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| Local Sponsors | Interested in becoming a sponsor? We are now accepting applications for the 2011 season.
Send us an email for more information!
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National Sponsors
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Issue: Week 1
| May 25, 2011 | |
Greetings!
Welcome to Week 1 of USA Fit San Antonio! We are glad you joined us on this 6-month journey to the Rock 'n' Roll Marathon & Half Marathon in November!
Each week you will receive this newsletter filled with information, tips & laughs as we work towards our end goal. Be sure to update your spam filters to allow mail from info@SanAntonioFit.com. We also upload copies of the newsletter to our season archive, as well as audio & video links and other fun stuff from time to time.
You will usually get this newsletter by Thursday of each week... we hope you enjoy the content and we'll see you on Saturday morning!
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Thins to remember...
On Saturday we kicked off the 2011 season at all four locations. The site organizers spoke about the USA Fit philosophy and how the program will be run for the next 26 weeks.
We also reviewed some important rules for the training program:
- Carry water with you on every run or walk (we will provide refill stations at a minimum of every 5 miles on longer routes)
- Stay on sidewalks if they are available (this is state law!!)
- Run or walk against traffic at all times, unless sidewalk is only on one side
- Keep no more than 2 persons abreast, particularly when in the presence of cars
- Follow all traffic signals
- Do not litter
Packets & T-shirts
If you didn't make it last Saturday, be sure to pickup your packet & shoe tag this week! We will have them at all training locations on Saturday, and they are also available at all four Soler's Sports locations during the week.
All members do receive a training shirt as part of your membership. These will be ordered as soon as registration closes and should be available sometime in July.
Schedules
Don't forget to check out the weekly schedule on the website to see your assigned workouts during the week. For your convenience it is linked in the Quick Links section in the left column of each newsletter. Notice that every color group has their own weekly schedule and different mileage for Saturday. You can view a week at time online, or you can download the entire schedule by entering our season password. The password was published in your welcome packet.
The online schedule also has a link to the map for this Saturday's workout at each of the four locations. We will have the courses marked, but it's a good idea to review the map ahead of time and get familiar with the route. Get in the habit of checking it every week to get yourself oriented!
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Building Blocks
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| Hydration & Gear 
Each week we will be focusing on a different aspect of your training, both in the newsletter and in the Saturday group workout. We'll give you information here, and your coaches will be able to elaborate and provide additional guidance during your group meeting.
This week's focus is twofold: hydration and appropriate gear.
Hydration
Hydration is an critical issue for all athletes, and especially those in climates such as ours! Your body requires water to function, and dehydration not only impacts your performance, it also jeapordizes your health.
In order to help you understand your hydration needs, we encourage everyone to try a "sweat rate test." It's simple and very insightful! Before your next run or walk, weigh yourself, and then re-weigh yourself immediately upon completion of your workout. Did you lose weight? If so, that is the amount of water you lost due to sweat, and it is also the amount of fluid that needs to be replaced during your workout session. Do this test a few times, and come with your typical sweat rate on Saturday!
Here are a few hydration tips from the Road Runners Clubs of America (RRCA)
- Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route.
- To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing.
- Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine.
- Keep in mind that thirst is not an adequate indicator of dehydration.
It's also important not to OVER hydrate either, especially without replacing electrolytes along with the fluid. This can lead to a condition call hyponatremia, which can be fatal. We will talk more about the importance of electrolytes as our workouts get longer, but we recommend you read this article now as we begin the season -- it does a great job explaining both extremes of hydration.
Appropriate Gear
As most of you have probably heard by now, your running shoes are critical factors in your training. You don't have to spend a whole lot of money, but you do have to make sure you are in the right shoes for your bio-mechanics. Different feet need different types of support and there are also differences in types of shoes for different types of training.
Feet with low flexible arches have a tendency to over-pronate (roll inward), which can throw off your lower body alignment and cause knee and hip pain along with other problems. On the other hand (or foot!), feet with high rigid arches sometimes sometimes supinate (roll outward) and lack ideal shock-absorption. These feet can benefit from shoes with maximum cushion. Whatever the case with your own feet, your best bet is to visit a specialty running store such as Soler's Sports for a personal fit evaluation. Expect to spend a good half hour trying on different styles and finding the best solution for your unique needs.
The other important topic is fabrics... specifically in your workout clothes. The golden rule is this: no cotton!! Look for synthetic fabrics in your shirts, shorts, and especially socks and sports bras. Cotton holds water, which not only is heavy, but also promotes bacteria growth (esp. in socks) and blistering & chafing.
The best fabric for workout apparel is something with good wicking properties, such as polyester. CoolMax, which you have probably heard of, is a trade name for polyester. Nylon is better than cotton, but not as good as polyester.
Finally, recall the importance of hydration and having fluids available when you need them. This highlights the importance of having appropriate hydration gear during your training runs and walks. If you don't have fluid available, you can't drink it! There are many ways to carry water -- hand held bottles, waist packs, and backpacks -- and USA Fit requires all members to carry water on every workout. There is no "right" solution for everyone, but you must evaluation your personal preference based on the following:
- What feels most comfortable to you? Does it bother you to have things in your hands? on your waist?
- If you are carrying a bottle in your hand, you may want to consider one with a strap that holds the bottle in place. This will avoid straining your arm and hand by having to grip the bottle constantly.
- Do you want to have different types of drinks available? If so, look for a system that carries multiple bottles.
- Will the system grow with your hydration needs as the workouts get longer? Many belts allow for the addition or removal of bottles.
- Some systems have additional conveniences such as pouches for keys or phones, reflective elements, race number hooks and more!
Don't forget that all members of USA Fit San Antonio receive a 15% discount in Soler's Sports for the duration of the program! Your packet includes a card that you must present to receive this discount. If you need to gear up, do it now so that you can get used to your equipment before the mileage ramps up!
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| Paperwork Reminders | |  Don't forget to turn them in!
As we begin the season, there are a few pieces of information we need from everyone. Please help us to get the paperwork in early!
Member Info Sheet
This is a must-have from every member, and includes emergency contact information as well as information about any allergies or medical conditions. This sheet is kept on file at every workout in case of emergency. Please make sure to turn this in as soon as possible. There is a copy in your packet, and we will have blank forms available on Saturday as well. You can also download it now [DOC][PDF] and get a head start!
Group Rosters
For those who were at the kickoff last week, you saw sign up sheets for each color group. Beginning this week, we will have check in /out rosters for each color group on Saturday mornings. We ask all members to check IN and OUT each week -- this helps your coaches to keep track of who is on the course.
If you are not listed on the roster, please just add your name and we'll get it updated for the next week. Keep in mind, however, that only registered members appear on the roster. Don't worry if you need to switch color groups or change locations, just make a note on the sign up sheet.
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| Routes & Maps | |  Know where you're going!
The central component of our training program is our weekly Saturday morning workout together. Each week, all groups meet together and do our long run or walk. Here are some tips & reminders about the routes used for Saturday mornings:
* In general, we have one or two routes for all groups on Saturday mornings. However, since mileages vary based on your color group, not all groups are dong the same distances. There will be different turns or turn around points for different groups.
* Your training schedule includes the scheduled mileage for each Saturday's workout. You can find this each week on our website or you can print out the entire training schedule (using the password provided in your member packet).
* On the weekly schedule posted from www.SanAntonioFit.com the Saturday mileage is linked to the designated course map. You can view the map online and print a copy to bring with you.
* Note that the map is for the longest possible mileage on a given course. As mentioned above, not all groups do the same mileage each week, but several will use the same general route. For that reason, the map will indicate the maximum distance on that route as well as options for shorter distances. For an out and back course, there will be turn around points for each color group. For a loop course, there may be shorter loop options listed on the map, or some groups may need to do multiple loops. Be sure to check what your scheduled mileage is for the workout, and then refer to the map directions to see how to modify the course for your distance. If in doubt, you can ask your coach what the plan is for your group.
* In addition to the published map, the route is marked with flags at each turn (see the photo at the beginning of this article). These are small brightly colored flags that with arrows or other directions. Look for these on the left side of the road (because we always run or walk AGAINST traffic). You will find them at every turn or turn around point. The signs are intentionally unobtrusive to our neighbors, so they are not going to hit you over the head... you need to have a general idea of the course and know where to be looking! |
| ATP | |  Advanced Training ProgramThe Advanced Training Program (ATP) is designed to help you run a faster marathon (or half marathon). The program develops overall strength by doing general strength training, specific running strength training, explosive strength training (pylometrics), hill training and speed training. We believe in Quality over Quantity. By doing the exercises right we reduce the chance for injury. You can't run a fast race if you are injured, so being injury free is one of our main goals.
ATP is not just for "fast" runners, we have all paces. We do recommend that you have run a full or half marathon before, but, if you are motivated, it is not a requirement.
ATP meets on Saturdays for long runs then two additional times in the middle of the week for special workouts. We have ATP coaches at three locations: Alamo Heights, Helotes & Stone Oak. The midweek workouts are lead by Head Coach John Ruibal on Tue & Thu @ 6:30 pm at the Alamo Heights High School track.
There is an additional $25 fee to join the ATP program, which includes an extra training shirt, a detailed training manual, and the additional midweek workouts. All ATP participants must have prior marathon experience and a current base of about 30 hours per week.
ATP takes more time and energy. Our workouts are different and challenging. I like to say it is for the "Seriously Serious". You've heard the saying "If it was easy everyone would be doing it." Well, everyone can do it, it just takes commitment. You get out of it what you put into it.
For more information about ATP, please contact John Ruibal -- runnerjohn.ruibal@gmail.com
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| Looking ahead... | |  Here's what's coming up next!
Next meeting: Sat. May 29
Time: 6:30 am
Locations:
Alamo Heights - Spectrum Clubs Concord Plaza
7700 Jones Maltsberger Rd
** Participants are asked to park on the 3rd floor or higher of the parking garage adjacent to the Spectrum Club
Call for info: 210-930-3148
Helotes - Soler's Tri Sports
14405 Old Bandera Rd
Call for info: 210-695-6430
Stone Oak - Soler's Sports
18720 Stone Oak Pkwy #150
Call for info: 210-490-9987
New Braunfels - New Braunfels Family YMCA
710 Landa Street
Call for info: 800-306-8974
Seminar: Hydration & Appropriate Gear
Workout: Group run/walk
Extras:
For those of you interested in participating in the Alamo Series -- Race #2 is this Saturday. The Police Officer & Firefighter Memorial 5k is a great way to honor the Memorial Weekend holiday. If you do participate in this race, it will replace your Saturday group run/walk.
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Thank you for joining San Antonio's premiere marathon and half-marathon training program!
Sincerely,
Roger Soler, Ashley Rosilier & John Ruibal
Organizers, USA Fit San Antonio
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