Here they come across the finish line!

In the Men’s division, Bernard Manirakiza originally from Burundi, Africa wins the race with a time of 31:51. In 2nd place, Gilbert Tuhabonye also from Burundi finished a little over a minute after his cousin Bernard with a time of 32:56.

Melissa Christian, the winner in the Woman’s division, from Dallas, TX completed the race in 37:35. “It was a really tough race, but I do like challenging courses,” Melissa said. “It was a big surprise to come in first!” Congrats Melissa!

Congratulations to all of today’s runners and athletes who pushed it to the limit and demonstrated their commitment to charity and fitness at today’s Nike+ Human Race in Austin. The race may be over, but the party is just getting started. Check back soon for live coverage of the Ben Harper performance.

Aaron Peirsol just shot the ceremonial “ready, set, go” horn!

Lined up in the central vein of the Capital of Texas, Congress Avenue, racers head to the finish line. It’s an awesome sight with Lance Armstrong at the starting line in his bright yellow LIVESTRONG t-shirt amongst a sea of red. All the other runners are outfitted in Nike’s unique red race-day t-shirts showing their race number, as opposed to the traditional pin-on bibs.

It’s amazing to see 13,800 runners lined up, making history here in Austin and committing themselves to the Nike+ Human Race 10K, even though the temperature is well above 94 degrees.

Will Lance score close to the elites? That’s what we hear.

DATES:
Sunday, August 31

LOCATION:
Solutions Tent
8th and Congress
Austin, TX 78751

WHAT YOU NEED:
Confirmation e-mail

T-SHIRTS:
Once you arrive at 24 Hour Fitness, you will choose your t-shirt size- so be sure to arrive early to get the size you want.

YOU MUST WEAR THE RACE T-SHIRT ON RACE DAY, IT’S YOUR TICKET TO ENTER THE RACE VENUE.

Due to the high number of events on Labor Day weekend (alright, yes, we’re referring to the UT football home opener game on Saturday), ALL participants are encouraged to commute without a car!

Race Day is fast approaching with August 31 just around the corner! It’s the day we have all been waiting for! Whether you are a runner, a volunteer, or a supporter, together we are representing Austin in the world’s largest running event.

We have the event of the year planned! There is a 10K run which will encompass the downtown area. Ben Harper and the Innocent Criminals are performing for the post- race concert. There will also be four beer gardens with Shiner beer and Salt Lick BBQ.

Make sure you’ve registered, and wear your race day shirt! The shirt is your ticket into the race venue! Packet Pick Up e-mails went out today. If you didn’t receive your confirmation number, go to the Solutions tent at Packet Pick Up. For more information click here.

Saturn has a hot new lineup of fuel-efficient vehicles and a passion for forward motion. Not just driving, but running as well.

And we’re proud to support competitive running including the Nike+ Human Race 10K. On August 31, runners from around the globe will take part in one of the largest running events, and several Saturn VUE® Hybrid vehicles will be on-site to assist. Come by the Saturn display in select cities to check out a few more of their fuel-efficient1 new 2008 models such as the ASTRA™ sport compact and the AURA™ sport sedan. Also, play the Saturn Devotion to Motion Giveaway2 game for a chance to win one of hundreds of great prizes including a new Saturn vehicle!

1EPA-estimated mpg city/hwy: VUE Hybrid 25/32; ASTRA 24/32 with manual transmission; AURA XE I-4 22/30.
2 UP TO A MAXIMUM VALUE OF $40,000 MSRP. NO PURCHASE NECESSARY. LEGAL RESIDENTS OF THE 50 UNITED STATES (D.C.) 18 AND OLDER. VOID WHERE PROHIBITED. Promotion ends: 12/31/08. For Official Rules, prize descriptions and odds disclosure, visit www.saturndevotiontomotion.com. Sponsor: General Motors Corporation, 100 Renaissance Center, PO Box 100, Detroit, MI 48265-4000.

We know you’re getting excited as we count down to race day. And to help you prepare for event weekend, we’ve got all the packet pickup information you could need! Yes, there will be registration at packet pick up and race day, but the savvy runners will sign up before this event sells out. You won’t want to miss this event! Check below for details:

DATES
Friday, Aug 29: 9a – 9p
Saturday, Aug 30: 9a – 7p

LOCATION
24 Hour Fitness
1000 E 41st St
Austin, TX 78751

WHAT YOU NEED
Confirmation e-mail

T-SHIRTS
Once you arrive at 24 Hour Fitness, you will choose your t-shirt size - so be sure to arrive early to get the size you want.

You must wear the race t-shirt on race day, it’s your ticket to enter the race venue.

Due to the high number of events on Labor Day weekend (alright, yes, we’re referring to the UT football home opener game on Saturday), ALL participants are encouraged to commute without a car! You can click here to plan your trip on public transportation.
Don’t forget to sign-up before sell out!!

WHEW! What a run I had last week. For my first run at the Nike Club Run Austin training series, I paced with the nine minute group for three miles. Not the fastest obviously, but I was taking it slow. I didn’t really know what to expect. Last week I wanted to step it up a little bit so I paced with the eight minute, three mile group and it was definitely tougher for me. Well one reason was because I started out running a little too fast and by the end I was pretty much gassed. When I look back at it though, I’m glad I did it because it pushed me to the next level. It might have hurt during that moment, but that’s only temporary. I can already feel my runs getting easier and really, that’s the only way I can improve. I can’t settle for the same routine every time I run. Now I’ll never go back down to the nine minute pace.
I find that some people aren’t able to push themselves. They need a friend that’s going to motivate and push them along the way. It’s ok, though, my brother is like this. I’m glad to be there for him. I’ll run with him and push him to keep up the pace. This brings me to what I want to talk about (as promised in my last blog).
Last time I talked about the Nike+ technology and how it helps you run efficiently. This time I want to dive into how you can save money by using the nikeplus.com training system and tools.

When you log in to nikeplus and create your account, you can click on tabs like: my runs and challenges at the bottom of the page. First, I’ll talk about the “my runs” section.

MY RUNS: I can look at the miles, pace, time and calories burned ascending by the date I ran all by syncing my Nike+ SportBand through the internet. Within your profile you can create different running programs to help you reach your goal. For example, I want to train for a 10K. I created this 10K run online to help me with the Nike+ Human Race. My training period is set for 12 weeks. I actually started 10 weeks out from the Nike+ Human Race so I’ll be a little bit behind, but that’s ok. You can even print this training graph so that you can, let’s say, tape it to your bathroom mirror so you’ll look at it when you wake up to keep you on track with your training regimen.
The training regimen is a really cool thing. It has a sporty design through the interface. I love seeing the graphs it produces when it shows my pace through a run. On Monday’s it recommends me running three miles and on Wednesdays I run four miles. So every other day I could be running anywhere from two miles to six miles and ranging from flat elevation to varied elevation. When my training calls for a hilly route, I try to get myself over to the Nike Club Run Austin training series on Tuesday’s at Guero’s. South Congress and the Travis Heights area have way more hills than I thought! It seemed like I was running uphill 95% of the time! If I’m not able to make it on Tuesday nights, I will go to the “map it” subsection and it will bring up all types of runs of different distances that were uploaded by other nikeplus.com account users. That’s one of the neatest features because you’ll never be bored when you run. You can set the functions to select other people’s mapped runs in different parts of Austin so you can always change up your run.
Now I will briefly talk about the “challenges” section:

CHALLENGES: This is really neat because you can either create a challenge based on speed, distance race, most miles, etc. You can also do an individual challenge or a team challenge. I love the team challenge because it makes it more exciting. I want to try and get my Austin Fit Magazine crew to join me on a challenge and see who’s the fittest in our group. It’s really simple actually.
You go and create a “most miles” challenge. This challenge is to see who runs the most miles over a certain time period. I don’t run too often, but because I have a competitive nature I will run more, which in turn, will make me healthier. We’ll see if my office is up to it and I’ll get back to you on that .
So what I’m trying to tell you today is that it doesn’t matter what level of motivation you have, if you have a Nike+ SportBand or a Nike+ SportKit, you can access the training tools from nikeplus.com. I’m a very motivated person and the training from nikeplus.com has helped me stick to my training regimen and also pushed me to be a better runner. So have fun out there and I’ll see you on Thursday at SIX!

by Austin Runners

At the Nike+ training run series Tuesday night at Guero’s, we connected with local runners on what songs they’d like Ben Harper & the Innocent Criminals to perform live at the finish line if the world’s largest running event, the Nike+ Human Race, in Austin. Harper has undoubtedly influenced the musical tastes of thousands of fans, and with his varied tunes, it’s no surprise that the answers we received were just as diverse.

Burn One Down: “I like it because it takes me back to when he performed at ACL,” Dave said. “It brings back good memories of hanging out in Austin during the summertime, just like I’m sure this race will.”

• Dave, 25, Information Specialist

Steal My Kisses: “I hope Ben Harper plays this song, because it’s got a great beat and it’ll keep me pumped even after the race.”
-Lauren, 26, Publicist

Steal My Kisses: “It’s our favorite because it’s upbeat and fun!”

• Mike, Sales associate and Nicole, Graphic Designer

Married

Walk Away: “ I really hope they play it on race day, because it was the first song I heard by Ben Harper and it was the song that really got me into his music.”
-Jennifer, 27, Personal Organizer

Boa Sorte: “I would Love, Love, Love it if Ben Harper played his Brazilian hit on race day. Ben Harper is an amazing artist and, in this song especially, his musical connection with Vanessa de Mata truly speaks to his talent in understanding and combining sounds from all over the world.”
-Jacob, 29, Consultant

“10 DAYS TILL 10K” sign up at nikeplus

You're about to join runners for a worldwide 10K like no other!

Register to run the Nike+ Human Race on 8.31.2008 at one of over 400 24 HR Fitness locations across the US.

You can run at any time during regular business hours – please stop by your local 24 Hour Fitness location to ask for more details. Not a member? You can access a free 7-day pass when your register.

CLICK HERE to register to Run Where You Are at 24 Hour Fitness!

Gilbert Tuhabonye is a runner. He can be found running the trail around Lady Bird Lake, enjoying an early morning run. Perhaps you’ve seen him running with herds of followers, all of whom have a goal that Gilbert is propelling them towards. Whatever he’s doing, Gilbert is pressing on, healing, forgiving and if at all possible, he’s running.

Gilbert is a survivor of a genocidal attack in Africa. His story is one of tragedy, fear, triumph, hope and above all, forgiveness. Running has given Gilbert his freedom, but not just politically. Gilbert is free from the anger at those who tried to take his life, and who succeeded in taking the lives of so many. Below is an excerpt from our interview with Gilbert.

Gilbert’s thoughts on the Human Race can be summed up quite simply: “This is a one time opportunity, and Austin, Texas has been honored as a host city. We owe it to Texas and to Austin to get out there and show the world what we can do. “

Come run with Gilbert this Saturday, August 16th at the Starbucks on 24th & Nueces, and learn first hand what running is all about.

Q. You started running at a very young age? What inspired you to run then? What inspires you to run now?
Well, growing up in Burundi, I had a nickname that my mother and grandmother used to call me – Tumagu: It means, “Run Like the Wind.” In Africa, the roadways are not nice, paved streets. They are made of dirt and dust. My grandmother and mother would know it was me coming down the road because they could see plumes of dust, even if they could not see me. I was motivated by my nickname. I ran to and from school every day, five miles each way. I did not have a choice… I would run back and forth to get water and to go to school. I ran everywhere. There were so many ways that I enjoyed running then, but there was no competition and no way to see my improvement. I used to watch the Army troops walk by and then I’d fall in line and join them. They would sing to keep their mind off of the long distances and the heat. I began to listen to them sing and sing. I would sing with them when they were tired.

I went to school on full scholarship. Running meant a lot to me; it’s my everything. It’s one of the things that helps me forget what happened to me. When I run, my mind is clear. I want to stay at the top of the game, though. I want to keep running because running has helped me. It’s my therapy. Over the years though, the focus has changed because I can help people through running. I know the joy that comes from running and I want to pass that on. In college, I was ready to run and compete. Now I find great reward by helping other people. I want to share the passion that I have for running with other people.

Q. You’ve achieved great success over the years, what has been your biggest challenge?
The biggest challenge. Well, I almost died in 1993. There was a tribal attack on my school and we (my classmates and I), were beaten and put in a burning building. I spent eight hours in the fire and almost lost my life. I was able to break away and run for freedom. I was the only one lucky enough to escape. I spent three months in the hospital. Thirty percent of my body was gone, burned. The biggest challenge was the burns and the doctors said I could never run again. Prior to the attack, I had been gaining some notoriety in Africa and was the national champion in the 400m & 800m track events. The U.S. knew that I was doing great. In ninth grade I ran a 1.52 in the 800m. No one does that. There was interest in me, which really motivated me. Believe it or not, on the day I checked out of the hospital, I received an invitation to run on a full scholarship in the United States. It would be a long road to recovery, but I was determined and, in 1996, I carried the Olympic torch at the Opening Ceremonies in Atlanta and I went to the White House to receive a courageous student athlete award. We all have problems, but that was the momentous challenge in my life. Not only did I have to fight for my life and survive the attack, I had to work very hard to get my body to where I could run again and, ultimately, I had to learn forgiveness. When I first moved to this county, I had anger. People had tried to kill me in Burundi, and I learned to forgive someone who tried to take away my life. We all run for a reason and I ran to forget and to forgive. I want to be the very best I can be every day.

Q. What brought you to Austin?
Paul Carozza, the owner of RunTex. He has been my mentor, my boss and my coach. He has helped me all along. I was at Abilene Christian University and was looking for a job. He heard my story and he gave me a job. Before you knew it, I was really helping kids and talking to them about nutrition, exercise and fitness. I have so much respect for him. He is a great man.

Q. Why did you start the Gilbert’s Gazelles program? What are its objectives?
When I first moved to Austin in 2002, I won the Capital 10K. After the race, three ladies approached me and asked me to help them train. I like to help people improve their running. They wanted me to help them train and they were amazed at my passion, care and knowledge. I of course agreed to help out. They soon were running eight-minute miles, and in one month, the group was up to 22 people strictly by word of mouth. I was credible and my training was working. It has been growing ever since. I have changed the focus now. There is a need for the training to be organized and structured, based on the overall objective, whether it is training for a marathon or a triathlon. My focuses are on core strength, running form, stretching; it’s important to stretch. I’ve always been a leader in running whether I was a team captain or a pace leader. I took what I learned in Africa and brought it here to share the joy and passion. This is a group of incredible people that have done something in life. They know what they want, they have a goal and I help them accomplish their goal.

Q. How will you and your organizations be involved in the Nike+ Human Race?
People in my Gilbert’s Gazelles Training Group and supporters of my charity, the Gazelle Foundation, are trying to come out as a group. The Nike + Human Race is a great opportunity to get us all together and to showcase Austin and its people to the rest of the world. I hope to recruit as many as I can. The Nike race is something everyone in the community should attend and enjoy. I think we will have a strong presence on August 31st!

Q. Why should the Austin community run this race, specifically?
We have the honor to race with the world at this unique event. If you are not a runner, walk the race! After the event, there is music and so much more. I hope everyone comes to this. It brings everyone in harmony for one day, regardless of politics, religion, geography, etc. Everyone come out and do it. Being one of the host cities is such an honor to Austin and we should prove that we deserve it.

Q. What’s the best advice you’ve received about running?
Listen to your body. When I was young my coach pushed me to the limits. In seventh grade, I won a cross country competition where we were being recruited. The coach came up to me and said, ”You can be the best.” Every time I’m about to step up to the starting line, it echoes in my head to be the best. That helps.

Q. What are some of the most memorable cities you’ve ran in- competitively or for leisure?
The University Games in Japan in 1995 was one of my very favorites. A few more favorites are Italy, Germany and other areas of Japan. Of course, London. The people in London are so wonderful. I also cannot forget when I went to Columbia in 1996 and I ran in the forest and it was incredible. I‘ve been everywhere and of course, Town Lake (Lady Bird Lake) is my favorite. I’m serious. It’s just incredible. I can’t tell you how many miles I’ve put on that Lake.

Q. Who are your running heroes?
As I grow, my heroes change, but Haile Gebrselassie, a world record holder in the marathon and half marathon, is definitely one.

Q. What does a balanced and fit lifestyle mean for you and what advice can you give emerging runners, who are just starting to incorporate running into their fitness routine?
Running is my freedom, my therapy, and I was able to overcome a lot because of running. I will run until I die. It makes me a good person; it changes lives. You are a better person when you run. It’s not easy, and I always tell my athletes, that they must have a goal; otherwise, it’s easy to let it go. If you want to mix it up and stay healthy, you have to set a goal.

On Tuesday evenings, the local Hispanic women’s group Con Mi Madre are training for the Nike+ Human race and setting an example for young Hispanic women around the globe. The women of Con Mi MADRE (“Mothers And Daughters Raising Expectations”) are training for the race with the help of Nike.

Con Mi MADRE, started by the Junior League of Austin in 1992, is a group of young Hispanic females and their mothers, who are committed to achieving higher education, placing great emphasis on the importance of strong female role models at home. These young women are brought into the program in the 6th grade and stay with it until they graduate high school and head off to college. This program equips these young women with the tools and training they need to be strong, educated women, and their mothers play an equally important role in developing an environment for success.

“Health and fitness is not a traditional focus of the Con Mi MADRE program,” said Executive Director, Sandy Alcala. “However, Hispanic females as a demographic are highly prone to obesity and diabetes, and this is such a great way for us to help these women establish an understanding of healthy living, very early on.”

The group of Hispanic mothers and young women are eager to participate in the Nike+ Human Race to achieve their health and fitness goals. “This notion of incorporating health and fitness through the Nike+ training runs has also created an amazing support group for the mothers that we work with,” said Alcala. “They are able to socialize and share insights on what they are doing with their young daughters to promote their health and well-being.”

The mothers and daughters of Con Mi MADRE meet every Tuesday evening at Nike’s Guero’s training run and are looking forward to running with the world on 8-31-08. Through Nike+ system, provided by Nike, these women’s have been able to set their goals while getting educated on the latest running technology as well.
“We opened the Nike+ systems and were so excited. This is so much more than the act of getting fit,” said Sandy. “We are tracking our fitness progress; setting goals and watching our girls achieve them.”

Join the mothers and young women of Con Mi MADRE to train and run on 8-31-08. If you haven’t already signed up for the Nike+ Human Race, don’t wait any longer. Sign up before sell-out at nikeplus, and watch out for the Con Mi MADRE mothers and daughters on race day…they’re training hard!

On 8.31.2008 runners from around the world will hit the streets to participate in the Nike+ Human Race. On this day, we will come together to prove that Austinites are strong, fast and proud!

But if you really want to show your pride...wear it on your shirt!

Create your Nike+ Mini today and show your support for the red, white and blue. Dress your Avatar in the Stars & Stripes Flag tee-shirt and your favorite Nike shoes. Click HERE to create yours.

Start logging miles today. Show the world what country you run for.

We'll see you at the finish line...

GUERO’S PERFORMANCE SCHEDULED FOR AUGUST 12 AT 7PM
Discovering music is my gig. It’s what I have been hired to do at ME Television and it’s a blast. It isn’t the easiest thing in the world, but it’s super easy when a trusted musician comes to you with some insight. “You need to come out to Momo’s and see who I am playing with,” local, touring and damn good bassist, John Thomasson’s email read. When John says “listen up,” you would be stupid not to do as he says. That was my intro to Suzanna Choffel. I owe John a beer or two.
The title of singer-songwriter can be scary. Sometimes it’s more songwriter than singer or vice versa. For Suzanna Choffel, I don’t think falling under the genre of singer-songwriter does her justice. She’s great. There is no doubt about it. She’s got a voice that has a tempered, soulful pop sound; it’s sweet, it’s throaty and it’s rich. Oh right, and she writes her own songs. Songs that prove she’s a trained musician, but that she never lost her imagination or creativity among all that musical theory. Lyrically, she’s smart with an edge like an ice skate, allowing her to shift smoothly into whatever direction she wants. Add all that together with a group of incredible, tasteful musicians and you get a sound that gets away from all the singer-songwriters who find themselves in Austin. So consider this your email of musical enlightenment and take the time to discover Suzanna for yourself.
Remember, great bands will be performing at Nike Traiing Series every Tuesday night at Guero’s leading up to the final act on 8.31.08, featuring rock icon, Ben Harper and the Innocent Criminals. Register for the Nike+ Human Race by visiting www.nikeplus.com to ensure you will have your spot at the hottest race and concert of the summer in Austin.
-Josh Shepherd is the Music Director for ME Television www.metelevision.com He’s been an Austin mainstay for more than 20 years. You can catch him on ME Television at 6 p.m. everyday as the host of Tex-Mix, your guide to Texas music and the artists playing in the Lone Star State. Be on the look-out for Josh and the ME Television crew at Guero’s for the training event, the awesome tacos and great live music. You can email him at josh@metelevision.com

If the Nike+ Human Race is your first 10K and you’re concerned about getting ready for the big day, here are some great tips to help you succeed on race day no matter what your goal. Also, if you’re looking tot train with a local group check out Nike’s training run series in Austin or the Nike+ Coaching tool on nikeplus

1. DON’T BITE OFF MORE THAN YOU CAN CHEW. Don’t be afraid to walk as you become a runner and incorporate walking into your training regime. Walking is a great way to ease your body, especially your legs, into the stress of running.

2. DON’T DO IT ALONE. Activities are always better in a group and running is no different. Running with a friend or a group can make the time go faster, help you push yourself further, and make your running much more enjoyable. Plus, just think of all the great conversation you will have while you are running and training for the Nike+ Human Race.

3. FIND THE SHOE (OR SHOES) THAT FIT. You gotta have the right gear to get the job done, which means finding a pair of running shoes that work for you. There’s a reason why Nike makes so many different types of shoes: different runners require different things no single pair can solve. You can trial a variety of Nike running shoes at the weekly Nike+ Human Race training runs. When you are ready to buy a new pair, visit a running specialty store near you to purchase your new sole mate.

4. DO YOUR BODY GOOD. During your training, make sure to hydrate before, during and after your workout. Make sure you get ample sleep and always maintain a sound diet. Oh and have lots of fun!

5. RUN LIKE THE PROS. Start a run easy, REAL EASY, and then progressively increase the pace throughout the run if you feel good. If you can talk in full sentences, you're running easy; if you can't, then you need to slow down.

6. THINK LONG-TERM, BUT DON’T NEGLECT THE PRESENT. You must have a multi-week plan leading up to the Nike+ Human Race so you are prepared for what race day brings. In addition, you also need to consider how each day affects your training. Say to yourself, “What can I do today to help prepare me for 8.31.08?”

7. CHANGE IT UP. The body gains fitness in the hours and days following a workout, so make sure you support your training with adequate rest. Follow your hard runs with easy runs and test out different running routes.

8. CONSULT THE EXPERTS. A physical therapist, chiropractor and/or massage therapist can help identify asymmetries and imbalances that could lead to a running injury. Always consult a doctor or trusted health professional if you experience any pain or discomfort as a result of running. Your body will continue to adapt as you train so make sure you pay attention to aches and pains along the way. Listen to your body.

9. KEEP IT TOUGH. Include hills occasionally in your training. Lifting your body up an incline is a great weight workout specific to running. The Nike+ Human Race course in Austin incorporates hills throughout the 6.2 miles. Test out the hills before race day so that you are ready.

10. MAKE IT YOUR OWN. Visit nikeplus.com for your very own 10K training plan catered specifically to your abilities. Just Do It.

*This advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

The Nike+ Human Race 10K Plane Sweepstakes gives participants a once in a lifetime opportunity to run two races on the same day on different continents. Nike is partnering with Air New Zealand to fly five runners and one guest each to Australia on Aug. 27 to run the Nike+ Human Race in Melbourne at 9 a.m. on Aug. 31, then fly back to the United States across the International Date Line to run the race in Los Angeles at 8:31:08 p.m. PDT
Winners of the Nike+ Human Race 10K Plane sweepstakes will enjoy concerts by Hilltop Hoods and Faker in Melbourne, and nine-time Grammy Award winning artist Kanye West who will headline the post-race concert in Los Angeles. Winners will appreciate the rock star treatment Nike and Air New Zealand will give them on the flight and every step of the way as they make an incredibly unique journey around the world. Four seats will be awarded to Nike+ members on nikeplus.com with the fifth and final seat awarded to the winner of the sweepstakes who signs up at one of Nike’s retail stores across the U.S. The end date for the sweepstakes is Aug. 15.
For information about the sweepstakes and to enter, click the following link and fill out your email (used to register for nikeplus.com) and your birth date: http://nikesweepstakes.dev.regangrp.com/.
Good Luck!

Free when you recruit three or more friends to join the Nike+ Human Race.

Treadmill training can be monotonous, but not with this 30-minute mix-it-up workout designed by Jay Blahnik. This audio workout was engineered to help you train on the treadmill for the Nike Human Race 10K. It will build your endurance and improve your speed on various inclines; the perfect workout to get you primed for race day.

Download it HERE after recruiting your friends to run the Nike+ Human Race.

The Nike Sport Music My Best 10k: Intermediate workout is the second in a two-part series of coached runs designed to make you faster, stronger, and more prepared to tackle the Nike+ Human Race 10k. This 40-minute workout features coaching by award-winning fitness instructor Jay Blahnik and energizing music by Nikka Costa, Katy Perry, the Decemberists and other make-you-move artists.

Ready to run? Download it HERE.

A-Trak’s hip-hop background and current electro influence come to bear in the expertly paced Running Man: Nike+ Original Run. The seamless sonic meld is powered by intricate electronic builds, driving bass beats, and guest vocals by Kid Cudi. A-Trak may not be a runner but he sure knows how to make you move.

Ready to run? Download it HERE.

Sign-up for the Portland race HERE!

Hello runners! Portland, Oregon has now been added as an official race city for the Nike+ Human Race 10K. On 8.31.2008 people from around the Northwest will gather at Nike’s World Headquarters to take part in the world’s largest running event.

Join us at the starting line at 8:00 am and stay for the post-race celebration including live music from Nada Surf, food and fun. Bring your friends and family and run the day the world runs.

Listen to Nada Surf streaming music on their website at www.nadasurf.com or on MySpace at www.myspace.com/nadasurf.

The event is limited to the first 4000 runners – so sign up today to reserve your spot. Nike will donate $5 of each $35 registration fee to the Nike+ Human Race fund to be distributed equally to the three Nike+ Human Race charities (Lance Armstrong Foundation, World Wildlife Fund & ninemillion.org), up to $1.5 million, after which funds will be distributed in proportion to the miles run by runners supporting each charity.

We are pleased to be able to bring the energy of the Nike+ Human Race 10K to Portland and we look forward to running with you on 8.31.2008.

Click HERE to found out more about the race or REGISTER NOW!

Runners know proper training, recovery, nutrition, and the right race plan are all important for success. The same is true for hydration.

Depending on race intensity, weather conditions, and each individual’s unique physiology, athletes can lose a quart (32 ounces) or more of sweat per hour. Electrolyte loss – especially sodium, the most critical electrolyte lost in sweat – also varies widely among athletes. At times, sodium loss can exceed the equivalent of one teaspoon of salt in a two-hour workout.

Protecting your hydration and electrolyte status is one of the easiest and most important ways to optimize your performance and safety. When training for a race, find out what will be offered on course and consider training with it – by the time you get to your competition, you’ll know what works best for you and what to avoid. Gatorade Thirst Quencher will be served on course during the Nike Human Race.

So how should you develop a smart hydration plan for trainings and on race day?

The simplest advice is to drink enough during exercise to minimize dehydration (prevent weight lost during exercise), but avoid over-drinking (prevent weight gain during exercise).

But how much is enough? That depends on how much sweat you’re losing. You can develop a good sense of your fluid replacement needs by stepping on a scale before and after a training run. If you lose weight, increase your fluid intake the next time out to attempt to match what your body lost in sweat. Weight loss of one pound equals a fluid deficit of 16 ounces. If you’ve gained any weight at all, cut back on fluids in future sessions. After some trial and error, you’ll become good at gauging your hydration needs under varying conditions. It is important to note, weight lost during training or competition is purely water weight – fluids your body needs in order to perform and function properly – and NOT fat loss.

It’s also important to ensure adequate sodium intake during periods of heavy training, in the days leading up to races, and on race day (especially if you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue). Sodium is the most critical electrolyte lost in sweat, and, unlike water, a sports drink like Gatorade contains the right amount of sodium (110 mg per eight ounces) and other electrolytes to stimulate thirst and encourage drinking and help replace what you lose in sweat during activity.

Besides sodium, a properly-formulated sports drink should also include the right amount of carbohydrates (the primary and most important energy source for the body during exercise) to fuel working muscles, fight fatigue, and provide sweetness. Sports drinks with a carbohydrate level of about 6% (approximately 14-15 g of carbohydrates per 8 oz serving) have been demonstrated by research to promote rapid fluid absorption and supply enough energy to allow active individuals to maintain their physical performance. Sports drinks branded “low-calorie” or “low-carb” usually will not deliver the recommended amount of carbohydrate energy (30-60 grams/hour) that athletes need to perform at their peak during intense exercise.

Remember, you’re unique, so don’t copy what others are doing. Some athletes will need less fluid than you do, while others will need more.

To learn more about developing a hydration strategy that is right for you during training and on race day, visit www.gssiweb.org or www.gatorade.com.

Here's your official course for the Nike+ Human Race 10K! We had fun running it - we hope you do, too!



Here are your course highlights:

Congress Ave
 Historical Congress runs from the State Capitol to the Lady Bird Lake; the Ann Richards Bridge (Congress Ave Bridge) is the gateway to the SoCo Shopping district and South Austin. Congress Ave. is home to the Paramount Theatre, Austin Museum of Art and other historical buildings
 Congress and 7th Street – Home to the Paramount Theatre (built in 1915) – which hosted the regional premier of Sandra Bullocks movie Miss Congeniality. Famous acts to grace the stage of the Paramount theatre include: Houdini, the Marx Brothers, Helen Hayes, Orson Welles, Sarah Bernhardt, the Ziegfeld Follies, the Metropolitan Opera, Lillian Russell, John Philip Sousa.

Austin Convention Center (2nd Street and Trinity)
• About six million people have attended over 2,500 events, including 586 conventions, at the Austin Convention Center since it opened in 1992
• Constructed of native Texas materials, from rustic limestone to polished granite, the facility’s different facades reflect the architectural diversity of an historic and vibrant city. Most pre-function spaces have generous, attractive views of downtown Austin, and the liberal use of windows keeps this facility from getting that “closed in” feeling.
• Stretching over six city blocks and 881,400 gross square feet of space, the Center offers 246,097 square feet of column-free exhibit space divisible into five contiguous halls that can accommodate 1,289 10’ X 10’ booths. The fifth hall offers retractable riser seating for up to 1,500, making it an ideal location for general sessions, sporting events and concerts.
• The Austin Convention Center, a gigabit rated building that offers complimentary wireless Internet access, continues to bring a new standard for high tech capabilities and services in the meeting facility business. It has upped the ante in the technical convention industry by installing a communication infrastructure capable of moving voice, video and data at 1 billion bits a second.

Entertainment District (Trinity and 6th Streets)
 Sixth Street in downtown Austin is perhaps the city's best known street outside of Texas. Seven blocks of East 6th from Congress Avenue to Interstate 35 is Austin's entertainment district. Encompassing E. 5th and 7th Streets as well as various cross-streets, it is home to numerous clubs and bars and the heart of our live music scene.

Red River District
 If Austin is the world’s live music capital, then the Red River District is its senate chambers. An eclectic three blocks of the best, and most, live music in Austin. You can see more than twenty bands in a three block stumble on any weekend night. From Austin's best and worst home grown indie's to lots of almost famous road shows, Red River is a music lovers panacea. Born from the rubble of Austin's crack row and homeless hideaway, Red River still brandishes it's seedy, tough exterior. But it's "Sunset Strip" aura lends even more to its raw, real, live vibe.

Stubb’s BBQ
 Legendary for the amazing acts that have graced our stage within the past few years, from hip hop to country, rock and roll to singer/songwriter, indie rock to electronica - we love them all. Past acts include: Willie Nelson, The Killers, Death Cab for Cutie, Wilco, Joan Jett, The Flaming Lips, Blue October, The Arcade Fire, Snoop Dogg, Dwight Yokham, Ludakris, Spoon and many more… http://www.stubbsaustin.com/index.php

The Capitol
 The Texas Capitol is an extraordinary example of late 19th century public architecture and is widely recognized as one of the nation's most distinguished state capitols. It was placed on the National Register of Historic Places in 1970 and designated a National Historic Landmark in 1986 for its "significant contribution to American history." Sited on one of Austin's highest points, the Capitol anchors the northern periphery of the downtown commercial district and commands a sweeping view towards the Colorado River from its southern façade. The main campus of The University of Texas at Austin is situated four blocks to the north. Wonderful views of the Capitol's dome from many vantage points throughout the Austin area are protected from obscuration by state law. Completed in 1888 as the winning design from a national competition.

Texas State Archives building
 Named after Lorenzo de Zavala, who at the Convention of 1836 was elected vice-president of the ad interim government of the Republic of Texas.

Congress and MLK
 The Bob Bullock Texas State History Museum www.storyoftexas.com - The Bob Bullock Texas State History Museum in downtown Austin, Texas, tells the “Story of Texas” with three floors of interactive exhibits, the special effects show, The Star of Destiny, in the Texas Spirit Theater, and Austin's only IMAX Theatre, featuring the signature large-format film, Texas: The Big Picture. A 35-foot-tall bronze Lone Star sculpture greets visitors in front of the Museum, and a colorful terrazzo floor in the Museum’s rotunda features a campfire scene with enduring themes from Texas’ past. The Museum also has a Cafe with indoor and outdoor seating and a Museum Store with something for the Texan in everyone.

MLK Blvd.
 The southern boundary to the University of Texas at Austin 40 acres campus. MLK Blvd. connects the UT community to the Central Austin Business District and is home to the Blanton Museum.

Dean Keeton Street
 Dean Keaton graduated first in his class at the University of Texas School of Law in 1931 and joined the University of Texas law faculty the following year at the age of 23. He earned a Doctor of Juridical Science from Harvard in 1936.

Guadalupe – ‘The Drag’
 The main shopping, dining and entertainment area for University of Texas offers a hodgepodge of locally owned and chain stops. The drag is the western boundary to UT and home to most of UT student off campus housing.
 At the corner of 26th Street and Guadalupe is the home of the Austin City Limits TV Show, which has hosted famous artists like; Willie Nelson, Stevie Ray Vaughan and many others.

The Governor’s Mansion
 The Governor's Mansion, the most historic house in Texas, sits on a beautifully landscaped city block in Austin near the Capitol building. Built in 1856, it is the oldest continuously occupied executive residence west of the Mississippi. The building has been designated a National Historic Landmark.

Fourth Street / Warehouse District
 The Warehouse district, just west of the central business district, is the upscale cousin to 6th street. A bit trendier and certainly pricier, it caters to a slightly older crowd than the other downtown entertainment areas. True to its name, the restaurants and clubs in this district have been renovated from former warehouses into trendy restaurants, top-notch concert halls, and distinctive bars. Live music is everywhere in the Warehouse District and great restaurants are easy to find. The Warehouse District is home to Famous Cyclist and local Austonian Lance Armstrong’s SIX Lounge and new bike shop: http://www.mellowjohnnys.com/#

Have you registered for the Nike+ Human Race 10K and are now looking for a place to rest your head for the big event? If so, the Courtyard Marriott in Austin is supporting the Nike+ Human Race 10K. The Courtyard Marriott has a block of rooms set aside for our participants and their cheering squad. You can choose a king size room or a queen size room. Listed below are a web address that links you to your desired room and a phone number. Please keep visiting our website, as we will be updating the list of participating hotels, frequently.

If you are looking for a king size room
If you are looking for a queen size room

Should you have questions or need further assistance, please call 1-800-321-2211 and mention you are with the Nike+ Human Race 10K.