Race Report

HELLO ALL!!! I want to give a HUUUGE THANK YOU to everyone who donated to Blue Dog Rescue in support of me at the Austin Half Marathon. We raised $500 to help keep the rescued dogs alive! You all made a big difference, THANK YOU!

We had a great Austin morning. The weather was in the 40's as the gun went off to start the race. We made our way up South Congress for 3 miles before heading back down across to Cesar Chavez. I was feeling comfortable at 6:30 mile pace for the first part of the race. I was paced by one of my old Gazelle training partners for the first 3 miles. I have to admit he has an unfair advantage, long legged strides. He makes it look effortless! I pushed a little through the corridor of spectators cheering as I turned onto Cesar Chavez. I told myself not to let the adrenaline rush get the best of me, but some times experience and smarts gives way to the bodies urge to hit the gas pedal. As we made our way on to Lake Austin Blvd. I was having tightness in my left hip/glute that was affecting my stride and pace. I started to struggle a bit, but I found a kid decked out in a Naval Academy running outfit to pace with. Yes, he inspired me to hang on through the discomfort. At the same time we had a younger female come from behind, out of know where it seems like, and pass us. I decided that I would do whatever it took to keep her within 100 meters. Now comes the fun part, the last 3-4 miles of the Half Marathon are mostly uphill. This stretch of the race really got me last year, so I put extra miles training in the Northwest hills. If you live in that area you have probably driven up my running buddies Ladera Norte, Smokey Valley, and Far West Blvd. We made the turn onto Enfield and the kid from the Naval Academy split to keep on the full marathon. We exchanged some motivation grunts and kept on pace. I headed under Mopac to see that I was gaining on the young female that had passed me earlier. Was I running faster or was she running slower? My body was feeling better and with only 3 miles to the finish, I decided to reel her in. I made my push up the steep section of Enfield thanks to some motivational cheering from OTEF clients. I passed her at the top. I could tell she was in difficulty, so I made another push and she didn't follow. I was firing on all cylinders. I passed a couple other people and linked up with an older gentlemen as we made our way through the capital. I kicked again as we began the downhill home stretch to the finish. I dropped him with about 400 meters to go. Wow, What a GREAT experience. I finished 40 seconds faster than last year plus we ran for the pups of Blue Dog Rescue. It was a very rewarding experience. THANK YOU again to all who supported me and donated to Blue Dog Rescue. Keep running, Trainer Todd

Quote of the Week

"Effort = Success!"

-Tommy Thayer-

Words to live by, Keep it simple!

Secrets to a Successful Race!

HELLO ALL!! It's a new year with new training regiments to help attain those racing goals. The road map has been set for your racing season. Here are a few helpful secrets to lead you to a successful race. Whether, It's your first race or your hundredth. These useful tips can put you on the correct path to a great race day experience.

First, Don't give in to temptation to train too much and too close to race day. You will not be able to positively influence your fitness level in the days leading up to the race. However, You will can negatively impact your race by training during that time.

Don't drink excess amounts of water in the days leading up to your race. A good gauge of water consumption should be roughly .5 of your body weight in pounds. If you have not been following this, don't start now. This process could overwhelm your body with too much fluid too soon. This could potentially cause hyponatremia.

Don't stuff yourself with extra food in the days leading up to the race in hopes of "carb loading". The time for maximizing your muscle glycogen storage capabilities has passed. "Carb loading" is what you do in that 0-60 minute after your workouts leading up to race day. That's when your glycogen synthase enzyme is most active or when your body is like a sponge to get those glycogen stores topped off. Any excess food intake in the days leading up to the race will be passed through the bowels or stored as adipose cells, no benefit!

Don't consume extra sodium. The average American already consumes around 6,000-8,000 mg per day. This is well above the recommended dose of 2,300-2,400 mg/day. Actually, adopting a low sodium diet will do wonders for your health and athletic performance. Also, BE CAREFUL about eating out the night before your event. Dining out can easily increase your salt intake!

Don't overeat the night before a race. Save the alcohol, fatty foods, and dessert as a reward after your race. Eat clean and get your quality nights sleep.

Don't sacrifice sleep to eat. Your glycogen stores are already topped off. That's why post workout nutrition is so important. Instead, get a qualities night sleep. Use your favorite gel pack before the race.

Don't try anything new on or the day before the race. This is a time for familiarity. Your diet, fluid consumption, and sleeping schedule should stay normal. This includes warm ups, stretching and hygiene. Yes, don't cut your toe mails the night before the race or try a new pair of socks or shoes out. Avoid the temptation of consuming the trendy gel pack or sports drink that comes in you race packet on race day. Play it safe, and you should have a positive experience. HAPPY RACING!! Trainer Todd

Recipe of the Week

Heart Healthy Ham and White Bean Soup

1 tablespoon olive oil

1 sweet onion, diced into medium pieces

1.5 teaspoons Italian seasonings

2 large carrots, peeled, halved lengthwise, and sliced thin

1/2 cabbage, cored, cut into bite-size shreds

12 oz. lean ham steak, diced into small pieces

1 quart chicken broth

1 14.5 oz can petite-diced tomatoes

2 cans (15oz) white beans, undrained

2 tablespoons fresh parsley, chopped

Heat the oil over medium-high in a soup kettle. Add the onions, saute' until soft and golden, about 5 minutes. Add the Italian seasonings and saute' until fragrant, about 1 minute. Add the remaining ingredients, then bring to a full simmer, skimming any foam that rises to the surface. Reduce heat to low, simmer gently(partially covered) until the vegetables are just cooked and flavors blended, about 15 minutes. Stir in the parsley; cover and let stand for 5 minutes. Yields 6 servings.

Calories per serving: 270, carbs: 32G, protein: 22G, fat: 6G

This is a filling soup!! It's great for winter and reheats well!! Bon Appetit, Trainer Todd