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Issue: Week 19
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September 24, 2008
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Greetings!
Everyone has now completed their race benchmark -- congratulations! Whether the race was a good day or bad day, you surely learned something that will help you achieve your ultimate race goal in November!
We also wanted to say how moved we were by the tremendous TEAM SPIRIT shown by all of you on Sunday. It was amazing to see all of those yellow shirts and to see such support for each other on and off the course. We were sent some great photos that will will post shortly.
- 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!
- Fila running socks
- Smooth Solutions gift certificate
We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Dress for the Success!
The topic for the week was supposed to be COLD WEATHER... how to dress for it and keep on training. Well, obviously we don't have to deal with that QUITE yet, but we can still talk about the fact that you have to be prepared for all kinds of different scenarios come race day. You never know what the day will hold, and that certainly includes weather. You need to be able to handle rain, cold, hot, dry... as my kids say, "You get what you get, and you don't throw a fit."
Cool weather and dark mornings do
create a challenge as far as
dressing for your training. It's very common to
overdress, resulting it being
uncomfortably hot very quickly, and it's also important
to make sure you are seen
in the low light conditions. Here are some general
guidelines to following during
this season:
| Weather | Guidelines | Suggestions | | Overcast
or dark | Wear light colors and/or reflective
reflective gear | Reflective
gear |
| Wet | A lightweight rain jacket
that's cut for running and cycling will keep you dry
without adding bulk. | Rain
jacket |
| 60-70°F | A light-weight,
long-sleeved shirt with either shorts or thin running
tights should be sufficient
for most runners. For longer runs, you might be
sheading the top sooner than you
expect. For cycling, consider pairing
armwarmers with a short-sleeved
jersey. | Long-sleeved
tops
Running tights
Armwarmers |
| 50-30°
F | Layering is the name of the game in
this temperature range. Your
bottom layer should be snug and moisture-wicking,
with an outer layer to add warmth. As an
alternative, select heavier fabrics
designed to be warm without layering.
They will cost you more, but one outfit will carry you
through the season. It
is also important to keep your ears and hands warm.
Headbands and gloves can keep
you from having to overdress on shirts and
pants. | Headbands
Running gloves
Running tights
Layering
tanks
Long-sleeved tops |
| <30°
F | We don't do much of this in Texas!
Be sure to have technical fabrics geared towards this
temperature range. | |
| All | Avoid
100% cotton, and opt for moisture-wicking fabrics instead so that your body stays dry as
well as warm. | |
"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!
We will be on one joint route this week as both groups are doing similar mileage. For full marathoners, you will be doing 10 or 12 miles. Half marathoners will be doing 9 or 10 miles. The
aid station will be located at approximately 3.25 miles on the outbound
side, and the location on the return side vary based on your turn
around point. Here are the distances:
9 milers: 3.25 & 5.75 mi 10 milers: 3.25 & 6.75 mi
- 12 milers: 3.25 & 8.75 mi
This route does have a convenience store in proximity at the intersection of Tower Rd & Bitters. Be sure to pack a few bucks just in case.
Thank you to the ORANGE group for hosting the aid station on 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
Sat Oct 18 - Final Benchmark @ Mission County Park; we need lots of volunteers for the course
Sat Oct 25 - ATP
Sat Nov 1 - Purple
Sat Nov 8 - Aqua
Sat Nov 15 - No group workout! Race on Sunday!
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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 Run Another Lap
I hope everyone had a great benchmark run at the Army Dillo Race. I saw a lot of smiling faces. Happy it was over. I thought it was a fairly easy course. The last two races were all hills. This course even seemed flatter than even 1604. I cruised the first lap and a half. Then I started having pain on the inside of my left knee. I thought it may be time for new shoes, but I also reminded myself that I had only run twice in the three weeks since the Whine Run "incident". Now I was running a half. I was definitely not easing my way back into running. When I saw my doctor on Wednesday I did not mention the half on Sunday. My bad.
The last three weeks have been tough. I wanted to run. Team ATP did hill training out at TMI one Saturday. We meet at TMI and I had the team run over to the "Hill" while I drove along beside them in the Mini. It reminded me of High School when we had to run laps around the baseball field. Sometimes the coach followed us around in a golf cart yelling at us. Thinking about it, the Mini is probably about the same size as the his golf cart. In school, running was a punishment. If coach thought we had a average practice he made us run laps. If we had a bad practice we ran even more laps. With my Asthma, running laps was true punishment for me. It has been tough for me to get out of that mindset that running is a punishment. Running is a wonderful exercise to strengthen my heart.
As I completed my second lap at the Army Dillo I was glad my half was about over. I had wished I had taken another Gu. The Odwalla Bar tasted good, but without enough water stops on the route my mouth was getting dry. What did I say about trying something new on race day? I need to follow my own advice. I paid with an upset stomach after the race. I need to figure that problem out. I also knew that others of the SA Fit group had another lap. The sun and temperature was raising. I knew it was going to be a tough lap. At least they were beginning to put Gatorade out at the waterstops.
The Rock 'n" Roll San Antonio Marathon being in November will be much cooler. I heard someone say that "If you can run in San Antonio during the summer then you can run anywhere." You have to find something positive from every race. While that last Dillo lap was hard you finished it. I did not enjoy running laps around the baseball field, but our team was in the best condition of any baseball team in San Antonio. If it will help, after I finish my Rock 'n' Roll Half I'll drive along the side of the full marathoners in my Mini yelling encouragement.
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings From The Blue / Green Group:
For those of you who ran the Army Dillo event on Sunday, or came out to RGR on Saturday, I hope you had a good run. I'm curious how things went for everyone. I hated to miss a weekend run with the group, but I had an opportunity to watch the Ryder Cup (golf) this past weekend in Louisville, KY. It was kind of a roller coaster ride as to whether I'd get a ticket, or not, but late Friday, I got the call that I had a ticket for Saturday, and then Saturday evening, I was again offered a ticket for Sunday. I'm still a bit hoarse from chanting USA! USA! USA! on Saturday & Sunday. That was an amazing event to be a spectator at, and it was so much more exciting than a regular PGA golf tournament.
Cold Weather Gear: Hmmm! If you continue on with us to train for either the Houston or Austin full or half marathons, you'll eventually need it, but I don't think we need to worry about it prior to the SA Rock & Roll event.
Happy Running!
Coach Rudy
Yellow
For those of you ran the in Army-Dillo, Congrats. You've probably just had the hardest run you'll experience this season. And, that includes the 21-miler and the marathon. The race conditions made it much more difficult than the mileage alone. I could have sworn that I saw vulture shadows circling me near the end. One of my previous coaches used to talk about "perceived exertion". Heat, humidity, hills, etc. factor in to make a run harder than under normal conditions. We experienced most of them and that takes a toll on the body. So, I want you to focus on recovery over the next week. You need to go easy this weekend for our 10-miler. Don't worry about keeping a certain pace, just let your body ease into the run and work the kinks out. When you push your body hard, you break it down which makes it easier to get injured. So, let's have a nice easy run this weekend. We earned it.
Ross
Red Congrats to all in the Red Group who competed Sunday in the Army Dillo. Many of you had a good race, and it was not the easiest of conditions. The heat, late start, lack of gatorade, and loop course all made for a challenging day. It was just great to see so many familiar faces out there. I hope you will all take away something positive from that day and use it for race day in November. We truly find out what works and what doesn't during a race like Sunday.
We are still dealing with rather warm running weather, but we will soon be facing cooler temps. I personally can not wait! You want to be preparing for this now so you don't get caught short some Saturday morning at 5 am. Start at the top, you can lose up to 40% of your body heat through your head. Get a fleece hat or headband to protect your head from wind chill. On your body, layers are important. Start with one close to your skin made from polypropelene, a fiber that will keep the warmth close to your skin but allow perspiration to escape. You can then add another one or two technical fabric layers, and if it is below 20 degrees(hardly ever happens here) a fleece or wind suit of Gore-Tex. You may opt for running tights or running pants, thicker sox, and mittens or gloves for your hands. The key is to be able to shed as needed, and then tie around your waist in case you need them later. If the wind chill is bad, you may find wearing a ski mask helpful, something around your neck, and protecting the skin with vaseline. You don't need as much as you think, you want to be chilled when you step outside. You should dress for 15 degrees warmer than the current temperature.
55 degrees is the ideal marathon temperature, let's hope November 16th is ideal in everyway!
See you all Saturday,
Kathy
Orange hat have we learned this week?
1. Register on Active.com.
2. Listen to Dr. V. when he says to get to the race early.
3. Latrines have running water. Port-a-potties do not.
4. Sunscreen!
5. Hydrate, but not too much or too little.
6. Say thank you to the volunteers. They are armed and dangerous.
7. Post-race food isn't that great.
8. Finishing really is more important than your time.
9. Ice baths are not post-race torture.
10. Orange TEAM has the most fun!
Orange Zest is the Best!
Kathy S.
I just want to say how proud I am of each and every one of you. The Army Dillo was a "tough" race - but you did it!!! I saw so much determination and heart out there and I know it was not easy for anyone. You did great - BE VERY PROUD.
I also want to say that the 21 miles and the marathon may well be "easier". A few of you asked me how we could possible do more because this race was such a challenge, and I want to assure you that it just depends on the day and race conditions (and many other factors). I have run 8 marathons and can truthfully say that 6 out the 8 were "easier" than the Army Dillo.
So on marathon day, hopefully we will get cooler weather, we'll have the bands, great music along the way, and the Army Dillo has made us tougher -both physically and mentally, so we will be fine. We will have a great marathon and remember, we always have each other. Let's enjoy what's ahead and I'll see you all on Saturday for our 10 miles -
Love you all and VERY PROUD OF EVERYONE. Orange zest is the best.
Happy running,
Kathy Weiss,
Aqua
The cooler weather is coming! I promise! Last Saturday we had beautiful weather and a great run through Hollywood Park. It was great to see a sea of yellow T-shirts. With temperatures still rising to the high 90's, it seems strange to be talking about dressing for cooler weather, but the mornings are getting cooler and we need to be prepared for our long runs.
Here are a few tips to remember:
Layers. Dress in layers. A singlet or light T-shirt is a great base layer. Remember, no cotton-look for the wicking ones. Tight fitting is actually better than loose for the base layer as well. The second layer can be a long sleeve wicking shirt or light jacket. Most runners tend to over dress once the temperature drops. Remember, you should dress for about 10 degrees warmer than the temperature at the start of your run. If you wear the second layer at the beginning, you can wrap the shirt or jacket around your waist if the temperature starts to warm up later in the run.
Once the really cold weather hits, head, ears, and hands are more important than legs for keeping warm. A headband or hat and gloves can easily be carried on your return once you warm up. Most running gloves have clips you can attach to your water belt and both a headband and hat can be tucked under your belt as well. Tight fitting leggings are available for both men and women and also are wicking. Don't go for the sweatpants or sweatshirts in cotton.
See you for nine miles on Saturday! (We don't think you will need the gloves yet!) Coach Laurie and Ann Marie
Purple
Hello, Purple,
I hope all of our full marathoners survived the race on Sunday. It was hot, but beautiful weather. While the registration process and water stops left some frustrated, it was a great chance to get used to what it feels like to be in a big race. Every race is different !! Use this race to make any final tweaks or changes to your race prep and take note of what worked or didn't work. With one key benchmark under your belt, you're finally getting ready for the final stretch of training.
If you haven't noticed it yet the weather is changing and it gets cooler in the morning and darker earlier in the evening. At this point many of you have got used to hot weather but as it gets cooler, now is the time to ensure you don't lose any major momentum with the change in weather. What this means is to be prepared to make some adjustments as your body adapts to the change in climate. So the obvious next question is" How should you prepare differently when walking in cooler weather?" Start with the assumption that the temperature is about 10° warmer than it really is. This accounts for the extra heat you will produce as you begin to exercise. Of course remember the faster you walk the more body heat you will generate.
Keep in mind also, that your legs and trunk tend to stay warmer than your hands and head. A pair of gloves, arm sleeves etc can make a big difference in your comfort level, as can a headband, hat or hooded sweatshirt. Usually, your feet stay warm because of the frictional heat created during walking. If you are sensitive to breathing cold air, or have asthma like me, try to inhale through both your mouth and nose.
Here are my 5 quick reminders:
1. Check the weather conditions and temperature and dress appropriately.
2. Perform four to eight minutes of warm-up activity for your legs (e.g., knee bends), midsection (e.g., trunk curls), and upper body (e.g., push-ups).
3. Start slowly, and progressively increase your pace to the target intensity.
4. As you finish your training session, slow down gradually and continue with four to eight minutes of cool down activity.
5. As soon as you finish your workout make sure you stretch
Lastly, wherever you are at in your training, don't give up. It's ok if you adjust your goals but don't give up. We are here to support you and I believe in each and every one of you. We've watched you train, dig deep, and accomplish so much. No matter what your goals were when you started you have all come along way and never forget that. So here's my quote for today. Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible. St Francis of Assisi |
| Ask the Expert
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 Q: The day after my long runs I always have lower back pains. Could this be because I have bad running form? What I would like to know is what I can do from preventing lower back pains. I did do some stretches and that seemed to help but instead I would rather like to know for prevention purposes.
A: You mention that you have low back pain only after your long runs. That is good news if you are not having it at any other time with exercise or during the day. Besides the list I will attach, you eventually need to strengthen the lower abdominals and low back muscles. Pilates could help or have a PT show you the proper techniques.
Here are some other tips you can try:
Low Back Pain
Shoes: Match your foot type with appropriate shoes
Orthotics: May need more cushion inserts
Stretch: Williams's flexion stretches: pelvic tilts, knee to chest, hamstring, daily, 20 sec, 3 reps each. Do not push through pain.
Ice: low back 10-20 min after exercise and at end of the day
Compression shorts helpful: use all day.
Training changes: smaller stride, land softly, run on track or treadmill
Good luck.
Julie Barnett PT, DPT, MTC
wk: 616-0646
Physical Therapist w
Annette M. Zaharoff MD
Neoprene back brace OR compression shorts may help during the run
Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com
Kerrie 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! |
| 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.
Paula Turner - Aqua group
"For being with me through this adventure like only a sister-in-law can! Thanks for being my cheering squad."
Letty - Aqua group
We misplaced the nomination form for Letty! But I know it said something about being inspired by her brightly colored shirts!
Thank you, Letty & Paula, 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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Rock 'n Roll registration
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Don't wait!
The current registration for the Rock 'n' Roll Marathon & Half Marathon is now over 25,000 and we heard the official word that registration will CLOSE at 30,000. So, if you haven't registered yet, do it now! There are no promises it will be open even a week from now!
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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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Sep 27th
Time: 6:00 am
Location: Run Gear Run
Seminar: Race Day Gear
Workout: Group run/walk
Saturday is ASICS day at Run Gear Run! After the workout, come visit with the local ASICS rep to see their latest and greatest.
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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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