Sat Oct 3

• 9 milers - 2 & 5.5 miles
  
• 10 milers - 2, 5.5 & 6.5 miles
  
• 11 milers - 2, 5.5 & 7.5 miles
• 12 miles - 2, 5.5 & 8.5 miles
  

ATP

    Chill

Believe it or not, cold weather is coming and it requires different preparation than hot weather. I would rather have it hot than cold. With my asthma, when I breath in cold air my lungs want to constrict which is really tough when you are running. My doctor told me two things. Try to breath through my nose, which preheats the cold air before it goes down to the lungs, and try not to run in temperatures colder than 60 degrees. Both of these things are hard to do while running in winter time.

When I first started running with San Antonio Fit our goal race was the Austin Marathon which occurs in February. So we trained through November, December and January. We also started a lot later so we did not have to train through the heat of the summer. The problem I had was that I ran and walked based on my heart rate. This is kind of like the 4 - 1 group that runs for 4 minutes and walks for 1. This allowed my heart rate to recover. The problem for me was that for the 4 minutes my body would heat up and I would sweat. Then when I walked I would get cold from the sweat cooling.

Just like with the heat you want something that wicks the moisture away from your skin. I found a really nice jacket by Brooks that is made for runners. It has a vented back and made of wicking material. It has an iPod pocket on the sleeve with a hole to the interior so that you could run your headphone wire up the arm and out the collar to get to your ears. It was also BRIGHT ORANGE that just screams safety as it gets darker in the morning. For my legs I wore Under Armour wicking material pants. The tough think about these was that they were hard to get on since they are body fitted. But they worked really well.

Also even though it is cold, you still need to hydrate. So don't forget the fashion accessory, the water belt.

I heard from another ATP coach the other day. He told me that he was at an ATM machine when an old lady walked up and asked him to help her check her balance. So he pushed her over.

Keep Smiling.

Larry Graf - ATP Coach

Blue / Green

Greetings Blue / Green Group:

Okay, this summer's been too hot to start talking about cold weather gear just yet for me. I'm going to assume the other coaches will cover that topic enough. I want to plant some seeds in your brains for next year. While the SA R&R Marathon / Half Marathon is certainly a nice event, perhaps you'd like to consider some other races next year. This is the second year we've had the RGR Training Travel Team. We had roughly 30 athletes sign up for 6 races outside the state of Texas-3 of these were full marathons, and 3 were half marathons. If the idea of running marathons such as Chicago, Marine Corps, or New York appeals to you, then the Travel Team is for you.

Check out the marathon guide link: http://www.marathonguide.com/races/races.cfm

Let's see what new and exciting fall marathons we can participate in next year!

Happy Running!

Coach Rudy

Yellow

I know talking about cold weather running is weird since we are running in the summer and early Fall.  It really doesn't even get that cold in south Texas in mid-winter.  But, the rule of thumb is to dress 20 degrees cooler than what you would wear just standing around in that temperature.  

Personally, I have a bunch of light weight running jackets.  I like them because I can adjust them to several conditions (rain, wind, and heat).  If I start getting too warm I'll unzip it more or take it off, spin it, and tie it around my waist.  The conditions at last year's Rock n' Roll were about 32 degrees at the start and a warm finish.  A lot of change can happen over 4+ hours.  We'll cover more tips about this as we get to the marathon race preparation, but for now it's probably best to hope that it gets colder.

The key thing to take away from this topic is adaptability.  Try to wear things that you can change around to meet about any condition.  

Ross

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Running Tips for cooler weather

Wear thicker socks if your shoe size will accommodate them, stay hydrated - easy to overlook when you don't feel hot, although cool outside - your body temperature will heat up so don't overdress - you can layer and remove what you no longer need during the race, a hat is always a good choice - up to 40% of your body heat escapes through your head, glove liners are great and cheap -cold hands can be really uncomfortable, wear chapstick & sunscreen (you might even want to carry a tube of chapstick) and don't forget body glide in areas prone to chaffing -cooler weather means drier air , account for wind - even a slight headwind can slow you down & cause you to exert extra energy - be prepared to adjust your expectations, have a change of clothes for after the race - warm dry clothes will help get your body temperature back to normal

Christie Veazey-Dillon

Red

This week we are talking about "cold weather running".  It seems crazy as we train week after week in hot and humid weather.  But some morning you will wake up to a cold morning and have the decision of jumping back in bed to stay warm, or get out there and enjoy the benefits of a cold, brisk run.  Living in San Antonio does not give us too many opportunities to experience this, but it is important that you are prepared when it does happen.  Some of you may also be travelling to colder climates for vacation or to run a marathon.  Last year the morning of the Rock N Roll was very cold.  Try to have some old sweats and cheap hats and gloves that you can wear while waiting around for a race to start and ditch along the way as you warm up.   Having a few important cold weather essentials handy will keep you ready when the occasion arises.

The first rule of thumb is to dress for temps 20 degrees warmer than what it is outside. You should feel slightly chilled to start.  The key is to dress in layers.  We have already discussed the importance of moisture wicking fabrics vs. cotton.  Make that fabric your base layer.  If there is no wind or rain to deal with but the temps are close to freezing or below add a layer of lightweight fleece to provide insulation.  Lastly, if it is windy, add a shell of stretch nylon which will allow moisture out and is breathable.  The advantage to dressing in layers is you can ditch one or more if you find yourself warming up too much or you simply overdressed.  There are certainly some options for your lower half as well.  Some runners prefer thick tights to running pants but often many still stick with shorts.   Don't forget to wear a hat and mittens or gloves too.  You can lose nearly 40% of your body heat through your head.  Keep it on for the beginning of a cold run, and take it off when you have heated up.  Tuck it in your fuel belt or a pocket to put on after your run or if you get chilly again. The same goes for your mittens. 

Once the run is over have a change of clothes handy. Your core body temperature will drop as soon as you stop running and those damp running clothes will cause you to get chilled soon after you have finished.   Awesome job by all on the 18 miler last week.  We saw some awesome support for each other out there. Thank you to our Red group volunteers, Tony, Chris Garton's husband from RGR and Woody Bursaw, Scout, and Raul Baeza, June and Joe Rodriguez, at Tripoint for volunteering at our water stops.  We could not have run the 18 miles without your support!  Enjoy your 10 miles this Saturday!!  Kathy, Linda, Gretchen, Mary, Lyz, Renee and Rick, your Red Group Coaches    

Orange

Purple

After weeks of blistering heat, have you noticed that our Saturday mornings have been slightly cooler than usual? If you answered "yes", rest assured - this isn't a trick of the mind. We are actually heading into colder weather. Chances are it may actually become even colder as we near race day. While the prospect of cooler weather may seem like a welcomed relief, there are actually some things that must be considered if the temperatures continue to drop.

With colder weather, we run the risk of a whole new batch of injuries or problems that we may not have experienced earlier in our training. We've learned through experience that how we react in these types of situations can sometimes make the huge difference between completing our training goals and suffering from an injury. In this situation, we may run the risk of suffering from an impaired performance.

Colder weather can cause us to begin to shiver due to the drop in temperature. Our motor skills and ability to think can decrease. In extreme situations, hypothermia is also possible. How do you keep warm? You can layer your clothing, which will provide you some protection. You can try to avoid getting wet or suffering from wind burn by wearing protective covering. You can make sure to warm up properly and not skip on this important part of pre-race preparation. You can focus on refueling and staying hydrated.

You've decided to focus on layering. What exactly would you layer? The obvious answer would be the clothes you wear during the actual marathon. You can use something as simple and disposable as gloves and a cap to trap some of your body heat. Instead of wearing a full coat, you can opt for a (fleece) vest to keep your core temperature as close to your natural temperature. While your blood may flow from your extremities, you internal body will remain somewhat heated and allow you to continue running/walking on. You will see other runners/walkers start off with multiple layers of clothes, but as the day wears on and the warmer it gets, more and more clothes will be discarded. Marathoners will either discard extra layers of clothes before the race begins or during the race. A common sight on race day will be a sea of marathoners wearing garbage bags. While this may seem strange, this is also a trick to keep warm before a race. Wearing a garbage bag allows you to keep some of your body's warmth and then be able to discard the bag without worrying about losing clothes you'd rather not throw away. Keep in mind that everyone will be given a "drop bag" that will have our own individual race number attached to it. Anything we don't want to carry with us, we will be able to place in our drop bags and turn in before the race begins. After the race ends, we are then able to go pick up our items.

What if it begins to rain or gets extremely windy? If you're running/walking and it begins to rain or get windy, you are more at risk of suffering from some kind of skin irritation. You can prevent this by wearing some kind of protective covering (i.e. rain poncho, sunblock, lip balm) to lessen the effects of the elements. You can also alter your pace during the race to take into account that running/walking into strong winds or being exposed to rain or sunlight for extended periods of time can sap your energy and cause you to feel fatigued.

Remembering to stay hydrated and to refuel can also help lessen any affects you may feel from the elements. While wearing multiple layers of clothing helps keep you warm in colder climates, it also has its own pitfalls... specifically, not knowing how much you really are sweating during the race. In this situation, making sure to stay hydrated and to refuel regularly (when needed) will help to counteract any effects you may feel from excessive sweating.

Unfortunately, we can't predict what the weather will be like on race day. You can begin to prepare yourself now, by not skipping out on training sessions if it happens to begin to drizzle. Our Tri-Point marathoners have definitely faced challenges with training during downpours. You can also try training with some of the protective coverings mentioned above and see how you fare with the added items.

One thing is for certain - rain or shine, we will be there on race day... ready to cross that start line with the finish line in our sights. We will be there, either way, to cheer you on and encourage you as you make your way.

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Hello Everyone!

You guys did a great job managing the extra mileage last Saturday, despite the humidity! I know you were feeling it.

We're hoping for cooler temperatures this Saturday, when we switch our route from the Riverwalk to the hills of Monte Vista, Olmos Park & Alamo Heights.

Though it's October, the temperature outdoors is still rising into the 90s. We've learned so much about heat stress and how to adjust to the scorching, record-breaking heat this summer. It's hard to imagine that cold weather conditions are possible during the Rock'n'Roll marathon next month. Last year, as we lined up in pace corrals at the marathon, we could see our breath in the air. The temperature had dipped down to 37 degrees. By mid-race, it was a beautiful fall day. A few hours later at the finish line, the heat was on and it felt as if summer had returned. So, be aware that you may need to adjust your race day planning and expectations to fit a variety of seasonal weather conditions.

It's helpful to check the day's hourly weather predictions online, before you dress for the race. Just as we've considered the heat index (adjusting for humid conditions this summer): we'll need to be aware of how a wind chill factor and/or rain will affect the temperature. Cold is relative. What is cold for one person may not be cold for another. However, hypothermia (or low core body temperature) is a dangerous medical condition that can rapidly affect anyone when cold weather precautions aren't taken.

Mild hypothermia first manifests with chills, goose bumps and shivering, as the body attempts to raise its metabolic rate to increase core temperature. Intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you will be glad you have some emergency food along! Moderate hypothermia manifests as muscle fatigue, poor coordination, numbness and disorientation. If you or another marathoner experiences these symptoms, ask a race official along the route to help you.

Wearing the appropriate clothing, staying well hydrated and packing & eating extra fuel will help prevent hypothermia. It's important to remember that dehydration is a major risk factor for hypothermia, given that cold weather dulls our ability to sense when we are thirsty. When we breath in cold dry air, our bodies warm and humidify that air. As we exhale, you lose significant amounts of water. Remember to stay well hydrated and fueled throughout the race. Carry more food than you think you may need. If you don't need it, someone on the course may.

While waiting in the pace corrals for the race to begin, some people cover themselves with large plastic garbage bags to retain their body heat. Start slowly, pace yourself and allow your body to adjust to the temperature. Once you start moving you'll begin to generate more heat. Be sure to wear several light, moisture-wicking layers that can be shed as you move along the route. Plan on peeling off those layers as your core temperature rises. Race planners donate any cast-off clothing found on the streets to local charities after the race. If you'd prefer to keep your clothing, make prior arrangements for friends or family to take them at designated stops along the route.

Wear a hat & gloves. You lose most of your body heat through your head and hands. A headband can protect your ears from the cold, wind and rain. Marathoners with exercise-induced asthma may want to carry an inhaler and warm up well before racing. A scarf to warm the cold air before breathing may also help lessen the likelihood of bronchospasms. On your torso, wear two layers of lightweight moisture-wicking clothing to trap warm air and insulate you from the cold. The first layer should fit snugly, to prevent chafing. Choose the base layer as if the air temperature were 20 degrees warmer than predicted. Once clothing becomes wet it can be difficult to retain body heat. When it's especially windy or rainy, a third, protective outer layer of windproof and water-resistant fabric works best. Fabrics that "breathe", allowing moisture to escape will keep you warm without overheating. Layering running tights or training pants over running shorts will help keep your legs warm.

Remember to bring a change of dry clothes for end of the race. You can drop off those items at the Gear Check near the starting line corrals and they will be delivered to the secure zone at the finish line. Immediately after you finish the race and stop moving, your core body temperature will drop significantly. You may not be aware of it at the time, so make sure you wrap yourself in the thermal blanket provided at the finish line (even if it's sunny and warm outside).

Like the postal service, we need to be prepared to brave the elements. Neither hot nor cold, wind nor rain, humidity or dryness will keep us from delivering ourselves across the finish line.

Happy Autumn,

Coach Nancy

Aqua

The cooler weather is coming! We promise! With temperatures still rising to the high 90's, it seems strange to be talking about dressing for cooler weather, but the mornings are getting cooler and we need to be prepared for our long runs.

Here are a few tips to remember:

Layers. Dress in layers. A singlet or light T-shirt is a great base layer. Remember, no cotton-look for the wicking ones. Tight fitting is actually better than loose for the base layer as well. The second layer can be a long sleeve wicking shirt or light jacket. Most runners tend to over dress once the temperature drops. Remember, you should dress for about 10 degrees warmer than the temperature at the start of your run. If you wear the second layer at the beginning, you can wrap the shirt or jacket around your waist if the temperature starts to warm up later in the run.

Once the really cold weather hits, head, ears, and hands are more important than legs for keeping warm. A headband or hat and gloves can easily be carried on your return once you warm up. Most running gloves have clips you can attach to your water belt and both a headband and hat can be tucked under your belt as well. Tight fitting leggings are available for both men and women and also are wicking. Don't go for the sweatpants or sweatshirts in cotton.

Everyone's body temperature is different. On cold days you will see me in long running pants, a long sleeve shirt AND a jacket. On the same day, Rose will be wearing shorts and a T-shirt (if that!) and Andy shorts as well. Just be sure whatever you wear on race day has been tested on a long run to avoid chafing, sweating and discomfort. On race day, the temperature should be cold in the morning, but will warm up during the few hours you are running. Plan to carry a throw away pair of gloves and a throw away sweatshirt once you warm up. Most of us buy them at Target or Walmart with that in mind. All items will be donated to charity that have been discarded on the course.

See you for nine - eleven miles on Saturday! (We don't think you will need the gloves yet!) Coach Laurie, Rose and Andy