Race Day Advice

/Race Day Advice
Race Day Advice 2017-10-02T11:22:52+00:00

Boxers, Briefs, or La Sportiva?

By |

  Would you post the following query to Facebook? I am currently in the market for new underpants.  I have always used tighty-whiteys but as I am undertaking new challenges in life, I expect I [...]

How To Maintain and Extend the Life of Your Running Shoes

By |

Let's face it: Running shoes are not cheap. A good, high quality pair of running shoes from a reputable manufacturer will set you back at least $120. Nevertheless, it's a good investment in terms of your health and fitness. But we can make that investment last longer by taking care of your shoes.

Summer’s Almost Here: Time To Start Acclimating

By |

Welcome to the wonderful world of summer running here in Central Texas. We had a wet, cool winter and spring, but I can guarantee will have another extremely warm summer. Hopefully, not the record-breaking kind we endured a few years ago, but it will be disgustingly hot nonetheless.

Ice, Ice Baby! Freeze Sore or Injured Leg Muscles

By |

Just the other morning, I finished the first of what promises to be plenty of hot, humid long runs with my training group and while we were trying to rehydrate, a relative newbie came by and asked me the best to treat a sore calf muscle. He was diligently stretching the calf after every run, followed later by dipping his legs in a Jacuzzi and then placing a heating pad on the calf for another 10 minutes. The calf hadn't been responding at all to his treatment and he was worried.

Are Sports Drinks Worth It This Summer?

By |

Sports drinks are everywhere. They have become so ubiquitous that you can find a cooler full of sports drinks at just about any gas station, convenience store or grocery store (except Whole Foods) in Central Texas.

Eight Reasons It’s Okay To Bail On Your Run Today

By |

There's absolutely no question that running is a difficult sport. Certainly, it's extremely rewarding, but any long-term training program is a major undertaking requiring a significant commitment. Take a look at what training is. Basically, it's hard, physical work which essentially boils down to adding specific stresses to your mind and body over a certain period of time.

Rest for Success: How To Recover For Optimal Results

By |

One of the most difficult training concepts to accept is also the very simplest: Rest. That’s right, total rest. Not active rest or cross-training, but complete rest. It doesn’t matter whether you’re a runner, swimmer, cyclist, weight lifter or bowler (OK, maybe not a bowler), but your most important training day should have a big goose egg next to it. A zero. Zilch. Nyet. Nada. Nothing.

Dinged Up? How To Run Through A Minor Injury

By |

Just about every runner who trains consistently and with some degree of intensity will suffer some type of injury. The stress of training and the repetitive nature of the sport makes it almost inevitable that somewhere along the way you will injure a body part, usually a running muscle.

Staying Vertical with Paul Terranova

By |

Earlier this week, William Dyson sat down with Paul Terranova, 2015 USATF Men's Master Trail Runner of the Year, to talk about the his upcoming race (Lost Pines Trail Marathon), his approach to running, and what occupies his mind on long runs other than Justin Bieber. Paul also doles out great advice that’s applicable to new and seasoned runners alike.

What To Look for in Summer Running Shorts

By |

Granted, it's still technically winter but the high in Austin today is 91 and it sure feels a lot like summer. That means a lot of things to different people, but it also means it's high time to get some new running shorts for the spring and summer heat.

The Importance of Adequate Rest and Recovery

By |

It used to be that whenever you saw a doctor for a running injury—no matter how minor--the prescription was almost always the same: Stop running! If something is bothering you, then you stop, right?

Lessons Learned: What A Stud Taught A Pud

By |

I consider myself a very lucky guy. Over the years, I’ve been lucky enough to run with some of the world’s greatest runners from Olympic gold medalist icons like Herb Elliott and Rosa Mota to American heroes such as Bill Rodgers, Meb Keflezighi, Steve Scott and Alberto Salazar. I’ve learned something from every one of them. But there’s one great runner who I ran with many years ago who has always stood out for me. That man is Rob de Castella.

Running the Austin Marathon? Here’s How to Carbo Load This Week

By |

If you're planning to run the Austin Marathon on Sunday, you might have heard about the concept known as "carbohydrate-loading". If you're new to marathoning and unclear what it all means, it's an important concept to understand before this week's final countdown to marathon Sunday. (Carbo-loading isn't advantageous to half marathoners but it isn't harmful either.)

The Importance of Sports Massage

By |

Massage has been around forever. Even the Greeks used some type of massage. Runners have known about its practicality and benefits for decades, but, until the past years, it seemed sports massage was only available for the elite athletes.

Austin Marathon Strategies for First Timers

By |

Don't look now, but the Austin Marathon is just over the horizon and it will be here on February 14th before you know it. If Austin is your first marathon, you need to start formulating a game plan today. You had a training plan to prepare you for the Austin Marathon; now you need a marathon plan. Failure to have a good one is a prescription for failure.

10 Proven Ways To Avoid Injuries

By |

Regardless of your ability, speed or body shape, the greatest challenge almost all runners face is a simple one: Staying healthy. By the very nature of the aerobic benefits of running, we are certainly healthier than our sedentary counterparts, but runners tend to pick up all sorts of niggling injuries. Fortunately, usually it's nothing serious. But little things tend to slow us down, especially as we approach a key marathon or half marathon. But, those troublesome little things that can be avoided if you follow the rules of healthy, injury-free running.

Kick Start The New Year With Post-Run Smoothies

By |

Healthy this; healthy that. At this time of year, so many of us are making New Year's Resolutions to eat healthier in 2016, but some of us labor under the false impression that eating healthy is boring and counterproductive to the taste buds. Sometimes all you want for a post-run breakfast is something that explodes with refreshing taste—and isn't loaded with fat and grease.

Tips To Recover Quickly From Long Runs

By |

If you’re training for either or both of the big winter races—the 3M Half Marathon (January 24) or the Austin Marathon or Half (February 14)--you should already have several long runs under your legs. Regardless of how many long runs you have completed so far, there’s absolutely no question that long runs are the key to your marathon (or half marathon) training program. Running the right number at the proper pace and distance will go a long way toward making your target race a success.

The Importance of Establishing Pre-Race Rituals

By |

Runners tend to be a ritualistic group. At least, good runners are. Invariably, they will wear the same shoes and clothes to race, eat virtually the same meals the night before and will follow the same routine the morning of the big race. Some call this boring.

Getting in the Zone: Don’t Think, Just Run

By |

Something you constantly hear athletes talking about in any sport is being in the zone. Although it means different things to different athletes in different sports, being in the zone in running means being able to go beyond what you would normally be able to run in either a workout or a race.

Stretching: The Key To Injury-Free Running

By |

Most runners hate to stretch. Especially guys. We complain about lack of flexibility, but do nothing about it. Most of us who can do two-hour runs (or longer) never seem to be able to find an extra 10 minutes to stretch. Recently, I had one friend tell me something to the effect that real runners don’t stretch. Of course, when he was telling me this he was hobbling around with a calf injury.

11 Motivational Tools For Your Long Run

By |

Now, that marathon season has started and marathon-training season for the late fall, early winter marathons is underway one of the compelling questions that many marathoners invariably have is: How do you get through the incredibly long runs without the agony of the marathon shuffle?

Quick Tips on Battling Fatigue

By |

Fatigue is something all runners face. Especially those of us diligently training for fall or winter marathon. The long runs begin to pile up and do enough of them hard enough (without adequate rest) can result in a general feeling of simply being tired. If this sounds like you, don’t worry. It’s quite common, but you can also do something about it by following a few handy tips.

That Side Stitch Can Be A Bitch: Here’s How to Get Rid of It

By |

Just about every runner has had one of these painful little demons that strike in the upper part of the abdomen, smack dab at the base of the ribs. It’s the dreaded side stitch or side sticker. Regardless of what you call it, when one stabs you in the rib cage, it can short circuit your race or run in an instant.

Summertime Cramping Got You Down? Eat A Banana Every Morning

By |

We all probably remember the old maxim that our mothers told us: An apple a day keeps the doctor away. If you’re a runner—especially a newbie--that should be amended to include bananas. Without a doubt, eating a banana every day is one of the best fruits for your general health and success in racing and training.

Positive Ways to Cope with Day-to-Day Stress

By |

Stress is quite simply a fact of modern life. It just is. Stress is also one of the reasons so many people start running. Certainly, running can’t limit or end the stress in your life, but it can help you cope with it better.

The Runner’s High: Urban Myth or Reality?

By |

The Runner's High? We've all heard about it, but is it real? Yes and no. A runner's high is a very real, tangible by-product of running. So yes it exists and it's not an illusionary, mythical condition.

The Importance of A Postrace or Long Run Cooldown

By |

You see it after nearly every race. The top runners—the fastest folks in the field—finish the race, grab a drink and head off for another few miles, while the rest of us lie down trying to recover. What's up with that? Do the best runners know something we don't?

Runner’s Trots: How to Avoid It

By |

Without a doubt, the most common gastrointestinal problem which bothers runners, especially during races and long runs, is something commonly called the runner’s trots. It is—ahem—the urge to defecate and/or have mild diarrhea at the most inappropriate time. Having to stop during a race or a long run to defecate is not only embarrassing and costs time, but it can be extremely inconvenient and troubling. This condition is especially prevlalent among morning runners.

Want A Legal Boost Before Next Long Run or Marathon? Try Coffee

By |

Performance-enhancing drugs have been in the news for the past couple of decades as various athletes—including plenty of world-class runners—have attempted all sorts of means to boost performance. Some have been legal; some are not. (See Barry Bonds, Ben Johnson, Manny Ramirez, Alex Rodriguez, Roger Clemens, Jose Canseco, Lance Armstrong, Nellie Cruz, ad nauseum).

10-Step Recovery Plan For Austin Half/Marathoners

By |

This isn't exactly a newsflash, but marathons aren't just tough to run. It's tough to recover from one too. A marathon pushes the body to the max and stresses every part of your system and structure. If you finished the Austin Marathon or Half Marathon on Sunday, congratulations.

How To Carbohydrate Load This Week For The Austin Marathon

By |

If you’re running the Austin Marathon on Sunday, you might be wondering about the concept known as “carbohydrate-loading.” If you're new to marathoning and confused about this, it's an important concept to understand before this week's final countdown to marathon Sunday. (Carbo-loading isn't advantageous to half marathoners.)

Reach A Mental Peak for 3M and/or Austin Marathon

By |

As two of the most important races on the ATX race calendar approach - 3M Half Marathon (this Sunday, January 25) and the Austin Marathon and Half Marathon (February 15) - many Austin runners will be aiming for a peak performance and/or PR in either one or both of these key races.

10 Tips to Stay Motivated This Winter

By |

OK, you have to admit we have it pretty good here in Central Texas. Winter is just something we hear about from other parts of the country. Even though winter won't technically arrive for another [...]

The Runner’s High: How To Get A Good Buzz

By |

The runner’s high is getting some good press again as researchers have concluded that it is a very real, tangible by-product of running. Simply said, the runner’s high does exists. It is not an illusion [...]

The Joys of Solo Running

By |

For most runners—especially beginners--the advantages of training with a group are almost too numerous to mention. But for many runners, group running is simply not an option. Whether it’s lack of time, schedule conflicts or [...]

Making The Long Run Easier

By |

There’s just no way of getting around the fact that the most important element of any marathon or even half marathon training program is the long run. It is absolutely essential that every aspiring marathoner [...]

Marathon Mileage: Finding the Right Balance

By |

Nobody can tell you precisely how many miles per week you need to run to successfully complete your first marathon or half marathon. Every runner is different as are the individual goals and levels of [...]

How To Prepare to Run Through the Pain

By |

Let’s face it: Sometimes it hurts to run and sometimes it hurts a lot to race. Anyone who says a marathon is easy has never run a marathon. Anyone who has run one will tell [...]

Should You Run Through A Minor Injury?

By |

Just about every runner who trains consistently and with any degree of intensity will suffer some type of injury. The stress of training and the repetitive nature of the sport makes it almost inevitable that [...]

A Starting Line

By |

Recently, I was discussing race strategy with a runner I coach about her goal time for an upcoming race. Her goal was going to be a personal best by a challenging margin. Even so, all [...]

Lessons from a National Championship

By |

On Sunday fans all across Central Texas celebrated an NBA National Championship as the San Antonio Spurs dominated the Miami Heat in the NBA Finals.  A much smaller but equally rabid fan base celebrated another [...]

Passing Time on a Long Run

By |

One of the questions runners are invariably asked by non-runners is: "What in the heck do you think about while running? What do you do when you're out there all that time by yourself?" Good [...]

The 10 Commandments of Healthy Running

By |

Regardless of your ability, speed or body shape, the greatest challenge almost all runners face—especially beginners—is staying healthy. By the very nature of the aerobic benefits running provides, we are certainly healthier than our sedentary [...]

Changing the Focus (SchrupThink)

By |

The Boston Marathon is around the corner which for many (over 200 runners from Austin, not counting the hundreds others spread across central Texas) is the high point of the year. It is the grandest [...]

Austin Marathoners: Here’s How To Recover

By |

If you finished the Austin Marathon or Half Marathon on Sunday, congratulations. Clearly, it was a tough race with plenty of challenges. The oppressive humidity made for difficult conditions and the up-and-down course is never [...]

Top Rated Training Ride Cafe Stops

By |

Whether or not you're a serious roadie or triathlete cranking out 6+ hours in the saddle or the daily commuter pedaling across town. Caffeine is a source rocket fuel when the legs are feeling bagged, [...]

How To Carbo Load for Austin Marathon

By |

If you’re running the Austin Marathon next Sunday (February 16th) , you’ve probably heard of the concept known as “carbohydrate-loading.” If you're new to marathoning and have never heard of this, it's an important concept [...]

Maintaining Motivation To Run This Winter

By |

OK, we have it pretty good here here in Central Texas. Winter is just something we hear about from other parts of the country. Even so, winter running in Austin does take an adjustment. Obviously, [...]

What To Wear On Cold Weather Runs

By |

With the first real blast of cold air from the north, what suffices for winter has arrived in Central Texas. In some ways, that’s a good thing for folks who are in the middle of [...]

Getting Motivated for the Long Runs

By |

We've had a few questions from beginning runners on some of our long-run articles, but the one that keeps cropping up the most is how do you get motivated to do a long run? It's [...]

The Mental Road to Recovery

By |

I’ve always maintained that the hardest aspect of running isn't the long, hot miles or the hard, tough races. Nope, the toughest part of running...is not running. And yet, one of the cruel realities of [...]

Are Sports Drinks Worth It This Summer?

By |

Sports drinks are everywhere. They have become so common that you can find a cooler full of sports drinks such as Gatorade, All Sport and Powerade at any gas station, convenience store or grocery store [...]

How To Recover Quickly from Long Runs

By |

If you’re training for either or both of the big winter races—the 3M Half Marathon (January 19) or the Austin Marathon (February 16)--you should already have several long runs under your legs. Regardless of how [...]

How to Stay Motivated This Long, Hot Summer

By |

Let's face it: Running through another hot Texas summer is not easy. But it can be done. Being highly motivated helps. Getting properly motivated to run (or race), is an emotional state that veteran and [...]