Give Me an “M” ...Give me an “A” ...How Mantras Can Be Your Best Cheerleaders

I am going to give you a training scenario and I want you to write down the very first thing that comes to your mind. Ready?

First, clear your mind. Seriously. Take a few seconds, close your eyes, and completely clear your mind. Then when you are ready, review the scenario below and note your first reaction.

Scenario:
It is 80 degrees and the sun is shining. It is 7:00am on a Saturday. After a proper running warm-up, your training workout for today is as follows:
Repeat 8 times: 3 minutes FAST sprints (as fast as you can run) with 1 minute recovery jog between sets.

What is your first reaction? Make note and we will come back to it.

Reaction is Everything
Our perceptions make our reality and how we perceive something is a basis for how we react. So for example, if you perceive something as threatening, unpleasant, or uncomfortable, you will likely react with a negative attitude or behavior.

Interestingly enough, many athletes perceive certain workouts as “threatening” for various reasons (fear of failure, injury, embarrassment, massive discomfort, etc.). But if you objectively look at a track workout for example, it in and of itself isn’t threatening. It is simply an exercise plan that involves running around in a quarter mile circle multiple times at various speeds. But how we perceive that track workout determines our reaction and ultimately our success or failure. In the words of Bobby McGee, it becomes critical to, “Judge your judgments.”

Are your Responses Holding You Back?
Let’s return to your initial reaction at the start of this article. Was it something positive like, “Yes! I can’t wait to get out there and run strong and fast!” Or was it more like, “Oh crap – I hate these types of workouts!” Or even, “I hate getting up this early and running.” Negative thoughts set you up for failure even before you begin. It’s that “devil on your shoulder” we all know so well.

Each time we have a thought, there is a physical process that takes place in the brain. It begins with an input. The input moves into our sensory registries within seconds and if it is meaningful to us, the input is moved into short term/working memory where it will remain for a few minutes. If we deem it important enough, the input will move from short-term into long-term memory where it will either create its own physical connection OR be physically linked to other related long-term memories. If the same input is repeated over and over, the memory process repeats itself and forms bigger and bigger physical connections in the brain – memory connections. If repeated often enough, the thought moves from the conscious to the subconscious and ultimately to the point of “automaticity” - when the thought happens without you even really knowing it. At this point it becomes difficult to undo that connection - but not impossible.

The concept of these brain connections is similar to a dog running the same path alongside a house. The longer and more frequently the dog does it, the deeper the trench and the more difficult it is to retrain the dog to take a different path. But luckily we can teach a dog new tricks and we can reprogram our minds. The key is being aware of your responses and attitudes.

Reprogramming Your Responses
The first step to reprogramming your responses is to identify areas where you find yourself responding negatively and then come up with a new, positive “replacement” response. Some examples are below.

If you start to think… -> Replace it with…

I hate track workouts. -> Track workouts make me wicked fast!
Open water swimming scares me. -> I am a strong swimmer and fear nothing.
I don’t like hills on the bike. -> I rock the hills!
I hate working out in the morning. -> What a great way to start the day!

Replacing or substituting old responses with new responses will physically deteriorate those negative brain connections over time and the new, positive connections will be formed in place. Fair warning – brainwashing doesn’t happen overnight. Retraining the brain can take months or even years but the key is to stick with it.

Give me an “M”…
The fundamental nature of sport is to trick the body to keep going long past the point where the mind has screamed STOP! Mantras are a great way to get your mind to jump on the “keep my body moving” bandwagon and are the second step to reprogramming your negative responses. But mantras must be crafted in such a way that they actually work.

What are the chances of you remembering a long, drawn out motivational speech when you are in a carbohydrate-depleted state? Not good. Effective mantras should be short, specific, and easy to remember. Mantras can focus on form, inner strength, or keeping a positive attitude. Mantras can also include a visualization component or a rhythm that supports the phase. For example, if you are facing a steep climb on the bike, an effective mantra would be, “Strong and steady and get to the top” – repeated over and over rhythmically to each pedal stroke.

Need some mantra ideas? Or want to add new mantras to your list? Check out these real-life inspirational phrases from multisport athletes just like you:

• I can win
• I am doing it
• I own this hill
• I get the job done
• Quick, light, feet
• Pull, pull, feel that water
• This is solid training in the bank
• Every second counts – so keep moving
• Pain is temporary, memories are forever
• Feeling strong now!!! (Rocky theme song)
• I feel good….I knew that I would… (James Brown song)

Create Your Mantra
I once heard someone say that an Ironman is a 17 hour opportunity to problem solve. While you cannot control everything, you can have mental strategies which can make the difference between merely surviving and totally thriving.

Not sure where to begin? Pick one mantra for each sport (swim, bike, run) and use it each time you train. Afraid you’ll forget to use it? Here are some ways to remind yourself:

1. Type or write the mantra on a small piece of paper and then put it in a small ziplock bag (like the kind you use for salt tablets or other small items) OR cover it with packing tape or laminate to make it water and sweat proof. Tuck it in a pocket or your hat.
2. Set the timer on your watch to go off every 3 minutes to remind yourself to repeat the mantra 10 times to yourself or out loud.
3. When you take in fluid or calories, repeat the mantra to yourself at least 10 times.

The expression “mind over matter” illustrates the true power of your mind. By incorporating mantras in your training and racing, you are turning that devil on your shoulder into your own personal cheerleader. And who wouldn’t want that?



Additional Resources:
“Magical Running” by Bobby McGee
“The Power of Your Subconscious Mind” by Dr. Joseph Murphy
For more mantra ideas, search the Internet for “sports mantras”




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 susan@redlicoriceevents.com or at www.susanfarago.com.© 2010. Check out her Red Licorice Tweets, “Susan Says”, at http://twitter.com/Red_Licorice.

GUEST POST :: Paleo Diet 101

Author: Eric Wood
The Label Says Paleo

After the 1.1. Run, I was talking to a friend who told me that she’s going gluten-free this year. This Ironman athlete made an intriguing find during her 2009 season: she planned gluten-free meals in the weeks leading up to her races, and she performed and felt better than she ever had before. Through the season, she killed her age groups, and is looking at making a more permanent diet change. While her training is of course key to her success, her diet is more important, as we only perform as well as the fuel with which we race. Why did the move to gluten-free work? Read on…

There’s been a ton of press lately around a “new” kind of diet. The Caveman Diet, Paleo Diet, Primal Diet – they’re all used to describe similar diets, yet none of them are particularly new. Instead, these diets take an evolutionary perspective, and look back in time to see what we ate before modern agriculture came around. The theory is simple: genetically-speaking, modern-day humans are not much different from pre-agricultural humans, and since agriculture really hasn’t been around too long, we should eat like we’re genetically built to.

Researchers around the world have found the following: in modern-day hunter-gatherer societies, people are healthy. There is very little evidence of obesity, heart disease, cancer, autoimmune disorders, or any of the several other health issues plaguing industrialized societies. These societies eat meat, the entire animal (seriously, just about the whole thing); vegetables as they can find; berries are a treat; nuts and seeds are around. What’s missing from this list? Any kind of processed food: bread, protein bars, bagels, oats, refined sugars. In other words, they eat what man has always eaten, before the advent of grains and processed foods.

What about science and medicine, you say? This flies in the face of the Food Pyramid, of almost everything we’re taught, and certainly contradicts the endurance athlete’s carb-loading traditions. Look no further than your waistline to see what’s going on.

Extra fat around the waistline, the kind that you just can’t seem to get rid of, is a sign of insulin resistance. Processed carbs and sugars, particularly those found in gluten-bearing foods like breads, are known to spike your insulin levels, leading to systemic inflammation and resultant chronic disease. For those of you not only looking out for your health, but also your figure: wild fluctuation in insulin levels leads to the storage of excess energy as fat (the culprit of those extra inches around your waistline.

Want to look better, perform better, and feel better? Regulate your insulin levels by eliminating processed foods and focusing on high-quality foods that we were meant to eat: meat, vegetables, some fruit, nuts and seeds. Try it for a month. Replace the missing carbs with high-quality vegetables and fats. The first two or three weeks may be tough, but your body will adjust, leaving you with more energy, a slimmer waistline, and better biological markers like the following: reduced inflammation (recover from your workouts faster!), improved cholesterol readings (healthier hearts!), reduced body fat (look good in those cycling kits!), and improve the immune system (no swine flu for you!).


Interested in knowing more? There are a ton of books, resources around the Internet, and people here in Austin are living the Paleo lifestyle daily. For more information and pointers to resources, check out Austin-based blog The Label Says Paleo at http://thelabelsayspaleo.com.

**********************************************
Note from RLE: This is the first of a series of guest blog posts we'll be doing covering some different nutritional approaches for athletes. Here's some more info and a little disclaimer from RLE.

Triathlete Fashion Show - Thursday, February 25

You've been training hard, eating right even stretching (I know all you type-A's don't like to stretch. "I'm not sweating, so it doesn't count as a workout!") so it's probably time to treat yourself for being a good little athlete, right?

Right!

That's why RLE has teamed up with one of our favorite local athletic clothing stores, Bettysport, to throw a party to celebrate your accomplishments thus far and kick off the upcoming triathlon season.

Thursday, February 25 from 6:30-9:30pm at Lanai Rooftop Lounge, we'll be throwing another great RLE bash (RLE Birthday Party flashbacks, anyone?). Come hang out with other athletes, meet the competition you're going to leave in the dust at your next race and check out Bettysport's new Spring fashions, modeled by local athletes (read: REAL women).

BUT (insert excuse here)...

"But I have a workout that night!" Yeah, so do we. Bring your spandex-clad tush on over after you're done. You'll be in like company, we promise! Show starts at 6:30, but you're welcome to get there anytime after 4:30.

"But I'm a dude. I don't shop at Bettysport." Excellent point, sir. But we're willing to bet you have some friends who do, so come hang out with them and support the Austin Tri community! Single? You'd be a fool to miss this. Taken? You'll be in the doghouse at some point. The team over at Bettysport can help you pick out the right gift to get you out.



See who's already RSVP'd, add your name to the list (although it isn't mandatory), rally your troops (friends, training buddies, random strangers, etc.) and we'll see you tomorrow!

Help Us Help a Charity!

New for 2010, Red Licorice Events will be choosing 4 local charities to be the beneficiaries of all of our 2010 events.

We want YOUR help picking them!

You can leave suggestions on the blog comments, tweet them to us (@red_licorice) or post them to our facebook page.

2010 Brand Ambassador Team

We're proud to announce the 2010 Red Licorice Events Brand Ambassador Team!


The Red Licorice Events Brand Ambassadors are a team of Austin-area athletes who actively participate in all aspects of the endurance experience – competing, volunteering, and supporting other athletes. From the age group elite to the “back of the pack” athlete, the Brand Ambassadors represent the multisport community at-large. Competing on and off-road, at the local, national, and international levels, each athlete is a champion in their own right: winning their age group, setting a personal record, pushing their limits, and most importantly, encouraging others to do the same!

We'll be updating the blog with their race results, race reports and other posts throughout the season, so be sure to stay tuned. We've got elite-level triathletes and Xterra athletes, coaches, newbies, veterans, parents (including a new mom!), Ironmen and even a couple of injured athletes who will talk about their road to recovery.

Got questions you'd like the team to answer? You can reply to this post or submit the question to courtney@redlicoriceevents.com

You can view all the roster, bios, race schedules and results here.

Here's to a great 2010 season!!

Simon Gowen Triathlon Show Talks About Austin, TX and Women in Triathlon

Listen in to an online radio show TOMORROW, to hear RLE owners Erin Truslow and Leilani Perry talk with Pro Triathletes Terra Castro, Amy Marsh, Race Directors Rick Margiotta & Brad Davison from Cap Tex Triathlon and USAT's Senior Marketing & Communications, Director Tim Yount, about the Triathlon explosion in Austin, Texas with specific regards to Women in Triathlon!

The show airs Thursday, January 14 at 11 am PST (that's 1 pm CST). Click here to listen, then select Channel 2 (on the right panel).


About the Simon Gowen Triathlon Show
This is a show about Triathlon. Simon downloads the minds of pro athletes, coaches and age groupers who have overcome huge obstacles to reveal both the psychology and actions they take to succeed in the sport of Triathlon and Life. Simon is an advocate for sprint triathlon, draft legal racing, an expert in mental training, and part of the growing number of people who believe that the sport is for everyone and not just about the Ironman.

Live on www.latalkradio.com every Thurday at 11 am PST (1 pm CST) on Channel 2

Show Archives can be found at: The Simon Gowen Show

Women's Training :: GOTRIbal

GOTRIbal is an international destination for women with a passion for, and a curiosity about, endurance sports; running, cycling, swimming, triathlon, duathlon, adventure racing. It’s a place to connect and travel with, train, socialize and network with other women around the world who share your journey in endurance sports.

Membership is free and you’ll have access to classically designed, easily worn, high performance apparel, coaching (an entirely new coaching model to be launched alongside our EmPower Coaching in 2010!), national and international GOTRIbal conferences, mini Fun Runs and all the advice you could possibly want from other women who are living the life of an endurance athlete; moms, grandmothers, teachers, politicians, students, teenagers, executives, dog owners, you name it!

Check out the GOTRIbal website, sign up for a free account and if you live in/near Austin, join the AustinTRIbe to connect with other women in Austin!

Training Group Spotlight : Durata Training

Durata Training is a synergy of founders David Wenger and Derick Williamson, along with Kelly Williamson. Through Durata Training we've combined our educational, coaching and competitive experience to guide athletes toward peak athletic performance from finishing their first race to World Championship level success.

Working as a team, Durata Training seeks to offer the highest level of service to its athletes, providing unparalleled attention to detail, in addition to a personal relationship. We consider each of our athletes a part of the Durata Training family.

Our goal is to set realistic expectations for our athletes, offer highly effective training and nutrition advice, and predict future performance in competition. Furthermore, we strive to motivate our athletes for success based on our individual experiences with them.

Our tools for these tasks include a Masters Degree level of understanding in exercise physiology, practical experience at the highest levels of sport, and advanced field-testing suited to each athlete's individual goals. The experience we've gained through years of professional coaching enables us to apply these measures of performance accurately.

We offer training programs suited to each and every ability level, from recreational runners competing in a local 5K to elite athletes preparing for international events.

All You Need to Know About Core Fusion

Description of Core Fusion
Core Fusion is designed to incorporate all dynamics of strength and cardiovascular training exercises in one workout . This workout is for any athlete wanting to transition to a whole new level of fitness and strength , and for anyone wanting a complete body makeover !!

A Daily workout at Core Fusion Incorporates:
• Circuit training
• Body weight exercises
• Resistance materials ( medicine balls, dumbbells, TRX bands )
• Sports Specific Training
• Injury Prevention and Rehab Exercises ( balance drills , bands )
• Cardio Training
• Plyometrics
• Pilates
• Tons of Core Exercises

Every workout is new, exciting and FUN! Core Fusion will challenge the body in every way possible.

Functional strength training leads to better muscular balance and joint stability to reduce your risk of injury for the future. It will increase your level of performance, and set yourself up for a great season. Don't just perform bodybuilding exercises, which most triathletes carry out. Utilize the latest forms of training to get the most out of your valuable training time.

Core Fusion will:

Increase Core Stability - Working on an increased ability to maintain an athletic posture over long periods of time is very important. Trunk stabilization leads to more efficient movements. The more stable the core the more efficient power is transferred from the lower to upper body.

Be Time Efficient - The program will not take up too much time. 1 hour sessions 2-3 times per week. Endurance athletes would rather be training outside then spending time at the gym, but the time spent is well worth it. Incorporating various forms of circuit training allows you to get more done in less time.

Prevent Injury - Obviously strength training helps build strength, which helps minimize the chance of injury, improves resistance to fatigue and improves endurance. The ability to resist fatigue can allow you to hold a set pace for longer or too increase speed over a given distance. Muscular imbalances are also improved with a properly designed functional program.

Specific to the sport - Your routine must help develop and maintain sport specific strength. You won’t just do a basic circuit of weight machines, as there are many new training devices that allow you to make your training more sport specific.

Be Multiplanar – Core Fusion will have a fair amount of training from all planes of movement. Most triathletes spend too much time in the front to back saggital plane. Core Fusion will include exercises from all three planes of motion, frontal, saggital and transverse.

Be Integrated – You will be incorporating exercises that work on flexibility, core, balance, strength and power in every workout. Performance is an integration of all those aspects.

Through the use functional training, you can expect to continuously increase your power, strength and stability for years to come.


Class Schedules:

Core Fusion Class Times
Mon,Wed – 6-7am, 5:30 – 6:30pm
Tues, Thur – 5:30-6:30 am , 5:30 – 6:30 pm
Fri - 6-7am, 11:30am – 12:30pm

Yoga class times
Mon – 6:30pm
Tues – 6:30am
Thur – 6:30am
Fri – 12:30pm
Sat – 9am



Core Fusion packages:

Sign up for 3 months of the Unlimited Core Fusion Classes and get $25 off each month:
Come out to try a class for Free before signing up !!

$175 - Unlimited Core Fusion and Yoga with
2 x T3 coached swims ( tues and thur 7:30-8:45pm ), and 2 x Bike workouts (mon and fri 6-7am)
$150 – Core Fusion on Mon – Wed – Fri and 2 Yoga classes of choice with
1 x T3 Swim( tues or thu 7:30-8:45pm ) and 1 x T3 Bike workout ( mon or Fri 6-7am )
$125 – Core Fusion - 2 classes a week ONLY

Visit the Core Fusion Website

Carbohydrates: Athlete Fuel

As we continue through marathon season it is important to think about fueling with carbohydrates. What we eat can have a significant impact on our weekly speed sessions, long runs, races and just about every aspect of training. Many athletes have a basic understanding of carbohydrate fueling during a race but, daily nutrition is also an important part of reaching the goals that you set for yourself this season.

No matter what you have heard about “good” and “bad” carbohydrates, low carb diets and glycemic indexes you cannot escape the fact that our bodies run on carbohydrates. Glucose (the most basic carbohydrate) is the only thing that fuels the brain. If it is not available from the diet the body starts to make it from other substances like proteins…this is not a good thing.

We store a limited amount of carbohydrate in the muscles and liver. This is called glycogen. If you have ever “carb loaded” before a race you are essentially making sure that your glycogen stores are at capacity. This storage carbohydrate is not what we want to use to fuel a track session on a Wednesday evening. You should save this for mile 23 on race day when you start to close in on the finish line; then, you may tap into that muscle glycogen and pick it up!

Carbohydrates are broken down in to two categories, simple and complex. We have heard that simple carbohydrates are bad for us and complex carbohydrates are good for us. This is not the case, both forms of carbohydrates are important for the body. They are just important for different reasons and should be used at different times during your daily training, nutrition and racing.

Simply carbohydrates are commonly called sugars. They can be single sugars (monosaccharide) like glucose or fructose or double sugars (disaccharide) such as lactose that is found in milk products and sucrose which is table sugar. Simple carbohydrates are easily broken down by your body and can become a good, quick source of fuel when your body needs it most. Products that are predominantly simple carbohydrates are typically used during intense bouts of exertion such as workouts lasting longer than one hour (think gels during long runs and races) or when you need to fuel less than thirty minutes before a shorter workout.

-more simple language…here…no one really wants to know about mono/disacch…

More commonly called starches and fibers, complex carbohydrates are composed of simple carbohydrates attached in long branched chains. These take longer to digest and become available to your body as fuel. The most commonly consumed sources of complex carbohydrates are whole grains. However, complex carbohydrates are also found in fruits and vegetables. Foods rich in this form of carbohydrate are great for post workout recovery, pre-race dinner and everyday nutrition. Whole grains, fruits and vegetables are not only rich in complex carbohydrates they also contain many nutrients that are essential to the daily function of our bodies and that are particularly essential to athletes.

In daily nutrition it is important to load the diet with foods that are rich in complex carbohydrates (whole grains, fruits and vegetables) and use the simple carbohydrates sparingly where they are needed most like during long training sessions. This balance will help your body run most efficiently giving you quick fuel when you need it with whole grains and veggies for recovery and daily fueling. If you keep these ideas in mind as you begin to train longer hours your body is going to thank you on race day; well you are still going to be sore but you at least you will know how to eat for recovery.


Barley Tabouli

1 cup pearled barley
1 cup seeded diced tomato
1 cup diced cucumber
1/3 cup chopped flat leaf (Italian) parsley
¼ cup chopped red onion
1 TBS extra virgin olive oil
2 TBS red wine vinegar or lemon juice
¼ tsp salt
½ tsp pepper

-cook barley in excess boiling water (like you would cook pasta) for approximately 25 minutes, check for tenderness. Barley should be cooked but still have some resistance on the tooth…not mushy.

-drain barley and rinse with cold water to stop the cooking, drain well.

-combine oil, vinegar, salt and pepper in a medium mixing bowl and whisk to combine, add barley and toss. Add remaining ingredients and toss to combine. Refrigerate 1 hour, stirring occasionally, so flavors can combine. Taste for salt and pepper. Serve chilled or at room temperature.

Yield: serves ~6 (1 cup serving)
130 calories
3 g fat
104mg sodium
25g Carbohydrates
4g fiber
2g sugar
2g protein


Jess Kolko is a Graduate Student at UT Austin studying Nutrition. She is currently an intern for Nutritionist Meredith Terranova. http://www.eatingandlivinghealthy.com

Make Every Day ‘New Years Day’

It’s that time of year again. The time when we are all drawn to reflect on a year gone by, and resolve to achieve new and higher goals in the year before us. It’s the time when weight rooms and group exercise classes are all a bit more crowded. It’s resolution time!

Alas, most resolutions are abandoned well before February 1. As student of sports and exercise psychology, a big part of my studies are spent learning about obstacles to change, and how to motivate people to overcome these obstacles while embracing a healthier lifestyle. What can we do to keep ourselves and others motivated to reach new fitness goals (or any goals for that matter)?

There are a multitude of “theories” that attempt to explain behavior and how to change it. Some of these theories are very basic and some are overly complex, but there is one concept that they all attempt to address, and understanding this may help us better create change in our own behaviors. Belief in your ability to successfully accomplish a task, termed self-efficacy, is a central theme in all theories of behavior change. Without belief, there can be no vision of success, and without a vision, there can be no achievement. To create change, one must not only see where they are headed, but be able to see themselves having already achieved their goal! I feel very fortunate to have come from a sedentary background because it gives me an understanding that many lifelong athletes may lack. I’ve been the proverbial ‘couch potato’, and experienced the (at times) painful transition to fully adopting an athletic identity. Most New Years Resolutions that revolve around fitness are terminated because of a lack of immediate results. Constant focus on the outcome (usually weight loss) leads to disappointment, and eventually termination. Focus on the daily process, and implement the ideas presented here to greatly increase your chances of reaching your fitness resolutions.

• Know your ‘Why’ – This step is the most important because when it really comes down to it, the motivation must come from within. We can get motivation from our environment, but we have to truly want something in order to go through the work it takes to embrace real change. Why do you want to accomplish this goal? What does it mean to you? Think about it, visualize it, make it part of who you are. Write it down, and tape it to your mirror. Don’t limit yourself by arbitrary goals, such as, “to lose weight” or “to be healthier”. Go deeper… Why do you want to lose weight? Why do you want to be healthier? Find what really drives your passion, and keep it in front of you along the journey toward your goals.

• Find the joy – Physical activity is not something you do, it’s a part of who you are.
Embrace it, and find joy in it. Love what you do. If you read Chris McDougall’s “Born to Run”, you know that the recurring theme with the Tarahumara is the immense joy they get from running. When you are positive and joyful, you’re entire posture changes for the better, so remember to carry joy in your heart, and into your workouts. This means finidng an activity you like instead of embracing on you hate because you heard it works. Lots of things ‘work’ – find what works for you.

• Make it Social – This is part of focusing on the process vs. the outcome. Everything
is more fun with a friend! And believe it or not, research is now showing that we are all more likely to behave in a manner similar to that of our online social networks. If all our friends on Facebook have profile pictures of themselves smiling, we are more likely to post a picture of ourselves smiling. The same goes for lifestyle! Surround yourself, physically and virtually, with healthy-minded, active people that will reinforce the behavior you want to see in yourself.

• Register for races/events early – Hand over the dough, and now you’re committed!
Tell your friends/family about your intentions to do this event. You don’t have to share every detail of your goals, just enough so that they are there as a backup to hold you accountable when you fail to do it for yourself. You’ll be surprised by how motivating this can be.

• Document your progress – You can’t manage what you don’t measure. Use of training logs, frequent field-testing, and even pictures are all great ways to document your journey. If these tools tell you you’re getting closer to your goal, things are moving in the right direction, otherwise it may be time to reassess your training program.

In a nutshell, focus on the process, enjoy what you do, and surround yourself with healthy-minded friends… the outcome will take care of itself.


Tammy Metzger, B.Sc.


Tammy Metzger is a graduate student in Kinesiology at UT Austin, and owner/operator of the newly formed Austin-based endurance coaching company, Tempo Multisport, LLC. More information at www.goteamtempo.com or email tammy@goteamtempo.com

Training Group Spotlight : Rogue Training Systems

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

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

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


Other upcoming training programs include:

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

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

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

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

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



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

Meet Your Red Licorice Team: Joey Trimyer

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

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

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

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

See you on race day!

Recovery Nutrition - Hammer Recoverite

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

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

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

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

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

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

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


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



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

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

Carol Gibson's Race For The Cure Race Report

RACE DAY: November 1, 2009
Race Information
Race Results

Komen Race For The Cure - Second Race For Second Base

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

The morning started off a little atypical for me:

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

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

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

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

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

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

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

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

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

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

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

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

Buffy Weaver's IBM 10k Race Report

RACE DAY: October 18, 2009
Race Information
Race Results

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

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

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

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

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

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

Carol Gibson's Mamma Jamma Ride Report

RACE DAY: October 10, 2009
Ride Information

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Buffy Weaver's Decker Challenge Race Report

RACE DAY: December 6, 2009
Race Information
Race Results

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

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

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

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

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

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

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

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

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

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

12 Days of Christmas - Red Licorice Style

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

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

2009 Jinglebell 5k

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

Here's a photo slideshow from our friends at KVUE