USA Fit Soler's Sports / San Antonio
USA Fit San Antonio Newsletter
2011 Season - Rock 'n' Roll Marathon & Half Marathon
In This Issue
Week in Review
Building Blocks
Route Notes
Emergency Weather
Race Discount
Looking Ahead
Quick Links

 

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Midweek Workouts 

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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USA Fit


Issue: Week 10
July 28, 2011
Greetings!

Tropical Storm Don may be headed our way... Be sure to review the emergency weather info below!

- Roger, Ashley, John & your USA Fit SA coaching team
Week in Review
Things to remember...

On Saturday we talked about massage therapy.

 

A few key points to remember:

  • Massage is useful for flushing the lactic acid from muscles. This waste product build-up is what causes muscle soreness.
  • Another benefit is increased flexibility and increased/restored range of motion, both of which help with running/walking efficiency
  • Deep tissue massage and trigger point therapy are different techniques that are helpful for relieving persistent aches and pains.
  • Sports massage is different than a spa-type massage. Make sure you are seeing a licensed massage therapist who is experienced in working with athletes.
  • Self-massage products such as foam rollers and trigger-point products can be useful for athletes to experience the benefits of massage on a regular basis.  

 

Building Blocks

Training Logs & Tools 

As we roll through week 10, you all should be settling into a training routine and finding what works with your schedule. It is the perfect time to start a training log, if you haven't already. 

There are several reasons for keeping a training log, a few of which we have already discussed: 
  • Keep yourself motivated in your training
  • Be able to assess what is working or not working in your training
  • Understand any unusual training responses (did you get enough sleep? how is your stress level?)
  • Track mileage on your shoes (500 miles is the max!)
  • Become familiar with your body's response to training - include information such as weight lost during a workout, average heart rate, peak heart ratec, etc.
  • Evaluate various hydration and nutrition approaches in order to find what works best for you
That last point is key -- in your marathon & half-marathon training, putting in the mileage is a major component, but you won't attain success without also mastering your hydration and nutrition. You must experiment with ways to fuel your body, and there is no better tool for evaluating the success of various methods than by analyzing info in your training log. So what do you need to record? Here are some suggestions: 
  • Exercise type, duration, intensity
  • Physical response to training (tired, sore, strong, full of energy, winded, etc.)
  • Weight before and after workout (= water loss due to sweat)
  • Pace information
  • Heartrate data (max, average, resting rate, etc.)
  • Sleep duration & quality
  • Stress level
  • Hydration and nutrition data
Not everyone will write every piece of this down, but find what works for you. Over time you might add or remove items as they become more comfortable with your training. There are also many options for what to use for a training log: 
  • Online (there are many websites that offer this service)
  • Formatted training log (available at running stores, book stores, etc.)
  • Computer spreadsheet (you can automatically total mileage, etc.)
  • Spiral notebook
  • Generic calendar
If you want to get logging and don't know where to start, download this template and print a few pages. You will figure out what information is most helpful to you!

Download training log template   

 

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!

Did you know that some of the site routes are also available on Facebook? We are at www.facebook.com/sanantoniofit or just search on USA Fit San Antonio to find us. You can even print the maps!

  

Alamo Heights location

We will be back on the Quarry course thru Olmos park, Monte Vista and the edges of downtown. Water and cytomax will be at 3 miles and water at 6 miles. Water is also avalible at 1.8 by the softball fields, 4 miles at the fire station and at 6.75 in San Pedro Park. Be careful crossing Basse, Hildebrand, and San Pedro. If you are running 15 cross over San Pedro and run on the side walk and turn left at the walgrens. Main street is your turn around. Be sure to bring Gels or cubes about 1 gel/hour. Eat a high carb dinner and hydrate hydrate hydrate. Recovery starts when you finsh bring a recovery beverage to have available when you get back. 

 

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 

We will again be running down 1604 with the marathoners going to Lockhill Selma, down that street for a few and then turning around to head back to 1604 and back to the store. The 6 Mile ½ marathoners will be heading up Blanco and going through the Deerfield subdivision to Huebner back to 1604 and back to the store . The 5 Mile ½ marathoners will be heading up Blanco turning around at Deer Crest, coming back to 1604 and back to the store. Water will be at Lockhill Selma and 1604 and Huebner and 1604.


New Braunfels location

 

Please note: We are have moved our starting location to Cypress Bend Park! 


We have a little change of pace this week (no pun intended!)

 

Our routes will still have awesome views and a couple of hills, but we are heading out in a different direction!  Check out the maps on the website and directions below.  Be sure you familiarize yourself before Saturday!  Print if necessary.

 

Right on Peace

Left on Common

R on Veramendi

R on Gruene Rd

Gruene Rd goes downhill, curves to the left when it hits Albert, goes past Torrey Park (on your left), curves to the right at the railroad tracks (run parallel to the tracks for awhile), under Loop 337 and toward Gruene the town)

Halfers:  turn around at Ewelling Rd (on your right, past the Y where Rock and Gruene roads meet

Full group - keep on going!

L on Ervenberg

L on Edwards

L on River Road

Cross the Loop

R on Lakeview (apologizing in advance for this part)

R on Oakwood

L on 337

L on California

R on Ohio

L on Kentucky

L on Fredericksburg

L on Playground (into Landa Park)

R on Landa all the way out of the park

L on Landa St toward the circle

Go through the circle; Landa turns into Seguin Ave

Keep going on Seguin Ave

L on Faust

Run to the bridge (not over)

Turn around; back to Comal

R on Comal

R on San Antonio

R on Union

L on Mather

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!
 

Emergency Weather Policy
Rain or shine!
As we head into a weekend of questionable, weather, we felt it was appropriate to highlight USA Fit San Antonio's Inclement Weather Policy:

 

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.

Please note --

the price for the race increases on July 31

! This is earlier than in years past. Please register before the end of the month to save some cash!!!

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.

 

Looking ahead...
Here's what's coming up next!

Next meeting: Sat. July 30

Time:
  • Alamo Heights - 6:00 am 
  • Helotes - 6:00 am
  • New Braunfels - 6:00 am  
  • Stone Oak - 6:00 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 - Cypress Bend Park ** New location!

Call for info: 800-306-8974

Seminar: Training Logs
Workout: Group run/walk
 
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