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Issue: Week 9
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July 16, 2008
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Greetings!
Don't forget to sign up for your benchmark race soon! See the article below for registration links...
- 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 skipped the seminar and hit the road early. We did, however, give out some fabulous door prizes!
- 30 minutes massage from Integrataive Therapies - USA Fit edition Amphipod Full Tilt water belt We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Love your Log!
As we roll through week 9, you all
should be settling
into a training routine and finding what works with
your schedule. It is the perfect time to start a training
log, if you haven't already.
There are several reasons for keeping a training log, a
few of which we have already discussed:
- Keep yourself motivated in your training
- Be able to assess what is working or not working
in your training
- Understand any unusual training responses (did
you get enough sleep? how is your stress level?)
- Track mileage on your shoes (500 miles is the
max!)
- Become familiar with your body's response to
training - include information such as weight lost
during a workout, average heart rate, peak heart
ratec, etc.
- Evaluate various hydration and nutrition
approaches in order to find what works best for you
That last point is key -- in your marathon &
half-marathon training, putting in the mileage is a
major component, but you won't attain success
without also mastering your hydration and nutrition.
You must experiment with ways to fuel your body, and
there is no better tool for evaluating the success of
various methods than by analyzing info in your training
log.
So what do you need to record? Here are some
suggestions:
- Exercise type, duration, intensity
- Physical response to training (tired, sore, strong,
full of energy, winded, etc.)
- Weight before and after workout (= water loss due to sweat)
- Pace information
- Heartrate data (max, average, resting rate, etc.)
- Sleep duration & quality
- Stress level
- Hydration and nutrition data
Not everyone will write every piece of this down, but
find what works for you. Over time you might add or
remove items as they become more comfortable with
your training.
There are also many options for what to use for a
training log:
- Online (there are many websites that offer this
service)
- Formatted training log (available at running
stores, book stores, etc.)
- Spiral notebook
- Generic calendar
For USA Fit San Antonio members, you received a log as part of your registration packet. Each page in the
log corresponds to one week in our training and there are spaces for distance, time and additional notes. If this format doesn't work for you, feel free to create your own or look around for other options!
"In the long run, you only hit what you aim at." - Henry Thoreau
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| Post Run Yoga
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 Change in Venue!!
I've found a new place for us to try for the next two weeks. It is Crown of Life Lutheran Church, which is located at Stone Oak and Knight's Cross. MapQuest link
From RGR, take Stone Oak north, and then left at Knight's Cross. Crown of Life is just before you get to Crescent Oaks, on the left. We will meet in a room there at the church. I'll have some sort of banner or sign so you know where to meet at.
We will start our session at 9:00 a.m. this Saturday.
Thanks,
Rudy
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| H2O Notes
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 Hydration for everyone!
As you all know, we put water jugs out for bottle refills along the course every 2-3 miles. Hydration is of utmost importance for everyone's safety, so we need to address a few important issues that have come up:
- This past Saturday we ran out of water on the later section of the Henderson Pass route. A significant number of runners were affected, and we are very sorry that this occurred. We have been in communication with the coaches to remedy this situation and increase the amount of water on the course in appropriate spots. We do appreciate all of the calls & emails we received about this situation, and ask that you continue to alert us of any problems you see on the course as the training continues. We can't fix what we don't know about!
- We have been told that people have witnessed members drinking directly out of the gallon jugs that are put on the course. This is not acceptable and it's not fair to the other athletes that need to refill their bottles! We have asked the coaches to remind everyone that you MUST carry a water bottle with you on the course. It is just not an option -- for your own health and safety. Please be responsible and help us keep our training environment a positive one!
- Please be mindful that the refill water is a precious commodity, so we ask that you not be wasteful by pouring water from the jugs on your head or neck to cool off. Instead, refill your bottle and then squirt some on your neck so that you can regulate how much you are using -- pouring from a gallon jug is not very efficient.
Thanks for your cooperation!!
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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 Let's works with letters.
The 3 "R's"
I hope everyone is keeping a Running Journal. To get the most out of your journal you need to go back to school and do the 3 R's - Reading, wRiting and aRithmetic.
Go back and Read your Running Journal. See if there are any patterns of things that worked or did not work.
wRite everything in your Running Journal. The more information you write the more information you have to analysis.
Do the aRithmetic. Add up how many calories you intake each day. Add up how many miles you run each week.
The Running Journal is a good tool, but it is only good if you use it.
The 3 "P's"
Participating in a Running Program (already 2 P's) requires the 3 P's - Practice, Perseverance and Patience.
You need to Practice during the week as well as on the Saturday group run.
The SA Fit Program is a proven running program and your Perseverance to it will lead to your success in the San Antonio Rock "n" Roll Marathon.
The SA Fit program is 27 (fun filled) weeks so you have to have Patience.
While doing the Program it might help to add in two additional P's.
It is always good to have a Positive Attitude and then if that does not work then there is always Prayer.
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Training Logs: I know this sounds like a chore to most of you, but a Training Log can really be of help. Fortunately, with my Garmin, keeping a training log is not so difficult for me. After my run, I download my data into my laptop, and behold-I've got my log. I have my Garmin set up to tell me my mile splits, plus it shows me my heart rate throughout the workout. I find the "notes" section helpful to calculate mileage on my shoes (yes, I have 6 pair in my active rotation), plus I always put a little note such as "felt great", "the humidity really got to me", etc. I actually tie this to an EXCEL spreadsheet so I can look at my weekly & monthly mileage, along with tallying the mileage on my running shoes.
Having it documented doesn't make you a better runner, but what it does is allow you to do is look back at that great week, or that poor long run on Saturday. What did you do that worked? What did you do that might have been the culprit for that poor day? Did you miss your mid-week workouts? Did you try and make up all your mid-week workouts on Friday, and were gassed before you even started Saturday? These things are there on the training log, if you discipline yourself to keep one. I don't spend more than 2 minutes with mine after each workout, and at the end of the week, I see how the week went, and plan on what I want to do the following week.
While I don't keep notes on nutrition in my training log, that's not a bad idea for beginners. Particularly, as our runs get longer, and we need to pay more attention to carb loading.
Use your training log as a tool, but not as a hammer to beat yourself up with. If you have X miles you planned on running that week, but things in your life got in the way of that, look at that week as a recovery week, and see how best to bounce back the following week. Remember that you control the Training Log-it does not control you.
Happy Running!
Coach Rudy
Yellow
Great job on finishing 10 miles last weekend! How was your run? Did you stay focused throughout? Were you able to hold a steady pace? What was the temperature before and after your run? Was there any humidity? Did you feel cool and comfortable in your clothes? Was your tummy settled and your muscles strong throughout the run? What did you eat that morning? How often did you stop for water? Did you drink any sports drinks or consume any gels? Can you even remember?!??!?! If you're having a hard time answering these questions, then you might want to consider keeping a training log. Training logs are useful tools to help you analyze your marathon training program on a daily, weekly, monthly or even yearly basis. By keeping track of the different variables of your run, you can figure out what works and doesn't work for you so you'll be able to recreate the best conditions possible for your marathon day. It can also prevent you from making the same mistake twice. What you record in a training log is your personal preference. For each run, you should keep track of the type of workout you did (long run, speed work, tempo, easy, hill), the distance, the time of day, your pace, and how you felt about the run. You can also record the variables that affected your workout that you have control over, (food/beverages you consume, clothing your wore, the time you went to bed the night before, etc.) and the variables that you do not have control of (temperature, humidity, course, etc.) Training logs can be as simple as writing information on the calendar that hangs on your fridge to as fancy as recording the info on an online training program. One online training log program is http://www.running-log.com . This program is free and very user-friendly. It can even keep track of how many miles you have on your running shoes. Another online program www.trainingpeaks.com does have a monthly fee but has other features such as a nutritional log and virtual coach. Personally, I enjoy keeping marathon training logs so I can refer to old logs and compare past running performances to the present. Your training log can be an asset to your training program now and, if written well, it can also be a super-cool memento of your "glory days" when you trained for the San Antonio Marathon with San Antonio Fit.
See you Saturday!
Barb
Red "Life is short, running makes it seem longer. " - Anonymous
Orange
Great job, Orange TEAM, on successfully completing the Henderson Pass Loop, or SanAntonioFit's version of The Amazing Race! Now that you have done it, you will know what to expect and it will be much easier the next time that we do that route. Keep up the good work!
Running a marathon is hard, but it is not the hardest part of our training. One of the hardest aspects of training for a marathon is overcoming all of the obstacles that you will undoubtedly face along the way. Last week we suffered from low or no water towards the end of our route. This was especially tough, since it was hot by then and we were pooped! Even though we should have more water available for us from now on, we should still be prepared for disasters that may occur. We have had issues of water being stolen just as soon as it is placed on the route! Have a plan B or C in mind just in case. Check out places that you can get water along the route (gas station or McD's) or run with a friend who is willing to share! Remind me to tell you about the time I ran the Houston marathon and my friend lost all of her gels at mile 2! Be prepared and be flexible.
One way that we can make sure that everyone has enough water is to be judicial in our use of water. Please do NOT use the jugs to pour water on your head! That wastes water and then leaves nothing for those still out on the course. Please be considerate of fellow runners and do not waste the water.
We also need to refill water bottles that we are carrying. Please do not drink directly from the water jugs! We have a large group of runners and we do not need to be sharing germs with each other, involuntarily that is. I'll not speak to what you do on your own time!
Have you been reading all of the articles in the paper about marathon training? Here is one from this week, featuring our own Ashley Rosilier. We are right on program for a successful race! Way to go, TEAM!
Keep up the good work all week long Orange TEAM! I can tell that you are giving it your all on Saturdays and on our Tues night workouts.
Orange Zest is the Best!
Kathy S.
Aqua
Are you wondering why last Saturday morning's run seemed difficult? Was it the long incline coming back on Blanco? Was it the margaritas Friday night? Were you fueled for the four miles? Were you rested? Did you keep up with your mid week runs?
A number of reasons could be the cause of a good run or a bad run. One of the best ways to determine what makes a good or bad run is keeping a training log and logging in time and distance, effort, weather conditions, nutrition, and any other personal notes about how you felt before, during and after your scheduled run. By recording details about your run, you have a reference tool to look at and review when reflecting about your past run or planning your next run. It is also a great way to stick to your fitness routine and achieve your goal - by writing it down.
Your training log is a personal reflection of yourself and will definitely vary from other runners in your group. Some of you may make only a few notes while others will be very detailed about the information they record. A training log is a necessary tool to help you become a better athlete. You will find it useful prior to race day when determining what to wear, what to eat, what to drink, etc. By reviewing your running history, you might be able to determine what works, and what doesn't work for your runs, just by analyzing your own personal data logs.
Several of you have inquired about our benchmark race in August. Below is the info. You can print the form and pre-register at RunGearRun or mail it in. I understand there are a lot of hills so this race will be great practice for future runs. We will keep you posted on meeting with the group on race day as we get closer to that date.
Event: Fleet Feet Sports Sunrise 10k FF Sunrise 10k
Date: August 23, 2008
Distance(s): 10k
Start time: 7:30 am
Location: 651 Devine - Olmos Basin Park
Description: Start-Finish and post-race activities. The race course in Alamo Heights presents a challenging, hilly course.
http://www.alamoseries.com/race.php#RACE5
We are back in Hollywood Park this Saturday for five miles. Bring your water and sports drink. See you then!
Coach Ann Marie and Coach Laurie
Purple
One of the things many of the coaches hear from you guys at this point is "How do I know I'm Making progress". You might be feeling better but still not quite sure if you're on track to finish your Marathon strong. Well my answer to that is to keep a training log and journal. There are going to be
times when it's hard to maintain your motivation as you continue to train. A training log/journal can be a useful tool in tracking your progress and pushing you on to the next challenge. The benefit of your training log/journal however really depends on how serious you are about your marathon goals and progression.
The main difference between training journals and training logs is what you document in them after each workout or day, etc. Training journals are just that. They are more of a journal rather than a log. They will normally include things like mental health and how you felt during the day or your
workout. They can reach a bit into some statistical information but this is normally saved for a training log. Training logs are generally created of off some kind of a template. For example, everyday you fill out a form that
has the same fields. Things like current weight, daily workout, diet information, are all things that can be put in a training log on a day to day basis. For most people a combo of the two usually works.
Why keep a training log/journal?
· It acts as an update of your progress. You can include times, weather conditions (if appropriate) and heart rate (if you use a monitor), which can all help you learn and develop.
· It acts as a motivator. By adding another entry you're one step further towards your goal. Also, you know that you'll feel bad in a few days time if you look back in the log and see a gap for no good reason.
· It can serve as a reminder if you achieved a good distance or time on a walk, and you want to try and repeat it with the same training program.
· It can also serve as a reminder of training sessions that didn't work out and ones that should therefore be avoided in the future.
· The number one benefit of recoding your training is to have a detailed history to look back on. This can be very useful in times of planning. For example to figure out what has worked for you and what hasn't. It's very useful for figuring out reasons for injuries or for times of burnout.
You can't plan forward in your training with nothing to work with? If you have something to look back upon it's easy to plan ahead, and to effectively increase your workout intensity, etc to improve for the future. So my challenge to everyone this week is you already made the commitment to train, your coming to practice, now it's time to get serious. As the distances get longer and the weeks get hotter you need to keep finding ways to encourage yourself. Here are some thoughts I'd like to share:
The marathon's about what you have in your core. It's when you have walked out all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon and we are here to help you do it so dig deep this week. We know you have it in you!!!!!
Train smart, work hard and Walk on Walk Strong
Asst. Coach Janel
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 have pain on the bottom of my heel. What can help?
A: Here are some tips for treating this common injury, called Plantar Fasciitis:
· Shoes: more arch and heel support needed
· Orthotics: consider adding over the counter arch supports
· Stretch: heel cord and big toe stretches daily 20 sec 3 reps
· Ice 10-20 min after every work out to bottom of heel
· NO barefoot walking. Supportive shoes all day.
· Training changes: Level surfaces, no increase in distance or speed
· Taping: Low dye helps. Learn this from a PT or athletic trainer
Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com
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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| Got the training bug?
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 Other training opportunities
Are you looking for even more training goals in 2008? Or have you inspired friends that are looking for a group? Here are two upcoming training programs offered through RGR Training:
MS150 Bike to the Beach training group
Workout days & times will vary based on group schedules
Organizational meeting @ Run Gear Run
Saturday, July 19th 8:00 am
Download flyer
10k Training
August 23 - October 18th - 8:30 am @ Run Gear Run
Download flyer & registration form
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| Member of the Week
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 Sharing the USA Fit spirit
We awarded two more Papouli's Members of the Week this past Saturday. Each Member of the Week is awarded a limited edition USA Fit stainless steel travel tumbler.
Linda Fikar - Yellow group
"She's a machine! She is probably a foot shorter than me (I'm 6'6") and she kept up with me stride for stride on the 9 miler."
Manuel - ATP group
"Inspired me to keep going when I hit the wall. Supportive, encouraging and a great inspiration! Thank you!"
Thank you, Linda & Manuel, for sharing the USA Spirit!
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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| Benchmarks are Coming
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Make sure to register!
As part of our training, all groups will participate in at least one benchmark race in preparation for our ultimate goal in November. This benchmark is very important because it provides a proving ground for your race day routine and your nutrition and hydration plan. It also is a lot of fun!
On the benchmark week, there will NOT be a workout at Run Gear Run on Saturday. Instead, all members of that group will need to be at their race. Be sure to register ahead of time so you don't forget!
Full marathoners - Army Dillo 32k - Sept 21 Half marathoners - Fleet Feet Sports Sunrise 10k - Aug 23
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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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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. July 19th
Time: 6:00 am*
Location: Run Gear Run
Seminar: None - door prizes instead!
Workout: Group run/walk
* Remember the new earlier start time!
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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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