Don't let the vampires and goblins scare you out of your fitness routine this Halloween. To be sure, we've concocted a witch's brew of ideas that'll keep the cobwebs off during these off-season months.

When the grand finale of triathlons concludes on Saturday, there are few triathlons to be had. You can, however, find many great running events and duathlons. Check out a local favorite that'll guarantee some dirty fun. Also in this issue, pro-triathlete and Austinite, Terra Castro gives some great advice on how to improve running performance during this off-season. And the product of the month will let you saddle up, no matter the temps outside.

Get ready for dirt, maybe even some mud, but always get ready for fun at the Dirty Duathlon. The Dirty Du is a challenging off road multi-sport event. Spend the weekend camping, running, and riding at beautiful Rocky Hill Ranch. The festivities start Saturday afternoon with a 5K Trail Run. The evening activities include a bike toss, a pogo stick competition on the super cool Fly Bar, and a campfire. Sunday morning is the original Dirty Du. Awards celebration and cookout to follow the event.

Schedule of Events
Saturday, December 2nd, 2006
5K Trail Run - 4 PM
Bike Toss - 6 PM
Fly Bar Competition - 7 PM
Sunday, December 3rd, 2006
The Dirty Duathlon (5K Trail Run / 12 mile Mtn. Bike / 5K Trail Run) - 9 AM

OFF SEASON TRAINING: The Run

The off season is now upon us. Time to take a few weeks to mentally and physically repair the engine. Kayaking on Town Lake, spending time with the family (who were neglected during a long triathlon season), and reading a book will allow you to recharge for the upcoming year.

Once you have had enough of family bond time and sitting around, it is time to be smart and begin base training. The goal is to NOT become a "National Champion" by January. It is hard in Texas, since we have beautiful winters, but some self control will bring you to the end of the Texas Tri Series 2007 injury free with no tri burnout. Begin your training by laying out a goal race schedule for 2007 so you know your "plan". It is easier to not get lost when you have a map to guide you. Make sure to note the key races (1-2 per season) and add in a few specific training blocks around those events. From here you can begin to lay the running foundation that will help you achieve your goals!

THE RUNNING FOUNDATION:
*These 3 building blocks will guide you to a faster run split in 2007:
1) Train to your weakness, race to your strength. Off season is the time to evaluate any nagging pains or issues that came up during the season. Getting back into the gym to build up your "functional" strength- not to build up a nice 6-pack. The goal is to strengthen issues like a weak hamstring or stabilize a weaker core. A great book is CORE PERFORMANCE- by Mark Verstegen which can help you plan out ways to gain flexibility and develop postural balance/strength - these things alone can give you an edge on your running ability. Develop a stretching routine and try also to set a recovery protocol for workouts (smoothie, stretching, ice, massage) Commit to caring for your body so you can race faster!

It?s Hawaii time again! And with a contingent of Austinites as strong as there has been in recent past, this year should prove as exciting as ever.

On the pro men?s side, former Austinite Michael Lovato comes in with an Ironman Arizona victory and a strong season of building. Mixing it up with Lovato, however, are Aussies Chris McCormack, Luke Bell, and Cam Brown, as well as Germany?s Norman Stadler & Faris Al-Sultan both of whom have Ironman World Crowns from 2004 and 2005 respectively.

For the pro women, Austin resident Desiree Ficker, coming off her best season to date (with a slew of 2nd places at the half Ironman distance this year at California, Baja, Eagleman, and Buffalo Springs) has an excellent chance of finishing on the podium. A Kona training camp in August and a solid month of prep in Boulder last month, has Ficker looking promising. Other contenders include: 6x champ Natascha Badmann; last year?s runner up Michellie Jones; Kate Major ? who had a strong season as well; and the dark horse, Karen Smyers.

Local standouts include Stephan Schwarze, Lon Breitenbach, Todd Gerlach and Jason McMillan. Also look for young jock, Tommy Rushing. Will his virgin attempt be enough to out duel these Kona veterans? We?ll just have to wait and see. Be sure to catch all the action Saturday, Oct. 21 on Ironman Live.