Tuesday, December 22, 2009

Training Group Spotlight : Rogue Training Systems

Rogue Training Systems is kicking off 2010 by adding brand new training opportunities to our long list of successful, trusted running programs. Our mission is to create a solid and authentic community of athletes discovering a path, through running, that reaches their physical, mental & spiritual potential.

New in 2010 is Triathlon Running, coached by elite runner/triathlete Joe Thorne, who recently ran the second fastest marathon time at the Kona Ironman World Championships. Using a training schedule based around several of the most popular races, this group will meet twice a week and focus on the specific running needs of triathletes.

Another exciting addition for the new year is Darren Brown’s 10K PR class. Darren was the 2009 Capitol 10,000 champion and is also a three-time All-American and Olympic Trials Qualifier. He will bring his valuable experience as a professional runner to this program, which is geared towards runners or triathletes focused on breaking the 35, 40 and 45 minute barriers at the Capitol 10,000 or the Roundup.


Other upcoming training programs include:

Basic Training: Focused on beginners, the Basic Training program will prepare new runners for the slew of 5K and 10K races that happen during the spring. These groups meet three times per week for both running and strength workouts and include a number of educational seminars that teach everything from injury prevention to nutrition.

Zooma Austin Training: Rogue Training Systems is proud to offer the official training program for the 2010 Zooma Half Marathon & 5K on March 28th. This class will start at the beginning of January and will meet three times per week. The Zooma Austin Training Program is best suited for beginner runners focused on completing their first 5K or half marathon.

Team Rogue: This year-round program is ongoing and the best choice for committed runners focused on higher mileage and big goals. Each year the group chooses two marathons to attend as a team: one in the spring and one in the fall. Past trips have included the California International, Boston, Portland and Eugene marathons. Team Rogue meets on Tuesday, Thursday and Saturday mornings for coached workouts and long runs. The focus here is running, but a number of triathletes have found coach Steve Sisson’s expertise a very good addition to their running component.

Cap Tex Tri Program: Although our core focus is running, each year we offer a short “cross training” triathlon program, coached by professional triathletes Amy and Brandon Marsh. This program is open to all levels.

Iron Chicks: Our other tri program (which has been around longer than Rogue itself!) is for women attempting their first triathlon. The group meets three times per week for swim, bike and run workouts.Iron Chicks will begin mid-March and continue until the Danskin Triathlon in June.



As always, we offer a variety of class days, times and locations so that you can fit training into your schedule. This convenience, combined with our expert coaches, proven training programs and an unbeatably motivating atmosphere full of like-minded athletes ensures that you will remain committed to your goals and that Rogue will get you to the finish line in 2010.

Meet Your Red Licorice Team: Joey Trimyer

Race day is where it is at. The absolute thrill you get looking out at the athletes and spectators knowing that you made that happen is a drug you can't buy on the street. My first major event job was managing the lifeguards at the Olympics in Atlanta. Since then I've had the opportunity to work on some extraordinary races such as the Austin Marathon, Nike Human Race, and the Chicago Marathon.

When asked if I am Sweet or Twisted my answer has always been "Heck Yes" so when the time came to try something different I knew exactly where I wanted to work. Red Licorice is fanatical about the things that count while keeping a great sense of humor. So, a couple of phone calls and a brunch later and I was a Race Director/Project Manager for RLE!

As an athlete I've completed dozens of triathlons ranging from super sprints to Ironman. I also coach runners for Rogue Training, and co-own the race results site MyChipTime.com. I don't think a weekend is complete if I'm not racing, volunteering, coaching or somehow active. I think having been in on all aspects of an event gives me the empathy to make certain that athletes, spectators, sherpas, and volunteers all have a great time.

This will be my first year directing races for RLE, but already the team feels like an extended family. The culture at Red Licorice is to throw yourself at projects like it's your best friend's wedding. And then do it better. And then do it better again. I hope to live up to that standard.

See you on race day!

Friday, December 18, 2009

Recovery Nutrition - Hammer Recoverite

One of the most common mistakes athletes make is failing to consume adequate post workout or race recovery nutrition. All of us know the benefits of proper training but when it comes to recovery, some of us fall short. It’s easy to get caught up stretching and talking after a long workout. Then we go home, shower and maybe lay down for a moment, before you know it 3 hours have passed since the workout ended. By that time, we are starving and head for anything that is easy without regard to what would be best for our bodies.

Performance improvement depends on a program of exercise that stimulates muscular and cardiovascular adaptation followed by a recovery period in which the body rebuilds itself slightly more fit than before. Thus, the real gain of exercise occurs during recovery, but only in the presence of adequate rest and nutritional support. Athletes who fail to replenish carbohydrates and protein shortly after workouts will never obtain full value from their efforts. So even though all you may want to do after a hard workout or race is get horizontal and not move for several hours, you must first take care of what might be the most important part of your workout: the replenishment of carbohydrates and protein.

Carbohydrate replenishment as soon as possible upon completion of the workout (ideally within the first 30 minutes) takes advantage of high glycogen synthase activity, imperative to maximizing muscle glycogen, the first fuel the body uses when exercise commences. Protein supplies the amino acids necessary to (a) maximize glycogen storage potential, (b) rebuild and repair muscle tissue, and (c) support optimal immune system function.

This is also an ideal time to provide the body with cellular protection support in the form of antioxidants. Because athletes use several times more oxygen than sedentary people, they are more prone to oxidative damage, which not only impairs recovery but is also considered a main cause of degenerative diseases. Consistent supplementation with a full spectrum vitamin/mineral supplement, along with any additional antioxidants, boosts and maintains the immune system and reduces recovery time.

The bottom line is that post-workout nutrition is an important component of your training, and properly done, allows you to obtain maximum benefit from your training. For more detailed information on this extremely important topic, please refer to the article, Recovery - A Crucial Component For Athletic Success at www.hammernutrition.com

Recommendation: Depending on a number of factors (such as body size and length/intensity of the workout), consume 30-90 grams of complex carbohydrates and 10-30 grams of protein (a 3:1 ratio of carbohydrates to protein) immediately after workouts. This is easily accomplished with Recoverite, the all-in-one, complex carbohydrate/glutamine-fortified whey protein isolate recovery drink.

Whole food should be consumed within the next hour for optimal benefit. If this is not possible, another serving of Recoverite can be used. The rule of thumb is to consume your Recoverite immediately and then have a meal (250-300 calories) of whole food with the same 3:1 ratio every hour for each hour you raced or trained.


Reference: “Ten Biggest Mistakes Endurance Athletes Make”, Steve Born



Amanda McIntosh (pictured above) is a Running Coach and World Class Ultradistance Athlete. She recently made her Triathon debut by completing the Red Licorice Womens Tri Series.

Photo Credit: Marcos Ferro (www.marcosferro.com)

Tips From Advanced Rehab - Plantar Fasciitis

Plantar Fasciitis

Plantar fasciitis is a common, painful foot condition. Patients, and sometimes doctors often confuse the terms plantar fasciitis and heel spurs. Plantar fasciitis refers to the syndrome of inflammation of the band of tissue that runs from the heel along the arch of the foot; a heel spur is a hook of bone that can form on the heel bone (calcaneus). About 70% of patients with plantar fasciitis have been noted to have a heel spur that can be seen on X-Ray
.
Who gets plantar fasciitis?
Plantar fasciitis is most often seen in middle-aged men and women, but can be found in all age groups. Plantar fasciitis is diagnosed with the classic symptoms of pain well localized over the heel area of the bottom of the foot. Often the pain from plantar fasciitis is most severe when you first stand on your feet in the morning. Pain often subsides quite quickly, but then returns after prolonged standing or walking.

Plantar fasciitis is sometimes, but not always, associated with a rapid gain of weight. Plantar fasciitis is also sometimes seen in recreational athletes, especially runners. In these athletes, it is thought that the repetitive nature of the sports causes the damage to the fibrous tissue that forms the arch of the foot.
Could something other than plantar fasciitis cause this pain?
Plantar fasciitis can be confused with a condition called tarsal tunnel syndrome. In tarsal tunnel syndrome, an important nerve in the foot, the tibial nerve, is trapped and pinched as it passes through the tarsal tunnel, a condition analogous to carpal tunnel syndrome in the wrist. This may cause symptoms similar to the pain of a plantar fasciitis.

There are also other less common problems such as nerve entrapments, stress fractures, and fat pad necrosis, all of which can cause foot pain. Finally, several rheumatologic conditions can cause heel pain. These syndromes such as Reiter's syndrome and ankylosing spondylitis can cause heel pain similar to plantar fasciitis. If your symptoms are not typical for plantar fasciitis, or if your symptoms do not resolve with treatment, your doctor will consider these possible diagnoses.

Why did I get plantar fasciitis?
Plantar fasciitis occurs because of irritation to the thick ligamentous connective tissue that runs from the heel bone to the ball of the foot. This strong and tight tissue contributes to maintaining the arch of the foot. It is also one of the major transmitters of weight across the foot as you walk or run. Therefore, the stress placed on the this tissue is tremendous.
When a patient has plantar fasciitis, the connective tissue that forms the arch of the foot becomes inflamed (tendonitis) and degenerative (tendinosis)--these abnormalities cause plantar fasciitis and can make normal activities quite painful.
Symptoms of plantar fasciitis are typically worsened early in the morning after sleep. At that time, the arch tissue is tight and simple movements stretch the contracted tissue. As you begin to loosen the foot, the pain usually subsides, but often returns with prolonged standing or walking.

Treatment
Treatment of plantar fasciitis is with short-term rest and controlling the inflammation. Here are the steps patients should take in order to cure their plantar fasciitis:
•Rest
•Ice
•Exercises and Stretches
•Active Release Technique

Thursday, December 17, 2009

Alice Nance - 2010 Race Schedule

Please check back!

Terri Stamm - 2010 Race Schedule

Please check back!

Terri Stamm - Past Races

2009 Dude Girl Triathlon

2009 Sweet & Twisted Triathlon 197th AG (1:56)

2009 Wool Capital Triathlon 1st Ath (3:32)

2009 Trek Women's Triathlon 26th AG (1:49)

2009 Champions Triathlon 11th AG (1:25)

2008 Marble Falls Triathlon 6th AG (2:49)

2009 Burnet Tri 3rd Ath (2:09)

2008 Sweet & Twisted Triathlon 31st AG (1:49)

2008 Wool Capital Triathlon 2nd Ath (3:4)

2008 Danskin Triathlon 143 AG (1:52)

2007 Danskin Triathlon 242 AG (1:54)

2006 Danskin Triathlon 369 AG (2:09)

Mike Perkins - 2010 Race Schedule

January 25, 2010: 3M Half Marathon

February 14, 2010: The Austin Marathon

March 21, 2010: Get Your Rear In Gear 10K

March 28, 2010: Champions Triathlon

May 9, 2010 The Rookie Triathlon

May 22, 2010: Real Ale Ride

June 20, 2010 Varsity/Junior Varsity Sprint Triathlon

July 11, 2010 Couples Triathlon

July 25, 2010 Cougar Country Classic 5K

August 1, 2010 Jack’s Generic Tri

Mike Perkins - Past Races

2009 MADD Jingle Bell 5K

2009 ARC Decker Challenge Half Marathon

2009 Ford Ironman Florida

2009 The Avia Austin Triathlon

2009 The Zilker Relays

2009 Couples Triathlon (sprint): 1 Male Friends Division 45 Overall (1:13)

2009 Gulf Coast Triathlon (half ironman): 30AG (5:26)

2008 Longhorn Ironman 70.3 (half ironman): 85AG (5:36)

2008 The Austin Triathlon (Olympic): 29AG (2:35)

2008 Jack’s Generic Triathlon (sprint): 23AG (1:17)

2008 Couples Triathlon (sprint): 21Mixed Friends Division 169 Overall (1:24)

2008 Marble Falls Triathlon (almost Olympic): 14AG (2:08)

2008 Capital of Texas Triathlon (Olympic): 114AG (3:03)

2008 The Rookie Triathlon (sprint): 29AG (1:04)

2008 Spenco Triathlon (sprint): 4AG (1:24)

Geoffrey Whitfield - 2010 Race Schedule

January 9, 2010: Bandera 25K or 50K

February 14, 2010: Austin Marathon

Geoffrey Whitfield - Past Races

2009 Ironman Florida

2009 PrairieMan Half Iron

2009 Pflugerville Tri 3rd OA (1:01)

2009 Cap Tex Tri 10th OA (2:04)

2009 Big D Marathon 2nd OA (3:00)

2009 Seabrook Trail Marathon 2nd OA (3:10)

2008 Longhorn 70.3 3rd AG (4:31)

2008 Buffalo Springs 70.3 4th AG (4:33)

2008 Lonestar Half Iron 2nd AG (4:22)

2008 Austin Marathon 6th AG (2:53)

2008 Bandera 25K Trail Run 1st OA (1:58)

2007 Longhorn Half Iron 5th OA (4:38)

2006 Ironman 70.3 World Champs 25th AG (4:21)

Donnie Martindale - 2010 Race Schedule

Jan 17, 2010: Houston Marathon

Jan 25, 2010: 3m Half Marathon

Feb 15, 2010: Austin Marathon

March 21, 2010: Get Your Rear In Gear 10K

March 28, 2010: Champions Triathlon

Apr 23, 2010: Lone Star Sprint Tri

May 9, 2010 The Rookie Triathlon

May 22, 2010: Real Ale Ride

June 20, 2010 Varsity/Junior Varsity Sprint Triathlon

Jun 27, 2010: Buffalo Springs Lake 70.3

July 11, 2010 Couples Triathlon

July 25, 2010 Cougar Country Classic 5K

August 1, 2010 Jack’s Generic Tri

Nov 28, 2010: Ironman Cozumel

Donnie Martindale - Past Races

2009 Jinglebell 5k

2009 Decker Challenge Half Marathon

2009 Run for the Water 10 miler

2009 Longhorn 70.3

2009 IBM Uptown 10k

2009 Run America Run 5k

2009 St. Johns 5k

2009 Austin Tri

2009 Zilker Relays

2009 Rattlesnake Sprint Tri: 2nd AG

2009 Congress Ave. Mile 4:45

2009 Rookie Tri: 2nd AG

2008 Ironman Florida: 12th AG (11:15:31)

2008 Longhorn 70.3

2008 Jacks Generic Tri: 2nd AG

2008 Rattlesnake Sprint Tri: 1st AG

2008 Buffalo Spring Lake 70.3

2008 Texas State Sprint Tri: 1st AG

2008 Lone Star Sprint Tri: 3rd AG

2007 Longhorn Halfiron

2007 Jacks Generic Tri: 2nd AG

2007 Texas State Sprint Tri: 2nd AG

Corina Warmerdam - 2010 Race Schedule

Mar 21, 2010 Get Your Rear in Gear 10k

Mar 27, 2010 Champions Triathlon

May 2010 Trek Women’s Triathlon

May 25, 2010 Real Ale Ride (50 Mile)

June 6, 2010 Danskin Triathlon

June 20, 2010 Varsity/Junior Varsity (Co-Ed Sprint and Kids Tri)

July 25, 2010 Cougar Classic 5k

Aug 22, 2010 Sweet & Twisted Tri

Sep 19, 2010 Red Licorice Olympic Distance Tri

Corina Warmerdam - Past Races

2009 Jingle Bell 5k

2009 Cedar Park 5Miler

2009 Burnet TRI-Hard Challenge

2009 Trail Setter 5k (Cedar Park): 27:55

2009 Danskin Triathlon: 27th AG (1:35:09)

2009 Couples Tri: 6th Friends-Female AG (With Lori Leonard) (1:33:05)

2009 Brushy Creek 5k: 1st AG (27:56)

2009 Sweet & Twisted Tri: 9th AG (1:38:55)

2009 Splash-n-Dash: 16th AG (31:32)

Carol Gibson - 2010 Race Schedule

February 14, 2010: Austin Half Marathon

March 21, 2010: Get Your Rear in Gear 5k/10k

March 27, 2010: Champions Triathlon

April 11, 2010 Austin American Statesman Capitol 10k

May 22, 2010: Real Ale Ride

May 31, 2010: Capitol of Texas Triathlon

June 28, 2010: New Belgium Brewing Urban Assault Ride

July 11, 2010: Couples Triathlon

July 25, 2010: Cougar Country Classic 5k

August 22, 2010: Sweet & Twisted Triathlon

Carol Gibson - Past Races

2009: Jingle Bell 5k (33:36)

2009: Thundercloud Turkey Trot (1:07:48)

2009: Mamma Jamma Ride Against Breast Cancer (65 miles)

2009: Dude Girl Triathlon (Relay)

2009: Avia Austin Triathlon, Olympic distance

2009: Zilker Relays

2009 Champions Super Sprint Triathlon: 18thAG (1:42:38)

2009 Capitol of Texas Triathlon, Olympic Relay, cycling

2009 Real Ale Ride

2009 Danskin Triathlon: 214thAG (2:03:21)

2009 New Belgium Brewing Urban Assault Ride

2009 Sweet & Twisted Triathlon: 94thAG (2:14:20)

2008 Daisy 5k (40:29)

2008 Danskin Triathlon (2:17:00)

2008 New Belgium Brewing Urban Assault Ride

2008 Sweet & Twisted Triathlon, Swim and bike, only due to injury

2008 Rocket Science Open Water Swim, 800m: 2ndAG (25:27)

2008 Jingle Bell 5k: (38:54)

Carla Uribe - 2010 Race Schedule

April 18, 2010 Ironman 70.3 New Orleans

March 27, 2010 Champions Triathlon

May 9, 2010 Rookie Triathlon

June 27, 2010 Ironman Coeur d’Alene

August 1, 2010 Jack’s Generic Triathlon

Carla Uribe - Past Races

November 14, 2009: World Championships 70.3

October 18, 2009: Longhorn 70.3

September 7, 2009: The Austin Triathlon

2009 Jack’s Generic Triathlon: 2ndAG (1:12:24)

2009 Couples Triathlon: 2ndAG (1:13:53)

2009 Buffalo Springs 70.3: 3rdAG (5:23:13)

2009 Lone Star Sprint: 1stAG (1:12:18)

2008 Ironman Florida: 2ndAG (11:20:13)

2008 Longhorn 70.3: 1stAG (5:12:27)

2008 CapTex Triathlon: 1stAG (2:29:11)

2008 Lone Star Sprint: 1stAG (1:08:48)

2007 Florida 70.3: 5thAG (5:33:27)

2007 St. Anthony's Triathlon: 2ndAG (2:26:02)

Buffy Weaver - 2010 Race Schedule

January 9-10, 2010: Walt Disney World Goofy’s Race and a Half Challenge
RESULTS: 1:46:58 (half-marathon) 3:52:06 (full marathon)

January 24, 2010: 3M Half Marathon

February 14, 2010: Austin Marathon

March 21, 2010: Get Your Rear in Gear 5K/10K

March 28, 2010: Champions Co-Ed Olympic Triathlon

May 22, 2010: Real Ale Ride

June 19, 2010: Varsity/Junior Varsity Co-Ed Sprint Triathlon

June 2010: Danskin Triathlon (Austin)

July 18, 2010 Vineman Ironman 70.3

July 25, 2010: Cougar Country Classic 5K

August 1, 2010: Jack’s Generic Triathlon (tentative)

August 16, 2010: Ring of Fire: Ride or Race Luckenbach

August 22, 2010: Sweet and Twisted Triathlon

September 19, 2010: Red Licorice Olympic Triathlon

October 2010: Longhorn Half Ironman

December 5, 2010: ARC Decker Challenge Half Marathon

December 12, 2010: Jinglebell 5K

Buffy Weaver - Past Races

2009 Decker Challenge (1:54:09)

2009 ING New York City Marathon (5:18:05)

2009 IBM Uptown Classic 10K (48:24)

2009 Disneyland Half Marathon (1:46:29)

2009 Sweet and Twisted Triathlon: (1:50:11)

2009 Rock ‘N’ Roll Seattle Marathon: (3:50:32)

2009 Danskin Triathlon (Austin): (1:47:01)

2009 Disney’s Princess Half Marathon: (1:59:27)

2009 Austin Marathon: (4:26:47)

2008 ARC Decker Challenge Half Marathon: (1:44:38)

2008 Rock ‘N’ Roll San Antonio Half Marathon: (1:47:01)

2008 ING New York City Marathon: (4:24:45)

2008 Sweet and Twisted Triathlon: (1:51:23)

2008 Danskin Triathlon (Austin): (1:55:30)

Amie Holland - 2010 Race Schedule

January 17, 2010 Houston Marathon

March 27, 2010 Champions Triathlon

April 2010, Cap 10k

May 2010 Cap Tex Tri

June 2010 Tulsa Tri

June 20, 2010 Varsity Tri

August 22, 2010 Sweet and Twisted Tri

September 25, 2010 Redman Half-Iron

Amie Holland - Past Races

2009 Turkey Trot (untimed)
2009 Longhorn Ironman 70.3 (5:46)
2009 Dude Girl Tri
2009 Sweet and Twisted Tri – 5th AG, 18th OA (1:31)
2009 Rookie Tri – 8th AG (1:03)
2009 Cap Tex Tri Olympic Distance (2:51)
2009 Tulsa Olympic Tri --first in age group, 4th overall female (3:05)
2009 Couple’s Sprint Tri-- 2nd in women division AG (1.24)

2008 – Out for injury recovery – no racing at all

2007 IBM 10k Uptown Classic – 14th AG (46.38)
2007 Oklahoma City Half Marathon (1:44.22)
2007 3M Half Marathon 14th AG (1:44)
2007 Cap 10k (46.55)
2007 Flap Jack 10k in Tulsa -- 2nd OA female, 1st AG (44.00)
2007 Jingle Bell 5k for MADD – 3rd AG (22:55)

Alice Nance - Past Races

2009 XTERRA Triathlon Camp Eagle: 2nd AG (2:26:43)

2009 Capitol of Texas Triathlon- Olympic: (2:56:48)

2009 AT&T Half Marathon: (2:05)

2009 Dirty Dozen 12 Hour Mountain Bike Race: 2nd Female 3-4 Person Team (11:26:05.7)

2008 The Dirty Du: 5th AG (2:30:58.0)

2008 Texas Triathlon Championship- Olympic: 3rd AG (3:22:04.5)

2008 The Urban Assault Ride: Coed Team (2:30:17)

2008 Fat Chuck’s Revenge Half Marathon Mountain Bike Race 30K: 2nd AG (2:43:18)

2008 AT&T Austin Half Marathon (2:08:55)

2008 Danskin Austin: (1:35:43)

2007 Danskin Austin: (1:39:10)

Adam Reardon - Past Races

2009 Longhorn 70.3 Triathlon

2009 XTERRA Nationals

2009 Sweet & Twisted Du

2009 Austin Triathlon

2009 Zilker Relays

2009 Hotter ‘N Hell 100

2009 XTERRA Austin

2009 XTERRA Camp Eagle: 3rd Place AG (01:58:40)

2009 Cougar Country Classic 5K: 6th Place Overall (00:18:34)

2009 XTERRA Dirty Triathlon: 3rd Place AG (03:04:50)

2009 The Rookie Triathlon: 3rd Place AG (00:50:59)

2009 3M Half Marathon: 5th Place Clydesdale (01:30:28)

2008 IronMan Wisconsin: (12:33:16)

2008 Buffalo Springs 70.3 Half IronMan: 3rd Place Clydesdale (05:27:28)

2008 Lonestar Half IronMan: 1st Place Clydesdale (05:10:21)

2008 AT&T Marathon: 4th Place Clydesdale (03:34:43)

2007 Austin Beer Mile: 23rd Place Overall (00:12:01)

Adam Reardon - 2010 Race Schedule

January 24, 2010: 3M Half Marathon

February 14, 2010: Austin Marathon

April 25, 2010: Lonestar Half IronMan

June 27, 2010: Buffalo Springs 70.3 Half IronMan

November 2010: SilverMan Triathlon

January 2011: Tough Guy UK

Buffy Weaver :: Jinglebell k5

RACE DAY: December 13, 2009
Race Information
Race Results

On Friday after work, I went to pick up my packet and register my husband, Terry, for the race. I really appreciate the volunteers for working that packet pick-up. It was cold out there, and they are all troopers for being out there to help everyone get what they needed. Thank you, volunteers! Good race packet, too. I love getting those mini Clif bars in race packets – the regular size ones are usually just too much for me.

I got to bed way later on Saturday night than I had planned, but I suppose that happens from time to time. I rushed around a bit on Sunday morning trying to get all my stuff together and make sure I had everything that Terry and I might need. We headed out into the ridiculously foggy morning – it was so foggy it was like driving into nothingness. We didn’t make it too far because we decided that we needed breakfast tacos first. After a quick stop for delicious tacos, we were back on our way. We are “Southies” so we don’t get up to the Domain often. Luckily, we got there with ease and in plenty of time to amble around before the race and chat with some of the RLE Brand Ambassadors.

I really like that this race started with a Kids K. I think it is super important to keep kids active and it is just so fun to cheer on kids in a race. After the Kids K we lined up for our race. We got stuck in the pack pretty far back. I’m just not good at pushing my way to the front. I probably should line up for races sooner so I can get a better starting spot! My general goal for the race was to finish in under 25 minutes. I didn’t think that was even remotely possible after the start of the race. It was a very, very slow start for me. Since I lined up so far back, I ended up sort of slow jogging/walking behind other participants and trying to weave my way in between people without being rude and/or knocking people over. After the first half mile or so, I managed to get out of that pack and I had some more room to move. I did my best to pick up my pace, but I told myself that I wasn’t going to look at my Garmin to see how my time was going until I reached the 2 mile mark. At this point I still thought I’d come in way over 25 minutes.

I really enjoyed the out and backs on this course. It makes it more likely that you’ll see other runners you know out on the course and you can wave and cheer each other on. It was really fun to get to see everyone in the race that way (and many thanks to Terry and my RLE buddy, Carol, for the cheers out there on the course!).

At the mile 2 marker I finally took a peek at my Garmin and realized that I very well could still finish in under 25 minutes. It was pretty exciting, but I decided to just try to keep my pace steady at that point. The weather had warmed up considerably and I was getting pretty hot, but didn’t want to stop to lose any clothing. I crossed the finish line a second behind another RLE buddy, Corina, and had a good time with her reviewing how our races went. Terry found me after that. He did awesome and finished way faster than he thought he would, especially considering he didn’t decide to participate in the race until 4 days earlier!

I would like to insert here how cool it was to see all the Girls on the Run participants out there. I’ve heard of this organization, but I haven’t seen them out at a race until this one. I was so impressed with both the girls and with the adults running with them. They were all encouraging each other along and cheering for everyone. I also noticed that they had medals for their girls after the finish line, which I think was probably a good reinforcement/motivational tool. Seeing them out there really made this a special race for me. Great job, Girls on the Run – I appreciate what you all are doing!

After the race, Terry and I walked around checking things out and talking to the people we know about their race experiences. We just happened to stumble upon the race results table (it didn’t even dawn on me to look for it) so we stopped to check it out. I was pretty shocked to see that I finished 3rd in my age group. I just couldn’t believe it. Until this race, I had never finished in the top three in my age group in any race. Honestly, I’m still a bit stunned by it. I also noticed that a whole slew of other Brand Ambassadors finished in the top three of their age groups (way to go, you guys!). We had a great time cheering for everyone at the awards ceremony. I must admit that I was super excited to go stand on the podium (thank you, Red Licorice, for having a podium at races – I think that made it extra fun for me). Also, I’m a bit obsessed with Christmas so I really appreciate that the awards were jinglebells decorated to look like reindeer. That was just about the most perfect award I could hope for!

Buffy Weaver :: NYC Marathon Race Report

RACE DAY: November 1, 2009
Race Information
Race Results


Friday:
I flew in to New York around noon. I made my way to the hotel and then stressed out about whether I should hide out there or if I should attempt to brave the subway by myself and find the expo. My friend Missy was also running in the race, but wasn’t flying in until later that evening. We’ve braved New York City together before, but I was nervous about getting out there on my own. I’m super proud of myself because I decided that hiding out in my hotel was no fun so I made my way to the expo. I did well riding the subway to where I needed to be, but then I was supposed to take a bus from the subway station to the expo. I waited for nearly 30 minutes and never saw a bus (they were supposed to be running every 10 minutes). Then I felt silly for waiting because I looked at a map and realized I was only a 10 or 15 minute walk away from the expo! So, I booked it on over there and got my goodies.

I did not run this race as a registered runner this year. I ran as a guide for the Achilles Track Club. Achilles helps disabled athletes train for and run in races. I was assigned (along with 3 other girls) to a runner named Richard who is blind. I’ve never been a guide before, but lucky for me Richard had run in 11 marathons up until that point. He was very comfortable being guided and was very good at making sure his guides knew what they needed to be doing. Anyway, back to the expo…

I picked up my guide bib and shirt (all of us ran with Richard’s bib number). I poked around a bit more at the expo and then made my way back to the hotel. I relaxed a bit and then headed back out (another successful subway trip) to the Achilles Welcome Reception and pasta dinner. There I met Richard for the first time – we previously had only spoken on the phone since he is from Michigan. The reception was just awesome. It was such an honor to meet all of the wonderful Achilles athletes and guides. I met so many people who are so upbeat and accomplish such wonderful feats of athleticism – it was just really amazing to hear everyone’s stories.

Saturday: Missy and I got up and walked over to Central Park for a short two mile run. We ran one mile out which took us right to the race finish line which was all set up already. Then we turned around and headed out to run the one mile back to our hotel. Somehow we managed to get turned around and ended up right back at the finish line again! I really have no idea how we got lost like that! We walked back to our hotel, picking up bagels and coffee on the way.

We made our way back down to the expo later that morning. There we got Missy all set up with her chip, tag, goodie bag, etc, did some light shopping at the expo, and met one of Richard’s other guides (Becca). Oh, and Deena Kastor was there signing autographs. We missed getting an autograph, but when we were just finishing up checking things out at the expo she walked right past us on her way out – it was super cool to see her in person!

Later that night we met up with Richard, two of his other guides (Becca and Sonia), and all of our assorted friends at a very nice restaurant in the Meatpacking District. We got slightly lost on the subway on the way back to our hotel, but we ended up getting on a train with some hilarious people on their way out for Halloween festivities, so that was totally worth it. Back at the hotel I began my usual panic that I was going to oversleep for the race the next day. This was compounded by the fact that it was the night to set your clocks back for end of Daylight Savings Time. It was nice to get an extra hour of sleep in there though! I had two or three nightmares about oversleeping for races and then it was time to actually get up.

Sunday: After happily not oversleeping, I tried to get ready as quietly as possible. Missy didn’t have to get up to catch the subway and ferry to the race start until about 2 hours after I had to get up to catch the Achilles buses. I got all dressed, crept out of the hotel and made my way to the Achilles meeting spot. There I met up with my fellow guides (Becca, Sonia, and Leslie) and Richard. Getting to the start of the NYC Marathon is a bit of a trek for most people. Last year I had to take a long subway ride, walk to the ferry terminal, take the ferry to Staten Island, then take a bus to the start area. This year I only had a short subway ride and then a bus to catch. Achilles has buses especially for their athletes and guides, but it was still a pretty long ride over to the start.

We got to the start hours before our actual assigned race wave (that is just how you have to do it for this race – your assigned travel time to the start and your assigned start wave can be hours apart). Achilles was able to set up a couple of tents for their people though and that kept us out of the wind and quite warm while we waited. We happily chatted, snacked on bagels, and drank coffee and then we headed off to the actual start line. That part was not so happy. It was a mad house of people who were confused about where to go and where they needed to be. We also had a volunteer really say some ugly things towards us. Once past that volunteer though we got to a quieter, calmer area. Then we started to run.

The start of this race is spectacular. There are a staggering number of runners and the race starts over the Verrazano-Narrows Bridge which is pretty impressive itself (it is a very long suspension bridge). If you are the sort that gets emotionally moved during races (and I tend to be that sort) then the start of this race may bring tears to your eyes. It is just amazing. But then I got nervous.

I’ve never been a guide before so I was really worried about messing up. Once past the first mile we all got into our groove though, and everything was pretty great. Through water stops one of us would break away from the group to grab water or Gatorade for the others. We just always made sure that someone was tethered to Richard on his left side (he has a rope with small handles that he uses for races) and that someone was on his right side. The other two would run in the front to try to clear a path through the other runners or to try and kick random discarded clothes or debris out of the way. By the way, it is really hard to kick discarded clothes out of the way – I mostly just ended up with sweatshirts wrapped around my foot and had to disentangle myself from them. I ended up running in one of the front positions for most of the race, which worked out just fine for me.

New York has the best spectators I’ve ever seen in a race. Hoards of people come out to cheer the runners on. My favorite spot is around mile 8 where both last year and this year there was a church choir outside singing. I’m not a religious person really, but it is just fun to have the church out singing for the all the runners! Also, somewhere on the race course there was a whole street of brownstones with people filling the stairs and cheering. That was a fun, rowdy crowd of spectators. One of the building was blaring the YMCA song and all of the people had on Village People-type hats (I have no idea around what mile this was, but I think it was somewhere in Brooklyn).

Now, Richard ran the Detroit Marathon a few weeks ago and was having some muscle troubles in his lower left leg. We ran a pretty consistent 10 minute/mile pace until around mile 18. Around then we started walking. Well, we sort of walked. Richard is the fastest walker ever. The rest of us could walk as fast as him, so we ended up mostly doing a speed walk/slow jog combo. It worked, though. This part of the race was fun for me. I did a lot of clapping and cheering and waving to the crowd. Usually I tend to be all about running as hard as I can, but this time I was just out there really having fun. It was a nice change of pace (unintentional pun there).

Around mile 18 I saw the guy who sat next to me on my flight to Austin (random that I saw him, right?). He works for Livestrong and was at the race to cheer some of his fellow Livestrong people on. Then around mile 21 my friend Missy passed us and we got to cheer her on. There was somewhere around 42,000 runners in this race – I just can’t believe that I happened to see Missy and the guy from the plane. Crazy!

Anyway, we got up to the last mile of the race and I started to get really nervous again. I spent that last mile worried that something was going to happen to Richard. The last mile in a marathon is tough. You are almost done and you start just running to the finish. I looked around me in that last mile and saw many runners who just looked beat and a bit out of it. I knew that if Richard was going to get bumped or pushed or knocked down this was going to be where it was. Not that I think someone would have done it intentionally, but that is where people’s minds sometimes just don’t work quite right since they are so tired. And after that gigantic build up there….nothing bad happened! We happily crossed the finish line (5 hours: 18 minutes: 05 seconds) and we were done.

We got a great group photo in and picked up our post-race snack bag. Since we were with the Achilles group we were able to cut out early of the ridiculously long finishers chute and head over to the Achilles tent and bag pick up. We got some food, water, and a chair for Richard and then just milled around. It was really fun to meet back up with other Achilles athletes and see how their races went and hear their stories. Eventually, I knew I need to get moving back to my hotel. I said my good-byes to my fellow guides and to Richard and headed off, proudly wearing my awesome finisher’s medal (it was a great medal this year). Missy is super smart and had booked our hotel very close to the finish line so I was able to just walk there. Well, actually I was able to just walk to the pub a block from our hotel where I met Missy and we had a delicious celebratory beer!

Carol Gibson's Race For The Cure Race Report

RACE DAY: November 1, 2009
Race Information
Race Results


Komen Race For The Cure - Second Race For Second Base

This is actually my eighth Race for the Cure- my first in Austin. But this is my second race in less than a month that benefits the boobies.

The morning started off a little atypical for me:

1. I didn't visit packet pick up prior to the race, so I had to get my bib number and timing chip that morning instead of having it all prepped the night before.
2. I was running late- even with the extra hour.
3. I didn't rest the day before- I ran 8 miles for my long run (my longest distance without stopping to walk so far).

Given this, I was a little frazzled when I arrived and didn't have enough time to take my race shirt back to the car before the race started. So, I ran with it :-).

I warmed up by trotting from my car to the race site and I could tell that my legs were t-i-r-e-d. They felt heavy and uncoordinated.

Although I was on the Texas Hospital Association team (Protectors of the Holy Girls) I wore my Red Licorice gear. It stood out in the sea of black and pink. I looked around but couldn't find any of the other "Protectors" but I saw lots of clever t-shirts. "I'm With Survivor," "Protect Second Base," "The Rack Pack." I was amused because I just finished Pygmy by Chuck Palahniuk where the protagonist learns many colorful euphemisms for breasts (several more colorful than others) and this was like a PG rated extension of that theme.

The run itself felt alright- not my best feeling race, but I reached two milestones. First, I set a new PR for non-triathlon 5k (36:38 - 11:44 minute miles) beating my last timed effort by 2:26! Secondly, this was the first 5k where I never stopped to walk. I ran the whole way! For many of my athletic friends, this is an everyday occurrence, but for me, it represents a goal that has taken two years to reach. Sure, I have been running over three miles without stopping for the last few months in my training program- but I'd never run a full timed race until today.

The race allowed the timed racers (about 1700 people) to leave a half hour before the majority of the participants (thousands- in the past as many as 20,000). This was wonderful! We didn't have to battle our way through the crowds to maintain a pace. Another first for a Komen Race- hills! I was not really expecting hills... These weren't killers by any stretch but my already achy legs protested grumpily.

A little after Mile 2, Marion and Jen, two of my Rogue training buddies, caught up to me. They were looking very strong. We chatted for a bit and they continued on at a clip that was just a little faster than I wanted to go. A little ways from the top of the last hill, Adam, one of my Red Licorice teammates, gave me a cheer and let me know the finish was just a half a mile away. I checked in with my legs- were they ready to kick it in yet?
Mmmmm.. not just yet.
I hit the top of the hill- now? Eh... not yet.
I rounded the corner and could see the finish line and the 3 Mile sign just ahead and my legs said- Do it!
Now, it wasn't an out and out sprint- it wasn't even a stride pace, but my legs kicked in and I finished strong.

The finish line funneled runners around to the food vendors where we loaded up on Yoplait and Lara bars. With each stop at each vendor booth, our schwag bags become heavier and heavier. Light up key chain, water bottle, magnetic picture frame- I became a consumer zombie. MUST TAKE FREE STUFF EVEN THOUGH I DON'T NEED ANY OF IT.

Finally, after the race, the Protectors of the Holy Girls regrouped at Mighty Fine Burgers for cheeseburgers and chocolate shakes. And I must give props to Jen for drinking a milkshake in record time without suffering from brain freeze. Seriously- it never had a chance.

As I write this, I realize that the last time I participated in the Race I was still living in Sacramento.

My Mom was diagnosed in February 2006 with breast cancer and I did the Race that May- and so did she! In the middle of treatment she and my Dad walked the gentle loop around the Cal Expo Fairgrounds.

So again, today, I raced in her honor- and for my friend Marion who continues to kick my butt during our runs.

Buffy Weaver's IBM 10k Race Report

RACE DAY: October 18, 2009
Race Information
Race Results

After entirely too few hours of sleep, I woke up early on Sunday morning (5am-ish), checked the temperature (because who really knows what it will be like outside these days), threw on my race clothes (neatly laid out the night before), got my hair into some nice pigtails, poured myself some coffee, grabbed a waffle with peanut butter, and hit the road. I met up with two buddies at a friend’s house close to the race start and we headed down toward the start line at IBM. Of course, we missed the road closure by minutes so we had to park a bit further away and walk, but no big deal. We’re all in good shape – we can manage a bit of extra walking!

I was a little concerned about the temperature and my running clothes. I am one of those people who tends to feel colder than most. I was sporting my snazzy Red Licorice running shorts and singlet with a long sleeve black shirt underneath. I was a bit chilly in the shorts instead of running pants, but once the actual race started it was perfect. The weather was just right for shorts (but I’m still happy I wore a long sleeve shirt, too).

Now I ran this race last year, but I totally forgot that they put all the hills at the end of the course! It is pretty flat for the first half and THEN they throw those hills in there. Nothing too killer though – and I actually tend to do well on hills. I’m not the fastest gal out there, but I can tackle hills well and that can help me out with overall race rank. There was a great spot in the middle of the race course that the participants ran by twice, and there was a DJ playing music there. The second time I passed the spot there was some dance-club type music going. That was okay. The first time I passed by, though, was AWESOME! The DJ was playing the theme music from Superman – what a great pick-me-up! Who doesn’t want to run to superhero music?! The best part of the race was right before the finish line, though. I was nearing the finish line and had it in my sights, but was feeling a bit tired. Then I heard a whole crowd of people cheering me on! I looked over and saw a crew of Red Licorice people yelling and cheering for me – it was just what I needed and gave me a nice little kick that got me past that finish line a bit faster than I probably would have gotten there. I love a good race, but I really love a good race with a great cheering section! (Thanks, you guys!)

My race goal was to finish in less than 50 minutes. I ran the race with my Garmin 305, and I set it for the virtual racer setting. That was nice because I could just glance at it during the race and see if the little stick figure that represented me was ahead of my virtual, stick figure opponent who was set to run the 10K in 50 minutes. I managed to finish in 48 minutes and 24 seconds (chip time), so I’m quite pleased (take that, virtual, stick figure opponent!).

Post-race I chatted with the Red Licorice group a bit and then milled around until I found one of my friends that I went to the race with. We saw our other running pal coming in and cheered her to the finish line. I was starving at this point, but the lasagna that they were serving post-race just wasn’t doing it for me. I think it is really cool that they served “real food” instead of just cookies and crackers after the race, but it just didn’t sound good to me at that moment. I grabbed a mini Clif Bar to tide me over (Blueberry Crisp – delicious) and we headed out.

Back at my friend’s house, I hopped in my car and headed home. I walked in the house, kissed my husband, and demanded that we go for breakfast tacos. Two tacos and some chips and queso later I was done for and took a well-deserved, big, fat nap.

Carol Gibson's Mamma Jamma Ride Report

RACE DAY: October 10, 2009
Ride Information

The day finally arrived for the Mamma Jamma Ride against breast cancer and it was time to make good on my commitment of 65 miles. Except it wasn't going to be 65 miles. A few extra miles were added to the final approved route making it closer to 70.

It was still dark when Skippy (yes, my bike is named Skippy- after the great grey racehorse Skip Away) and I arrived at Reunion Ranch- a good half hour drive from my house. I was surprised by how cold it was and was thankful I'd brought along a warm jacket and hat. But the sun was supposed to come out later. It would be okay. Famous last words...

I met with the other riders for Team Survivor for our team picture and then cheered on the century (100 mile) riders. They left an hour before the rest of us "slackers".

The "now 70 mile" riders and the rest of the riders rolled out at 8:30. I teamed up with two other Team Survivor riders who would be my companions for the whole ride. Jenny, Joanna and I were all about at the same pace until we hit the bigger hills and Jenny became a little red blip motoring off into the horizon.

The ride took us though some lovely rural areas and some longhorn pastures. I'm still awed when I see longhorn cattle. Not only are their horns magnificent, but their coloring is so unlike any other breed of cattle. Like the mustangs of the cow world, they epitomize the Wild West.

We cycled past a huge yard with a giant Great Dane loping along the fence like a pony and another field that had two fluffy Anatolian shepherds barking at us - warning us to keep away from the sheep in their care. I don't mind dogs barking at me when they are doing their job. And they stay on their side of the street. And they don't really bark too much. Or at all.

My only concern that day was that I wasn't prepared for the weather. It was probably in the 50's and my only source of warmth were my arm warmers and the 16 pink bracelets I wore to honor the 23 women who have fought breast cancer. Each time I felt like grumbling, I'd look at my arms and be reminded as to why I was riding in the first place.

There were signs all along the ride. Some counting us down to the next pit stop, others giving encouragement and still others simply stating the names of those with breast cancer. I was surprised by how some of the messages really moved me- just words on a sign. "You have no idea how strong you are."

Our first stop was the (joy!) Milk & Honey Day Spa pit stop at the 21 mile mark. We loaded up on Nutter Butter cookies and PB&J sandwiches, took a few pictures and stretched. My muscles were already stiffening from the cold.

We stopped at the Mellow Johnny's stop next. While we were grabbing some more water and snacks, a bunch of the SAG (Support and Gear) vehicles drove up. Valkyries! Lifeguards! Air Mamma Jamma! They were all decked out like parade floats- with the SAG members dressed in costume! Seriously- blond braids and viking helmets! Brilliant!

Our third stop was lunch. I'm not sure where along the route it was, I'm guessing we were close to mile 50 at that point. Galaxy Cafe provided some yummy sandwiches and cookies. They also had some carnival games like a ring toss and bean bag tossing- but we were still just too cold to be able to hang out for too long.

It was becoming a bit of a predicament- the faster we pedaled, the more the wind just blew through us, but we wanted to get through the ride! My thigh muscles were starting to wear out, in part, because I couldn't get them properly warmed up. But one glance down at my bracelets and I pedaled on.

Overall, the ride was a perfect blend of hills and flats for my first big ride. I had to drop into the granny gear on 2-3 hills but for the most part I stayed in the middle chain. On the flats we probably averaged 18-20 MPH or so.

We finally began to see signs counting down our distance to the finish "5 more miles!" Then, up one final hill, around one final left turn and down into the finish line crowded with volunteers, riders and supporters! David Smith, the Race Director hugged each of us and gave us our finisher's medal. It was a very emotional moment. I was tired and cold and I could have ridden another 50 miles, easily.

This ride was exceptionally well organized. There was never a doubt as to if we were on course or not. The volunteers, who were as cold as we were, were unfailingly enthusiastic and helpful.

Thanks to all who supported me for the ride- financially, emotionally and gastronomically (Nutter Butters are my new favorite cycling treat!). It was unforgettable and I am truly pleased with my accomplishment. I can't wait to do it again next year!

Buffy Weaver's Decker Challenge Race Report

RACE DAY: December 6, 2009
Race Information
Race Results

Well, it was cold and it was wet. Yup, cold and wet – the whole time. Seriously, though, I really had a great time. I’ll start back at the beginning.

I love to travel to race, but there really is something nice about racing in your own town. Loads less to stress about! I took a little break from working on Friday and headed down to Rogue to pick up my race packet (which was very familiar since I helped stuff them). I was super pleased with the Decker Challenge technical shirts this year, too. In fact, I’ve worn it since the race and I love it! It is long-sleeved, but thin so it is really perfect for Texas in December.

I took Saturday off from training and just bummed around running errands and getting my race gear all set out. This is one of things that is nice about racing locally. I didn’t have to worry about if I had packed everything or what the weather really would be like. If I didn’t set an item out on Saturday night, I knew I could always grab it on Sunday morning or make an impromptu clothing change if the weather went funky.

I got up around 5:45am (really closer to 6am since I like to hit the snooze button), drank some coffee and worked my legs and hips out with my foam roller. I have been having some trouble with pain/tightness in my left hip so I really concentrated on that since it was my biggest worry for the race. My running buddy picked me up at 6:30am and we headed off to the race.

I love that they have that building at the expo center open before this race. It was so nice to not be standing outside in the freezing rain before the race started. We milled around and checked things out until we heard Leilani say “10 minutes to race start” and we headed outside. Once outside, though, it was cold and wet.

The race started and my friend and I took off. Lately in races we haven’t been running together and we usually split up close to the start of the race. This time we stuck together almost the whole race. It was a nice change and reminded me a lot of when she and I first started running and always ran together. At this race, the ground was wet, my hip started hurting (around mile 3), and she has recurring hip issues that were flaring up. We decided just to run for fun and we chatted and talked almost the whole race. We did split up between mile 10 and 11 but we still finished within minutes of each other. The cold and wet conditions were a bit miserable, but the crap weather also made me feel sort of tough. Running in poor conditions is good for the soul, I think. Worse than the weather was that I realized I needed to pee only a few miles into the race. For some reason though, every time I saw a port-a-potty I’d just run on by. I understand that is strange since I wasn’t running all out, but I just wouldn’t stop – I haven’t had to make a bathroom stop during a race in a very long time and I guess I just couldn’t bring myself to stop – dumb, I know. I wish I had more to say about this race here. This was my second year to run it and I know it is a hilly, tough course. It did feel like a hilly tough course, too, but I think since I had good company and was just out there running for fun that it really seemed to fly by pretty quickly and was enjoyable (even with the hip, the weather, and the need to pee).

This race in 2008 is my half marathon PR. I was pretty sure that with the wet conditions and with my weird hip issue that I wasn’t going to beat that PR (and I think I was in a tiny bit better running shape at this time last year). I think if I had tried to run it all out and not beat that PR I would have been a bit disappointed. I’m sort of glad that I had the rain and my hip pain as excuses to not feel like I had to beat that time. That may sound strange, but it keeps me happy (until next year)!

After the race I ran into some of the other RLE Brand Ambassadors and chatted a bit. I would also like to say that I really, really enjoyed Lindsay’s yellow apron at chip collection at the finish line. It had nice, big pockets for her to stuff chips in after she retrieved them from runners. Quite functional, but cute because it looked like a June Cleaver apron. Nicely done, Lindsay!

My friend and I headed back into the expo center building to escape the cold and the rain. We milled around a bit and chatted with some people, but we both were freezing so we headed home. After she dropped me off I ran in the house, took one look at my husband, yelled “I’m soooo cold!” and then took the longest, hottest shower of my whole life. It was sort of awesome.

Oh, by the way, my hip is fine. I went to my sports doctor to get checked out. Nothing crazy – tight IT band that is rubbing over the bursa in my hip and is causing inflammation. Stretching, foam rolling, and ice and I’ll be good to go!

Tuesday, December 15, 2009

12 Days of Christmas - Red Licorice Style

Check out our Facebook Fan Page to keep up to speed on this great promotion! Each day from 12/13 to 12/25, we'll be offering discounts on races, merchandise and other great deals.

Want to give that special someone in your life something that they'll REALLY love? Get them a gift certificate to ANY Red Licorice race. You purchase a gift certificate, they pick the event. For every $25 you spend, you get $5 free! E-mail info@redlicoriceevents.com to get your gift certificate today!

2009 Jinglebell 5k

Thanks to everyone who came out to the 2009 Jinglebell 5k! There were over 1,000 adults, pets and kids who spent a beautiful Sunday morning at the Domain to benefit Mothers Against Drunk Driving.


Saturday, December 5, 2009

Check out this video of our Birthday Bash!

http://www.videosomething.com/listing.asp?id=704


Thanks to our friends at Video Something for such a sweet recap of the party!

Friday, December 4, 2009

2009 Sweet & Twisted Tri Video

Remember the guys with the video cameras all over the course? Here's what they were up to...

Check out this sweet recap of the second annual Sweet & Twisted Tri.

Tuesday, December 1, 2009

Bored Yet? 10 Activities for the Off-Season

Austin is one of the few places where many athletes define “off-season” as the time of year when there are no triathlons. So what’s a type-A personality to do? The best way to maintain fitness and avoid burnout is to try something new. Here are some ideas to consider:


1. Rowing
Austin has a very strong rowing community with ample resources. Whether you are new to rowing or have rowing experience, there are classes to take and teams to form. For additional info, check out: www.austinrowing.org.



2. Trail Running
Austin has over 100 miles of greenbelt trails which means there is plenty of room to explore! The trails range from packed dirt to mega-rocky hills so there is a lot of terrain variation. Not sure where to start? Odds are there’s a trailhead near you: www.texasoutside.com/bartongreenbelt.htm. Additional trail resources and maps can be found at: www.hillcountrytrailrunners.com.



3. Yoga / Pilates
Have you been putting off trying yoga or Pilates because you just couldn’t fit one more activity into your multisport training schedule? Well here is your chance! Austin has many yoga and Pilates studios and resources, including a “Free Day of Yoga” where anyone can come and try out various class formats and styles. This year’s date has come and gone but for a listing of many Austin yoga and Pilates resources, check out: www.freedayofyoga.com.



4. Scuba Diving
Want to put those swim skills to use? Get SCUBA certified! There are several places to take classes in Austin and Lake Travis is the perfect venue to take those final certification dives. Once you are certified, there is fantastic diving in Aquarena Springs, Canyon Lake, or even head to the coast for ocean diving in Corpus Christi or Galveston. Details can be found at: www.texasoutside.com/scubaLanding.html.



5. SUP
What’s SUP? Stand Up Paddleboard. Imagine standing on a surfboard and paddling around while simultaneously taking in great waterfront views AND getting in a great core workout. Austin just opened up their first SUP shop in south Austin at: www.austinpaddlesports.com, and you can even take SUP lessons from our friends at the Expedition School: www.expeditionschool.com/stand-up-paddle-lessons/



6. Endurance Cycling
If you want to work on more saddle time, then take advantage of all the fantastic riding in and around central Texas. There are organized rides for just about every distance. And if you are interested in Ultradistance cycling, check out: www.ultracycling.com. You may need to travel out of state to participate in some of these events.



7. Focused Weight Lifting
If you think weight lifting is boring, repetitive, and takes too long, then you may want to consider a different approach to weight training. I checked out Kelly Personal Training, www.kellypersonaltraining.com, and after 30 minutes of targeted weight lifting using precise, slow movements, every muscle from my neck down was quivering and completely fatigued. I was sore three days later. This was the best weight session I ever experienced because it required good form, slow and deliberate movements, and the trainer was right there to make sure I couldn’t (and didn’t) cheat. No contracts required either so you can add as much or as little to your weekly training regime.



8. Boxing
Here’s out of the “box” thinking – give boxing a try! If you are looking for a great upper body workout, complete with a combination of high intensity and endurance efforts, then boxing may be an ideal off season sport. But don’t worry, no need to get hit in the face to participate! Several boxing gyms offer classes that teach the fundamentals of boxing without partner contact and they even supply hand wrap and gloves. A directory list can be found at: www.boxinggyms.com/addresses/texas.htm.



9. Swimming
How to keep swimming even in the colder months? First off, invest in a wetsuit or a bathrobe. The wetsuit makes swimming in Barton Springs much more tolerable since the water temperature in Barton Springs doesn’t change much year round. Second, find a heated outdoor pool. The bathrobe makes getting out of the heated pool and sprinting to the locker room (or your car) more manageable. There are several heated outdoor pools around Austin - www.ci.austin.tx.us/parks/pools_schedule.htm. Third, if you are a complete freeze baby like me, join a health club with an indoor pool. There are just a handful of them in Austin but it’s worth the short term membership if means the difference between swimming once a week or not swimming from November to March.



10. Cyclocross
Ever wonder what it would be like to run AND bike? Put your ego aside and give cyclocross a try. Weekly races started in September and go through the end of the year. For more information and race dates, check out: http://dirtderby.com. Need some 101 training? Head to the Derby early for a clinic before the race starts!



The word “off” in off-season does not mean you have to stop being active. It can be a great opportunity to give your body (and mind) a break from the routine so try something new – you may be surprised to discover activities beyond swim, bike, and run!





Article by Susan Farago, M.Ed., USAT L1, USAC L2, NFPT Sports Nutrition. Susan is a coach for Texas Iron Multisport (www.texasiron.net) and she is a freelance health and fitness writer. She can be reached at coach@susanfarago.com or at www.susanfarago.com. © 2009.