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Issue: Week 20
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October 2, 2008
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Greetings!
We are officially in fall now, can you feel it? Well, maybe not quite, but hopefully soon!
- 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!
- YMCA city-wide membership
- 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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 Muscle Recovery
We are in the home stretch now, and we are working through some of the toughest milestones all season long. The best thing you can do to prepare is to RECOVER from each workout, especially the hard ones. Here are two articles on muscle recovery that are worth a read. The 2nd one is a bit of an infomercial, but the information applies to other products as well, and the science is based on research.
GET PROPER MUSCLE RECOVERY
Correct training recovery is essential - but it takes time. This routine will speed it up.
By Jeff Galloway
PUBLISHED 12/17/2007
I'm
constantly on the lookout for new ways to help my leg muscles recover
so that I can enjoy my next run. And the faster or longer the previous
effort, the greater the recovery challenge.
After years of fine-tuning various techniques, I'm happy to report that
I recover faster today than I did years ago. What's my secret? Two
words: immediate action. If you jump-start your recovery as soon as you
finish a tough workout or race, you can speed up the process considerably.
So after your next tough run or race, do your normal cooldown, then
follow my five-step routine. It'll get you ready for your next
challenge in no time.
1. Move your legs-then raise them.
After a hard race or run, you can help your leg muscles pump out waste
products by walking for 5 to 10 minutes afterward. If you want to eat
or drink while you're walking, that's fine. Just keep moving at a nice,
easy pace. After your walk, sit down and elevate your legs for up to 10
minutes.
2. Keep your legs cool.
Next you'll want to soak your legs in cool water
for 5 to 10 minutes. Any cool water source will do-think tub, pool,
stream, pond, or (if you're lucky) the ocean. And it's still beneficial
to soak your legs even 2 or 3 hours after your run.
The most courageous soakers add ice cubes to their tub water, but cold
water straight from the tap works fine. Avoid hot-water soaks, as they
can actually slow down your recovery process.
3. Repeat step one.
If you can fit it in, go for another 1- to 3-mile walk later in the
day, then elevate your legs for another 10 minutes. Remember: Like the
walk immediately after your hard training effort, this walk should be
slow and comfortable.
4. Give your legs a rubdown.
Whether you seek out a certified massage
therapist, a friend, or you do it yourself, massage can really speed
recovery by improving circulation and helping to remove waste products
from your muscles. The sooner you rub down your tired leg muscles, the
better. That's why most major marathons provide massage tents in the
finish areas (and why there are such long lines of runners there).
Keep in mind that you may feel some pain as your stiff muscles are
massaged. But that pain level should never rise above 6 on a scale
where 10 represents excruciating pain.
5. Walk the next day.
The day after a very hard effort, it's better for your legs if you walk
for 30 to 60 minutes rather than taking the day off completely. Walking
brings more blood flow (with its nutrients and oxygen) to your tired
muscles, which accelerates the recovery process.
Foster's Rule
Sometimes it's difficult to know just how much rest you need after a
hard race. Here's a good rule, courtesy of New Zealander Jack Foster, a
former marathon world record holder in the over-40 age division: Take 1
easy day for each mile run in a hard race.
I extend Jack's rule to any particularly tough workout. For example, if
you run a 6-mile speed session that leaves your legs begging for mercy,
alternate a day of walking with a day of slow running for the next 6
days.-J.G.
Muscle Recovery
The Key to Better Running Performance
Dr. Edmund Burke
For the Washington Running Report
The ability of runners to perform at peak levels is limited by
how quickly their muscles recover and repair themselves after
strenuous training. Although many factors contribute to
recovery, nutrition, which may be the most important, is often
neglected, misunderstood or surrounded by many misconceptions.
To optimize muscle performance, it is crucial that the proper
nutrients in the right proportions be taken before, during, and
after exercise. It is in the interval between training sessions
that most of the adaptations for increased muscle strength and
endurance occur. Consumption of carbohydrates, specific
proteins, and other supplements during and after exercise
can "bridge the gap" between the potential for overtraining and
exceptional athletic performance. Cutting-edge sports nutrition
research now shows us how to achieve this goal.
The first important milestone in sports nutrition was the
finding in the late 60's that fluid and electrolyte
replenishment plays an essential role in muscle performance. The
second milestone, in the 70's, defined the role of carbohydrate
supplementation. In the 90's research at leading universities
have identified additional factors and led to a new science-
based model for muscle recovery -the R4 System. By understanding
the science behind the four principles of the R4 System you can
make enormous strides in improving individual running
performance:
1. Restore Electrolytes and Water
Fluid and electrolyte replenishment is crucial in maintaining
cardiac output and regulating body temperature during exercise.
Elevations in body temperature can sharply impair performance.
Studies have shown that fluid replacement must occur both during
and after exercise. Electrolytes, now usually added to sports
drinks, can accelerate re-hydration by speeding intestinal
reabsorption of fluids and improve fluid retention.
2. Replenish Glycogen Stores Rapidly
The role carbohydrate plays during exercise has shaped modern
sports nutrition. Early studies primarily focused on
replenishment of glycogen stores by consumption of a
carbohydrate supplement both during and after exercise. The
regulator of glycogen replenishment is the hormone insulin,
which increases the transport of glucose from the blood into the
muscle and stimulates the enzyme responsible for the conversion
of glucose into glycogen. Insulin also stimulates the transport
of amino acids into the muscle speeding the protein rebuilding
process.
The ratio of carbohydrate to protein is extremely important to
stimulate insulin levels and glycogen replenishment in a
synergistic fashion. The Optimum Recovery Ratio (OR2) should be
4:1 (four grams of carbohydrate to one gram of protein The
result - improved performance and a faster recovery. This is
also a case where more is less. Too much protein (fat has a
similar effect) taken in the 0-2 hour post exercise period slows
gastric emptying thereby slowing rehydration and glycogen
replenishment. A 4:1 ratio gives you the benefits of protein
without slowing gastric emptying.
3. Reduce Oxidative and Muscle Stress
The muscle cell undergoes considerable trauma during exercise.
This trauma leads to soreness and the need to rebuild protein.
Recent studies have there is a buildup of free radicals during
exercise. This is called oxidative stress. Free radicals are
largely responsible for damage to the muscle cell membrane.
Antioxidants such as Vitamin C and E have been shown to reduce
free radical buildup during exercise and protect against muscle
damage.
4. Rebuild Muscle Protein
Repair of damaged muscle proteins begins immediately after
exercise. Insulin stimulates muscle repair by increasing amino
acid transport into the muscle. Glutamine may be the most
important amino acid in the recovery process.
Glutamine
stimulates muscle protein synthesis and preserves skeletal
muscle mass. There is good evidence that supplementing the diet
with additional glutamine can enhance muscle performance.
5. Accelerate Muscle Recovery
In 1997, leading exercise physiologists met in Colorado Springs
to review the latest research and formulate a technologically
advanced drink based on the R4 System that would improve
performance by accelerating post exercise muscle recovery. The
Endurox R4 drink contained carbohydrate and protein in a 4-1
ratio, electrolytes, antioxidants and specific amino acids shown
to enhance recovery. The results of two studies were reported at
the American College of Sports Medicine's annual meeting this
past June. The researchers found that the Endurox R4 when
compared to Gatorade:
Increased endurance performance by 56%
Reduced total free radical buildup by 69% thereby
reducing muscle soreness
Stimulated insulin levels by 70% to facilitate glycogen
replenishment and muscle protein repair
Decreased post exercise muscle damage by 36%
Produced equivalent rates of rehydration
These studies provide powerful support of the benefits of the R4
System in enhancing aerobic performance by speeding muscle
recovery. Instituting a nutritional regimen to recover from
strenuous exercise can help you achieve peak muscle potential.
Dr. Edmund Burke is a professor and Director of the Exercise
Science Program at the University of Colorado at Colorado
Springs. He is author of the best selling book, Optimal Muscle
Recovery (Avery Publishing).
"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 11 or 12 miles. Half marathoners will be doing 9 or 10 miles. The
aid station will be located at the corner of NW Military & 1604 at 4.5 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: 4.5 mi 10 milers: 4.5 & 5.5 mi - 11 milers: 4.5 & 6.5 mi
- 12 milers: 4.5 & 7.5 mi
This route does have a conveniences stores along the route. Be sure to pack a few bucks just in case.
Thank you to the RED 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 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 Healing...
We have been putting in a lot of miles. Sometime the muscles get sore and some mornings it can be hard to get out of bed. Wait till the weather gets colder. The nice warm bed can really grab you on those early Saturday mornings. Sometimes you need more than an ice pack or a massage to help with the healing. Sometimes you need a little encouragement.
You may know I collect a lot of music, but I also collect quotes. Here are some of my favorite "running" quotes.
"Running is the classical road to self-consciousness, self-awareness, and self-reliance." NOEL CARROLL
"Passion is pushing myself when there is no one else around - just me and the road." RYAN SHAY
"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants to quit." GEORGE SHEEHAN
"You were born to run. Maybe not that fast, maybe not that far, maybe not as efficiently as others. But to get up and move, to fire up that entire energy-producing, oxygen-delivering, bone-strengthening process we call running." FLORENCE GRIFFITH JOYNER
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." LOU HOLTZ
"Out on the roads there is fitness and self-discovery and the persons we were destined to be." DR. GEORGE SHEEHAN
"The impossible is often the untried." JIM GOODWIN
"Running is 80 percent mental." JOAN BENOIT SAMUELSON
"Winning isn't everything. Wanting to is." CATFISH HUNTER
"Only those who will risk going too far can possibly find out how far they can go." T.S. ELIOT
"If you can't excel with talent, triumph with effort." DAVE WEINBAUM
"There's nothing better than adversity. Every defeat, every heartbreak, every loss contains its own seed, its own lesson on how to improve." OG MANDINO
"Running is ultimately a personal experience. It is a revival of the spirit, a private oasis for the thirsty mind. Yet, its healing power only increases in the presence of others. Run together and the oasis grows cooler and more satisfying." AMBY BURFOOT
I enjoyed the cooler weather this last weekend, but what I enjoyed most on the out and back route was the waves, the good mornings, the looking good. The encouragement from our fellow SA Fit runners has the most healing power of all.
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Muscle Recovery: Our bodies have an amazing ability to adapt to our training program. On various parts of our training program, we "stress" our bodies. This could be in the form of our speed work on Tuesdays & Thursdays, or in the form of our long runs on Saturday. On our recovery or rest days, this is when the body rebuilds itself, and gets stronger, and that's why it's important to never have hard training days back-to-back. The SA Fit training schedule applies this principle, along with gradually increasing our load, and alternating weeks of increased mileage with reduced mileage.
Sometimes, athletes fall into the line of thinking that "If a little is good, a lot must be better". They feel that if they ease back on the training plan a bit, they'll rapidly lose their fitness, and thus perform poorly come race day. As we get closer to race day, athletes will start fretting over workouts missed earlier in the season, and attempt to "cram for the exam". Usually this is a recipe for overuse injury, burnout, etc. Your body has a way of telling you when you're doing more harm than good to it, so listen to it carefully. That said, sometimes we all hear the little voice that says "This bed is too comfortable to get out of today-I'll just skip my workout". That's a different voice from the one that is saying "My knee / ankle, etc. is hurting, maybe I should take a day of rest", or "My legs feel dead-I'm going to substitute my speed work today for an easy run".
First off, don't forget your recovery drink / meal after a hard run. You need to quickly replenish your glycogen stores after a hard workout. An ice bath after a hard workout will help reduce inflammation, and speed up recovery. The water doesn't have to be 32F for the ice bath, so this does not have to be excruciatingly painful, and 10 minutes in this, can really help the legs recovery. Easy runs, or even long walks the following day are a great way to help your muscles recover (i.e., get stronger). A massage will also help, but after a really hard workout, it might be best to wait until the next day for the massage.
Listen to those messages your body is sending you, and filter out the excuses from the facts.
Happy Running!
Coach Rudy
Yellow
"Mind is everything: muscle -- pieces of rubber. All that I am, I am because
of my mind." --Paavo Nurmi.
Red Rest days of training are when your body is actually getting stronger and faster. Rest days are when your body is working hard to rebuild all the tiny muscle tears, restocking your glycogen stores, and clearing up any waste products lying around from the energy you expended on those hill repeats or speed work. Rest days are important if you want to get stronger and faster and stay injury free. What qualifies as a rest day? A day off from running, cross-training, or a short, easy run. The most useful cross-training exercises are water running, walking, swimming, cycling, and upper body weight training. What is best depends on your level of training and what fits into your lifestyle. Most of us should be running 5 days a week, with one day of hard running (speed work) and a tempo run on another day. Wednesday's run is always a short, easy run. This can be a recovery day, or rest day if you find that you are sore or sluggish after Tuesday's speed work. Rest days should be done after every hard workout, whether it is a long run, speed session, or hill repeats. It is also important to note that you should not try to make up a missed workout. Just continue on with what comes next on the schedule.
Please be sure to get registered for the marathon. The word is we have over 25,000 registrants, and it will be capped at 30,000. We don't want to see anyone shut out from this race.
Good luck to Coach Linda Roach and her husband doing the MS 150 this weekend, and to all other SAfit members undertaking that huge ride. We wish you all a safe and successful journey!
See the rest of you on Saturday!
Kathy
Orange  LONG-RUN SURVIVAL
Follow this routine to recover from long runs.
By Jim and Phil Wharton
Long runs are the centerpiece of marathon training. But the key isn't just how you run them--it's also how you recover from them. Muscles regenerate and get stronger during the rest period after hard bouts of exercise. So in order to run well and stay injury-free, we recommend the following recovery routine. Work it into your schedule after every long run of 18 miles or more.
Hydrate: Drink eight to 16 ounces of sports drink, which replenishes electrolytes and minerals lost through sweat.
Change: Your body needs to cool down; putting on dry clothes (even just a fresh top) will help your body regulate its temperature.
Reload: Consume a mix of carbs and protein within 15 minutes after a run to jumpstart muscle recovery. Our personal favorite: hemp protein powder mixed in juice.
Shower: Warm water relaxes the nervous system and helps your body readjust its temperature.
Stretch: Doing our flexibility routine (runnersworld.com/whartons) within an hour of ending a run boosts circulation, which aids recovery.
Refuel, again: Once your stomach has settled, eat a meal with a balance of carbs and protein to replace your glycogen (energy) stores and rebuild damaged muscle. Our postrun staple is quinoa, a whole grain high in protein.
Get horizontal: Naps are ideal, but you'll benefit from even a 15- to 30-minute break with your feet up (promotes circulation, relaxes heart rate).
Cool down: In the evening, soak in a cool or cold bath for 10 minutes to aid muscle recovery and prevent soreness the next day.
Self-massage: A sports massage can be too intense post-long run; kneading your own muscles helps you regulate your comfort level.
From Coach Kathy:
My friends, Jim and Phil came out the other day to interview me for Runner's World Magazine and I gave them these tips for muscle recovery. They even took a picture of me after my 19.77 mile run a couple of Sunday's ago. What, you don't believe me?
Several of our SAFit friends are following these recovery tips by heading over to Blanco Café for breakfast after our long runs. Unfortunately they don't have quinoa on the menu, but the company is friendly and there are lots of laughs to be shared. Bring a change of clothes and join the fun.
Orange Zest is the Best!
Kathy S.
Aqua
Are you sore after midweek speed work or Saturday long runs? Sometimes calves tighten, hips hurt, lower backs ache, and you are downright exhausted. Below are some recovery tips from your coaches and running pros.
1. Begin recovery efforts immediately after your run (within 30 minutes). Walk five to 10 minutes after your run. You can eat and drink while walking, just move at an easy pace. Stretch. Stretch some more. When you get home, lie on your back on the floor with your hips and rear as close to the wall as you can and elevate your legs (leaning up against the wall) for about 10 minutes.
2. Cold water soaks work very well for recovery. You will want to soak your legs for 5 to 10 minutes. All cold water works - tub, pool, tap water-some even put ice cubes in their tub water. A few hours after your run is still okay to soak. Avoid the hot shower - it can actually slow down your recovery process.
3. Massage. A massage can improve circulation and remove waste products from your muscles. Some pain is possible from stiff muscles immediately after the run so avoid deep tissue rubs to avoid cramping. The lines are long after a long run or race for good reason!
4. The day after a race or long run, talk a walk (not run) rather than taking the complete day off. Walking makes the blood flow with nutrients and oxygen to your tired muscles and speeds up the recovery process.
5. Rule of thumb after a hard race: Talk one day easy for each mile run. (Looking forward to that!)
6. Nutrition. It is crucial to appropriately fuel up before, during and after exercise. Before, eat a good breakfast, hydrate and get plenty of rest. During, continue to fuel with carbs and electrolytes every 20-30 minutes after a 60 minute period of time. After, experiment with a recovery drink which replenishes carbs and electrolytes. Some even have protein added as well. Try AfterShock, Accelerate or Endurox in a flavor that suits you and mixes with water. (I leave the recovery drink powder in a sports bottle in my car and fill with water and drink when I return from my long run.)
7. Listen to your body. If you need a rest day, take it. Don't push your muscles and body to excess where injuries might be incurred. Your recovery is just as important as your training.
See you Saturday for 10! Coach Laurie
Purple
Hello Purple Walkers,
As many of our walkers learned at our last benchmark if you rely solely on the water stops provided during a race you my find yourself without proper hydration. You should always carry water, maybe a snack, a cell phone and money. I would suggest you carry all these items race day. As walkers, race day you may find yourself in the last half of the race with no water stops or no water at the stops. This can be true even of fast walkers because our pace is typically slower than a runner. If your plan is to do the full marathon this is particularly important. The race should be open for 7 hours but I remember during my full that at about mile 21 the waters stops were less frequent and supplies were low. So, being prepared to take care of yourself it very important. I would also suggest that you read the event website in detail. Whether it's your first marathon or your 5th take time to get to know all of the event details. There is a lot of important information on the website as well as fun information and services that are included as a part of your registration.
Be proud to be a walker. Walkers face the same training challenges as runners. It takes consistent training over a period of many months to
build up the stamina and technique required to complete a full or half marathon at once. In some instances we train harder because if it's raining or cold we are simply out there longer. Most people don't realize it but mile for mile, walking burns the same calories as running. So as you get ready for your marathon be proud to be a walker. Slowly but steadily we are changing how races approach marathon walkers. There is even a magazine out now for walkers that shows walker friendly events across the country. (http://www.walk-magazine.com/dave2.html)
Quite a few of you have asked where I can get shirts made for the marathon. Well there are quite a few web sites that are out there but many of them require you to order items in bulk. There are 2 websites that I found where you can either make your own shirt or select from an array of designs and graphics in both cotton and wick wear fabrics. You can also order as little as 1 item but plan to order early because supplies can go fast.
http://www.cafepress.com/
http://runningbanana.com/
"Walking gets the feet moving, the blood moving, the mind moving. And movement is life. ~Carrie Late" |
| Ask the Expert
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 Q: During the Army-dillo 32k I saw many runners off to the side stretching during the race. What are they experiencing and what benefit does this have?
A: Usually runners are either cramping or hurting when they stop to stretch.
The benefit of stopping and stretching is to change and elongate muscles that might be tightening up or cramping.
Proper training and nutrition can help prevent this. Multi vitamins with calcium, magnesium and potassium are key in preventing muscle cramping. Electrolyte drinks also are important in longer events.
Other tips: pouring small amounts of water on a painful or cramped area can help to cool the area and stop cramps. Massage or light beating with your hands can also help with leg cramps - even for 10-20 seconds. This can be enough to change the physiology to keep you going.
Good luck!
Julie Barnett PT, DPT, MTC
Doctor of Physical Therapy
I would agree that most runners do not want to slow their times down to stop and stretch unless there is a problem. Pain, cramping, and fatigue would be likely reasons to stretch during an event.
Prevention is the key to all of these problems. Staying hydrated before and during an event during an event along with proper training preparation will help with the cramping, fatigue and injury issue.
Follow all the great guidelines provided by your training groups!
Good Luck!
Dr. Z
Dr. Annette Zaharoff, MD
Stacey 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? RGR Training has a Winter Marathon program geared at the Austin Marathon / Half Marathon, the Houston Marathon / Half Marathon or the USA Fit Marathon / Half Marathon (see article in this newsletter). 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. |
Inaugural USA Fit Marathon & Half Marathon
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 January 11, 2009
You have a new marathon to consider for your winter training pleasure -- the inaugural 2009
USA Fit Marathon :: Everyone's Marathon! In response to the shorter
course cutoff implemented for next year's Houston Marathon, USA Fit has
introduced this new race, geared specifically at YOU!
Come Run or Walk with Us!
After
two decades of training runners and walkers, USA Fit is pleased to
announce its inaugural marathon and half marathon on January 11, 2009.
This
one will be different than most marathons. We plan on bringing the USA
Fit philosophy of fun and camaraderie to the marathon course and are
including all levels of runners and walkers, all the way up to an
8-hour finishing time. Because our smooth-trail course is out-and-back
and less wide than a city-street course, there will be plenty of
chances to cheer and be cheered by your fellow runners. And don't worry
about getting lost in the crowd, this race caps at a cozy 500 runners.
We
think you'll really enjoy the race. We are in the process of having our
courses measured for certification.We'll start in two waves, and you'll
be well supported with fluids, aid stations, and medical personnel. And
of course everyone gets a great finishers' medal, T-shirt, and official
timing.
This is everyone's marathon, so join us!
Fees:
Entry fees are only $60 (full marathon) or $50 (half marathon) if you
register by October 31, 2008. After that, pricing is $75 (marathon) and
$65 (half marathon).Race Website
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| Member of the Week
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 Sharing the USA Fit spirit
We awarded FOUR 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.
Renee Shaw - Yellow group
"Renee is our faithful leader every week. She is our compass, pacesetter & timekeeper. She is a joy to run with and we hope she never loses her Garmin. Thanks, Renee"
Kristie Blust - Aqua group
"Every Saturday she is the face of early morning sunshine greeting me and the rest of her COSA buddies. Last Saturday, she was a special motivator. After twisting an ankle and flying what seem to be 20 feet in the darkness, she got up and ran another two miles to the aid station. There she discovered blood coming down her hand and knee. The other hand did not get injured because it has been ingrained into her the importance of bringing water with you on the run and she held onto her water bottle as she fell. Although, the bottle suffered some damage. After being treated for her numerous injuries, she waited for her buddies to cheer and encourage them at the finish. That, and she had to wait for us to drive her to breakfast!"
Lisa Bell - Yellow group
"Lisa has been a great running buddy throughout my training but this past weekend at our benchmark race, she really helped me when I was struggling. Sticking with someone on a training run is one thing but she wouldn't leave me behind during the race even when I told her to go ahead. If it wasn't for her I probably wouldn't have finished the race. Lisa is always encouraging other runners and never seems to give up. She is truly an inspiration and is well deserving of member of the week."
Tiffany Simper - Yellow group
"She meets me every Saturday and makes sure we are all set up with our energy supplements and any other items we may need for our long Saturday run. Even when the run was cancelled she encouraged me to meet her anyway so we could get our miles in. She as experienced a couple of set backs due to her knee but she is still committed to our training and continues to be an inspiration."
Thank you, Renee, Kristie, Lisa & Tiffany, 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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SA Fit Calendar
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Order yours Saturday!
 Hello fellow runners/walkers! If you have seen me running around taking pictures during our runs, chances are you have been captured to be in the 2nd annual San Antonio USAFit calendar. I have been compiling as many pics as I can to put together a 12-month 2009 calendar. Please plan to purchase one at our sign up table this Saturday. They are only $10. I'll have my camera Saturday!
Betty Cruz |
Garmin - official RNR sponsor
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 Download the course soon!
Garmin is sponsoring a series of marathons in 2008, including our Rock 'n' Roll San Antonio event, and, through
MotionBased, is giving runners in-depth analysis and mapping for each
race in the series.
Click on a link below to view
the map courses of a specific marathon. Check out elevation profiles,
simulated course previews, and a whole lot more.
Marathon Downloads
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The Home Stretch
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 Final benchmark - Oct 18th
Mark your calendars for our final benchmark before race day! Saturday, Oct 18th, all groups will meet at Mission County Park Pavilion #2.
Full marathoners will be doing 21 miles, and half marathoners will be doing 13 miles. We are currently working on the route, but at least part of the course will be the actual RNR race course down by the missions!
The final benchmark is always a fun event -- our wonderful friends and family host aid stations every 2 miles along the course (know anyone who can help?), and when you're done, there are finishers awards AND a cookout, to boot! You won't want to miss this one!
After the final benchmark, we will taper until race weekend and some groups may opt to do the final race in the Alamo Series -- the Fall Fest 25k & 8 miler on October 25th. This is a new race, directed by Run Gear Run & the San Antonio Road Runners, and it will be a quality, fun event for those wanting to get one more race under their belts before RNR.
Another date for the calendar is Friday, November 14th, which is our pasta dinner and pre-race celebration. This will be at Magnolia Gardens on Main, and we've reserved the entire place! There will be a slide show, great food, fun & nervous chatter as we all get ready for race weekend. Stay tuned for menu details and ticket information. Friends & family are welcome at this event as well.
Here's how it shakes out:
10/18 - 21 miler (marathoners) & 13 miler
(half marathoners) @ Mission County Park
10/25- Fall Fest 25k & 8 miler OR
group run/walk at Run Gear Run (no seminar)
11/1- Regular meeting (taper) & last Bagel Break
11/8 - Regular meeting (taper)
11/14 - Pasta party celebration @ Magnolia Gardens
11/15 - No meeting (go to expo & packet pickup)
11/16 - RACE DAY
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Kids Triathlon - Oct 12th
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 Looking for a fun, healthy activity for your kids? The Braundera Kids Triathlon will take place at the Braundera YMCA located in OP Schnabel Park. The swim will take place in their brand new pool. The bike route will take place in the Park and in a quiet neighborhood . The run will be mostly on a park concrete pathway.
7-10 year olds: 100yd swim, 2.5 mile bike, 1k run
11-15 year olds: 200yd swim, 5 mile bike, 2k run
Download a flyer
You can also register online
Hope to see you at packet pickup on October 11th!
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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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Keeping you healthy for race day...
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As the last month of training approaches for the RNR marathon, we anticipate an increased need. We are here to help. The fastest way to get help is our "Runner's Clinic Assessment". Read below.
Ways to get help from us:
1. Runner's clinic Assessment: 30 min, $70 with Julie Barnett, PT. I will assess any questions they have and offer as much first aid and taping/bracing info as is needed. Any runner who is limping or having significant pain after the longer runs should take advantage of this.
2. Email: Email me at JBBarnettpt@msn.com for first aide guidelines.
3. See Dr. Zaharoff. Call our office to schedule. 616-0646
4. Medical Bagel Break: See me at this Saturday's Q & A.
Let's try to keep as many walkers and runners on the road and off of crutches and walking boots!
Julie Barnett PT, DPT, MTC
clinic: 616-0646
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| Looking Ahead
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 Here's what's coming up...
Next meeting: Sat. Oct 4
Time: 6:00 am
Location: Run Gear Run
Seminar: None
Workout: Group run/walk
Bagel Break and Medical Q&A after the workout!
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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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