Saturday, March 31, 2018

Meeting Place: Austin American-Statesman
Activity: Run, Walk, Skip or Stroll
Participation: Free
Parking: Free
Meeting Time: 8:00 a.m.
Running Time: 8:05 a.m. (leave by)
Sunrise Time: 7:21 a.m.
Weather Forecast: 81ºF High & 59ºF Low
Route Map: MapMyRun 3 mi. | 6 mi.
 

Where we Start

start_17The Austin American-Statesman is located at 305 South Congress Avenue, Austin, TX 78704. The Statesman’s West parking lot is at the intersection of Barton Springs Rd. and S. Congress Ave., look for the white flags at the north end of the parking lot. Parking is free for those attending Austin 10K’r events.


Parking & Meeting Spot Map
 

What You Get

  • A super fun 3 to 6-mile run through downtown Austin to visit the Texas State Capitol building.
  • Baylor Scott & White athletic trainers will be on site for injury evaluations/consultations.
  • Sign up on Saturday for free Fusionetic Screening, at Baylor Scott & White Health’s Westlake clinic during the week and receive a free manicure set.
  • Free Clif Bar samples (post run).
  • DASANI bottled water (pre & post run).
  • Special edition armadillo tattoos.
  • And some good ol’ fashion high fives when you finish.


Fusionetics Screening Sign-up
 

This Week’s Partners

 


Athlete Welcome

Join us for a special athlete welcome before we head out on our last training run. Former race champions and members of the women’s and men’s Cap10K elite field will be in attendance for this final warm up before the big race. Elite athletes will be welcomed and introduced by our emcee, Paras Shaw. Come see who’s contending to be this year’s 2018 Statesman Cap10K Champion. If you’re looking for great racing tips, these are the women and men to ask before you tackle the Cap10K course.

The Capitol Warmup Run is the last activity in a series of public training runs Cap10K has been producing leading up to the race. We hope you can attend and share in the excitement as we get ready for a spectacular race. We look forward to seeing you at the warmup.


 

What to Bring

  • Friends & family, co-workers, best buds and girlfriends.
  • Your smart phone to capture the fun and make your followers jealous (#CapitolWarmupRun).
  • A Sharpie, if you want autographs from some of our past race champions and 2018 elite field.
  • Did you forget your watch, wear test one of our Polar M400 GPS watches (three available).
  • Baby Joggers welcome.
  • Leashed pets welcome.

 

 

Capitol Warmup Run – Route Description

map_my_route_17The Capitol Warmup Run is an easy jog on the first mile of the Statesman Cap10K race course with a bonus loop around the Capitol Building thrown in just for fun! From the Statesman parking lot, take the hike and bike trail up to Congress Avenue sidewalk. Travel north across the Lady Bird Lake into downtown Austin. As you continue up Congress you’ll pass the historic Paramount & State Theatres. When you arrive at 11th Street enter the majestic Capitol grounds and follow the east driveway up to and around the building. On the north side of the Capitol stop and take a peak in the open-air rotunda which is the same size as the rotunda in the Main Capitol Building. It’s 60 feet in diameter and features a star and the word “Texas” around it. It is similar to the star on the ceiling of the dome of the Texas State Capitol. To complete the three mile course exit the Capitol grounds at 15th Street and U-turn one block north at 16th Street. Don’t forget to return down the west side driveway of the Capitol to see additional Texas historic statues and monuments. Basic out and back course, where you can choose to U-turn and retrace your steps back to the Statesman at any point (paper maps provided at meetup).

It is our recommendation that participants use sidewalks, pedestrian pathways or hike & bike trails and avoid using the street. There are NO STREET CLOSURES for this route. Participants should obey traffic and pedestrian laws at all times. Please use caution when crossing streets and only cross at designated cross walks.

Nancy Rubins’ ‘Monochrome for Austin’ an elegant monument for UT
A bouquet of aluminum canoes and boats blossoms over a busy pedestrian intersection on the University of Texas campus. Laced together with thick, twisted cable, the collection of boats — 70 in all — cantilevers dramatically over the sidewalk, listing as it perches on a concrete column. –By Jeanne Claire van Ryzin


Print Map with Directions


 

After the Run

  • Quench your thirst with iced down DASANI bottled water.
  • Grab a chair and relax with Saturday’s Austin American-Statesman. newspaper
  • Warm up with fresh brewed, locally roasted and organically grown Ruta Maya Coffee.
  • Savor some free Clif Bar or Clif Builder Bar samples.
  • Peel back a banana or orange for some fresh fruit.
  • Pop a top on a bottle of Topo Chico
  • Post your Capitol Warmup Run photos using our official hashtags: #CapitolWarmupRun, #Austin10Kr or #Cap10K.

 

 



To make the most of your training, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis.

Intense workouts take a toll on your muscles. Muscle protein breaks down during exercise and undergoes repair during post-workout recovery. Timing your intake to meet your body’s needs for amino acids, the building blocks of protein, allows you to optimize both muscle building and repair. Choose protein rich foods within 30 minutes after exercising to provide needed amino acids to muscles.


 

Where We’re Going

 

 

 


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