ATP

Just Do It! Again and Again and Again.

Running is easy and at the same time, hard. On one hand it is easy to put one foot in front of the other and run. On the other hand you have the question, "How fast do I run?" That is the hard part.

Everybody wants to run fast. Beat the other guy. Win the race. But when you run a marathon you have to pace yourself. It is a long race. It will take a long time. Unless you are in super shape you cant go full out the whole race. Finding your pace, the right speed to run the whole 26.2, is hard. And it takes time. That is why San Antonio Fit is 26 weeks. We take our time building up mileage. Building up your strength and endurance.

You may have run a fast test run and joined a fast group. Then after a few weeks you find out that on the longer runs that you cant keep up that speed. That is okay. Do not get discouraged and stop showing up. We want you to show up. Showing up is the most important thing. If you dont show up you cant improve. You have to run. If you have problems talk to a coach. Weve all had problems. Talk with your co-runners. Theyve probably had problems too. If you want to move to a slower group that is okay too. Just do it.

I would recommend that you talk with other runners in the group. Make friends. Exchange phone numbers and email addresses. Be accountable to each other. When you are by yourself it is easy to not run today. Then the next day you dont run again. So not running becomes a habit. But when your have a Running Buddy you dont want to let them down.

Running becomes the habit. After awhile you will find a speed that you can maintain. I call it finding my "Happy Pace." When you are on cruise control and the mile go by easy. Find that pace then all you need to do is "Just Do It" Again and again and again.

"If you can't stay patient and hold your body back, you are going to get in trouble and suffer later. It's also hard because you know you're at the beginning of a long journey."

Ryan Hall, 2008 U.S. Olympic Marathoner

Larry Graf - ATP Coach

Blue / Green

Greetings Blue / Green Group:

Finding Your Pace: One of the common mistakes runners make is they start out too fast. This is common for those who come from a background of running 5K & 10K races, and they are now stepping up to the full or half marathon. What then happens is theyve started out too fast, and at the end of the run, theyre struggling to complete the run.

One way to assess this is by looking at your time splits every mile. There are three types of splits:

• Positive Splits: Where your split times at the end of the run are greater than at the beginning (i.e., youre running a slower pace at the end).
• Negative Splits: Where your split times at the end of the run are less than at the beginning (i.e., youre running a faster pace at the end).
• Even Splits: Where your split times remain constant throughout the entire run.

Also, these Saturday runs are training runs, not racing days. If we looked at racing every weekend, we would be putting a lot of stress on the body, and over time, this will catch up with the athlete-usually in the form of injuries, fatigue, etc. You should be running at an aerobic pace. If you know your Anaerobic Threshold or AT (the point where your body switches from working aerobically to working anaerobically) you can use your Heart Rate Monitor to keep you aerobic. If you dont know your AT, or you dont use a Heart Rate Monitor, you can perform the talk test. If you cant comfortably talk to someone at the pace you are running, youre likely running anaerobically-slow down a bit to try and bring your heart rate down.

Another thing youll hear me preach about the marathon: The gun goes off at a certain time, but the marathon doesnt really start until you reach mile 20.

Happy Running!

Coach Rudy

Yellow

Here we go again for another season.  I usually like to keep my advice short to match my attention span.  So here are my thoughts on the following:

Hydration

• If you wait to drink until you're thirsty, it's too late.  It takes awhile before the fluids you take in can be used by your body.  Drink before you start, drink during, and drink after.  This advice also can apply to parties, but stick to water and sports drinks for our training. 

• Don't wear cotton.  It retains water and makes you irritable and nobody will love you.
• Guys, wear bandages vertically across your nipples on longer sweaty runs.  Your shower afterwards will be much more pleasant.
• Get fitted for the right shoes by a specialist.  Otherwise, you are probably going to get injured before I even get a chance to learn your name.

•  You don't get a medal for training runs.  You are in the yellow group.  If you want to impress someone with your speed, buy a faster car.  You need to be able to talk and have fun while you're doing your long runs.  If your goal is to break four hours for the marathon or just finish, then you're in the right group.   

Red

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom.  No one can say, 'You must not run faster than this, or hump higher than that.'  The human spirit is indomitable."
          - Sir Roger Bannister

Orange

Hi Orange,

Hopefully by this week youll begin to get accustomed to the way the USA Fit program and schedule works. Three weekdays of time-based training on our own, in addition to the Saturday "long run" with our peers, will prepare us for our 26.2 mile goal this November!

Since most of our training season will take place during the summer, proper hydration and appropriate gear are of utmost importance. To keep hydrated, try drinking 6-8 oz. of fluid every 20 minutes of exercise. After 60 minutes of exercise, be sure to ingest electrolytes as well. You can get these from sports drinks or electrolyte caplets - make sure you choose a sports drink with at least 6-8% carbohydrates and electrolytes. 

To keep cool and prevent chafing, wear 100% polyester (or other technical fabric) shorts, undergarments, tops, and socks. Polyester and other technical fabrics wick away moisture from your body, whereas cotton holds onto the moisture, weighing you down and causing chafing. Do not use fabric softener when washing these items - it counteracts the wicking action of the fabric. Most importantly, buy running shoes from a running store, where someone evaluates the way your foot strikes the ground and recommends a shoe that fits properly.

We hope you're enjoying the program so far. We are very glad you've made this commitment, and look forward to an awesome season!  GO ORANGE!!

-Your Orange coaching team

Assistant Coach	Jeremy Lovell
Location:	Run Gear Run
Profession:	GraybarR Electric, Co.; Customer Service Representative
Racing:	Two Marathons and Two Half Marathons (All with SAFit)
Message:	You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.--Gatorade

Purple

Hello to all you walkers, walk-runners. Hope your training is going well and you are making the time to fit in your mid-week workouts. I just wanted to share some helpful information concerning shoe selection (ref. http://walking.about.com/cs/shoes/a/shoeflex.htm):

Walking is a natural rolling motion from heel to toe, your foot bending at the ball on each step. If your walking shoes are not flexible enough, your ankle and shin muscles end up fighting your shoes and you set yourself up for injury as well as tired legs and feet. Many shoes marketed as walking shoes are not flexible. Most running shoes are flexible, but may not bend in the right place.

Twist them: Grab the shoe with both hands and twist in opposite directions. It should twist a little.

Bend them: Try to bend the shoe in half, pushing the heel towards the toe. The shoe should bend at the ball of the foot. Some running shoes bend in the middle of the arch, which is not the right place for walkers.

Poke them: Place the shoe on a level surface. Poke the toe down, the heel should raise up off the surface. This natural curvature will help you roll through the step.

Other Things to Look For

Low Heel: Walking shoes should not have a high heel, it should be no more than an inch higher than the sole under the ball of the foot.

No Flare: Some shoes have a flared heel to give running stability. Avoid this for walking shoes, instead look for heels that are even undercut at the back to allow for good heel strike and roll through the step.

Some additional things are: make sure that they are well ventilated to keep your feet cooler, and make sure that you have plenty of room to allow for the expansion of your feet after walking on them for 4 to 8 hours.

Walkers and slow runners are going to be out on the course longer, and so have to carefully guard against the effects of high heat as we train in these summer months. We already know about the importance of hydration, but it is also important to wear the right gear to provide protection from the sun. A good cap (or hat) is especially important for keeping your head cool. You may also want to use a damp bandanna around your neck (some bandannas contain water absorbing crystals, which you soak before use, allowing them to stay cooler longer). Choose light colored clothing with high SPF factor, but avoid cotton. Sunglasses provide eye protection against glare.

Assistant Coach	Josie Hernandez
Location:	Run Gear Run
Profession:	Technical Communications Consultant JPMorgan Chase
Racing:	Half Marathon - San Antonio Rock 'n' Roll 2008 Training for Seattle R n R Half Marathon (6/27/09)
Message:	With proper training and dedication, you can accomplish almost anything. Believe in yourself, and theres nothing that can stop you

Aqua

WELCOME TO THE AQUA GROUP! We are so excited to have such a large group this season training for the Rock N Roll Half Marathon this year!

Our goal is to meet each and every one of you, help you train for this fun and fabulous event, and answer any questions you might have along the way. We will be working with the entire group to place you in your pace group and help you achieve your running goals - whether it be completing your first half marathon or improving your PR.

Our topics of discussion the past two weeks were hydration and running gear. All members must bring their own water bottle to every workout. Once mileage is over 5 miles, we will provide refill water on the course, but you must have your own bottle to refill. Although our mileage is minimal for the next few weeks, you will still need to have water before, during and after your workout.

Now about shoes, apparel and gear. I know, I know. You didnt think you would need to worry about what to wear to our group run, but you really do.

Most important are your shoes. Feet should be assessed to help you determine the right type of shoe. Depending on your foot strike and rotation (pronation), you may need a motion control shoe or stability shoe. If you have high arches, you are more than likely biomechanically neutral. You may need orthotic inserts (over the counter) or medically designed orthotics (ortho specialist). If you have not met with a shoe specialist, you should do this as soon as possible. RunGearRun offers this service and you have a coupon in your goody bag for your purchase. Finding the right type of shoe will alleviate future problems such as shin splints and knee problems. You might think about buying a second pair about halfway through the life of your first pair and rotate them in a few months prior to the race. Typical life of shoes is about 500 miles.

The next important topic is fabrics. The best fabric for working out is something that wicks away water and sweat and allows you to stay dry when running. Polyster or CoolMax lightweight fabrics are perfect and most brands have a dry fit label. This is not only good for your shirts, but for your shorts, bras and socks also. By all means, avoid cotton! Cotton holds water which is heavy, promotes bacteria, and creates blistering and chafing (not good).

Running gear to help with performance (time, pace and heart rate) is nice to have during your training. GPS watches, heart rate monitors, reflective safety items and belts (for cell phones, gels, water) are all great items to consider. The cost varies, so it is recommended you research these products and/or talk to your coaches or fellow runners before your investment.

See you Saturday for a nice brisk run!

Coach Laurie and Coach Rose