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Issue: Week 18
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September 17, 2008
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Greetings!
Amazingly, we managed to escape the wrath of Ike and received the blessing of some fall weather, too! We very much appreciated everyone's understanding as we dealt with the uncertainty of last weekend's weather. You've trusted us with your safety, and we take that very seriously. Here's to better weather ahead!
- 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 were not here! We hope that everyone stayed safe and that any friends and family of yours on the gulf coast were spared the worst of the storm.
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Weekly Focus
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 Goals
Last week we spoke about race goals as they relate to paces & finish times. That is important for many of you -- time seems to be the only quantifiable element in this sport. However I want to encourage each of you, whether your doing the benchmark race this weekend or will be here at Run Gear Run, to look inward and reflect on the greater goals you had for this season and this training. Why did you decide to do this?
This is a great time to assess where you are in your achievement of your original goal. Perhaps it's time to revise your expectations given what you know now that you didn't know 18 weeks ago. Or, perhaps you might be able to determine some changes you need to make to get back on track. The link below is a worksheet for assessing your training goals. We encourage each of you to download it NOW and spend some time this week working through the questions.
Goal Analysis Worksheet
Everyone has worked so hard to get to where you are today. Pat yourself on the back right now for a job well done. And if you're not satisfied that you've accomplished what you wanted, now's the time to re-focus and move forward!
"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 a 32k (19.65 mi) benchmark race on Sunday! I was told by the race director that there would be aid stations every 1-2 miles with both Gatorade and water. I would recommend, however, that you carry water just in case -- you're used to it anyway and you never know what will happen. At the AT&T Marathon several years ago they ran out of water on the first 5 miles of the course. Better safe than sorry! I would also recommend that you bring whatever electrolyte mix or drink that are you are used to so that you don't create any digestive problems!
The race did close registration unexpectedly on Monday of this week, and we understand that several of our members did not get registered. We tried to get some additional entries into the race -- but no luck. Several folks have emailed me about doing their benchmark at Run Gear Run instead. Since the Half Marathoners will be meeting here, my recommendation is that you come join their route, and do the course two times to get an 18 mile route. I cannot recommend doing a route on 1604 because there will not be any aid stations OR coaches on the course. My concern is safety because you never know when you might need a coach or other support during your workout. For this group, the aid station will be at the following distances:
- 3.25 miles
- 5.75 miles
- 12.25 miles
- 14.75 miles
If you continue on Tower Rd all the way to Bitters, there is also a convenience store at 4.5 miles & 13.5 miles. Pack a few dollars just in case you need it.
Half marathoners will be doing 8-9 miles and will have an aid
station at approximately 3.25 miles on the outbound
side and 4.75 miles or 5.75 miles on the return side.
Thank you to the friends of SA Fit for hosting the aid station on our course 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 Sep 27 - ORANGE
Sat Oct 4 - RED
Sat Oct 11 - YELLOW
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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 Are you ready to race?
There are lots of thing you can do to prepare for the race. But - It is probably more important not do stuff.
You need to do the same things you've been doing the last 19 weeks. Now is not the time to cram for the test.
Don't eat lots of pasta thinking you are carb loading. It could upset your stomach.
Don't drink too much water. It could make you feel blotted.
Don't try something new. You do not know how your body will react to it. Race day is not the day to experiment.
And, Don't forget to have fun.
Saturday night I might carb load with a beer while enjoying the Dave Brubeck Quartet at Jazz'SAlive. I know I will not have any wine. That did not work well for me the last race.
Don't forget to Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings From The Blue / Green Group:
Sometimes we need to reassess our priorities. For many of us, running is an important part of our lives. When situations like Hurricane Ike happen, they can make us reassess those priorities. We had our last Saturday session canceled due to concerns about the hurricane. Perhaps you got your run in on your own, or with a group of friends, or perhaps you took the opportunity to have a short break in your training (that's the option I took). If you've been fairly consistent with your training, it's not going to hurt you to have a small break like that.
If we put it in perspective, we were inconvenienced by having a run canceled. Others living in the Gulf Coast either evacuated the region, or chose to ride out the storm. I have several friends in the Houston area, most of whom still did not have power as of Monday. They were not affected by any of the flooding. Our city is sheltering several thousands of folks who may not have a home to return to in the aftermath of Ike. Kind of makes missing a Saturday morning run seem a bit selfish.
While we return to our normal running schedule, take some time to reach out to friends, relatives, or even strangers who've been more seriously affected by Hurricane Ike.
Happy Running!
Coach Rudy
Yellow
The topic of the week is goals, but I want to deviate from that path and talk about what you need to be doing to get ready for this weekend. I want to talk about "hitting the wall". It's basically a point during your run where you feel like you can't go on. I've hit the wall several times (which explains my dull wit and constant state of confusion). I usually hit it anywhere between mile 18 and 21. I've never be able to totally eliminate hitting it, but I have learned how to reduce my odds of hitting it. This is how I do it:
Pre-race
Taper properly - Hopefully, you didn't go crazy this week by trying to run harder or sneak in some extra miles. You should be resting and recovering somewhat before the long runs.
Carbo-loading - Don't go pig out on pasta. That's called over-loading. Eat a normal amount of food, but increase your normal ratio of carbs over the proteins and fats. I like to eat this way the whole week leading up to a long run. Remember, quality not quantity.
Hydrate - Drink heavily the days before the race (and not alcohol -- save that for after the race).
During the race
Pace - Watch this especially at the start. I see people starting out way too fast at every race. It must be some kind of defective sociological gene that we all have that makes us want to do this. Make yourself let these people go. You'll see them later in the race when you pass them.
Hydrate - Make sure you are getting enough to drink during the race.
Gels - If I feel "the wall" coming on or I ran into it before I saw it coming, I immediately take another energy gel. You should have an extra for those times you lose one or it won't open. So, this is a good time to make use of it.
What's weird about the wall is that, even though it is tough to endure, I've always made it through it and got my "second wind" to finish. Many times I've run my fastest mile paces after hitting the wall. So, prepare properly, know it's out there, and know you can make through it.
Ross
Red We have a big weekend benchmark of 32k, or 19.65 miles, this Sunday. I am sure many of you are nervous about tackling this distance for the first time. It is important to have a race day strategy, objectives, and goals, but Sunday is also a "training" day for us. What I want you all to do is break down the distance into smaller chunks, and take walk breaks every water station or as needed. You may decide to pick out certain mile markers along the way, 3,6,9, etc. Perhaps the first mile will serve as your warm up and the last mile your cool down. Our goal is to finish the distance, building our endurance for the marathon.
All of us share the one goal of finishing the marathon in November. Hopefully we will all achieve our goal. If you are thinking about adding a time goal, remember that many factors can affect the final outcome; Weather, course, your state of mind, preparedness. No matter what happens, don't be disappointed with your time when you cross the finish line. Savor the moment, smile (because someone will be taking your picture), and don't look at your watch! Get your medal and wear it proudly.
Let's all hope the cool front lasts through the weekend. See you all Sunday!
Kathy
Orange Hey Orange TEAM! Are you excited about our benchmark this weekend? We have had a few "practice" races with the Alamo Series in which many of you have participated, but this will be our first "big" test. It is a race that is also our longest run yet. It is nearly as long as a marathon, so we will want to prepare for it as if it is the big day. That also means that we will want to recover as if we have just run a marathon, so make sure to take care of yourself afterwards, with plenty of rest, food, ice bath, and a massage.
We have discussed many times how to prepare for a long run. I have great confidence in your ability to plan for a great experience. Other parts of the newsletter will provide information on setting goals and pacing. We have practiced recovery techniques after our long runs and how you pamper yourself will influence how you feel on your next run once this race is over.
However it just occurred to me that I forgot to tell you what to do during the run. Oh, yeah, you are supposed to breathe!
Here is an article (again?) from Runnersworld.com on proper breathing technique.
Keep breathing, Orange TEAM! It is very important.
Kathy S.
LEARN TO BREATHE PROPERLY ON A RUN
Breathing is a very natural activity--and so is getting out of breath when you run.
By Hal Higdon
When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by
supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.
You get out of breath.
Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.
If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.
The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."
Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity -- and so is getting out of breath when you run.
Aqua
I hope everyone enjoyed sleeping in on Saturday morning. I know I did!
Let's get our focus back this week. With Hurricane Ike looming over San Antonio last Friday night and Saturday morning, and a case of shin splints, I made the decision to skip my long run and rest and recover. I have heard from several that many missed the long run as well, due to colds, illness, injuries, and simply sleeping in. I have also heard many concerns about falling behind and not being able to catch up with the group. No worries! A week of rest will not destroy your last four months of training. It may take a few runs to get back into the groove, but you will. For some, a well needed rest and recovery week might bring you back stronger. So, if you have missed a week or two, give it another try. We have nine miles Saturday morning and the road to ourselves. The full marathon training group will be off site at their benchmark race so we will have prime parking spaces next to the store this Saturday! You still have two months to add another four miles. You can do it!
We are also in need of volunteers to man our water stops on Saturday morning. If you have a family member or friend willing to help, please let me or RGR know so we can get them on the schedule. We really would like to keep our separate route so we need your help!
See you Saturday! Coach Ann Marie and Coach Laurie
Purple
Hello Purple Walkers,
Well I was glad to see the sun shining on Saturday. I hope that many of you took advantage of the good weather we got and did some of your distance in this weekend. We are getting close now just 9 weeks away. I can see it now -- all of you standing there looking so proud and happy with those medals just glistening in the sunshine. I see an after party! Remember you got to see it to achieve it.
Since our goal is getting close, now is a great time to really start thinking about the race. If you're going to try any new shoes, orthotics, clothing, nutritional supplements etc. Do it now so you can break them in. When you get ready for your race you want to feel confident knowing how your body is going to respond and feel. Also remember that the marathon is not a race of strength or speed, it is a race on how well you manage your energy. Practice now what you intend to do during the race. I like to start slow and build up speed. I think of it as I have 20 good miles in me, the last 10k will depend on what I do before and during the race. Lastly don't forget your race week prep. This is especially important for all of our full marathoners that have the Army Dillo 32k benchmark on Sunday. See some thoughts below:
Training
This isn't the time to do long, hard runs and rides. On Monday, Tuesday and Wednesday before the race, warm up, and keep you activity level moderate. Take Thursday off altogether. The day before your race, exercise enough to break a sweat, 15 to 20 minutes
Sleeping
Concentrate on getting some good rest the entire week. It's going to be hard to sleep the night before, but one night's deficit will not hurt much. One week of less-than-ideal sleep will
Eating/drinking
Do not skip meals race week, and hydrate, hydrate, hydrate throughout the week. Don't eat a late-night meal the night before the race. Your biggest meal should be on Wednesday and even on that day don't go pasta crazy. Check out these links:
DivineSports or About.com
If you have any questions regarding upcoming benchmarks, races or the marathon in general please utilize your coaching staff. I'm happy to say I work with some of the most caring, supportive, and committed group of people. So please pick their brains. There is a lot of experience out there.!!! Good luck to everyone this week.
Asst. Coach Janel |
| Ask the Expert
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 Q: I wear a heart rate monitor during my long runs and although I feel very relaxed my heart rate is normally around 165beats/min. My watch shows that that is 84% of my maximum heart rate! Is this normal?
A: Normal is impossible to define since we are all so different. If your MHR is 197, then 165 is truly an 84% effort. If your MHR is lower, you've been training at a higher intensity and could be getting close to overtraining. Your ideal training zones should be based on your anaerobic threshold (AnT), not your max heart rate. Ideally, your AnT should be about 90% of your MHR. This way, you are certain that you are aerobic and utilizing fat for fuel, keeping it easy enough to avoid overuse injuries, and developing a big base to feel great at your upcoming event. Feeling relaxed is good, but remember this: if you train long enough at a certain intensity, you will feel relaxed even if the intensity is too high. The body is amazing at adapting.
Steps to success:
1. Find your max heart rate
2. Get a VO2 test to determine your anaerobic threshold and establish ideal training zones
3. Train aerobically at least 80% of your weekly volume adding in 10-20% anaerobic work to improve strength and speed
Good luck and happy training!
Joe
Joe Sulak | PEAK FITNESS | 210.387.0381 | www.peakfitnessnow.com
Kerri receives a Smooth Solutions gift certificate for her Ask the Expert question. 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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Beyond November...
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Extension training for Houston & Austin
Want to continue your training after the San Antonio Rock & Roll Marathon? How about training for the Austin Marathon / Half Marathon, February 15th, 2009? Or are you already registered for the Houston Marathon / Half Marathon on January 18, 2009 and need a group to train with?  We'll take a short recovery break after the San Antonio event, and pick back up starting December 6th. Because of the shortened season, those wishing to participate in the half marathon should be able to comfortably run 8 miles, and for the full marathon, they should be able to comfortably cover 12 miles. The training program will be run by RGR Training. We will be similar, but not exactly the same as SA Fit. You'll see many of the same fellow runners, and coaches you've come to know and love. Base Price: $90 Returning SA Fit or RGR Training Members: $15 discount Active Duty / Retired Military, Police, Fire Department: $10 discount For additional information, contact Rudy Acevedo at (210) 865-3065.Online registration will open soon! |
Register NOW
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Don't miss the race!
We heard this week that the Rock 'n' Roll Marathon & Half Marathon registration is now over 25,000 participatns. Yes, you read that right, 25 thousand! They have now reached their target for registration, which means you better register soon if you haven't already. They may decide to close the race! As we experienced this week with the Army-Dillo, you can't be sure that registration will be open next month, next week, or even tomorrow.
Online Registration link
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.
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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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Shirts are here!!!
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 Distribution AFTER the workout on Saturday
We will again have the member shirts available for pickup after the workout on Saturday. They will be divided by size and you will need to sign your name to pick yours up.
You can also stop by Run Gear Run during regular business hours to pick up your shirt!
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Ragnar Relay
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 San Antonio to Austin
We are excited to announce that we are associated with the Myo-Med Ragnar Relay Texas. The Myo-Med Ragnar Relay Texas is a 196 mile, 12 person running relay that begins in San Antonio and winds its way through the scenic towns of Comfort and Fredericksburg before finishing in Austin.
Each team is made up of 12 runners, who each run 3 legs. The legs range from three to eight miles of varying difficult, so the elite runner and the novice runner can join together to have an unforgettable adventure. The Myo-Med Ragnar Relay Texas is an exciting, fun and adventurous race that anyone who runs should not miss!
As a part of our relationship with the Myo-Med Ragnar Relay Texas, Run Gear Run is offering you an extension of the regular registration fee through September 30, 2008. Simply go to www.ragnartexas.com, register your team by the end of September, and use the promotion code regdiscount1. Then get ready to have the race of your life with 11 of your running mates.
For more information about the Texas Myo-Med Ragnar Relay, or any of the other races in the series please visit www.ragnarrelay.com.
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We also have a need for volunteers! One of our former SA Fit coaches, Richard McCue, is putting together a team and is looking for some volunteers to help with their relay. If you are interested in being involved, check out their blog and email Richard directly.
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Carb Loading
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What to eat & drink on race week
I've received a few emails about what nutrition to plan for race week. For the full marathoners that applies to THIS week you should be practicing what you will do in November. Here is a race week carbo-loading plan prepared by our nutritionist, Laurel Tierney. Enjoy!
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Sep 20th
Time: 6:00 am (Half marathoners only!)
Location: Run Gear Run
Seminar: None - door prizes instead!
Workout: Group run/walk
Full marathoners will be at the ArmyDillo 32k on Sunday!
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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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