April 2012 - The Elemental Issue

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GILBERTTUHABONYEInspires Runners, Students, and Burundians to be their Best

Working with Joy

REACH YOUR

PEAK WITH

AFM READERS SHARE THEIR FIT AND FABULOUSHOMES AND GARDENS

HOW YOUR ‘HOOD HELPS WITH HEALTH

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Before After

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As part of our on-going commitment to supporting Dell Children’s Medical Center of Central Texas, First Texas Honda is donating a top of the line, fully-loaded, Honda Odyssey for a raffle to be held this May. Help us in raising over $100K for the sick and injured children of Central Texas.

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*19 city/28 highway/22 combined mpg for Touring models. 18 city/27 highway/21 combined mpg for EX-L and below models. Based on 2012 EPA mileage estimates. Use for comparison purposes only. Do not compare to models before 2008. Your actual mileage will vary depending on how you drive and maintain your vehicle.

A fit community makes a fit person [page 32]

The Sustainable Food Center encourages Austinites to keep it local [page 34]

AFM gets you started bouldering and belaying [page 54]

Six area abodes that merge lifestyle and fitness [page 28]

Austin’s Lead Gazelle Speaks from the Heart on Fitness, Forgiveness, and Philanthropy[page 58] by Michael Madisonphotography by Brian Fitzsimmons

Contents 9

Contents@AustinFit

AFM HeAltHy HoMes section

IND O O RGYM F O R

O UTD O O RP EO P LE

w w w. p u re a u s t i n . co m

Tow n La k e( 512 ) 474 - 18 0 0

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The largest selection of wines, spirits and finer foods in Texas is just around the corner! And with Spec’s knowledge-able staff on hand, you’ll be hosting and boasting in no time! CHEERS TO SAVINGS

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15 CENTRAL TEXAS LOCATIONSAIRPORT BLVD • ARBOR WALK • BRODIE LN ELGIN • BASTROP • BEE CAVE • FOUR POINTS

GEORGETOWN • KERRVILLE • KILLEEN ROUND ROCK • SAN ANTONIO • SOUTHPARK MEADOWS

TEMPLE • WACO (512) 280-7400 • specsonline.com

14 From the Publisher18 Moore Fit Musings

70 Fit Finds 98 Events Calendar

100 Rides & Races114 By the Numbers

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

the team

Publisher/CeOlouis m. earle

eDitOr-in-Chief melanie P. moore

assistant eDitOrleah fisher nyfeler

COPy eDitOr Carson hooks

art DireCtOrWeston Carls

assistant art DireCtOrsarah schneider

VP, sales & marketingalex earle

aDVertising COnsultantsemily nash, amity Ponsetti

DireCtOr Of marketing & COmmuniCatiOns

Carrie Crowe

COntributOrsmonica brant, maurice Culley,

Patrick evoe, brian fitzsimmons, Whitney hedgepeth, Jen mcrae, alexa sparkman, steve sisson, Diane Vives, anne l. Wilfong

eDitOrial interns ben kendall, ryan noonan

general [email protected]

aDVertising [email protected]

stOry [email protected]

eVent [email protected]

subsCriPtiOnsaustinfitmagazine.com/subscribe

1905 n. lamar blvd., ste. 105austin, tX 78705P 512.407.8383 f 512.407.8393

EvEry IssuE

photo by Brian Fitzsimmons

Contents@AustinFit

Please Recycle This Magazine

MusclE MovEMEnt of thE Month

Hate ‘em now; love ‘em by June[page 108]

fIt AftEr 40 One runner reflects on the recovery process [page 48]

Can you keep up with this fit after forty triathlete? [page 50]

fIt KIds family pool time can save the summer (and your sanity) [page 44]

fIt BIts AFM shares info on lake levels, wildfires and sports, and dangerous bacteria [page 46]

AfM fIttEst

AFM Makes FITTEST Registration a Walk in the Park [page 22]

triathletes take on Corpus in this new 2012 event [page 43]

newbies and veterans alike adore this season starter [page 42]

Pro Triathlete Patrick Evoe combines talent with desire to reach his full potential[page 78]

Destination training—one way to save the planet[page 82]

Carving up the calendar for optimal results[page 84]

Rekindling love and avoiding loathing in the swim lane[page 80]

KIcK Mo’s Butt! mo sprints past the pain with Outright training’s David braswell [page 104]

AfMdc AFM brings you the Distance Challenge Champions [page 74]

rEcIpE spice up your salad with some shrimp [page 72]

hEAlth Dr. Clement defies gravity with these anti-aging insights [page 52]

shoE rEvIEw the running network gives the dirt on shoes [page 88]

fItnEss three standouts share their sweet spots for local runs [page 40]

EArth dAy austin celebrates mother earth with local events [page 38]

12 austinfitmagazine.Com APRIL 2012

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I HAvE SAId MANy tIMES that be-ing healthy and fit is not about dieting or rushing out to run a half marathon. Nor is it about

being an elite athlete. It’s about adopting a lifelong commitment to living your life with a sensitivity and proclivity towards healthy habits. For most of us, this translates into a sincere effort to eat healthy and exercise. To be sure, that is a big part of it, but not all. The fact is, it’s

more elemental than that.If you really think about it, our well-being is affected by numer-

ous influences, many of which are controllable. These factors are specific and while they each affect us in different ways, they are inextricably linked and the sum is greater than the parts. I call my approach the “Healthstyle Model” and, in my humble opinion, it forms the basic elements of good health and fitness. There are seven elements in this model and the quality of each of them in our lives can have an enormous impact on one’s health, fitness, and overall well-being.

1. Clean air – This one is a “no brainer.” Breathing clean air alone won’t make you fit, but the alternative will definitely im-pede your efforts to be healthy. This is one of those elements that we have less control over. But since we share our “air,” everyone should make it his business to help keep our air pure. Of course there are things each of us can do to optimize our intake of “good air,” such as not smoking and reducing pollution ourselves.

2. Pure water – Most experts would say that water is by far the best ingredient to hydrate the body and, like air, we can’t survive long without it. But these days the quality of our water is often difficult to determine. It’s not just the Bisphenol A (BPA) debate, but everything from fluorination, chlorination, hard versus soft, to chemicals leaching into our water system that makes this one difficult to manage. That said, we can get a real leg up if we avoid sugar-sweetened drinks and other processed liquids.

3. Nutrition-rich foods – Food is our primary fuel and we can generally decide what quality we ingest. However, it’s not easy. The definition of “good nutrition” is often a mystery and it seems to change every day. Eating fruits and vegetables, avoid-ing processed foods and sugar, and managing our portion sizes are all safe bets, but it takes a real lifestyle commitment. The

benefits are significant and will have an enormous impact on our health and fitness.

4. Exercise – In some ways, this is the great equalizer. An hour of high-quality exercise a day can help offset some of our other weaknesses. It reduces stress, burns off unwanted or unneeded calories, and builds muscle, making us stronger and more resilient. Exercising is a choice that each of us can make if we have the will. You can do it almost anywhere, and it doesn’t cost anything.

5. Rest – This is a highly abused and underrated element of health and fitness. How many of us even understand how much sleep we should get each day? Studies show that adults need from seven to nine hours of sleep per day and children, especially newborns and toddlers, need from 13 to 18 hours. A lack of sleep can contribute to increased diabetes, obesity, heart problems, depression, and mental alertness. We all can make excuses, but there is little reason why we can’t ensure that this element is part of our lifestyle.

6. Sunshine – This element might not have been on your list, and too much of it without proper protection can be harmful, but sunshine has many positives when it comes to health and fitness. Vitamin D is, of course, the one we all think about and it is critical to good health. With our society spending so much time indoors, getting our dose of sunshine has even more value. And let’s not forget the positive psychological impact of bringing sunshine into our lives. Those of us in Austin have little difficulty with access to this important element with 300 sunny days a year, but even those in cloudier climates can make a point to get out whenever the sun is shining.

7. Positive Attitude – While this element is clearly in our control, it may well be the most difficult to achieve. There is a lot of neg-ativity that can leach into our lives, so being positive comes down to a matter of perspective. The old adage, “in with the good and out with the bad” really says it all, not only about maintaining a positive attitude, but in practicing a holistic “healthstyle.”

So there you have it; a vibrant life is within reach for all of us and, to me, it is indeed elemental.

Keep Austin Fit,

It’s Elementalby Lou Earle, Publisher | photography by Brian Fitzsimmons

Letter from the Publisher


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Earth Day A history of action and reaction

HE FouR CLASSICAL GREEk elements Air, Fire, Earth, and Water were made “famous,” if you will, by Aris-totle but were originally articulated

by Empedocles, an ancient Greek from Sicily. A lecturer at the University of Houston has said that Empedocles claimed “that all matter is formed when the opposing forces of Love and Hate act upon the four elements—Earth, Air, Fire, and Water.”

While Aristotle credited Empedocles with the invention of rhetoric and the discovery that light moves at a finite speed, he took Em-pedocles’ theory of the four elements into a more scientific realm. Aristotle’s conception of the elements held that the external forces acting upon Air, Fire, Earth, and Water were not Love and Hate, but rather that the physical manifestations of the elements—cold, hot, dry, wet—transmuted matter.

Arguably, this was the dawn of chemistry. Now that science has cleared up most of the murky parts and proven Aristotle’s elemental theory to be mostly a matter (no pun in tended) of history, the ancient Greek elements are more esoteric than ever. Largely due to their additional ancient facets of alchemy and magic, they’ve been fairly marginalized to alternative medicine and the domain of pagan prac-tice and Hellenic mysticism.

But obviously Air, Fire, Earth, and Water remain fundamental to human existence and quality of life. With the evolutionary develop-ment of chemistry as a science came the inevitable development of the chemical industry and the requisite chemical political lobby. In the early 1960s this was good to an extent, as DDT had been developed to fight mosquitoes. However, it also killed a lot of birds, as noticed by a Long Island resident and former New York Times writer who called her science researcher friend Rachel Carson. Environmentalists claim that Carson’s controversial bestseller, Silent Spring, published in 1962, was a watershed moment that “raised public awareness and concern for living organisms, the environment and public health.” A respected scientist and writer, Carson made the case in layman’s terms that pesticides, DDT in particular, were hazardous to birds and other life forms. The chemical industry called her a “hysterical woman” and launched public relations campaigns including parodies of her book in a wide-scale effort to discredit her. But she was a professional researcher, having earned her Masters in biology at Johns Hopkins University, and there was some solid science in her text—the book had 54 pages of references.

Subsequently, Earth Day was established in the United States in 1970. Now coordinated by the Earth Day Network, it “broadens the base of support for environmental programs, rekindles public com-

mitment and builds community activism around the world through a broad range of events and activities. [Usually April 22], Earth Day is the largest civic event in the world, celebrated simultaneously around the globe by people of all backgrounds, faiths and na-

tionalities. More than a billion people participate in [the] campaigns every year.”

According to the United States Environmental Protection Agency (EPA), whose mission is to protect human health and the environment, Earth Day was founded by Senator Gaylord Nelson. The first Earth Day predated the EPA itself. There was no Clean Air Act. There was no Clean Water Act. Factories, corporations, even individuals could release toxic waste of any kind in any volume into the air, rivers, streams, and oceans with impunity.

While Carson was the first in modern times to assert that what harms plants, animals, and the environment also harms human be-ings, it seems to me that her point is merely a return to the reverence Aristotle had for Air, Fire, Earth, and Water. Ironically, the amazing abilities of human beings to solve logistical and scientific problems, allowing us to better navigate our physical terrain—including trans-portation, agriculture, construction, and sport—seem, inevitably, to lead to human arrogance. The science that Aristotle explored was just one of his pursuits, alongside philosophy. Reason, it seems should be—and often is—a part of scientific advancement. But hubris rears its head and there is always a cycle of thought and ambition driving the assumption that somehow we can control nature, whether it is our environment or our bodies.

Through more and more sophisticated technological advancement, we attempt to impose our will upon ecosystems. This includes the wide variety of ways fitness is perceived. Is fitness the distance you can run or swim or bike? Is fitness the way you look in your clothes? Is fitness the agility with which you navigate obstacles at high speed—on foot or horseback or bobsled or Formula One vehicle? I postulate that fitness is all of these things. And, fitness is the commit-ment and discipline to regularly hone the skills, strength, and endur-ance to succeed at the level you are most capable in the activitie(s) of your choosing.

When you work out regularly, as Austin Fit readers do, you often find yourself alone and cold, hot, dry, wet, dealing with Air, Fire, Earth, Water in one form or another as you seek to transmute the matter that is you—to become stronger, faster, thinner, better in some way. Out on a long run or a long swim, or hike, when it’s just you and the air, earth, water, and firey sun, it’s not hard to imagine the reverence early humans had for the elements and, armed with your Garmin on your wrist, it’s also easy to imagine the slippery slope to the arrogant assumption that, with science on our side, we can control nature as well as our experience with the elements.

This Earth Day, I think I’ll venture out into the elements to run the seven-mile loop on the Trail, breathe deeply the DDT-free air, slap at mosquitoes, then pause under the Congress Avenue bridge to thank the bats…but try not to breathe too deeply the guano-scented air.

tby Melanie P. Moore, Editor-in-Chief | photo by Brian Fitzsimmons

Moore Fit Musings


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the 2012 afm fittest is capped at 500 lucky competitors. there are five age groups, each comprised of no more than 50 men and 50 women, ranging from 20-29 years to 60+. each age group will be assigned a heat time for the pre-qualifying round on saturday, June 9, beginning with the 60+ age division. Composite test scores will be given, and the top ten competitors in each age group will progress to the finals on sunday, June 10.

the finals will be an exciting competition among saturday’s top 100 athletes. the top ten men and ten women from each age group will start fresh on sunday (no scores carry from the previous day). at the end of the day, the male and female in each age group with the best composite score will make up an elite group, austin’s 10 fittest, and will be featured in the august issue of Austin Fit Magazine.

also on Day two are the team Competition and the Open invitational.

the team Competition starts off the finals day. Participation is limited to ten teams made up of ten people. each team can have no more than six men (no fewer than four women), and each member of the team will perform one of the fittest challenges. a composite team score will be tabulated. the winning team will be featured in the august issue of AFM.

Invitationalfollowing the age group finals on sunday, the Open invitational segment will showcase a handpicked assortment of austin health and fitness notables. this promises to be an exciting performance before the awards ceremony on sunday.

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signing up for the 2012 afm fittest is easy! Just go to www.afmfittest.com to sign up. get there soon, as registration prices increase again on may 1. there Will be nO raCe Day registratiOn. While you’re at the website, check out the protocol for each test. you can also view video footage with commentary by test creator Diane Vives. Continue to watch the website, as AFM will be posting information about upcoming events and workshops to help you prepare to be the best competitor possible on fittest day. and, as usual, pick up your print copy of AFM; we’ll have exciting information in may (who are the Open invitational competitors, you might ask?) as well as the actual event program in June.

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xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxHealthy Homes

THE ALLEN RESIDENCE

the allens, former competitive bodybuilders, sought to expose their

children to their love for training. four years ago, they constructed a 1,300 square foot gym in their back yard and equipped it with free weights, cardio, and a variety of machines (icarian, Cybex, and hammer strength, for example). father and son have devel-oped a morning ritual of working out together and, often, various friends and family members (mother, daughter, and mother-in-law, to name a few) will stop in to join them. many evenings, the en-tire family trains together. “Our kids are learning early on that, in the gym as in life, hard work pays off,” said andy al-len. “Workouts can not only be fun, but they can provide you a real advantage, both mentally and physically.” THE

GEORGE/O’CONNOR

HOMEthis house takes fitness to a holistic level, combining envi-ronmentally friendly aspects such as a solar system, rain-water collection, and low-water usage with a walk-friendly location; destinations such as the south Congress area and downtown are within walking distance. there is also an herb garden to encourage produc-ing fresh food and an outdoor kitchen for entertaining, as well as a large, kid-friendly yard for play and family fun. a lap pool puts a swim workout just steps away, while the roy and ann butler hike and bike trail is merely a tenth of a mile from the front porch for a daily run or walk.

THE WESTERFELD

HOMEthe Westerfeld home successfully com-

bines a fitness business with home living. ten years ago, Jenni Westerfeld trans-formed her home; out went the tV and the sofa, and in came a squat rack, free weights and stability balls. the den became the gym. a set of doors leads to the family pool, which serves double-duty as the location for deep-water buoyancy sessions. the deck became a site for plyometric exercises, and the yard (surrounded by large, mature oaks) creates a diverse setting for activities rang-ing from medicine ball toss to lunges. “Cli-ents enjoy the privacy and organic nature of the environment,” said Westerfeld, “and our three children have benefitted from seeing so many people committed to taking care of their health through exercise and positive lifestyle decisions.”

HOMES THAT HELP OWNERS

STAY FITWe asked readers to submit their “fit homes” and got an interesting array of responses. here are six standouts—homes that incorporate their owners’ fit lifestyles in a variety of ways. take a look and perhaps you will find inspiration toward finding fitness in your own home.

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THE ROSE HOMEWhat is austin without its trailers? that’s why we just had to include this

mobile home. the roses bought an rV in late 2007 and, after much research, detailed planning, and “some serious improvisation,” turned their Carriage

C-force toy hauler into both their home and a mobile fitness studio. “We added rubber flooring, a couple of fold-flat benches, a set of weight adjustable dumbbells, a dual weight stack/functional trainer, and mounted an aluminum rail/resistance band system to the rear ‘garage’ door,” explained Clifton rose. “the result is a fully mobile residence, complete with a compact but fully functional fitness facility.” afm

6

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PLANNED COMMUNITY

rather than singling out one residence, this master-planned community just south of austin stands out for its overall dedication to fitness, making it a great location for those who want to live a healthy, active lifestyle. home sites are laid out in neighborhoods located among a system of hike and bike trails and pedestrian-friendly streets. there are many fitness-related activities, such as golf on the community course, neighborhood kickball games, and events for residents and other austin-area fitness fans, including the Plum Creek kids and family triathlon and the front Porch 10k.

5THE BARRETT HOME

this home gym takes the award for hard-core cycling gadgetry. in another

setting, the room would have been used as an extra bedroom or perhaps a nursery, but in the barretts’ home it’s known as “the pain cave” and “the Computrainer room.” the Computrainer system allows the barretts to train indoors on their own bikes while watching actual courses on a television or computer. Course conditions are mimicked and feedback is provided for the rider, making the system a great training tool for cycling enthusiasts. “it’s raining in austin and you want to ride your bike. no problem,” said barrett. “you’re doing iron-man arizona and you want to ride the actual course. easy. you’re beginning a training program and want to test your fitness levels. Perfect.” in addition to utilizing the Com-putrainer for her own training, barrett has incorporated her home “pain cave” into her multisport training business, thus merging business and pleasure in one room.

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EALtHy LIvING CAN be attributed to many aspects of a person’s life. if you make a list of all the contribut-ing factors in your life, you may begin with a nutritious, low-fat diet and regular exercise. you may also in-clude living in a healthy house that was built with green

building materials and cleaned with non-toxic products. but would you include living in a healthy community? When you step outside your door, does your community encourage a healthy or unhealthy lifestyle? is your community an enabler of good habits or bad hab-its? Just as you critically analyze the nutritional value or number of calories in your food or the toxicity of the cleaning products you use in your home, take a look at your community to see how it is affect-ing your health. Consider the design of your community. a com-munity is made of a designed, built environment that overlays the natural environment. the resulting fabric of roads, buildings, and infrastructure determines where you live, work, and play, and how you get from place to place. as obesity and health issues related to sedentary lifestyles are dramatically increasing, communities are now more than ever making the connection between urban design and public health.

the Centers for Disease Control and Prevention (CDC) has taken notice of the issue with its healthy Community Design initiative. it works to improve public health by linking community design with public health monitoring, educating decision-makers, conducting research, and identifying best practices. the initiative states that “healthy community design can improve people’s health by increas-ing physical activity, reducing injury, increasing access to healthy food, improving air and water quality, minimizing the effects of cli-mate change, decreasing mental health stresses, strengthening the social fabric of a community and providing fair access to livelihood,

education, and resources.” their talking Points on Community Design and healthy living note that community design (including homes, schools, workplaces, streets and transportation systems) can have major effects on the physical and mental health of its residents (for example, a lack of accessible sidewalks and bicycle or walking paths can contribute to sedentary habits). for more information on the CDC’s healthy Community Design initiative, go to www.cdc.gov/healthyplaces/default.htm.

healthy communities, also known as sustainable communities, successfully integrate land use, transportation, and streetscape design. they are walkable and bikeable; in other words, they provide safe streets and trails designed for pedestrians and cyclists to use as a means for accessing the everyday services you need within a reasonable distance of your home. grocery stores, schools, employers, and recreational areas are connected to housing areas by low-speed streets with wide, shaded sidewalks and are located within a 20-minute walk, a design metric used for healthy communi-ties. having the ability to walk to some of the places you frequent on a safe, attractive street will keep you moving on foot and keep you out of the car. this not only keeps you healthier, but it keeps the air you breathe cleaner too. having the ability to walk to a park, greenbelt, or recreational area will increase your level of fitness and the time you spend there. think about how walkable and bikeable your neighborhood is and how it could be made better.

austin certainly has healthy community “street cred,” often topping the “best Place to…” lists. austin is known as a fit city, a beautiful city, and a sustainable city, but with a population that doubles every 20 years and an aging transportation and utility in-frastructure, keeping austin weird and sustainable will require some careful planning and good design. austin is currently crafting a new

The ConneCTion beTween CommuniTy Design anD healThy livingBy michele l. Van hyFte, aia leeD BD+c

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comprehensive plan, called “imagine austin,” that defines a vision and framework for how we want the city to grow and develop. healthy com-munity ideas are reflected in its core principles, which are as follows: grow as a compact, connected city; integrate nature into the city; and develop as an affordable and healthy community. the plan challenges the past methods of sprawling, low-density development and offers a fresh formula for long-term sustainability through compact growth that focuses on redevelopment and infill development (reuse and reposition-ing of obsolete or underutilized urban buildings or sites) while preserv-ing and enhancing natural open space. infill development capitalizes on existing infrastructure and minimizes development costs. Connecting greenways and waterways creates a green infrastructure system of outdoor places for recreation and environmental protection. Diverse neighborhoods with attainably-priced housing, access to shopping, services, mass transit and job centers provide residents with choices about how they get from place to place, enabling a healthier lifestyle. for more information on imagine austin, go to www.imagineaustin.net.

One of the best examples of sustainable community planning in austin is taking shape at mueller, the redevelopment of the 700-acre site of the former robert mueller municipal airport. mueller’s design encourages people to move among outdoor spaces. its master plan includes a pattern of pedestrian-friendly streets connected to open spaces creating a walkable, bike-friendly network. the streets are designed to distribute traffic effectively and reduce impact on surround-ing neighborhoods. homes are designed to engage the sidewalks with front porches that encourage socializing and spending time outdoors. for more information on mueller, go to www.muelleraustin.com.

On a smaller scale are future plans for Waller Creek, which include the revitalization of a neglected portion of downtown that has the potential to become a unique, urban recreational area that supports economic development. a flood control tunnel project currently under construction will remove the threat of flooding, restore the ecology of the creek, and allow for the improvement of adjacent parks and open spaces. the future design of the Waller Creek area will provide a safer, healthier creek that will boost redevelopment and improve pedestrian and bicycle connections between lady bird lake, the university of texas, and east austin. the Waller Creek Conservancy is currently sponsoring “Design Waller Creek – a Competition,” which challenges design teams to present their ideas for remaking a currently fragmented and undervalued section of austin into a vibrant, livable, workable district. for more information about the Waller Creek Conservancy, go to www.wallercreek.org.

urban planning and “place making” efforts like these create the physical framework for a healthy community. We all deserve neigh-borhoods and cities that provide us with a well-planned, built environ-ment that sustainably supports a clean, natural environment, enabling us all to live more healthy lives. afm

Michele L. Van Hyfte, AIA LEED BD+C, is a Registered Architect and a LEED Accredited Professional who has lived in Austin for 17 years with her husband, Eric Van Hyfte. In 2004, she founded Monarch Design/Consulting, a professional design and consulting firm that pro-vides sustainable design expertise to the architecture and construction industries for the achievement of healthy, high-performance buildings. Van Hyfte currently serves on several boards and councils, and she has received service awards from numerous professional organizations. Her speaking engagements include local, state, and national confer-ences, the Texas State Legislature and the University of Texas School of Architecture. Van Hyfte enjoys walking, running and biking in central Austin’s parks and trails.

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oSt ACtIvE PEoPLE spend a great deal of time thinking about their nutrition and the best way to fuel their workouts: when to eat, how much to eat, what kinds of foods to eat, and the proper balance of

nutrients. Austinite Amy Dolejs is one of those people. Her weekly workout routine typically consists of krav Maga four times per week, a sprinkling of yoga, and the occasional 20-mile round trip bike commute to work. “When I think about food, I think about what is going to fuel my workouts, how I’m going to feel afterwards, and how it will help me recover,” she said. For Dolejs, getting the biggest bang for her nutritional buck involves a biweekly trip to the Sunset Valley Farmers’ Market. “I have the idea that if you eat food that’s in season and from local farmers, it’s richer in nutrients than food that has been sitting in a refrigerated truck for who knows how long,” she said.

Dolejs’ assertion about the nutritional value of locally grown food is spot on, according to Executive Director Ronda Rutledge of the Sustainable Food Center (SFC) in Austin. “The less distance our food travels, the more packed with nutrients it is, naturally,” she explained. Encouraging the community to think about where their food comes from has been the heart and soul of the SFC’s mission for over 35 years. The organization improves community access to locally grown food and teaches children and adults how to actively participate in a sustainable food system by growing, preparing and sharing their own food. According to Rutledge, “[The] SFC helps

keep Austin fit and healthy by increasing access to nutritious, af-fordable, locally grown food.”

To that end, one of the SFC’s principle initiatives is Farm Direct, which provides access to local produce through farm-to-work, farm-to-school and farm-to-cafeteria programs. Also part of this initiative is a network of weekly farmers’ markets, which has expanded over the years to include four locations in the Austin area: downtown, Sunset Valley, the Triangle, and the YMCA at Highway 183 and 51st Street. The markets feature in-season, locally grown produce,

meats, cheeses, and artisan prod-ucts. Participating farms are located within a 150-mile radius of Aus-tin, ensuring that minimal natural resources and nutritional value are expended in food transport. Each

farm is also fully vetted by the SFC through site visits to ensure that sustainable practices are being used. As Dolejs pointed out, farmers often extend this open-door policy to customers as well: “Many of the farms that sell at the market actually have a standing invitation to visit their farm and see how they grow the food and raise the animals; I really love that.” Smaller farmers’ markets are held at Women, Infant and Children Programs (WIC) clinics and com-munity centers in underserved areas around Austin, and all markets accept WIC vouchers and food stamps. These efforts ensure that the entire Austin community has affordable access to fresh, healthy food and that farmers have a regular, stable outlet for their products, thus strengthening the local economy—a win-win for all.

Having access to healthy food is only one step toward a healthier

MBy courtenay VerretKeeping Austin Fit and Healthy Since 1975

The susTainable FooD CenTer

Andrews Elementary students learn about patty-pan squash during Farm Day.

PhOtO by BiAncA Bidiuc

“WHen I tHInk about food, I tHInk about WHat Is goIng to fuel my Workouts, HoW I’m goIng to feel afterWards, and HoW It WIll

Help me recover." Amy Dolejs


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lifestyle, however. Not everyone has the knowledge or the time to prepare fresh, whole foods, and the prevalence of processed and prepackaged convenience food often facilitates unhealthy choices. The SFC tackles this challenge through The Happy kitchen/La Cocina Alegre, a cooking and nutri-tion education program designed to teach Central Texans how to cook healthy, quick, and af-fordable meals. Participants also learn about eating seasonally, safe food-handling practices, and knife skills. Each week, the class has the opportu-nity to discuss their cooking successes and challenges, ask questions, and share their experiences with others, ultimately strengthening ties with their community while improving their health.

Recognizing the importance of form-ing healthy habits at an early age, the SFC has also taken an interest in the health of children in Central Texas, partnering with local elementary schools for its Sprouting Healthy kids program. This initiative takes a three-pronged approach to encourage children to make healthy choices: working with partner schools to offer locally grown fruits and vegetables in cafeteria lunches, creating classroom lessons utilizing onsite gardens and farm and food information as learning aids, and providing an after-school program in which students can partici-pate in hands-on gardening and cooking classes. Partner schools also host “Farm Day,” where students have the opportunity to meet local farmers, talk about food and nutrition, and taste new (and sometimes un-usual) produce. In 2010, the SFC partnered with Marathon kids, a local program that uses elementary schools to encourage kids to run 26.2 miles, to provide a physical fit-ness component to their program. Through

classroom lessons and hands-on learning, the SFC hopes that students will be more likely

to make choices that have a positive impact on their health and that of their families.

Everyone benefits from eating more healthfully, but there is also a powerful link between food and community. Dolejs is grateful to have made connections with local farmers: “You get to know people…It’s really important to me to know where my food is coming from, to trust the people that grow it.” She compared the markets to a town square where people can meet and make connections. Rutledge agreed with this comparison: “Austinites enjoy shopping at our network of SFC Farmers’ Markets as a way to be outside and active with friends and family—while also keeping dollars here in our local economy and supporting small to mid-scale farmers.”

Ultimately, the SFC hopes that its numer-ous programs will make the origin of our food more transparent and dispel the myth that eating healthy is time consuming and unaffordable. So the next time you start thinking about how to fuel your workouts, take a moment to consider where your food is coming from—and how eating locally and in season might help you build not only a stronger, healthier body but a stronger, healthier community as well. afm

An Andrews Elementary stu-dent enjoys a sampling of fresh, local produce.

PhOtO by BiAncA Bidiuc


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HE yEAR IS 1970. Can you list some of the cultural landmarks of the time? You might men-

tion music—Jimi Hendrix died, and the Beatles recorded their last album. Maybe you think of war.

The Vietnam war was on going, to much so-cial protest. Perhaps the images of hippies, flower children, and bell-bottoms come to

mind. How ’bout Earth Day?April 22, 1970, was the first Earth Day.

It marked a new level in America’s consciousness of ecol-ogy. Fast forward, and it’s April 22, 2012, and we’re still

celebrating Earth Day. It’s become an international event, and Earth Day 2012 is urging people all over the world

through their Mobilize the Earth campaign to attend one of their local events. They are trying to collect one billion acts

of green.Here in Austin, there are ample opportunities throughout

April to show your love for Mother Earth. You can get an early start participating in Clean Sweep, the annual citywide

cleanup that takes place all over Austin. Part of the keep Austin Beautiful program, participants will work all over town at a variety of locations to

remove trash from public spaces. The first 4,000 volunteers to register get a free event t-shirt. There’s

also an awesome volunteer party and environmental fair at Fiesta Gardens immediately following, which includes a

free lunch, live music, kid’s environmental activities, recycled art, door prizes, and more. The cleanup is on April 14, 2012, from 9-11 a.m., and the volunteer party is from 11:30 a.m.-1:30 p.m. at Edward Rendon, Sr., Park at Fiesta Gardens.

Here are some interesting facts and information from last year’s Clean Sweep:

• 5,285 pre-registered volunteers• 136 cleanup locations all around Austin • 25+ tons of trash removed from public spaces• 31 zip codes reached • 45,149 cigarette butts collected• hundreds of unique objects found including the following: part of a tricycle, a large black and yellow sign, a skunk figurine, a love letter, a bright green whoopee cushion, a kazoo, a disco ball, a credit card, a doll leg, a working cell phone, a pair of shoes and a honeycomb

how to rEgIstEr: Visit www.keepAustinBeautiful.org/CleanSweep If you’re still looking for ways to help, see what’s going on at

our local events that are part of the Green Apple Festival on April 17-19; this is a national Earth Day celebration, and you can check out the many activities here in Central Texas by going to the Festival website, www.greenapplefestival.com.

On a practical note, H.E.B. will mark Earth Day by handing out free, reusable tote bags to each customer who comes into an Austin store (no purchase necessary; just bring five plastic bags to ex-change) between 3-5 p.m. on April 22.

And finally, check out your ecological footprint by going to Mo-bilize the Earth/Earth Day Network on Facebook and selecting the footprint calculator. Take the quiz and see what acts of green you might be able to pledge toward bettering our planet’s future. afm

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It’s no secret that Austin is one fit city. The Amer-ican College of Sports Medicine ranked Austin as one of the top 20 fittest cities in the country in

its 2011 American Fitness Index, and the number of professional athletes training in Austin attests to our notoriety for living healthy, active lifestyles. If you’re a runner, it’s quite likely that you’ve spot-ted the well-known Lance Armstrong or 3M Half Marathon winner Kelly Williamson blazing past you on one of their training runs or during a race. It’s also not uncommon to get a case of running envy when Kyle Miller of Hill Country Running Company laps you at the track. We can’t all be professional runners, it’s true, but the good news is we can train like one. Here are three pros who call Austin home, and these are their favorite places to lace up their shoes, kick up the dust, and train for those record-setting performances.

USA Olympian leo Manzano repre-sented our country in the 2008 Summer Olympics in Beijing and at the 2009 World Championships in Athletics in Berlin. This March marked the second annual Manzano Mile, an all-comers track meet hosted at The Texas School for the Deaf, where run-ners of all ages can run the mile and mile relay events. When not racing or organiz-ing events, Manzano can be found hitting the trails, prepping for a speed workout, or enjoying the peacefulness of a long run.

Favorite Long Run Location bastrop, off County road 153, one hour out-side of austin (averages 10-13 mile long runs)

“I like this place for a long run because it is a quiet dirt road; there is no traffic, and not that many people. This is definitely a great place to enjoy a nice quiet long run.”

Favorite Speed Workout Locationaustin high track, 1715 W. Cesar Chavez

“I like this place for a speed session because I can do all my warm-up runs on the trail [at Lady Bird Lake] and come back and do my workout on the track. After the workout, I can hop back on the trail and do my cool-down. I get the best of both worlds: nice trail and great location to workout on the track.”


Ironman Michael lovato splits his time between Boulder and Austin. This two-time Ironman Champion and three-time Ironman World Champion has raced in kona at the Ironman World Championships a total of 12 times and took third this year at Agrosuper Ironman 70.3 Pucón in Chile. He is lucky enough to get to share the sport with his wife, triathlete Amanda Lovato. Each year, they pack up their dogs and make the drive from Colorado to Texas to train in our beautiful city. When he isn’t training, racing, or cheering on Amanda, Lovato can often be found behind the scenes, announc-ing and doing commentary for various North American Ironman events.

Favorite Long Run Locationloop starting at Jack & adam’s bicycles, 1210 barton springs road (averages 18-20 mile long runs)

“I love starting a long run down at Jack & Adam's. From there, I do a couple miles on the Ann and Roy Butler Hike and Bike Trail at Lady Bird Lake. I end up on Lake Austin Boulevard, angle over to Exposition Boule-vard, and do a loop up around Pecos Street, Scenic Drive, and back to Lake Austin Bou-levard. I rejoin the trail and complete the seven- or ten-mile loop, depending on how long the run is. For my 18- to 20-milers, this is about perfect, as I get variety of scenery as well as terrain. For me, to combine hills, asphalt, dirt, and flats is the best way to go.”

Favorite Speed Work Locationaustin high track, 1715 W. Cesar Chavez

“For speed work, I love to run on the Aus-tin High Track, with the option of inserting some tempo/intervals down on the trail. To me, there really is nothing quite like a track workout, and Austin High fits the bill being close enough to Jack & Adam’s for me to warm up there. Plus, if you get creative with the session, you can mix in those "real world" efforts down on the lake and then speed it up on the track.” afm

Ashley Erickson is a freelance writer living in Austin. Erickson is the former Texas Regional Editor of Competitor Magazine, and she continues to contribute to a variety of local print magazines and online blogs. When she isn't writing, Erickson trains with Rogue Running and is a member of the Big Pistachio Racing Team. You can find her online at www.ashleyerickson.com or on Twitter as @aaericks.

Allison Macsas is coming off of her incredible performance in Houston at the Olympic Marathon Time Trials, where she hit a new personal record in the marathon at 02:40:47. When not training and racing as a member of TeamRogue Elite, she works and coaches at Rogue Running, located on E. 5th Street downtown. You may have also seen Macsas cross the finish line as the first female finisher of the 2011 Statesman Capi-tol 10k, the largest 10k in Texas. Macsas’ race of choice, however, is the marathon, as she is known for her love of long runs—in fact, the longer, the better.

Favorite Long Run Locationloop starting and ending at barton springs, located in Zilker Park (averages 20-26 mile long runs)

“It's tough to pick a favorite long run spot, as my long runs typically take me all over as I run 20-26 miles for a typical long run. But most of the year, I prefer to start at Barton Springs, head west on Lake Austin Boulevard, hit the hills on Scenic Drive/Pe-cos Street, run up Shoal Creek Boulevard, and eventually cruise back down Lamar Boulevard or through campus, finishing with a plunge in the springs. When it's cold, I do the same without the plunge!”

Favorite Speed Workout Locationbarton springs (located in Zilker Park)

“My favorite place for a speed workout is also at Barton Springs. The road that runs through the park is 1.2 miles and has every quarter mile marked on the pavement. It has a good mix of uphill and downhill, so it'll make you work but will also let you fly!”

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Ask triathletes about the Rookie Tri, and you hear great things. Andrea

Fisher, noted pro triathlete, Texas Iron coach, and owner of Hill Country Run-ning, laughingly said, “We used to joke that it was the Rookie or Texas State Professional Championship” that started off the season. Pros—how could that be? After all, it’s called the Rookie.

The Rookie Triathlon, located in East Austin’s rolling hills around Walter E. Long Park, home of Decker Lake, takes pride in being both a great first-timer and experienced triathlete event. For the first-timer, it’s the little details that make it so beginner-friendly. There’s the short distance, made up of a 300-meter swim, 11.2 mile bike, and a two-mile run—an “ultra Sprint.” Dan Carroll of High Five Events, producers of the Texas Tri Series, likes to tell people “anyone, no matter where they are, can do this within four weeks. If you can swim without drowning, walk two miles, and find a bike that rolls, you’re in.” There are two distinct divi-sions for entrants, and the Rookie division is strictly for those who are racing their first triathlon. Fisher pointed out that the atmosphere at the race has a “hometown” feel, and she mentioned details such as the announcing—those first timers get special

love from Logan Delaware of Big Mouth Announcing—which make newbies feel welcome. “Whether it’s your thirtieth or first, everyone feels equally appreci-ated,” she explained. It’s clear that Fisher believes in the race, as she and husband Jaime Cleveland are two-time sponsors, once through their training company, Texas Iron, and again through their store, Hill Country Running Company.

For the experienced triathletes, there is the Veterans Division as well as the Open, where many of the Austin-area pros show up. Fisher suggested racing the Rookie as an excellent way to get a boost of fitness for the upcoming season. She believes strongly in what she referred to as “race fitness gains.” The shorter distance allows athletes to push themselves, and she likes the race setting as a benefit to the training schedule.

In fact, look for Fisher and Cleveland to be among the participants on May 6 at the Rookie; they’ll be doing all the Series events. So whether you’re a newbie, a veteran, or that pro who’d like to start the season off locally, sign up for the first event in the Series…because you just might get hooked. afm

For all of the events in the Texas Tri Series, go to www.texastriseries.com

By leah Fisher nyFeler

Getting Your Feet Wet at the Rookie

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Last month, AFM told you about the exciting new triathlon kicking off the

2012 Texas Tri Series, the Republic of Texas Triathlon. This three-day event on April 13, 14, and 15 in Corpus Christi, Texas, promises to be an exciting venue. Dan Carroll of High Five Events (the event producer) said that Corpus is “an untapped venue” and described the location as “an incredible race location.”

The ocean-side city is a lovely setting for the weekend festival, which has several distinct triathlon events. Things start up on Friday with the opening of the multi-sport expo, and the first race on Saturday. There is an adult event, a Sprint distance triathlon, and another event for youngsters, the kids’ fun run (this 1.5-mile course has turn-around points so that younger chil-dren can participate). Both of those shorter events are perfect for the family just starting out in triathlon or for the triathlete look-ing to “jump start” the new season with a quick, hard, speed effort. On Sunday, the long distance events take place. There is a Half Iron distance, both for the individual and for teams, a great way to try the longer endurance event without a full commit-ment to Half Iron training. There is also a shorter Olympic Distance triathlon (an Olympic Distance triathlon is roughly half the distance of the Half Iron), a great bridge between the short Sprint effort and the endurance aspect of the Half Iron.

Carroll was excited about the venue’s unique aspects. “It’s an exciting course that

highlights a lot of the beautiful things about Corpus Christi,” he said. He pointed out the swim starts in the bay next to the U.S.S. Lexington, a World War II-era aircraft carrier which is now a museum. The bike course takes athletes over the iconic Harbor Bridge, and both the bike and run take place primarily on Ocean Drive, which follows the coast. The finish area will be located in the new Bayfront Park.

Carroll was just as excited about the event’s title sponsor, H.E.B., and the store’s “Healthy Heroes” program. Back in 2010, Men’s Health ranked Corpus Christi as the nation’s fattest city (El Paso, Dallas, San Antonio, and Houston were all in the top 10 as well) and the city, led by Mayor Joe Adame, decided to do something about it. Move forward to 2012, and they’ve part-nered with H.E.B. to promote fitness in the city. “Healthy Heroes” is an internal program that encourages employees to “tri it” by taking on a triathlon as a way to em-brace a healthy lifestyle. Naturally, H.E.B. partnered with High Five Events to bring the Republic of Texas Triathlon to fruition. The Mayor’s Fitness Council has also issued a challenge to all in Corpus Christi and the entire Coastal Bend area to participate, even handing out special awards for both individuals and groups who do so.

It’s a win-win situation; Texas gains another quality triathlon event while our citizens have another source of motivation for getting off the couch. afm


TRi-inG To be FiT:

The Republic of Texas Triathlon

sprint: .5 mile swim, 12.4 mile bike, 3.1 mile run

olympic:.93 mile swim, 24.8 mile bike, 6.2 mile run

Itu (long):1.86 mile swim, 49.6 mile bike, 12.4 mile run

half Ironman: 1.2 mile swim, 56 mile bike, 13.1 mile run

full Ironman:2.4 mile swim, 112 mile bike, 26.2 mile run

triathlon distances:

FItness tRiathlons 43

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THE MoSt woNdERFuLLy GENERouS, neighborly gesture was our neighbor’s insistence that we use her family’s pool whenever we wanted. We took her up on her offer immediately and often. There isn’t a sweeter offer for

parents who know all too well the oppressive and restrictive heat of Austin summers.

Water is the great heat nullifier—the one true outdoor relief from the withering sun. And water becomes the necessary element for our family’s outdoor recreation once the thermometer books it into the nineties and keeps on going. Water activities allow us to venture out-side fearlessly, giving us a respite from our air-conditioned sanctuary.

Both Davis, four, and Hudson, two, cannot get enough of the water. So during the summer, we consistently utilize our across-the-street pool privileges. Davis was a pseudo-swimmer by the end of last summer. He honed his breath-holding and kicking skills by repeatedly jumping in and swimming to my wife or me or back to the steps, his eyes always wide open, refusing to wear goggles. Hudson is certain that he too can swim. knowing otherwise, we’re constantly imploring him to wait until one of us capable of retriev-ing him is in the water and prepared for his carefree plunge.

For our boys, there’s only one thing that upstages time in our neighbors’ pool on a hot summer day—that’s any summer day spent on Jekyll Island, Georgia. We always make it a summer priority to visit my parents there. Every day on Jekyll, we take the boys (and this summer we’ll bring their new sister along) either to the beach or to the pool or both.

Between the water, waves, and sand, the beach is a wonderland

of activity for the kiddos. We build sandcastles and mud pits; Davis “fights” the waves; they run out as if to dare the ocean to come after them and then run back as the surf chases them onto the sand. When they’ve swallowed their fill of saltwater and their nether regions are rubbed raw from swimsuits full of sand, we head back over to the pool. And at least once every Jekyll visit, we’ll branch out to the island’s not-too-large water park. There the lazy river is the activity of choice, though very soon they will be eager to take on the wave pool and the water slides.

But fun in the sun and water is by no means limited to the pool, beach, or water park. Davis and Hudson have spent many an after-noon jumping on their trampoline transformed into a self-contained water park just by the addition of a sprinkler. And I freely admit I’m not too old or too proud to join them in taking my turn on the “slip-n’-slide,” although Hudson is much more amusing to observe since he does his best slip-n’-sliding in the nude.

Of course, the great objective of any of our water activities is for our kids (and us) to enjoy being active outside even on the hottest summer afternoon. The invaluable bonus: how wonderfully exhaust-ing just a short time in the sun and water is for our little ones. afm

By carson hooks | ILLustrAtIon By JorDan golemBeski

Fit Kids

tAKinG on WAteR

A workout with the kiddos“Our water activities are for our kids (and us) to enjoy being active outside.”


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neti Pot AmoebaNAEGLERIA FowLERI, also known

as “the brain-eating amoeba,” are typically found in warm bodies of fresh water such as ponds, lakes, rivers, and hot springs. These bacteria are harm-ful, even deadly, if injected through the nose. Fortunately, Naegleria fowleri aren’t harmful if consumed via drinking water. The problem arises when people jump into lakes and ponds and take a face full of water up the nose, or when people clean their sinuses, often with a neti pot, using infected tap water. These bacte-ria then travel to the brain, where they feast. But the good news is that, for the most part, deaths from these bacteria are rare and these problems can be avoided. When using tap water to clean sinuses, boiling the water first will kill the bacte-ria, and when you’re out on the lake or in any untreated body of water, be conscious of how you enter the water so as not to ingest anything through the nose. There have only been 35 reported cases in the United States since 2001; however, some

cases may be unreported. The question doctors are trying to answer—“Is

this a rare infection that is always fatal, or is it a common infection

that is sometimes fatal?” The verdict on that is still out.

—ryan noonan

Fit Bits

Sailing On, Despite Dropping Lake Levels

HILE RECENt RAINS have done little to lift lake travis water lines—in fact, lake levels are lower now than they were this summer—boat owners, swim-mers, and aqua-maniacs have no reason to shy away from shores and docks as spring gives way to

trademark texas heat.steve hawks, general manger of the austin yacht Club (ayC),

said business remained strong through the parched months of June, July, and august, and there should be plenty to splash about this year as well. in 2011, hawks said, many people flocked to the lake early in the summer, fearing it might be their last chance to take a dip. “but once they saw what we’d done to keep people in the water, the activity was really high.”

to account for drought conditions last year, ayC moved docks to deeper water, constructed temporary boat ramps, and adjusted routes for boat races to keep courses safe. as a result, membership has remained strong and involved. “Our members weren’t happy about the drought, but they’re flexible,” hawks explained.

the club’s youth sailing programs, which use smaller boats that don’t require deep water, are especially thriving. last month, the club held its annual youth roadrunner regatta, drawing more than 100 young captains and crews from texas and beyond. the club’s extensive training and coaching programs for young sailors will continue through the hotter months.

as the weather turns warmer, the club’s main challenge will be convincing texans outside austin that lake travis is still a viable wa-tering hole. “the impression is that the lake doesn’t have the water for sailing,” hawk said, “but it does.”

so far, this year’s rains haven’t fallen within the drainage basin of the Colorado river, but hawks, like all Central texans, is still singing that shared drought-weary chorus: “We’ll take what we can get.”

—cecily sailer

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Wildfires Can’t Strike Out Baseball in Bastrop

ESS tHAN A wEEk after the devastating fires broke out in bastrop last september, Chris bodine, then the new president of bastrop little league, was sitting in the league’s registration office. it was the day appointed for in-person registration to participate in the league’s fall season, though bodine saw little cause for baseball.

but when bodine opened the doors, he found a woman waiting there for him. the day before, she’d learned her home had been destroyed in the fires, and she was still waiting to break the news to her six-year-old son. as bodine told it, “she felt it was important for her son to have an avenue and activity to go to, so he wouldn’t have to focus on the fact that he had just lost everything.”

until that moment, bodine had been unsure whether to start the sea-son, but in an instant he was convinced it was time to play ball. he and the league’s board extended registration and voted to waive fees completely.

by the time registration ended, more than 300 t-ball, softball, and little league players had signed up. to keep the game going, the league brought in donated equipment and financial support to put bastrop’s children on the field and help them escape the damage wrought by the fires.

today, the league’s spring season is in full swing, boasting its most suc-cessful run to date with more than 400 young players on 35 teams cracking the bat and fielding the ball on the city’s six diamonds, none of which were disrupted by the fires.

“it was important for them to have something else to focus on,” bodine said, noting the sport is just one of many remedies for this community and the losses it suffered last fall. “all parts of the community have been and continue to find momentum. We’re all turning something negative into a positive and continuing to rebuild.” afm

—cecily sailer

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uSt tHE otHER MoRNING, I was having coffee with a friend, Shannon. We were discussing her recent injury, which had involved recovery time in a boot to heal a fracture sustained during a 100k. The two of us were commiserating, as I had

recently spent some time in a boot myself, and Shannon laughingly related the story of how her doctor pointed out that her recovery time would be relatively short; when she reacted incredulously, he responded, “Well, it’s not like you are older and have 50-year-old bones, which take MUCH longer to heal.” The reason she was laughing? Shannon was just a few weeks shy of 50.

I just turned 50 myself. Running has kept me feeling young and it’s helped me to embrace new milestones (hey, it’s a new age group! And I’m the YOUNG one in my new age group!). It’s so much fun to hang out with people of all ages, united simply by the fact that we all have a blast running on roads and trails. You concentrate on what you all have in common, not on what makes you different, so it doesn’t matter if the person running next to me is 20 or 70; we’re running the same pace. Everybody talks about the same stuff, espe-cially the more specialized your running group becomes (GI issues,

bad toe nails, chafing, favorite socks). Make the group a bunch of trail-loving ultra runners, and Shakespeare comes to mind: “we few, we happy few, we band of brothers.”

But my body has played some numbers on me past the age of 45. Have I treated it any differently? No, not really. Well…I did pile on all that long distance as I got ready for my ultra marathons…and I did do that Ironman…so I guess, yes, the truth is, I really have treated it differently. As I’ve gotten older, I’ve demanded more in endurance from myself as an athlete while I’ve cut back on intensity and speed. I’ve been slower but I’ve pushed myself to be stronger. And since I’ve demanded more, it seems I’ve paid more of a price. I’ve had a bout of some weird fatigue, a partially torn hamstring (my doctor said that it’s a very common injury for women over 40), Achilles inflammation and plantar fasciitis, and (here’s the big one) a broken ankle, all in the last three years.

Recovery from injuries has been an interesting process, one that I’ve seen mirrored in many of my friends. As I’ve talked to people, I’ve found that kübler-Ross’s five stages of grief apply well to the process.

J


DeniAL. At first, you spend some time trying to convince yourself that it’s not “real” pain, it “only” hurts when you do such-and-such, and that it’s pretty much only an intermittent problem. I’ve noticed that the length of this stage is fairly propor-tionate to 1) how long the runner has been running, and 2) how big the upcoming goal event is. In the case of broken stuff, though, this may be skipped; it’s hard to argue with the sound of your fibula splintering.

AngeR. Woe to the spouses, sig-nificant others, friends, and children of the angry injured runner. Often, I found this anger to be directed at doctors who really didn’t “get” my aging athlete status. My own doctor asked me if I’d sustained my broken ankle in an equestrian event, since obviously I couldn’t have been running a 100-mile race. I got angry a lot, angry at people who minimized (“Oh, you’ll be back in NO time!”), babied (“No, no—you just sit there. Don’t you need some pain medica-tion?”), or pushed (“Come on; you need to just get up and jump back in”). I was angry at myself—if I hadn’t been so greedy, I wouldn’t have tried that longer race and I could’ve ended 2011 satisfied with a season PR instead of a year-long DNF.

BARgAining. This is the fun one to listen to once you realize what’s going on. We all do it; we make intricate plans for just how we’re going to come back. I’m going to trade off and only do short distance while I’m recuperating. I’m going to be so thank-ful when I can run without walk breaks. I will follow all my PT’s directions so that I will be the perfect patient, and then I’ll be well quicker. I will use compression socks, massage, Epsom salts, foam rollers, Bosu balls, acupuncture, physio tape, and any number of things if it will just get me back to running. If I do X, Y will happen and I’ll be well.

DePRessiOn. Except that bargaining invariably leads to disappointment; things never quite go how you think they will. Setbacks occur, and they hurt. This is the worst part, and I was embarrassed at how much I cried during the healing process: I cried when my PT told me my recovery schedule, when I had to scoot up the stairs on my rear because I couldn’t navigate our three-story house doped up and on crutches, as my husband helped me in and out of the shower, when I missed my son’s last-minutes-to-save-the-game-first-ever-high-school soccer goal, when I got on the scale. And then I tried not to act depressed. Which made me depressed. Which made me angry. Sigh.

ACCePtAnCe. I think being older helped me to finally reach the Zen state of acceptance. It’s easier to look at the big picture when you have a substantial past. You realize there will be other races if you take care of yourself. Your running friends are not going to go away and leave you, and even if they did, there are other running buddies yet to meet. You’re a little more philosophical about loss of skills (at some point, I’m REALLY going to be old, so things, they are a’changin’). My friends who are my age seem to be more open to rebuilding and taking a different tack; the younger ones are more bent on coming back to where they were as soon as possible. In all honesty, it’s a little bit fun starting over again. I’ve been reminded of just how hard it can be to run a half mara-thon, and I’ve been humbled by hills and the track. I’ve tried to forget what used to be and treat myself as a brand new runner. And that, actually, has made me feel young at heart.

Now, if I can only keep a sensible build, I’ll be back to that 100-miler in no time. afm

FIt AFteR 40 five stages of Dealing with injuRy 49

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Q: What made you decide to start training when you did?A: I was going to a gym and there was a woman there who did triathlons and I thought that was something I would like to do. That was in 1998.

Q: Why triathlons? Why this training group?A: One year I was at the Danskin Expo and Tri Zones had a booth. I thought I would like to train with a group of ladies, so I joined Tri Zones.

Q: Describe your favorite workout. A: I guess my favorite workout is a running workout.

Q: What's a typical training week for you like?A: My typical training week is: Monday – (rest day) roller, stretch, 20 minutes of core work. Tuesday – morning training bike with Peak Performance for an hour and a half. Wednesday – morning swim for an hour and afternoon strength (free weights) for an hour. Thursday – run with Peak Performance for an hour and a half. Friday – morning swim for an hour. Saturday – long bike ride followed by brick run. Sunday – long run and swim for one hour.

Q: How do you fit in training around work and family?A: My children are grown, so there is only my hubby and me at home. I do my workouts when I can. Sometimes that means getting up at 4 a.m. to swim. My hubby is very supportive and does not complain much.

Q: Which events are you looking forward to in 2012?A: The only event I have (that means “paid for”) on my calendar is a half Ironman in Branson, Missouri, in September. I will do some sprints but don't know which ones for sure yet.

Q: What athletic goals do you have for the future?A: My athletic goals are to stay healthy and to do triathlons as long as I can.

Q: Compare your first triathlon times to last season's.A: My first triathlon, I was scared to death of the swim. It was a lake swim and I had never swum in open water before. Now, lake swims are not so bad. My latest swim was 2.4 miles in the ocean, and I had never swum in the ocean before, so I was scared to death again. I re-ally liked my swim; it was the best part of the Ironman for me.

Q: How do you feel physically on an everyday basis?A: On an everyday basis, I feel good physically. Sometimes, I get a little tired but that's all.

Q: What's your diet like? Do you take any supplements or medications?A: I mostly eat lean proteins, vegetables, fruits, whole grains, and low-fat dairy. I do drink a protein shake for my snack twice a day. Yes, I do take supplements.

Q: Is there anything I didn't ask that you'd like to tell me about?A: I would like to thank Coach Jen; if not for her, I would never have gotten to kona. Thank you, Jen!!

gayla Chambers, ironmanBy leah Fisher nyFeler | Photo By tom marek, multisport photography

[Profile]

Spectators at the finish line of any Ironman are treated to an inspiring spectrum of abil-ity, emotion, and excitement, especially those who witness the last of the official finishers

who cross the line before midnight. In 2011, finish line spectators at kona, the Ironman World Championships, saw Austin-area triathlete, 71-year-old Gayla Chambers, come

in with just 81 seconds to spare. It was such a dramatic finish that Chambers was the subject of a story, complete with photos of her finish, on the official Ironman website. This gutsy lady, who came to triathlon at age 58, toughed it out through three falls (first on the bike, and then twice on the run—one of which required six stitches). Those in Austin who train with Chambers were not surprised at either her fortitude or her finish.

Currently, Chambers works out with Tri Zones Training as part of the Peak Performance group, led by Coach Jen Reinhart, which focuses on long distance triathlon. AFM asked a few questions to find out how this “Fit After Forty” athlete approaches her training and what she has in store for 2012.


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What Causes the Face to Age?

WHAt CAuSES tHE FACE to AGE? There are basically three factors. One, as we reach about our 40s, the bony structures in our face start to shrink. This includes the mandible (lower jaw) and the maxilla

(cheekbones). Thus, the support system that was there through our youth is not as prominent. Two, the multiple compartments of fat in our face begin to diminish. These fat pads, which gave us round, chubby cheeks as children, slowly go away, leading to a drawn or tired look. Three, the skin’s elasticity diminishes, which allows the skin to sag (skin sagging is probably the least of the three factors, as it relates to the aging process rather than the diminishing support system). Other factors in facial aging are sun damage, the stress in our lives, poor nutrition, and lack of exercise.

Usually, the first signs of aging are a slight flattening of the cheek and an increase in the nasolabial fold, what is often referred to as “laugh lines.” This is due to the receding maxilla or bony support and decreased fatty compartments. Rhytidectomy, commonly known as a facelift, is a surgical option for correcting these signs of aging. Because it is very difficult to replace the bony loss, the main, new element in facial rejuvenation is the replacement or redistribu-tion of this fat loss. Fat is removed from another body site, cleansed, and then injected into the sites that have lost their fatty support. Be-cause fat has the largest percentage of stem cells of any body organ, there is a great deal of research being done at this time on enhancing the stem cell to increase or improve the contouring that comes from the fat. The fat takes well as a graft and is much better and longer-lasting than other fillers that are currently available, making this an area of keen interest in facial rejuvenation.

Where is the “lift” in a facelift? After incisions are made, under-lying tissues are repositioned, skin is redraped, and excess skin is trimmed away. The main component of the current facelift is to do a more vertical lift in the deep, internal structures of the face rather than the lateral pull, which gave that windswept, tight look of earlier years. By initially going vertically with the lift, it is almost impos-sible to give that windswept appearance.

Prevention, of course, is the best course of action to slow the aging process and meet our desire for looking younger as an older adult. How do you prevent these signs of facial aging? First, choose parents who have good genetics. Second, and most important, use sunscreen…starting at a very, very early age. In fact, I suggest that you find sunscreens appropriate for your babies and put it on them (and continue, even in their teenage years, when they yell and scream about wearing sunscreen. Force that rule, as it will pay big dividends later in life). Third, use quality skin care products along with a good sunscreen starting as early as your 20s. We now have some wonderful products that enliven the skin’s elastic and colla-gen content as well as physically rejuvenate the skin. These are in marked contrast to the products of 20 and 25 years ago, which were essentially glorified Crisco oil that smelled good. And fourth, good nutrition (along with maintaining your normal weight and exercis-ing) will slow aging, and there are certain supplements—such as an-tioxidants—and cellular rejuvenation products that are helpful. afm

For more information, visit drrobertclement.com.

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en Himes, 30, nodded toward his rock wall at Sharp End Athletics and said, “If the climbing bug bites, it won’t let go.” He should know. During the past ten years, he has climbed in Northern Italy, Southern Germany, Austria,

and many locations in the United States. After playing professional baseball, he started coaching sports including batting, pitching, and climbing. The busy gym owner doesn’t climb as much as he would like, but the bug still bites, as the name of his gym shows. The “sharp end” of a lead climber’s rope stays anchored as he climbs above it, risking a fall and stretching his limits. Himes noted that Austin hosts a burgeoning community of climbers: “This is a great place for anyone to get started in the sport.”

Swinging ten feet high in a climbing harness, Tommy Cockerell, 27, instructed his beginners’ class at Austin Rock Gym South with the confidence that over five years experience brings. All of his new students climbed 20 to 30 feet high and got down safely. Cockerell said that you don’t have to be young, fit, and athletic. With proper training, any healthy person can learn to climb, whether you are four years old or well over seventy. Cockerell, who has taught people of all ages and fitness levels, stated simply, “You just have to want to do it.”

Beginner Stephanie Lopez, 26, found her inner climber during the first class of the four-week course she took with Cockerell. She became interested in climbing when she watched several friends climb outdoors. They encouraged her to take an indoor class first. Afterwards, she plans to climb near El Paso, where she grew up.

Caitlin Meredith, 36, also showed prowess by climbing to the top of the 15-foot bouldering wall using only her hands and feet, no ropes. Crash mats on the floor served as back-up safety features while Cockerell and another student held their hands up to offer support if she needed it. She didn’t. Students seldom fall while bouldering, a term for climbing without ropes.

A few minutes later, Cockerell took his class to the 30-foot top rope wall and taught them how to climb using a rope, harness, and belaying techniques. After they mastered the footholds, he introduced the technique of smearing, or walking up the wall on the balls of your feet. Robert Johnson, whose wife gave him climbing lessons as a gift, walked up easily.

GEttING StARtEd o find out whether you, too, have an inner Spider-Man, both Himes and Cockerell agree that the best idea is to start indoors with an experienced climbing instructor at an established gym. The worst idea is to buy ropes, shoes,

and climbing harnesses and head out to the Barton Creek greenbelt, Enchanted Rock, or Reimers Ranch alone or with an inexperienced friend or two. Disasters can happen, as anyone who has read the book or seen the movie 127 Hours knows (for those who don’t, the true story involves climber Aron Ralston cutting off his own arm to save his life after a fall while out alone in the canyons of Utah).

Another aspect of getting started is to assess your physical strength. Like rowing, climbing is mainly a lower-body sport; you push your-self up with your legs. You don’t pull much with your arms, though you do need to develop good finger, hand, and forearm strength for gripping. But you don’t have to be Superman before you start. Anyone can develop stronger legs and hands during a climbing class. Both Himes and Cockerell pointed out that women often make excellent climbers because of their leg strength and flexibility.

It’s a little harder to estimate your mental strength. Fear of heights is a common phobia, and discovering how to handle this fear can be one of climbing’s greatest benefits. Cockerell said that over time you can learn to “set aside your fears” by emphasizing safety and trusting your equipment. Himes added that “focusing on just one thing, such as your breathing,” can get you through. When you do find your men-tal strength in a tight situation, nothing is ever as scary again.

If you’re almost ready to climb but want to read more about it, take a look at Austin Rock, by Sean O’Grady. REI stocks this guide to popular climbing locations near Austin, along with magazines devoted to the sport such as Climbing, Alpinist, and Rock and Ice. These magazines contain spectacular photographs of the interna-tional climbing community. Another outdoor book is Learn Rock Climbing in a Weekend by kevin Walker, which is available at the Austin Public Library.

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By J. Jody KellyPhoTogRAPhy By BRiAn FiTzsimmons

how To UnleAsh yoUR inneR sPideR-mAn

FItness is RoCk Climbing foR you? 55

>> Climbing ouTDoors

Barton creek greenbelt has a convenient entry point near MoPac and Barton Skyway. Milton Reimers Ranch Park is at 23610 Hamilton Road in Dripping Springs. Enchanted Rock State Natural Area is at 16710 Ranch Rd 965 near Fredericksburg. For outdoor classes, contact Austin Rock Gym and guiding companies Rock-About and Mountain Madness.

Be safe! Almost anyone can climb, but climbing isn’t for everyone. If it’s right for you, it won’t take a radioactive insect bite to get your Spidey on. afm

Jody Kelly, owner of Strengthmobile, is an ACE-certified personal trainer who conducts sessions in the homes of the elderly or disabled. She races triathlons, lifts weights, and takes Pilates mat classes.

>> Climbing inDoors

austin rock gym South, 4401 Friedrich Lane # 300, (512) 441-2423, and Austin Rock Gym North, 8300 North Lamar Blvd # 102B, (512) 416-9299, present a full range of climbing classes, strength programs, and outdoor sessions when you’re ready. Shoes and chalk bags are available (you may want to buy your own later). See www.austinrockgym.com.

sharp end athletics8990 Research Blvd, (512) 695-7376, offers informal bouldering instruction and a European-style wall (no route markers) for practice. See www.sharpendathletics.com.

main event entertainment13301 N. 183, (512) 401-0000, gives no classes but requires only a 10-minute safety orientation and provides a large Vertical Challenge area where you can practice. See www.maineventusa.com.

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international

By Michael MadisonPhotography by Brian Fitzsimmons

andVoicelocal Force

of nature

Gilbert Tuhabonye brings water to Burundi and PRs to Austin runners

ooH

austinfitmagazine.com 59

forces with more than 150 of his class-mates and left to die. After eight hours of hiding under charred bodies, the 18-year-old miraculously broke out through one of the boarded windows and out-ran the surrounding rebels. Tuhabonye eventually reached safety, though his back, arms, and legs were severely burned and he spent the ensuing months lying in a hospital bed. The doctors told the fleet-footed young man he’d never run again.

But it’s a mistake to count out a strong-willed and determined individual even if all odds are against him. It wasn’t long before Tuhabonye was back on his feet, finding his way to the United States and carrying the torch at the 1996 Olympic Games in Atlanta. Although he didn’t make the games, the 19-year-old was part of an international development program; these athletes from underdeveloped countries received special training in the United States so that, one day, they could run for their respective nations.

Following a short time in Atlanta, Tuha-bonye ventured west to Abilene Christian University. “They had a great coach at the time, and I wanted to attend a school that made faith important in everyday life,” he said. The four years took him to heights previously unimaginable, such as shaking hands with President Bill Clinton when presented with the Giant Steps Award for the most courageous student athlete of the year.

Tuhabonye married his high school sweetheart shortly after

in 2010,

GilBert points to Songa, Burundi, where he grew up.

Gilbert Tuhabonye stepped on to the stage at the Oslo Freedom Forum, a gathering of prominent human rights’ activists from across the globe. This wasn’t the first time Tuhabonye had de-livered his story of outrunning genocide to a captive audience or high-ranking government officials, but it was his first foray away from the borders of the United States.

Hailed as “a spectacular human-rights festival…on its way to becoming a human-rights equivalent of the Davos economic forum,” by The Economist magazine, the distinguished guest list provided Tuhabonye a platform to share what faith, forgiveness, peace, and courage look like in the life of a man who once faced imminent death.

“Words can’t describe the opportunity they gave me, and I was so thankful,” said Tuhabonye as he reflected back on that day. “It was very special and something I’ll never forget.”

Tuhabonye’s speech brought members of the crowd to tears when he told of how he was once left for dead by his fellow countrymen, and the scars on his arms, legs, and back are a daily reminder of not just the fateful day, but of the way his faith lead him to forgiveness. Less than two decades later, this survivor shared with those on the front lines of the fight for human rights how he is putting his time and energy toward improving the lives of those same people who once tried to kill him.

To understand Gilbert Tuhabonye, one must know his back-ground. Growing up in rural Burundi, the eventual NCAA Track Champion didn’t receive his first pair of shoes until he was 13. “I had just won my first race in seventh grade,” he recalled. “My cousin Bernard’s dad told me to go pick out what pair of shoes I wanted. And he was mad at me after I chose because I got a pair of the Converse. He knew I wasn’t going to run in them and instead wear them when I was with friends.”

Tuhabonye continued to run—and win—races barefoot over the ensuing years. He gained prominence as a ninth grader by beating eleventh and twelfth graders and becoming the national champion in the 800 meters. All of this notoriety, however, also brought him to the attention of the opposing ethnic tribe once civil war broke out.

In 1993, Tuhabonye was locked in a burning building by opposing

60 austinfitmagazine.com

At BottoM, Jean Bosco, the Gazelle Foundation local Bu-rundi Project Manag-er, and Gilbert place stones on the most recently constructed water project. Bu-rundians of all ages gather around the tapstands at one of the five projects. The five projects together provide water to more than 11,000 people.

PhOtOs COurtesy Of gaZelle fOunDatiOn

graduation from Abilene Christian, and they travelled a few hundred miles south through rural central Texas at the urging of Paul Carrozza, owner and founder of RunTex. The mention of this Austin running icon lights Tuhabonye’s face with excitement, and he was eager to relate stories of how Carrozza has helped him and many others.

“When you talk about people that have inspired me in what I do, one of the major influences is Paul,” he said. “[Carrozza] has this desire to help, and he’s given so much to so many people here. The running community would not be what it is today without him. I


He's More MotiVAted tHAn eVer to HelP tHe FoundAtion Grow.


can never thank him enough, and he motivates me every day to do more.”

“It’s no accident that Gilbert ended up in Austin,” Carrozza said, looking back on their friendship. “He survived the terrible attack on his life for a reason and that’s not by chance. Since then, he has worked incredibly hard to overcome obstacles, create a bet-ter life for himself and his family and, ultimately, touch the lives of many people around the world, especially here in Austin.”

Today, just 37 years old, Tuhabonye lives life at a breakneck pace. One of his many roles is serving as Executive Director of the Gazelle Foundation, a nonprofit he co-founded in 2006 to build sustainable, life-changing water projects in Burundi.

As a young boy, Tuhabonye ran three to five miles each day to fetch water from a creek for his family. Naturally, the beginnings of the Foundation were borne out of a morning run with a few training partners.

“The Gazelle Foundation was conceived by Gilbert, Paul Pugh, and myself during a long training run in early 2006,” recalled Peter Rauch, President of the Board of Directors. “Twenty-two miles provided ample time for conversation, and we discussed how people who attended Gilbert’s presentations would ask how they could help. By the time we finished, we had an answer—we’d create a charitable foundation to help people in Burundi.”

Life in Burundi as a child was—and, for the most part, still is—fairly simple. Each day, children wake up, get water, go to school, come home, get water, and go to bed. There are no vehicles, no electricity, and everyone lives off the land around them. It is rural, subsistence farming at the barest of bones with little chance of ever escaping the vicious cycle of poverty. For areas where access to clean water is not available, statistics of waterborne illnesses are tragic; based on the most recent United Nations report, one of every five children in Burundi does not reach the age of five, and the aver-age life expectancy is just 52 years.

As of April 2012, the Foundation has served more than 11,000 Burundians and plans to reach another 5,000 with new projects before the end of the year. These plans are funded through the

continued generosity of the Austin community.and those beyond who Tuhabonye touches through


MeetinG cHuck norrisif you’ve read Tuhabonye’s This Voice in My Heart, then you probably recall the part where he mentions chuck norris. it’s hard to miss, especially learning

the scarcity of electricity, much less a television, where Tuhabonye grew up. This was before norris

became a pop icon and people wore t-shirts with the likes of “There is no theory of evolution, just a list of creatures chuck norris allows to live.”

speaking engagements or events. Tuhabonye works hard to ensure that donors’ money goes directly to the work in Burundi, as he ex-plained “corruption is a problem in the government and has always been. You see officials driving fancy cars and wearing nice clothes while the people still don’t have shoes. What we do enables us to go straight to the population. They trust us.”

In an era where corruption isn’t just limited to the government and seemingly trustworthy nonprofits are exposed for fraud, creat-ing a relationship between donors and beneficiaries is increasingly important. Last summer, the Foundation led a group of 16 Austi-nites to Burundi and went so far as to walk the entire length of a new project, more than six miles, in one day. Along the way, they met the local villagers and workers and saw the impact of the water project first-hand.

According to Tuhabonye, the Gazelle Foundation works directly with a project manager in Burundi who has more than two decades of experience with international nonprofit organizations. He is responsible for maintaining documentation of every dollar spent and must meet certain benchmarks before receiving the next phase of project funds. Additionally, a steady stream of representatives has flowed into Burundi over the past few years and routinely inspected the construction.

“It’s our goal to take groups at least once per year. If you have the ability to go, you should,” Tuhabonye said, referring to the Work for the Water program that leads teams up to the front steps of his mother’s house. “Your life will be changed forever, and you can see exactly what we do.”

Tuhabonye returned to his home country this past year for the first time in more than a decade. After visiting the population and seeing the work, he claimed he’s more motivated than ever to help the Foundation grow.

“I saw hope, and people told me how much it has changed their lives,” he recalled from visiting his old village. “They know that someone is thinking about them and cares about them. There is hope that they can get out of poverty. If it wasn’t for the Gazelle Foundation, they might not ever get water.”

The Gazelle Foundation, however, is only a small part of what Tuhabonye does each week. Tuhabonye also holds the head coach

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position for the St. Andrews Epis-copal School Cross Country and Track programs. Under his tutelage, the program has achieved remark-able success, both on the field and off.

In 2010, St. Andrews christened the Tuhabonye Cross Country Trail. Admin-istration and faculty members carved out a running trail around the property of their upper school so that his athletes would have a top-notch place to train. The trail now serves as a host to a growing annual distance festival bringing in schools from across the state and is a physical testament to the young lives Tuhabonye continues to mold.

“He exemplifies everything that St. Andrews is about,” said Reed Clemons, co-head coach at the small private school located in southwest Austin. “Faith, education, and giving back—Gilbert lives it out each and every day. He is loved by this community and has built a trust through his loyalty and commitment.”

Tuhabonye got involved with St. Andrews because he was look-ing for a private school for his then 5-year-old daughter to attend. When he heard they held chapel every day for the kids, he was sold. Shortly thereafter, Clemons approached him to join the track and cross country programs, looking to spark a squad that struggled to bring kids out.

Tuhabonye’s impact was immediately felt; the number of students on the team doubled in his first year. According to Clemons, Tuha-bonye provides a different perspective than what is typically found in high school coaches: “There’s no yelling, all are welcome, and

he doesn’t allow any type of bad mouthing about others. He has a keen ability to get kids to really believe in themselves, and he makes running fun.”

“Running is for everyone,” Tuhabonye explained in regard to his philosophy for coaching. “It is not only for the fast people or those who might make (the) varsity (team). Everybody can run, and we have fun.”

Although Tuhabonye’s squad comes from a small private school, there’s never been a question of putting them up against the big local schools such as Westlake and Cedar Park. “I want them to be tough and know that they can compete with anyone, even if the other team is much better,” he reasoned. The results of his coaching style are a string of four consecutive state Cross Country championships dating back to 2008, top three finishes at the state Track & Field meet, and a number of runners receiving college scholarships. The victories are appreciated, but Tuhabonye finds that shaping the character of young men and women is more important to him than any award.

“He inspired me to never settle for anything except my best,” said Roberto Diaz, St. Andrews class of 2011 and scholarship recipient at Oklahoma Christian University. “Without Gilbert, I wouldn’t be a runner and I never would have gotten a full scholarship. He’s like a second father to me.”

From the eyes of John McNamara, St. Andrews class of 2010 and member of Tuhabonye’s first state championship team, it’s not just about the trophies. “He makes the team not only about competing to win but also about developing a passion to live a healthy and active lifestyle that will last ‘way past high school.”

“His motto has always been ‘run with joy,’” said McNamara, who

GilBert with the St. Andrews High School track team he coaches.

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is one of the most decorated athletes to leave the high school. “But Gilbert also had a way of getting right to the point. At one meet, I was in the front group of runners about nearing the end of the race and

starting to struggle, and instead of giving me some elaborate words of encouragement, he got straight to the point and yelled out ‘John... Run faster!’”

While Tuhabonye’s impact at St. Andrews has been large, his biggest footprint in the Austin community has been made through his running group, Gilbert’s Gazelles. The club, a training program for individuals of all speeds and abilities, has provided him the op-portunity to touch thousands of lives.

The slogan “Run With Joy” serves as the motto for the group, and Tuhabonye inserts much of his Burundian roots into the training. One can find his “herd” running all across town, sometimes singing African chants at the Austin High track: “The lion is coming; don’t let it catch you!”

His jovial personality and ability to immediately connect with individual runners has helped Gilbert’s Gazelles grow into one of the most recognisable brands in the fitness community. The company, which started out with just three women shortly after Tuhabonye won the Capitol 10,000 in 2002, will celebrate its tenth year anniversary in April 2012.

“Gilbert’s story has always been an inspiration to me,” said Staley Faulkner, a member of Gilbert’s Gazelles running group since 2005. “He’s the most loving, forgiv-ing man I’ve ever met and someone you can model your life after.”

Faulkner lost nearly 200 pounds by 2008, and he attributes much of the weight loss and a very dramatic life change to Tuhabonye. “He’s helped me become a better runner, fa-ther, husband, and person. It’s moving to see someone care so much about not just your running but also you, personally.”

A common misconception is that Gilbert’s Gazelles is only for elites. “When you look at the Austin Marathon this year, we had Ga-zelles finish in under three hours and others in almost six hours,” Tuhabonye pointed out. “Some of our half marathoners were finishing at the same time as our top marathoners.”

Former RunTex manager and current


Mizuno Running marketing director, Bob Wischnia (“Wish” as he is commonly known around Austin) has been observing Tuhabonye since 2001 when he arrived from Abilene.

“One of the things I love about Gilbert that I have seen over the years is how he treats the slowest runners better than the best run-ners,” said Wishnia. “People tend to rally around leadership, and that’s what he provides. When you look at what he’s done, it’s really amazing. The kids at St. Andrews want to run for him. The people of Austin have joined his cause in Burundi because he’s doing an incredible service.”

When asked what makes him desire to give back to so many, Tuhabonye simply stated that’s who he is and what he’s called to do. Undoubtedly, growing up in one of the world’s poorest countries has made him more appreciative of life in America, but not every person who makes it to the United States impacts individuals and communities in such life-changing ways.

Tuhabonye released his memoir, This Voice in My Heart, in 2006. It sold more than 20,000 copies domestically in 2011—no small feat for a novice author—and has hit bookshelves all across the world. The man from six years ago hasn't changed much, although his life looks very different. Gone are the days of plans to run in the Olym-pics, his dreams officially ended at the 2008 London Marathon with

Front: Octaviano Ortiz, Barbara Jansen, cassie Henkiel, Laura Longoria, Bishop claude Payne, Lucy nazro, Emma Tuhabonye, Gilbert Tuhabonye, Grace Tuhabonye, Will dodds, Betsy clemons, Ross Moody

BAck: John VanAllen, dan Mcnamara, John Mcnamara, Richard Fidal, Silver Garza, Rex Bohls, John Pombroy, Elle Moody, Triphine Tuhabonye, Jack Moody, Shannon Moody

tHe lion is coMinG; don't let it cAtcH you!

PhOtO by VinCe tOterO

an on-going hamstring injury. Though he’s still a fixture in the Austin running community, his days as a competitive runner are coming to a close while his role as motivator and inspirational leader continues to rise. You can find him at most of the Austin races, within a few miles of the finish line, cheering on both Gazelles and non-Gazelles in a way that makes runners want to go faster and fin-ish giving their best.

In February at the 2012 Austin LiveStrong Marathon, Tuhabonye stationed himself at mile 25 where there wasn’t much of a crowd. Having already completed the half marathon, he racked up nearly 25 miles that day helping his runners get to the finish line.

“I was watching the pavement in front of my feet when Gilbert came sprinting out to run with me. It gave me a quick boost of ener-gy just to see his smiling face and hear his cheers for me,” recounted Christine McAllister, who joined the Gazelles to train for her first marathon. “His enthusiasm reminded me to run with joy. I told him I was dizzy and he ran over to someone in the crowd and got water and poured it on my head. It hit me that he had already finished his race and he still wasn’t slowing down. I had to keep going.”

How cAn you Get inVolVed witH tHe GAzelle FoundAtion?VOlunTeeR at one of their annual events or local outreach programs. Visit www.gazellefoundation.com/volunteer for details.

TRaVel to Burundi this summer. Three trip options available for ten, 14, or 18 days during June and July. check out www.workforthewater.com to learn more.

Buy gilbert’s book to share with your friends and family. all proceeds of This Voice In My Heart sales go directly to the gazelle Foundation.


GilBert with his Gazelles in the ninth annual "Gazelle Family Photo". Members of the previous training year (September 2010-August 2011) are invited to participate. Since 2002 the yearly attendance has grown from less than 20 to more than 500.

PhOtO by hOlly reeD PhOtOgraPhy

wAnt to HeAr GilBert sHAre His story And A sPeciAl Video oF GoinG HoMe?On Thursday, april 17, the gazelle Foundation will hold it’s third annual spring for the Water fundraising event. The aim for this year is to raise more than $21,000, enough to build one of the proposed water projects for the people of songa, Burundi. after completion, the project will provide close to 2,000 people clean drinking water for the first time in their lives.

Tuhabonye will share his experiences of going home and seeing the impact these projects are having. a silent auction will go on throughout the evening, and those unable to attend can participate online at www.springforthewater.com.

Going Home to BurundiWhen Tuhabonye travelled home to Burundi for the first time in more than a decade, the country was a much more peaceful place. Although there are still well-documented tensions between various political parties, the country continues to head away from the seemingly endless years of civil war and more toward fulfilling the peace accord signed in 2008.

In 2011, Tuhabonye became an American citizen after more than 15 years of living in the country, which he said was a "dream come true." With citizenship comes civic duty, and November will mark the first time in his life Tuhabonye has ever voted in a national election for any country. Eighteen months ago, his long-time friend Governor Rick Perry appointed him to the Texas Holo-caust and Genocide Commission. As the only African genocide survivor on the committee, he provides an example of the power of forgiveness and the strength necessary to move forward after unspeakable atrocity.

Tuhabonye won’t make any predictions about what his future might hold. “How do you eat an elephant?” he asked and then answered, “One bite at a time. You can only live life one day at a time.” It’s safe to predict Tuhabonye’s future is full of joy and, if you’re in Aus-tin and lucky enough to catch him on the trail around Lady Bird Lake, he might just make your days a bit more joyous and full, too. afm


PhOtOs COurtesy Of gaZelle fOunDatiOn

F I N D O U T A T A F M F I T T E S T . C O M

H O W F I T A R E Y O U ?P R E S E N T E D B Y

2012

AFMFITTEST

C H A L L E N G E Y O U R S E L F

6/09/2012Camp M ab r y

submit Your Fit Find! to submit fit find ideas to the AFM team, please email the following information to [email protected]: Product name, brand, Where you Can buy it, Cost, Category (gear, apparel, gadgets, goodies), Description, What makes it Cool. Please also attach a high res (300 dpi) image.

Gear + Apparel + Gadgets + Goodies

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Jalapeño orange Salad

serVing siZe: 1 CuPnuTRiTion

calories 219Protein 32 g

carbohydrates 8 g Fat 4 g

sodium 692 mg Fiber 1 g

makes aPPrOXimately 4 CuPs

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1. heat olive oil in a non-stick skillet over medium high heat.

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Juice of one orange

1 pound shrimp, peeled and deveined

1 cup cherry tomatoes

1 tablespoon cilantro, chopped

recipe


Men’s Age group lEAdErs

AFM DistAnce chAllenge full trAcK lEAdErs

AFM DistAnce chAllenge hAlf trAcK lEAdErs

Age Group

Name Time

15-19 Courtney Reich

8:42:28

20-24 Erica Stoltenberg

8:31:34

25-29 Becki Meier 10:15:30

30-34 Laura Bowers 9:02:00

35-39 Lisa Buckley 8:15:58

40-44 Angelica Kelley

9:05:28

45-49 Rose Martinez 8:45:53

50-54 Cynthia Burton

10:42:41

55-59 Robin Hulsey 13:32:13

60-64 Reenie Smith 11:52:01

65-69 ---- ----

70-74 ---- ----

WoMen’s Age group lEAdErs

Age Group

Name Time

10-14 Sutton Lindslet

11:30:38

15-19 ---- ----

20-24 Mike O'Keefe 7:00:30

25-29 Michael Galante

6:22:56

30-34 David Kinton 6:45:32

35-39 Tony Orozco 5:40:47

40-44 Mike Callen 7:34:03

45-49 Farshid Parandian

6:11:42

50-54 Gordon Alexander

6:02:44

55-59 David Mitchell 7:44:20

60-64 Frederick Taylor

8:18:18

65-69 Dick Wilkowski

7:52:32

70-74 ---- ----

Men’s Age group lEAdErs

WoMen’s Age group lEAdErs

AFMDC Final ResultsAustin Fit Magazine would like to offer final congratulations

to all the austin runners who completed this year’s austin fit magazine Distance Challenge. the chart below shows the final standings for both the half marathon track and the full marathon track finishers. these results are cumulative times, meaning that each of the finishing times from all five of the afmDC races (ibm uptown Classic, run for the Water, arC Decker Challenge, 3m half marathon, and the livestrong austin marathon, half or full distance) were added together to give the runner’s total. not completing a race dropped a runner

from the competition; age groups with no winner names had no runners who completed the entire challenge. each finisher of the series received a completion certificate and a specially printed finisher’s jacket, while age group and overall winners were additionally awarded trophies at the Celebration Party held on march 9 at thirsty Planet brewing Company (see our photos of the fit and fabulous from AFM’s photographer). AFM would also like to extend compliments and congratulations to all the austin runners Club folks who managed this year’s series—well done, all!

Lisa Buckley

Rose Martinez

Scott Rantall

Jim Moore

Total Race TimeName

8:15:58

8:45:53

6:14:01

7:32:27

Overall Female

Overall Male

Female Masters

Male Masters

Deb Reswik-Hilton

Deena Fullwood

Tony Orozco

Gordon Alexander

Overall Female

Overall Male

Female Masters

Male Masters

Total Race TimeName

6:49:06

7:06:12

5:40:47

6:02:44

Age Group

Name Time

10-14 ---- ----

15-19 ---- ----

20-24 Kyle Higdon 6:56:51

25-29 Chris White 7:29:01

30-34 Scott Rantall 6:14:01

35-39 Scott Merritt 7:07:10

40-44 Jim Moore 7:32:27

45-49 Marvin Hope 7:39:55

50-54 Frank Willems 9:33:45

55-59 Kenneth Russell

9:30:51

60-64 Don Barlow 13:31:50

65-69 Walt Tashnik 10:19:12

70-74 ---- ----

75-79 Keith Mason 13:47:55

Age Group

Name Time

20-24 Brittany Capps

7:49:00

25-29 Erin Smith 8:06:15

30-34 Ashley Butler 6:50:08

35-39 Jennifer Phillips

8:00:27

40-44 Deena Fullwood

7:06:12

45-49 Deb Reswik- Hilton

6:49:06

50-54 Michelle Reeb 8:49:28

55-59 Barbara Fellman

8:04:57

60-64 Mary Stoner 10:50:46

65-69 Judith Reader 10:20:07

70-74 Margene Beckham

12:04:33

2011 Austin Fit Magazine Distance Challenge


Clockwise, from upper left: beer barrels at thirsty Planet Brewery; AFMDC managing director Vance taylor offers a toast; rose Martinez, Female Masters winner (full track), picks up her trophy; taylor presents Gordon Alexander (Male Masters, half track) with his award; Deena Fullwood displays her Female Masters trophy (half track); Austin's Pizza provided the munchies for the finishers; 2012 AFMDC awards, ready for presentation.

2011-2012 AFMDC final Results 75

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for football. I didn't have the eye-hand coordination to be good at basketball or baseball. I was always near the last to be picked for a team on the playground. I tried track in middle school, and the coach made me a miler. Because the middle school wouldn't cut athletes, those of us not fast enough would race “exhibition,” meaning we turned our jerseys inside out in races, ran behind the varsity athletes, and our results didn't count in the meets. I also tried wrestling, thinking that my smaller size wouldn't be a detriment due to weight classes, but I really wasn't good at all. I wasn't physical or aggressive enough to want to slam my opponents. As I grew up, all of the indicators seemed to point out that athletics wouldn't be my thing.

Through all this, though, was hockey. I grew up in Detroit, aka “Hockeytown,” in a hockey family. All of the Detroit Red Wings were my sports idols. I started at the age of six and played until I graduated high school on our varsity team. I was actually really good at the sport, a starter my senior year who made All League and the second

The Fire in Your Belly

fit 3 trI

HILE PoNdERING tHIS article for the “elements” issue of Austin Fit Mag-azine, it dawned on me that, as an athlete, the most important element is fire, or rather the fire in your belly. It's what keeps an athlete motivated, and it provides purpose for training. It’s the predominant force behind

a successful athlete’s competitive performance. While there are plenty of people with extraordinary athletic gifts and ability, talent by itself can only take someone so far in sport. Without the work ethic and driving force to get better every day, those gifted people will fall short of the top. On the other hand, it's possible for an athlete without phenomenal natural talent to become very good through his or her work ethic and will to strive for the top. It's when you have both factors (talent and fire) in a single athlete that the stuff of world champions and legends is made.

I put myself more as one of the driven rather than gifted, seeing myself as an athlete of average natural ability. It's the fire in my belly that has differentiated me in my growth and development and driven me to this point in my racing career. This may not seem im-mediately apparent, but a little personal history will illustrate my point.

Growing up, I struggled in school athletics. I wasn't big, fast, or coordinated enough

By patrick eVoe | PhotoGrAPhy By Brian Fitzsimmons

W


All State teams. The interesting part was that I don't think I scored a single goal my senior year. My shot was terrible, and I struggled to put a hard slap shot on net. Being aggressive didn't come naturally to me; as a youngster, I was so timid that my mom resorted to bribing me with a double allowance one week if I could get a penalty for roughing along the boards. I found my niche, however, in defense, where my job was to rule the boards in our own zone. Looking back through the perspective of the triathlete I am today, I can see why I found success in hockey. I was an excel-lent skater. I studied the sport. I always knew when and where to be; you wanted me on the ice to kill a penalty. I also had the best “plus/minus” statistic on the high school team, meaning I was on the ice for more goals for and less goals against

than any one else on my team. I was a worker, training and playing with drive and spirit. When teammates were puking over the boards in our conditioning practices and giving up, I was still digging deep. I specifically remember after one important loss listening to the coach tell the locker room that, if everyone on the team played with half the heart I did, we would be state champions. I wasn't the biggest, fastest, or most talented hockey player, but I was a hard worker with a fire in my belly.

Fast forward 17 years, and I'm racing Ironman triathlons as my job. Many people who see me now automatically assume that athletic talent is one of the main reasons I’m a professional athlete. What they don't know is that's not really the case. I've found that tri-athlon, especially at the longer distances like Ironman, is a sport that rewards hard work and determination much or more than pure talent. It fits my strengths as a person.

I can't say for certain what is the root cause behind my fire. Maybe it's fear of failure or perhaps some other deep-rooted psychological factor that makes me want to succeed and get better every single day. While I've seen plenty of athletes come into the sport of triathlon with loads of raw talent, no athlete—no matter how gifted—can fake his way through an eight-hour race. He will fail unless he has worked hard every single day in training. Most don't make it because they don't have the drive or will to do what it takes to get to the top. I, however, continue on my path, working as hard as I can and nurturing that fire in my belly. afm

Patrick EvoePatrick evoe, professional triathlete, has been a contributing writer in Austin Fit Magazine since 2009. evoe came off the couch and into the world of triathlon in 2003 after moving to austin; by 2005, he'd taken fifth place in his age group at kona. he decided to go pro in 2007 and has had a distinctive and supportive sponsor in little Caesar's Pizza ever since. Currently, evoe has placed in the top ten overall at 20 half-ironman (70.3-mile triathlon event; 1.2-mile swim, 56-mile bike, and 13.1-mile run) and 11 ironman (140.6-mile triathlon event; 2.4-mile swim, 112-mile bike, and 26.2-mile run) finishes, taking second place overall at both ironman louisville and ironman Cozumel in 2011. for more information about Patrick, visit his website, patrickevoe.com, or follow him on twitter (@patrickevoe).

FIt3 the fiRe in youR belly 79

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LovE SwIMMING IN AuStIN in the warmer months, especially the springtime. I coach Masters swimming at Longhorn Aquatics and we are always inside. However, whenever I get the chance, I really enjoy swimming outside with the sun on my

face and back (my dermatologist begs me to swim indoors or use lots of sunscreen).

I made a commitment starting in February to swim at least twice a week. I am not sure if it was the way my arms shook like my grand-mother’s used to or the fact that my 12-year-old daughter can beat me, but now I am back in the pool. Regardless, it feels good. With just two workouts a week, my arms feel more in shape and my core body feels more in sync. It has helped alleviate my back pain and my nag-ging foot pain.

You would think that a two-time Olympic swimmer would always want to swim. After staring at that black line on the bottom of the pool for more than 20 years, I felt the need for a change of scenery. I have spent the last 15 years running and mixing up my exercise. Hav-ing the time to fit in at least an hour of swimming is a lot harder than fitting in a quick hour run that starts just outside my front door. Drive time to get to a pool and the energy to get undressed and dressed again just didn’t fit into my busy schedule with three kids and work-ing. I also deal with bouts of vertigo that are set-off by swimming but now that my youngest is almost in kindergarten, I feel it is time to rededicate myself to swimming.

There is nothing like being in swimming shape. I find it fascinat-

fit 3 swIM

variety Adds spice

By Whitney heDgepeth

Iing when elite runners come in to try out the Longhorn Aquatics Masters swim program; physically, they look phenomenal. Once they dive in, though, those elite runners don’t look so elite anymore. There isn’t much cross over in fitness from running to swimming, which is amazing. It can go both ways, too. An elite swimmer trying to run is, in most cases, not very pretty, either. Finding the right balance is key. The more I run, the worse my swimming becomes, and the more I swim, the worse my running seems to get. I find that, for me, swimming three times a week and running from three to four miles, six times a week is the perfect balance. I take Saturday or Sunday off, depending on which is busier with kid activities. I should also clarify that I am not training for any event. I am just trying to maintain a decent weight and keep my body and MIND healthy (exercise is also my stress reliever).

There are many pools to use in the Austin area. Unfortunately, a lot of the city pools are now closed or are only open for limited amounts of time due to budget cuts. Finding the pool that is both convenient and to your liking is a tough one. I spend a lot of my time at Rolling-wood pool off of Bee Caves Road. My family has been a member there for almost ten years, and my three children spend the majority of their summer hanging out there. It is open year-round and heated to a nice 80 degrees. I have other friends who just love Barton Springs and Deep Eddy, and they meet there early on the weekends because entry is free before 9 a.m. I, on the other hand, am completely too wimpy for pools that are below 78 degrees. Some other great city


Warm-up 900-1500

20 x 100 freestylefirst through fourth 100s on a strong interval (ex. 1:10) fifth 100 :05 faster (ex. 1:05)repeat this progression four times for 20 sets

500 with fins 100 kick/ 100 long and smooth/100 kick/100 long and smooth/100 kick

15 x 100 (pulling optional)first through third 100s on the same interval as before (ex. 1:10)fourth and fifth 100s :05 faster again (ex. 1:05)repeat this progression three times for 15 sets

cool down 100-200

ToTAl YARDAGe: 5,000-5,600

heRe is A mAin seT ThAT i gAve To my swimmeRs lAsT weeK AT longhoRn AqUATics mAsTeRs:

Whiteney HedgepethWhitney hedgepeth, a two-time Olympian, seven-time national Champion, and former american record holder (200-yard backstroke), currently oversees more than 150 masters’ level swimmers here in austin at longhorn aquatics. she has been the head age group coach (’96-’99) and head national coach (’99-’01) and, from 2001-2004, she began coach-ing the masters group. hedgepeth has been the head masters coach at longhorn aquatics since 2004, working with swimmers of all abilities, from newbies to former Olympic swim-mers to professional triathletes.

The lanes for this workout were set up according to swimmers’ speed and ability. There were two workouts offered this day, and 75 people did this practice, which lasted an hour and a half. This was the interval for my fast-est group of swimmers; slower lanes typically get in 4,000-4,500 total. afm

pools are Dick Nichols, Mabel Davis, and Northwest. One summer (before I had kids and before we joined Rollingwood pool), I made a list of all of the Austin city pools and visited each and every one—quite a fun summer goal!

Once I get to the pool, I like to use some equipment in my practice. kick-board, buoy, paddles and fins are my favorites. I usually train in a 25-yard pool, but I prefer the 50-meter length because it is harder and gets you in better shape faster. I usually start off with about a 1,000-yard warm-up with some part of it doing fingertip drag drill. This drill involves actually dragging your fingertips across the top of the water, which helps get your elbows up high and prevents shoulder strain. I usually make the main set of the workout 2,500-4,000 yards. I swim mostly freestyle these days to help with my vertigo but I do believe that doing all of the strokes helps with muscle endurance, which leads to faster swimming.

Best wishes on finding your favorite swimming hole this spring and summer. I think it is going to be another HOT HOT HOT one. WEAR YOUR SUNSCREEN!

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uStIN IS A CoMMuNIty of FIT people. Our gyms and parks are full of everything from CrossFit workouts to Stroller

Strides classes. The Roy and Ann Butler Hike and Bike Trail has its own rush hour and is one of the city’s most popular train-ing destinations. I’m a daily commuter along the Shoal Creek corridor. I usually see an assortment of cyclists on my ride (a handful of fellow commuters, recreational riders, and competitive athletes), and I have a challenge to issue to Austin-area athletes: whatever your training destination, consider riding your bike to get there. Replace com-mute time in a car with warm-up time on your bike. It gets you ON the bike sooner rather than later, OFF MoPac Expressway, and OUT of your car.

Using the Earth Day 2012: A Billion Acts of Green campaign as my inspiration, I pro-pose two green acts each of us can pledge towards meeting the goal of reducing our carbon footprint:

1. Ride or run to your workout (I refer to this as “destination training”)

2. Ensure that your child knows how to ride a bike

grEEn Act 1 dEStINAtIoN tRAINING

With destination training, you are not only reducing your carbon footprint by driving less, you are also logging additional training time. The notion of riding to work and school is a popular one, and this simple green act redefines the concept of travel time to our workouts. Suddenly, instead of having a commute by car, your 45-minute class is enhanced by adding a 15-30 minute bike ride as a warm-up and cool down.

I’ve categorized three logistical approach-es to your workouts to support our green act of destination training:

The Park–and-Ride. Sometimes you have to use a car to reach ideal training venues.

AustIn nEEds MorE trAffIc...in the Bike lanes!By Jen mcrae

A

fit 3 BIKE


Getting to the running track or the pool may simply be too far to ride or run. Consider driving close enough so that you can park the car and finish the remaining distance on your bike or feet.

I do this once a week with my daughters so that they can ride to school. The car gets loaded with all the bikes; we drive halfway and then ride halfway. We are seven miles from school and use Shoal Creek’s bike lanes.

The car drop. Take your bike to work, school, or other destination, and leave the car there! You can ride or run home at the end of the day, and then ride or run back the next morning.

I drive my daughters to school and leave the car there until I pick them up in the af-ternoon. This forces me to commute to and from school (as well as all the destinations in between) by bike or foot all day.

The Out-nOT-Back. This is a great ap-proach for your long runs or long rides. Choose a destination and have family or friends meet you there. Running to a restaurant on the other side of town is great motivation for long training sessions. Riding to another town is even better. I’ve ridden from Dallas to Waco on my way to Austin. Being creative with destination training gives you more stories to tell and provides the Earth a little more breathing room.

grEEn Act 2 kIdS CAN RIdE

The future rush hour in our bike lanes depends on whether or not our children can ride bikes. Ensure your children can ride a bike by making it a routine family activity. Have them ride to school weekly, if not daily. Make it a lifestyle choice, so your children realize that riding a bike is a way to get somewhere. Accomplish this by example and by providing them with safe areas to ride.

Here are some car-free zones where your kids can ride bikes:• Running track at your local school (if

allowed)• The Veloway in South Austin• The Driveway in East Austin on Thurs-

day nights (March through October) • Roy and Ann Butler Hike and Bike Trail

(if you have knobby tires) • The Lance Armstrong bikeway• Your neighborhood park (grass is a

great place to learn!)

If your children do not know how to ride a bike, now is the time to make that happen. Take them to a grassy area; make sure their feet can touch the ground, and begin with you walking the bike while your children sit in the seat. You can hold the back of the seat ever so lightly to get them started, but you will have to let go so they can discover how to balance. Lower the seat so their feet touch the ground, even if it looks too low. Raise it when they achieve good balance. If the seat is as low as it will go and they still can’t reach the ground, the bike is too big and this will make learning difficult.

With these two green acts in mind, con-sider riding your bike the next time you are headed to the Barton Creek greenbelt for a run or hike rather than taking your car (if you don’t have a lock, invest in one so this can happen safely). The next time you are heading to the gym in your car, stop to think whether you can either run or ride there instead. Turn taking the kids out for hot chocolate or ice cream into a family bike ride.

I commute by bike to Pure Austin Fitness to teach cycling classes, and I often pass another Pure Austin instructor riding the opposite direction on Shoal Creek towards the other location every week. It’s fun to share the mindset and the road with other cyclists (and in this case, to see who might be running late for class!). I hope to see you out there…in the traffic in the bike lanes! afm

Jen McRaeJen is a professional cyclist currently racing with 787 racing. she's a consistent podium finisher at criteriums on the national circuit, completing her 2011 season with a win in boston at the tD bank mayor’s Cup. Jen teaches cycling classes at Pure austin fitness and coaches with Chann mcrae Cycling, which she founded with her husband, Chann. see Chann mcrae Cycling on facebook or visit the website, cmcoaching.com, for more information about Jen.

FIt3 Austin needs more trAFFic...in the bike lAnes 83

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HAVE YOU SIDELINED?

E ALL kNow It is an ongo-ing joke that we don’t have seasons in Texas…it’s just “summer” and “almost

summer.” But even if our weather doesn’t present an obvious seasonality, you should create seasons in your running life. As a coach of collegiate and post-collegiate ath-letes, I see the year as three or four phases, each with a different focus for my athletes. When I coached adult recreational athletes, it seemed that I always had to urge them to add variety along a seasonal approach. They just wanted to run their daily four-to-seven miles along Lady Bird Lake no matter what time of year. While I understand how easy this might be as a schedule, it is absolutely the wrong way to get stronger or faster.

The human body needs variety to improve, and doing the same thing, day in/day out, week in/week out, leads to a staleness that severely limits the body’s natural ability to improve. While there are many differ-ent ways to structure a training year into seasons, I have outlined one possibility that fits very nicely into Austin’s racing scene and the type of weather that we deal with every year.

summer to fall: trail running/triathlon

We all know that it is miserable to train in central Texas during the summer. With last summer’s record-breaking heat, it doesn’t take a brain surgeon to figure out that pounding out miles on the pavement can wreck your system. There are many groups

that train diligently over the summer in preparation for the races that make up fall marathon season (Chicago, New York, San Antonio, etc.), but most of these runners have been at this for years and understand the difficulty involved. I recommend that runners use the summer heat to move away from the traditional “road warrior” mental-ity and get off the beaten path with trail run-ning. On the trails, you can slow down and stretch out your runs; you can even escape the heat altogether by wearing a headlamp and running at night. Alternatively, get in the pool and on the bike with an introduc-tion to the triathlon. The summer is a great time to decompress, move away from the same old-same old. With both trail running and triathlon, you will work on developing

fit 3 run

seasonsBy steVe sisson

W


a significant base that you can use in the fall, leaving you physically and mentally refreshed and reinvigorated as you transition back to the roads.

fall to winter: transition to racing

After the slow, easy miles on the trails or cross training in triathlon, you’ll need to get your road legs back. While you will have developed an awesome base, you will need to readapt to the pounding and pacing of the roads. I have coached many road runners who are devastated by their splits in workouts or races after a summer of run-ning the trails, and I always have to remind them that their speed isn’t gone; it’s just hibernating. After a month of weekly tempo runs and easy track workouts, they get their road legs back and are ready to race. In this phase, I recommend that you race a variety of distances from half marathons to 5ks and focus on regaining competitiveness while not worrying about specific times and personal bests. Not that those times won’t come…a number of athletes improve in every distance after a long, refreshing summer of easy mileage. The key to success is being patient with adjustments needed to get back to the mentality and mechanics of fast running.

winter to spring: half Marathon/Marathon

If you want to be a faster runner, you must do marathon training. At the University of Texas and in our post-collegiate group, TeamRogue Elite, we focus our winter and spring on marathon training. Even the mil-ers train like marathoners over the winter. Though these athletes are not training to run the 26.2-mile distance, the aerobic develop-ment pays huge dividends in April, May and June of our championship seasons. In Aus-

tin, these months are the perfect opportunity to chase the distance; the weather is ideal for the mileage, the Austin Marathon and Half hits in mid-February, and those fast enough to secure a Boston qualifier will be training in the best training environment in the world for that race. All this strength can then be converted to fast performances at the best races Austin offers in the spring.

spring to summer: 5K/10K

Once through the winter marathon build, you can quickly turn that newly developed strength into command performances in the spring. The shorter distances races, such as the Capitol 10,000, the Bun Run and the Congress Avenue Mile, provide the perfect set of races for some very, very fast runs. There are a variety of other races all over central Texas in the spring that can help you hone your racing chops and gain strategic experiences over shorter distanc-es. You can turn that strength base into the fastest racing you have ever done within just six weeks of speed training. Racking up PRs at every distance will have you ready to transition into another summer of long, easy running.

This seasonal approach is my ideal training plan for Austin. However, we all have races we want to run that don’t fit this model, and exciting opportunities to test your fitness abound in Austin. What is key is that you keep your eyes on your long-term goal. I really encourage you to break your year up into seasons that feed into each other and provide you the best opportunity to have a huge, command performance at the end of the cycles. Of course, you can just plod along all year in the Town Lake Shuffle but that sounds as interminable as a Texas summer. afm

Steve Sissonsteve sisson is the university of texas’ assistant coach for women’s track and field/cross country. he is also the head coach of teamrogue elite, a non-profit post-collegiate devel-opment group based in austin, texas. as a collegiate student/athlete, sisson represented the united states internationally in iaaf’s World half-marathon Championship and ekiden relay. sisson is also a three-time southwest Conference individual champion as well as three-time all-american, and his time of 13.50 (’93) set the longhorn indoor 5000m record for 10 years. in addition to coaching, sisson is the owner of rogue training systems here in austin.

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all things are relative to their frame of reference. this simplified explanation of relativity pairs well with a quote attributed to albert einstein, who had a passing

acquaintance with the topic: “if you can’t explain it simply, you don’t understand it well enough.”

Our frame of reference, from a running perspective, was explained almost 225 years ago by isaac newton. newton observed, theorized, and described gravitation and the three laws of motion (among many other things). simply speaking, our frame of reference is about running on earth, where the mass of the planet is greater than ours, so we are pulled toward it. We apply a force to the earth and it gives back an equal force.

in this review, we’ve looked at and weartested shoes in the three

basic categories of motion stabilizing, neutral cushioning, and faster-paced/performance running. We describe their attributes and point out if and how the familiar has been changed, and we share some of our weartesters’ feedback. so whether you’re trying to find out what’s new, what’s changed, or what’s best for you, we’ve got you covered.

as we’ve said many times before, knowledge is your best ally. to make good choices for you, you must know the shape of your feet and understand the way they move. if you don’t, you may find your local running specialty store to be a source of good advice and in-formation. there are many shoes appropriate for your running, but if you know your foot shape, foot motion, and footstrike, you can focus on shoes that meet your needs, not someone else’s.

By cregg Weinmann, runnInG nEtWork FootWEAr rEVIEWEr

besT shoeneuTRAl

SprIng 2012

adidas Supernova Glide 4 $115 always aimed at performance, the supernova glide 4 is a redesign that ups the ante. The up-per returns to a breathable, engineered mesh unlike any used in previous versions; it’s sup-portive while flexible. The redesigned ankle col-lar adjusts to the heel shape, thanks to a healthy measure of memory foam. The lacing connects to the logo stripes for support, but is articulated at the bottom for better flexion. The midsole continues with the cushy feel, but achieves a better balance of resiliency and responsiveness in its ride. The forefoot’s blown rubber formula-tion has been thoroughly dialed-in, providing good traction and durability, and the adiWear heel is hardwearing. Performance is enhanced by a significant weight reduction, while main-taining the fit and ride expected in this series, and earning the supernova glide 4 honors as the Best shoe in the neutral category.

2012 spring shoe Review




spring 2012 ushers in significant changes to saucony’s mainline shoes and the hurricane features two such changes to its midsole. The first is a switch to Powergrid foam, proven in the cortana last fall. The second is the adoption of 8-millimeter geometry (the drop in height from heel-to-toe) allowing a more moderate footstrike, thought to improve running form and efficiency. Perhaps most impressive is that it’s at least 5% lighter. The up-per adopts an articulated eyestay to wrap and move with the foot, thanks to the stretchy midfoot insert called saucFit. The outersole features more surface contact yet has a reduced amount of rubber, and redesigned flex grooves improve flexibility and stability. The combination of stability and cushioning, lighter weight, and improved performance earned the hur-ricane honors as one of two Best Renovations in this Review.

The elixir has been an effective and consistent performance shoe. like the other Mizuno shoes in this Review, the elixir has undergone consid-erable change. The upper is open mesh with a wild, sublimated print that draws a fair share of attention. it’s not simply window dressing, just the beginning of the changes. The overlays have been designed in more of a saddle-like configuration, and it returns to a traditional lacing design that’s successful in its simplicity. The midsole benefits from the resilient alpha Polymer and the redesigned Wave plate that work together to provide a smoother perfor-mance ride than earlier versions. The outersole continues with the durable X-10 carbon rubber heel and g3 forefoot, integrating effective trac-tion and light weight. This combination of light weight, stability, and a responsive ride earned the elixir honors as our Best shoe in the Perfor-mance category.

Mizuno wave Elixir 7 $120

lunarlon’s introduction in 2008 launched a new line of nike shoes; the lunar eclipse takes top billing for its plush reputation. in Round 2, the heel clip has been pared down; it still anchors the heel fit, but lightens things up a little. The midfoot adopts a self-adjusting framework of straps to secure the foot during motion, a task previously managed by Flywire. This new system is more effective. The closed mesh features no-sew overlays and has a soft, luxe feeling, even where the midfoot straps secure the foot. The unchanged midsole was well dialed-in with Round 1, as the eclipse benefited from being a later arrival to the lunar party. The outersole uses the same molding but now features “environmentally preferred” rubber, which is tough and good for traction. The combination of fit, stability, and plush feel earned the lunar eclipse 2 our award for Best Motion stabilizing shoe.

Nike Lunar Eclipse+ 2 $135

SprIng 2012

besT RenovATionPeRFoRMAnce

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Saucony PowerGrid Hurricane 14 $140

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The Pure cadence is the most substantial of Brooks’ series of Pure shoes. Weighing in at a “whop-ping” 10.5 ounces, it’s not quite minimal but it’s definitely performance-oriented. The upper is supportive, featuring an elastic navband that crosses the navicular bone supporting the fit and working with welded overlays to provide a smooth interior and good support. The midsole geometry features a 4-millimeter heel-to-toe drop and is designed to flex with the foot. contoured pods on the perimeter of the outersole allow adjustments for pressure from the foot or the surface, and provide protection while keeping the weight down. The full outersole offers durable traction even though it’s thin, and features a split between the big toe and the others for better articulation at toe-off. The combination of lightness, low-profile geometry, and performance earned the Pure cadence our Best new shoe honors.

Brooks Pure Cadence $120

other noteables

adidas adiZero F50 $110

www.adidas.com

PeRFoRMAnce:ASICS Gel-Noosa tri 7 $120

www.asicsamerica.com

Round 4 of scott’s MK series (originally the Makani) has morphed into something different. The upper is open mesh over the toes and closed mesh on the saddle/rearfoot. The ergologic Fit has been better integrated; here the gusseted forefoot and enshrouding saddle meet more cooperatively to wrap and secure the foot. The midsole foam, called aero Foam, is completely new and resilient. scott takes a new approach by combining the solidness underfoot with sidewalls molded into a matrix of deep grooves that resist compression without the deep flex grooves in the midsole. This allows both the necessary flex and full heel, while preserving the integrity of the lighter-weight foam longer. The midfoot is now supported solely by the carbon fiber shank, making the shoe purely neu-tral. The outersole is simplified: a thin carbon rubber throughout, grooved at heel and toe, textured for the traction regions, and pared away in the low-wear areas. it’s a durable and effective set-up. The combination of innovation, fit, and performance earned the MK4 honors as one of two Best Renovations in this Review.

Scott Mk 4 $130

SprIng 2012

besT RenovATion

besT neW shoe

SprIng 2012

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american track & fieldwww.american-trackandfield.comathletes Onlywww.atf-athlete.comathletics (Canada)www.athleticsontario.caaustin fitwww.austinfitmagazine.comCalifornia track & running newswww.caltrack.comClub runningwww.rrca.org/publications/club-runningCoaching athletics quarterlywww.coachingathleticsq.comColorado runnerwww.coloradorunnermag.comget active!www.healthclubs.comgreater long island running Club’s footnoteswww.glirc.orglatinos Corriendowww.latinoscorriendo.commarathon guide

www.marathonguide.commichigan runnerwww.michiganrunner.netmissouri runner & triathletewww.morunandtri.comrunning Journal & racing southwww.running.netrunminnesotawww.runmdra.orgrunOhiOwww.runohio.comtrack & field newswww.trackandfieldnews.comusatf’s fast forwardwww.usatf.orgusatf–new england’s exchange Zonewww.usatfne.orgthe Winged footwww.nyac.orgthe Winged mwww.themac.comyouth runnerwww.youthrunner.com

partners

Brooks Adrenaline GtS 12 $110

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MoTion:

Mizuno wave Inspire 8 $150

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Brooks defyance 5 $110

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k-Swiss Blade Max Glide $120

www.kswiss.com

neuTRAl:C

M

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Mizuno wave Inspire 8 $150

www.mizuno.com

k-Swiss Blade Max Glide $120

www.kswiss.com

C

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CM

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events Around Austin

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MusIc

APRil 20 - 22

austin Reggae FestivalIf you’re into reggae and looking for the live scene, then this event is for you. Tickets are affordable and the proceeds go toward the Capital Area Food Bank of Texas. There’s also an international marketplace at the festival if you find yourself wanting some reggae memorabilia. Friday, 7 a.m. to Sun-day, 10 p.m. at Auditorium Shores www.austinreggaefest.com

outdoors

APRil 28 - 29

heart O’ Texas Orchid society’s 41st annual show & sale, “Orchid heaven”Orchids are becoming one of the most popular flowers in the United States, and hundreds of different varieties will be on sale and blooming come late April. The event will also have helpful information from local and national vendors about how to grow your own orchids. Admission is free. Saturday, 10 a.m. – 5 p.m. and Sunday, 10 a.m. – 4 p.m. at Zilker Botanical Gardens Center • www.hotos.org

APRil 4, 11, 18, 25

yoga in the ParkLooking to alleviate some stress, improve flexibility, tone those muscles, and enjoy the lovely Austin weather (fingers crossed!)?

If so, come out for Yoga in the Park every Wednesday in April to show off your own version of downward facing dog. A certified instructor will lead the class, which is suitable for all ages and skill levels. Leave the cash at home, but bring your own mat if possible! Wednesday, noon – 1 p.m. at a Downtown Park (TBD) www.austinparks.org

fun

APRil 7

Mighty Texas dog WalkThe current Guinness World Record for most dogs walked is 17,427. Come out and join the masses in an attempt to break the record with a three-mile stroll near Lady Bird Lake. Saturday, 9 a.m. at Auditorium Shores • www.servicedogs.org

APRil 28 – 29

Weiner dog RacesWhile Buda might not be in Austin’s city limits, watching wiener dogs scurry those little legs makes it worth the drive. It’s sure to be a good time, with laughs, cheers, and unexpected surprises. kids 12 and under get in free, and adult admission price is $3. Saturday and Sunday at Buda City Park. www.budalionsclub.com

APRil 28

eeyore’s Birthday PartyThis event is a fund-raiser to benefit non-


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profit groups in Austin. There will be food, drinks, and commemorative Eeyore’s Birthday Party t-shirts. There will also be costume contests, face painting, and other games with prizes for children of all ages. With free admission and live music, this will be the place to be. Saturday, 11 a.m. until dark at Pease Park • www.eeyores.org

goIng grEEn

APRil 14

Keep austin Beautiful clean sweepIn an effort to preserve Mother Earth and keep Austin clean, join the thousands of volunteers in helping to pick up trash at different sites all around Austin. If there is a site you’d like to see cleaned up, you can register it at the webpage and even become a site leader! Saturday, at various sites www.keepaustinbeautiful.org

lIfEstylE

APRil 14 – 15

austin art yards Tourkeep Austin weird, right? Check out the work of Austin’s elite “yardists” on this third annual tour. There’s sure to be some interest-ing spectacles to take in, and don’t be sur-prised if you find yourself doing a few double takes. Saturday, 10 a.m. – 5 p.m. and Sunday, noon – 5 p.m. at various Austin yards www.austinartyards.com

fItnEss

APRil 28

Texas Round-upWith three separate events including a chip-timed 5k run or walk, an untimed 5k run or walk, and a family mile walk, the Texas Round-Up has something for people of all ages and skill levels. So lace up your run-ning shoes and get your exercise in bright and early. Saturday, 8 a.m. at North Congress Ave. in front of the Bob Bullock Texas State History Museum • www.texasroundup.org

APRil 22

steiner steakhouse shop RidePut on by Jack & Adams Bicycles and Stein-er Steakhouse, this bike ride is a beautiful trek through the hills of West Austin. With a 15-mile loop and a 34-mile loop as well as three separate groups of advanced, interme-diate, and beginner, this event is great for anyone interested in biking. Post ride, half price brunch will be available courtesy of Steiner Steakhouse for as little as $3.50 to $7.50 per person, and there will be live mu-sic on the patio that overlooks Lake Travis. Sunday, 8:30 a.m. at the Steiner Steakhouse parking lot • RSVP via e-mail at www.jackandadams.com

events aRounD austin 99

(512) 442-6907www.nilevalleyherbs.com www.mothermaryam.org

AprIl

APRil 1austin autism society Bike RideBerry Springs Park and Preserve, Georgetown, TX • austinautismbikeride.org/default.aspx

APRil 5FiVe55 seriesLake Pflugerville, Pflugerville, TX www.five55series.com

APRil 7ash dash 5K Bunny RunAustin, TX • www.ashvolunteers.org/wp/

APRil 7-8Operation Texas ThundRAustin, TX • www.thundrpro.com

APRil 10Round Rock express Ride The Dell Diamond, Round Rock, TX www.rrexpressride.com

APRil 14longhorn RunAustin, TX • www.utlonghornrun.com/index.html

hells hills Trail RunSmithville, TX www.tejastrails.com/HellsHills.html

APRil 14-15aRR Pace BendAustin, TX www.tmbra.org/calendar/tcalendar.htm

Republic of Texas TriCorpus Christi, TX • www.republicoftexastri.com

APRil 15casis Fun RunAustin, TX www.younggunsrun.com/casis-fun-run.html

austin 10/20Austin, TX • www.austin1020.com

APRil 21Vern’s no Frills 5k - 3rd anniversary RaceBerry Springs Park, Georgetown, TX www.georgetownrunningclub.org

shaPe diva dashAustin, TX divadash.com/city-austin/austin-race-info/

citysolve urban RaceAustin, TX • www.citysolveurbanrace.com/2012/austin-urban-adventure-race.html

Bluebonnet Trail RunReveille Peak Ranch, Burnet, TX www.terrafirmaracing.com/view.asp?id=96

APRil 21-22BP Ms 150Houston, TX – Austin, TX biketxh.nationalmssociety.org/site/TR?pg=entry&fr_id=17896

APRil 22Rogue Trail series - The MazeAustin, TX • www.roguetrailseries.com

XTeRRa Bluebonnet TriBurnet, TX • www.racerevolutions.com

APRil 28Walk like MaddCamp Mabry, Austin, TX • support.madd.org/site/TR?fr_id=2762&pg=entry

The Mighty san gabriel adventure RaceLake Georgetown, Georgetown, TX www.toocoolracing.com/san_gabriel.html

Barton springs Pool TreeathlonAustin, TX friendsofbartonspringspool.org/?p=934

Bun Run for the cureSmithville, TX • www.bunrunforthecure.com

great urban Race306 Barton Springs Road, Austin, TX www.greaturbanrace.com/event2012_austin.php

hell RunCedar Creek, TX • www.hellrun.com/san_antonio/#/Hell_Run_Home

Texas Round-up 10K, 5K and Family MileThe Bob Bullock Texas State History Museum, Austin, TX • www.texasroundup.org/default.asp

APRil 29Tour de PureAustin, TX www.pureaustin.com/activity.aspx?id=1333

cedar Park swimming Kid's TriathlonCedar Park, TX • www.cedarparkswimming.org/TabGeneric.jsp?_tabid_=49261&team=stcps

schlotzsky's Bun RunAustin, TX • www.bunrun.com/index.php

austin 10K Plus

Dell Diamond, 3400 E. Palm Valley, Round Rock, TX • austin10Kplus.com

Rides & Races Around Austin


MAy

MAy 5The Money Box cap 2K Open Water Race and Pledge swimLady Bird Lake, Austin, TX • www.cap2k.com

shiner g.a.s.P.7551 Metro Center Dr., Austin, TX www.shiner.com/shinergasp/

iM OK 5K RunOld Settler's Park, Round Rock, TX epilepsyrun.com

Pandora's BoX of RoXBurnet, TX • www.tejastrails.com/Pandora.html

MAy 6Rookie TriathlonDecker Lake, Austin, TX • www.usatriathlon.org/events/sanctioned/2012/05/rookie-triathlon.aspx

MAy 12armadillo hill country classicLiberty Hill, TX • www.armadilloclassic.net

columbia Muddy Buddy Flat Creek Crossing Ranch, Johnson City, TX muddybuddy.com

MAy 13The lOOPEmma Long Park, Austin, TX www.roguetrailseries.com/index.php

MAy 19Vern’s no Frills 5k - Race #38Berry Springs Park, Georgetown, TX georgetownrunningclub.org

spartan sprint TexasBurnet, TX • www.spartanrace.com/texas-obstacle-racing-spartan-sprint-2012.html

congress avenue MileAustin, TX • site.runtex.com/index.php/2012/01/congress-avenue-mile/

ala Fight for air climb - 30 story climbFrost Bank Tower, Austin, TX www.lung.org/pledge-events/tx/austin-climb-fy12/

MAy 19-20georgetown classicGeorgetown, TX www.txbra.org/events/event.asp?EventID=2330

MAy 20austin Oyster urban adventure RaceAustin, TX • www.oysterracingseries.com/Austin.php

MAy 28capital of Texas TriathlonAustin, TX • www.captextri.com

JunE

June 9Rebel Race: austin TX 5K & 15K mud runsSmithville, TX • rebelrace.com

June 10Rogue Trail series - The RanchReveille Ranch, Austin, TX www.roguetrailseries.com

June 16Vern’s no Frills 5k – Race #39

Berry Springs Park, Georgetown, TX georgetownrunningclub.org

June 17lake Pflugerville TriathlonLake Pflugerville, Pflugerville, TX www.lakepflugervilletri.com/Redesign/DefaultPflug.html

June 23Keep austin Weird 5KAustin, TX • www.keepaustinweird5k.com

survivor Mud RunAustin, TX • www.survivormudrun.com

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the Workout

outright training & performance with coach david Braswellwww.OutrightFitness.com

warm up: 400m Multi-directional followed by a 400m jog

speed drills:2 x a-skips x 20m2 x B-skips x 20m2 x lunges x 20m4 x Build-ups x 20m

speed Assessment:20m Flys, run 4 to get the fastest time

speed specific strength/power:4 x Plyo/Rhythmic split Press @ 30lbs-50lbs @ 24secs4 x Plyo/Rhythmic high Pull @ 30lbs-50lbs @ 24secs4 x Plyo-squats @30lbs-50lbs @24secs

speed work:2 x 250m @ 25%4 x 50m @ 25%2 x 250m @85%

running postural strength:4 x Resisted sprints @ 40m

complete core work:1 x 30 sec Prone Positioned Plank25 x (l/R) side Plank crunches25 x dynamax Medball seated spinal Rotations25 x Prone extensions (supermans)25 x leg Throws25 x dynamax Medball sit-up & Throws25 x (l/R)seated straight leg liftsall X 4 = 600 core movements

cool down5-10mins hip Mobility/Flexibility

kICk Mo’S Butt!

monicabrant.com


In the last few months, I’ve had the amazing opportunity to renew my love of competitive sprinting. Since graduating high school in 1989 (I know, I’m dating myself), I have

continued to run sprints but for no other purpose than getting in a great workout. those of you who have sprinted competitively understand that making your times during practice is essential. If you are just out there for a little workout, then you really only push yourself so hard.

Check Mo's official 100m rank at www.mastersathletics.net

By monica Brant | PhotoGrAPhy By Brian Fitzsimmons

At any rate, I’ve been working with an amazing coach since mid-November, 2011, and have competed in three track meets here in Austin. I’m happy to say my latest 100m time of 12.82 is now second in the country in my age group. I’m also racing in the 400m and 200m with respectable times so far! I’m extremely excited about these results and feel quite blessed that I can actually still do this after all the years off.

With my competition schedule in mind, I strategically planned this particular kMB feature as my last workout before my February 26 meet, knowing full well that David Braswell at Outright Fitness would not allow for anything other than kicking My Butt! As I drove across town to Yellow Jacket Stadium, I was anticipating the pain…any sprinter knows you can’t get around the pain; you just have to allow it to flow over you while staying relaxed in the midst of it. It’s a total mind game.

David did not let me down! We first met at the past track event (which I might add was 36 degrees for the entire meet), so he had an idea of what I was all about and how I was running. There was a lively group of all ages and abilities, and we had lots of variety in the warm-up. I learned a few new foot drills (which I have practiced on my own since), and we had all lengths of beginning runs at different paces. After running, we went into some strength and conditioning plyometrics with barbells.

Again, these were new drills to me, which I have already incorporated into my own workouts! (One of my favorite things about the kMB feature is learning new exercises.)

After fatiguing ourselves with the barbell exercises, we went back to running some longer sprints. My legs were tired, but the energy from David and the group kept me moving along. We all tried to call “UNCLE” after finishing the sprints, but David guided us through a great series of killer core exercises. keeping the core STRONG is key in all running, though sprinting alone works the core like nothing else! After the core section, it was time to call it a day. Thankfully, I had my Proto Whey shake for recovery as I drove home, relishing in my aching body.

David is a great example of what he coaches. He is knowledgeable and understands what it takes to train the entire body. Even if you are not interested in sprinting competitively, Outright Fitness is a fantastic group to train with. You might end up falling in love with sprinting too…or not. It’s one of those love/hate relationships. I definitely hope to go back and train with David. Maybe I’ll see you there? afm

Special thanks to Hair Goddess (hairgoddess.net) for continual great hair design and to Lululemon Athletica (6th & Lamar) for my very functional, run-inspired outfit!

Fast & Furious with Outright Training & Performance

kiCk mo’s butt 105

40mpg

34mpg

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Muscle Movement of the Month

tHE FuN ANd ExCItEMENt is building, and athletes of all ages are training for Austin’s Fittest Challenge. There is no doubt that there are some great challenges among the tests

on event day, and one of the biggest is the Pull-up Test. In my 14 years of training all levels of athletes, I know that pull-ups are one of the best ways to train and measure upper body strength and up-per body strength endurance. That is why it was chosen as one of the tests in the event day competition, and in order for it to make a positive impact on your score as a competitor, you need to focus your training now.

When we look at upper body strength, we separate pulling movements (bring the hands toward the body’s center) from push-ing movements (taking the hands away from the body’s center).

This allows us to include a lot of the main “prime movers” of the back and shoulders, and to work efficiently for strength and muscle toning, which many of us target for a nice, lean build. The caveat here is that, by focusing on the movement rather than small isolated muscles, we can apply it to performance and, more spe-cifically, to the performance of the pull-up test.

So many athletes and exercise enthusiasts see the pull-up as a daunting exercise to be avoided. To break down that barrier, here are movements that progressively build strength specific to the pulling movement needed for the pull-up. This will allow some to achieve a first body weight pull-up while others will rack up their best possible score on testing day.

Assisted Pull-Up

purpose: Trains the actual pull-up movement while us-ing the band to assist in lift-ing your body weight.

a. attach band to the pull-up bar where it does not hinder movement. With palms facing out, grip bar just outside the shoulders and put bottom loop of band around one knee.

b. Perform a pull-up by bringing your chest vertically towards the bar, arms to the side, and maintaining a straight line of torso. finish with chin in line with the bar.

c. then, with control, lower body and take advantage of the eccentric load to build strength. make sure not to shrug shoulders, and maintain space between shoulder and ear throughout the entire movement.

By Diane ViVes, ms, cscs | PhotoGrAPhy By Brian Fitzsimmons

wAtch thE worKout

vIdEo onlInE!www.

AustinFitMagazine.com

Working up to Pull-up success

Tiffany collins-Blackmon


Reclined Row

purpose: Focuses on lifting your own body weight using a pulling motion and allows you to adjust to your strength level.

a. start under a secured bar on a smith machine or squat rack, pulling into the rack for safety. keep body in straight line and start with arms extended.

b. Pull your body as one unit up to the bar and position yourself so that bar finishes right at the chest.

c. lower yourself to start position in a controlled manner. Do not let hips bend; maintain straight line.

d. adjust bar level for difficulty. the lower the bar, the higher intensity because you are pulling more of your own body weight.

shot on location at human Machine

Plank with Single Arm Cable Pull

purpose: increases core stability and control that is vital to engaging the body for good posture during the pull-up.

a. start in a plank position, with the hips and shoulders parallel to the floor. anchor band or cable low to the ground, and use one hand grip with arm extended.

b. make sure to engage the core and hips to create a straight line from ears, shoulders, hips—all the way to your feet.

c. in slow, controlled movement, pull your elbow down to your side. always squeeze the shoulder blade down and toward spine as you pull the hand, elbow, and arm lateral to the side of your body.

d. avoid pulling under the body, as this can cause rounding of your shoulders and upper back.

Tackling a big strength move like the pull-up is a great way to build confidence in your fitness…and become a great competitor at this year’s big event. afm

diane Vives, MS, is an Advisory Member of the under Armour Performance Training council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

MusCLe MoveMent woRking up to pull-up suCCess 109

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1 billionacres the amazon rainforest covers in south america (if it were a country, it would be the ninth largest in the world)

261,231square miles in the state of texas, the second largest amount in the country

30Percent of the remaining tropical rain forest land on earth that resides in brazil

70Percentage of anti-cancer plants found in the rain forest

231speed in miles per hour of the highest wind speed ever recorded on mount Washington in 1934

8.9average annual wind speed in miles per hour recorded in austin vs. 10.3 mph in Chicago, “the windy city”

29average speed in kilometers per hour the wind blows in Wellington, new Zealand, the windiest city on earth

25Percent increase per year in wind turbine use over the last decade

1871year of the great Chicago fire, which lasted 27 hours and destroyed over 2,000 acres of land

14 speed in miles per hour that a wildfire can travel

95Percent of all fire-related deaths which occur once the fire has progressed beyond the early stages

90Percentage of wildfires that are started by human activities

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643 quadrilliongallons of water in the gulf of mexico

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3amount of days a human can live without any water intake

66Percentage of adults who do not drink enough water every day

68temperature in degrees fahrenheit of barton springs pool here in austin

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April 2012 - The Elemental Issue

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