Week 11

USA Fit San Antonio Newsletter
2011 Season - Rock 'n' Roll Marathon & Half Marathon

In This Issue

Week in Review

Building Blocks

Route Notes

Bagel Break

Benchmark Race

Race Discount

Looking Ahead

Quick Links

Registration

Weeky Schedule

Discussion Board

Newsletter Archive

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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National Sponsors

Issue: Week 11

August 4, 2011

Greetings!

The heat is on!!! Read on for more tips on dealing with the oppressive temps while training...

- Roger, Ashley, John & your USA Fit SA coaching team

Week in Review

Things to remember...

On Saturday we talked about training logs.

Remember that your training log can be used to do so much more than track your shoe wear. How did you feel before, during, and after your run? What did you eat before, during, and after your run? What was your weekly, monthly, yearly mileage?

It takes a few minutes to fill out your log, but it can help you fine tune what does and does not work for you.

Building Blocks

Heat Injury

By Chilesa Jones Ready, Red Full Coach Helotes

At this time of year, many of us are running in some pretty extreme temperatures. As a result, we must take the necessary precautions to prevent injury. Now, if you are like most runners, we naturally possess an "invincibility" trait that at times causes us to feel that precautions are not always necessary. We push our bodies to the max, and even when we know we shouldn't run on our lunch break, we feel we have no choice because we've gotta stick to our "training schedule." Whatever the reason, we somehow convince ourselves that we won't suffer from extreme temperatures...that is, until we find ourselves exhausted, on the side of the road, head between knees and gasping for air.

So what is heat injury? Heat injury usually results from dehydration or exercising in extreme heat. The three main forms of heat injury are heat cramps, heat exhaustion (exercise-associated collapse usually occurring after finishing an event), and heat stroke (life-threatening condition requiring immediate medical attention). Our bodies are equipped to handle the rigors of exercise. In fact, we have a built-in air conditioning system called sweating. When environmental conditions exceed our body's temperature, sweat evaporates on our skin's surface, cooling the body. This works wonderfully in dry heat conditions. However, as the moisture in the air (humidity) increases, the rate of sweat evaporation is much lower since the air is already saturated with water vapor. This greatly decreases the beneficial effects of sweat production.

In addition, a lack of fluid intake is a key factor in many heat injuries. The importance of fluid consumption during exercise is heightened when performing in heat as the fluid you drink must replace that lost from sweating. Inadequate hydration, before, during or after running in high temperatures can be the major contributory factor towards heat injury.

So how do we prevent heat injury? First, run in the morning or evenings if possible. Avoid exercising in the middle of the day when the sun is at its strongest. Second, drink regularly throughout and after running to avoid dehydration. Do not wait until you feel thirsty! Third, ensure you have undertaken effective pre-season training so that your body can adapt to the heat conditions. Fourth, wear lightweight, light colored and porous materials when running. Fifth, take more breaks than normal when exercising in hot weather.

If this seems a bit overwhelming, take heart. Over time, it is possible to acclimate the body to performing in hot conditions due to adaptations within the respiratory, circulatory and musculoskeletal systems. Once acclimated to training in hot weather, the body initiates the sweating response earlier, increases the amount we sweat and dilutes the sweat produced so that it contains less sodium. However, if your body has not reached this point and you find yourself not feeling well during or after a run, immediately find some shade, lay down with the legs elevated, remove any additional clothing, and consume a sports drink containing electrolytes.

Run long, run strong, but don't run wrong. BE SMART...it's worth it!

Sources: http://www.sportsinjuryclinic.net/cybertherapist/general/heat_injury.php

Check out this KSAT 12 news clip about running in the heat featuring our very own David Guzman, co-organizer and Blue Full coach at our Alamo Heights location!

http://www.ksat.com/weather/28760044/detail.html

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 Nottingham route thru Terrel Hills, Oakwood Farms and Tobin Park. Water stops will be at 3 and 5 miles. For the Blue group and ATP, stay striaght on IRA Lee going south, you will get on the Tobin Trail at Austin Highway 12 mile turn around is at Eisenhauer and 14 mile turn around is just past rittaman road. When you get back to the Spectrum we will have MY Fit Foods providing some healthy refueling samples. Don't forget to give a shout out to our wonderful water stop crews. See you on the roads, John.

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 all be running down Blanco with the marathoners going to Churchill Estates to Huebner to 1604 and back. The 10 milers will be taking a left prior to hitting Stone Oak and heading up Sonterra Place back to Stone Oak and back to the store.

The ½ marathoners will be heading up Blanco and going through the Deerfield subdivision to Huebner back to 1604.

The 7 milers will be taking a left prior to hitting Stone Oak and heading up Sonterra Place back to Stone Oak and back to the store.

New Braunfels location

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

There is a 5k on Saturday at Landa Park (8 am) honoring a young athlete from Canyon High School who recently passed away. The 5k (3.1 miles) is at 8 am and the entry fee is $15. You are all welcome to run the 5k if you choose. Of course, we still want you to get your long run in, so I'm listing some options below. Feel free to reply to all if you want to make plans to run it with your running buds. It is nice to be around the race atmosphere, so I recommend trying it out if you feel comfortable. These small ones are a great way to give to a good cause while learning about what goes on during race day (timing chips, post-race food, fun, awards, etc) WE WILL STILL MEET AT CYPRESS BEND PARK AT 6 AM AS USUAL. The 5k is optional.

Halfers: I made the route so that you will reach 3 miles when you get to Landa Park. You can run 3 from Cypress Bend and run your other 3 for the event. You just have to find a ride back to Cypress Bend. Or plan for it and have one person park at Landa and car pool back to Cypress Bend.

Fulls: If you want to run the event, I recommend you do the 6 mile route I made for the Halfers and just start/end at Elizabeth/Hinman Island (it is a loop). Otherwise, I still have your 9 mile route below.

ALL: If you plan to do the event, you will need to plan your start time accordingly. Calculate your min/mile pace and do the math so you arrive at Landa right before 8 am.

Link to the event and registration site: http://www.athleteguild.com/running/new-braunfels-tx/2011-nolen-vargas-scholarship-5k

6 mile
R on Peace
L on Common
R on Veramendi
R on Gruene
L on Torrey (right after the park)
L on Elizabeth
L on Hinman Island (water fountains at the park)(this is ~3.5 miles)
R on Liberty
R on San Antonio
L on Seguin
L on Jahn
L on Comal
R on Garden/Lincoln (same street)
L on Union
R on Mather

9 mile
R on Peace
L on Common
R on Veramendi
R on Gruene
L on Ervenberg
L on Edwards
L on River Rd (Water at Edwards & River Road)
River Rd turns into Klingeman (keep going)
L on Elizabeth
R on Liberty
R on San Antonio
L on Comal
L on Garden/Lincoln (same street)
L on Union
R on Mather

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!

Bagel Break