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Midweek Workouts
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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 12
| August 11, 2011 | |
Greetings!
Summer is winding down but the temperatures aren't! Keep hydrated and be safe on the road!
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Things to remember.... On Saturday we talked about heat illness and dealing with hot weather. Be sure you're familiar with the route, and that you know where the water stops are. It doesn't hurt to carry a small amount of cash, in case you need to purchase something at the convenience store.
We also welcomed doctors from both Airrosti Rehab Centers and The Non-Surgical Center of Texas at our monthly bagel break and medical Q&A. We appreciate their efforts to keep our members healthy and in training!
Dr. Stephen Offenburger shared with us a great flyer on using foam rollers. Enjoy!
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Building Blocks
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| Cross Training 
Cross training is becoming more popular as people want to get in better shape and add variety to their workouts. Doing the right kinds of cross training can make a huge difference in a person's running or walking performance. Doing too much or doing the wrong types of workouts can also keep you from reaching your running or walking goals.
The benefits to cross training include injury prevention, injury rehabilitation, preventing boredom by adding variety, and for training muscle groups not emphasized in running or walking but which can enhance overall fitness as well as running and walking performance. It is also a great way to stay in shape after the marathon if a person is trying to limit the amount of pounding on his/her body.
There are many aerobic cross training options, however the ones that most closely mimic running are aqua jogging, followed by the elliptical trainer. According to research from the University of Wisconsin, when comparing an elliptical trainer to a treadmill, there was no significant difference in terms of oxygen consumption, caloric expenditure, and heart rate. The biggest advantage to the elliptical trainer is that it reduces the impact to less than half what the treadmill produces.
Aqua Jogging is the one activity that most closely mimics running but without the impact. It is the best form of exercise for an injured runner because it takes your legs through the running motion without any of the impact. This activity is done in deep water with either a vest or a belt such as an "aqua jogger." Research indicates that this type of exercise, done while rehabilitating an injury, returned the athlete to practice much sooner than other types of cross training. Many of the top athletes also use this type of cross training to add to their mileage without adding to the stress on their body.
Other types of aerobic cross training options are bicycling, swimming, stair climbing, aerobic exercise classes, roller blading, and hiking. It is important to understand and recognize the goal of the cross training exercise. If it is to rehabilitate an injury while trying to maintain running fitness then doing either the elliptical trainer or aqua jogging are the best options. If it is to supplement your running workouts for more overall fitness then one of the other forms of cross training might be best.
It is important to consider the intensity with which to perform the cross training exercise. As the running/ walking mileage increases there is more stress put on the body and more recovery time needed for repair. It is very important not to add stress by cross training at too high an intensity. Spinning classes and other forms of high intensity aerobic exercise should be cautioned during marathon training for beginning runners and walkers. If the goal is to train for the marathon or half marathon, the athlete may have to make a decision to cut down on other forms of high intensity and high impact cross training to avoid injury.
Non-aerobic cross training is a great way to increase strength and improve overall fitness. Strength training can be done in or out of a gym and should be included in every runner or walker's weekly regimen. Running and walking do not hit all the muscle groups in the body, so to enhance a person's performance along with providing upper body strength this type of training should be incorporated into the runner's or walker's program. One should be careful not to overdo leg exercises during a training program however. This is especially true during the taper phase of the program.
Other forms of non-aerobic exercise include basketball, racquetball, volleyball, tennis and boxing. These are great forms of exercise for fun and to add to overall fitness. However, use caution when the mileage starts getting quite long. It is not wise to play basketball or other team sports after a long run when the legs are fatigued. This is a recipe for injury. |
| 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 make it to mile 7.5 on the New rock and roll marathon course. The course will have less hills then in prior years. the corner of Ashby and Flores at San Pedro Park is where we merge onto the RnR course. You will stay on the rock and Roll course for about 1.5 miles if you are running 16 this week. Turn around is at Camden and Main. Manned Water Stops will be at 3 miles, Carol will be there, this is her last week so be sure to tell her thanks, Margret will be at 5.5 at Howard and craig Place, let her know how much you appreciate her. If you know of any one that would like to man a water stop let your coaches know. water and bathrooms are available at 1.8 by the softball fields, bathrooms are at the park to the right, 4 miles at the fire station and at 6.5 and san pedro park. there is also a gas station at san pedro park if you need water or sports drink, a couple of dollars in a zip lock is always a good safety rule. Make sure to prehydrate, use body glidebring gels and a recovery drink. See you on the roads Coach 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
This week the Marathoners are going to see a lot of 1604. Marathoners will be headed out 1604 to Lockhill Selma hit 16, 14 or 13 mile turnaround and come back to 1604. 16 Mile marathoners will need to take a little side trip down NW Military for some added distance before coming back to 1604 and back to Soler Sports. Just like the last time we ran this course water will be at Lockhill Selma/1604 and Huebner/1604. This week the 1/2 Marathoners are going down 1604 to Huebner Road for an out and back, 6 mile turn around will be at Bitters/Huebner and the 7 mile turn around will be at the entrance to Huebner Elementary.
New Braunfels location
Please note: We are have moved our starting location to Cypress Bend Park!
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
14/15 mile
R on Peace
L on Common
R on Veramendi
R Gruene Rd - down hill, curve to left, past the park, curve to the right, under the loop, toward Gruene, up the hill, veer to left at top of hill (water at Gruene/Ervenberg)
Merge into Hunter (left)
Take Hunter all the way past 306
14 milers - turn around at RR tracks
15 milers - turn around at Onion Dr.
Back to Gruene, down hill
R on Ervenberg (water)
L on Edwards
L on River (water at River/Lakeview)
River turns into Klingeman
L on Elizabeth; stay on Elizabeth around to Landa Park Dr.
L on Landa Park Dr.
L on Landa St.
R on W. Mill
L on S. Academy (water at Academy & Jahn)
L on Jahn (cross Seguin)
L on Comal
R on Garden/Lincoln
L on Union
R on Mather
take full circle in the park to make full 15 miles
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| 2011 Course Announced | |  Rock 'n' Roll SA The official course map for the 2011 marathon & half marathon was released this week. The changes from the 2010 course are relatively minor and are mostly between miles 5 and 9. Also announced was a Bike Tour covering 22 miles of the race course prior to the marathon start. This means there are even more opportunities for locals to participate in race weekend. This may be a fun way to encourage friends and family who have not trained for the run/walk distance to join in the fun! |
| New Sponsor: RB Worldwide | |  Watch for samples near you!
We are pleased to welcome a new sponsor for USA Fit San Antonio - RB Worldwide. Jessica and Leonardo Bosquez are also runners at our Helotes location.
RB Worldwide provide some samples last week at Helotes of the popular XS Energy drink. They will be bringing samples of ROC2O Antioxidant Enhanced Drink Mix to other locations over the coming weeks as well. Here are some product highlights:
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 XS ENERGY
When there's no real competitor in sight, you simply have to find ways to keep raising your game.
That's a longstanding reality with XS®, already the only energy drink on the market with 14 varieties across five categories. XS® Energy has gone well beyond offering traditional energy drinks to provide energy solutions that meet every conceivable energy consumer's needs.
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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 it sells out!
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 and the code expires on Sept 30.
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| Looking ahead... | |  Here's what's coming up next!
Next meeting: Sat. Aug. 13
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: Cross Training
Workout: 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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