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!

 

3Mgives Names FindingHomeATX the 2023 Beneficiary of 3M Half Marathon

Grant continues 3Mgives support of local organizations

 

3Mgives selects FindingHomeATX as the beneficiary of the 2023 3M Half Marathon. This grant will allow the Austin-based community organization to help reach its goal of ending unsheltered homelessness in Austin by scaling up Austin’s Homelessness Operating System (OS) into one that’s sustainable for decades to come. The 29th annual 3M Half Marathon will take place on Sunday, January 22, 2023, in Austin, Texas.

“Over the 29-year history of the 3M Half Marathon, 3Mgives is so proud to have provided hundreds of thousands of dollars in grants to local Austin community organizations,” said Stacey Claessens, 3Mgives Global Employee Empowerment Manager of Austin. “We are pleased to name FindingHomeATX as our race beneficiary so that they can grow their program of creating affordable housing for the unhoused population of Austin.”

The mission of FindingHomeATX is to add 1,300 new units of affordable housing for the unhoused population; house 3,000 individuals and support and stabilize an additional 2,300 households; enhance economic opportunity and community appeal; improve equitable access and outcomes for our unhoused neighbors; scale provider capacity; improve impact through a tightly coordinated, data-driven Homelessness OS; improve coordination of care and unhoused neighbor experiences. This grant will support their mission. In addition to the grant, the organization will participate on race day by volunteering. This is the first year that FindingHomeATX is the beneficiary of the 3M Half Marathon.

“The magnitude of support we are receiving from 3M and the runners ensures that FindingHomeATX can house an additional 3,000 people within the next three years,” Lynn Meredith, Chair of FindingHomeATX, said. “This support exemplifies the kind of generosity and caring that Austin is known for and continues to demonstrate.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country and will celebrate its 29th year running in 2023. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.