Cap10k 2015 by Statesman Media

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FRIDAY, APR 3, 2015

CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

APRIL 12, 2015

Exercising in hot weather By Pam LeBlanc pleblanc@statesman.com

Remember summer, when you feel like you’re slogging across the surface of a gigantic castiron skillet if you hit the streets for a run after the sun rises? Mentally, a hilly 4-miler suddenly seems more like a half marathon. You have to stop and walk more often, and you sweat so much you look like you’ve been sprayed with a garden hose. That six-month inferno known as summer in Austin will soon arrive, and when it does you should adjust your exercise routine. We all know to drink more — the rule of thumb is 16 to 32 ounces of fluid that contains electrolytes per hour of exercise. It’s a good idea to change your alarm clock, too. The heat peaks between 3 and 5 p.m., so you’re better off running early in the morning or at night. We checked in with some local experts to get their tips for exercising in the heat. First? Don’t try to set any land-speed records. “Go slower — get rid of the watch until you adapt to the heat,” says Ruth England of Rogue Equipment. Gilbert Tuhabonye of Gilbert’s Gazelles running program concurs, recommending a pace of 1 to 2 minutes slower per mile.

Reduce your normal distance for a while, too. “Remember, it takes two weeks to get used to the heat and humidity,” Tuhabonye says. It’s harder for the body to cool itself through sweat when the air is moist. That’s why England suggests soaking a bandana in icy water and tying it around your neck while you run. Another idea? “Ice cubes in the jog bra,” she says. Andrea Fisher, triathlete and runner, prefers to stash ice in her hat. “Just throw some in, slap it on, and you have an instant cool-down cap. I love this trick when I go through aid stations during summer races,” she says. Look for cool places to run, too. Running on the Barton Creek greenbelt, or any covered trail, is cooler then the open road. “I do a lot of my long summer running along shady trails, since it can be about 10 to 20 degrees cooler then running in the sun, Fisher says. “Plus, it’s so much fun to venture out into the woods and discover new routes you have never been on.” Just remember to carry water with you, because most trails don’t have water fountains and the body can easily overheat 10 minutes into a hot run without enough liquids. If the heat is just too much, try running on an indoor treadmill or mixing in a little aqua

Jon Broussard stops at a water fountain at Auditorium Shores after his 13-mile run on the trails around Lady Bird Lake on Friday August 2, 2013. “It’s sweltering, “ said Broussard, who didn’t let the triple-digit heat stop him from his workout. JAY JANNER / AMERICAN-STATESMAN

jogging with your regular running. “Water running is a great way to unload the impact of land running, strengthen your hip flexors and stay cool while still being outside, Fisher says. “Plus it’s a great option for runners who are recovering from nagging injuries.” Bob Wischnia, who

writes the popular Heard Around the Lake blog at texasrunningpost.com, says to allow an extra rest day every week (swim or bike instead!) when it’s hot out. If you’re still doing speed work, give yourself a longer rest interval than normal and don’t push yourself as hard. Try running on the recently planted

grass fields at Zilker Park instead of a hot track or road, too. As for clothing? Wear as little as possible — without being obscene, of course. “Any clothing you wear will trap a layer of air next to your body, which quickly heats up to your body’s temperature and prevents heat loss. “Wear the lightest technical

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CAP 10K RACE GUIDE

fabrics you can,” Wischnia says. He even freezes a soaked cap the night before he runs. “It helps to keep me cool — a little, Wischnia says. “Actually, nothing really works. You’re just trying to survive.” Contact PamLeBlanc at 512-445-3994. FRIDAY, APR 3, 2015

APRIL 12, 2015 PACKET PICK-UP & REGISTRATION Statesman Cap10K Health & Fitness Expo presented by EHI Health Care Location: Palmer Events Center, 900 Barton Springs Road, Exhibit Hall 2. Friday, April 10: 12:00 p.m. – 7:00 p.m. Saturday, April 11: 10:00 a.m. – 6:00 p.m. There is NO RACE DAY packet pick-up or registration. See race website for parking information. STARTING LINE & STARTING TIMES Location: Intersection of South Congress Avenue & Barton Springs Road. 7:30 a.m. Wheelchair Athletes 8:00 a.m. Corral A & B 8:15 a.m. Corral C 8:30 a.m. Corral D, E, & F 8:45 a.m. Start Line Closes 11:00 a.m. Course Closes ■ At approximately 7:15 a.m., the race announcer will instruct all participants to line up at the starting line according to the assigned corral letter and corresponding color. ■ The start line will be divided into six preassigned corrals. ■ Please start with your assigned corral. ■ Participants may move back to join friends or family in a later corral but, they cannot move forward. ■ The assigned corral system is developed to allow a safe start for every participant. ■ For the safety of children and other participants parents, pushing baby joggers are STRONGLY ENCOURAGED to

FRIDAY, APR 3, 2015

start with Corral “C” family area. Joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials. WHEELCHAIR TIMED PARTICIPANT DIVISION All wheelchair participants are required to check in at 7:00 a.m. on the day of the race at the start line (south end of Congress Avenue Bridge). The start time for wheelchair participants will be promptly at 7:30 a.m. All wheelchair participants must cross the start line at this time to be eligible for an official finishing time. All wheelchair participants must yield to the right side of the course when other participants or official vehicles approach to pass. In addition, all wheelchair participants must wear helmets and use a chair suitable for competition. Please see cap10k.com for official rules. PLEASE NOTE: Hand-cycles are not allowed. HOW TO GET TO THE RACE ON TIME Ride your bike to the race. Visit our FREE convenient bike corral near the Long Center located at the corner of South First Street and West Riverside Drive. Bike racks will be provided for bicycle parking. Please bring your own lock to secure your bicycle in the parking area. All bicycles must be removed from parking area by 2:00 p.m. on Sunday. Austin B-cycle Visit one of forty Austin B-cycle rental CAP 10K RACE GUIDE

locations downtown and conveniently commute to the race. 24-Hour Day Pass: $8.00 Bcycle.com

Runners love to take selfies!

Capital Metro Park & Ride For public transportation travel plans on race day, visit Capital Metro at capmetro.org/planner. 7-Day Local Pass: $9.00 Route info: (512) 474-1200 PARKING DOWNTOWN FREE Parking locations on Sunday 4/12 City Hall Garage (W. Cesar Chavez & Lavaca Street) TxDot Riverside Lots (118, 150 & 200 E. Riverside Dr.) For all approved parking locations, see Parking under Race Weekend tab at cap10k.com. City of Austin Parking Meters & Pay Stations are FREE on Sundays. CHRONOTRACK TIMING TAG All participants are timed using the ChronoTrack timing tag (B-Tag). Tags are attached to the back of the race bib. DO NOT REMOVE the tag from the race bib. You must wear the B-Tag to be timed. Each participant will have their 5K (3.1 mi.) half and 10K (6.2 mi.) finish time recorded. The ChronoTrack system begins timing when you cross the start line timing mat and records when you cross the finish line timing mat. This provides the actual time (chip time) that it takes you to complete the course. Sign up for Runner Tracking and get immediate personal results messaging (under Race Results tab on cap10k.com). Continued on Page 6

Pictured clockwise from above: John Odam and son, Amber Aleman, John Geissinger and Ramona and Jamie Price. To see our gallery, go to http://www.austin360.com/gallery/lifestyles/ recreation /fit-city-running-selfies/gCQTc/ or visit the Fit City page on Facebook at http://www.facebook.com/FitCityAustin.

By Pam LeBlanc pleblanc@statesman.com

It turns out runners love to take selfies. When we put out a call, asking readers to submit photographs they took of themselves during runs (or, perhaps more technically, while pausing during a run), we received a flurry of photographs. The one overarching theme? Everyone was smiling. Or almost everyone. One person – we’re talking about you, Holly Gaete – looked a little grumpy, but that was

AUSTIN AMERICAN-STATESMAN

because it was taken shortly after she took during a Christmas Day run. (She got our sympathy vote, but in the end, it wasn’t enough.) We got pics of runners with dogs, pictures of runners with their parents, pictures of runners with best friends, pictures of runners and their shadows and even a picture of someone wearing a bike helmet instead of running gear. We loved Les Morgan’s submission for his wife, who had never run a half marathon, Dana Boehme‘s happy shot

of two women in burnt orange and John Julitz‘s shot in front of a mural in Portland. But we had to pick a winner, and we couldn’t resist the photo DaveBenavidez took, with his two daughters in a stroller in the background. We want to add to our collection of runner selfies. If you’ve got one you’d like included in our online gallery, email them to pleblanc@ statesman.com. Contact PamLeBlanc at 512-445-3994.

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CAP 10K RACE GUIDE

FRIDAY, APR 3, 2015

APRIL 12, 2015 Continued from Page 4

KING & QUEEN OF THE HILL CHALLENGE Two distinct hill climbs on the course come just before mile 2, second highest point on the course, and then again near mile 2.5, highest point on the course. The distance between these two peaks is 1 kilometer (0.62 mi.). The Cap10K King & Queen of the Hill Challenge pits runners to compete between these two peaks for the fastest time. All participants will be timed between the two hills on the course— fastest participant times between the peaks will be crowned King & Queen of the Hill. A polka dot jersey is awarded to one male and one female in each of the three categories: Overall, Masters, and 19 & under.

RACE NUMBER REQUIREMENTS Medical information and emergency contacts must be filled in on the back of your bib number. ■ Do not alter the bib number in any way. ■ Securely fasten the bib number to the FRONT of your running outfit using the safety pins provided to you. ■ All bib numbers MUST be visible and worn on the front and outside of all clothing during the entire race. ■ Bib numbers are nontransferable and MUST only be worn by the participants to whom they are assigned. ■ Marathon-Photos. com, the official photographer for the Statesman Cap10K, identifies participants by their bib number. Be sure your number

is clearly visible on the front of your shirt. AID STATIONS sponsored by Whataburger Drink plenty of water before, during and after the race. Water and portable toilets will be available at each of the four aid station locations along the race route. If you stop running or walking, please pull off to the side of the road. Thousands of thirsty participants will be behind you waiting for their turn for water. Remember to recycle all empty water bottles at a recycling station. MILE MARKERS & CLOCKS Highly visible mile markers will be positioned at every mile and at 5K halfway mark.

Digital clocks will also be positioned at each mile location and 5K point to indicate your unofficial time. Clocks are set on gun time. ON-COURSE ENTERTAINMENT Live entertainment on the race course is aimed to please. Over 10 musical bands and acts will be performing along the course on race day. For a full list of who’s performing, visit cap10k. com. COURSE INFORMATION The Statesman Capitol 10K course is USA Track & Field certified: TX10182ETM. The 10K course will close on a gradual schedule based on a 2:00:00 finish time (approximately a 20-minute/mile pace).

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YMCA OF AUSTIN • 8 Area Locations • 512.730.9622 • AustinYMCA.org 6

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CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

Participants will not be allowed to start the race after the starting line closes at 8:45 a.m. It is imperative that participants maintain a 20-minute per mile pace so that the closed course can be reopened to normal vehicle traffic. For pace information, visit Course Info & Amenities at cap10k.com. MEDICAL EMERGENCIES Space is provided on the back of your race bib to allow you to indicate any significant medical issues you may have. Please fill it out before the race. This will help us to help you should the need arise. Providing this information is intended to assist the medical team in identifying participants with special medical

needs. The individual participant is responsible for consulting their physician about any medical conditions, how to manage them and how they affect the participant’s ability to race. Medical staff will be ready to assist you at any time. Medical support staff, portable toilets and communications personnel will be positioned at the start line, along the course and at the finish line. ONLY those participants who require medical assistance will be allowed access to the medical tent at the finish line. EMT’s on bicycles will patrol the course. For visitors to Austin, locations of Austin-area hospitals can be found under General Event Info at cap10k.com. Continued on Page 8

AUSTIN AMERICAN-STATESMAN

CAP 10K RACE GUIDE

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APRIL 12, 2015 Continued from Page 6

RULES FOR SAFETY ENFORCED For safety reasons, please adhere to the following prohibitions: no hand cycles, no bicycles, no in-line skates, no roller skates and no wheeled vehicles (except registered wheelchairs). Violators will be disqualified and removed from the course by a race official. Participants are allowed to run with a leashed dog. Leashed dogs are NOT allowed in Corrals A&B regardless of owner’s corral assignment. Austin Police will remove any animal displaying aggressive behavior immediately from corral with their owner. Baby Joggers are permitted. For the safety of children and other participants

parents, pushing baby joggers are STRONGLY ENCOURAGED to start with Corral C Family Area. Baby joggers positioned in a manner that creates an unsafe obstruction will be removed by race officials. CHILDREN UNDER THE AGE OF 12 Children under the age of 12 should not run alone. Each child under 12 should be supervised by a parent or guardian who is participating with the child. Have a specific meeting point at the finish line area picked out ahead of time if parent or child should become separated. Be sure everyone — especially children, fills out and wears ID tags on the back of the race bib number.

FINAL RACE PREPARATION Hydrate before, during and after race; plan your commute and parking (bike or bus alternatives available); arrive early to avoid traffic congestion; complete participant info tab on race number; pin race number on FRONT of t-shirt; do not remove timing tag from race bib (B-tag); line up in correct start corral; choose a finish line meeting spot; if weather is cold, layers are best. Average raceday temperature high 77.2 °F and low 53.8 °F. Bring mobile phone and money for Finish Line Festival food trailers and vendors. FINISH LINE & EXIT CORRAL Location: Auditorium Shores, Main Lawn.

Please do not stop at the finish line. KEEP MOVING and make room for the thousands of participants coming in behind you. Food, water and restroom areas are located once you EXIT the finishers’ corral. If you need medical attention, signal race staff or go to the medical tent adjacent to finish corral (look for big Red Cross sign) where EMT’s will be on hand to assist you. LOST & FOUND In the event that you lose an item during the race, please check the Lost & Found tent near the finish line after the event. Many items left at the start line as well as on the course are gathered and brought to this location. If you have questions about a lost (or found) item following

race day, please contact the Cap10K office at cap10k@statesman. com. Check our list of lost and found items online under Participant Information at cap10k. com. Also, planning on a post-race meeting location ahead of time for you and your fellow participants or supporters is advisable. MARATHONPHOTOS EVENT PHOTOGRAPHER Capture the excitement of the Statesman Capitol 10,000! Take a few seconds to be photographed at various locations around the course or at the finish line. Visit marathonphotos.com to look up your official race photos. CAP10K COSTUME CONTEST

This year’s costume contest has gone social! All contest submissions will be submitted and voted on via “Likes” on Statesman Cap10K’s official Facebook page www.facebook.com/ cap10k. Be sure to “Like” Statesman Cap10K on Facebook to vote and submit! Categories include: Superhero or Everyday Heros, Best in Show and Spirit of Texas. Official contest category descriptions and rules are available online at cap10k.com. OFFICIAL RACE RESULTS Complete race coverage and the top results will be printed in Monday’s Austin AmericanStatesman newspaper and available online under Race Results at Continued on Page 16

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512-219-9338

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512-263-0700

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512-467-1900

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512-837-5577

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512-583-0800

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512-326-1199

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512-383-8990

Tech Ridge

512-879-6000

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512-215-3005

With select new Gold’s Gym memberships. Agreement and waiver of liability must be signed for membership to be activated, however no annual commitment is required. Must be at least 18 and a local resident with valid ID. Not redeemable for cash. Participating Gold’s Gyms only. Offer not valid at Gold’s Gym Express. Other restrictions may apply. Offer expires April 30, 2015. ©2015 Gold’s Holding Corp.

FRIDAY, APR 3, 2015

CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

CAP 10K RACE GUIDE

FRIDAY, APR 3, 2015

CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

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Expo/Stuff Pick-up

Starting Corrals YMCA CapKids Zone

Live Music

Beer Garden

Participant Snacks

Post Stretch

Race Results

Corp. Team Area

Marathon-Photos Area

Food Trucks

VIP Area

Sports Massage

Austin B-cycle Visit one of forty Austin B-cycle rental locations downtown and conveniently commute to the race. 24-Hour Day Pass ($8) Bcycle.com Capital Metro Park & Ride Public transportation travel plan on race day, visit Capital Metro at capmetro.org/planner 7-Day Local Pass ($9) Route info: (512) 474-1200

AUSSIES GRILL

Parking Locations 1. City Hall, 100 Lavaca Street 2. Palmer Events Center, 900 Barton Springs Road ($8) 3. One Texas Center, 505 Barton Springs Road ($8) 4. Texas Dept. of Trans., 118 East Riverside Drive 5. Texas Dept. of Trans., 150 East Riverside Drive 6. Texas Dept. of Trans., 200 East Riverside Drive

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Meet Your Party Here

7:30 A.M. Wheelchair

8:30 A.M.

8:00 A.M. Elite

8:30 A.M.

8:00 A.M.

8:30 A.M.

8:00 A.M.

8:15 A.M. 8:15 A.M. Family Baby Jogger

AUSTIN AMERICAN-STATESMAN

1 2 3 4 5 6

MEET YOUR PARTY HERE

Choose one of these numbered locations at the Finish Line Festival to reunite with your family and friends after the race. Signs displayed on Auditorium Shores immediately upon exiting finish corral.

CAP 10K RACE GUIDE

FRIDAY, APR 3, 2015

CAP 10K RACE GUIDE

AUSTIN AMERICAN-STATESMAN

CAP 10K RACE GUIDE

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CAP 10K RACE GUIDE

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Done better

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APRIL 12, 2015 Continued from Page 8

cap10k.com. Sign up for Runner Tracking and get immediate personal results messaging on your 5K split and 10K finish times (under Race Results tab on cap10k. com). Results look up tent will be located in the Finish Line Festival. BLOODY MARY & BEER GARDEN Congratulations you’ve finished now toast your victory in the new Finish Line Festival Bloody Mary & Beer Garden. Bloody Mary’s, Real Ale beer and mac n’ cheese provided by Third Base and Real Ale will be served to participants and spectators, who are 21 + years of age. FOOD TRAILERS & LIVE MUSIC Enjoy some of Austin’s

finest food trailers at the Finish Line Festival. Bring your brunch money for Heros Gyros, Juice Austin, Wanderlust Coffee, La Fantabulous and Uncle Louie G’s Italian Ice. Live entertainment will be on the festival’s main stage. FREE SPORTS MASSAGES Massage therapists will be available to provide FREE sports massages to race participants. The massage tent will be located in the Finish Line Festival on Auditorium Shores. OFFICIAL CAP10K MERCHANDISE provided by Leslie Jordan Be sure to visit the Leslie Jordan booth in the Finish Line Festival to purchase your finisher’s swag!

Austin ENT Clinic gives back to the community! SCHEDULE A HEARING TEST AND QUALIFY TO WIN A FREE SET OF HEARING AIDS! Free hearing aid raffle scheduled for Monday, April 13, 2015 at 11:30, following the Statesman Capitol 10k, sponsored by Phonak. Only at Kyle and Lockhart locations Enjoy the Sounds of Life Again

Hearing Aid Services • Audiological Services

Amber Bass, Au.D., CCC-A

• Programming • Fittings • Cleaning & Repairs • Tubing Changes • Earmolds • Custom Ear Plugs • Hearing Protection • Assistive Listening Devices • Recasing • ‘Dry and Store’ kits • Comprehensive Hearing Evaluations • Visual Reinforcement Audiometry (VRA) • Otoacoustic Emission Testing (OAE) • Video Nystagmography (VNG) • Immittance Testing

FRIDAY, APR 3, 2015

AWARD PRESENTATION Location: Auditorium Shores, Main Lawn at approximately 9:45 a.m. Awards Presentation: Overall, Masters, Wheelchair and King & Queen of the Hill winners. Stay around and help us congratulate the winners on the main stage in the Finish Line Festival! The top three participants in each age group will receive their awards in the mail when the official results are confirmed. The Statesman Capitol 10,000 Race Director tabulates all results and all decisions are final. Age groups for Male & Female: 12 & under, 13-15, 16-19, 20-24, 25-29, 3034, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 6569, 70-74, 75-79, 80-84, 85-89, 90-94, 95 & over. Lockhart (512) 444-7944 Kyle (512) 268-5282

Children’s ENT • Ear Tube Placement • Tonsil & Adenoid Surgery • Minimally Invasive Sinus Surgery • Allergy Testing • Sublingual Therapy Ear & Hearing • Chronic Ear Infections • Ruptured Ear Drum • Hearing and Balance Evaluation • Tinnitus (Ringing in the Ears) • Dizziness & Vertigo Head & Neck Cancer • Lymph Node Evaluation & Surgery • Mouth and Throat Cancer Screening & Surgery

• Salivary Gland Treatment & Surgery Allergy • Testing for Pollen, Mold, Dust & Pet Allergens • Allergy Shots Throat, Head & Neck • Sleep Apnea • Tonsil/Adenoid Surgery • Hoarseness Nose & Sinus • CT Sinus Scan • Endoscopic Sinus Surgery • In-office Balloon Sinuplasty Thyroid and Parathyroid • Ultrasound and Needle Biopsy • Thyroid and Parathyroid Surgery

Lockhart Location 1005 W. San Antonio, Suite A, Lockhart, TX 78644 512.444.7944

www.austinent.com Kyle Location 1180 Seton Parkway, Suite 420, Kyle, TX 78660 512.268.5282

Michael Yium, M.D.

CAP 10K RACE GUIDE

Thomas Nowlin, M.D.

Mark Dammert, M.D.

AUSTIN AMERICAN-STATESMAN

Proud Sponsor of

2015 STATESMAN CAPITOL 10K

Photo Credit Zach Ryall / AMERICAN STATESMAN AUSTIN AMERICAN-STATESMAN

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Featuring Wiretree at the Finish Line Festival

Performing along the race course AUDIOROAD, TREE FOLK, TIARRA GIRLS, ANNIE & KATE, WORLD GONE MAD & LITTLE GREEN BUNNIES and performing at the Expo TIARRA GIRLS & VANESSA LIVELY

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