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4 Taper Tips: Focus on Controlling What You Can Control

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.

Best Brunch In Austin

Don’t let the Austin Marathon festivities leave you hangry. We’ve got your brunch grub needs covered! Whether you’re craving tacos or pancakes, there’s something delicious nearby to fill up and refuel with carbohydrates and protein. So don’t delay – treat yourself to a chill brunch sesh at one of Austin’s fab restaurants today!

Our staff has rounded up some delicious eats for you marathoners that will fill those empty stomachs in no time – so grab yourself a plate (or three) as part of your weekend adventures.

Cafe No Se

1603 S Congress Ave
Austin, TX 78704

The Cowboy Breakfast is a spectacular and hearty spin on a full English breakfast (the cilantro butter, YUM). For a sweeter tooth, you can’t go wrong with their gluten-free pancakes, either. 

 

 

Comedor

Comedor | Austin, TX

501 Colorado
Austin, TX 78701

The sleek downtown restaurant lead by chef and runner Philip Speer and rolls out its brunch menu Sunday from 11 a.m. to 3 p.m. You might even see Philip on course with @comedorrunclub.

The menu includes a Masa Madre Waffle with fig jam, brown butter, and fresh figs; a huitlacoche omelet; carnitas tacos; carne asada and eggs, and more.

 

 

Perlas

Find Parking Near Perla's in Austin, TX

Perla’s 1400 S Congress Ave, Austin, TX 78704

The menu is a little fancy with dishes like barbecue shrimp with grits and poached eggs, French toast, and a lobster omelet. The restaurant is open for indoor and outdoor dine-in services. Brunch hours are from 10:30 a.m. to 3 p.m. Saturday and Sunday.

 

 

 

Tamale House East

1707 E 6th St

Austin, TX 78702

Simple yet delicious, this old Austin staple brings the heavy hitting for brunch. Pick from your favorite breakfast taco or from plates like chilaquiles.

 

 

 

 

 

Cisco’s

1511 E 6th St.
Austin, TX 78702

The migas plate at Cisco’s is a fantastic go-to. No frills, quick, inexpensive, and absolutely delicious. Cisco’s has been a staple of East Austin for over 6 decades. In fact, it has been said that many of the deals made in Texas government occurred in the back room of Cisco’s over coffee, biscuits, migas, and huevos rancheros.

 

 

True Food

222 West Ave
Suite HR100
Austin, TX 78701

Delicious, fresh, clean food that will make you feel as good as it tastes! The gluten-free banana pancakes are pretty mind-blowing. True Food aims to deliver healthy, clean, locally sourced food, and honestly, they deliver!

 

 

Phoebe’s Diner

533 W Oltorf St. Austin, TX 78704
408 W 11th St. Austin, TX 78701

The fluffy buttermilk biscuits in Phoebe’s Benedict will draw you in but it’s the killer hashbrown casserole that will keep you coming back to Phoebe’s. Also recommended: their cornbread muffins. Delish!

 

 

 

Manana

1603 S Congress Ave
Austin, TX 78704

Located at the gorgeous South Congress Hotel, Mañana has incredible coffee drinks to give you that extra pep you’re looking for. The Chocolate Fronks Milk Latte or the Nitro Cold Brew is the way to go. Why not also treat yourself to a vegan banana snickerdoodle while you’re at it. 

 

 

 

Snooze 

1700 South LamarAustin, TX 78704
1109 East 5th StAustin, TX 78702
3800 North LamarAustin, TX 78756

Treat yourself to their signature pancake flight: Pineapple Upside Down, Blueberry Danish & Sweet Potato pancakes. Better yet, choose your own flavors! You can’t go wrong with pancakes at Snooze. 

 

 

More Honorable Mentions

Taco Deli

Suerte

Vera Cruz Tacos

Matties

Bird Bird Biscuit

Juan in a Million

Peached Tortilla

 

 

 

How to Fuel Your Training During the Holidays

How to Fuel Your Training During the Holidays

The holidays are upon us, and along with that comes holiday treats, cookie swaps, family dinners, late-night snacks at parties, and more.

If you’re worried about how to include seasonal treats and fuel your training, never fear! Enjoying holiday treats will not automatically lead to poor results in training and performance, and there is a way to approach those holiday traditions that will enable you to maintain a healthy mindset and establish sustainable habits this holiday season. Use the following guidelines to support your training and promote recovery while enjoying traditional holiday favorites.

  • Continue to eat consistent, balanced meals and snacks with carbohydrates, protein, fat, and colorful fruit and vegetables throughout the day. “Saving up” for a holiday feast and skipping meals can set you up for unintentional overeating without satisfying your hunger. Additionally, skipping meals can lead to you missing out on the key nutrient timing opportunities around workouts that are needed for optimal performance and recovery.

  • Include your favorite holiday treats in your fueling plan. It’s much healthier for your mind and body if you include the foods that you enjoy in your fueling plan instead of trying to avoid them altogether or stressing over them.

  • At holiday gatherings, build a performance plate for runners. Fill half of your plate with colorful fruit or vegetables, one fourth of your plate with your favorite source of protein, and use the remainder of your plate for your favorite side dishes, snack type foods, or desserts.

  • If you are asked to bring an entree or side dish to a party, volunteer to bring one that is fruit or vegetable-based so you will have that as an option.

  • Savor your favorite treats. Don’t settle for a “healthy” version if it’s not what you really want to eat. If you look forward to Aunt Susie’s pumpkin pie every year, have a slice topped with whipped cream and enjoy it!

  • Drink alcohol in moderation. Drinking alcohol in excess can cause dehydration, interfere with sleep, and impair protein synthesis and muscle recovery. Additionally, having an alcoholic drink or two immediately after a workout could possibly prevent you from eating or drinking the nutrients your body will need for optimal muscle recovery. Have a recovery snack or meal prior to imbibing in alcohol, and know your personal limits.

  • If you do overindulge at a holiday gathering, don’t stress over it, and don’t feel as though you need to restrict food or exercise harder the following day to overcompensate. Give yourself some grace, proceed with your workouts as planned, and continue to have consistent, balanced meals with plenty of fluid.

Above all, remember that allowing yourself to enjoy good food with friends and family is an important part of a sustainable fueling plan. Food is more than fuel; it’s also memories, emotions, traditions, and social connections. A few days of holiday eating won’t derail your training, but stressing over every bite may have an effect on your mental and emotional health and may prevent you from fueling adequately in the future. Train hard, recover harder, eat foods that support your training and emotional/mental health, and don’t forget to have fun!

Written by: Maria Rowe, RDN, LDN, CPT

maria@mariarowenutrition.com

Instagram: @mariarowenutrition

mariarowenutrition.com

Maria is a registered dietitian, personal trainer, and competitive masters runner. She helps athletes of all ages and abilities develop sustainable nutrition habits for athletic performance and life. She will be competing in the elite field of the 2023 3M Half Marathon and Ascension Seton Austin Marathon.

Places to Train in Austin

Austin will spoil you with a slew of running options offering excellent opportunities for fitness enthusiasts, runners, and marathoners to explore their skills. This article will walk you through some of those fascinating terrains.

Four excellent running places in Austin

There are plenty of them. But we have zeroed in on a handful that are known to provide a vivid running experience.

1. Lady Bird Lake Trail

Austin has something to offer to every runner from pro down to a rookie. So if you are a newbie, you have the 3.2-mile loop between the South First Bridge and the Mopac Bridge to explore. Marked by two water stops, this loop is short and easy to navigate. However, this area also boasts of longer trails that are seven miles and 10 miles respectively which are meant for the more experienced runners.

2. McKinney Falls State Park

Located well within the city limits, this is one of the best places to train in Austin. This park has breathtaking scenery and waterfalls, and is home to two prominent running trails. These winding trails not only stretch for miles, but they also have elevations that rise to more than several hundred feet. This area is perfect for those of you who are contemplating participating in the Austin Marathon. But also, if running is your passion or a stress buster, this place is a must-visit.

3. Barton Creek Greenbelt

Located in the heart of the city, this place is inundated by miles of trees, along with various waterfalls, and limestone cliffs. Starting from Zilker Park, this trail provides a good opportunity for runners to test their skills. From navigating around uneven terrain to conquering the Hill of Life at the end of the trail.  The trail is known as the seventh-best running trail in Austin.

4. Travis Heights

Some neighborhoods are also great places for training in Austin, like Travis Heights. It is easier to run in neighborhoods as you can continue doing it regularly without any limit. Travis Heights is a quiet residential neighborhood dotted with hills that offer peace, and the freedom to explore your running prowess to the fullest.

Conclusion

With a wide variety of running trails, Austin is truly a runner’s paradise. A place where you can realize your marathon dreams, amp up your fitness regimen, or simply feel the magic of tearing through the force of the wind for the fun of it.