Things to remember...

• Run or walk *against* traffic if in the roadway
• If a sidewalk is available, pedestrians are required by law to use it, no matter which side of the road it is on
• Keep 2-3 persons abreast, particularly in the presence of traffic
• We discourage the use of headphones when on roadways
• SHARE THE ROAD. Pedestrians have the right of way, but common sense says a car will win any face-off in the road. Be courteous on narrow roads and do not obstruct traffic by hogging the roadway.
  
• Additionally, it has come to our attention that our members are not always taking notice of the cyclists sharing our roadways. Please move over to the side of the shoulder, or even go up on the curb if necessary, to let cyclists pass so they do not have to veer into traffic.
  

Midseason Training Tips

• What is the start and finish temperature?
• Is it cloudy or sunny?
• Is it raining?
• Is the wind blowing and how fast?
• How did you feel with what you wore (too hot, too cold, just right, etc.)?
• Did you have to shed any clothing?

• 15 & 17 milers - 5.5 miles, 9 miles & 13 miles
  
• 7, 8 & 9 milers - 4 miles
  

• 15 milers - 5, 7, 9 & 11 miles
  
• 17 milers - 5, 7, 9 & 13 miles
• 7 milers - 2 & 5 miles
• 8 milers - 2, 4 & 6 miles
• 9 milers - 2, 4, 5 & 7 miles
  

• 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!
  

• See your physician sooner versus later. 
• See a physician who is trained in the evaluation and non-surgical treatment of low back pain.
• Start treatment as soon as possible; physical therapy is usually indicated.
• Learn the correct exercises to prevent recurrent problems.

ATP

Don't Stop!

This has been a tough running season. The heat seems to suck the strength out of your muscles.  The aches, the pains, they all add up and you think... "What the hell am I doing?" This is nothing new. Other runners have gone through this before. The answer is "Don't Stop." ATP started hill training this week. As hard as it to run up the hill, you've got the other side and the downhill to look forward to. There will be other hills and other downhills. Don't Stop.

I often lose motivation, but it's something I accept as normal. - Bill Rodgers, Olympic marathoner

I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up. - Steve Jones, former marathon world record holder

Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about. - Patti Sue Plumer, U.S. Olympian

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. - Steve Prefontaine

What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate. - John Bingham, running writer and speaker

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. - Gatorade ad

Don't Stop.
Larry Graf - ATP Coach    

Blue / Green

Greetings From The Blue / Green Group:

Well, we're now 2-1/2 months away from the San Antonio Rock & Roll Marathon. Particularly, first timers will be getting nervous about this time, as they're probably hitting mileages on the weekend that they've never run before. Two of the most common mistakes I see about now are: 1) under training, and 2) over training.

Under training usually results from something that derails you from the "exercise wagon". That could have been summer vacation, the kids, a crazy project at work, or your friends convincing you that happy hour on Friday is more important than your Saturday run. It's not too late to get back on the wagon, and cross the finish line this fall, but you'll need to refocus your priorities. Ask your coaches and running buddies to help make you accountable, and we'll do what we can to help you get that medal.

Over training is the other extreme. We all know that if a little is good, then a lot must be better-right? Not quite so-in order for our bodies to get stronger we need to overload the muscles, but then we need to let them recover to reap the benefits. Without these periods of recovery, we put our bodies at risk of injury and / or burnout. That's why when you look at the schedule, you'll see a week like this one, where we have a mileage peak, but then that will be followed by a week or two of somewhat reduced mileage. If you followed the Little League World Series recently, you saw that there was a "pitch count" for the pitchers-they could not throw beyond a certain number of pitches, in order to protect their arms from overuse injury. Well, you're not a 12 year old trying to throw a curveball, but the principle is still similar.

A final tip I'd share is to be honing in on a schedule for the day before and the morning of your long run. This includes rest, hydration, clothing, nutrition, etc. If you haven't fine tuned this, ask your coaches or fellow runners for tips.

Happy Running!
Coach Rudy

--

Blue/Green Group:

It was such a wonderful course last Saturday... running on the side of the riverwalk and getting to see the new addition to is as well:-) Beautiful, simply beautiful!  I hope everyone is keeping up with their training! I know it can get hard at times when life calls for more time in your daily schedule! Just stay focused and do what you can when those times hit! It's better to stay relaxed and rest than to get get uptight and stressed!  This week will be huge land mark for a number of you all, 17 miles!  Make sure to drink lots of water, eat right, and get plenty of rest throughout this week!  It will be a great accomplishment for everyone and we will keep pushing forward for more milestones along the way in this season!

  Come out and visit us at TRI POINT!!!  We will be running along the ZOO area, Botantical Garden area, and then head down and run along the river one more time!  It will be wonderful, especially for our 17 mile GOAL! Come out if you are in any color group!!!! We can and will achieve greatness!!! It all starts with one step...

Keep focused and running!
Coach Loretta

Yellow

Howdy Yellow Runners,

Well...you have another big run coming up this weekend. For many of you 17 miles will be the longest you have ever run. Even though it may seem like a lot, you will get through it. Hopefully the weather will be nice like it has been all this week - that will make the run that much easier.

  With the long mileage, you become more aware of some of the nuances of training. You will start noticing the little things in your preparation that make all the difference. Us coaches have some tips for you for the remainder of the season:

•           Check your shoes - With the mileage being longer you want to make sure that you have enough cushioning on those suckers. Trust me, if you have not been logging the miles on your shoes (like Svenja on this pair) eventually your body parts - in this case Svenja's knees - will start telling you that you are in need for a new pair. Make sure you start breaking in a new pair on your week runs, so you don't get stuck with running a long distance in a new pair and ending up  with blisters (Svenja has experience in this too).
•           Hydration - even though it has gotten a little cooler, you still need to hydrate. This goes not only for during your runs, but also for the days leading up to the long runs, especially Thursdays and Fridays. For those party animals of you out there - save it for Saturday night or be prepared for the consequences - mostly a not so fun run.
•           Nutrition - By now you should have established a good routine for Saturday morning runs. Make sure to stick with your trusted breakfast and whatever Gu's, Gel's, Jelly beans, Shot Blocks, or whatever else there may be that works for you on your runs. A long run is not the time to switch things around. BTW - this also goes for your nutrition during the week leading up to a long run, with the emphasis on Thursday and Friday. Trust us when we say - the Buffalo Wings are better AFTER a long run.
•           Clothing - Again, being that it is midseason you should have had plenty of time to try different outfits. A long run is not the day to wear that cute new shirt or those nice new shorts. Save them for a shorter run and wear something you know will not cause chaffing in places you don't want it. Also, keep in mind with the weather now changing it may start being a little cooler in the morning. Always dress as if it is about 20 degrees warmer than it really is, otherwise you can end up overdressing and shedding clothes along the way.
•           Listen to your body - You are about midway through training now and this is about the time that some of you may be experiencing some aches and pains. Listen to them, do not ignore them. If you take care of it early, you can often catch it before it gets too bad. You may have to take a couple of weeks off, but you will be back in time for the goal race. If you ignore it and continue training on it you may not make it to the race - and that is what we want to prevent.
•           Don't worry about a bad run! - Most of you will admit to having had one or two bad runs over the training period so far. Let us let you in on a secret - there will probably be more. You will have bad runs, so what you have to do is learn from them. After a bad run, analyze all of the above, the hydration, the nutrition, maybe you had a stressful week. Whatever it may be, you will find a cause and correct it. Bad runs are part of the process.

  Your Yellow Group Coaches - Ross, Ron, Svenja, and Kim  

Red

Hey Red Runners!

We are past the midseason training point and now is a good time to assess your progress.  This week we have a 15 mile run.  This is the longest distance we have done to this point.  You want to be prepared this weekend by listening to your body this week.  Are you experiencing any nagging aches and pains?  Have you been hydrating enough?  Are you finding a gu/gel that works well for your nutrional needs on the run?  Do you have a post-run routine that includes a recovery food /drink and stretching?  Are you taking care of yourself with proper nutrition and rest during the week? Are you keeping up with the weekday workouts?  We understand everyone has a busy life and dedicating the time to train for your marathon is not always easy to do, but it is necessary for your success.  Make sure your loved ones understand the importance of your goal and what it means to you.  Tell them you appreciate the sacrifices that they have made so you can accomplish your goal.  Remind them that without their support you could not accomplish this goal.  Just as we support each other out on the road every Saturday morning, there are others during the week that we need support from too. Post your training schedule on the fridge as a daily reminder of what you have ahead of you and all that you have accomplished.  The heat and humidity have been an additional challenge this summer. Hopefully the weather will soon be cooperating with cooler mornings.  If you have been unable to make our Saturday meetings due to vacation,work, illness, or injury we hope you will try to come back and join us.  If you are afraid the distance has gotten to be too much for you, consider dropping to the half marathon or run/walk program.  We still have plenty of "quality" time to train. If you are bothered by an injury we hope you have received medical attention and have a program to get you back to running again soon.  Last week we had a significant drop in our attendance and hope you will let us know if there is something we could do to help improve your training and success.  It is an incredible feeling to cross the finish line of a marathon or half marathon.  The personal accomplishment means so much to all of us.  We all have our own reason for running.  Remember why you started this journey to begin with, re-focus, and believe in yourself.  Yeah, it is hard work and it is easy to lose sight of the big picture.  Completing a marathon is not just an accomplishment, but a privilege of time and health.  Remember that just training for a marathon is more than the average person will ever do.  If you are injured perhaps you can come out and volunteer at a water stop?  The Red Group hosts the 18 miler water stop on September 26th.  Let us know if you or a family member are interested.  See you on Saturday!  The Red Group Coaches

Orange

My running just got a shot in the arm this week.  It might have had something to do with the slightly cooler weather in the mornings (what a relief!) or our redeeming run this past Saturday:  "How is it that we can run twice as far as last week, and yet feel 10 times better this time around?"

However I did two things this week to improve my running that I don't normally do.  One, I dusted the cobwebs off my bike and pumped up its tires for a couple of very short rides.  I called them "rides of confidence."  I wasn't looking for gut-busting, calorie-blasting rides that last for miles and miles.  All I needed was a few miles to remind me that I can remember which gears do what when I need them to and that I am capable of getting my feet unhooked from those dang contraptions before I need to come to a complete stop.  My goal is to keep riding longer distances which will improve my muscle strength, endurance, and overall fitness, therefore improving my confidence and my running.

The other thing I did was go to the library.  I picked up a copy of Dean Karnazes' book, "50-50, Secrets I Learned Running 50 Marathons in 50 Days- and How You Too Can Achieve Super Endurance!"  At this point all I am interested in is building enough endurance to run just one more marathon, let alone 50 in 50 days, but I'll take all of the secrets that I can get!  Here is a summary of his chapter on staying motivated:

• Even Dean has a hard time getting out of bed and running a marathon, especially when he is on day 26 out of the 50 days of 50 marathons.  He calls them the half-way blahs.
• Reclaim your passion for running.  Shift your focus off the big event temporarily and back to the activity of running itself.
• Don't run!  Do something else for fun and fitness.
• Feed off of someone else's enthusiasm.  It's contagious.
• Change your route.
• Get something new-shoes, clothes, gadget.
• Change your pace-try something short and fast.
• Make a new goal.

What is this?  Fodor's travel guide to the Big Island of Hawaii! What could be of interest there, the Kona Marathon, maybe?  It is going to be held on June 27, 2010.  Anyone interested?

--

Hi Orange! Can you believe we are down to the last 10 weeks of our program? There are a few of you I haven't seen in a while (Jerry? Mary H.?), and it may be due to injuries. If you've experienced a dip in your motivation lately, for whatever reason, don't give up! It is not too late to pick up with the program again! In addition, please know that there is no shame in dropping down to the half-marathon group, if that is a way for you to still be able to participate with us in November.

This week's 15 miles is a peak for us. It's only one mile further than what we've done before, and with the weather being a bit cooler, that will make the run significantly easier.

At this week's bagel break, we'll have medical professionals available to answer your injury-related questions. Looking forward to seeing you this Saturday, and enjoy the cooler weather!

-Sonya

Purple

Hey Everybody,

Sure was fun cruisin' down the River with you last weekend! Several people liked it so much, they even extended their stay en route. It was especially great seeing some folks return that we hadn't seen in a while. If you've stopped training due to injury or just life's cumulative frizzle-frazzle, please consider coming back and training with us at a scaled-down pace. Those who'd hoped to complete the full marathon can still adapt their goal to finishing the half. If you are a lapsed and/or injured half marathoner, come back and ease into training at a reduced mileage & pace. Don't throw in the towel on your fitness. You deserve better than that. Your coaches are happy to help you re-commit to a healthier, fit lifestyle.

Many of you have mentioned experiencing some lingering aches & pains this season. I highly recommend that you take advantage of our Medical Q&A at this week's Bagel Break. Whether you are currently injured or seek to prevent injury, it's always a plus to be able to consult with a professional.

Please take some time to review this week's map, as we've split the course. Our full marathon group begins via Brackenridge Park, before joining the half marathoners on the Riverwalk. We'll be hitting a mileage peak this week (7 and 15 miles), so be sure to pace yourselves.

We've come a long way these many weeks. Still everyone needs reminders (not nagging) about of has different areas that need tweaking. Some may need to work on strengthening their inner resolve, while others need to stay mindful of their form or cadence. Ask your coaches to help you with your needs. We're always happy to help. Here are few midseason reminders:

• Your personal safety is most important - be aware of your surroundings & carry a cell
• Always stay hydrated (that means all week long: before, during & after the workout)
• Make sure you warm up your muscles & joints completely before every workout.
• Relax any unnecessary tension in your muscles & joints. Move fluidly & with ease.
• Level your pelvis for optimal power (use your abs to level pelvis, not your glutes)
• Align your posture - with ankles, hips & shoulders in a vertical column
• Synch your breathing & arm swing rhythmically to your cadence
• Remember to cool down & stretch after each workout. Ice sore, inflamed muscles.
• Honor rest as an important part of your training. Muscles rebuild while at rest.
• Keep your race goal in the forefront of your mind -envision yourself at the finish line!

Ease on down the road,
Coach Nancy

--

Hello at all our Purple Runners/Walkers!

It's that time again! Another week, another newsletter! This week, we are actually going to pause for a moment and reflect on your training, your goals, and what you'd like to see in the upcoming weeks left in the program. We'll also cover some basic training tips/reminders to keep in mind as you go through your paces each week leading up to the marathon/half marathon in November.

Training is 90%

A friend once told me that 90% of completing a marathon/half marathon consisted of training. The other 10% was the actual race. He said that everything leading up to the actual race had a big effect on the race itself. Ideally, by the time you stood in front of the starting line, you would have already learned the basic components needed to complete the race. You would have learned about form, pacing, nutrition, hydration, injury prevention... You would have also learned how to monitor your progress/performance and know how to react in any given situation to make sure you keep moving and motivated to finish the race. That is where we should be... but where are we right now?

How prepared do you feel in this very moment? What if the race was tomorrow...how well do you think you'd do? Do you think you'd finish? Or would you end up on the sidelines? What about injuries?

While we still have plenty of weeks left in the training season, it is always good to reflect on our own progress and focus on those areas that we need to work on to improve. Let's pretend for a moment that the race is tomorrow - what is the one thing you'd wish you had worked harder at? If it's your pace that'd you'd like to increase or learn how to better manage your performance to keep more consistent throughout the race, there are things we can do to help you within these upcoming sessions. It may be simply a matter of working on your form and using smaller steps with quicker turnovers of your feet to increase your speed. (Think of the elderly women who walk the malls Sunday mornings before the stores even open - they move fast because they take smaller steps faster.) Or if you're trying to keep more consistent pace, then we can work with you on being better at assessing the course, and learning how to adjust your movements to make the most of your energy. (Using gravity to push you forward down hills would work perfectly in this type of situation.)

Now is the time to think back, and reflect on what works and hasn't worked for you - and what you'd like to accomplish before we get into November. We are still meeting up at Regan High School and Stevens High School for those interested in stopping by for some weekday workouts.

While Saturday's are great for testing your endurance, the weekday workouts are perfect to focus on speed, pace, and yes - form! No RSVP is necessary. Just let one of your coaches know if you're thinking of attending, and they will be able to provide you more information - including contact information, so you can check in with them in case you have any questions. The weekday workouts are another benefit of the program, so we definitely would love to see you. It'll give us more time to get to know one another, so you get the most out of this season!

The Buddy System

As we get further in the training program, our mileages will increase - that's a given. You can expect to even tackle the 13.1 or 26.2 miles before race day - that will be our second benchmark later in the program. How you spend your time during those days can make a difference in your performance and is something else to think about. If you haven't tried The Buddy System yet - it really is quite simple and can help to keep you motivated during the race if you find that you sometimes need that extra push. Pair up with a fellow runner/walker who has the same pace. Not only will you meet someone new, you will have someone to help you through any tough moments during the course - and they will have you, too. The miles do pass more quickly when you have someone to talk to during the race.

I See You... Do You See Me?

Now that the summer weather is starting to dissipate, so will the light mornings. And by light mornings, I mean the ability to see your hand in front of your face without some lighting instrument... like a street lamp. I also saw the group of cyclists that usually train alongside 1604 - a sight that you will soon get very accustomed to, if you haven't had a chance to share the side of the road with them already. John mentioned this briefly during our last training session: blinky lights! If you haven't gotten one yet, there is still time, and it will make you all the more visible as we continue to train in the upcoming weeks. It doesn't have to be a big, elaborate flashing sign that can be seen from Outer space. As long as it lights up brightly, and can be attached to whatever you already wear - blinking is optional. The purpose is to make yourself somewhat visible to anyone approaching you - at least until the sun rises.

Have a Safe Holiday

With another holiday nearing, it may be tempting to skip this upcoming Saturday training session and sleep in. While we all know life can be very challenging, and we expect a missed session or two, we will be training this Saturday. Same time, same place. We are planning some other get-togethers, which we can talk about next time we meet. If we don't see you on Saturday, please travel safe and have a joyous holiday. We will see you when you return.

Aqua

Greetings Aqua Group!

We are finally past the halfway mark and getting closer to the race with every Saturday run! This Saturday is seven miles for the purple, orange and red group and eight and nine miles for yellow, green and blue - be prepared with plenty of water, sports drink and gel packets!

As we get closer to the race, we have noticed a few of our runners getting discouraged before and after our runs. Remember, we have had a lot of hills, heat and humidity to deal with - more so than we will have on race day! We need to re-energize, stay focused, and look forward to achieving our goals in November. You all can do it!!!

Coach Rhondie, who had several setbacks last year, had some inspirational words for our group about this same time, so we are going to run her article for those of you who need a little encouragement to keep up with your training. Remember, we are here for you! Coaches Andy, Laurie and Rose

Well guys, we have a little over 2 ˝ months left before our Half Marathon race. Have you thought to yourself "What have I got myself into" yet? You are a part of a small minority of people that call themselves runners. You have put in the time, mileage, and all of the other sacrifices that come along with it and you should be proud of yourself. I know that there are times when I have had to convince myself that I am not too tired for my run and at the end of it I am so glad that I did it. I have faced many challenges this season ranging from surgery to having a sprained knee and on crutches and I was so eager to get back to it, because there is not another high like it. It was hard not to get down when faced with these challenges but I kept thinking positive thoughts and it helped me get back on track. What you have to figure out now is that you can do this, and you will succeed. You have been given the tools to make it happen and all you have to do is apply them, you will carry these with you for this race and any more that you choose to do. If you look around there are plenty of others that have been faced with challenges this season as well. But we continue to show up every Saturday because we have made the commitment to achieve our goals whether it be our first half marathon or a personal best. Even if you have terrible runs during the week that is normal, you have to approach each run with an open mind that anything can and will happen. If you think about it, this past Saturday we did more than half of a half marathon while our friends, families and loved ones were asleep! So keep your chin up and those laces tightened and you will do just fine.

Coach
Rhondie