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Tuesday, October 15, 2002

This Sunday is the Amy's Ice Cream 10 Miler, the second race in the Clearcube Distance Challenge.  We hope you will join us and bring a friend.  There is also a 1 mile shake for the whole family.  Don't miss out on this opportunity to have plenty of ice cream.

Thursday, October 10, 2002

If you are looking for a good workout this Saturday, consider running the Race Against Stigma.  It is as Austin High and is a great way to get your steady state in.  Try different strategies, go out fast and hold on, go out slow and pick it up, try to run even, etc... practice having control of your game.

Wednesday, October 9, 2002

If you are a female walker or runner and want to help us test some shoes for a month, please come to RunTex Riverside this Saturday at 10 am.  If you have any questions, email me at paul@runtex.com

Thursday, October 3, 2002

This Sunday kicks off the Clearcube Distance Challenge, the road to the Motorola Marathon.  I hope you are in.  If so, sign up for the series and the Uptown Classic presented by IBM.  See our frontpage for links and details.  Mizuno has a nice prize waiting for you, a polar fleece half zip jacket.

Wednesday, October 2, 2002

Most of us (83%) have a leg length discrepancy and finding the cause of it is real important.  A true short bone requires a heal lift of 1/2 the difference.  A length caused by scoliosis or twist in the hips or lower back require muscle balancing and stretching.  If you are interested in finding out, you are welcome to come to our clinic at Lake Austin RunTex at noon for an assessment from Dr. Steve Minors.

As you increase your mileage and frequency, you will benefit from knowing if you do have a short leg and how to best balance it.

Sunday, September 29, 2002

Tomorrow evening, we are going  to do a clinic called, "everything you wanted to know about shoes, but were afraid to ask".  I hope you will join us.  It is at our Riverside Store at 7 pm.

Sunday, September 22, 2002

If you run, you should stretch.  If you think you stretch, try yoga.  There is a great new Yoga Studio by our Riverside Location that is called Prana Yoga and the instructor is Maricarmen.  She has designed classes for runners, because we tend to be tight.  Give it a try and reap the benefits of fluid, strong and balanced joints and muscles.

Saturday, September 14, 2002

We have a new event that you may enjoy running or watching.  We have always wanted to put on a cross country event for all ages in Zilker Park, and we have done it.  September 21st.  I hope you will run, watch or volunteer.  We will have Junior High through open.  Open is you.  This isn't trail running, it is grass.  The best grass in town, besides a golf course.

Sunday, September 1, 2002

Marathon Training is in full swing.  It is an exciting time of year.  It is the beginning of the runner's school year. It is fun to see all the new "kids" and the now experience runners coming back for a new season.  There is so much good advice flowing directly from those who have run a marathon to those who are just starting out.  Don't be afraid to share your experiences and be sure to listen to others.

Thursday, August 22, 2002

I hope you will all come out and join us this Sunday for the Willie 10K, www.willies10k.com.

On a training note, we are offering a new program designed for mom's who have mid-morning to train and have a tough time in the evening and on weekends.  If you are interested, check out marathon mom's at www.runtex.com/mmtraining03.htm

Friday, August 16, 2002

The new forum is up we will see how it goes.  I want to thank Brom Hoban for finding solutions for a new look.  Please take the time to look through the features.  We are looking at improving our entire site with more content and features.  I hope you will like what is planned.

Please let me know your thoughts as we move forward.

Thursday, August 15, 2002

For all of you who emailed me about shoes, I will be contacting you to schedule a time to test the shoes.  Thanks.

Tuesday, August 13, 2002

If you run in the Brooks Beast or Ariel, Brooks Adrenaline, Asics 2070, please send me an email with the name of the shoe in the subject and tell me your size.  I am starting the testing and would like a few people to test the new model and compare to the current ones.

On a sad but inspirational note, here is a letter from dear friends of ours who are going through very difficult times and appreciate the support of the running community.

Sunday, August 11, 2002

RunTex is made up of what I consider the best group of people I have ever worked with.  We aren't perfect, but we care.  Our goal is to be your choice when it comes to running and walking needs.  If you ever have an issue with us on any level, I would hope you would contact me directly at paul@runtex.com to give us a chance to make it right.

Wednesday, August 7, 2002

I want RunTex to be in the service business, not the retail business.  If you are ever unsatisfied with a product selection, bring it back.  If you don't get great service, let me know. 

Tuesday, August 6, 2002

Have you done a steady state this week?

Thursday, August 1, 2002

The series is going to be an exciting one.  We are finalizing the schedule and the logistics to make this a great year.  I hope you are planning on taking the journey to the Motorola Marathon with us.

Tuesday, July 30, 2002

As of today, I can officially start writing about being a master's runner.

Monday, July 29, 2002

As August approaches quickly, you may consider a break.  A week off before getting rolling on marathon training can be beneficial.  You may have already taken adequate time off since last season.  If so, go ahead and build your base.  If not, your mind and body needs a disconnect to totally regenerate. 

Thursday, July 25, 2002

Are your feet strong?  When you get out of your shoes and walk barefoot, do you have trouble walking?  Take time to do foot exercises like barefoot calf raises, walk barefoot, run barefoot (small amounts on safe surface).  Your running will improve if your feet are strong.

Monday, July 22, 2002

The fall marathon training is right around the corner.  If you haven't trained with a group, I highly recommend giving it a try.  Running or walking alone through this process is doing it the hard way.

Wednesday, July 17, 2002

Just a friendly reminder of the types of workouts that create progress:

1. Steady State-continuous 3-5 mile run comfortably fast

2. Over-distance-a relative term that is 50% longer than your average run

3. Resistance Training-hill repeats and sprints

4. Date Pace Intervals-aerobic intervals

5. Goal Pace Intervals-anaerobic intervals

6. Technique Drills-routine of drills available at RunTex U

7. Circuits-Combining running and calisthenics

There is so much more to training than easy distance

Monday, July 15, 2002

On August 25th, the Willie Nelson 10K will take on a new time and date.  Last year this event was an evening run in October.  This year it is a morning run in August.  We are planning a full day of activities for the entire family.  We are hoping to make this the event that the entire community comes out to enjoy.  There is a 10K that you can run, walk or jog.  There is a 2 mile mosey that you can stroll.  You can bring a baby jogger, you can walk the dog, walk the kids.  Bring a friend for their first walk.  Get the word out.  There are going to be great refreshments, great music, concert, farmer's market, etc...   www.willies10k.com

Sunday, July 14, 2002

There is a very interesting post on the forum about our focus on running.  It has come at an interesting time for me.  We are in no way reducing our commitment to the running community.  The July 4th event was cancelled for many reasons.  It is actually a Parks and Recreation event that RunTex heavily supports.  The overhead of the city is making it harder and harder to pull off events without major dollars or a lot of runners.  We are very excited about having a year to plan a great event next year that will be in the morning and hopefully we can get the necessary underwriting to make it happen.

As far as the Congress Avenue Mile, it will be in March.  Mercedes Benz is a major sponsor and we wanted to get it out of Marathon training season.

As for the Texercise, it is a program to get seniors exercising.

As for Triathlons, they are a great form of cross training and at the end of every triathlon is a run, our core competency.

HoopTex is just my personal love for Basketball, I have removed it from the RunTex site. 

Carrozza Athletics is my brand that means training hard to be the best you can be, or better.

I have as many people working on staff to produce running events as we do sell shoes.   I am committed to growing the Austin Running Community to be the best in the world. 

If you want to help,  find us sponsors, volunteers and new runners.  Help a friend become a runner.   Bring a friend to the Willie Nelson 10K on August 25th.

thanks for listening.

Thursday, July 11, 2002

The above poll is very simplistic but gives me an idea of how you feel.  I have been in so many meeting lately where the conversation seems to focus on children's fitness and that it should be a function of schooling.  There are so many ways to get people fit.  I feel strongly in my personal responsibility to do all I can to get people to choose an active lifestyle.  RunTex has a full array of programs that try to touch all walks of life.

Tuesday, July 9, 2002

Those parents who know the value of fitness understand that the parents should be responsible for their children's fitness and the schools can complement their efforts.  The fitness divide is why the schools are so important.   There are so many kids who have parents who don't practice fitness habits.  The children of these parents should have a chance in school to learn lifetime fitness skills.  It is my hope to have all Elementary students  trained in swim, bike and run by the time they move to middle school.  Skills first, then endurance.  Not all kids have access to a pool or to a bicycle, but, everyone can run or walk.

Monday, July 8, 2002

Thanks for the great feedback.  There is a real common theme of have great physical activity/education in the schools.  This has also been the case in the council meetings themselves.  The issue is budgets and the number of P.E. Teachers.  For this to be a reality, all teachers are going to have to be responsible for teaching and implementing physical activity and physical education to their kids.  It is going to have to be another subject like History that the home teacher will need to teach.  The PE Teachers will need to be the leaders of the Teachers to set their direction.

Now to make it happen.

Monday, July 1, 2002

Be part of history.  Send me your ideas for improving the fitness of Texans and Americans.  paul@runtex.com.  Use subject:  healthierUS.

Thursday, June 27, 2002

Since we are the fit people in this country, we should take the time to help a friend get started.  Once a week, go for a walk with a friend who needs fitness and help them develop their endurance.  Don't try to make a runner out of them.  Simply take them to Town Lake or a local track or trail and go for an easy walk.  If you have a child who needs exercise, home teach. 

Monday, June 24, 2002

I just returned from Washington, D.C., where I was sworn in on the President's Council of Physical Fitness and Sports.  It was an event that could change the fitness of America.  Below is a list of the membership.  Strong team of which I am humbled to be a part of.  We spent two days brainstorming on how to get Americans to be more like you. For the rest of the story

http://www.fitness.gov/new_council_member_release.html

"President Bush has appointed an outstanding team to the President's Council on Physical Fitness and Sports,"  said Tommy G. Thompson, Secretary of the U.S. Department of Health and Human Services. 

Lloyd D. Ward of Colorado Springs, CO – Mr. Ward is Chief Executive Officer of the United States Olympic Committee.

Wednesday, June 19, 2002

This is a great way to have fun with your running. 

Tuesday, June 18, 2002

Some good news on the Willie Nelson front.  We will have the event on August 25th.  Morning race and then a Willie Nelson Family Picnic with music from 12-6 with Willie playing a 4.  We will have a Farmer's Market, fun for the entire family and great food.  Save the date on make sure you are ready to run, walk or jog.

Monday, June 17, 2002

Load is a good indicator of fatigue and over-training.   If you are running the same course, same speed and you feel a higher load on your system, you could be over training.  To improve in running, you need to apply a load to your running in incremental segments and have the segments get longer and the rest get shorter over time until you lower the load felt at a goal pace.

Remember, your goal pace is only achievable when the load on your system at that goal pace is bearable for the goal distance.

Tuesday, June 11, 2002

As you plan your workouts, you need to use different strategies.  The terms are constant load, variable load, light load, heavy load, increasing load, decreasing load, etc...  I think we all know that most races have an increasing load.   A good race should start with a light load.  If you start with a light load, you have control of the effort and you can sustain a pace and increase the load as the race continues.  A lot of runners start with a heavy load and have to reduce their pace because the load wasn't sustainable. 

The goal of training should be to load your body systematically so you can run your goal pace with a manageable load on your system.  Also, so you can know your body well enough to know what level of load you can handle on a given day at a give pace for a given distance.

Monday, June 10, 2002

I have a new system of training to share..  The word is load.  When you are running, you need to be aware of the load on your system.  Each distance has a load that is manageable.  When you are training, you need to do different types of workouts with different types of load to help you with your goal distance and load.  

Think about a goal time in a 10K.  If that pace is too great a load on your system, you won't be able to hold the pace.  When you train at goal pace, you will know if the load is too great for you to handle continuously.  If it is doable for longer intervals with reps greater than your race distance, you may have a realistic goal....  more on load to follow.

Sunday, June 9, 2002

With the current heat, it is good to start your workouts slower than usual.  You can end up as fast, but take the stress off of your run until you are sure you are going to make it through.  This heat is a real stress, not one to totally avoid, just adjust to.  A real help is to have water ready immediately, wear the right clothes and have a hose ready to cool off with when you finish, before you stretch.  First, hose off your legs, then once you get the nerve, go to the arms, then chest, back and then head.  This is a really invigorating way to cool off when a swimming pool isn't handy.

Saturday, June 8, 2002

Dublin was officially a great race.  I highly recommend getting on the bus next year when this comes up.   Small Town Texas is a beautiful thing.  All the Dr. Pepper you can drink, great BBQ afterwards and a party bus there and back with your cruise director, Carol Masterson.

Friday, June 7, 2002

This time of year it is important to take your vitamins and minerals to be sure you are not depleted.  A good diet is also very important.  Avoid non-nutritious calories and avoid process foods.  Eat healthy.  Eat fruit.  Eat vegetables. 

Thursday, June 6, 2002

With the current heat, it is a great time to concentrate on technique, intervals, hills, shorter faster runs.  Check out www.runtex.com/univ.htm to find a class that works for you.  If you haven't been part of a class or training group before, you will really enjoy and benefit from it.

Wednesday, June 5, 2002

Party Bus to Dublin has a few more seats.  Be part of this Texas Tradition.  The race is new, but the Dr. Pepper Festival is a big deal.  I hope you will join us.

So, now you are wondering how you can possibly get all these workouts in and how often do you do each.  The actual progression of these workouts is simple.  Getting them into your diet is the fun part.  You have to be very careful how incorporate these workouts so you don't get injured or overloaded.  The initial cycle can be one new type of workout a week.  You don't have to do each type of workout, each week. 

Having a coach that you can work with is very beneficial.  Start with a consult on your goals, current training schedule and running history.  From there, a coach can plan your program to avoid injury but add the necessary workouts so you can maximize your potential and reach your goals.

Monday, June 3, 2002

Let's review the basic running diet.  There are types of workouts that everyone should do to reach their potential.  The progression of these workouts and rotation of these workouts are not only an art, but a science.  The major types of workouts are:  Long Intervals, Short Intervals, Steady State, Overdistance, Resistance and Recovery.  I am going to add to these maintenance, technique and cross training.  Yes, this is a lot.  Yes this is why every run shouldn't be 3 miles around town lake.  Yes this is why most runner's spend half the year injured.  With a proper balance, you will avoid injury, run more efficient, get faster and enjoy running.

Saturday, June 1, 2002

Welcome to June.  This is the time of year for building a new engine.  Stay tuned for a step-by-step way to do so.

Wednesday, May 29,2002

Today is the first day of Carrozza Kids, I hope you will bring 'em down.  I am also going to start a 10 am Saturday class for Hills, Drills, and Intervals.  I will start it this Saturday.  I will have to have a sub sometimes if events conflict.

I would also like you to consider coming with us to Dublin for the Dr Pepper 10k, 4k and 2k.  Take the party bus.

Tuesday, May 28, 2002

What a weekend.  The Austin Parks Fest was a success.  From the HEB Barbeque, Parksfest 5K, Travis Tritt, to the Capital of Texas Triathlon, all to benefit the Austin Park Foundation.   There are so many to thank.  Our RunTex Staff did a great job of making this event world class.  Brad Davison and Rick Margiotta and all the volunteers for the Triathlon, were the best ever.  Debra Saleny put together the best Tent Expo yet.   Jesus Oliveras and Jim Valadez with the Parks and Recreation Dept made it all so easy with the use of their parks, lifeguards, police and staff.  The Austin Police Department and Action Traffic gave us a save course.   Thanks to Gov. Rick Perry for allowing us to ride around the Capitol.

I am so proud of our staff and their commitment to excellence and their willingness to work through the night so that so many can have a great experience.  It is party time.

Friday, May 24 2002

I am really excited about Party Bus to Dublin.  I hope you will join us.  We will try to accomodate a pickup at La Frontera on the way.  I will confirm it.

I am not sure that individuals have to sign in at Austin High School.  I will check.  I think the bottom line is that AHS Administration wants to improve it's Athletics and take good care of it's track and fields and will be closing it to public use during times when students and student athletes need it.  They do want groups to sign in.  I think individuals will be allowed to use it when it is open to the public.

Thursday, May 23, 2002

I have an update from Austin High School.  Usage is going to be restricted.  We will be posting signage with hours of operation.  When they have team sports practicing on the track or fields, they can and will close the entire facility.  When the sign says field closed, they also mean track.  They are going to be upgrading the facility and want to limit usage. 

Each group will need to have written permission to use the track and it will be limited to times when their students aren't using the track or fields.  Individuals will need to be aware of open times and obey their wishes when asked to leave for school usage. 

We have permission to use Texas School for the Deaf for our programs and we are working on tracks all over town as we expand our classes.  We are also planning a track for RunTex U.

Wednesday, May 22, 2002

I hope you will consider joining us for a good test of fitness.  Run the Austin Parksfest 5K this Sunday.  It is part of the new Austin Parks Fest a weekend brought to you by HEB, Austin Parks Foundation, Austin Parks and Recreation, RunTex, Dell.  Barbeque, Travis Trit, Kids K, 5K, Triathlon.  I really think it is a no miss event.

Tuesday, May 21, 2002

Thanks for all the interest in the Carrozza Kids Training.  It is geared for Elementary School Age kids who want to develop speed, endurance, proper technique and proper workout patterns.   If kids learn it, it is so easy to sustain through life.  It is like swimming or riding a bike, if you learn as a child, you know if for life.

Monday, May 20, 2002

I am committed to teaching kids how to properly train.  Next week, on Wednesday, May 29th from  11 am - noon, I will teach a technique class for kids.  We will meet at Riverside and stay in the Auditorium Shores Area.    This class will be easy, fun and last a month.  Each kid will get a Carrozza Athletic shirt for joining.  Email me at paul@runtex.com to register.  Send me:  Parent's Name, Phone, Address, Child's name, age, shirt size.

Friday, May 17, 2002

As of today, RunTex University will no longer be using Austin High School Track.  The administration and booster club has let us know they are closing the facility.  They are upgrading their football program and need to close the facility to runner's so there aren't any conflicts with football and other team sports. 

RunTex will be raising money to build a track with the Parks and Recreation Department that is for public use.  Stay tuned.

Thursday, May 16, 2002

I have established the Carrozza Foundation and our focus is on creating endurance through exercise and sport.  We will be having fundraising opportunities so our fine community can contribute to this focus.  There is so much opportunity here in Austin to help others get fit and learn how to get fit.  We will continue to support Marathon Kids, Shoes for Austin and Texercise.  If you would like more information, contact me at paul@runtex.com  or if you have a program that meets our goals  that you would like supported by the Carrozza Foundation.

Wednesday, May 15, 2002

This Saturday is a special day in Austin, Dr. Kenneth Cooper will be here to join us for the Texercise Fitness Forever 5K on Townlake.  Texercise is a partnership between RunTex and the Texas Department of Aging to promote and develop fitness and endurance.  The first 1000 people will receive a free shirt and breakfast taco's.  It starts at 9 am and I hope you will join us.

Tuesday, May 14, 2002

Tonight at 5:45 at our Riverside store is our technique class.  I hope you will join us.

Wednesday, May 8, 2002

Our Hills, Drills, Intervals and Circuits class is a great group.  We have had two workouts and I can see we have some serious potential.  I hope you will join us.  Once a week, you should do this stuff.  It will put a spring in your stride.  Beginning the first of June, I will add the Saturday class and the Thursday night, Hard Run.

Monday, May 6, 2002

Thanks to all who ran or walked the Shoes for Austin 5K.  Round Rock was a great host and La Frontera was a perfect spot for this race.  There were 700 runners, walkers and joggers.  Our Governor was there and ran a great race.   The Crack RunTex Team, now called Wingstar Productions, led by Rod Newlin, was perfect.  Diane Bangle and Elizabeth did a great job on this event.   I hope you will join us next year if you missed this one.

This weekend, Chuy's, March of Dimes Walk America, and Daisy.

Thursday, May 2, 2002

This Sunday is the Shoes for Austin 5k.  It is a new course in Round Rock at our new La Frontera Store.  Shoes for Austin is one of the greatest programs in Austin.  When kids work on their life skills, they get a pair of shoes for incentive and reward.  If you run this race, you will buy a shoe for a child who needs them and worked for them.

Tuesday, April 30, 2002

Shoes a little wet?  When you finish running, put a hose inside them to push out the dirt and sweat and remove the insole.  Let them dry by a return air unit or outside on the porch.  Don't put them in the trunk or back window of the car.  The glues will come "unglued" and/or the midsole will shrink.

Monday, April 29, 2002

Okay, it got hot and humid.  Time to worry about hydration and dehydration.  Time to think about what time of day you run.  Time to think about finishing and jumping into a pool.  Time to think about spending more time stretching, lifting, drills, shady hills, etc...  Remember, Hills, Drills, Circuits and Intervals on Tuesday at 5:45 pm at Riverside.  Everyone is welcome, no one will be left behind.

Saturday, April 27, 2002

H,D & I classes will be for all levels and it will focus on proper running form and stride development.

Friday, April 26, 2002

Okay, it is official, next Tuesday at 5:45 pm at the Riverside store, I will start a new clinic on Hills, Drills and Intervals (HD&I).  After May, I will start a Saturday class when the races slow down.  Probably 9 am.  I will start the Hard Run in a couple of weeks after we get the HD&I class rolling.  We will have it May, June and July.

Thursday, April 25, 2002

I am very excited about all the interest in a Hills, Drills and Intervals class.  I will start it next week.  I am thinking about Tuesday's at 5:30 pm.  Please let me know if this is a good time.  I am also going to start a class called, Hard Run.  It will be a different course, different distance, etc.. the only consistent thing is it will be a Hard Run.  The steady state that is so hard to do alone.  This will most likely be Thursday's at 5:30.  Please give me your feedback on time and if I get a consensus that this will work, I will confirm tomorrow.

Wednesday, April 24, 2002

Now is the time to rebuild the engine.  Don't run easy miles all summer, concentrate on drills, hills, shorter intervals to rework the stride and create more power.  You will be amazed. If you are interested in my new Drills, Hills, and intervals class, shoot me an email, paul@runtex.com.

Tuesday, April 23, 2002

This past weekend was a true taste of Austin.  On Saturday, a 3200 person/dog walk, an 800 person 5k, a couple of thousand person Safeplace Walk.  On Sunday, a world class 5K with 16 people under 15 minutes, 4000 runner's, a couple of hundred kids running.  What an exciting and fit city.

The real exciting part of all of this is the strength of our staff to support these events.  Which leads me to my next point.  If you are interested in weekend work, early hours, fun environment and would like to work the events you don't participate in, give me an email at paul@runtex.com.  I will get you an interview with Rod Newlin who does such a great job.

Friday, April 19, 2002

If you are a fan of Kenneth Cooper, please plan on joining us for a free 5K on May 18th at 9 am.  It is brought to you by the Texercise Program (Texas Department on Aging).  Fitness Forever is the theme.

Wednesday, April 17, 2002

Want to get really strong, spend a month running hills like Mount Bonnell,  Far West, Jester, etc... Hills that are longer than 1/2 mile and steep.   Once a week do repeats on the hills instead of your mile repeats.  Don't expect to run faster until you have stopped the hills and go flat for a week.

Tuesday, April 16, 2002

There are a few more key races this season, Bun Run, Chuys, and they are a great chance to really crank up the effort and get that 5K pr.  Use that strength from the marathon training to get you running faster for 3 miles.  The effort that it takes to run 5K fast with help you when you return to the marathon.

Take the challenge of running faster.  It is difficult, but the rewards are great.

Monday, April 15, 2002

What a special weekend the Lance Armstrong Ride for the Roses Weekend was.  There is nothing like it.  It touches so many people who are going through or have gone through so much and know the value of life their loved ones.  The tag line is "putting hope in motion" and it sure did.

I was so happy to be part of it and so proud of our staff who helped make it possible.  Renee Nicholas did a fantastic job as the Director of the Ride for the Roses, Run for the Roses and Kid's Ride for the Roses.  A special thanks to Collin Wallis, Laura Toups for the extra work on the run and the kid's ride.  And of course, Rod Newlin ,who runs the event staff, which we now call Wingstar productions, did his usual great work.  Our crew who work all week and then get up very early to make it happen are very special people, Carl Lein, Troy Moon, Donnie O'Neal, Irma Trejo, Chris Gunderson, Raul Najera, Leslie Asaka to mention a few.  These people run different departments or stores and give up their weekends to make Austin a better place to live.

The volunteer support was so obvious it was exciting to see such a strong community.  We are lucky to live in Austin and to have Lance part of our life.

Friday, April 12, 2002

I wanted to say a special thanks to Dinty Moore.  Dinty was the man who got the Unimog running again.  He is a real angel and now has done two great things, that I personally know of, saved the Motorola Poster this year, and now the Unimog.

Dinty is one fine member of the Running Community.  Thank you.

Thursday, April 11, 2002

This weekend is the RunTex Run for the Roses.  I hope you will come be part of this great weekend.  Lance Armstrong has done so much for the world of sports and world of cancer.  We all are affected by it, support the cause.  I really like their mission to help cancer survivors regain their quality of life.  If you have never had any sickness and have felt this sense of loss or lack of control, this is the fight.  Show your support as a runner or a cyclist and let's make this the biggest year yet.

Tuesday, April 9th, 2002

If you are hoping to run a fast 5K at BunRun, I suggest the following workout this week.  Warm up, do drills and strides and then 3 x 1 mile running faster each time.  Take your goal time, divide by 3.1 then run the first mile at goal pace plus 10 seconds, the second at pace and the third at goal pace minus 10 seconds with 2-3 minutes rest between each. 

Monday, April 8, 2002

The Cap 10 was a truly great event.  I am so impressed with the organization of the race, the participation of the community and the coverage by the media. This is one fit town.

Thursday, April 3, 2002

Cap 10 Expo starts tomorrow at Noon at the Palmer Auditorium.  I hope you will visit. Similar to Motorola, there are speakers, vendors, deals on running stuff, great cutting edge services.  It is a great place to feel the energy of the running community and how important it is to be part of this community to your and your families health and endurance.

Endurance is the key factor.  Running and Walking builds endurance.  This endurance is what we need, it is what our kids need.  Endurance is the difference between knowing how to run and being a runner. 

Wednesday, April 2, 2002

This Sunday is the Cap 10.  It is a great time to get your family out, keep the racing shoes in the closet and enjoy the day. 

Monday, April 1, 2002

With the changing in seasons, it is time to think about hydration.   It is so important to keep from being dehydrated.  Lot's of water, juices, electrolyte drinks, fruits and vegetables.  Smoothies are a great trick to getting fruit.  You will feel so much better if stay hydrated.  You will also avoid injury.  When you finish a run, make sure you immediately put fluids back in, don't wait past 30 minutes.  Your body will rehydrate much quicker if you drink immediately.  Another important note is to try to satisfy your sweets cravings with fruits, not junk food.

Friday, March 29, 2002

It is time to plan next year's distance challenge.  I would love your ideas and feedback, paul@runtex.com

Thursday, March 28th, 2002

Need to run a 10K and meet Olympic great Carl Lewis?  This Saturday the go for the Gold 10K, don't miss it.

Wednesday, March 27th, 2002

Last night was the ClearCube Distance Challenge Dinner and RunTex Runner's Choice Awards.  It was a special night and I was so impressed with the turnout.  It is so exciting to me that so many care so much about our running community.  It was great to see everyone together.

I do have to apologize for the Series Winner's not being recognized.  It was a big mistake and requires a big payback.  I am going to make it right to them very soon.  This was a very exciting new element to the series and it was very difficult to win.  We will make this right. 

Monday, March 25, 2002

Tomorrow night is the big night for Clearcube Distance Challenge Jackets.  I hope you can attend if you finished all the races.  It is also the awards night for the RunTex Runner's Choice Awards and the Series Champions in the Overall Male, Female, Master's Male and Female, and Age Group.

The dinner is the 6 pm at the JCC (Jewish Community Center) on Hart Lane, just north of Far West, just west of Mopac.

Thursday, March 21, 2002

One of the benefits of running a lot and doing intervals all the time and hills and drills is maintaining your youthfulness.  This Sunday, the runtex Basketball Team, Hooptex, is playing some great UT Basketball Greats.  It is a fund raiser and hopefully a lot of fun.  I hope you will join us.   www.hooptex.com 

We may not win, but we will make them run.

On a shoe note, if you have any shoes from back in 1978 to present, please email me at paul@runtex.com

Wednesday, March 20, 2002

Well, what a week.  We are going into all the schools that did Marathon Kids and giving them their shirts.  It is so neat to see how running has given them a sense of accomplishment.  Not to mention good fitness habits.  It is my mission to make sure every child knows how to swim, bike and run by the time they enter middle school.

Speaking of swim, bike and run, I hope you will consider using triathlons as a form of cross training.  www.tritexusa.com is our new cross-training site.  We are offering some neat programs for the upcoming season.

Thursday, March 14, 2002

Yes, it is time for the Awards for the Clearclube Distance Challenge and the Jackets, and The RunTex Runner's Choice awards.  Tuesday, March 26th at 6 pm at the Dell Jewish Community Center.  Full Details will be on our website.  Congrats and I hope you can make it.

For all of you aspiring or accomplished Triathletes, RunTex presents TriTex, our Triathlete training center and softwear company.  Check out www.tritexusa.com

Friday, March  8, 2002

Please join us next Sunday in Gruene.  Gruene is a very special place about 45 minutes down 35 in New Braunfels.  It is like Steppin' back in time.  We are working with the fine people at Gruene to have a fun destination event.  LImited to 1000 so we can serve you better.  Music, "beverages", food, etc... in Gruene Hall.  Every entry gets a free dinner at the Gristmill (2 for 1), age group awards get 2 dinner's free, lots of drawings... 

Most importantly, it is really a cool place.

Tuesday, March 5, 2002

The results of our above survey is very interesting.  It looks like marathoning is alive and well.  It is good to know that runners don't run the marathon and leave not wanting another.  The next question will be, how many do you plan to do a year.  This is very important to know so you can plan your training properly.  If you only run one a year, you will have a different strategy than if you try to do more than one, or run the entire Texas offering or 4 a year. 

You also need to determine your goals for each, finish it, finish it faster, place in age group, etc.. 

Monday, March 4, 2002

We have a new event, well new to us, the Gruene 10K.  You really should try this one.  A 10K in Gruene, (New Braunfels).  This is the coolest place.  You feel like you have stepped back in time.  Well, Gruene, on Saint Patty's Day, green beer, Music, etc... Don't miss it.

Thursday, February 28, 2002

Do you give your body what it needs to recover and improve.  When you run, you stress the body and it needs the right building blocks to recover and improve.  Are you eating enough protein?

Wednesday, February 27, 2002

The jackets for the Clear Cube Distance Challenge are in the works.  We are finalizing the date for the party and location.  We will also give out the RunTex Runner's Choice Awards at the same time.  This looks to be in the third week of March.  Details very, very soon.  We will also post the finishers of the challenge with the size jacket we are making you on www.runtex.com

Tuesday, February 26, 2002

Now that you have run a marathon, write down what went right, and what you would change.  Hind sight is 20/20, so take advantage of this now while it is fresh in your mind.  Did you wear the right shoes, socks, shorts, shirt?  Did you eat the right meal the night before?  Were you hydrated when you started, did you drink enough along the way?  Did you run too fast at the start, or the first half?

By writing it down, you will be able to look back on it as you approach your next marathon.

Monday, February 25, 2002

What should marathoners do next?  If you made it through, you may want to think about running your marathon a little faster or more efficient next time.  If you didn't finish, try to determine what went wrong, what was missing in your training, maybe it was rest.

Regardless, it is very important that marathoners don't forget they are runners first and that your routine should maintain quality in it so you can have a balanced and efficient stride.  If you want to show improvement this time next year, you have to go away from the long run for the next six months and concentrate on shorter, higher quality race distances like the 5k, 10K or even the mile.  By running faster, training with intervals and hills, and picking up the pace you will develop a longer stride through better push off, follow through and when you go back to your long runs, you will run more efficient. 

But, first and foremost, enjoy the next month of easy or no running.  It will take a long while to truly recover.  Up to 2-3 months.

Friday, February 22, 2002

Tomorrow is the Final Mile for the RunTex Marathon Kids.   It is a Burger Center in SW Austin.  The AISD kids run at 9 am and all other at 11 am.  What is amazing about this event is it is as big as the Motorola Marathon.  There are as many kids coming to the final mile as adults running Motorola.  There are over 20,000 children in the Central Texas area that have run a marathon over the last 4 months, 1/2 mile at a time.  This is very promising for the fitness of our children and their life skills of fitness and goal setting.

Thanks to all the PE Teachers, Kay Morris, Kellie Duggan, Rod Newlin, and all the staff of RunTex and volunteers.

Thursday, February 21, 2002

We totally understand the importance of the finisher's medal and going into the race, I was sick that the initial order wasn't strong enough to accommodate the strong late registration.  When the medals were ordered, custom medals take a while, the world seemed down from 9-11 and our order was based on us not having a growth year.  With the strong late registration, we fell short.  We should have pre-assigned the medals for finisher's so the people who registered early wouldn't be the ones that waited. 

We prepared a rain check to give out, no replacement, just communication, to apologize and let the finishers know we will get them a medal.  Hopefully the saying, "better late than never" applies.  They have been ordered.  We stressed the need for speed on this and have been told 2 weeks.  We will have the envelopes ready so we can have a one day turnaround in getting them out to you.

This is one of those situations that really hurt for all involved.  I can only imagine the disappointment of those who ran and walked away without the coveted medal.  Our guarantee is to not let this happen again and will have a special prize for those who finished without a medal.

Wednesday, February 20, 2002

If you received a poster at the Motorola Marathon, you should thank Dinty Moore.  Dinty is in the paper business and came to me the week of the marathon to see if I was interested in doing a marathon poster.  The annual poster wasn't going to happen this year.   I called Don Lewis, the graphic artist for the marathon, and he designed the artwork, and magically two days later, at the expo, Dinty is hauling in 5000 posters.  He is magic.  You can tell he is respected because he had a printer who was willing to drop everything and make this happen.  Dinty also made this very affordable. 

Dinty is a perfect example of the magic of Austin. 

Tuesday, February 19, 2002

Let the real soreness begin.  Day two can be the peak of soreness.  Be sure you take good care of your self and find ways to increase blood flow to your muscles without exercise or without impact.  An ice bath is great because it reduces any inflammation and rushes fresh blood with healing agents through the muscles.  Massage is great, walking is good, steam or sauna starting tomorrow, bicycling helps.

Avoid going down steps.  Wear fresh supportive shoes on.  Wear orthodics or superfeet to give extra support while you are recovering.

Monday, February 18, 2002

It is very difficult to thank everyone and recognize all who helped with the Marathon.  There were so many who gave of their time and energy so others could run.  The list is well over 3000.  The biggest difference I saw as I drove ahead of the runner's to make sure all was set was the young kids helping at the water stops.  The United Way made a huge impact.  They are the beneficiary of the race, but they gave the race back so much. 

The hard working staff and committee chairs were unbelievable.  I am so proud of our RunTex staff for their endless efforts this weekend.  For many, it was around the clock starting Friday and ending Sunday at 6 pm. 

Motorola should be thanked over and over for staying committed to the runner's and walkers of Austin during tough economic times.  This commitment is financial, but greater than $ is their time, energy and giving us an event that people plan their entire lives around for 6 months to a year and then spend the rest of their life knowing they did it.

It was great having the walking community involved this year.  To see walkers coming in strong after 6 hours was a treat.  I hope more walkers will take the marathon challenge.

Austin is one great place to live.  A special thanks to Rod Newlin, Renee Nicholas and John Conley for their management of the race and the runtex staff.  They are second to none.  And just to show how deep the support was, let me thank some more of our staff:  Carl Lein, Gilbert Tuhaboyne, Donnie O'Neal, Raul Najera, Jerry Milton, Kimberly Gray, Carolyn Fonseca, Juan Escobar, Travis Doolittle, Scott Cary, Rita Radostitz, Jimi Heerwald, Janice Veteran, Jay Brock, Laura Toups, Colin Wallis, Len Sitko, Sammy Unberhagen, ....more to come.

Friday, February 15, 2002

When approaching the marathon, think of the last 10K as a mountain climb.  If you know you have to climb Mt. Everest, you will approach the first 20 miles differently.  The first 20 is the approach, the last 10K is the climb.  The finishline is at the top of the Mountain.  Be ready, be fresh.

Thursday, February 14, 2002

When you are running a long distance race, there is a definite pattern to it that can help you not only finish strong but run your best time.  To run your best time, you have to find that right pace and know how to work it and how to monitor your systems.

First and foremost, being fit is being able to run your goal pace in a rhythm.  If you have set a goal that isn't realistic, you will have to run too fast to get there, out of rhythm, and you will crash at the end and run even slower than if you had "paced yourself". 

The trick is to find the pace that you can run and slow down the least at the end.  This will make it appear that you are speeding up.  As most are crashing at the end, you are simply maintaining or slowing the least.  You have the run the pace that you have trained at and that you are ready for.

Heart rate is a great indicator of this.  Being mostly aerobic is also key.  But without knowing these exact numbers and ruining the experience, simply be comfortable, aware of your surroundings, feel like you could hold that pace all day, no sense of wanting to know where the next mile is.  If you start feeling uncomfortable, catch it early with a slow period.  This can be walking or simply backing off of the pace.  If you have done fartlek or intervals you will know what I mean.  A short recovery when needed can get you to the finish with the last 6-10 miles significantly faster than if you don't let your heart rate come down and your quads rest.

Let the run develop naturally and be patient and save as much as you can for the 4th quarter.

Wednesday, February 13, 2002

Have you driven the marathon course?  If you are running it, you might want to drive the course before Sunday.  Set your trip odometer at zero and drive the course.  It can be beneficial to know exactly where you are going.  It will also give a sense of how far you are attempting to run.  This will help you to respect the distance and start easy.

Tuesday, February 12, 2002

So you are running the marathon and you are trying to decide how fast to go out. The marathon is such a long distance that you are better off focusing on how you feel.  The first 10 miles is when you can take advantage of fresh legs and get some time in the bank.  The risk is using too much energy and not having enough at the end.  Unless you are running much slower than you are capable of, it is difficult to run even splits the whole way.  Most see their mile splits trending towards being slower at the end.  A gradual decrease in time means you are doing well on your pacing.  A dramatic means you went too fast or didn't hydrate well or lost energy.

The major issues are Hydration, Energy Source and pure muscle fatigue.  If you start hydrated and drink consistently in small amounts along the way, you can beat this element.  If you start the race with your energy stores full and run efficiently (proper pace) you can make it with nothing or a gu or two (or three or four), depending on how long you are out there.  Start the Gu early, don't wait until you need it.  Gatorade is also very helpful because of the salts.

The real fatigue comes from running with your stride too long in the early stages of the race and especially if you aren't used to the pavement.  KEEP YOUR STRIDE SHORT AND EASY, the whole way.  Lengthing your stride and pushing the pace on this long of a run is a bad idea.  Also, walk breaks are very beneficial.  Take time at the water stop to drink and to let your heart rate come down for just a few seconds and then start back real slow and then resume your pace.  Over the long run, the lost seconds are much better than lost minutes from hitting the wall.

You have to visualize the tortoise and the hare.  Let the run develop.  Don't get anxious to finish.  Run in the moment and enjoy the race.  Try to get in a group and a groove.  Pace Groups are very helpful.  James Allen is putting together a great team of pace group leaders and you will feel like you are on a bus if you join them.

The marathon is a journey, enjoy it.

Monday, February 11, 2002

The Applied Material's Human Race was really fun, especially if you like cold and wind.  What a great tune up for Motorola.  Vicki, Elizabeth, Rolando and Janette did a really good job putting on this great event.  If it hadn't been so windy, the post race party would have been the best.

Music, breakfast taco's, cookies, graham crackers, coffee, water (no need to ice it down), it was all there.  Even a bouncy blow up for the kids.

We get so spoiled here in Austin, to have so many people committed to putting on a great event for the fit of Austin.  Please be sure to thank all involved. 

Friday, February 8, 2002

As you plan the next week, keep your routine.  Remember to party after the marathon.  Think like a soldier or athlete before.  Keep a low profile, get lots of rest all week, drink fluids, eat a balanced diet consistently, get a massage early in the week, use a sauna or steam to keep you sweating a little with less running, and don't eat at unfamiliar places.

Use the home course advantage to have a great race.  Look back in your running logs to the long runs you felt the best on and see how the week before went for reference.

Have a good time before, but be conservative until you hit that finish line.  It is going to take all you have.  Start with all you got.  Don't leave anything at a pre-race party or shopping.

Thursday, February 7, 2002

As you approach the final week of the marathon, I would like you to consider a hard 10K this Sunday.  I asked Applied Materials to move to a week before to give marathoners a final tune up a week out.  The marathon comes down to a hard, okay really hard 10K, for most.  I think the mental packaging of a marathon into 10 miles, 10 miles, 10K is really important. 

If you can run the Human Race and get a good solid 10K in, as you hit mile 20 you will then switch to, I can run a 10K.  I just did.  Also, it will keep you from over training this weekend.  A good warm up, race, cooldown and bingo, you are ready.

Wednesday, February 6, 2002

Staying fit and healthy is main reason you all are running.  The second is effective training for racing.   To address the first, staying fit and healthy is done by a routine that allows you to.  Proper diet, hydration, rest, a training routine, training plan, a coach, a doctor who knows your history, cross training, drills, maintenance, etc.. are all major elements of achieving this goal.

Effective training for racing is really important in achieving the first goal.  If you over train or improperly increase your training, you can negatively effect your health.  A moderate and long term approach to your training will help you race better and be healthier.

Running is a long term project.

I also want to thank all involved with Carl Lewis and Kirk Baptist's appearance last night.  It was a great event and a perfect kick off to the Run for the Gold 10K on March 30.  Southwest Key does great work and more people will be aware of it and support it.

Tuesday, February 5, 2002

Today is Carl Lewis Day at RunTex.  This Olympic legend will be at our Riverside store tonight at 6 pm.  He is promoting Southwest Key Olympics, a program for at risk children.  Please take come by  to support him.  He is heading to the Salt Lake Olympics from here.

On a soreness note, how are your quads after 3M?  Due to the downhill nature, you load your heels more and light up your quads a bit.  Try some backwards jogging to get the soreness out.  It works. 

Also, this Sunday is a great event, the Human Race, I hope you will join us.  It is a great last run before the Marathon or if you aren't a marathoner, it is a really fun event.  There is a costume contest, cash prize for the most runner's on a team and great food at the finish.

Monday, February 4, 2002

I was so excited to see so many people fit enough to run the 1/2 yesterday.  Austin is the Running Capitol of the World, we know it, some of the world knows it, but soon all will know.  I had a very nice email yesterday I wanted to share with you..

Friday, February 1, 2002

Today would be a great day to take off if you are running the 3M half Marathon.  Your body will benefit from having no impact, no extra calorie burn, no dehydration.  You will be fresh, full of energy and hydrated.  Tomorrow, jog a couple miles and Sunday, get up early, real early, like 4:30 or 5:00 am.  Drink some water, eat what you know you can, go potty at home, then head to the race awake and ready to rumble.

Make sure if you are running Motorola and 3M that you wear all the stuff you plan on wearing during the marathon.  This is a great final test.  Also, take your goal pace for Motorola and cut it in half and try to run 3M at that pace.  Your half time may end up being faster because of the downhill nature of the 3M course.  Try to run it easy.  Many have left their best performance at 3M.  Two weeks isn't long enough to recover, if you run 3M too hard.

Good luck.

Thursday, January 31, 2002

Hard to believe January has come to a close.  Today is the last day to vote for the RunTex Runner's Choice Awards and to pay your property taxes.

Tuesday, January 29, 2002

Our Central Market store is up and running again.  It is now a Life is Good store.   Life is good is a cool casual cotton brand with all your favorite activities and the tag line, life is good.  Please check it out.

Monday, January 28, 2002

It is the last few days of the voting period for the RunTex Runner's Choice Awards.   Make sure you get your votes in.  The awards will be given out at the RunTex Runner's Choice Awards Banquet in conjunction with the Clearcube Distance Challenge Jacket Presentations.

The next three weeks are really exciting.  The 3M Half Marathon this week, The Human Race the following and the Marathon after that.  These are a great series of races.  The Human Race is a 10K put on by Applied Materials and is a great distance to run the week before the marathon.  After all, the marathon comes down to a crucial 10K at the end and it is a great tune up to do one a week before.

Another fun event that you may enjoy is the new Breakfast run at the Marathon.  This 5K is Saturday morning and John Bingham, the Penguin, will be hosting it.  What every marathoner needs the day before is a easy warm up run with great Breakfast Tacos afterwards.

This is an exciting time to be in Austin and to be in shape.

Friday, January 25, 2002

As you mentally prepare for the marathon, divide it into three main segments.  The three 10's.  The first 10 miles, the second 10 miles and the last 10K.

In the first ten miles you want to find that pace that you are taking advantage of your fresh legs but not going so fast that it will cost you at the end.

In the second ten miles you should making sure you are relaxed, hydrating and taking your gu and gatorade.  Your stride will naturally be a little shorter and your mile pace may not be as quick, don't get stressed.   It is very important to be patient and let race develop naturally.  The last 10K is where the action is.

In the last 10K you want to try to stay relaxed.   Expect things to get hard and focus on the moment and the great feelings you are going to have when you finish.   Walking is not against the rules.  If you are hitting the wall, you may want to get into an interval of 5 minutes of jogging, 1 minute of walking.  The key is to not push so hard that you create a long lasting injury and so much mental stress that you don't want to run another one.

Once you have hit the wall, walking isn't much slower and will help you avoid the pitfalls of marathoning.

Thursday, January 24, 2002

Do you keep a running log? It is very beneficial to track your workouts, sleep, resting heart rate, shoes, performances.  Think of it as a diary.  Don't try to repeat last years workout, just keep it for a reference and historical values.

You will look back at it and it will bring back memories.  If you are a beginner, you won't believe how far you have come.  If you are a mature runner you will want it for bragging rights.  Don't fudge.

Wednesday, January 23, 2002

In this final stretch to Motorola, you will start questioning everything you do.  Try to avoid making changes in your routine at this point.  Think of race day as a very well supported long run.  Go into it with a fun approach.  A marathon should be an adventure.  Run it easy enough to enjoy the scenery.  If you respect the distance and realize how bad you can hurt at the end if you don't, you will run relaxed. 

Stop and get a good drink at the water stop.  This will give you a break, get enough water or gatorade to keep you hydrated and let your heart rate come down for a minute.  The benefits of this will help you have a healthier marathon that you will walk away from saying, that was fun, when  is the next one.

Tuesday, January 22, 2002

RunTex 30K runner's, don't be surprised if you feel worse today than you did yesterday.  Try to jog it off.

Monday, January 21, 2002

Yesterday, the RunTex 30K was a true challenge.  Long stretches, hills, wind and cold were all made worth it with a warm place to wait for the start (gym), great support on the course (sheriffs, high school kids, community), a finisher's medal (key chain), a finisher's shirt worth more than the entry fee, great food (sausage wraps, m&m cookies), a Race Director (Scott Cary) that cares, the RunTex event troops (led by Rod Newlin) and knowing you are ready for the Motorola Austin Marathon.

I hope all you who struggled through this run realize that it is much harder than the Motorola course.  That doesn't mean the marathon will be easy, but you will succeed.  The real key to a good race now is not over training and consider planned walk breaks if you felt you were on the edge.  The marathon is a distance and challenge where your time is not the important thing, it is finishing, and finishing healthy. 

We had a nice tribute to Sharon and Scott Boatwright.  We announced that we will be dedicated a bench for them on the new Town Lake Bridge (Pfluger Bridge). 

Thanks to all the community of Hay's County for putting on such a great race.  This is how events should feel.  They said thank you for your participation in actions and words.

Friday, January 18, 2002

Okay, today is a good day to take total rest if you are running the 30K.  Eat lots of fruit, vegetables, protein and get your body ready for the long haul.  The 30K is the first half of the marathon.  They say, 20 miles is half way.  If you hit the wall, this is true.  Don't run the 30K hard, just a good pace run.  The marathon is only a month away.  Don't leave the ultimate performance here.

Try to get your shoes, insoles, socks, clothes, gu, water, gatorade, etc.. right at this one.

Thursday, January 17, 2002

Long runs need to start like a long run.  Don't run you long runs from the front to the back, run it from the back to the front.  I see so many runners who start a long run like it is a 5K, then about mile 2 they realize that it a long one and they settle down to a struggle pace. 

Start slow, slower than necessary and cautiously let yourself find an easy pace.  You will save so much time by not slowing down at the end that you will look like you are speeding up while the majority start struggling.

Wednesday, January 16, 2002

The total package.  Runner's need to understand all the needs of the runner.  Running is not limited to running.  Not only do you need to run different types of workouts, but you also need to cross train, stretch, strength train, yoga.  The question is how.  Well stay tuned.

Monday, January 14, 2002

This Sunday is the RunTex 30K in Buda.  This is one of the landmark races for those preparing for the Motorola Marathon.  I highly recommend this event due to the length of time, on the road, with great support.

There is a little twist with the shirts, a long sleeve, fitted, gender specific high-tech shirt.  It will be worth running for.  We will have shirts to size at packet pickup.  Since it is a finisher's shirt, you will have to finish to pick it up. 

Train easy this week and let your body start fresh.  You will feel better and avoid injury.  For those who are worried about getting in enough miles, don't.  Warm up and Warm down  a mile or two if you want.

Friday, January 11, 2002

We are going to have a tribute to Scott on the RunTex 30K Shirt.  It is a finisher's shirt so we may all want to wear a purple ribbon for Scott during the run.  We sure hope Sharon has the energy to continue. 

Thursday, January 10, 2002

We presented a 2002 Clearcube Distance Challenge Jacket to Scott Boatwright.  This series means so much to so many.  It was very special to know how much completing this series means to Scott and Sharon.  I hope that Sharon will continue as our guest through the rest of the series.   All the runner's will be continuing for Scott.

Wednesday, January 9, 2002

Tuesday, January 8, 2002

My heart is warmed by the outpouring of support for Scott and Sharon.  Our community is so special and everyone cares so much.  Every day we have is a gift.  Don't take it for granted.  Spend time with those you love.

Monday, January 7, 2002

For those of you who ran the Strasburger 25K, you are probably wondering how much harder the marathon could be.  This was a very challenging course and will set you up very well to take the next step, the 30K, and then the final step, Motorola.

The course at the 25K was hilly to say the least.  Well, Motorola is not.  Also, the excitement of the marathon and the course being in town will make it much easier.  The idea behind the series was to prepare you for the ultimate goal, crossing the finishline at Motorola.

Saturday, January 5, 2002

I want to thank all the runners, volunteers, runtexans, sponsors (Motorola, Equity Office, Z102, Jammin 105.9, HEB, Mangia, Chippery, ASG Austin Java and Ellis Graphics) and spectators who were at the Strasburger 25K and 5K this morning.  You participation is greatly appreciated.

We had a very sad situation with a fallen runner, Michael Boatwright.  He was unable to saved.  My heart goes out to his family and friends and the entire running community.  My thanks to all who were there to help.   So many stopped their race to help and the Police, Firemen, EMS worked endlessly to bring Michael back.

Friday, January 4, 2002

Okay, so it is really cold out.   Gloves, Headband, tights, baselayer, thermal layer, wind breaker.  Don't let your self get chilled.  Don't be the one who gets caught in a conversation before you have had a chance to put on a dry base.   This is the crucial time of avoiding winter colds and flu.  Wear more to the run, use the extra to put on when you are done.  Strip off the wet cold clothes immediately.

Good luck tomorrow at the Strasburger 25K.

Thursday, January 3, 2002

I check the above survey on feet and was sad to see that over half of you have sore feet.  Make one of your New Year's Resolutions to find out a solution and let us help.

I also received a great email today I wanted to share.

Paul,

You don't know me, but...

Thanks.  For the stores.  For the people.  For the races.
For the knowledge.  For MarathonKids.  For the powerade
and water by the lake. ...

Thanks a bunch.  And happy new year to all of you.

.dh.

jumping_fish: 02jan02 -- RunTex

It was an afterthought.  "Maybe something in there is
on sale.  After all, it is just after Christmas time."
So I pulled into the parking lot and poked into the
store.  They wouldn't mind the sweat-soaked clothes;
this was a runner's store.

There wasn't a whole lot to look at in there that I
hadn't seen before: I just bought a second pair of
running shoes from them a week or two ago,
the running gear is a bit too trendy and way too
expensive, and the watches ... well let's just say that
they are meant to appeal to a different age bracket
(although it should be said that the huge LCD digits
have a certain appeal to a runner over 40).
 

The people who work there know their shoes; they also
know when to leave a customer alone.  So I wandered
aimlessly for a few minutes left blissfully unpestered
and found something after all: a pair of inserts for
aching arches, and a little something for someone's
birthday coming up.

At the counter I reached for a pen, damp running gloves
still on my hands.  "Nice gloves," the woman standing
behind the register said.  "I love them," I said.
(I didn't tell her that they had disappeared under a
pile of clutter for a few days recently which left me
in a tizzy.)  "And when I wear my cotton mittens over
them, my fingers are as toasty as can be."

She knew just what I was talking about, and the thought
of warm fingers on a chilly run beside the lake
evidently made her smile.

RunTex on Lake Austin Boulevard.

Wednesday,  January 2, 2002

It is time to vote for the RunTex Runner's Choice Awards.  I hope you will take part.  We will keep the voting open for the month of January, so tell all your friends.

Vote Now! 2001 Runner's Choice Awards

Tuesday, January 1, 2002

I hope you had a safe New Year's Eve.  2002 has started on a cold note.  We are learning first hand how to dress when it is cold out.  Hard to imagine this is the same place that is so hot in the summer.  I wish you all the best for the new year and hope your running is effortless.

Now is a great time to start a running log, either a paper one or online (runtrac.asp).

One of my favorite New Year Resolutions:

Monday, December 31, 2001

Please resubmit your "Running New Year's Resolutions".  Happy New Year

Friday, December 28, 2001

I would like to have a special Daily Word on New Year's Day that has a selection of your "Running New Year's Resolutions".  Please email me with the intent to be read.  paul@runtex.com

Thursday, December 27, 2001

It looks like over half of you who answered the above poll have feet that hurt.  Please use our private fittings to come in and let us take a look.  If you have the right shoes, insoles, training program, etc..  your feet shouldn't hurt.

Wednesday, December 26, 2001

Now that you have completely carbo-loaded, go for a long run.

Tuesday, December 25, 2001

Merry Christmas.  I hope your Christmas was peaceful and joyful.

Monday, December 24, 2001

Yesterday was one of the most glamorous races of the year.  There is something magical about running from the Capitol steps through the heart of Austin, Congress Avenue with a police escort and being protected by police every step of the way and having a crowd of spectators, some of which have just run their own event and comparing times.

The mile is just a great test of endurance and determination.  The next time it rolls around, I hope you will join us.

Friday,  December 21, 2001

I hope you will join us in supporting our Food Drive for the Capital Area Food Bank.  Run in the Holiday Classics 5K this Sunday.    Bring in 5 cans of food for a discount on your entry fee.  This is the perfect time to run and give back to the community at the same time.  Please come into RunTex Riverside to register.  

Also, don't forget about the Congress Avenue Mile this Sunday.  This is our first dual race.  A 5k at 8 am, the Holiday Classic, and the Mile at 8:45 am.

Also, want to be a coach in RunTex University, email me at paul@runtex.com

Thursday, December 20, 2001

Tis the season to regenerate.  Use this time of year to eat a little more, run a little less, go to a few parties and spend your time and energy giving to others.  Don't stress if you miss a run to go shopping or to go to a party.  Don't stress if you stay up late at a party and miss the next mornings run because you slept in.  Don't pass up that goodie tray at the office or party.  

Your body could use the extra calories and your mind could use a break in focus.  You will be stronger come  spring if you regenerate and recreate during the holidays.

Tuesday, December 18, 2001

New poll is do your feet hurt.  Your feet are a great indicator of your training.  Your feet do a lot of work in this running game we play and you need to take really good care of them.  If you are over training, your feet are going to tell you.  If you wake up in the morning and step out of bed to sore feet, you should listen to them and either take a day off or run really easy until they feel better.  

Another way to take care of your feet is to make sure you have the right shoe and the right insole.  The better your shoe fits and supports, the less work your foot has to do.  If you are in the wrong shoe, your feet will go through an improper pattern and can do extra work and get really sore, even injured.

Bottom line, your feet shouldn't hurt.  Don't just grin and bear it, come see us for help.  We now offer private fittings for special needs.  privatefitting@runtex.com  We can review your footwear, your insoles and your training.

Friday, December 14, 2001

Tomorrow is the Jingle Bell Run benefiting M.A.D.D.  It is a  5K.  A true Austin Tradition.  It is also the first day for the Human Race Training program.  Are you going to be part of the Human Race?  Remember to run easy today if you are going to do Decker.  Maybe even a zero day.

Thursday, December 13, 2001

I hope you will come out for the Fashion Show tomorrow night for ODLO at our Central Market Store.  It is at 7:30.  Mike Rosenthal is playing and there is food.  www.mikerosenthal.com 

Wednesday, December 12, 2001

I really enjoyed being part of the Torch Relay last night.  What a thrill to see such "spirit".  It was contagious.  The relay was so well done and had such energy.  Austin did a great job of including so many people.  

Tuesday, December 11, 2001

Today is the Olympic Torch Relay.  To View the course, click on this:  http://216.136.25.199/images/routemap.jpg  

I am very honored to run a leg tonight on South Congress heading towards Auditorium Shores.  I hope you will come out and join the Torch on Auditorium Shores.

On another note, check out our new runner of the week profile.  Don't be bashful.  Also, join us for our ODLO Fashion Show at the RunTex Central Market.  This Friday Evening at 7:30 pm, pizza included..

Monday, December 10, 2001

As the year is coming to a close, it is time to start thinking about the Runner's Choice Awards.  We will have voting available soon.  The Categories are Favorite Race, Favorite T-shirt, Favorite Running Shoe and Favorite Coach.  

Thursday, December 6, 2001

This Sunday is the Dallas White Rock Marathon.  If you are running, good luck.  Start easy and finish smooth.   

Wednesday, December 5, 2001

The Clearcube Distance Challenge is going very well this year.  It is amazing to me that there are still 530 runner's who have done all three races and are headed to Decker Challenge.  The Decker is a pivotal point in the series.  This year's Motive 20K will help tremendously because it gets you ready for the distance and you only have to adjust to the hills of Decker.

If you are hanging on by a thread, have faith in the fact that your body will make it through.  Don't over train during the weeks of the races.  These races can get you to the finishline of the marathon.  Simply run like a 10K runner during the week and rest before the series and rest after.

On another note, you can vote on your favorite Cap 10  t-shirt design at cap10k

Tuesday, December 4, 2001

If you are having any problems with your footwear and you want a "private fitting" with our senior staff, click on the above button to arrange an appointment.

Monday, December 3, 2001

This Saturday night is one running event I hope no one misses, The Trail of Lights 5K.  This is the most fun run in town.  You can run fast, great course and you get to be the first one to see the trail of lights.  If you are in shape, it will be a pretty blur.  You can also use this one to bring your "entire" friends and family unit out to enjoy a walk or jog or a combination.  The night event, starts near the Zilker Park Christmas Tree and finishes to the best spread of food ever.  The shirt is a long sleeve mock.

This is the best deal in town.  To look at last years recap http://www.runtex.com/trailoflightsarticle.htm

Thursday, November 29, 2001

Running in the cold is a whole new game.  Once you are out the door and warmed up, it feels great.  I suggest you dress with tights, thermax top, gloves, headband and a wind break of some sort of water resistant shell if raining or windy.   This is the usual advice.  The real important part is the stopping.   Be prepared to put on dry warm stuff immediately.  Take a hot shower if you can, then stretch.   At the least, change your top to dry warm sweatshirt.  Don't get chilled.

Wednesday, November 28, 2001

This Sunday is the Third Race of the Clearcube Distance Challenge.  I hope you will continue on your way to the Motorola Marathon by coming out to what looks to be a beautiful race on a beautiful day.  The distance is perfect, 20K.  The weather forecast is perfect.

Sign up online today or at RunTex this Friday and Saturday.  Motive doesn't hold back.  You even get a dri-release shirt.  $24.00 value.

Monday, November 26, 2001

Variety is the spice of running.  Vary your pace, distance and loops to keep running fun.

Sunday, November 25, 2001

In recap, this year's Turkey Trot was a very special one.  The Governor was there, the crowd was the biggest ever, almost everyone survived the big hill on 15th (talk about bragging rights), and the weather was good.

Not to mention, there was great coverage of the event in the statesman.  Thanks to all involved.  

Wednesday, November 21, 2001

Tomorrow's Turkey Trot is a great way to get in a steady state run.  Don't treat it like a race, just a quality run with a conservative first mile or two.  Another approach is bring the whole family or friends and enjoy the scenery.

Tuesday, November 20, 2001

I hope you all will join us for the Thundercloud Sub's Turkey Trot, 9 am. Register at RunTex Riverside.  Let's make this show of community the biggest ever.

Friday, November 16, 2001

I hope you had a great flood free week.

Monday, November 12, 2001

Running is alive and well.  This weekend was amazing.  Saturday had the UIL State Cross Country Meet and the Sprint Walk, Sunday had the CSC Spot 10 miler which had record numbers and the San Antonio Marathon.

Is is so rewarding seeing so many people taking charge of their life and their bodies and getting in shape.  It is a new world when you are fit and healthy.

Friday, November 9, 2001

Do you run barefoot?  One of the best ways to strengthen your feet is to run barefoot.  Not an easy thing to do around here.  A rubberized track may be your best bet and you might want to keep your socks on.  Don't run much, just a lap or two after you are already warmed up.  

Be careful and this isn't mandatory, just extra credit.

Thursday, November 8, 2001

If you feel like you have no vertical lift to your stride or you shuffle too much, work on doing more calf raises, step-ups and hills.  

Calf raises are done by standing on the edge of a step and dropping your heels down and then lifting them up using your calf muscles.  Do 3 sets of ten starting with both legs together and after that gets easy (a couple of weeks) do them one leg at a time.  You should do this 3 -5 times a week.

Step ups are similar except your are stepping up to the next step and coming right back down and repeating on the same leg 10 times on each leg and doing 3 sets.  You should do this 3 times a week.

Hills are the final element.  Nothing develops lift like hill repeats.  Don't just do a hilly run, do hill repeats.  The trick is to get used to the hill before you run too fast up it.  Do 3-5 repeats once a week.

Of course, only do this if you want to improve.

Wednesday, November 7, 2001

Tuesday, November 6, 2001

When a high school and college coach is working with his/her team, they are always trying to get their athletes to build a base so they can do the necessary quality runs to compete well. 

In this marathon boom, there are thousands of runners with a great base who haven't done the quality workouts that make the faster. This is not just for the elites.  The rules apply to all runners.

Quality runs complement long runs.  Neither alone can get you to your best.  The balance of the two is the answer.  Too much of either will hurt you.

Monday, November 5, 2001

Marathoners, don't over do the long runs, over do the quality runs.  Run as many 5-8 mile runs at a much faster pace than your goal marathon pace, a minute or so per mile faster.  The quality and tempo will pay off come race day.

Friday, November 2, 2001

When was the last time you ran Mt. Bonnell or Far West or Stratford ?  Don't forget the long hill repeats that really make you tough.

Thursday, November 1, 2001

I think we have a new tradition in Austin.  The HEBuddy Trick or Treat on the Trail was very fun.  All the fine folks at HEB, Austin Parks and Recreation (Jim Valadez), KGSR, and the hard working RunTex Troops and about 200 excited, costumed kids plus their parents did what turned out to be a mix between trick or treating and a run/walk.  

The event started like a run, then every quarter mile there was a very well decorated candy stop for kids to trick or treat at, then they would run to the next one.  The spots were under lights on a dark night.  Very cool.

Thanks to all involved.

Wednesday, October 31. 2001

Happy Halloween.  I hope you will join us tonight at the HEBuddy Trick or Treat on the trail.  It starts at 6:30 pm.  It is a 2 mile walk/jog with trick or treat stops every 1/4 mile.  Only $5.  

Otherwise, run in costume today.

Tuesday, October 30, 2001

There are a few things all runners should do.  Stretch after you run, work on your balance and core muscle strength, go for a long walk, and help someone else become a runner.

Monday, October 29, 2001

If you are training with the intent to improve, you will find yourself totally dead every two or three weeks.  You should expect it, look forward to it, enjoy the break it creates and know you are getting better.  Also, when you feel good, run fast.  When you feel bad, run easy and minimize the mileage that day.  Don't train your body when it is tired, that is your body telling you to rest.  Rest is when you get stronger.  When you train, you apply the stress, when you rest, your body adapts to the stress.  If you don't rest, your body doesn't get stronger.

Saturday, October 27, 2001

Try starting a new habit.  When you finish a distance run, do 4 strides and then sit down and stretch.

Friday, October 26, 2001

Halloween is coming up and we are going to try something new.  We are working with HEB to put on the first HEBuddy Trick or Treat on the Trail.  Bring your family out next Wednesday for fitness and trick or treat mix.  1.7 mile loop.  7 trick or treat stations, every 1/4 mile.  T-shirt and lots of fun, even a costume contest.

Thursday, October 25, 2001

The Congress Avenue Mile and the 911 Fund Run  is rescheduled.  Our sign ups are very low and there seems to be too many conflicts.   There is another race in town, The Trilogy Race to the Rescue, that is going to benefit the 911 Relief Fund on Saturday morning and the low attendance tells us this is not a good time to have this event.  We are pushing it to December and are confirming the new date today and will make an announcement.

I apologize for any inconvenience.  If you can't make the new date, we will refund your money.

Wednesday, October 24, 2001

As our events grow, so do our need for a bigger team.  If you are interested in working occasionally for $ on our bigger events, let me know.  Runner's know how races work and make great staff on race day.  This is a great way to turn your experience into extra money.  Shoot me an email if you are interested.

Tuesday, October 23, 2001

It is a little hard to move on from this one.  However, if you won your age group, you have a signed Willie Nelson CD waiting for you. We plan on mailing them out today or tomorrow unless you come in today.

Thanks for all the feedback on Willies 10K.  

This weekend we have the 911 Fund Run and the Mercedes of Austin Congress Avenue Mile.

Monday, October 22, 2001

Wow.  Willie is magic and that was a magical night.  

This was a new mix and we have lots to improve on in the transition from run to concert.  The concert rules are so different than run rules.  It is important that your experience is a good one.  We want to hear all the feedback so we can fine tune this event.

From my view, there were long lines for food and drink.  We need to have more time between the run and concert and add many more restaurants.  Mangia and Threadgills were very generous in donating the food last night.  Mangia gave away 2500 lasanga servings.  The participation on this tripled in the last two days and everyone did their best to react.

I want to thank all the volunteers, sponsors, runtex family and the runners and walkers for their hard work and patience on this new event.  I hope Willie will do it again and I hope you will too.

Friday, October 19, 2001

This is a very exciting weekend for Running in Austin, Texas.  Please come and join us for our Willie Nelson 3K Mosey, 5K walk/jog, or 10K Run.  www.willies10k.com  It is a great cause and a great show.

Thursday, October 18, 2001

I am going to change my format for Run of the Day.  I am going to change it to be much simpler and more realistic to how I coach runners.  Please check it out.

Wednesday, October 17, 2001

Beautiful day in Austin, Texas

Tuesday, October 16, 2001

If this is your first year at marathon training, avoid bruised toe nails by make sure your shoes are long enough for long runs.  You may be just fine in a shoe under 10 miles.  Once you go over 10 miles, things change.  You need more room, tighter midfoot, snug heel.   You may also need a good insole to keep your foot supported in the shoe.  

Your foot collapses more than usual, your shoe's materials stretch out and your biomechanics get sloppy.  Plan ahead and avoid that long process of growing out a bruised toe nail.

Monday, October 15, 2001

Once you are an aerobic runner, the way you succeed as a runner is to isolate the key workouts necessary to prepare you for your goal.  Your "junk" miles are good to keep your total volume up, but they are not the key to greater performances.

You need to practice the different elements of training to build a stronger engine.

Sunday, October 14, 2001

Wow, what a great race.  I am so happy that our running community is so strong.  A big thanks to the Big Sponsor, BMC Software, to HEB, to the people at Lifeworks and especially the staff of RunTex.  We have been doing this for a long time and our team is the best ever.  It is a pleasure to be part of this great city and this great running community. 

Friday, October 12, 2001

How often do you push the pace? There are days we should run easy or simply walk and there are days to push the pace. The rewards of a hard run are numerous. You work on your mental strength to endure, you make your body stronger, you become one hard workout closer to your goal, you burn excess calories long after the workout is done and your mind and body is clear.

Thursday, October 11, 2001

Rain or Shine!  Running is a rain or shine activity.  Some of your best runs will be in the rain.  If it is cold wear a waterproof jacket or vest with a thermax long sleeve.  It if is warm, don't worry about being wet.   Just have a towel and dry clothes ready immediately.  And don't forget to stretch.  If you run on the roads, you should wear shoes with blown rubber outsole in the forefoot for better traction.  If you run on the trail you will love the traction and lack of dust.

Wednesday, October 10, 2001

I talk about endurance because I feel it is very important in our world to be physically fit.  It isn't an option in my opinion.  I hope you will take the time to make sure all your family members get out and walk.   Don't try to make a runner out of everyone but take the time to go for a walk or play a sport with your family to make sure they get fresh air and major muscle movement.  

It is so important to have a strong body.

Tuesday, October 9, 2001

This Sunday is the BMC Downtown Classic.  I hope you will come out and support this event.  There are many reasons to.  One, it is the first event in the Clearcube Distance Challenge.  If you miss this one, you are out of the series.  Two, it benefits Lifeworks.  Lifeworks does wonderful things for this community and they are having trouble and having to cut back with the recent developments in NYC.  As we all know, with the out pouring of money to NYC, local charities and being affected.  Please do what you can by registering and helping raise money for Lifeworks and getting a great race.

Monday, October 8, 2001

I am starting a new program on the web.  It is called Run O The Day.  I am going to build a program day by day for people to follow at three different levels and for 4 major distances.  The levels are beat the distance, beat the clock, beat the competition.  The distances are 5k, 10k, 1/2 marathon, marathon.  

The 5K program will build to Spring 5K's.  The 10K will focus towards the Cap 10.  The 1/2 marathon to the 3M Half Marathon.  The Marathon to the Motorola.  I hope this is helpful.  We will invite you to group runs on occasion.

Friday, October 5, 2001

If you are running the NYC Marathon, email me.

I hope you all are in the mood for some steady state runs.  Jump in to these local races, test your fitness, support local charities and get great goodies.  Show race organizers that our community is stronger than ever.

Thursday, October 4, 2001

Happy Birthday Quinn.

Wednesday, October 3, 2001

Wednesday is a day for short intervals.  Try to run hard for 5-10 minutes today.  Break it up however you want.  After you have gotten going, run 5 x 1 minute hard, 1 minute easy.  Or, run 2 minutes hard, 1 minute easy 5 times.  Or run 30 seconds hard, 30 seconds easy, 10 times.  Then, cool down.

It isn't hard to do and it is very beneficial.

Tuesday, October 2, 2001

When are you ready to do intervals?  A good sign is that your distance runs are all seeming hard.  This is when you need to step into either intervals or fartlek.  Basic formula is one day a week do 3 miles worth of intervals and one day do 1 mile worth of intervals.

If you only do intervals once a week then you should alternate one week long, one week short.  Examples of long intervals would be 6 x 800 meters for the long and 4 x 400  for the short.  It is that simple and it shouldn't be miserable.  Don't think of sprinting.  It is simply going to be a little faster because you are resting so often. 

The specific pattern is:  2 mile warm-up, drills, strides (4-6), intervals, 2 mile cool-down.

Monday, October 1, 2001

Are you helping any else become a runner?  On of the best ways to get an easy day in is to el someone else improve their running or get started.  It is important that when you are helping them, you are helping them and not trying to show off.  Listen to their breathing and watch their stride.  You will be amazed how much you know and you really learn about your running when you coach others.

Once you really get in shape, it is hard to take an easy day.  Your running will improve if you do take true easy days.  Helping a friend get started is a win/win.

Friday, September 28, 2001

Can you believe this weather?  We are so lucky to run in thin, cool air.  Enjoy this time.  If you were one who trained through the summer, this is the pay off.  If you didn't, it is time to get started.  

Thursday, September 27, 2001

This Sunday is the Terry Fox 5K.  It is a great way to get ready for the Clearcube Distance Challenge.  Trust me, this isn't one you should miss.  A little hint, Four Seasons is Catering the finishline at the Four Seasons.

.

Wednesday, September 26, 2001

What a beautiful day in Austin, Texas

Tuesday, September 25, 2001

Big news, we are switching back to the original format for the forums.  They should be up tomorrow.  

Monday, September 24, 2001

I am very enthused by the energy behind running events this year.  There were more kids and families at Marathon Kids than I have seen in years and the IBM Run for the Children was very well attended.  Not only are people out running and walking, they seem to realize how precious life, health and family are.

Friday, September 21, 2001

I hope you will support the Run for the Children Sunday put on by IBM.  There are a lot of distractions these days, but routine and community are very important.

If you have children who want to run in a great mile race, take them to the Zilker Adventures.  Not only is it a fun event, there are really cool activities for them afterwards.

Thursday, September 20, 2001

Wednesday, September 19, 2001

This Saturday is the kick off mile for the RunTex Marathon Kids Program.  It is at the Mike Myers Track Stadium on the UT Campus.  If you have a child that is planning on being a RTMK, please be part of this awesome show of community and fitness.

Tuesday, September 18, 2001

I hope we never lose this sense of unity that the last week has brought.

Monday, September 17, 2001

Friday night was a great experience.  It was so nice to see so many runner's out for a walk.  I wish it was a celebration, but it was a wonderful show of support.  We had a crowd that exceeded 5000 people that raised over $20,000 for the Spirit of America Relief Fund.  

A special thanks to Thad Rosenfeld and Judy Maggio of  KVUE, Jim Valadez and Jesus Oliveras of Parks and Rec, Tracy Walker and all the DJ's of LBJS Broadcasting, Kate Brown of HEB, Capitol Metro, Austin Graphics, and Rod Newlin, Raul Najera, John Conley, Donnie O'Neal, Gilbert Tuhabonyne and the entire RunTex event staff  for pulling this together in an instant. 

Friday, September 14, 2001

I hope you will come out and join us to show your support.

Thursday, September 13, 2001

I hope we don't let Terrorist take away our freedom.  Live each day to the fullest.  

Wednesday, September 12, 2001

Our prayers are with all Americans.  Especially those with friends and family that were killed, injured or missing.  

Tuesday, September 11, 2001

Do you run barefoot?  If you are wanting to do everything you can to get stronger, try to find time once a week to jog on a safe surface barefoot.  This needs to be very progressive starting at 1/4 mile at the most.  Only do this after you have warmed up.  

You will love this.  If you feel anything "weird" put your shoes back on.  If you don't feel comfortable running barefoot, then make sure you are running in your lightest shoe once a week to keep your foot strength up.

We all wear shoes so much that we lose some of our natural power by not developing the one thing that is hitting the ground.

Monday, September 10, 2001

not a word.

Friday, September 7, 2001

I want to remind you of the three elements of training:

Frequency

Intensity

Duration

Track your running for a week and quantify all three.  How often you run, how hard you run, and how long you run.  Once you have this base line, you can plan your progression based on your goals.

If you want to run fast, you focus in intensity.  If you want to run long, you focus on duration.  The frequency that you run long or fast (hard) will determine your risk/injury ratio.

Thursday, September 6, 2001

In my opinion, life is about endurance.  Running teaches and develops endurance.  This is the real value of exercise.

Wednesday, September 5, 2001

It is the time of year with the cranking up of mileage for you to be very in-tune to your body.  Remember the warning signs of injury.   When you get up in the morning is when you can really sense problems coming on.  Deal with the first sign of pain.  Don't let soreness become injury.

Consider yourself a highly tuned race car.  You need to have your mechanics on call so when you need them, they are there and you know who to go to and they know who you are and your history.

Tuesday, September 4, 2001

On October 27th, the Congress Avenue Mile is coming back.  It is a Saturday this year and we have an exciting new sponsor, Mercedes Benz of Austin.    We have also added a 5K at 8:00 am.   The event benefits the Greater Austin Sports Association.

I hope you feel the need for speed and test you mile ability.  The mile is a great test of fitness.  It isn't a sprint, it is an indicator of your range in running.  Don't be afraid of being slow or thinking the mile is too painful.  It is the most exciting race a distance runner can run.  Put all those mile and intervals to the test and find out what your Mile PR can be.

The mile starts with a brisk first quarter followed by a settling quarter.   The third quarter of the race is where the work begins and then the last quarter is where you find out if you went out too fast or if you have a kick left.  

Regardless of pacing, you will feel like a million dollars when you have finished and you are warming down.

Monday, September 3, 2001

When was the last time you ran town lake Kid's Style?   We did this on Saturday for the On the Road Again training program.  It was very fun.  We did our normal warm up then we took off running and I picked points in my head where we would run to.  Then we would walk until everyone was talking and having fun again, then we would take off again.  We ended up having a great workout and ran it faster than if we had gone around continuously.

Give it a try.

Friday, August 31, 2001

Are you running in the rain.  I hope you are enjoying the cool rain running.  Now you know how runners in Oregon feel almost year around.  Be sure to have dry clothes to change into before you stretch.  

If you are letting the rain keep you indoors, you are missing some of the greatest running you will ever experience.  Don't overdress, it is still warm out.  

Thursday, August 30, 2001

More rain.  

Wednesday, August 29, 2001

it rained.

Tuesday, August 28, 2001

One way to improve your running is to increase your range of motion.  Each muscle group and joint has a range of motion that it functions through.  There are two concerns, how flexible you are and how strong you are.  If you can work on your flexibility and the amount of strength you have you will able to run easier and more fluid.

This is part of the program to get better.  Many runners avoid the necessary activities they can do to improve their running.  Instead they run the same distance over and over.  Don't avoid the necessary technique work, stretching and cross training.   The best way to do this is with a group and a coach.

Monday, August 27, 2001

We are testing a new forum software and would like your feedback.  It gives us some of the features we were looking for and helps organize the topics.  Please try it and let me know how you feel about it.  

How about that rain!

Saturday, August 25, 2001

Marathon Kids is for all of Central Texas.  I hope you all feel welcome to get your child's school involved.  Please contact me if you have any questions.  I will make sure your school is included.  Home schooled children are also encouraged to join in.  

Teach your children how to run young to ensure great fitness as they mature and age.  Think of it like swimming.  They will be able to run efficiently if they learn now.  It is a great headstart.

Friday, August 24, 2001

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It is time to get ready and committed.  For all of you that are wanting a direction to your training, the Distance Challenge is a great progression towards the marathon.  Many use it as a training program.  I hope you will join us.  Clearcube is raising money to give to Any Baby Can for every finisher of the distance challenge.   

Austin runners are so fortunate to have such great people in positions to be able to support the local running scene.  Thank you Mike Frost, CEO, Clearcube.  Also thanks to Frank Schmidt, Tracia McDougal and Ken Knotts with Clearcube.

Thursday, August 23, 2001

Here are a few additions from our friends on good training habits.

1. Set realistic goals and NEVER exceed them.

2. Park a mile away from the track to avoid skipping the warm-up and cool-down.
                            Chris Hearne

Paul,

I think your list of good habits should include "have fun while you run".  It's a lot easier to be motivated and stay motivated if you have a positive attitude and are truly enjoying what you are doing. 

Thanks,

David Reese

Running really can change lives and add focus in a crazy world and add the sense of well being in a tough economic time.  Don't let stress steal your energy, get out and run and walk.  Enjoy every day.  Each day is a gift.

Wednesday, August 22, 2001

Today I had the opportunity to talk to the P.E. Teachers of AISD and I want to say, they are a great group of people.  We are so lucky to have such quality people commit to physical education and teaching.  

We are promoting the RunTex Marathon Kids program for this year.  If your child is in Elementary School, public, private or home taught, please push for their involvment.  Contact me if you need details.

Tuesday, August 21, 2001

Routine is part of an athlete's lifestyle.  To maximize your progress and performance, you have to create a routine.  This routine needs to include lots of sleep, time for meals, regular supplements, a consistent training pattern, and planned rest days.

While you are training for an important event, you need to sacrifice the night light and get to bed on time. 

A constantly changing routine causes extra stress and negatively effects your performance.  Take control of your time.  In this fast pace world we live in, exercise is the way to stay sane, healthy and have that sense of well being.  

Monday, August 20, 2001

Nice teaser on the cool morning yesterday.  Finally some rain to reduce the dust on Townlake.  If you travel this time of year to a cooler climate you will know exactly how much stress the heat and humidity is here.  This is a great training tool.  I feel it is like training at altitude.  

If you train in the heat, you can either race in the heat or travel to a cooler climate and feel like a million bucks.  The air is also thicker with the humidity so you will have an easier time pushing through the air in a dryer climate.

If you don't travel, just wait for that first northerner to blow through.

Bottom line, if you are burned out, frustrated, dread running, etc... it is most likely the heat.

Sunday, August 19, 2001

The new poll at the top of the word is there for me to determine interest.  By contributing you will help me/runtex know what our readers/runner's/walker's are interested in so we can better serve you.

I thank Brom Hoban for putting this technology to good use.

Saturday, August 18, 2001

Top 10 Good Habits of runners:

1.  Drink lots of water before, during, and after you run
2.  Eat Fruits and Vegetables
3.  Have a training plan and vary your training
4.  Run with other people
5.  Have good turn-over and a "short stride" (the running equivalent of spinning)
6.  Stretch after you run
7.  Cross Train
8.  Have a Mentor/Coach
9.  Know when to rest
10. Have a goal event

I would like to continue this list.  Send me your additions.

Friday, August 17, 2001

I talk to so many runners who have issues with their knees.  My take on knee health is the lack of muscle balance in the legs.  Most runners avoid the necessary maintenance work to keep the legs strong in all directions.  

Because most runners don't do technique drills, run backwards, slide sideways, they focus their work on forward running.  This works the hamstrings more than the quads.  The lateral muscle groups that provide stability and balance also lack in the necessary strength and range of motion.

By taking the necessary 15 minutes, twice a week, you can maintain good muscle balance and put the muscle back in your quads, which can help the knees track properly and avoid problems.  Another benefit of strong quads is better shock absorption and less stress on the joints.

Cross training by walking, cycling, swimming and lifting weights can also keep muscle balance.  Don't avoid the necessary cross training.

Thursday, August 16, 2001(PM Edition)

I just saw the comments from Clint S and want to clarify my reasons for recommending different types of training.  With my 20 plus years of running, I have always used shoes specific for they type of running I was doing.  I even did this before I owned a running shoe store.  Why, because it helps you avoid injury and perform better.

If you don't vary your training, don't do intervals, don't worry about having different shoes.  If you do, I still recommend multiple shoes.

Thursday, August 16, 2001

Do you run in the right shoe?  Do you have the right combination of shoes?  It is important to know the difference between a recovery day shoe and an interval day shoe.  When you do speed work, do not wear Motion Control Shoes.  The key is to have the proper introduction to different shoes.

Every runner should have a collection of shoes ranging from racing flat, light weight trainer, every day trainer and maybe a long run support shoe.  

Wednesday, August 15, 2001

School is starting, the next thing we will know is the first cold (cool) front will be hitting and all the hard work this summer will start paying off.  We are all wondering why we feel so bad when we run, it is the heat.  The good news is when it cools off, you are going to feel like you have jets.  You will have to be careful not to pull a hamstring.

Tuesday, August 14, 2001

If you know of anyone who wants to join a running program truly for beginners send them down to RunTex this Saturday at 10 am.  It is the "On the Road Again" training program.  It is going to be so easy, anyone can do it.

Monday, August 13, 2001

The issue with the forum posts is cleared up.  We are going to upgrade our software to so we can moderate the forum for posts that are not legitimate or degrade the quality of the forum.

We have a wonderful community and we feel fortunate that so many people care so deeply.  

I think it is time to start the countdown to the first cold front.

Saturday, August 11, 2001

Today someone has made two posts using my name as the author.  This is very disappointing.  I will only use this column to communicate my opinions and comments.  

Friday, August 10, 2001

Wordless

Thursday, August 9, 2001

Today, RunTex Riverside has a special guest.. If you can come by the store at 2 pm today, you will get to see and get an autograph from Willie Nelson.  We are launching his 10K here in Austin and his training program.  I hope you can join us.  

If you sign-up for his race today, you get a free "on the road again" in-training for t-shirt.  I really hope you will come down and show your support.

Wednesday, August 8, 2001

If you are a morning runner, as part of your routine, you should drink water in the middle of the night.  Hydrating is a full-time job.  Have a drink by your bed and when ever you roll over and think about it, take a drink.  You will notice the difference on your runs.

Tuesday, August 7, 2001

Austin is just a great running community.  The reason is everyone's heart is in the right place.  It is so nice to have so many people want to help others.  Most, if not all, of our races benefit charities.  What a great combination of fitness, giving and awareness.  RunTex is proud to be part of this.

Monday, August 6, 2001

Listen to the taste in your mouth.  If you have a bad taste in your mouth and water doesn't taste good, you are needing something different in your diet.  Try salted nuts, like pistachios, bing cherries, grapefruit juice, spicy food.  These are some of the solutions I have found this time of year when you are sweating out every essential element and minerals.

Another good trick is to take zinc tablets, chewables, twice a day.  These have really helped  a lot of people I know of.

Friday, August 3, 2001

Are you building your base?  This is the time of year to be building your base.  This means you should be running easy miles, doing technique drills and strides and ready for the first cool front, yeah right, this fall.  This shouldn't be your high energy training time.  Keep it easy, jump in a pool when you finish and stretch.   

Thursday, August 2, 2001

No Word

Wednesday, August 1, 2001

With August comes back to school, sales tax holiday and Willie Nelson at RunTex.  2 pm on Thursday, August 9th.  I hope you will join us to show our support for him committing to play in a concert/run in October for the Austin Running Community.  We will have "on the road again" training t-shirts for the first 250 who sign up for the race that day.

Tuesday, July 31, 2001

Say goodbye to July, Say hello to August.  

Monday, July 30, 2001

There are a lot of runners who simply run to feel good, eat at will, maintain their weight.  Not to run faster, farther or beat anyone.  So how should these runners train?  How ever they want.  Take the pressure off, run like you feel.  If you feel like a short fast 3 miler, go for it.  If you feel like a long run, do it.  

The rules of training still apply, if you add do much too soon, you risk injury.  If you don't do any variety, your running will be stale.  The secret to running is to think of different runs when you are deciding to what to do.

Not all runners need a race to stay motivated.  There is such a thing as conversational running.  We have a new Runtexan that is from the country of Burundi and he says they would go for 20 mile runs and sing on the way.  Sounds like a new direction.  Let's get singing and enjoy our city, health, family and friends.

Friday, July 27, 2001

Big news.  The Series is now down to 8 races including the marathon..  As of yesterday, the Race for the Arts is off the books.  It is now the Big 8.  We also have a new sponsor of the series, ClearCube Technologies ( www.clearcube.com ).  We will be announcing their involvement very soon. 

Are you doing what you should be to be ready for the "BIG 8"???!!!

Thursday, July 26, 2001

Being the footwear editor for Runner's World Magazine has allowed me to run in every shoe that comes along.  I have been in this business a long time now and I can tell you, choices are changing.  If you haven't tried on a new brand in a while, you may want to.  

Because of the recent fashion craze of running shoes, some major brands have lost their focus on the needs of the "lifetime" runner.  The true athletic brands actually are performing better on the road and trail.  Who are you going to trust your feet to on those long, long runs?

Wednesday, July 25, 2001

Every runner should have a running goal on their birthday.  On your birthday you should try to run a long distance, an extra mile every year, or a fast time.  Your birthday party should definitely include a run.

Tuesday, July 24, 2001

I have mentioned this more than once but it deserves a mention again.  Your fitness can be defined by the frequency of training, the duration of training and the intensity of training.  These three factors are the secret to progression and being injury free.  If you are in a solid training pattern right now, you have a combination of frequency, duration and intensity that your body is accustom to.   

Where people go wrong is they either never change it and never progress, or they change to quickly and often increase all three factors at once.

You need to know your goal.  Is it a marathon that has a long duration, low intensity (hopefully), and a low frequency.  If this is the case, your training can match.  You do the easy long run once a week or twice a month.

If you are training for the mile and have to race every weekend, then you have to run fast, often.

The key is to assess where you are now, where you want to get to and how much time you have to adapt.

Monday, July 23, 2001

As adults, time is moving so fast that getting one really good workout a week may be all we can expect.  Funny how nature works.  As we age, we also need more rest.  Try to put in one really good, strenuous, difficult, extreme workout a week.  This will take the pressure off of the rest of the week and goes along with the reality of being an adult.

On a bigger scale, do a really, really, really hard workout once a month.  This workout should totally drain your battery.

Friday, July 20, 2001

Technical difficulties.

Thursday, July 19, 2001

Goals and how to get there.  

If your goals is to run farther, your first 10k, half marathon, or marathon, it is important to have a plan to increase your mileage over time to reach your goal.  You should start with your goal date and where you need to be there and plan backwards to today or your starting date to see where to start.

There are different strategies towards increasing mileage.  You can use different cycles.  You can increase on a daily basis, weekly, or monthly.  You can increase your long run and sustain your average run or you can increase your daily runs.

The types of workouts to plan in are:  over-distance, long intervals, short intervals, steady states, resistance, calousing and recovery runs.  Blending these into a program for you is the most important tool a runner can learn.

Stay tuned.

Wednesday, July 18, 2001

It would be a great time to write down your goals for this next season.  Once you have done that, you need to write your action plan.  Your action plan will give you road map to know if your goal is achievable and if you are on track along the way.

It takes a lot of pressure off when you have this plan.  You don't have the stress of deciding what to run on a given day.  You can always adjust the plan based on the realities of time.

When you are designing your training plan, make sure to include your resting plan.  Give your self the necessary rest to recover and adapt to your training.  Don't become obsessed with training and miss the point, improvement.  It is very possible to over train and get slower or get injured.

Tuesday, July 17, 2001

I am always enthused when I work with a new group of runners and see how much they improve with the proper workouts.  So many runners leave out 70% of the necessary type of training and never reach their potential.

If you plan your training you will be amazed.

Monday, July 16, 2001

In this time of year, try running near a swimming pool so you can finish and get in the cool water right away.  Your recovery will be greatly improved and your perception of the heat will change.  The heat running is to create the great feeling of diving in hot and sweaty.  

After you have cooled off, stretch and make sure you get those liquids in right away.  It is most effective if you drink and stretch in the first 30 minutes.  The only way to make this work is to plan ahead and build in time to stretch.

This time of year can be the most rewarding and invigorating time for running.  The days are longer, you don't have to get in a Sauna when you are done, and you can drink as much as you want.

Friday, July 13, 2001

Tonight is the final Twilight meet at Nelson Field.  If you want to see an amazing track meet come on out.  It is from 6 pm to 10 pm.  

Have you done your drills this week?  If you need some assistance, our runtex university is what you need.  I know I keep harping on this, but for good reason.  Your running isn't complete if you don't work on your technique.

Another point on improvement is that it takes 3 years to really develop as a runner.  Don't be in a hurry and don't give up.  You don't know how good you can be or how enjoyable running can be if you don't run for 3 years.  

To really know how good you can be, you have to run all types of training.  Don't limit yourself to the Townlake Shuffle.

Thursday, July12, 2001

With the marathon boom, runners now have a better base than any track or cross country coach  in the world could hope for.  The question is, do you know what to do with it?  When it comes to racing seasons, the plan is to start the season with a good base so the coach can put you through intervals to get you tuned up to run fast. 

I see many runners who have the base, but never go through the intervals necessary to run their fastest.  This is true for all race distances.

Don’t get stuck on the marathon and the long run.  Have a balanced running existence.  Look at race distances from the mile to the marathon.  I can guarantee you that if you train properly to run your fastest mile or 5k, and do your long runs, you will also run your fastest marathon. 

Many of today’s marathoners are just interested in finishing, but, finishing faster with less effort is hard to pass up.

Wednesday, July 11, 2001

It is important that runners and walkers understand how the body get better at running and walking.  These are the rules,

1. apply stress
2. rest
3. the body adapts to be more efficient
4. if you stress too much or don't rest enough, injury

Moderation, progression and consistency is all it takes.  

Tuesday, July 10, 2001

If your running doesn't include, hills, drills, strides, long intervals, short intervals, date pace, goal pace, steady state, over-distance, stretching, rest days, plyometrics, and weight training, you are not the runner you could be.

RunTex University.

Monday, July 9, 2001

When you get ready to run, are your shoes dry?  In this weather, there is a lot of sweating going on and if you run on Townlake, there is a lot of dirt on your shoes.  The trick is to rotate your shoes so you can rinse them off and out after each run and have an extra day to dry them off. 

 When you finish running, take the insole at our your shoes, put a hose inside the shoe  and rinse them out.  This way, the dirt goes out, not in.  Let them dry for two days, and you will have shoes that you don’t mind running in.  The alternative is to buy a new pair for every run.  Our preference

Friday, July 6, 2001

With the summer heat, I highly recommend that you do shaded workouts.  One of the best workouts for the heat is to run a couple of mile as a warm up, do your drills and strides, then run up and jog down your favorite, steepest hill around.  Do it 5-10 times.  If  you aren't used to hills, don't sprint.  After you are done, jog another 2-3 miles.

This is a great way to build strength (strength is speed) and stay in a shaded area.  

Tonight is the second of the track meets.  Come on out, you won't regret it.

Thursday, July 5, 2001

The sign at Palmer Auditorium said 102 as we kicked off the Fourth of July 4 miler.  over 500 runner's braved the heat for one of the finest spreads I have ever seen at a race.  Jim Valadez with the Parks spared no expenses giving every runner a great event.  

The drinks were plentiful, the food was more than enough and the music was great.  Austin has the best running scene in the world.  I want to thank all involved, especially the hard working RunTex Race Team.  I am amazed how strong our team is. 

I hope you had a great 4th and a better 5th.

Wednesday, July 4, 2001

Come to RunTex Riverside today and run the 4 miler then hang out, listen to music, watch the fireworks.  Avoid the crowds and get in a good run.  This is the perfect runner's party.  You can still register online and show up and get your shirt.  The above art is the logo on the shirt and yes, it is a keeper.  The race starts at 6, but the fun starts at 4.

Tuesday, July 3, 2001

There are many ways to keep runs interesting.  What you don't want to do is run the same thing over and over with out a strategy or variation.  One simple and common approach to a run is called an out and back.  The idea here is to do a run where you run x number of miles and turn around and run the same course back.  Here is where you work on your "negatives".  Try to run the back park faster than the out part.  

This is only possible if you listen to your body and start relaxed and finish strong.  The secret to successful races.

Monday, July 2, 2001

Hard to believe, July is here.  Before we know it, we will be lining up for the kick off of the Distance Challenge, the Downtown Classic.  This is going to be a great season.  We will be announcing all the good news, very soon.

But for now, what should you be doing?  Training for the 10K.  This summer should be full of consistent running (after your break), hill training, long intervals, form drills, strides, moderate long runs, 10-14 miles.  If you are ready for a solid 10K by mid-October, you will be ready for a Marathon in February.

The distance challenge is a path to follow to run a great marathon, be ready.