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Brought to you by...
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"Stand facing the sun
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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
Brooks Sports - Running apparel & footwear
YMCA of Greater San Antonio - Fitness centers for the whole family
Run Gear Run - Your running + multisport store
Smooth Solutions laser hair removal
Entree Vous - How dinner gets done!
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Issue: Week 12
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August 6, 2008
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Greetings!
Well everyone, I've been putting in requests for mild temperatures and low humidity, but so far they haven't been granted. So until that changes, make sure to respect the heat and humidity, and be prepared to take it down a notch or two if required by the weather. Keep putting in the time and you will be ready for race day, even if each Saturday isn't your best!
- 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!
- Free 30 minute massage from Integrative Therapies
- $25 gift certificate 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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 Weekly recovery & massage
You've heard us say that the only time you're improving as a runner or walker is when your resting. That brings home the point that your recovery is as important as putting in the mileage of your training. In addition to recovery nutrition (which is essential!!) you can also do things to help facilitate your muscle recovery and repair.
We are 12 weeks into this training and you have surely experienced fatigue and depletion as you go home after your Saturday workout. What do you do? How quickly and efficiently you recover from your workouts, especially the long & hard ones like Saturdays, is key to your success in the overall program. Check out this article on the top 10 ways to recover from a strenuous workout.
Massage is a very effective addition to your training and your to recovery. According to Jill Sulak of Integrative Therapies, some of the benefits of massage are:
Massage
Helps with the following:
- Relieves muscle tension and stiffness
- Improves flexibility and range of motion
- Reduces recovery time from strenuous workouts
- Prevent injuries and promotes faster healing
- Increases circulation
- Reduces muscle spasms and cramping
- Lowers stress and anxiety levels
- Reduces physical and mental fatigue
- Calms nervous system
- Reduces blood pressure and heart rate
- Strengthens immune system
- Overall relaxation and restful sleep
- Improve concentration
- Improved sense of well-being
The key with massage is to go to a therapist experienced with runners and walkers, and to discuss any problem areas in your muscles.
"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 9- 12 miles. The
aid station will be located at approximately 4.5 miles on the north side of 1604 at NW Military. Some will hit the station twice after a short out & back segment on NW Military. Here are the distances:
- 9 mile walkers & runners: 4.5 mi (only one stop)
- 10 mile runners: 4.5 mi & 5.5 mi
- 12 mile runners: 4.5 mi & 7 mi
Please make sure you are carrying
enough water to refill at these distances. We do have one gas station on this course, on the south side of 1604 at NW Military. This station has always been welcoming of our members for pit stops, but it might be a good idea to carry a few dollars in case you want to pickup any extra fluids or buy some gum to thank them for their support.
Half marathoners are doing 4 - 6 miles this week and will have an aid station as well. This aid station will be at mile 2 on the outbound side, and the distance on the return side depends on the total mileage. Here are the distances:
- 4 mile walkers: 2 mi
- 6 mile runners: 2 mi & 4 mi
Thank you to the RED group for hosting the aid station on Route #1 this week and AQUA group for hosting the aid station on Route #2 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 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 This week the topic is what we do to recover from a run, like a gettimh a massage or icing down sore muscles. I think there is one thing that is overlooked. *SLEEP* There are all sorts of stories in the news about folks not getting enoungh sleep. Sleep can be even more important for runners. Sleep allows your muscles to relax and recover. Taking a nap after a run might be a good way to recover. Try to find someone to watch the kids and get a couple hours of sleep.
And -- Since I'm writting this in the Cinconati airport on my iPhone I wanted to tell you about a new iPhone App that might help you get some rest. It is called aSleep. Okay, I thought it should have been something like iSleep, but maybe that was taken. It is a simple 99 cent App that let's you play different sounds to help you relax. They have sounds like rain, wind, beach, forrest and relax. What does a relax sound like? And if a tree fell in the forrest would it wake you up?
Anyway, a nice nap or good night sleep can really help in your running recovery.
Keep Smiling
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Favorite Ways to Recover: There are two ways to motivate someone (or yourself) to do something they / you may not necessarily feel like doing right at the time. They fall into the category of the "carrot" and the "switch" (think of the farmer trying to get his mule to haul a load). The "switch" is a negative motivator (If I don't do this, something bad is going to happen to me). The "carrot" is a positive motivator (If I do this, I can reward myself). Personally, I prefer the carrot over the switch.
Okay, so now that we're doing some serious mileage on these hot, humid Saturday mornings (not to mention on sort of hilly routes), we may need to have that carrot dangling in front of us towards the end of the run. My Saturday's go like this: walk up early to get to the store; run; teach the Post Run Yoga class, and then it's time for me. The Post Run Yoga helps force me to make sure I get my stretching in after the long runs (sometimes it's too tempting to just chat with some friends, and then get on with the day). After that, it's food and a shower (not necessarily in that order), followed sometime later by a nap. My carrot will be served later in the afternoon / evening, and is usually in the form of a Dos Equis (hey, it's mostly water, and with a little bit of fresh lime juice, and a dash of salt, it seems like the best recovery drink I can think of-with the carbs, the sodium and the electrolytes, you have rehydration and refreshment in one beverage).
Everyone will have a different "carrot". It may be splurging a few calories on a meal; it may be purchasing something you have had your eye on-we all have different motivators. As you get towards the last few miles of these runs, keep in mind what your carrot is, and then reward yourself of it (in moderation) later in the day.
Happy Running!
Coach Rudy
Yellow
I'll never do an ice bath again unless I'm forced to. :) The deep tissue massage I got last week hurt worse than the run. However, I find that I recover much faster after a massage. It can get costly doing massages all the time, so I only do it once in awhile.
In between those times, I use a Pilates roller thingy. It's a roll that's about 5" in diameter and made of firm styrofoamy stuff. It works like a rolling pin on your muscles. I love it because I can find every knot in my muscles and work them out by letting my muscles relax and then rolling back and forth over the knots until they go away.
I also like walking the day after. It gets your circulation going to flush out the built up lactic acid.
In addition to everything above, I drink a lot of water. I always weigh myself before and after the run, and then drink until I regain the weigh.
Ross
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Y'all are doing great yellow group! The last couple weeks were pretty humid and you still kicked asphalt!
I have never gotten a massage so I don't know what to tell you about them other than some people love and swear by them. For me after a particularly tough long run or race, I like ice baths. Fill the tub up with enough water to cover you legs and hips, then add a bag of ice. I try to sit in the tub for 10 minutes.
Ron
Red "The human being is the only animal that will run 26 continuous miles-all others stop when tired."
Orange My job has no benefits. As most of you know, I work part-time at a pie factory in Boerne. Yes, I make pies. All day long. Two, sometimes three days per week. I come home covered in flour and reeking of pie.
There are actual benefits. Namely pie! We do eat pie on most days.
And there is another benefit. My employer has decided that they way to keep pie bakers happy and working is to provide a massage once per month. Oh, how I look forward to my monthly massage!
At my last appointment, the massage therapist remarked that my legs were unusually "tight." That might have been the result of running 12 miles that morning! As she pounded on me for an hour, I struggled to keep from calling out, "Ow! Please stop!" However, I got up from the massage table and it was if I had not run at all that day.
My experience from post-run massage has been that it can be somewhat painful, but amazing in its ability to eliminate post-run soreness and fatigue. If you need more proof here is an excerpt from an article from Runner's World magazine:
Sports massage isn't a froufrou spa treatment. Nor is it reserved for hard-core elite athletes. It's a method of flushing out the lactic acid that's produced when we run, says New York therapist and marathoner Leslie Goldblatt Denunzio. This waste can build up in muscles and cause soreness over time. Removing it speeds recovery and increases flexibility, both of which can improve performance. "If you have the right shoes and training plan, and you eat and hydrate well, massage is the one extra thing that will make a difference in how well you train and race," says Denunzio. Sports massage combines other massage techniques, including deep-tissue and Swedish. What sets it apart is that it targets and reduces tension in muscles and joints that are affected by athletic use and injury.
But don't just take our word for it. Researchers from Ithaca College in New York recently found that massage therapy administered two hours after exercise reduced the intensity of muscle soreness 48 hours later. An Australian study showed similar findings: Post-exercise massage lessened soreness 24 hours later.
Read the whole article here.
Start thinking like the athlete that you are and schedule a post-run massage! Coach's orders!
Orange Zest is the best!
Coach Kathy S.
Aqua
"Jogging is very beneficial. It's good for your legs and your feet.
It's also very good for the ground. It makes it feel needed. " ~Charles
Schulz, Peanuts
Purple
Hello Purple Walkers,
What you do on Saturday to recover can have big impact on how you feel for the rest of weekend or even the rest of the week. As the Saturday distances get longer for both the half and full walkers don't just think about what you need before your walk. The best time to think about recovery is before you even finish your walk.
Begin the recovery before you finish your walk. During the last mile(s) of your walk, either drink a cup of the fluid replacement on the course or better yet take a last gel. It will get you started on the recovery process before you finish. The extra carbohydrates will begin assisting your body in recovery as it begins to be absorbed while you are finishing. After you finish start drinking and eating. Although it is very difficult for many to want to eat or drink as soon as we are done, this is extremely important in getting nutrients in to begin repairing all of the damage you have done. The minute you finish walking your body starts recovering so what you do can make a huge difference to how long you need to wait before training hard again. Poor management of recovery leads to overtraining, which overwhelms your body's ability to adapt to training stress and can cause fatigue, depression, lowered immunity, burnout, and injury risk. Although everyone recovers differently here are a few tips from your coaches on what they recommend.
Recoverite and stretching immediately after completing the workout. Light activity for a few hours so I don't stiffen up (running errands, etc.) then a nap. -- Madeleine T. Lutz
I drink a recover drink and eat something as soon as I'm done. Then when I get home I use cold water on my muscles. Cold Water is Magic! After a walk you can run a cold hose over your legs (especially your shins) and this seems to really help reduce fluid build-up. Then for the rest of the day I keep moving to avoid stiffness and continue to drink plenty of fluids to replace what I lost and make sure I get a good nights sleep. -- Asst. Coach Janel
Our first important benchmark race of the season is quickly approaching, and we want you to be pumped, healthy and ready for the challenge. "Remember, it, doesn't matter whether you come in first, in the middle, or last. All our medals look the same but you get to say, 'I have finished where others never started.' There is a lot of satisfaction in that." Have a great week. Happy Training and Walk on Walk Strong
Asst. Coach Janel
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| Ask the Expert
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 Q: I am training for the half. I read in the newsletter about knee pain. I do not have knee pain, but I definitely am beginning to "feel" my knees while running. I also tend to feel them when standing after my post-run rest. Should I be doing something about that? What about glucosamine?
A: "Feeling" your knees is an early symptom of some irritation, probably some friction around the patella (knee cap).
I would recommend:
Ice after your runs
Do the SOS check:
S = check your shoes with the RGR staff to see if they are right for your foot type
O = if you ARE a major over pronator consider adding an over the counter orthotic
S = stretch. I would have to see if you are tight.
Glucosamine is a healthy supplement for knees. Dr. Zaharoff usually recommends 1500 to 2000 mg per day. Takes a few days maybe weeks before you might notice a change.
Good luck,
Julie Barnett PT
wk: 616-0646
This information is not in place of consulting with a sports medicine physician.
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Thanks, Zandra. for submitting a question for our Ask the Expert column! Zandra is the recipient of a USA Fit running cap 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.
Brice Moczygemga - Yellow group
"Brice's knee was hurting but instead of giving up and going home, he volunteered to help the team by working the water station."
Water Stop Team 7/25/08 - (honorary) yellow group
"Cool water was great and manned stop was a mental lift to get us to the end."
Thank you, Brice & the yellow water stop team, 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
This week we drop back in mileage, plus we don't have a speaker, so we'll make our announcements, draw for the door prizes, and get on the road. We'll start our yoga class this week at 9:00 a.m. (same location, Crown of Life Lutheran Church-Stone Oak & Knight's Cross).
See you Saturday.
Rudy
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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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| Run for the Fallen
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Sunday, August 24th
To coincide with the team running at Arlington National Park, join us on the final day at Veteran's Memorial Plaza, in downtown San Antonio, at the intersection of Jefferson and Martin St. starting at 7:30 am. The 1.5 mile run begins at 8:00am. This is a free, family-friendly event - walkers, bikers, Segways are welcome. Let us know you're coming - please RSVP to runforthefallensa@satx.rr.com. To download a bib, visit here. A national effort to honor our fallen heroes by running one mile across the country for every service member killed in Iraq and Afghanistan. |
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Aug 9th
Time: 6:00 am
Location: Run Gear Run
Seminar: None - door prizes instead!
Workout: Group run/walk
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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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