Cap10K - 2014

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BROUGHT TO YOU BY H-E-B

Personal help for a healthier you, all at H-E-B Statesman Content Marketing

E

ating right and exercising regularly are mainstays of healthy living.

Though it’s easy to find a boot camp, fitness video or personal trainer at every bend in the road, finding the right nutrition for your lifestyle can be trickier.

Beginning this April, H-E-B will add personal nutrition services to its extensive menu of Health & Wellness offerings at select stores across the state. The company has employed regional dietitians for three years but has recently incorporated them into the store’s every-day business –

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FRIDAY, MAR 28, 2014

servicing shoppers in a Texas-size way.

Communities will have access to expert dietary and nutritional assessments and guidance from professionals like Kylie Bentley, RD, LD, CLT, Central Texas Regional Dietitian for H-E-B who is headquartered at the Westlake Hills H-E-B located at 701 S. Capital of Texas Hwy. “My role is to meet Texans where they are in their health journey and identify the next simple step for a sustainable healthy lifestyle,” said Bentley. “The next step is different for everyone. Some may be upgrading their basket choices to more nutrient-dense options, while others work on eating breakfast consistently.”

Kylie and her cohorts will lead the movement at H-E-B with grocery store tours, lunch and learns, cooking demonstrations, cooking classes, health expos offered to individuals, employers and healthcare providers all at an affordable cost.

“As a company, H-E-B has always car-

CAP10K RACE GUIDE

ried wholesome products and maintained current culinary trends, but now the focus is on helping customers with their plight to eat right,” said Heidi Deen Health and Wellness Promotions Manager. “Whether customers are shopping to prevent, or treat, diseases, they enter H-E-B knowing they can find a better-for- you product at the right price, with a friendly smile and knowledgeable expert.”

As for navigating the center store aisles on your own, H-E-B has placed nutrition shelf tag icons that follow FDA guidelines to help customers identify products to meet their needs faster and easier. And watch for the stores’ expanded organic line of products, H-E-B Organics, offered at everyday low prices that allows broader access to a wide variety of food choices for all Texans.

For more about nutrition services and healthy options at H-E-B, visit www.heb.com and click “pharmacy & health.”

AUSTIN AMERICAN-STATESMAN

Kylie Bentley

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APRIL 6, 2014 PACKET PICK-UP & LATE REGISTRATION Location: Palmer Events Center, 900 Barton Springs Road, Exhibit Hall 3.

Friday, April 4: 12:00 p.m.-7:00 p.m.

Saturday, April 5: 9:00 a.m.-6:00 p.m.

There is NO RACE DAY stuff pick-up or registration. See race website for parking info .

STARTING LINE & TIMES Location: Intersection of South Congress Avenue & Barton Springs Road 7:30 a.m. Wheelchair Athletes 8:00 a.m. All participants 8:45 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 their fitness pace or expected finish time. The start-line chute will be divided into permile pace times. Start with your pace group, line up based on pace per mile. Organization by race pace is developed to allow a safe start for every participant. For the safety of children and other participants parents, pushing baby joggers, are STRONGLY ENCOURAGED to start near the back pace groups. Joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials.

WHEELCHAIR TIMED ATHLETE DIVISION All wheelchair athletes are required to check in at 7:00 a.m. on the

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day of the race at the start line (south end of Congress Avenue Bridge). The start time for wheelchair participants will be promptly at 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 athletes or official vehicles approach to pass.

In addition, all wheelchair participants must wear helmets and use a chair suitable for competition.

Please see cap10k.com for official rules. 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 for the Performing Arts at the corner of South First Street and West Riverside Drive.

Austin B-cycle Visit one of 40 Austin B-cycle rental locations downtown and conveniently commute to the race.

24-Hour Day Pass: $8.00 Bcycle.com Capital Metro Park & Ride Public transportation travel plan on race day, visit Capital Metro at capmetro.org/planner 7-Day Local Pass: $9.00 Route info: (512) 4741200 PARKING DOWNTOWN FREE Parking locations on Sunday City Hall Garage (W. Cesar Chavez & Lavaca Street) TxDot Riverside Lots (118, 150 & 200 E. CAP10K RACE GUIDE

Riverside Drive) For all approved parking locations, see Parking under Race Weekend tab 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 immediate personal results messaging at http://bit.ly/1ohx1mx 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 nonContinued on Page 6

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transferable and MUST only be worn by the participants to whom they are assigned ■ MarathonFoto, the official photographer for the Statesman Capitol 10K, identifies participants by their bib number. Be sure your number is clearly visible on the front of your shirt.

New this year for smart phone users, the addition of a QR code one each race bib to instantly connect you to your official 5K split and 10K finish times. The QR code is located on the bottom of the race bib and can be scanned for immediate personal results.

AID STATIONS Drink plenty of water before, during and after the race. Water and

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portable toilets will be available at each of the four aid station locations along the race route.

If you stop running or walking, please pull off to the side of the road. Thousands of thirsty participants will be behind you waiting for their turn for water.

Remember to recycle all empty water bottles at a recycling station.

MILE MARKERS & CLOCKS Highly visible mile markers will be positioned at every mile.

Digital clocks will also be positioned at each mile location to indicate your unofficial time. Clocks are set on gun time.

ON-COURSE ENTERTAINMENT Live entertainment on the race course

CAP10K RACE GUIDE

presented by CLEAResult is aimed to please. Over 10 musical bands and acts will be performing along the course on race day. For a full list of who’s performing, visit cap10k. com.

COURSE INFORMATION The Statesman Capitol 10K course is USA Track & Field certified: TX10203ETM. The 10K course will close on a gradual schedule based on a 2:00:00 finish time (approximately a 20-minute/mile pace).

Participants will not be allowed to start the race after the starting line closes at 8:45 a.m.

It is 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

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 to 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

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and communications personnel will be positioned at the start line; each aid station 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.

For visitors to Austin, locations of Austin-area hospitals can be found under General Event Info at cap10k.com.

RULES FOR SAFETY ENFORCED Please adhere to the following prohibitions: no hand cycles, no dogs, no bicycles, no in-line skates, no roller skates and not wheeled vehicles (except registered wheelchairs). Violators will be disqualified and

removed from the course by a race official. Baby Joggers are permitted.

For the safety of children and other participants parents, pushing baby joggers, are STRONGLY ENCOURAGED to start near the back of pace groups. Baby joggers positioned in a manner that creates an unsafe obstruction will be removed by officials.

CHILDREN YOUNGER THAN 12 Each child younger than 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 Continued on Page 8

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everyone — especially children — fills out and wears ID tags on the bottom portion of the race bib number.

FINISH LINE & EXIT CHUTE At Auditorium Shores Please do not stop at the finish line. KEEP MOVING and make room for the thousands of participants coming in behind you.

Food, water and restroom areas are located once you EXIT the finishers’ chute. If you need medical attention, go to the medical tent (look for big Red Cross sign or aerial red balloons) where doctors, EMS and nurses will be on hand to assist.

LOST & FOUND

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In the event that you lose an item during the race, please check the Lost & Found 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 Cap 10K office at (512) 445-3598. Also, planning on a post-race meeting location ahead of time for you and your fellow participants or supporters is advisable.

Check our list of lost and found items online under Participant Information at cap10k.com.

FINAL PREPARATION Hydrate before, during

CAP10K RACE GUIDE

and after race; Plan your commute and parking (bike or bus alternatives available); arrive early to avoid traffic congestion; complete participant info tab on race number; pin race number on FRONT of T-shirt; do not remove timing tag from race bib (B-tag); line up in correct pace area; choose a finish line meeting spot; if weather is cold, layers are best. Average race-day temperature high 77.2 °F and low 53.8 °F. MARATHONFOTO EVENT PHOTOGRAPHER Capture the excitement of the Statesman Capitol 10,000! Take a few seconds to be photographed at various locations around the course or at the finish

line. Guarantee yourself a free proof from MarathonFoto.com (no obligation).

CAP 10K COSTUME CONTEST Dress up in costume!

To enter the contest and be eligible for prizes, you must get your photo taken at the MarathonFoto photo location in Butler Park after you exit the finish line chute. You could win!

For more info, costume categories and a list of the awards, visit cap10k. com. Cap 10K Costume Contest info is listed under General Event Information.

and the top results will be printed in Monday’s Austin AmericanStatesman newspaper and available online under Race Results at cap10k.com. For instant messaging on your official 5K split and 10K finish time sign up for RunFar Text Alerts. Sign up for immediate personal results messaging at http://bit.ly/1ohx1mx.

FREE SPORTS MASSAGES Massage therapists will be available to provide FREE sports massages to race participants. The massage tent will be located at the finish line on Auditorium Shores.

OFFICIAL RACE RESULTS

AWARD PRESENTATION

Complete race coverage

Location: Butler Park at

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approximately 9:30 a.m.

Awards Presentation: Overall, Masters and Wheelchair winners 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. In case of rain, the awards ceremony will be at the Embassy Suites Hotel near the starting line.

Stay around and help us congratulate the winners!

Age groups for Male & Female: 12 & under, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90-94, 95 & over.

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5K

COURSE MAP

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Distance: 10,000 meters (6.2 mi.)

Elevation: Start 438’ & Finish 441’ Start Time: 8:00 a.m.

Avg. Race-day Temperature: 77˚F H & 53˚F L 2013 Attendance: 18,382 37th Annual USA Track & Field Certified: TX10203ETM

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Mile 5

441.17 feet

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ELEVATION

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Kilometer Marker

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City Hall, 100 Lavaca Street Palmer Events Center, 900 Barton Springs Road ($7) One Texas Center, 505 Barton Springs Road ($7) Texas Dept. of Trans., 118 East Riverside Drive Texas Dept. of Trans., 150 East Riverside Drive Texas Dept. of Trans., 200 East Riverside Drive Austin B-cycle Visit one of forty Austin B-cycle rental locations downtown and conveniently commute to the race.

24-Hour Day Pass ($8) Bcycle.com Capital Metro Park & Ride Public transportation travel plan on race day, visit Capital Metro at capmetro.org/planner 7-Day Local Pass ($9) Route info: (512) 474-1200

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Starting Waves by Pace 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

5 min/mi 6 min/mi 7 min/mi 8 min/mi 9 min/mi 10 min/mi 11 min/mi 12 min/mi 13 min/mi 14 min/mi 15 min/mi 16 min/mi 17 min/mi 18 min/mi 19 min/mi

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31:04 37:16 43:29 49:42 55:55 1:02:08 1:08:21 1:14:33 1:20:46 1:26:59 1:33:12 1:39:25 1:45:37 1:51:50 1:58:03

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Choose one of these numbered locations at the Finish Line Festival to reunite with your family and friends after the race.

Signs displayed in Butler Park.

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Finish Line Festival

PACKET PICK-UP & LATE REGISTRATION Location: Palmer Events Center, 900 Barton Springs Road, Exhibit Hall 2.

Friday, April 4: 12:00 p.m.-7:00 p.m.

Race Day Location: Palmer

Events Center, 800 West Riverside Drive Saturday, April 5: 7:00 a.m.-9:00 a.m.

STARTING LINE & TIMES Location: Palmer Events Center, North Circle driveway 1. 8:00 a.m. B&G age

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14-15 2. 8:15 a.m. B&G age 13 3. 8:30 a.m. B&G age 12 4. 8:45 a.m. B&G age 11 5. 9:00 a.m. B&G age 9-10 6. 9:20 a.m. B&G age 7-8 7. 9:40 a.m. B&G age 6 & under 8. 10:00 a.m. 1⁄2-mile Family Fun Run & Walk

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At approximately 7:15 a.m., the race announcer will instruct all participants to line up at the starting line according to their age group. In order to ensure fast, accurate and fair race results, each child must run in their own age group at the specified

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time. Each age group will be instructed to gather prior to their race start time. Volunteers will hold signs for each wave start.

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PARKING DOWNTOWN FREE Parking locations City Hall Garage (W. Cesar Chavez & Lavaca Street) TxDot Riverside Lots (118, 150 & 200 E. Riverside Drive) Continued on Page 14

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One Texas Center (505 Barton Springs Road) Paid Parking Locations Palmer Events Center Garage $7 (900 Barton Springs Road) Statesman Cap Kids race does not provide transportation to or from the race. Capitol Metro offers public transit.

Visit campmetro.org for a complete listing of specific Cap Metro bus routes and times for race day.

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

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timed. Each participant will have their 1-Mile 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 immediate personal results messaging at http://bit.ly/1ohx1mx.

The ½-Mile Family Fun Run & Walk is not timed.

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

CAP10K RACE GUIDE

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 nontransferable and MUST only be worn by the participants to whom they are assigned ■ MarathonFoto, the official photographer for the Statesman Cap Kids, identifies participants by their bib number. Be sure your number is clearly visible on the front of your shirt.

New this year for smart phone users, the addition of a QR-code one each race bib to instantly connect you to your official 1-Mile finish time.

The QR-code is located on the bottom of the race bib and can be scanned for immediate personal results.

RULES FOR SAFETY ENFORCED For safety reasons, please adhere to the following prohibitions: no hand cycles, no dogs, no bicycles, no in-line skates, no roller skates and not wheeled vehicles (except registered wheelchairs). Violators will be disqualified and removed from the course by a race official. Baby Joggers are permitted.

For the safety of children and other participants parents, pushing baby joggers, are STRONGLY ENCOURAGED to start near the back of pace groups. Baby joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials.

CHILDREN YOUNGER THAN AGE 12 Each child younger than 12 should be supervised

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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 — fills out and wears ID tags on the bottom portion of the race bib number.

Austin AmericanStatesman newspaper and available online under Race Results at cap10k.com. For instant messaging on your official 1-Mile finish time sign up with RunFar Text Alerts.

Sign up for immediate personal results messaging at http://bit. ly/1ohx1mx.

MARATHONFOTO EVENT PHOTOGRAPHER Capture the excitement of the Statesman Cap Kids!

Take a few seconds to be photographed at various locations around the course or at the finish line.

Guarantee yourself a free proof from MarathonFoto. com (no obligation).

Everyone’s a winner! To be eligible for awards, all children must run in their appropriate age wave.

The awards presentation will start at approximately 10:30 a.m. in Butler Park.

The TOP THREE Boys and TOP THREE Girls in each age group will receive custom medals.

Additionally, Largest School, Team Spirit and Fastest Team recognition and titles will be announced. Stay around and help us congratulate the winners!

OFFICIAL RACE RESULTS Complete race coverage and the top results will be printed in Saturday’s

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YOU FINISHED! NOW IT’S TIME FOR SOME FUN. Join us at the Finish Line Festival where there will be live music, free massages, tasty food and drinks and tons of activities for the whole family!

Statesman CAPKIDS Finish Line Festival Saturday April 5 Activities include: The Mascot Bean Bag Toss sponsored by Covert Chevrolet Face Painting Bounce House Rock Wall Plus more from these partners: Boundless Nutrition

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Camp Gladiator Chipotle Clif Kids Concentra Urgent Care Covert Chevrolet Lemonade Day Little Herds Lone Star Overnight Progressive Waste Solutions Statesman CAP10K Finish Line Festival Sunday April 6 Activities include: Costume Contest at Cap10K ■ Texas Icon - Dress up as your favorite famous Texan ■ All Orange, All the Time - Show us your collegiate pride ■ Crazy Socks - Decorate your favorite socks or tights

CAP10K RACE GUIDE

■ Everyone’s a Hero Dress up as your favorite superhero ■ Wild Hats - Texas cowgirl or English royalty, all toppers welcome ■ Best in Show Surprise and delight us!

Prizes - $50 Visa gift card for 1st place in each category Stretching Tent sponsored by Gold’s Gym Plus more from these partners: AT&T Wireless Austin Parks & Recreation Blue Honey Yoga Evamor Water Gold’s Gym H-E-B HyDrive Water International Study Abroad Post Aptartment Homes Whataburger

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It’s not too late!

Grab this form and head to the Expo

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