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Brought to you by...
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"Stand facing the sun
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| Local Sponsors
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Annette Zaharoff, MD - Sports medicine & physical therapy
Nutrition for the Heart & Sole - Laurel Tierney, RD, LD
Papouli's Greek Grill - FUEL for the champion athlete
Peak Fitness - VO2 Max testing and sport specific coaching
Integrative Therapies - Sports massage and active release techniques
Texas Med Clinic - Walk in sports medicine clinic
Brooks Sports - Running apparel & footwear
YMCA of Greater San Antonio - Fitness centers for the whole family
Run Gear Run - Your running + multisport store
Smooth Solutions laser hair removal
Entree Vous - How dinner gets done!
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Issue: Week 21
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October 9, 2008
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Greetings!
The next six weeks will be very exciting! Benchmarks, pasta dinners & more! Hang on tight and enjoy the downhill slope!
- 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!
- Amphipod Xinglet reflective vest
- Amphipod hydration belt
We will have more door prizes this week, so don't be late!
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Weekly Focus
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 Carb loading
Our dietician & nutritionist, Laurel Tierney, will be here on Saturday to discuss pre-race nutrition and carb-loading. Here is some background information about muscle stores, from Everyone's Guide to Distance Running by Norrie Williamson.
The use of muscle stores of glycogen are basically restricted to the use of muscles in which they are stored, i.e. glycogen stored in upper limbs cannot be used to fuel the legs, but the driving of your arms will, to some extent, help you to keep your legs moving. Thus there is some benefit in ensuring that all muscles are loaded to their maximum.
In general terms, muscle glycogen cannot be used to fuel the nervous system and the liver glycogen cannot be used to fuel the muscles.
Assuming a normal diet of about 40% carbohydrate, which accounts for most of the western world, and assuming that a participant has rested for at least a day before an event, normal muscle glycogen stores will last 60-90 minutes. The rate of glycogen use will vary with the intensity of the exercise (speed).
An athlete completing several series of sprints will burn glycogen faster than one using a more uniform and lower rate of exercise. This is one reason why it is better to taper with quality running rather than long, slow running. Glycogen depletion of the muscle stores is likely in events lasting longer than 75-90 minutes at a more uniform effort, or in competitions that require a high number of high intensity efforts.
Although the liver stores or blood sugar may be supplemented during the course of an event to maintain normal levels, muscle stores do not accept significant supplementation during exercise. This implies that during events in which muscle store depletion is likely, a participant should use carbohydrate-loading (popularly refered to as 'carbo-loading') techniques to maximise muscle stores. These stores can be increased 2-3-fold above normal when carried out correctly. In events in which your liver glycogen could be depleted before your muscle glycogen, you will benefit from a combination of carbohydrate loading and energy supplementation during the event.
"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 - 14 miles. Half marathoners will be doing 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:
10 milers: 4.5 mi & 5.5 mi
12 milers: 4.5 mi & 7.5 mi
- 13/14 milers: 4.5 mi & 9.5 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 YELLOW 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 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 "I always loved running... it was something you could do by yourself,
and under your own power. You could go in any direction, fast or slow
as you wanted, fighting the wind if you felt like it, seeking out new
sights just on the strength of your feet and the courage of your
lungs." ~Jesse Owens
Blue /
Green
Greetings Blue / Green Group:
Carb Loading / Race Nutrition: Dr. Tierney will be coming to speak to us before the run on Saturday about nutrition. She'll have formulas for how many grams of carbohydrates you should consume per pound of body weight. If you follow the formulas, you may wonder how you'll be able to consume that many carbs, because you already feel so full.
When thinking of carb loading, we tend to think of rice and pasta. Don't forget that fruits and vegetables are also a source of carbohydrates. No rule says that you need to eat all of your carbs. Beverages such as milk, juice, and sports drink are also excellent sources of carbs. Snacks such as low fat yogurt are also a good idea. I will also eat food high in potassium (melon, avocado, bananas, etc.), and will add a bit of salt to my food 2-3 days before the event (even incorporating the occasional V8 into my diet).
Everyone does something different for breakfast. Come marathon day, I have two bananas and half a bagel with peanut butter. Many others consume pancakes or oatmeal, and will add a bit of protein to this. You should have already been experimenting with breakfast before your long runs, and be fine tuning this.
During the race, you should be taking in some form of carbohydrates. I take energy gels every 5 miles. I drink water to wash the gel down, but at other fluid stations, I'll also consume sports drink. Again, everyone is a bit different, and you just have to experiment with what works for you. Sports beans, electrolyte tablets, etc. are used by many other runners.
Happy Running!
Coach Rudy
Hopefully you've been carb loading prior to your long run workouts -- but it's not too late to start now! In the days leading up to your event, you should slowly start increasing your carbohydrate intake. However, remember, everything in moderation! Along with increasing your carb intake, you might want to limit your fiber intake -- although there are port-o-pots on the course, you don't want to stop unless
absolutely necessary!
I do hope that everyone has practiced their race nutrition during this year's training. Gels, shot blocks, electrolyte tablets, sports drink, etc. they're all important, but know what works best w/ your digestive system, sweat output, etc. I can't say how to perfectly plan for every race -- believe me, I've had issues a couple of times, but having "a plan" is better than not having one at all! Things extra things to consider is -- the weather forecast for the day your event is scheduled and pain meds (motrin, tylenol, etc.). The best advice that I can share...it's better to have something and not need it rather than needing it and not having it! Best of luck w/ your marathon / 1/2 marathon!
Coach Jim Martin
Yellow
First, Laurel (our nutritionist) knows what she is talking about so please be there this weekend to hear what she has to say.
Carb loading correctly is just as important as doing the long training runs. Think about it this way -- You've spent months building a fast car. You start the race. You're cruising along smoothly. You feel great. And, with a few miles to go, you run out of gas. Bummer.
Fueling your body is harder than a car. It's not like you can pull into your local gas station and fill up in a few minutes. You have to start way before the race. Do it during the race. And, do it after the race for recovery purposes. The catch with the human body is that there's one tank to fill that has to supply our gas tank and our radiator. To make it even more complicated, if you don't fill your gas tank with the right stuff, you can't fill your radiator efficiently. I think I'm confused now.
Anyway, It basically boils down to this:
· You need carbs for energy.
· You need fluids to stay hydrated.
· Carbs help store fluids.
· Pay attention to what Laurel says or you're going to crash and burn out.
Ross
Red Most of you probably have a pretty good idea of what is working in your diet and what is not for your long runs. The most important rule of thumb before race day is to not try anything new. The night before the marathon it is traditional for runners to sit down to a huge plate of pasta and bread, but any combination of foods that are high in carbohydrates and low in fat will work. Sometimes you have to improvise with what is available as well, especially when traveling for a race. A meal that includes low fat meat like fish or poultry, vegetables, and a starchy side such as rice, potatoes or pasta will be fine. Stay away from buttery, cheesy, and creamy sauces and high fiber foods. Other things to avoid are salty foods and alcohol. You should also be getting some of your carbohydrates from sports drinks as well. It is not necessary to over stuff yourself with food, it will only make you feel bloated and slow at the starting line. The morning of the race, at least 2-3 hours before, be sure to eat a light breakfast; a bowl of cereal, oatmeal, bagel, toast, along with a sports drink or juice. If you have a hard time eating first thing in the morning, try a bed time snack high in carbohydrates and around 300-400 calories.
Things to remember: Food is fuel is that your body needs to perform. Eating well is part of the training. No diet is right for everyone. Long distance training is not a weight loss program. You need more than water to be hydrated. Hydration is important everyday. Use sports drinks. Eat after your workouts, it speeds up recovery.
Twelve miles this Saturday, then we have our 21 mile benchmark. You still have time to "practice your food plan" for the marathon. The key word "plan".
See you all Saturday.
Kathy
Orange
Did you see the Orange TEAM on Tuesday night at the Reagan track? You just thought that the ATP group was unusually large that evening didn't you? That was the Orange TEAM gutting it out with Coach Larry doing the ATP
workout for that night. Way to go, TEAM! I am very proud of you for coming out and trying a very challenging workout and not taking off or hiding behind the bleachers. On Wednesday there were quite a few Orange TEAM members (and ATP, I'm sure!) walking funny for the rest of the day. But we are back and ready for whatever challenges Coach Larry and the rest of the SanAntonioFit gang can come up with.
Orange Zest is the Best!
Kathy Seastrunk
Aqua
As our Saturday runs get longer and the race gets closer, here are a few reminders about nutrition and hydration.
The plan is simple - eat lots of carbs, low fat and protein. This is carb-loading time. It is time to pack a little reserve to carry you through the mileage. That is not a free ticket to take it to the max though. Too much carb loading can leave you feeling bloated and heavy - especially if you aren't used to eating so much. Instead, follow your normal diet and add some extra carbs (pasta, potatoes, rice, bread) a day before a long run and a few days before the big race.
Don't try anything new before the race. Be sure it agrees with you. Try to avoid high-fiber foods like beans, broccoli and lettuce to avoid an upset stomach and other GI problems during your run. Also, start loading up on fluids. Sports drinks can not only keep you hydrated, but take care of the carbs as well. Avoid alcohol as it dehydrates you and interferes with your carb loading.
On race day, have your usual pre-run breakfast; like a bagel with peanut butter or banana and cereal. Try to eat at least 2-3 hours before the race. During the race, keep hydrating. Drink some fluids every 20 minutes and add some gels or electrolytes once you hit about an hour. You will want to re-fuel approximately every 20 minutes.
After the race, drink plenty of water and eat as soon as you can. Carb-reloading is just as important after a race as carb-loading is before. Remember last week's discussion about muscle recovery and how important nutrition and hydration is to that recovery. Check with Laurel on Saturday about specific diet questions.
See you Saturday for 10! Coach Laurie
Purple
Hello Purple Walkers,
We are getting close now just a few weeks away. I can see the medals, I can smell the Gatorade, and I see the funny people in crazy outfis -- lol and I see all of you kicking butt. You should start getting excite you have trained hard and your just about ready to reap those benefits.
Since our goal is getting close, now is a great time to really start thinking about the race. Remember that the marathon is not a race of strength or speed; it is a race on how well you manage your energy. So one of the big things we like to talk about is the age old question Should I carbo load before the marathon? Is carbo loading just a myth? Will eating more carbohydrates the day before the marathon help my endurance? Etc etc
Well in my opinion and the opinion of the expert physician panel at the 2007 Marathon Directors College, carb loading has been dropped by most serious marathoners. You should eat a normal diet with 60-70% carbohydrates the week before the marathon, but do not increase your total calories. As you taper your activity in the week before the marathon, you should eat a balanced diet with 60-70% carbohydrates and not overeat or undereat. If you have been on a weight loss diet, increase your calories to match your basal metabolic rate. For women, this will be 1800-2000 calories per day.
Two Days Before the Marathon
If you want to get your pasta on, the time to do it is 2 nights before the marathon. Do not overeat and reduce caffeine and alcohol consumption. Drink plenty of water. A giant bowl of pasta and a huge salad will give you nothing but indigestion -- think moderation.
One day before the marathon
Eliminate any high fiber foods, spicy foods and foods that cause gas. Trust me you don't want to have those types of problems during a race. You try going in a porta potty after about 12,000 people. Enough said!!
Morning of the marathon
Many marathoners can't eat anything before the starting gun. Whatever you choose for breakfast should be bland and high in carbohydrates and easy to digest. If you must have some coffee, have as little as possible. Drink a large glass of water 1-2 hours before the start and have nothing more to drink until the starting gun. That starts you off well-hydrated but gives you enough time to eliminate any extra calories.
Remember we have our upcoming final benchmark for both full and half marathoners. More details to be provided this Saturday so make sure you stick around and get the information. As always ask ask ask!!! especially if this is your first marathon. Coaches thought for the week:
Remember during the marathon we may not be walking with you all the way, or even much of the way, but you walk with us each day in our hearts. Asst Coach Janel
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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. |
Calendars, Calendars
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Order yours Saturday!
Slip $10 in your shoe or water belt so that you can order your San Antonio
USAFit 2009 Calendar featuring you and your fellow running buds. I have taken tons of pictures and hope everyone orders one or more of these calendars so that you can spend all next year remembering the good times running up and down 1604! Do you have some running pics to contribute? You can upload them for me to use by going to http://sw.taylorpub.com. At the bottom of the start up page, you will see the words public upload in grey lettering. Click on public upload and accept the terms. Next, type in project number A00108. After that you can browse to your pics and upload them. Pictures cannot be larger than 5 mb. -Betty Cruz (jcruz5@satx.rr.com) |
The Home Stretch
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 Final benchmark - Oct 18th
As we mentioned last week, Saturday, Oct 18th, all groups will meet at Mission County Park Pavilion #2 for our final benchmark of the season!
Date: Sat., Oct 18
Time: Runners start at 7:00 am, Walkers start at 6:00 am. Be sure to arrive at least 15-30 minutes before your start time to get ready!
Place: Mission County Park, pavilion #2 (6030 Padre 78214 - Map)
Marathoners will be doing 21 miles, and half marathoners will be doing 13 miles. There will be manned water stops every 2 miles starting at mile 3. Each stop will have water and PowerAde and cups. There will also be oranges, bandaids, and vaseline at alternating stops. Plan to gear up just as you would for race day. Pack your gels & carb supplements. If you plan to carry fluids on race day, then do so on Saturday. If you plan to rely on the race course support for fluids, you can do that on Saturday, too.
After the run/walk we will have food and fun back at the pavilion. Invite your friends and family to meet you at the park for your celebration after completing this milestone!
We still need lots of volunteers for Saturday!!! Please recruit some of your favorite fans and email me with their contact information!
Reminder of the upcoming dates:
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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Pasta Party
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Join us for Pasta and bring your Support Crew!
Date: Fri., Nov 14th
Time: 7:00 pm (doors open at 6:30 pm)
Cost: $20/person *
Place: Magnolia Gardens on Main
2030 N. Main Av., San Antonio, Texas 78212
PHONE 210.737.2710
* Tickets must be purchased by Nov 1st!
Friends and family are welcome to join us for this celebration of the season!
Dinner Buffet Menu
Two Types of Hot Pasta in Chaffers
- Penne Pasta with Alfredo Sauce - Diced Smoked Chicken - Artichokes - Mushrooms - Black Olives - Onions
- Rotini Tri Color Pasta with Marinara Sauce - Mini Meatballs (on the side) - Bell Peppers - Onions
Build Your Own Caesar Salad
Italian Green Beans
Garlic Bread Sticks With Butter Pads
Desserts
- Chefs Choice of Assorted Desserts
- Chocolate Sheet Cake
Beverages
Iced Tea and Coffee Service
Sign up will be available at Run Gear Run from now through November 1st or online via Active.com. We hope to see you there!
Register for the dinner online via Active.com
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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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We need YOU!!
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A good race doesn't happen without lots of great VOLUNTEERS! You have all experienced by now the wonderful boost that a cheerful volunteer can provide during a long workout! We encourage everyone to take a turn on the other side of the table, and volunteer at a race. It's very rewarding :-) It's also a great way to get your friends & family involved in what you are doing.
There are several volunteer opportunities on the horizon:
YMCA Braundera Kid's triathlon - Sunday Oct 12 (report at 6:30 am) - Volunteers needed for course marshaling and aid stations. If you can help, please email Ashley.
Final Benchmark - Saturday Oct 18 (various shifts available) - We still need a LOT of help for this one!! If you are sidelined for some reason or if you have friends you can wake up early, please let us know.
RNR Race Weekend - Nov 15-16 (various shifts available) - The race company is in need of thousands of volunteers to make a successful event for you! This is a great way to get your friends inspired about what you are doing. Here are more details about their needs:
Help WantedNot a runner or walker? You can still be a part of the event! With roughly 30,000 marathon and half marathon participants, 3,500 volunteers are needed to assist with every aspect of the event, including setup, pre-registration, the Health & Fitness Expo, the start line, finish line and more. Team up with your friends or family and make it an experience you won't forget! If you can help, click here or contact Michelle Rodriguez at 210-820-2191 or mrodriguez@sanantoniosports.org.
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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Oct 11
Time: 6:00 am
Location: Run Gear Run
Seminar: Carb Loading with Laurel Tierney
Workout: Group run/walk
Next week is our final benchmark at Mission County Park #2!
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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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