Benchmark Assessment

• How would you characterize your nutrition & hydration during the week before the race?
• How well rested were you going into the race?
• What was the timing and amount of your pre-race hydration and nutrition (night before and moring of race)?
• What was the timing and amount of your hydration and nutrition during the race?
• What was the timing and amount of your post-race hydration and nutrition?
• What was your goal for the race? Did you meet it? If not, was the goal realistic?
• Was there any point of the race that felt particularly "bad"? Particularly "good"? (be sure to review your race hydration/nutrition here -- is there any correlation?)
• Was there anything you could have done during the race to improve your hydration/nutrition? Did the water stops work for you? Did you have enough gels or other supplies?
• How did your choice of footwear, clothing & accessories work? Any problems?
• How long and intense was your recovery period after the race?
• Did anything surprise you during or after the race?
• What area do you want to focus on for the next race?
• What are you most proud of?

• 11 milers - 5.3 miles & 8.5 miles
• 12 milers - 5.3 miles & 9.5 miles
• 6, 7 & 8 milers - 4 miles
  

• 11 milers - 4 miles & 7 miles
• 12 milers - 4 miles & 8 miles
• 6 milers - 2 miles & 4 miles (water fountain)
• 7 milers - 2 miles & 5 miles (water fountain)
• 8 milers - 2 miles & 6 miles (water fountain)
  

• New route this year that begins at the main gym on Ft Sam and is a 10 mile loop
• Tech shirts to all participants
• Boys scouts working aid stations with Gatorade & Water
• BBQ after the race
• The US Army Band Rock Combo providing on-course entertainment
• Discounted entry through August 31st!
  

• Personalized workout schedule designed especially for beginners and intermediate-level runners and walkers
• Tshirt, training log & other goodies
• Weekly group walks/runs in a non- competitive environment
• Informative seminars
• Certified & supportive coaches
• Race day support & checklist

ATP

Great Race - Last Place

So how did your race go? Other than being a little humid, it was a really nice morning for a race. Did your run go according to your plan? For some the number of hills may have been surprising. But as in any race, things can come along that you don't expect and you have to adjust. With as hot as it was I had thought that there would have been more water stops. While running I was wishing I had my water belt.

I had pulled something the week before and the run was a little bit painful, especially the hills (all the hills). I knew I was not going to set a land speed record so I took my camera. As an Architect I love the houses in Alamo Heights. From the mansions to the shacks, they all have character. So I would run a little bit. Take a picture of an old Victorian. Run a little. Take a picture of a serpentine wall. Run a little. Take a picture of a craftsman style door. Run a little. Picture Picture Picture. With all the shade some of the shutter speeds were rather slow. Any shaking and the photo would be blurred. The nice thing was with all my training, when I stop running, my heart rate recovers fairly quickly. If my heart rate was too high my hand would have been pounding with each pulse. I thought it was like those Biathlon athletes, who ski cross country and shoot at targets. You have to lower your heart rate to be able to shoot at the targets. This is one of the benefits of running regularly. Your heart works more efficiently.

I took over 100 photos and had a great time talking with runners and people in the neighborhood along the way. I did almost exactly what I had planned (other that the water thingy). I was even happier to find out that 3 of the ATP team had placed in their age group. I on the other hand was last for my age group. But I bet the guy that won (who averaged a 5 minute mile pace) did not take 100 photos. So there!

Keep Smiling

Larry Graf - ATP Coach

Blue / Green

I hope that everyone did a wonderful job at the 10K benchmark!!!!  I hope to hear great stories and results on Saturday!  So far I know that Angela from our TRI Point group won her age group!!!! Congratulation to her and everyone elses successes!!!  This week we will be running an easy 12 miles.... before we start moving back up:-)  I hope everyone has had a nice two weeks with school starting for all of our teachers, all of our parents children, and all of our students attending college! I look forward to seeing everyone at Tri Point this weekend! And want to remember everyone including runners not in BLUE/GREEN to come out and run with us at TRI POINT!  You are always welcome to go back and forth among Run Gear Run and Tri Point... so don't forget to come visit us! Have a great rest of the week and be ready for your run Saturday... drink your liguids and eat your fuel!!!

Have fun running,

Coach Loretta

  --

Greetings From The Blue / Green Group:

Okay, I shared this with our training groups previously. I figured that some of them are at that point where a little inspiration would be beneficial. Almost all of us struggle at some point during the training season. It might be the mileage, the heat & humidity, having to miss out on happy hour with our co-workers on Friday afternoon, the early wake up calls on Saturday mornings, etc.

Check out the attached link to an inspiring story. The article was published in Sports Illustrated back in 2005. Read the article before checking out the video:

http://www.weboflove.org/050917dadtrulycares

http://www.personalgrowthcourses.net/video/best_dad

Happy Running!

Coach Rudy

Yellow

This benchmark should have been a great break from the longer miles.  Hopefully it provided you with some insights into your race preparation routine.  Before big races, I make a list of things I need to do.  I'll post my list later in the season so it's fresh in your minds when you really need it (e.g. like setting two alarms to wake you up on race day).

At this point in the training it best for you to learn what works best for you becuase everyone is different.  The important thing to do at this stage is to start compiling your own list.  If you had any issues, please talk to me or one of the other coaches about it.  Don't be shy.  We can help head off issues now that might become larger issues later.

Ross

Red

Hello Red Group!

  My weekly runs were done, I was properly hydrated and well-rested.  Dinner consisted of carbs & protein and my running clothes, shoes, watch, etc. were laid out.  Breakfast was the usual coffee & half a bagel with peanut butter.  I arrived an hour before the race started, attached the timing chip to my shoe, visited the lovely outdoor "facility" and warmed up my muscles with some easy stretching.  I did everything I was supposed to do in preparation for our benchmark race this past Saturday.  Yet there was one major factor beyond my control...the weather.  As welcome as the rain was Friday night, it made for extremely humid conditions.  By the time the race started around 7:40, it was already sunny & hot and there was no breeze.  Let's also not forget there were a few (o.k., lots of) hills throughout the course.  That race was tough, even for a well-prepared runner.  Or was I?  I normally don't carry water on short races and did not carry it on Saturday.  Although there were a couple of water stops along the course, I sure could have used it.  Perhaps taking a GU midway through would have given me the extra energy to finish faster and easier.  So what about you?  Are you satisfied with how prepared you were or are there one or two "tweaks" you could make which would help you on your long runs and races?  As we continue our training, pay close attention to what works and what doesn't and make note of it.  That way, when November 15th Rocks 'n' Rolls around, you'll be prepared for just about anything.  Also keep in mind that a big part of running is mental; finding the right motivational phrase will help you through the tough spots.  There are several great quotes which motivate me.  One of my favorites is from Amby Burfoot:  "Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up."

  See you Saturday morning!

  Lyz

Red Group Coach

Orange

To all who participated in the Sunrise 10k - congratulations! If you survived the three H's of that morning (Heat, Humidity, and Hills), you'll have no problem with the marathon ;) I'm eager to hear your "war stories" and to see how your race-day prep worked (or didn't). I know many of us broke the rule about never wearing a new item of clothing on a race day, as the majority of us were wearing our brand new yellow SAFit t-shirts. For me, wearing that t-shirt made me sweat even more than usual, as it was already an extremely warm & humid day. I wish I had worn a name tag so I could have met all of you from RGR - I have a feeling I was running near some RGR Orange folks, but next time we'll make it a point to all gather together.

Looking forward to seeing you this Saturday,

-Sonya

Purple

It's that time again - newsletter time! While I talked your ear off last week, I will try to keep this week brief. I know, I know... that will be a challenge, but then no one said the training season was going to be easy!

Quick pulse check time - how many of you attended last weekend's Sunrise 10K? I must tell you it was really good to see a sea of yellow USAFit shirts. I was so proud of our group for representing strong on Saturday morning. Yes, it was humid and hot, but we were sweating together and that was before we even crossed the start line. There's nothing like sharing such a moment with other racers who know exactly what you're going through.

While the Sunrise 10K was only half the distance of a half marathon, a fourth of a full, the 10K did give us the chance to experience what an actual race is like. We got to experience the pre-race preparations, the jitters, the nervous anticipation, and the uncertainty of how we'll perform or what injuries might befall us. For some of us, Saturday was the first time we stood before an official start line - not knowing that soon all these emotions will be overshadowed by a complete sense of accomplishment when we crossed the finish line.

How do you think you did overall during the Sunrise 10K? Did you feel prepared? Or did you feel as if you weren't ready? More importantly, what would you do differently? This is a perfect time to relive those race moments and analyze what worked and didn't work for you.

If you felt rushed the morning of the race, then you might want to begin to prepare earlier next time. It might be as simple as planning how to get to the race location a few days in advance so you won't get lost the morning of the race... Or waking up earlier the morning of the race to make sure you have plenty of time to eat a good breakfast and use the "facilities" if you're not that keen about Port-a-potties! Maybe you realized you forgot something while you were already on the course? Try collecting everything days in advance, so you'll know exactly what you have and what you want to take with you.

How was your energy level? Did you stay at a constant level or did you start energized but end drained? I generally try to eat a good breakfast before a race, but experience has taught me to avoid certain foods when I am preparing to tackle some mileage that day. The last thing you want is to miss the race because you're stuck on the loo. What if you had energy when you began the race, but started to have trouble during the race? This could mean several things. You may need to think about taking energy substitutes if you haven't yet incorporated them in your training regimen. Or, you may have spent all your energy trying to rush through the first few miles that you exerted all your stored fuel before you intended. If the latter is the case, then focusing on your pace and maintaining a constant rate of movement might help get you through the mileage.

How about hydration? We experienced some hot and humid weather on Saturday which could worsen a feeling of dehydration. We only had two water stops, did you feel you were drinking enough fluids to compensate for what you lost? If your answer is no, then you might definitely want to think about upgrading your dehydration system to carry more fluids - or simply begin to carry the right mix of fluids other than simply water. Around the 5 mile mark, you do want to begin to think about other fluids that not only hydrate by give you the missing electrolytes and nourishments you've lost during the race. Whether you begin to intake Gatorade, Powerade, Cytomax, or Heed... you still have time to try new things to find out what works best for you. What works best for me, may not necessarily work for you. We're two different people, with different compositions.

How about injuries? Did you suffer from any blisters, splints, pains, or bruised toe nails? This time, last year, I was still walking in regular shoes (without support), and I was suffering by the time I reached Mile 5. This year, I not only ran (and walked) throughout the 10K, I learned from my past experiences and made sure I had the right type of shoes before, during, and after the race.

While some of us attended the Sunrise 10K and were able to get the race day experience, some didn't or were unable to attend. No worries. We have plenty of upcoming Saturday mornings that will test your endurance, your energy, and your determination. This Saturday, our mileage goes up again. If you didn't take the 10K challenge, this upcoming Saturday morning will give you an opportunity to analyze your performance to be able to make any changes to your training regimen. Let us know how you're doing and we'll work with you to get you where you need to be to complete the full or half marathon in November.

I actually like to walk/run with a different team member each Saturday, to learn more about you on a one-to-one basis. Anyone who's done a Saturday morning with me knows I will rattle off questions after questions, until you're telling me about the second pet you had as a child but wished you didn't because it had a habit of chewing on your favorite toys and burying it in the backyard next to the family goldfish that your family swore was just "sleeping" until it was belly-up in the fish bowl. See what you're missing out on? I have tons of these crazy thoughts! Come see me, or any of our other fabulous coaches... We even have a group get-together planned after training this upcoming Saturday (8/29) if you're the shy type.

We will be meeting at the Taco Cabana (180 Bitters, the Bitters & Hwy 281 location), beginning at 9:30am to get together, have some breakfast, some laughs, and to spend some time answering your questions, hearing what you have to say about training so far, and also to have a little fun in the process. Just look for the big group of USAFit team members (RGR and Tri-point, Half and Full marathoners) and grab a seat. The more is definitely the merrier!

We also have the water stops this Saturday, so there is still time to ask your family and friends if they'd like to volunteer. I volunteered last year, and may be at a station this Saturday if we're in need of coverage. It really is a fun experience. I'm not just saying that. The look of relief that washes over someone's face when they see you at the water stop... it's an amazing feeling. You are literally the best thing they've seen in MILES! Who wouldn't want to feel that adoration and gratitude? Water station volunteers are an important part of our training program. Without them, we wouldn't be able to do what we do each Saturday. A special thanks to all our past and future volunteers!

I hope to see everyone this Saturday. Train safe! See you soon!

--

Hi Everyone,

Congratulations to everyone participating in Saturday's Sunrise 10K. You all did an awesome job overcoming those hills and the humidity!

Now that we've completed the first benchmark race, it's the perfect time to review the experience and make adjustments in our training. We're halfway there, so let's get ready to Rock'n'Roll this November!

Here are a few questions to consider while tweaking our training:

• What goals did I set at the start of the season? Am I on track to meet those goals?
• Am I keeping up with my training schedule during the week?
• Did I get enough rest during the 2-3 nights before the race?
• Did I gather & lay out my race gear the day prior to the race?
• How did my breakfast before the race work for me? Did it provide enough fuel?
• Did I arrive on site early enough to park, check-in, use the restroom & warm-up?
• Did my clothing, accessories & footwear keep me comfortable during the race?
• Did I feel any physical discomfort (e.g. chafing, hot spots, blisters, soreness, pain)?
• Did I budget my energy well over the course of the race? Was I strong at the finish?
• Was I able to hold my form, yet stay relaxed throughout the race?
• Was I able to keep a steady, aerobic pace? Was my cadence consistent?
• Did I remember to start off slowly when the race began?
• Did my nutrition & electrolytes sustain me for the duration of the race?
• Did I carry & drink enough water to stay hydrated between water stops?
• Did I cool down, refuel and re-hydrate adequately after the race?
• Did I take time to enjoy the race & the people along the course?

We'll be taking a break from the hills this Saturday and cooling off on a Riverwalk-King William route. It will be fun exploring the new section of the River, being tourists in our own town.

Don't forget - Next week after our route, come to breakfast at the Taco Cabana on 281 & Bitters for a meet up with our Stone Oak Purple Group &Coaches.

Keep cool,

Coach Nancy

Aqua

Hopefully, you were well prepared for the benchmark, just like you will be for the race. If everything worked well, you are on pace to be ready by November. If something didn't, now is the time to assess what went wrong and how you can fix it. If you forgot some of the things you needed, make a list now and save it for race day including getting enough rest 2 nights before and not eating a big dinner less then 12 hours before the race. If you were tired at an early point, review your fuel and hydration process and reassess your diet the day before and day of the run. Even though we did a 10k it is possible you might need more carbs at an earlier mile marker to take you to the finish stronger. If water stops were not sufficient during your run, perhaps you need to carry your own. At least one bottle. These are all things to think about now - while it is still fresh. If you are feeling a bit sore, that is not unusual. It might take a few days to work out the sore muscles. Soreness is micro tears in the muscles so you need protein to build those muscles stronger faster. How was your time? Did you gun it at the beginning and taper at the end or maintain your pace throughout? The best results usually come by staying consistent or having negative splits, which means each mile is faster every time or your 2nd half of the race was faster than your first half. If you started off too fast then you're done within the first 3 miles and the rest of the race just seems horrible! Remember, November will be a little different considering you will be in even better shape, the weather won't be hot and humid, NO HILLS, and the excitement of the huge crowd will motivate you to keep on moving! You all did fabulous on Saturday! Congrats! Now it's back to our original schedule.

Coach Laurie, Coach Rose, & Coach Andy