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3 Bros Running Co YouTube Houston Marathon pacingNever say anything negativeFound a need for races in the golden triangle areaIf not who and whenFirst race Orange, Texas May 14thShannon’s Run 5K/10K Rock concert t-shirtIram Leon episode What make a great raceSupporting local businessUsing ORARC Signs, Trophies and Engraving “Helping Our Special Needs Clients Help Themselves” for overall awards Beaumont Enterprise article What to have and not have at a race
Bayou City Classic 10K and 5K Saturday March 5th10K and 5K distances45th running of the 10KNew - Finishers Medal for 10K and 5K Getting feedback from the runnersServed on the Houston Area Road Runners Association (HARRA), Bayou City Road Runners (BCRR) and Houston Striders boardsAfter partySaint Arnold beerCoffee cake, tacos, Dave's Killer bread bars, chips, cookies, crackers, all prepackaged Houston Dynamo kick boothBlues Brothers bandCentipede awardsCostume awardsRouteStarts at City Hall and safely uses Allen ParkwayRaising over $610,000 to the Houston Parks DepartmentAll volunteer organizationGiving back to the communityRoad Runners Club of America RRCA 10K State ChampionshipHigh quality tech shirt at packet pickupFirst weekend of March, no spring break conflictsVolunteers needed by post race area
Snowdrop Ultra 55 Hour Race and Relay Captained top relay team for miles and fundraisingCouch to Half Marathon in 4 weeksTo help lose weightRunning friends peer pressure Charity miles 300 miles in a month25 miles Cactus Rose relay team Bandara 50K first ultra Rocky 50 miler Snowdrop Ultra 100 miles solo Focused on fundraisingIncrease donation if he ran over 100Increase donation if he ran over 150Smarter to relay to increase donationsNot just a relay team, wanting to be the first place fundraising teamCommiting relay team members to raising $1000 per personSome exceed, some wonCreative fundraising ideasPick the party dress to run at New Year’s EveKaren started, then Charlie was included to run in the dressPR half marathon incentive to increase donationOvercoming issues and still making it happenCypress Running Club Cypress Wolf PackPushing his team to help the race pass the $100,000 markTeam member JohnSnowdrop Foundation missionInspiration “Dear Chelsey”Donates his solo buckles to his top donorMatching gifts from employers
Started 2009 as a walkerFounded Golden Triangle StruttersWanting an all-inclusive running club of all pacesAngie’s Half Marathon2013 started the Goku Runner YouTube channel 360 camera2020 Chevron Houston Marathon video clip (24:13 cameo appearance)Marathon food TikTok video (2.6 million views)  You don’t have to be the typical runner's body or speed to be a runnerAnyone can be a runnerNow an ultra runner Trail Racing Over Texas Unique swagCo founded a new running company3 Bros Running Company Youtube channel Bringing big city races to small townsFirst race in Orange, TexasWanting everyone to have funFull race experienceMusicSwagWarm upChip timingStart lineAnnouncingCheer stations 
Lisa Decker on Instagram 50K, 100K, 50 milers and 100 mile runsMaking time to trainCoaching around work schedulesTommy GulchHouston Area Trail Runners Trail Racing Over Texas Community makes the racesThe positive cult addiction of trail running with Rob Goyen podcast episodeSnowdrop Ultra 55 Hour Race and Relay FireballMindset around the back of the packYou don’t have to run the entire raceJust start and walkContinue to increaseFind a long cutoff time or longer distance with a long cutoffTake your time and have funJeremy Hanson Blaze Trails Christina Labay Torchy’s Tacos Secret Menu Saint Arnold Juicy IPA Triple Crown of 200s Courtney Dauwalter 
everysinglestreethouston on Instagram Running every street in HoustonHeatmap with StravaCityStrides 2800+ streets currently 21%13,216 streets in HoustonCowtown Ultra Chevron Houston MarathonTeam Catapult FFP Running Clubs CityCentre Running Club Freaks Run Club Houston Area Road Runners Association HARRA Running community and clubs are the real sponsorsBrooks Running Ghost Barbecue Inn Saint Arnold Brewing Company Goodson’s Cafe Thanks for the introduction Lillian 
Featured on ESPN, Runner’s World, Today Show, NBC nightly news, Wall Street Journal, Houston Chronicle...11 year brain cancer survivor10 year survival rate is 12%Training for his 2nd marathon, grand mal seizureDecker Challenge Half Marathon Austin Marathon qualified for BostonRunning with the stroller to spend time with his 4 year old daughterWinning The Gusher Marathon media coverage30 races with the stroller within 3 yearsESPN E:60 videoRunning all the stroller races again without the strollerFinal race La Porte Half Marathon Original blog post running La PorteHouston Chronicle article running La PorteIt’s all about healthFavorite race is always the next one
1050 days of  streaking and still goingRun or walk an intentional mile every dayFreezing pivot, 4 miles inside the houseInjury pivotCamp GladiatorDistance PR 50KGordon Street Tavern run club every MondayBring a medal, they’ll buy you a beerDopey ChallengeBeneezy Purple Monkey Fun RunTrail Racing Over TexasEasy to keep going then it is to start overGalveston Marathon virtual experienceDingle MarathonOn the Run Clear Lake
Amber Lowe, DPT, OCS, FAAOMPT1 - OvertrainingTime to recover and rest10% rule of total weekly mileagePerceived exertionDon’t discount the easy runs2 - Mobility and strengthHip strengthThe running man exercise on YouTube 3 - Sleep7-9 hoursRejuvenate and recoverPodcast recommendationsThe Strength Running Podcast JOSPT InsightsInstagram performativept  If-then statementsRunning with the Bulls 5K Bayou Bucket 5K/10K 
Saturday November 6thMcGregor ParkRegister today http://alex5k.comUse the code “RUNS” for a $5 discountTo honor his memory and to raise money for autism charities100% of the proceeds go toAutism SpeaksAvondale HouseThe Westview School$160,000 over the past 10 yearsAfter race partyBeans and riceBreakfast tacosSaint Arnold beerKids activitiesPower in Motion goal race with HARRACash awards5 year age group awards - artwork designed by studentsRRCA Texas State 5K Championship awardsWheelchair divisionFinisher medalDesigned by April Murphy Shirts with the logoWhere is the world is Alex’s 5K6 continentsRunning ClubsHARRA Bringing running to all communitiesBayou City Road Runners Bay Area Running Club 10 Houston Marathons 19 Total MarathonsWarsaw Marathon Medoc Marathon 
Instagram athletic.syl Ambassador of Athletic BrewingLow calorie, crafted to remove glutenLooking for healthier options while being socialRunning clubs and events with Athletic BrewingHouston Striders track and long runs FFP running clubs  West End Running ClubMemorial Trail Running ClubKung Fu Running ClubSecond time running the Boston Marathon2014 the year after the bombingAli on the Run podcast episode with Dave McGillivrayHouston Half MarathonChevron Houston MarathonAramco Houston Half MarathonPacingCloud 10 HeightsNike running appKevin Hart
Previous podcast episode: Nutrition tips with Lisa Ferrara Focused Fit Nutrition (episode 7) Focused Fit Nutrition website Facebook page Instagram Small upgrades in nutritionMake a better choiceNot seeking perfection, small things make changesCreating balanceRoom for some treatsChips upgraded to nutsHow to portion out in advanceMeasuring cup and baby food containersFood scaleSugar cravings go to dark chocolate 75-85%Low sugarFlavonolsSodas, including chemical sweeteners, upgraded to tea and coffeeHot or coldDifferent flavors7-10 teaspoons of sugar (soda) to 1 teaspoon of sugar is progressRunners often need sugar and electrolytesProtein choicesReplacing higher fat and processed to higher quality sourcesSalmonAlbacore tunaGrass fed grass finished steakVegan optionsTofuTempehSeitanQuinoaBeansSupplementation of powdersFermented foodsMinimally processedSwapping or blendingRice add some cauliflowerPasta add spiralized zucchiniPotatoes add sweet potatoesNot into veggies, try microgreens or sproutsNutrient dense
slowkenyanrunner on InstagramFood and lifestyle choices made the decision to start runningYou can run anywhere, convenienceTo accommodate around her daughter’s scheduleCouch to 5K appThanksgiving 5KOvercoming the mindset to startInspiring others to runCypress Running ClubKaty Area Running Club Powerful to run with othersSocial and training runsCypress Half Marathon Club members give you a health pushDisciplined with a routineBeing addicted to racingHelps the motivation to trainRunning recreationallyGoals are personalIt’s free to runCalifornia International Marathon Racing with spectatorsChevron Houston Marathon It gets harder before it gets easierLogical first then emotionalBrooks Running Eliud Kipchoge Meb Keflezighi Local Table Lupe Tortilla 
Beach Girl Triathlon Saturday September 18, 2021Moody GardensSuper sprint triSuper sprint relayAquathonDuathlonSwim in the shallow lazy riverBike on Moody and secure roadsRun on the Moody propertyFor ages 10 and aboveHandmade wood metalsName of all athletes on the back of the shirtAfter partyMimosas, fruit, cake, beer etcVolunteers receive a complimentary future racesUpcoming Bolivar Triathlon in October 
Bling for Bravery  Snowdrop Foundation Founded 20102012 Olympic Bronze Addition Snowdrop podcast episodes  #10 The Snowdrop Foundation takes on The Texas Independence Relay with Traci Duck#14 Running the Texas Independence Relay solo with raising money for the Snowdrop Foundation with Scott Tyner#22 15th Annual Chelsey’s 5K Run with Kids benefitting the Snowdrop Foundation with Susan LeiningHow to donate your medalsFleet Feet Houston locations  Texas Running Company  Run On  Good Times Running  Wild Pear Running  On the Run Ready to Run Austin  Snowdrop Ultra 55 Larry has raised over $300,000 for the Snowdrop FoundationVolunteer opportunitiesChevron Houston Marathon  Houston Astros badges and bases race  Ribbon boardsTeam GabiIn Flight running
Autism Speaks 8K, 5K and 1K presented by Novum EnergySaturday September 18Sugarland Town SquareRegister today Finisher medals puzzle piece themeLong sleeve tech shirt8K stands for 1 in 8 found on the spectrum5K and 1K distance optionsFamily friendly after partyRides for the kidsGames for the kidsFood and drinksCommunity connectionsSugarland fire department ladder truckKaty police department cruiserAffordable pricingFundraising availablePlaques for overall, masters and 10 year age groupsRaising funds for Autism SpeaksStays within the Texas local communityResearchRetreatsLocal support groupsFamily within the communityVolunteers needed 
Any distance or paceTraining, accountability, and communityBakfish Running ClubAddition Houston run club resourcesHouston Area Road Runners AssociationFFP Running ClubsPearwood Skate Center Toughest 10K GalvestonGalveston Island Running Co August 3rd, 5 year anniversary of the running clubFacebook event pageBrooks shoe demoRaffle prizesOn the Run Clear Lake Massage Heights Club incentivesShirt, singlet, mug, vinyl stickers, kooziesFree beer for showing off your race medalScoop craft creamery 
50th Anniversary of the Chevron Houston MarathonJanuary 14-15, 2022 Houston Marathon Health and Fitness Expo presented by Houston MethodistJanuary 15, 2022 We are Houston 5K presented by Chevron and Aramco January 16, 2022 Chevron Marathon and Aramco Houston Half Marathon Houston running communityA faster Aramco Half Marathon routeEconomic impact of over $51 million per yearRun for a Reason charity program $32 million since the inception65 official charitiesSocial positive impact of the running community7000 volunteers250,000 spectatorsLargest single day sporting event in HoustonGeorge R Brown convention center is the secret gem for the raceInside pre and post race activities½ mile from start, finish, run fest and hotelsUpdates via social mediaFacebook page Instagram page 50 Miles for 50 Years Training Challenge4th medal detailsBrooks RunningNew footwear and apparel sponsor Houston Marathon Committee 150 membersRegister today 
Captain Kids TriathlonSeptember 12, 2021Website Facebook page Hosted at Moody Gardens For all pacesAffordable pricingBeginners to the elite Captain’s WaveTaking feedback to improve the race every year Post race party for the family at the lazy riverWater park passes for the family Unique overall and age group awardsUnique Finisher medal NextGen Tri Club, League City https://nextgentriclub.com and other clubs in your local area Course safety - never make a kid have to make a choice, taking away the pressure for athletes100% finish rates in previous years Ages 6-10 Mini Mates11-14 Mates Swim - Lazy river, safe startBike - all closed courseRun - Moody Gardens and Palm Beach - all closed course  
Previous episode with Jeff - The Healthy Addiction of Running, episode #5Scheduling in workouts with other family obligationsCreative planningIf you want it bad enough, you can absolutely make it workPearland BicyclesIronman 70.3 LubbockJogging strollerBike trainer for safetyLogistics of out of town racesIronman 70.3 World ChampionshipSylvan Beach TriQualifying for the Boston Marathon at The Woodlands MarathonChevron Houston Marathon 50th AnniversaryBCS MarathonShadow Creek TriPrevious episode with Focus Fit Nutrition - Nutrition tips with Lisa Ferrara, episode #7Planning food optionsMake one healthier choice a dayMake it sustainable and realisticRocky Mountain Half MarathonSuccessful coaching storiesRoute 66 Marathon and the center of the universeTexas MarathonTrinity River half marathonMaking new friends from the running community
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