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Issue: Week 22
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October 15, 2008
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Greetings!
It's final benchmark week!!! Sleep well, eat well, and we'll see you Saturday morning at Mission County Park!
- 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 heard from nutritionist Laurel Tierney about carbo loading. Below are her tips for race week planning (which begins with recovery after our workout on Saturday!). You will also find a downloadable menu plan on the link below.
Carbohydrate Loading for Race Day
- Saturday - recover nutritionally from your workout!
- Monday:
- Start to hydrate consciously
- Begin to increase your carbohydrate intake and decrease proetin and fat.
- Write out your three day plan for the end of race week:
- Thursday: 3 grams of carbs. times your body weight i.e. 3 grams times 150 pounds equals 450 grams of carbs. for the day
- Friday: 4 grams of carbs. times your body weightSaturday: 5 grams of carbs times your body weight
- Decrease fiber intake. Spread out intake throughout the day.
- Day before race:
- Hydrate throughout the day. Carry water or sports drink with you at all time, especially when at the expo and packet pick-up. Use sports drink for carbs & fluid.
- Plan where you are going to eat on Saturday in Austin. Make early dinner reservations. Your largest meal should not be dinner!
- Bring food with you to meet your carbohydrate goal, you can't eat it all in one last meal.
- Race day:
- Have your Tried and True breakfast planned, packed and prepared. Breakfast should be calculated based on your wake-up time. .5 grams of carbs. per hour before exercise per pound of body weight. i.e. if you wake-up three hours before the race multiply your weight by 1.5 grams of carbs. Don't forget to drink at least 16 ounces of fluid upon waking.
- Don't try anything new during the race, stick to what you know, remember to drink on your schedule even if it's cold.
- Have fun!
Laurel Tierney R.D., L.D.
Nutrition for the Heart and Sole ltierney@satx.rr.com
210. 479.3305
Mb. 887.3305 -- We also gave away some door prizes! - Free shampoo, cut & blowdry from Petra's
- Smooth Solutions gift certificate
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Weekly Focus
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 Planning for race week
From Everyone's Guide to Distance Running by South African runner and coach Norrie Williamson. An excerpt from the chapter titled "It's not just the training. . . it's being prepared!"
Logistics
After the effort of training, it's important not to leave logistical details to chance. Make your travel arrangements well before a major race, particularly if the race is in another city and you need to book a hotel room. If you'll be sleeping in a strange bed, it's preferable to take your own pillow, as others are never as comfortable as your own. Use a "blindfold" and earplugs (the sort they provide on international flights) when sleeping, to ensure that light and noise do not disturb you. It's worth sleeping with both of these ahead of a race so that you're used to them. What about eating arrangements? Will you be able to enjoy your favourite pre-race meal where ever you are staying? Should you take food with you? If you intend eating out, make a restaurant booking, so you don't have to wait for find that it's fully booked. In short, try to maintain your normal schedule wherever you go. It will pay off.
Even if the race is local, logistics are still important. Ensure that you arrive with enough time to enter, have one last visit to the look and warm up and change for the race. Have you put out all your kit the night before? Is the entry fee ready? Do as much as possible the night before.
Finally, on the subject of sleeping, don't worry too much about a restless night before the race; rather, ensure a good sleep two nights before. Few runners sleep well immediately before a race, but many of them lie in bed worrying about it. This additional worry makes sleep less easy, and the vicious circle continues. If you find yourself unable to sleep, lie back in the knowledge that it is the excitement of the race that is making it hard to sleep. Remind yourself how well you slept the previous night. Accept that you might not sleep much and tell yourself that you can simple lie there an relax. When you remove the pressure, you will be surprised how quickly you fall asleep.
Race Day
Have a plan for race day. Know the route to the start. If you use the lift in the hotel, remember that there will probably be many other runners doing the same thing and that will take time. What about your position at the starting line? Do you know where you want to stand? All these things need to be planned.
Helen Lucre tells a marvelous story of her 1985 Comrades. Although she lived in Westville, she thought it best to stay at the Royal Hotel, Durban, the night before. The starting line was right outside the hotel and she reasoned that staying there would be the easiest way of ensuring a good position, yet still allow time to lie in late. All went well until the morning of the race, when she opted to use the fire escape rather than wait for the lifts, which were full of other runners. Out on the fire escape, the door closed behind her. A few flights down she tried to open the door to go back inside and found that it would not open from the outside. Panic! Luckily she found an open door into the kitchen, which ensured her freedom, although it gave the chefs a start. She reached the starting line in time and wen on the win that Comrades, but it could have been very different.
As you an see, planning is vital. You must know beforehand whether you will need to eat and make sure that you have a bottle of water to take with you to the start. Check that the fire escape doors open!
You have heard us say over and over, "treat these benchmarks as races" and practice your routine! You need to take seriously the practice nature of this benchmark. If it doesn't go well, don't worry -- instead figure out what you need to do differently. If it does go well, great!!! Make sure to write down exactly what you ate, when you slept, etc. Finally, remember that this is training and not racing. You should still keep your long and easy pace on this one, save the adrenaline for Nov 16th!
"In the long run, you only hit what you aim at." - Henry Thoreau
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Route Notes
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 Benchmark planning...
This week we have our final benchmark, and the logistics are slightly different than for regular Saturday workouts:
Location
We will NOT be meeting at Run Gear Run, but will instead meet at Mission County Park Pavilion #2. The address for the park is 6030 Padre Dr. Here are directions from 281 North:
- South Hwy 281
- Continue on I-27 S
- Take exit 138B for New Braunfels Ave towards Southcross Blvd
- Turn right at S. New Braunfels Ave.
- Turn right at E. Southcross Blvd.
- Turn left at S. Presa St.
- Turn right at VFW Blvd/E. White Ave
- Turn left at Padre Dr.
- Park is on the left in 0.6 miles
Time
The start time will be a bit later for most groups. All runners (full and half marathon) will start at 7:00 am. All walkers (full and half marathon) will start at 6:15 am. This start time brings us closer to the actual race start time for Rock 'n' Roll, which is 7:30 am. Please note that the park gate will not be open until 6:00 am, so there will not be any parking available before that time. There is plenty of parking within the park, but you have to wait for the gates to be open.
Route
The 13 mile route is linked from the schedule page as usual and we will also send turn by turn directions later this week. The 21 mile route will be posted tomorrow and includes the 13 mile route plus an additional out and back segment on the Mission Trail. Since this course is more complicated that our normal routes, we will be stationing some of our volunteers along the course to help with navigation. Make sure to look for people wearing orange vests if you are at a confusing intersection! We also strongly recommend that you carry a cell phone with you on Saturday, and program some numbers, either for your coaches or training partners, so that you can touch base with others out on the course with you.
Course Support
We will also have more water stops available on this course than on a typical Saturday. We will have fully-staffed water stops every two miles, starting at mile 3. The water stops will have water, Cytomax (the course electrolyte drink at the Rock 'n' Roll race), cups & first aid. While this is the only group workout of the season that we do not require you to carry a water belt, we still do strongly recommend that you do. You're already used to it, and you never know when you'll need it. I have been burned several times on race day for not carrying my own water!
There will be a few bathroom options on the course. There are two convenience stores (approx miles 3 & 5.5) and there is one park restroom that is passed multiple times (approx mile 7, 12, & 20) and all of missions we pass along the route are national parks. Their restrooms are available to the public and will be open at 9:00 am.
Weather
Looks like we are in for a treat on Saturday, weather-wise, but be sure to check for the latest temperature on Friday night. We will meet as scheduled rain or shine, but if there happens to be lightening we will wait for 30 minutes before leaving.
If the forecast changes or last minute announcements need to be made, I will send out a newsflash via this email newsletter and also update the SA Fit hotline message at 210.568.4496. You are also welcome to call Run Gear Run 210.490.9987 or Ashley's cell phone 210-843-5984.
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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 10-4-08 Out and Back - Safe
I like running on 1604 because the shoulder is about 8 feet wide. Even though those cars are whizzing by faster than the 40 mile per hour speed limit, I feels pretty safe. Plus it does not have all the cracks that the streets in Hill Country Village have. Saturday I was doing a shorter run than the rest of the group and turned back at Bitters and started to run back toward RGR alone.
I have been listening to a Smooth Jazz Mix of the Rippingtons and Spyro Gyra. Hoping that the light music will lower my heart rate there are times when I get in the zone and just cruise.
This past week I thought I would try something different so as I headed out on 1604 I selected my "Current" Playlist of song that I like from the radio. It got a broad mix of Hip Hop, R&B, Country, Rock and Pop.
When Chris Brown sings "All you gotta do is watch me, Look what I can do with my feet, Baby feel the beat inside, And dance forever." I find myself doing a sideways crossover shuffle.
The bass beat from Ne-Yo's Closer matches my pace. "And I just can't pull my self away. Under her spell I can't break. I just can't stop. Come closer. She says come closer" Oh ya, sounds good. I just can't stop.
Then the guns fire off in M.I.A.'s Paper Planes and I have to laugh out loud. "No one on the corner has swag like us. Hit me on my burner prepaid wireless. We pack and deliver like UPS trucks." There is just something different about British Rock.
Then I listened to 3 Doors Down's It's Not My Time and it really it home. "All this time I've just been to blind to understand, What should matter to me, My friend, this life we live, Is not what we have, it's what we believe, Cuz it's not my time. I'm not going. There's a fear in me, It's not showing. This could be the end of me, And everything I know. Oooh, I won't go. It's not my time." I thought this could be my anthem. It's not my time.
I checked my Garmin in the light of a street lamp. I was doing great. I was keeping a faster than normal pace as I headed back toward RGR and my heart rate was below my limit. The weather was cool, all body parts were working well and I had great tunes. I was cruising.
I laughed again as Linkin Park sang "And the shadow of the day, Will embrace the world in grey, And the sun will set for you." The sun had not even risen yet I thought. Then it happened.
The apartment complex is set way back off of 1604 and there is a long drive from the complex. As I approached the entrance a car raced down the drive and without stopping swung out onto 1604 in front of another car. The car had to swerve to miss the offending car, switching from the left lane to the right lane and then onto the shoulder. Headlight were heading right toward me. I thought to one of our ATP exercises and jumped as high as I could, bringing my knees to my chest. In slow motion I looked down to my right as the headlights went by. The white shoulder line shined right in between the two headlights. The lights turned dark and the car was past me. I came back down to the ground and continued to run, not even slowing down. I looked at my Garmin and my heart rate had not even risen. It's not my time. I completed the run rather uneventful, confirming that I had run a negative split, running the return portion faster than the out portion just as I had planned.
So what did we learn? There are stupid drivers out there. And -- Even if you get into some running "zone" you still need to be aware of your surroundings.
10-11-08 Out and Back - Part 2
That was last week's newsletter. As I ran back down 1604 this past Saturday, this time in the morning sunlight, as I approached the apartment complex entrance I notice that on the other side of the guardrail was a big drop. I'm glad I did not try to jump over the rail.
I also ran past several other runners heading toward me. This means they were running with the traffic. If I had been running with the traffic I would not have seen the car coming and it could have been bad. As I said, you need to be aware of your surroundings and one way to do this is to run against the traffic so you can see what they are doing.
Another way of being aware of your surroundings is to not play your music so loud that you cannot hear what is going on around you. Some of us were talking after the run that sometimes as you run up behind someone with headphones they have the sound up so high you can hear the music. I love my music and I cut one of the ear buds off of my iPod headphones so that I can still hear what is going on around me.
Next week as we run our benchmark we will be running a new route and we will really need to be aware of the turns and our surroundings. Everyone needs to run safe. And if you are wearing headphone, keep the volume low enough that you can hear someone yell that you are going the wrong directions.
Keep Smiling
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Okay, most of you are preparing for your final benchmark run. Most of you know I was in Chicago last weekend for the 31st Chicago Marathon. We had 11 SA Fit runners who attempted and completed the Chicago Marathon. Even though it was my 19th marathon, and my 4th time to run Chicago, I have to say that it was the toughest marathon I've ever run. It was a warm day (not as hot as last year, but not a lot better). They had plenty of water on the course (at least that was my experience); however, I did not hydrate adequately in the first half of the race, and that's no one's fault, but mine. At mile 13, I felt thirsty, and that's not a good feeling to have. I had been taking in 1 cup of water or Gatorade at every one of the fluid stations, but given the temperature, it wasn't enough. I started taking in 2 cups of fluid at each of the remaining stations, but it was too little, too late, and at mile 20, both my legs cramped severely. This was the first race I seriously considered taking a DNF on, as I had to walk / run the last 6 miles because of the cramps in my legs. I toughed it out, and finished in 4:10. I would have preferred to run faster, but that's what the day gave me, and I'm happy with that.
Okay, so even after 19 marathons, the old coach still learns something from each and every marathon. Even if your time isn't what you hope for, take what the day gives you, and be happy with that. None of us run in order to put food on our table, or pay our rent / mortgages, so remember that "running is a gift". Enjoy the blessings of this gift.
Happy Running!
Coach Rudy
Yellow
For most of you, this is your first marathon and your goal is to finish. Listen to your body as you run, but let your brain make the decisions. Most people have bad marathons because they didn't think properly. So here is my top 10 list of things I've seen people do wrong mentally:
1. They don't taper correctly. (You need to rest and recover those muscles so that your body peaks on marathon day.)
2. They buy new shoes and/or apparel that they haven't tested and use it for the marathon. (Yes, this actually happens and you know who you are.)
3. They start out too fast. (I prefer going 30 seconds slower than my race pace goal for at least 4 miles at the start.)
4. They don't take in enough fluids from the start. (I've been told that it takes awhile before the fluids that you drink are of use to your body. Don't wait until you are thirsty.)
5. They stop for a restroom break and then try to catch their friends too fast. (I plan on taking at least 4 miles to catch back up to my friends. You'll go anaerobic if try to catch up too fast.)
6. They try to hang with their friends even though they are feeling bad. (I've learned to back off my pace until I start feeling better. Many times I have caught back up to my friends later in the race.)
7. They feel real good around mile 15 and speed up their pace too much. (You need to mentally hold yourself back at this point. Save that extra energy for later in the race. You'll need it.)
8. They stop and stretch to remove a cramp. (Walk it out if you can. When you stop, the blood flow back to your heart slows down and pools in your legs. Restart slowly if you have to stop).
9. They eat stuff they didn't train with. (I've seen people eat citrus fruit and, uh, expel it on the road along with much needed fluids. Not pretty.)
10. They looked at their watch to see their finishing time and their marathon photo looks dumb. J
Ross
Red We have our biggest run yet this Saturday, 21 miles! It is exciting and scary all at the same time. We get to enjoy a change of scenery and see what part of the marathon course will be like. You want to prepare for this run just as you would for the race, but treat the run itself like a training run. Svenja has already put out a letter with many of the tips you need to follow for Saturday. Hydrate, rest, and eat plenty of carbohydrates. Plan your diet for the two days prior to the run and your nutrition for the run. Lay out your clothes, shoes, hat, sunglasses, watch, gps, sunblock and whatever else is important for you on Saturday, the night before. Wake up early, take a warm shower and eat your normal pre long-run breakfast. Make sure to arrive early enough to Mission Park to stretch and use the rest room and find your running buddies. Remember to start out slowly, slower than your goal pace. Drink regularly at the water stops, even if you are not thirsty. At some point, it will get tough, body parts may start to hurt, or you fear "hitting the wall". Putting out a good physical effort for a long time will do this to your body. Stay tough mentally, remind yourself you have prepared for this day. You have the ability and power to run the distance. Push away those negative thoughts and replace them with positive ones. You can do it!
Some of you may be fighting some nagging injuries or pain, please get medical attention if it is not improving with rest. I also highly recommend a pre-race or post race massage for any of those nagging sore muscles. Don't forget to thank our volunteers on Saturday and stay for the food after the run!
See you Saturday!
Kathy
Orange I just received a magazine in the mail, "Runner Triathlete News" and can you believe that I was NOT on the cover? Maybe next month.
Anyway there was a cool article by Annabelle Landa on Marathon Training. Here are some excerpts:
Recently I received a phone call from a friend of mine that I have not seen since she moved to Canada two years ago.
"I am training for my first marathon!" she said.
She is following a six-month training program that follows periodization training. (Just like us!) Her training group follows a two week build and one week recovery cycle. This was great for someone that has not had much running experience and was training for a marathon with a demanding career, family, etc. The six-month schedule was ideal. It provides the athlete some room for vacations, illnesses, or any other "speed bumps" along the training.
She asked this question that I often hear: "Why does my running program peak at 19 miles in week 20 when the marathon distance is 26.2?"
Marathon training requires a delicate balance of training volume, intensity, and recovery due to the stresses on the lower body. Almost all marathon training programs peak between 19 and 21 miles for this very reason. Certain
injuries are prevalent among runners and can range from mild to severe. Some factors that are significantly related to the development of running injuries include previous injury, lack of running experience, competitive running, and excessive weekly running distance. Excessive mileage can predispose a runner to injuries because of biomechanical and anatomical stress placed on the human body when running long distances.
Now Kathy again:
I wanted to share her thoughts with you because I found them somewhat comforting. She described our training program to a "T". You are ready for this run! Remember these few things: wear your SAFit shirt, lather up on Body Glide, and use plenty of sunscreen! And don't forget that I am very proud of you!
Orange Zest is the Best!
Kathy Seastrunk
Aqua
Our topic this week is benchmark preparation and tips. By now, you should know what you need as far as clothing, hydration, gels, shoes and recovery goes so I will keep this simple this week. If it ain't broken, don't fix it. Now is not the time to try something new. This Saturday, wear something you have worn before or plan to wear on race day. Remember to use glide or vasoline on areas that chafe and don't try to break in your new shoes on this one. Lay out your clothes and gear the night before so you won't forget anything or be stressed the morning of our long run. Carb up a little more on Friday and hydrate well. Skip the wine or alcohol Friday night. Get plenty of rest on Thursday night, because Friday night you might be a little restless and worried about the impending mileage, although you are all there and won't have any problem completing the course. Eat breakfast 2-3 hours before the run and bring along some water in the car for the drive down and back. Bring 2 or 3 gels with you. You know about when to take the first gel and second, but you may need a third to bring you in strong. There will be water stops along the route - about every two miles. If you do not plan to carry or wear your water belt on race day, don't wear it this Saturday. Treat this benchmark (13 miles) as you would the race. We have the same mileage as the race, so this will be a great indicator of your endurance level. Don't go all out though - this is still considered an easy, long run. Save yourself for race day! The good news? We will have food and fun afterwards to celebrate our benchmark run. The best news? Mileage drops to 7 miles the week after as we begin our taper! Email me with any questions or concerns. See you Saturday at Mission Park! Coach Laurie
Purple
Ok everyone Race day is just around the corner and this is the big benchmark. Master this one and you will the marathon right in your pocket. You've already made it through several other benchmarks and at this point you should know both mentally and physically what you need to get yourself through. Think of this as the real race and use this as an opportunity to practice what you plan to do on the official race day. Think carefully about your race preparations--from what you'll eat and wear to what you hope to achieve. It can make the difference between an exhilarating personal victory or a bad training day. At this point we have given you most our best tips and you know what to do. But here are a few last minute ones as a reminder.
Make sure you have everything you need 2 days before the benchmark. Don't leave anything to chance and make yourself more anxious because you can't find something you need. The better your organization, the more you can focus on your walk. Assess the weather and adjust your goals accordingly. High or low temperatures, excessive humidity, and wind can all take their toll on your body during the course of the morning. Get to the course early and plan on spending 15-20 minutes warming up your muscles to better prepare them for the long haul Use first 3 miles to find your rhythm and get up to the people you plan on keeping pace with. Make sure you hydrate. Hydration should not begin the morning of the race. You should make a conscious effort to drink water at least 48 hours before the start of your marathon. Most importantly, HAVE FUN and take in the surroundings. The last thing I can recommend to anyone at the benchmark, be it a first timer or an experienced veteran, is to remember to smile. That smile can allow you to have fun and have a great day no matter what. Enjoy you're the benchmark-it is what you have been working for.
"Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize."
- Norman Vincent Peale, author
Asst. Coach Janel
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| Ask the Expert
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 Q: Hi. Every Saturday morning I wake up feeling nauseous and cannot eat before the long run. I think its nerves. I try to take in a gel during the run and eat fruit available at water stops along the route. Is there anything I can do the night before or when I first get up to get rid of the nausea so that I can eat before the run like I am supposed to? I do well for 80% of the distance but towards the end I feel the fatigue and wonder how much of it might be due to low energy from not eating beforehand.
A: You might try a few saltine crackers when you get up with a bit of warm water and lemon or hot tea. The crackers will help absorb some of the stomach acid in addition to providing a few calories. The night before be sure to avoid fatty and spicy foods, keep it simple and very clean. You may also want to get up a few minutes earlier to give your stomach more time for digestion. During the run be sure to start your nutrition by the end of that first hour, I would probably avoid the fruit and stick with your gels and sports drink.
- Laurel Tierney, RD, LD
Maureen 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. |
| 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 and we also need to recognize the two recipients from the prior week. Each Member of the Week is awarded a limited edition USA Fit stainless steel travel tumbler.
Kim Heimbecker - Red group
"She is a very strong and fast member of the red group. We appreciate her energy & enthusiasm. She even has her family out volunteer at the water stops!"
Jill O'Brien - Orange group
"for giving me more motivation & energy than sport beans!"
Blanch - Purple group
"last week we accidentally did 12 miles She gave me the confidence to complete. She is 66 years old and has 9 children."
Myra Ptosnick - Aqua group
"During a difficult run, Myra held my sweaty, sticky hand up that stink' Tower Rd. hill -- thanks for getting me up the hill, Myra!"
Thank you, Kim, Jill, Blanch & Myra, 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!
 This is the last week to order your 2009 calendar!! We will have the sign up sheet at the pavilion on Saturday, or you can stop by Run Gear Run during the week. We will close orders on Sunday.
We also encourage everyone to bring your cameras to our benchmark this weekend!! If you take any photos, you can upload them for the calendar and we will also use them for our season slideshow at the pasta dinner.
Betty Cruz |
The Home Stretch
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 The last six weeks
As you all know by now, on Saturday, Oct 18th, all groups will meet at Mission County Park Pavilion #2. We will be on the actual RNR race course down by the missions for much of our route. Having been there, done that, will be a great mental boost on race day!
 After the final benchmark, we will taper until race weekend. We encourage everyone to consider doing the final race in the Alamo Series -- the Fall Fest 25k & 8 miler on October 25th. Most of the Run Gear Run staff will be at the race, as we are the race directors for this event. It will be a fun course, a beautiful venue, and a great low-key event to culminate your training season! As a special benefit for USA Fit members, we are waiving the late registration penalty for USA Fit members! Currently we cannot setup Active.com to give this discount, but if you register in the store we will give you the early registration price. If you already registered and paid the late fee ($25 instead of $18 or $20), just let us know and we'll refund the extra $5.
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. Friends & family are welcome at this event as well. We need to have a firm headcount by November 1st, so make sure to signup and buy your tickets now! You can do so in the store or online.
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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| 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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| Looking Ahead
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Here's what's coming up...
Next meeting: Sat. Oct 18
Time: 6:15 am (walkers) ; 7:00 am (runners
Location: Mission County Park Pavilion #2 - 6030 Padre Dr.
Seminar: None
Workout: Final benchmark!
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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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