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Issue: Week 4
| June 15, 2011 | |
Greetings!
This is the last week of registration!! Please remember that all members must be registered and paid by June 21st. We look forward to a great season with all of you!
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Things to remember...
On Saturday we talked about the importance of nutrition before, during and after our workouts.
Here are some numbers provided by nutritionist Laurel Tierney:- As the mileage increases, you need to start moving to muscle fueling instead of just taking in fluids for hydration. The focus is on building up and maintaining your glycogen stores.
- Pre-exercise: body weight * .5g carb per hour before exercise (150 lb person, 2 hrs before => need take in 150 g carb); Remember to practice the morning routine you will have during the race (what time you get up, what you eat, etc) -- it's not too early to start the routine!
- During exercise: you need to take in muscle fuel (ie carbs) every 15 minutes starting at about 1 hour into the workout; 20-60 g carb per hour (smaller person is closer to 20, etc); If using a gel, consume 8 oz of fluid with gel; practice using what you will use during the race.
- Recovery is the most important part of the endurance athlete's diet. You need to get carbs + protein (ex. a recovery drink) into your body within 15 minutes (max 30 min) of completing your workout! Your recovery nutrition should last as long as your workout. Consume 20-50 g carb/hr (varies with body size) throughout your recovery period. If you recover correctly you will be able to go out and exercise the next day -- otherwise you will go out with a "half tank" and you are setting yourself up for a non-optimal workout.
If you need to get more individualized information about your nutrition, we have two local nutritionists that have worked with our group and can do personal consultations. Laurel Tierney R.D., L.D. Nutrition for the Heart and Sole laureltierney@att.net 210. 479.3305 Mb. 887.3305 Karrie Itz-Thompson, R.D, L.D. Nutrition for Life http://www.theartofeating.net karrie@theartofeating.net 210.822.5959 (voicemail) 830.377.3871 (cell) 210.822.5960 (fax)
We also talked to some of you about the danger of over-hydrating with water only, and the importance of replenishing electrolytes. This is most often a problem with walkers because of the longer during for the workouts. Please review this following handout for more information.
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Building Blocks
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| Pacing & Heart Rate 
As we begin our training, it is critical that we pay attention to pacing in order to get started on the right foot (no pun intended!) Marathons and half marathons are endurance events which require a different type of training than shorter distance events, and pacing is key.
Energy Systems & Pacing
Your body has multiple ways of providing energy to contract your muscles during exercise, and these energy systems are divided into two categories: aerobic (with oxygen) and anaerobic (without oxygen). Aerobic energy is derived from the burning, or oxidation, of available fat and carbohydrates, while anaerobic energy comes from small stores inside the muscles or from the nonoxidative breakdown of muscle glycogen.
The aerobic energy system is the one that is most useful in endurance training. This system can fuel your muscles for hours at a time, and has the added bonus of burning fat in the process. The anaerobic system has a quicker response, but can only sustain your muscles for seconds or minutes at a time. It is also less efficient than the aerobic system, and it results in lactic acid buildup. This is what is needed for short sprints of high intensity, but it won't get you to the end of a long run or walk.
The key to staying aerobic, then, is to keep oxygen available for the oxidation of carbs & fat. How do you do this? The answer lies in your heartrate -- your heart must be able to effectively pump oxygenated blood throughout your body, and if your heartrate gets too high it cannot do this. Keep in mind, too, that heartrate is elevated by many factors, including dehydration & heat. So as we train through the San Antonio summer, your heartrate will be higher due to environmental factors, which means your training pace is going to be slower than it would in other conditions.
We will be talking a lot about staying in your aerobic zone (i.e. the heart rate range where you can keep a good oxygen supply in your blood) and your coaches will be helping you assess this. One good test is whether or not you can talk during your run/walk. Having a training partner really helps to keep you talking, and therefore staying aerobic, during your training. This is not an absolute guarantee that you are aerobic, but it is a good place to start.
Once excellent tool to determine pace is a heart rate monitor. By getting to know your aerobic heart rate range, you can ensure that your training is at the desired intensity. Generally, your aerobic zone is between 70-80% of your max heart rate. How do you know your max heart rate? One method is to use a formula, such as 220-your age. Be aware, though, that formulas like this are not very accurate. The best method is to determine your max heart rate & your aerobic zone by testing, either by a VO2Max test which can give you an exact threshold number, or by submax test which can help you to approximate your training zones and give you a place to start.
Another way to measure is a RPE (Rated Perceived Exertion) scale. One example of the RPE scale from the Cleveland Clinic is below. Just do a Google search on RPE scale and you fill find dozens of similar alternatives!
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 - 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity. 0 - Nothing at all
0.5 - Just noticeable
1 - Very light
2 - Light
3 - Moderate
4 - Somewhat heavy
5 - Heavy
6
7 - Very heavy
8
9
10 - Very, very heavy In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.
If you find that you tend to be exercising too hard and not staying aerobic, it is very important for you to slow down and reduce the intensity. This is much more common than you may believe -- most of us try to push too hard on what are supposed to be easy or moderate workouts. You don't gain endurance by working out out too hard and continually staying anaerobic. In fact, you do harm to both your endurance and to your body! You will be amazed to see how much greater your endurance will be if you keep yourself aerobic.
Find your Pace!
So your assignment for the next few days is to pay attention to your exertion level... can you talk while you are walking & running? Are you gasping or feeling overly winded early in your workout? If you have a heart rate monitor wear it all week, even when you are not working out. Get to know what your heart rate numbers typically are, record notes in your training log, and this will be a great tool for you during your training!
Don't forget that each color group has assistant coaches assigned to a variety of paces within the group. Don't be tempted to train at too fast of a pace just to stay with the pack or with your friends -- either seek out the right pace within your color group or even switch to another color group if the pacing is not comfortable. And if your coaches mention to you on Saturday that you need to slow down your pace, listen to them. They are looking out for symptoms of over-exertion and are helping you to get the most out of your training!
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| Color Groups | |  Where do you belong?
As we are nearing the end of registration, we are having a few more folks join us for this training adventure and we wanted to be sure that everyone understood our color group system as it relates to Saturday training and the training schedule.
USA Fit uses a color-based terminology to identify the various pace groups for our training. Each color group has a head coach and one or more assistant coaches, and on Saturdays you will see coaches hold up the colored flags for their group as they break up after the seminar. The color groups also dictate the scheduled workouts during the week and on Saturdays.
The colors and corresponding paces are as follows:
Blue - Less than 8:00 min/mile Green - 8:00 - 8:55 min/mile Yellow - 9:00 - 9:55 min/mile Red - 10:00 - 10:55 min/mile Orange - Greater than 11:00 min/mile Purple - Walkers We also further segregate the groups into FULL and HALF marathon, based on the ultimate training goal. For FULL groups, they rally each week under the solid color flag associated with their pace as listed above. All HALF groups rally under the striped colored flag for their appropriate pace on Saturdays (ex white/orange stripes for the Orange HALF group).
There have been a few additional questions about these groups that we'd like to address here as well:
Is the pace based on my RACE PACE or my TRAINING PACE?
The color group corresponds to the pace you will run/walk every Saturday during our group workout, not necessarily your goal pace for the marathon. The coaches for each pace group are responsible for keeping their group within the paces described above on Saturdays so you should join in the group that is the pace most comfortable for your Saturday workouts.
What if I'm faster or slower than the rest of my group?
Each group has a window of paces and there will be some that are faster or slower than others within that range. This is to be expected and your coaches will do the best they can to spread out and cover the full range. The most important rule is to be true to yourself. Don't push to run or walk a pace that is too hard and don't be afraid to go faster if you are able to. You will have the best success if you stick to a pace that is comfortable but not too hard or too easy!
If you are not regularly staying within the pace window for your group on Saturday, though, you need to move to the appropriate group next time. Of course there will be some weeks that you are slower or faster than normal, and this does not mean you can't stay with your regular group. If you are consistently faster or slower, however, the best thing to do is to move to the group that is a better match. It's not fair to your coaches to have them be responsible for you if you are not within the range they are assigned. It will also make your training more enjoyable if you stick to a comfortable pace on Saturdays! All you have to do to change groups is notate the change on the sign in sheets on Saturday.
What if my pace changes and I'm no longer staying with the group I started with?
This happens! Sometimes you get stronger as the training progresses and you find your pace increasing. Other times you find that as the mileage increases you need to slow down the pace to finish the workout. Still others find that an injury changes the pace that they need to maintain on Saturdays. Whatever the case, the best solution is to move to the group that best matches your Saturday workout pace. All you have to do is note the change on the sign in sheets on Saturday. This will give you the best training experience AND the best outcome!
I do a combination of walking and running. Which group is best for me?
The general rule is that if you WALK more than you RUN, you should be in the Purple group. If you RUN more than you WALK, you should be in the Orange group. There are walk/run folks in both Orange and Purple and the paces will overlap somewhat. Please find the group that best matches your pace, whether walking or running, and this will make it easier for your coaches and also give you the best chance of finding training buddies your same speed!
What if I want to train at the higher mileage of the full marathoners but my ultimate goal is the half marathon?
In this case you should sign up with the full marathon group for as long as you intend to train at the higher mileage. The half marathon schedule starts at a fairly low base, so many people who are experienced runners and walkers do choose this option. When you are ready to switch to the lower mileage, just note the change on the sign in sheets on Saturday.
We hope this helps to clarify the group segregation! If you have any questions, feel free to email your coach or the organizers at info@sanantoniofit.com |
| Route Notes | |  Know where you're going...
Please take a few minutes to review this week's course (we fixed the broken link from last week!) Just click on the highlighted Saturday mileage to see the course map for your location and group. Review the notes below and calculate your hydration plan, too. Do this every week!
Alamo Heights location
We will be running from the Concord through the Quarry and Devine Rd to Olmos Basin. Right on Contour, left on Hillside to turn around.
Water is going to be changed to Dick Friedrich Dr and East Contour drive at the top of the hill about 2.5 miles from the start and finish.
Helotes location
We will run along beautiful Scenic Loop for a well-traveled out and back.
We will begin in historic Old Towne Helotes and return to the front of Soler's TriSports.
Water is at the half-way point, this week at mile 3.
Stone Oak location
Same out & back course as last week in Hollywood Park.
New Braunfels location Full - 6 miles.
Same route as usual: to and through Landa Park, through Hinman Island to Prince Solms Park. Right on Liberty, right on San Antonio, cross the San Antonio bridge, all the way to Market. Turn around and come back.
Half - 3 miles
Same route as usual, but add some! Keep on heading up Wood to Fredericksburg, left on Fredericksburg and right into Landa Park, follow Playground Drive to the end and turn around at the train depot.
Volunteers needed!
Do you have friends or family that would like to show their support and help work a water table? Each color group rotates responsibility for finding volunteers to staff the aid station each week. Here is the upcoming rotation schedule. Contact your coach or site organizer if you have a volunteer to help! |
| Midweek Workouts | |  Join us around town!
Are you looking for some group-time during your week to keep your training going? Would having some training buddies during the week help you to stay on track? (no pun intended!)
Soler's Sports offers free mid-week workouts that are the perfect solution! These organized workouts line up with the schedules for USA Fit and are a great way to work on your speed and stamina. They are free and open to anyone outside of USA Fit, too. All paces are welcome and no registration is required. Just pack your shoes and join us!
The Advanced Training Program (ATP) group also meets two times during the week in addition to Saturdays: Tuesdays and Thursdays @ 6:30 pm at the UIW track. These workouts are more rigorous and are intended for those with marathon experience who are interested in focusing on a specific time goal for November. Registration is required for the ATP program; please contact head coach John Ruibal for more information.
Note Location Change: Due to sports camp being held at the Alamo Heights HS Track, ATP workouts will move to the University of the Incarnate Word track starting Tuesday, June 14.
City of San Antonio Employees also have a team workout on Tuesdays (6:30 pm at Lions Field) beginning next week (June 7th). This workout is for CoSA employees and their registered guests only.
To summarize, here are the various midweek options:
- Soler's Sports Alamo Heights: Monday & Wednesday @ 6:00 pm (free and open to all)
- Soler's Sports Stone Oak: Tuesday & Thursday @ 6:30 pm (free and open to all)
- Soler's TriSports Helotes: Tuesday & Thursday @ 6:00 pm (free and open to all)
- Brandeis High School: Wednesday @ 7:00pm (Crossfit-type track workout; free and open to all)
- Alamo Heights High School: Tuesday & Thursday @ 6:30 pm (restricted to ATP members)
- Lions Field: Tuesday @ 6:30 pm beginning June 7th (restricted to City of San Antonio employees and guests)
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| Race Registration Discount | |  Save $10 on the full or half Don't wait too long to sign up for the Rock 'n' Roll San Antonio Marathon & Half Marathon! It is possible that it will sell our before race day.
USA Fit San Antonio has guaranteed entries for our members as long as you register by August 31. But don't delay, register now before the price goes up!
And don't forget, you can save money with our discount code! Use the code USAFITSA to save $10 on your entry to either the full or half marathon! The discount does not apply to the relay.
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| Looking ahead... | |  Here's what's coming up next!
Next meeting: Sat. June 18
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: Pacing & Heart Rate
Workout: Group run/walk
Extras:
Saucony Saturday at Soler's TriSports Helotes 7 am - 12 noon and Soler's Sports Jackson Keller 1 pm - 6 pm.
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| Saucony Saturday this week! | |  Join Soler's Sports for Saucony Saturday!! - Opportunities to try new wear-test samples
- Win prizes
- Great give-a-ways
- Saucony technical representatives to answer all of your questions
- Visit the Saucony mobile van!
Dates/Location:
Helotes Saturday June 18th: 7am-Noon
Jackson Keller: Saturday June 18th: 1pm-6pm
Stone Oak: Saturday July 2nd: 7am- Noon
Alamo Heights: Saturday July 2nd: 1-6pm
Special discount Saturday at all four locations:
Save 50% on ANY apparel or sock purchase with the purchase of a pair of Saucony shoes!! This discount may not be combined with your USA Fit discount. |
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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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