Step by Step: How to Progress from the Statesman Cap10K to Conquering the Austin Marathon

in , , ,

Embarking on the journey from participating in a 10K to running a full marathon is a thrilling challenge that many runners dream of accomplishing. The transition from the Statesman Cap10K, Austin’s iconic 10-kilometer race held every April, to the grand stage of the Austin Marathon is not just a leap in distance but a testament to a runner’s dedication, resilience, and passion for the sport. Here’s a comprehensive guide to help you make this significant transition successfully.

Step 1: Celebrate Your 10K Achievement, Then Set Your Marathon Goal

Completing the Statesman Cap10K is a significant accomplishment that should be celebrated. Take a moment to appreciate the hard work that got you here. Then, with the confidence gained from your 10K finish, set your sights on the Austin Marathon. Setting a clear goal for the marathon is crucial, whether it’s to finish, set a personal best, or simply enjoy the journey.

Step 2: Build a Solid Base

Before ramping up your mileage, it’s essential to have a strong running base. This means being comfortable with running at least 10 miles per week consistently before starting a specific marathon training program. This base will prepare your body for the increased volume and intensity in the coming months.

Step 3: Choose the Right Marathon Training Plan

Select a training plan that fits your current fitness level, schedule, and marathon goals. There are various plans available, ranging from beginner to advanced. A typical marathon training plan lasts 12-20 weeks, gradually increasing your mileage while incorporating rest or cross-training days to prevent injury.

Step 4: Gradually Increase Your Mileage

The key to successful marathon training is to increase your weekly mileage gradually. A general rule of thumb is not to increase your total weekly distance by more than 10% from week to week. This slow buildup helps minimize the risk of injury and allows your body to adapt to the longer distances.

Step 5: Include Long Runs in Your Training

Long runs are a cornerstone of marathon training. They help improve your endurance, mental toughness, and physical readiness for the marathon distance. Start with a distance that feels manageable and gradually increase it, aiming to complete at least one 20-mile run before race day.

 

Step 6: Incorporate Speed Work and Hill Training

While building endurance is crucial, incorporating speed work and hill training can significantly improve your performance. Interval training, tempo runs, and hill repeats can increase your running efficiency and strength, preparing you for the varied terrain of the Austin Marathon.

Step 7: Focus on Recovery and Nutrition

As your training intensifies, recovery becomes increasingly important. Prioritize post-run recovery, including stretching, foam rolling, and hydration. Nutrition also plays a crucial role in your training. Focus on a balanced diet rich in carbohydrates, proteins, and fats to fuel your runs and aid in recovery.

 

 

Step 8: Participate in a Half Marathon

Participating in a half marathon, like the 3M Half Marathon in January, is an excellent benchmark for your marathon training. It gives you a taste of race-day atmosphere and logistics while allowing you to assess your training progress and adjust your plan as necessary.

Step 9: Taper and Trust Your Training

In the final weeks before the marathon, begin to taper your mileage to allow your body to recover and be at its strongest on race day. Trust in your training, rest adequately, and focus on maintaining a positive mindset.

 

 

Step 10: Embrace the Marathon Experience

On race day, remember to run your own race. Start at a comfortable pace, stay hydrated, and enjoy the experience. The Austin Marathon is not just about the distance but about the community, the cheering crowds, and the personal journey of growth and achievement.

Transitioning from the Statesman Cap10K to the Austin Marathon is a journey filled with challenges, milestones, and unforgettable experiences. With dedication, the right training, and a love for running, you’ll cross the marathon finish line with a sense of accomplishment that’s beyond compare. Welcome to the marathon community, and see you at the start line!

6 Signs You Need to Take a Day Off from Running

in ,

Take a day off from running if you exhibit one of these 6 signs

If you are a regular runner, you know how you can get stuck in a rut during training. Perhaps you skip your rest day thinking you can get ahead. You may train longer and eat healthier, but you are not getting any faster or stronger. Sounds like you’re overtraining. Rest days are vital and the key to preventing overtraining. By overtraining, your body doesn’t have the opportunity to recover. This results in getting stuck into the black hole called overtraining. Check for these 6 signs to see if you need to take a day off from running. 

6 signs you need a rest day

1. Tired

If you feel exhausted, sore, or fatigued even after getting 7-8 hours of sleep, take a rest for a day or two. This will aid in your body’s recovery process and give your muscles a chance to heal. In addition to a rest day, follow these tips that’ll help you balance life and training better.

2. Not sleeping

You need a rest day if you still feel fatigued after 7-8 hours of sleep.

If you are having trouble sleeping, it is a sign that your nervous system is working overtime. Lack of proper sleep results in poor performance. It could also inhibit the conversion of carbs to glycogen. Avoid scrolling on your phone before bed. Establish and follow a bedtime routine to signify to your body it’s time to sleep.

3. Dehydrated

If you feel super thirsty constantly or the color of your urine is dark yellow, it is a sure sign of dehydration. Exhausted adrenal glands start releasing cortisol, also called the stress hormone, resulting in an increased demand for water. Without proper hydration, the body reaches catabolic state, a condition that can include extreme fatigue, joint and muscle pain, and sleeplessness.

4. Sluggish during run

Every runner experiences a bad workout every now and then. If you feel weak and slow during several workouts, it is a red flag. Your body may not be getting time to recover making you feel fatigued and tired.

5. Mental burnout

Mental exhaustion is a major symptom of overtraining. Though it is normal to feel like not working out every once in a while, if this becomes regular it may indicate a deep physical and mental burnout. Your body is so worn out that your desire to run may not be as high as it normally is. Running can reduce your stress, but it can also increase anxiety if you don’t take a rest day.

You need a rest day if you experience burnout from overtraining.

6. Abnormal heart rate

An elevated or reduced heart rate is also an indication of exercise-related stress. If your body isn’t responding how it normally does then you need to take a day or two off from running. If it persists you need to visit your doctor. Pro tip: become a more efficient runner with this advice on how to breathe properly.

Rest is extremely beneficial

Remember, rest and recovery are great for your body. They provide the opportunity for you to make mental and physical repairs. Take your rest days and make sure you’re sleeping well. Pair that with proper nutrition and hydration and you’ll breeze through your training. Remember, if you experience these red flags your body is telling you to take a day off from running.

The 2025 Ascension Seton Austin Marathon Shines a Spotlight on Service Industry Professionals

in , ,

Registration initiative aims to support the community from service line to finish line

The Ascension Seton Austin Marathon, Half Marathon, & 5K, announces 2025 to be the Year of Service Industry Appreciation. This initiative shines a spotlight on the city’s food and beverage workers, acknowledging their vital role in crafting Austin’s rich culinary landscape and vibrant culture. The 2025 event is set to take place on President’s Day Weekend, February 14-16 in downtown Austin, Texas.

In a gesture of gratitude and recognition, the Austin Marathon is offering a special 50% discount on registration fees for the food and beverage industry employees, encouraging them to step from the service line to the start line. They can select from the three distances of 26.2 miles, 13.1 miles and 5k. This initiative follows the tradition of celebrating various community pillars, such as teachers, nurses, and public servants in previous years, highlighting the marathon’s commitment to inclusivity and community support.

Philip Speer, Culinary Director/Operating Partner at Assembly Hospitality and Founder of Comedor Run Club, a space for those in the restaurant business to connect over health habits, expressed his enthusiasm for the initiative: “The Austin Marathon’s commitment to the food and beverage professional this year is a remarkable acknowledgment of our hardworking community. It’s an opportunity for those of us dedicated to providing hospitality to others to unite, celebrate, and challenge ourselves in a different arena. We are thrilled to lace up and hit the pavement, showcasing the strength and spirit of Austin’s hospitality professionals.”

“This year, we’re proud to dedicate the race to those who serve our community day in and day out,” explains Tina Teich, Marketing Manager of High Five Events. “ It’s an opportunity for us to give back, offering a moment in the spotlight to these hardworking professionals.”

Registration is now open with application processing starting March 1st. Eligible participants are encouraged to register early, as discounts are subject to availability and will be processed on a rolling basis. To qualify, employees must provide proof of current employment at qualifying establishments within Travis County. Accepted applicants will receive a discount code via email for online registration at YourAustinMarathon.com.  More information on the application process can be found here.

 

About the Ascension Seton Austin Marathon®: Since its inception in 1992, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 50 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.

About High Five Events: High Five Events is the parent company of the Austin Marathon, Half Marathon & 5k, 3M Half Marathon, CapTex Triathlon and Kerrville Triathlon Festival. With over 150 years of combined experience, the High Five Events team specializes in organizing large-scale events across diverse venues, solidifying their presence on the Inc. 5000 List of Fastest Growing Companies in 2019 and 2020.

Ascension Seton Austin Marathon Sponsor and Global Leader in Active Recovery, OOFOS, Gifts Medical Staff with 500 Pairs of Footwear

in , ,

The Recovery Footwear Brand Backs Up Feel Good Mission with Charitable Giving

 As part of the larger partnership between OOFOS and the Ascension Seton Austin Marathon, Half Marathon, and 5k, OOFOS is gifting 500 pairs of shoes to the medical staff of Ascension Seton Medical Center Austin, including the Event Medicine Team and ED teams activated and on standby for the race day. Ascension Seton Medical Center Austin has a large team of runners participating in the race, and the OOFOS donation highlights the brand’s dedication to supporting the teams as both marathon athletes and hardworking medical professionals.

While the marathon is set for February 18, 2024, the footwear donation will extend beyond race day as a crucial part of active recovery and support for long hospital workdays, additional event medical staffing and even future marathon training for Ascension Seton’s internal team. OOFOS has a history of supporting nurses and medical professionals, from donating more than 3,000 pairs during the height of the COVID pandemic, providing $120k worth of footwear to all nurses at the Dana-Farber Cancer Institute in Boston in 2022, to providing year-round, exclusive discounts on OOFOS.com.

“OOFOS’ mission is to make you feel better. And we can do that by showing our appreciation for those who take care of us and make us feel better every day,” said Darren Brown, Head of Marketing at OOFOS. “We understand how demanding the medical profession can be and we are happy to support the Ascension Seton medical teams throughout long shifts or during Active Recovery on their off days.”

OOFOS, the global leader in Active Recovery footwear, recently signed on as the Official Recovery Footwear Sponsor and Presenting Sponsor of the FloTrack Live Broadcast for the Austin Marathon weekend. OOFOS will be on-site throughout the weekend to celebrate the event with surprises and

one-of-a-kind activations at the Official Shakeout Run and Health & Fitness Expo leading up to the event, as well as bringing the party to the OOFOS Finish Line Festival – Recovery Starts Here. The Festival will include an interactive installation where participants can revel in their success and “feel the OO” after crushing the marathon, half marathon, or 5k. The goal of the sponsorship is to not only share the active recovery benefits of OOFOS with runners and visitors alike, but to honor the Ascension Seton team’s hard work every day and celebrate with their marathon team over the race weekend.

“Ascension Seton is extremely appreciative of the generosity by OOFOS to provide 500 pairs of recovery shoes to our Ascension Seton medical teams. I am immensely proud of the work they do day in and day out 24/365 to ensure the highest level of care for our patients in their most vulnerable moments,” says Adam N. Bauman, MS, RPh, Vice President of Orthopedics, Sports and Rehabilitation Services at Ascension Texas.

The unparalleled benefits of OOFOS are ideal for both athletes and medical staff constantly on their feet each day. OOFOS recovery footwear features proprietary OOfoam ™ technology, proven to absorb 37% more impact than traditional foam and combined with a patented footbed design, cradle the heel and arches for the optimal combination of soft and stable support. The full line of OOFOS has received the APMA (American Podiatric Medical Association) Seal of Acceptance and delivers the greatest amount of breadth in the category, allowing anyone, of any occupation or active lifestyle to benefit from having Active Recovery as part of their everyday health, wellness and performance routine.

 

About the Ascension Seton Austin Marathon®: The Austin Marathon, Half Marathon and 5k will celebrate its 33rd year running in Austin, Texas on Feb. 18, 2024. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. With start and finish locations just a few blocks apart, and within walking distance of many downtown hotels and restaurants, the Austin Marathon is the perfect running weekend destination. The event is owned and produced by High Five Events, one of the largest privately owned event production companies in the United States.

About OOFOS®: OOFOS is the global leader in recovery footwear, founded by a team of industry veterans looking to help runners and fitness enthusiasts recover better from their workouts. Made with revolutionary OOfoam™ technology, OOFOS are designed to absorb 37% more impact than traditional footwear. They reduce stress on joints to keep anyone, of any activity level, feeling their best. From professional athletes to casual walkers, OOFOS footwear will make your hard-working feet and body feel better – all you have to do is feel the OO. For more information, go to www.oofos.com.

About Ascension Seton: In Texas, Ascension operates Ascension Providence in Waco and Ascension Seton, which includes Dell Children’s Medical Center, the region’s only comprehensive children’s hospital and pediatric Level I trauma center, and Dell Seton Medical Center at The University of Texas, the region’s only Level I trauma center for adults. Ascension Seton partners with Dell Medical School at The University of Texas at Austin and shares a common vision of transforming healthcare through a focus on quality and value. Serving Texas for more than 120 years, Ascension is a faith-based healthcare organization committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. Ascension is one of the leading non-profit and Catholic health systems in the U.S., operating 2,600 sites of care – including 139 hospitals and more than 40 senior living facilities – in 19 states and the District of Columbia. Visit www.ascension.org and www.dellchildrens.net.