Meet Your Red Licorice Team: Pam Tobias

I am Pam Tobias, Volunteer Manager for Red Licorice Events. I think I got the job because I wore a red shirt to the interview. It’s the little things that matter! Actually I’d like an alternate title of Cat Herder, since working with volunteers is much like herding cats! My job is to gather together a group of people with busy lives and get them all going in the same direction, just for a little while. I am up to the challenge!

I’m a long time Austinite, and I’ve participated in sports in some manner for as long as I can remember. In high school I played on the Junior Varsity basketball team. If you ever meet me in person, you’ll see how deluded I was and I’ll laugh at me with you. Since then I’ve dabbled in soccer, softball, volleyball, and racquetball. I discovered triathlons and distance running 5 years ago, and since then I’ve competed in 3 marathons, countless shorter distance running events, numerous sprint distance triathlons, one Olympic triathlon, and if all goes well, I’ll be competing in my first half iron distance race this fall.

Professionally I have been a software developer and project manager until recently. When one door closes, another opens, and I am now reinventing myself as a fitness professional, studying for my personal training certification. By the time you read this, I may be certified!

By combining my passion for fitness, my love of events, and my project management skills, I hope to do a knockout job as Volunteer Manager here at Red Licorice Events! It takes a happy demeanor, boundless energy, and organization to herd the cats that are our volunteers. I hope to make every volunteer position an opportunity for fun. I know that as a volunteer, you’re giving your precious time, and I want each person to leave with a smile on their face and wanting to come back next time.

So next time you’re at a Red Licorice Event, stop by the volunteer tent and say hi! And see for yourself why my basketball career never took off.

Pam

Footwear Fundamentals: Fit, Feel, Function

Fit: Your running shoes should fit comfortably snug from heel to mid-foot, just behind your metatarsals. From the metatarsals forward, the fit should be roomy, without being sloppy. Your toes should be clear of the end of the shoe, which will allow the metatarsals and toes to splay, and save you from black toenails, or no toenails. Most often you will have to size up ½ to 1 full size greater than your street shoe size, in order to have the proper fit.

Feel: Ideally, the shoe should feel like an extension of your foot. Seams, overlays and sock liners should not rub or restrict the foot. The feel of the shoe when moving-smooth, comfortable, unobtrusive-is what you are looking for, and not the feel of the shoe when standing.

Function: If the shoe doesn't fit, if it doesn't feel good, then all the bells, whistles and stability features mean nothing. Some feet require a more medially stable shoe, some feet require very little other than simple cushioning.

How do you function?

So, do you pronate? Everyone, to a degree, pronates. Don't let people tell you that because you pronate, you need a stability shoe. Pronation is the natural movement of the foot as it rolls inward after touch down in the gait cycle. Over-pronation is an excessive movement than can, but doesn't always, lead to excess stress in the connective tissues of the lower leg, knee and hip. A flat foot is not an over-pronated foot. If the foot noticeably everts (rolls onto the medial side, or inside, of the foot) then it is over-pronated.

What type suits your function?

Neutral shoes are for feet that don't over-pronate. Very generally speaking, these feet tend to be of standard flexibility and don't have excessive visible movement. Neutral shoes are free of corrective stability features.

Stability shoes are for feet with noticeable over-pronation. These feet tend to be considerably more flexible. A stability shoe will have corrective stability features, most visible on the medial (inside) of the foot. Dual density posts are the most common type of corrective feature, but plastic inserts of varying shapes are also common.

Motion control shoes are stability shoes for excessive over-pronation. Generally, they will be built on a straighter last (shape of the shoe) and the corrective stability features will be larger or more aggressive. Excessive over-pronation is highly visible-it appears the foot is almost rolling onto the inside ankle-and rare.

Lightweight shoes can be neutral or stability and are generally an ounce or two lighter than a standard trainer and often lower profile (two to three millimeters less foam in the midsole).

What's ART and Why Should I Care?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

How do overuse conditions occur?
Over-used muscles (and other soft tissues) change in three important ways:

acute conditions (pulls, tears, collisions, etc),

accumulation of small tears (micro-trauma)

not getting enough oxygen (hypoxia).

Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel tingling, numbness, and weakness.


What is an ART treatment like?
Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

These treatment protocols - over 500 specific moves - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.


What is the history of Active Release Techniques?
ART has been developed, refined, and patented by P. Michael Leahy, DC, CCSP. Dr. Leahy noticed that his patients' symptoms seemed to be related to changes in their soft tissue that could be felt by hand. By observing how muscles, fascia, tendons, ligaments and nerves responded to different types of work, Dr. Leahy was able to consistently resolve over 90% of his patients' problems. He now teaches and certifies health care providers all over the world to use ART.

In a Running Rut?

Creative Ideas to Rejuvenate your Running Routine

by Coach Susan Farago

Every runner has a favorite running route or workout routine. But what happens when we get stuck doing the same thing over and over? We may get bored, our fitness may plateau, or we might even lose our running zest and enthusiasm. The best way to rejuvenate your running routine is to try something new. Here are some ideas to consider:

1. Try a new route.
Adding a new route to your repertoire will not only keep things fresh but can also help build strength and fitness. Use a mapping program like Mapquest or Gmaps to create new routes near your house or work that you can try. Or use routes that others have already discovered, many already posted on www.mapmyrun.com (there's even an iPhone app for mapmyrun.com).

2. Mix up running formats.
Running doesn't have to mean just pounding the pavement. Build run-oriented strength while adding novelty to your workouts by trying other running formats. Incorporate stair climbing to build lower body strength. Use a stair master* at the health club or find a set of stairs in a parking ramp or office building. Aqua running is another great way to strengthen hamstrings and hip flexors without the pounding and you can do this in one of the many free Austin public pools. A third option is using an elliptical machine which also helps reduce impact and you can even run "backwards" to help mix up muscle usage.

*I recommend using the stair machine that has the rotating steps because you can't cheat your form as you can with other stair machines.

3. Hit the trails.
Austin has over 100 miles of greenbelt trails so there is plenty of room to explore! Trail running builds running skills including quicker foot turnover and increased lateral stability and support which makes it a great accompaniment to road running. Most trails are shaded so temperatures can be 10-15 degrees cooler than on the road. Plus you can't beat the scenery! You'll have to carry water as there are no drinking fountains on the trail and you may have to invest in a pair of tougher, trail-specific running shoes. But it's worth it! Not sure where to start? Odds are there's a trailhead near you. (Find it here!) Additional trail resources and maps can be found on the Hill Country Trail Runners website . And if you're looking to join a group, check out the Texas Iron Trail Running Program.
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4. Attack the track.
Track workouts are a great way to increase speed and work on running economy. Focused workouts allow you to work on pacing for shorter distance speed or longer distance tempo. Most tracks, including Austin High School track across from the stretching rock under the Mopac bridge, are available for public use early in the morning or after 5:30pm. There are a ton of track workouts posted on-line if you need help getting started. Here's one of my favorite resources.


5. Sign up for an event.
Running events are a great way to add spice to your running routine and there is always something going on in Austin. A great place to keep up with the running community is the Austin Runners Club. RunTex also keeps track of upcoming running events on their calendar. And if you are looking for events with a twist, check out the Cougar Country Classic 5k on July 26!.


Novelty helps keep your running fresh and fun. So get out there and try something new!!


Susan Farago is a coach for Austin-based Texas Iron Multisport and she can be reached via e-mail. © 2009.

Cougars: What You Need to Know

The cougar, also puma, mountain lion, or panther, depending on region, is a mammal of the Felidae family, native to the Americas. This large solitary cat has the greatest range of any wild terrestrial mammal in the Western Hemisphere.

A capable stalk-and-ambush predator, the cougar pursues a wide variety of prey. The cougar is territorial and individual territory size depends on the abundance of prey. While it is a large predator, it is not always the dominant species in its range.

Cougars are slender and agile cats. Its powerful forequarters, neck, and jaw serve to grasp and hold large prey. It has five retractable claws on its forepaws to clutch prey. Like domestic cats, cougars vocalize low-pitched hisses, growls, and purrs, as well as chirps and whistles. They are well known for their screams. The cougar is best adapted for short, powerful sprints rather than long chases. A successful generalist predator, the cougar will eat any animal it can catch, feeding only on meat.

Copulation is brief but frequent. Female cougars are fiercely protective of their kittens. Like almost all cats, the cougar is a solitary animal. Only mothers and kittens live in groups, with adults meeting only to mate. It is secretive and crepuscular, being most active around dawn and dusk.

As with many predators a cougar may attack if cornered, if a fleeing human stimulates their instinct to chase, or if a person “plays dead”. Fighting back with sticks, rocks, or even bare hands, are often effective in persuading an attacking cougar to disengage. When cougars do attack, they usually employ their characteristic neck bite.

Words of caution for young, inexperienced hunters:
- Never let a friend talk you into teasing or otherwise provoking a cougar
- No matter how cute or cuddly a cougar may look, NEVER underestimate the ferocity of this predator
- Do not drink alcohol as it lowers your inhibitions and ability to fight off a cougar
- When all else fails and you find yourself cornered by a cougar, relax, don’t lose your head. You are in for the fight of your life!