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Issue: Week 26
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November 12, 2008
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Greetings!
Race week is here!! Enjoy the result of all your hard work!
- 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 some great race-day tips from our coaches and a carb-loading recap from nutritionist Laurel Tierney. Here is a reminder on her tips: 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.
- Your largest meal should not be dinner!
- Eat throughout the day 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
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Weekly Focus
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 Race Checklist
Here is our "must-do" list for race packing. We are lucky to have a local race, but you still want to gather things in one place!
- Pack an race day outfit for every possible weather scenario
- Bring the food you will be eating in the morning
- Don't forget a change of clothes & shoes for after the race (pack in your gear check bag)
- If it's wet or cold, have a throw-away poncho, jacket, or garbage bag for pre-race as well as gloves and a headband!
- Extra gels, Tylenol or Advil (did you need those at our final benchmark?!?!)
- An extra alarm clock is a good idea!
Here is a great checklist we found at RunnersWorld.com:
You've trained several months for this race, which may be a half or full marathon in an unfamiliar city. Prepare for any weather, regardless of what the forecasters predict.
Pre-race:
- Race confirmation
- Hotel confirmation
- Plane tickets
- Directions to race start and number pick-up (www.mapquest.com)
- Course map
- Vaseline or other anti-chafing lotion
- Sunscreen
- Lip balm with sunscreen
- Hat or visor
- Safety pins
- Water bottle for the flight
- Healthy, carbohydrate-laden snacks for the flight
- Area maps
- Area guide for restaurants and events
- Camera and film
- Extra cash, travelers checks, or credit cards
- ID and passport if necessary
- Street clothes and shoes
- Toiletries including a travel-sized first aid kit
- Ear plugs
- Travel alarm
- Toilet paper
- Food you usually eat for breakfast before running
Race:
- Shoes, orthotics if necessary
- Singlet/short-sleeve shirt
- Long-sleeve shirt
- Sports bra
- Shorts
- Tights
- Socks
- Gloves
- Sports watch
- Sunglasses
- Old sweatshirt or T-shirt you can toss after a few miles
- Gels or sports drink if you've been training with them
- Energy bars if you'll be standing around for several hours before the race
- Fanny pack if you run with one
Post-race:
- Extra socks
- Extra shirt and shorts/pants
- Waterproof jacket
- Food if you won't be fed at the post-race festivities
- Ibuprofen
- Towel
- Plastic bag for ice, dirty clothes, etc.
"In the long run, you only hit what you aim at." - Henry Thoreau
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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 This is It!
There is nothing you can do now. Like a lot of analogies it is tough to cram for the Marathon the day before the test or you can't plant running seeds the day before you need to harvest the Marathon Crop. Here are some more quotes to think about before this last long weekend run.
"Whatever the pace, run softly, run tall." JOE HENDERSON
"The man who can drive himself further once the effort gets painful is the man who will win." ROGER BANNISTER
"My basic philosophy can be summed up by an expression we use in Norwegian: hurry slowly. Get there, but be patient." GRETE WAITZ
"Races always evoke some dread about pain that will come. But we can't escape the fact that the more discomfort we accept in a race, the faster we will run. Successful racing means courting the pain." JOHN ELLIOTT
"In running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability with brain and heart to master himself and his emotions." GLENN CUNNINGHAM
"The battles that count aren't the ones for gold medals. The struggles within yourself - the invisible, inevitable battles inside all of us - that's where it's at." JESSE OWENS
"If you can train your mind for running, everything else will be easy." AMBY BURFOOT
You've done your training or you have not done your training. Either way there is nothing you can do about it now. So don't worry about it. Worry will not make you any faster or run longer. So don't worry, be happy. Even if you have not made it to every weekend run. Or did the mid week workouts. Or did lot and lots of sit-ups like I told you to. At least you are still here. A lot of SA Fit folks have dropped out. Some have found out that running is HARD. If it was EASY... Some have joined other running programs that better fit their schedules. I wish them well. Some for some reason missed a few weeks and found it hard to come back. Whatever the reason. It does not matter now.
There is going to be Thirty Thousand Runners at the Marathon. And none of them can run for you. You have to run for yourself. Think back to all those early mornings runs in the dark and watching the sun come up. It was just you and the road. It was you and the dark. It was you and the sun. It will be the same with the Marathon. Think back and know that you can complete 26.2 miles. Step by step you've trained. Step by step you will complete the Marathon.
Don't Worry. Be Happy.
Keep Smiling,
Larry Graf - ATP Coach
Blue /
Green
Greetings Blue / Green Group:
Okay, the current forecast is for cool temperatures, particularly at the start of the race. I'd suggest you take some old sweats, and just plan on discarding them right before the start of the race. These will be collected and given to local charities. Take something warm to put on after the race, and put that in your drop bag, so you have this after you've finished. They'll sell disposable cotton gloves at the expo, so look for those, and you can toss them along the course once you get warmed up. Avoid the temptation to overdress based on the temperatures of the start of the race, and plan on warming up as the race goes along. Wear layers, if you feel you have to.
Have fun, good luck, and I look forward to seeing you at the finish line!
Happy Running!
Coach Rudy
Yellow
The most important thing to do on marathon morning is to wake up in time. I was watching a news broadcast out of New York, and saw that one of the news guys over slept and missed out on running the New York marathon. Ouch! I always set at least two alarms. It might be a good time to use the "phone a friend" option too (especially if you are car pooling).
And again, here's my list of things I do to prepare for the race the night before:
0. I hydrate, drink, and then consume liquids (I repeat this step many times)
1. Fully charge my Garmin race watch (and my Zune music player...sometimes...)
2. Make sure I have what I want to eat for breakfast on race morning (never assume everything is still fresh)
3. Set two alarms
4. Pin my race number to my shirt
5. Attach my race tracking chip to my running shoes
6. Lay out my race shorts, socks, shirt, and shoes
7. Put my Garmin race watch inside my running shoes so I don't forget it
8. Place Body Glide, and bandages near my toothbrush
9. Put the following in my gym bag:
-Carbohydrate Gels (Always carry one extra in case one doesn't open or you lose one)
-Towel
-Recovery drink
-Gatorade (one for before the race and one for after)
-Post-race dry clothes (Shoes, socks, shirt, etc...)
-Sun glasses
-Running cap
-Music player
-Body Glide
-Ibuprophin
-Extra bandages
-Wallet
-Cell phone
10. Forget to do one or more of the above things
Best of luck to everyone!
Ross
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Hi Yellow Runners! The long training road is behind us and soon will be on that final stretch to the Alamodome. I hope you are all taking it easy this week, staying healthy, drinking lots of water and eating lots of carbs. If you're like me, you might be feeling a little antsy and maybe even a little nervous. Running a marathon is hard both physically and mentally. I get butterflies in my stomach thinking about those last few miles that always test the depth of my strength and spirit. It's a huge challenge but after all of these weeks of discipline and conditioning, I'm confident that we all are destined to finish this marathon with a smile.
I've been watching the weather forecast and it looks like we are going to have perfect running weather. If the forecasters are correct, its going to be chilly in the morning, with temps in the high 30s. Keep in mind that it will warm up while you're running so try to remember to dress for about 20 degrees warmer than the outside temps and to dress in layers. Use layers of clothing that you don't mind losing because chances are, once you strip a layer and toss it to the side of the road, you won't get it back. If its really as cold as the forecasters predict, you may want to get yourselves a pair of cheap gloves and a hat from the dollar store. You can toss these once you start warming up without feeling like you threw away something special. Also, you may not sweat as much because of the cooler temps but
don't let that stop you from drinking on the course. Check out the course map, plan your water/gel stops and STICK TO YOUR PLAN. Its so easy to get all caught up in the music and crowds but try not to let that distract you from what you KNOW your body needs and will continue to need throughout the entire run. One final tip, there will be photographers throughout the course. Chances are that they might snap a photo of you not looking your best. You can guarantee that they will get one great picture of you, though. When you get to the finish line, make sure your race bib is showing, look up at the cameraman and SMILE. Throw your arms up in the air, give a thumbs-up, salute...whatever you want to do to capture that moment when you finished the San Antonio Rock and Roll Marathon.
Good luck, Everyone!!!
Coach Barb
Red Red Runners!!
All of the Red team coaches are so excited for the big Rock N Roll marathon this Sunday, and can't wait to share the excitement of the day with all of you. If you get the Express News, today's (Nov. 10), SA living section had an article about "being prepared for the marathon". We can not stress this enough, and by now, I think you have all got the message! It is a good read anyway, so check it out if you can.
I thought I would give you some running mantras to chant while running this Sunday, to help get you through those tough moments of the race. These are just some thoughts to keep in mind when you start feeling tired, your feet (and other body parts) begin to hurt, and you just don't know if you can take another step.
My favorite "The human body can only do so much. Then the heart and spirit must take over."
"Death before DNF"
"Pain is weakness leaving the body"
"You made it to the start, you will make it to the finish"
"Pain is temporary, Pride is forever" (another favorite)
"This mile marker is farther than most will ever reach"
"Pain is nothing compared to what it feels like to quit"
"Cold beer & hot shower, cold beer & hot shower, cold beer & hot shower" (make it an ice bath first)
"I have fought the good fight, I have finished the race, I have kept the faith".
We congratulate all of you on a job well done, for hanging in through the long, hot summer, and sticking to the program. Please know that each and every one of you have been an important part of this season, and we always enjoy getting to know all of you through out the season. Thanks for sharing your Saturday mornings with us for the past six months!
Go Rock and Run!!!!
John, Linda, Svenja and Kathy, Bruce and Beth
Orange Final Exam Orange TEAM!
You have prepared well and you are going to do great! I hope it is a memorable experience for you and one that you hope to do again and again. Don't be surprised, however if you swear that you will never sign up for this insanity again. Running a marathon is a lot like childbirth. All mothers vow never to repeat the experience, but somehow most of them do. You forget the bad stuff and remember the good times. And there are good times up ahead! The best part is getting a good look at the finish line and giving everything you've got to get across the line. At that point you know that you won't have to run any more! At least on that day.
Here are some videos to give you some ideas for how to prepare for the Big Day. I am looking forward to seeing you on Sunday wearing your San Antonio Fit shirt and a smile! (and other clothes, too!)
Here is a cooking show from the UK on how to prepare a delicious pasta dish to eat the night before a marathon. Tomato-tomahto!
http://www.youtube.com/watch?v=jiR19pDSGn4
Here is a guy in Austin giving advice on how to prep for a race the day before and the morning of. And he is kind of cute!
http://www.youtube.com/watch?v=USqBKESAcI8
And then because I find it hilariously funny, David Letterman's Top Ten Reasons Why You Won't Win the New York City Marathon, 2007 edition. #8 is dedicated to our beloved Oscar. #2 is in honor of Joe Castillo and his grit. And the #1 reason definitely goes to none other than Shyam!
http://www.youtube.com/watch?v=wXD8Kj9rc7A
Orange Zest is the BEST!!!!!
Coach Kathy S.
Aqua
Can you believe it? The big day is this Sunday!
On behalf of all the Aqua coaches, we want you to know how proud we are of your training this season and the progress you have made. Some of you could only run one or two miles when you started. Now, you have run over 13 miles! Don't be nervous about the race. Easy to say, but you really are ready. I still get nervous before races. The crowds, the spectators, the parking, the port-o-potties, the anticipation of finishing in a credible time-it's enough to make anyone nervous. This year, much can be alleviated by planning ahead. Get there early to catch a shuttle to the start line and meet with the group and use the bathroom. We are in corrals, so the initial crowd won't be too overwhelming-especially as we get started and hit those later miles. Finishing? Well, we hope our breakfast works like it has in the past and we hope we don't incur injuries along the way. If all goes well, it should be perfect weather and a perfect race day. The bands should keep us excited and pumped up along the way. Don't run too close to me-I do sing off key! We will be at the finish line cheering everyone in (except those of you roadrunners who come in before us) so smile pretty for your photo finish! For you first timers, it will take your breath away when your finishing medal is placed around your neck. For returning runners, it still gets most of us every time we cross that finish line. What a wonderful and remarkable achievement! Remember, your training will get you to the start line, but your heart and soul will take you to the finish!
Enjoy sleeping in on Saturday morning and take it easy this week. See you Sunday for 13.1!
Coach Laurie, Rose, George, Dana, Jeannie, Rhondie, Alfred, Andy and Ann Marie.
Purple
You've trained for the past 6 months, you have bought everything you need, and you're ready. All that's left is to show up at the starting line and keep track of a few minor details.
- Get most of your sleep earlier in the week, you'll be way to excited the night before.
- Eat a light meal, no sooner than an hour prior to the race. Toast, bagels, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast.
- Use the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines.
- Don't get caught up in the early race hype. You will feel like your going out much faster than your usual practice pace. The crowd may push you along. Resist.
- Lastly don't wait to get the rock out of your shoe or adjust your shirt if it's rubbing you in a weird way; these things will only get worse. Catch them before they cause any real problems!
Most of all have fun. Who would have thought that 6 months ago you would soon be calling yourself a marathoner. This is an accomplishment that very few people achieve. It took hard work, commitment and drive to do and be something different. I know we coaches say it all the time but we are so proud of each and every one of you. This is your moment, relish in it. Good luck and best wishes to all of you.
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. |
Race Weekend Logistics
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 What, When & Where
Expo & Packet Pickup
EVERYONE must attend the expo & pick up your packet on either Friday Nov 14th or Saturday Nov 15th. You must have your confirmation card & your photo ID. If you did not receive your confirmation card in the mail, or if you lost it, you can print one out from the RNR website. You are NOT allowed to pickup someone else's packet, and there is no race morning packet pickup, so make sure you get to the expo!
Expo details from the RNR website
You can also stop by the Run Gear Run / USA Fit booth at the expo! We will have Cheer Cards and USA Fit tattoos if you don't get yours at the pasta dinner. See the map below for our location.
Expo map
Race Morning - Parking
There are several options for parking on race morning. What we are recommending to the group is that you park at the AT&T Center and utilize the free shuttle to and from the race. The shuttle will drop you off at the "Start Village" and will also take you back from the finish line. This is free for all participants and spectators, although spectators cannot ride the shuttle until after 8:00 am.
A few people have inquired about carpooling from RGR on race morning, and this is probably a great idea. We will put out a signup list on Saturday morning for those that are interested. Please leave your email & phone number and we will send that information out to everyone who signs up.
AT&T Center Parking Map
Parking & shuttle Information
There are additional options if you want to pay extra. The Gold package allows you to park your vehicle at the Alamodome (which is the finish), and then take the shuttle to the start, but if you take other runners, they will each need a Silver package to allow them to get on the shuttle from the dome to the start. Gold packages are $60 & Silver
packages are $30. These packages have other perks and can be purchased online.
There are also a variety of shuttles to downtown hotels & shuttle stops. Keep in mind that 80% of the race participants are from out of town, so this is what most people will be doing.
Race Morning - Pre-race Meeting
We will be meeting as a group at the race start for stretching & organizing into color/corral groups. We will be meeting at 6:15 am @ the Baseball Diamond at Lions Field (see map linked below). This is less than a tenth of a mile from the shuttle drop off & gear check. We will have a white flag that says USA Fit on a pole about 7' high.
Don't forget that you will need to drop off your post-race clothes & other items at the gear check prior to race start! This is a must-do so that you can enjoy the post-race festivities in comfort. Don't leave anything valuable, though, like cell phones. You should carry those with you on the course. Gear check closes at 7:15 am. Corrals open at 7:00 am and the first wave begins the race at 7:30 am.
Since this is the first year for RNR in San Antonio, we do not have first hand experience with this venue & the race setup. We may have to be flexible about where we meet, but we'll have the flag with us in case we have to move! Note that there is no spectator transportation to the start area.
Start Area Map
Race Day - Post-race Tent
When you cross the finish line, get your medal & a photo, grab some water & nutrition and then head over to the USA Fit tent!
Meet up with your training buddies and swap stories about your favorite bands. Sit down and relax (but be careful, you may not get back up again!). We will even have a pop up changing tent for getting out of those sweaty race clothes AND we will have post-run/walk yoga & stretching (see article below) to get you started on your recovery!
You can tell your friends & family to meet up with you at the tent, too. Spectators can have access after 8:00 am.
Finish Area Map
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Save the Date
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Post-Race Celebration
Once the big race is over and you have had a week to recover, let's get together and share race day stories and recovery tips over a hamburger and drink.
Meet us all at Big'z (1604 and Bitters) on Friday evening, November 21st for great food and fun. Share your race day experience and congratulate your new running buddies for a race well done! Say goodbye to this year's training and sign up for your next big race! Big'z will have an area just for USA Fit SanAntonio and our families.
Watch for more info for this fun Post-Race Party!
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| Post Run Yoga
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Join us a the USA Fit Tent!
Our very own yogi, Rudy Acevedo, along with the yoga angels from Nydia's Yoga Therapy (wave to them along 1604 @ Lockhill-Selma) will be leading us in post-run/walk yoga at the USA Fit tent after the race on November 16th. This is the BEST way to begin your recovery after you've completed your goal race!!! We'll have mats, all you have to do is show up. Thank you to Nydia's Yoga Therapy for their support of the San Antonio running community! |
| Looking Ahead
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Here's what's coming up...
Next meeting: Sun. Nov 16
Time: 6:15 am
Location: Baseball Diamond @ Lion's Field
Workout: It's race day!!!
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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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