Ascension Seton Austin Marathon Archives

Tag Archive for: Ascension Seton Austin Marathon

Follow this Recovery Timeline After Your Long Training Run

Recover from your long training run faster with our advice

Your Ascension Seton Austin Marathon or Half Marathon training plan is certain to include long runs. They’re the core to building the endurance needed to achieve your goals. But just like any other run, you need to recover after your long training run and prepare for what’s next. Our timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Take our advice, adjust it to your schedule, and make sure you’re ready for whatever is next on your training plan. Having trouble getting up in the morning for your long run? These 6 tips are sure to jump-start your morning!

Rehydrate (within 5 minutes)

nuun display at Austin Marathon expo. nuun is the perfect drink for your long training run.

nuun has the electrolytes you need after your long training run! Credit – Deborah Cannon

You lose fluids during your run when you sweat. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like nuun!) when you’re done. Drinking this will begin the rehydration process and restore needed nutrients Pro tip: prepare a drink that’s specifically for after your run before you begin.

Stretch/foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite protein bar. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Barton Springs is a great place to cool off after your long training run.

Cool off in Barton Springs after your long training run.

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation.

Eat a meal (within 1-2 hours)

Now it’s time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. Pro tip: check out some of our favorite East Austin restaurants.

Nap (within 2+ hours)

Ahh, the ending to a perfect long run, the nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad ideat to stretch/foam roll one more time and drink some more electrolytes before your nap.

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this timeline will assist in your recovery after your long training run. This will help your body get ready for whatever is next on your training schedule!

6 Tips to Help You Wake Up Early for a Morning Run

in Blog post

Get out the door for your morning run with these 6 tips

The sun will soon rise and your alarm clock is going off. You’re training for the Ascension Seton Austin Marathon or Austin Half Marathon and your schedule calls for a morning run. But your bed is so comfortable and you were really enjoying sleep. Every runner battles themselves on some level every morning. Use one or all six of our tips to get out of bed and ready for your morning run!

Go to bed early

Hitting the sack early is a great way to wake up refreshed and ready for your morning run. It also helps get you in a daily rhythm. Wake up early, complete your run, have a great day, go to bed early, repeat. If you have trouble going to sleep try eating dinner earlier, watch your favorite show before you lay down, or read a book in bed. Once your body adjusts to your new schedule, going to bed early and getting up early gets easier.

Run with friends

Running with friends is a great way to ensure you get up for your morning run.

Running with friends is a great way to ensure you get out of bed for your morning run.

Accountability! Knowing that at least one person is waiting for you is great motivation to get up early for your morning run. This mental hack is beneficial because you won’t want to let your friend run alone. Plus, everyone knows running is better with friends. Who knows, your friend is probably using this same tip!

Create a playlist you love

Knowing you’ll jam during your morning run will help you get up. Set the playlist to coincide with the duration of your run or make a list and put it on shuffle. Singing along will help get you going and make the miles fly by. Need some song recommendations? Follow us on Twitter and check out our #WeLiketheSoundofThat campaign. We’re compiling the songs on this Spotify playlist!

Sleep in your running clothes

Runner ties shoes before going on a morning run.

Place your shoes and socks by the door so they’re ready to go for your morning run.

Simplify your morning routine and sleep in your running clothes. Take this a step further and put your running shoes and socks by the door. Pack everything you’ll need for the day if you don’t plan to come home after your run. Pro tip: make sure the clothes are clean and weren’t previously used on a run!

Put your alarm out of reach

Place your alarm somewhere so you have to actively get out of bed to turn it off. This tactic gets your body moving and reduces the chances that you hit the snooze button. Put it next to your toothbrush, in the kitchen, or in your running shoes. Just make sure the alarm is set and the volume is loud enough to hear in the bedroom. Pro tip: if you use your phone, set your favorite song to go off when it’s time to get up.

Simplify your run

Start small and work your way up. Longer runs can seem daunting at first, increasing the chances you stay in bed. If you’ve just started running, alternate running and walking. Eventually, you’ll eliminate walking. You can also start out by running 15 minutes and increase your time on subsequent runs. Plan your route and know it. This increases your safety and provides benchmarks so you know how much running remains.

Completing an early morning run gets your day started and knocks one more thing off your to-do list. Use one or all of our tips to jumpstart your morning. Is there a trick you use that we didn’t mention? Let us know on Facebook or Twitter!

Explore these 7 East Austin Highlights Near the Austin Marathon Course

in Blog post, Explore Austin

Explore some of our favorite East Austin highlights and learn about their rich history

There are numerous legendary, significant, and beautiful locations in East Austin. From Huston-Tillotson University, Austin’s first institution of higher learning, to the many green spaces, parks and trails, East Austin is brimming with places you should visit. We whittled down our favorite East Austin highlights to those that are in close proximity to the Ascension Seton Austin Marathon course. We’re proud that the course runs through historic East Austin once again. On Feb. 16th, runners from around the world have a chance to soak in all that East Austin has to offer. That’s something we enjoy on a daily basis. Check out our list of the seven East Austin locations you must visit!

Huston-Tillotson University

Huston-Tillotson University is Austin’s first institution of higher learning.

Established in 1875, Huston–Tillotson University was the first institution of higher learning in Austin. It is a private, historically black university. The university’s history resides with two schools, Tillotson College and Samuel Huston College, which merged in 1952. During Labor Day Weekend, the university plays host to Six Square’s The District Cultural Arts Festival. It’s an exciting celebration that honors the rich legacy and cultural contributions of Central Texas’ Black community and provides a gathering place for everyone to enjoy Austin’s unique black arts, music, history, and culture. Photo credit: Huston-Tillotson University Facebook page.

Yellow Jacket Stadium

Yellow Jacket Track is a stone’s throw from the Boggy Creek Trail. This track is a haven for the East Austin community and those doing speedwork during their Austin Marathon training. It was restored by L.C. Anderson High alum Thomas “Hollywood” Henderson The former Dallas Cowboys linebacker is heavily invested in the track, fundraising twice to improve the track, and East Austin.

Rosewood Neighborhood Park

Near Mile 19.5, Rosewood Neighborhood Park offers numerous amenities when you visit. This East Austin highlight offers plenty of open space for a picnic, a couple of baseball fields for a pick-up game, and a splash pad.

Six Square

The Peterson Brothers headlined the 2018 Austin Marathon’s finish line festival.

Six Square’s mission is to preserve and celebrate the cultural legacy of the African American community that once thrived in Central East Austin through cultural arts, education, economic development, and historic preservation. They have a gallery that highlights up-and-coming artists. Six Square provides historical tours, hosts The District Culture Arts Fest, and showcases Austin’s best musicians during Black Music Month with blues, R&B, hip-hop, and jazz showcases. The Peterson Brothers headlined the 2019 Blues Music Showcase. They also headlined the 2018 Austin Marathon finish line festival!

Boggy Creek Trail

Want a short recovery run while training for the Austin Marathon? Leave Rosewood Park, walk across the railroad tracks, and hop on the Boggy Creek Trail. This out-and-back trail is ideal for stretching your legs on Sunday after your Saturday long run.

George Washington Carver Complex

We’re fortunate to have the Carver Complex and its dedication to the past, present, and future in Austin.

Known as the “Drumbeat of the Black Community,” the Carver Complex is an institution that is dedicated to the collection, preservation, research, interpretation, and exhibition of historical and cultural materials reflecting all dimensions of experiences of persons of African descent living in Austin, Travis County, and in the United States. The 36,000-square foot facility is also a key source of information on the history and celebration of Juneteenth. Visit this East Austin highlight and explore the George Washington Carver Museum, Carver Branch Library, and Carver Genealogy Center. Photo credit: George Washington Carver Complex Facebook page.

Texas State Cemetery

Establishment of the Texas State Cemetery (909 Navasota St.) began in 1851. The 18-acre site is just three blocks from the final mile of the Austin Marathon course. The Texas State Cemetery is the final resting place of many influential individuals, including former governors, Senators, and people instrumental with Texas gaining its independence. It has a meditation area and features monuments honoring Texans who have served the United States of America. If you’re a history buff or want to pay your respects, the cemetery is open seven days a week from 8:00 a.m. – 5:00 p.m.

Was the above list of East Austin locations not enough? Visit these Google Maps of our favorite murals and other places we love around Austin!

Putting Her Mark on the World through Running

in My Running Story

Kayleigh is putting her mark on the world and improving her health through running

Sandy Williamson submitted My Running Story’s first entry. However, the story isn’t about her. It’s about Kayleigh, her daughter and the first runner with Down syndrome to cross the Austin Half Marathon finish line. Kayleigh’s health was trending in the wrong direction. She was faced with a difficult task, one she is still working towards today. Read how Kayleigh has greatly improved her health and is putting her mark on the world.

Kayleigh Williamson, the first runner with Down syndrome to cross the Austin Half Marathon finish line, is putting her mark on the world through running.

Kayleigh Williamson was surprised with her Austin Distance Challenge jacket at the 2019 Austin Half Marathon finish line.

The start of putting her mark on the world

Kayleigh began running shortly after she was diagnosed with ITP (Idiopathic Thrombocytopenic Purpura – low blood platelets) in 2008. Auto-immune disorders tend to affect individuals with Down syndrome. In 2012, she was diagnosed with hypothyroidism. That was in addition to developing sleep apnea due to her weight and becoming pre-diabetic. In 2014, her diagnoses changed from hypothyroidism to hyperthyroidism (Grave’s Disease).

In 2016, Kayleigh started training for the Austin Half Marathon (her first!) as part of the Austin Distance Challenge. However, along the way, her platelets dropped to a life-threatening level and she had to have her spleen removed. This affected her training due to her recovery. But nine months later, she stood at her first half marathon. That first race took her almost six and a half hours to complete, but she completed it. She did not earn her jacket for the Distance Challenge.

Running to succeed

Not earning her jacket did not deter her from signing up two more times for the Austin Distance Challenge. On her third attempt, she earned her jacket. During her attempts to complete the Distance Challenge, she steadily lost weight resulting in the elimination of her sleep apnea. I bet you didn’t know that 22 million Americans have sleep apnea, however surgery isn’t the only option. Often a special mouthpiece can help patients get back to a restful sleep. But also, Kayleigh’s sugar count was back in a normal range and her Grave’s Disease went into remission. She did not develop any new autoimmune diseases and was taken off all medications. In 2019, not only did she earn her jacket, Kayleigh lost a total of 60 pounds.

Kayleigh Williamson’s book, It’s Cool to Be Me.

Through running

Kayleigh completed her first out-of-state half marathon last April. She helped found Kayleigh’s Club, a nonprofit running group for runners with disabilities. Kayleigh was not raised to use Down syndrome as a reason for not trying something. She was raised to know that there are things she will be able to do just like everyone else (and we celebrate that). Just like everyone else, there will be things she won’t be able to do (and we celebrate that since that means it’s something for someone else to do and we want to cheer them on).

Running has empowered Kayleigh to the point of writing and publishing her first children’s book. It’s Cool To Be Me is about the experience of her first half marathon. Her first book signing will take place on Thursday, July 11th, in Austin, Texas, at Fleet Feet Austin. Kayleigh is an Athlete Ambassador for the National Down Syndrome Society. She has goals to influence other individuals with disabilities to start running and make healthy food choices.

My Running Story is a series of blog submissions from runners just like yourself. They submitted their inspirational running stories as part of a contest to win an entry of their choice to the 2020 Ascension Seton Austin Marathon. Their stories range from crossing their first finish line to drastic lifestyle change due to running. Everyone’s story is different and unique, impacting them in a specific way. While each story is specific to the author, everyone can resonate in some form or fashion because of the power of running. Submissions will be accepted through July 31, 2020.