Don’t Forget These 3M Half Marathon Race-Week Reminders

3M Half Marathon race week is here!

It has finally arrived! Race week for the 3M Half Marathon presented by Under Armour’s 25th anniversary is here! We know you’re just as excited as we are. With all the excitement is easy to forget the simple things you need to do race week. We’re here to help with these race-week reminders.

Invite your friends

  • Fact – running is best enjoyed with friends! They can run with you, cheer for you at various points along the course, or celebrate with you at the finish line festival. If your friends have been on the registration fence, now is the time. Tell them about the upcoming price increase on Thursday, Jan. 17th, or gift them a registration yourself!

Hydrate

  • Begin hydrating during race week. It’ll help ensure your body has the fluids needed to secure that next PR! Make sure you’re getting a nice balance of electrolytes and fluids during the week. You’ve put in the training miles, now make sure all systems are ready for race day! BONUS – hydrate with nuun, it’s what’ll be on course.

Plan your race day

  • There aren’t many runners who don’t already do this, but nevertheless, it’s a great reminder. Layout everything you’ll need the night before and double-check it. This increases the likelihood that you forget nothing race morning. You should even plan what you’ll eat the morning of and the night before. Stick with what works! This should help keep you “regular” race morning.

If you didn’t train with it…

  • Don’t do it on race day! As simple as it seems. If you didn’t run with it, eat it, or drink it during training, don’t do it on race day!

Celebrate at the finish line festival

Last but definitely not least, celebrate! Once you cross the finish line, snag your commemorative 25th anniversary 3M Half Marathon finisher medal and head to the finish line festival. Grab your snack bag and some hydration. Then check out the food trucks, music, and the beer garden! BONUS – family or friends who cheered or tracked you via the app can meet you and help celebrate.

3M Half Marathon Welcomes HEB Back for Another Year

H-E-B returns for another year to support 7,500 3M Half Marathon participants

High Five Events announces H-E-B will provide post-race snacks for participants of the 3M Half Marathon presented by Under Armour. H-E-B’s continued support ensures Texas’ favorite grocery store will refuel more than 7,500 participants. The 3M Half Marathon will take place on Jan. 20, 2019.

“We’re fans of H-E-B and proud to work with a company that cares so much for their community,” said Stacy Keese, co-owner of High Five Events. “They understand the importance of a healthy diet and understand how vital it is for endurance runners to properly refuel.”

The story of H‑E‑B begins more than 100 years ago in a small, family‑owned store in Kerrville, Texas. Today H‑E‑B serves families all over Texas and Mexico in 155 communities, with more than 340 stores and more than 100,000 employees. Their commitment to excellence has made them one of the nation’s largest independently owned food retailers. Their success hasn’t changed their commitment to exceptional service, low prices, and friendly shopping.

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country and will celebrate its 25th year running in 2019. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Registration is currently open for all options.

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Taper Tips for a Successful 3M Half Marathon

These taper tips are crucial for race day performance

The Taper. For those unfamiliar, tapering is referring to the reduced volume and intensity of workouts before race day. While some runners find it hard to scale back after so much time dedicated to training, others find themselves glued to their favorite couch. But doing too little or too much during this time period can compromise all your hard work. Make sure you are at the top of your game by following these tips between now and race day.

SleepImage result for happy sleeper

This may be the best thing you can do for yourself at this time. Experts recommend sleeping eight to nine hours per night. To start, choose a consistent time that you are in bed, this may or may not include actual sleep. This will signal to your body that rest is important and hopefully lead to more shut-eye.

If you have a favorite show that you just don’t want to miss, see if you can record it to watch after the race. It will be great to have something else to “marathon” after your race.

Instead of focusing on trying to get a good night sleep the night before, try for two nights before. Pre-race jitters can sometimes leave us with the “I am not even sure if I slept at all” feeling the night before. But don’t let this bother you. One poor night’s sleep shouldn’t affect your performance if you have tapered well in other aspects.

Reduce work stress

While it might be out of our hands, setting yourself up with an easy week at work can have a big impact on your energy going into race day. So if there is a project that needs to be done put in the extra effort now or see if it can be completed after race day. Take time to find a quiet place to meditate for 10-15 in the morning or evening.

Image result for under armour runNo new workouts

Now is not the time to get a weird sore spot under your ribs because your friend convinced you to try the new barre class. Stick to what you know and focus on less intense and less volume for each workout. Keep your runs to under 30 minutes. It’s fine to do some easy cross-training on non-running days, as long as the activity doesn’t make your muscles sore or have the potential to cause injury. If you don’t want to exercise on days you don’t run, that’s okay, too.

Example of a week out workout: 10-min warm-up jog / no more than 3 miles at half-marathon goal pace / 10-min cool-down jog

Nutrition

Skip the pizza and beer for now. Focus on a diet that balances moderate carbohydrates from whole food sources, quality protein, and healthy fat. You may also want to keep a close eye on your calorie intake. While you are used to high-intensity training and the extra food that comes with it, if you don’t watch what you eat, the pounds can sneak on in these last weeks, which is less than optimal for race day.

Avoid eating that can affect your sleep quality. This includes eating large meals within 1.5 hours of going to bed as well as spicy foods or large amounts of protein.

Now is also a good time to make sure you are well hydrated. It is recommended to drink 8-10 glasses of water a day. You can also add electrolytes from nuun, to get your body ready for race day hydration. You can also try the on-course fuel with Gatorade Endurance gels.

Race Morning

By starting now, you are setting yourself up to be ready race morning. The last advice we have is to arrive at least 90 minutes before the start. Walk around as a light warmup, and then follow the Camp Gladiator trainers as they lead a pre-race warm-up at 7:15 at the start line.

Elites Running the 3M Half Marathon

Meet the elites running 3M Half Marathon

Elite runners love the 3M Half Marathon course! It’s known for being one of the country’s faster half marathon courses. Elites run 3M Half Marathon presented by Under Armour to secure fast times, obtain PRs, try new hydration/nutrition plans, and/or prepare for the Austin Marathon or Austin Half Marathon. Come out and support these elites as they give their all on Sunday, Jan. 20th!

Jessica Harper

Jessica returns to defend her 2018 3M Half Marathon title! She is the female champ and finished with a time of 1:15:45. She ran collegiately at The University of Texas from 2011-13. When she’s not traveling, you can find her running around Austin!

Bryan Morton is one of the elites running the 2019 3M Half Marathon presented by Under Armour.

Bryan Morton. Credit: Ed Sparks

Bryan Morton

Bryan is an accomplished runner who finished second overall at the 2018 3M Half Marathon (1:10:13). He is also part of a trio who will pace female elites to the Olympic Marathon Trials B Standard at the Ascension Seton Austin Marathon presented by Under Armour on Feb. 17th.

Zach Meineke

Zach just moved to Austin from Wisconsin. He heard about 3M Half Marathon after reading about it in Runner’s World as being one of the best half marathons. Zach is a physical therapist at TexPTS and a father of two. He does a lot of his training pushing a double stroller with his 3- and 1-year-old (which they love). Zach most recently ran the 2017 Colorado Colfax Marathon in 2:32:34. He loves exploring the city of Austin through running and is very excited to get the grand tour during the 3M Half.

Andrew Leahey

Andrew is a born and raised Oklahoman who just can’t get enough wind! He competed in cross country and track at Southern Nazarene University. He earned various levels of recognition, from conference champion to All-American. A fun fact about Andrew is that when he was young his family were emu ranchers (yes the large dinosaur-like birds). His training started at a young age when these large, flightless birds would chase him. He now appreciates them!

Sarah Bishop

Sarah Bishop is one of the elites Running the 3M Half Marathon

Sarah Bishop.

Sarah ran collegiately as an 800m runner and hung it up after 8 years of competitive running. After getting married and having 4 children in 3.5 years, she needed an outlet from the stress of daily life and to do something for herself. In 2014, she set a goal to break 1:30 in the half marathon. In the past 4 years, she has whittled down her PRs to 1:16:40 in the half marathon and 2:42:46 in the marathon, qualifying for the 2020 Olympic Marathon Trials. She won the 2017 Marine Corps Marathon (2:45:06) along the way.

Michael Morris

Michael has been running competitively since 2004 when he started running for Wills Point High School. After a successful high school career, he ran for Texas State University in 2008. While there, he set the school record in the steeplechase with a time of 9:02. After graduating, he started coaching at San Marcos High School. He is currently the head cross country and track coach.

Goose Pedraza

Goose is an alum of the University of Texas-Permian Basin where he competed in cross country and track. He also attended Texas A&M-Kingsville where he also competed in cross country and track. Goose is a Fleet Feet Austin employee who has a half marathon PR of 1:13:02. He lives in San Marcos, Texas, with his girlfriend and dog Domino. Goose and his girlfriend will soon welcome their newborn daughter.

Natasha van der Merwe

Natasha van der Merwe is one of the elites Running the 3M Half Marathon

Natasha van der Merwe.

Natasha is a transplant from South Africa, a mom to a 2-year-old daughter, and has been racing as a professional triathlete since 2010. Her racing success includes multiple victories at Austin’s local triathlon championship race – the Rookie Tri, a win at Lifetime’s Cap Tex Tri event in 2018, and multiple top-10 finishes at Ironman and 70.3 events over the last 10 years. She is also the 2017 Decker Challenge half marathon female champ (1:26:27).

3M Half Marathon Partners with Goodwill Central Texas

Goodwill Central Texas will play an integral race-day role

High Five Events announces 3M Half Marathon presented by Under Armour will once again partner with Goodwill Central Texas. Their involvement will ensure the course and surrounding areas are left in better condition than before race day. The 3M Half Marathon will take place on Jan. 20, 2019.

“We’re fortunate to work with nonprofits like Goodwill Central Texas because they care deeply for the community,” said Stacy Keese, co-owner of High Five Events. “Their commitment to Austin and the community shines on race day and they help us leave the course in better condition than before race day.”

Goodwill Central Texas will have collection barrels at the beginning of the event to collect any discarded clothes. Their team will also collect items discarded during the first mile. This collection leads to increased items for Goodwill and job training skills opportunities.

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 25th year running in 2019. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Registration is currently open for all options.