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Midweek Workouts
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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)
University of the Incarnate Word: 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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Join Our List
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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 6
| June 30, 2011 | |
Greetings!
Six weeks down, twenty more to go! You can do it!!
- 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 speed work.
Most important points to remember:
Speed work helps to raise your anaerobic threshold, eventually letting you stay aerobic longer and at faster paces.
Speed work should be incorporated 1 or 2 times per week and should always be followed by a rest day or easy workout. Never have 2 back to back hard workouts in the same sport.
Except for the ATP group, our Saturday workouts should be primarily aerobic, with your pace slower than "race pace" and your heart rate staying below your anaerobic threshold.
Types of speed work: hill repeats, fartleks (speed play), tempo runs, intervals.
On the USA Fit schedule, speed work is generally incorporated on Tuesday and Thursday. We have many alternatives available for group workout during the week, including options at the Alamo Heights, Helotes & Stone Oak locations of Soler's Sports. Please talk to your coach if you have any questions!
A great place to get your questions answered is the Google Group for your color group. The link to sign up for the groups can be found in your registration packet. These groups are for registered members only.
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Time Change?!?
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|  Not this week, but maybe soon!
There was some confusion this week about whether or not the start time was moving back to 6:00 am this coming Saturday. The online schedule had automatically changed it temporarily.
For this week all locations are NOT changing their start times. All locations will start at 6:30 am on July 2nd. However, there will be time changes at some locations in the future:
- Alamo Heights - staying at 6:30 am for now
- Helotes - staying at 6:30 am for now
- New Braunfels - staying at 6:30 am for now
- Stone Oak - staying at 6:30 am for two weeks, then moving to 6:00 am beginning July 16
Each site organizer must evaluate both the traffic conditions and the weather to determine the best start time for their location. Our highest priority is your safety, so we take this very seriously! Please make sure to check the newsletter each week for any information about changes in times or locations for the Saturday workout. We will do our best to give two weeks advance notice before any changes are made.
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Building Blocks
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| Common Injuries 
There are a lot of injuries that are common to endurance runners and walkers. Physical therapist Julie Barnett & Dr. Annette Zaharoff have prepared for us this list of common pain areas and what to do for them:
Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com
Bottom of Heel: (~Plantar Fasciitis:)
- Shoes: more arch and heel support needed
- Orthotics: consider adding over the counter arch supports
- Stretch: heel cord and big toe stretches daily 20 sec 3 reps
- Ice 10-20 min after every work out to bottom of heel
- NO barefoot walking. Supportive shoes all day.
- Training changes: Level surfaces, no increase in distance or speed
- Taping: Low dye helps. Learn this from a PT or athletic trainer
Back of Heel: (~Achilles Tendonitis)
- Shoes: rigid heel counter needed
- Orthotics: over the counter arch supports could help
- Stretch: Heel cord stretch leaning into wall daily, 20 sec 3 reps
- Ice: 10-20 min after every work out to back of heel
- Training changes: NO hills, no sprints
- ¼ heel lifts in both shoes help take stress off the achilles for 1-2 weeks
Lower inner leg: (~Shin Splints)
- Shoes: consider shoe with more arch and heel support
- Orthotics: over the counter arch support helpful
- Stretch: heel cord stretch leaning into wall, 20 sec 3 reps daily
- Ice: 10-20 min to lower inner leg after all work outs
- Training changes: soft surfaces only and/or cross train on low impact equipment
- Taping with elastic tape to lower shin helps support area during training
Pain around the knee cap: (~Runner's Knee)
- Shoes: Check if shoe matches your foot type
- Orthotics: needed if you are flat footed or an over-pronator
- Stretch: stretch Ilio Tibial Band (IT Band). Use cylinder or massager.
- Ice: 10-20 min around knee cap after any exercise and end of the day
- Training changes: avoid angled sides of road, cho pat strap during running
- McConnell taping of the knee cap OR a cho pat strap could help. Ask a PT
Outer knee pain: (~IT Band Tendonitis)
- Shoes: replace every 300-500 miles
- Orthotics: small heel lift might be needed if leg length difference
- Stretch: Iliotibial Band with cylinder, massager or on floor with leg angled to inside, 20 sec 3 reps, daily
- Ice: 10-20 min to outer knee after all exercise and end of day
- Cho pat straps worn ABOVE and with the pad along the outer band may help
Back of hip: (~Piriformis Syndrome)
- Shoes: older shoe can cause twisting of leg into hip muscle
- Orthotics: may be helpful but not as often as with knee/ankle problems
- Stretch: Figure four: Lie on back, cross ankle to opposite knee, lift both legs
- Ice: buttock area 10-20 min after exercise
- Compression shorts helpful: use all day
- Training changes: no running on angled side of road
- Massage: use tennis ball or sit on cylinder at gym/home
- Kinesio taping can help. Ask a PT how to do this
Low Back Pain:
- Shoes: Match your foot type with appropriate shoes
- Orthotics: May need more cushion inserts
- Stretch: Williams's flexion stretches: pelvic tilts, knee to chest, hamstring, daily, 20 sec, 3 reps each. Do not push through pain.
- Ice: low back 10-20 min after exercise and at end of the day
- Compression shorts helpful: use all day.
- Training changes: smaller stride, land softly, run on track or treadmill
- Neoprene back brace OR compression shorts may help during the run
The key for ANY complaint is this... don't ignore it!!! You are too far along in your training to take any chances. By ignoring issues when they are relatively minor, you take a chance of having them develop into major issues that could really derail your training!
Don't forget that this Saturday is our next Bagel Break and Medical Q&A at most training locations. This is the perfect opportunity to ask questions about any concerns you are having!
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| KT Tape | |  USA Fit San Antonio Sponsor!
We are thrilled to welcome KT Tape as an official sponsor of USA Fit Soler's Sports / San Antonio! This is a unique product that we hope many of you will find very useful.
There will be samples of KT Tape at each location this Saturday for the Medical Q&A. If you are having any problem areas that require attention, make sure to ask if KT Tape might be a useful solution for you. The KT Tape website is also packed with information about how to tape for various common injuries. KT Tape is available at all Soler's Sports locations, and you can use your USA Fit discount, too!
KT Tape is a revolutionary sports medicine solution for treating and preventing common sports injuries such as ITBS, shin splints, plantar fasciitis, knee pain and more. Ultra-light, elastic, and strong, KT Tape is highly effective at providing pain relief, stability & support, & faster recovery for injured or sore muscles and joints-without sacrificing comfort or freedom of movement. KT Tape is simple to use and easy to apply. Most common injury applications require only two strips of tape, and each box of tape comes with step-by-step instructions. Injury-specific video instructions (1-2 minutes long) for common applications are also available on the KT Tape website.
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| Route Notes | |  Know where you're going...
Please take a few minutes to review this week's course 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 the Olmos Park loop through the Quarry shopping center thru the basin and then up to Contour and Olmos Park area. For those of you going further than 8 miles we will cross over to the Monte Vista part of town. Water will be available at 1.8 at the softball fields. OUR WATER STATION WILL BE AT 3 MILES at HILLSIDE AND CONTOUR, water will also be available at the Fire station on West Prado drive just before 4 miles, the final spot for water is at San Pedro park about 6.5 miles. PLAN YOUR STOPS TO ENSURE YOU HAVE WATER WITH YOU. Cytomax will be available at mile 3 and with 3 miles to go. We are starting to get to the actual marathon course. 10K on the marathon and half marathon is by SAC
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.
Stone Oak location
Course will be a bit different as we will be going through Hollywood Park on our way to Hill Country Village. Nice out and back course for everyone. Water will be at 3 mile point.
New Braunfels location Please note: We are moving our location and will be starting from Cypress Bend Park beginning this week! Directions for both full & half marathoners:
Start at Cypress Bend Park
Out of park
R on Peace
L on Mather (immediately out of park)
L on Union
R on Lincoln/Garden
L on Comal
L on Faust
Go to Faust Bridge (2 miles) HALF GROUP TURNAROUND
Full group continue over Faust Bridge
L on Ridgewood
R on Church Hill
Curve left on Post to Old Austin Rd
Keep curving left to parking lot along Loop 337
Right at parking lot
R on Industrial
L on Gruene Rd.
Follow Gruene Rd. through Gruene, across the river, under the Loop, past Torrey Park, up the hill to Veramendi (Hanz & Gruene Rd is 5 miles - WATER) Watch for USA Fit flags at turns!
L on Veramendi
L on Common
R on Peace
Back to park
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!
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| Bagel Break | |  First Saturday of the Month!
This Saturday is our monthly Bagel Break! After the workout we will all have a chance to carb up on some yummy bagels, visit with each other and your coaches.
We also invite our medical and massage sponsors to participate, allowing members to have informal Q&A with various medical professionals. Here are the medical partners that will be with us this month:
We encourage you to take this opportunity to talk to your coaches about how things are going, and to get advice about any aches & pains you may be having. Please don't ignore any signs of stress -- it's better to treat them early so you can keep training! We will host Bagel Breaks the first Saturday of every month for the rest of our training. |
Saucony Saturday
| |  Saturday, July 2
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
Dates/Location:
Stone Oak: Saturday July 2nd: 7am- Noon**
Alamo Heights: Saturday July 2nd: 1-6pm
**My Fit Foods will be at the Stone Oak location from 7:30 - 9:30 am
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. |
| We Want YOU! | |  Join the Soler's Team Would you like to be part of the Soler's Crew? Now with FOUR locations in the San Antonio area, Soler's Sports is growing faster than ever and we are looking for new smiling faces to join our team!
Do you love to run or walk? Would you like to help others reach their fitness goals? We have a fun, energetic staff and would love to have you join us!
If interested, please send a resume and your preferred location to general manager Sherri Ruibal - sherri@solerssports.com |
| 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. July 2
Time:
- Alamo Heights - 6:30 am
- Helotes - 6:30 am
- New Braunfels - 6:30 am
- Stone Oak - 6:30 am** **Stone Oak will be moving to 6:00 am beginning July 16
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 - Cypress Bend Park ** New location! Call for info: 800-306-8974
Seminar: Common Injuries
Workout: Group run/walk
Extras:
Bagel Break at all locations.
Saucony Saturday at Stone Oak and Alamo Heights locations of Soler's Sports.
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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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