Race Prep

• Have all race gear/clothing assembled at least 2 days before the event (ex. Thursday). Make sure you have everything you need!
• The most important night of sleep is 2 nights before the event (ex. Thursday night). Don't count on a good night's sleep on the night before the race!
• Eat well-balanced, easily digested meal and hydrate well the night before the race (ex. Friday)
• Eat two hours before the race start time (ex. 5:30 am). Try to eat a long-lasting (ie. low glycemic index) carbohydrate to give you sustained energy.
• Stop hydrating one hour before the race start.
• Arrive at the event, ready to warmup and stretch at least one hour before the start time.
  

• Get there early as parking is limited to the pool, baseball field and curbside with a short walk.
• The race also will serve as a toy collection site for the annual Christmas project that brings gifts to local children who otherwise might go without.
  
• Packet Pickup Thursday & Friday (August 20-21)

• Run or walk AGAINST on-coming traffic (ie stay on the left side of the road)
• If there is a sidewalk, use it.
• Make eye contact with drivers at intersections.
• Stop and look both ways at intersections, even if you have the right of way.

ATP

Picking the Right Race Music

You have to plan for your race. What are your goals? What are you trying to achieve? It is best to get everything ready the night before. Fill your iPod with motivating music like the Black Eyed Peas song...

I gotta feeling that today's gonna be a good race
that today's gonna be a good race
that today's gonna be a good good race

Today's the day day
Let's lace it up
I got my Asics
Let's put them on

Go out and smash it
like Oh My God
Jump off that sofa
Let's kick it OFF

I know that we'll have a ball
if we get down
and go out
and just loose it all

I feel stressed out
I wanna let it go
Lets go way out stay out
and be in control

Fill up my bottles
Gatoraid
Look at her stretching
We're heading off
 
Lets set the pace
We'll cross the line
Let's celebrate
and then we'll do it again.

One other thing, don't stay out too late Friday night or you might be singing Katy Perry's song...

You gotta help me out
We're only half way through
We need a taxi 'cause you're hung-over, my Gramin's broke
I lost my timing chip, but you lost the entry fee
Spare me your freakin' dirty looks
Now don't blame me
You want to pass out and get the hell out of here

Don't be a baby
Remember what you told me
Shut up and put your money where your mouth is
That's what you get for signing up for races
Get up and shake the glitter off your clothes, now
That's what you get for signing up in races

Why is sky so bright?
Did we stay up all night? Dressed up like Elvis,
Why am I wearing your left shoe?
Don't call your pace coach
'Cause we ran a bad time

Don't be a baby
Remember what you told me
Shut up and put your money where your mouth is
That's what you get for signing up for races
Get up and shake the glitter off your clothes, now
That's what you get for signing up in races

Have a Great Run and Keep Smiling
Larry Graf - ATP Coach  

Blue / Green

Greetings Blue / Green Group:

Race Prep: With our benchmark race this weekend, we should be using this to hone in on our race preparation. This is actually something you can be practicing and refining on Friday evenings, in preparation for you Saturday morning runs.

It's a bit easier when you live in the same city as the marathon, because you're not worrying about packing, travel, etc. Either way, I have a list that I use. Some of the items on the list are as follows:

• Things for before the run:
• What do I plan on having for breakfast?
• Sunscreen, Body Glide
• "Throw away clothing" to be discarded at the start (when the weather is cold-I know we don't have to worry about that in August, but maybe so in November).
• Things for the run:
• Race day clothing (What will I wear if it is warm? What will I wear if it is cold? Again, not much choice for this weekend, but you never know on race day).
• HR monitor, sunglasses, energy gels
• Will I carry my fuel belt with me? Some races I do and some I don't-for the 10K, you probably won't see many, but I'll bet you'll see some.
• Things for after the run:
  • Post run change of clothing, sandals
  • Recovery drink Cell phone & a few dollars cash in case I need to make a small purchase

Happy Running!
Coach Rudy

Yellow

Hey Yellow Runners,

I hope everyone survived yet another humid run on Saturday. You all did great. Keep up the good work. I know it is hard but I can promise you that this will pay off when you are running your race in October or November. Speaking of race, we have our first benchmark race coming up this weekend. I hope that everyone registered, because as Ross said on Saturday, you will enjoy the shorter distance, especially after the long run this past weekend. If you have not registered yet, make sure to show up at the event on Saturday and you can still sign up.

Some important things to remember for this weekend, this is your chance to prepare for a race, so treat as you would the marathon in November. Make sure that you get plenty of rest this week, and drink plenty of water the two days before the race. Also, try to get a lot of sleep Thursday night, since you may be nervous the night before the race and may not get enough sleep. I always try to lay out all my clothes for the race the night before. I make sure that I have already pinned my race number to the shirt that I will be wearing, which btw is a shirt I have run in at least once or twice before. The golden rule of running is: DO NOT CHANGE ANYTHING ON RACE DAY! Even if you have just bought new socks, new shorts, or an awesome new shirt (like the yellow one we just got), keep it for the next run and wear something that is known to you during the race. Otherwise, the shower after the race may be more than uncomfortable. OF COURSE - IF YOU HAVE ALREADY WASHED AND WORN THE NEW YELLOW SHIRT --> WEAR IT ON SATURDAY!

This is a short race, that we are preparing for, but keep in mind that it gives you the opportunity to experience pre-race jitters. As we have been telling you all season, whatever strategy works for you on all your long runs is the strategy to go with. If you are still experimenting, try to go with what has worked the best so far, even if it is not ideal. Me personally - I am going to try to treat this run like any other Saturday morning run, because with the USA Fit Training Program your marathon in October or November should feel like any other Saturday morning run...or at least close!

Hope to see everyone on Saturday morning - until then - HAPPY RUNNING!

Coach Svenja

Red

Red Runners!

Great job everyone with 14 miles last week. The humidity returned to make it a bit more challenging.  This week we have the Sunrise 10K and there will be no meeting at RGR or Tripoint.  This is our first "benchmark" race and we hope to see you all there. Since it is a race day, and the event is a new venue for many, you need to be prepared ahead of time.  The last thing you want to be doing on race day is running late or feeling stressed out.  A few key things to remember:  pay attention to what you are eating during the week.  Stick with what you know works for your body.  Stay well-hydrated:  be aware of how much you are drinking and what you are drinking.  Sip on sports drinks as well as water during the week.  Get ready the night before!  Lay out your clothes (something you have worn before), shoes, sox, shorts, singlet (with your number pinned on if you have it), sunglasses, hat, watch, sunscreen. Put out the body glide so you remember to use it in the morning.  If you are comfortable relying on the water tables you will not need your fuel belt, but may still want to pack a gu/gel, recovery drink or need to carry something like your car key or chapstick.  You may want to bring the race shirt to throw on after the run and a comfortable pair of shoes and towel.  Set your alarm, and maybe even a second to make sure you wake up on time. Leave yourself with enough time to get to the race site early enough to find your running buddies, use the restroom and  stretch out.  You are all well-prepared physically for the distance and should try to relax and have fun.  Hopefully the humidity will be a bit lower than this past Saturday morning.  Good luck, and hope to see you Saturday. 

Orange

What is our aim? I can answer with one word: Victory-victory at all costs, victory in spite of all terror, victory however long and hard the road may be; for without victory there is no survival.- Winston Churchill

The Orange TEAM decided to test their mettle last week by slightly altering the course on our run.  When I came out of the park (and returned the lost dog to its owner) I noticed a group of Orange runners discussing the return route.  Left or Right?  It was agreed that either way, the mileage would be approximately the same, with similar scenery and adequate water stations or convenience stores.  With a quick vote, the group decided to go right, instead of left.  I've run this route many times, and decided to join them, since they were altering the established route and I felt responsible for making sure everyone completed the run.  The run was quite enjoyable and interesting, finding out new things about the runners and watching Velia direct traffic with her white towel of authority.  However, we were halfway down Northwest Military when I realized that we would be adding about 2 miles to the run.  As if 14 miles weren't long enough or the day wasn't hot enough!  So that wasn't my best moment as a coach or a runner.  We all made it back to RGR eventually, even the gal in the green shirt, who unbeknownst to us, followed us, not realizing that we would eventually regret our decision. I apologize to all who were late to work, missed their appointments, were sore for three days, and got sunburned at the water station, waiting for us to finally finish.  

I'll leave you with one more quote by Winston Churchill and that is all I'm going to say about that:

If you are going to go through hell, keep going.

We still have Orange Zest!

Coach Kathy Seastrunk

--

Hi Orange! I'm really looking forward to this Saturday's 10k, and I hope you are too! The neighborhood will be familiar to those of us who've done the runs through Alamo Heights with TriPoint, and it'll be fun to tackle those hills with 1,000 other people :) We will meet up with the rest of SAFit at 6:30am, so look out for the big USAFit flag. If you did not get a yellow shirt this past Saturday and you're near Run Gear Run this week, stop by the store and pick yours up. If it's not too hot on Saturday, I'll wear mine - we want to represent. The pace we run on Saturday should be about the same as what we do on Thursdays (our tempo run). Get a good night's sleep the night before, and be grateful that we're (only) doing about 6 miles!  See you there!

  -Sonya

Purple

Weekly Check In

Hello to all our purple marathoners! Another week has come and gone; congratulations are definitely in order. You've made it that much closer to reaching your athletic goals, and with our benchmark just around the corner that goal is even closer than you might think. But, before we get too ahead of ourselves, there are a few things between then and now that is worth mentioning. I've listed the items below for a quick overview. Like most things, we'll start at the beginning. ☺

• Benchmark
  • Injuries
  • Hydration
  • Reminders
• Adhering to traffic
• Other items to consider
• Missed sessions? We miss you
• Breakfast with the Coaches
• Massage therapy
• Feedback - We want to know!

Preparation is half the battle.

While we will only be tackling half the distance next week, we will be facing the same issues that might come up on marathon day - injuries and dehydration. Injuries most common include injuries to the:

• Bottom of heel
• Back of heel
• Lower inner leg
• Pain around the knee cap
• Outer knee pain
• Back of hip
• Lower back pain

Are you as familiar with signs of dehydration? Do you know what to do if you begin to suffer from heat cramps, heat exhaustion, or hyponatremia? Living in SA, we are fully aware of the dangers of 100 degree weather. With that weather, the extended time walking/running in the sun and the lack of necessary hydration or protection comes the dangers of suffering from any of these conditions. The onset of symptoms will begin mildly. The danger lies in the quick progression of symptoms and what can happen if proper care isn't taken. The first step is to stop immediately, and seek attention. If you're experiencing mild symptoms, it may just be a matter of rehydrating and making sure to monitor your liquid intake for the remainder of the course. More severe symptoms may even require medical attention. While no one wants to be injured or suffer from the heat, the alternative to listening to your body and stopping to take stock of your injuries and symptoms could be fatal.

However you do next Saturday, we will be there to help you along the way. Several coaches from the both the Tri-point and Run Gear Run location will be in attendance throughout the race. It's important to take note of what worked and didn't work for you. There is plenty of time between the benchmark and the actual marathon day to make adjustments to your training to counteract any possible injuries - making your probably of success in November even greater!

Quick reminders!

As you prepare for our upcoming benchmark - make sure to get plenty of rest leading up to this Saturday. Begin hydrating and paying attention to nutrition as early as Wednesday. On Friday night, be sure to prepare your clothing, hydration system, footwear, and anything else you plan to use during the benchmark to limit last minute jitters or forgetfulness the morning of the race. You'll have plenty of other things on your mind. Let's start off on the right foot and enjoy ourselves race day!

Red Light, Green Light

The benefit of a benchmark and marathon day is that the course is most likely plotted out ahead of time and cordoned off to only allow actual participants access. The beauty of thWhis practice is that we won't have to worry about oncoming traffic or a sudden onset of bicyclists during the race which we're more likely to encounter during one of our regular Saturday morning sessions. It can take just a moment of inattentiveness, resulting in a dangerous situation of (wo)man vs vehicle. We've already had moments during this training season that could have ended badly if not for some other attentive marathoners. Ultimately, we are responsible for being well aware of our surroundings. Between the benchmark and marathon day, there will be plenty of Saturdays where we will need to be on the lookout for oncoming traffic, a rush of bicyclists or even stray animals. Adhering to traffic laws (i.e., crossing only at designated crossing locations when instructed by cross lights, staying on sidewalks/bike lanes whenever possible, giving oncoming vehicles the right of way) will do a lot towards protecting ourselves while we train during the season.

Who you gonna call?

While training this last Saturday, I crossed path with a guy alongside 1604 & Blanco. His car was halfway up the hill, hood lifted, and the driver's side door open. The man was looking down at his engine with a look of slight dismay. I recognized his expression immediately as I've been stuck on the side of a freeway way too many times to count after my own car broke down and left me stranded. Coming up alongside him, he asked if I happened to have a cell phone he could borrow. I did, of course, and he was able to call for help. While carrying a cell phone certainly helped in this situation, I actually make it a practice to pack my cell with me each Saturday in case something happens to me and I need it to contact one of our other coaches. Do you make it a practice to carry your cell phone? What about an ID or a credit card? These are just a few ideas to think about as you prepare each week for your training sessions. While you can't predict what may happen during each training session, if you do decide to carry your cell, we are more than willing to provide you our contact numbers. Just in case you happen to get in trouble out on the course - or just need a little encouragement - you'll have someone to call.

We miss you!

What if you've missed a few sessions and are finding it hard to begin again or having moments of doubt as the weeks pass? We miss you and we're here to help! We're still having mid-week training sessions at Regan High School (by RGR) and Stevens High School (by Sea World), Tuesdays and Thursdays at 7pm. You can find a coach at either location to help answers your questions and put in some mileage. The hardest part is sometimes avoiding the little voice in your head that says you've missed too much, that there's no way you'll ever be able to catch up. Nonsense!

We all have moments of doubt, and we might even have them during race day. The important thing is recognizing these moments and working past them. Feel free to reach out to one of your coaches and they can work with you to get you back where you need to be for race day.

Volunteers Needed

Do you know someone who'd like to show their support? We have a wonderful opportunity! The purple group is sponsoring an upcoming water stop and we need volunteers. Volunteers will manage a water stop on 8/29/09 that will not only offer water and Cytomax for our group but any other marathoners who happen to run/walk the course that morning. If you know someone who'd like to participate, please feel free to contact us. I actually had the opportunity to volunteer last year, and it was actually a very fun and unique experience to provide encouragement and support. The impact is undeniable, and for a brief moment, you are the most welcomed sight to each marathoner who crosses your path.

Breakfast with the Coaches!

Don't know any of your coaches? Not a problem! Aside from the benchmark, you'll have an opportunity to spend some time with your coaches the Saturday after the benchmark. We're arranging a breakfast-get-together in two weeks (8/29/09) - in which you will have a chance to sit, eat, and ask us any questions you may have. You'll also get to meet other marathoners, and share your training experiences. We will be meeting at a nearby restaurant. More details to come... In the meantime, send us a reply if you'd be interested in joining us on 8/29 for breakfast. The more is definitely the merrier.

Massage Therapy

Did you stay after this our last training session and take advantage of a little massage therapy? If not, you still have an opportunity in the upcoming weeks. For those unable to stay after training - you can contact the doctor directly for more information or to set up your own session.

Dr. Shirley Dudd
Pro-Care Spine Center
9503 Huebner Rd, Ste. 102
San Antonio, TX 78240
210-881-0630
www.procarespine.com

What's on your mind?

Do you have a question you haven't had an opportunity to ask? Do you need more information or tips to improve your overall performance during our training sessions? We'd love to hear from you. Send us your thoughts, suggestions, or even simply comments. We'll be happy to contact you directly, or work with you during our Saturday sessions.

Aqua

You know what to do because you prepared for the benchmark at the same mileage as the race. You have assessed what went wrong and what went right, so now you should have your week and race day planned. I will just recap with a few reminders that I hope you find helpful.

• Wear something you have worn before that is comfortable and doesn't chafe. Remember to use glide or vasoline on areas that do chafe and don't try to break in new shoes or clothes. Lay out your clothes and gear the night before so you won't forget anything or be stressed in the morning. Don't forget safety pins and your race number, as well as band-aids. It may be chilly in the morning, so plan to bring or wear something to layer for warmth that you can either tie around your waist or discard along the roadway (it will be donated). Have something to change into for the ride home and comfortable shoes. I can't wait to take off my running shoes after the race!
• Skip the wine or alcohol Saturday night. Get plenty of rest on Friday night, because Saturday night you might be a little restless and anxious, which is normal. Keep hydrated on Saturday and take it easy during the day with not a lot of walking or activities so you are well rested.
• On race day, eat breakfast 2-3 hours before the race 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 plenty of water stops along the route if you decide not to carry a water belt.
• Have a plan for parking. There is no parking at the start or finish line unless you have a premium pass (which are very limited at this time). There are free shuttles from AT&T and other shuttles available for a minimal charge to other locations downtown. Plan to arrive early enough to park and have time to grab a shuttle, stand in the long portopotty line, and be ready at the start line with time to spare.
• Set your goals. Absent any physical setbacks or temperature variations, you should have a great indicator from our benchmark what your time should be. Set a second finish time - one that you would be happy with if you encounter any problems on race day and don't meet your own high expectations. And finally, but most important, your final goal should be to cross the finish line!
• Most of all, have fun! This race will be so exciting with the bands at every mile and huge crowd support. Have a great time and enjoy a great concert afterwards.

Coach Laurie, Coach Rose, and Coach Andy