Cap10K 2022 by Statesman Media

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Never Missed A Beat! The Statesman Cap10K applauds the performance of 27 runners who have participated in all 44 races since 1978. We’re honored to have them back for their 45th! Mark Adams

Art Lavalle

Doug Phelan

Gerre Boardman

Ken Lerner

Bradley Price

James Braddock

Don Lujan

David Ray

Jeﬀ Brower

Mike McShane

Leon Rosen

Fred Fuchs

Eddie Mixon

Charles Scheibe

Kenneth Hausmann

James Nance

Patrick Smith

Oscar B. Jackson, Jr.

Debbie Norman

Richard Wiggans

Danny Krause

Steve Parker

Bruce Wiland

Bruce Latour

Bill Pfaﬀ

Donnie Williamson

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Ready to lunge better, run better or just plain move better? From sports-related pain to back or joint pain, our orthopedic specialists can help keep you healthy and active. Find a specialist today at BSWHealth.com/Ortho.

Proud to be the Presenting Sponsor of the 45th Annual

Photography may include models or actors and may not represent actual patients. Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers or Baylor Scott & White Health. ©2022 Baylor Scott & White Health. 20-AUS-546356-Cap10KRunGd AM

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Welcome to the 45th Statesman Capitol 10,000, presented by Baylor Scott & White Health! It is a milestone year for the Cap10K, and we are so glad you’re joining us. This is the 45th running of this event, and what a 45 years it has been. A small race in 1978, we have since grown into the largest 10K in Texas and the sixth largest in the nation. We also hold a regular spot on the Big Rave 100 best races in America list and are Austin’s annual rite of Spring. This is earned each year from our staff and incredible cast of runners, our local music and businesses, and our annual beneficiary. Our goal is simple: showcase the best Austin has to offer. While we love our history, we also love growing and bringing in new members to the Cap10K family. With that, I want to welcome our 2022 beneficiary, The Mike & Sherry Project. Established in 2019, their mission is to provide accessible mental health care to individuals working in the Austin restaurant, bar, and hospitality industry. The Project was named for Mike Shefman and Sherry Greenberg, who are staples in the local food scene and have become an integral and invested part of the Austin community. With your support, they can flourish. Please consider a donation today. It is also my privilege to work with highly skilled and talented individuals, including our 2022 Cap10K race ambassadors, to produce a first-class expo, race, and finish-line festival. This year, we also offered our Saturday Sunrise Coffee House training and social runs. All this effort by the entire Cap10K team to make your 45th Cap10K live race a great one. We also want to shout out our sponsors who make the event possible. They bring the best of the running industry and Austin entrepreneurship directly to you. Literally, they’ll be set up in booths at the Cap10K Health & Fitness Expo for packet pick-up on April 8 or 9, and at the postrace Finish Line Festival on April 10. 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 Sunday, April 10.

Jeff Simecek Statesman Cap10K Race Director

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THANK YOU

AUSTIN FOR

CHEERS TO

45 YEARS CAP10K!

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Race Information PACKET PICK-UP & REGISTRATION Statesman Cap10K Health & Fitness Expo Location: Palmer Events Center, 900 Barton Springs Road, Exhibit Hall 2 Friday, April 8, 2022 from 12:00 p.m. to 7:00 p.m. Saturday, April 9, 2022 from 10 a.m. to 5:00 p.m. Visit cap10k.com/expo-packet-pick-up/ for parking information. PLEASE NOTE: There is no race day packet pick-up or registration.

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

family in a later corral, but they cannot move forward.

HOW TO GET TO THE RACE ON TIME

The assigned corral system is developed to allow for a safe start for every participant.

Ride your bike to the race. Visit our free convenient bike corral near the Long 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 the parking area by 2:00 p.m. on Sunday.

Runners with pets or baby joggers are prohibited from starting in corrals A or B regardless of the bib letter assigned. Course etiquette states that runners should stay and pass on the left and walkers should stay to the right when possible.

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 to the next available open corral to start.

Capital Metro Park & Ride ORANGETHEORY WARM-UP Please join us at 7:30 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!

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 11:00 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. Race bibs are printed with corral start time and letter. 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

Race Tip: Large parking areas south of the river are popular and can be very busy. Skip the line: There is a lot of free street parking north of the river and only a short walk to the start line on the Congress Avenue Bridge.

For public transportation travel plans on race day, visit capmetro.org/planner. 1-Day Local Pass: $2.50 Route info: (512) 474-1200

PARKING DOWNTOWN WHEELCHAIR-TIMED PARTICIPANT DIVISION All wheelchair participants are required to check in at 7:00 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. Additionally, all wheelchair participants must wear helmets and use a chair suitable for competition. Please see Cap10K.com for official wheelchair rules.

Free Parking locations on Sunday 4/10/22 TxDot Riverside Lots (118, 150 & 200 E. Riverside Dr.) and State of Texas 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. PAID Parking locations on Sunday 4/10/22 Palmer Events Center Garage (900 Barton Springs Rd.); City Hall Garage (100 Lavaca St.); One Texas Center Garage (505 Barton Springs Rd.); and Austin Convention Center Garage (201 East Second St.). INFORMATION continued on 8

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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 start line timing mat and records when you cross the finish line timing mat. This provides the actual time (chip time) that it takes you to complete the course. Log into your EnMotive runner profile to view race results, https://venturesendurance.enmotive.com/

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. EnPhoto.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 presented by Whataburger Drink plenty of water before, during and after the race. Water 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 to drink your water. Thousands of thirsty participants will be behind you waiting for their water turn. Please 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 Highly visible mile markers will be positioned at every mile and at the 5K halfway mark. Digital clocks are positioned at the start line, 5K (halfway point) and finish line to indicate your unofficial time. Clocks are set on gun time (8:00 a.m. start).

ON-COURSE ENTERTAINMENT Live entertainment on the race course is aimed to please. More than 6 musical bands and acts will be performing along the course on race day. For the full lineup, visit Race Info, Race Weekend at Cap10K.com.

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 hour 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 Race Info, Course Info & Amenities at Cap10K.com.

Race Tip: Choosing an accurate pace will enhance your race experience and your fellow participants will thank you for it, too.

MEDICAL EMERGENCIES Space is provided on the back of your race bib to allow you to indicate any significant medical issues you may have. Please fill it out before the race. This will help us help you should the need arise. Providing this information is intended to assist the medical team in identifying participants with special medical needs. The individual participant is responsible for consulting their physician about any medical conditions, how to manage them and how they affect the participant’s ability to participate. Medical staff will be ready to assist you at any time. Medical support staff, portable toilets and communications personnel will be positioned at the start line, along the course and at the finish line. ONLY those participants who require medical assistance will be allowed access to the medical tent at the finish line. EMTs on bicycles, motorcycles, and ATV’s will patrol the course.

RULES FOR SAFETY ENFORCED For safety reasons, please adhere to the following prohibitions: 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 allowed in Corrals A & B regardless of the owner’s corral assignment. Austin Police will remove any animal displaying aggressive behavior immediately from the corral with their owner. Baby Joggers are permitted. For the safety of children and other participants, parents pushing baby joggers are STRONGLY ENCOURAGED to start with Corrals E&F Family Area. Baby joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials.

Race Tip: Course etiquette states runners should stay and pass on the left and walkers should stay to the right when possible. INFORMATION continued on 10

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CHILDREN UNDER THE AGE OF 12 Children under the age of 12 should not run alone. Each child under 12 should be supervised by a parent or guardian who is participating with the child. Have a specific meeting point at the finish line area picked out ahead of time should parent or child become separated during the race. Be sure everyone — especially children — have important contact and medical information filled out on the back of the race bib number.

Race Tip: Parents, all volunteers will be wearing white and 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.

Race Tip: Because no one will be allowed to stop or wait in the finish corral, choose a meeting place for friends and family within the Finish Line Festival. Participants stopping in the finish corral will be guided to exits.

ENPHOTO.COM EVENT PHOTOGRAPHER FINISHERS’ MEDALS All finishers will receive a commemorative medal. The finisher’s medal is only available to participants who are wearing a race bib number and cross the finish line at Vic Mathias Shores. Only after participants cross the finish line and exit the water station corral will the finisher’s medal be awarded. Commemorate your finish with a photo from EnPhoto at one of our six finisher backdrops. Don’t forget to order your personalized finisher tab for the back of your medal with your name and official finish time. For info on personalizing your finisher’s medal, visit Cap10K Store at Cap10K.com.

FINAL RACE PREPARATION Hydrate before, during and after race; plan your commute and parking (bike or bus alternatives available); arrive early to avoid traffic congestion; complete participant medical and contact info on back of race bib number; pin race number on FRONT of T-shirt; do not remove timing tag from race bib (B-Tag); line up in correct start corral; choose a finish line meeting spot; if weather is cold, layers are best. Average race-day temperature high 77.2 °F and low 53.8 °F. Bring your mobile phone and money for the Finish Line Festival food trailers, vendors and photo opportunities.

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 (A-E, F-J, K-O, P-T, & U-Z) 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 (wearing white and orange shirts) or go to the medical tent adjacent to the finish corral (look for Red Cross sign) where EMTs can assist you.

Information tent. If you have questions about a lost item following race day, please contact the Cap10K office at cap10K@statesman.com.

Race Tip: Order the personalized finisher tab for the back of your finisher’s medal and you’ll never forget your time!

THE ‘DILLO DEN hosted by Austin Runners Club The ‘Dillo Den at the Cap10K Finish Line Festival, is the perfect setting to celebrate your race achievements after the race. Skip the lines and retreat into a reserved space along the shores of Lady Bird Lake to relax and recharge in style. Guests* will enjoy a private tented area with catered food, private bar, coffee station, gift bag, private restrooms, special partner activations and much more. (*add’l ticket required for entry)

LOST & FOUND In the event that you lose an item during the race, please check the Lost & Found/Information tent in the Finish Line Festival. Clothing left at the start line or along the course is considered discarded and will be either donated to a local charity or disposed of. Non-clothing items (car keys, eyewear, credit cards/IDs, phones) are typically reclaimed and brought to the Lost & Found/

Capture the excitement of the Statesman Capitol 10,000! Take a few seconds to be photographed at various locations around the course. Photos are FREE to view, download, and share. Log into your EnMotive runner profile to view race photos, https://venturesendurance.enmotive.com/.

CAP10K COSTUME CONTEST

presented by Academy Sports + Outdoors The annual costume contest has gone social! Photo submissions 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, Austin Rocks, Let the Good Times Roll, Armadillo, The Star Spangled Banner, Sock Hop, and Best of Show. For official contest category descriptions and rules, visit Race Info, Costume Contest at Cap10K.com.

QUEST DIAGNOSTICS RACE RESULTS 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. Log into your EnMotive runner profile to view personal race results and view photos, https://venturesendurance.enmotive.com/. The results look-up tent is located in the Finish Line Festival. Look for our new race results area under the Quest Diagnostics tents.

Race Tip: Use your smartphone to scan the qrcode on the front of your bib to jump to EnMotive where you can log into your runner profile and see your complete results. INFORMATION continued on 12

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CAP10K COCKTAIL CORNER presented by Tito’s Handmade Vodka Toast to your successful run in the newly expanded Cap10K Cocktail Corner and Beer Garden. This year, it includes the Tito’s Handmade Vodka bar featuring a specialty “green-juice” cocktail in collaboration with Austin’s own JuiceLand. The Beer Garden will feature Michelob UlLTRA. Alcohol is available on a first-come, first-served basis, not guaranteed, and will only be served to participants who are 21 years of age or older.

TEXAS-SIZED PHOTO FRAME presented by Academy Sports + Outdoors Stop by the ever-popular over-sized photo frame to have your photos made with our Dash the Dillo mascots.

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

MASSAGE TENT powered by Austin Massage Company 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 in quantity, available on a first-come, first-served basis, and not guaranteed.

AUTHENTIC AUSTIN FOOD TRUCKS Plan on slipping a little spending money into your gear for a delicious taste of Austin’s foodtruck flavor: La Fantabulous Taqueria, Malone Specialty Coffee, Saigon le Vendeur, Sweet Frida Italian Ice, and Four Brothers Venezuelan Kitchen trucks.

Race Tip: Stash a little cash or a credit card in that little hip pocket on your race shorts for food truck orders.

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

Champion Awards Presentation: Overall, Masters, Wheelchair and King & Queen of the Hill winners. The top three overall male and female winners presented checks for 1st place $1,500, 2nd place $800 and 3rd place $200. Location: Finish line Winner’s Circle arena 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 Winner’s Circle arena at approximately 10:15 a.m.

DRONIE STATION DO NOT miss the opportunity to capture your Cap10K victory with a dronie — a selfie taken by a drone. Gather your nearest and dearest running buddies and family for a group dronie, which will be emailed to you after the race. Please share it on social media! This free activation area is located in the center of the Finish Line Festival. Look for the dronie feather flags to point you in the right direction.

AWARDS PRESENTATION

OFFICIAL CAP10K MERCHANDISE provided by Always Advancing Be sure to visit the Always Advancing booth in the Finish Line Festival to purchase your finisher’s swag.

WINNER’S CIRCLE presented by Thomas J Henry Law The Winners’ Circle (WC), is the premier postrace mix zone that celebrates the top three men’s and women’s runners as well as all of our incredible Statesman Cap10K finishers. Top runners will take their rightful place on the podium and, for the first time in the race’s historic 44 years, receive winner’s checks from our sponsor and the executive race team. Following the awards ceremony, all Statesman Cap10K finishers will file in to celebrate their own race achievements on the official sponsor podium in the WC.

The top three participants in each age group will RECEIVE THEIR AWARDS BY 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, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90-94, 95 & over.

CAPKIDS ZONE The 2022 CapKids Zone is Bigger, Better, Funner. This year’s kids-focused area at the Finish Line Festival features amazing inflatable obstacle courses and Sweet Frida Italian Ice.

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‘I’ve seen it everywhere’ Artist of original Dash the ‘Dillo watches his mascot flourish in Austin running culture

by Savannah Howe

t was 1978, the first year of the annual Capitol 10K race in Austin. The entry fee was $3 ($45 for adults in 2022) and approximately 800 runners (over 25,000 people registered for the run in 2020) were expected to tackle the 10,000-meter trek on the Lady Bird Lake Hike and Bike Trail.

Before the event was set to kick off on March 12, Ben Sargent, Pulitzer-Prize-winning editorial cartoonist at the time working for the Austin American-Statesman, was tasked with creating the mascot that would represent the Cap10K for decades to come. Drumming up mascots wasn’t in Sargent’s repertoire. He was originally a reporter himself but, after three years of what he cheekily referred to as mediocre reporting, realized his talents were more on the artistic side—political cartoons, to be exact. He joined the Statesman as a staff cartoonist in 1974, and was there for 35 years until his retirement in 2009. Sargent’s switch to being a cartoonist “just kind of happened.” His colleagues often asked him to make drawings to accompany their works in the paper. “I started doing drawings on the side for the Statesman but I left there to work for the Wire service as a reporter, and kept on doing the drawings on the side,” Sargent recalled. “After a couple of years, [the Statesman] asked if I wanted to come back over there and draw fulltime. I was kind of a mediocre reporter, so I thought, ‘well, I’ll give this a shot.’” Soon the cartoonist was responsible for all of the paper’s editorial cartoons as the only artist on staff. Retta Kelley and Linda Anthony played an important role in bringing a 10K race to Austin, Sargent said, after experiencing the Peachtree 10k in Atlanta. The Statesman wanted a mascot to put on its print materials, and turned to the Sargent for help. After all these years, he can’t remember if it was him or Retta and Linda who came up with the armadillo as the Cap10k mascot, Sargent confessed. The design, however, was all him.

“Somebody decided that it would be the ‘most Austin’ symbol to come up with, because that was certainly not long after the days of the Armadillo World Headquarters,” he said. “The armadillo was, and still is to some degree, considered a symbol of Austin.” Sargent can still remember his first rough drawing of Dash the ‘Dillo, the 10k’s beloved mascot: rough-drawn with blue pencil and brushed with rapidograph pen, the armadillo was clad in running shoes, shorts and sunglasses, dashing out the front door of the Capitol.

While the Capitol background was removed from SarSargent, now retired from the Amerigent’s origcan-Statesman, runs his family’s secinal conond-generation letterpress shop, Sargent cept—”too busy,” he said— Brothers Printers, in South Austin. Dash the ‘Dillo became an icon of Austin running culture, and every time Sargent stumbles into his creation in the wild, he gets a little jolt of surprise. In fact, the cartoonist was once coming out of a hotel in San Diego and saw a guy running down the street with a Cap 10k shirt on, featuring none other than Sargent’s armadillo. The 10k has used other versions of Dash throughout the years, incorporating work from other artists, but three years ago, Sargent’s original armadillo concept made its return. “I’ve seen it everywhere,” the cartoonist laughed. “I think it’s maybe the most reproduced cartoon character I’ve ever done. I’ve seen it on everything from little pins to being painted huge in the street. [Cap 10k] has always been a great success, and I’m really proud that my armadillo has been part of that. ” Now retired from the Statesman, Sargent runs his family’s second-generation letterpress printing shop in south Austin, Sargent Brothers Printing; he uses a 116-year-old letterpress to create custom orders such as wedding invitations using old-fashioned printing methods. Sargent also enjoys chairing the Austin Steam Train Association, and volunteering as a conductor and brakeman. In the rest of his free time, he still does a little bit of cartooning for the Texas Observer—but no plans to create another culture-establishing armadillo. That was a once-in-a-lifetime work of art.

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Make Strides to Better Health Get mentally healthy by improving your physical health

Providers at Baylor Scott & White Health give tips to get you ready for the Cap10k. You can visit these experts at a Baylor Scott & White Health location.

e all need a mental break. There are many factors creating stress in our lives, but a few small changes in your physical health can boost your mental wellbeing. “Exercise is an integral part of improving mental health as it is a natural way to release the ’feel good‘ chemicals in the brain,” said Lindsay Vogel, a psychotherapist at Baylor Scott & White Health. “These chemicals help create feelings of happiness, focus and motivation.” Movement is important to a balanced lifestyle. Exercise can reduce anxiety, improve sleep, and even lower your risk of heart disease and certain cancers, as well as promote cognitive benefits. “An exercise routine is a great way to create time and space for yourself, and a healthy way to cope with day-to-day stressors,” said Vogel. “Activities like running or walking allow you to connect brain to body.” Races like the Cap10K are a great way to start or continue a healthy lifestyle.

ips from Baylor Scott & White Health

Make movement a priority. Start with simply moving more – take conference calls while pacing around your house, spend evenings playing outside with your kids or pets, listen to a podcast while cleaning a

room. Just get moving.

500 miles.

“It’s more important now than ever to emphasize the effect healthy lifestyle habits can have on our overall heart health,” said Richard Stoebner, MD, a cardiologist on the medical staff of Baylor Scott & White Medical Center – Austin.

Take note of pain. If you have pain, don’t try to run through it; instead, get evaluated by a medical professional soon after the injury, recommends Brandon Solemsaas, DC, a chiropractor at Baylor Scott & White Health. “That’s important to ensure that you don’t have a stress fracture or bone stress injury that could sideline your running,” he said.

Get motivated. Positive peer influence can make a difference in achieving your goals. “Find a buddy,” recommended Andrew Bruyn, MD, a podiatrist on the medical staff at Baylor Scott & White Medical Center – Austin. “Running partners are great for motivation and accountability, and generally improve the entire experience.” Give yourself time and variety. “Avoid big runs on consecutive days; give your body 24 hours to recover,” said J. Albert Diaz, MD, an orthopedic surgeon on the medical staff at Baylor Scott & White Medical Center - Austin. He also suggests varying the intensity and duration of your run or walk and recommends cross training with lower impact exercise like spinning or elliptical. Think about your feet. Whether you are walking or running, your shoes and your surface are quite literally where the rubber meets the road, so choose wisely. “You may need to break in some shoes, so timing a replacement pair can be important,” said Dr. Bruyn. Replace your shoes every 300-

Don’t forget the sun. Outdoor runners are exposed to UV rays, and it is important to protect your skin when running. “I recommend covering up with UV protective hats, clothing, and sunglasses,” said Rachel McAndrew, MD, a dermatologist at Baylor Scott & White Health. When applying sunscreen, look for something that has SPF of at least 30, but ideally SPF 50+. Communicate with your team. Medical professionals are as dedicated to keeping their patients well as they are in helping heal them when they are sick. Ask your medical provider about a routine that works for you. Then, get moving! Enjoy the Cap10K race and keep moving to stay well. For more information about Baylor Scott & White Health, please visit MyBSWHealth.com or downl o a d t h e M y B SW H e a l t h a p p.

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April 8-9: Visit booth #8 at the Health & Wellness Expo for your chance to win prizes and to learn how getting tested can be part of a healthy life. April 10: Head to the Quest Diagnostics Race Results tent after you cross the ﬁnish line to check your Cap10k race time.

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Meet the Big Mouth of the Cap10K by Savannah Howe

he streets of Austin will soon be bustling with activity as thousands of people gather to run the streets of the Lone Star State’s capital city. On the 45th-annual Cap10K run, Austin will be brimming with countless athletes, vendors and spectators—and one Big Mouth. Logan Delaware is founder and operator of Big Mouth Announcing, and the voice behind the Cap10K. Being an announcer for large-scale events requires a lot of equipment and effort, but for Delaware, loving to talk was a good start. “There’s no playbook on how to do this,” Delaware said. “... Nobody says in high school that their career choice is to be an emcee.” An avid runner and race participant himself, Delaware started working for a timing and announcing company when he moved to Austin. When the owner needed Delaware to hop onto a mic, stepping in came naturally for the self-proclaimed talker. “... [The owner] said, ‘I’ll be right back,’ but he didn’t come back,” Delaware recalled. “He got distracted doing something else. So for three hours, I read that race program cover to cover for everybody.” The announcer was working in the European travel industry in his early 30s before his career change. Delaware, now 50, lived in Austin for 20 years, where he built up Big Mouth Announcing. At one point, he was working full-time at an IT job and would travel all over Texas in a pop-up camper to work events on the weekends, but emceeing large-scale events like the Cap10K soon became his full-time endeavor. “I still say today that if there’s a paycheck and a microphone involved, I’m there,” Delaware laughed.

Delaware says that a lot more work goes into announcing and controlling sound for an event like Cap10K than people may realize. At the Austin running event, for example, Delaware and his team usually arrive by 3 or 4 a.m. to begin setup. After a couple hours to set up and sound-check the equipment, giving good morning welcomes to the crowds and introducing special speakers, Delaware starts hyping up the guests. The stakes are high in the moments before the Cap10K starts; the announcer has had fairly good luck dodging Murphy’s law in his two decades of announcing, although he hasn’t made it by without at least one technical fiasco and a few torrential downpours literally raining on the parade. “The hardest part is the last like 15 minutes before start time, because anything can go wrong,” Delaware said, “and if it does go wrong, you better know what you’re doing.” After counting down to the start of the race and sending off a few waves of runners, Delaware hops on his bicycle to get to the finish line just a few moments before the runners, which is where the excitement really begins for the announcer. The fastest outliers will arrive first, and are easy to announce (the runners cross a timing mat about 50 yards before the finish that reads their bib number so Delaware can know their name, race time, age, etc., and read it into the microphone) but then runners are crossing the finish line in hordes. “It’s nuts,” Delaware explained. “You have thousands and thousands of people coming at you. … It’s great and easy for the first five to 10 minutes, then after that you have hundreds of people hitting that timing mat all within five seconds of each other.” Because the names are scrolling by far too fast for Delaware to keep up with announcing, he starts interacting with the crowd: thanking volunteers, sharing

post-race party details, and occasionally catching a name on his monitor from the timing mat to blurt out. Delaware is at the mic until the very last runner crosses the finish line; after waiting for the last runner and tearing down equipment, he can finally call it a day by mid- to late-afternoon. Despite the stresses, Delaware loves what he does, and feels he has the always-positive attitude it takes to be successful at being the voice of large-scale events. When he arrives at Cap10K in April, Delaware will be doing three things: keeping a positive attitude, drinking coffee and having fun. “You gotta be able to roll with the punches,” he said. “You gotta be able to roll with change on the fly, because at almost every event something’s going to change at the last minute, and you’ve got to be able to not get frustrated by it. It’s my job to relay information, and I have to do it clearly and precisely, but I can’t be monotone, you know, I have to be funny about it. … You’re also going to be the bad guy sometimes, because you have to tell people that the event is running late or something, and no one wants to hear that.” Before COVID, he was at the microphone of over 100 events each year all across the country, but has slowed down since the

pandemic and moving to Massachusetts to be near his family. He keeps coming back to Cap10K, though, because he loves to see people smile at the finish line. Sometimes they’re smiling at something Delaware has said, but usually they’re celebrating something huge that they’ve accomplished for themselves, whether it be for their health, a mental challenge or just pure enjoyment. “They have that smile on their face and to me that’s just so pure,” Delaware said. “That’s not manufactured. That’s not something you can buy on Amazon. That’s something that’s happening today, that happened 400 years ago. People finishing something … and having that moment of ‘hey, I did this, I’m proud of myself.’”

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Stay Hydrated With JuiceLand S

moothies and juices are a fantastic way to pack your body with hydration, nutrients and fuel for any workout, especially ahead of a run. As people flock to Austin for the annual Cap10k race, a good pair of running shoes and a top tier playlist shouldn’t be the only tools to power a run. JuiceLand, the Austin-based and local favorite juice, smoothie and wellness company, knows the importance of hydration well. With drinks to prepare runners for the race and aid quick recovery, the brand emphasizes the importance of raw ingredients. Pre-Race Fuel: Maintaining hydration as a runner is important for overall health and performance. What you drink helps regulate body temperature, creates energy for the body and even cushions the body’s joints. Without adequate hydration, athletes are more prone to injury and a lack-luster recovery that leaves one feeling burnt out and overly exhausted. Because what is put into the body is what fuels it, it’s imperative athletes choose a pre-workout hydration that embodies vitality. For example, the Beet Street is back in rotation at JuiceLand. Cold-pressed and raw, this fresh juice serves a healthy dose of beets that can help to oxygenate blood and improve athletic performance as well as recovery all at once. Raw “live” ingredients, especially beets, are also a good source of nitrates, potassium, and folates needed for pre-workout. These help eliminate a runner’s worst enemy: cramping. The Beet Street is also loaded with antioxidants and supports a healthy immune system which enhances bounce back for after race recovery and beyond. Beet forward, with hints of cucumber, ginger, and fennel, this pre-race hydration method puts the pep in a runner’s step and has the perfect combination of ingredients needed to prepare anyone for the race ahead. Replenish & Recovery: Amino acids are the repairing and replenishing ingredients needed post-workout or post-run. These vital building blocks are required to build a body’s new muscle tissue and repair itself where needed. Rather than sitting down with a huge plate to fill an empty stomach, the healthier alternative is a protein rich smoothie–especially one that is plant based. A protein smoothie, like the Originator, builds muscles and hydrates with natural plant power. Famous for being the founder and CEO of JuiceLand, Matt Shook’s, first-ever smoothie special, the Orig-

inator remains a fan favorite for post-workout recovery. Runners who are peanut butter lovers will also taste the fresh zing of apples, berries and bananas. Loaded with superfoods, antioxidants and the protein needed to recover after a long run, the Originator tastes like a PB&J in a cup without the added sugar or heaviness of a large meal, leading to quicker recovery. Other ways to increase protein to any runner’s recovery smoothie is by adding plant-based ingredients such as hemp seed, brown rice protein, pea protein or almonds. This simple addition packs the smoothie with those amino acids, healthy fats and anti-inflammatory enhancements in the most natural way possible and without compromising taste. The most important take away isn’t the flavors a runner chooses to hydrate or recover with, but rather how the juice or smoothie is made. JuiceLand prioritizes “live” or active ingredients–defined by whether or not the ingredient itself is biologically active and produced by nature. Unlike other raw juices on the market, JuiceLand products like the Beet Street are created using an incredible cold-press machine to squeeze every last drop of raw, enzyme-rich liquid goodness from fresh produce in a way that retains the highest nutritional integrity. The juice is never heated, frazzled, or stored for long periods of time either ensuring the nutrients you drink are straight from the vine and not processed. Freshly squeezed juice, whether raw or blended into a smoothie, “live” ingredients provide the body with more vitamins, minerals and other nutritional compounds. True nourishment comes in the form of the best ingredients, a healthy environment and a vibrant community–the perfect combination for an Austin Cap10k runner both pre-and-post race.

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Quest Diagnostics Race Results

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Food Trucks

Beer Garden

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AUSTIN AMERICANSTATESMAN

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Parking Locations 1. City meter parking on Sundays (Free) 2. City Hall, 100 Lavaca Street ($) 3. Palmer Events Center, 900 Barton Springs Road ($) 4. One Texas Center, 505 Barton Springs Road ($) 5. Texas Dept. of Trans., 118 East Riverside Drive (Free) 6. Texas Dept. of Trans., 150 East Riverside Drive (Free) 7. Texas Dept. of Trans., 200 East Riverside Drive (Free) 8. State Garage N, 300 San Antonio Street (Free) Capital Metro Park & Ride Public transportation travel plan on race day, visit Capital Metro at capmetro.org/planner 1-Day Local Pass ($2.50), Route info (512) 474-1200

Starting Corrals & Times

Race Ready?

7:30 A.M. Wheelchair

8:40 A.M.

8:00 A.M. Elite

8:40 A.M.

8:00 A.M.

8:10 A.M.

8:20 A.M.

8:30 A.M.

Organize parking plan before race morning and consider rideshare or bicycle options.

2022 Pin race bib number to the front of your shirt and smile for race photographers.

Share your #Cap10K experience or check race results & coverage at Cap10K.com Plan your friends and family post race reunion area location in advance. Race snacks are provided but have some cash on hand for local food trucks or exhibitors.

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Entertainment on the Course

Lesly Reynaga

Connally HS Band

Audioroad Austin Thaalam Percussion

Mariachi Clasico - Austin

World Gone Mad

DrumforGood! Austin

Little Green Bunnies

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The Mike and Sherry Project connects restaurant workers to mental health care T

he COVID-19 pandemic changed daily life in a million little ways -- it altered the way we ate and exercised, the way we schooled our children and the way we vacationed, the way we thought about our health and our time. It put everything into sharp relief; problems that had always been there seemed even more important. Taking care of one’s mental health became more crucial than ever. But mental health care is often only available to those who can afford it. Fortunately, the Mike & Sherry Project (MSP), established in 2019 by Suerte owner Sam Hellman-Mass and named after Austin fine-dining mainstays Mike Shefman and Sherry Greenberg, was there to help. MSP’s mission is to provide accessible mental health care to folks working in the Austin restaurant, bar and hospitality business. The Project is also the beneficiary of the 2022 Statesman Capitol 10k, which takes place April 10, 2022. Former Cap10k beneficiaries include SafePlace, the Trail Foundation, Meals on Wheels of Central Texas and many others. Working in a partnership with the non-profit psychotherapy organization Capital Area Counseling, which offers income-based counseling on

a sliding scale, the Mike & Sherry Project has established a flat fee per appointment for employees of member restaurants. Then the pandemic hit in 2020; as dining rooms closed in Austin and restaurant staff were laid off or furloughed, the need for such services became more acute. Hellman-Mass had known Shefman and Greenberg for roughly a decade when came up with the idea for such a fund for restaurant and hospitality workers. The two diners had become friends with Hellman-Mass when he was a sous chef at Barley Swine in 2013. “It became our home and the kids working there, our family,” Shefman and Greenberg said in a testimonial. “We watched (Sam) in the kitchen, learning, and growing and endearing himself to us along the way.” When Hellman-Mass started Suerte in 2017, Shefman and Greenberg followed along as devout customers. A few years later, a conversation between Hellman-Mass and Shefman about mental health and wellness got them thinking about the need for such care among those in the hospitality industry. As the project grew, Hellman-Mass assembled an advisory team that

Michael Shefman and Sherry Greenberg with Mike & Sherry Project co-founder Sam Hellman-Mass. included Jerry Webberman of Jackson Walker LLP, Valerie Granoff, Matt Luckie, Sarah Macintosh, Kathleen Lucente of Red Fan Communications and Jaime Telfeyan and Doc Davis of Capital Area Counseling. More restaurants began participating; in 2020, the organization was able to announce that 18 restau-

rants were participating -- that number is now up past 40. By 2021, participating workers made more than 2,100 appointments. As it’s looking more and more as if 2022 isn’t going to be terribly different, the need for an organization such as the Mike & Sherry Project is on-going — they help friends you haven’t yet met.

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38S | THURSDAY, MARCH 31, 2022 | AUSTIN AMERICAN-STATESMAN

‘Just the right moment’ This year’s Cap10K is race, artistic debut for cover art contest winner by Savannah Howe

Ellen Stobaugh, 45th Cap10K poster contest winner photographed at home with her winning poster artwork.

or Austin resident Ellen Stobaugh, art has always been second-nature. Now she gets to share her talents with thousands of area

runners and 10K spectators, after her artwork was selected for the cover of the Austin Cap10K race guide this year. Stobaugh, a former elementary

ART continued on 40

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ART continued from 38

art education teacher, current stay-at-home mom to her son and an avid runner herself, was searching for her daily drawing prompt when an email from Cap10K about the cover art contest popped up in her inbox “at just the right moment.” “I love to paint,” Stobaugh said. “I do oil paints, acrylic and watercolor. I do a commission here and there, and I’m also learning about digital illustration, which I’m really interested in. I hope to one day illustrate my own picture book. … That’s kind of where my poster design came from, it has a playful illustrative quality to it.” Stobaugh’s winning artwork features the Capitol building, a sentimental caption of “we missed you so much” and, of course, a cameo of the run’s mascot, ‘Dillo the Armadillo. The Cap10K cover art contest was more than just a creative competition for the lifelong Austin

PROUDLY

area native. Stobaugh, a competitive distance runner in high school and college, saw winning the contest as a sign to kickstart her running regimen again after taking a couple years off for motherhood. “I was doing some half-marathons and I ran a marathon,” Stobaugh recalled, “and then I had my kiddo and hadn’t ran in a long time. I was trying to gradually get back into it. But then the email popped up. I try to draw every day, so I was looking for a prompt.” The cover art victory was sweet, but finally hitting the pavement as a Cap10K participant will be even sweeter. Running the Cap10K has been a hope of Stobaugh’s for years. One year that she entered, the race was canceled due to bad weather conditions. The next, she was postpartum and out of training practice. The next time, the parade was rained on again— this time metaphorically—when pandemic cancellations wiped out marathons across the country.

“I’m excited to finally get to run it,” Stobaugh said. Stobaugh is a graduate of the Bastrop Independent School District and University of Texas at Austin. She lives in Austin now with her husband and son, but grew up in rural Texas with very creative parents, “so there was always a surplus of art supplies and ideas.” Some of her earliest art memories, she said, are owed to her parents who share the same artistic flair. After years of art lessons and babysitting, Stobaugh decided to combine her love of kids and her love of art into her career of elementary art education and, eventually, her illustrated children’s book that will help teach art concepts to kids. Stobaugh is currently accepting art commissions and freelance opportunities, and is developing a living portfolio of digital artwork. Her portfolio can be viewed at https:// stobaughellen.myportfolio.com/ or on Instagram at the handle @e.stobaugh_illustration.

Since 2007, Austin has been home for us. Our very first farm was here in town — on a small piece of land with only 20 Rhode Island Red hens. Though our business and crew have grown over the years, we continue to keep our hometown community in our hearts as one of our most valued stakeholders.

AUSTIN since 2007

BRINGING ETHICALLY PRODUCED FOOD TO THE TABLE

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Make sure you stretch and warm up by Orangetheory’s Chantelle Jennings, Anna Gehrke and Jenifer Potvin

3 Chantelle Jennings (Area Director of Fitness, Texas)

.2.1... They’re off and racing. Oh wait? What should they have done first? You guessed it! Warm up and stretch. As athletes, we train for races. We are preparing the body, the lungs, the heart and our mental state for the work we are about to do. To perform our best, we must train and be prepared. Part of being prepared for the day of the race is to ready the body and mind to embrace the discomfort of getting through the distance. Ways to be successful the day of is to get plenty of sleep, be hydrated, and stretch. Let’s dig into why we want to stretch. So many good things come from stretching. First, it increases blood flow. Internal body temperature rises, sweating is promoted, which helps cool the body during exercise. Mental activity improves, leading to a more focused and beneficial workout. In addition, stretching increases flexibility and range of motion. Being more flexible can make it easier to move and exercise correctly. Stretching in the proper way will loosen your muscles and tendons. This can help reduce the potential for injury.

Anna Gehrke (Regional Fitness and Retention Manager)

Jenifer Potvin (Regional Fitness and Retention Manager)

Stretching prior to a race can improve performance. Tight hip flexors, for example, will not allow you to extend to a full stride while sprinting, thus inhibiting performance. Flexibility enhances movement and mobility for the athlete. There are several different types of stretching and all have different benefits for different situations. What type of stretching is best prior to exercise?? Most, if not all, professionals in the health and fitness industry will typically recommend dynamic stretching. Dynamic stretching involves actively moving the body to stretch out certain muscle groups to their full range of motion. It also allows the body to naturally warm up by raising the heart rate, accelerating blood and oxygen flow throughout the body and to the necessary muscle groups that are about to be worked, and activating that connection of mind to body before exercise. Examples of dynamic stretches include standing trunk twists, power skips in place or from point A to point

B, arm swings or circles, and side shuffling. All of which can also be used prior to a race such as the Cap10k. These movements help activate your core muscles, upper and lower body muscles, and hip flexors before taking off full speed ahead. A type of stretching that is not encouraged prior to racing is static stretching. Probably the most common or recognizable form of stretching. This involves staying in place and holding a particular stretch for a designated amount of time. It takes the body longer to warm up through this type of stretching and doesn’t promote as high of a mind to body connection that dynamic stretching invites. In fact, static stretching is encouraged after exercise more than anything. Just like when you start your car, drive to your destination, and turn your car off, it takes a while for the engine to cool down. The same can be said about your body. Dynamic stretching is like starting your car and getting ready to drive. As all the gears, axles, and other parts work together to get your car going, that’s like your body warming up to get ready for exercise. It doesn’t have to take too long, but it’s just enough to set you up for optimal performance and results during exercise. After exercising is the time to cool the body down thorough static stretching, allowing the mind and body to relax, the muscles to cool down, heart rate to decrease, and blood and oxygen to decelerate throughout the body. Examples of static stretching include a standing quad stretch by pulling your heel to your glute, cobra stretch to release tension in your core, and a standing toe reach which will help stretch out your hamstrings and lower back. So, whether you’re a first-time runner or looking to get a new personal record at the Cap10K, your best move on race day will be to start out with a great active, dynamic stretch. Getting your body revved up will help pump up your heart and mindset, setting you up for success, whatever that looks like to you. A great warm up stretch pre-race may look like: 30 seconds of alternating knee hugs: while sitting or standing, bring one knee close to the chest and give a good squeeze. Remember, don’t hold too long otherwise

it becomes a static stretch. Keep those muscles moving! 30 seconds of arm circles, switching directions halfway through: running is a full body sport, don’t forget that upper body! 30 seconds of up-downs: while standing, reach down toward your toes (feel those hamstrings wake up!), reach up to the sky, and repeat. 30 seconds of leg swings: while holding onto something sturdy if necessary, swing one leg in front then back like kicking a soccer ball, then switch legs. You can also try side-to-side swings, kicking in front of your standing leg left to right, to open up your hips. 30 seconds of bunny hops or jumping jacks: get your heart rate up, wake up your calves and ankles, and pump yourself up for a great race! Repeat this routine 2-3 times while you’re waiting for the race to start. YOU DID IT! You crossed the finish line feeling like an Olympic athlete (and maybe like you have wet noodles for legs) and are ready to celebrate - but wait! Don’t forget to hydrate slowly and cool down with a short walk and some static stretches. You should feel proud, and tired, but getting in that post-run stretch should be top priority to avoid too much delayed onset soreness. Once you’ve given those legs some love, make sure to give yourself a pat on the back as well, you earned it!

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YOUR NEXT RUNNING ADVENTURE AWAITS...

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A Q&A Session With a Couple of All-Year Runners M

ore than 25 runners have run each of the Statesman Cap10K races since 1978. With this year being the 45th year of the race, we thought it would be great to talk to two of our All-Year group, Mike McShane and Debbie Norman, and asked them to share their thoughts about the race.

Mike McShane Q: What caused you to run the first race back in 1978?

training and all the excitement on race day.

marathons, many half marathons and lost count of the 10Ks.

A: An engineering colleague at Motorola told me he saw in the Austin American-Statesman newspaper that there was a new 10K run in Austin. I had only run at UT in the Air Force ROTC program. We had to run a mile in less than 7 minutes. He bet me a six-pack of beer that he could beat me. I took the bet and that started my Capitol 10K running.

Q: Why do you still run each race?

Q: What would you like someone who has never run the Cap10K to know?

Q: What do you love about the Cap10K race? A: My love of the Cap10K is

A: I run the Cap 10K each year because it is the best running event I have ever run. It is so much FUN! Q: Do you run or jog regularly or do you still have to train for a 6.2 mile/10K? A: Ever since the first Cap 10K, I have become an avid runner. I still run 5 or 6 days a week around my neighborhood. I have run and finished 23 full

A: The Cap 10K started me to listen to my body, watch my diet, make running a part of my every day activities. When people ask my about my fitness as I approach 80, I tell them the Cap 10K started it. I tell everyone to do something to help fitness. “Get out the front door and do something.”

Debbie Norman Q: What caused you to run the first race back in 1978?

Q: Why do you still run each race?

someone who has never run the Cap10K to know?

A: I thought the race sounded fun since it started at the Capitol and went through the center of Austin.

A: The 30 of us who have been fortunate enough to run all the Cap 10’s share a special bond that I don’t want to lose.

Q: What do you love about the Cap10K race?

Q: Do you run or jog regularly or do you still have to train for a 6.2 mile/10K?

A: If you have been thinking about doing the Cap 10k, I would say just do it. You will be so glad and feel a true sense of accomp lishment. It is for all skill levels whether you are young or old. It is THE race to enjoy in our beautiful city! Run with thousands of others who want to share a great experience together. I promise you will enjoy it!

A: I love all the people who come out for a great family friendly event to enjoy fitness and friendship.

A: At my age I don’t run or train for the race anymore. Q: What would you like

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48S | THURSDAY, MARCH 31, 2022 | AUSTIN AMERICAN-STATESMAN

Race Ambassador Pro Tips W

e asked five of our 2022 Statesman Cap10K race ambassadors for their top tips to make every race a success. Their answers provide some great advice in preparing for the 2022 CAP10K Race.

Cassandra Medrano

“

I’ve participated and run in over 100 races, including large elaborate ones and small but still significant ones. My three pro tips to make every race a success is to prepare, trust, and enjoy. You want to prepare all your race gear and fuel a day or two before the race. Dress according to the weather. I always set out my shorts, tank top, shoes, socks, cap, race bib, fuel (blocks, potatoes, salt, and peanut butter), and sunglasses. You can always add or remove items leading up to the big day.

Trust your training. You’ve worked hard up until this point and know and understand you can finish the race and finish strong. It’s completely okay to be nervous, but don’t stay in the space for long because your training has led you to the point of succeeding and accomplishing your goal. Enjoying yourself will allow any negativity to go away and will increase your relaxation and I’ve always heard that joy promotes heart and lung health. Remember, try your best and the good news is you can always train and there will always be a race to run. Keep going for it!”

Nina Jenzen

“

First: Arrive to the race 30 minutes before start time. That way you have enough time to go to the bathroom, stretch, and walk around the event.

Second: Make sure you wear clothing you are comfortable in and have run in beforehand. Third: Make sure all your bits and pieces have enough anti-chafe cream on to make it through the race.”

TIPS continued on 50

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50S | THURSDAY, MARCH 31, 2022 | AUSTIN AMERICAN-STATESMAN

TIPS continued from 48

Quentin Smith

“

Weeks leading up to a race: Don’t under eat. Cut back on the alcohol and consider taking an abstinence break for 1-2 weeks beforehand. Race day: Wake up earlier than you think you need to. If you’ve been sleeping well in the days leading up to the race, this extra lower-stress time in the morning is much more valuable to me than the afternoon/evening hours after a big race when I can lounge around. This also gives me plenty of time to stretch and warm up before I leave the house. Lastly, it’s nice having a movement in the privacy of your own home while you’re prepping, though these things can’t always be counted on : ) ”

Thien Nguyen

“

First: Hydrate, Hydrate, Hydrate — During the week of the race- I suggest carrying a BIG water bottle everywhere that week to remind yourself to drink lots of fluids. Second: Morning prep — Get up early, get your body acclimated to preparations (bathroom and breakfast) for that race morning, and get out on training runs about the same time as race start time. Third: Fuel — If using gels, caffeine, wafers, electrolytes during training ... for race day, determine when (ex. every hour?) or where (ex. every other mile?) to take fuel, have a plan for refueling.”

Julie Hamsa

“

The day before a race I hydrate really well - lots of water and electrolytes. All hydration for a race comes the day before, not during the race. The day of the race, I have my gear laid out and the parking plan already figured out - this allows me to sleep as long as I need without rushing around looking for things at the last minute. And of course, the most important tip, don’t forget to wear your lucky shirt! ”

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