Listen Now

Wanting to do a 5K every month while pregnantWhile in nursing schoolNot just about runningIt’s not just a hobby it’s a movement Hosts 5K Mamas Fun Run to raise funds every Mother’s Day Turned into over 20 races, 10Ks, triathlons, half marathonsBenefits of working out during pregnancyQuarterly workshops for overall health Instagram handle 9monthsof5K  Run Live a Dive Half Marathon Aramco Half Marathon Princess Half Marathon Niagara Falls Half Marathon  Shout out to Snowdrop Ultra 55 race  Chevron Houston Marathon interview 

3 Bros Running Co YouTube  Houston Marathon pacingNever say anything negative Found a need for races in the golden triangle areaIf not who and when First race Orange, Texas May 14thShannon’s Run 5K/10K Rock concert t-shirt Iram 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 10K New - Finishers Medal for 10K and 5K Getting feedback from the runners Served on the Houston Area Road Runners Association (HARRA), Bayou City Road Runners (BCRR) and Houston Striders boards After partySaint Arnold beerCoffee cake, tacos, Dave's Killer bread bars, chips, cookies, crackers, all prepackaged  Houston Dynamo kick boothBlues Brothers band Centipede awardsCostume awards RouteStarts at City Hall and safely uses Allen Parkway Raising over $610,000 to the Houston Parks DepartmentAll volunteer organizationGiving back to the community Road Runners Club of America RRCA 10K State Championship High quality tech shirt at packet pickup First weekend of March, no spring break conflicts Volunteers needed by post race area

Snowdrop Ultra 55 Hour Race and Relay Captained top relay team for miles and fundraising Couch 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 150 Smarter 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 won Creative 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 happen Cypress Running Club Cypress Wolf Pack Pushing his team to help the race pass the $100,000 markTeam member John Snowdrop Foundation missionInspiration “Dear Chelsey”Donates his solo buckles to his top donorMatching gifts from employers

Started 2009 as a walker Founded Golden Triangle Strutters Wanting an all-inclusive running club of all paces Angie’s Half Marathon 2013 started the Goku Runner YouTube channel  360 camera 2020 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 runner Anyone can be a runner Now an ultra runner  Trail Racing Over Texas  Unique swag Co founded a new running company 3 Bros Running Company  Youtube channel  Bringing big city races to small towns First race in Orange, Texas Wanting everyone to have fun Full race experience Music Swag Warm up Chip timing Start line Announcing Cheer stations 

Lisa Decker on Instagram  50K, 100K, 50 milers and 100 mile runsMaking time to train Coaching around work schedulesTommy Gulch Houston Area Trail Runners  Trail Racing Over Texas  Community makes the races The positive cult addiction of trail running with Rob Goyen podcast episode Snowdrop Ultra 55 Hour Race and Relay  Fireball Mindset 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 fun Jeremy 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 Houston Cowtown 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 daughter Winning The Gusher Marathon media coverage30 races with the stroller within 3 yearsESPN E:60 video Running all the stroller races again without the strollerFinal race La Porte Half Marathon Original blog post running La PorteHouston Chronicle article running La Porte It’s all about healthFavorite race is always the next one

1050 days of  streaking and still going Run or walk an intentional mile every dayFreezing pivot, 4 miles inside the houseInjury pivotCamp Gladiator Distance PR 50K Gordon Street Tavern run club every MondayBring a medal, they’ll buy you a beer Dopey ChallengeBeneezy Purple Monkey Fun RunTrail Racing Over Texas Easy to keep going then it is to start over Galveston Marathon virtual experience Dingle Marathon On the Run Clear Lake

Amber Lowe, DPT, OCS, FAAOMPT 1 - OvertrainingTime to recover and rest10% rule of total weekly mileagePerceived exertionDon’t discount the easy runs 2 - Mobility and strengthHip strengthThe running man exercise on YouTube  3 - Sleep7-9 hoursRejuvenate and recover Podcast recommendationsThe Strength Running Podcast JOSPT Insights Instagram performativept   If-then statements Running 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 charities 100% of the proceeds go toAutism SpeaksAvondale HouseThe Westview School$160,000 over the past 10 years After race partyBeans and riceBreakfast tacosSaint Arnold beerKids activities Power in Motion goal race with HARRA Cash awards5 year age group awards - artwork designed by studentsRRCA Texas State 5K Championship awardsWheelchair divisionFinisher medal Designed by April Murphy Shirts with the logoWhere is the world is Alex’s 5K6 continents Running 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 gluten Looking for healthier options while being socialRunning clubs and events with Athletic Brewing Houston Striders track and long runs FFP running clubs  West End Running ClubMemorial Trail Running ClubKung Fu Running Club Second time running the Boston Marathon2014 the year after the bombing Ali on the Run podcast episode with Dave McGillivray Houston Half MarathonChevron Houston MarathonAramco Houston Half Marathon Pacing Cloud 10 Heights Nike 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 changes Creating balanceRoom for some treats Chips upgraded to nutsHow to portion out in advanceMeasuring cup and baby food containersFood scale Sugar cravings go to dark chocolate 75-85%Low sugarFlavonols Sodas, including chemical sweeteners, upgraded to tea and coffeeHot or coldDifferent flavors7-10 teaspoons of sugar (soda) to 1 teaspoon of sugar is progress Runners often need sugar and electrolytes Protein choicesReplacing higher fat and processed to higher quality sourcesSalmonAlbacore tunaGrass fed grass finished steak Vegan optionsTofuTempehSeitanQuinoaBeansSupplementation of powdersFermented foodsMinimally processed Swapping or blendingRice add some cauliflowerPasta add spiralized zucchiniPotatoes add sweet potatoes Not into veggies, try microgreens or sproutsNutrient dense

slowkenyanrunner on Instagram Food and lifestyle choices made the decision to start runningYou can run anywhere, convenience To accommodate around her daughter’s scheduleCouch to 5K appThanksgiving 5KOvercoming the mindset to startInspiring others to run Cypress Running Club Katy Area Running Club Powerful to run with othersSocial and training runs Cypress Half Marathon  Club members give you a health pushDisciplined with a routine Being addicted to racingHelps the motivation to train Running recreationallyGoals are personalIt’s free to run California International Marathon  Racing with spectatorsChevron Houston Marathon  It gets harder before it gets easierLogical first then emotional Brooks Running  Eliud Kipchoge  Meb Keflezighi Local Table Lupe Tortilla 

Beach Girl Triathlon Saturday September 18, 2021Moody Gardens Super sprint triSuper sprint relayAquathonDuathlon Swim in the shallow lazy riverBike on Moody and secure roadsRun on the Moody property For ages 10 and above Handmade wood metals Name of all athletes on the back of the shirt After partyMimosas, fruit, cake, beer etc Volunteers receive a complimentary future races Upcoming Bolivar Triathlon in October 

Bling for Bravery  Snowdrop Foundation Founded 2010 2012 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 Leining How to donate your medals Fleet 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 Energy Saturday September 18Sugarland Town SquareRegister today  Finisher medals puzzle piece themeLong sleeve tech shirt 8K stands for 1 in 8 found on the spectrum5K and 1K distance options Family friendly after partyRides for the kidsGames for the kidsFood and drinksCommunity connectionsSugarland fire department ladder truckKaty police department cruiser Affordable pricingFundraising availablePlaques for overall, masters and 10 year age groups Raising funds for Autism SpeaksStays within the Texas local communityResearchRetreatsLocal support groupsFamily within the community Volunteers needed 

Any distance or pace Training, accountability, and community Bakfish Running Club Addition Houston run club resourcesHouston Area Road Runners AssociationFFP Running Clubs Pearwood Skate Center Toughest 10K GalvestonGalveston Island Running Co  August 3rd, 5 year anniversary of the running clubFacebook event page Brooks shoe demo Raffle prizes On the Run Clear Lake  Massage Heights  Club incentivesShirt, singlet, mug, vinyl stickers, kooziesFree beer for showing off your race medal Scoop craft creamery 

50th Anniversary of the Chevron Houston Marathon January 14-15, 2022 Houston Marathon Health and Fitness Expo presented by Houston Methodist January 15, 2022 We are Houston 5K presented by Chevron and Aramco  January 16, 2022 Chevron Marathon and Aramco Houston Half Marathon  Houston running community A faster Aramco Half Marathon route Economic impact of over $51 million per year Run for a Reason charity program $32 million since the inception 65 official charities Social positive impact of the running community 7000 volunteers 250,000 spectators Largest single day sporting event in Houston George R Brown convention center is the secret gem for the race Inside pre and post race activities ½ mile from start, finish, run fest and hotels Updates via social media Facebook page  Instagram page  50 Miles for 50 Years Training Challenge 4th medal details Brooks Running New footwear and apparel sponsor  Houston Marathon Committee 150 members Register 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