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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 15
| September 1, 2011 | |
Greetings!
September is here... that means fall is near! As we await the arrival of "cooler" temps be sure to stay hydrated!
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Things to remember.... On Saturday we talking about how important it is to be mentally prepared as well as physically prepared. Here are some quotes to keep you inspired: "Mental will is a muscle that needs exercise, like the muscles of the body." - Lynn Jennings "Sometimes a slight pace change is all you need to snap out of a mental or pyhsical funk." - Mark Plaatjes, 1993 World Marathon champion "Running is 90% mental. The rest is in your head!" - Ray Zahab from Running the Sahara
"Running is a mental sport, and we're all insane!" - Unknown :) Speaking of things to remember... have you registered for your races??? Time is running out!!! Every member needs to register for both our benchmark 10 miler and our goal marathon/half marathon!!! |
Building Blocks
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| Alternative Exercises Methods: Yoga & Pilates 
Copyright 2010 USA Fit
Runners and walkers can benefit from alternative exercise methods that can enhance and improve their performance. When considering cross training activities, most people think of weight bearing sports as an alternate exercise for running. However many runners and walkers are seeing enormous benefits after including yoga and pilates into their weekly exercise routines.
Adding these exercise methods into a running or walking program can help reduce the risk of injury from muscle imbalances or limited flexibility, can condition and strengthen muscle groups not primarily used in running, and can also exercise some of the same muscle groups in different ways. However, cross training done at a high level can fatigue the body leading to a decreased performance if the body has not had ample recovery time. Remember, according to the Principle of Specificity, cross training should be used as a supplement to, not a replacement for, the primary sport. The Principle of Specificity states that training adaptations are highly specific to the type of activity and to the volume and intensity of the exercise performed. For example, if you want to be a better runner, you have to practice running.
As with any new exercise program, check with your health care provider.
Pilates
Joseph Pilates developed Pilates in the 1920's. Pilates aims at developing the body's "center" in order to create a stable core for all types of movement. The body's structure realigns and a balance is achieved within the musculo-skeletal system. This will result in the body moving with maximum efficiency and minimum effort, without risking injury. Pilates has become popular with dancers and athletes and is often used in rehabilitation.
Yoga
Yoga and running can be very complimentary. Runners primarily work certain muscles, mainly in the legs and core. Yoga, which utilizes all of the body's muscles, including the often-neglected stabilizers, makes the runner stronger and better functioning as a whole. A typical runner experiences pounding, tightening, and shortening of the muscles, and not enough restorative, elongating, and loosening exercises. Without the opposing exercises, the body will avoid injury by adapting and working around the instability. This will put stress on the muscles, joints, and the entire skeletal system. The result is an excessively tight body and tight muscles. Yoga can increase the runner's range of motion and flexibility, balance strength, and train the body and mind.
One local yoga studio that our members have enjoyed in the past is Nydia's Yoga Therapy on Lockhill Selma. They offer a "Yoga for Athletes" class that is a perfect compliment to our training. It is offered Mondays and Wednesdays at 7pm and Saturdays at noon. Your first two classes are free!
Here are some additional tips from Nydia:
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Benefits of Yoga for Runners:
1. We practice yoga in bare feet which helps to strengthen the muscles that support the arches encouraging improved weight bearing and optimal structural alignment that can reduce muscle and joint injury risk in running activities.
2. Rhythmic breathing in yoga practices can help improve cellular oxygenation and promote relaxation. When practiced during a difficult run, rhythmic breathing can help a runner improve focus & concentration, possibly to overcome fatigue and promote better running.
3. Yoga practice strengthens & improves the endurance of the core postural and extremity muscles necessary for promoting optimal upright positioning and can help improve running efficiency.
4. A balanced yoga practice can help to improve mobility and flexibility to the most common restricted muscles in a runner's body...hip flexors, quads, hip rotators and hamstrings...thereby possibly playing a role in reducing a runner's risk of repetitive stress injury.
5. A yoga practice promotes mindfulness and improves a runner's ability to listen to their body...this can aid in reducing injury when a runner is in tune with their body and able to adjust training as necessary---light training when there is fatigue, heavier training when the body is able.
6. A runner who participates regularly in a balanced yoga practice can experience all of the above benefits and might find that they will be able to run healthy for a lifetime.
Rules for stretching:
1. Breathe rhythmically with emphasis on deepening the exhalation.
2. Support your body with a chair or blocks to allow the body to relax into the stretch.
3. Hold steady at the end of your stretch in the posture for 10-20 breaths-deepen the exhalation.
4. Move deeper into the stretch after the fifth exhalation and continue to hold & breathe.
5. Perform these deep stretches at the END of your run.
6. Don't forget to rehydrate after running and after yoga. Take in a nutrient dense snack within an hour after activity for optimal muscle recovery.
7. Cross Train with Yoga on your low mileage or non-running days.
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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!
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 are back on the Quarry route this week. Water stops will be at 3 miles and just before 7 miles by the softball fields at San Pedro Park. You will get on the RnR marathon course at Ashby and Flores and will stay on the marathon course until your turn around. ATP will make it all the way to King William district. Start hydrating it is going to be hot!
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
Marathon runners will be running down 1604 to I10 then being very careful and using the traffic lights crossover the I10 access road to the entrance of the Leon Creek Greenway that's located right behind the Drury Inn. 15 Mile runners will be on the Greenway for a little less than a mile, hit their turnaround and come back to 1604, crossover the access road and head back to Solers. 17 Mile runners will be on the Greenway for about 1.5 miles which will take them a little past UTSA Blvd. They will hit their turnaround and come back to 1604, crossover the access road and head back to Solers.
The ½ Marathon runners will be on two courses. The 9 mile group will go down 1604 to NW Military go under 1604 and come back to Solers on the 1604 access road. 8 Mile runners will be on 1604 to Blanco head down Blanco to Bitters go up Bitters to 1604, crossover 1604 and head back to Solers. Water stop this will week be at: Bitters/1604 on the south side of 1604, Leon Creek Greenway parking lot, Huebner/1604 in front of Concordia Church.
New Braunfels location
Routes - these should be familiar to you. Halfers, same as the last two weeks, but run further before you turn around for 8 miles. Fulls, you've done this 15 miler before, and the 17ers have a detour to add 2 miles (pls note the extra 2 are NOT on the map, only in the instructions below.
8 mile
R on Peace
L on Mather
L on Union
R on Lincoln
R on Seguin (through the circle)
L on Mill (pass Walnut)
R on Live Oak
Continue on to Landa St. (water at the railroad tracks on Live Oak, before you reach the soccer fields)
L on Landa
Turn around at Springhill Dr. (you will see street on your right only, next to the light store)
15 mile & 17 mile *the map only shows the 15 mile. Please read the 17 mile detour.
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
Turn around at Orion Dr. (previously known as "Onion")
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
(17 miler detour!! While the 15 milers turn at Academy, you keep going until you reach Live Oak, rt on Live Oak, run to first RR tracks and turn around, back down Mill St., Right on S. Academy and follow the rest of the directions. Water at the RR Tracks)
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 |
| Cross Train with Us! | |  In Soler's Backyard Helotes
This fitness program will be challenging, fun and extremely effective. Our workouts are scalable to everyone - from elite athletes to people who are just getting started.
With this fitness program you will receive:
- qualified, attentive, enthusiastic coaching every time you workout with us
- receive encouragement and support from both your coach and fellow athletes
- become stronger
- build endurance
- become more confident
- increase your current fitness level
- increase your agility and balance
- get faster
- become more flexible
- improve your coordination
- experience different workouts at each session
Place: Soler's Sports Helotes Store Outside in the back!
Dates: Every M, W & F
Time: 6:00am - 7:00am
Price: Sessions are free from 8/29 thru 9/9; Beginning on 9/12, $85 per month
Coaches: Ronnie Gomez, Crossfit Level 1 Certified & Crossfit Endurance; April Gomez, Crossfit Level 1 Certified & Crossfit Endurance (Ronnie & April are site organizers for our Stone Oak location of USA Fit San Antonio!)
Contact: Ronnie, ph# 210.663.8908, ronnie.gomez@yahoo.com
Please call or email Ronnie to reserve your spot!
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| Bagel Break | |  After the workout on Saturday 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 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:
The Alamo Heights location will be substituting cold watermelon for bagels this week. Yum!
The Stone Oak location will have product samples from our newest sponsor RB Worldwide.
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. |
Race Discounts for Rock 'n' Roll
| |  Save $10 on the full or half
Time is running out!! 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 out before race day.
Register online now!
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. Sept. 3
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 Call for info: 800-306-8974
Seminar: None - long mileage this week!
Workout: Group run/walk
Bagel Break and Medical Q&A after the workout! |
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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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