Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
There are a lot of Race Day Frequently Asked Questions and I have the answers.
Yes, you can finish.
26.2 (13.1 for folks running the half)
Never try anything new.
You probably won't die.
Have someone drop you off or if you are riding the shuttles from the AT&T then get there early.
SA Fit will probably have a group gathering place before we break up to go to your coral.
Dress in layers using stuff that you don't want and throw if off to the side. Clothing will be collect and given shelters.
Don't take candy from strangers
If your arm falls off just pick it up and carry to the end of the race. You might need it later.
No, that is not Elvis.
Have fun.
I saw this "tweet" the other day from a guy that was traveling and just had to give us an update.
"In Amsterdam. Up at 6 am cus the joggers outside woke me up. Bloody wooden running shoes!
Keep Smiling,
Larry Graf - ATP Coach
Blue / Green
Greetings Blue / Green Group:
Race Day FAQ's: Okay, we're down to one more group training run before the big day. As far as preparation, one key thing is to make a list of all the stuff you need BEFORE, DURING, and AFTER the run. You might want to use this last training run to refine that list. The list will be different for everyone.
The BEFORE list should contain any snacks, pre-race beverages, etc. Depending on the weather, you may want some disposable cloths to shed just before the race. Search thru your closets for old sweats, purchase inexpensive cotton gloves from the expo, etc.
The DURING list will consist of things you'll need with you during the run, such as: gels, electrolyte replacement tablets, band aids, etc. Will you be wearing your fuel belt, or not?
The AFTER list will contain things such as dry clothes, sandals, some cash, mobile phone, recovery drink, etc. You can have these in your drop bag, or have a family member / friend meet you at the end of the race with them.
Some other advice I'd like to share is as follows:
- Marathon Rule #1: Don't try anything new on race day. This includes the cool new outfit / pair of shoes you bought at the expo the day before the race.
- It's okay to be nervous. I'm lining up for marathon #27, and I still get nervous (particularly the day before).
- Take it easy the day before (don't spend too much time on your feet at the expo on Saturday).
- Go through your checklist.
- Enjoy the day.
The last one is the most important. You need to pat yourself on the back for completing the 6 month training course, training through the heat and humidity of South Central Texas. Who knows what the weather will be like on race day-maybe it's your idea of perfect weather, or not-guess what-we can't control it. Maybe you have the best race of your life, or maybe not. If you're like me, how you finish will not affect your ability to pay your mortgage, and put food on the table, and even if you have a bad day, the sun will still come up the next morning (that, and there's always another race somewhere down the line).
Have fun, good luck, and I look forward to seeing you at the finish line!
Happy Running!
Coach Rudy
Yellow
Race day is approaching very fast now. Can you believe that we all started training together almost 6 months ago. It has been amazing to see all of you develop into the strong runners that you are today. Congrats to Ross for finishing the New York marathon this past weekend. I have been so inspired that I am entering the lottery for next year's race. It was the race (NYC 2006) that motivated me to sign up for my first marathon.
With the race approaching quickly, I am sure that there are a lot of questions swarming around in your head. Especially for those of you, who have never run a marathon before, or have never run the San Antonio marathon before. Here a couple of tips, hopefully answering some of those questions. If you have any other questions, ask us coaches on Saturday.
- If you can, go to the EXPO on Friday. The crowd will be smaller and it will give you time to look around and truly get a good feel for what the course is going to look like, where you need to go on Sunday morning, where available parking is at, where the park and ride service goes, where the bag drop off is, etc. Plus, it gives you the opportunity to really rest your legs on Saturday.
- Know your start time. Remember the San Antonio Marathon has a wave start, which means the Elite runners start promptly at 7:30 am (or later like last year) and then each corral (starting with corral 2) will start in 60-90second increments. This does not mean you can get there late, but it may help you with figuring out how long you may be standing in the cold.
- Have a parking plan the day before. Make sure you get to your parking with plenty of time so that you can get to the starting line and have time to drop off your bag (with dry clothes for after the race), use the porter potty, and look for the USA Fit flag to meet up with your fellow runners.
- Have fun! Enjoy the race and all it has to offer. You have trained long and hard and now you are reaping the benefits of the race. When it gets tough (around mile 18 or 19) start thinking about all the friends and family members that have gotten you to this race, think about all the folks that can't even make it to mile 18; think about all the new friendships you have made through running; and for the last .2 of a mile - think about the beer that you can drink at the Finish Line.
As Ross said last week, remember to smile for the picture as you run across that finish line.
Best of luck to all of you. It has been a pleasure coaching and running with you.
Svenja, Ross, Ron, and Kim
Red
Making a list and checking it twice, is what we all need to be doing in preparation for the marathon. You do not want to forget anything on race day. This is the last week we will be meeting at our training spots so exchange phone numbers or email with running buddies this Saturday that you want to run with at the marathon. Make sure you have the logistics of race day well thought out. Have a positive attitude! Do not put any pressure on yourself to finish in a certain time if this is your first marathon. Relax and take in the energy and excitement of the crowd and other runners. Tell yourself to start slowly and finish strong. Take walk breaks and make sure you take in adequate liquids and food during the race. Believe in yourself and know that you can do it. Push through the tough times by remembering how you got through them before. Think of how lucky you are to have the health to run this marathon. Think of someone who is sick or unable to run and run a mile in their honor. Draw strength from your running buddies as you have all season. Praise other runners and put a smile on your face. It will make you feel better! Enjoy your moment of feeling like a rock star, having people scream your name as you run by, shouting "looking good", or high fiving your progress. We get so few moments in life as grown ups to show off our accomplishments and wear shiny medals around our necks. It is a great accomplishment of body, mind and spirit to finish the marathon. Good luck everyone! It has been an honor and a privilege to share this season with all of you. Go Rock and Roll!!! Kathy, Linda, Renee, Lyz, Rick, Mary and Gretchen
Orange
Give it a rest!
This is our last week, Orange TEAM, before the big day. Keep in mind that although this is the day that you have been working towards for the last six months, it is still just one day in your life. By lunchtime, ok a late lunch, the marathon will be over and you will have a medal in your hands. I hope you are thinking about what you are going to do next. "Orange Team, you just ran a marathon, what are you going to do next?"
"I'm going to Disneyland!"
Would you like to go to Hawaii, instead? Run Gear Run has several training programs that follow our San Antonio Fit training. We will be training for the Austin Marathon in February. There is also Dallas White Rock, the Houston Marathon if you got in, or the USA Fit Marathon in Katy. These are just a few of the winter marathons that you can train for with the Winter Marathon Training program put on by Run Gear Run. It is a great way to keep up the momentum that you have started.
You also might be planning to take a break from running and focus on another sport, like cycling or swimming. If a triathlon is in your future, now is a good time to hone your skills or begin workouts in those sports.
Experience Life magazine has an article on how to tell if your body is asking for a break. Some symptoms include feeling tired, strung out and crabby, being sick -again(!), hitting a stubborn plateau, or workouts no longer making you happy. These are all ways that your body may be telling you to shake things up, try a different strategy, or ease up on what you are doing.
What about that trip to Hawaii? Run Gear Run hosts a Spring/Summer Marathon Training program. It will start in late February (after the Austin Marathon and after the holidays.) Our goal marathon will be the Kona, Hawaii marathon on June 27, 2010. It is a flat, paved, along the water route that mirrors the route of the Kona Ironman Triathlon. How cool is that to run in the footsteps of the most trained athletes in the world? If another marathon in the spring or summer is your heart's desire, we will accommodate for your training needs. We will also have a half marathon training program built in. All pace groups are welcome. Ask or email if you have any questions: seastrunk_five@sbcglobal.net.
Crush it!
Kathy Seastrunk
Purple
Hey Tri Point Purple People,
Can you believe this is our last Saturday to train together before the Marathon? Wow! We've traveled a long way together this season. Now it's time to focus on race-day logistics and create your racing plan.
Be sure to read through the RNRSA Marathon FAQs online so that we can discuss any concerns you may have. Download your registration confirmation for the Expo and review the marathon map. The half marathon course will look very familiar, as we've been down most of the roads together during training. Now it's time to trust your training and try to envision your race.
Creating a marathon race plan is about managing your energy and your time. Seasoned marathoners try to improve their time, by breaking the route down into smaller, more manageable sections. Some people micro-manage each mile, while others prefer 5K increments. Here's a negative split scenario in 3 parts to help you start thinking about developing your own strategy:
- The Start - This is the social section. It takes self discipline to hold back and begin slowly. Ease down the road keeping a slower, steady pace with your training buddies. Enjoy the music & people en route.
Starting out too fast may cause you to hit the dreaded wall later in the race.
- The Middle Miles - This segment is about maintaining your focus. Remember to hydrate and take nutrition in after 90 minutes. Check your form, concentrate on your breathing and cadence. Relax and get into a flow. This is where your mental fitness workout begins.
- The Finish - This final leg will require your full focused attention. Stay relaxed, keep your form and start a gradual acceleration toward the finish line. Maintain your mental intensity (using whatever works to help pull you along - conversation, visualization, imagery, mantras, talismans, power songs, prayers, or poems). Exercise your imagination!
Words matter. One meaningful word can change your whole attitude and outlook. Music is powerful. A song can sync your cadence, heart rate, breathing, and reduce perceived exertion. Visual images transform us. Repeated visualization can profoundly alter perception, create new muscle memory, and improve performance.
Barbara Walker, sports psychologist, advises keeping mantras as simple as possible. "Repeating two words can become part of the rhythm of the run. Treat a mantra like a pair of running shoes. You wouldn't wear them in a race without breaking them in. In the same way, it's important to take a potential mantra on a test run." If you feel silly saying it or if it doesn't inspire you, then it probably won't work.
Shalane Flanagan's sports psychologist tells runners to smile at the starting line, and say: "There's no place I'd rather be right now."
Haruki Murakami, author of "What I Talk About when I Talk About Running", uses the mantra "Pain is inevitable, suffering is optional".
Olympic Marathoner, Kara Goucher, uses "power" words. At the Boston Marathon, she used "Courage" - "Have the courage to run your own race."
Ethiopian Olympic gold medalist, Haile Gebrselassie uses visualization. He said, " Ï think about my family, and go over each one of their faces in my mind when I run."
Japanese coaches of top-level marathon teams conduct meditation sessions with their athletes, who develop the ability to relax completely while concentrating intensely. The athletes then apply these skills during their races.
Sports psychologist Kay Porter suggests thanking your body as if it's a separate person. She says "I will give my body constant shout-outs during the race, and will promise it an ice bath, a protein shake, a good dinner out, and a post-race massage."
Free your mind & the rest will follow,
Coach Nancy
"Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world."
- Albert Einstein
--
TuTu Alert!
Janel has asked me to pass along the word that tomorrow, Saturday,
November 7th is the deadline for ordering Marathon TuTus. Anyone
interested in placing an order, please contact Janel at
raove2@yahoo.com and give her your waist & hip measurements right
away.
Aqua
It is less than 2 weeks away...Race Day! What you all have been working toward. Have the jitters set in yet? Thinking ahead of what you need to do to prepare? Not to worry. You know what to do because you prepared for the benchmark. The race is just 1 more mile. You have assessed what went wrong and what went right, so now you should have your week and race day planned. Here's a recap with a few reminders that you might find helpful.
- Pick up your race packet at the expo either Friday or Saturday before the race. You will need to take your confirmation sheet with you (more on this next week).
- Wear something you have worn before that is comfortable and doesn't chafe. Remember to use glide or Vaseline on areas that do chafe and don't try to break in new shoes or clothes. Lay out your clothes and gear the night before so you won't forget anything or be stressed in the morning. Don't forget safety pins and your race number, as well as band-aids. It may be chilly in the morning, so plan to bring or wear something to layer for warmth that you can either tie around your waist or discard along the roadway (it will be donated). Have something to change into for the ride home and comfortable shoes. I can't wait to take off my running shoes after the race!
- Skip the wine or alcohol Saturday night. Get plenty of rest on Friday night, because Saturday night you might be a little restless and anxious, which is normal. Keep hydrated on Saturday and take it easy during the day with not a lot of walking or activities so you are well rested.
- On race day, eat breakfast 2-3 hours before the race and bring along some water in the car for the drive down and back. Bring 2 or 3 gels with you. You know about when to take the first gel and second, but you may need a third to bring you in strong. There will be plenty of water stops along the route if you decide not to carry a water belt. Bring your recovery drink with you and either put it in your bag if you plan to check one, or leave it in your car for the ride home.
- Have a plan for parking. There is no parking at the start or finish line unless you have a premium pass (which are very limited at this time). There are free shuttles from AT&T (running from 4:00 am - 6:00 am) and other shuttles available for a minimal charge from other locations downtown. Plan to arrive early enough to park and have time to grab a shuttle, stand in the long portopotty line, and be ready at the start line with time to spare. What is early enough? Traffic will be congested and the lines to get on the buses will be long...plan on it taking at least an hour to get to the parking lot (not including drive time to get near the AT&T Center) and through the line onto the shuttle.
- Set your goals. We say goals (plural) because sometimes things don't work out the way you want them to. Set a finish time. Absent any physical setbacks or temperature variations, you should have a great indicator from our benchmark what your time should be. Set a second finish time - one that you would be happy with if you encounter any problems on race day and don't meet your own high expectations. And finally, but most important, your final goal should be to cross the finish line!
- Most of all have fun! This race will be so exciting with the bands at every mile and huge crowd support. Have a great time and enjoy a great concert afterwards!
See you this Saturday for a nice and easy 6 miles. Your coaches...Laurie, Rose & Andy
Things to remember...
Race FAQ
Sat Nov 7
Here's what's coming up