ATP

  Breathe in. Breathe out. Repeat.

The Season has just started and it is already hot. Not only hot, but humid. This past Saturday was like running in a cloud. It wasn't raining, but I needed wipers for my glasses.

I've also been having trouble breathing so far this season. I've always have had bad asthma, and growing up running was very hard for me. But I did not let it stop me. I found sports that allowed me to run in burst then rest like baseball and tennis. But running for me was punishment. I could not run very far before I was out of breath. There were many times that I ended up in the hospital.

But today my medicine is a lot better and I'm better educated to know my body. But my Allergist who helped me the last 14 years has told me not to run when the temperature drops below 60 degrees. So this winter I did not run at all for 5 months.

Having bulked up with weight lifting in the past, I knew the saying "Use it or lose it." Basically if you stop working out you will lose the muscles that you have worked hard to get.

While running recently my legs feel strong. So why am I having trouble breathing? Well, it is the forgotten muscle of running. The Diaphragm. Other than normal breathing, I had not used my diaphragm for running during those 5 months and I had lost it.

The diaphragm is a large dome-shaped muscle under the lungs that aides in the breathing process. When you breathe in, the diaphragm contracts, creating a vacuum that causes a rush of fresh air into the lungs. The opposite occurs with exhalation, where the diaphragm relaxes and the lungs deflate.

When you run your diaphragm has to work really hard. Like your legs, if you are not use to running, it can be difficult to breathe when you run. It can be difficult to get the air in and out fast enough. Your chest gets sore right at the bottom of the rib cage. Typically it is on both sides, but it can be on one side or the other. When you start having the pain it usually goes away when you slow your pace or walk. The good news is that the more you run, the more you exercise your diaphragm-it will get stronger. So don't get discouraged, it will get better.

If you have any questions, ask me or your color group coach. The important thing is to keep running.

Like Dory says in Finding Nemo, "just keep running, just keep running." (Or something like that.)

Blue / Green

Hey Blue/Green runners,

Heart rate training and pacing:

I'm obsessed with my Garmin 405 why you ask? It helps me with my training, it tells me my heart rate and my pace and it allows me to identify when I'm working too hard or easy. It's the perfect tool for marathon training. Each week I normally set goals for my training runs based on my previous workouts, I run easy on days I'm doing strength work and run hard on days I need to focus on speed and strength. Understanding your heart rate and pace will help you with knowing how much energy you should be expending on your workouts. It also helps you to be aware of overtraining.

But wait Jessica, what if I don't have a Garmin or a heart rate monitor? That's easy you can use RPE (Rate of Perceived Exertion) to help you identify how hard or easy you're working. You can use this by doing the "talk test" or using a scale or 1-10 on how hard do you feel you're running. 1 would be very easy and 10 would be all out or I feel like I'm going to die. The "talk test" is being able to carry on a conversation while you're running.

For easy runs your focus should be working at a heart rate that is 65%-70% of your max heart rate. Pace wise that is one to two minutes slower than your marathon pace. RPE or talk test: about a 3 or 4, you should be able to carry on a complete conversation.

For training runs (long runs) your heart rate should be 75%-85% of your max heart rate, pace you should be a couple seconds slower than your marathon pace, perceived exertion at a 6 or 7 and you should be able to talk in full sentences

For tempo runs your heart rate at 85%-90% of your max heart rate, pace should be 30 seconds slower than your 5k pace, perceived exertion of 7-8, talk test: a few words at a time.

For intervals/speed work your heart rate is 95%-100% of you max heart rate, pace 5k pace or faster, perceived exertion 9 (very hard), talk test: you can't talk!!!!!

Keep in mind that there are variables that will affect your heart rate and pace when you're running. Things like heat and humidity, not getting enough sleep, being dehydrated; taking certain medications, drinking caffeinated beverages and the monitor not fitting properly can all affect your heart rate and pace.

Understanding your heart rate and pace helps with training but remember that there are things that can alter your heart rate and pace. Always remember that if you're feeling sick or not feeling the run it's okay to back off.

See you Saturday,

Coach Jessica

Blue/green Tri Point:

Awesome team work this past weekend! Remember that the heat and humidity can play a toll on your performance and hydration during the run. Stay hydrated, and wear clothing that helps wick sweat from your body. Make sure to try to stay with the pace that works for you! You do not want to go out too fast causing exhaustion and your heart rate to race where you cannot find the same amount of energy to complete the entire run. We complete 7 miles this Saturday! I look forward to seeing you all at Tri Point and invite all Run Gear Run runners to come "TRI" us out!!!

Yellow

Fellow Yellow Runners-

It was good seeing so many new and returning members this past week. I am looking forward to meeting all of you in the coming weeks and running with you. The humidity was quite challenging for me on Saturday, and I hope that all of you struggled a little less than I did. For those of you who also struggled (like me) all I can say - let's start getting used to it. The Texas summer is brutal and from recent forecasts I have heard that June will be the toughest month heat wise. That means the next couple of weeks will continue to be tough. Make sure you stay plenty hydrated before and during your runs.

As the mileage starts increasing, one of the things that is very important during your run is pacing yourself and monitoring your heart rate. Keep in mind that the Saturday runs are supposed to help you build endurance. If you want to work on increasing your speed, focus on that during the week. The long runs are there to get you to start running a more steady pace, which will help you with achieving your overall goal of finishing a marathon. From my perspective, I am a negative split runner. What this means is that I typically will start out at a slower pace for the first half of my run, and run a faster pace for the second half of my run. Even with the lower mileage right now, this is a good time to start experimenting with what works best for you. Some folks like to run one steady pace the whole marathon, and are very successful at that. Others run negative splits like I do. Then again others employ a strategy where they walk every mile for 1 minute and are still able to maintain a good pace overall.

Experiment with the different forms of pacing. Talk to us coaches and let us know what pace you feel comfortable at. Between the five of us we run at different paces between 9-10 min/mile and would love to help you in figuring out which pace works for you.

Looking forward to seeing all of you all out there this weekend. The 5 mile route is nice - and I can show you some of my local hangouts...

Your yellow coaches - Svenja, Amber, Michelle, Sarah, and Vidal.

Red

"Follow your heart rate, and your pace."

Welcome new runners and seasoned veterans! The Red Coaches are ready to help you run your best and have fun while doing it! So what is Running? Webster defines Running as "going faster than a walk with steadily springing steps so that both feet leave the ground". And we would ideally want to "steadily" run the most efficient way possible, right? The trick to efficiency in running is knowing your pace and how to keep it in check, as well as paying attention to heart rate. A common mistake is starting out too fast or trying to keep up with a faster runner. Now that we have been through the time trials and running with our color groups, if you feel that the group's pace is too fast or too slow, it is most acceptable to switch to the right group for you. Running with the correct pace group will help to keep you on track during the Saturday long runs which are designed to build your base, not to race. An easy way to tell if you are running the right pace for you on Saturday is...talk to the person next to you! If you can hold a conversation, then you are probably running the right pace for your long run. Later in our training we will talk about speed work-outs but for now the bulk of your training should be at this comfortable pace. In addition to knowing and controlling your pace, another way to run efficiently is by watching your heart rate. "Following your heart" helps you to train at the most optimal pace for you. You can invest in a high-tech GPS watch that will also track your heart rate, but the inexpensive versions work just as well for monitoring your pulse. In hot humid San Antonio, running by your heart rate will keep you from running too fast especially as we get into longer runs or during recovery days. Consider attending the heart rate class this Saturday afternoon at RGR, and feel free to ask questions to your friendly coaches, that's what we are here for! "At first an ordeal and then an accomplishment, the daily run becomes a staple, like bread, or wine, a fine marriage, or air. It is also a free pass to friendship." Quote by Benjamin Cheever, Strides ~ Signed, Your Red Coaches

Orange

KEEP MOVING Watch Your Form

Running is a natural movement, so good running form should feel natural, says Bakoulis. "Some of the best runners in the world have terrible form!" she says. "But that's not to say that you shouldn't strive to start out with good posture habits."

Here's what to aim for:

Head Keep it up-your eyes should be looking ahead. Keep your chin up and back, not dropped toward your chest or jutting out in front of you.

Shoulders One word: relaxed. Many runners tense their shoulders so they creep toward their ears. This causes fatigue and slows you down. Shake out your arms and keep your shoulders low and loose.

Arms "Your legs do what your arms tell them to do, so you want your arm swing to drive your legs forward in a nice straight line," says Kastor. That means swinging your arms forward and back, not across your body. Keep your elbows bent about 90 degrees and cup your hands into loose fists with fingers lightly touching your palms.

Torso Run "tall," so your back is comfortably straight. Avoid leaning forward from the waist.

Hips Pointed straight ahead and upright, not tilted forward or back.

Legs and Feet Your feet should feel quick and light, says Kastor. "You want to feel springy, like you're popping off the ground." Shorten your stride so your feet land directly underneath your body. Land on your heel to midfoot and push off through the ball of your foot.

What's YOUR goal?

26.2 miles-what an incredibly long way to go! Moreover, if you want a medal to show for your effort, you have to complete the race in under 7.5 hrs. Most of us would like to do better-that's why we mostly RUN, not walk, in the Orange Group!

Here is where pacing comes in. Let's say your goal is to finish the race in 6.5 hrs. You would have to run (or run/walk) the distance of one mile in 14:53 min or faster. This pace may seem slow if your natural pace (the pace you just "naturally" fall into each time you run) is 11:30 per mile. However, keep in mind that you're bound to be fresh and energized by the excitement at the beginning of the race, leaving you in danger of running too fast during the first few miles and thus setting you up for injury or exhaustion.

Now, what about bathroom breaks and water stops? In the above example, these breaks are calculated into the average pace, which makes this method of calculating goal race pace not very practical, in my opinion. It may be better to estimate the total time needed for breaks, subtracting that time from the planned finish time, and then calculating average pace. If we estimate that we need 30 min for breaks, our "straight" running time is 6:00 hrs, giving us an average pace of 13:44 min/mile while we are moving. Doable? Something to strive for!

If you want to play a bit with the numbers, check out the calculators at Cool Running http://www.coolrunning.com/engine/4/4_1/97.shtml or Active.com http://www.active.com/fitness/calculators/pace/

Purple

Ok so you began your marathon training. Now what? Well now that you have the desire and the commitment it's important to learn how to walk efficiently and safely. Mastering a good walking technique takes some time, but with practice, it will become second nature. Your coaches are here to help you increase and maintain your pace comfortably. Here are some tips to get you started:

• Keep your eyes focused forward, not up or down. Don't look down when walking; look ahead (especially when walking up hills).
• Chin should be pointed down and pulled in slightly to maintain a neutral neck position, which will prevent neck pain by properly supporting your head.
• Keep your shoulders back, down and relaxed. Bend your arms at the elbow at a 90-degree angle and swing them toward the center of your body. Be careful not to cross the center line of your body or bend your arms at more than 90 degrees. Swinging your arms properly will give you a better aerobic workout, burn more calories, and engage more muscles throughout your torso.
• The back should be straight as you walk, allowing for its natural curves. You shouldn't be leaning backwards or forwards. But, a slight forward lean on hill climbs is acceptable.
• Your chest should be slightly lifted. Breathe deeply, expanding your stomach, and try to breathe in rhythm with your steps.
• Keep your belly button gently sucked in toward your spine. This will keep your abdominal muscles activated, which is a great workout for your tummy and it helps to protect your lower back from injury.
• Your heel should hit the ground first. Take shorter, rather than longer, steps. More frequent short steps will give you a better workout and be easier on your joints.

If you have any questions at all please feel free to ask your coaches. Remember everywhere is walking distance if you have the time. Walk on & Walk Strong

Coach Janel

Aqua

WELCOME TO THE AQUA TEAM!! We are excited to have everyone join us...whether you are new to running or returning for another fun season! Our goal is to meet each and every one of you, help you train for the Rock N Roll Half Marathon or whichever one is in your plans, offer you tips throughout the season, and answer any questions you may have along the way.

One of the first things we need to pay attention to at the onset of your training and throughout is pacing. Running 13.1 miles is all about endurance, which is different from shorter distance races. It will take you longer to get finished. Finding the right pace and the right speed to complete this distance is key, and it takes time. This program is designed to build up mileage over 26 weeks to get you there. We will be working with all of you to ensure that you are in the proper pace group and help you achieve your goals.

Most of you should have participated in the time trials to place you in your initial pace group. If not, don't worry, we will help you determine where you need to be. But, this is just to get started. Many of you will find that these work fine for you. Others may feel that it is too slow and will move up. But, several of you may find that as the distance picks up and it gets hotter you cannot maintain that pace. It is O.K. That's normal. Talk to your coaches and let them know what you are experiencing. You can change groups at anytime during the program based on how your training goes. And, we will be watching you and letting you know if we think you should be slowing your pace down. This is for you, and we don't want you to get discouraged by something that is easily addressed.

One other tip for the week. If you are like me you will find that running is a sport that requires a support team. If you don't have a running buddy, find one, or more. Not only does it make the time go by quicker, but you have someone to share experiences with, and helps you stay committed. It is easy to decide not to run if you are doing it alone. You are more accountable if you know someone is waiting on you to run with them! Happy running!!

See you Saturday for a great run!

Coaches Rose, Laurie and Mary

We provide training zones that are based on your Anaerobic Threshold (the point in exercise where your body stops using fat for fuel and begins to rely on glycogen). This gives you the ability to know when you're training aerobically or an-aerobically. Without the error from formulas or time-trials, you know exactly when you are in your ideal fat burning, cardio, and threshold training zones. This allows you to be specific with each workout while eliminating guesswork.

An aerobic base is the foundation for any fitness program. Without this base, plateaus and injury can impede success. With the ability to know exactly when you go anaerobic, we can control your workouts with specificity and achieve amazing results while staving off overtraining injuries.

• estimate your max heart rate for running & walking
• explore the different heart rate zones and learn to use them
• understand which workouts will have the best impact for YOU
• learn to use your heart rate monitor during your workouts
• discover how your heart rate applies to your everyday life