Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
Run Alone - Run Together
When we run, we are already so exposed, often nearly naked in our shorts and T-shirts, huffing and puffing, purified by the effort. Briefly removed from the defenses and secrets we maintain in so much of our lives, we feel less need to hide our private thoughts, loves, fears, and stresses. We share. - Amby Burfoot, The Runner's Guide to the Meaning of Life
We all run alone. I can not run for you. The New York Marathon is this weekend and there are a lot of celebrities running in it, but I've heard that Tom Cruise is hiring someone to run for him with his wife Katie Holmes. I think you can see that that does not count. You can't buy it. You have to do it yourself.
But... you will be running the San Antonio Rock 'n' Roll Marathon with 30,000 other runners. When you are standing in line for the port-a-pot you will know you are not alone. You are getting ready to experience something unique. Something you will be able to share with millions of other runners. As Amby says above "We share" our experience. We share our high and lows, pains and frustrations, doubts, fears and our victories. I hope that you have enjoyed your experience training with USA Fit / San Antonio and I hope you have made friendships that you will have for the rest of your life.
I know the folks in ATP have trained hard together. They have all shared the Agony Torture and Pain that I have put them through. Some have had more pains than others and are recovering from injuries that will keep them from running in this years marathon. But I know they will be back. ATP is a tough group of runners. I see the emails going back and forth between them. I hear about the phone calls checking up on each other. Discussions of swim workouts or rhinestone casts. I hear the encouragements and I notice the smiles on their faces when they see each other at the workouts or water stops. They have the "shared" experience.
At the end of the season before the race, SA Fit always has a Pasta Dinner. It is really a lot of fun because everyone comes dressed pretty nice. Something more than shorts and a T-shirt. It is one more of those shared experience and I hope everyone can make it this year.
Keep Smiling,
Larry Graf - ATP Coach
Blue / Green
Okay, I'm sure I didn't invent this, but I'd never heard of it from anyone else, but have you ever heard of a "recovery marathon"? I know this may sound like an oxymoron, but it isn't (necessarily). Of course, this is not for everyone, and I certainly don't mean to sound like I'm someone special because I've done this a couple of times.
Once you've gotten your body used to running 26.2 miles (and what constitutes this is different for everyone), you will want to challenge yourself to see when you can run your next marathon. This time spacing will be different for everyone, and if you look at elite athletes, they MIGHT race 2-3 times per year, TOPS!! More recreational athletes may run marathons more frequently; however, they aren't necessarily looking to improve on their times on each successive event. To me, this is the difference between "racing" a marathon, and "completing" a marathon, and depending on what your goals are, either of these are fine. For me, I've found out that I can "race" a marathon, and then around two weeks later, I can "complete" another marathon. Once, I helped pace someone to their PR, which was 30-45 minutes slower than my PR. More recently, I completed my 1st international marathon (Venice, Italy), where I stopped to take photos along the course, and whatever my finish time was, I wasn't worried about it.
I know of several folks in SA Fit who have achieved the status, or have the goal of becoming a "Marathon Maniac". One of the requirements is to run 3 marathons within 3 months. To some folks, this sounds impossible, but to others, it sounds feasible. I'm not saying this is for everyone, because there are some challenges along the way (physical, fiscal, and psychological). Whatever your goals are, please try and keep something in mind-it would be ideal if you looked at your fitness plan as a life-long strategy, and not just a short-term strategy. If your body is telling you to ease up due to nagging injuries, you could ignore these signals to complete the short term goal, but then wind up giving up on running because of major injury, burnout, etc. Be sure to listen to your body (okay, not the part that tells you to stay out too late on Friday nights, or spend all day Sunday in front of the TV w/ a bag of chips and a 12-pack), and remember that fitness is a long term journey, and not just a destination.
Happy Running!
Coach Rudy
Yellow
Hi Yellow Runners-
Well guys - we are heading into November and we have less than 3 weeks until race day. Are you excited or what? I know that our fearless leader Ross and fellow coach Christie are excited that their race is this weekend. We wish them best of luck in New York, which is truly one of the most amazing Marathons. Hopefully it won't be too cold. Speaking of the weather, I am glad that all of you all are getting to experience some of the colder weather that Texas has to offer. Last year on race day it was really cold before the start and then warmed up quickly - kind of how the weather was on our 22 miler, and how it has been over the last couple of weeks. If you haven't already done so, experiment with your clothing for the race. I got fabulous arm warmers (thanks Jessica) that I tried out last week. Having never run with them before, I didn't know what to expect. It went well and now I know I have another option for race day. Hopefully all of you have figured out what you will be wearing come race day.
Another thing that you should be ready for is your nutrition for race week and race day. I know that some of you realized that what you had been doing wasn't working on the 22 miler and have adjusted your plan accordingly. My best recommendation is that on race day, if you think you may need something, pack it. As most of you know, I don't take any Gu's or any other nutrition during my runs, however, I always have a pack of Jelly Beans in my fuel belt. It is an added safety net for me, just in case I need it. Make sure to rather pack one or two Gu's too many than not enough. You don't want to rely on the race course to have exactly the brand and flavor of gel that you are accustomed to - because chances of that happening are pretty slim.
Last thing I want to remind everyone of is to sign up for the Pasta Dinner. It is the Friday night before the race and as I mentioned on Saturday it is fun to see everyone in "street clothes" as opposed to running gear. It will be $15/person and I promise you will have a good time. If you have questions, let one of us coaches know.
See you on Saturday.
Coaches Ross, Ron, Kim, and Svenja
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You've had a lot of information about nutrition, so I'm going to mix it up this week. We'll probably talk about race preparation next week, so I'm going to some general race tips at you that I've learned over the last 10+ years.
10 things people do wrong during a marathon
1. Buy new clothes and use them on race day (this includes shirts, shorts, socks, and shoes). Run in clothes that you've trained in.
2. Wear clothes that are too warm. Look at the forecast for the entire race. Last year it started cold and finished warm. Wear layers so that you can adjust as needed.
3. Pass by water stops because you are not thirsty at the start of the race. This happens a lot to people when it's cooler at the start of the race. Have a hydration plan and stick to it.
4. Take off too fast at the start of the race. Let all those rabbits pass you by. You'll see them later in the race...walking.
5. Eat something you that you didn't train with. Now is not the time to be adventurous.
6. Cramps - If you can, walk them out without stopping. If you have to stop, be careful starting back up. Your heart will still be pumping blood at "race pace" and it will pool in your legs. Since your muscles power the gates in your veins that push the blood back to heart, start back slowly. Passing out will hurt your time.
7. GPS watches are not 100% accurate. There is a coefficient of error with these devices. Mine was ahead by about a 1/2 mile last year. If you are running for time, trust the marked mileage on the course. You can turn off the auto-lap feature and mark the miles manually.
8. If you stop for a restroom break and your running partner/s continue running, do not try to catch them right away. Plan on taking at least 4-miles to catch up. You don't want to go anaerobic early and ruin your race. You'll catch them, but you probably will not be able to stay with them for the entire race.
9. Forget to thank the many volunteers that make the race possible. Please smile and thank them.
10. Look at your watch as you cross the finishing line. It totally ruins your finisher photo (unless you a really ugly and then it is OK).
Coach Ross
Red
Red Runners, just two more taper runs until the marathon! We hope you are all feeling good, following the schedule, and taking care of yourself the next few weeks. Now is not the time to ramp up your weight training or take on something stressful. This can be a difficult time in the training program because you start to feel a bit restless. You question yourself "Am I running enough?", "Will I be ready?", "Can I do it?". Your body needs the rest, the reduced mileage, and less stress to rebuild and repair for the demands of the 26.2 miles. The next couple of weeks the runs may be shorter, but your intensity should still be hard on the speed work. Enjoy the shorter Saturday morning runs; treat yourself to breakfast out, spend more time with family or friends, go for a drive. Speaking of which, some of you may want to drive the course to familiarize yourself with it before race day. Some of you may be nursing some aches and pains. If you have not received medical attention yet, please do so before race day. Take the time now to do as much preparation as you can for race day. There are logistics to plan for race day; getting to the start, meeting up with running buddies, finding family and friends at the finish line and a ride home. What shape are your running shoes in? What is your race day strategy? We have talked a lot about nutrition and hydration, you all know how important that is over the next couple of weeks and especially a few days out from the marathon. Stick with what you know works.
We want to remind all of you to sign up for the Pasta Dinner on Friday, November 13th, if you can. We have a team of coaches working hard on making it a special evening for all! You need the carbs, you don't have to do the cooking, or the clean-up, and you do some good by donating to the food bank! We also have one more turn at working the water stops on November 7th. Let one of the coaches know if you have someone who would like to volunteer for us. We have really appreciated all the support that you and your families have all shown us this year.
Congratulations to all the Red Travel Team runners on their successful marathons; Chicago, Marine Corps and New York! Congratulations to those of you that participated in the Alamo Series and the RGR Fall Fest last Saturday too! Let us know if you have any questions or concerns we can help you with. See you Saturday! Your Red Coaches
Orange
"He who has health has hope, and he who has hope has everything."
~ Arabian Proverb
Purple
Just quick reminders this week... with Race Day just over two weeks away, there's a few things we have yet to cover. Nothing so serious, just a few fun items:
- Training on Halloween Day
Before you get too excited, yes - we will be having training this Saturday (aka Halloween). But, why not have a little fun? If you're feeling a little devilish, show your holiday spirit. Just keep in mind that you will still have to do all your mileage - before you decide to show up in a deviled egg costume.
- Tutu's on Race Day
If you haven't heard the news, a wave of tutu-toting purple runners/walkers will be representing on Race Day. There's still time to request yours if you'd like to participate. Coaches at both Run Gear Run and Tri-Point will be taking measurements on Saturday. We're also looking into getting purple hankerchiefs for our male runners/walkers who may not want to wear a tutu, but still want to show their support for the purple group.
- Pasta Dinner
Let's get together and remember! Oh, and eat, too! Join us for some good food, fun and laughs - the season end's pasta dinner is almost upon us. Prices are down to only $15. More information will be announced soon.
One final reminder since Race Day is two weeks away - if you haven't had an opportunity to get new shoes, new gear or a new outfit... time is running out. Visit your local sports store for your "last minute" items. You want to make sure you test out anything new before the actual day.
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Hello Tri Pointers,
How's it going with the taper?
It's a balancing act, isn't it? If you can stick with the SAFit training schedule during the week, you will reap the benefits during your race. Staying within the rhythm of training during the taper will help you maintain your fitness and your psychological edge. Rest days hold equal importance during the taper. They provide the time necessary for your muscles to recover and refuel (by storing carbohydrates as glycogen).
Carbohydrates are the primary fuel for physical activity and are stored in the form of glycogen in muscles and in the liver. Carbohydates are used pre, during, and post workout in different forms, for different functions. Consuming carbs before a workout can top off energy stores and delay fatigue. Consuming carbs while training helps to maintain blood sugar required to fuel working muscles. Consuming carbs after a workout aids in recovery and glycogen replenishment.
Complex carbs are an essential fuel for endurance, since they digest slowly and provide a controlled, steady, even release of energy. When an athlete's carbohydrate stores become depleted during a marathon event, fatigue sets in and performance suffers. When both glycogen and blood glucose run out, it is referred to as hitting the wall.
Even if you've loaded up on carbohydrates ahead of time, you'll still need to replenish them during the marathon to maintain your blood sugar levels - especially if you'll be on the course for more than 90 minutes. Sports nutrition products are specifically designed to provide simple, slow-releasing carbs in optimal concentrations to prevent loss of energy and gastrointestinal distress (cramping) during endurance events. These easily digestible, simple carbs take the form of jelly beans, shot bloks & GU. Sports nutrition provides a quick boost of glucose into the bloodstream to give you energy, after your glycogen stores have been depleted. Be sure to time your nutrition in order to keep a steady supply of glucose in your bloodstream.
Most nutritionists don't advise making any radical changes to your diet during taper. They recommend staying with familiar foods that worked well for you during training. The current carb loading recommendation is to eat a balanced diet comprised of 60-70% complex carbohydrates, 20-30% protein & 10% fat. This amounts to approximately 3-5 grams of carbohydrate per pound of body weight for each athlete. If you are vegan or vegetarian, you probably already eat close to the suggested proportions for carb loading. For meat eaters, it may require a simple shift in percentage without any increase in food volume. Substitute complex carbohydrates for any processed and fatty foods to better fuel your muscles. Don't overeat, just shift the emphasis of your meal to include more fruits, vegetables, grains, beans and legumes. This will help satisfy the 60% carb intake (even if you're eating lean meat as your main course). Complex carbs that are low on the gycemic index are suggested for sustained energy levels (slower absorption and stable blood sugar).
It's not uncommon for walkers & runners who have properly carbo-loaded to gain from one to three pounds. Don't be distressed by this, the temporary weight gain is okay; it reflects water weight and indicates you've done a good job of fueling your muscles. For every ounce of carbs stored in your body, you store almost three ounces water.
So, if you go out trick-or-treating this weekend, remember that Halloween candy does not fall within the carb loading guidelines. The trick is to replace simple sugars with complex carbs. The treat is a better marathon experience. Hoping to see you in your Halloween costume this Saturday!
Be sure to sign up for our Pasta Party on November 13th ! Chef Mario has a fantastic meal planned for us. Don't miss out on the fun!
Happy Halloween,
Coach Nancy
Aqua
Wasn't it nice to run fewer miles last Saturday? 7/8 felt better than 12.5 from the weekend before, for most anyway. Some may have found it difficult, and that is O.K. It was a recovery run. We are officially in taper mode. We will increase slightly this Saturday, but then decrease again the week before the race. The idea of tapering is to rest, get strong, and get psyched for the upcoming race. Training wears you down some, tapering allows you to recover and be ready for peak performance on race day.
During tapering, we adjust our mileage. But what about nutrition? Do we keep carb loading the same as we did when we were building up mileage? No...you taper your diet as well. Rule of thumb is to bring your calorie intake down about 100 calories for every mile you deduct from your training during the taper. At the same time, you want carbohydrate intake to be sufficient to keep your sources of glycogen full for race day.
As always, but especially now, go for low-fat, high carbohydrate foods such as whole grain cereals, bread and pasta, along with vegetables and plenty of fruit. Up until race day, continue monitoring and adjusting calorie and carbohydrate intake, making sure not to stuff yourself but still eating enough so that you don't feel hungry. It's especially important now to keep your meal times regular and not to miss meals.
The last few days before the race, you will want to keep away from certain items. Avoid alcohol as it dehydrates you and interferes with your carb loading. Limit, or avoid, high-fiber foods like beans, broccoli and lettuce to avoid an upset stomach and other GI problems during your run. Stick with foods that agree with you. And, don't try anything new before the race. Also, start loading up on fluids. Sports drinks can not only keep you hydrated, but take care of the carbs as well. Do not eat your last meal any time less than 12 hours before your race.
On race day, have your usual pre-run breakfast; like a bagel with peanut butter or banana and cereal. Try to eat at least 2-3 hours before the race. During the race, keep hydrating. Drink some fluids every 20 minutes and add some gels or electrolytes once you hit about an hour. You will want to re-fuel approximately every 20 minutes.
After the race, drink plenty of water and eat as soon as you can. Carb-reloading is just as important after a race as carb-loading is before. Nutrition and hydration is key to muscle recovery.
The finish line is near!! See you Saturday morning for 9 or 10.
Your Coaches...Laurie, Rose and Andy!
Things to remember...
Race Stories
Sat Oct 31
