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Race Guide

Sunday, April 8, 2018

BENEFITING


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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

MANY HAPPY RETURNS Since 1978, 30 special runners have participated in every Statesman Capitol 10,000. We’re honored to have them back for the 41st time.

Front row L-R: Oscar Jackson, Jr., Eddie Mixon, Bill Pfaff, Bill Bard, Richard Wiggans, Steve Parker, Mike McShane, Brad Price, Jeff Brower. Back row L-R: David Ray, Bruce Wiland, Leon Rosen, Mark Adams, Art LaValle, James Smith, Debbie Norman, Jim Braddock, Gerre Boardman, Wayne Huffman, Jim Nance, Don Lujan, Donnie Williamson, Charles Scheibe, Fred Fuchs, James Phelan, Kenneth Hausmann, Ken Lerner, Danny Krause. Not pictured: Patrick Smith, Bruce Latour.


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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

W elcome to the 41st Statesman Capitol 10,000, presented

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.

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. Despite its standing, the Cap10K remains a local race at heart and a true Austin original. From elite and costumed runners to local music, businesses and beneficiary, the race showcases the best of the River City. It’s my sincere privilege to lead a team of highly skilled and talented individuals who work diligently all year long to produce a firstclass expo, race and festival. Because we want our participants to have an exceptional experience, we take race requests and feedback seriously. This year, we’re very proud to issue finishers’ medals for the first time in the race’s history. Each runner or walker who crosses the finish line will receive a commemorative medal, which features Dash the ‘Dillo, the Statesman Cap10K mascot. As our race has grown, so has the number of sponsors who have found a home in the Cap10K family. Our sponsors bring the best of the running industry and Austin entrepreneurship directly to you. Be sure to stop by their booths at the Cap10K Health & Fitness Expo for packet pick-up on April 6 or 7 or at the post-race Finish Line Festival on April 8. Each year, the Cap10K selects a local nonprofit organization to be race beneficiary. For the second year, we look forward to contributing to Austin Parks Foundation’s efforts to ensure safe, beautiful and high-quality green spaces today and for generations to come. I’m also pleased that our race ambassador, Leo Manzano, a 2012 Olympic Silver Medalist in the 1,500 meters, is joining us again. 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 8. Have a great run!

Statesman Cap10K Race Director

Race Tip: Line up in your assigned corral early, corral 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.

PACKET PICK-UP & REGISTRATION Statesman Cap10K Health & Fitness Expo Location: Palmer Events Center, 900 Barton Springs Road, Exhibit Hall 2 Friday, April 6: 12:00 p.m. (noon) to 7:00 p.m. Saturday, April 7: 10:00 a.m. to 5:00 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 11:00 a.m. Course Closes

• • •

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

ORANGETHEORY WARM-UP Please join us at 7:00 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 7:00 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. In addition, all wheelchair participants must wear helmets and use a chair suitable for


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CAP 10K RACE GUIDE

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competition. Please see Cap10K.com for official wheelchair rules. PLEASE NOTE: Hand-cycles are not allowed. HOW TO GET TO THE RACE ON TIME 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 parking area by 2:00 p.m. on Sunday. Race Tip: Large parking

CAP 10K RACE GUIDE

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. 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 PARKING DOWNTOWN FREE Parking locations on Sunday 4/8/18 TxDot Riverside Lots (118, 150 & 200 E. Riverside Dr.) For all approved parking locations, visit Race

AUSTIN AMERICAN-STATESMAN

Weekend, Parking at Cap10K.com. City of Austin Parking Meters & Pay Stations are FREE on Sundays. 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. Sign up for Runner Tracking and get immediate personal results messaging under Race Results at Cap10K.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

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.

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

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


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CAP 10K RACE GUIDE

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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

Be KIND.

Seek SHADE.

FRIDAY, MAR 30, 2018

Empower Her NETWORK.

As the creative partner for the Cap10K, we are given a full-page ad in this program to tell

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you all about us. Instead, we’d like to tell you all about three fantastic nonprofits that we

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have the pleasure of working with daily. One has a mission to end HIV transmission in Austin by 2020. Another is dedicated to preventing skin cancer through education and by providing shade in public places. And the last empowers young girls and women in Texas and Kenya through education, skills training and a network of support. Pretty darn cool, huh? Go to their websites to learn more, and while you’re at it, get involved and donate!

ThePangeaNetwork.org ShakeWellCreative.com

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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 mile location and 5K point to

CAP 10K RACE GUIDE

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. 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).

AUSTIN AMERICAN-STATESMAN

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. 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 race. 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 will patrol the course. RULES FOR SAFETY ENFORCED

For safety reasons, please adhere to the following prohibitions: no hand-cycles, no bicycles, 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, but this is not encouraged. Leashed dogs are NOT allowed in Corrals A & B regardless of 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 Corral D Family Area. Baby joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials. 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 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.


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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. 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 raceday temperature high 77.2 °F and low 53.8 °F. Bring mobile phone and money for Finish Line Festival food trailers and vendors. 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 to finish corral (look for big Red Cross sign) where EMTs can assist you.

CAP 10K RACE GUIDE

Race Tip: Choose a meeting place for friends & family in the Finish Line Festival, no one will be allowed to stop or wait in the finish corral. Participants stopping in the finish corral will be guided to exits. FINISHERS’ MEDALS This is the first year in the race’s history that all finishers will receive a commemorative medal. The finisher’s medal is only available to participants who 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 will be awarded. Commemorate it with a photo from Marathon-Photos.com. Don’t forget to order your personalized finisher tab for the back your medal with your name and official finish time. For info on personalizing your finisher’s medal, visit Cap10K Store at Cap10K.com. Race Tip: Order the personalized finisher tab for the back of your finisher’s medal and you’ll never forget your time. 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. Many items left at the start line as well as on the course are gathered and brought to this location. If you have questions about a lost or found item following race day, please contact the Cap10K office at cap10K@statesman. com. Check our list of lost and found items online, visit Participants,

AUSTIN AMERICAN-STATESMAN

Lost & Found at Cap10K. com. Also, planning on a post-race meeting location ahead of time for you and your fellow participants or supporters is advisable.

finish times visit Race Results at Cap10K.com. The results look-up tent is in the Finish Line Festival. Watch for our new directional signage and feather flags!

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.

Race Tip: Sign up for Runner Tracking and get immediate personal results messaging from RunFar. Info under Race Results at Cap10K.com.

CAP10K COSTUME CONTEST This year’s costume contest has gone social! All contest submissions will be submitted and voted on via “Likes” on Statesman Cap10K’s official Facebook page, facebook.com/cap10k. Be sure to “Like” Statesman Cap10K on Facebook to vote and submit. Categories include: Spirit of Texas, Armadillo, 80’s Dance Party, We Roll in Style, Centipede, Wild in the Park, Everyday 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 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

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 as well as the Third Base Taco bar, serving handcrafted breakfast tacos. Alcohol will only be served to participants and spectators who are 21 years old and older. First come, first served. 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. 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 La Fantabulous Taqueria, Juice Austin, Gobble Gobble, Wanderlust Coffee, and Heros Gyros 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. AUTOGRAPH WALL Leave your mark on the race. Stop by the new area to record your favorite Cap10K moment (Ex: When the superhero in a tutu blew passed you!). You can put pen to wall to congratulate a loved one. It’s also a memorable backdrop for photos. PHOTO FRAME PHOTO

OPPORTUNITY Stop by the ever-popular 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. 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


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© 2017 Whatabrands LLC

P R O U D LY S U P P O R T S C A P 1 0 K A N D T H E A U S T I N P A R K S F O U N D AT I O N


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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. OFFICIAL CAP10K MERCHANDISE provided by Green Layer Be sure to visit the Greenlayer booth in the Finish Line Festival to purchase your finisher’s swag! AWARDS PRESENTATION Champion Awards Presentation: Overall, Masters, Wheelchair and King & Queen of the Hill winners Location: Finish line media tent at approximately

CAP 10K RACE GUIDE

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. 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, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79,

AUSTIN AMERICAN-STATESMAN

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. Join CLIF Kid for some twists and turns on their CLIF Kid Ride Zone! The CLIF Kid Ride Zone is an enclosed pump track that includes a variety of wooden features that help kids enhance their bike skills and have fun doing it! Bikes and helmets are provided and it is free for all! Come adventure with CLIF!

BABY JOGGER FAMILY STARTING AREA The Cap10K is happy to continue a great feature at this year’s start line for families participating with a baby jogger, The Family Baby Jogger 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, diaper changing tent, 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 “I Roll in Style” costume contest category for baby joggers.

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APRIL 6-8, 2018

Photo courtesy of Brick Oven

Cap10K’s Pasta Night Out features local restaurant partners offering special discounts to Cap10K participants. Enjoy pre-race Italian pasta and artisan pizza dinners or appetizers at a special discount. Simply present your race bib number at the time of purchase. For more information, visit http://bit.ly/PastaNightOut

*Offers and discounts vary between partners and are valid during normal business hours on Cap10K weekend.

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Cap10K funding supports Austin Park Foundation’s mission for second time Austinites love spending time outdoors, enjoying all the natural beauty and recreation the city offers. The Statesman Capitol 10,000, the largest 10K race in Texas, not only provides opportunity to exercise while enjoying the city’s splendor, but for the second year in a row, this charitable contest will provide essential funding to support Austin’s parks. “Austin Parks Foundation is thrilled to be the beneficiary of the 41st Annual Statesman Capitol 10,000, whose generous contributions support our mission to improve the quality of life for people in Austin by developing and maintaining our cherished parks, trails and green spaces,”

said Ladye Anne Wofford, chief mission officer with the Austin Parks Foundation (APF). Partnerships and funding from the Cap10K are essential to APF’s ability to address the city’s funding and resource shortages when it comes to developing, maintaining and enhancing the area’s 300+ parks. “APF is appreciative of this innovative partnership that allows runners and athletes to give back directly to the trails and parks in their own neighborhoods throughout Austin,” added Wofford. While Austin may appear near the top of many “best of” lists, APF’s chief strategy officer Allison Watkins notes that ParkScore, the Trust

for Public Land’s index, ranks Austin forty-sixth out of the 100 most populous U.S. cities for how well it meets residents’ needs for parks. “When compared to other cities, we shine in the amount of dedicated parkland we have. But when it comes to ensuring that all Austinites have access to quality parks and recreation, and that we are investing and maintaining our parkland, we fall incredibly short,” said Watkins. Last year, donations from the annual Cap10K race, one of the top ten 10K races in the nation, helped APF enhance its Adopt-A-Park program, which fosters long-term stewardship of area parks.

“We’ve been able to leverage funds from the Cap10K to grow our Adopt-A-Park program to 100 park adoption groups in 2017, allowing us to expand our volunteer initiatives as well as the resources we provide to those working to improve parks, trails, and green spaces throughout the city,” said Wofford. “We’re tremendously grateful for our partnership with the Cap10K, whose support has helped APF to engage thousands of volunteers in stewarding Austin’s parkland and has helped to dramatically expand our reach by introducing our organization to its 20,000+ participants,” Wofford added.

To learn more about the work of the Austin Parks Foundation and to get

involved, visit the APF online www.austinparks. org.


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MORE MANZANO

Meet Leo Manzano, 2012 Olympic silver medalist in the 1,500 meters and 2018 Statesman Cap10K Race Ambassador. • Leo will sign autographs and pose for pictures at the Cap10K booth, Saturday, April 7, 11 a.m. - 1 p.m., at the Cap10K Health & Fitness Expo. • Plus, meet Pam LeBlanc, Statesman Fit City columnist and adventure junkie, on Friday, April 6, 12 - 2 p.m.

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Taking care of your body before (and during) the big race

Heat vs. Cold Wondering whether to apply a heating pad or an ice pack to those sore muscles after the race? In the first three days after the race (including race day), cold will help decrease swelling and inflammation of the tissues. Keep the icing to 10-15 minutes at a time, however, to avoid damaging the skin, as well as over-cooling the area resulting in the body delivering more blood to the area, defeating the purpose of decreasing inflammation. After that initial 3-day period, applying heat, then performing some gentle stretches can help decrease muscle pain. You may want to follow

the heat and stretching with another round of ice, as well. When to Bail on the Race It’s easy to get so caught up in the excitement of running the race, and watching (and watching

out for) other people that you ignore warning signs your body may be giving you to slow down or even stop. Here in Central Texas, dehydration and heat exhaustion are common problems during vigorous physical activity. Here are some red flags

which you should not ignore: - abdominal and muscle cramping -nausea -headache -dizziness, lightheadedness, disorientation -extreme fatigue -rapid pulse -inability to catch your breath -cool, moist skin with goosebumps even though the ambient temperature is hot. All may be signs of heat exhaustion. Stop running, hydrate, and seek medical attention if symptoms do not return quickly to normal and before symptoms progress to the more serious condition of heat stroke. Symptoms of a possible

heart attack include many of the above red flags, as well as a feeling of pressure, tightness or pain in chest or arms, possibly spreading to neck, jaw, or back. Finally, while running, if you experience joint or muscle pain which worsens and affects your ability to run normally, it is probably time to walk or stop and rest.

Soreness vs. Pain Muscle soreness is a normal effect of a hard workout. Usually 1-3 days of rest will get you back to normal. However, if that soreness does not improve or worsens, this may indicate an injury to the muscles or joint. Resting the affected

area, as well as applying ice, elevating it, and wrapping with moderate compression may be enough to heal the injury. If you’re still having pain which prevents you from doing the things you normally do up to two weeks later, seek medical attention. Advice provided by: Cameron Cope, PT, DPT Physical Therapist 425 University Blvd | Suite 345 | Round Rock, Texas 78665 512-509-3941 Office | 512-509-3944 Fax BaylorScottandWhite. com


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Cap10K runs on community volunteers The largest 10K race in Texas would not be possible without an army of volunteers. Since being established in 1978, the Statesman Capitol 10,000 has become one of the ten largest 10K races in the country. Opportunities to get involved abound. “Volunteers are the race’s greatest resource. They bring skills, ideas and experiences. They are helpful, friendly and reliable,” said Hunter Knuppel, volunteer manager at High Five Events, which produces the Statesman Cap10K and oversees the event’s logistics. According to Knuppel, every task and detail of the race are important to the overall experience of the participating athletes. The work of volunteers keeps the race safe, fun and well organized. “And just as importantly, volunteers provide the energy and enthusiasm to help encourage our runners to the finish line!” she added.

Volunteers are needed for the 2018 Statesman Cap10K on April 8 in downtown Austin. In addition to the 10k, the weekend’s activities also include a two-day Health & Fitness Expo. There are many ways to assist at the event. In the packet pickup area, volunteers will check in registered participations, register new runners and organize and distribute race swag. Start line volunteers help ensure a smooth race start by organizing and monitoring race corrals and participant crossings. During the Statesman Cap10K, volunteers set up, monitor and distribute water to participants. At the finish line, volunteers provide a safe and fun ending to the race by cheering on runners and directing both participants and spectators. Following the race’s conclusion, volunteers assist with breaking down the finish line area where tasks include removing banners, tents

and fencing as well as providing general cleanup of the race venue. Knuppel notes that race organizers rely extensively on local communities and their organizations for the many volunteers required. Companies, high school or university clubs and student groups, church groups, companies and neighborhood groups are welcome to volunteer. Individuals such as friends or family members of athletes are also invited to volunteer. “Volunteering with this event is an exciting opportunity to share in the fun and excitement of race day,” said Knuppel. “Being a volunteer at the Cap10K is a great opportunity for individuals, groups and families who want to show their community spirit!” Groups and individuals can sign up to volunteer online at cap10k.com/ volunteer.


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Training Starts with Florastor Probiotics

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Experts offer tips on how to heal plantar fasciitis By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Running kept Javier Soto centered. A former cross country athlete at Texas A&M International University in Laredo, Soto regularly logged 100 miles a week. Running meant so much to him that he told friends if he ever had an accident, he hoped his arms would be injured before his legs, so he could keep moving. Then, a few years ago, Soto — who now lives in Pflugerville — noticed pain in the arch of his foot. At first, it flared up after a long day on his feet at the shoe store where he worked. But the time it took before pain hit began to shrink. These days, the burn kicks in after just 15 minutes of standing. Experts estimate that about 10 percent of the population will develop plantar fasciitis, the painful inflammation of the connective tissue that supports the arch of the foot. Many of those tenderfoots are people with flat feet or high arches. Runners, athletes who overtrain and out-of-shape tourists who suddenly walk all day are prone. Denver Broncos quarterback Peyton Manning has battled it. I’ve been sidelined by it for about seven weeks now. “It’s one of those problems that will start very slowly, with mild symptoms, so you tend to put it on backburner and not address it immediately,” says Dr. Thanh Dinh, a nationally recognized

expert on planter fasciitis and Harvard Medical School professor. So what to do when heel or arch pain strikes? Remember that everything’s connected. The plantar fascia, a semi-contractile tissue that runs from the base of the big toe to the heel, flows into the Achilles tendon, which blends into the calf, hamstring and, ultimately, the hips. What affects one affects the other. A strong core can help keep things aligned. Take a yoga class to hone those abdominal muscles, Dinh says. Get your gait analyzed at a reputable running store, buy proper shoes and replace them when they wear out. “The biggest thing is

that people don’t change their shoes enough,” says Andy McDonnell, clinical rehabilitation manager at Baylor Scott & White Sports Medicine and Rehabilitation Clinic in Round Rock, where Soto is getting treatment. “Once those shoes break down, you’re setting yourself up for problems.” The general rule is to replace them every 300 to 400 miles. If plantar fasciitis does hit, modify your activity. If you’re used to running long, reduce your distance. If you’re used to running trails, try running on a soft track. Consider aqua jogging, recumbent bicycling, elliptical training or other forms of nonweight-bearing exercise. “You don’t necessarily

have to stop all together,” McDonnell says. “But you have to respect it to get it to turn around.” Deep tissue massage and over-the-counter shoe inserts can help. So can a special, funky-looking splint worn at night while you sleep. Don’t walk around barefoot, and avoid minimalist running shoes. If symptoms persist, some doctors recommend steroid injections, dry needling (which is similar to acupuncture), shockwave therapy, ultrasound, platelet rich plasma therapy or surgery. But stretching is key. Try to spend 15 to 30 minutes a day doing it. The good news? Although it can take several months, most people do recover. When you do

start running again, take it easy. Dinh recommends alternating days to allow your body to recover. And once you’ve had plantar fasciitis, you’re at risk of redeveloping it. Keep it at bay through regular stretching. We’ve rounded up 10 good stretches — Soto tries to do several daily — that you can try if you’ve got plantar fasciitis: 1. Place your foot on a wedge-shaped block (or curb, with your heel on the ground and your toes on the rise) and gently lean forward, stretching your calf. 2. Use a rocking foot stretcher, like a Pro Stretch, to get an even deeper stretch in your calf. 3. Sit down, take off your shoes and socks

and stretch your plantar fascia by pulling up on your big toe. 4. Loop a long, elastic band, like a Theraband, over one foot, just below the toes, and then under the other foot. Rotate your ankle outward and sweep it back and forth. Then cross your ankles and do the same thing, this time rotating your ankle inward. 5. Loop a cord or towel over your foot, just below the toes. Lie on your back, extend your leg upward and gently pull the sash to stretch your hamstring. 6. Stand against the wall, with one leg a few feet back. Gently stretch forward. Do the stretch with a straight leg in back, then bend at the knee to work a different part of your leg. 7. Take off your shoes and socks. Empty a bag of marbles on the ground. Use your toes to pick them up one at a time and drop them into a bowl. 8. Move your foot back and forth over a rollingpin-sized roller with textured grooves. 9. Roll your foot over a commercially made refrigerated gel-roller or the home version: a disposable bottle of water that’s been filled with water and frozen. Remember that muscles get stiff when they’re cold, so do this one at the end of the day to reduce inflammation. 10. Roll a tennis ball or golf ball under the arch of your foot. For more information, go to FootHealthFacts. org.


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What runners think about when they run By PAM LeBLANC AUSTIN AMERICAN-STATESMAN

What do you think about when you’re running? Some of us focus on the run, and how fast — or slow — we’re moving. Others try to distract themselves, thinking about anything but what they’re doing. Some ricochet from topic to topic. Others do their best to zone out. Food. Sex (I confess). Everything. Nothing. What do I need to do at work? Where are we going for breakfast tacos? What if I have to use the bathroom? How’s my family? Can we stop for coffee? We polled Austin runners to find out what goes through their minds when they lace up their shoes and hit the road. Here’s what they told us. Vania Lanas “As a chef in training, I plan my recipes and culinary creations as I train for the Houston Marathon.” Edward D. Burgess “I think about how I can change my training so I can be as effective a runner as I was at 29. Of course, I don’t always listen to my own advice.” Cheryl Tulkoff “Backgrounds I made up and nicknames I have for all the regulars I see on the trail and what their nicknames for me might be; finishing off crazy partial stories I overhear on the trail; solving work problems; food.” David W. Peters, assis-

tant to the rector at St. Mark’s Episcopal Church “I plan an upcoming sermon. I process why I’m afraid or anxious. Sometimes I’m in the moment, and I don’t think at all.”

life goals. This usually comes to me after the first third of a workout is done. Before that I’m usually thinking, ‘Ouch. This hurts. Getting old sucks.’”

Gilbert Tuhabonye, Gilbert’s Gazelles “Each run is a blessing for me. So, when I run, I sing songs and enjoy the journey along the way. I like to always think about warming up well and finishing strong. I run with joy!”

Dena Childs “At the end of my long runs, I visualize feeling strong as I cross the finish line of my next big race.”

Amy Heil “We critique houses we pass on the way and guess prices of homes for sale.” Heather Dunn “How I do this so that I can still rock out and look as good as Tina Turner when she still rocked out at 70 in white leather pants. Truly.” Katie Preston “I’m currently 25 weeks pregnant. I once read an article that every time you workout your baby’s heart gets healthier. So I remind myself of that — and it encourages me to stick with it.” Jimmy Olivares “I like to think that I’m not going to trip over roots or rocks and break my face! After that, I think about breakfast tacos.” Paul Perrone “I like to think about how great it is to be outside and doing something healthy and positive that I know will allow me to focus on my work, my relationships and other

Robert Nathan “I think about not disappointing my teammates.” Dawn Dailey “I think about how I can improve my pace, and how I can switch up my routine and treat myself to good views when running. I get inspired by the bluffs around me. Sometimes I run knowing that I’ve just earned some pasta or ice cream, or that if the zombie apocalypse comes, I have a fair chance. True story.” Angelina Bonetti Deans “I’ve had some cool spiritual experiences while I run — felt oneness with the universe and other woo-woo stuff. Most of the time I count, though. Count steps, breaths, cows, telephone poles…” John Conley, race director, Austin Marathon and Half Marathon “I think about how grateful I am to simply be able to run, if only for a mile. When I finished my sixth Honolulu Marathon and 18th marathon overall earlier this month, I kept thinking about how lucky I was that I was alive and in Hawaii and on

my two feet and moving forward.” Stacey Conley “I think about how much further I have left. Ha ha. I’m not crazy about running, so I just tell myself encouraging things like, ‘You’re more than a mile in! You’re more than halfway done! You have less than a mile left!’”

person who got away.” Anthony Ferraro “About enjoying the route I am taking, exploring the city, about how attractive runners are, about whatever I am dealing with at the time, and about how awesome running is, simply enjoying the moment.”

Sarah Donovan “I think about how running has helped with my postpartum anxiety. I often visualize anxiety as something I am running from and it inspires me to go faster (in spurts, of course). I also pray sometimes when I’m running, I’ll turn my music off and just let all my thoughts run wild.”

Ryan Hess, owner of Ready to Run “I try to distract myself as much as possible. The last thing I try to do is think of how far I have to go or how much it hurts. In racing especially, you have to be able to play mind games and distract yourself. I try to think of something happy — like a life event or a vacation or something — that gets endorphins up!”

Andrew Howard “I’m thinking about the people I’ll beat at my next race, how I’m out there right now getting stronger than everyone else, and, if I’m ever in a group of people hiking in the woods and a bear shows up, how I’ll be the one

Pam Hess “When I am running with at least one other person, I try to always be in conversation with them. It’s actually a great way to practice being a good listener. Listening to stories and really engaging in conversation will

take your mind off the run. It also makes me run faster than what I would have done on my own.” Susan Rankin, executive director of the Trail Foundation “You may not realize this, but even when I am talking with my running partners, I am always looking at the plants, seeing what is in bloom, and thinking about what native plants should be in that specific habitat.” Pauline Alba “I try to think about my breathing, shoulders and post-run coffee.” Rika Toll “Breathing, route and the audio book I’m listening to. My to-do list that day. And the Starbucks drink I want after the run.” Elaine Richards Hellmund “I think about how my son says I look like a T-Rex when I run and then I straighten up a little and relax my arms.”


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Experience Blueprint for Wellness from Quest Diagnostics at Cap10K 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 has been a strong advocate in giving patients the insights they need to take charge in their personal health. With patient tools like the MyQuesttm mobile application, Quest is delivering lab results into the hands of nearly five million users. Quest believes that knowing the results of key health factors can better inform what actions patients and physicians need to empower better health. With access to over 175 patient service centers, two major state-ofthe-art laboratories, and coverage by most health plans in Texas, Quest is here to provide fast and accurate service. In its second year sponsoring the Cap10K Quest Diagnostics is excited to present the Blueprint for Wellness Race Results tent. Quest Diagnostics at Cap10K To deliver a message of promoting good health, Quest Diagnostics Health & Wellness will be on-site at the Quest Diagnostics exhibit at Cap10K, and will feature their premier solution at the Race Results tent – Blueprint for Wellness. With this solution, organizations can provide a foundation for a healthier workforce by leveraging screening insights through person-

alized reports delivered to their employees. These reports may identify chronic disease risks and provide employee solutions that could lead to better health outcomes by matching employees to the right health-improvement programs and offering all participants the opportunity to be connected to the right care at the right time through telehealth sessions with board-certified physicians. You’re invited to visit the Quest Diagnostics

booth to learn more about their services and to enter for a chance to win a complimentary Blueprint for Wellness screening! CONVENIENCE AND ACCESS As Quest strives to be the lab provider of choice for consumers, Quest Diagnostics is partnering 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. In 2017, the company opened 6 locations in Walmart stores in 2017, including one in Texas. There’s more to come this year as the company’s collaboration with Walmart expands to include basic healthcare services. Quest is also working with Safeway, including Randalls stores, and now operates in more than 180 stores in 12 states, including six local Randalls stores here in

Austin. Quest Diagnostics locations in retail locations 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. Another consumer offering includes

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


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Tiarra Girls

Live on the Race Coure

Get Ready! for Live Performances on the course by: Tiarra Girls Audioroad Sasha K.A Austin Thaalam Connally H.S. Band Little Green Bunnies DrumForGOOD! Midnight Archives and World Gone Mad

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Cap10K Finish Line Festival, Vic Mathias Shores, 8:30 a.m. - 9:30 a.m.

Electric Circus

Vintage circus themed party band, Electric Circus, is opening the Cap10K Finish Line Festival on April 8, playing Top 40, Dance, and Hip-Hop hits as well as a variety of older jams. From 80’s artists like, Run DMC, Billy Idol and The B-52’s and 90’s songs from Whitney Houston, Guns N’ Roses and The Black Crowes to modern music hits from Nelly, Black-Eyed Peas and Pitbull,The EC Band has something for everyone. Hit after hit after hit... Electric Circus’ energy is contagious!


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Cap10K Finish Line Festival Vic Mathias Shores at 9:45 a.m.

Matt Wilson Band

Matt Wilson is a consummate performing musician. He first gained national exposure wowing sold-out audiences as the “Piano Man” in the First National Tour of the Billy Joel and Twyla Tharp’s Tony-award winning musical “Movin’ Out.” Most recently, Matt was accepted to the 2016 - 2018 Texas Commission on the Arts Touring Roster.The Matt Wilson Band has a deep catalog of classic soul, R&B, rock n’ roll, blues, funk, and gospel it performs with warmth, wit, and white-gloved showmanship.The Matt Wilson band routinely tours, headlining numerous public, private, and social events of all sizes.

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Streak runners get in their daily mile come rain, heat or travel By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Bill Schroeder, 53, Austin’s grandpappy of streak running, once ran every day for more than 13 years. Under United States Running Streak Association rules, streakers must run at least 1 mile each calendar day. Running streaks can take on a mind of their own, Schroeder says. Even the postal carrier could learn a thing or two about dedication from these streakers. They lace up their shoes every day — and we mean every single day — to run. They don’t care if eggs are frying on sidewalks, rain bombs are bursting or hurricanes blowing. It matters not if they’re traveling or nursing a cold. They can’t not run. And they’ve been doing it for a long time. Take Schroeder. In 1993 he launched a daily running streak that spanned more than 13 years. That one started after he lost his job with the U.S. Air Force during a reduction of forces. He was crushed. “I thought, ‘This is something no one can take from me. It doesn’t matter what’s going on in the world, I’m worth 25 minutes a day,’” he says. The streak ended, by choice, after 4,810 days. He never suffered an injury, and never got sick enough to skip. He did learn how to plan efficiently. “International travel, young kids — there’s always something going on. There’s always an ex-

cuse. But people always have time to find food, so why not feed your body physically?” he says. His latest running streak started in October 2011, four days after his mother died. It shows no signs of letting up. Under official United States Running Streak Association and Streak Runners International rules, streakers must run at least 1 continuous mile within each calendar day. They can run on road, track, trail or treadmill, but they can’t stop, not even for a traffic light. Schroeder’s streak would qualify, but he uses his own criteria. He’s part of a streak running group on Facebook with members from around the world. “My feeling is who cares. It’s your streak,” says Schroeder, who works at Dell Inc. and

heads No Excuses Running, a local running group that hosts monthly low-cost races. “My minimum is 25 minutes. I don’t look at it as a competitive thing.” Streak runners love discipline, he says. They learn how to mix up their runs so they’re not running long and hard every day. If they’re not careful, he warns, the streak can take on a mind of its own. That’s when a streaker must decide if he’s running because he wants to run, or for the sake of the streak. Wing Ho, a computer engineer at Oracle, frequently runs with Schroeder. His streak started about two years ago and has included a run the day after a 50-mile trail race and late-night stints on a hotel treadmill during family vacations. Ironically, he says streak

running has simplified his life because he doesn’t have to decide whether or not he’s going to run each day. He’s also more in tune with how he feels. “I pay a lot more attention to my body and how much it can handle now,” he says. “And if I get sick, a high fever or I can’t breathe normally, I’ll stop. A streak is one thing, my health is another.” Like Schroeder, marketing consultant Jodi Ondrusek, 39, who also coaches running, started her running streak when she was laid off from a job. “At first a week was a big deal, because I was used to a day off,” she says. “I kind of joked with my husband — ‘I’m going to streak until I get pregnant and can’t run or get a new job.’ Neither has happened so far.” In the 14 months since

then, running has become just another part of her day, along with brushing her teeth and eating meals. Travel presents the biggest challenge. She didn’t want her running streak to overshadow the adventure of a recent road trip, so she got up at 5 a.m. each day and ran circles in the hotel parking lot while her girlfriend slept. She also says her streak won’t come at the cost of her health or her family. “I’m going to do it until I can’t, and when I can’t I won’t,” she says. “And then I’ll start again.” And then there’s Vanessa Antoine, 37, who says she won’t let anything get in the way of her streak. “There have been times when it’s 11:53 p.m. and I have run in street clothes and dress shoes before to get in that 7-minute

mile,” she says. “When I get it I’m all giddy because I know the streak is still alive, it lived to see another day.” She sticks to the official association rules, and runs in circles if she hits a stoplight to ensure a continuous mile. “No pause, no stoplight, no ducks crossing the road,” she says. Nothing, she says, is worth breaking the streak. Streak running has made her stronger, faster and happier. Her latest streak spans more than 14 months. “I never want this to end,” says the former Austin resident who now lives in Dallas, where she coaches runners through her company, PaceFlow Running. She knows, though, that one day it will sputter to a halt. “And that’s something that scares me,” she says. “I’d be devastated if I had to end my streak. It’s such a part of my everyday life, and I feel I’ve worked so hard that nothing stops me from going out and giving just a little bit every day.” Just like a postal carrier. The United States Running Streak Association specifies that members run at least 1 mile within each calendar day. To be listed on the website at runeveryday. com, a streak must last at least one year.


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Your support helps us ensure every Austinite has access to great parks, trails and green spaces. Stay involved and join us in the parks!

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Get ahead of your thirst: 6 tips for hydrating in the heat

“Finishing that 5k was the hardest thing I have ever had to do. I ate more fettuccine alfredo and drank less water than I have in my entire life. People always talk about triumphs of the human spirit, well today I had a triumph of the human body.” – Michael Scott, from The Office. When you’re prepping for a race, you’ve got to make sure your body is ready to work. Much of this readiness comes from proper hydration. And while the quote above is full of humor, it’s also full of truth. Rest assured, if improper hydration and nutrition doesn’t cut it for a 5K in Scranton, it definitely

won’t cut it for a 10K in Austin. Fortunately, with the right prep and proper hydration, you can make it safely through Cap10K. Here are some cool hydration tips.

1. Monitor your hydration status For starters, keep taps on your hydration status. The easiest way to do this is by monitoring your urine color. Aim for a pale, yellow color, like lemonade. A dark yellow color, like apple juice, means you need to up your fluid intake, and clear urine means your body isn’t absorbing the water. Pro Tip: If your urine is clear, drop a tab of Nuun in your next glass

of water for better fluid absorption.

2. Stay hydrated all day It’s common phrase— I can do this all day. Apply that to your hydration. You’ll sweat more when it’s hot, so plan to focus on hydration all day, even on your rest days. If you go to lace up or clip in, and you’re already dehydrated, it’s too late. A good rule of thumb for a rest day is to aim for half your body weight (in lbs) in ounces of water per day. On training days, you’ll want to listen to your body and up your intake accordingly. If you struggle to stay hydrated at the office (no pun intended), try these tips

below.

3. Get electro-lit the day before If you have a long or intense training session or hike coming up, top off your electrolyte stores the day before. Pro Tip: For most people, this will mean drinking an additional 1-2 tabs of Nuun. 4. Eat the right fruits and veggies It doesn’t get better than natural food. Including when it comes to hydration. Some fruits and vegetables (like watermelons, oranges, and leafy greens) have a high water content, and will

help you stay hydrated. 5. Know the signs of dehydration Signs of dehydration and heat-related illness include nausea, chills, headaches and excessive thirst (among others). Familiarize yourself so that you can recognize dehydration in yourself or others before it becomes severe.

6. Carry extra fluid with you Finally, for longer runs, rides, or hikes, carry more fluid that you normally would. You don’t want to get stuck in a situation where you wish you had more water. If carrying isn’t an option, stash bottles along your route

or bring a water filter on your hikes.

About Nuun Nuun, the healthier sports drink, helps you feel and perform your best. Nuun is packed with electrolytes to replace what you lose through sweat, and has only 10 calories, 1 gram of sugar and nothing artificial. Just add a fun, fizzy tablet to your water before, during or after your workout and enjoy! For more information about Nuun, visit nuunlife.com.


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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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The Statesman Cap10K Finisher’s Medal is a great souvenir for hard work For the first time in the 41-year history of the Cap10K, the Statesman is offering a Finisher’s

Medal to all participants for completing the 2018 race. While a 10K is not a marathon or half-mar-

athon, many people train very hard for Cap10K each year, and the new medal aims to serve as

a symbol of congratulations and recognition for participants who cross the finish line. “We want to celebrate the achievement of the participants who train really hard for the race, whether they are elite runners or walker who want to set a goal and them smash it,” said Jeff Simecek, Race Director of the Statesman Cap10K. For many runners, one of the benefits of running a longer race is the finisher’s medal. The all-new Cap10K Finisher’s Medal brings that same benefit to runners in Texas’ biggest annual 10K race. Sponsored in part by the Covert family, the Finisher’s Medal is

Austin centric. It features the mascot of the race, Dash The ‘Dillo, on the front along with the race name, race date and the Austin skyline. “It’s as Austin-centric as it gets,” said Simecek. “The runners who’ve seen the medal at the expos for the Austin marathon and 3M half-marathon love it. They’re really excited about it and we think it’s going to be something that will help them capture a great memory for the 2018 race.” After the runners cross the finish line on race day, they’ll rehydrate, pick up their medals, take a photo if they like, and proceed to the Finish Line Festival. Like every

Cap10K post-party, it’s a guaranteed good time. The festival includes live music, food, massage tent, a family-friendly Kid Zone, and so much more. “I want the 2018 Cap10K to be a stellar overall experience,” said Simecek, “The Cap10K is a really beautiful and iconic course in Austin. It starts on the Congress Avenue Bridge, goes to the Capitol, winds its way through the scenic neighborhoods of West Austin, and finishes at Vic Matthias Shores on Lady Bird Lake. There are some hills, which make it challenging, but when you get your medal you’ll feel like you’ve earned it.”

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Gait analysis can help pinpoint cause of running pain By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

You’ve probably spotted them on the trail before — a runner whose gait looks more clunky than a broken-down car, another whose arms flap like a flamingo with each stride. Idiosyncrasies in running form can translate into injuries. Weak hips might cause knee pain, feet that roll inward too much might trigger shin splints, and an imbalance in the strength of quads versus hamstrings could mean lower back pain. But how do you know if that’s happening? Most running stores will put customers on a treadmill to fit them in shoes, but you need to look at the entire body to understand what’s going on biomechanically, says chiropractor Kim Davis, owner of RunLab. The company performs gait analysis of both injured runners and those looking to prevent injury, then follows up with any needed rehabilitation. The goal, says Davis, 39, isn’t to tell the runner to change his or her natural stride — it’s to pinpoint any weaknesses in the body that are causing bad form. Strengthen those weaknesses and the form will naturally correct itself, based on an individual’s bone structure and flexibility. That makes sense to me, so I agree, a little apprehensively, to step onto a treadmill at RunLab and let rehab technician Jimmy Eierdam, 34, aim the cameras at me. He’ll tape me from the front, back and side, first while I’m

wearing my shoes, then while I’m barefoot. (Cash rate for a gait analysis is $210. RunLab will file for insurance coverage if the analysis is related to an injury.) It takes about 15 minutes, and by the time we’re finished I’ve worked up a good sweat. Davis downloads the footage onto her computer, then projects it on a screen so we can all scrutinize it. We look at the version where I’m wearing shoes first. The first thing Davis notices is that my right leg crosses slightly over the midline when I run. “It’s almost like you’re running on a beam,” she says. But instead of just telling me to run with my legs farther apart, she suggests strengthening my hips, which should naturally cause me to run with a straighter stance. “That’s where rehab comes in,” she says. She points out a few other issues. I’m landing a bit on the side of my feet, and I’m getting “stuck” in the pronated position. From the front view, it’s pretty obvious my left foot does a weird waggle with every step, too. It’s all probably related to the hip thing — one side isn’t strong enough to hold the other side, and my body is compensating. Then we switch to the barefoot video, where Davis notices something else — my left big toe looks stiff. She has me stand up, then tries bending my toe a few different directions. Yes, she confirms, I have an inflexible left toe. “Big toe mobility is such a big deal,” she says. A running shoe with a bit

of a rocker, like the Hoka One One, might help, she suggests. She had good things to say, too — I don’t overstride much, and my pelvis looks pretty even, at least when I’m running in shoes. “You don’t have a drop like we see in people with knee problems,” she says. My upper body mechanics look good too — no crazy flailing to balance myself. To wrap things up, she flashes a photo of a pack of Kenyan runners blazing through a marathon. Their front legs are much higher than mine, their back legs more fully extended. “If you want to get stronger and more powerful, strength is important,” she says, tapping at the image. RunLab works with both elite and recreation-

al athletes. Suzanne Nuccitelli, 45, started having lower leg pain while training for her first full marathon last year. She got her gait analyzed and found that her hip was dropping on one side. She discovered that her hips and glutes weren’t strong enough, so her hip was dropping and her lower leg was taking on more of a load than it should. That image motivated her to stick with the exercise program that therapists recommended, and she recently completed her first Ironman triathlon. “No matter how you think you’re running, when you see how you’re running (on video), oh my gosh, there’s nothing like it. I will never forget my hip dropping like that,” she says.

Another triathlete, Barb Brooks, 62, wondered if by having her gait analyzed she could spot a way to improve her form and ultimately get faster. By watching video of herself running, she learned she runs on her toes, and that her stride is a little short. That explained the calf pain she’d been having. Rehab work, she says, has helped ease the problem. John Schrup, 44, has been running most of his life, but says as he’s gotten older and spent more time in front of a computer or driving, it’s gotten tougher. A gait analysis revealed some muscular imbalances caused by sitting for long periods. “I had this picture of myself of everything is great, I’ve been doing this forever, I’m a natural. The truth of the matter

is as we get older things change,” he says. He worked with Davis on a series of exercises to do before or after long drives, and that’s helped him get back to happy running. As for me, I have some work to do. I need to strengthen my hips and loosen my toes. Correct that, and maybe I’ll run more like a Kenyan and less like Quasimodo. IF YOU GO RunLab Austin has three locations: 700-B South Lamar Blvd.; 1700 RR 620 North No. 102; and inside CATZ at 12611 Hymeadow Drive. For more information go to runlabaustin.com or call 512-266-1000.


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Compression therapy and cryotherapy: Better than an ice bath? By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Most runners know the routine: Log the miles, then climb into a bone-chilling bathtub of ice and water. Ice baths aren’t pleasant, but many athletes suffer through them in hopes of an advantage on race day. But what if you didn’t have to languish in a tub bobbing with ice cubes to reduce inflammation and speed recovery? In recent years, alternatives have gained wider acceptance among athletes looking for an edge. At studios popping up around Austin, you can slide on padded compression clothing or take a plunge in a chamber filled with super-chilled nitrogen gas. Not everyone, though, agrees the treatments offer a benefit other than temporarily easing muscle soreness. The day after the Kerrville Triathlon Festival, Kyle Klinger, 34, zipped on a pair of puffy, insulated compression “boots” at Restore Cryotherapy, which offers compression therapy as well as localized and whole body cryotherapy. He closed his eyes when an attendant flipped a switch, triggering the waist-high boots to fill with air and gently but firmly squeeze his legs in rolling waves from the toes up, like a tube of toothpaste. Klinger’s coach, Natasha Van der Merwe, a pro triathlete and director of triathlon training at Austin Aquatics and Sports Academy, sat in the next recliner over, getting the

same treatment. “For me, it’s about the turnaround time until you can train again. That’s a huge advantage,” Klinger said as the boots, originally designed to improve circulation in patients with medical issues like diabetes, massaged his legs. After about 30 minutes, Klinger was ready for the next step in his recovery process — a dip in a cryotherapy tank. Whole-body cryotherapy also was initially developed as a medical treatment. Elite athletes saw benefits, and now recreational athletes are climbing into tanks, too. It’s been used at health spas in Europe since the mid-1990s but didn’t migrate to the United States as therapy for athletes until about five years ago. Intense exercise causes micro trauma to muscle fibers. That means inflammation and swelling. Immersion in frigid water or application of an ice pack slows that process. Cold causes blood vessels to constrict and decreases metabolic activity, which reduces swelling and tissue breakdown. Inside the chamber at Restore Cryotherapy, temperatures drop to 250 degrees below zero. That causes the surface of the skin to cool and blood vessels to constrict, sending blood to the body’s core. There, it picks up oxygen from the lungs. Step out of the tank and the blood vessels expand rapidly, rushing oxygen-rich blood to the muscles. “The idea is to make

the brain think it’s freezing to death,” said Restore Cryotherapy owner Jim Donnelly. Athletes prefer it to ice baths because it’s faster and they don’t have to get wet. That doesn’t mean it’s not uncomfortable. One minute into her three-minute session, Van der Merwe bailed out, complaining of what she calls a “Slurpee headache.” “I feel like a baby,” she said, still shivering. Fresh off a 7-mile run, I decided to try it myself. I removed my clothes, then put on the socks and slippers issued to me to protect my feet from frostbite. Then I stepped into the chamber, where ice crystals clung to the padded walls. When the attendant turned it on, a whitish “fog” filled the chamber and spilled over the top, like a steaming cauldron. The next three minutes moved slower than frozen lava. I felt tingly, then numb, like I was standing naked outside in a snowstorm. And the goosebumps on my legs — I looked like a plucked chicken! Ten minutes after the session, I still felt cold. I turned on the heater in my car and headed to Maudie’s for a bowl of hot caldo. I felt good, like I do after a leap into Barton Springs, and I didn’t have any muscle soreness. But was that the placebo effect? A study released last month by researchers at the University of Portsmouth in the UK found that whole-body cryostimulation did reduce inflammation. Another, by the Medical University

of Gdansk in Poland in 2014, showed it improved recovery during high-intensity intermittent exercise. But most experts say there’s simply not enough research to make a call. There’s no disputing that cryotherapy helps reduce inflammation and pain. The question, says Kevin Christmas, an associate lecturer in the biology department at the University of Texas who has studied the effects of tissue cooling, is whether that translates into longterm benefits — and an edge for an athlete. “In my opinion, this is a fad,” said Christmas, who is a runner and cyclist himself. “There’s never been a study that shows you recover faster or will be better able to perform tasks the next day. No one has ever definitively proven that it works.” Still, weekend warriors are streaming in to try it themselves. Some say it gives them a boost and lets them jump back into training with less down time, especially when done regularly. “Athletes are athletes. If I tell an athlete this salt pill will make you run faster, it will. It’s the same thing with cryotherapy,” Christmas said. I say it felt good, but not so good that I’d shell out a lot for repeated treatments. Now, does anyone have a salt pill I could try?


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Hate the hills, love what they do for your legs? 10 to try in Austin By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Run up hills, run down them and run backward on them. Crave them or dread them, hills come with the territory whether you’re training for the Austin Marathon or a century bicycle ride through the Hill Country. “Living in Austin, you’ve got to embrace the hills,” says Gilbert Tuhabonye, the drum-beating, “Run with joy!” shouting founder and head coach of the Gilbert’s Gazelles running group, which staged a sweat-inducing workout on steep, twisting slope of Harbor View Drive in West Lake Hills recently. To get the most out of hill training, whether you’re running or cycling, start with short hills, then build up to longer, more intimidating ones. And mix up your workout. Running up hills boosts hamstring strength, and running down them strengthens the quads. So does running the steepest stretches backward. “The whole idea is to build the muscle around the legs,” Tuhabonye says. “It’s the best way to get stronger. If you run fast on hills, when you go run on track or flat road you’ll be flying.” That’s why every year on his birthday, Tuhabonye, 43, does hill repeats on Wilke Drive in Barton Hills, looping up and down the pitch once for every year he’s been alive. “I feel every piece of my body afterward,” he says. “That’s what’s beautiful

about running hills — it’s back, quads, glutes and hamstrings. It’s everything. That’s why I love it, and that’s what I try to teach the runners.” That love of hills, though? It’s an acquired taste, despite Tuhabonye’s endorsement. “People who have seen the benefit, they get excited when they see hills on the schedule. They’ll show up. But some people — 1 percent maybe — don’t like them,” he says. “They don’t like Wilke especially, because it’s hard.” Don’t tell Tuhabonye, but we think that disapproval rating might actually skew a tad higher. 10 hills to train on in Austin 1. Far West area: I’ve seen runners weep at the mere mention of Ladera Norte, a hill so steep that I have to zigzag to get up it on my bicycle without tipping over. Note the cement slops on the edge of the road, which connects Valburn Drive to Far West Boulevard, as you creep up. That means cement spilled out the back of a cement truck — the sign of a very steep incline. For added torture, detour onto Smokey Valley. And when you do, look at the driveways. How can cars even get in and out of them? Ladera Norte runs from Valburn Drive to Far West Boulevard, and it’s a hill the entire way, as is Smokey Valley, which intersects with Ladera Norte halfway down. 2. River Place area: Take your pick of hills in the River Place neighborhood of Northwest Austin. We’re partial to Big View Drive. From

the top, you can see all the way to Lake Austin. This 3.5-mile stretch of road takes you past River Place Nature Trail, where you’ll find a nice steep trail loop perfect for honing your trail running chops. Big View dead-ends at a cul-desac among million-dollar houses a mile later. Or opt for River Place Drive, which sweeps up and down hills and passes the trailhead at the other end of the River Place Nature Trail. 3. Jester Boulevard: Cyclists (and runners) with fortitude make laps up Jester Boulevard and circle back on Beauford Drive, where you’ll take in some fine views before coiling all the way down to Lakewood and Capitol of Texas Highway. Jester Boulevard itself once set the scene for King of Jester, an annual bike time trial and 5K run. OPENING CEREMONIES FEB. 8: Six movies to get you into the Winter Olympic spirit 4. Mount Bonnell: From 35th Street, head south past the water treatment plant toward Laguna Gloria. About the time you spot a small flock of peacocks, hang a right onto Mount Bonnell Drive. From there, you’ll go up, up, up to the foot of the stone staircase at Mount Bonnell Park. If you’re feeling feisty, dash up those 100-plus steps, take in the view, and dash back down. You’re not done. Continue your circuit by turning right onto Mount Bonnell Road (not Drive) and follow it down to Balcones Drive. The loop is about 2.5 miles total, including the

sprint up the steps for that awesome view of Lake Austin. 5. West Courtyard Drive: The road — and the hill — goes on forever on West Courtyard Drive, which sweeps up from Capitol of Texas Highway to City Park Road. Parts feature a bike lane on one side and a sidewalk on the other. Midway, you get a breather at Shepherd Mountain. You know it’s steep by the cement sloshes on the side. No speeding, please. Five sets of road humps make sure of that. 6. West Lake area: As you start up the hill on Harbor View Drive, you see the sign: “Danger, one lane road. 10 mph.” You persist, and pass a couple of red Ferraris parked in front of one house. Step with caution: The road has no curbs and drops off into a drainage gully on the side. You’ll be running through a thicket of ash juniper, so beware if you have cedar fever. 7. Barton Hills area: Park in the lot on the

backside of Barton Springs Pool and head up the long gradual grind of Barton Hills Drive. Now hang a left onto Wilke Drive for some real punishment. Lots of running groups use Wilke for regular hill training sessions. It’s short, it’s steep, it’s brutal. For extra pain, turn this into a loop by incorporating Lund Street, directly behind Barton Springs, which curves into Dexter Street and will make you want to cry by the time you get to Rabb Road. As one reader said, ‘Tough sledding, either way.” ON THE BIKE: Southern Walnut Creek Trail provides miles of pedaling bliss 8. Pease Park area: If you’re looking for something short and sweet, try Rainbow Bend, which connects Pease Park on one end and Windsor Road on the other. For maximum value, do it a bunch of times. 9. Barton Creek greenbelt: Want to get off paved road and tackle

some quad-scorching trail? Head to the Hill of Life near the Camp Craft Road entrance to the Barton Creek greenbelt, where you have to pay attention as you scramble up and down a trail that alternates between stretches of loose, skittery scree and big, knee-skinning limestone ledges. In all, it covers something like 300 feet in less than half a mile. Mercy! 10. St. Edward’s Park: Find more off-road, quad-busting terrain at this Northwest Austin park at 7301 Spicewood Springs Road. From the main parking lot, veer right, cross the creek and follow the Hill Trail up the rocky slope. You’ll tackle 150 feet of elevation gain by the time you reach the highest point of this 80acre park.


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The Statesman Capitol 10K: Why Florastor? Healthy digestion is the key to an active lifestyle, which is why Florastor® is proud to sponsor the Statesman Cap10K. Entering its 41st year, the Statesman Capitol 10K is the largest 10K race in Texas, and like Florastor, knows a thing or two about dominating in its field. With over 60 years of use and research, Florastor is a daily probiotic supplement intended to help promote the body’s own natural intestinal flora. Anyone’s intestinal flora can become upset and vulnerable- whether from the daily flow of an active lifestyle (travel, stress, diet), disrup-

tion from a prescribed antibiotic, or nonspecific digestive issues. Florastor helps maintain peace in your intestinal tract by promoting intestinal balance and harmony†6. Florastor contains our unique probiotic strain Saccharomyces boulardii lyo CNCM I-745, the friendly yeast found naturally on the skin of lychees and mangosteens. Most of the other probiotics you’ll find on the market are bacterial probiotics that are either in pill form or in foods such as yogurt. When compared to bacterial probiotics, Florastor continues to work even when taken along with antibiot-

ics†3, 15, to help protect your GI tract when you need it most. Our daily probiotic supplement also works to strengthens your digestive balance and to support a healthy immune system. †1,2, 3 Did you know that over 70% of your immune system is located in your digestive tract? Healthy digestion means more to your overall health than most people realize. Florastor increases the natural production of digestive enzymes for healthy absorption of water and essential nutrients. †5 Your healthy gut flora support healthy intestinal function. When taken

daily, Florastor helps restore your natural flora so you have the freedom to do what you love. †1,2 Florastor is also easy to take wherever you go because it doesn’t require refrigeration. Our patented freeze-drying process gives Florastor a three-year shelf life and ensures the delivery of live cells to your digestive tract. Perfect for traveling professionals or parents with active lifestyles! Whether you’re a seasoned runner or training for your first marathon, Florastor helps keep you driven, confident, and strong. This is what it means to be Biotic. Visit

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HEART-RATE BASED INTERVAL

TRAINING IN A GROUP SETTING

JOIN THE ORANGETHEORY MORPH MEN FOR A PRE-CAP10K WARM-UP To find a studio near you and for more information visit:

www.THEORANGEZONE.com

BURN 500-1,000 CALORIES PER SESSION

CAP 10K RACE GUIDE

FRIDAY, MAR 30, 2018

KEEP BURNING CALORIES UPTO 36 HOURS POST WORKOUT

Join Orangetheory Fitness on race day beginning at 7 a.m. on the street facing the Cap10K “Start”line for pre-race warm-up stretches, tailored for runners and walkers, that will get you loose and ready to preform your best! Stop by the Orangetheory tent—located in the Austin American-Statesman parking lot, the corner of Congress and Cesar Chavez and at the Finish Line festival—to learn more about our THREE FREE SESSIONS* opportunity offered to all Cap10K Runners! *All sessions must be completed within a seven-day period.

22 Studios now open across the Austin area with a downtown location coming soon!

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Summer running: Hydrate, dial it back, stay cool By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

When you head out for a run in the heat and humidity, you need to take care of yourself. Here are a few tips: 1. Hydrate. Drink up a few hours before you

head out, and sip on something every 15 minutes or so if you’re out more than 30 minutes. If you’re going for a longer run, make sure you get some electrolytes too. It’s actually possible to get too much water, so make sure your belly isn’t gurgling.

2. Shade. Don’t run down a sun-baked stretch of hot black pavement. Look for trails or streets that are shaded. The Butler Trail around Lady Bird Lake is a good option; if you like trail running try the Barton Creek Greenbelt. You can

cool off in the creek if you overheat. 3. Slow down. Now is not the time to set a personal record. It takes about two weeks to get used to running in the heat, and even so, you shouldn’t expect to run as fast as you can when

it’s, say, 60 degrees outside. St. Vincent Sports Performance in Indianapolis suggests slowing your pace 20 to 30 seconds per mile for every 5 degrees above 60. 4. Go early, go late. Just try not to go midday, between noon and 6

p.m., when the sun’s at its highest point and you might catch a sunburn. 5. Clothes. Wear lightweight, light-colored clothes that breathe well. Grab your sunglasses, slather on the sunscreen and wear a cap.


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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

Police share tips for staying safe while exercising By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

As runners, many of us hardly think twice before heading out on the streets or trails to log our daily workouts. We’re strong. We’re fast. We’re not an easy target for a criminal — or so we think. But that’s not always true, as a rash of recent assaults illustrates. Several of the attacks have involved runners and have occurred in broad daylight. We’re not about to stop running, so we checked with local law enforcement officials to get tips for staying safe while exercising outdoors. We also heard from one of the victims herself. The assaults have occurred in downtown Austin, North Austin and Cedar Park. Police are unsure if any of the incidents are related. That, frankly, doesn’t matter. An assault can happen anywhere, at any time. The most important thing, according to senior police officer Rheannon Cunningham and Sgt. David Daniels, both with the Austin Police Department, is to stay vigilant. Get your nose out of your phone. Lower the volume on your headphones or remove one earbud. Pay attention to what’s going on around you. “Everybody wants to do their thing and use headphones and jam out, but if you cannot hear anyone behind you, it could be potentially dangerous,” Daniels said. When you can, exercise with others. That’s espe-

cially important when it’s dark, but a good idea all the time. “Most people like to run early morning or late evening,” Daniels said. “When you run at those times, you might want to double up with a buddy or run in groups.” If you do go alone, tell someone where you’re headed and what time you expect to return. Carry a cellphone. Consider taking pepper spray or a noise maker, and know how to use it. Remember, though, it could be used against you, and if you’re

attacked from behind, as several of the recent victims have been, you might not have a chance to grab it. Another suggestion? Make eye contact with other people around you. “If somebody recognizes that you looked specifically at them, it may be a deterrent and it may intimidate them,” Cunningham said. If you feel like someone is following you, or someone suspicious is lurking around, don’t be afraid to call the police. And if the worst does happen, be

ready. “Rehearse in your mind what you’d do in an attack. By practicing, you’re likely to have a faster, better reaction if anything does happen,” Cunningham says. Call for help. Yell for 911. Make noise. Do anything, she says, to draw attention to the situation and get the attacker away from you. The victim we talked to didn’t want to discourage others from running. “Thousands of people run in this city every day, and most of them have amaz-

ing days,” she said. She doesn’t know why she was targeted, and doesn’t think much could have prevented the attack. But running with friends, making eye contact with others and using just one earbud to listen to music could help in some cases, she said. “I thought there’s no way I’d be someone’s ideal victim,” she said. She’s running again, and says she’s reassured by the way Austin police officers have treated her. “From the moment the Austin Police and

paramedics arrived, I felt like they were absolutely going to do everything they could to find this person,” she says. One more thing. If you hear someone yelling for help, call the police. We’ve got a closeknit running community here in Austin — and we need to look out for one another. It’s the right thing to do.


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Don’t be a heel: Follow these etiquette tips when you run a race By PAM LeBLANC

AUSTIN AMERICAN-STATESMAN

Few things irk a serious runner more than starting a race, then spending the next 30 minutes weaving around slower runners who lined up at the front of the pack. Unless, perhaps, it’s someone who stops in the middle of the course to tie a shoe. Or who, while attempting to throw away a half-full cup of Gatorade from the aid station, showers the runners behind him with sticky green liquid. Even at next weekend’s Keep Austin Weird 5K, where pausing mid-race to sling back a shot of alcohol, eat ice cream, nibble a slice of bundt cake or skid down a suds-slickened plastic

carpet qualifies as appropriate behavior, a little decorum is in order. We checked with local experts and the Road Runners Club of America for tips on proper race etiquette. “The worst is runners who absolutely abuse volunteers,” says Paul Carmona, a veteran runner, race volunteer and coach for Twenty-Six Two Marathon Club in Austin. “They spend hours out there, they’re not paid and they’re there to support you. They don’t expect you to scream at them.” Carmona has watched runners go ballistic when asked to exit the finishers’ chute to wait for friends. He’s seen folks complain that bananas at the finish line are green

or the Gatorade is warm. He’s even seen someone try to check a bicycle at the clothing drop tent. He’s got a warning for “bandits,” those folks who jump into a race for which they haven’t registered, too. “The running gods are going to get you. And when you do register for a race, you’re going to get the flu the day before or trip at Mile 2 and break your wrist,” Carmona says. Banditing is wrong, even if you’re just dropping in to pace a friend for a few miles in a long race, says John Conley, race director of the Austin Marathon and Half Marathon presented by Freescale. It’s against USA Track and Field rules, for one. Unregistered runners

are just as likely to need emergency medical care as registered runners, and if they stop by an aid station, they’re taking resources meant for paying customers, Conley says. “I understand why people do it and I’m certain it happens all the time,” he says. “I am mostly watching for this kind of thing at the front of the pack to guard against anyone having an unfair advantage over another competitor.” Heed that advice and check this list. You may

not finish first, but you’ll blow away the competition when it comes to making friends on the course. Before the race: • Pre-register if you can. This will help ease the registration process for everyone. • Arrive early on race day. • Line up with the proper pace group. If you’re a 12-minute miler, don’t start in the 6-minute pace group. • Don’t bring a stroller unless race organizers

allow one. If you do, line up near the back of the pack. • Unless this is a human-plus-dog race, leave Fido at home. • Attach your race number to the front of your shirt or shorts, so race officials (and photographers) can see it. • Register! It costs money to put on a race, and people who run but don’t pay an entry fee are stealing the privilege to run on a supported course.

Pre-Race and Post-Race Tips Nutrition and Hydration Dehydration is longterm issue. Chugging a bottle of water before the race won’t properly hydrate you just like dumping water on a withering plant won’t immediately bring it back to life. In the 2 days leading up to race day pay attention to drinking enough water. How much? Use your urine as a gauge. Dark yellow- keep sipping. Light yellow- good job! Crystal clear and frequent- slow down buddy. For food, stick with familiar items the night before and morning of the race. The old concept of “carb loading” with pasta the night before has been pretty much debunked by current research. Focus on a balanced meal such as baked chicken breast on a bed of rice and black beans and topped with some fresh avocado wedges. Add a side of salad with fruit and nuts and you’ll have the fuel

reserves ready. In the morning eat something that you know will sit well in your stomach. A personal favorite is oatmeal, an egg, and banana. Steer clear of trying new energy bars or gels before your race. You’ve trained too much to get an upset stomach before the big event. Pre-Race Warmup Race day isn’t the day to try that new stretch your friend showed you. Stay consistent with what you’ve done before training runs. An active warm up is a great idea and can include jumping jacks, mini squats, small walking lunges, and jogging in place. The idea is to get blood flowing to the areas that will be working so when the gun goes off, the muscles are primed and ready. Most important is to pre-hydrate the day before the race and to re-hydrate after the race to help with processing waste

products. Post-Race Cool-down Soreness after a race is very common can be quite unpleasant. To minimize having dead legs the next day have a post-race cool down plan. First, keep moving. Your legs will be filled with the waste byproducts of your physical effort. Taking a 5-10 minute walk afterward will keep circulation going to help wash these byproducts out of the system. Stretching hamstrings, quads, calves, and hip flexors can also help reduce soreness by promoting healthy muscle function and healing. Advice provided by: Cameron Cope, PT, DPT Physical Therapist 425 University Blvd | Suite 345 | Round Rock, Texas 78665 512-509-3941 Office | 512-509-3944 Fax BaylorScottandWhite. com


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The pre-event massage can be an important part of race preparation When to receive preevent massage Pre-event massage should not be tested out the week before you race, if you are an experienced receiver of massage, you’ll know whether or not you can get a massage 2 days, a week, or even hours before your event. Each body is unique and responds very differently. Usually, I would say to the patient that is new to massage to try it at minimum 3 to 4 weeks prior to your event. With that amount of time in advance, you can assess what kind of pressure is good for your body and what will prep you best for the race. To the more seasoned receiver, I would suggest receiving your preferred

method 3-5 days prior to event so that, even if you do get a little sore from your bodywork, you will be past the initial DOMS (delayed onset muscle soreness) phase and will be able to push for your best performance. What type of massage pre-event The type of massage pre-event should, like post-event, should generally be circulatory in nature. The compressive gliding strokes will help in increasing fresh blood flow to muscles and soft tissue and help in pushing out toxic waste and build up from training for the event.

Why to receive preevent massage Massage pre-event generally helps in overall performance but also according to studies evaluated by Jason Brummitt of the North American Journal of Sports Physical Therapy, it also helps in reducing blood pressure when circulatory in nature, in addition to lower anxiety and lower cortisol levels-the things that cause us stress! “Reduce your stress with a massage preevent and be prepared to start the race and cross the finish line with some positive outcomes that will transcend race day.”Heidi Summers

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RUN

CAP 10K RACE GUIDE

FRIDAY, MAR 30, 2018

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CAP 10K RACE GUIDE

The 40th Statesman Cap10K on April 23, 2017 brought out more than 21,000 runners, joggers and walkers. Enjoy some of our favorite memorable moments from last year’s race and make some new memories this year. We’ll see you April 8!

AUSTIN AMERICAN-STATESMAN


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FRIDAY, MAR 30, 2018

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