On Saturday we heard from registered and licensed dietician, Laurel Tierney. She spoke to us about the importance of hydration. This is KEY for everyone, especially us training through the South Texas Summer.

Here are the guidelines that Laurel gave us:

Proper Hydration

* Most important nutrition concern for athletes

    Heat Stroke - Heat Cramps - Decrease in perfomance

    Decrease in blood and oxygen

* Start each workout well hydrated

    8 oz/hr

    16 oz in the morning (sports drink)

* Drink on a schedule - Begin Early

    4 to 8 oz every 15 to 20 minutes mile / mile markers

    ~ 1 water bottle per hour

* Sweat Test => 1 lb lost weight = 2 cups of fluid

* Sports Drinks and Electrolytes

    1 hr Practice/Race    800 mg/quart

Acclimate!

Laurel's talk was recorded and will be posted in our next podcast edition. Check the season archive for a new podcast every other week.

We will be talking a lot about appropriate gear throughout the season (hydration, winter weather, etc) but this week we want to focus on two things: (1) footwear and (2) fabrics.

As most of you have probably heard by now, your running shoes are critical factors in your training. You don't have to spend a whole lot of money, but you do have to make sure you are in the right shoes for your biomechanics. Different feet need different types of support!

We'll talk about this in more detail this Saturday, but as a preview, check out these two links:

• Foot fitter
- describes a starting point for assessing your shoe needs
• Shoe wear calculator
- gives you some information on how long your shoes should last

The other important topic is fabrics... specifically in your workout clothes. The golden rule is this: no cotton!! Look for synthetic fabrics in your shirts, shorts, and especially socks and sports bras. Cotton holds water, which not only is heavy, but also promotes bactria growth (esp. in socks) and blistering & chafing.

The best fabric for workout apparel is something with good wicking properties, such as polyester. CoolMax, which you have probably heard of, is a trade name for polyester. Nylon is better than cotton, but not as good as polyester. Take a minute to review this fabric glossary for even more info!

The central component of our training program is our weekly Saturday morning workout together. Each week, all groups meet together and do our long run or walk. Here are some tips & reminders about the routes used for Saturday mornings:

* In general, all groups are on the same course each Saturday morning. However, since mileages vary based on your color group, not all groups are dong the same distances. There will be different turns or turn around points for different groups.

* Your training schedule includes the scheduled mileage for each Saturday's workout. You can find this each week on our website or you can print out the entire training schedule (using the password provided in your Quick Start Packet).

* On the weekly schedule posted from www.SanAntonioFit.com the Saturday mileage is linked to the designated course map. You can view the map online and print a copy to bring with you. We will have extra copies on Saturday morning but it's a good idea to bring it with you to be sure.

* On the map are both a visual street map and turn by turn directions. You will also find mile markers along the course and an indication of where water will be located.

* Note that the map is for the longest possible mileage on a given course. As mentioned above, not all groups do the same mileage each week, but we all use the same general route. For that reason, the map will indicate the maximum distance on that route as well as options for shorter distances. For an out and back course, there will be turn around points for each color group. For a loop course, there may be shorter loop options listed on the map, or some groups may need to do multiple loops. Be sure to check what your scheduled mileage is for the workout, and then refer to the map directions to see how to modify the course for your distance. If in doubt, you can ask your coach what the plan is for your group.

* In addition to the published map, the route is marked with flags at each turn (see the photo at the beginning of this article). These are small brightly colored flags that with arrows or other directions. Look for these on the left side of the road (because we always run or walk AGAINST traffic). You will find them at every turn or turn around point. The signs are intentionally unobtrusive to our neighbors, so they are not going to hit you over the head... you need to have a general idea of the course and know where to be looking!

Each weekly newsletter will include comments and information from each of our head coaches. 

ATP

Blue / Green
Greetings Blue / Green Group:
Shoes / Clothing / Gear:  Your running shoes are the most important piece of gear you will have as a runner.  It's best to have your foot type assessed by a running store, instead of just going to the big chain sporting goods store so that you are fit with the proper type of shoe (i.e., neutral, motion control, or stability).  Also, there should be between ½ and 1 full thumb's width between your toes and the end of your shoe to accommodate your feet swelling, particularly at the end of a long run.  You may also consider having more than one pair of shoes so you can rotate them, which allows the shoes to dry out between workouts.  Your running shoes should not be your "casual Friday shoes", your "going to HEB shoes", etc.  Save the miles for the road, and then use a retired pair of running shoes for those occasions.  Also, you should not put your shoes in the washing machine if they happen to get dirty.  Use a damp cloth to clean your shoes, if necessary.

The key for clothing-"cotton is rotten".  Use moisture wicking "technical" fabrics that will help keep you drier, and reduce chaffing.  This is especially key with your socks. As a reminder, please remember to wear your "toe tag".  Not only does this help us coaches identify you as being part of our group, but it could come in handy in the event of an emergency.  Also, we have two other rules:  Always carry some form of hydration, and no I-Pods / MP3 players.  Some of you aren't used to carrying your water, but with the heat and humidity, it is essential.  I know some of you can't comprehend running without your "tunes".  This isn't a form of punishment-it's a concern for your safety.  I don't want to play the role of "I-Pod police", and I don't want to embarrass anyone on Saturday morning by making them go back to the car to leave their I-Pod, so please work with me on this.

Happy Running!
Coach Rudy

Proper apparel...
 
Now that the summer weather is upon us, it's crucial that runners wear the proper clothing for many reasons.  The first reason is for comfort, second is breathable materials for hot weather, and third is sweat wickening materials to help aid your body in it's cooling process.  Normally runners can find clothing that matches all three areas in an "all-inclusive" fabric.  Additionally, this type of clothing is so  common-place now that runners can find it anywhere.  The only recommendation that I would make is that runners should try on several different brands to ensure they get the best possible clothing for their individual needs.  Unlike most fashion statements, when you run...it's better to feel good than look good.  Luckily, modern running apparel is quite fashionable...so you can have the best of both worlds...looking and feeling good!  Happy Running and I'll see you out there!

Jim Martin

Yellow
Editors note: My apologies for incorrectly listing the yellow coach as Ross Brady instead of Ross Brookshire! No, Ross did not get married, it was my cut and paste error :-)

It's been estimated that an average runner takes over 40,000 steps during a marathon.  That encompasses your feet pounding the pavement, your thighs rubbing together, and your arms swinging against your side.  There is several other areas that you might chafe.  I know I have them.  Having the right gear is crucial to success.

First and foremost, find the right shoes.  Personally, I like to get fitted by a professional who understands "pronation".  If you don't know what pronation is, then you definitely should see a professional at your local running store before investing in your shoes.  I know, you've already bought a pair...right?  Well, I usually have more than one pair. I like to rotate my shoes so that the one pair won't break down during the training period and be "flat" for the marathon.  In addition, if you start having knee pain or any other pains, you might have the wrong shoes.  Talk to someone as soon as possible!

Clothes are the next most important thing.  So, remember this...  Cotton is evil!  It cafes more, it holds more water, and it doesn't keep you as cool.  Training for a marathon during a Texas summer is hot.  Give yourself every opportunity to succeed.  Coolmax®-like items are a must.  This includes tops, shorts, and don't forget the socks!  Remember that your sweat is going to run down your legs to your feet.  You don't want socks that are going to hold a lot of water.  

Lastly, there are other things that can help.  On longer runs, Band-Aids® are my friend.  For guys, constant rubbing on the chest area can rub you raw to the point of bleeding.  Strategically placed Band-Aids® can eliminate this.  There is also a product called Body Glide®.  It is awesome for those places that rub too much.  It looks like a deodorant stick, so it's easy to apply to those areas that you know will rub during the long runs.
 
Ross

Hello from the back of the pack!  Y'all looked fast last weekend!

For runners, shoes, gear and apparel are technical pieces of equipment and NOT a fashion statement!  Have your shoes fitted for your gait and size by someone who  knows runners and what type of mileage you plan on doing.  Don't just buy the ones that match you favorite shirt!

For clothing the main thing to remember is cotton is not your friend! You will want something that will wick the moisture away from you body and dry fast.  Cotton will hold the moisture, get heavy and chafe.  You want to look for light weight "CoolMax" or "DryFit" type material for anything that goes against your skin.  This includes socks.

As far as "gear" the only thing that you REALLY need right now is a hydration system. A hand held water bottle is great while the distance is short, but when we start to get up there you may find it hard to carry the bottle and will want to look at the hydration belts available or even a camel back type system.

For chest protection, ladies the only thing I can recommend is talking with the ladies working at RGR.  They can help you in that arena much more than I can.

Guys, two things:  Band-Aid and Body Glide!!!!  A couple of band-aids on the chest and some body glide on the upper thighs with save you from some uncomfortable Saturday afternoons..

C-ya,
Ron

Red 

Greetings from the Red Group,

For those who signed up this last week, my name is John Smith and I am the head coach for the red group.  There are several other coaches as well: Linda Roach, Bruce Anderson, and Kathy Halloran.  They have a wealth of experience and knowledge to help you.  On Saturday we will be running 4 miles. Make sure to hydrate before the run and do not forget to bring water wth you.  The topic for Saturday is using the proper equipment.  

Starting in a couple of weeks, we will begin setting up weekday runs for those who can make it.  These are not mandatory by any means, but I know it helps me to have a group to run with.  If anyone has any ideas of runs or places to run, please let me know and we can see what can be done.

I look forward to running with each of you.  And, if you have any questions, please feel free to email me or ask me on Saturday.

John Smith

Orange

"It's not about how fast you run, it is THAT you run!"
 
The Orange Team is off to a great start!  I was so proud of the Orange group cheering in their teammates at the stop sign finish line and how they picked up the rules of road-running and team encouragement.  We still need to work on our cadences, however!  If I don't hear them getting louder, I just might have to add a mile or ten to our workout, so we can practice them!
 
Speaking of practice, each one of our Saturday runs is practice for the marathon!  We will have practiced for the marathon 26 times before our big day.
 
One of the things that we practice is our gear.  You never want to show up at the marathon with anything that is brand new and never tested!  Shoes are the most  important gear that a runner has.  Please listen carefully on Saturday when Ashley explains how to choose the right shoe for your foot.  The only other tip that I will add is to purchase running shoes in the evening, in order to get the roomiest fit.  And you may want to purchase two pairs of shoes and rotate them each time that you run.  This will allow the foam and other components of the shoe to "recover" in between uses.
 
Other gear that you need, but doesn't carry as much importance (weight?) as shoes are your clothing, socks, hat, watch, and sunglasses.
 
Proper running attire is made of synthetic, breathable material-not cotton!  Cotton will absorb 120% of it's weight in sweat.  Yuck!  Who wants to drag that around while you are running? Cotton also leads to chafing and blisters if your socks are made of cotton.
 
Wear a hat that is designed to be worn while running, in order to keep the sun off your face, keep sweat from running down, and keep your head cooler.  Also look for a hat that is dark on the underside of the brim.  This will cut down on glare from the asphalt.  If you want sunglasses, choose the lightest weight sunglasses that you can find.  And finally you need a timepiece to keep track of your pace.  You will want a watch that has a chronometer (stopwatch) that has a lap split button.   When you get  to each mile point, you press the lap split button which will tell you your pace for that mile and also keep time for your overall pace.  I mentioned to the group on Saturday that I did see a Garmin 305 which has a GPS and heartrate monitor included advertised at Costco.com for $180.  It is just like computers and other electronics that have dropped in price as newer models have come out.  The original price was closer to $400.
 
Keep up the great work, Orange Team!  Remember, Orange Zest is the Best!!
 
Kathy S from Tina and the Kathy's

Aqua
WELCOME!  We are so excited to have such a large group training for the Rock N Roll Half Marathon this year!

Our goal is to meet each and every one of you, help you train for this fun and fabulous event, and answer any questions you might have along the way.  We will be working with the entire group to place you in your pace group and help you achieve your running goals - whether it be completing your first half marathon or improving your PR.

Our topic of discussion last week was hydration.  All members must bring their own water bottle to every workout.   Once mileage is over 6 miles, we will provide refill water on the course, but you must have your own bottle to refill.  Although our mileage is minimal for the next few weeks, you will still need to have water before,  during and after your workout. 

This week's topic is shoes, apparel and gear.  I know, I know.  You didn't think you would need to worry about to wear to our group run, but you really do.  Most important are your shoes.  Feet should be assessed to help you determine the right type of shoe.  Depending on your foot strike and rotation (pronation), you may need a motion control shoe or stability shoe.  If you have high arches, you are more than likely biomechanically neutral.  You may need orthotic inserts (over the counter) or medically designed orthotics (ortho specialist).  If you have not met with a shoe specialist, you should do this as soon as possible.  RunGearRun offers this service  and you have a coupon in your goody bag for your purchase.  Finding the right type of shoe will alleviate future problems such as shin splints and knee problems.  You might think about buying a second pair about halfway through the life of your first pair and rotate them in a few months prior to the race.  Typical life of shoes is about 500 miles.

The next important topic is fabrics.  The best fabric for working out is something that wicks away water and sweat and allows you to stay dry when running.  Polyster or CoolMax lightweight fabrics are perfect and most brands have a "dry fit" label.  This is not only good for your shirts, but for your shorts, bras and socks also.  By all means, avoid cotton!  Cotton holds water which is heavy, promotes bacteria, and creates blistering and chafing (not good). 

Running gear to help with performance (time, pace and heart rate) is nice to have during your training.  GPS watches, heart rate monitors, reflective safety items and belts (for cell phones, gels, water) are all great items to consider.  The cost varies, so it is recommended you research these products and/or talk to your coaches or fellow runners before your investment. 

See you Saturday for a nice brisk run in Hollywood Park! 

Coach Ann Marie and Coach Laurie

Purple
Hello walkers,
It was great getting to meet you all on our first training walk last Saturday. I enjoyed getting to know some of you better and listening to your experiences. I would like to reiterate the importance of hydration, before, during and after training. The dangers of heat stroke are very real, so always make sure you take an adequate water supply with you while training. Drinking a plentiful supply of quality (preferably reverse osmosis) water every day is one of the best things you can do for your health (see this link for more information).
 
Many of us are not used to training in the summer heat, so be careful, take the time to let your body acclimatize to the heat. This may mean training early in the morning when it is still relatively cool. Walking on a treadmill in an air conditioned gym may be an attractive option, but will not get you used to the heat. If at all possible, train with a buddy, so you can watch out for each other.
 
See you all next Saturday
 
Purple Coach

by Christine Reyes
assistant coach of purple group

Make a friendly visit to wherever your casual shoes live when you're not wearing them. Do all of your flip-flops look as if you were constantly trying to squash a bug with the inside part of your heel? Are all your cushiest soles crinkly on the inner heel section? If you answered no, then there's no need to read on, because I'm only going to tell you how motion-control shoes saved my back, my hips, and my smile.

My gem of a boyfriend decided he would buy me good running shoes for my birthday 2 years ago. He thought I had a problem with how my feet landed when I walked. We went to RGR together, and Amber concurred with him after watching me take only a couple of steps-severe overpronation. Remedy = motion control shoes.

I settled on a pair of Brooks Ariel shoes on that occasion. They felt odd at first, my flat feet resisting their relentless coaxing and developing calluses where they pressed the hardest against my feet. But small miracles also occurred. The hip pain I often had after long walks stopped visiting me! My back soreness diminished daily and  eventually went away completely! My car got better gas mileage! Okay, that last thing didn't really happen, but I felt so good that I cared less about the mileage thing.

Of all the gear we utilize during our training, none is more important to me than shoes that support me properly. I really hadn't known that what my feet were doing was affecting so much more of my body than just my feet.

Since that first pair, I have tried two other brands. Some models are a little odd-looking, with really no gap between the heel and front parts of the sole, but they can be real saviors of your comfort if you need the kind of support they provide.

If you aren't sure you're wearing the right type of shoe or any other gear (someone please ask me about blister-prevention socks!), question those in the know. Think  about what you're asking your body to do during this training season, and then treat your body with its due respect.

When will the application be available?
The online application for the ING New York City Marathon 2008 is available now. [Application] Click here for a printable application. [PDF]

Runners interested in guaranteed entry should review our charity program.

Who can apply?
Anyone who will be 18 or older on Sunday, November 2, 2008, may apply for entry. The starting field will consist of entrants from more than 100 countries and all 50 states. Only one application per person, please. Any fees processed due to individuals submitting duplicate applications are non-refundable.

Please note: Handcycle applications will only be accepted from persons who have been active bona fide members of Achilles Track Club since January 31, 2007.

Lottery Applications
Lottery applications from individuals with a U.S. address will be accepted until 11:59 p.m. on June 1, 2008. Non-U.S. lottery applications will be accepted until 11:59 p.m. on May 1, 2008.

Because the number of applicants will exceed the number of spaces available, we will not be able to accept all applicants. NYRR will hold the random lottery drawing in mid-June 2008. 

Racing to the marathon...

Congratulations to USA Fit members who participated in the Police Officer's Memorial 5k this past weekend!



Here is the complete list of races in the series:

The Alamo Series is a collaboration of the San Antonio running community, providing a progression of high-quality races to prepare local athletes for the San Antonio Rock 'n' Roll Marathon in November. The series is comprised of nine races between April and October, each with varying distances, providing an ideal dovetail for individual and group training schedules. Participation is tracked for all races in the series, and athletes who complete seven or more are eligible for awards at the series conclusion.