Last week we skipped the seminar and hit the road early. We did, however, give out some fabulous door prizes!

- Brooks drawstring backpack

- Smooth Solutions gift certificate

We will have more door prizes this week, so don't be late!

• What is the start and finish temperature?
• Is it cloudy or sunny?
• Is it raining?
• Is the wind blowing and how fast?
• How did you feel with what you wore (too hot, too cold, just right, etc.)?
• Did you have to shed any clothing?

"In the long run, you only hit what you aim at."

- Henry Thoreau

• 10 milers: 3.25 mi & 6.75 mi
• 11 milers: 3.25 mi & 7.75 mi
• 12 milers: 3.25 mi & 8.75 mi

• 7 mile walkers: 4 mi
• 8 mile runners: 5 mi
  

Each weekly newsletter will include comments and information from each of our head coaches.

ATP

Blue / Green

Yellow

Red 

Orange

Aqua

Purple

Okay we have reminded you about the right gear, shoes, nutrition and the effects if you don't pay attention. You'll well into the program and you've already completed or are nearing one benchmark and are hitting new goals every week. This is when even though you're hitting so many successes you just get tired. It is hard to sustain motivation and training throughout a long program. I feel it too!! You get tired of working out 3-4 times a week. If you're me you begin to miss those day of sitting on the coach and being lazy.

  Walking is as hard an intense as any other endurance sport. As your body and mind begin to tire and look forward to the big goal, you should give yourself a pat on the back, because training at this level for 6 months is a significant challenge in terms of staying strong and focused. It's  also very easy to start obsessing over your training, speed and fitness levels. We start to think about this more especially as the goal gets closer.  Don't be afraid to take a break in your training by trying  something new. I know this can be difficult, but you may be surprised as to how well this may help your performance over the last months of the program. I like to maybe go running one day instead of walking or take an aerobics class. Sometimes just a break in your routine will help to  reenergize you. Also take the time to talk to your coaches or your walking buddies and share your stories. Sometime the best inspiration is someone just like you who is facing the same challenges. We all have sacrificed a lot to get to this point, and we all have had personal successes and challenges. This is a group program so get to know your group.

  Lastly when all else fails (and many of you have heard me say this) you  have to find a way to encourage yourself. Don't think about what you  can't do or haven't done but do what you can.

  Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."

--

Newsletter input on topic of benchmark workouts
by Christine Reyes
assistant coach, purple half-marathoners group

It's back-to-school season. Having attended or worked at schools for 32 years of my life, it's more than fair to say that this time of year, with all its excitement and promise, is a permanent part of me. I'm sure that my DNA sequence includes A-B-C and R-'R-'R. It's just a lucky break that this season coincides with a benchmark workout and the opportunity to take stock, resolving both to make some changes and to continue some successful habits.

What's changing?

1.    I've placed an order for my new pair of running shoes. They will arrive in the next week or so, and I plan to wear them once a week until mid-September and then more often after that. This will allow my paws some time to get used to the new feel, establish new callous patterns, communicate with the hips and knees to formulate a fresh plan for working and recovering.

2.    I can't hold off on eating something before the Saturday workouts any more. The mileage we are covering is great enough to require extra sustenance to carry me through. This might be a serving of instant oatmeal, a slice of toast with lite cream cheese and pumpkin butter, a banana half with a small cereal serving. The challenge is to eat it early enough that my gut gets its business done before I leave the house while still maximizing the amount of sleep I'm able to get. Oh that darned alarm clock!

3.    I'll be really pushing my pace during my Monday or Thursday workout. When I can get that pace down to 15 minutes or less per mile, then maintaining my goal pace of 15.5 minutes per mile is a greater possibility during the longer workout on Saturday.

What's staying the same?

1.    I plan to keep looking at this workout program as my personal reward, as my destressor and connection to what is healthful and real. Making it something I look forward to makes all the difference. Okay. I really don't look forward to every single workout, but I want to go to the Saturday one knowing that I did the work I needed to do to get there.

2.    I'll be looking for my walking buddies each Saturday morning. Having their companionship every week, listening to their stories and sharing my own with them, that's a special kind of sustenance, better than most anything else I've ever tasted.

3.    I'll keep the habit of looking ahead on Saturday walks to a good stop-n-stretch-n-straighten point.  It's really been helpful to take a moment somewhere near halfway through the workout to do some stretches and check posture and form. Stretching the body loose a bit and crackling it back into a modicum of comfort makes me aware of just how much it tightens and tenses up as the miles pass under our feet.

We have a discount code for those interested in doing the Texas Med Clinic Missions Half Marathon, 5k or 10k on Oct 11th. This is part of the official Alamo Series.

When registering online for this race, use the discount code: SS1011 (online only) and you will get the EARLY BIRD price even though we are past the August 15th cutoff. Don't wait, however, this code is only good until Sept 15th!

Don't forget we have a discount code to save you $10 off your registration for the Rock 'n' Roll race as well. Just enter the code RGR10 either online or on the mail-in form.

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.