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| Local Sponsors
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Annette Zaharoff, MD - Sports medicine & physical therapy
Nutrition for the Heart & Sole - Laurel Tierney, RD, LD
Papouli's Greek Grill - FUEL for the champion athlete
Peak Fitness - VO2 Max testing and sport specific coaching
Integrative Therapies - Sports massage and active release techniques
Texas Med Clinic - Walk in sports medicine clinic
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YMCA of Greater San Antonio - Fitness centers for the whole family
Run Gear Run - Your running + multisport store
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Issue: Week 6
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June 25, 2008
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Greetings!
Well the heat is here to stay, and we will be changing our start time effective next week. Read on for details...
- Ashley, Amber & your USA Fit SA coaching team
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Week in Review
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 Things you don't want to forget...
Last week we heard from registered and licensed dietician Laurel Tierney about workout nutrition. Here are some key points:
As the mileage increases, you need to start moving to
muscle fueling instead of just taking in fluids for
hydration. The focus is on building up and maintaining
your glycogen stores.
- Pre-exercise: body weight * .5g carb per hour
before exercise (150 lb person, 2 hrs before => need
take in 150 g carb); Remember to practice the morning
routine you will have during the race (what time you
get up, what you eat, etc) -- it's not too early to
start the routine!
- During exercise: you need to take in muscle fuel
(ie carbs) every 15 minutes starting at about 1 hour
into the workout; 20-60 g carb per hour (smaller
person is closer to 20, etc); If using a gel, consume 8
oz of fluid with gel; practice using what you will use
during the race.
- Recovery is the most important part of the
endurance athlete's diet. You need to get
carbs + protein (ex. a recovery drink) into your body
within 15 minutes (max 30 min) of
completing your workout! Your recovery nutrition
should last as long as your workout. Consume 20-50 g
carb/hr (varies with body size) throughout your
recovery period. If you recover correctly you will be
able to go out and exercise the next day -- otherwise
you will go out with a "half tank" and you are setting
yourself up for a non-optimal workout.
If you need to get more individualized information
about your nutrition, here is Laurel's contact info:
Laurel Tierney R.D., L.D.
Nutrition for the Heart and Sole
ltierney@satx.rr.com
210. 479.3305
Mb. 887.3305
Check the season archive for newsletter archives and new podcast every other week.
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Weekly Focus
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 Running & Walking Form
This Saturday we will hear from physical
therapist Julie
Barnett who will be talking on running & walking form.
This is probably one of the topics that we hear the
most questions about, so it should be an interesting
talk!
To get you thinking about your form, here are some
general guidelines for proper form:
- Your stance line (shoulder, hip, ankle joints)
should all be in alignment and nearly vertical.
- The majority of your movement should be forward;
eliminate side-to-side (lateral) and up-and-down
(vertical) movement.
- Neck
- Head neutral, not up or down
- Face muscles relaxed
- Shoulders
- Relaxed & loose
- Not forced or hunched forward
- Arms
- Elbows in, arms in front of body
- Hands relaxed and loosely cupped
- Hips
- Hips forward, as if being pulled by a rope
- Feet
- Try to plant foot under your body
- Short strides, don't reach with your feet
"In the long run, you only hit what you aim at." - Henry Thoreau
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| Safety Reminders
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 Stay safe out there...
During a recent Thursday evening workout, one of our runners was involved in an accident with a vehicle. She happened to escape with only scrapes and bruises, but it could have been much worse. We've said this before; however, this incident requires us to repeat some safety tips:
· Always run in the opposite direction of traffic. If there is a sidewalk, utilize it. If there is only a sidewalk on one side of the road, use it, even if you would now be running with traffic, instead of against it.
· Always check for vehicles at every intersection. Even if there is a traffic light, you need to check for traffic before entering into the intersection. Make eye contact with the driver of any approaching vehicle.
· Never assume that vehicles are looking for you / at you. Particularly on one way streets, drivers are only looking for traffic from one direction.
· When running when it is dark, use reflectors, lights, reflective clothing, etc. Again, assume that vehicles cannot see you.
· Wear your toe tag, and have your emergency contact information, drug / food allergies, etc. listed on your toe tag. If you have several pair of shoes, get several toe tags so you don't have to remember to switch your toe tag.
· If you're running alone, carrying mace / pepper spray, and a cell phone are wise ideas.
· We strongly discourage the use of headsets during your walk or run, particularly if you are on the street. Being "tuned in" to your music can keep you "tuned out" of what is going on around you.
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| Time Change Next Week
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 Workouts move to 6:00 am in July
Summer is officially here are so are the three digit high temperatures! To keep us out of the heat as much as possible, we are moving our Saturday start time back to 6:00 am effective next week, July 5th. This start time is updated on the website for next week.
Please help us spread the word so that we don't leave anyone behind! Stay tuned to the newsletter for any future time adjustments.
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| Coaches' Corner
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 Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches.
ATP This week's topic is Running Form. When you have proper running form you use your energy efficiently. Conversely, if you have bad running form you will wear out more quickly.
In the ATP group we have runners that want to run in the Boston Marathon. To do this they have to qualify with a certain completion time for their sex and age. The younger you are the faster time you need to qualify. A lot of the ATP folks can run all day, but they may have trouble keeping the pace needed during the whole race to get the qualifying time needed. The San Antonio Rock 'n' Roll Marathon is a Boston Qualifying Race. So between now and the race they need to improve their pace so that they can qualify. To do this they want to improve their form and running efficiency.
I tell the ATP Group that you are only as good as your weakest muscle. If your abs are weak, then toward of the end of the race you may run bent over which is bad running form. It is hard to run bent over and in an extremely inefficient use of energy. So the ATP group works every day on their abs. At least they should be... I think there is a couple of people I need to call in the morning to remind them to do their ab work. The weakest muscle theory goes for every muscle, whether it is your shoulders that get tight, your back gets sore, your calves knot up or you thighs burn. The ATP group does push-ups, lower back extensions, single leg calf raises, squats and lunges to strengthen all our muscle so that at the end of the race we can keep proper running form. No Weak Muscles is our ATP goal which hopefully will aid the Group in reaching their Boston Goal.
Maybe you have a goal of completing your first marathon or improving your time. I encourage everyone to add at least some ab exercises to their daily routine. It will really help with your running form. Make arrangement to have someone call you every morning to remind you to exercise. And if that does not work, I have flying monkeys and I'm not afraid to use them!
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Form Tips: There are several things to review when talking about running form:
· Posture: Your posture should be erect. If someone were looking at you from the side, they should see your head, neck, and spine lined up vertically. The chest should be open, and you'll bend your elbows ~90 degrees, and swing your elbows in a straight line. Often, when runners tire, they collapse their core, and they slouch when they are running. Even when I'm getting tired, the thing I try to focus on is maintaining my form. This is another reason that core exercises are beneficial to running success.
· Foot Strike: There are basically three types of foot strike that runners have:
o Heel Strike
o Mid-Foot Strike
o Running on the Balls of Your Feet
Running on the balls of your feet is something you'd only be likely to do if you were a wide receiver playing football, or a sprinter. This form would put too much stress on your calves, and you would not be letting your larger leg muscles (quad, hamstring, and glutes) do the bulk of the work.
The heel strike is not uncommon; however, there are several reasons not to do this. First, it means that you're "running with brakes on"-the effort you spend to propel yourself forward is then halted when you strike with your heel first. The second thing is that this foot strike can contribute to injury. Whatever impact is not absorbed by your shoe now must be absorbed by your body (ankle, knee, hip, lower back).
The mid-foot strike is the preferable foot strike. This is
where your foot lands pretty much in the center of your arch. A good way to envision this is to stand on one leg. This minimizes the impact of running.
· Cadence: This is the number of foot strikes you have in one minute. I measure this on one foot, and strive for 90 foot strikes per minute (+/- 5 foot strikes is okay). If your cadence is too slow, you may be overstriding, and should look at taking shorter strides more frequently. If your cadence is too fast (few runners have this problem), you should look at opening up your stride and slowing down your cadence.
· Breathing: This depends on the level of effort you're at. Usually, I look at X number of inhalations per stride, and Y number of exhalations per stride. If I'm running easy, perhaps I'm inhaling for 4 strides, and exhaling for 4 strides. As my effort increases, this may change to 3 in / 3 out, or perhaps 2 in / 3 out. It's okay to have your in's & out's off by perhaps 1, maybe 2 strides. I tell runners to focus on the exhale, and the inhale will come naturally.
Happy Running!
Coach Rudy
Yellow
"We are different, in essence, from other men. If you want to win something,
run 100 meters. If you want to experience something, run a
marathon."
- Emil Zatopek
Red Hello Red Group,
I was very impressed with everyone on the run on Saturday. It was very hot and we bumped the mileage up, but everyone finished. One of the things I saw that I was most impressed with was that everyone seemed to find a pace that they were comfortable with maintaining.
One of the hardest things for people to do is to realize that they need to walk during the runs. There is nothing wrong with walking especially with the increased distance and the heat. I applaud everyone who made that decision based on where they were at the time. I also saw everyone walk for a while and then begin running again. This is incredibly difficult to do especially when we run Blanco because the last half of the course is uphill virtually the entire way. Many people merely give up and think they are a failure for walking, nothing could be further from the truth. Walking can be a very important part of your completing a marathon. I have run 4 so far and I have yet to have one where I did not walk. It is necessary to refuel and refresh your system.
Other things, I saw everyone with water and using it, that is a good thing. Getting used to using water and nutrition is key to having an enjoyable and successful marathon. If you are not currently using nutrition of any kind during the run, we are now doing long enough distances that it will improve your performance and your recovery. It is important that you start trying things now so that you are comfortable when we get into longer distances.
I have also been instructed that I need to start making sure that everyone has their shoe tag on with the emergency information. Last week someone was hit by a car and it helped immensely and last year we had a person fall and again the information helped.
So, keep up the good work and pat yourself on the back for completing 8 miles. That was a big jump from our previous mileage. This next week is a little easier so come out on Saturday ready to control your pace and keep yourself under control. You will be amazed at the progress you have made.
John
Orange Where there any hills on Blanco Road? The Orange TEAM didn't even notice them. They are so used to charging up a real hill at TMI that any other hills are mere bumps in the topography. We have only ONE more hill workout at TMI before we move to other fun. Meet us at the parking lot at 6:30 on Tues for your last chance to see the view. We will be running in the neighborhood near the school, not on campus. You will need to get there on time in order to stay with the group. Bring plenty of water!!!
Speaking of staying with the group, the Orange TEAM is doing a good job of following the rules of the road and being safe and courteous runners. Because I have mother hen tendencies, I will be enforcing ALL of our previously stated rules. My goal is to see each and every one of you cross the finish line at the San Antonio Marathon. Help me meet my goal by staying safe and healthy!
One of the ways that we can run smoothly and injury free is to pay attention to our running form. Here is an excerpt from "The Complete Idiot's Guide to Running" by Bill Rogers and Scott Douglas:
The best running form for you is the one that you feel most comfortable with. As you become fitter, your running form is going to become more natural to you, and you'll think about it less. Remember when you started driving a car? You were so concerned with how you were holding the wheel, the position of your feet, and so forth that you could barely pay attention to the road. Now, driving is second nature to you. Same thing for long-time runners. They just get out there and run and don't really think about how they're doing it all that much.
That's not to say you should ignore your running form. Some basic points can help make running feel smoother and make you less susceptible to injury. Here are the most important ones:
*Upright posture, with head, shoulders, torso, and pelvis aligned and your head held up and looking ahead, not down.
*Arms carried low, with your shoulders relaxed.
*Hands relaxed, cupped loosely, and passing your body at about waist level.
*Arms moving in sync with your legs, driving forward, rather than side to side.
*Feet landing gently under your center of gravity.
Now from Kathy again:
Don't forget the time change to our Sat morning starts! The Orange Team will practice getting used to the change by heading out at 6:30. Be there by 6 for warm ups and announcements. Look for us at the Valero. If you miss it you can head out with the Red group.
Orange Zest is the Best! Run on Orange Team!
Kathy S.
Aqua
Hey Aqua Group!!
Wow what a run last Saturday. We did 3 miles with hills on the 2nd half. I know it wasn't easy, but you all did it and you should be proud of yourselves. As we start to increase our distance, it becomes a little harder to maintain our form, so this weeks focus is on our running form. How you hold your body is very important and that means from head to toe. Our form starts with our heads, and ends with our feet.
How you hold your head is key to your overall posture, which will determine how efficiently you run Let your gaze guide you. Look ahead naturally, not down at your feet. This will straighten your neck and back and bring them into alignment. Don't let your chin jut out.
Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. Your shoulders should be low and loose, not high and tight. As you get tired on a run, don't let them creep up towards your ears. If they do, two things I like to do is take a deep breath through my nose, and release though my mouth, and naturally your shoulders will relax. Or I just try to shake them out to release the tension. Your shoulders should also remain level and should not dip form side to side with each step.
Even though running is primarily a lower body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands loose. Try not to clench your fists, and allow your fingers to lightly touch your palms. Imagine yourself trying to carry potato chip in each hand without crushing it. Your arms should swing forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90 degree angle. When you feel your fists clenching, or your forearms tensing, drop your arms to your sides and shake them out to release the tension.
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. If you start to slough during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.
Hour hips are your center of gravity, so they are key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your elvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your body out of alignment.
When it comes to legs/stride, sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover and a short stride. Together, these will facilitate fluid forward movement instead of diverting and wasting energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.
To run well, you need to push off the ground with maximum force. With each step, your food should hit the ground lightly-landing between your heel and midfoot - then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push off. As you roll onto your toes, try to spring off the ground. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.
I know this is a lot of information, but if you have any questions, please let us know. Have a great week and keep up the good work.
Coach, Laurie, and Coach Ann Marie
A few reminders, please make sure you have your water during the runs. Also, please do not bring friend or family members out during our Saturday runs. Registration for our training has closed and due to liability issues, we can not allow anyone who is not registered to run with our groups.
Purple
Some of you have been complaining about shin pain when you're training. This is a very common complaint, especially for those unused to walking longer distances, and for those who are trying to increase their walking speed. It is not unusual for the pain to disappear after the shin muscles have warmed up. Some things that might help are: stretching before, during and after training; doing exercises to strengthen weak shin muscles; and checking your shoes to make sure that they are the right kind for walking (shoes that are inflexible can cause shin discomfort).
To stretch out the shin muscles you can stand on one leg, bring the heel of your bent leg toward your buttocks. Reach behind and grab hold of your toes and pull toward your buttocks. Another stretch is simply to kneel on thick carpet and sit back on your heels.
For more information on dealing with shin pain follow the link below:
http://www.thewalkingsite.com/shins.html
On another topic, coach Christine wanted to remind everyone of the discussion board that is available for us to use. Each color group has its own discussion board. You will need to register before you can post a message to the board. The link for the discussion board is http://www.sanantoniofit.com/forum.
Here are the instructions to sign up (thanks to Christine):
The URL to the discussion forum is below, but to reply to a post, each person will need to activate an account.
To activate an account, they can try to reply to a post or make a new post, and then they will be asked to sign up for an account. The post or reply cannot be made until they do.
Once they sign up for an account (they'll have to give e-mail address and set a username and password), they'll receive an e-mail that restates their username and password and says
Your account is currently inactive, the administrator of the board will need to activate it before you can log in. You will receive another e-mail when this has occurred.
Please do not forget your password as it has been encrypted in our database and we cannot retrieve it for you. However, should you forget your password you can request a new one which will be activated in the same way as this account.
Thank you for registering.
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Thanks, San Antonio Fit Coaches
Then they'll need to wait for another e-mail that says
Hello,
Your account on "www.sanantoniofit.com" has now been activated, you may login using the username and password you received in a previous e-mail.
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Thanks, San Antonio Fit Coaches
After that, they can get in and make new posts or reply to existing posts. It would be great if our purple group shared info here, and they can set any post they make to alert them when somebody replies. That's kind of cool.
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Hello all Purple walkers,
Can you believe we are already in Week 6? You have already made it this far so keep up the great work. The key to this training program lies within staying motivated, training smart & safe, and maintaining proper nutrition. You can successfully train and meet all of your fitness goals. Believe in yourself. As we start to increase the distance and difficulty of each walk here are some things to remember.
Walkers do get injured. Make sure you have a consistent and good stretching routine. If you need some different stretches ask your coaches. Proper stretching is as important as the walking. Here's a great link to some stretches you can try for walkers.
http://walking.about.com/cs/stretching/a/howstretch.htm
Take care of injuries right away. If you're mildly hurt, then ice the injury and either take a few days off from training or modify distance, intensity and difficulty of your training to allow the injury to heal.
It is better to lose a day or two of training than it is to push through pain and risk further injury. Please however, let you coaches know if there are medical conditions that we need to be aware of.
Walking a marathon is different than running one. While your running buddies can be supportive and a wonderful source of inspiration, remember that there are key differences between walking and running a marathon. For one thing, walkers typically spend more time on training and aren't necessarily putting out the same amount of energy. Please see some great thoughts shared by Christine on the Purple discussion board on the www.sanantoniofit.com
Keep up your form. Walking the right way can give you better health, fitness, and attitude. It can help you walk faster and more smoothly.
Here are a few key things to remember.
* Posture-The foundation of a good basic stride is posture. The spine should be elongated by standing straight -- not in a rigid position, merely straight, tall, and relaxed. The head should be level, eyes looking forward, and the chin parallel to the ground.
* Arm Swing- A walker's shoulders should be relaxed, not drawn up towards the ears. Arms should swing naturally with each step, and should be bent at the elbow at a 90 degree angle. This is important. Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands. Bending them will not only eliminate this problem, it will help you gain upper body strength and tone your deltoids, biceps and triceps.
*Legs and Feet- All of the power of your walk comes from pushing with the back leg and foot. If you are trying to walk fast, concentrate on taking shorter, quicker steps. Roll Through, Push Off: Then think of really rolling through your step with your back foot and leg, getting a good push off
Lastly, we wanted to offer a few options for your weekday training. Training is available on Tuesdays and Thursdays with Madeline Lutz (madeleine.lutz@bgllp.com) and the regularly scheduled Run Gear Run group. You also have assistant Purple Group coaches willing to meet in different areas of town to train with you. Please contact them directly to confirm training and meeting times.
Janel Bacote (raove2@yahoo.com) in the Seaworld area.
Nancy Heneghan (nancyheneghan@gmail.com) Central Area
Laura Henley (desertrat25@hotmail.com) 1604 Judson area
Most of all have fun. Walking a marathon can be a fantastic experience.
Walk on Walk Strong
Be sure to click on the link below to see the names, faces & email addresses of your group coaches! We have added several new assistant coaches to the roster, so take a look!
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| Ask the Expert
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 Q: I need to do some of my midweek workouts inside. Which is a better workout cardiovascularly, a treadmill or ellipitcal machine?
A: The two most popular machines for cardiovascular club workouts are the treadmill and the elliptical machines. But which is the better? Answer: There's no difference. One recent study pitted the two against each keeping elevation, resistance, and cadence equal. Each participant went to their maximal effort within 8 to 15 minutes and increased intensity every minute. The test was terminated when any of the 14 study subjects could no longer maintain the increasing effort. Measuring peak heart rate, peak VO2 (oxygen intake) and rating of perceived exertion, researchers found it a draw. There were no significant differences between the two machines. In summary, for the same VO2 and heart rate, study participants felt the same effort whether on an elliptical or treadmill.
Do you have a question for the experts? Whether it's related to nutrition, injuries, general health, exercise physiology, running or walking technique, cross-training or even skin care in the Texas sun, send it to us! We'll get an expert to answer your question and post the answer here. Anyone who submits a question that is published will receive a free gift from one of our sponsors.
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| USA Fit Membership Required!
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 Please do not bring guests on Saturdays
This is a reminder to everyone that USA Fit San Antonio is a members-only training program. The registration period has officially closed, so everyone running or walking with us on Saturdays must be a paid member for the 2008 season.
We've had some problems getting enough shoe tags for the large group this year, but at this point all groups except Aqua should have them. If you do not have one, please see your coach. Coaches will question anyone they see on Saturday without a USA Fit shoe tag.
Also, please remember that we do not allow guests to join the Saturday workouts. Our insurance policy requires that we limit our runs & walks to members only. Thank you for understanding and helping us to keep a safe environment for everyone!
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| Member of the Week
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 Sharing the USA Fit spirit
We awarded an entire group of Papouli's Members of the Week this past Saturday due to the unusual events of the week. They were each awarded a limited edition USA Fit stainless steel travel tumbler.
Renee Shaw - Yellow group
"Led the Tuesday group run (5/20/08) when the coach did not show up, and took charge of the situation when one of the runners suffered an allergic food reaction and required medical attention."
and
Thursday night run group (6/19/08)
"Were present when one of the runners in the Thursday
group run was involved in an accident with a vehicle. Everyone contributed by assisting with immobilizing the victim, calling 911, contacting the emergency contact, and controlling traffic. Most importantly, everyone remained calm throughout the ordeal."
Karen also wanted to include this note to the group who helped her last Thursday:
Dear Runners,
Thank you, thank you, thank you!!! For all you've done for me, I am so grateful. Thank you just doesn't seem adequate for what all you've done for me. Thank you for calling 911 so quickly, calling my husband, taking care of me on the road and mostly for praying for me. My wounds are healing so quickly there's no physical explanation. I am feeling well. I got a full night of rest last night and I'm able to move around the house. I'm still on crutches and we'll go see my doctor tomorrow about my foot. I praise God that I came out of the accident like I did. I have no broken bones, no concussion, and no internal injuries. Basically, I walked away from the accident.
The flowers you sent are absolutely gorgeous! I was deeply touched that so many people I don't even know would send me flowers. I can't tell you what that did for me on Saturday. Thank you again.
Thank you, Rudy for coming to the hospital and retrieving my purse.
Thank you, David for holding my hand and telling me I was doing great, and reassuring me I would be okay.
Thank you, Renee for praying over me right away.
Thank you to the runner right behind me who yelled for the others to stop and yelled for someone to call 911. I know that must have been tragic for you to watch it all happen.
Thank you to the two people who got down on the road so you could prop my feet up on your legs.
Thank you to the runner who called my husband. He doesn't remember you telling him that I was okay. All he remembers is "wife hit by car, ambulance coming."
I'm sure I'm forgetting or don't even know about some of the things that some of you did for me. Thank you for everything.
The Accident:
As I neared the intersection I glanced left, then looked forward again. In my glance, I noticed a Toyota Sequoia approaching very quickly and I noticed that she did not have a stop sign. I realized then that I needed to stop and I glanced left again to determine where she was. By that time she was on me and I was hit. Her tire grazed my leg and when I threw my hands over my face, my left forearm hit her side mirror. That knocked me down the road where I landed on my shoulder, face, hands and knee.
When I got to the emergency room our good friend Dan Smith was our doctor. Gretchen was the RN and Sean was the scrub tech. We go to church with all 3 of them. Coincidence? I don't think so. Thank you, God for sending my healing crew.
I'm looking forward to getting out and running again as soon as I get the go ahead from my doctor. See you Saturday.
Karen Cate
What a tremendous group of training partners we have here with USA Fit San Antonio. Don't forget to fill out nomination forms if you see someone displaying the USA Fit Spirit this Saturday!
USA Fit San Antonio's Member of the Week is graciously sponsored by Papouli's Greek Grill. Thanks, Papouli's, for helping us recognize the USA Fit spirit in action!
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| Midweek Workouts
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 Tue & Thu 7:00 pm
** Note the time change due to the summer heat. Groups will still start gathering at 6:30 pm but will not head out until 7:00 pm **
Are you looking for some group-time during your week to keep your training going? Do we have the group for you!
Run Gear Run offers free mid-week workouts on Tuesday and Thursday nights at 7:00 pm. Tuesdays are led by Kyle Flowers and are usually either hills or track work, and Thursdays are led by Andy Rangel and are tempo runs in Hollywood Park. These workouts line up with our schedules for USA Fit and are a great way to work on your speed and stamina.
These workouts are free and open to anyone. All paces are welcome and no registration is required. Just pack your shoes and join us! |
| Alamo Series
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 Racing to the marathon...
Did you know the San Antonio running community has organized a series of races leading up to the marathon in November?
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.
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| Voelcker Park
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Community Meeting - June 25th TONIGHT!
Did you know that San Antonio is about to develop a new 300+ acre park on the north side of town? A park that will include running & walking trails in addition to other passive and active recreation components?
The city has embarked in an extensive public-input process to create a world-class urban park that meets the needs of our residents. If you have needs, you need to be a part of the process! The city has to hear from runners and walkers just like you, so that the park includes features (water fountains, well-marked routes, conditioning areas, etc) that will make it a great resource for all of us.
Make your voice heard! Mark your calendar for the next community meeting and come see what is in progress. We will see you there!
Date: Wednesday, June 25, 2008
Time: 6:30 p.m.
Location: Campus of the San Antonio Jewish Community, 12500 NW Military Highway
Download meeting flyer
Visit the Voelcker Park website
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. June 28
Time: 6:30 am*
Location: Run Gear Run
Seminar: Running & walking form
Workout: Group run/walk
* Don't forget this is the LAST week we will be meeting at 6:30 am. Starting in July, we will move the start time to 6:00 am sharp!
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Thank you for joining San Antonio's premiere marathon and half-marathon training program!
Sincerely, Ashley Rosilier & Amber Anthony
Organizers, USA Fit San Antonio
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