Things to remember...

Last week we began our final taper into race weekend, and the cooler fall temps are back with us as well! One more week together and then we'll see you at the starting line!

Do you have a story to tell??

We were contacted by a reporter from the SA Express News looking for interesting stories about folks training for the marathon or half marathon. Do you have something to share? Please contact LeAnna Kosub LKosub@express-news.net

 Get in Tune w/ Your Body

This week, we will have only one session for the Post Run Yoga since the distance is similar for the full & half marathoners.  This week's Post Run Yoga session will be start at 8:00 a.m., at Crown of Life Lutheran Church.

Also, available to all SA Fit members:  One of our newest sponsors is Nydia's Yoga Therapy.  They offer a class called "Yoga for Athletes".  They have a special drop in fee of $5 per class for USA Fit San Antonio members.  Their studio is located at 4680 Lockhill Selma, Suite B, (210) 764-1616, and their class schedule is on their web site:  www.nydiasyogatherapy.com  

Full Marathon:

Blue/Green: 8Mile RGR | 8Mile TriPoint

Yellow, Red, Orange, Purple: 6Mile RGR | 6Mile TriPoint

Half Marathon:  

All groups: 6Mile RGR | 6Mile TriPoint

ATP

(While Running)

My daughter has a fun game she likes to play after eating Chinese food with friends. At the end of the meal when the waiter brings the bill and the fortune cookies, they break them open and read them out loud. But as they do they add "in bed" to the end of each fortune. It makes for some pretty funny fortunes for sure.

Now I'm always looking for running articles and things that inspire me. I get daily devotional email from Joel Osteen. On his TV show he says that people know him as the "smiling preacher". The devotionals are usually very upbeat and positive. After writing last week's ATP article on being positive while running this devotional below inspired me. So here it is with a Larry spin using a running version of my daughter's fortune cookie game.

TODAY'S WORD (while running) from Joel and Victoria Osteen

Happiness isn't just a random feeling; happiness is a choice (while running). It's a decision that we have to make by an act of our will (while running).  All throughout life, you're going to have plenty of opportunities to lose your joy (while running).  We all go through disappointments (while running).  We all have times when things don't go our way (while running). It's very easy to let the circumstances of life make us sour and dejected until we just go through the motions of day-to-day living (while running or not running). But if you're going to live in victory, if you're going to thrive, you've got to make the decision that you're going to enjoy your life (while running).  You've got to choose to be happy in spite of your circumstances, every single day (while running).

So being Happy is a choice. Being Positive is a choice. Even Running is a choice. What power you have. You decide.

  "Good luck is the result of good planning." (while running)

  "Smiling often can make you look and feel younger." (while running)

  "Your heart is a place to draw true happiness." (while running)

  "The secret of getting ahead is getting started." (while running)

  "Plan for many pleasures ahead." in bed... I mean (while running)

Larry Graf - ATP Coach  

Blue / Green

Hey blue/green,

I can't believe that the training season is already ending, six months fly by when you're having fun! The race is two weeks away and I'm so proud of each of you and the training that you've endured. No one said that it would be easy and you all have made such huge improvements in your running and training.

I thought that I would share some questions I had before my first marathon.

• Should I take the courtesy bus or get dropped off at the start? I got dropped off and I was really glad that I did. It ensures that you'll be at the start on time and ready to go.
• Should I take a change of clothes for after the race? If you plan to stay and hang around then I would take a change of clothes. I didn't change after my first marathon only because I was so excited to have just finished the greatest thing ever!
• Should I carry a fuel belt when running? On my first marathon I didn't carry a belt only because I didn't train with one. I depended on the water stops and that worked out fine for me. If you're use to the belt then I would carry it.
• What about the last 6 miles? Can I run those last 6 miles? Um, hell yes! Talk to yourself when you're running, repeat a mantra to get you through the last 6 miles. When I got to the last 6 I told myself "It's only a 10K!" When I got to 23 I realized I had a 5k to go and then the rest literally is downhill. Well not really, there is that slight bump at the end.
• What do I do when I'm done? I walked around and looked for my family. I let my mind wrap around the idea that I had just completed 26.2 miles. I stretched for a while and then began to refuel my body. I met up with friends to talk about the race and how they felt after. When I got home I rested and refueled again. I didn't do anything that night because I was too lazy to go out and celebrate. Please do me a favor and celebrate your huge accomplishment.
• What do I do the next day and week? I took off of work the next day and got a much needed massage. I rested and didn't begin to work out again until my body felt like doing something. I started working out on Wednesday and then that Saturday ran 5 miles with my running buddies. Listen to your body; it will let you know when it wants to run again or do exercise.
• Should I do this again? Depends, I finished that training season and race and desperately needed to do something again. I actually got a little depressed because I loved waking up early on Saturday morning to run. I know that I sometimes complain and joke about it, but I truly love doing this and I look forward to every Saturday morning.

See you Saturday,

Jessica

Yellow

Hey Yellow Runners-

Last training run of the season coming up. Do you remember the first time we ran that 6 mile route? Some of you thought you would never be able to make it and now look at you. I am so proud of you. So, next week is the big week. You are going to get ready for your run. I am sure there are a lot of questions you may have, so today we will talk about Race Day FAQ's, but a little differently.

I don't know every possible question that could come to mind for you, and I don't want to try, so I suggest that you start thinking about some of the questions you may have in regards to the race, such as "Where is the starting line?"; "How do I get to the starting line?"; "Where is parking for the start and finish?"; "What time should I get there?"; "Can I switch corrals to be able to run with my friends?" (BTW...the answer to that one is YES YOU CAN!); "Where can spectators park?"; "Where can I tell them to watch me during the race?"; "What sports drink will they have?"; "Where should I tell my family to meet me after the run?"; etc, etc, etc. I am sure the list continues on for a while.

You will be able to get most answers at the Expo, so make sure you come prepared with your questions. Also, we will meet in the morning at the start line near the RGR Flag, plus RGR typically will have a tent in the finishers plaza, which is a good meeting point if you want to meet up with friends and/or family after the race. If you have any questions between now and then, ask me at the run on Saturday or send me an e-mail. I will be more than happy to help you out.

Guys...I am so happy for all of you, especially the first timers...You will do great. Relax and Enjoy the race.

  Your coaches - Svenja, Sarah, Michelle, and Vidal

Red

"Race Day FAQ"

  Last week we took some time to evaluate our race day goals based on preparation and performance at the Benchmark.  So we are almost there!  How exciting to see everything you have accomplished all start to come together!  You have put in a lot of hard work, discipline, determination and energy over these past 6 months, and now you are about to put all that together on the race course!  Here are some race day FAQ "frequently asked questions" to get you across that finish line where they will place a well deserved medal around your neck and take your picture to preserve history!

  1.    What do I need to get ready now?
-It's been said before but we learn by repetition right? Plan ahead, now! Get all your gear in a pile(s).  I start a week before and have five separate piles going at home: one for race gear I will wear no matter what (shirt, shorts, socks, hat, watch, heart rate monitor, sunglasses, gels, Kleenex, chapstick, jolly rancher candies, iPod and phone).  Second, for items I use before I even leave my house such as breakfast, sunscreen and body glide which I will throw into my third pile with items I will take to the race as back-up along with extra gel, Kleenex, body glide, disposable water bottle, energy shot blocks for right before the start, large black trash bag to block the cold.  My fourth pile is for my gear check bag to have dry warm clothes, socks and comfy shoes at the finish, recovery drink/food, and my camera.  And lastly I have a pile of "just in case" gear which are throw away clothes for cold weather.  The marathon will pick up clothing tossed along route and donate it to charity J I try to keep gloves, ear muffs, sweatshirts, sweat pants and ponchos on-hand for the "just in case" cold days. 
-Pin your bib on the front of your shirt, plan your route to race, know your pace & when you will take your gel on the course and where you'll meet family after.

  2.    What do I need to get ready the morning of the marathon?
-Nothing because hopefully you will have all arrangements made the week before.  All you should need to do is wake up, top off your energy tank with breakfast, water and sports drink, and it's smooth sailing to meet the rest of USA FIT at the starting line. 

  3.    What do I need to have ready at the marathon?
-In my gear check bag I had extra napkins/Kleenex for the potty porta because you just can't be too prepared, and I take my energy shot blocks 5-10 minutes before the start with my disposable water bottle.  I will run with the bottle until it's gone and this way I have passed the first water stop which will be crowded until the runners start spreading out. 

  4.    What do I need to have ready after the marathon?
-Don't forget to stretch and eat for recovery (more on this next week). And plan your celebration, you deserve it!

  Some pointers I'd give for during the race is don't sweat it, have fun J  Do not try anything new like socks (learn from my mistake or you too will get blisters!)  Don't start out too fast.  Don't weave in and out of other runners and don't high five everyone the whole first half using up extra energy you could have used at mile 22, plus it will add mileage to your watch to throw off your pace per mile.  Don't pass up early water stops because you think you don't need it or are trying to make up extra time.  Don't over-dress unless you have planned ahead with layering throw-away clothes.  Don't be constantly looking at your watch, look out and have fun and make sure you smile for the camera, especially as you cross the finish line!

  I am very excited for yall!  Keep up the great work!  Your taper is as important to race day as all your months of running.  "The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed."

- Jacqueline Gareau, 1980 Boston Marathon Champ

~ Signed, Your Red Coaches   

Orange

The topic this week is supposed to be "coaches' tips," but I'm all tipped out. Everything that needs to be said has probably been said by now, and the rest would just be preaching. You guys have toughed it out for six months, through heat, humidity, hills, knee pain, insect bites, pulled muscles, nausea, and heated political discussions, and here you are, just days away from the big event. So, I'll limit myself to just this one "tip:" run mindfully.

Now go and make history!

Coach Ute

Purple

Hello, Purple and Aqua Purple!

Another week, another newsletter article. This week, we will be focusing on Race Day FAQs!

Can you believe it? We are less than two weeks away from Race Day. Are you ready? You have been training for this day all season, and now it's just around the corner. While you have been busy preparing and training, there are some things you may not have thought to ask. This week, we will be focusing on those questions and cover what you can expect on 11/14/10.

• Is the course walker friendly? Yes! Both the marathon and the half marathon are "walker friendly" events, provided participants complete the course within the course time limit (7 hours for marathoners, 4 hours for half marathoners). All season we've been working on improving your pace. As walkers, it is a valid concern if you will be able to finish the course in time. Rest assured, as coaches, we have been monitoring your progress each week, and we are confident you will perform admirably on Race Day. Now, injuries may add time to your regular pace, so we will be on the course with you and you can stick with one of us on Race Day if you're worried about how well you'll do. Our goal is to make sure you cross that finish line. We will be there to help you if you are struggling.
• How is the course? Will there be hills? The Rock 'n' Roll marathon and half marathon course is FLAT! We have one of the easier course within the Rock 'n' Roll circuit. During the season, we have built in courses with hill work so you will have a slight advantage over other marathoners. Your training has prepared you and helped build your endurance levels so you will be able to tackle Race Day and suceed.
• When I registered, I entered a "predicted finish time". What do I do if that time is not what I think I will now finish at? If the "predicted finish time" you entered when you initially registered for the marathon or half marathon has changed, and you'd like to start in a different corral - you can change it. When you go to the Health & Fitness Expo to pick up your bib, stop by the Corral Change Booth. They will be able to assist you and move you into a faster corral. You will not have to change your corral if your pace is slower than you expected. As long as you're not attempting to start in a corral before the one you're assigned, you can start in a later corral without trouble.
• How will they know I actually completed the marathon/half marathon and did not take a "detour"? Not that I anticipate any of our marathoners to entertain this thought - I've trained with each of you during the season and know what dedication and determination you have for this sport. But, in case you're curious... we will each have a shoe tag that will monitor our progress along the course. The shoe tag will keep track of our time, and that information will be available online afterwards, so you can review your time and pace throughout the race. This Race Day feature is a nice benefit as you get to compare with other marathoners afterwards how each of you did, and will give you a goal for your next race - to beat your own time! You can visit Chronotrack.com for more info on the tracking system used during Race Day.
• What will they have at the water stops? Aside from water, you can expect to have Cytomax available at the water stops along the course, and also Gu at selection stations. If you haven't tried Cytomax or Gu before, I would suggest trying it before Race Day, so you'll know what you can expect if you decide to use either of these products. Keep in mind, Gu is a strongly concentrated which will require you to drink water to help dilute it's strength. If you're not a fan of Cytomax, you can use your hydration system and carry your own drinks to use along the course. Gatorade and Powerade are two options; I will be using PureSport. Whatever your choice, keeping hydrated is key, and the important thing to remember.
• What do I do if I can't participate in the Rock 'n' Roll marathon/half marathon and I'm already registered? Unfortunately, if you've already registered, the fee is not refundable or transferrable. While we cannot predict what will happen between now and Race Day, if you find yourself in the situation where you're injured and do not think you can participate in the race... I would suggest following any medical advice you've received and your instinct. There will be other races and your health is the most important thing.
• What is the Heath & Fitness Expo? The Heath & Fitness Expo occurs on 11/12 and 11/13 at the Alamodome, and is a opportunity to check out what the race sponsors offer, and also get other race merchandise and necessities. Short on Gu? You can get a deal and stock up! Need new running shoes? I wouldn't suggest buying a pair and USING them on Race Day, but you can buy a pair and break them afterwards. On Race Day, you want to be sure to wear and use those things that you have already been training with, so you don't experience any discomfort on the course and you'll know what you use will work for you. The Expo hours on 11/12 (Friday) are from 11 am to 7pm, and on 11/13 (Saturday) 9 am to 5pm. I will suggest that you try to go to the Expo on Friday. I've learned from experience that Friday is the best day as there will be less of a crowd, and more SAMPLES! My marathoners know how I like samples! Haha... The Expo is free admission and family/friends are welcome. Just be prepared to pay for parking - $10. Carpool, carpool, carpool... this will help to offset the parking cost.
• Can someone else pick up my race bib? No. You will have to go and check in. You will not be able to send someone else to pick up your Race Day packet because they will be asking to see your I.D. You will not be able to pick up your packet on Race Day, so you will have to at least go to the Expo for your bib and shoe tag. Another good reason to go to the Expo to check in is that you will receive a bag which you can use on Race Day to store anything you will need after you complete the marathon/half marathon. There will be a process set up on Race Day to collect your bag, much like day care, and you can pick it up afterwards. UPS trucks will be on site to collect and watch any bags - just look for the long rows of brown trucks and go to the one displaying the letter that corresponds to your last name. (Example, I would go to the truck with an "H" for "Hernandez".) I usually take advantage of this service and take recovery drinks, snacks and maybe a change of clothes that I can use after I finish the course. The less you have to carry on the course, the better!
• Where is the Start Line? Where is the Finish Line?

Now, these are only a few of the many questions you may have about Race Day. I tried to cover those that would provide the most information - especially for our first time marathoners. But, please, take a moment to speak with one of your coaches and they will be more than happy to share even more information. Each of us have had several races under our "belts" and want nothing more than to make sure you are as prepared for Race Day as you can be. How well your Race Day experience is, the more likely you are to want to repeat the experience. And this sport is definitely challenging, exciting and fun! We'd love to see you return next season...if anything, to build new friendships with your fellow marathoners. Some of the ladies I met my first year with USAFit that are still my close friends today.

Aqua

"When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got."
- Courtney Parsons