4 Taper Tips: Focus on Controlling What You Can Control

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Get to the start line ready to roll with these taper tips

The Taper. If you’re unfamiliar, tapering refers to the reduction in volume and intensity of your workouts leading to race day. You’ve been running for months, increasing your mileage, getting better and better. Your body is in training mode and it can be difficult to turn that off. Follow these taper tips to effectively utilize the extra time you now have. Continue to follow your training plan, implement these taper tips, and get to the Ascension Seton Austin Marathon or Austin Half Marathon start line ready to run your best! 

Take care of yourself

This is vital and something you should’ve been doing since you began training! However, it becomes even more important leading up to Feb. 16th. Your training has introduced more miles than normal, early wake-up calls, and a reduction in time for yourself. Tapering your miles means you’ll have more time for self-care. Spend an extra 30-60 minutes a day foam rolling and stretching. Schedule a massage. Make sure you’re getting plenty of sleep.

Dial-in your nutrition/hydration

Keep an eye on your calorie intake! You burned more calories during training than you will when you taper. Adjust accordingly so the pounds you shed during training stay off! Focus on a balanced diet of moderate carbs, quality protein, and healthy fats. Start hydrating NOW. You should drink 8-10 glasses of water a day. Continue including electrolytes like you’ve done during training. Carry a tube of Nuun with you, pop a tablet into your reusable bottle, and make your water count! Make sure you try the on-course fuel, GU Energy Labs.

No new workouts

Just like nothing new on race day, no new workouts when tapering. This includes everything from a pick-up basketball game to lifting heavy weights at the gym. You don’t want to run the risk of spraining your ankle or pulling a muscle. Stick with what’s comfortable. If that’s running or cross-training (swimming, cycling, etc.), focus on less-intense and lower-volume workouts. 

Sidetrack yourself

An increase in your mileage could mean you’re behind on your favorite show. Maybe you haven’t read those new books you got for Christmas. Now’s the time to distract yourself from the fact that you aren’t running as much as you have been. Spend a couple of hours binging your favorite show. Grab that new book and read at your favorite park. If you find yourself getting antsy because you’re not moving, try to foam roll or stretch while watching your favorite show. Or try reading your book while riding a stationary bike.

Follow these taper tips so the taper doesn’t frustrate you or stress you out. The sudden addition of extra time and the feeling that you should be running can be confusing. Follow these taper tips and focus on controlling what you can control. What do you do to get to the start line ready to roll when you taper? Let us know on Facebook or Twitter.

Ascension Seton Austin Marathon and Shokz Strike Harmonic Deal

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The headphone company brings music to runners’ ears

The Ascension Seton Austin Marathon, Half Marathon and 5k is excited to announce its partnership with Shokz. The sports headphone company will have a presence at the Austin Marathon Health & Fitness Expo and at the Finish Line Festival.  In addition the company is providing Shokz headphones for each of the top 3 female and male winners for the Austin Full Marathon, Half Marathon and 5K and two Shokz headphones as giveaways at official community events.   The Austin Marathon, Half Marathon and 5k, owned and produced by High Five Events, takes place on February 19, 2023 in downtown Austin, Texas.

Shokz comment on the partnership is simple:  “Austin Marathon is fantastic and Shokz is excited to be a part of this fun event in 2023!

Shokz is pushing the limits of traditional audio by making bone conduction technology accessible to everyone, allowing for both high-quality sound and situational awareness.  Shokz open-ear bone conduction sports headphones help runners stay aware of their surroundings while listening to music and focusing on their performance.

“We’re excited to have Shokz as a partner this year.  Their headphones are perfect for runners training for the marathon, half marathon or 5k,” said Jack Murray, co-owner of High Five Events.  “Listening to music while running is important to a lot of runners.  But being able to hear your surroundings while on the roads is a key factor in what makes these headphones special.”

Anyone interested in seeing the Shokz lineup can do so at the Ascension Seton Austin Marathon Health and Fitness expo at Palmer Events Center in Austin on February 17 from 1 PM to 7 PM and on Saturday, February 18 from 10 AM to 5 PM.  The expo is free and open to the public.  Online registration for the marathon, half marathon and 5k is currently available but the 26.2 mile and 5k distances are expected to sell out.

About Shokz: Shokz – Be Open, Redefine Your Listening

As a world-known sports headphone brand that focuses on the innovation of bone conduction technology, Shokz is dedicated to providing an extraordinary music experience to users with an open ear design. Shokz open-ear bone conduction sports headphones help runners stay aware of their surroundings while listening to music and focusing on their performance.  Website link: https://shokz.com/

Alkaline Water For Runners

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Alkaline Water for Runners

If you’re a runner, you know how important it is to stay hydrated.  Evamor natural alkaline artesian water is the perfect choice for runners looking for great-tasting water, with naturally occurring high ph.  Let’s take a closer look at why Evamor is the preferred choice for runners everywhere.

What Is Alkaline Water?

Alkaline water is a type of drinking water that has a higher pH level than regular tap water. It is purported to have various health benefits, including neutralizing the acids in your body, hydrating more efficiently, and aiding in detoxification. Studies have shown that alkaline water can help regulate the body’s acid-base balance, promoting overall well-being and helping with chronic illnesses. Alkaline water may also provide better hydration than regular water due to its higher pH level.

Why try Alkaline water?

Alkaline water is ideal for runners and other athletes because it helps maintain an optimal level of hydration, as well as providing additional benefits. The alkaline nature of the water neutralizes the acids in the body, reducing inflammation and fatigue. Additionally, some studies suggest that alkaline water can help with muscle recovery, boosting performance during exercise. Consuming alkaline water before or after a workout can also reduce cramping and dehydration, improving overall performance. With all its benefits, alkaline water is an excellent way to stay healthy and reach peak performance while running or working out.

The Source Matters

Unlike spring or municipal waters, Evamor natural alkaline artesian water is naturally protected against the surface and environmental pollutants. It begins as rain and snow and travels underground, naturally filtered through layers of rock, eventually flowing into a unique aquifer. This pure source helps maintain its naturally high pH range of 8.8 to 9.1.

Naturally High pH

Smooth tasting Evamor water is Mother Nature’s masterpiece, with no need for artificial alkaline substances or other additives. Evamor’s naturally occurring high pH ranges from 8.8 to 9.1, and because alkalinity increases exponentially, this means that Evamor is up to 210 times more alkaline than water with a pH of 7.0 and 80 times more alkaline than water with a pH of 8.0. With its higher pH levels, Evamor provides runners with improved rehydration by helping their bodies absorb more nutrients than regular water can provide.

Family Owned

Evamor is a 5th generation, family owned company that takes great care to capture evamor water directly from one simple, all-natural source. Their state-of-the-art facility sits directly above a rare, naturally alkaline artesian aquifer, and our sealed system captures the water as it flows upward, placing it directly into high-grade, PET1 (BPA-free) bottles.

Hydration is essential when running long distances or participating in endurance events like half marathons. With its naturally high pH level, Evamor alkaline artesian water is the ideal way for runners to rehydrate. All participants will receive Evamor at the 3M Half finish line this year so be sure to stop by the Evamor booth at the expo and learn more about why Evamor is quickly becoming the go-to choice for athletes everywhere.

Buy Evamor online or find it in a store near you.

Final Call for 2023 Ascension Seton Austin Marathon Elite Field

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$20,000 prize purse includes Austin Marathon, Austin Half Marathon

High Five Events, one of the largest privately owned event production companies in the United States, is accepting applications from elite runners for the 2023 Ascension Seton Austin Marathon presented by Under Armour’s Elite Athlete Field.  Returning for its sixth year, the Elite Athlete Field creates a competitive field of elite male and female runners while discovering emerging talent, pushing the entire talent pool to reach Olympic standards. FloTrack’s live coverage highlights the competition amongst the elites, following runners throughout the event and showcasing their accomplishments throughout the broadcast. The 31st annual Austin Marathon, owned and produced by High Five Events, takes place February 19, 2023.

Runner breaking finish-line tape at Austin Marathon

Runners accepted to the 2023 Austin Marathon/Half Marathon Elite Athlete Field will compete for a $20,000 prize purse. The Austin Marathon prize purse will total $15,000 and award the top five male and female finishers. The Austin Half Marathon purse will total $5,000 and award the top three male and female finishers. 

“Since reintroducing the program in 2017, we’ve seen the competition grow and overall times get faster,” said Jack Murray, co-owner of High Five Events.  “Several racers have hit Olympic Marathon Trials times which is exciting to see happen on Austin’s streets.”

Athletes accepted into the Elite Athlete Field must meet the program’s standards. Those that meet standards will receive a comped entry into The Austin Marathon or Half Marathon and a comped entry into the 3M Half Marathon. In addition to prize money, there is travel assistance, and bonus money available based on times achieved in the past three years and on race day.

To be eligible for prize money and reimbursement, athletes must be accepted into the Elite Athlete Field and start the race. All athletes are subject to random drug testing pre- and post-race. Read more about program details, including eligibility standards, here.  Interested athletes and coaches with questions can contact elites@youraustinmarathon.com.  Deadline for submissions is January 15, 2023.