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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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Issue: Week 11
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July 30, 2008
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Greetings!
Can you believe it, week 11 of our training and August is knocking at our door. Before we know it summer will be history and kids will be back in school. Maybe that means we'll see an end to 100 degree days soon, too. Hmm...
- 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!
- BBQ Grill set from ASICS - Coupon for Microderm treatment from Smooth Solutions We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Common Injuries
There are a lot of injuries that are common to endurance runners and walkers. Physical therapist Julie Barnett & Dr. Annette Zaharoff have prepared for us this list of common pain areas and what to do for them:
Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com
Bottom of Heel: (~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
Back of Heel: (~Achilles Tendonitis)
· Shoes: rigid heel counter needed
· Orthotics: over the counter arch supports could help
· Stretch: Heel cord stretch leaning into wall daily, 20 sec 3 reps
· Ice: 10-20 min after every work out to back of heel
· Training changes: NO hills, no sprints
· ¼ heel lifts in both shoes help take stress off the achilles for 1-2 weeks
Lower inner leg: (~Shin Splints)
· Shoes: consider shoe with more arch and heel support
· Orthotics: over the counter arch support helpful
· Stretch: heel cord stretch leaning into wall, 20 sec 3 reps daily
· Ice: 10-20 min to lower inner leg after all work outs
· Training changes: soft surfaces only and/or cross train on low impact equipment
· Taping with elastic tape to lower shin helps support area during training
Pain around the knee cap: (~Runner's Knee)
· Shoes: Check if shoe matches your foot type
· Orthotics: needed if you are flat footed or an over-pronator
· Stretch: stretch Ilio Tibial Band (IT Band). Use cylinder or massager.
· Ice: 10-20 min around knee cap after any exercise and end of the day
· Training changes: avoid angled sides of road, cho pat strap during running
· McConnell taping of the knee cap OR a cho pat strap could help. Ask a PT
Outer knee pain: (~IT Band Tendonitis)
· Shoes: replace every 300-500 miles
· Orthotics: small heel lift might be needed if leg length difference
· Stretch: Iliotibial Band with cylinder, massager or on floor with leg angled to inside, 20 sec 3 reps, daily
· Ice: 10-20 min to outer knee after all exercise and end of day
· Cho pat straps worn ABOVE and with the pad along the outer band may help
Back of hip: (~Piriformis Syndrome)
· Shoes: older shoe can cause twisting of leg into hip muscle
· Orthotics: may be helpful but not as often as with knee/ankle problems
· Stretch: Figure four: Lie on back, cross ankle to opposite knee, lift both legs
· Ice: buttock area 10-20 min after exercise
· Compression shorts helpful: use all day
· Training changes: no running on angled side of road
· Massage: use tennis ball or sit on cylinder at gym/home
· Kinesio taping can help. Ask a PT how to do this
Low Back Pain:
· Shoes: Match your foot type with appropriate shoes
· Orthotics: May need more cushion inserts
· Stretch: Williams's flexion stretches: pelvic tilts, knee to chest, hamstring, daily, 20 sec, 3 reps each. Do not push through pain.
· Ice: low back 10-20 min after exercise and at end of the day
· Compression shorts helpful: use all day.
· Training changes: smaller stride, land softly, run on track or treadmill
· Neoprene back brace OR compression shorts may help during the run
The key for ANY complaint is this... don't ignore it!!! You are too far along in your training to take any chances. By ignoring issues when they are relatively minor, you take a chance of having them develop into major issues that could really derail your training!
Don't forget that this Saturday is our next Bagel Break and Medical Q&A. This is the perfect opportunity to ask questions about any concerns you are having!
"In the long run, you only hit what you aim at." - Henry Thoreau
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Route Notes
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 Hydration planning...
Please
take a few minutes to review this week's course (click on the highlighted Saturday mileage to see the course map) and calculate your hydration plan. Do this every week!
For full marathoners, you will be doing between 12 - 15 miles. The
aid station will be located at approximately 4 miles on the outbound
side, and the distance on the return will vary based on your turn
around point. Here are the distances:
- 12 mile walkers: 4 mi & 8 mi
- 13 mile runners: 4 mi & 9 mi
- 14 mile runners: 4 mi & 10 mi
- 15 mile runners: 4 mi & 11 mi
Please make sure you are carrying
enough water to refill at these distances.
Half marathoners are doing 5 miles this week so there is not an aid
station along the course. As the distances get longer we will add an
aid station along Route #2 as well.
Thank you to the ORANGE group for hosting the aid station on Route #1 this week!
Do you have friends or family that would like to show their support and help work a water table? Here is the upcoming rotation schedule. Contact your coach or Ashley if you have a volunteer to help!
Sat Aug 9 - RED
Sat Aug 16 - YELLOW
Sat Aug 23 - BLUE/GREEN
Sat Aug 30 - ATP
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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 I HATE RUNNING!
I'm a 6'-4" blue eyed blond (at least when I had hair) I grew up wanted to play third base for the Houston Astros. I also grew up with really bad asthma. For someone with asthma, running is not easy. Breathing tests show that I breathe at about 72% lung capacity. Even with that I've tried to be athletic. But try to run up and down a basketball court when you can't breathe. I think there was a sailor that said "water, water everywhere, but not a drop to drink." When I have an asthma attack my lungs swell and contract to where I can not get any air into my lungs. As I'm choking I think "air, air everywhere, but not a bit to breath." Don't ask me to blow the candles out on the cake. So... After years of being yelled at by coaches for not being able to run wind sprints with my teammates I have grown to hate running.
January 26, 2006 I was in the hospital where my doctor was sticking a camera into my heart. Two days before my EKG lead the doctor to believe that there was something wrong with it. The week before I had been at Andrews Air Force Base where I had gone to the base fitness center to workout like I typically do when I travel. Afterwards my chest ached. I thought that maybe I had strained something while doing the bench press.
It was Thursday and I had plane tickets to fly to Korea on Saturday for a meeting the following week. I knew that if I was not feeling well before the trip that the 15 hour plane flight and the 14 hour time difference would be a big strain on my body. Now on the screen I could see my own heart beating. The doctor pointed to an hour-glass shaped line on the screen. He said, "See the spot where the artery gets thin? You are 98% blocked. You might die if you try going over to Korea. You might not even survive the plane flight." Those words changed my travel plans. The next day I had triple by-pass heart surgery.
Recovery has not been easy. Two weeks after the operation I was having trouble breathing. An x-ray showed that I had a build up of fluid in my chest that had collapsed my left lung. They had to stick a stray sized needle into my back and drain out over a liter of fluid. Also, the 12" incision has caused nerve damage in my chest to where it feels like thousands of needles sticking in my left breast. Wearing a shirt all day can really tire me out.
Having lifted weights most of my life I knew I needed to build up the strength of my muscles again including my heart. I knew the best way of building up my heart was to do something aerobic. Even though I hated running, I know it was the best exercise for my heart. Being goal orientated I asked myself what would challenge me? Why not run a marathon. Well my heart doctor did not like that idea. I got him to agree to let me try to run a half marathon, but I had to monitor my heart rate as I ran and if it got above a certain level I agreed to walk until it went down.
It has now been 2 years since my operation and I've run 4 half-marathons and a few 5k's. Each one a little bit better, but not without problems. While running I have had sports induced asthma attacks. I fight through them, but my lungs do not put enough oxygen into my blood while it occurs. Your muscles need oxygen to work well so I end up having cramps in my legs. My breathing doctor says to use my inhaler to help with the attacks, but the inhaler causes my heart rate to rise so I end up having to walk. If I walk then I don't have the asthma attacks so I don't need the inhaler.
Last year after running the Austin Half Marathon I started having a sharp pain in my butt. I thought it was a muscle strain so I slowed down and iced it. When it did not get better I went to Dr. Kocurek at Texas MedClinic who specializes in Sports Medicine. After doing X-rays and an MRI she determined that I have the beginnings of arthritis in my spine and I have a herniated disk which is pinching my sciatic nerve which goes down the leg. Physical therapy helps but if I put a lot of pressure on my spine (like running) the pain comes back.
My heart doctor had told me that my good fitness level kept me from having a heart attack much earlier and that by knowing my body it got me into see him before I actually had one. I know that running will keep me fit for the future. I might not be the fastest. I might walk when my heart rate gets too high, but I always try to Achieve my True Potential. (ATP) And I always try to enjoy myself. I may still hate running, but doing it with my friends in San Antonio Fit makes the hated running enjoyable. Each week I trying my best, fighting through the pain and enjoying every step no mater how hot it gets.
"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have along the way, the more you will enjoy your success." JUHA VAATAINEN (who won the 1971 European Championships for the 10,000-meter (10K) in 27 minutes 52 seconds - that's like 4 ½ minute pace guys!)
"Running is ultimately a personal experience. It is a revival of the spirit, a private oasis for the thirsty mind. Yet, its healing power only increases in the presence of others. Run together and the oasis grows cooler and more satisfying." AMBY BURFOOT (Who won the 1968 Boston Marathon and is now the Editor At Large of Runner's World magazine.)
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Injury Prevention / Treatment: It's common for runners to feel various aches and pains as our training progresses. We're increasing our mileage-particularly our long runs on Saturday. As the old saying goes, "an ounce of prevention is worth a pound of cure". So how can we prevent injuries?
· Try to follow the schedule as closely as your life will allow. The schedule follows various rules such as "don't run hard on consecutive days"; "gradually increase your mileage"; "give your body recovery weeks where you drop back your mileage".
· Track the mileage on your shoes, and be sure to have the new ones purchased before the old ones are completely worn out.
· Listen to your body. Sometimes minor aches and pains will go away by either making that day's run an easy run although the schedule called for a hard workout (e.g., track intervals, hill repeats, or tempo run). Perhaps even a few days of rest will do the trick.
Okay, so even following the above advice, runners still have injuries occur. In some cases, R.I.C.E (Rest, Ice, Compression, & Elevation) done right after the workout will help. This will reduce inflammation to the area that's hurting. Some runners even regularly take an ice bath after a hard workout. This acts to reduce swelling / inflammation to the legs. While sitting in the hot tub sounds like a good idea, it actually increases the swelling / inflammation to those areas, and should not be done.
Personally, I'm opposed to having to take any type of pain reliever (prescribed, or over the counter) just so I can start / get through the workout. If the pain is that bad, my opinion is that I don't need to be doing the workout. I know several runners, and even some coaches that don't share that opinion, but it's something I believe in strongly. Be wary of over the counter pain relievers that have Non Steroidal Anti Inflamitory Drugs (NSAID's). These have been found to cause kidney damage in some athletes.
In some cases, you can talk to other coaches / runners about your symptoms, but remember that we're not physicians. Often runners would rather take the advice of fellow runners than go to the doctor because the doctor may tell them to take a few weeks off. Unless that coach or runner is trained and certified as a physician, he / she may be practicing medicine without a license. RGR has several professionally trained resources such as Dr. Zaharoff / Julie Barnett P.T., or the folks at Texas Medical Clinic. They are used to dealing with athletes, and often, the sooner you see the doctor, the sooner you'll be back on the road.
Happy Running!
Coach Rudy
Yellow
"I had to pull out of the San Antonio marathon at mile 18 several years ago due to a hairline fracture." "It took forever for my Achilles tendinitis to go away." "It only hurts when I run or rest, but it feels fine when I drink heavily." blah blah blah ...
When you start talking injuries with runners, it starts sounding like the announcers at a rodeo giving the stats for the bull riders. Since I'm not smart enough to be a doctor, I won't try to tell you all the different healing remedies. Instead, I'd rather tell you about what I have learned over the years that have helped me from getting injured in the first place. Here are my top four in order:
- My shoes were wrong. (ZapatosMuyMal-itis)
- I wasn't stretching properly or enough. (TooTightNTear disorder)
- I ran beyond the point where I could run in proper form. (TooFarTooSoon obsession)
- I wasn't paying attention to where I was running and tripped (CuteGirlRunningBy syndrome)
You may have suffered from some of these conditions yourself. However, I've always found that the best remedies come from professionals.
So, whatever the issue, get it taken care of right away before you make it worse and miss the race, get fired, lose your spouse, and your dog runs away.
Ross
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Someone once told me that if you get to the starting line of a marathon without an ache or pain somewhere in your body, then you didn't train properly for the marathon. I wouldn't necessarily call this a universal marathoning truth, but there is some basis to it. When you consistently follow a strong marathon training program, you can expect to have some discomfort along the way. Sometimes the aches and pains can be caused by something as simple as wearing running shoes past their prime, or training too much, too hard. Some runners may experience aches and pains as their bodies are trying to adjust to the increase of running frequency and mileage. However, there are aches and pains that can be caused by a very real running injury. There are many types of injuries that are common to runners: IT Band Syndrome, Plantar Fasciitis, pulled hamstring, shin splints, "runner's knee", etc. Unfortunately, your coach, running buddy, friend, coworker, hairdresser or HEB check-out guy cannot diagnose running injuries. Even looking up your symptoms on the internet will not guarantee a proper diagnosis or treatment. If you experience a consistent ache or pain that gets worse while you run, especially in an isolated area, then you really need to bite the bullet and see a genuine doctor. You may find out that you're one of the lucky ones and your injury can be treated with the good, old-fashioned RICE treatment (rest, ice, compression, elevation). Your doctor may just give you a series of stretches designed to loosen up your muscles and help you get through subsequent runs. The worst case scenario is that you truly sprained or tore something and the doc tells you to stay off your feet. In his book, The Problem of Pain, C.S. Lewis says that once pain is experienced, one knows that he is in some way or other up against the real universe and he either rebels or else makes some attempt at an adjustment. As athletes, we need to be aware of the real injuries that marathoners may experience and make wise decisions about how to best handle our situation if we are faced with one. See you Saturday! Barb
Red
"Good things come slow - especially in distance
running."
- Bill
Dellinger, Oregon coach
Orange Hi orange group, hope your week is going well. This week's topic is common injuries. The most common running injuries are caused by "overuse" (overuse = over-training, running every day, inadequate rest periods, running too hard, increasing mileage too quickly, too much repetition etc) and two of the many overuse injuries are 1) IT band
syndrome and 2) "runner's knee". Very briefly, 1) IT band syndrome is quite often mistaken for a knee problem, because there is usually swelling and pain on the outside of the knee. But it's not the knee, it's a ligament that runs down the outside of the thigh from your hip to shin. When the IT band comes near the knee, it becomes narrow and
rubbing can occur between the IT band and the bone, which causes inflammation. 2) Runner's knee (aka Patello femoral pain syndrome, PFPS) is the most common overuse injury. It occurs when a mis-tracking kneecap (patella) irritates the femoral groove in which it rests on your thighbone. There can be many causes-biomechanical problems, your running form, muscle imbalances (tight hamstrings and weak quads-not a good combo). Both of these are painful-sometimes extremely painful.
Prevention is best:
1) SHOES- make sure you have your shoes fitted to
your feet and running style. Do not try to "stretch" your shoes, do not wear them too long for budget reasons - it's not worth all the suffering, get new shoes before you need them
2) do not over-train - really folks, more is not necessarily better. Please take your rest days
3) cross-train - especially if you feel compelled to do something everyday, take up swimming or go to the gym, casually ride the bike around your neighborhood. If you have a specific muscle weakness, "mild" training at the gym specifically aimed at your problem area can help-just don't overdo it
4) walk - mix in some walking with the running. Walking uses different muscle groups than running and can help
you more easily extend your distance. I am a big Jeff Galloway fan. If you are a walk/runner, start the walk breaks early in your long runs. Deciding to walk after you are already really tired, probably won't do much good. I personally like the 8/1 (run 8 minutes, walk 1 - repeat)
or 6/1 pattern or let the landscape help determine your run/walk pattern.
If you are already having problems (sore knees, IT band, sore hip, sore foot etc) immediately reduce your mileage and rest a couple of days, run or walk on softer surface, check your shoes, and use cold to help. After every long run I sit in a tub of cold water for at least 10 minutes-I aim for 20 minutes, but don't always make it. Then you can have your nice hot shower. If things are really hurting, ice the sore spot for 3-4 days and go see the sports dr. It's better to go see the dr, than really hurt yourself. We are still far enough away from the marathon that you can recover. Happy running orange group and please feel free to ask me anything along the way.
Kathy Weiss, one of your
Kathys
Aqua
The best way to avoid running injuries is to prevent them in the first place. Remember the following:
· Wear Proper Shoes
· Replace Shoes as Needed
· Warm Up Properly
· Cross Train
· Avoid Overtraining and Allow Adequate Recovery Time
· Follow the Ten Percent Rule
The following are the most common running injuries:
Blisters
Quite common with runners, they are fluid-filled sacs on the surface of the skin, mostly on their feet. (Wear moisture wicking socks and proper fitting shoes.)
Hamstring Pull, Tear, or Strain
Also quite common with runners are hamstring injuries which can range from minor strains to total rupture of the muscle at the back of the thigh. (Warm up and stretch prior to and after running. Allow adequate recovery time.)
Iliotibial Band Syndrome
IT band injuries often result in knee pain that is generally felt on the outside of the knee or lower. (Warm up and stretch prior to and after running. Allow adequate recovery time.)
Patellofemoral Pain Syndrome or Runners Knee
This refers to pain around and under the knee cap when the kneecap does not move smoothly over the knee. (Warm up and stretch prior to and after running. Avoid hill running. Allow adequate recovery time.)
Plantar Fasciitis
Plantar fasciitis is the pain on the bottom of the heel usually felt intensely during the first steps in the morning. (Proper fitting shoes and inserts.)
Pulled or Strained Calf Muscle
Calf strains occur when part of the muscles of the lower leg is pulled from the Achilles tendon. (Warm up and stretch, avoid overtraining and allow adequate recovery time.)
Shin Splints
Shin Splints are the pain that occurs in the front of the lower leg along the shin bone. (Proper fitting shoes and inserts, avoid overtraining and allow adequate recovery time.)
Stress Fractures
Stress fractures (sometimes mistaken for severe shin splints) are mostly in the front of the legs, but sometimes other areas of the body. (Avoid overuse or repeated impacts on a hard surface.)
If you suffer from any of these injuries, remember "RICE" - rest, ice, compression and elevation. If symptoms remain for several days, you may need to seek the advice of a medical provider. Always let your coach know of injuries so they can watch out for you during the run. It is not wise to take IBProfen prior to a run as it can mask symptoms and pain and worsen your condition. Take a few days off if you need it to recover. You will still be able to keep up with the group during this low mileage.
See you for our five mile run on Saturday! Coach Laurie and Ann Marie
Purple
Hello purple walkers,
The good news is that walkers have far fewer injuries than most runners. The bad news is that injury's still can happen. There is no such thing as an "injury-free" sport. There are however some predictable bumps and boo-boos we can give you advice on so that injuries don't sideline your training. Any injury can be overcome with proper diagnosis and a good treatment plan. Below are a few things you can do to avoid injury, and surprise most of them are things your Mom told you long ago:
Proper footwear: Go to a real fit-expert and get the right shoes for YOUR feet. Many injuries are caused by wearing bad shoes - you need to replace them every 500 miles. Shoes are cheaper than medical care! Stretching: Tight, cold muscles are a set-up for injury. Warm up and then gently stretch the muscles you plan to use, especially if walking for speed. Nutrition: Follow the good-old food pyramid, eat a variety of foods. Compensate for your anatomy: Know your body, correct your walking posture. Walk tall with chin up and eyes forward, arms bent 90 degrees and swinging up no further than your breastbone. Ice: Always ice an injury or strain to keep inflammation from destroying tissue. Sleep: Need I say anything else Gradual changes in training: Don't over train. Remember its about gradual improvement
Common Injuries
Shin Splints
This is the most common condition for new walkers', especially when you are trying to walk fast. This is the pain in the lower leg that stops when you slow down or stop. See the causes below:
- Over striding - you throw your leg out too far in front, unnaturally lengthening your stride .You may also feel this on downhill's due to the same factor. To correct this, slow down and shorten your stride. Concentrate on pushing off with your back foot rather than extending your front leg so far with each stride
- Over-pronation: Foot rolls inward excessively on each step. To correct, get fitted by an expert with motion control walking shoes. Also watch your heel height. The best walking shoes will have very little difference between the heel height and the forefoot height
Heel Spurs/Plantar's Fasciitis
It is that pain in the bottom of your foot that especially hurts first thing in the morning when you get out of bed and stand on it, or after sitting for awhile. The best suggestion is here is check for over-pronation and build your calf strength.
Corns, calluses and blisters
These will most likely be an issue as your miles increase. They are caused by friction, most often due to poor shoes and socks. This one is my specialty so if you have any questions I'm your girl.
Remember ask questions there is a lot of experience out there on a Saturday so tap into it!!" If you do get injured follow the 'RICE' approach to healing:
· Rest
· Ice (yes I sad ice it's better than heat and helps you recover quicker)
· Compression
· Elevation of the injured area
And Lastly "You are never given a wish without also being given the power to make it come true"- Richard Bach. You had a wish to complete you training and You do have the power to get there. Listen to your body, support each other and train smart.
Assistant Coach Janel
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| Ask the Expert
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 Q: I am noticing I am getting a runner's tan line. Its been a gradual tan so I don't worry (or think) about putting on sunscreen. As the runs get longer should I be applying sunscreen to protect my skin? Also, I have never used protection on my lips. Should I? If so, what is recommended?
A: I feel strongly about sunscreen anytime one is going to be outside, so definitely runners. A cap is great to protect the face, but I prefer a daily facial moisturizer with SPF protection ( prefer 30 block UVA and UVB- neutrogena or aveeno) which can be applied all over the face including lips. Arms and legs should also be protected. Early morning runs are certainly preferred to avoid sun exposure.
Hope this helps!
Kristie Kocurek M.D.
Texas Med Clinic - Sports Medicine Center
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Thanks, Mari K. for submitting a question for our Ask the Expert column! Mari is the recipient of a 2 pairs of running socks for her submission! Come pick them up at the front desk on Saturday.
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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| 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.
Theresa - Purple group
"Theresa was doing the half and at about 2 miles was tanked and low on hydration, but after she got some fluids whe went on to finish the whole walk strong. Thanks Theresa for digging deep."
Curt Larson - Red group
"Curt is grieving the loss of his brother and working hard to be here and work through it. A very difficult loss for him and I applaud his preserverence."
Thank you, Theresa & Curt, 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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| Register for your Benchmark
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Time is running out!
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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| 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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Yoga Update
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 Start time is 9:30 am
Post Run Yoga will meet at 9:30 a.m. on 08/02/08 @ Crown of Life Lutheran Church (Stone Oak & Knight's Cross).
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Stash your Trash
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 Keep the streets clean!
Many of us are now carrying gels or other packets with us on Saturdays, and this creates more trash that we are used to dealing with.
Please make sure to hang on to our trash and not leave it on the road or in the neighborhood. Stick it in your pocket or carry it in a pouch. We will have a trash bag at the aid station, so you can drop it off there or find another trash can along the route.
Members have reported seeing lots of gel packets along the road recently, and we need to do our part to make sure we aren't leaving a mess behind! Your mother is not here; pick up after yourself :-)
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More Training Opportunities
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 MS150 training closing soonTrain with RGR Training for the MS150 Bike to the Beach ride in October. You'll get in great shape, have fun, AND help to find a cure for a disease that affects over 400,000 Americans. You will receive:- weekly long ride with coach
- weekly cross training workout
- team jersey
- training schedule & more!
Workout days & times will vary based on group schedulesRegistration Fee: $200For more information or to register contact Coach Alfred coachal@RGRTraining.com or call 210-490-9987
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| Silverstars 5k Aug 9th
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 SA Fit Gathering
Next Saturday is the SilverStars 5k Run/Walk and they are running a special promotion for everyone training for the Rock & Roll Marathon and Half Marathon. If you do the 5k, and are registered for RNR, you will receive 2 free tickets to the Spurs preseason game of your choice! (Everyone else just gets one ticket ticket to the Stars game on Sept 11) Since our scheduled mileage is higher than a 5k for that date, we have special permission from the race director to do additional loops either before or after the race. They have also offered a special packet pickup for our group only! If you preregister, you can pickup your packet at Run Gear Run on Thursday evening (8/7) at the 6:30 pm group run.Red coach Kathy Halloran is coordinating a group of SA Fit folks who want to do the race. Please send Ashley an email if you want to participate and we will get you the details! You must send us your name if you want the early packet pickup. Race website & registration |
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Aug 2nd
Time: 6:00 am
Location: Run Gear Run
Seminar: None - door prizes instead!
Workout: Group run/walk
Bagel Break after the workout!
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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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