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Issue: Week 14
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August 20, 2008
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Greetings!
Our first race benchmark is here! The half marathoners will be gone this Saturday doing the Fleet Feet Sunrise 10k. Next up will be the Army Dillo 32k for the full marathoners on Sept 21. These races will be golden opporutnities to test out your race day plans and also to enjoy all of the the fun and excitement that race day holds.
This issue is dedicated to race preparation. Full marathoners, you'll want to file this away for next month!
- 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!
- ASICS grill set
- Drawstring backpack from RGR
We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Race Prep
Here is our favorite timeline for race
preparation. This
applies to 5ks, triathlons, marathons, or whatever
race you have on your calendar!
- Have all race gear/clothing assembled at least
2 days before the event (ex. Friday). Make
sure you have everything you need!
- The most important night of sleep is 2 nights
before the event (ex. Friday night). Don't count
on a good night's sleep on the night before the race!
- Eat well-balanced, easily digested meal and
hydrate well the night before the race (ex.
Saturday)
- Eat two hours before the race start time
(ex. 5:00 am). Try to eat a long-lasting (ie. low glycemic index)
carbohydrate to give you sustained energy.
- Stop hydrating one hour before the race
start.
- Arrive at the event, ready to warmup and
stretch at least one hour before the start
time.
You also should take some time to review the race course and mentally prepare for the event. Check out the link below for the Sunrise 10k course. If you have time, you can even drive it beforehand.
Fleet Feet Sunrise 10k Course Map
Have a great race!
"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 8-10 miles. The
aid station will be located at approximately 3.25 miles on the outbound
side, and the distance on the return will vary based on your turn
around point. Here are the distances:
- 9 mile walkers: 3.25 mi & 5.75 mi
- 8 mile runners: 3.25 mi & 4.75 mi
- 10 mile runners: 3.25 mi & 6.75 mi
Please make sure you are carrying
enough water to refill at these distances.
Half marathoners will be at their benchmark race, so we will not have a Route #2 this week.
Thank you to the BLUE/GREEN 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 30 - ATP
Sat Sep 6 - PURPLE
Sat Sep 13 - AQUA
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Time Change
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 This Saturday back to 6:00 am
We will return to 6:00 am this week, however we will start early again NEXT week - Aug 30th @ 5:30 am -- for full marathoners due to the mileage.
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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've run 5 races so far this year - Race for the Cure 5k; Spurs 5k; Police Officer's Memorial 5k; Flag Day 5k; The July 4 miler and this weekend the 6th will be the Sunrise 10k. Each race I've improved my time. I always set a goal for each race. I don't always achieve the goal, but I always take something positive from each experience.
Each race I have refined my race prep and I'm sure that the newsletter will have a checklist of some sort of what you need to do to prepare for your race. You should be approaching your Saturday morning SA Fit runs each week as a prep for a race. That way you have a routine of things you do the night before and the morning of your race. The thing about a race is that it is normal, but turned up a notch. There are a lot more people there. You're timed in how fast you complete the run. You have to put the racing chip on your shoe. You have to put the bib on your shirt. The runners in the Olympics have bibs pinned on. Can't they make a shirt that has built in clamp or something to attach the bib with? You have to figure out where to park and where the restrooms are. There are a lot of unknowns in a race and with unknowns can come fear. But don't worry, be happy. There will be other SA Fit runners there to talk to and support you. Check your list, you will be okay. Plus this is a short run. You probably will not need toilet paper, that is, unless you plan to TP someone's house along the way. Nay... that would mess up your time. The one thing you need to make sure is on your list is a Positive Attitude and it helps if you have a smile on your face.
You live longer once you realize that any time spent being unhappy is wasted.
Keep Smiling.
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Race Prep: For you full marathoners, we've still got some time before we're actually doing our race preparation; however, it does not hurt to be thinking about it. This is actually something you can be practicing and refining on Friday evenings, in preparation for you Saturday morning runs.
It's a bit easier when you live in the same city as the marathon, because you're not worrying about packing, travel, etc. Either way, I have a list that I use. Some of the items on the list are as follows:
· Things for before the run:
o What do I plan on having for breakfast?
o Sunscreen, Body Glide
o "Throw away clothing" to be discarded at the start (when the weather is cold).
· Things for the run:
o Race day clothing (What will I wear if it is warm? What will I wear if it is cold?)
o HR monitor, sunglasses, energy gels
o Will I carry my fuel belt with me? I've yet to do this; however, after Chicago last year, if I was in an event that I knew was going to be as warm again, I'd reconsider this.
· Things for after the run:
o Post run change of clothing, sandals
o Recovery drink
o Cell phone & a few dollars cash in case I need to make a small purchase
As far as the race day clothing, it would be wise to test this out on our longer runs to make sure there is no chaffing. Also, check the mileage on your shoes, and perhaps get your replacement pair purchased and broken in before the run. One of the cardinal rules of marathoning is: "Never try something new on race day".
Happy Running!
Coach Rudy
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You always hear the old saying "you practice like you play." This is true for learning to pace yourself and learning what methods are best for your nutrition (i.e. gels, gatorade, shot block, electrolytes, etc). The main key race prep area you should practice is...always think ahead by making a list of the items (clothing, food, supplements, etc) that you'll need for your training runs and you'll carry that over when you're preparing for race day...to reiterate, you practice like you play (or run). Hopefully by now, you've built yourself a good understanding of what does/doesn't work for you and have developed a plan from that. However, if you haven't developed a personalized plan yet...there's still time to create your plan and race your best! Best of luck w/ your preparations and happy running!
Jim Martin
Yellow
To keep it simple, this is what I do:
0. I hydrate, drink, and then consume liquids (I repeat this step many times)
1. Fully charge my Garmin race watch (and my Zune music player...sometimes...)
2. Make sure I have what I want to eat for breakfast on race morning (never assume everything is fresh)
3. Set two alarms
4. Pin my race number to my shirt
5. Attach my race tracking chip to my running shoes
6. Lay out my race shorts, socks, shirt, and shoes
7. Put my Garmin race watch inside my running shoes so I don't forget it
8. Place Body Glide, and bandages near my toothbrush
9. Put the following in my gym bag:
-Carbohydrate Gels (Always carry one extra in case one doesn't open or you lose one)
-Towel
-Recovery drink
-Gatorade (one for before the race and one for after)
-Post-race dry clothes (Shoes, socks, shirt, etc...)
-Sun glasses
-Running cap
-Music player
-Body Glide
-Ibuprophin
-Extra bandages
-Wallet
-Cell phone
10. Forget to do one or more of the above things
Ross
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Hello Yellow Group,
This week we want to talk about race preparations.
The week before race day you will want to watch what you are eating. Stick with what you know works for you. Don't try to add anything new to your normal diet. Hydration is also important and make sure you supplement water with a sports drink to keep up your electrolytes and it will help get in additional carbs. You'll also want to get as much rest in as you can. If you are like me, you will not be able to sleep the night before the race.
Pick out your race gear early and have a back up plan for any change in the forecasted weather conditions. If you are traveling to a race pack extra everything. Don't wear anything brand new! Make sure anything that you are planning on wearing from shorts, to shoes, to headbands etc., you have worn on a long run. This includes the race shirt in your packet if you get one. You will not know if the shirt will chafe. (It is also considered by some veteran runners a race "fashion faux pas" and some of your superstitious runners (like me); think of it as "bad mo-jo" to wear the race shirt before you finish the race.)
Pick up your race packet as early as possible. For most marathons you will not be able to pick up your packet the day of the race. Verify the info on the bib and timing chip (if it's a chip timed event) is correct before you leave.
The night before lay out everything you will need for the race. Pin your bib number on your race shirt. If you are running a cool or cold weather race and have a throw away shirt, put the bib on the shirt you are going to have on at the end of the race. For road races the bib goes on the front of your shirt. At some races when there are two distances starting on the same course with a turn off point you may get an additional bib. It may say "Half-Marathon" etc. This will go on the back of your shirt to help racers stay on the correct course and not follow the wrong group. Make sure you have all your gels, electrolyte pills, water bottles etc... Is your GPS unit charged? Do you have any cold weather gear if needed? Pick up a cheep rain poncho or a large trash bag and have it ready just in case. Even if it doesn't rain you can wear it to keep warm and you can just trash it at start time.
The morning of the race get up in time to eat a familiar breakfast. Make sure you are hydrating. Leave your house/hotel etc. with plenty of time to get to the start line. Use the port-a-potty early and it's always a good idea to bring your own tissue in case they run out. Get to the start line and try to find a place near your projected pace group. Now just get ready and enjoy the experience.
C-ya,
Ron
Red "Experience is what you get when you didn't get what you wanted. It is
a reminder that failure is not just acceptable, it's often essential."
- Randy Pausch
Orange Tap! Tap! Is this thing working? I just wanted to make sure that you are still out there. Still getting the newsletter? Got that orange tag on your shoe? You know, the pair that is sitting in your closet?
There are way too many members of the Orange TEAM that have gone incognito. It is really difficult to stay motivated in your training when you have been away from the group for several weeks. We've missed you on Tuesday nights, too! Since we talked last week about using visualizing techniques to prepare for a race, I thought I would share some thoughts on staying motivated.
If we haven't seen you in a while, come on out and join us, even if it is for a short run or a Tuesday night workout at the Reagan track. Shoot me an email and let me know if you have moved to Botswana or switched to training for the Valero Bike to the Beach (traitor!) I'd like to know that you are not avoiding me. At least you didn't get this guy for a coach:
http://www.youtube.com/watch?v=YO8_N4YkEns
I am really proud of our dedicated TEAM members who keep coming out despite unbearable heat and humidity. If we can run in these conditions, we are going to be prepared for anything that the San Antonio Marathon or any other race will throw our way. Great job on following pedestrian laws on Lockhill Selma. Hopefully the next time we won't be treated like this:
http://www.youtube.com/watch?v=GplUshckhn0
I enjoyed watching the women's marathon (WTG Liza!) with our Orange and Red group friends. Thanks for making the drive out to our house! I am so glad to have great friends that make running fun.
http://www.youtube.com/watch?v=bG_UDYtNXUo&feature=related
I'll leave you with a few words from Runner'sWorld.com on ways to stay motivated throughout the training program:
"What motivational tips can you share with others that keep you going when you're right smack in the middle of your marathon-training period (and feeling kind of tired)?
I'm in the middle of training for my first marathon. When I don't feel like going out to train, I remind myself that this is something I have wanted to do for a long time, and the only way to accomplish my marathon goal is to train. I have a copy of the entry form for the marathon I chose hanging up so I can see it and remember why I'm training so hard.
Mark J.
My advice would be to think of all those whom are not able to run, or not even able to walk. Many people are faced with health problems, so one should be grateful to be able to run.
Jessica S. from York, PA
It is hard when you hit the middle section of marathon training. The runs are getting longer and the race seems so far away. I tell myself that I could cheat a little on following my training guide, but in the end it will only hurt me. I do the scheduled runs religiously, because they make the marathon so much easier, and when you get to that starting line, you are thankful for all those miles. Then when you cross the finish, you are so full of pride you realize every mile in training was worth the pain and boredom.
Gina A. from Pittsburgh, PA
I'm in the middle of my first marathon training, and I'm starting to feel mentally-drained. To keep myself motivated I do several things, including scheduling a deep tissue massage after my long run every other week, making sure I have a running partner for my long run, keeping a journal so I can review all my hard work so far, and reading every word in Runner's World!
Lisa T. from Jacksonville Florida"
Orange Zest is the Best!
Kathy S.
Aqua
Hey Gang,
Wow, what a great run Saturday. I don't know about you all, but I loved that route. I would love to hear your input.
Next weekend, we will not be meeting at RGR. We are scheduled for our benchmark run. For those of you doing the Fleet Feet Sunrise 10K, it is a good idea to have a pre race plan.
This plan can be used for any type of race. 5K , 10K , half marathon or full marathon. Having a good pre race plan can mean the difference between a positive or negative experience. A great way of getting ready for a race is to break it down into stages: the week before the race, the day before the race, race day and the day after the race.
THE WEEK BEFORE THE RACE:
Everyone should be thinking about nutrition. If the race takes 60 minutes or longer to complete, you'll especially want to increase the carbs in your diet, to make sure your muscles' stores of glycogen are toped off. Hydrations is especially important the week prior to a race, however, you need to make sure you don't over hydrate. You want to be at the starting line hydrated, but again, not over hydrated. This means you need to drink enough not to be thirsty and include sports drinks as well as water for your hydration choices. You may want to skip the alcohol the night before the race. Alcohol can contribute to dehydration and it has been found to adversely contribute to an athlete's performance.
Caffeine may be a performance enhancer for some, however it should only be used if you are used to it. Again, nothing should be tried for the first time on race day. Caffeine is also a diuretic, which can contribute to dehydration. Drinking caffeine is a personal issue.
Start planning your pacing and mental strategy for the race. Think about how fast you want to start the race, and what times or paces you plan to complete key milestones in the race, such as the half way mark. Think about when to increase your pace for the finish. You many want to write your plans down, and spend some time visualizing yourself following your plan. In other words, plan your race and race your plan.
Try to eliminate as many distractions as possible the week of the race, and reduce any outside stresses. Get plenty of sleep to allow your body to fully recover from your training and to be fresh for the race. Register early for the race, and pick up your packet early. You should do this so you can spend as much time familiarizing yourself with the route, parking locations, and know the location of the starting line. I recommend that you get to the race at least an hour before the start time.
Create a checklist of everything you'll need for the race, including clothes, shoes, food, etc. The following is an example of a checklist you may want to use.
Shoes
Socks
Shorts
Jog Bra for ladies
Energy Bars or Gels
Body Glide
Race Number
Water bottles
Race instructions, Directions, etc.
Safety pins or race number belt
Sunglasses
Sunscreen
Towels
Chance of clothes and shoes
Shirts
Bag
Hat
THE DAY BEFORE THE RACE:
Focus on staying well hydrated, drinking water and sports drinks as often as possible. The evening before the race, eat a healthy carb dinner. Don't over eat though. Remember that you did the majority of your fueling up the night before.
Before going to bed, gather your items from the checklist. Put everything you'll need after the race in a workout bag.
Do your visualization exercise a few times that day.
Lay out all the clothes you plan to wear, and pin your race number to the front of your shirt, shorts or attach it to your race belt. Getting everything together well in advance will help.
RACE DAY:
Stick to the foods and drinks that have been working for you. Race day is not the time to try anything new. Continue to hydrate with water and sports drinks.
Arrive early enough to park, get post race gear ready. The last thing you want to do is rush around. Leave enough time to use the restroom one last time just before going to the start line, keeping in mind that there will likely be long lines for the restrooms.
DURING THE RACE:
You will feel anxious, and excited, but don't let those feeling take over. Stick to your pacing plan. The race is about you and you all need to pay attention to how you feel. You may have all sorts of people passing you, it's OK. I can't stress enough, run your own race. Please don't try to keep up with those who are passing you. If you need to slow down, listen to your body and slow down.
Remember to drink every 15 minutes. 45 minutes into your race, think about taking your gels, or electrolyte drinks. Remember, do what works for you.
POST RACE:
Make sure you know where the medical tent is located. If you are not feeling well, make your way to the tent.
Drink water and sports drinks to replace fluids immediately and have some form of carbohydrates within 30 minutes after finishing. The rest of the day should be spent rehydrating with sports drinks and water.
Change into dry clothes as soon as possible.
At some point you should take the time to evaluate your race strategy. Did you stick to plan? What will you do differently next time?
Don't forget, CELEBRATE YOUR FINISH. YOU HAVE ALL ACCOMPLISHED AN EXTRAORDINARY TASK.
Good luck everyone and remember to have fun.
Aqua Coaches
Ann Marie and Laurie
Purple
you have officially survived or should I say excelled into week 14. This is a huge accomplishment because your past the halfway point, so give yourself a big pat on the back . . . I'm waiting . . . C'mon do it like you mean it . . .
Ok great now we can move on to few reminders to think of for the week: Make sure you are still keeping up with the midweek workouts. Now is the time that skipping them will hurt you on Saturday!
You may be getting a little nervous about the new peaks in our Saturday mileage. That's normal but remember if you have been following the program (that means both the midweek workouts AND the midweek rest) you are ready. Just give it your best Training during the heat & humidity can take you down. It affects
your pace. If you need to slow down do it. Saturday should not be
your race pace day. Remember it's better if you have a less than
perfect workout than to be really sick or injured.
Remember your Form! Form! and did I say Form! We saw a lot of spaghetti arms on Saturday. When you get tired it's real easy to drop your arms and that not only leaves you open for injury, it slows you down. Remember you need your whole body to finish and not just your legs.
Please make sure you choose the right nutrition for you. Not everyone can use the same products. Whether it's low sugar, low carb or something else consult your doctor first then do your research. There are a lot of allergy free, sugar free organic products on the market. Or you can make your own. Here are 3 websites to check out.
http://www.youbars.com/buildabar/
http://recipes.sparkpeople.com/
http://www.organicathlete.com
Next week is the bench mark for Half Marathoners at the Fleet Sports Sunrise 10k on 8/23. If you have not registered you can do so at the RGR store (Cash Only) or at the event but the cost will increase to $20.
Full Marathoners will still meet at RGR with John & Tania and your benchmark is the Army Dillo race on 9/21 so please make sure to register.
Thanks to our wonderful hosts Madeleine and Gordon for the Pancake Breakfast on Saturday. It was wonderful to get to spend some time with everyone. Thanks again to all those who came by after practice.We discovered that a few hours in the sun + a doggie door + our crazy team members = endless entertainment. LOL We will definitely do it again.
Stay positive and focused on your goal this week. There's always gonna be someone faster, stronger, and healthier than you but you have determination. It's about being better than you were when you started and improving 1 day at a time. You have to expect things of yourself before you can do them. So expect big and you can achieve big!!!!
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| Ask the Expert
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 Q: In regards to last weeks question about "Glucosamine", what about "Trigosamine". I have been taking them going on 7 months now and they seem to be doing the job. Any feedback on that would be greatly appreciated.
A: The product is a combination product of glucosamine, chondroitan, and hyaluronic acid. All 3 of these are components of joint cartilage. While we don't actually know the mechanism of action of these supplements as to how they assist in managing joint pain there is literature to support the use of glucosamine and chondroitan for joint pain. I am not aware of scientific evidence for the use of the hyaluronic supplement. In Europe supplements are the first line of treatment for osteoarthiritis however, the supplements are also produced by pharmaceutical companies and require prescriptions.
Taking the recommended manufacturers amounts of the trigosamine should be fine and certainly could help with joint pain. Adhere to any warnings on the manufacturers label and you should be fine.
Hope that helps.
Dr. Z
http://www.drzmd.com
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Thanks, Lisa for submitting a question for our Ask the Expert column! Lisa is the recipient of a Smooth Solutions gift certificate for his submission! Come pick it 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.
Micki Doubleday - Purple group
"for going completely out of her comfort zone & giving herself the gift of completing a half marathon for her 60th birthday!"
Rick Lopez - Yellow group
"He has shown up to nearly 100% of Tue/Thur runs and always has a positive attitude."
Thank you, Micki & Rick, 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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| 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!
Thank you to every one who made it out Tuesday for the Mizuno Tech Truck. We did not know how limited the number of participants would be for this project, and we sincerely apologize to those who were turned away!
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Aug 23th
Time: 6:00 am (everyone)
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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