ATP

Got Heat?

It is hard to believe that just a few weeks ago the San Antonio temperature was in the 100's. On you mid week run I bet you can already tell the difference. Running seems easier. As you run your muscle heat up, but with the cool weather they do not overheat. It allows you to go long and typically faster with less energy use. Several folks from SA Fit lead by Rudy ran in Chicago this past weekend. It was in the 30's at race time and in his 25th marathon Rudy ran a PR. How fantastic is that? A couple of others completed their first full Marathon. Great Job Guys!

Everyone else has the 21mile Benchmark this Sunday. Treat this week as if this was the actual race week. Eat right and get lots of sleep. Here are a few thoughts...

Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of a runner. He learns the harsh reality of his physical and spiritual limitations when he runs. He learns that personal commitment, sacrifice and determination are his only means to betterment. Runners get promoted only through self-conquest. - Noel Coward, English playwright, composer, and actor

People begin running for any number of motives, but we stick to it for one basic reason-to find out who we really are. - George Sheehan, M.D. 

To improve your form, you need to teach yourself how to relax. Because your hands and forearms control relaxation, focus on your hands to reduce tension during a run. - Ned Frederick, biomechanist at Exeter Reserch, Inc.

Your training partners are key to your success, and friendships based on your runs together are strong. - Bill Rodgers 

If you're starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can't lose. - Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion

Enjoy the experience of this long benchmark run and enjoy the lack of heat.

Keep Smiling,
Larry Graf - ATP Coach

Blue / Green

Greetings Blue / Green Group:

Okay, I know that most of you are getting ready for your 21 mile run. This is the peak of your SA Fit training for the San Antonio Rock & Roll Marathon. Be sure to be hydrating well this week, eating foods you are comfortable with, and getting as much rest as you can. Remember that we're NOT meeting on Saturday, but on Sunday at Eisenhower Park on the 18th. With that, I'm going to write about the Chicago Marathon that took place this past weekend:

Congratulations to those members of the SA Fit / RGR Training Travel Team who participated in the Chicago Marathon this past weekend. I can't speak for everyone, but for me, the weekend was AWESOME!!! We had two people complete their first marathon: Adrienne Layo and Lisa Hernandez!! Also, kudos go to Renee Shaw (all from the Red Group) for helping to pace both of them to their first finish!!

Also completing the Chicago Marathon were from the Yellow Group: Steve Harper, Becky Franklin and Christie Randt. Representing the Blue / Green Group was Frank Sizemore, Ray Layo, and I. Steve set a new PR (4:23), Ray broke his previous PR by 30 minutes (new PR 3:27), and I lowered mine by 7 minutes (new PR 3:40).

The weather was chilly-quite a change from what we've trained in over the summer. For me, it was a pleasant change. As for my run, the day was a GREAT day. Between miles 12 and 13, I came up on Dean Karnazes (50 marathons in 50 days in 50 states). He was doing a double marathon. I recognized him as I pulled up alongside of him (yes, I caught up to him), and asked him if he'd already done his "extra" 26.2, or if he was doing it afterwards. He was very nice, and said he was doing the 2nd marathon after he finished this one. Nonetheless, I can say I caught up and passed Dean Karnazes in a marathon (that's my story, and I'm sticking to it)!! It was my 25th marathon (Silver Anniversary Marathon), and it was a GREAT day for me. Hopefully, the other members enjoyed the day as well, and hopefully, we'll bring an even larger crowd of SA Fit / RGR Training Travel Team runners to this marathon next year!!

Happy Running!
Coach Rudy

--

Just a few more days for our bench mark... 21 miles! This is the time to do a test run of all the things you plan to do for race day. Things that you have been practicing all season! Make sure in addition to that you get plenty of sleep, eat a nutritional diet, and drink plenty of water! Have a checklist of all the things you you need and make sure you have them by saturday! On saturday night you can lay out the clothing you plan on running in, including socks, shoes, and your watch! Check your hydration and nutrition for during the race... like gels and shot blocks!

Give it your best and stay positive! You can do this!!! You will do this:-)

Coach Loretta

Yellow

Hi Yellow Runners-

Didn't that feel great on Saturday? Finally running in some colder weather...and good news, we are supposed to see another cold front late this week, meaning temperatures for Sunday are looking to be cooler again. This week is kind of your "dress rehearsal" for race week, so treat the run on Sunday as if it was the actual race. Last week we learned all about the nutrition guidelines for race week from Laurel...make sure you keep that in mind this week, because you are covering almost the same distance on Sunday.

In preparation for Sunday you should be able to follow a similar routine you normally do, however, race day is always going to be a little different. We are starting in a different location on Sunday. Much like on race day, where the start is downtown. You want to account for possible traffic and other things, so make sure you factor in that additional time. Get there early if you can. Take a small snack, since you may have eaten breakfast a long time prior and you want to make sure you have a good energy level before you start. I have noticed if I eat too early before a race, it throws my nutrition off and I tend to get stomach pains and feel weak during the race.

I also make sure that I lay out all my clothes the night before, so I don't have to scramble around in the morning trying to find things. Same goes for my change of clothes that I put into the bag they give you at the Expo, which I drop off at the start on race day and can then pick up as soon as the race is over. Again, I did not have any problems with timing in regards to this last year, but if this is what you are planning to do on race day, make sure you allot a little bit of extra time, because a lot of people may have the same plan as you. Back to the clothes that you will wear, I make sure I already have the number pinned on my shirt and that I am informed about the weather on race day. Last year at the San Antonio Marathon it was cold at the start (probably in the high 30's or low 40's) but the forecast had shown it was going to get warmer. Knowing that I had purchased some pants and a sweatshirt for like $5, which I was OK to drop during the race. If you have old clothes that you don't mind getting rid of, this is a good way to do it. All the dropped clothes go to shelters in the area.

Last thing to remember, don't let your nerves and adrenaline get the best of you on race day. Make a plan and stick to it. You have been training for 5 months and have enough experience to know what works and what doesn't. Trust in yourself.

  See you on Sunday @ 7 am at Eisenhower Park!

Your coaches- Ross, Svenja, Ron, and Kim

Red

It is all about the plan, your plan for race day.  What will get you through 26.2 miles.  You have all found the grit and determination to get this far in your training.  We have our longest benchmark yet this Sunday, 21 miles.  You need to prepare as you would for the marathon.  Make sure you are eating well and hydrating all week, especially the last few days before the run.  Make a food plan for those key days, paying attention to your carbohydrate intake.  Make a checklist of  what you will need for Sunday's run.  Look at the weather report and plan your clothing for race day.  Lay out your clothes,bodyglide, shoes, hat, sunglasses, watch, gps,gels, sunblock and whatever else is important, the night before. Take time to look at the course you are running.  Visualize yourself running the course, knowing the parts that may give you worry:  hills, an out and back, etc...You need to prepare mentally as well as physically.   Wake up early, take a warm shower and eat your normal pre long-run breakfast. The important thing is to not try anything new on race day.  Make sure to arrive early enough to Eisenhower Park to stretch and use the rest room and find your running buddies. Remember to start out slowly, slower than your goal pace. Drink regularly at the water stops, even if you are not thirsty. At some point, it will get tough, body parts may start to hurt, or you fear "hitting the wall". Putting out a good physical effort for a long time will do this to your body. Stay tough mentally, remind yourself you have prepared for this day. You have the ability and power to run the distance. Push away those negative thoughts and replace them with positive ones. Think of how much stronger and tougher you have become over the last few months. When you are out on that course remember you are a long-distance athlete! You can do it!

We may not have cheering crowds or medals at the finish line, but we will have some great food and fun sharing our 21 mile adventure with each other.  Please remember to thank all the nice volunteers who will be out to support us on Sunday morning.  We could not do it without them.  See you on Sunday, your Red Coaches!    

Orange

Hey, Orange Crush!  This is your last major test grade before the marathon, so you have been thinking about your study tactics and meeting with your study partners (for practice 1/2 marathons-good job!)  As you know, I will be in New Orleans, dodging the alligators on Lake Pontchartrain for a 10 K.  However, I wanted to give you some advice and words of wisdom so that you will hear my voice in your head for the entire 21 miles that you will run this weekend.  If that doesn't frighten you, it might just keep you going until the very end.  Once you are done, and you will finish, know that you can complete a full marathon.  By running 21, you have proven that you can run 26.2.

Good luck!  Facebook me and tell me how you did!

Coach Kathy S.  

YOUR BEST MARATHON EVER

You've run hundreds of miles in training, you've tapered well, and now it's race day. You're on the starting line and you're thinking...what have I gotten myself into? Not to fear. Here's the plan.
By Bob Cooper

PUBLISHED 12/30/2003

In a very real sense, running a marathon is like flying a plane. Both involve traveling through three stages: takeoff, cruising, and landing. And with both endeavors, crashes are to be avoided at all cost. 

Fortunately for marathoners, crashes are survivable and you can try the journey again a few months later. Unfortunately for marathoners, a single miscalculation can bring on a crash. Stand at the 24-mile mark of any marathon, and you'll see the proof. Yes, it can be ugly. 

But if you're smart, if you stay positive (very important in a marathon), and if you make the right food, fluid, and pacing adjustments along the way, you'll run the race of your life. With the following mile-by-mile guide, that's exactly what's going to happen.

First, of course, you must take the necessary steps to be flight-ready:

1. Do a training build-up of at least 10 weeks (preferably 15 or more), capped by a 20-miler 3 weeks before the race. 
   
2. Taper for 3 weeks, during which you gradually reduce mileage. 
   
3. Estimate your time goal. If you've run a half-marathon, add 20 to 40 seconds per mile to your half-marathon pace (20 seconds for 3-hour marathoners, 40 seconds for 6-hour marathoners). Then add time for hills, wind or heat, and set less-rigorous "B" and "C" goals as a safety net. 
   
4. Eat a morning-of-the-race breakfast of easily digestible carbohydrates about 2 hours before the start. Drink 16 ounces of water or sports drink an hour before the race to top off your tank, then take a 10-minute brisk walk, and do some light stretching.

Whether this is your first flight or your 30th, you're probably excited about the journey, yet wary of crashing. Here's how to fly high the whole 26.2, and land with a smile.

First 3 Miles

Pilots will tell you that takeoffs can be tricky, and this applies to the marathon as well. Dash down that runway at 10-K race pace for a few miles, and you'll set yourself up for a crash landing. Cruise along at just the right speed, however, and you'll set the tone for a smooth trip.

The right pace. Most races have start-area signs that refer to expected mile pace, such as "9-minute pace," so position yourself accordingly. Resist the temptation to move up. That may let you cross the start sooner, but you'll also get sucked into a hare's pace that will have you finishing like a tortoise. 

The right time. Start your watch when you cross the line. Each mile may be marked, but times may not be available at all of them. Also, wear a marathon pace band that shows the times you should be hitting at each mile mark. 

First mile. Aim for a first mile that's 10 to 15 seconds slower than your goal pace. This lets your body get warm and loose as your breathing and heart rate rev up. Besides, the crowds at most marathons are likely to dictate a slow pace anyway.

Be prudent. After a slow first mile, you will be eager to make up for lost time by zipping into another gear. Don't. Instead, gradually accelerate until you're running right at goal pace, even if this takes a few miles. "Stick to your pacing plan, rather than getting carried away by the emotions of the crowd and the runners around you," says Ed Acevedo, Ph.D., a University of Mississippi sports psychologist and 2:28 marathoner.

Drink and douse. Start taking in fluids at the first aid station, especially if the weather's hot. But there's no need to eat yet. "Throughout the race, try to drink about 6 ounces of a sports drink every 15 minutes--or 24 ounces an hour," says Bill Misner, Ph.D., author of Nutrition for Endurance, and a veteran of 60 marathons and ultramarathons. "Sports drinks deliver energy quickly and keep delivering it for about 45 minutes, so by drinking often you get a steady flow of energy." Practice this on your long runs first, especially if you're prone to gastric problems. And be sure to splash water over your head, trunk, and upper legs if it's warm.

Miles 3 to 13

Now's the time to fly on autopilot. Control, relaxation, and patience are essential during the first half of the marathon. These are the easy miles, so enjoy them and take in the scenery, as if you're doing a training run with, oh, a few thousand running buddies. 

Cruisin' time. "This is the time to settle into the pace you want to run," says Acevedo. "Get in the zone and hit the mile splits. It should feel easy." If it's a flat course, make a game of trying to run as close as possible to identical mile-split times. Most experts agree that maintaining an even pace from start to finish--within a span of 10 to 15 seconds per mile--is the best way to run a marathon. Make adjustments, of course, for uphills (a little slower), downhills (a little faster), headwinds (slower), and tailwinds (faster).

No banking. The idea of "banking" time--getting several minutes ahead of goal pace so you can draw on that time later if needed--is bankrupt. The opposite usually occurs. Every minute you get ahead of goal pace will probably cost you 2 minutes by the end, due to fatigue. Even pace is best, or slightly slower than race pace.

Pack tactics. Taking up with a runner or group may be tempting. But if they're not running your pace, ignore them. If they are at your pace, you can tuck in behind and "draft" against headwinds, like a bike racer. Pack running also offers psychological advantages because you can feed off the energy of the group and join in the banter. Just don't get so lost in conversation that you forget to monitor your pace--and the minute the rhythm bogs down or speeds up, say "adios."

Miles 13 to 20

At this point, you're still cruising, and your race should be comfortable if you've done everything right. But, don't be surprised to encounter some turbulence. Mentally, this can be the toughest part of the race because your body will complain, but you don't have the comfort of knowing you only have a few miles to go. As in life, the teens can be a difficult period.

Watch your stride. Even if you've run conservatively, your body will start to become stiff and more fatigued during this stretch. Aches and twinges may occur, and it will become increasingly difficult to stay on goal pace as you near the 20-mile mark. Don't panic; this is normal! "Try to maintain an efficient stride length and cadence, and keep your face and upper body relaxed," Acevedo advises. The only reason to drop out is if a sharp, specific pain forces you to alter your stride.

Walk on. A short walk can relieve and revive those sore and tired muscles, and can also eliminate a side stitch. In fact, walking breaks throughout the race are an effective part of many marathon programs because they give your body frequent recovery breaks and extend the distance you can go before fatiguing. Walk breaks can be limited to aid-station strolls for faster marathoners. Beginners might need as much as 1 minute of walking for every 3 minutes of running.

Stay focused. There's a tendency during these miles for the mind to drift, but fight it, or you'll slip off goal pace. It won't be easy to get the time back in the last 10-K. Maintain concentration by aiming to run each mile as fast as the last one, or by mentally "latching on" to runners around you. Whatever works for you, do it. 

Add solids. Energy gels and bars, raisins, and nonfat candy are good choices, but try them first on long runs. And always take them with water, not sports drink, as too much carbohydrate can hamper your ability to absorb water. Whatever your carbohydrate source, aim for around 50 calories every 15 minutes. Taking in carbs is so important because stored carbs are replaced by stored fat as the body's main energy source from about the 20-mile mark on in a marathon--and fat isn't nearly as efficient as carbs at delivering energy. 

Miles 20 to 26.2

It's time to scan the horizon for the runway. But unlike with flying, you want to maintain speed or even increase it slightly during landing. "The 20-mile point is where the race begins," says Lorraine Moller, marathon coach and 1992 Olympic Marathon bronze medalist. "The first 20 miles are to get yourself to the starting line of the 10-K that comes at the end." If you've trained adequately and haven't made on-course mistakes, you won't encounter the dreaded "wall." Rather, you'll be amazed how many runners you can pick off. "If you paced yourself correctly," says Moller, "the final miles can be exhilarating--the best feeling in all of running."

Purple

As we enter into our 22nd week of training, and near our second benchmark - it's safe to say that we're officially in the homestretch. Are you ready for Race Day? How prepared do you feel? If you've been feeling uncertain about how you'd do, then this Sunday will be a perfect opportunity to get out on the course and test your endurance - as well as get an idea of how well you'll fare in November.

Race Day is only four weeks away, if you can actually believe it. Preparation will be key. So, let's take this time to run through a few items that are vital when attempting a half or full marathon.

Preparation, preparation, did I mention preparation?

We really can't stress enough how important preparation is before a "race". It's like trying to go cross-country without gas or working brakes. It just can't be done. Sure, you might coast a short distance, but eventually you'll either tank out or hit a wall. Neither option is very appealing. Why do either?

A little effort can go a long way. How prepared are you? Run through the items below to find out... It's best to start packing/collecting everything you'll need for Race Day before the actual race. Start to get organized a few days in advance to avoid forgetting something vital.

• Clothing - If you've already picked out what to wear on Race Day, make sure it's fabric is breatheable, it dries well, and won't trap heat. Cotton is a no-no. A sweatband is always optional, as well as a visor or sunglasses to block out the sun. Toss in some sunblock and you can consider yourself prepared - clothingwise, at least.
• Footwear - how are your feet faring? Is it time for a new pair of shoes? If you've been experiencing injuries recently due to our increased mileage - you may want to consider getting a new pair even though we're relatively close to Race Day. If shoes aren't your issue, but occassional hot spots - then considering incorporating moleskin or protective padding (toe separaters) to lessen any injuries on your feet.
• Hydration (pack) - With "water" stops every two miles, you may not need to rely too heavily on your own hydration pack... but you still don't want to discard it completely. Prepare for our upcoming benchmark as you would any other Saturday morning training session. It's better to be over prepared. Make sure your hydration pack is clean and ready for use. Make sure you're also consuming plenty of fluids between now and Sunday. What is it that we say? By the time you begin to feel thirsty - you're already dehydrated!
• Nutrition - So, you're tackling 12/21 miles on Sunday... have you been focusing on nutrition? By now you should know what you can and can't eat to avoid any stomach upsets and boost your energy level. If you tend to run low on fuel part-way through your mileage, and you need to stock up on energy bars, bite-size fruit or sports beans/shot blocks, you still have time to visit your local sports store.
• Miscellaneous - It's all about motivation. What's in your iPod? Now that we've covered the basics, there are also other things you can prepare before any race day. If you like listening to music while you take on the miles, then updating your iPod or MP3 player with high tempo playlists will help get you motivated when you might need that extra push. Carrying a watch is also good if you're trying to stick to a set pace. Begin to think now what you might need and start collecting everything ahead of time. It's better than trying to remember on Sunday morning as you're rushing out the front door.
• Commute - Check out your route ahead of time. While we won't likely get any street closures this Sunday, the chances are very good that we won't be as lucky in November. Log onto Google, and plot your route so you know you won't lose valuable time getting to the race that you miss the race. Carpooling is also an option. Do you know where to go on Sunday and how long it will take you to get there?
• Injuries - I mentioned it briefly before, but how well you care for your feet will make a difference. If you're prone to injuries, make sure to stock up/have moleskin, bandaids, wrapping, body glide, insoles, protective padding, etc...anything you need for this Sunday. It's better to have it on hand, than suffer through the miles and hope you make it to the finish line.
• Volunteers - Water, cytomax, orange? While preparing for the high mileage is important, there are also preparations going on in the background. Do you know someone who'd like to show their support? We are still in need for additional volunteers. It's not too late. Just contact your nearest Coach, and let them know. Every bit of help is greatly appreciated.

"Marathons are 90% preparation... by the time you get to the start line, you've already done the hard part. All that's left to do is the actual race, and you already know how well you should do." - a friend told me that once. A dedicated marathoner who does 100-mile marathons, 24 hour marathons... Who's ready for Sunday?

--

Hi Guys,

Awesome job this past Saturday! It's great to see how well you managed the same hills you'd struggled with a few months ago. You are ready for the benchmark this Sunday! Don't forget to arrive by 6:00, so we can get a head start. Bring any headlights, taillights, glowsticks, etc... you have to illuminate yourself enroute, because it's really, really dark pre-dawn at Eisenhower Park. Bring a change of clothes & plan to stay for the picnic afterwards!

Prepping for the benchmark this week will be a dress rehearsal for the marathon. Take a little time to plan now, while you can think clearly about everything. Here are few reminders to help you with the process:

• Get a good night's sleep at least 2-3 nights before the race, in case you get too jittery the night before.
• Eat moderate-sized, low-fat meals, consisting of 60-70% carbs to build up your muscle glycogen supply.
• Take time to familiarize yourself with the race route & plan your race strategy.
• Check out the expo when you go to pick up your race packet.
• The night before the race, gather & lay out all your gear for raceday.
• Just in case...carry some cash & some kleenex with you.
• Secure your car key in your pocket, shoe pocket or pin it to your clothing.
• If it's cold, windy or rainy, plan to wear layers (from thrift stores) that you peel off & leave in the street as the temperature rises or the weather clears.
• If you prefer to wear & keep your clothing, ask friends or family to collect them from you along the route.
• Take preventative measures to eliminate sunburn, chafing, hot spots & blisters from your race experience.
• Create a checklist of what you need to take to the race & check it twice before you leave home.
• Eat a tried & true breakfast at least an hour before you plan to arrive at the starting line.
• Arrive EARLY, so you can start out relaxed and have some warm-up time before the race.
• Set your watch's interval timer to remind you to check your form, cadence or take in nutrition.
• If you're wearing an Ipod, use only one earbud (to maintain awareness of what's going on around you).
• Enjoy every moment & everyone along the route! You've done the training & you are ready to Rock'n'Roll!!!
• Be patient. Don't try to pass people at the start of the race. Conserve your energy for later on.
• Remember race strategy: Start off slowly, keep it steady, then crank it up a notch after mile 8 if you can.
• Listen to your body! Run your own race and don't compare your performance to anyone else's on the course.
• Remember race etiquette: give other racers lots of room & a friendly heads-up when passing on the left side.
• If you need to slow down (whether to stretch or adjust your gear), ease over to the right side of the course.
• Show your gratitude to the many volunteers who help make the race a more pleasant experience.
• Finish strong! Wear your medal proudly. Smile for the camera - your picture will be taken at the finish line.
• Wrap yourself in the mylar race blanket offered at the finish line (to prevent hypothermia).
• After the race, begin your recovery by re-hydrating & eating the food provided in the finisher's area.
• Keep moving to cool down. You can stretch out in the SAFit recovery area after the race.
• Once you get your bearings, find your friends and family at a pre-arranged spot in the designated A-Z space.
• After you get home, use the R.I.C.E. protocol. The emphasis is on Rest - pace yourself before you party on.
• To help you celebrate your awesome achievement, Los Lonely Boys will be performing that night! Your racebib is your ticket to the concert. Share your marathon stories & have an amazing time!

Move like you mean it,

Coach Nancy

Aqua

Our topic this week is benchmark preparation and tips. First of all, do not forget that we are not meeting on Saturday for our run. We are meeting on Sunday at Eisenhower Park. If you are not sure where that is, read the newsletter! By now, you should know what you need as far as clothing, hydration, electrolytes, shoes and recovery goes so we will keep this simple this week. If it ain't broken, don't fix it. Now is not the time to try something new. This Sunday, wear something you have worn before or plan to wear on race day. Remember to use glide or vasoline on areas that chafe and don't try to break in your new shoes on this one. Lay out your clothes and gear the night before so you won't forget anything or be stressed the morning of our long run. Carb up a little more on Saturday and hydrate well. Do not eat your last meal on Saturday night after 7:00 pm. Skip the wine or alcohol Saturday night. Get plenty of rest on Friday night, because Saturday night you might be a little restless and worried about the impending mileage, although you are all there and won't have any problem completing the course. Eat a light breakfast 3 hours before the run and bring along some water in the car for the drive down and back. Bring more than enough electrolytes with you just incase. Whether it is a drink, gels, beans, chews, or pills. It's better to have extra than to run out. There will be water stops along the route - about every two miles starting at mile 3. If you do not plan to carry or wear your water belt on race day, don't wear it this Sunday. There will be cups at each station. Treat this benchmark as you would the race. This will be a great indicator of your endurance level. Don't go all out though - this is still considered an easy, long run. Start off easy and gradually build up. Save yourself for race day! The good news? We will have food and fun afterwards to celebrate our benchmark run. The best news? Mileage drops down the week after as we begin our taper. See you Sunday at Eisenhower Park!

Coaches Laurie, Rose, & Andy