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This is second year for CG to be Official Community Fitness Partner

High Five Events names Camp Gladiator (CG) as the Official Community Fitness Partner of the 2020 3M Half Marathon presented by Under Armour. The agreement marks the second year in a row for CG’s involvement. CG and their trainers will be actively involved during race weekend. CG trainers will warm up participants on race morning. They will also cheer on racers at multiple Official Cheer Stations along the course. The 26th annual 3M Half Marathon will take place on January 19, 2020.

“This great Austin event encourages runners to be active and get outside,” said Ally Davidson, founder and co-CEO of Camp Gladiator. “We’re excited to continue our partnership with 3M Half Marathon and cheer on participants as they push themselves to perform their best.”

Trainers will warm up and cheer for all participants

CG is an outdoor group fitness company whose mission is to positively impact the physical fitness and ultimately the lives of as many people as possible. CG strives to be everywhere there are people. They actively partner and engage at the community level to support, encourage, and facilitate people of all athletic backgrounds in their long-term health and fitness pursuits.

“Last year, CG trainers brought tons of energy during the pre-race warm-up and at their Official Cheer Stations,” said Jack Murray, co-owner High Five Events. “Participants chasing their goals and 13.1-mile PR will love the energy boost CG trainers provide on race day.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 26th year running in 2020. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Registration is currently open.

Following GU’s nutrition planner can help you perform your best

You train for months to chase your 13.1-mile PR at 3M Half Marathon. All of your hard work leads up to Sunday, January 19th. GU Energy Labs, the Official Energy Gel and Chew of 3M Half Marathon, is here to help you perform your best! Their products are scientifically proven to give you the energy you need. Their on-course Nutrition Station will be near Mile 6.5. GU will provide the following ROCTANE Energy Gels, Cherry Lime (35 mg of caffeine), Chocolate Coconut (35 mg of caffeine), and Lemonade (no caffeine) on course. GU Blueberry Pomegranate Energy Chews (no caffeine) will also be available. Read their tips below, download their Nutrition Planner, and prepare to perform your best!

Advice from the experts at GU

Image of GU Energy Labs' half marathon nutrition plan. GU is the Official Energy Gel and Chew of the 3M Half Marathon. Click on this image to download the nutrition plan that can help you perform your best on race day.Here are some tips for making sure you’re giving your body what it needs so you perform your best on race day. Planning what to eat during a race can be overwhelming. With so many variables, it’s hard to determine what the “right” answer is for you. When deciding what to eat and drink, we think it’s helpful to break it down by looking at the nutrients your body needs.

A successful nutrition plan takes into account the amount of calories your system can handle in an hour. It should also factor in your body’s need for electrolytes, amino acids, water, and protein. When thinking about your nutritional need for a race or training session, it’s important to remember that everyone is different. Every day is different. For example, body size, air temperature, activity type, intensity, and personal preference will affect your nutritional needs.

That’s why we recommend mixing and matching products to find out what works for you. For example, if you prefer to drink your calories, you can bottle up your fuel using ROCTANE Energy Drink. We developed a half marathon Nutrition Planner to help you dial in your plan for race day. We all know things can change on race day, but it helps to start with a plan! Download the Nutrition Planner and follow the steps below.

Here’s how to use our Nutrition Planner

  1. Pick your goal finishing time and find out what your average pace will be
  2. Use the table to determine your total nutritional need for the event
  3. Mix and match your favorite products and flavors, then calculate your totals
  4. Make sure your plan meets your body’s demand for each nutritional element

GU is 3M Half Marathon’s Official Energy Gel and Chew

High Five Events names GU Energy Labs (GU) as the Official Energy Gel and Chew of the 2020 3M Half Marathon presented by Under Armour. GU will support participants at the on-course Nutrition Station that will be stocked with gels and chews. 3M Half Marathon has also taken GU’s TerraCycle pledge. The goal is to upcycle all sports nutrition wrappers and divert them from the landfill. The 26th annual 3M Half Marathon, produced by High Five Events, will take place on January 19, 2020.

“GU Energy Labs is thrilled to fuel 3M Half Marathon participants with ROCTANE Energy Gels and Energy Chews at the on-course Nutrition Station,” said Bridgette Travis, Experiential Marketing Manager at GU. “Since the 3M Half Marathon is one of the fastest 13.1-mile courses in the country, we are stocking aid stations with ROCTANE Energy Gels. ROCTANE Energy gels are packed with up to three times as much sodium and three times as many branched-chain amino acids compared to our original Energy Gels so runners can push themselves harder and further on race day.”

Taking the GU TerraCycle pledge

On race day, GU will provide the following ROCTANE Energy Gels, Cherry Lime (35 mg of caffeine), Chocolate Coconut (35 mg of caffeine), and Lemonade (no caffeine) on course. GU Blueberry Pomegranate Energy Chews (no caffeine) will also be available. In addition to other green initiatives, 3M Half Marathon has taken the GU TerraCycle pledge. TerraCycle-labeled bins will be available throughout race weekend. The goal is to divert as many sports nutrition wrappers from the landfill as possible. This free recycling program is in addition to other green efforts. Race weekend efforts include recycling, donating additional food and water, and donating discarded clothing to local nonprofits.

“Our two-year partnership with GU goes beyond Energy Gels and Chews,” said Jack Murray, co-owner High Five Events. “We’re adding another green initiative to race weekend and our extended agreement allows us to impact the Austin running community year-round.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 26th year running in 2020. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Registration is currently open.

3M Half Marathon welcomes the return of Ascension Seton as Official Medical Provider

High Five Events announces Ascension Seton will return as the Official Medical Provider for the 2020 3M Half Marathon presented by Under Armour. Ascension Seton and their experienced team will have an on-course presence throughout the race route. They will also have a medical tent at the finish line. The 3M Half Marathon will take place on Jan. 19, 2020.

“Ascension Seton is excited to be a partner with the High Five Events team and the Official Medical Provider for the 3M Half Marathon for the second year in a row,” said Adam Bauman, vice president of orthopedics and sports performance at Ascension Seton. “We are proud to support and care for the vibrant running community in the city of Austin and beyond.”

As the Official Medical Provider, Ascension Seton doctors and nurses will staff the finish line medical tent and work with Travis County EMS on course. They will also have a presence at the two-day expo. Ascension is one of the leading nonprofit and Catholic health systems in the U.S.

“We take participant safety seriously and are glad to have Ascension Seton back as our Official Medical Provider,” said Dan Carroll, co-owner of High Five Events. “We know that the thousands of 3M Half Marathon participants and volunteers will be in good hands with their doctors and nurses should they be needed.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 26th year running in 2020. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.

Get to know your 2020 pacing group

You’re registered. You’re training. You have a goal time in mind. This is your first half marathon. You want to PR. You want to beat last year’s time. Whatever your race day goals, the Twenty-Six Two Marathon Club pacing group will guide you. Meet your 2020 3M Half Marathon pace team, learn where to find them on race day, and read a few dos and don’ts of running with your 2020 pacing group.

Find your 2020 pacing group:

Look for the Twenty-Six Two pacing group in the starting corrals holding pace signs. Those signs correspond to the paces designated by signs in the corrals. There will be two pacers per each pace group (finish times of 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, 2:30). The pacers will also wear matching Under Armour running outfits that say “PACER” or otherwise designated them as official 3M Half Marathon pacers.

1:30

(6:52 min./mile)

Matt Fletcher John Golden

1:35

(7:15 min./mile)

Joe Terracina Leland Mangrum

1:40

(7:37 min./mile)

Jonathan Garner Jose Reyes

1:45

(8:00 min./mile)

Charlie Werth Talaya Frazier

1:50

(8:23 min./mile)

 

Karim Elmarabet Eliot Franklin

1:55

(8:46 min./mile)

Jennifer Goetz Laura Hitt

2:00

(9:09 min.mile)

Eric Johnson Sam Gammage

2:05

(9:32 min./mile)

Steve Pina Summer Smith

2:10

(9:55 min./mile)

Claire McGuiness Kelvin Lam

2:15

(10:17 min./mile)

Rocio Villalobos Jillian Baaklini

2:20

(10:40 min./mile)

Ted Kvapil Son Ha

2:25

(11:03 min./mile)

Jessica Mangrum Kelly Peck

2:30

(11:26 min.mile)

Devangi Parikh Juanita Bowling

Race day dos: 

  • DO ask questions before the start about your pacing group’s race plan. Most will run slightly slower at first, and then pick up speed in the middle miles of the race. However, each pace group is slightly different, so make sure to ask any questions before the race begins.
  • DO drink at water stations along the way if you normally take water or sports drink during the race. The pacing group will slow down slightly to allow runners to catch up after water stops.
  • DO ask questions or introduce yourself during the race if you are inclined. The pacers are all accustomed to racing at paces faster than what they are pacing, so they should be able to answer your questions.

    pace team

    Summer (4256) and Steve (4530) will lead the 2:05 group for 2020. Claire (5241) will lead the 2:10 group for 2020.

  • DO ask what your splits should be at each mile marker, and compare the pacers’ times with your watch or GPS device. You want to make sure that you are “in sync” with the pacers’ official times.
  • DO relax and let the pacing group guide you! They are trained to finish at (or slightly faster than) their designated finish times.

Race day don’ts:

  • DON’T struggle to stay right next to or behind the pacers, especially at the beginning when it is crowded. As long as you are near them along the way, you will have plenty of time to stick with them after a few miles.
  • DON’T try to start out with a pacing group that is significantly faster than you are accustomed to running. Find the pace group that is right for you, and enjoy the race as the pacers lead you to the finish line.
  • DON’T forget that the pacing group is targeting a finish that corresponds to their own chip time, not the official “gun time.” If your pace group crosses the start line several minutes after the race begins, the pacers will be following their own chip time, not the “clock” time at the finish. Make sure to ask along the way what the pacers’ time is, and compare it to your own time. If you are unsure whether you are “ahead of” or “behind” the pacers’ time, ask them! They will answer your questions.

Twenty-Six Two Marathon Club (TST) is an Austin-based nonprofit group that provides low-cost training to men and women marathoners and half marathoners throughout the year. Since 2005, TST has trained hundreds of runners for races in Austin, Boston, Chicago, Dallas, Houston, New York, San Antonio, and many other cities (and countries). TST’s Pace Team provides pacers for races year-round and is comprised of club members who have run multiple marathons and half-marathons.

Runners – meet Nuun and learn how to make your water count

Meet Nuun, the Official Hydration of the 2020 3M Half Marathon presented by Under Armour. Nuun Endurance will be available on race day at all aid stations. It’ll hydrate thousands of runners chasing their 13.1-mile PR or completing their fist half marathon. We encourage all of our participants to train with what will be on course. You will find Nuun and their new products at our Packet Pickup & Expo.

Who/What is Nuun?

Nuun stands for Nutrition Uncompromised. We have chosen to partner with them because their product is designed and formulated by athletes, for athletes. All Nuun products are vegan, gluten-free, and low calorie. This means that when you hydrate with Nuun, your body reaps all of the hydration benefits without consuming any extra junk and artificial ingredients.
Hydration is rad!

Hydration is important whether you’re running a marathon or a marathon of errands! A consistent intake of water throughout the day is the easiest way to start living a healthier lifestyle. Hydrating correctly can lead to increased energy levels, support healthy body function, and ensures your body is absorbing all of the nutrients from the food you consume every day.

Water + Nuun = Hydration Bliss

Make your water count! Did you know that there is better way to hydrate than with just water alone? Nuun products have been designed based on the science of fluid absorption. The right blend of electrolytes facilitates optimal water absorption. Nuun’s propriety blend of electrolytes + water replenishes what your body craves after your workouts.  

Visit their website to learn more about Nuun. Use the code below to train with what’s on course and save 25%!

Running tips that can keep you safe now that daylight saving time has ended

If your clocks didn’t do it automatically, then you just made every clock you own “fall back.” Whether you like it or not, daylight saving time has ended and the sun will set much, much earlier than normal. In general, this means colder temperatures and less sunlight. But like they say, the training must go on! If you’re training for 3M Half Marathon or the Ascension Seton Austin Marathon, these 5 running tips will keep you safe now that daylight saving time has ended. If you’re out driving, watch out for runners and cyclists!

Wear reflective clothing/lights

Reflective clothing is a must! In addition to reflective clothing, bright colors work too. Make sure you’re seen by everyone, from drivers to cyclists. Take your safety a step further and add lights. They’re lightweight and can ensure you’re seen from farther away. Depending on your preference, lights can be worn on your shoes, legs, arms, or your head.

Dress in layers

If it’s chilly outside, dressing in layers can help your body maintain its core temperature. This is critical in ensuring you don’t get sick. It also allows you to take off layers if you get too warm and put them back on when you cool down post-run. When dressing in layers, make sure the layer closest to your body has sweat-wicking material.

Adjust your schedule

Whether you like the time change or not, you should adjust your schedule now that daylight saving time has ended. If you can, run when the sun is out, coming up, or going down. This increases the chances that you’re seen by others. You also avoid running during the coldest parts of the day, especially early morning. You should always check the weather before you head out for a run.

Run defensively

Running defensively doesn’t mean you have to run slower. This could mean wearing reflective clothing/lights (like above), avoiding busy roads, or running in areas with high foot traffic. If you do run near busy roads, make sure you run against traffic. Expect the unexpected and briefly slowing down at intersections, parking garage entrances, and apartment/business driveways. As the amount of daylight diminishes, you need to protect yourself from others who aren’t paying attention or might want to cause harm to others.

Tell someone your workout

Before you take off, tell someone (loved one, co-worker, or roommate) your planned route, mileage, and when they can expect you back. Or ask them to run with you! If they don’t, knowing your route and mileage provides an idea of when they can expect you back and where to check should you not come back on time. Turn on the setting that allows someone to know your location, most smartphones have this.

Take your safety into your own hands with our tips. By being proactive, you increase the chances of completing a successful training run. With drivers paying less and less attention, runners need their safety even more seriously. We want you to make it to the 3M Half Marathon start line on January 19th fully healthy! Is there something you do that we didn’t list? Let us know on Facebook and Twitter.

Prepare for a half marathon with these 7 types of runs

Whether this is your first half marathon or your 10th, make sure these 7 types of runs are a part of your training. This breakdown can explain to beginners what their workout might specifically call for. These descriptions are helpful for veterans because it reminds them of what they need to focus on during their next run. Whatever your next type of run is, make sure you foam roll afterward to speed up your recovery. 

Long

This is a run that is longer than any of the other types of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat rather than glycogen as a fuel source. They differ based on your current fitness level and the overall distance that you’re trying to achieve (like 5K or a marathon). Most training plans call for no more than one long run per week. Follow this long run recovery timeline to feel better faster.

Wilke Rd. provides a great hill workout, one of 7 types of runs runners should use during their 3M Half Marathon training.

The Wilke Rd. hill workout will make you a stronger runner!

Hill repeats

Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways that are different than running on flat surfaces. Hill repeats help improve running economy, which translates into less energy expended over the course of a long-distance race. Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point and repeat. The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the incline, will make this challenging. Check out these Austin locations and try the recommended workouts!

Progression

Progression run is a run with a structured pace that increases from beginning to end. The distance and pace will vary based on your specific training goals. This type of run is good for improving your running stamina, mental strength, and teaching the body to run increasingly faster at the end of a race. It’s also a way to get a run in that is more difficult than the base run but not as intense as other different types of running.

Tempo

Tempo run refers to a “comfortably hard” pace that you can maintain for a longer period of time. It is different than race pace, however. A tempo run (also known as an anaerobic threshold or lactate-threshold run) is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.  Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast. This allows you to keep running longer.

Recovery

A relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. A recovery run is done at an easy pace, “easy” being relative to your fitness level.

Recovery run - relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. Click To Tweet

Sprints

Sprint workouts mean to run shorter distances at a faster than normal pace with multiple repeats during the workout. Sprint training is essential if you want to increase your speed. It builds strength and power so that you can run faster. Even if you’re a long-distance runner, sprinting is beneficial. Sprints actually help you run longer. They condition your body to be able to handle the distance without fatiguing as quickly.

Interval

Interval training runs are a mixture of low-moderate and high-intensity runs. It incorporates shorter periods of fast, hard runs where you put in more effort, followed by longer periods of jogging or walking. Interval training means that you will alternate between the two. For instance, you’ll run high intensity for one minute, followed by jogging for two minutes, one minute hard, two minutes easy (for a specified amount of time). Pro tip: the intense interval is key and you really need to push yourself to deliver the benefits, which include improving your running efficiency and your ability to maintain higher speeds for longer. It also burns a lot of calories very quickly.

Knowing about these 7 types of runs and their differences is great. But don’t forget you have to add them to your training and complete them too! When you begin training for the 3M Half Marathon, include these 9 tips runners use to see improvements. Reach out on Facebook or Twitter and let us know your favorite run.

What is foam rolling and why should runners do it?

According to Wikipedia, foam rolling is: a lightweight, cylindrical tube of compressed foam. It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots. Foam rolling is a method of self-myofascial release.  Studies show that the best results occur when the foam roller is used for 30 to 90 seconds on each muscle and combined with static stretching.  Rollers come in different sizes and degrees of firmness. The firmness (often identified by the color) can range from soft to firm, soft being best for beginners.

Runner is taking advantage of foam rolling and its benefits.

Top 4 reasons runners should foam roll.

Top 4 Reasons Runners Should Foam Roll

Increases Range of Motion and Relaxation

1.) Increase range of motion – It can help break the knots in our muscles, which restrict our range of motion. Foam rolling can help use our full range of motion. Range of motion is important for flexibility and performance. Regular use of foam rollers for myofascial release can alleviate muscle tightness, ensure optimal joint range of motion, and enhance overall movement.

2.) Increase feelings of relaxation – Part of the reason people love getting massages is because it helps them unwind and feel better. Foam rolling is like giving yourself a massage that takes only a few minutes each time but leaves you feeling much more relaxed.

Decreases Injury Risk and Recovery Time

3.) Decrease injury risk – It can help prevent common injuries. Tight muscles can be more prone to injury, so self-release of muscles and fascia can help loosen everything up and increase your overall performance.

4.) Decrease recovery time – Helps speed up recovery because it promotes better circulation of blood throughout the body. This helps in the natural healing process. No one wants to feel sore for long periods of time. Using a foam roller will help make the uncomfortable feeling go away faster so you can start training again with less soreness.

We at 3M Half Marathon prefer TriggerPoint foam rollers since it started in Austin, where this awesome race takes place. They were also a past partner of the race. There are now numerous creators of similar products you can explore and test out.

Grab one soon, if you don’t already own one, and get to foam rolling ASAP!

4 reasons runners should foam roll.

Infographic on benefits of foam rolling.

Can’t join us in Austin? Run the 2020 virtual 3M Half Marathon

We’ve got great news for you if you’re bummed that you’ll miss the 26th annual 3M Half Marathon presented by Under Armour. You can run the 2020 virtual 3M Half Marathon! You can still join the fun even if you can’t run Austin’s streets because of work or previously scheduled events. See what the virtual option is all about!

Hyuntai Kim, of South Korea, completed the 2019 virtual 3M Half Marathon.

South Korea’s Hyuntai Kim completed the 2019 virtual 3M Half.

Receive the famous swag bag filled with 3M products

That’s right, we ship the world-famous swag bag filled with 3M products to all virtual participants. Add to your supply of Post-it Notes, Scotch Tape, and Command Hooks. We’ll even throw in a tube of nuun tablets to keep you hydrated!

Run from anywhere in the world

You can participate in the virtual edition from anywhere you choose. Join the action whether you’re from Austin and traveling race weekend or you’re from another state and can’t join us in Austin. Runners, like South Korea’s Hyuntai Kim, love this option because they’re still part of the action!

Achieve your goal

Have you had your eye on our commemorative spinner finisher medal? You can still achieve your goal of earning that sweet bling through the virtual option! Virtual times must be submitted by March 4, 2020. Then we’ll ship your bling directly to you. BONUS: part of your registration will support Austin Youth River Watch. 3Mgives selected them as our 2020 beneficiary!

Train for a marathon

If a marathon is on your to-do list, add this to your calendar. This is a great way to see where your training is and perfect your hydration and nutrition plans. 13.1 miles is in your training plan if you’re training for 26.2 miles. Run the virtual 3M Half, submit your time, and see where you stand in the results!

If you can’t join us in-person on Jan. 19th don’t stress! The virtual 3M Half Marathon is the next best thing. Participants will have the option to purchase a commemorative, Under Armour participant shirt during registration. Are you running the virtual 3M Half Marathon? Reach out on Facebook or Twitter and let us know where you plan to run.