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Issue: Week 13
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August 13, 2008
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Greetings!
This is the middle of week 13, does anyone know what that means? It means we are HALF WAY THERE! Yes, our 27 week program is officially half over. You will be crossing the finish line before you know it. Congratulations to everyone for keeping your aim on this goal!
- 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!
- Reflective Xinglet from Amphipod
- Running socks from Fila We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Tapering
As we cross the halfway point in our training, we enter a new phase. You will notice that the schedule has transitioned from a steady increase in long mileage to a sequence of peaks and valleys. This is more noticable in the full marathon schedule, but is also present in the half marathon schedule. The reason for this shift is that we want to reduce the risk of injury while maintaining an appropriate progression for our goal distance. It is important that we have periods of recovery (called taper) in between high intensity (= longer mileage). Understanding the taper can be key to your success in the training! That's because if you IGNORE the taper portions, and continue to press on with more mileage, you might end up "overtraining" which leads to burnout, either physically or mentally.
Here is a great article on what to look for as symptoms of overtraining, adapted from Heart Zones Training:
Recovery and Overtraining
Your body becomes fit and strong as a response to the stress you place on it. This is called adaptation, and training is a form of stress. When you train over long distances, hills, or speed, your body wants to make it easier for you by building a stronger heart, stronger muscles, and stronger joints. USA Fit has developed a program for you that builds each week and then incorporates a recovery week. The recovery week may include shorter workout duration and/or a decrease in the number of workouts for this week. It's in this week that your body rests and rebuilds itself as a stronger machine. Really it's in the recovery week that you have the most muscle growth. This point should shed light on the importance of a recovery week. Without it, your body does not have the opportunity to rest and get stronger. If you continue to train without incorporating rest weeks, you will burn out! The term for burn-out is "overtraining."
There are physiological events that take place when you have over-trained:
· Reduced muscle glycogen
· Elevated serum cortisol
· Iron deficiency
· Decreased bone density
What do these physiological changes look and feel like?
· Excessive fatigue
· Loss of appetite
· Muscle soreness
· Increased injury
· Poor sleep
· Altered menstrual cycles
· Increased HR at rest
· Poor immune function
Psychologically it can feel like:
· Lack of concentration
· Mood changes
· Fear of competition
· General apathy and lethargy
As a group of athletes your fitness level is on a sharp incline. If you've been following the training plan, you should be seeing a lot of improvement in your walking or running endurance. For some who are new to endurance training, this sharp improvement can be a huge source of motivation-so huge that you may be inclined to skip the recovery week to keep the improvements growing. As mentioned earlier, this tactic will lead to injury and overtraining.
The key to a good training plan is to find the balance between stress and recovery. Your training plan should provide enough stress that your body is pushed to muscle breakdown, but not injury. It should also provide enough recovery time to allow your body the opportunity to rebuild and replenish itself. USA Fit has outlined this for you. If at anytime you are having difficulties sticking to the plan or feel any of the above symptoms, please contact your coach.
"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 13-16 miles. Half marathoners will be doing 5-7 miles. Due to the long mileage this week, we've aligned both routes to maximize usage of the two aid stations. The courses overlap and full marathoners will get to visit both aid stations (one of them twice).
The first aid station will be at the corner of Lockhill Selma & 1604 (hit twice) and the other will be at Bitters & 1604 (half groups will hit this one only).
Here are the aid station locations for all groups:
- 5 mile walkers - 2.5 mi
- 7 mile runners - 4 mi
- 13 mile walkers - 5.25 mi, 7.75 mi, 10.5 mi
- 14 mile runners - 5.25 mi, 8.75, 11.5 mi
- 15 & 16 mile runners - 5.25 mi, 9.75, 12.5 mi
Please make sure you are carrying
enough water to refill at these distances. There are several friendly gas stations along the courses this week -- we encourage you to carry a few bucks just in case you need to make a pit stop.
Another note about the route this week -- it is state law that pedestrians (that's you, whether you are walking or running) utilize sidewalks if they are available, regardless of which side of the street they are on. During portions of our course, there will be only one side of the road with a sidewalk. Use it -- both on the out and the back portions. Yes, the Shavano Park police are familiar with this particular law and are not afraid to drive behind us with sirens to remind us!
Thank you to the YELLOW group for hosting the aid station on Route #1 this week to our good friend Steve Makarsky (former USA Fit member and recently returned military man) for hosting the aid station on Route #2 this week. Please welcome him home when you stop by!
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 23 - BLUE/GREEN
Sat Aug 30 - ATP
Sat Sep 6 - PURPLE
Sat Sep 13 - AQUA
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Time Change
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 This Saturday 5:30 am for full marathoners!
Due to the long mileage this week for the full marathon groups, we will start promptly at 5:30 am. No seminar, so don't be late!!! We will return to 6:00 am next week and the next early start will be on Aug 30th.
The half marathoners are NOT starting early this week -- they will meet as usual at 6:00 am.
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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'm tired! The last couple of long runs have been very mixed. I feel good when I start out, but then after a few miles I start having pain or soreness in my legs. Typically I feel my legs are pretty strong, but this year Team ATP has been doing lots of leg exercises and my legs have been getting worn out. It is tough to run when your legs are worn out. But your legs are going to be worn out toward the end of the marathon. You need to train to make them stronger. The USA Fit training program will have you do less miles as we near the Marathon. This is called tapering and it allows your muscles to rest and recover before a long run. Maybe I'm getting old, but I have found that when we have an ATP workout on Thursday evening I have more soreness Saturday than when we workout on Wednesday. That extra day allows my muscles to recover and it makes a difference in how I feel during my long run.
Now each person has different recovery times and as discussed last week getting a massage or extra rest helps you recover faster.
In golf it is all about consistency and there use to be a belief that if the PGA tour players lifted weights during a tournament that their muscles would be worn out and they would not play well in the tournament. Then Tiger Woods comes along lifting weights everyday and he has the strength to hit the ball farther and he does not get worn out after 18 holes. Now all the golfers are working out and the PGA tour even has a traveling weight room trailer that goes to all the
tournaments. They also have a trailer with physical therapists to help them recover.
You have to find out what works for you and adjust. I know that if I have an important run on Saturday that I should not have a hard workout on Thursday.
I'm sure all the athletes competing in the Olympics tapered their workouts leading up to their competitions. Everyone, except maybe Michael Phelps. I hear he swam over to China as a warm up.
Keep Smiling.
Larry Graf - ATP Coach
Blue /
Green
As we complete our long run benchmarks, it's time for us to go into our taper. What exactly is the taper? The taper is the part of our training where we reduce the mileage and intensity the weeks prior to our event. Many rookies and novices have a difficult time understanding the logic behind the taper. The taper is just as key a factor in your training as building your mileage, doing your speedwork, etc. There are many variations on how long the taper process should last, and how much reduction in mileage there should be during the taper process, but all of the evidence points to having a taper period prior to your full / half marathon as an essential part of your marathon / half marathon training.
So, how does this work? Here is a key reason - RECOVERY. You've built up your mileage over the last 5-6 months, and you've run your longest run of your training program. For many of you, this is the longest you've ever run before. Now that the body has been stressed by this workload, it needs some recovery time to rebuild damaged cells, repair any micro tears in the muscle fibers, and to restock the body with glucose and glycogen. Remember that glucose and glycogen are the stored forms of carbohydrates in the body. This is stored as glucose in the blood and the muscles, and as glycogen in the liver. Your high mileage runs deplete these stores, so before your event, we've got to "fill up the tank".
Here's another key point that many novices don't grasp: NOTHING YOU DO IN THE LAST TWO WEEKS OF YOUR TRAINING WILL IMPROVE YOUR PERFORMANCE FOR THIS EVENT. Often, novice runners get nervous because they've missed some workouts, etc. They figure that now is the time to play "catch up" for those missed workouts-it's not! Doing so will only fatigue the body, and could even result in an injury. That's not an excuse to just plant yourself on the sofa for the next couple of weeks, but you should be cutting back on your mileage, and on the intensity of your workouts.
A common question novices ask is "Won't I lose my fitness if I back off on my mileage?" The answer is "No". First off, this time is not for completely turning into a couch potato, so we will still be running; however, we will reduce both the mileage and intensity. We'll still get the muscles moving, blood flowing, etc., and this will prevent us from losing our conditioning.
Still not convinced? How about doing a Google search? Try "marathon taper" (or a similar variation), and check out some of the articles you'll find there.
Yellow
Hello Yellow!
Our weekly focus in on tapering. You may hear the term "taper madness". This is a normal condition many runners feel during the taper period. You'll be running less mileage and have extra energy. You may start feeling anxious and restless. You will be used to running long and may feel the need to keep up the mileage. DON'T! Tapering is an important part of your training plan. During the taper period you will need to cut back on your weekly mileage and the training intensity of your runs. Remember that just like cramming for a test is no way to study, no hard or long workout done in the final weeks is going to improve your performance on race day. Take the time for your body to recover and repair any micro tears or injuries and come out strong on race day. Don't try any new cross training and resist the urge to clean out the garage or landscape your yard. Sit back relax and get ready race!
C-ya on Saturday!
Ron
Red Red Group Marathoners,
Tapering the last few weeks before the marathon is an important part of our training program. It is when our bodies get a chance to correct the accumulated wear-and-tear of training, and replenish the glycogen stores in our muscles and liver, as well as giving our immune systems a boost. A marathoner needs to taper three weeks prior to the race. The key to an effective tapering is to substantially cut back the volume (mileage) but to maintain the intensity. A guideline for cutting back your mileage the 3rd, 2nd and race week is as follows: 20%, 40%, and 60%. For the speed workouts or interval training sessions keep the speed, but cut back the repetitions.
There is also an important psychological component to effective tapering. It is important that you approach the starting line confident in your training and knowing that the taper has given your body the maximal edge in performance.
We all have to listen to our bodies and our running logs are an important tool in training. If you are feeling irritable and tired, your runs are sluggish and slow and you are having a hard time getting motivated. These are signs you are overtraining. It is important to have rest days to give your body time to recuperate, especially after an intense effort like speed work. Hard to believe, but we are approaching 3 months to race day!
Happy Running!!
Coach Kathy
Orange We've made the halfway mark in our training and it is all downhill from here until the marathon! Just kidding. We will still have a few hills to climb, mentally and physically, but we can do it!
Most runners will divide up a long run into two parts. Once they make the halfway point it is a mental shift that says, "downhill from here." It helps at the marathon in order to plan for a negative split, and it helps in training to keep you motivated until the end. So if you have made it this far, just hang on until the finish!
At this point in our training we have several benchmarks to help us prepare for the marathon and to gage our progress. If you miss one or more benchmarks, you will be ok to still run the marathon. You may not be as trained as you hoped, but you don't have to give up on the marathon completely.
It helps to utilize these benchmarks to practice for race day. This newsletter gives ideas on how to taper your training and how to get ready for a race. Here are some ideas on how to prepare for one mentally:
Before race day or any benchmark runs, visualize yourself in the following situations and mentally rehearse your response:
· It's warm, freezing, or blustery. Less-than-ideal conditions mean you have to adjust your time goals. Headwinds can slow your finish time by several minutes, and heat or cold by even more. A survey of marathon finish times suggests that 55 degrees is the ideal temperature, a temperature of 35 or 75 degrees adds 7 percent to your time, and an 85-degree day adds 10 percent.
· You start out ahead of goal pace. Slow down to goal pace as soon as you figure this out (hopefully no later than when you hit the first mile marker), because running an even pace is crucial.
· You start out slower than goal pace. Speed up, but only to goal pace, because trying to "make up for lost time" is a fool's game. You can still achieve your goal time by speeding up slightly during the second half of the race.
· You slip off goal pace midrace. This is the time to become your own cheerleader. Coax yourself back into the groove by thinking about all the training you put in and how badly you want to achieve your goal.
· Your old (knee/shin/foot) problem acts up at midrace. Decide in advance how bad it has to get before you'll drop out. A good guideline is that if the pain forces you to alter your stride, drop out so you don't develop a long-term injury.
· A side stitch strikes. As excruciating as these can be, plan on hanging in there, because most stitches vanish within a couple of miles--especially if you slow down and apply pressure to the area where you feel the stitch.
It has been great to see Orange well represented at the track on Tues. Keep it up, Orange TEAM! We will adjust the time back to 6:30 sometime in Sept due to our workouts getting longer and the heat letting up, I hope! Stay tuned for further details! Do make a point of coming out and working out with your TEAM. We are only as strong as our weakest link and Tues night workouts are designed to make us stronger!
Don't forget:
- Early start on Sat (5:30).
- Register for your benchmarks (see links in newsletter and print out your registration forms, turn in with payment at RGR) As a group we are doing the Army Dillo 32K and the SARR 5 miler Whine Run.
- Check your email for our women's marathon viewing party. Hint: it's at my house.
Orange Zest is the Best!
Kathy S.
Aqua
Hi Aqua group,
Wow, way to go Saturday!! 6 miles. You should all be proud of yourselves. I know it was hot and humid out there, and I hope the water stop helped out. Now that we are increasing our miles, we will have one water stop from here on out. However, we still want to see you carrying your own bottles.
Many of you have signed up for the Fleet Feet Sports Sunrise 10K. We will be using this race as our benchmark for the half marathon. So, this weeks topic is on tapering. Tapering means to cut back on running in the time before a race. This cutting back in activity helps your body and mind to be rested and ready. So with that said, I have listed a few things to do before race day.
1. Gauge tapering by the distance of the race. The longer the race, the longer the tapering.
2. Taper for 3 to 4 days for a 10K and 2 to 3 weeks for a half marathon. As we get closer to the Rock and Roll, we will be cutting our mileage by at least 20 to 30 percent 2 weeks before and 50 percent one week before. (we will get into more details as we get closer to our big race)
3. The day before the race, consider taking the day off.
4. Resist the urge to run too fast during a taper. You should be moving no quicker than "conversation pace" or the pace at which you can comfortably talk while running.
5. Use swimming or another cross-training activity in place of running while you taper. Just remember to keep all activity relatively light.
6. Stay calm. Tapering, while necessary, often creates nervous energy and anxiety.
Tapering is a very important part or our training. When we are supposed to be tapering, I know there will be a few who feel so good, that they will keep running and maintaining the same schedule. Don't do it. If your body doesn't have the opportunity to repair itself, your hard work can eventually backfire, causing your running and your quality of life to suffer. This is the point that we call, "Overtraining". Overtraining causes performance to drop and injuries to rise, as well as sleep disturbances, frequent and never-ending colds, headaches, decreased libido, and even depression.
Overtraining, can strike at anytime. And doesn't alway mean sore muscles, and achy bones. Changes in demeanor are an early sign of overtraining, so if you recognize this, you can adjust your training to prevent physical damage. You can take care of this by taking a day off or postponing a tough tempo workout. The more advanced the syndrome becomes, the more downtime you'll need to recoup.
Some irritability after a period of hard training is normal. But a change in disposition shouldn't last more than a day. If this is what you are seeing, chances are you are trying to do to much, you are not getting enough rest, and you are not paying attention to your post run meals. You should have the same commitment toward your recovery as you do toward your workout. Once you make these changes into your training, you will see big improvements in you self and your training. If you have any questions, in regards to this topic, please feel free to ask.
Hope your training is going well, and we look forward to seeing you all Saturday.
Aqua Coaches
Ann Marie Oda and Laurie Kaplan
Purple
Hello Purple.
Over training can be a problem that results in illness, injury and underperformance. You may be feeling good from all the benefits of your walking but you want to be careful not to become an excessive exercise
addict. This is when you give your training top priority, and you train despite pain, illness or injury. We over train our bodies when the amount and quality of recovery time is insufficient to fully recover from the stresses of training. What is important for you as an athlete to consider
(and you are an athlete) is the delicate balance between training hard enough, training long enough and getting sufficient rest.
Intense training days during Saturdays or mid week work outs reduce your muscle strength thus lessening your performance capacity. So if all you do are intense work outs your body doesn't get a chance to heal. Tapering your training is when you reduce both the frequency and duration of your workout before a major benchmark or goal in order to allow your body to recuperate and compete at its peak. Typically the higher the mileage or intensity of the goal will determine the length of your taper period. San Antonio fit has built tapering into the program so all you need to do is stick with the program.
While we like to think that we are invincible and that we should be able to train hard every day, the fact is it does more harm than good. A balance of training and tapering will allow you to achieve our goals in a more productive, healthy manner. Remember it is possible to taper off your
activity and not only maintain your performance but also achieve a stronger better you. I cannot overstate this enough. Marathons require a lot of mileage training and that training takes a toll on your body. In order to perform at your best in the benchmark and future milestones, it is
important to taper and not over train so that you have the benefits of your built up fitness and sufficient rest so your body can handle the stress you will eventually put it through.
Here's a quote that I think pretty much brings home the point.
"I seldom run hard in training leading up to a big race. There is little point in leaving my best work on the training track." - John Walker, the first man to run a 3:50 min mile
Happy walking this week and Walk on Walk Strong
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| Ask the Expert
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 Q: I have a knee pain to the side of my knee and to the right of my knee cap. It hurts during my training runs and goes away the next day. What can i do to help? I apply an ice pack after my runs and take Ibo for pain.
A: Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com
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
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Thanks, Roland. for submitting a question for our Ask the Expert column! Roland is the recipient of a Smooth Solutions gift certificate for his 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.
Steve Markle - ATP group
"After he is done doing his own long distance run he drives his truck along the route and makes sure people or runners in his group are ok and hands out cold, cold, cold bottles of water."
Scott- Blue/Green group
"Scott has consistently ran at the front of the blue pack and reads the routes...so he doesn't have to continually ask where we're running every Saturday. Scott also does a great job of understanding his limitations and pushing past them. He ran 15 miles for the first time in his life on Saturday and didn't think he had anything left in the tank to finish strong but was able to put out a 'runner's kick' running down Voit to the finish! I see him doing very well this year!"
Thank you, Steve & Scott, 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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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. |
| Run Gear Run News
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 Look who's coming!
Run Gear Run is proud to be one of the local stops for the Mizuno Run With Us Tech Van!! Come on Tuesday night and get a FREE Mizuno Dryscience™ T-Shirt.Aug 19 5:30 PM - 07:30 PM
MIZUNO'S "RUN WITH US" CAMPAIGN ON TOUR
Norcross, GA (April 15, 2008) - Mizuno, a leader in running footwear and apparel technology, recently introduced a new community-driven, experiential marketing campaign, called "Run With Us". This new grassroots campaign made its debut on March 30th in Atlanta, Georgia at the ING Georgia Marathon, of which Mizuno was the official footwear and apparel supplier.
The "Run With Us" grassroots campaign is a mobile running tech lab designed to provide expert analysis and recommendation for runners of all skill levels. It features a grand scale technical van which will house two of Mizuno's state-of-the-art "Precision Fit" terminals. There, consumers are provided an innovative and thorough biomechanical analysis of their foot type and running needs. The "Precision Fit" procedure determines which type of running shoe best suits the runner's foot type, running style, and running goals. Runners are also given a chance to "test ride" footwear that have been suggested for their biomechanics. All participants in the "Run With Us" program will receive a free Mizuno Dryscience™ T-Shirt.
"The Run With Us promotion is a unique and exciting way for runners who may or may not have experienced the Mizuno brand, to do just that," said Mizuno USA's Dave Lambert, Vice President of Sales for the Running Division. "We firmly believe that the comfort, quality, and performance of our running shoes and apparel are second to none, and this is a great way for runners to experience it for themselves."
This year, the "Run With Us" mobile running lab will visit races, expos, schools and universities, and specialty running stores and sporting goods retailers throughout the Southeast United States. "Run With Us" is expected to visit three to four locations per week, allowing plenty of opportunities for runners to test the Mizuno brand.
Mizuno's official website, www.mizunousa.com will list scheduling information and locations that the "Run With Us" tech van will be attending.
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Aug 16th
Time: 5:30 am (full marathoners) & 6:00 am (half marathoners)
Location: Run Gear Run
Seminar: None - door prizes instead!
Workout: Group run/walk
Sponsor Fair after the workout!!!!
> YMCA
> Brooks Running
> Smooth Solutions
> Nutrition for the Heart & Sole
> Papouli's
> Dr. Zaharoff & Julie Barnett, PT
Food samples from Papouli's Greek Grill!
Smooth Solutions is offering 30% off any body site!
From Dr. Zaharoff & Julie Barnett:
- Learn what specifics to do for your injured area
- Ask Dr. Zaharoff (sports MD) or a sports PT/PTA about what to do or not do for your problem
- Braces, taping, orthotics: We have the answers!! Stop by and ask us.
- What to change? Ask the sports medicine experts if you have questions.
- Can't make the Saturday event: email us at jbbarnettpt@msn.com or amzsportsmd@msn.com
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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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