Red Licorice Events :: Blog

Buffy's Ironman 70.3 Austin!

2010-10-23T09:58:00.003-05:00

This report is (hopefully) Part II of my trilogy of race reports. I’ve got one more event to survive in October, but for now here is the second installment of…

My Family is Trying to Kill Me (Part II): ~~Die~~ Tri Harder

My last race was my mother’s idea. The only family member I can “blame” for me doing this race, though, is myself. It was entirely my idea. I was so psyched after doing Vineman 70.3 back in July that I registered for the Austin 70.3. As the race got nearer and nearer I wasn’t so sure I had made the best decision. Now that I’ve completed the Austin 70.3, do I feel like it was a good decision to do it? Hell, yeah.

I headed over to the expo center on Friday for athlete check-in. I was really impressed with how organized it was. They got us in and out and everything was done in nice, little, easy, baby steps. There was good shopping to be had there, too. Maybe a little too good – I left there with a bag full of new sporty goodies that I just had to have! My buddy, Sandy, was out there working Friday evening, too. I got to hang out and chat with her a bit, which actually made me feel very good and calm about the race and the event in general.

Saturday, I got up and did a very, very short mini-brick workout and headed back out to the expo center. I attended the athletes’ pre-race briefing that went over the course and the rules, and I dropped off gear in T2 and gear and my bike in T1. T1 and T2 were in separate locations for this event. Due to transportation issues on race day, bike check-in on Saturday was mandatory and gear check-in in T1 and T2 was optional. I loved it – much less to think about on race morning. I also loved the organization of the bike racks in T1 and T2 for this event. They all had stickers with each athlete’s name and race number on them – everybody’s spot was pre-labeled. There was no trying to figure out a “good” spot. You just went to your assigned place and that was that. I liked it that way, for sure. After I dropped of my gear, I headed back home and met my mom. She had offered to come over and braid my hair like she used to when I was kid. That also gave me one less thing to think of on race morning. And it was nice to have my mom take care of me, even though I’m 33 years old!

Race day began for me at the ridiculous time of 4:15am – so gross. Early morning alarm clocks are definitely my least favorite part of racing. I got up, got dressed, and grabbed my breakfast and the remainder of my gear (basically just my swimming stuff – everything else was already out there). Terry played the role of “super awesome husband” and got up to head out to the event with me. I’m not the sort of wife that feels like her husband has to go to every event. I race a pretty good amount and that would just be unfair for me to insist he go with me every time. I was really appreciative for his companionship at this race though as I was scheduled to start in the third to last swim wave. That would have been a lot of alone time for me to be sitting and waiting and being nervous!

Once we got out to Decker Lake, I got my body marked with my race numbers. We had a bit of a numbering mishap, but Terry kindly tracked down a paramedic and got some alcohol swabs to use as body marking “erasers”. We got my numbers all fixed up and I was good to go.

Even though we got out there early and I didn’t have much that I still needed to set up, the morning still seemed to fly by. All of the sudden, it was time for the national anthem, and it ended up being the coolest national anthem I’ve ever seen. There were two parachuters and the flag was attached to one of them – it was a giant, full-sized flag, too! It was really, really cool to see. It was unintentional, but very cool, too when the PA system went out right at the end of the singing of the national anthem and the crowd picked up and finished singing – I’m not the country’s most patriotic person, but that was really lovely.

Then the pros were off and the race had begun. I still had an hour or so to go before my wave started and I got really, really nervous. So nervous that I kept thinking I was going to burst into tears (which is not the norm for me). I’m not sure what it was, but I was freaking out. Terry kept asking if I was okay – I’d just nod my head and kept quiet. Finally, I decided that I needed to move, so we got up to go watch the wetsuit strippers. I’ve never seen a race with strippers before and it was awesome fun to watch! It totally took my mind off of being nervous. People would run out of the water and remove their wetsuits down to their waist. The athlete would flop down on the little carpeted area and stick their feet in the air. One or two volunteers would then, very forcefully, grab the wetsuit from the waist and yank it off in one quick pull. Water, neoprene, and limbs were flying everywhere! The volunteer would then simultaneously help up the athlete and hand them back their wetsuit and move them on their way into T1. It was so entertaining! Then Terry pointed at the time on his cell phone and I had to go line up for my start.

I walked into the water wearing my very awesome, new, sleeveless, X-terra wetsuit. Immediately I thought, “Oh crap, the water is too warm – I’m going to overheat out here!” Then my wave was signaled to start and we were off. After being out there for a few minutes I realized that, while I was warm in my wetsuit, I wasn’t going to get too hot. The water actually felt quite nice once we got further from shore. A little ways before the first turn on the swim course (we swam a triangular shaped course) the first wave of boys appeared around me. I knew this would happen as the only two remaining waves behind my wave were men in their early 40s. Those tend to be some fast dudes and I’m slow in the water, so I totally expected to be overtaken by them all. Shortly before the second turn I was passed again by what I believe was the bulk of the last wave of men. Once again, this didn’t bum me out (getting passed in the water). Swimming is not my strength. I actually got much further along than I expected before being overtaken by the guys. Somewhere there in the middle I got a nice little pat on the butt, too. I’m sure it was on accident, but it makes me chuckle thinking about it. It was just a gentle hand on my bottom – I like to think of it as a “sportsmanship-like” butt pat. Sort of like what football players do. Overall, the swim was much smoother than I expected it to be. It think in this distance of race, most of the people are very comfortable being in the water and just swim more smooth and straight than in some shorter distance events with more novice swimmers. For example, I love the Danskin Women’s Triathlon and do it every year, but I get beat to hell by other athletes out on that swim. Besides my little butt pat and a few touches to me feet, I don’t think I was touched at all out there at this race. It was pretty nice, smooth going. I actually had a surprisingly fast swim time, for me, of around 49 minutes. That might sound slow to you, but that is super fast for me!

I had promised Terry that I would use the wetsuit strippers, so I stepped out of the water and immediately started getting my wetsuit down to my waist. I ran up to a volunteer, slid down on my back, and put my feet up. One quick motion and my wetsuit was off. She pulled me to my feet and I was back on my way. So much better than trying to take that thing off myself! I walked a few steps while pulling off my goggles and swim cap and then started to run. I knew I wasn’t going to win or anything, but everyone looks cooler if they run through transition rather than walk. I was just keeping up appearances!

Despite my awesome run into T1, I had the worst overall T1 time. I hate that – I know that transitions are “free time”. I need to get in and get out, but it just takes me forever. Just putting on sunscreen takes me a good amount of time. And that is a step that I can not skip – I’m just too pale and I’m very freckle-y (okay, mole-y) so I’m already high-risk for skin cancer. I have to be careful with the sunscreen. Also, I decided to be chatty with the girl next to me. That probably took up some of my time. I just like to be social! So, eight minutes after exiting the water (eight minutes?! – groan), I was on my bike and back on my way. I got some good cheers from my fellow RLE brand ambassador, Adam who helping out at the bike start. It always is awesome to have someone you know cheering for you out on the course.

I know I said that I’m not a fast swimmer. Well, I’m not a strong cyclist either. I enjoy both, though, and I think that is all that matters. My biggest fear on the bike is getting a flat. I don’t really know how to change one. I sort of know, but it has only happened to me twice, so I haven’t been able to get in good practice at changing them. No flats on the bike for this race for me though! My only bike “malfunction” was a dropped chain. I dropped it after a 90 degree turn onto a short, but steep hill. This hill is part of the Danskin bike course so I’m very familiar and comfortable with it. I felt very confident going into it until I realized that I was pedaling and nothing was happening! I barely got clipped out before falling over. I had to put my chain on one-handed as I had keep my bike from rolling back downhill with my other hand. I stood there for a second to think what to do – I could walk my bike to the top of the hill or I could get on and take it from a dead stop. I didn’t want to look like I couldn’t make it up the hill, so I chose the later – and I made it. Not the world’s biggest victory, but it made me feel like a badass in my own little universe.

Most of the rest of the bike course was pretty uneventful. I was somewhat dismayed to see a lot of water bottles and gel packets all over the road. I feel like you should stop and pick up something if you accidentally drop it. I know it is a race, but part of it is keeping everything on you. The road is not our race day trash bucket. If people don’t start picking up after themselves we aren’t going to get to keep racing – it is as simple as that. There is my little rant for the day. Oh wait, I’ve got one more rant – there was the dog….

Seriously, I was chased by a dog at around mile 30. I’m sure it isn’t the dog’s fault. I do think his owners, who were outside in their front yard and not doing anything, totally suck. I’m a bit afraid of some dogs and this was a big, fast one. I saw him run after a cyclist for a bit and his owners whistled for him. He trotted back partway to them and then turned back to watch the cyclists. He let two ahead of me go and then took off after me – I knew that was going to happen! I tried to be calm and thought, “Okay, he just wants to run” but he started growling all mean-like and then barking real loud. And he just wouldn’t let up. He just kept on me. And his owners did nothing. Eventually (okay it probably only lasted for a few seconds), he turned and let me go on my way.

And the rest of the course really was uneventful. I saw my friend Beaux out helping change flat tires – awesome guy. Towards the end I did start to get tired and I felt like I should have probably taken in more fuel. I wasn’t in too bad of shape, though, and figured I’d feel okay once I got off the bike. I don’t usually have much trouble with discomfort from sitting on the bike for extended periods, but I sure did towards the end of this ride. I was ready to be not sitting on that bike anymore. I did get to see my most wonderful buddy, Carol, at the end of the bike and her cheering definitely perked me up.

Speaking of Carol, she wrote in a ride report for the Ring of Fire Ride awhile back that she kept singing Sunshine on my Shoulders by John Denver, which was strange because John Denver isn’t the most fierce workout music. Well, John Denver must be a saint of cycling because during this race I couldn’t stop singing Leaving on a Jet Plane for almost the entire 56 miles. Oddly, this wasn’t a bad thing for me. I hate my singing voice, but I actually was singing out loud at one point. Kept me moving.

I rolled on up to the dismount line, didn’t fall over as I always fear, and ran into transition. Yup, I ran into T2 – like I said earlier, it makes you look cooler if you run. I did much better with my T2 time, but still not great (~ 5 minutes). I ran out on only slightly wobbly legs and had my wonderful moment of “Ahhh…now we run…I can do this part!”

I got some more good cheers from Adam who was headed back to the finish line area. Shortly after that I saw my sweet Carol again. She really had the best spot – her volunteer location was right where she got to see cyclists twice and the runners four times. This run course was a two loop course that was part on roads and part on trails. As I was turning onto the trail part, I got some more cheers from my buddy Joey (of Red Licorice Events management team fame), who was out as the run course captain. I got to see him four times on the run as well.

So, it was hot at this point. It wasn’t getting hot – it was already hot when I started the run. It was a bit brutal. As we ran through the trail part of the course I realized where we were headed. Part of the course was the same as the run in the Danskin triathlon, which has a long, gross hill on it with relatively no shade. The race officials were smart enough to put a fellow at the top of the hill with a microphone to help motivate people to get to the top (twice – damn two loop course!). Even on my first loop I was already having to walk for little bits here and there. That really isn’t my style – I pride myself on my ability to still run at the end of a triathlon. It was just too hot and I was beat, though. I came up with a lovely strategy to only walk a minute or less at a time and only where I knew I wouldn’t see large groups of spectators, Carol, Joey, or the dude at the top of the hill. That didn’t leave me too much “walking” area and it kept me moving. I walked the bottom of that hill and then ran once I knew I was in view of the guy with the microphone. I got good props for running so I blew him a kiss (which also got a good response) and I kept moving.

The water stops were awesome on the run course. I really appreciate those volunteers – I know it was hot out there for them, too, and many of them were in full Halloween costumes! Everyone was so nice and supportive out there, and so many of us needed that support. Most of the rest stops had cups of ice, which was the best thing for me. I was drinking loads to cool off, but I got to feeling very full (too full) of liquid. I ended up putting a total of five cups of ice in my sports bra over the course of the run to keep cool. It was the most awesome feeling ever. I will also admit that I was hot enough that more than once I grabbed a piece of ice out of my sports bra and ate it. I know that is gross, but at that point I had to do what I had to do to keep moving out there. They also had iced-down sponges at many of the rest stops. My first one was great. My second one was sort of warm. My third one was the best. Full of ice cold water! I kept a hold of it and decided I would wait to throw it away until I got another cold sponge. I think the stops were running out of sponges at this point, though. So I kept holding it. And I kept holding it. And then I decided that it was my security sponge and I couldn’t let it go. It was all mental, but that sponge was going to stay with me until the end.

I finished up my first lap of the run and got some great cheers by all the finish line spectators. I saw the best sign that a group of spectators had, too – it said “Worst Parade Ever” – that made me laugh hard enough to pep me up. My coach, Shawn, and some other Pure Austin Coaching people that I know were out there, too. I got some good cheers and a great high-five and I started on my second lap. I knew I was slowing down, but somehow I felt better just knowing I was on my second lap. I was on the way “home”. I passed by Carol and Joey and got back on the trails. I walked the bottom of the gross hill and then ran the second half to the top. I caused a few guys to get jeered by the microphone guy as I ran past them (sorry, fellows). With only 3 miles left to go, I realized that I could beat my time from Vineman. I just had to maintain. I did slow down, but I knew that if I managed around a 10 minute/mile pace, I’d be okay. I was hurting as I was running toward Carol for the last time. She was at the top of a hill, so that was more uphill running, but I felt like I’d disappoint her if she saw me walking. So, I ran and got my biggest Carol cheers yet. I did let her know that if it wasn’t for her I would have been walking (thank you, Carol!).

I rounded a corner and knew I was nearing the finish area (about a mile to go). I started walking for a few seconds next to another girl. Poor thing wasn’t doing too good. She was finishing her first lap and was really hurting. She told me she just wanted to finish but she was worried about making it before the cutoff time. I tried to assure her that if she just kept up a steady walk, she could make it. I also tried to give her my security sponge (even though it was dry). She wouldn’t take it though – she probably actually thought I was crazy trying to give her a dry sponge while I explained that just holding it made me feel better. I tried to talk her up as best as I could, but I knew that I had to get moving again or I’d start to crash.

I started running again and knew that I was done – I would run until I crossed the finish line. Big cheers from Shawn and the PAC kids again. Then, as I turned another corner, I saw my lovely husband cheering me on. That was the best.

I turned the last corner and ran into Luedecke Arena to finish. It was very disorienting, but in a cool way. You run in and the air and light is all different and it is super loud with people cheering. I liked it – it made the finish line seem like an even bigger deal than it already was. I got my medal and started walking towards the food. And then I almost lost it. I don’t know why, but it was everything I could do to not start crying. What was it with me that day?! I know that I just accomplished something huge, but I think I really was emotional just because I was so spent. I felt great and happy and was so proud of myself but wanted to just cry – it was so weird. I got myself pulled together right before Terry found me. Oh, and I still wouldn’t let go of my security sponge.

We walked outside and bought a snowcone for me (delicious and perfect). Then we headed over to talk to Shawn, who very kindly handed me a beer. Best beer ever. And I still wouldn’t let go of that sponge.

We hung around for an hour or so and then headed off to collect my gear and get home. I was still holding on to my sponge. Once in the car, I finally put it down…in my lap.

We got home and I finally let the sponge leave me. A quick shower and we were off to celebrate with margaritas and bean dip – my favorite post race goodies. I went to the restaurant in high-fashion, too – I wore my new compression socks with my knee length shorts. I totally looked like an old man with dark socks pulled up high and long shorts. They worked wonders though. Compression socks, margaritas, and bean dip – all a girl needs to recover!

Go Team Red!

2010-10-18T06:44:00.002-05:00

As with all great athletic endeavors, it started out as a dare. The conversation at the 2009 Austin Triathlon finisher’s area between myself and Carol Pope was one that occurs countless times in the multisport arena – it went something like this:

CP: So what races do you have coming up?

SF: I have a 100K in January but I’d really like to do a100 mile trail run at some point.

CP: Oh yeah? Well I’d like to do Race Across America (RAAM).

SF: Really? I just finished reading a book on RAAM and I’d love to do it too!

--- It was the “oh crap” moment and we both stood there staring at each other. ---

Two weeks later we found ourselves sitting at the Java Ranch coffee shop in Fredericksburg, Texas. Carol lives in Sonora and I live in Austin so Fredericksburg was the half way point. Our goal was to plan out how in the world we were going to A) assemble a relay cycling team of four women, B) raise the estimated $30K to pay for the race, crew, and all necessary supplies, C) train for a 3,000 mile cross country bike race lasting non-stop seven to nine days and, D) do all of this living 200 miles apart? After a few hours of strategizing and planning, we sat back and looked at our initial project draft. Something was missing. While the race would be the most physically and mentally challenging undertaking either one of us had attempted to date, we felt there was an opportunity for us to empower women who were struggling with their own health issues. We decided to find a beneficiary who shared our passion for women’s health and wellness. Fast forward 13 months later, Team Ride Red was born.

Based out of Austin, Texas Team Ride Red is comprised of four women over the age of 40: Susan Farago (myself), Carol Pope, Vicki Ford, and Sue Schrader. We are supported by a core crew team of four people, lead by Crew Chief Fred Huang, with the remaining 8-10 crew members to be finalized by the end of the year. Our mission? To represent the American Heart Association’s Go Red for Women of Central Texas campaign at the Race Across America in June, 2011 and help bring a voice to and take action against the number one killer of women – heart disease.

Many of us have integrated fitness into our lives and we don’t think of exercise as an exception, it’s just something we do. Central Texas offers us an amazing community and environment filled with year around races and events. But we are not the norm in the greater population. One in three American women die from cardiovascular disease and 90% of women have one or more risk factors for developing heart disease. Women having heart attacks in their 20’s and 30’s or at any point in their lives is not cool. In many cases, heart disease is preventable. Look at the women in your life – friends, training partners, mothers, daughters, sisters, wives, girlfriends – and ask yourself what you can do to help them be more heart healthy through diet, exercise, and lifestyle choices.

We ask you to get involved! And not in the, “Yeah sure I’ll think about it but it really doesn’t affect me” sense. Come out to one of our fundraising or training events and help us “drop the hammer” on heart disease!

There are many for you to get involved with Team Ride Red and support Go Red for Women of Central Texas:

· Check out the AHA Go Red for Women of Central Texas website and learn more about reducing heart disease.

· Become a fan of Team Ride Red on Facebook.

· Sign up for our e-Newsletter.

· Make a donation or become a team sponsor to support the team and the AHA Go Red for Women campaign.

· Join us at team and Go Red training and fundraising events with our team kickoff event tentatively planned for December – full details to be posted on Facebook. Everyone is welcome!

· Spread the word to your friends and family.

· Follow the team during RAAM starting on June 18, 2011.

· Get the latest team news and information on www.ridered.org.

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*Race Across America is a 3,000 mile non-stop bike race starting in Oceanside, California and finishing in Annapolis, Maryland. The 2011 event will be the 30^th Anniversary of RAAM. For more information, go to www.raceacrossamerica.org.

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Article by Susan Farago, M.Ed., USAT L1, USAC L2, NFPT Sports Nutrition. Susan is a multisport coach, ultra endurance athlete, and freelance health and fitness writer in Austin, Texas. She can be reached at susan@redlicoriceevents.com or at www.susanfarago.com.© 2010. Check out her Red Licorice Tweets, “Susan Says”, at http://twitter.com/Red_Licorice.

Winter Skin.... by A&E Beauty Laser

2010-10-18T06:39:00.001-05:00

6 Expert Skin Care Tips to weather the Seasonal Climate Changes & avoid the LOOK of Dehydration.

Fall is the most important season to prepare your skin for the seasonal changes & drier air. If you haven’t felt the change in temperature & humidity in your face & lips yet, it is time to prepare. No matter what our age, most of us experience tight, flaky, itchy skin at some point when the weather gets chilly. The culprits may be winter wind, dry indoor air, harsh soaps, low humidity, or even cold-weather sunburn. It is a well known fact that different seasons will affect different skin types in different ways.

Remember your skin is a living, breathing organ that adapts to the environment and therefore you need to adapt your skin care approach accordingly, or you may get caught out in the wind & cold!

October’s edition of Aesthetic Exceptionalism, by A&E Beauty Laser discusses the influences of various climatic factors and how these affect your particular skin type & what you need to do to keep your skin healthy & beautiful.

Fall is already here & it leads strait to winter- these truths you can easily remember; but knowing the seasons won’t help you preserve the freshness and attractiveness of your complexion. Not unless you also remember their affects on your skin, & how to prepare for them!

For all skin types, the cold makes your skin glands to work a lot less, especially those on your face, and therefore your skin becomes dryer than in any other season of the year. The wind and the sun, together, take off what is left of the moisture in your skin, making tiny wrinkles all over your face, and before you know it, all the radiance and beauty of your face are gone. L

Help! But, before we give the tips, we first want you to consider your personal skin types & how your reacts to climate change.

For people with oily skin types, winter is often a 'good time', because the cold climate causes the skin's pores to close and thus less sebum is secreted. Conversely, people with dry skin types tend to have a reprieve in summer when pores open and secrete more oils that lubricate the otherwise dry skin.

It is important in either scenario to adapt the skin care regime to the changes in the skin. So if you have 'normal' skin in winter (oily skin types), then use a skin care system suitable for normal skin. Likewise, if you have a normal skin type in Summer (dry skin types), then change the skin care system to suit your normal winter skin. Your skin changes with the seasons and therefore so should your skin care system. Kind of like, how we change up our wardrobes to suit the seasons,…

So, get to know your skin and how it reacts to the changing seasons,& adapt your skin care system, incorporating professional skin treatments that will enable your daily skin care regime to give the most back to your thirsty skin.

Here are 6 tips on how to switch your skin to the fall mode & prevent dehydrated skin, & the fine lines, & sensitivities that it can create. *But first, remember as you go into the Fall season, consider your skin dry, even if it is not. Remember, we are coming off Summer Skin & it actually changes your skin. Because overexposure to the sun dries your skin cells, they can be *intensely dehydrated.

1st Tip for treating & preventing Seasonally Dry Skin:

Prepare Your Skin/ Clear Away Old Skin Cells

Although it may seem contradictory, dry skin benefits tremendously from exfoliation to help eliminate the flaking skin cells, to smooth the skin's surface and promote cell rejuvenation. Sloughing away dead cells is the first step to pampering your dry skin, writes Joely A. Kaufman, MD, in the American Academy of Dermatology's Skin News Briefs. That's because the clearer the skin, the deeper a moisturizer, or other topical serum can penetrate. Whether you choose to use a professional chemical exfoliant such as an AHA product like glycolic acid or a Salicylic acid, or a mechanical means such as a facial scrub; incorporating a means of exfoliation into your routine at least a few times a week can dramatically improve dry skin. Body exfoliations are also a must for the autumn. These remove the dead skin cells and refreshe the regenerating process of the cells. Another way you can do this is with a weekly mask. Professional clay & silt masks will greatly help to gently purify & exfoliate & will help to keep pores clean & improve their function of secreting fluid which is then evaporated from your skin to keep you cool, (better hydrated). A mask that exfoliates as well is best.

2. Take Time to Moisturize & at the Most Beneficial Time

Once you've got a fresh, smooth surface to work with, soothe winter-dry skin with a moisturizer rich in natural emollients that promote hydration. Thick, heavy products like these have more staying power, and keep water from evaporating from your skin. If you are Normal in the winter (oily) then only use a dab, & you will be covered! Maintaining the skin's moisture content during the winter months is critical for effective winter skin care. So, you will need to switch out your summer skin moisturizer to your winter skin one. Your skin will be thirstier, & pouring more of your lightweight stuff on will not quench like a winter climate formula with higher concentration of plant oils, extracts & powerful peptides. But, if emollients are seriously too much for you’re your oily skin, then focus on oil free hydration.

Moisturizers keep the skin conditioned while offering protection against the harsh effects of the cold. The drier the skin becomes, the more frequently a moisturizer should be applied. To treat any of those very dry, scaly patches that might develop, use a petroleum based product on the affected areas before bed.

The skin is typically well hydrated after a warm shower or steaming facial. Immediately seal in the moisture with a light coat of skin cream rich in emollients & then lightly pat to dry. (Use more, & more often the drier your skin may become).

3. Warm Showers and Baths Only, Please

Long, hot showers may feel divine, but they can be damning for troubled, itchy skin, drying it out even further, reports Susan C. Taylor, MD, in Skin News Briefs. The solution if you're dealing with dry skin: learn to warm up to short, lukewarm baths and showers, which help your body retain its natural, skin-protecting oils.

And when you bathe, only use soap on the spots that really need it, such as your face, underarms, groin, and feet. Since the rest of your body doesn't tend to get very dirty, a simple warm-water wash everywhere else is fine say the pros -- and it helps you retain those vital natural oils.

4. Use a Gentle Cleanser

Scented, deodorant, and anti-bacterial soaps can be harsh, stripping skin of essential oils. That's why skin care experts suggest using non-scented, mild cleansers or soap-free products are best for cleaning, and not stripping the lipid barrier of the skin. Look for naturally- derived cleansing agents such as Sodium Cocoyl Apple Amino Acids, & Sucrose Laurate. Using a cleanser with Glycolic or Salicylic Acids a once or twice a week to help exfoliate dead surface cells from the skin & leave your complexion brighter & also allow your moisturizing agents to better penetrate is recommended if your skin is not too sensitive.

Body washes with petrolatum (another name for petroleum jelly) are also a great option for soothing very dry skin, helping to trap in water as you clean.

5. Be Aware of the Sun- Keep Using Sunscreen & Topical Antioxidants!

Though the sun's rays are less intense in winter, those rays can still burn and damage your skin. Like the time you got sunburned on an overcast day, the sun’s ultraviolet rays are less noticeable in Fall & Winter, but are still hitting you, doing dirty work in your skin.

If you already know us over at A&E Beauty Laser, then you know that we preach First and Foremost; your best defense for winter (& summer) skin care is sun protection!

Even during the winter months, you absolutely need to continue to apply a moisturizing SPF 45 sunscreen a sunscreen that protects against UVA and UVB rays, every morning, especially when spending time outside. As a matter of fact, snow is an even better reflector than water, bouncing 80% of the sun's rays back to us, compared to less than 20% for sand and surf. That's why you can get nasty sunburn even in winter -- and why it's important to put on sunscreen all year long

Seriously, you might think the sun's effects are diminished during the winter months, yet *nothing could be farther from the truth! Wearing a scarf that can be easily pulled up to protect the cheeks and bottom portion of your face is also a helpful preventative measure to limit the skin's exposure to the elements. And, using topical aniti-oxidants, especially during the daytime hours is still a top priority in protecting the good health of your skin.

6. Stay Hydratred & Get Your Diet Into the Act!

Literally Drink &Eat Up for Better Skin

Unlike summer, during winter we tend to ad heat to our physical environment and like air conditioning, heating too dries the air reducing its moisture content. It is a principle of physics that if you are in a dry environment, your body will loose moisture to the dry environment. Hydration is therefore very important and necessary to stop your skin from becoming dry.

Dry and cracked lips are classic symptoms of dehydration that often appear during late Autumn and Winter. But the drying of the skin goes beyond the lips.

Eat a diet rich in healthy fats. Essential fatty acids like omega-3s help make up your skin's natural, moisture-retaining oil barrier. Too few of these healthy fats can not only encourage irritated, dry skin, but leave you more prone to acne, too!

Give your diet an essential fatty acid boost with omega-3-rich foods like flax, walnuts, and safflower oil, as well as cold-water fish such as tuna, herring, halibut, salmon, sardines, and mackerel.

Hydrate Yourself -- And Your House

Dry indoor air can really irritate your skin, so give it a fighting chance by keeping inside air moist. Use a humidifier to pump up the moisture, & even surrounding yourself with indoor plants is a help! Whichever you choose, aim for an indoor moisture level between 40% and 50%. Investing in a $5 hygrometer (humidity monitor) can help you easily keep track of your house's humidity.

And don't forget to humidify from the inside out by drinking lots of water. To keep skin at optimal hydration, you will need between 6-10 glasses daily depending on your body. Just like in Summer, your winter skin needs lots of water, as well as the right skin care regime to keep it moist and hydrated.

People suffering from Eczema/Dermatitis, which gets worse in Winter, need to pay particular attention to their fluid intake. I know from personal experience, that if I do not drink enough water, my skin soon lets me know and becomes very dry, itchy and irritated.

Is Your Skin Still Dry? Talk to a Pro

If you're skin gets really dry in winter and these tips aren't helping, or if you develop eczema or other skin irritation, it's time to talk to a dermatologist.

For more information on these tips & the recommended natural products such as silt masks, beta peels, face & body cleansers, topical Antioxidants, winter time moisturizers, & SPF 45 sun protection visit A&E Beauty Laser @ 2825 Rio Grande #C Austin TX 78705.

Call or email for your free consultation, 512-921-1411, myskin@aebeautylaser.com

Or online, at www.aebeautylaser.com

Buffy’s Race Report: Run For Life Half Marathon - October 9, 2010

2010-10-18T06:35:00.000-05:00

This is, hopefully, the first in my trilogy of race reports from October 2010. I don’t want to jinx my upcoming events – we all know things can happen to either stop you from getting to the start line or stop you from crossing the finish line! Anyway, I’m going to think positive, so here it is – the first of three reports (again, hopefully!). I’m going to call this trilogy “My Family is Trying to Kill Me.”

“My Family is Trying to Kill Me Part I: The Fellowship of the ~~Ring~~ Run”

My mother called me awhile back and informed me that she finally, after much searching, found a half marathon with a description that suited her. She has been interested in participating in a half for some time now, but she likes to run/walk so she has been concerned with race time cutoffs at many events. Also, she and my dad are the world’s biggest UT football (and all other UT sports) fans, so a race could not coincide with a UT football game. She was reading Runner’s World and found an ad for the Run For Life Marathon and Half Marathon in Madison, Mississippi on October 9^th. This race encourages walkers to participate and it has a very long race cutoff time. Also, October 9^th was a by week for UT football – perfect circumstances for Mom. She asked if I would like to go with her and suggested that I run the full marathon so I wouldn’t be waiting on her to finish. At the time, I knew I had one other event in October so I was pretty sure I wasn’t into running the full. I agreed to go run the half and assured her that I had no problems waiting for her to finish – after all, then I would get to see her cross the finish line! I know right now some of you reading this may think I’m a bad daughter for not running next to my mom for the entire race. It does make me seem sort of crappy, but I assure you that she wanted me to run my race and she wanted to run her race. I actually think that sometimes this can be less pressure (to run separately) – no one worries about if they are pushing the other one too hard or if they are holding them back.

I left straight from work here in Austin on Thursday afternoon and drove back to my parents’ house in Beaumont. Mom and I got up early on Friday morning and made the six hour drive to Madison – a much more scenic drive than I would have expected! We got checked in to our hotel and headed off to packet pickup. This is a pretty small race, so I didn’t expect too much at packet pickup, but once we got there I was very impressed with it. It wasn’t huge, but they had four or five vendors with tables set up and loads of volunteers to direct people around. It was super well organized. After that, we got some dinner, walked around a nice little outdoor shopping area, and then headed back to our hotel for the night. Long car rides exhaust me even though physically I’m not doing anything. I turned off the light and rolled over to sleep around 9:30pm – seriously, I can’t remember the last time I went to bed at 9:30pm on a Friday night…it might have been in the third grade!

Our alarms went off at 5:00am and Mom headed out for a short little warm up walk. In true “me” fashion, I hit the snooze button and fell back asleep. I got up shortly after that and started getting race ready. I got my snazzy RLE running kit on and my super awesome new “Sweet and Twisted” arm warmers. They are beyond cool-looking – I wish I had taken a better photo to attach to this race report! I put my hair in my now customary race pigtails and we were set to go. It took us all of 5 minutes to get from our hotel to the race start. Small races definitely have their perks! It was warmer than Mom and I had expected it to be. She went out in just her regular running clothes (no “throw away” clothes to stay warm). I wore my arm warmers, but honestly I could have probably gone without them - except they are so awesome looking that I think they made me faster.

There was a free car giveaway with all the race participants’ names entered into the drawing. We were very disappointed that we didn’t win, but how cool is that?! A free car give-away at a race with only around 470 participants! Definitely another reason to register for that race.

Then there were various announcements/messages from race officials, the national anthem, and it was time to get moving. I actually seeded myself appropriately for this race for once. I’m not typically very good at lining up where I should. I just don’t like to push my way forward, but this race was small enough that I was able to just walk up to my estimated pace corral. I barely had to weave around other runners at all, which was really nice. I felt pretty good for the first couple of miles. My pace was a bit faster than I expected it would be (barely under an 8:00minute/mile pace). I was slightly worried that I was starting out too fast, but my competitive tendencies didn’t want me to slow down. We cut through some neighborhoods and then were out on a fairly major looking road without much scenery. They had very nice cheer groups out on the course though, and this part was an “out and back” portion of the course so we could see the front runners, which I always love.

I noticed through the first 8 or 9 miles or so that I was constantly leap-frogging a guy and a girl running together. I’d pass them downhill and they’d pass me uphill. Also, they were doing the run/walk method and were very consistently walking a portion of each mile. I’d pass them when they’d walk and then they’d pass me once they started running again. Around mile 10 it was starting to get very warm and there wasn’t much shade. In addition to the heat, I had been maintaining a fairly fast pace for my current running ability. As much as I was determined to hang on to that couple, they totally dropped me around mile 10. It was a bit disheartening to see them off in the distance, but I kept pushing along. I could tell that I was slowing down, but not by too, too much. At mile 11, I pushed my arm warmers down as it finally got too warm for them (however, I really enjoyed them for the first 10 miles and I’m glad I had them on).

I like to try to trick myself when I’m racing and getting tired. It works really well for me – I start telling myself things like “okay, you only have a 5K left and you can totally run a 5K” or “ just 2 miles left – you can run two miles with the flu and no sleep” and my favorite “just 1 mile – you can always run 1 mile…1 mile is cake.” My normal reasoning totally worked on me until the last mile. That one hurt. Looking back on it, I think I maybe didn’t drink quite enough at the water stops and I think I probably went out a bit too fast. Then again, only the last mile really hurt and I ended up really happy with my race results! I was hoping to maybe PR, because really, who isn’t always hoping to PR? I didn’t make it, but I wasn’t too far off – just 2 or 3 minutes. Also, as this was a smaller race, I placed better than I probably ever will in my whole life so I’m going to take this time to brag just a little. I ended up 40^th overall, 9^th female, and 2^nd in my age group (3^rd if you count that the overall female winner was in my age group). And that was out of 468 people! I’m still totally psyched about it. They didn’t do an awards ceremony or anything, but I didn’t need it – just to see those number next to my name on the print out and online was enough for me. I’m thinking about printing it out and framing it. I’m not joking.

And on to the even cooler part of the event – my mom’s finish. After I finished, I headed to the car to grab my cell phone in case she called (she was running with her cell). I walked partway back to the finish line and cheered on some runners as they made the last turn in to their finish. Then I headed back to the finish line and lounged around for a bit. I used this time to start tracking the Kona Ironman coverage online from my phone. Mom had told me that she expected to finish in around 3 hours 30 minutes. With about 40 minute left to wait, I got up to go check out the results and grab some more water. As I was walking around I heard the announcer say, “and from Beaumont, Texas…” and I knew that had to be Mom. I turned and literally sprinted to the finish line so I wouldn’t miss her big finish. As I was running up I saw her running down to the finish line with the biggest smile on her face and her arms raised in the air. It was all I could do not to burst into tears, I was so happy and proud. Just typing this out makes me get all choked up again, too. She finished in under 3 hours – more than 30 minutes faster than she expected and second in her age group. Seeing her finish her first half marathon was way better than finishing my own first half marathon.

After I collected myself and we got Mom some post-race food and water (great cookies and fruit out there, by the way – they even had nectarines, and they were so good) we headed to sit in the shade. We watched the marathoners and the rest of the half marathoners finish their races while we waited to get Mom’s medal engraved with her name and time. Not everyone thinks that is important, but I think it just makes your medal a bit more special when it has your information on it – totally worth the little extra bit of money. Once we collected Mom’s engraved medal we headed back to the hotel, got cleaned up and headed back home. Following the Ironman Kona updates from my phone made for a pretty short feeling ride home, although Mom was probably irritated that I kept interrupting her listening to various football games on the radio to tell her what was happening in the world of Ironman!

To wrap this all up I’d just like to say that I feel so lucky that I got to take this trip with my mother and share in her first half marathon experience. I’m beyond impressed with that lady.

Laurie Viault's Ironman Kona Race Report!

2010-10-18T06:18:00.002-05:00

The ironman world championship is about overcoming adversity and divine intervention..... God wanted me to finish

Well, here it is... my much anticipated race report. Kona is a stunning place, and the water here is the most beautiful water I have ever seen. I was nervous about swimming in the ocean with jellyfish, sharks, etc... however, once I got here and took a practice swim, all that fear went out the window! The water was crystal clear and you could see everything. I could go on about what a wonderful week I had, the incredible people I met, and the awesome swimming with the dophins adventure I had, but I know you all want to hear about the race, and I only have 20 minutes at this internet cafe, so let's get to it.

The swim:

It took about 15 to 20 minutes to make it through the massive line to get into the starting shoot to get to the water. I waited around until 20 minutes before gun time and ended up standing in this line right up until start time. The swim was a floating start, and I swam out to the very back of the crowd and right as I got there the gun went off, and off we went. This was the least jostled I have ever been in an ironman swim. Probably because I was in the back where I belonged and all the other racers were damn fast! The swim was an out and back and swimming out to the turnaround I had this guy swimming next to me the whole time who I could not get rid of. He was wearing a speedsuit and wasn't even kicking his feet, so it didn't make it convenient for me to draft off of him, however, he decided to draft off of me and I ended up pulling him for at least a half mile before I finally did a massive kick, turned over and yelled "GET OFF ME" at him. My little tribute to Gilbert Tuhabonye, running coach from Gilbert’s Gazelles :-)

The Bike:

Coming in from the swim to transition was pretty uneventful, took me a while as I had to use the port a potty and slather sunblock everywhere. Plus, they made us run around the entire perimeter of the transition area in order to get to our bags, which just added time. I was super impressed that they were able to fit transition and bikes in such a small area on the pier. The bikes were racked in wood blocks which was super cool. Got off on the bike and out on the Queen K and things are going well. My swim took me a lot longer than I anticipated. Thanks a lot drafting dude.... and I was one of the last cyclists out. The bike was very lonely, as I truly was out there by myself. They had bike aid stations at what seemed like every 10 miles, and I poured water on top of my head and on my jersey and arm sleeves at every single one and that kept me cool. I heard reports that the asphalt was well over 100 degrees, but it really did not feel that hot to me. At just after mile 40 I had every triathletes worst nightmare happen. I got a flat tire. Who knows, how long I was riding on it, I had just made the turn towards Havi, and all the age groupers were passing me to come back at this point. It had gotten really hilly and windy and I felt like I was riding on bumps yet there were no bumps. A single speed bike guy passed me and at that point I knew something was seriously wrong, so I looked down and noticed the flat. I stopped and realized that I did not have a tool to let the air out of the valve extenders and I was freaking out. How the hell was I going to change this tire without that tool. I had practiced changing these race wheels once before and I absolutely had to let all of the air out of the tires in order to get the tire off. Without that tool, I was in real trouble, because the tire still had a little bit of air in it. At this point, a true act of god occurred, as a bike mechanic van pulled up and asked if I needed help. I'm dead serious!! How could I possibly be this lucky!! They stopped and changed the tire for me. No joke! Took them less than 10 minutes and I was back on my way. I managed to catch up to the single speed bike guy and a couple of other people who passed me. At the turn around I had a fierce tail wind which allowed me to make up some time, there were also fierce cross winds as well. Let me tell you, I have never in my life cycled in such fierce winds. I was truly scared that these winds were going to knock me over and cause me to crash. I saw several injured people who this had happened to while I was riding, and it was a very scary experience. Once I turned back onto the Queen K, I was riding into a head wind. The hills were not that bad on this course and I still did a decent time despite the flat tire. At one point on the bike I looked down and noticed that my legs were red. This really concerned me because I still had about 25 miles left to go at this point and I stopped and asked someone who had parked their truck to cheer if they had any sunblock I could borrow and they did. This was the second miracle to happen for me during this race. I wanted to cry at this point as I couldn't believe my good fortune and I was getting emotional. I was blessed to get a lottery slot and any negative thing that happened seemed to have a solution right in front of me. I truly felt that God was with me and wanted me to finish this race. As I reached transition I still had over an hour and a half left before the cutoff time.

The Run:

Yay! I started the run off strong and didn't even need to bring my sunglasses as at this point as it was cloudy and the sun was starting to go down. I knew the sun would set around 6 pm and I knew it would get pitch black at that point so I wanted to run as strong as I could before I would have to start walking in the dark. Once I got to mile 5, I got a spurt of energy and was running at a really good pace. Had to have been at least a 10 minute mile pace, which for an ironman is pretty damn good. Once I got to mile 11 the sun had set and it had gotten dark. At that point, I had to start walking as it was just too dark to run and was not safe at that point. It was a lonely last 13 miles as there were so few of us left on the course at that point. I would try to run whenever I would get to any aid station that had light, and at the turnaround, a truly awesome volunteer must have walked half a mile with me holding water and gatorade for me while I walked. He told me I only had 6 miles left to go, even though I had 8 miles left and knew it. Oh well, gotta love volunteers! I started running again in the last half mile before the finish as I had reached the town lights again. I can not tell you how awesome it was to run in and have so many spectators there giving me high fives and telling me how much I rock! This was a constant for the last half mile of the race, and what a truly amazing experience it was to cross that finish line. I want to thank all of my friends who offered me encouragement when I needed it, I want to thank all of you for reading this and putting up with me during my training, my breakdowns, and just listening to me talk about nothing but this for the past 6 months. It was an experience of a lifetime and I'll cherish it forever. Thankyou to God for giving me this wonderful opportunity and for pushing me past my limits. Truly, Anything really is possible

Eli's City Chase USA Race Report!

2010-10-12T09:29:00.004-05:00

Sunday, October 3, 2010

“I like having you as a teammate,” I said to Nicki as we waited for the Number 20 bus to take us back to Riverside & Congress.

“You like that I’m even more competitive than you!” Nicki laughed. And that’s what I love about her… she is more competitive than even me… and faster too!

Nicki and I represent Team Merrell ATX, Merrell’s local-area industry team. Though we come from different athletic backgrounds and don’t train together regularly, our chemistry and ability to work together as a cohesive unit on race day is undeniable. However, because Nicki had a lot of work to do that weekend and because I came back from Vegas the week before with a gnarly eye infection, our manager Jon Sanregret gave us the okay to skip the race altogether. I’m sure glad that we decided last minute to give it a go!

I’m not gonna lie, but we had absolutely no idea what we’d gotten ourselves into… think The Amazing Race meets Fear Factor. http://www.citychaseusa.com/about/ Neither one of us have ever competed in this kind of adventure race before so the Saturday leading up to the event we exchanged text messages, did as much research as we could possibly do, joined the race site’s social media pages, and met up with Jon at the Merrell booth on Sunday morning where he gave us one standing order: Have a blast!

Before the race began, a gal from Bally Total Fitness led a group warm-up; Race Director Corina Holtby gave the racers (or rather chasers) final instructions and even asked two women wearing red capes to sing the national anthem. They were a little flustered by this request and pulled some unsuspecting soul up on stage to help them out. He actually did a great job and the crowd helped them out as well. Then, it began.

Task #1: in order to get a cue sheet, we had to complete a scavenger hunt around the race venue. Take some pictures, answer some questions, acquire a grass stain, etc… easy enough.

Then we were given our pink cue sheet to which I took one look and said, “WTF!” This was the most cryptic cue sheet I had ever seen – so confusing in fact that we really wished we had had “eye in the sky” support. We seriously spent 20 minutes simply trying to figure out where to begin and started feeling helpless as other teams ran off in various directions. “GET OUTSIDE: Near one of Austin’s largest parks in the Lamar/Barton Springs area get ready to play. We hope you take care of the pigskin like Tony Romo today.” We decided to head in that direction, but there was a problem. The Cowboys had a real life bye week and we couldn’t find the check point – nor could five other teams who raced in that direction. Another 20 minutes wasted… dammit! So, we did the only thing we could think of – run from the moon tower at Zilker Park to First Base on 6^th and Mopac.

After running across Mopac, we noticed that another check point was within range before we hit up First Base so we veered off and headed that way. We arrived at… a house… were told to go around back to a surprise that had Nicki exclaiming, “Oh hell no!” I laughed as a man placed a four foot long snake around her neck, but my attitude quickly changed as he said, “just wait, I’ve got something else for you.” The next thing I knew, the snake from the Britney Spears music video appeared from within a giant tub and he stated that I’d be walking around with this 80 pound monster on my back. Holding the snake was fine, but the damn thing kept turning its head to look at me… absolutely horrific!

From the snake house on Patterson Lane we ran downhill to Third Base to compete against another team in sports/pop trivia and quickly found ourselves down 4-0 in a first to 5 competition. I seriously contemplated getting a beer if we’d lost and were forced to take the mandatory five minute time penalty. Somehow the trivia gods shined down upon us as we came back to win 5-4. We wished the other team the best of luck and headed out the door.

Having had just enough time to sit down, regroup, and analyze the cue sheet, we now had a game plan and sped off to REI. At REI, we had to use Blackberrys to communicate instructions to our teammates. This is what I learned… I’ve become so dependent on my iPhone that I have no clue how to use BBM anymore and can barely take pictures. As luck would have it, the Blackberrys didn’t receive signal inside the building so the course judge made a ruling on the pictures I’d taken of various products and sent us on our way.

We then headed to Duncan Park at 9^th and West for a fairly easy task of stationary bull roping, both of us completing the task in our second tries. Our next checkpoint was less than half a mile away and we quickened our pace as other teams started walking up the hill. In the gazebo at 12^th and West, a beer pong table was setup with cups of water. One teammate had to clear the cups by sinking shots pyramid style, but if they missed the other teammate was forced to eat a spoonful of hot sauce. Remind me next time that Nicki is better at beer pong after she’s had a few because I ended up eating TEN spoonfuls!

The hot sauce didn’t exactly sit well with me since our next task was to take a hip hop class at Ballet Austin. This was actually a lot of fun and I purposely freaked it out at the front of the class which had the course judge taking pictures laughing hysterically. We jammed out to Flo Rida’s “Jump,” learned a dance routine, but still, the hot sauce wanted to come up and I was quickly running out of water in my hydration pack.

Throughout the entire race, another quiz needed to be filled out on the back of the cue sheet, but the good news was that it could be checked off at our last checkpoint at Hostelling International. From Ballet Austin we ran to Riverside and Congress, took the bus to the east side, completed our task, and waited impatiently at the bus stop to be taken back. If we could clear the course in under three hours, Jon said that we had a good shot of podiuming. Our time was now 2:58, the bus ride would probably take another 10 minutes, so I texted Jon that we’d hopefully finish in around 3:10 – Boston Marathon qualifying time.

The bus finally arrived, but one stop later another team had boarded. Not knowing where this team stood in terms of their score card and realizing that they could possibly pose a threat to us in a race for the finish line, Nicki looked at me and asked, “Are you ready to sprint!?!”

“Hell yes!” I said as we jumped off the bus and sprinted towards Barton Springs Rd. The other team was nowhere in sight when we turned the corner, but we maintained as we swung past the parked Mitsubishi, grasped hands and raised them triumphantly in the air as we crossed through the finish chute at Aussie’s. BUT, one of the holes on our score card had been punched by accident and we still needed to complete one more checkpoint. Total letdown!

Luckily for us, Aussie’s was hosting the American Idol checkpoint, which I thought was karaoke (I wish!) but the catch was that we needed to go inside the bar and find two people to sing in the Mitsubishi with us. So, I darted into the bar and made the declaration that I’d buy anyone who’d help us a pitcher post-race. Thankfully, a nice couple agreed, but the problem was that all four people needed to be singing the song and they didn’t know the lyrics to any of the songs on the playlist until we came across “I Will Survive.” The four of us jammed out in the car, the judges cracked up, and after a few minutes of belting out the chorus, they told us we were good to go. We thanked the couple, but with less emotion this time, grasped hands and crossed the line for the second time. Still unsure if we’d podiumed or not, I walked over to the timing table and saw our bib number being written down in the top slot. Completely confused, I walked over to Carina and asked, “Did we win?”

“You sure did… you’re going to nationals in Orlando!” she replied.

“Holy shit!” was all that I could mutter.

Although the race itself had been a blast, the energy and camaraderie experienced during the post-race party was simply incredible. Nearly everyone stayed to enjoy lunch, swap war stories, watch the action on the volleyball courts, and partake in the kegs of MGD 64. We had a great time schmoozing with the other teams and not only did we have the opportunity to meet Drew from Team Dallas, but Christina from Team NYC also called the bar to offer her congratulations and buy us a round. What a wonderful afternoon!

Thank you City Chase USA crew, CAMP Kesem, and all the wonderful volunteers for an outstanding event. Team Merrell ATX is now changing call signs to Team Austin; we’ll see y’all at the City Chase USA National Championships in Orlando!

Buffy’s Race Report: Silicon Labs Marathon Relay – September 26th, 2010

2010-10-04T08:07:00.001-05:00

In case you don’t know about the Silicon Labs Marathon Relay, I’ll give you a quick run down. It is a 5 leg relay with the leg distances adding up to 26.2 miles (12k, 10k, 10k, 5k, and 5k). Each leg starts and ends at Auditorium Shores in downtown Austin. A group of my friends and I have done this race for the past 3 or 4 years - we can’t seem to remember when we started. Besides being fun racing with my friends, I really like this race because every year but one my folks have come out to cheer on our team (and they can’t remember how many years we’ve done the relay either).

We all planned to meet at 6:30am on Sunday morning to set up our tent and chairs and get our race numbers pinned on before the race start at 7:15am. Terry and I got there first and started setting up. Missy followed shortly thereafter with our race numbers and packets. I spent a good amount of time roaming around while talking on the phone with my dad trying to figure out where we each were. Of course, we were standing within about 20 feet of each other. Eventually, I found Mom and Dad and got them settled at our tent. I grabbed a mini Clif bar, pinned my number on, and headed off to the start line. I was really glad to be the first leg of the relay. It is the longest leg, but being first to go gives me less time to be nervous. In years past, I’ve gotten really nervous waiting for my leg to start. It doesn’t make any sense, either, as my team just does this race for fun – we aren’t out to win it. We race because it is tradition and there is free beer at the end.

As I was waiting for the race to begin, Eli (of Red Licorice Management Team fame) stepped up next to me. Eli and I chatted for a few minutes and then the race began!

…And then we sort of just shuffled forward waiting to get across the start line (we didn’t seed ourselves well!). It was a bit of a rough going once I was past the start line, too. The road narrows considerably so there were a number of people all crammed together. After about a mile, though, I was able to get into my stride. Around that time I saw the remaining two members of our relay team arrive. Leslie and Chris were running late, but they were the last two legs of our team so it was no big deal. And it was cool to be cheered on by them as they were walking to our tent area. I got more big cheers by my team and parents as I passed them a minute or so later. After that, I was running down Congress Avenue and I had loads of room to move. I saw Eli again as we circled around the Capitol. He was recovering from a trip to Interbike in Vegas and a late flight home; otherwise, I never would have caught up to him!

Being the first leg of the relay has the nice perk of getting to clearly see the front runners. There are three “out and back” sections of the first leg of the course so you get to see the super speedy runners multiple times. I love that – somehow, just seeing the really fast people makes me feel like I can go faster, too.

Running out down Cesar Chavez wasn’t the most exciting part of the course. I did realize around that time that I was taking in too much water, too. There were a ton of water stops for this race. Even only drinking at every other one made my stomach a bit sloshy. I held off on water at the last few stops and felt much better by the end. After I rounded the turnaround point on Cesar Chavez, I saw my buddy Beaux on the other side of the road. That was fun because he yelled, “Work off that queso!” at me, which probably sounded weird to the other runners around us. The day before the relay, Terry and I and a few of our friends did a queso crawl around town. I love queso, but let me tell you – 5 quesos in one day, even shared among 5 or 6 people, is about two too many. I needed a race after all of that!

I passed back by my cheering section of friends and parents as I headed back down South First Street. I turned down onto Riverside Drive and saw Terry (he was the second leg of the relay) standing just past the finish line arch. Then, to my right, I saw my dad cheering for me. He had headed to the finish line to watch our relay hand off. I slipped off the bracelet/relay baton from my wrist as I crossed the finish line and handed off to Terry. We got in a nice double high-five and a quick kiss (awww….) and Terry was off. I headed through the food area and picked up a cookie and a water and then met back up with Dad. We walked back to our area, chatting about running (Dad was a runner in high school and college), and we rejoined our crew.

The rest of the day was spent just hanging out and watching people run the course. We’d all get up to go cheer for our runners coming in and then going out on the course. Then we’d head back to our tent for breakfast taco eating, newspaper reading, crossword puzzle doing, and just general hanging out. The weather was really in our favor, too. It actually got a bit cooler as the morning went on. I think my leg was the warmest leg of the race even though it was the first! Awesome people, running in downtown Austin, and perfect weather - I just loved the whole feel of the morning. It was like hanging out in the park with your loved ones on a nice, relaxing day with a few moments of “race day” excitement thrown in every little once in a while. A perfect morning.

After Chris finished (our final runner), we cleaned up our area and headed over to the beer tent for our free beverages and pizza. Sadly, this year they had no vegetarian pizza options. I find this odd since it seems like half of Austin is vegetarian, but I had free beer so I was okay. Free pizza just wasn’t as important. Also, I still had my folks there and they took me out to a lovely late brunch at Hyde Park. Even though I’m an adult, it is nice to have my parents take care of me every little once in a while!

Pam Tobias' Redman Tri Report!

2010-10-04T08:03:00.002-05:00

Anything that happened leading up to the race is probably pretty uninteresting to most of you. Jeff, Laura, and I drove from Austin to Dallas Thursday night, and Dallas to Oklahoma City Friday morning, entertaining ourselves and hopefully others with Facebook the entire way. On Friday we picked up our packets, checked our bikes, attended an entirely unnecessary mandatory pre-race meeting, had a tasty pasta dinner, and went to sleep.

Race morning:

Transition opened at 5am, first wave at 7. We arrived at the parking lot at about 5 and walked about ½ mile to the venue. We had excellent rack position – closest rack to bike in/out, farthest from swim out and run out. And we had our spot clearly marked with a sticker on the rack – name, number, city. They knew I was coming! They advertised 6 bikes per rack, but there were only four on my rack. Lots of space! I set up my transition area and ate my pre-race meal – English muffin with PB&J, a banana, and a bottle of Nuun water.

At the pre-race meeting they warned us that there would be extra USAT officials at this race, as it was a training weekend for them. Joy! The woman next to me had just arrived and dropped her bags in the general area of her bike. An official cautioned her that she couldn’t leave her stuff like that, and it needed to look like mine. “Way to be the teachers pet” she said to me. He then proceeded to inspect my area, even touching my sunglasses and helmet strap and leaving the strap inside the helmet instead of open to the outside like I had carefully placed it.

When we woke up it was in the low 60’s, but it got colder as dawn approached. So glad I had my wonderful sherpa and husband so I could wear a jacket and crocs and leave them with him. We had a good long time to huddle together and stay warm and watch the other triathletes do their pre-race routines. My pre-race routine is…to huddle to stay warm and stay in denial about what’s to come.

After watching many people don their wetsuits and declaring it was too early, I finally decided it was time for the struggle. At least everybody struggles. Walked around transition towards the water, only to discover there was a fence between me and the water. The only way to get to the swim start was through transition. I could have rolled under the fence, but with all those extra officials, I decided not to chance it, and walked back around. Many others chanced it, without apparent penalty.

The swim:

I had my pre-race caffeinated Hammer Gel when the first wave began. That first wave of white swim caps/Ironman wannabes went off right on time at 7:15. They had a 15 minute head start before they released the rest of us at 3 minute intervals. I was in wave 4 out of 5 with the other ½ IM Aquabikers. The wave appeared to be 99% women in pink caps, one confused looking male with a gold cap, and one very confident, tall, deep voiced man wearing a pink cap who strode through all the women saying “Let’s Go Ladies”. Think Kenneth in a pink swim cap.

Side note – the logo for Redman looks like the universal sign for the Men’s restroom. The logo on our pink swim caps was the universal sign for the Women’s restroom. I’m afraid if I wear it in public I’ll get asked for directions to the restrooms wherever I go.

The start was a standing water start, but we had to walk out probably 25 yards and it was still shallow enough for me to stand waist deep. We noticed the previous wave of yellow caps were at the first buoy, and it looked like they were all standing up and standing still, like there was some sort of meeting or mass prayer going on at the first buoy. And then…BOOM! Time to swim! It wasn’t too crowded. Not much incidental contact going on. The water was so brown and murky that I couldn’t see anything in front of me at all. No bubbles, no feet, and where are my hands?

We got to the first buoy and right on cue everyone started popping up like prairie dogs. The advantage to my short arms was that I wasn’t hitting bottom, so I kept right on swimming through the throngs of walkers. Just because you can stand doesn’t mean you should!

I actually don’t have much more to say about the swim. It was swimmy. I noticed two white caps passing me, who were on their second loop. Only one loop for me. I passed a few yellow caps. I fought to keep from listing right a lot. Sometimes there was so much distance between buoys that I had to have faith that those in front of me knew where they were going. At then at end the volunteer stander-upper-helpers were stationed out where we started, so we ended up having to walk the same 25 yards back in.

I LOVE wetsuit strippers! I think they should be a must at any wetsuit legal event. They had me out of my wetsuit toot sweet! The ground between swim out and my bike was a paved parking lot and it was nicely swept so very kind to my delicate footsies. Quickly ran to my bike, put on gloves, socks, shoes, sunglasses, helmet, and it was time to bike! Laura was not far behind me out of the swim and we wished each other a good ride.

The bike:

We drove the course the day before and learned that while it was flat compared to the Tour de France, it was not flat compared to Houston. It was probably more like River Cities flat, with rollers. It was an out and back course – twice for the ½, four times for the full Iron distance. Very easy to mentally break into very reasonable 14 mile chunks. And I liked being able to see my peeps and cheer them on (and hopefully they’d do the same). While driving the course, we found a couple of geocaches, which also served as milestones along the ride. I always smile when I know “there’s a cache there”.

There were aid stations every 7ish miles. The first 7 and 14 miles flew by and I felt like I was flying. At the first turnaround I teased a woman who was adjusting her shorts. She admitted she had just peed. I told her I was saving that for later. (Note: I never did pee on the bike. A sure sign I wasn’t drinking enough)

And then I saw the funniest thing I have ever seen in a triathlon. A aero-helmeted woman passed by, and her tri shorts had split just above the chamois. There was her cute little butt crack, peeking out for all to see! Oh Lord! That can happen? She was laughing about it. There was one guy in our little pack who wasn’t quite sure how to react. So next time you put on your bike or tri shorts, check that seam! Later she passed me again wearing baggy shorts over her bike shorts. Somebody along the way must have donated their shorts to the cause. Now that I think about it, I hope she didn’t accept outside aid! That would totally ruin your day, to have your shorts split and then get DQd for covering up!

My pee-ing friend (whose name was Becky) and I leapfrogged the whole way back to the next turnaround point. We were making great time! She said we could beat three hours if we kept up that pace. I was feeling great and it seemed altogether possible! The last stretch into the park had grown a hill and some wind and it was work! I thought about how much fun (NOT) it would be the second time.

Jeff and Ed (and Ed’s camera) were at the turnaround waiting for us. We looped through a small parking lot, which required a certain amount of “wheeeeeee”ing. I even got the guy ahead of me to participate. I hammed it up for Ed’s camera and left for loop 2.

Ok, just keep up the pace and it will be a fabulous time! Except…it suddenly became harder. Where I had not used my small front chain ring the entire first loop, I needed it now. Not long into the second loop Becky passed me for the last time. I couldn’t keep up. There was a section of road that was very rough, and that sucked some soul out of me. I finished the Clif bar that I had been working on the entire ride and realized I probably should have finished that a while ago. At the turnaround I took a water handup without dropping it or injuring the volunteer or myself (yay!). Shortly thereafter I ate a caffeinated Hammer Gel, hoping it would give me the boost I needed. Probably too little too late. The wind was very head-windish and I was ready to be done. My neck and lower back were tired of aero position, and I started sitting up more and more. I watched my average speed drop and drop. I was doing the best I could with what I had left. My main thought was “Ironman is STUPID” (sorry Iron-peeps). I realized my 3 hour bike goal was slipping away. But I still had hopes for an under 4 hour total time. I thanked every police officer and volunteer along the way. Special shoutout to the 3 officers at the turn onto the highway frontage road. All the officers were nice and responded to my Thank You’s with a friendly You’re Welcome, but these three were cheerleaders too! Both times I passed them they had a “you’re doing great” or “looking good” for me. Back to the final stretch that I knew would suck, and since I knew it was going to suck, it wasn’t so bad. Put it in an easy gear and pedal. At the last turn into the park, a spectator cheered me to go to my happy place. That’s a great idea! Where were you an hour ago? I could have used that sentiment much earlier! So I went to my happy place for the last 3 minutes and was exceedingly happy to reach the dismount line!

The run:

But wait! There is no run in an aquabike! Oh, but there is. In order to actually finish, you had to rack your bike and then run out, just as if you were going to run, but then you fork left to the finish line, where the poor fools doing the triathlon have to fork right, into the hell that is the run. So I doffed my bike shoes, helmet, and gloves, and donned running shoes, running hat, and race belt, and imitated a triathlete by shuffling to run out. Volunteers along the way wished me a good run. I told a few I was done, and then gave up and said thanks to the rest. The run felt like an eternity, but according to the time tracker it was only about 90 seconds from run out (plus the run from my bike), so it had to be less than the equivalent of once around a track. But it was definitely more than no run at all, which you would expect in an Aquabike.

In the week before the race we were encouraged to fill out a pre-race form where we could list our teammates and anyone we wanted to shout out to (in 24 characters or less). I wondered where that would be used. It was cool. In the finish chute I crossed the early timing mat, and before I crossed the finish line I heard the announcer shouting out to Jeff & my teammates Laura, Lynn, & Peggy.

And I was done! Ed took my picture. Jeff was there for a sweaty post-race hug and kiss. I wandered through the food tent and grabbed as much as I could carry, assuming it was my only chance. Turns out at this race, you could go through as many times as you wanted! And I did!

Here’s the beauty of the aquabike at a full distance race – you get to see what it’s like to finish early! Even though I had my typical middle of the pack finish, I was in the first group of finishers by definition. There was plenty of food! There were plenty of finishers shirts (when will they realize not all girls like pink?)! There was no line for massage! It was awesome! I think I’ll try to become fast, just so I can enjoy this at every race I do (if only)!

Summary: I was perfectly trained for an Olympic distance aquabike. For a half IM aquabike, I demonstrated the perfect positive split race. I didn’t quite make either of my dream goals, but I was close and definitely within range of my realistic goals. My bike time was improved from last year’s Ironstar by about 6 ½ minutes, but I expected that since I didn’t have to save anything for the run this time. If I’d had to run afterwards, I definitely didn’t eat and drink enough, but it was fine for today. Aquabike is very forgiving.

My times –

Swim – 44:33

T1 – 2:36

Bike – 3:16:57

T2 – 2:07

Run – 1:27

Total – 4:07:38

There’s a vicious rumor going around that this time earned me hardware, but I have not yet heard anything official, since I skipped the awards banquet. Pre-race literature said awards would only be given to the top 3 Aquabikers, and didn’t distinguish between men & women, so I had no thought of winning anything. Stay tuned to see how this works out!

Post race notes:

We had the perfect weather. The day before would have been too windy. The day after, too cold. Race day – pretty perfect.

Schwag-wise, I wasn’t so impressed. River Cities is the standard by which no other race can compare. ½ IM people got a cotton T and a canvas drawstring backpack type bag filled with mostly advertisements, a 70.3 sticker (um, not me) a Redman keychain flashlight, one mini-clif bar, and one Hammer Gel (raspberry, yuck). The medal is cool, but the finishers T is girly, baby, pastel pink. It probably will never touch my skin. I just don’t wear pink. I tried to trade for a men’s black shirt and it sent them into fits, so I politely gave up.

And now for the thank you’s. First – thank you Jeff for giving up your weekend to support me. This race couldn’t have been as much fun for you as Ironstar was, as you were stuck at the venue waiting for me to loop around every 90 minutes. But thank you for putting on your happy face every time I saw you! Thanks to Lynn for choosing this race. I probably wouldn’t have even known about it if it weren’t for you, and I’m glad you introduced it to me! And thanks to Laura & Peggy for going too and making it a party! And thanks to all my tri-friends for cheering us on Facebook and trying to stalk us with an uncooperative athlete tracker. I felt your energy for sure!

This concludes tri season 2010. I have no idea what’s next. I don’t have to right now.

P.S. There was a clown. There really was. I didn’t see it, but Ed & Jeff did.

Silicon Labs Marathon Relay Race Report

2010-09-28T06:57:00.006-05:00

Sunday, September 26, 2010

It wasn’t pretty… actually, it was downright ugly and humbling, but such was to be expected. Having injured my medius during the Texas Independence Relay back in March and unable to ride aero as cause of a torn supraspinatus, I decided to forgo triathlon season and take some much overdue time off during the summer. The medius is now healed; I’m consistently doing yoga each week, and so the Silicon Labs Marathon Relay, the first unofficial race of the Austin Distance Challenge, marked my return from the endurance athlete’s underworld. I’m coached again by ultra-marathon great, Amanda McIntosh, but while last year’s goal was to qualify for Boston, this year’s goal is quite possibly an even greater feat: to fall in love with and find my passion for distance running all over again. To ensure that the goal is achieved, I’m now following my teammate David Garza’s Platinum Rule: Have Fun! My Distance Challenge running buddy Amy Saberian and I agreed that rather than obsessing about podium positioning, this year we’re running solely (no pun intended) for fun and post-race mimosas!

While I packed on a lot of muscle over the summer, I arrived at the race 20 pounds over ideal race weight. Though I have complete faith that my body composition will change and that I’ll be able to slim down before the Austin Marathon in February, I still need to find a better balance between work, travel, and training. The past week working the Interbike expo floor for three days in Las Vegas certainly did not help this morning’s cause, nor did Sin City’s night life!

Amy had already staked out a location for our tent by the time I made it down to Auditorium Shores, but being that our other teammates hadn’t yet arrived; I volunteered to run the first leg 12k. However, I didn’t realize just how quickly time had gotten away from me. The announcer began calling the first runners to the starting chute, so I pulled on my jersey, slapped some Flex Power on the quads and calves, and laced up my racing flats. I had no time to stretch or warm-up, my stomach couldn’t handle pounding my protein shake, but being that I had no expectations for this B race, I was okay with the fact that I’d be starting the race cold and jogged over to the starting chute where I bumped into Red Licorice teammate Buffy Weaver. We were positioned near the back of the pack, but being that my legs felt like lead, I wasn’t planning on going out fast anyways. The gun sounded but it took us a good 30 seconds before we crossed the timing pad. I started the Garmin and we were off.

I lost Buffy in the crowd as I zigzagged to find an opening and by the time I was finally able to lower my heart-rate and ease into a steady turnover, I was already across the South 1^st bridge running along Cesar Chavez about to make the turn onto Congress Avenue towards the capitol. While I’ve long considered myself a king of the hills and false flats, I simply didn’t have enough recruitment in my legs to mount an attack. Buffy caught me as we rounded the capitol and asked if the effects of Vegas had worn off yet to which I replied, “not even close!” As she sped ahead, I made sure to stay within range, but decided to ease off and focused on running my own race. Thankfully, we turned back onto Congress/Chesar Chavez which was now a slight downhill, but it was here that I relied on my running veterancy, engaged the core muscles, and leaned forward to let momentum take me the next couple of miles to the Mopac turnaround. I let my mind go blank and simply put one foot in front of the other.

Buffy had already made it past the turnaround by the time I ascended the ramp so I yelled “Go get ‘em, Buff Stuff!” as we exchanged encouraging waves. Finally, I had made it past the turnaround and back up the ramp incline and was now heading east on Cesar Chavez towards the South 1^st bridge. When I first started taking my running really seriously, I’d race this event each year with the Capitol Elite Striders. My teammate Cody Smith, a Boston Marathon qualifier, would pace me along this same portion of the course encouraging me to close the gap on the runners in front of me and lead me to the bridge. Cody passed away three years ago from a tragic accident, but he’s not soon forgotten. His spirit always seems to make an appearance this time of year. Even though I didn’t have much motivation to turn up the pace, I asked Cody to give me strength and he delivered. I quickened my pace as the bridge came into view and decided that it was finally time to mount an attack.

As we turned onto the bridge, the runners in front of me began to turn up the volume so I told myself that I needed to be faster and picked them off one by one. At that moment, I remembered just how much I’d missed racing in Downtown Austin, Texas. The fans lining the bridge, the enthusiasm of the crowd, the cheers and hand-made signs, the little kids holding their hands out for a high five… it’s truly an amazing atmosphere and undoubtedly encouraging for the athletes. I turned onto Riverside, the finish line was now in full view, and I decided that it was time to empty the tank and do what I do best… “come in hot!” I crossed the line and veered to the left to hand Andrea the timing chip bracelet. My job was done.

I spent the rest of the morning taking pictures, chatting with and cheering on my teammates and friends, enjoyed the cloud cover day, and had fun. I ran nearly 20 minutes slower than last year, but while a performance like this would’ve completely demoralized and haunted the old me, the new me acknowledged that despite all the variables (i.e. Vegas, poor nutrition, no warm-up), there’s always plenty of time and room for improvement. Going forward, I’ll do a better job of sticking to my pre-race ritual and as training continues and comes into full force, I’ll only get stronger and faster. Lady Marathon, I’ll see you in February!

-Eli Cohen

Feeling HOT-HOT-HOT

2010-09-21T20:55:00.001-05:00

Signs of Overheating and How to Stay Cool

Racing heart rate. Profuse sweating. Blurry vision. Goosebumps.

Is this the result of reading a Harlequin romance novel? Hardly. Welcome to Central Texas in the summer! By now many of us have experienced warning signs of training in the heat. While September shows signs of high temperatures “cooling off” into the 90’s, we still have a few months hot weather ahead.

Heat cramps, heat exhaustion, and heat stroke - overheating can wreak havoc on the body, impact athletic performance, and even cause serious health issues including a predisposition to heat sensitivity. Here are some common warning signs and solutions to training and racing in the heat.

Lack of Acclimatization (Heat Fatigue)

Likely Cause: Low or no long term exposure to heat.

Solution: While there are many variables that affect a person’s sensitivity to heat (age, weight, fitness, alcohol consumption, metabolism, medication), research* shows it takes most people approximately two weeks to fully heat acclimate. The way to adapt to the heat is to be out in the heat. Acclimatization results in decreased cardiovascular demands and better ability to maintain normal body temperature.

Heat Cramps (Muscle Cramping)

Likely Cause: Occurs during or after exercise due to high loss of water, salt, and minerals (electrolytes).

Solution: Take in enough water and electrolytes before, during, and after exercise**.

Higher than Expected Heart Rate and Breathing

Likely Cause: Low blood volume due to dehydration. The heart has to pump more in order to circulate less blood volume. If left unchecked, it can result in heat syncope - fainting due to low blood pressure when the blood vessels expand and body fluids pool in legs (gravity). The risk of fainting increases if exercise is abruptly stopped (think crossing a finish line).

Solution: Hydrate (8-12oz) immediately. Continue to hydrate until heart rate appears to decrease and for duration of activity. Continue to hydrate afterwards.

Increased Sweat Rate

Likely Cause: The body’s attempt to regulate (cool) body temperature.

Solution: A high sweat rate is fine as long as the sweat that is lost is replenished during and after exercise. Conduct a sweat test at home to determine sweat rates and hydration requirements.

Goosebumps / Gooseflesh

Likely Cause: Body is overheating and it is attempting to cool itself.

Solution: Hydrate, get into the shade or go indoors, and/or stop exercise for a few minutes. If goosebumps continue, stop exercise for the day.

Past Heat Exposure = Future Heat Reaction

Likely Cause: Prior issues with heat cramps, exhaustion, stroke or any other heat-related illness predisposes an individual to future heat sensitivity.

Solution: Know the warning signs of heat-related illnesses and stop activity if any symptoms occur.

There are a whole host of heat-related issues that affect the body. The best defense is to learn the warning signs and know what to do when being hot turns into being overheated. Most importantly, when in doubt, stop and cool off!

For more information and research on the extreme effects of heat and the body, go to: http://www.badwater.com/science/index.html OR search www.webmd.com for general information on heat-related illnesses.

-------------------

*http://www.sportsci.org/encyc/heataccl/heataccl.html (last download: 9/15/2010.)

**Guidelines (per hour): 18-24oz fluid and 400-800mg sodium. These are general guidelines for training in Central Texas. Actual numbers can vary drastically from person to person.

Article by Susan Farago, M.Ed., USAT L1, USAC L2, NFPT Sports Nutrition. Susan is a multisport coach, athlete, and freelance health and fitness writer in Austin, Texas. She can be reached at coach@susanfarago.com or at www.susanfarago.com.© 2010. Check out her Red Licorice Tweets, “Susan Says”, at http://twitter.com/Red_Licorice.

Michele Lopez has a great Austin Tri Race

2010-09-21T18:42:00.000-05:00

Austin Triathlon Race Report-

Sunday: Gathered the kids and the husband and drove downtown to check in my bike and pickup packet. This task usually takes up most of the day but to my surprise everything was very organized and was easy to get in and out of the Hyatt Regency and down to transition. Found a few friends that would also be participating in the race and joined them for lunch at Wahoo’s (which for me a great before race meal)

Monday-Labor Day- Race Morning

The alarm went off at 4am… I hit the snooze until 5:30 because my wave didn’t start until 9:15 so I was able to get a little more sleep…had my normal oatmeal and coffee breakfast. Arrived downtown for the race, unloaded the kids into the wagon, went to the set up my transition area and then off to relax on a blanket under a tree with kids for an hour until my race started. Was not able to get in the water for a warm up which I really could have used since the water was cold and I chose to go without a wetsuit this race.

Swim: off to a slow start, took about 300meters to warm up. Cold water!! As I rounded the 2^nd buoy I finally started swimming hard. The support coming out of the water was excellent.. They were calling out what place you were in as you came out of the water..(true or not it gave me a boost of adrenaline to catch the person in front on me. Overall I think I had a swim that could be improved.

Into transition.

Bike: Felt strong starting on the bike, the course was flat and fast. Initially I was concerned about the water from the earlier shower but as it turned out, there was not much water remaining on the street to make a difference on the course. I completed the two laps, there were lots of people on the course cheering… very encouraging. Loved when I Passed my husband and kids with their sign “GO MOM”!

Into Transition, no socks into wet shoes… blisters again.

Run: started off a little slow but I loved seeing the lovely Lindsay H. at the first water station misting the runners with water as we ran through. its always good to see a familiar face and a burst of encouragement …… as I ran I felt good…no pain in my leg which I was extremely excited about… I think my run was decent ... still taking it easy after an injury.

THE END_ I finished 2^nd in age group and 4^th place overall…

Great food, friends, beer, and company makes for a good race experience.

NEW RING OF FIRE COURSE!

2010-08-13T05:37:00.006-05:00

DUE TO CONTRUCTION ON 473 WE ARE FORCED TO CHANGE THE COURSE FOR YOUR SAFETY.

You are responsible for knowing the course and paying attention to all road signage and Red Licorice Events course signs. These signs will be White with Red Lettering.

The 110 mile course will first complete the longer 65 mile course then do the 40+ mile course for your complete mileage. All riders passing Luckenbach (Rest Stop F) after 12:00 PM will be directed into the finish line area. Please know that this is for your safety. All participants wishing to complete the 110 mile course must finish under 8 hours. The course will close at 3:30 pm.

**Remember that the course is NOT closed to traffic. Please obey all traffic laws and do NOT ride abreast as many areas are narrow roads with little room for additional vehicles including our Medical Staff & SAG team.

Heat Related Illness Information

2010-08-06T08:48:00.004-05:00

Heat Related Illness and Hyponatremia.

The Expedition Medical Team witnesses far too great of athletes succumbing to heat related illness and hyponatremia. Our goal is for this article to reach the incredible community of adventure athletes, cyclists, swimmers, trail runners, paddlers, and the bystanders who support them – and, teach you the basics of prevention, recognition, response and treatment. For, it is impossible for our med team to be everywhere all of the time throughout the duration of these events.

Air temperature, humidity, and dehydration are common risk factors associated with heat illness. Heat related illness occurs in hot humid temperatures where body cooling by evaporation is limited either by humidity levels and/or excessive clothing layers. Heat illness falls into three categories: heat cramps, heat exhaustion, and heat stroke.

Heat cramps occur from excessive sweating (diaphoresis) during strenuous activity. Sweating depletes the body’s salt and moisture, which leads to dehydration. The low salt level in the muscles causes forceful and painful muscle contractions, usually in the quads, hamstrings, abdomen, or arms. If athletes do not take in enough – nor the right balanced fluids as they sweat, their blood actually thickens. If an athlete recognizes any signs or symptoms of heat related illness, he or she should treat the problem immediately.

Heat exhaustion occurs when the body gets too hot and fluids are not replenished at a balanced rate. Thus, the body becomes dehydrated. The hypothalamus – which is the part of the brain that controls hunger, thirst and temperature - receives input from temperature receptors throughout the body. When blood temperatures rise, the neurons fire more rapidly and the body systems that regulate temperature become overwhelmed. The body develops more heat than it can release and it develops signs and symptoms of shock, nausea, vomiting, headache, chills, and, urine is dark.

Heat stroke is the most severe form of heat related illness and is a true medical emergency. Heat stroke occurs when the internal body core temperature exceeds 104 degrees F (40 degrees C). When the athlete competes, the body core temperature rises – and, if the athlete continues to compete – ignoring the signs and symptoms of heat cramps and/or heat exhaustion – their condition may have fatal results. Athletes may develop an altered level of consciousness, seizures, loss of consciousness, and successive vomiting.

Hyponatremia occurs when your blood level of sodium is low. Sodium is an electrolyte – and, can be depleted by drinking too much water. Athletes need to be aware of the balance replenishment combination of sodium, sugar, potassium and zinc while competing in endurance sports. Signs and symptoms are very similar to that of heat exhaustion. One tool that Expedition Med Team utilizes is asking the athlete for a dietary recall within the last 6 hours of the start of the event. If the athlete clearly did not intake salt, we suspect hyponatremia. We do not give water – but, instead administer salty foods and sports drinks and/or sodas – depending on how much nausea/vomiting is on board with the patient.

“It’s not the heat so much as it’s the humidity…”

Relative humidity (RH) indicates how moist the air is. When both relative humidity and air temperature is high – and, the air is almost saturated with water vapor (humidity), the body moisture does not evaporate as efficiently. As a result - the less evaporation occurring = less cooling.

Dangerous results can occur if athletes ignore what their bodies are trying to tell them. Athletes should consider the environmental conditions, their individual needs, the intensity of performance, duration of ride, fitness levels, nutrition prior to, during, and post event, and frequent fluid and electrolyte balance –again – prior to, during, and post event.

Consider two internal factors:

how hard we are working our bodies and for how long.

Now, consider two external factors:

Heat Index vs. Relative Humidity

Heat Index (HI) is sometimes referred to as the “apparent” temperature. The HI, given in degrees F, is a measure of how hot it feels when relative humidity (RH) is added to the actual air temperature.

Relative Humidity indicates how moist the air is. RH may be defined as the ratio of the water vapor density (mass per unit volume) to the saturation water vapor density, usually expressed in percent.

Evaporation is a cooling process – and, fortunately for many cyclists – this is a constant (as long as you keep pedaling). As temperatures rise, the main source for the body to cool itself is by perspiration. As perspiration condensates on the skin, the wind hits the skin and immediately prompts evaporation. Evaporative cooling is the most effective way for us to cool the body temperature.

Hence, if you can, cool yourself in the transition area by utilizing a misting/hydration/wind system. If the event is not providing one, you can make one out of a spray water bottle (keep in an ice cooler) and spray the cool water directly on your skin. If there is a body of water nearby, immerse yourself and then immediately head to a canopy or direct shade and get fanned!

If you are feeling nauseated and/or vomit, make certain to seek medical attention immediately. If you are far from medical response, find shade, lay down and elevate your feet no more that 12” off the ground – and gradually rehydrate with salty foods and/or a sports drink – and, call and wait for medical personnel to arrive.

Lastly, we ask that you take care of each other and utilize the buddy system. As aforementioned, Expedition Medical Team cannot be everywhere all of the time. We rely heavily on our community of good Samaritan athletes to help recognize and respond to these situations immediately – and, call 911 if a medical emergency – ASAP.

Signs and Symptoms of Heat Related Illness

Heat Cramps

· Heavy sweating / diaphoresis

· Abdominal and/or muscle cramps

· Fatigue

Heat Exhaustion

· Nausea/Vomiting

· Feeling weak/confused

· Fast heartbeat

· Headache

· Dark colored urine, which indicates dehydration

· Fatigue

· Chills

· Cool, pale/flushed, moist or red skin

Heat Stroke: This is a medical emergency and the patient needs to be transported to a medical facility immediately.

· Change in level of consciousness

· Loss of consciousness

· Frequent vomiting

· Combative, feeling anxious

· Shortness of breath or difficulty breathing

· Seizures

· The inability to spit

· Dry mucous membranes (lack of sweating)

· High fever (greater than 104 degrees F / 40 degrees C)

Prevention, Prevention, Prevention: Heat Related Illness and Hyponatremia

· Acclimate. Acclimatization means gradual exposure to the heat and humidity. Think on how you acclimate to altitude - same theory applies here. You can achieve this by exercising in the heat for short periods, gradually increasing the time in the heat over a period of 10 to 14 days.

· Avoid alcohol, caffeine, and carbonated beverages.

· Avoid certain medication or drugs that can increase risk for heat illness. Examples include but are not limited to:

· antihistamines

· decongestants

· certain asthma medications

· Ritalin

· water pills (diuretics)

· illegal drugs (cocaine)

· diet pills

· laxatives

· some meds that tx mental health issues (antidepressants and antipsycholitics)

· seizure medications (anticonvulsants)

· alcohol

· Avoid certain nutritional supplements. Some may contain stimulants such as ephedrine, ma huang or caffeine. These substances can dehydrate the body and/or increase metabolism and heat production. They are of particular concern to people with underlying medical conditions such as hypertension, asthma and thyroid dysfunction.

· Condition your body. Be honest! Are you fit enough to sustain a peak performance level for an extended length of time?

· Drink and eat right. To prevent dehydration or heat exhaustion, athletes need to drink “optimally but not maximally” before, during, and after play. Eat nutritious foods as long as you can tolerate them during play which contain plenty of sodium (salt), potassium, and zinc. Energy bars are not enough.

· Hyponatremia! Too much water without proper balanced nutrition of sugar, salt, potassium and zinc can deplete the vital nutrients needed to sustain performance. There are dangers in OVERHYDRATING! Too much water can result in a condition known as hyponatremia. Consult with a physician about maintaining a good fluid and electrolyte balance.

· Monitor your urine. If it’s clear and copious, then you’re hydrated. If it’s dark yellow like apple juice, you’re dehydrated and need water and electrolyte replenishment.

· Previous illness from a cold, fever, gastrointestinal illness, or sickle cell trait

· Rest and cool down after play. Allow your body to recuperate from the beating of ultimate frisbee! Find shade and cool off. Evaporative cooling is the most efficient and practical means of cooling patients. Skin should be wet with room temperature water and placed in front of cooling fans.

· Weigh yourself before you compete. The most accurate method for determining your level of dehydration is by recording your weight change over a tournament. Weight loss equals water loss. If you lose more than 5 percent of your weight, seek medical care immediately.

· Wear light colored clothing. Dark clothing absorbs heat.

· Wear sunscreen. Sunscreen of SPF of 15 or more is good.

· Get in to the shade! Head in to the shade when not competing – and, choose the shaded routs when competing (like longs stretches of pavement shaded by trees on one side – run on that side!). Shaded tents, umbrellas – or even wearing hats helps keep the temps down.

Nutrition is an important aspect of keeping the body going during and after competition. Remember, the body needs more than just an energy bar and some fruit. Here are some ideas on certain snack foods to eat while competing and/or transitioning. Remember to eat real food (a sandwich) as long as you can tolerate it. Save the energy bars for last resort snacks instead of first resort snacks.

Nutrition Ideas During Competition

Potassium is important. Good sources of potassium include:

· Sports drinks (i.e. Gatorade, Powerade)

· Yogurt

· Grapefruit juice

· Bananas

· Nectarines

· Oranges

Sodium is important. Good sources of sodium include:

· Sports drinks

· Vegetable juices

· Pretzels

· Salted Nuts

· Cheese crackers

· Salted chips

· Peanut butter

· PICKLES and/or pickle juice

Fluids are important.

· Water

· Sports drinks

Post competition, carbohydrates are important. Foods rich in carbohydrates include:

· Potatoes

· Honey

· Cereal

· White bread

· Corn chips

· Sports drinks

· Jelly beans

· Rice cakes

· Bagels

· Crackers

· Gummy candies

Better bring an extra bike rack! Somebody is going home with a new bike!

2010-08-02T14:29:00.007-05:00

Thanks to our fantastic Sponsors Regions Bank!

Purchase a ticket at the Ring of Fire:Ride or Race Luckenbach Packet Pick Up or at the Event and all donations go to the Ronald McDonald House.

$5.00 for one ticket

$20.00 for 5 tickets.

Tickets can be purchased at Packet Pick Up prior to event and at the Merchandise tent during the event.

MUST BE PRESENT TO WIN!

Winner will be named between 1:30 and 2:30 pm 8/14/2010.

SUMMER SKIN SURVIVAL GUIDE

2010-08-01T21:43:00.002-05:00

Summer Skin Survival Guide,

To keep your beauty!

Six essential tools for summer skin care & 6 products your skin can't live without

…& exclusive Sweet & Twisted offers at bottom!

We all know that living in Austin Rocks! And in the summertime, Austin is HOT. Lounging poolside or lakeside, playing down at the coast or in the park -- let's face it, whatever you're doing outside between May and September feels oh-so-good on your skin in the summer sun..

So what do we do? We wear fewer clothes to cover our bodies, because we can’t sweat fast enough to keep our bodies cool! Of course, we want to look good in our sleeveless shirts, shorts, and short skirts, & so we love a golden bronze, Sun-Tan!

But, BEWARE! The extra daylight & the Austin arms-baring temperatures make this time of year a super stressor on your skin. Summertime Skin needs protection more than any other!! During the summer months, the sun over Austin is shooting long range Rays of Free Radicals onto your skin, ALL OVER, All the Time! Dermatologists & MDs agree people tend to subject their skin to more damage in warm weather.

So how can you enjoy the lake & the hike & bike trails of the great outdoor season and still prevent long-term wear and tear on your face and body -- all the way to Labor Day and beyond? A&E Beauty Laser of Austin has assembled a skin care toolkit and warm-weather battle plan that will help save your skin from summer sins!

Read on for the lowdown on sunscreen, products to soothe redness and irritation, tips on fighting heat-induced breakouts, and more.

But first, a fun fact about our Capital City!

Did you know; Austin is the only major Texas city that has no ordinance against women appearing topless in public???!!
Knowing that may explain why more visitors come to see Austin than Disneyland, the Eiffel Tower, and even Niagara falls *combined!

Six essential tools for summer skin care, & why…

The overwhelming amount of beautiful sunny days in Austin equals an overwhelming amount of Free radicals. For more than three decades, researchers have known that free radicals accelerate the skin’s aging process.

According to top dermatologists around the country, the sun's rays cause about 90% of injury to the skin, which means sagging skin, uneven pigmentation, age spots, thinning skin, loss of elasticity, and, of course, wrinkles; the classic signs of premature aging. Short of walking around in outfits that even Hester Prynne would find conservative (which works -- clothing is a good first line of defense against the sun's rays); there's not much you can do to completely protect yourself from the scarlet letter of UV damage. But certain products and ingredients have proven to be reparative and have protective qualities. To get through the summer with healthy, glowing skin, stock your skin care arsenal with these powerful, protective weapons.

1. Daily Sun Protection, rain or shine!

So hear this: The first rule of beautiful, healthy skin begins and ends with sun block. The proven No. 1 way to protect your skin is to wear UV protection every single day, overcast or clear blue skies, summer or winter; You need a blockade!.

What is the best kind to buy? Because of the overwhelming amount of medical research being conducted on this topic, it is now known that every sunscreen product should contain the following:

*UVA & UVB protection

§ *Antioxidants

§ *Ingredients contributing to an IPF - Immune Protection Factor

Recommendation:

Revision, Intellishade Tinted Moisturizer SPF 45-

Lightweight, tinted moisturizer with a SPF 45 to protect the skin from both UVA & UVB rays. This contains broad spectrum sunscreens coupled with small particle zinc technology to help protect the skin from harmful UVA/UVB rays, while maintaining a lightweight, non-greasy feel. Powerful peptides reduce the appearance of fine lines and wrinkles. Ideal for all skin types, especially sensitive.

Benefits:

Contains an Immune Protection Factor (IPF). Ingredients in Intellishade contributing to IPF include: Plankton Extract, White Birch extract, Tetrahexyldecyl Ascorbate -(Vit C derivative), Green Tea/ white Tea Extract, Bakers Yeast Extract

*Contains Green Tea Extract, Vitamin C, E, and Coenzyme Q10!

Ideal for all skin types

Provides lightweight moisture & beautiful, flawless coverage, all in one!
Contains micronized Zinc Oxide to provide maximum UVA protection
Offers broad spectrum protection from the sun's UVA and UVB rays
Apply 30 minutes prior to long-term sun exposure, USE SPARINGLY! The Zinc gives full coverage!

(Available at A&E Beauty Laser of Austin - $48.00)

2. Salicylic Acid Cleanser

Your cleanser can actually do more than just clean. When you wash your face with salicylic acid, a gentle exfoliator, you're treating past, present, and future skin issues. "Salicylic acid loosens dead skin cells so new ones replace them," Derms & patients agree, this turnover helps shed damage. Plus, ditching dead skin cells keeps your complexion clear, smoothes texture and dries up excess oil to help prevent breakouts. One caution: Salicylic acid can make you more sensitive to the sun, so use it only at night.

Oily types can tolerate a salicylic cleanser once a day, but those with drier and more sensitive skin should limit use to one to three times a week to avoid irritation.

Top pick: Brightening Face Wash. This cleaner is hard to beat! It contains both Glycolic & Salicylic Acids to exfoliate dead surface cells from the skin. Also contains Vitamin C, Licorice & Lily Extracts to inhibit melanin production & naturally brighten the skin. This cleaner is SLS free! It contains a natural surfactant to mildly cleanse, & includes Vit E, & Panthenol (Vit B) to nourish, & restore moisture to skin, & prevent dryness & irritations that are sometimes associated with Alpha & Beta Hydroxy Acids. (Available at A&E Beauty Laser of Austin -$26.00)

3. Daily Antioxidant Serum

Serums are like the Altoids of skin care: Their nutrient-packed drops are curiously potent despite the small dose. "Serums are designed to be condensed and deliver high levels of the active ingredient in a very efficient way," A&E advises applying an antioxidant serum every morning, before you put on any other product. "Antioxidants neutralize damage-causing free radicals and act like an extra layer of protection when worn as a facial antioxidant under sunscreen.

*The reason you need a facial anti-oxidant is because only anti-oxidants (not sunscreens) “seek and destroy” free radicals… before they have a chance to make you look older, or do worse.

So, it's especially crucial that you include an antioxidant in your summer skin care routine since exposure to UV rays creates free radicals and no sunscreen can block all the rays. Stabilized & Bio Available Vitamin C is one of the very best, other skin-protecting ingredients: vitamin C, green or white tea, ferulic acid, or vitamin E. Vitamin C Lotion 15% or 30%; by physician directed skincare line; Revision is the very best for the money that we have found from two years of searching. This will brighten skin tone, has potent antioxidant properties & reduces the appearance of fine lines & wrinkles. What’s different about this Vitamin C is that is incorporates a high concentration of a very stable, bio available Vitamin C derivative which is time released for maximum efficacy. The Vit C derivative, Tetrahexyldecyl Ascorbate., is converted into Ascorbic Acid in the skin. We believe that Vitamin C should be a part of every person’s daily skincare regimen (Available at A&E Beauty Laser, 15%- $65.00, 30%- $85.00)

4. Moisturizer

While it makes sense to strip off heavy layers of clothing once the mercury rises, you shouldn't go naked. The same goes for your skin. Sweat and humidity might make you feel greasier, but your skin still needs moisture to say healthy. And the salt in perspiration along with heat can actually cause more dehydration. Without added moisture, your pores produce more sebum to compensate for drying, which causes a frustrating cycle of breakouts and irritation.

Switch to lighter products such as oil-free lotions and milks rather than creams or ointments. We suggest looking for oil-free formulas and ingredients such as silica that will give your skin more of a matte look, especially if you have an oily complexion. Otherwise, your moisturizer should sink into your skin within 30 minutes and not look shiny. Secondly, a moisturizer needs to contain anti aging ingredients, especially good are the Tripeptides.

For moisturizing & ant aging A&E Beauty Laser recommends Hydrating Serum, Oil Free Moisture. This water based serum contains two potent anti-aging components, Palmitoyl Tripeptide -3 & Hydrolyzed Hazelnut Protein, as well as skin nourishing benefit from Honey & Sea Kelp Extract. It is a totally versatile product. Great alone for oily skin types or layered with another moisturizer for dry skin; & it is the best application after in office procedures like chemical peels, microderm, or laser because of its soothing, moisture booster properties. ($42.00)

5. Nighttime Retinoid

Consider a vitamin A treatment, or retinoid, the big gun when it comes to battling the consequences of sun exposure. There is so much documented research on how retinoids treat UV damage, but also great evidence on how these agents can reverse aging. Once exposed to sunlight, retinoids are no longer effective and can make your skin more sun-sensitive.

To combat this, we suggest applying a retinoid every night and wearing a sunscreen with SPF 345 during the day. Depending on the sensitivity of your skin, you might have to start off using a retinoid every other day or a few nights a week until you build up tolerance. This is a beneficial product for mature skin types & those with oily skin & acne prone skin, especially those who can not tolerate Retinoic Acid, (Retin-A). We recommend Retinol Facial Repair, also by Revision. We like it because it contains a substantial amount of Retinol, encapsulated for maximum efficacy with minimum irritation. Plus it contains Vitamins C, &E & Co Enzyme Q10 to stabilize the retinol & maximize the anti-aging effects on the skin. (Available at A&E Beauty Laser of Austin, $59.00)

6. Weekly Calming Mask

You know how hot dogs plump up when they're cooked at a Fourth of July picnic? Well, the same thing essentially happens to your skin when it's overheated. Your skin becomes inflamed in summer heat because your capillaries widen as they send blood to the extremities to help cool down. As they expand, they leak fluid, which causes swelling.

Acne, rosacea, sunburn, and allergic rashes are all forms of inflammation. Soothing anti-inflammatory masks can help the skin fight and recover from such conditions. If your skin is oily and prone to any of these, a weekly mask containing clay or Silt. Cooling formulas containing aloe and chamomile are better for drier complexions. We have seen many happy clients with results form the Black Mask. Both normal to dry or oily will experience real benefits. Black Mask contains Freshwater Silt that has been proven all around the world to heal & nourish the skin, as well as purify by drawing out impurities & toxins from the skin. This mask also exfoliates the skin, although it is not a scrub. It contains a time released Salicylic Acid encapsulated in bio adhesive spheres that help exfoliate the skin even after it is rinsed off. Plus is has Green Tea Extract & Vit E to give protection form free radical damage. Available at A&E Beauty Laser, $36.00.

Hey; What about Vitamin D: To sun or not to sun?

Some sunbathing stalwarts cite our need for vitamin D as their justification for unprotected sun exposure. But they're charring their skin for no good reason: The idea that the sun is the best source of vitamin D is FALSE.

Yes, it's true we need vitamin D to help absorb calcium, and emerging research shows a strong link between the nutrient and lower risk of many cancers. But here's the truth: No good scientific data show that using sunscreen inhibits vitamin D production.

"About 15 minutes of exposing your arms and legs to the sun twice a week will create sufficient vitamin D," even with sunscreen on, says Jeffrey Dover, MD, associate clinical professor of dermatology at Yale University School of Medicine. He advises taking a daily supplement containing 1,000 IU of vitamin D and eating fortified dairy products and fatty fish such as salmon for the safest and most effective way to produce the nutrient.

A&E wishes you The Best Luck in the Race!! Don’t forget; You are Awesome!!!

We are hoping that you do your personal best! … & you remember to keep your skin in shape too! So, check out the promotions below to help you look & feel even more healthy & beautiful!

*Now, your private sale from A&E Beauty Laser of Austin:

Exclusive Offers to Sweet & Twisted Competitors:

1.) A&E Beauty Laser recommends a light to medium series of peels to keep your skin in the healthiest & most beautiful, glowing condition. *25% off a series of 5!

2.) Laser Hair Removal,*25% off a full package!

3.) Laser Skin Tightening, *25% off a full package!

4.) Laser Spider Vein treatments, *2o% off a full package!

5.) All 6 essential summer skin care products 25% off!!

Call 512-921-1411, or email myskin@aebeautylaser.com

for your complimentary consultation with A&E Beauty Laser of Austin. *We have a new central location!

2826 Rio Grande Suit C, Austin, TX 78705.

www.aebeautylaser.com

*Fun Fact #3:

Rodeo is the official state sport of The Lone Star State, although High School Football is more popular.

See ya’ll at the finish line!! Gitr done!

More from OB JEN

2010-08-01T21:39:00.003-05:00

Take Control of Your Cycle Timing

What is the one thing your dread most going into a race? For most women, it is the thought of starting their cycle right before race day! This “bad timing” can bring about anxiety and uncertainty, not to mention the usual symptoms of PMS such as heavy flow, cramping and irritability. Does it seem like your cycle always inevitably arrives right before race day? Is there anything that you can do about this?

Great news! It is actually medically safe to skip those cycles altogether and there are several ways to achieve this. Many of my patients enjoy a period-free lifestyle by staying on a continuous birth control pill. Not only is it safe to skip your periods when you are taking a balanced hormone regimen, but there is less chance of an unplanned pregnancy if you are sexually active. There are many different pill formulations and doses to achieve this, so if one doesn’t quite work for you, we can try several different options.

Another choice is to use the birth control ring continuously. The FDA has not yet approved the ring in this manner. However, for years women with endometriosis took birth control continuously before FDA regimens were approved.

Some of my patients find that a progesterone coated IUD is perfect for freedom from periods and the hassles of a daily pill. Many patients have been mistakenly told that the IUD is an abortifacient, but this is not true. The IUD is actually a continuous spermicide, and it is over 99% effective in preventing unplanned pregnancy for up to five years. If you are uncomfortable with an IUD in the uterus, then you may be interested in Implanon. This is a single rod that is hidden underneath the skin. The rod is only millimeters thick so it does not interfere with working out and it is not noticeable. It lasts for up to three years, but these options are immediately reversed after removal.

Other patients are back on the athletic circuit after completing their families. They don’t want to be bothered with periods or the hassles of a pill or ring. For these patients, an endometrial ablation is a great choice. An endometrial ablation is a minimally invasive procedure done in the office that permanently alters the lining of the uterus so that it does not build up. No build up, means no shedding and no period. There is no cutting involved and you still have all your own natural hormones.

All in all, you have many safe options to choose from, so we are sure to find just the treatment for you to keep you free for race day.

Schedule a visit with Dr. Jen Mushtaler at Austin Area OBGYN to learn more! OB JEN is a sponsor for the upcoming Sweet & Twisted Women’s Triathlon and will be hosting a related seminar at REI Round Rock during S&T Packet Pickup on Saturday, August 21.

www.whosyourobjen.com

www.aaobgyn.com

Ring of Fire UPDATE!

2010-07-19T15:48:00.008-05:00

Just a quick update on the Ring of Fire!

Red Licorice Events Brand Ambassador team rode the 40 mile course on Sunday July 18th. It was a beautiful day, not too hot and not too windy!

The 40 mile course is just fantastic with some challenging hill climbs for everyone! The view from the Rest Stop at the Old Tunnel Management park is fantastic! But you have to climb a bit to get the view... well worth it.

*CONSTRUCTION WARNING* there is an approximate 2 mile section of 473 past Sisterdale that is under construction. There is loose gravel here and some packed dirt. Please take it easy here, don't attack if you are racing and mind your p's & q's while riding this short stretch of road.

Luckenbach was hopin when we got back from the ride with about 50 motorcycles and 100 cowboys checking out the human powered bikes and lycra... I do think they were a bit jealous!

http://www.redlicoriceevents.com/events/Ring_of_Fire.html

Ride On!

Red Licorice Events Team

The Cougars are coming!

2010-07-13T14:29:00.003-05:00

RAWR!

This year's Cougar Country Classic 5k is lining up to be the best yet!

There is so much going on starting with the "Iron Cougar" pre-party at the Iron Cactus in the Hill Country Galleria on July 22nd from 4:30 to 9:00 pm. With Happy Hour pricing, Appetizers, Registration, Packet Pick Up, and our fabled "Queen of the Cougars" contest.

Red Bull (Skinny) and Deep Eddy Vodka are teaming up with the master bartendars at the Iron Cactus and bringing you the "Deep Eddy Beautox" just one drink and you'll be looking younger!

On race evening we are letting the Cougars loose with an 8 PM start time on Saturday July 24th.

Some people think the start time is a little "weird" but we prefer "Sweet & Twisted". You can win gift certificates from our partners Hill Country Running Company and Slightly Inappropriate Mantra Tees at the finish line, and to top things off A&E Beauty Laser will help you take care of looking fresh the next morning!

Join us for all of the fun and festivities for the Cougar Country Classic 5k and register now at www.redlicoriceevents.com

ME-WOW!

OB JEN Talks Abut Suffering from PMS

2010-07-06T07:46:00.008-05:00

Chocolate covered potato chips extra salty and a grande double valium espresso mocha sounding good? You may be suffering from PMS. Symptoms of PMS affect women physically and emotionally, including bloating, headaches, cramping, back aches, irritability, sore breasts, depression and food cravings. PMS food cravings are thought to be a compensatory response to low levels of serotonin, but ingesting large quantities of simple carbs and sugar actually has a poor effect on these symptoms.

Although medications are available, simple dietary changes may significantly reduce and even alleviate the symptoms associated with PMS. Decrease consumption of simple carbs and opt for high fiber foods like beans, brans and whole grains.

Reduce caffeine intake. Caffeine can aggravate symptoms of anxiety, depression and irritability. Don’t forget about energy drinks and bars that contain caffeine, too.

Increase theamounts of green leafy vegetables in your diet. A research study published in the Journal of Obstetrics and Gynecology demonstrated that a low-fat, vegetarian diet provides significant relief.

Increase foods with calcium and vitamin D such as skim milk, yogurt, broccoli, okra, red kidney beans, apricots and figs.

Several nutrition authorities advise daily omega-3’s found in fish and flax to help with inflammation and cramping.

Remember to nourish your body with 4-6 small meals throughout the day and keep your regular exercise routine to release those natural endorphins. The more consistent you are with your nutrition, the better your results will be. If symptoms persist or become severe, schedule a consultation to discuss further treatment options.

This information was brought to you by Dr. Jen Mushtaler (a.k.a. O.B. Jen) from Austin Area OBGYN. Dr. Mushtaler is a Red Licorice sponsor for the Cougar Country Classic 5k and the Sweet & Twisted Women's Triathlon. Visit www.whosyourobjen.com to learn more about O.B. Jen!

Austin Area OBGYN

Be sure to check out Calendar for OB Jen Free Clinics in July & August!

Buffy's Race Report!

2010-07-06T07:34:00.001-05:00

Buffy’s Race Report – Jr Varsity/Varsity Triathlon - June 20^th, 2010

Have you ever seen a kids’ triathlon? If not, you should find one – it is one of the most fun things I’ve ever witnessed! Watching all the kids race really made this event one of my favorite races ever. It was awesome!

On Saturday, I got up, went for a swim, ran some errands, and started packing up my gear for the race on Sunday. I then headed down to Jack & Adams to do some light shopping (I was out of Hammer Perpetuem which I am now in love with AND I was dangerously low on Banananuun and Orange Ginger Nuun), pick up my race packet, and get in some good volunteer time. I was signed up to volunteer the second shift of packet pickup. I had great timing because I got the best packet pickup job – handing out swim caps and writing participants’ numbers on them. Not a very stressful job and I got to chat with everyone. We had a great crew during packet pickup, including a lovely girl I met named Sally. She pretty much kept us all laughing the entire afternoon. We did encounter one angry person at packet pickup, but I’m going to choose to pretend that none of that actually happened since the rest of the weekend was so much fun. After we tore down packet pickup, I headed home to finish packing my gear, have a nice dinner, and try to get to bed early.

Sunday started REALLY early. My alarm went off at 3:30am and I was out the door around 4:00 or 4:10am. I live very far south and the race was at Granger Lake which is very far north. I did find the race location with no problems though – always a good sign since I’m directionally challenged. I arrived a bit before 5:30am and headed out to see what needed to be done. I did a bit of roaming around to see if anyone needed any assistance and then Carol (another RLE Brand Ambassador) and I headed off to transition to set up my gear and then help the kiddos get their transition areas set up.

There was a rule that parents weren’t allowed into transition, which I think was fun for the kids. A few of the RLE Brand Ambassadors were in the transition area to kick parents out and to help the kids set up their areas. All the parents that I encountered were really great sports about getting kicked out, too! I was most impressed with one little girl that I tried to help. I started to ask her about setting up her transition area and she said, “oh, I know how to do this – my Dad showed me already.” She proceeded to set out her towel, turn her helmet upside-down with the chin strap unclipped and straps out, loosen her running shoe laces and stretch the tongue forward, etc. So, “kudos!” to you Dad of that cool little girl for prepping her so well! My other favorite thing in transition was that we noticed that one of the bikes had a pouch on the front of the handlebars. Inside the pouch was a water bottle and a stuffed animal dog. Definitely my favorite bike in transition!

I didn’t get to watch the kids swim as I was waiting in their transition area to assist anyone that needed it. I ended up spending most of the time after the kids started coming out of the swim directing them to the bike exit. Once most of the kids were out on the bike course I moved over to the water stop at the beginning of the run course. This was a great “job” as I got to see the kids coming in from the bike and going out on their run. These kids were all such troopers and they all really seemed to be having a great time. I think sometimes as adults we take ourselves too seriously in races. These kids were just out there having a great time and doing the best they could. I think us older “kids” need to remember to be more like that sometimes. Anyway, my two favorite comments at the water station were from one little girl who said (with a giant smile on her face), “I can’t believe I’m here already!” and one boy who asked (as I handed him a water cup), “Are we allowed to litter here?”

So, a giant “thank you” to all the Jr Varsity participants – you kids really made race day a million times more fun for me!

Once all the kids were finished with their race, the Varsity race began. The swim was funny because the water was so shallow you could stand up and run in spots. I was determined to swim the whole thing though – I’m not a strong swimmer and I’m trying to work on that. The water was a bit choppy, but the swim was pretty short, so it wasn’t really an issue. I jumped out of the water and headed up to transition. I still think I can take some time off my transition times, but I’m getting much better. I headed out on the bike and realized I was close behind Laurie V (another RLE Brand Ambassador). I thought, “I wonder if I can stay on her tail?” The answer – “no.” As I was trying to keep up, a co-worker of mine’s wife went flying past me on my bike. And I mean flying – I don’t even know how she is that fast. Then I looked up to see Laurie V and saw her pulling away from me. Oh, well! I was still determined to put in a good effort and I did and I had a great time. As we rode out over the dam, I glanced down at my bike computer and I was going 22-23 miles per hour on flat ground! That may not sound that fancy to some of you, but that is major hauling-butt for me. I was totally pumped that I was riding so fast. Also, this course was an out-and-back course so at that time I saw all the super fast people heading back already. I always like out-and-back courses so I can see all the really fast racers – for some reason, that gives me extra pep. So, I was feeling awesome and fast and was having such a great day and then I hit the turnaround spot. After turning around I realized why I had been going so fast. There had been a massive tailwind and I had just turned around so it was then a massive headwind. Brutal. But I was having such a fun day that it really just made me laugh and I plowed on. I still worked on riding hard and keeping a really high cadence (high cadence is hard for me, but I’m working on it). I headed back in to transition, hopped off my bike, switched into running shoes, grabbed my new favorite red, white, and black skull headband and was off on the run!

I could tell as the run started that I had beaten my legs up a bit more than I usually do. It seemed to take me longer to find my running legs. They felt a bit more like jell-o than they usually do at the start of the run. After a few minutes, my legs felt like normal again and I settled in for my very favorite part of the triathlon. One of my friends from PAC swim practices, Jennie, was volunteering. She was helping direct people on both the bike and the run so I got to see her four times over the course of the race – thanks for the encouraging cheers, Jennie! I also saw my buddy, Sally from packet pickup. She was out racing, too, and looked super strong. I saw Lori L (another RLE Brand Ambassador) in front of me on the run. At one point I thought, “Hmmm…maybe I’ll try to catch her?” It was hot, and my legs were a bit tired, so I thought, “mmm…nah!” The funny thing is that during the last little bit of the run we were running up a hill and she kept glancing over her shoulder. After the race I asked if she was looking at me. She said she was and that she was determined to not let me pass her. I find this a very flattering remark. I grew up as a very un-athletic kid and I was sort of chunky. To have someone think that I was a “threat” in a race really pleases me! And then there was the finish line with the wonderful Ron Perry announcing and it was over. I headed straight for the food tent and found my very favorite post-race treat: plain Lay's potato chips. Nothing beats it.

I hung around chatting with all my buddies that were out at the race either volunteering or racing. I had a great time cheering during the awards ceremony as many of the winners were people I know! Always fun and exciting! After a bit, I decided to go clean up my transition area, pack up my car, and head home. I was one of the last people to leave the transition area and I looked around at all the wonderful RLE people I know starting to tear down the race. I knew I’d feel guilty if I just drove off in my nice, air-conditioned car (stupid guilt complex). I decided to stay and help out – I was a sweaty beast already, so I figured a bit more manual labor wouldn’t kill me.

And I’m so glad I stayed. When we were just about finished packing everything up, Leilani called a temporary halt to the working for a real test of skill. Everyone was handed an Oreo cookie. We had to balance it on our forehead and try to get the cookie into our mouth without the use of our hands. Somehow Alice managed this in seconds – great job, Alice! My forehead is rather large, so at my first attempt to wrinkle my forehead and shift my cookie it promptly fell on the ground. My second attempt was going nowhere fast, so I decided just to grab the cookie and eat it (Alice had already won at this point). Lindsay H was a real trooper and kept at it (somewhat contortionist-style, too) until she was successful! It was a hilarious finish to an awesome race. I wouldn’t change a thing about the whole day – it was perfect.

Once I got home and got all cleaned up, my husband and I went to the Alamo Drafthouse to watch The A-Team and drink beer. Really, could this day have been any cooler?!

Adrians Buffalo Springs Race Report

2010-07-06T07:22:00.000-05:00

Buffalo Springs ½ Ironman

Lubbock, TX

4:57

This race is going to be my most successful to date, for so many reasons. There are no “feel good” numbers as far as any Overall placing or even any Age group placing (far from it), nor was their any pr’s or stellar fast splits or avg.’s. It was an accumulation of small things that made this race so good for me.

First and fore most it was a perfectly executed race, in that a race plan was laid out (days prior and day of) and performed to perfection. Absolutely nothing went wrong for this race….at all. Thank you race Gods!

I am no stranger to multi-hour racing (mountain biking) but the half iron distance has always scared me and I have stayed away. This was only my 2^nd one. Galveston last year was my first and was less than eventful.

I have learned to stay clear of the pack in the swim to the first buoy and this time was no exception. I staged myself well off to the side and don’t feel as though I lost any time for it. By the time the first buoy arrived I was well w/in 3ft. of it and avoided some 80 other fellows getting to it. The rest of the swim was very pleasant with mostly calm waters and very little contact. I just missed my mark by less than :30 sec. for the swim and finished just over 30 min.’s. I really want to see a 29:59 this year.

T1 was smooth and flowing. I appreciate the bib # signs at the end of the racks and designated racking spots.

Those that know this course know of the hills. Now I’m not saying that I am a “climber” or anything, but if given the choice of a course I would prefer a few climbs over a pancake for 56 miles. That being said the course was to my likening very much. I managed to get the bike leg done in just over 2:45. Again here I was blessed in that the wind was manageable on the flats and the sun was far from breaking through the clouds. I rode very conservatively (very uncommon for me given the bike is my strength) this race with hope of having a good run. I paid no attention to those that past me and stayed focused on my power numbers and my race. This was not so easy for me as I’ll say again that I like this type of course. I fueled a bit more off perception and desire this time around and not so much from a pre-determined script. Even though I felt conservative on the bike I still pushed a bit harder on the 2^nd half of the bike and felt very good going into T2.

T2, again here the blessings don’t stop. My rack was very close to T2 entrance so I had only a few steps on the chip seal with bare feet.

I am now a “run walker” and better for it. Sure nobody wants to walk during a race at any point. However I am certain for me right now that walking 11 aid stations for no more than :15 sec.’s was all the difference in the world. So much in fact that I ran the 2^nd half of the run just a bit faster than the 1^st half. That’s what were supposed to do right? The sun was just coming out my last 3 miles and heating things up. Here again the perfect day. I really wanted to get this run leg done in under 1:35 but was just over 1:40. Something to shoot for next year.

I feel very good about this race and how I prepared for it in the days leading up to it with nutrition and rest and my workouts. In addition I feel like for the first time I have the multi-hour race day nutrition down pat. Most importantly having had such a good experience my 2^nd time around at this distance on a more difficult course than my last ½ iron man my “fear factor” is gone. I truly that I was going to die last year at Galveston, I was so uncomfortable on the run. This race…..complete opposite. I was in total control from the get go. This was a good day and I truly hope this was not my one for the year, but if it was then it was well worth it.

Though Xterra and Mtb racing is were my heart is you can rest assured that you will be seeing me more and more at these 70.3’s. that’s for sure.

As always thanks go out to Coaches Brandon and Amy Marsh, Red Licorice Events and Performance Bikes for all of their never ending support of my endeavors.

Bi-polar & Charming Race uh Ride Report...

2010-05-30T15:13:00.000-05:00

Buffy’s Race Report – Real Ale Ride (May 22, 2010)

Okay, this wasn’t an actual race – it was an organized, supported bike ride. It definitely deserves a “race report” though! Actually, I’m glad that it wasn’t a race. It took me quite a long time to finish and I hung out at every rest stop. I’m not sure that I would want to know how I finished compared to all the other awesome cyclists out there!

I did the 65 mile ride for this one. It was the longest that I’ve ridden to date. I did a 55 mile ride the weekend before, which was a good lead up both for distance and for learning a bit about my nutrition on the bike. That 55 mile ride definitely helped me improve my fuel intake practices and helped me not bonk on the Real Ale 65 mile ride.

So, I got up at 4:30am (ugh, too early) and got all my gear and my bike in the car. Then I headed out for the hour long drive to Blanco. I got to Yett Memorial Park a bit before 6:30am and I started to get ready. I ran into Carol and Natasha, two of the Red Licorice Brand Ambassadors, and chatted with them a bit. I walked around checking things out and then headed back to my car to get ready. Here I started to get nervous. I’m not very good on the bike. It just isn’t a strong event for me, but that is part of the challenge, right? I got my fuel all loaded up, got my shoes and my favorite Injinji rainbow striped socks on, and then sunscreen-ed up. I am very, very pale and suffered a brutal sunburn at the Champions Triathlon back in March, so I’m trying to be very good about using the sunscreen (and I did not burn at all during this ride). I went out and found Carol and we hit up the Nuun tent for some pre-race hydration. I was instructed to mix together the Orange Ginger Nuun and the Banananuun (my two favorites anyway). If you haven’t done this – do it. It is awesome.

We hung around in the Ronald McDonald House VIP area for a bit. The breakfast items looked great, but I was too nervous to eat “real” food. I managed to get down half a Clif Mojo bar (a pre-race staple for me), and then it was time to line up. Carol and I got started on the ride together. I was super nervous since it was pretty crowded at the start. I don’t ever want to crash, but that is usually not my biggest fear. I worry most about crashing and taking someone else out with me, so large crowds of cyclists freak me out a bit. Eventually, though, we started to all spread out. Carol and I got separated during this first part of the ride. I got totally smoked by a guy riding in cut-off denim shorts – skinny jeans looking cut-off denim shorts. Not great for the ego to get blown past by a hipster in cutoffs, but I did enjoy thinking “I totally have to remember this for my race report!” And, if you are comfy riding in denim, and that works for you, good on you! I got up to the first rest stop, and it was packed with people. I momentarily panicked because as I was trying to come to a stop a group of people were heading out and I did almost hit a girl’s front tire. But, we avoided catastrophe and I was off my bike. I noticed during this first leg of the ride that the winds were pretty strong. I love a nice tail wind, and I can power through a head wind, but those cross-winds downright scare me (especially while going downhill). So, it was nice to have my two feet on the ground for a moment. I ran into one of my favorite yoga instructors (Kim S from Yoga Yoga – she is great!) , and chatted with her and her riding buddies for a bit. I saw Jennie (one of the girls that I see at Pure Austin Coaching classes often) cruise through the stop, too. I was getting worried about Carol, but then I heard her yell my name from the SAG wagon. She had gotten a flat and needed a new tube and a new tire – poor thing! She encouraged me to go on without her while she got her bike tended to (and she made the awesome comment that maybe it was more a day for beer than a day for riding for her). So, I headed out again.

The middle of the ride is more of a blur for me. The winds decreased so I was much happier overall. I saw Jake North ride by on the back of a motorcycle taking ride photos (although I do always think my cycling photos turn out goofy looking – that is me though, not Jake!). I saw a couple very large snakes squished in the road, which I hate to see. I don’t like to see snakes – dead or alive. I did have a very scary moment where I saw a sign coming down a hill that said “Caution – water over road”. In normal circumstances, this might just worry me a bit, but last weekend I rode through water on the road and crashed hard enough that I cracked my helmet (note: I crashed hard enough to crack my helmet – I will never ride without a helmet…and neither should anyone else). I was super nervous, but there was an awesome volunteer standing there telling everyone to slow way down, and there wasn’t too much water to go through. I went through it at a snail’s pace, and I managed to stay upright.

I really enjoyed the next rest stop where Corina, another Red Licorice Brand Ambassador, was volunteering. I chatted with her and her son for a bit. He laughed at my name a ton (they have a dog named Buffy) which I thought was hilarious. At this stop I also talked with the gentleman who was riding with his dog. Did anyone else see him? It was a crazy set-up! He has a poodle (I think, I’m not good with knowing dog breeds) that rides with him. I think he was on the 65 mile course, too – I saw him at almost every rest stop. Anyway, he wears a harness that connects around his chest and then around the dog’s body. He has foam taped to the frame of his bike that forms a platform wide enough for the dog to stand on during the ride. It was crazy! But that dog did look like he was enjoying himself.

I headed out from that rest stop and got going again. I took a wrong turn, but luckily, I was flagged down as I was turning so I was able to get back on track swiftly. In the middle of the ride there was this awesome long, but not too steep, hill. Going up hill wears me out, but I can do it. I am slow on flats and down hills. If there is any place I can pass others it is going up hill though. I got through this hill and felt tired, but good. The next rest stop was at the top of that hill. I felt even better when I heard a bunch of other cyclists talking about how that hill was difficult – made me feel better that I wasn’t the only one that felt it was hard! I got some food and drink in me and headed out again.

Immediately, I could tell something was wrong as I headed downhill. I looked down and could see that my front tire was completely flat. I hopped off my bike and headed back to the rest stop. On my walk back, a sweet little couple drove past and stopped to ask if I needed any help. I encountered a few jerk-y car and motorcycle drivers during the Real Ale Ride, so it was really nice to have these people concerned that I was okay. I let them know I was fine and then headed up to the rest stop. The awesome folks from Bicycle Sports Shop were there and changed my tube out in seconds and had me back on my way. I’ve only had one other flat before that day, so I’m glad I had them to help (and by “help” I mean “do all work”…I just stood there and watched). It would have taken me an hour to get that done by myself!

I was back on my bike, and thinking about how much fun I was having. Then I realized that the wind had drastically picked back up and I was back to being super freaked out going downhill with the cross winds. I very clearly remember on one downhill thinking “I’m going to die, I’m going to die, I’m going to die, I’m going to die.” I also frequently thought “Don’t crash, Don’t crash, Don’t crash.” Happily I neither crashed nor died.

I had a great time at the last rest stop talking to a guy about how his 12 year old son was thinking of doing the Jr Varsity Triathlon next month (he noticed my Red Licorice gear I had on and was asking me about it). I still think this is awesome. I didn’t even know what a triathlon was when I was 12. Too cool.

I finished out the ride next to a girl named Erin. Turns out she was parked right next to my car and we both were going to try to get in a short run after the ride (we both also left our running shoes in our cars instead of staging them by the bike racks in case we ended up changing our minds about running). We headed out and got in around a 3.5 mile run and then it was over.

Carol found me shortly thereafter – she was waiting to make sure I finished okay (how sweet are you, Carol, really?). I assured her that I was fine, just slow! I headed off to find the rest of my Red Licorice buddies to help teardown the event. After a super quick teardown I hopped in the car and head home.

Once home, I felt guilty because my training plan had me scheduled to do a 6 mile run that day and I had only gotten in 3.5 miles before time to teardown. I put my running shoes back on and headed out for another few miles, and then finally I unpacked my car and all my gear. After that I discovered that my refrigerator is magical. You see, I didn’t end up having a beer at the event. Once home, I remembered that we only had a random variety of unappealing (to me) beer in our refrigerator left over from a party. I opened it up to choose from one of the not great varieties of beers and there sitting on top of all the other beer (we keep our beer in the vegetable crispers) was one of my favorite bottles of beer. I will swear to you that that beer magically appeared just for me in that ‘fridge. Magic.

Author’s Note: I asked my husband to read over my race report before I posted it. This was his response, “Well done! You sound a little bipolar at times, going from ‘awesome’ to ‘I'm going to die’ and back, but I think it's kind of charming.” I thought about re-writing it to avoid sounding bipolar, but I think I’m going to leave it as is – bipolar and charming!

Adrian Barrons Xterra Regional Championship Report

2010-05-30T14:47:00.003-05:00

Xterra Regional Championships 5/23/10

Waco, TX

1600m Swim/16 mile MTB/5.3 mile run

32^nd overall/2^nd Age Group

2:35

This is one of those race reports that you put off. I wish I could use last years race report for this one (it was waaaaay better). Look at me already trying to defend myself. Sure I have reasons and excuses for a not so stellar performance but I won’t bore you.

The swim was a deep water start. The pro’s got a bit of a head start from the mass of age groupers. The course was an elongated triangle. The race director tried to give us as much advantage as he could with not having to swim against the current on the long side of the triangle, however his efforts were counter struck with winds that actually made white caps. Needless to say the swim was a bit more challenging than expected. I am never one of the top guys out of the water, but I am “water fit”. This swim was taxing.

On to T1 I can see that a few of my rivals are already gone and out of sight. The bike course was very different than most of the other courses in Texas. For those of you that have not ever ridden Cameron Park I strongly suggest it. It is not a fast course, and not as techy. In that there are no big drops or rock gardens or even a single rocky step up. It does have a ton of climbing. All very short and with good traction. They just keep coming one after another. Lots of twists and turns and a very thick canopy so little to no sun. I past several riders in the first 6 miles which is always good, but it also made me realize how bad my swim was. I felt pretty good on the bike and finished very strong heading into T2.

Leaving T2 I was with about 4 other guys. With in 1/10 of a mile we had to literally climb a stair case cut out of a cliff side. I would say about 90 feet bottom to top. No two steps were the same in height. Any where from 5 inches to 30 inches in height. A couple I had to use my hands to step up and over. This was obviously tough just coming off the bike. At the top we had a bit of flat before we ducted back in the woods for the rest of the run. I was truly hoping for a bit more flat on the run then we had on the bike……..My hopes and wishes were wrong, dead wrong. I don’t do well with runners behind me and was going to strong that early. By the 2^nd climb on the run reality was starting to set in. The 4 that I had left T2 with were now gone and I was starting to fade. As my mind and body continued to falter a pro comes wizzing by and says “you got a 35 year old about 45 sec. back”. Well you think I would have dug deep and responded. Well you and my body would be wrong. When he past I stayed with him for a while but simply could not hang on. I would like to take this opportunity to say that this pass would end a 3 year age group winning streak in Xterra not including Nats and Worlds. So I was clearly disappointed with myself and the day.

Though the numbers were not what I wanted for the day I still secured my World Qualifying slot as well as a spot on the US off road team in 2011 for the World Championships in Spain.

Thanks go out to Coaches Brandon and Amy Marsh, Red Licorice Events and Performance Bikes for all of their never ending support.

Ride Safe and Don’t be a Jackass

2010-05-30T14:35:00.002-05:00

It’s Bike Month – Ride Safe and Don’t be a Jackass

May is national bike month and what a great excuse to get out and ride! Along with the amazing feeling of wind in your face comes the responsibility of safe cycling for yourself, when riding with others, and when in traffic. I know, I know…we’ve all experienced the “idiot in the car” who cut us off, flips us off, or ticks us off. But we have also experienced cyclists who blow through stop signs, swerve unexpectedly across three lanes of traffic, or feel entitled to ignore traffic signs because they are in the middle of a workout. I came across this quote that is funny yet poignant:

“Don’t complain that the roads are unsafe when it’s you riding like a jackass that makes it unsafe.”

Unsafe cycling can be defined as not being in control of your own bicycle, unsafe riding practices in a cycling group, or illegal maneuvers on public roads and in traffic. Review these tips and learn these skills to help keep you safe on the roads*:

1. Bike Control: About half of crashes are single rider falls. If you can skillfully control your bike by starting, stopping, signaling, and maneuvering smoothly, you will avoid falling or running into other cyclists, dogs, cars or pedestrians.

2. Follow Rules: About half of the car/bike crashes are caused by cyclists who make unsafe decisions. Follow traffic laws, obey signs and signals, and use correct lanes for turns and through movements so you don’t cause a collision. Remember – you are a vehicle. Analyses of bicycling accidents and of cyclist fatalities demonstrate that cyclists are most safe when they operate their bicycles as vehicles.

3. Lane Position: Motorist’s unsafe decisions cause about half of the car/bike crashes for adult cyclists. Know when to control the lane or when to share a lane. Use your lane position to tell drivers what you are doing and discourage them from making right hooks, left crosses or other bad movements. Over 90% of the crashes can be avoided with these three actions.**

4. Avoidance: When all else fails and you are faced with a critical situation you need to understand how to maneuver to avoid crashing or at least limit the consequence of a crash.

5. Passive Safety: When you are involved in a crash use passive safety devices that will help you survive. This means a helmet, sunglasses, and gloves.

Being a cyclist means being responsible for yourself. Ride, volunteer, donate, or go to an advocacy meeting so you can contribute to safer roads. Ultimately it’s about safe cycling … and not being a jackass.

----------------------------

Additional Cycling Resources

*The League of American Bicyclists - www.bikeleague.org

National Bike Month - www.bikeleague.org/programs/bikemonth/

Traffic Skills 101 - www.austincycling.org/classes

**How to Not Get Hit by Cars - Important lessons in Bicycle Safety - www.bicyclesafe.com

Mellow Johnny’s Bike Rides and Classes – www.mellowjohnnys.com

Austin Commuter Challenge - www.austincommuterchallenge.com

Thanks to Eileen Schaubert, Mellow Johnny's Community Outreach person, for contributing to this article.

Adrian Barrons Xterra Red River Race Report

2010-05-30T14:30:00.002-05:00

Xterra Red River, Oklahoma

1K swim/14 mile mtb/4 mile run

1^st overall

2:27:48

Now before you go and start casting your comments about the time allow me to explain. As this race came down to a race of bike skills, perseverance, and some speed.

In all my years of MTB racing I can honestly say I have never seen this type of mud, and I am no stranger to “Mud Racing”. This may sum it up best. I over heard to racers…..”Hey what’s the course like” “Creamy peanut butter w/ a mix of broth and bacon grease on the rocks”. I think this is the best description I have ever heard, ever. The race location got rain 5 of the 7 days leading up to the race including the night before.

The red mud their just keep building upon the bikes, and up and up. It would consume your front detailer until it became inoperable. Most bikes doubled in weight. From beginning to end the mud just got worse and worse. Every ones bikes were ghost shifting, we all struggled with chain suck. I saw so many broken Derailleurs and hangers.

So theirs that, the bike portion was an absolute disaster and I know all involved were more than happy to see it through and start their run.

The run was mucho better than the bike. It was actually a very fast and flowing course. It seemed for ever 100 yards you went up you went down 300. Not very flat but you could still stretch your legs. I say that, I can stretch my legs out just about anywhere (5’3”).

Forgot about the swim. Standard two loop swim. I was positioned about where I always am at the back of the A group trying to find feet. Because of the rain the transition location had to be moved. Moved a ¼ mile from the swim exit. A ¼ mile of incline on a muddy road carrying you swim gear to transition. You gotta luv Xterra.

All and all it was a very good weekend, traveling with RL teammates and new race friends and the dogs. Congrats also go to RL teammate Adam Reardon for capturing his Age Group win. A solid win for the big man.

As always thanks go out to Coaches Brandon and Amy Marsh, Red Licorice Events and Performance Bikes for their never ending support of all my endeavors.

Epic Xterra

2010-05-12T06:34:00.000-05:00

Xterra Epic 5/1/10

Lincoln Parish Park, Ruston, LA

1.2m (swim)/34.5 mi. (bike)/ 10.5mi. (run)

5^th overall/1^st Age Group

Completed: 5:07

The 2^nd Xterra race for the South Central Region is in the books. This event was the first ever of its kind in that no other Xterra Branded Event has ever offered distances of this length. Oh yes, this I like. I truly hope other Race Directors will follow this new format.

As it always does in LA it rained the day before and the morning of the race thus making the 2^nd half of the bike and all the run quite balmy to say the least.

The swim was a 2-loop course with very short beach run. I think all the racers today were more than skeptical of the distance because today’s swim was the most pleasant that I have ever experienced in an Xterra event to date, in that NO BODY WAS IN A RUSH! I have never been so close to the front before. It was nice experience to exit the swim in the top 10.

The bike was a 4-loop course of relatively easy terrain and fluid and flowing for the most part. I found myself in 3^rd by the beginning of the 3^rd lap and was feeling pretty good for the most part, but alas my favorite racing partner and close friend Kyle G. found himself feeling much better starting the 4^th lap. We rode for a bit together trying to strategize on how to catch the two pro’s just a mere 2 minutes in front of us. Slowly but surely his strategy became clear. Youth, owe what I would give to be 27 again and know what I do know. Well I know enough not to try and chase that wheel.

The run was a 2-lap course of very similar terrain than the bike. Now in 4^th and beginning to feel the effects of a possible miscalculated “To hard effort” on the bike I was a bit heavy legged when I left T2. However, leaving T2 I was told I was only down 2.5 minutes from one of the pro’s. There was a short section of woods right out of transition and then we popped out to a 300 yd fence line portion (lots of clear site), and there he was. There is no greater feeling than sitting on the heals of a pro for a mile or so and having the legs to do it……….Their is no feeling in the world WORSE than watching him pull away and leaving you with to logs for legs. Yea, so this is where my whole day started going south. Before I knew it I was stopping at water stops and walking and doing the typical race review in my mind. “Were did I go wrong”, “Why won’t you stupid legs GO?” You know? At any rate I truly struggled through the run and eventually got collared with less than a mile to go now putting me in 5^th.

Overall I am pleased with the day as far as the end result for Xterra points in Age group and am pleased to have finished as close to the front as I did, but won’t lie and say that I am more than displeased with myself for not digging deeper when I needed to. Will and want are hard things to train ourselves in.

Up next is Regional’s in Waco in two weeks.

Thanks go out to Coaches Brandon and Amy Marsh, Red Licorice Events and Performance Bikes for all of their never ending support.

The Twilight 5k

2010-04-28T15:40:00.004-05:00

What happens when you mix Red Licorice Events with the break out block buster movie series of the decade?

Twilight 5K - June 26th Hill Country Galleria 7pm.

Red Licorice Events hits the gulf coast by storm!

2010-04-26T06:39:00.001-05:00

April 24^th was a huge day for Texans and racing! Red Licorice Events Brand Ambassadors went to the Lonestar Triathlon and left its mark on the Sprint, Olympic and 70.3 Half Ironman distance races. Check out these results!

Sprint Distance

3^rd place Male AG 35-39 Jake North – our official photographer…great behind the lens wicked fast without it!

Olympic Distance

3^rd place Female AG 30-34 Lindsay Holtkamp – Brand Ambassador

70.3 Half Ironman

3^rd Place AG 25-29 Natasha VanDe Mewre – Brand Ambassador

5^th Place AG 25- 29 Carla Uribe – Brand Ambassador

83^rd Place AG 30-35 Christine Kempff – Brand Ambassador

22^nd Place AG 30-35 David Garza – Brand Ambassador

I am sure I am missing a few, but we are proud of our team and all fans/friends of Red Licorice for having a great race out at the Lonestar!

Adrian Barrons Xterra Race Report

2010-04-19T14:45:00.002-05:00

Xterra Muleshoe 4/18/10

800m (swim)/14 mi. (bike)/ 4mi. (run)

The first Xterra race for the South Central Region is in the books. I for one am glad this one is “out of the way” so to speak. Personally I am not a fan of these distances and to be honest I just don’t like going that hard for that long. It is simply tough. I like pacing.

I have no times for this one to report as I just can’t see the point in trying to monitor that aspect of this distance of race. These are just all or nothing. The feel good numbers are 3^rd overall and 1^st in age group.

The swim was a quick out back run in/mass start. The water was quite comfortable and I was glad to have the short sleeves with me. Since the first buoy was the farthest from shore the start was very clean and traffic free as well as the first turn buoy.

The bike was a two loop course on a relatively flat and fast course with a few technical sections. Since I am not one of the “fast swimmers” I depend on the bike to chase down the leaders. I did what I could and simply never closed the gap to more than 3 minutes to the leaders who were within a minute or so of each other at the finish. I know both guys that finished 1 and 2 well and simply don’t have the speed that either of them has.

The run now is worth discussing. Though only 4 or so miles my hat comes off to Race Director Mike Carter, for only Mr. Carter can find the most off camber, loose rock, twisty and turny trails to be had. If he’s not happy with what the local park has offer he simply makes his own. Only Mike can find a 100 year old Oak tree that has an exposed root system due to years of erosion that spans 25 feet long right on the river bank. Imagine running through a spaghetti bowl with noodles that want to do nothing more than break your ankle. Oh, and Jake North was right across the cove to capture on film the manliest of men tip toe and bailey style run through this section.

This will be a short report as their simply wasn’t a lot of time out on the course. Up next in 2 weeks is the Xterra Epic in LA. This one we have been training and waiting for.

Thanks go out to Coaches Brandon and Amy Marsh, Red Licorice Events and Performance Bikes for their never ending support.

Finally, for those of you still on the fence about an Xterra race I strongly encourage you to come and see what the other side of triathlon is like, you won’t regret it.