Week 14

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

In This Issue

Week in Review

Building Blocks

Route Notes

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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Issue: Week 14

August 25, 2011

Greetings!

This summer hasn't been exactly "training-friendly" (45+ days over 100 degrees, oh my!) but you all have persevered! Congratulations on hanging in there -- fall is just around the corner!

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

Week in Review

Things to remember....

On Saturday we talking about the dangers of over training. Some important points to remember:

- As we approach weeks of taper during the latter half of the training program, some people are tempted to do more than is called for or to add in lots of other cross training activities. This is counter productive, as it does not allow the body appropriate rest -- which is the reason for the taper to begin with!

- Knowing your heart rate numbers can be quite effective in recognizing signs of over training.

- As the mileage gets higher, so does the need for solid nutrition and lots of rest throughout the rest of the week.

Building Blocks

Get your Head in the Game!

By Helotes Red Full Coach, Chilesa Ready

As we begin to run further distances and add more miles to our training schedule, it becomes more important to mentally prepare for the journey ahead. Just as we must train our physical bodies, it is equally important to train the mind. There comes a point in every marathon when the body becomes fatigued and the mind must be strong enough to take over and push you through the finish line. The tips listed below are designed to put you on the path to acquiring the mental stamina you need so that you can reach that goal.

1.    Embrace a cause
Many people run for various health awareness organizations or in honor of someone who has suffered/is suffering with an illness, disability, or disease. This is an excellent way to stimulate the mind when the body begins to feel fatigued and exhausted. It can help keep one focused on something other than the immediate race circumstances and give an overall sense of gratitude in the fact that you are physically capable of walking/running a marathon.

2.    Visualization
Whatever you believe, you can achieve. Part of the believing process is visualization. Every time you run, see yourself crossing the finish line. Always believe that you will be able to finish the race and have 100% confidence in your ability to complete it.

3.    Have a mantra
Repeat a short, motivational phrase to yourself, like "One step at a time" or "Keep pushing", while you are running/walking to help stay focused and centered. You may even have a line to a song or poem you enjoy that you play over in your head to keep you inspired.

4.    Train hard
Do hills and speed workouts to get accustomed to running/walking under stress. This will help train the mind on what to do when the body undergoes physical strain and discomfort. It will also help build confidence in your abilities and develop mental toughness.

5.    Beat boredom
Do whatever it takes to keep your mind occupied: Sing songs, play mental games, count people, talk to other runners. This will help distract the mind from the stress the body may be feeling.

6.    Positive self talk
Self talk is the internal dialog which goes through a person's mind. Training the mind to say things like "I'm feeling really good today" or "This isn't really that hard" keeps the internal dialog positive and should result in better performance.

7.    Mental bargaining
Making "mental deals" with oneself is an excellent way to overcome barriers. For example, if you have a mile left to go, rather than focusing on the whole mile, you may bargain with yourself by splitting the distance up into quarters. The self talk might play out as follows: "All right, I have a mile to go. That's four 1/4 miles. Running/walking 1/4 miles at this pace is relatively easy. Let's do this first 1/4 (which will be easy) and see how it goes."

8.    Break up your race
On your long runs, practice breaking up the course into smaller segments. It will make the distance feel more manageable. If you are at mile 17 of the marathon, for example, think, "One six miler, then it's just about a 5K to go." At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and focus on getting to the end of that segment.

Running/walking a marathon or ½ marathon is not easy. There will be some physical strain and discomfort, but a wise runner/walker will prepare the mind ahead of time on ways of coping with it.

"Finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible." John Hanc - running writer

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 on our regular Nottingham route -- note that the Dam 09 Tri will be racing through the OLMOS Basin and Contour Road. Water and gatorade will be on Urban Crest at 3.5 Miles at the 7 mile turnaround. Make sure to get water. This will be your water stop on the return trip.

Schedule note: ATP runners should be on week 15 of the booklet. We will also be skipping week 18. This will get us back on track for the 27 week schedule in the book.

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

The Marathon runners will be on a familiar course: 1604 to Lockhill Selma down that street for a bit hit the turnaround and head back to 1604 and back to the store.

The ½ Marathon runners will be headed down 1604 to Bitters, hang a right and crossover 1604 and head back to Huebner. At Huebner they'll be taking a left and heading to Stone Oak Parkway. 7 mile runners will take the right and head down Stone Oak back to the store. 8 Mile runners will need to crossover Stone Oak Parkway and continue on down Huebner until it ends take the turnaround and head back to Stone Oak Parkway. At Stone Oak they'll take a left and head back to the store.

New Braunfels location

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

7 mile