AAS Cap10K 2021

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W

elcome to the 44th Statesman Capitol 10,000 — presented by Baylor Scott & White Health.

We know that the past three years of cancellations due to the thunderstorm and the storm that is the pandemic haven’t been easy.

The support and positive messages we receive mean a lot to us.

We’ve been working hard to make this year’s virtual race (April 11-30) fun and engaging.

We look forward to offering a smooth contactless drive-thru packet pickup (April 9-10), 10 different 6.2 mile routes across the Austin area, a photo contest on social media, and many prizes and giveaways from local sponsors. If you haven’t registered yet, visit Cap10K.com/virtualrace.

As always, your participation in a Cap10K event benefits a race beneficiary. This year, part of your registration is helping to support Marathon Kids — a wonderful national organization with a strong local presence. Learn more about them at Cap10K.com/beneficiary.

Also wonderful with a strong local presence is our race ambassador, Iram J. Leon. We have appreciated his presence and support during the past two years.

Looking ahead: Please mark your calendars for the 45th Statesman Cap10K on April 10, 2022. We intend to make it the biggest and best live Cap10K race yet. We can’t wait!

We are proud to be the largest 10K in Texas, the sixth largest 10K in the nation, among the BibRave 100: A Definitive List of the Best Races in America and an Austin Fit Magazine’s “Best Road Race.” We intend to keep it that way.

We hope you enjoy this year’s virtual event and join us again in 2022. Brighter days are ahead.

Thank you again.

Jeff Simecek Statesman Cap10K Race Director

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Ready to lunge better, run better or just plain move better? From sports-related pain to back or joint pain, our orthopedic specialists can help.

And with enhanced safety precautions, we’re here to keep you healthy and active. Find a specialist today at BSWHealth.com/Ortho.

Proud to be the Presenting Sponsor of the 2021 Statesman Cap10K

Photography may include models or actors and may not represent actual patients. Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers or Baylor Scott & White Health. ©2021 Baylor Scott & White Health. 99-ATX-234201-Cap10K Runner Guide_2021 AM

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From Start to Finish: A Class Act

Jeff Simecek, Cap10K Race Director, Iram J. Leon

Thank you, Iram J. Leon!

We appreciate your enthusiasm as 2021 Cap10K Virtual Race Ambassador. You inspire us all.

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Born to Run

Scientists Praise Physical and Mental Health Benefits something so simple can be so effective.

by Jana Hill Run!

But not out of fear – quite the opposite.

Run because we are designed for it; our upright bodies are made to move.

Run because it reduces the causes of illness, and increases the potential for happiness. Run because it is one of the most effective calorie-burning exercise modalities. And run because it can be good for your knees and can improve your heart health.

Or just run to feel good.

In a study examining 55,137 adults between the ages of 18 to 100 years of age, runners had 30- and 45-percent reduced risk of cardiovascular mortality, and bought themselves an added three years of life. Dose and pace were considered, and even the slower runners with a less robust run-

Happy yet? Runners are: Just 30 minutes on a treadmill, running or walking, is enough to lighten the heart of even those with major depressive disorder, according to a study by the American College of Sports Medicine. ning practice saw benefit.

And while “persistent runners” enjoy a greater health benefit than the less-avid lot, pace and dose are less important than just the act of running.

Controls were considered, and study authors say the benefits of running “were consistent regardless of sex, age, BMI, health conditions, smoking status and alcohol consumption.”

Running is a simple act to protect your heart-health, reduce risk of a wide array of illnesses, and increase bone density. It’s an uplifting thought – that

Studies have also examined whether running harms the knees, and the movement-medicine wins again.

Proper body mechanics while running can protect the knees, says Mindy Solkin, an ACE-certified personal trainer and owner of The Running Center in New York City. Her organization recommends mindful movement and healthy form, in a practice called Runditioning.

“Running doesn’t hurt your knees if you do it correctly,” Solkin told WebMD.

Anatomy and physiology instructors will report that mechanical stress is helpful to bone-density. So, while knee-health can suffer when form is off, the act of running is not the key culprit. Add to that the fact that avid runners tend to have a lower body mass, which is protection for the knees, per one study.

Due to its rigorous nature, the act of running can also reduce the amount of time needed to see health benefits.

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

And it burns enough calories for you to eat – whatever you feel like eating.

Just plan your next run around that chocolate decadence, or that second glass of Pinot Noir.

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Soda Lime 1½ oz Tito’s Handmade Vodka 4 oz soda water 1 lime slice, garnish Add Tito’s Handmade Vodka, soda water, and ice to a glass and top with a squeeze of lime.

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Running for Your Life

The Generational Legacy of Your Running Practice I didn’t choose the running life. It chose me.

Not because of any great athletic acumen on my part, you understand. In spite of that, actually.

My dad started running when I was in elementary school, and soon graduated to 5K and 10K races. I remember the discipline of the thing impressed me. He’d arrive home from work, ditch the tie, grab the sneakers, and head out the door. When he transposed for me the distance he was covering from kilometers to miles, he seemed herculean.

Then my mom got in on the trend and put in some miles herself.

I went on a few runs because of their example. I’d head out the door and run frantically fast, supposing that was the way in which it was supposed to be done. Then I’d hobble around for the next few days, shin splints humbling my assumptions about how easy it looked.

But running didn’t seem like a ‘sport’ to me. A sport conjured up the images of the times I attempted something requiring lots of equipment, coordination, hours of drills with teammates, and a constant comparison of my lack of prowess compared to my much more talented classmates. A sport seemed to be the provenance of crowded stadiums and raucous gymnasiums and blaring pep rallies. Running seemed...calm. After all, it was something I saw my parents do. And it couldn’t be a sport, right, if your parents did it?

In search of athletic popularity in my high school days, I tried lots of things. I was a marginal volleyball player.

The aggression on the soccer field was a little terrifying.

I played a little softball when I was younger, but the skills needed at the high school level and beyond were far above what my batting swing could offer.

Finally, I decided to give something a try that didn’t seem to require the gear and team dynamics and hassle of the other pursuits I had attempted. I walked onto the crosscountry team. And that was it. Running. I was hooked.

Here’s what strikes me most, all these years later; I’m still running. Football and cheerleading days usually end after college. Volleyball, too. Soccer, baseball, basketball, the opportunities to continue to play evaporate in our march deeper into adulthood. But running, it can still be mine.

Even if I’m a little slower now. Even if I have seasons that the mileage dips. Running celebrates all generations, genders, and gaits. It’s handed down with ease. Simply by watching me head out the door to run, my kids all hit the pavement themselves, from the middle schoolers to the ones who have launched into adulthood. I run with each of them, and it gives us common ground as we cover ground. I know that I’ve handed off to them something that was handed off to me by my dad and my mom, a sport that can go anywhere, requires no special equipment or venue, can grow with you through the years, and

doesn’t hold you captive to a particular age and stage.

There’s a runner in my neighborhood in her late seventies. She’s a powerful inspiration. She dons a headband, wrist bands, and a pair of running shorts that have clearly earned a lot of miles. She heads out every morning. She’s not fast. She’s not blinged- out in accessories. She simply runs. Consistently. Contentedly.

That’s the legacy of running. Whether you’re seven or seventy, you’re always part of the team. And as you head out on your Cap 10K journey, I celebrate that legacy with you. ___ Julie Lyles Carr is a best-selling author, podcaster, and runner living in Austin, Texas. She is also a content developer for Altrua HealthShare, one of the sponsors of the Cap10k. Julie is married to Mike Carr. They have eight kids, two unfriendly cats, and an antique dachshund.

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The finish line is just the start

KNOWING your wellness

scores is the next step Quest Diagnostics can be a great partner in improving your overall wellness. Our comprehensive lab services, access to conveniently located Patient Service Centers (PSCs), health plan coverage, and patient tools empower you to make better health decisions. Our PSCs offer enhanced safety measures such as frequent cleaning, fostering social distancing, and ease of scheduling COVID-19 antibody testing online.

Convenient

9 Patient Service Centers in the Austin area, 6 in Randalls, and 1 in Walmart

Affordable

Most major health plans cover Quest.

Now in-network with UnitedHealthcare®

Choice

You have a choice, so choose the leader in lab diagnostics

Tools

Get your lab test results sent to your mobile device with MyQuest™

Quest is honored to be the presenter of the 2021 Cap10K virtual race results. Visit the link below to submit your race time. www.cap10k.com/general-information/cap10k-virtual-run/submit-virtual-race-time/

© 2021 Quest Diagnostics Incorporated. All rights reserved. MI9595

Local Experts

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Tips for Ensuring Your Feet are Healthy on Race Day wrote on its website, MyAustinFoot. com. “People don’t realize the tremendous pressure that is put on their feet while exercising. For example, a 150pound jogger puts more than 150 tons of impact on his feet when running three miles.”

by Scott Holland Healthy feet are essential to running a good race, and proper care and footwear are essential to maintaining healthy feet.

As runners prepare for the virtual Statesman Cap10K set for April, the Austin Center For Foot and Ankle Surgery has tips for taking care of your feet while training for a race.

“The American Podiatric Medical Association stresses the importance of foot care in exercising,” the center

Running is linked to maladies such as athlete’s foot, blisters, corns, callouses and heel pain, including heel spurs, as well as runner’s knee, Achilles’ tendonitis, plantar fasciitis, shin splints, illiotibial band syndrome and stress fractures. The experts at Austin’s Arbor Foot Health Center say picking the right running shoe is an important choice to guard against injury.

“The heel of the shoe should be snug, and you shouldn’t be able to slip your heel out when laced up,” according to ArborFoot.com. “The shoe should be wide enough that your toes are not cramped against the sides of the

shoe. When it comes to length, your toes also shouldn’t be cramped and should have room to move and wiggle.

There should also be some flex in the shoe, as a shoe that is too rigid can cause strain on the foot. Finally, your feet should remain comfortable in the shoe even after hours of wear.”

Karien Potgieter, of RunnerClick.com, said shoes that don’t fit properly, or the wrong kind of socks, can generate friction, which leads to blisters. This occurs when the outer layers of skin rub against each other, causing a separation that is filled with liquid.

“The general consensus is that smaller, pain-free blisters and blood blisters are best left alone,” Potgieter said. “Simply cut a hole as big as the blister in a piece of moleskin, place the moleskin over the blister and cover with gauze. The blister should dry out and heal on its own.”

Runners with larger blisters, or any blister that interferes with movement, might consider draining the site. Anything that looks infected needs to be seen by a medical professional, Potgieter said.

To prevent blisters, Potgieter said runners should wear one or even two pairs of moisture-wicking socks.

Some runners use a lubricant to put a protective layer between the socks and feet, while others employ soft, secure tape on spots prone to blistering.

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

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WEST PECAN TRAILS 10K VIRTUAL 10K ROUTE 2 0 2 1

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GRACY FARMS 10K VIRTUAL 10K ROUTE 2 0 2 1

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MASTER CRANE 10K VIRTUAL 10K ROUTE 2 0 2 1

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BRENTWOOD HITCH 10K VIRTUAL 10K ROUTE 2 0 2 1

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LAKE EFFECT GLOW 10K VIRTUAL 10K ROUTE 2 0 2 1

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WOODSMAN’S CREDO 10K VIRTUAL 10K ROUTE 2 0 2 1

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ELECTRIC VIBE 10K VIRTUAL 10K ROUTE 2 0 2 1

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DAS WEG LAUFER 10K VIRTUAL 10K ROUTE 2 0 2 1

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THE QUEEN BEE 10K VIRTUAL 10K ROUTE 2 0 2 1

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CAMIHAWKINS: PlantingtheSeedsfor aHealthierCommunity H

ow fitting that Cami Hawkins’ roots are in Tyler, Texas — the “Rose Capital of America.” In her role as chief executive officer for Marathon Kids, she helps kids grow healthy lives through running.

The daughter of a physician and a nurse, Hawkins grew up in a home that valued health and wellness. As a young adult, she moved to Austin to attend the University of Texas, where she earned a bachelor’s degree in economics. After graduation, she moved to Boston for a year, then headed back to Texas to attend graduate school in San Antonio for health administration.

Not long after completing her second degree and settling into the capital city for good, Marathon Kids was founded

by Kay Morris. Since 1995, it has grown into a national nonprofit organization that serves hundreds of thousands of kids in all 50 states.

As Marathon Kids evolved, so did Hawkins. She became a health care professional, fitness enthusiast, philanthropist and mom. When her children joined Marathon Kids, she signed up to become a volunteer. More than a decade later, Hawkins became its CEO. For the last three years, she and “the most brilliant team of people,” as she describes her dedicated staff, have been moving the organization into the digital age and are engaging with kids and communities on a whole new level.

While Marathon Kids spans across the

country, the effect it has on its hometown is particularly meaningful. For more than two decades, the program has been implemented districtwide in Austin. This means that every AISD elementary school student gets to participate in Marathon Kids.

“I believe Marathon Kids has played, and continues to play, an important part in building Austin’s well-known culture for healthy living,” says Hawkins.

“We believe, and research has shown, that when kids are introduced to positive physical activities early in life, they become more physically active adults.

Not only that, but active kids do better in all aspects of their lives, academically, socially and emotionally.”

“W

hen kids are introduced to positive physical activities early in life, they become more physically active adults.”

When the pandemic arrived and ushered in remote learning for local students, Marathon Kids stepped up to help keep them moving. The organization opened up its resources to parents and created more programming for kids. Hawkins and her team added new features to their digital platform, Marathon Kids Connect, enabling parents to access their children’s Marathon Kids accounts and assist or join them

Cami Hawkins

in completing their miles and reaching their goals.

Long term, Hawkins hopes that it will be as important that kids move their bodies for 60 heart-pumping minutes every day as it is that they brush their teeth twice a day and get eight hours of sleep per night.

“If we can do that, we will reverse the inactivity crisis we are facing in America and turn the tables on childhood obesity, Type 2 diabetes and heart disease,” says Hawkins.

In order for the organization to do its important work, it relies on donations and partnerships.

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Last fall, the Statesman Capitol 10,000 named Marathon Kids as the beneficiary of its 44th race on April 11, 2021.

“We are celebrating our 25th anniversary this year and what better way to show the strength of our community than the pairing of Marathon Kids and

the Cap10K,” said Hawkins at the time of the 2020 announcement. “We are grateful for this partnership, as it will help us in our mission to reach more kids than ever and make the Marathon Kids program available to all, without cost as a barrier.”

Since 1978, the Cap10K has been

about bringing the Austin community together in the name of good health.

health,” said Jeff Simecek, Cap10K race director.

“Austin’s kids are the heart and the future of our city. So, I’m pleased that our race and running community will support Marathon Kids in their mission to get kids active and set them on the path toward a lifetime of good

One dollar from every Cap10K registration goes to Marathon Kids. Additionally, race participants can choose to make an additional donation when registering, which the Statesman will match up to $10,000, at Cap10K.com.

24R | THURSDAY, APRIL 1, 2021 | AUSTIN AMERICAN-STATESMAN

Treat Your Running Shoes Like You Would a Car, and They Will Go the Extra Mile

by Charmaine Little With Austin’s running season about to hit full swing, the website On-Run has offered tips on how athletes can get more miles out of their running shoes.

The importance of caring for running shoes was likened to the importance of maintaining a car. So, for starters, when should they be replaced?

According to the site, a quality pair

of running shoes lasts anywhere between 310 and 465 miles. The length of time can depend on the runner’s daily habits and how often the shoes are worn. It also depends on the run terrain, the style of running and the runner’s build.

Runners can see if their shoes are on the decline by looking at the soles, periodically checking the wear and tear and determining if there is any

fraying inside the heel. Eastern Mountain Sports magazine added that shoes need to be replaced if the outsoles look similar to a balding tire, if they don’t sit flat when they are on the floor, and if the midsoles are exposed.

The best practices for extending the life of running shoes include drying them after each use to prevent moisture from getting into the glue. It’s also a good idea to alternate between

pairs so that one pair isn’t getting all the wear and tear. Another tip is to unlace the shoes when taking them on and off and, of course, wearing highquality socks.

EMS also suggested that runners should only wear their running shoes for running. And running on smooth terrain and flat surfaces will also extend the lifetime of a pair of running shoes.

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Back in the Race Pandemic have you sitting still? Improve your fitness with healthy movement.

If your idea of “distance” refers to the walk from the room furthest from your refrigerator, it might be time to work some healthy movement back into your routine.

“With the pandemic, we’ve seen people eating more, being less active, and gaining weight,” said Richard Stoebner, MD, a cardiologist with Baylor Scott & White Health. “It’s more important now than ever to emphasize the effect healthy lifestyle habits can have on our overall heart health.”

While wearing masks, washing our hands and watching our distance from one another are helping to stem the spread of COVID-19, the habit of staying home — specifically, on the couch — is negatively impacting fitness levels and our overall well-being.

Healthy movement is important to a balanced lifestyle: a growing body of evidence indicates that exercise can help reduce anxiety, improve sleep and improve blood sugar control. It’s even associated with long-term benefits including lowering your risk of heart disease and certain cancers, as well as promoting positive cognitive benefits.

If this is the first time you’ve laced your sneakers in a year, remember to walk before you run.

Providers with Baylor Scott & White Health shared a few tips on how to incorporate walking or running back into your life: Make movement a priority. Start with simply moving more – take conference calls while pacing around your house or office, spend evenings and weekends playing outside with your kids or pets, listen to a podcast while taking a casual walk or cleaning a room. Just get moving.

Slowly ramp up. “Start training early,” said Andrew Bruyn, MD, a podiatrist with Baylor Scott & White Health. “Spend at least 16 weeks ramping up mileage if you plan to run a 10K.” Get motivated. Positive peer influence can make a difference in achieving your goals. “Find a buddy,” recommended Dr. Bruyn. “Running partners are great for motivation and accountability, and generally improve the entire experience.” It has been shown that group workouts can increase your workout capacity and brain plasticity associated with improved attention and memory.

Providers at Baylor Scott & White Health give tips to get ready for the Cap10k. You can visit some of the experts at Baylor Scott & White Medical Center – Austin.

Give yourself time and variety. “Avoid big runs on consecutive days; give your body 24 hours to recover,” said Albert Diaz, MD, an orthopedic surgeon with Baylor Scott &White Health, who specializes in the treatment of sports-related injuries. He also suggested varying the intensity and duration of your run or walk and recommended cross training with lower impact exercise like spinning or elliptical, especially if you are prone to injury. Strength training at least two days a week may also help keep injuries at bay.

Think about your feet. Whether you are walking or running, your shoes and your surface are quite literally where the rubber meets the road, so choose wisely. “You may need to break in some shoes, so timing a replacement pair can be important,” said Dr. Bruyn. Replace your shoes every 300-500 miles.

Take note of pain. If you have pain, don’t try to run through it; instead, get evaluated by a medical

professional soon after the injury, recommended Brandon Solemsaas, MD, a chiropractor with Baylor Scott & White Health. “That’s important to ensure that you don’t have a stress fracture or bone stress injury that could sideline your running,” he said.

Communicate with your team. Medical professionals, including physicians, chiropractors, physical therapists and others are as dedicated to keeping their patients well as they are in helping heal them when they are sick. Ask your medical provider about a routine that works for you and your body. Then, get moving!

Enjoy the Cap10K Virtual Race and keep moving to stay well.

For more information about Baylor Scott & White Health, please visit MyBSWHealth.com or download the MyBSWHealth app.

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Lower Back Pain? Yoga Might be the Treatment For You

by Akshaya Chinapa Reddy If you work at a desk all day, are on your feet a lot, commute long distances or are required to carry heavy loads — like young children — chances are that your lower back complains from time to time. Sometimes our daily repetitive activities cause chronic, recurring pain.

You might have tried over-the-counter painkillers, soaked in Epsom salts, used heating pads and more. But most of these therapies offer only short-term relief from discomfort and low back pain.

UNDERSTANDING YOUR RISK FACTORS Aside from underlying diseases, there are several risk factors that can increase your chances of low back pain, including the following: • Age: Low back pain typically shows up between the ages of 30 and 50.

• Activity Level: Low back pain is more common in people who are less active — gravity has a direct impact on the lumbar region and can cause strain in the lower back when we sit for long periods.

• Pregnancy: Carrying a 6 to 10-pound human, without the ability to use the abdominal muscles, causes the muscles in our lower back to take over supporting the spine and its movements.

• Weight Gain: Puts stress on the low back • Work-Related Activities: Standing for long periods, lifting heavy objects and pushing or pulling all day can have a negative impact on your back.

HOW YOGA CAN EASE BACK PAIN Yoga has been touted for its ability to improve and maintain back health.

Because yoga postures require direct movement of the spine, yoga — when practiced regularly — can help improve the functionality, mobility and strength of the spine and surrounding areas. When we give our bodies an experience that counters the effects of sitting too much or being on our feet all day, we allow our

bodies to release any tension built up from our daily activities.

Through a regular yoga practice, we are, in away, resetting our body so that it can continue to serve us in the many ways we ask it to. Studies over the last decade have shown many hopeful outcomes of a regular yoga practice. The results vary from reducing to completely eliminating back pain, and many study participants even reduced their use of pain medication. A recent study also suggested that a regular yoga practice may be useful as a treatment option for people with chronic lower back pain and found that yoga was as effective as physical therapy for treating moderate to severe chronic low back pain.

If you are experiencing low back pain and

are looking for relief, there are some simple yoga poses that you can do in the comfort of your home. As a yoga teacher, I also suggest that you find a gentle yoga class in your vicinity and practice at least two to three times a week for long term relief or reduction of low back pain.

The breathing in a yoga practice is just as important as the movement itself. When you incorporate correct breathing and can coordinate the breath with the movement, healing occurs beyond the physical level. Your mind connects with your body and you are able to develop awareness as you go about your day. This awareness can keep you from overworking your low back by choosing a safer way to move, and can even remind you to get up and stretch

when you have been sitting for too long.

This is what we in the yoga world call “Yoga off the mat.”

(Disclaimer:Notallyogaposturesareappropriateforeverybody.Ifyou feelpaininanymovement,thentheposturemaynotberightforyou.) ___ Akshaya Chinapa Reddy is a certified yoga teacher at Baylor Scott and White Medical Center – Round Rock. She has been teaching yoga for over 8 years and is currently working on her yoga therapist certification. She is passionate about teaching and studying yoga and Ayurvedic cooking, and hopes to infuse all her clients with a love for yoga.

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GEAR UP FOR A GOOD TIME Find everything you need to get ready for your 10K and have fun out there.

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How to Prepare for a 10K Run

by Carrie Bradon Staying fit is a priority for many Austin residents, and while general fitness might not be difficult to maintain, preparing for a structured event, such as a 10K run can be a different story.

With the springtime Cap 10K — the largest 10K in the state — set to be a virtual event this year, Cody Hill, primary trainer at Camp Gladiator in Austin, shared his expertise about training for this event, which is one of his favorites.

Though a 10K is by no means as challenging as a marathon, it is a distance that can be difficult for even active individuals; working up to a distance of over 6 miles should be tackled with dedication and the right approach.

“A

general rule of thumb is to increase total weekly mileage by about 10% and staying at that new mileage for 1-3 weeks to allow the body time to adapt, then adding another 10% and so on.”

“A general rule of thumb is to increase total weekly mileage by about 10% and staying at that new mileage for 1-3 weeks to allow the body time to adapt, then adding another 10% and so on,” Hill said. “Some individuals might be able to handle larger and more frequent mileage increases while others cannot. It’s likely better to be patient and add mileage slowly instead of too much too quickly, getting injured, and having to sit out an upcoming race.”

While regular running is key to increasing distance, Hill said that getting sufficient sleep — 7-8 hours uninterrupted per night — should not be overlooked.

Stretching is probably the least enjoyable part of training for a run, and fortunately, Hill said, not everyone needs to set aside time for it.

“Just because a muscle feels ‘tight’ does

Cody Hill Primary Trainer, Camp Gladiator not mean it actually is or that it needs to be stretched,” Hill said. “Sometimes it’s weak, other times it’s fatigued or sore. Not everyone needs to stretch, some individuals are better off focusing on strength, stability, or motor control instead of creating more flexibility and mobility.”

Correctly fueling your body is important for any form of exercise and for running this means having a wellrounded diet.

“A broad recommendation that most people could benefit from is consuming protein around workouts,” Hill said. “It doesn’t need to be immediately before or after but the meal before the run and the meal after the run should include

protein to help retain and repair lean body mass and aid recovery.”

Just before a run, there are certain foods that runners do well to avoid entirely, Hill said. These include anything that the individual is allergic or intolerant to, high-fiber or high-residue foods (raw seeds, figs, artichokes, beans or broccoli), spicy foods, heavy foods, leafy greens, alcohol or foods that cause gastrointestinal distress.

Additionally, being sufficiently hydrated plays a big part in the success of a run, Hill said.

Camp Gladiator, where Hill is an instructor, has over 400 locations throughout the city of Austin, making it an ideal resource for those looking for training and accountability.

“Our workouts are designed around the 7 primal movement patterns and include all 3 planes of motion - this means the entire body is challenged appropriately and in a variety of ways,” Hill said. “I like to encourage people to try multiple locations and Trainers, each trainer is a little different so find the ones you enjoy the most.”

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From Safety to Motivation, a Phone Can Be a Runner’s Best Asset

by Charmaine Little Despite presenting a possible inconvenience, Outdoor Fit Lab listed safety as the top reason why runners should bring their phones when they hit the road or trail.

Still, where should it be stored? Some of the top places named are an armband, pockets, a running or hydration belt, and a hydration backpack. That way, runners can also use apps on their phone to track their progress.

Run Smart Online also suggested that runners clip the phone to their sports bra or even use a device that allows them to strap it to their hands. For men, performance shirts are a plus as most of them feature multiple pockets sturdy enough to support a smartphone during a run.

As for what runners can do to track their progress and even stay entertained during a run, Digital Trends threw out a few ideas. The Strava app lets runners interact with fellow runners via monthly challenges and leaderboards, helping them achieve any fitness goals. Runtastic features stories and podcasts that runners can enjoy for about 40 minutes each.

RunGo also helps runners find new places to run with voice navigation.

It features more than 100,000 routes worldwide, so it’s beneficial for runners while they are traveling.

Of course, music is also a great motivator while running. Runner’s World published multiple running playlists to help runners stay upbeat. From running songs for Valentine’s Day to a list of songs that are perfect for March.

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Then And Now

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Austin Bussing

Past Capitol 10,000 Winners

by Brom Hoban Over the past 44 years, some of the best runners in Texas have come across the finish line of the Statesman Capitol 10,000 in first place. These dedicated athletes have continued to make running an important part of their lives, and the Austin American Statesman caught up with a handful of them to see what winning the race meant and what they are up to today.

Allison Macsas, 36, 2011 winner in a time of 34:52 “I remember that it was a complete shock,” said Macsas of her 2011 win. “I had just run my first marathon in Houston. I had been trying to qualify for the 2012 Olympic Marathon Trials, and I missed qualifying by 46 seconds.”

Macsas recalls that she didn’t run for a month after Houston and wasn’t in shape to run the Capitol 10,000. However, as part of Team Rogue at

the time, she was obligated to. She ended up running a personal best for the distance by nearly a minute.

“It was pretty good weather that day,” Macsas recalls. “It was the first big win I ever had in Austin. Crossing the finish line in your hometown is always the most special way to win a race. I was outkicked in 2010 by Desiree Ficker, so to be able to come back and actually take the win—well, let me just say, it’s one of my proudest wins ever!”

At the time Macsas won, she was working at the Rogue Running store and training as a member of Rogue’s elite team. She eventually qualified for the 2012, 2016 and 2020 Olympic Marathon trials.

Now living in Bend, Oregon, Macsas is co-founder of Rogue Expeditions, an adventure travel company for runners, that takes runners to 10 different countries around the world for all-inclusive running vacations. Their next scheduled trip will be in July—they’ve been on hiatus since February 2020 due to the pandemic.

Allison Macsas Macsas still runs up to 85 miles a week, mostly on trails, and is planning on running the Rim-to-Rimto-Rim Grand Canyon 50-mile run with a bunch of Austin runners in May.

photos courtey Brom Hoban

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Jennifer Hall

Three former Longhorns: Erik Stanley (at right) with Rory Tunningley and Leo Manzano

Chris Kimbrough, 51, 2014 winner in a time of 35:36

my racing had been on the track. At the time, I lived about two miles from the start line, so I decided to ride my bike to the race instead of stressing to find a parking spot downtown. The weather was perfect—55 degrees and sunny. I had no idea who else was racing, who would be my competition. I was just excited to be a possible contender for the win in such a large race. Since I rode my bike to the race, I got to ride home with a huge trophy sticking out of my backpack.

Kimbrough made big news as a 44-year-old mother of six when she won the Capitol 10,000 in 2014. “The weather was good that day,” recalls Kimbrough. “I was just out there running. I was kind of surprised that I won. Some of my best racing was in my early 40s. A lot of great runners in Austin have won the race. It was one of the highlights of my career, because the Cap 10 brings such great runners in. So, winning the Cap 10 really meant a lot to me.”

At the time, Kimbrough was going to school to learn sports massage and looking to qualify ion the 2016 Olympic Marathon trials. She’s now doing sports massage therapy at the Knot Detective in Austin. “I mostly do trail running now,” said Kimbrough, who like Macsas, will be running the Rim-to-Rim-to-Rim Grand Canyon 50-mile run in May.

Jennifer Hall, 32, 2017 winner in a time of 36:46 “I remember waking up that morning being really excited to finally put myself out there in the local Austin road racing community,” said Hall. “Up until that race, I had never done any big road races. Other than a few small road races in the summers, all of

Back then, Hall was managing Ready to Run, a local running store in town, and had lived in Austin for about four years. “I knew that the Cap10k was a huge deal, so it meant a lot to win such a large race in my new home,” she said.

She’s now an analyst for a commercial real estate appraisal company, and has hung up her competitive racing shoes, but still gets in plenty of running.

“Running will always be a very large portion of who I am,” said Hall. “I still run every day and if I’m feeling good, I’ll throw in some fast stuff just for fun.

Last year, my boyfriend JT Sullivan and I converted a cargo van into an RV, so now we can travel all around the country to run, hike and explore trails. That’s more my jam now!”

Gilbert Tuhabonye, 46, 2002 winner in a time of 31:47 “Conditions were tough that day— very windy,” Tuhabonye remembers. “I pretty much ran solo, and I remember coming under MoPac past Austin High School and it was like going through a wind tunnel. It was really fun to win the race and be part of the tradition. It’s a signature race, and it’s always great to see how the community gets up for it. It’s great to be part of the history.”

“The Capitol 10K is a Texas thing,” added Tuhabonye.

“Winning a race of that magnitude—and let’s be honest – it’s a tough course and winning in front of your community is a great feeling. We have so many great runners, and to come in first gave me an opportunity to be recognized.”

At the time of his victory in 2002, Tuhabonye was working for RunTex, a running store in Austin. He now is coaching track and cross-country for St. Andrews and is the founder and coach for Gilbert’s Gazelles. Additionally, Tuhabonye is an adviser for the Texas Holocaust and Genocide Commission.

“I still run, and train quite a bit—I run about 40 miles a week. Now that I’m a master—40 and over—I’m really looking for races to come back and compete,” said Tuhabonye. “That’s what gets me out the door.”

See Then & Now, Page 44

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Then & Now FROM PAGE 39

Erik Stanley, 35, 2015 winner in a time of 31:01 “I remember going at it with Rory Tunningley that day,” said Stanley. “We are both former Longhorn runners. It was warm and humid, and we were pretty close for the first three miles, but I was able to break away after that. It was awesome to win. For me it’s fun to run well in front of my city, friends and family. It’s exciting to be able to race against all of the top runners in Austin and Texas. It’s an iconic Austin race, and there are so many great runners who’ve won it, coming out of colleges around Texas.”

When Stanley won, he had just started Trail Roots—a running company here in Austin that builds running communities offering group runs, trips and races.

“This last year, we shifted to virtual events,” said Stanley.

“The company is now seven years old and we’re figuring out new options. Before COVID I didn’t think much about

virtual events. As I realized that’s what we had to work with, we started to embrace virtual events. It’s important for people to get out there and have a challenge. Virtual events provide a less stressful environment—you can do it on your own terms and focus on what’s important to you.

So it helps keep people motivated.”

These days Stanley is looking to qualify for the 2024 Olympic Marathon trials and runs about 50 miles a week, much of it on trails.

Austin Bussing, 30, 2016 winner in a time of 30:48 “It was kind of foggy and the air was heavy with humidity, that day. “I was excited and nervous,” said Bussing, who ran for the University of Texas. “Road racing is exciting because you get to see a lot of your friends and race with folks you know. I remember breaking away from Aggie runner Ryan Miller on Enfield Boulevard and picking up the pace in the final three

miles to win.

“Winning the Capitol 10,000 meant a lot. I didn’t really think of myself as a 10K runner—I was more of a steeplechase runner, so it was nice to step outside of my comfort zone. The important thing for me was the history of that race. Steve Sisson, who won the race in 1992 was coaching me at the time and I’ve always looked up to him. I’ve always had a lot of respect for the past winners, so it was cool to join that group,” said Bussing, who was working at Rogue Running store at the time and was also coaching runners.

Bussing left Austin in 2016 to pursue a PhD in Political Science at the University of North Carolina and is excited to announce that he’ll be coming back to Texas in early August to teach political science as an assistant professor at Sam Houston University.

“I am trying to get back into running these days,” he said. “Working on PhD, I had a lot of days of just sitting and writing. So now I’m getting back into it. I probably run 25 to 30 miles a week.”

Dynamic Stretching in Your Warm-Up Will Improve Movement Later type of warm-up activity, when raising the arms overhead in Upward Salute then moving through multiple poses and repeating that action. Beware of the urge to bounce: dynamic stretching involves precision and slow movement, rather than the bouncing and abrupt act of “ballistic” stretching.

by Jana Hill Move and flow, sweep the arms up and lengthen the muscles. Let the blood flow, the joints glide – then, go for that run, that hike, that long walk on the beach.

The power of a warm-up is that it prepares the body, and a prepared body moves well. Movement recruits activity in the nervous system, it promotes muscles to move that bony framework, and it utilizes oxygen and glucose to fuel internal activities that create more and more energy.

Bodies adapt, and more training leads to more ability to train. But, first, warm up.

Phil Maffetone, physician and health expert, says a warm-up makes the body operate more efficiently, increasing oxygen availability and lung capacity, while energizing the body with use of stored fat.

Reach, circle the arms, bend the knees, and do it again and again, to get the body ready, before endeavoring on that jog, run, hike or spin class.

A warm-up prepares the muscles and mind, warning the nervous system of what is to come, and increasing much of the body’s blood-flow into muscle tissues that will be asked to expand and endure the stress of moving the body’s framework. It also gives the athlete’s brain a chance to take inventory of aches, pains and tight muscles before demanding more strenuous

actions from pliable but also injury-prone muscle tissue.

The process of a warm-up includes asking less of the body before asking more, by increasing circulation and rehearsing some of the movements that the muscles will do in a more rigorous way later on. Dynamic stretching is the act of moving through a range of motion repetitively, perhaps a dozen times. That type of stretching fits the criteria for a warm-up, moving blood and joints, and stimulating the movement of synovial fluid. Lubricated joints have an easier time in activity.

Actions such as those in a flow-yoga class use this

Dynamic stretching differs from static stretching, when a lengthened muscle is held in place, in a gently elongated state, for up to 30 seconds. Static stretching helps increase flexibility, as the muscle releases over time and tolerates a greater length. While dynamic stretching is considered more effective for functional movement, due to repeatedly striving for total range of motion, in a joint. That act gives the body the preparation it needs to move more completely, once more rigorous exercise is done.

The benefits of the overall warm-up itself include an increase in core temperature and preparation of the nervous system. Prepping the nervous system allows for better coordination and reaction-time.

Complete that warm-up with a set of dynamic stretches, and the added benefit is increased strength, while moving through a range-of-motion. The sensation of that strength-building is subtle, but it can be at once healing and preventive of injury, as a result.

With the right preparation, any body can prepare to move. As Maffetone says, “We are all athletes.”

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