• Pre-hydrate with 16 oz of fluid 1-2 hours before the workout
• Consume approximately 8 oz of fluid every 15-20 min during the workout
• For workouts longer than one hour, take in about 80-300 mg of sodium per hour to offset electrolyte depletion
• Post workout, replace fluid lost by drinking 16-24 oz of fluid per pound of body weight lost during the workout

• If possible, consume about 200-300 calories (low glycemic index foods are best) in the hour or two before the workout
• For workouts longer than 2 hours, begin carbohydrate replacement after about 60-90 minutes and continue every 30-45 min
• The goal is to start carb replacement about 20 minutes before your body needs it
• Take in approximately .5 g of carbs per pound of body weight every hour (When reading labels, 4 carbohydrate calories = 1 g carbohydrate)
• Be sure to consume 8 oz water (not a sports drink) along with any food or energy gels
• Post workout, consume about .75 g carbs per pound body weight within 2 hours, mixing in protein in a 4:1 ratio for optimal muscle repair and glycogen replacement

• 6 mile walkers: 3 mi
• 8 mile runners: 5 mi*
  
• 9 mile runners: 6 mi*
  
• 10 mile runners: 7 mi*

ATP

You Are What You Eat

I am not Chicken! I may eat a lot of chicken, but I like green beans too. I was tall and thin in school and they called a string bean. Is that the same thing? Anyway, you do have to watch what you eat and looking at what is on your fork as it enters your mouth does not count. When you run your body adjusts blood flow to muscles and away from your stomach. So digesting the cheese burger that you picked up at Longhorn Caf when we run the Blanco route may be difficult.

You need fuel to burn while you are running and you will need to fill up before, during and after your run. Each one has different requirements and needs. Each person is different too. The Rock n Roll San Antonio race uses Cytomax sports drink. I love it, but it upsets my wifes stomach.

To find out what works for you sometimes is trial and error. I recommend to the ATP group that they keep a journal that they write everything down in. What they eat, how much water they drink, how much sleep they get, how many miles they ran and how they felt before, during and after the run. This way if you have the Taco Cabana Cabana Bowl with beans the night before a run and you feel, lets say, bad, during the run. Then you can look back at what you ate the night before and say maybe I should not eat beans before a big race. Trial and error only works if you remember what works and does not work. So it helps if you write it down.

For me, Im going to skip the bean and stay with the chicken.

Keep Smiling,
Larry Graf ATP Coach

"When you have the enthusiasm and the passion, you end up figuring how to excel." DEENA KASTOR

Blue / Green

Greetings Blue / Green Group:

Basic Sports Nutrition: The best advice I can give you all is GIGO (garbage ingarbage out). We all have our weaknesses with our dietwhether its too many sweets, fried and / or fatty foods, not enough fruits and vegetables, too many refined carbohydrates, etc. To avoid feeling deprived, rather than eliminating these vices, my suggestion is to limit themperhaps look at them as a treat or reward.

As we increase our mileage, carb-loading will become more and more important. Carbs have gotten a bad rap with Dr. Atkins; however, most research supports a balanced diet that includes complex carbohydrates, and that is essential for endurance athletes. By that, were talking whole grains, fruits and vegetables. These can often make you feel full, and when you get to carb-loading, you may consider drinking your carbs. I know youre thinking I mean beer, but I really mean beverages like juice and milk.

Also, now is the time to start figuring out what works for you for your breakfast the morning of your long run. Some suggestions to try: bagel with peanut butter, banana, oatmeal. You want something thats going to give you sustained energy for the mornings workout, but wont cause unwelcome pit stops. What works for one person will not work for everyone, so if youre going to experiment, now is the time to do it.

Youll also need to start experimenting with what youre using to refuel during the long runs. As we approach double digit mileage, youll need to find out what works for you in terms of gels, shot blocks, salt tablets, sports drink, etc. This is highly individualized, so youll need to experiment w/ different brands and flavors to find out what works for you. You may also want to check and see what theyll be offering at the race. Youll either want to be sure you can handle what they hand out, or be prepared to carry your own (maybe you can talk a friend or relative to meet you at mile X to replenish your supplies).

Happy Running!
Coach Rudy

--

Congratulations, some of you are beginning tomove into the double digits (mileages) of your marathon training. Probably the most important thing for you to consider (besides pacing) is your nutrition! Now is the time to experiment w/ the types of nutrition you'll need on race day. You'll probably want to find out what your marathon is planning to use (i.e. sports drink, gels, salt tabletsetc). I'd recommend to start experimenting w/ those types of products first to see if your digestive system can handle them. If not, you'll need to experiment w/ other types of drinks, gels, blocks, salt tablets, etc. However, once you've determined which ones work...you'll have to figure out how you're going to carry those items (if not the ones used at your marathon). O.K., here's another plug for carrying a water/hydration belt (available at your friendly neighborhood Run Gear Run store...yes, the same one you're at every Saturday). Now, all that's left is to get started and go through your trialphase. Best ofluck and happy training!

Jim

Yellow

Hi there yellow group,

I hope that everyone is doing well as we are heading into the most brutal month of training - just preparing you that July will be a hot month which is a fitting intro into this weeks topic - Nutrition.

There are a couple of elements to ensure you have proper nutrition for a marathon. There is the pre-run nutrition, during run nutrition, and post run nutrition. There are some good rules and guidelines that you can follow to ensure you are getting enough carbohydrates, proteins, and vitamins and minerals to fuel you sufficiently for a marathon, and as with everything nutrition related it is all about the balance. At the end, this training season, given the length of the program, will give you plenty of opportunity to "test" different approaches in all three of the nutrition categories mentioned above.

In terms of pre-run, you will often hear to "carb" up. When you do carb up make sure that you eat carbs that are higher in nutritional value and try to stay away from highly processed carbs. The more complex carbs will give you energy longer and leave you feeling more full. I try to eat some brown rice or whole wheat pasta the night before a long run, but I do not eat carbs for all my meals the day before a run. For me, I vary the amount of carbs depending on the mileage the next day. On the morning of a long run, I will typically have some oatmeal. That works for me, but I know bananas, bagels with peanut butter, toast, and coffee work for others. I do recommend you try to eat at least a little something the morning of the run.

During the run you will see many people taking in Gu's, HammerGel, Powerar Gel, Cliff Blocks, Sport Jelly Beans, or others. The sponsor for the Rock n' Roll marathon is GU this year, which if that is your fuel of choice is awesome. Use the raining period to again try to see what works for you. On Saturday there will be a nutrition sampling event, which will allow you to see which kinds you may like and which flavors agree better with you. I typically will not eat any Gels during a run, because they make my stomach hurt, but plenty of folks see a lot of success in these.

Post-run nutrition starts within the first 30 minutes after our long runs. There are recovery drinks that will ensure you get the right balance of carbohydrates and proteins. Again you can sample these on Saturday at the Nutrition event. The post-run nutrition is very important to help your muscles recover and get you ready for the next week of training.

Happy Running!
Coach Svenja

Red

Hello Red Group!

Congratulations to everyone on the run this past Saturday. For those who had never run 6 miles before,it was a big accomplishment...and just the beginning of many more! If you signed back in after the run and marked that it felt "Best", that is great! If you finished and thought it felt the "Worst", don't get discouraged! It was hot, humid and hilly; a combination which makes for a hard run. As we continue becoming acclimated to Summertime conditions, it is very important to stay properly hydrated. Adapting to the heat helps our bodies make the necessary adjustments to promote better cooling. Although there will be water stops along the routes, be sure to carry enough fluids to sustain you throughout the run. Drinking 8-20 ounces of fluids before exercise (about 2-3 hours), is recommended. Replacing fluids lost during exercise, especially when the duration is longer than 60 minutes, is very important;6-8 ounces of fluid replacement every 20 minutes of exercise is a good rule of thumb to follow. Replacing fluids post run aids in muscle recovery, especially when the fluids contain high glycemic carbohydrates. Carbohydrates are the primary fuel that powers muscles during exercise. Sports drinks containing 6-8% carbohydrate provide the energy needed to improve our muscles capacity for work.

Additional factors for a successful run: Don't feel that you must keep up with those runners who are faster than you - keep the pace that feels comfortable to you. It's o.k. to take a walk break, drink fluids and catch your breath! Also - be sure to keep up with your training during the week - it makes the longer runs on Saturday that much easier. Keep up the good work!

Red Group Coaches

Orange

The other day I picked up a copy of Runner's World Magazine. I wish my family would realize what a great Mother's Day present this would make for me, although I've got 10 months to drop plenty of hints.

This month's issue has an article on post-run recovery drinks. I was thrilled to see chocolate milk listed as the perfect drink to guzzle after a long, hot run. There were several other drinks listed with the when's and why's of that particular drink. It also included a recipe for a coconut shake. Yum! The rest of the magazine has articles on preparing for a 5K, preventing injuries and who are more likely to suffer specific injuries, a low-down on high-tech gadgets that can help you be a better runner, and a beginner's guide to group running! There were two really inspiring human interest stories about runners doing extraordinary things. One of them introduced us to the Guinness World Record holder for running the most marathons in a year (105, that's two per weekend!) His name is Larry Macon and he is from San Antonio! I wonder if he ever trains in Hollywood Park?

On Saturday after the run, pick up the latest copy of Runner's World, kick back with a chocolate milk, and enjoy the fact that you are an athlete participating in the greatest sport in the world!

Orange Zest is the Best!

Coach Kathy Seastrunk

--

Well, Orange, if you can survive training in this weather, I think you can survive anything! I hope you're enjoying your interval and hill workouts, and putting your knowledge of hydration to the test. This week we'll learn more specifics about the importance of nutrition, especially as we work our way into longer Saturday runs. During periods of extended exercise, our bodies not only require water and electrolytes, but carbohydrates (and a little protein) as well. When we'll be out on the course over two hours, we'll need to begin experimenting with carbohydrate products to keep our energy going. These can be in the form of gels, gummi blocks, jelly-bean look-alikes, etc etc - the list goes on and on. The main thing is to ensure our bodies have enough energy to make up for what we're depleting on our long runs. Have fun trying the plethora of products out there, and looking forward to 8 miles this week!

-your Orange coaches

Purple

Well, here we are at week 5 of the training already. This week you will notice the instruction for Tuesday evening is "10.10.10". Each 10 represents 10 minutes. The first 10 minutes is a warm up to be walked at normal walking pace. The second 10 minutes should be walked at a pace that is quicker than normal, but that you can sustain for the whole 10 minutes. Imagine that you have to walk to an important meeting, that starts in 10 minutes and you will need to walk briskly to make it on time. The final 10 minutes is a cool down to walk at your normal pace. It is best to find a level course to walk when playing with your speed, you don't want to be facing a steep uphill (or downhill) when you're just about to start your second 10 minutes. To increase your walking speed, good form is essential. In fact it is more important to focus on form than on speed at this point. When you walk you should imagine that you are leaning slightly forward from your ankles (don't bend at your waist), the process of walking then becomes a controlled falling forward. You should look straight ahead, about 50 yards, and walk in a straight line. Bend your arms at a 90 degree angle to allow them to swing faster. Finally remember that increased speed is attained by moving your feet faster, taking more steps per minute, rather than by increasing the length of your stride. Have fun with your training.

John

--

As July draws near and we say good-bye to our first full month of training - a special congrats is in order to everyone whos made it through. Before you know it, it will be Race Day, and youll find yourself within a sea of other marathoners, all sharing the same goal: crossing that finish line. But, dont go celebrating too soon, theres still a lot left for each of us to learn and, in Week 5, we actually focus on one of the more vital aspects of marathon training: Nutrition!

Nutrition will fall into 6 main categories:

• Carbohydrates (CHO)
• Protein
• Lipids
• Vitamins
• Minerals
• Water

• CHO, considered a main source of fuel, is most readily available and can provide you energy during the marathon to keep you going to the very end. But CHO arent the only thing we should focus on. There are proteins!
• Made up of amino acids, there are actually nine essential amino acids that our bodies cannot even create. Proteins are our building blocks, they regulate our fluid balance, and provide antibodies for our immune system aside from being another source of energy.
• But, Lipids, contain the highest source of energy per gram! It packs the most punch per gram. Made up of three types of dietary fats, Lipids are either saturated fat (butter, lard, coconut oil), monosaturated fat (olive and canola oil, peanuts) , and polyunsaturated fat (soybean oil, corn oil); Lipids provide energy and insulation, is a shock absorber and supports/cushions our organs.
• Water rounds out our list of vital nutrition, and is essential. Water carries nutrients and wastes throughout our bodies; it maintains blood volume, and 5 to 12 ounces should be consumed every 10 to 20 minutes.

We will also have samples of various nutritional items Saturday morning. Take a moment after your walk/run to try something new, and maybe ask your Coach/Assistant Coach a question or two. We are all here for you.

Happy Motoring, Everyone!

I will be thinking of you all while out in Seattle, trying my hand at their Rock n Roll event.

--

The following was inadvertently omitted from Week 4 Newsletter - ed.

Hello Tri Point Walkers,

You did a great job tackling Saturdays long distance walk up Pershing Hill & the walk/run through Brackenridge Park! As you pushed your pace in walk/run intervals, it became clearer to you what your current pace truly is. Please honor and maintain your pace. We have plenty of time to increase our speed incrementally. Its important to be aware of what your bodys telling you, so that you can help prevent an injury. It takes patience not to go out too fast, too soon. As marathoners, we are in it for the long haul. We want to see you come across the finish line injury-free!

Since most of us learned to walk a long time ago, we tend to take that skill for granted. Over the years, bad postural habits may have crept in without our awareness. Before we pick up speed, its important for us to re-visit our posture as it relates to walking technique.

Check out your posture:

• Is your head held upright, with the back of your neck lifted?
• Is your gaze 30 feet ahead of you?
• Do your ears, shoulders, hips, knees and ankles align vertically?
• Are your arms held at your sides, with elbows bent at 90 degrees?
• Is your pelvis level?
• Are all your parts moving forward in a straight line?
• Is your weight balanced on your feet (both back-to-front & side-to-side)?

Please remember to stay hydrated, as the temperature rises.

Keep cool & walk strong,
Coach Nancy

Aqua

AQUA GROUP STONE OAK RGR AND TRI POINT

Great job on your Saturday run! Stone Oak - Most of you liked the route no big hill like the one on Proton! Thank you all for your consideration of the residents in Hollywood Park. It is greatly appreciated! Tri Point great run! You all rock!

Just a reminder we have a google discussion board for our group. This discussion board offers advice, addresses concerns, and relates information regarding weekday and Saturday runs. If you havent signed up yet, please join us! Just log in and subscribe to: http://www.sanantoniofit.com/groups

The focus this week is on Nutrition. When it comes to training for a full or half marathon, this is probably one of the most important topics for discussion. Training for an endurance event requires attention to proper nutrition. How you eat will determine your performance. This is not the time to diet and cut carbs. Many of you might think that this would be a great time to lose weight, but when you are training for a half marathon, carbohydrates need to be a big part of your daily intake. Carbs are the fuel for your muscles during endurance activities. It is that rate-limiting factor; if you run out of CHO (carbohydrates) your intensity will decrease because the body is not able to provide fuel at a fast enough rate to sustain muscle activity. This also explains why it is especially important to consume CHO after 60 minutes of exercise, so that you can maintain efficient blood glucose levels.

It is recommended by sports nutritionists that endurance athletes consume 55-60% Carbs, mainly from whole grains, fruits, and vegetables, rather than simple, refined sugars; 20-25% Fat, by consuming olive oil, vegetable oils, soybeans nuts, seeds, and fish (limit the saturated fats such as butter and heavy meats); and 20-30% Protein that come from eggs, whey protein, meats, and fish. One way to do this is to try to eat six small meals a day with an equal mix of carbs, fats and proteins. Again, this will help maintain your blood glucose levels.

Now is the best time to start experimenting with your food. Fridays, eat a pasta dinner carbo load just dont overdo it. Saturday when you get up, instead of running on an empty stomach, try a bowl of oatmeal with fruit or a bagel with peanut butter. You will be amazed at how much energy you will have during your longer runs. As our mileage increases, we will let you know when to start adding electrolytes (gels, gu, sports beans, etc.) and how they affect your training runs.

See you Saturday!
Coach Laurie, Coach Rose and Coach Andy