6 Tips to Get you through Taper

The weeks leading up to your upcoming race can be some of the most exciting and nerve-wracking days of the year, as you watch all your hard training come down to one day. But don’t forget about those few weeks before that—known as taper time! This is a key part in achieving maximum performance on race day and it’s absolutely essential to get everything right during these final few weeks. That’s why we’ve compiled 6 essential tips for tapering during this crucial period and setting achievable goals for race day success. We’ll help keep you motivated through this last stretch so that when it comes time to hit the starting line, you can do your personal best with full confidence and support.

So, let’s dig into our expert advice and give yourself every possible advantage – read on!

6 Tips to Get you through Taper

Taper is a time to rest and recover from the hard work you’ve put in. It can be tough to scale back on your running after so much time dedicated to training, but it’s necessary for race day success. Stick with us as we go over 6 taper tips that will help you stay focused and ready for race day.

  1. No new workouts – now is not the best time to roll your ankle playing basketball or pull a muscle lifting heavy weights. It is ok to go for easy short runs or cross-training but now is not the time to put in hard miles or long runs.
  2. Stay hydrated – Drink plenty of water throughout the week leading up to race day so you aren’t dehydrated come race morning
  3. Get enough sleep – Your body needs rest in order to recover and be primed for completing a half marathon
  4. Fuel properly and eat healthy – Fueling yourself properly is key during this last week before race day. This means before and on the course, check out our nutrition guide. 
  5. Relax – Take some downtime, enjoy life outside of running, spend quality time with friends or family members who support you, listen to music or read a book… whatever relaxes you most!
  6. Get mentally prepared for race day – Set your race day goals and get your mind in a positive and supportive space to push you through. We cover this more below.

Setting Your Race Day Goals

Taper time is the perfect time to step back and assess your goals for race day. Your training is complete and you now know where you stand in terms of being prepared and any setbacks that you are facing. Setting these goals can hold you accountable, be motivating, and build confidence. Here is one of our favorite strategies for goal setting that can lead you to success, the “ABC’s of Goal Setting”.

Set an “A” Goal.

Your “A” goal is one that may seem beyond what you can achieve or highly unlikely unless things go perfectly. If you can stay focused on your “A” goal, this can give you all the motivation you need to do all the small things along the way that ultimately leads you to achieve it. “A” goals can also be overwhelming and cause people to give up because they seem impossible at times. This is why “B”, and “C” goals are important.

Example: I want to run a personal best by 10 minutes

Example: I want to finish in the top 10 of my age group.

Setting “B” Goals

Your “B” goal is a goal that you would be happy to achieve and you are pretty certain if you put in the work, you will reach it. “B” goals are good to share with others to give you some outside accountability. Reaching “B” goals are also what you need to achieve to keep you working towards your “A” goal. The idea is for all your smaller achievements to build into larger achievements.

Example: I want to run at least one negative split

Example: I want to Stick to my nutrition plan

Setting “C” Goals

Setting Goals C goals“C” goals are the lower-hanging fruit that gives you your daily motivation, keeps you on task, and builds your confidence to reach higher goals. Your “C” goals are built into your daily routine and without accomplishing these, there is no way to achieve the others.

Example: I want to run the whole distance without walking

Example: I want to get an awesome finisher photo, so I’m going to remember to smile

Example: I want to just complete the race and get my finisher medal.

Pro Tips for Setting Race Day Goals:

  • Set realistic goals: Be realistic about where you are currently at and start setting your goals from there.
  • Set goals that build on each other: Make sure you are thinking strategically about how achieving some of your lower goals will allow you to reach the higher ones.
  • Adjust your lower goals: Adjusting your lower goals are important because life throws you curveballs sometimes and it is key to experiencing success in your daily, weekly, and monthly routines. Without these successes, you will become frustrated and give up.
  • Reward: Last but not least, set up a little reward system for yourself. There is enough negative reinforcement tied to not reaching your goals, but in general, you need positive reinforcement to make the process enjoyable.
  • To reach goals you also have to sacrifice. It is OK to reward yourself with small amounts of things you are giving up to achieve your goals.

Taking time off for a “proper taper” and setting goals can help make this last stage of training more enjoyable and productive. Spend some time off to reflect on how far you have come during your training process so that you can set even higher goals for race day! Whether it be an end goal like finishing first or making sure not to walk the next 5k, we hope these suggestions will prove helpful as you prepare yourself mentally and physically for what lies ahead.

What are your top three goals going into the final days before race day? We want to hear from you! Post a story on Instagram and be sure to tag us @3MHalfMarathon.

Fueling before and on course at 3M Half Marathon

Whether you’re an experienced runner or a first-timer taking on 13.1 miles, it’s important to fuel your body with the right nutrition both before and during your race. In this post, we’ll look at some of the best fueling options, so that come race day you can be sure that your energy levels will stay high and that you have all the nutrients necessary for a successful finish line ahead!

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

You train for months to chase your 13.1-mile PR at 3M Half Marathon. GU Energy Labs, the Official Energy Gel and Chew of 3M Half Marathon, is here to help you perform your best! Their products are scientifically proven to give you the energy you need.

Energy Zone: Located at Mile 7 GU will have an energy zone stocked with:

  • Gels and chews: Lemon Sublime, Salted Watermelon (Caffeine), Vanilla Bean (Caffeine), and Orange Energy Chews.

But it is not all about race day. What you do in the days leading up can also impact your performance on the course. Below we will provide some tips and information that you can do before the race.

Fueling Before Running a Half Marathon

During the week before you run a half marathon, you need to focus on both hydration and providing sufficient energy/fueling.  Your calorie intake will be higher than usual and you will increase your carb load. It is also important that you hydrate in the week leading up to race day. You can supplement your water intake with nuun hydration to make sure you are getting the electrolytes your body needs to be sufficiently hydrated come race morning.

When you combine carbohydrate loading and tapering your workouts, you can store more energy in your muscles which will give you more energy sources during your event.

The Mayo Clinic suggests that carb-loading begins one week before the event with another additional increase 1-3 days out. ” Increase your carbohydrate intake to about 8 to 12 grams of carbohydrate per kilogram of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also, scale back your training for three to four days before the event. The combination of eating more carbohydrates and tapering activity appears to boost muscle glycogen stores.

For most athletes, 5 to 7 grams of carbohydrate per kilogram of body weight daily is right for general training. (Note that 1 kilogram equals 2.2 pounds.) Endurance athletes may need up to 12 grams per kilogram.”10 Low carb hit SvV | Voedingscentrum | Flickr

To give you an idea of carb counts, these foods have 15 grams of carbohydrates:

  • One slice of bread
  • One 6-inch tortilla
  • 1/2 cup mashed potatoes
  • 1/2 medium baked potato or sweet potato
  • 1/3 cup rice
  • One small apple
  • Two tangerines
  • 2 tablespoons raisins
  • 1/2 cup orange juice
  • 3 cups green beans
  • 1 1/4 cup milk or yogurt

On race morning you will want to rise early so that you can eat at least 2-3 hours before your start time. This will allow you to digest and not have a heavy stomach. Oversleep? Don’t panic, go with a lighter meal with supplemented liquid or gel carbs.

On Course Fueling Advice & Half Marathon Nutrition Planner

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

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

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

Here’s how to use our Nutrition Planner

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

High Five Events To Host Information Session for Potential Part-Time Staff

Multiple Event Opportunities in 2023 for Those Seeking Part Time Work

High Five Events, one of the largest privately owned event production companies in the United States, is offering a recruitment event for potential part time staff at the High Five Events office on January 5, 2023 at 6:30 PM in Austin, Texas.

Everyone is welcome to attend the session.  It will offer the opportunity for interested people to learn the basics of working part time at High Five Events.  There will be an opportunity for Q&A and to meet some full and part time staff.  

“Our part time staff is crucial to the success of each one of our multiple events,” said Dan Carroll, co-owner of High Five Events.  “This is a great opportunity for those interested in event production, learning more about the behind-the-scenes of running and triathlon events, and also for extra income or to meet new people.”

No previous event experience is required, but willingness to work outside and on weekends is necessary for successful applicants.  Part time staff join the crew for the weekend days of the event, but many will work during the week leading up to the event as well.  

Below is the calendar of events for 2023 part time work: 

3M Half Marathon – January 22

Ascension Seton Austin Marathon – February 19

Statesman Cap10K – April 16

CapTex Tri – May 29

Livestrong Challenge – September 10

Kerrville Triathlon Festival – September 23 & 24

For those interested in becoming part of the crew, please complete this form to provide your contact information and if you will attend the session.

Evamor Alkaline Water

Alkaline Water for Runners

If you’re a runner, you know how important it is to stay hydrated.  Evamor natural alkaline artesian water is the perfect choice for runners looking for great-tasting water, with naturally occurring high ph.  Let’s take a closer look at why Evamor is the preferred choice for runners everywhere.

The Source Matters

Unlike spring or municipal waters, Evamor natural alkaline artesian water is naturally protected against the surface and environmental pollutants. It begins as rain and snow and travels underground, naturally filtered through layers of rock, eventually flowing into a unique aquifer. This pure source helps maintain its naturally high pH range of 8.8 to 9.1.

Naturally High pH

Smooth tasting Evamor water is Mother Nature’s masterpiece, with no need for artificial alkaline substances or other additives. Evamor’s naturally occurring high pH ranges from 8.8 to 9.1, and because alkalinity increases exponentially, this means that Evamor is up to 210 times more alkaline than water with a pH of 7.0 and 80 times more alkaline than water with a pH of 8.0. With its higher pH levels, Evamor provides runners with improved rehydration by helping their bodies absorb more nutrients than regular water can provide.

Family Owned

Evamor is a 5th generation, family owned company that takes great care to capture evamor water directly from one simple, all-natural source. Their state-of-the-art facility sits directly above a rare, naturally alkaline artesian aquifer, and our sealed system captures the water as it flows upward, placing it directly into high-grade, PET1 (BPA-free) bottles.

Hydration is essential when running long distances or participating in endurance events like half marathons. With its naturally high pH level, Evamor alkaline artesian water is the ideal way for runners to rehydrate. All participants will receive Evamor at the 3M Half finish line this year so be sure to stop by the Evamor booth at the expo and learn more about why Evamor is quickly becoming the go-to choice for athletes everywhere.

Buy Evamor online or find it in a store near you.


Winter Weather Running: Tips & Tricks

We’ve all been there. One day you’re running on a mild 60-degree day with the sun beaming down on you, then seemingly overnight the weather drops to near-freezing levels and the wind is howling outside your window. 

When the temperatures dip it can be challenging to get outside, but as long as your gear and mindset are up for a slight challenge you’ll find yourself crushing those runs like never before! We spoke to some seasoned runners and asked them what their best cold-weather-running advice was, and they delivered!

Staying Healthy

  • Stay hydrated. Cold, dry air pulls moisture from your lungs and you will still sweat. If you carry a water bottle, be careful, the water may freeze.
  • Transitioning to cold weather running usually brings injuries to new runners as suddenly they run faster and longer. Follow the rules of not progressing too fast and for too long of a distance. Your tendons and ligaments adapt slower than your cardio.
  • Warm-up EXTRA well. Stretch well. Make sure you don’t take your warm-up clothes off until the last minute before your run. Keep moving even when they’re off
  • If it’s possible, do some warm-up stuff indoors before you head outside. Things like ankle/hip activation or strengthening. Make sure you protect your ears, hands, and neck. I really like using a buff/neck gaiter for my neck and my ears if it’s that cold outside. Layers are your friend, if you have too many just tie them around yourself.

Staying Warm

  • I start out chilly and use my effort to warm up. In those temps, I wear a pair of tights, a long shirt, glove liners, and a headband that covers my ears. No jacket is necessary unless it is windy or raining.
  • Make sure the legs will stay warm, the face is covered but breathable, ears are covered and hands are covered.
  • Personally, I dress a layer below what I would normally wear around. For example, I usually wear a hoodie and maybe a light coat over that when going around, but to run I would just wear a long sleeve and maybe a t-shirt as well. Even if you feel chilly before you start running, that’s fine. You’ll warm up quite a bit when you get going.
  • Experiment with layers. Everyone feels temperatures differently. Layers allow precise adjustment. Maybe different materials and thicknesses of long sleeve t-shirts and a vest. Thin cap or gloves if needed. 
  • When it hits 50 for me, I wear gloves. I also get cold very quickly so anything 60ish and below I wear tights. My tops depend on the wind honestly.
  • Try out the website dressmyrun.com ; it uses your location, time, weather, and any factors ( such as if you get cold easily ) to tell you how to dress. I used it when I first started running and it was very helpful. 
  • A good hat, socks, and gloves will go a long way in keeping extremities warm. Don’t skimp on those.
  • Hands. Getting proper running gloves this winter was a game-changer.
  • Thin gloves are what I find the most helpful in staying warm during the winter runs.
  • I will typically wear 3/4 running tights or a long-sleeved shirt, a headband to cover my ears, and running gloves. I take the gloves on and off to help regulate my temperature. Below 0 degrees, I wear both the tights and the long-sleeved shirt.
  • You will need less clothing than you think. Last week, I ran 18 miles in 16-degree weather wearing a long sleeve thermal tech shirt, a long-sleeve t-shirt, a wind jacket, and running tights under my shorts. At times, I was almost too hot (the sun helped).
  • It’s only cold at the beginning. The hardest part is getting over the cold mentally. I always say that I can quit after one mile if I’m too cold. I never do.

Staying Visible

  • Not really about dress, but worth mentioning that colder weather means shorter days. Plan your runs keeping in mind that the sun sets sooner and quicker.
  • When it gets dark visibility is key. A good headlamp is vital in these situations. I can’t tell you how many times when I started hiking and running I would misjudge my timing and end up in the dark.

The winter months are a time for embracing the challenge. Running in cold weather can be difficult, but with these tips you’ll find yourself running at your best – even when it’s freezing outside! Stay warm on your run by dressing appropriately and making sure to have an insulated water bottle or hand warmer handy. Make sure that you’re getting enough sleep, because too little rest will leave you feeling sluggish during those morning runs.

And don’t forget about proper hydration before and after exercise! These simple changes will help ensure that this is one of the most enjoyable winters ever!