players run faster. Those studies of elite collegiate athletes, by sleep researcher Cheri Mah at the University of California-San Francisco’s Human Performance Center, should serve as a reminder to recreational athletes that getting

enough sleep is a crucial part of race readiness. “The underlying message is sleep is foundational and should be considered a priority along with other aspects of a training program,” Mah said by phone from California last week. According to the latest recommendations, released this year, healthy adults need at least seven hours of sleep to prevent health risks, Mah says. Many of us don’t get that. According to data from the Centers for Disease Control and Prevention, nearly 30 percent of adults reported an average of less than six hours of sleep per day. That’s a bad thing, especially for athletes, because recovery happens during the restorative phase of sleep, which usually occurs early in the night. That’s when the body releases human growth hormone, which helps rebuild muscle broken down during exercise. “Many athletes are chronically sleep deprived, and many don’t get what they need,” Mah says. “Over time, that can build up as a sleep debt, and we’re starting to recognize that with reducing that debt there may be performance advantages.” The good news? You can pay back sleep debt. The bad news? Studies suggest that it might take more than a single night or weekend to do that. Mah is still trying to understand exactly how long it might take, but says it depends on everything from how

much sleep you’ve been getting to the quality of that sleep. “It’s not as easy as do it for one week and it’s fully eliminated,” she says. “But if you build up a sleep debt, you can pay it back, even a little bit at a time.” At Intelligent Sleep on Burnet Road in Austin, owner Bruce Wayne Meleski, who has a doctorate degree in human biology from the University of Texas, works with clients to improve their sleep. He sells mattresses, but also offers treatments on what’s called a sound bed, where music with specially synchronized beats is transmitted through a table as well as a set of earphones, so you can feel it as well as hear it. It’s used to promote relaxation and recovery. “Athletes need to recover from training,” Meleski says. “You train hard, you recover. If you don’t get restorative sleep, your next workout is not going to be as strong.” Among the athletes Meleski has worked with is Ryan Hess, a former collegiate runner who now co-owns the Ready to Run store on Far West Boulevard. Hess says he needs eight or nine hours of sleep — sometimes more. He set a personal record in the 5-mile and half marathon distances when he was working with Meleski, although he’s not sure how much was due to the treatments and how much was the placebo effect. Regardless, he knows solid sleep is key to a good performance.

“I tell people all the time training is only a third of it,” Hess says. “The other is nutrition and sleep habits. If you’re not doing all three and mastering them, you’re not going to get the best out of yourself and it’s going to show on race day.” Lying on the sound bed feels a bit like listening to soothing music while lounging on the hood of a pickup truck with the engine running, but it does help distract from the usual “monkey mind” jumble of thoughts that swirl around some people. Meleski says this type of relaxation training on an athlete’s rest day can take away anxiety and edginess, which can translate into an advantage at the starting line. Meleski can also send clients home with a kit to see how they sleep at night. (I tried this, dutifully sticking a pair of electrodes to my chest before hitting the hay.

When Meleski crunched the data, he found that I’m not getting enough restorative sleep, which surprised me.) He offers some basic tips for sleeping better, many of which revolve around unplugging from electronic devices, dimming the lights and slowing things down. Mah, the California sleep researcher, also notes that if you need more sleep, it’s easier to back up your bedtime than it is to sleep later. Slow breathing and meditation can help. So can “sleep phones,” soft headbands with built in speakers that can be worn in bed. You can even get special music that uses what’s called binaural beats synced to frequencies to train the brain to go from hyper to calming mode. It just might pay off at the next race. TIPS FOR BETTER SLEEP

1. Turn off computers, cell phones and bright lights an hour before bedtime. 2. Put on amber-tinted sunglasses an hour before bedtime to block out white light. 3. Avoid caffeine, nicotine and alcohol. 4. Stretch before bedtime. 5. Avoid refined sugars and big meals before bedtime. 6. Don’t read or watch TV in bed. 7. Spritz a little lavender or rosemary scent on your pillow. 8. Go to bed at same time and get up at same time each day. 9. Find a comfortable sleep position that supports your entire body without any pressure points. 10. If you wake up and can’t sleep, don’t stay in bed. Your mind will associate that with not sleeping. Source: Bruce Meleski, Intelligent Sleep


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Love the race? Here’s how to volunteer at Cap10K

The Statesman Capitol 10,000 is a big deal for the city of Austin. Since its first running in 1978, Cap10K has grown tremendously. (It’s the largest 10K race in Texas and one of the ten largest 10Ks in the country). It takes a great number of volunteers each year to help Cap10K run smoothly, and fortunately, there are plenty of ways to get involved. “Volunteers are super important,” said Laura Gomez, Volunteer Manager at High Five Events, which produces the Statesman Cap10K and oversees the event’s logistics. “They help at so many different areas before and during the

race, from packet pick up to the finish line, eight different stations, and so many different things. If we didn’t have the amount of volunteers that we have, it would just be impossible to do what we do.” What volunteers do There are several ways to help out during race weekend at Cap10K. On Friday and Saturday, volunteers help out at packet pick-up—including helping check in the participating athletes or giving out shirts and bags—and at info booths. On race day, at the starting line, volunteers ensure a smooth race start by organizing and monitoring race corrals

and participant crossings. During the race, volunteers assist runners at the eight stations along the course, giving out water. At the finish line, volunteers provide a safe and fun ending to the race by cheering on runners and directing both participants and spectators, in addition to giving out food, water and helping with distributing medals. After the race’s conclusion, volunteers assist with breaking down the finish line area, removing banners, tents and fencing as well as providing general cleanup of the race venue. Best of all, volunteers bring the energy and enthusiasm

to keep the runners going strong! “People really enjoy just being part of such a big event,” said Laura. “They love getting to help athletes, and interacting with them. A lot of people enjoy volunteering too because they get to meet new people, and it’s a great networking opportunity.” How to volunteer To sign up to volunteer at Cap10K, visit cap10K. com and under the race weekend tab, select volunteer. There, you’ll be able to click “volunteer registration” to see all the available positions at the race. Choose whichever you like. And there’s no deadline for

registration and volunteer registration is open until race day (you can sign up to volunteer the night before the race if you like). You can also volunteer as a group! Sign up with your school, organization, corporation or church, friends

and family for a great volunteering opportunity and a great time. NOTE: If volunteering as a group, please register as early as possible. Sign up today! For more information, visit cap10k.com/ volunteer.


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Exercise: A prescription for breast cancer survivors By HANNAH J. BENNETT, PT, DPT, CSCS

It has been well established over the last 10 years that exercise is an important prescription for cancer prevention. But for breast cancer survivors, exercise has also been proving itself an integral component of survivorship as well. Exercise may and should become part of your “prescription” management plan as a breast cancer survivor. Studies have shown that getting modest amounts of exercise, even just a daily halfhour walk, can substantially improve some patients’ chances of

surviving breast cancer. Women who walk at a moderate pace for four hours a week can actually lower their risk of developing breast cancer by an average of 25 percent, compared to sedentary women. The Collaborative Women’s Longevity Study by the Breast Cancer Family Registry studied more than 4000 breast cancer survivors and reported a 51 percent decrease in breast cancer mortality among the most physically active survivors. Several studies also report exercise prevents colon cancer and could reduce the chances of developing endometrial, kidney and esophageal

cancer. Exercise as a Lifestyle Experts state that moderate exercise is safe and can improve cancer survivors’ health in many ways. Those who walk and perform a moderate amount of housework or hobbies are less likely to develop many common health problems — including heart disease, high blood pressure, osteoporosis and diabetes. The American Cancer Society (ACS) recommends that cancer survivors get at least 30 minutes of moderate activity in addition to your normal daily activities at least five days of the week. For further breast cancer risk reduction, 45

minutes or more “is even better.”

About the author Hannah J. Bennett, PT, DPT, CSCS is a physical therapist on the medical

staff at Scott & White Sports Medicine and Rehabilitation Center in Round Rock.


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Sugar sense: How to make smarter beverage choices quickly add more sugar and calories than most of us can spare.

By JESSICA CHEN, CDE, RD, MCN Every day, Americans get almost half of their added sugar consumption from drinks. And although recent USDA surveys show that we are drinking less soda, consumption of mid-calorie drinks like tea or vitamin water is actually on the rise. Sweetened drinks can add many “empty calories” that give us few of the nutrients we need. Studies have also shown that frequently choosing sweetened drinks is linked to both weight gain and higher risk for developing serious health

problems such as Type 2 diabetes, heart disease and fatty liver disease. As a registered dietitian, I’m here to offer insight on ways to avoid added sugars and how you can make smarter, healthier decisions the next time you reach for a sweetened drink. Looking at the label The next time you’re at the grocery store or buying food online, don’t overlook the nutrition label. The ingredients on the nutrition label can show you if a drink has any added sugar or artificial ingredients. Below is a list of some common names for added sugars that you

should be aware of: • evaporated cane juice • fruit juice concentrates • agave • honey • invert sugar • raw sugar • turbinado sugar • high-fructose corn syrup • dextrose • fructose Common culprits The American Heart Association recommends that we keep the added sugars from all of our food and drinks to less than 6-9 teaspoons a day. Be aware, though, many popular drinks will

Smart swaps Try these tips, below, for ways to cut down on the sugar you get from drinks. • Choose unsweetened drinks like water, plain teas or sparkling waters. • Try making a flavorful infused water or tea by adding fruit such as lemon, lime, cucumber or watermelon, and include herbs like mint or basil, or spices like cinnamon or vanilla. • At the coffee shop, consider swapping the sweet coffee creamer, flavored syrup and whipped cream for a low-fat milk or almond milk. • If you do choose to have a sweetened drink, choose the smallest size. Most soda companies offer an 8-ounce can. • Ask for your smoothie to be made without any syrups or juices. The blended fruit gives you sweetness and flavor but it will also have important nutrients like fiber and vitamins. • So, the next time you reach for a sweetened drink, consider these healthier alternatives instead — your body will be glad you did! Sources: 2015-2020

Dietary Guidelines for Americans; CDC Get the Facts: Sugar-Sweetened Beverages and Consumption; CDC Rethink Your Drink 2015; American Heart Association Decreasing Sugar-Sweetened Beverage Consumption: Policy Approaches to Address Obesity 2015; U.S. Department of Health & Human Services (DHHS), National Heart Lung and Blood Institute About the author Jessica Chen, CDE, RD, MCN is a registered dietitian and certified diabetes instructor on the

medical staff at Baylor Scott & White Clinic – Round Rock. Although she works with a variety of conditions, diabetes is her area of expertise. She sees patients for individualized nutrition counseling and teaches Diabetes Bootcamp classes. She also provides training on insulin pumps and continuous glucose monitors. She enjoys demystifying confusing medical and nutrition information so that her patients are empowered to make meaningful, positive changes to improve their health.


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Local experts offer tips for ensuring healthy feet on race day By SCOTT HOLLAND Healthy feet are essential to running a good race, and proper care and footwear are essential to maintaining healthy feet. As runners prepare for the Statesman Cap10K on April 7, the Austin Center For Foot and Ankle Surgery has tips for taking care of your feet while training for a race. “The American Podiatric Medical Association stresses the importance of foot care in exercising,” the center wrote on its website, MyAustinFoot.com. “People don’t realize the tremendous pressure that is put on their feet while exercising. For example, a 150-pound jogger puts

more than 150 tons of impact on his feet when running three miles.” Running is linked to maladies such as athlete’s foot, blisters, corns, callouses and heel pain, including heel spurs, as well as runner’s knee, Achilles’ tendonitis, plantar fasciitis, shin splints, illiotibial band syndrome and stress fractures. The experts at Austin’s Arbor Foot Health Center say picking the right running shoe is an important choice to guard against injury. “The heel of the shoe should be snug, and you shouldn’t be able to slip your heel out when laced up,” according to ArborFoot.com. “The

shoe should be wide enough that your toes are not cramped against the sides of the shoe. When it comes to length, your toes also shouldn’t be cramped and should have room to move and wiggle. There should also be some flex in the shoe, as a shoe that is too rigid can cause strain on the foot. Finally, your feet should remain comfortable in the shoe even after hours of wear.” Karien Potgieter, of RunnerClick.com, said shoes that don’t fit properly, or the wrong kind of socks, can generate friction, which leads to blisters. This occurs when the outer layers of skin rub against each

other, causing a separation that is filled with liquid. “The general consensus is that smaller, pain-free blisters and blood blisters are best left alone,” Potgieter said. “Simply cut a hole as big as the blister in a piece of moleskin, place the moleskin over the blister and cover with gauze. The blister should dry out and heal on its own.” Runners with larger blisters, or any blister that interferes with movement, might consider draining the site. Anything that looks infected needs to be seen by a medical professional, Potgieter said. To prevent blisters,

Potgieter said runners should wear one or even two pairs of moisture-wicking socks. Some runners use a lubricant to put a protective layer between the socks and feet, while others employ soft, secure tape on spots prone to blistering. If more serious maladies persist, according

to the Austin Center For Foot and Ankle Surgery, treatment usually involves rest and more supportive footwear. For those whose injuries keep them from running, the center recommends cross-training exercises like swimming, stationary bicycles and elliptical machines.


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Lower back pain? Yoga might be the treatment for you By AKSHAYA CHINAPA REDDY If you work at a desk all day, are on your feet a lot, commute long distances or are required to carry heavy loads — like young children — chances are that your lower back complains from time to time. Sometimes our daily repetitive activities cause chronic, recurring pain. You might have tried over-the-counter painkillers, soaked in Epsom salts, used heating pads and more. But most of these therapies offer only short-term relief from discomfort and low back pain. Understanding your risk factors Aside from underlying diseases, there are several risk factors that can increase your chances of low back pain, including the following: • Age: low back pain typically shows up between the ages of 30 and 50. • Activity level: low back pain is more common in people who are less active — gravity has a direct impact on the lumbar region and can cause strain in the lower back when we sit for long periods. • Pregnancy: carrying a 6 to 10-pound human, without the ability to use the abdominal muscles, causes the muscles in our lower back to take over supporting the spine and its movements. • Weight gain: puts

stress on the low back • Work-related activities: standing for long periods, lifting heavy objects and pushing or pulling all day can have a negative impact on your back. How yoga can ease back pain Yoga has been touted for its ability to improve and maintain back health. Because yoga postures require direct movement of the spine, yoga — when practiced regularly — can help improve the functionality, mobility and strength of the spine and surrounding areas. When we give

our bodies an experience that counters the effects of sitting too much or being on our feet all day, we allow our bodies to release any tension built up from our daily activities. Through a regular yoga practice, we are, in a way, resetting our body so that it can continue to serve us in the many ways we ask it to. Studies over the last decade have shown many hopeful outcomes of a regular yoga practice. The results vary from reducing to completely eliminating back pain, and many study participants even reduced their use of pain medication. A recent

study also suggested that a regular yoga practice may be useful as a treatment option for people with chronic lower back pain and found that yoga was as effective as physical therapy for treating moderate to severe chronic low back pain. If you are experiencing low back pain and are looking for relief, there are some simple yoga poses that you can do in the comfort of your home. As a yoga teacher, I also suggest that you find a gentle yoga class in your vicinity and practice at least two to three times a week for longterm relief or reduction of low back pain.

The breathing in a yoga practice is just as important as the movement itself. When you incorporate correct breathing and can coordinate the breath with the movement, healing occurs beyond the physical level. Your mind connects with your body and you are able to develop awareness as you go about your day. This awareness can keep you from overworking your low back by choosing a safer way to move, and can even remind you to get up and stretch when you have been sitting for too long. This is what we in the yoga world call “Yoga off the mat.” (Disclaimer: Not

all yoga postures are appropriate for everybody. If you feel pain in any movement, then the posture may not be right for you.) About the author Akshaya Chinapa Reddy is a certified yoga teacher at Baylor Scott and White Medical Center – Round Rock. She has been teaching yoga for over 8 years and is currently working on her yoga therapist certification. She is passionate about teaching and studying yoga and Ayurvedic cooking, and hopes to infuse all her clients with a love for yoga.


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Is there really a “right” way to run? THE MYTH: There is a “right” way and a “wrong” way to run. THE REALITY: There are a LOT of right and wrong ways to run, walk, and even squat. YOUR ideal way depends on your unique structure, range-of-motion, strengths, limiters, injury history, and goals. Seem like a lot to consider?!? It is! Read on... There are more runners hitting the trails than ever and that, unfortunately, means more injury. Many studies estimate that upwards of 90 percent of runners will end up injured in any given year. Given the fact that millions upon millions of dollars have been spent on shoe design over the last 50 years, why are injury rates still the same, or even higher, than they ever were? The answer? It’s not about the shoe. There is a lot of misinformation out there about running form. People are constantly finding their way into

RunLab™ with stories about their struggles to “fix” their heel strike, to run with higher cadence, to get their “glutes to fire”, to “stop overpronating”, etc. But the problem lies in the fact that most of these runners have very little understanding of how THEIR bodies are built and, despite their best intentions, have even less idea WHY they are trying to change things, other than the fact that they read somewhere that what they are currently doing is “wrong.” There are thousands of variables that go into a person’s ideal movement pattern. A person’s gait is as unique as their fingerprint! Furthermore, changing the way you move isn’t necessarily taking away the load, it simply means you are moving the load around to another area of the body which can be more, or sometimes less, equipped to handle that stress. This is where move-

ment analysis comes into play and why it is vital to look at the full body both statically and in motion from multiple planes. It is important not only to understand the unique way you are built, your current range-of-motion, strengths and limiters, but also the way your body has adapted to move through them. Our brains are amazing at creating workarounds for even the slightest weakness, and when we layer compensation pattern over compensation pattern (even as non-runners) for years, there is a lot that goes into unraveling the ball of biomechanical yarn. This is true both for runners dealing with injury as well as for uninjured runners looking to prevent injury or improve efficiency. To illustrate the point, creating increased rangeof-motion in one area can create stability problems in another, causing that area to develop compensatory hypertonicity (tightness). One common scenario we see in runners occurs when they have more flexible hamstrings than they think they do and constantly spend time stretching them, ignoring the hip flexors. Since most of us sit all day, the hip flexors can cause the pelvis to roll forward and pull on the (already flexible) hamstrings, creating a perception of tightness which leads to, you guessed it, more stretching. Low back pain frequently results. This is one of a million examples but illustrates the way the body

adapts and why we end up chasing pain in the wrong places for years if we don’t understand our unique underlying biomechanical picture. So, what is the takehome message? If you don’t understand your unique structure, rangeof-motion, strengths and limiters, it is very easy to get pulled down the rabbit hole by the mountain of information from articles, underqualified “experts,” wearable technology, and your running friends who “read somewhere that you should run with your feet facing forward.” Understanding your body should be the springboard to any good training plan and is vital to preventing injury. More importantly, this information arms you with the knowledge to decide which recommendations for “better form” are actually relevant to you. And remember, shoes matter, but there isn’t a shoe in the world that can replace working on your biomechanics. The take-home message? The right shoes will aid your body’s ability to move naturally and as efficiently as it can in its current state, but no amount of shoe technology can permanently solve for a weakness in the body About Dr. Davis Dr. Kimberly Davis is the founder and CEO of RunLab™, a gait evaluation and movement analysis company headquartered in Austin, Texas that provides runners anywhere in the country

access to comprehensive gait evaluation services through www.runlab.us. An Ironman triathlete and ultra-distance adventure racer herself for over 20 years, Dr. Davis has dedicated her career to the study of clinical biomechanics and helping runners get back on the trails, improve their performance and enjoy running again. Working as part of sports medicine teams for over a decade, she grew tired of hearing her patients say they had been told not to run or that “running is bad for your knees” by their doctors without any discussion about biomechanics, she launched RunLab Austin in 2014 as a running-centric healthcare facility built entirely by, and for, runners. It has since grown to become one of the nation’s preemi-

nent gait-evaluation and training facilities in the U.S., working with every age and experience level runner, from Olympic gold medalists and world champions to brand new runners, kids, and runners with special needs such as Down syndrome, cerebral palsy and a wide variety of movement disorders. Recognizing a lack of consistency and quality in gait analysis across the country, Dr. Davis launched runlab.us in 2018 as a means for runners to access her industry-leading gait team from anywhere in the United States.  For more information about the RunLab™ team, please visit www. runlabaustin.com. For gait evaluation services outside the Austin area, please visit www.runlab. us.


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Born to Run: Scientists extol the physical and mental health benefits By JANA HILL Run! But not out of fear – quite the opposite. Run because we are designed for it; our upright bodies are made to move. Run because it reduces the causes of illness, and increases the potential for happiness. Run because it is one of the most effective calorie-burning exercise modalities. And run because it can be good for your knees and can improve your heart health. Or just run to feel good. In a study examining 55,137 adults between the ages of 18 to 100 runners had 30- and 45-percent reduced risk of cardiovascular mortality, and bought

themselves an added three years of life. Dose and pace were considered, and even the slower runners with a less robust running practice saw benefit. And while “persistent runners” enjoy a greater health benefit than the less-avid lot, pace and dose are less important than just the act of running. Controls were considered, and study authors say the benefits of running “were consistent regardless of sex, age, BMI, health conditions, smoking status and alcohol consumption.” Running is a simple act to protect your hearthealth, reduce risk of a wide array of illness-

es, and increase bone density. It’s an uplifting thought – that something so simple can be so effective. Happy yet? Runners are: Just 30 minutes on a treadmill, running or walking, is enough to lighten the heart of even those with major depressive disorder, according to a study by the American College of Sports Medicine. Studies have also examined whether running harms the knees, and the movement-medicine wins again. Proper body mechanics while running can protect the knees, says Mindy Solkin, an ACE-certified personal trainer and owner of The Running Center in New

York City. Her organization recommends mindful movement and healthy form, in a practice called Runditioning. “Running doesn’t hurt your knees if you do it correctly,” Solkin told WebMD. Anatomy and physiology instructors will report that mechanical stress is helpful to bone-density. So, while knee-health can suffer when form is off, the act of running is not the key culprit. Add to that the fact that avid runners tend to have a lower body mass, which is protection for the knees, per one study. Due to its rigorous nature, the act of running can also reduce the amount of time needed

to see health benefits. Recommendations from the World Health Organization and the U.S. government are 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, each week.

And it burns enough calories for you to eat – whatever you feel like eating. Just plan your next run around that chocolate decadence, or that second glass of Pinot Noir.


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Dynamic stretching in your warm-up will improve movement later By JANA HILL Move and flow, sweep the arms up and lengthen the muscles. Let the blood flow, the joints glide – then, go for that run, that hike, that long walk on the beach. The power of a warmup is that it prepares the body, and a prepared body moves well. Movement recruits activity in the nervous system, it promotes muscles to move that bony framework, and it utilizes oxygen and glucose to fuel internal activities that create more and more energy. Bodies adapt, and more training leads to more ability to train. But,

first, warm up. Phil Maffetone, physician and health expert, says a warm-up makes the body operate more efficiently, increasing oxygen availability and lung capacity, while energizing the body with use of stored fat. Reach, circle the arms, bend the knees, and do it again and again, to get the body ready, before endeavoring on that jog, run, hike or spin class. A warm-up prepares the muscles and mind, warning the nervous system of what is to come, and increasing much of the body’s blood-flow into muscle tissues that will be asked to expand and endure the stress

of moving the body’s framework. It also gives the athlete’s brain a chance to take inventory of aches, pains and tight muscles before demanding more strenuous actions from pliable but also injury-prone muscle tissue. The process of a warmup includes asking less of the body before asking more, by increasing circulation and rehearsing some of the movements that the muscles will do in a more rigorous way later on. Dynamic stretching is the act of moving through a range of motion repetitively, perhaps a dozen times. That type of stretching fits the criteria for a

warm-up, moving blood and joints, and stimulating the movement of synovial fluid. Lubricated joints have an easier time in activity. Actions such as those in a flow-yoga class use this type of warm-up activity, when raising the arms overhead in Upward Salute then moving through multiple poses and repeating that action. Beware of the urge to bounce: dynamic stretching involves precision and slow movement, rather than the bouncing and abrupt act of “ballistic” stretching. Dynamic stretching differs from static stretching, when a lengthened muscle is

held in place, in a gently elongated state, for up to 30 seconds. Static stretching helps increase flexibility, as the muscle releases over time and tolerates a greater length, while dynamic stretching is considered more effective for functional movement, due to repeatedly striving for total range of motion, in a joint. That act gives the body the preparation it needs to move more completely, once more rigorous exercise is done. The benefits of the overall warm-up itself include an increase in core temperature and preparation of the nervous system. Prepping the nervous system allows

for better coordination and reaction-time. Complete that warmup with a set of dynamic stretches, and the added benefit is increased strength, while moving through a range-of-motion. The sensation of that strength-building is subtle, but it can be at once healing and preventive of injury, as a result. With the right preparation, any body can prepare to move. As Maffetone says, “We are all athletes.”

Proper attire, right down to the socks, can make or break a race By SCOTT HOLLAND Preparation for a road race is about more than just physical training. It is also important to dress for success. With the Statesman Cap10K April 7, now is the right time to think about race-day attire. “Cotton is rotten, avoid it if you can,” said Ashley Thompson, owner of ACT Running in Austin. “There is a reason towels are made of the stuff — they soak up water. And sweat next to your body can make the temperature seem more extreme (you feel colder in the cold, and hotter in the heat).” According to Cap10k. com, Thompson said runners should consider polyester or technical shirts from companies

like DriFit, CoolMax and UnderArmour, at least as a base layer to move moisture away from the skin. Avoiding cotton socks also is a top priority. “Do not do the race in cotton socks,” said Kay Horn, a Get Fit coach with Austin Fit Walking Program, also on Cap10k. com. “Socks should not be too tight or too loose. Either one may cause problems such as blisters by the time you hit mile 4. Never wear first-time or unwashed socks on race day. Wash them and break them in by wearing your new socks when training.” Horn and Thompson said it’s important for those running in Texas to be concerned about heat, even in an early April race where highs usually are in

the mid-70s. “Dress like it’s 20 degrees warmer outside,” Thompson said. “Your body will quickly warm up.” The experts at RunAndBecome.com say it’s important to consider that a large race like the Cap10K could be different from an individual or small training session because of the body heat from fellow racers. The site advises having all your race gear clean and ready in case the forecast changes close to race day. Don’t just focus on the temperature, but look at wind projections, as prolonged exposure to strong winds could make runners feel colder than they might on a calm day. No matter the weather, the most important running gear is shoes. Fleet-

Feet.com recommends lightweight shoes properly fitted by an expert. Make sure you’re buying shoes from a professional who can help determine not only what fits best on your feet, but also your running gait, as different models of running shoes

have better support for different parts of the foot. Stride length and foot shape can affect how a runner’s foot strikes the ground with each step, and brand new shoes don’t fit quite the same as those with a few miles

on the treads. “Ideally, you should have the shoes a few months beforehand to make sure they are well worn in,” said RunAndBecome.com, “but try not to leave it closer than two weeks before the race.”


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Safety first: experts share important running safety tips By SCOTT HOLLAND There is safety in numbers during a major road race like April 7’s Statesman Cap10K, but the many runners who train individually are vulnerable if they do not take certain precautions. Safety is a concern, said Samantha Lefave of Fitness magazine, and runners need to be on the lookout for careless motorists and cyclists, unexpected road hazards and even predatory people and animals that can threaten athletes locked into their fitness task at hand. “While it’s not always a realistic option, do your best to convince

your partner, a friend or a coworker into squeezing some miles in with you whenever possible,” Lefave said. “Especially if it’s in the earlier hours or after dark.” Runners who insist on having audio accompaniment should consider using only one headphone so at least one ear is open to hear cars, bike riders and other people. Although some experts advise using no artificial noise, Lefave said it’s still important to have technology as part of the training regimen, specifically never running without your phone. “You should always have it handy when out by yourself,” Lefave

said, “not only as a way of touching base with someone if an attack were to happen but also in case something unexpected occurs (like an injury).” Lefave suggests looking for an app that allows trusted people to track your location in case you don’t return home as expected. She also said runners should consider ditching headphones in favor of small, portable speakers or simply using the built-in speaker on your mobile device. “That way, whether your phone is in your hand or pocket, or tucked into your bra, your music will be loud enough to hear but low enough

for you to still be aware of your surroundings,” Lefave said. “And no, other runners won’t mind — you’ll be zooming past them fast enough that they’ll only hear a quick second of your song anyway.” The Road Runners Club of America suggests running against traffic in order to see approaching vehicles, and adds that runners who don’t have medical alert bracelets can write personal identification on the inside sole of one running shoe, such as name, phone number and blood type. Other safety accessories the club suggests include reflective material for pre-dawn and post-dusk

runs, and a noisemaker. The club also advises runners to mix up their training routes and times to cut down on predictability, but also stressed the importance of either leaving a note at home or informing a trusted partner about exercise plans. Also, always know the

best way to reach local law enforcement and do your best to be ready for anything. “If the worst-case scenario does present itself and someone tries to attack you, it helps to have some key self-defense moves in your arsenal,” Lefave said.


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Post-race recovery regimen can be as important as your training By SCOTT HOLLAND

Crossing the finish line of a long road race is a major accomplishment, but seasoned runners know the importance of physical recovery in the days that follow. “There are a host of variables that can affect your marathon recovery such as the intensity of the race, the elements, your health and training season,” said Jenny Hadfield of Runner’s World magazine. “Every recovery is different, but there are several strategies you can employ post-race that will aid in speeding the rate of recovery so you don’t have to avoid the stairs all week.” The first step is literally a step — once the race is over, runners should keep walking for 10 to 15 minutes to allow heart rate and circulation to gradually return to normal while flushing lactic acid from muscles. Eat within 30 to 60 minutes after finishing, but not a full meal. “The time immediately after the race is more about getting in about 200 to 300 easily digestible calories from carbohydrates and protein to maintain blood-sugar levels, replenish muscle glycogen and repair muscle tissue,” Hadfield said. “Half of a turkey sandwich, carrots and almond butter or pretzels will do the trick.” It’s important to rehydrate throughout the day, she said, and snacks should have a carbohydrate to protein ratio of three or four to one. Runners who strug-

gle with inflammation might consider a five- or 10-minute ice bath, perhaps while wearing compression tights. In a similar vein, Jay Johnson, of Active.com, suggests a contrast shower. “Alternate between cold water and hot water on your legs — one minute hot, then one minute cold,” Johnson said. “The cold water causes vasoconstriction (i.e., blood vessels close and get smaller) of the blood vessels in your legs, while the hot water causes vasodilation (i.e., blood vessels open and get bigger). This oscillation between the vessels closing and opening helps rush oxygen-rich blood to your legs.” Johnson said that while it’s important to rest, runners shouldn’t go from racer to couch potato. “You’ve got to get moving the day after the marathon,” he said. “You need to go for at least a brisk walk, and possibly a light jog. Do something to get blood moving in your legs to help facilitate the healing process.” Many runners look forward to a post-race massage. That fits into Hadfield’s regimen, but she stressed the important of waiting. Stretching should happen between two and six hours after the race, the same time window for using a foam roller. But for a massage, she recommends waiting a full day. “This allows your muscles time to replenish fluids and energy lost and recover from the demands of the race,” Hadfield said.

Five things you didn’t know about hydration 1. Hydration is energy (for your muscles)! Most people think that the main purpose of hydration is to help prevent dehydration, and to replenish electrolyte stores that may be lost via sweat. Although both of those are true (recent studies have shown that electrolytes may play greater roles in fluids absorption than sweat replenishment), the fundamental goal of hydration is to deliver oxygen to working muscles. Try to think about hydration or the fluid you are consuming as a way of helping your muscles breathe, which in turn gives them the energy they need to perform. 2. Water does not hydrate you. Yes, you read that correctly! While water

does fundamentally provide your body with fluid, it does not truly hydrate you. Water needs to be in a specific concentration (composing of carbohydrates and electrolytes) to exit the stomach and move into circulation where it can be used by the body. Our water needs to contain sodium to ensure proper fluid absorption. To make matters even more complicated, your “water” should contain different amounts of carbohydrates and electrolytes before/during/after your workout! 3. Proper hydration will help mitigate gastric distress during exercise. To put it simply, when you are exercising, your body (stomach) is under stress. There are ways

you can eat and drink to mitigate that stress, or to encourage it. When it comes to hydration, if the ratio of carbohydrates to fluid is too high or the electrolyte profile is too low, the delivery of fluid slows down, and sits in the stomach. That’s what causes sloshing, and GI issues during racing. 4. Hydration will help you fuel better. This builds on the previous point. With proper hydration, you can help eliminate the GI issues that can come with it, and allow faster and more efficient fueling. This is achieved by not overloading your system, and using multiple pathways to absorb fluids and carbohydrates. 5. Hydration aids in recovery. One area that is very crucial to the recovery

process is rehydrating. Rehydrating not only replenishes fluids lost during exercise, but it also aids in replenishing the electrolytes that were also lost. Keep in mind: drinking too much too fast can degrade the potential gains of the workout, here’s why: Your body over time has developed a strong immune system that helps repair itself when it is under the stresses of exercise. therefore, naturally you want your body to begin repairing itself, and slowly rehydrate, and continue to hydrate throughout the day. Nuun Hydration is our official hydration partner. Head over to nuunlife. com to stock up on your hydration supply and train with what will be on course.


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Diet is important leading up to race day, say experts By SCOTT HOLLAND Preparing the body for a distance race through training runs is essential to success, but so is taking in proper fuel. As runners plan for the Statesman Cap10K April 7, they should consider the right pre-run meal. According to Healthline. com, the meal you eat a few hours before a race should keep you from feeling hungry during your final preparations while also maintaining prime blood-sugar levels for the duration of the

race. “The meal should be high in carbs, moderate in protein and low in nutrients that slow digestion, mainly fat and fiber,” according to the website. “Make sure to drink 17 to 20 ounces of water with your pre-run meal to ensure you’re adequately hydrated.” Runners should stay away from foods high in fat or fiber, instead focusing on proteins and carbohydrates. If planning a snack within an hour of starting time, focus primarily on carbs

but be wary of the overall calorie count. “Keep the snack small, as exercising with too much food in your stomach can lead to indigestion, nausea and vomiting,” according to the site. TexasRunningPost. com offers insight for runners who want to try adjusting their diet a few days ahead of time to recondition the body for the rigors of a long race. If the race is on Sunday, the site suggests a normal healthy diet for the first few days of the week

where carbs make up no more than half of total calories each day. On Thursday, the carb-loading begins by upping the percentage of calories that come from carbs to 70 or more. “The key carbo-loading meal is not the traditional Saturday night spaghetti party,” said the site. “Instead, the key meal is your lunch on Saturday with the final carbo-enriched meal on Saturday night, merely topping off your stores.” Good meal planning goes beyond the types of

foods to understanding which carbohydrates are most beneficial. “You should go for complex carbohydrates such as pasta, veggies, rice, cereals, fruits and potatoes, rather than simple carbohydrates like cookies, cakes and candy,” according to the website. TexasRunningPost. com also has tips on what to ingest to combat various problems runners tend to encounter. For sore joints, it recommends chondroitin and glucosamine supple-

ments, from 1,000 to 1,500 milligrams per day. For excessive sweating, consider eating salted crackers or pretzels during the run. For leg cramps, pay attention to hydration and possibly supplement water with a sports drink infused with electrolytes. Both websites suggest experimenting with pre- and mid-race food and drink as part of the training regimen so there aren’t any uncertainties on race day.


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Weather or not: Heat can throw runners off peak performance By SCOTT HOLLAND The Statesman Cap10K is on Sunday, April 7, and while organizers hope for clear skies and favorable air temperatures, runners have to be ready for anything. If the forecast calls for rain, the best plan is to wear a brimmed hat or visor to keep water out of your eyes, according to Jenny Hadfield of Runner’s World magazine. “Or, if you don’t mind a MacGyver look, wear a shower cap over your hat or visor (funny-looking, but effective),” she wrote

in an article titled “How to dress for rainy runs.” “When it’s above 55 degrees, visors are best they allow heat to escape through your head more efficiently.” If rain is combined with cold weather, from 60 degrees down to freezing, then it’s important to guard against chilblains and hypothermia, according to University of Wisconsin Health Sports Medicine staff. “Running during wet conditions such as rain, sleet or standing water can significantly increase the probability

of non-freezing cold injuries,” according to UWHealth.org. “When the temperatures are between 32 and 60 degrees, running in wet conditions must be done with caution, as cold water removes heat from the body at a significantly higher rate than cold air.” On the other end of the spectrum is extreme heat. Richard A. Lovett of Runner’s World wrote in an article titled “How to Handle Running in the Heat” that distance runners should start to be aware of the air

temperature even in the 50s, as studies have shown a correlation between warmth and race time. For long races, it’s important to consider not just the forecast at the start but also how things might change by the time you reach the finish line. “Physiologically, running in heat produces a cascade of reactions that begin with the fact that our muscles aren’t all that efficient,” Lovett wrote. “Even when you’re barely sweating, your muscles are getting less oxygen and therefore are less efficient.”

Lovett suggested runners consider backing off their peak pace if air temperatures are in the 70s or warmer, depending on the length of the race, and noted some studies showing women’s race times suffer less than men’s during heat. “The most likely explanation,” he wrote, “is that women, being generally smaller than men, have a higher surface-to-mass ratio — something that allows them to shed heat more efficiently to the environment.” Writing for RunnerClick.com, Samantha

Kellgren wrote it’s important to wear sunscreen, noting runners often overlook this step because they start their workouts early in the morning. But she said the most important thing for runners to consider is that they have no control over race day weather. “The entire point of training is to be prepared for the race, so why would weather be any different?” Kellgren said. “When you train in anything, you’re ready for anything race day throws your way!”


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Increase your running speed and endurance one week at a time By SCOTT HOLLAND Completing the Statesman Cap10K is a lofty goal for novice runners, but it represents a major achievement on the road to finishing a marathon. Cap10K training runs held at the Statesman prepare participants for the Cap10K April 7.

No matter your experience level as a runner, chances are you are trying to improve both speed and distance, according to Kiera Carter of Runner’s World magazine. Carter said that developing both the aerobic and anaerobic systems

relies on regular speed and endurance training, and many runners will notice their most drastic improvements in the first few months of using those tools. “Common running wisdom says not to increase your total mileage by any more than 10 percent a week,” Carter said. However, she said that runners should pay attention to their own bodies, either for signs that these incremental increases are not enough, or perhaps too much. There are signs of overdoing it — things like irritability, pain, poor

sleep and loss of appetite — and any or all can indicate it’s a good idea to take a few days off. Speed workouts can be simple, such as trying to run faster during the last minute of every mile, or dedicated efforts like sprinting all out for a half mile and then walking or gently jogging for two minutes, and repeating the cycle three times. Christine Luff, of VeryWellFit.com, explained the concept of stride turnover, or how many steps are taken in each minute of running. By using quicker, shorter steps, a runner will expend less

energy, decreasing muscle stress. “Start by running at about your 5K race pace (one you could sustain for three miles) for 30 seconds and counting every time your right foot hits the ground,” Luff said. “Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps — as if you’re stepping on hot coals.” Austin Fit Magazine said endurance athletes of all types can benefit from training at higher altitudes than normal be-

cause the lower air pressure means you take in fewer oxygen molecules with each aspiration. That can make breathing at normal conditions feel like an oxygen boost since the body will have adapted to doing more with less. Luff also recommends hill training and weekly tempo runs as a means of boosting endurance. “To do a tempo run, start your run with five to 10 minutes of easy running, then continue with 15-20 minutes of running at about 10 seconds slower than your 10K pace (a pace

you could sustain for six miles),” she said. “Finish with five to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels comfortably hard. You shouldn’t be gasping for air, but you also shouldn’t be able to carry on a conversation.” Finally, Luff said losing weight can help endurance because it makes running easier, and rest days are important because they give muscles time to build and repair.


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Running coach says strategy is key to a good 10K pace By SCOTT HOLLAND

It’s not a marathon, but running an efficient 10K race is a difficult task that requires training and knowledge. Running coach Amanda Brooks of RunToTheFinish.com wrote in an article titled “Tips for 10K race day: Pacing, strategy and fuel” that runners shouldn’t look at races as easy or insignificant because of the 6.2-mile distance, such as the Statesman Cap10K. Instead, she suggests embracing the

opportunity to run hard, set a personal record and improve performance for longer runs. The key to that strategy is proper pacing, she explained, suggesting the best approach is to use a negative split strategy, which requires breaking the race into thirds. “Run the first third slightly slower than goal race pace,” Brooks said in the article. “You’ll feel as if you’re holding back a bit, and that’s OK — you want to be able to push yourself over the final miles.”

Brooks said the middle 2 miles should be run at goal pace, then for the final stretch runners can gradually increase pace until hitting peak speed sustainable over the final minutes. Runners new to the 10K are less likely to have an idea of their ideal splits or goal times. Sean Fishpool of Runner’s World magazine wrote in an article that determining those figures is a matter of practice and math. “To give yourself a ballpark 10K target, see

how far you can run at a sustainable pace in 15 to 20 minutes,” Fishpool said in an article titled “How to run your perfect 10K,” published in January 2018. “Then measure this distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for your first 10K race.” Fishpool wrote that regular runners who haven’t attempted a 10K ought to be able to work up to that distance in a matter of four weeks. For those who already reach

16 to 20 miles a week in three or more runs, they should just gradually run more each week until the 10K is manageable and apply their regular times to the longer distance. For novices, it’s a different story. “If this is your first 10K, try and run evenly — a fast start will often mean a painful finish,” Fishpool wrote. “If you have a target of 60 minutes, you should aim to pass each kilometer marker at 6-minute intervals. If you feel great near the end, pick up the

pace and speed up.” Brooks also suggested using time before the race to find other runners who have similar speed goals and try to stick with them during the race. “The shorter the race, the faster the pace should be,” Brooks wrote. “Focus on the challenge of running as fast as possible as you can for 6.2 miles - which will be a challenge for even skilled marathoners.”


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Profile for Statesman Media

2019 Cap10k Race Guide  

2019 Cap10k Race Guide