Last week Ashley spoke breifly about pacing and why staying aerobic on our Saturday workouts is so critical.

Most important points to remember:

• Most of your workouts should be at a moderate pace. This is called your training pace and is typically 80% of your race pace.
• Training at too hard of a pace will NOT build your endurance... it is actually detrimental to your training.
  
• Your training pace should be aerobic. Aim for being able to carry on a conversation during your entire workout. Training partners are great for this!
• The time to push the pace is during your speed work sessions (these are TTh on our schedule).
• Your heart rate directly correlates to your perceived exertion - use your heart rate monitor if you have one and become familiar with your typical range.
• VO2 Max testing can provide you with training heart rate zones by measuring oxygen output -- this gives you a way to determine if you are staying in your aerobic zone or not.
  

This seminar was not recorded, but you can review the article from last week's newsletter for more details. Check the season archive for newsletter archives and new podcast every other week.

When we start out on our marathon & half marathon training adventure, workouts might just last 30-60 minutes and a very basic hydration and nutrition plan can get us through. When those minutes stretch out past the hour mark, however, it's very important to balance the replacement of fluid, carbohydrates and electrolytes in order to have a successful workout.

The plethora of sports drinks, energy gels, caplets, powders and other mysterious concoctions available on the market can make your head spin, and it can be quite confusing knowing how much and how often. If you're like me, you want numbers, and that gives us a good place to start. Take a look at the guidelines below and then start formulating a plan for your long workouts. By keeping good notes in your training long and experimenting with different timing and combinations, you'll know exactly what fuel is needed to get you to the finish line in good shape.

Hydration

You lose weight during your workout due to sweat, and that directly correlates to how much water you need to replace along the way. In fact, a great way to determine your basic fluid requirements is to weigh yourself immediately before and after a workout and see what's missing. 

It should be noted, however, that for workouts longer than 1 hour, water should not be the only fluid intake unless it is supplemented with electrolytes (sodium and potassium, primarily). Electrolytes can be added via caplets or energy gels, or water can be alternated with sports drinks containing electrolytes.

The following are basic guidelines for workout hydration:

·    Pre-hydrate with 16 oz of fluid 1-2 hours before the workout
·    Consume approximately 8 oz of fluid every 15-20 min during the workout
·    For workouts longer than one hour, take in about 80-300 mg of sodium per hour to offset electrolyte depletion
·    Post workout, replace fluid lost by drinking 16-24 oz of fluid per pound of body weight lost during the workout

Nutrition

The bulk of the energy used during a long, aerobic workout comes from burning fat and from stored carbohydrates in the form of muscle glycogen. Your body can store enough glycogen to fuel only about 2 hours of continuous exercise, though, so for longer workouts you need to supplement those stores. Don't forget, too, that the best way to start any long workout is with a full tank of gas, keeping a well balanced diet during the week will give you the best start.

Here are some general guidelines for workout nutrition:

·    If possible, consume about 200-300 calories (low glycemic index foods are best) in the hour or two before the workout
·    For workouts longer than 2 hours, begin carbohydrate replacement after about 60-90 minutes and continue every 30-45 min
·    The goal is to start carb replacement about 20 minutes before your body needs it
·    Take in approximately .5 g of carbs per pound of body weight every hour (When reading labels, 4 carbohydrate calories = 1 g carbohydrate)
·    Be sure to consume 8 oz water (not a sports drink) along with any food or energy gels
·    Post workout, consume about .75 g carbs per pound body weight within 2 hours, mixing in protein in a 4:1 ratio for optimal muscle repair and glycogen replacement

"In the long run, you only hit what you aim at."

- Henry Thoreau

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

ATP

Blue / Green

Greetings Blue / Green Group:

Despite the humidity, I thought the run last Saturday went well.  I heard a lot of positive comments about the Tower Road Route.  Remember to share the road with the residents of Hollywood Park / Hill Country Village.

Basic Sports Nutrition:  The best advice I can give you all is GIGO (garbage in-garbage out).  We all have our weaknesses with our diet-whether it's too many sweets, fried and / or fatty foods, not enough fruits and vegetables, too many refined carbohydrates, etc.  To avoid feeling deprived, rather than eliminating these "vices", my suggestion is to limit them-perhaps look at them as a treat or reward.

As we increase our mileage, carb-loading will become more and more important.  Carbs have gotten a bad rap with Dr. Atkins; however, most research supports a balanced diet that includes complex carbohydrates, and that is essential for endurance athletes.  By that, we're talking whole grains, fruits and vegetables.  These can often make you feel full, and when you get to carb-loading, you may consider "drinking your carbs".  I know you're thinking I mean beer, but I really mean beverages like juice and milk.

Also, now is the time to start figuring out what works for you for your breakfast the morning of your long run.  Some suggestions to try:  bagel with peanut butter, banana, oatmeal.  You want something that's going to give you sustained energy for the morning's workout, but won't cause unwelcome "pit stops".  What works for one person will not work for everyone, so if you're going to experiment, now is the time to do it.

Tuesday / Thursday Runs:  Some of you have asked if we're going to have these as a group.  Due to my travel schedule during the week, I can't commit to leading that; however, one of our Assistant Coaches, Kyle Flowers, leads the training runs from RGR on Tuesday & Thursday.  These start at 7:00 p.m.  They will follow our training plan, and all color groups are welcome to join in.

Also, I've had one inquiry regarding the schedule, and I figured others had the same questions.  "What does the schedule mean when it says 45 / e?"  This means 45 minutes of "easy" running.  This means running at a comfortable (aerobic) pace.  As we get into the speed work portion of our training, we'll go into that in further detail.

Happy Running!
Coach Rudy

Yellow

Hello Yellow Group,

I apologize for my absence! 

For the topic of sports nutrition, I don't think I can add more to what we have heard from Laurel Tierney and you will be getting more from her soon. 
As I think about the topic though, I am again on the road in a non-running sense.  If you have a profession like mine and/or are a busy parent running from soccer to gymnastics to piano etc. Then, I am there with you!  It's tough to eat right in our busy word. 

Some things to consider when out and about:  Many gas stations are selling fruits.  Try a banana instead of a chocolate bar when you fuel up (from a chocoholic that is easier said than done).  At the hotel breakfast bar look for oat meal or waffles instead of sugary cereals.  Most fast food restaurants offer "healthier" options on the menu and try not to "super/biggie size".  At restaurants, look for the grilled items and ask for the dressings, sauces, and cheeses on the side so that you can put them on yourself.  Try to watch the portion sizes or share when possible. 

Also, I would like to add that now is not the time to "diet".  I am a believer that saying you are "on a diet" has become such a negative thing that it sets people up to fail anyway. Learn to watch what you are eating and how you feel during a run after eating that type or item of food.  Once you find something that works stick with it for your long runs and on the day of the marathon.

Email me if you need anything.

Ron        

Red 

Hello Red Group,
 
The topic for this week is selecting the right pace.  This concept is one of the most important things you can do to help you reach your goal of completing a marathon and it is also one of the most difficult for people who are just beginning to run distances.  Too many of us, including me, have a race mentality where we attempt to run faster than we should because we want to "win".  But, this is counterproductive to the real goal which is to complete the marathon.  In reality, time does not matter, completion matters.  So, over the next couple of weeks, the coaches and I will be trying to make sure you stay within your aerobic zone by engaging you in conversation.  You should be able to talk and hold a conversation while you are running.  If you cannot do so, you are probably running too fast.  I actually have a mantra that I use from a friend of mine who ran with me for my first marathon.  I can still hear Glenn's voice saying "Slow down, you are not going to win anyway."  So, I use that whenever I catch myself not being able to talk while running.  Good Luck and  I will see you on Saturday.
 
John

Orange

Aqua

Hi Aqua Group!!

Great job on your 2 mile run.  A reminder to all, Saturday runs are to be slow and steady.  It's not a day to push it.  Leave those workouts for your Tuesday and Thursday runs.  All and all, everyone looked good.  Remember, to bring your water.

This weeks focus is on Nutrition.  When it comes to training for a full or half marathon, I think this is probably one of the most important topics to go over.  Training for an endurance event means paying attention to proper nutrition.  How you eat will determine your performance.  This is not a time to diet and cut down on your carbs.  This is the time to eat and learn to eat the proper carbs.

There are 6 categories of nutrition that as endurance runners, we need to pay specific attention to.  They are the following:  Carbohydrates, Proteins, Lipids, Vitamins, Minerals, and Water.

It is recommended by sports nutritionist that endurance athletes consume 55-60% Carbs, mainly from whole grains, fruits, and vegetables rather than simple, refined sugars.

20-25% Fat, by consuming Olive oil, vegetable oils, soybeans nuts, seeds, and fish.  Limit the saturated fats such as butter and heavy meats.
20-30% Protein that come from eggs, whey protein, meats, and fish.

With that said, everyone should be eating 6 small meals a day with an equal mix of Carbs, proteins and fats.  And you can't forget to hydrated.  Hydrating doesn't mean just drinking before your run, it means you need to start 2-3 days before your long runs.

I know many of you thought that this would be a great time to loose weight, but remember, when you are training for a half marathon, carbohydrates need to be a big part of your daily intake.  Carbs are the fuel for your muscles during endurance activities.  It is that rate-limiting factor; if you run out of CHO your intensity will decrease because the body is not able to provide fuel at a fast enough rate to sustain muscle activity.  This also explains why it is especially important to consume CHO after 60 minutes of exercise, so that you can maintain efficient blood glucose levels.

This is the best time to start experimenting with your food.  Fridays, eat a big pasta dinner.  Saturday when you get up, instead of running on an empty stomach, try a bowl of oatmeal with fresh blueberries, a scoop of protein powder, and a glass of H2O.  Whatever you decide to eat, you'll be amazed at how much energy you'll have during your longer runs.

There is so much to learn when it comes to nutrition, so this Saturday we will have Laurel speak on the subject and there will be items to sample as well.  This is also a great time to ask her questions on your specific nutritional needs.

Hope you all have a great week.  If you have any questions, please feel free to ask.

See you all on Saturday,
Coach Laurie, and Coach Ann Marie

Purple

I'd like to take a little time to mention some of the changes you have already made: you decided you'd like to walk/run a marathon and signed up to train for it, you have forgone the sleep-in on Saturday mornings to come and train with the group, you are finding the time in your busy schedules to do the midweek workouts, and you are consciously trying to drink more water everyday as well as when training. You may not be doing these things perfectly yet, but you are moving in the right direction. As we learn new things and strive to implement them, we build new habits. These may be little things at first, but the cumulative effect of adopting healthier habits will be transforming. I have another thing I'd encourage you to adopt; try and consume more organically-grown fresh fruits and vegetables. These foods are packed with nutrition, fiber, antioxidants etc. Vigorous exercise can have the negative effect of generating destructive free-radicals in our bodies. Antioxidants in fresh produce will neutralize these free-radicals before they do harm to structures within our cells. A great way to eat more fruit is to blend it with your favorite protein drink, this makes an easy and delicious breakfast.

"8x30-30" means "30 seconds fast, 30 seconds slow, eight times in a row."

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don't slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.

After a warm up for about 5 - 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

A slow run done at a conversational pace.

Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills

USA Fit San Antonio is pleased to welcome City of San Antonio employees into our half marathon training group! CoSA employess from many different departments -- from library to fire to city council -- are participating in this city-sponsored wellness program in conjuction with USA Fit. We are glad to have you with us!

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.