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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 16
| September 8, 2011 | |
Greetings!
Don't forget that NEXT week is our group benchmark race! All San Antonio locations will be at the Army Dillo 10 miler on Sunday 9/18.
The New Braunfels group will be at the Gruene 10k THIS Saturday 9/10 and at their regular location next week.
YOU NEED TO REGISTER for your race!! See registration links below...
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Things to remember.... On Saturday we skipped the seminar and hit the road for some long mileage! Good job everyone, you are almost there! |
Building Blocks
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| Carb Loading 
Local dietician & nutritionist, Laurel Tierney, will be at the Helotes location on Saturday to discuss pre-race nutrition and carb-loading. She was at Stone Oak two weeks ago, and Alamo Heights and New Braunfels have had nutritionists visit for the seminar as well. It's hard to stress enough how important nutrition is for both your training and your race. There are simply physical realities about how our bodies store and create energy which means proper nutrition is not just a good idea, it's a requirement for success!
Here is some background information about muscle stores, from Everyone's Guide to Distance Running by Norrie Williamson.
The use of muscle stores of glycogen are basically restricted to the use of muscles in which they are stored, i.e. glycogen stored in upper limbs cannot be used to fuel the legs, but the driving of your arms will, to some extent, help you to keep your legs moving. Thus there is some benefit in ensuring that all muscles are loaded to their maximum.
In general terms, muscle glycogen cannot be used to fuel the nervous system and the liver glycogen cannot be used to fuel the muscles.
Assuming a normal diet of about 40% carbohydrate, which accounts for most of the western world, and assuming that a participant has rested for at least a day before an event, normal muscle glycogen stores will last 60-90 minutes. The rate of glycogen use will vary with the intensity of the exercise (speed).
An athlete completing several series of sprints will burn glycogen faster than one using a more uniform and lower rate of exercise. This is one reason why it is better to taper with quality running rather than long, slow running. Glycogen depletion of the muscle stores is likely in events lasting longer than 75-90 minutes at a more uniform effort, or in competitions that require a high number of high intensity efforts.
Although the liver stores or blood sugar may be supplemented during the course of an event to maintain normal levels, muscle stores do not accept significant supplementation during exercise. This implies that during events in which muscle store depletion is likely, a participant should use carbohydrate-loading (popularly refered to as 'carbo-loading') techniques to maximise muscle stores. These stores can be increased 2-3-fold above normal when carried out correctly. In events in which your liver glycogen could be depleted before your muscle glycogen, you will benefit from a combination of carbohydrate loading and energy supplementation during the event.
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| WEATHER ALERT | |  Please be aware
With the area wildfires this week, the smoky air has the potential to cause breathing problems for those who are sensitive.
Please be prepared with inhalers if you need them, or consider moving your workout indoors if you believe the air quality may be a problem. Please put your health first!
Issued by The National Weather Service
Austin/San Antonio, TX
1:22 pm CDT, Wed., Sep. 7, 2011
... AIR QUALITY HEALTH ALERT DAY... THE ALAMO AREA AIR COALITION HAS DECLARED AN AIR QUALITY HEALTH ALERT DAY FOR THE SAN ANTONIO AREA FOR THURSDAY SEPTEMBER 8, 2011. WEATHER CONDITIONS ARE EXPECTED TO BE FAVORABLE FOR PRODUCING HIGH LEVELS OF OZONE POLLUTION ON THURSDAY SEPTEMBER 8, 2011. VOLUNTARY ACTION IS NEEDED TO HELP REDUCE AIR POLLUTION EMISSIONS AND TO HELP PREVENT OZONE FORMATION. TO REDUCE OZONE POLLUTION... THE ALAMO AREA AIR COALITION URGES AREA RESIDENTS TO REDUCE VEHICLE TRIPS... CARPOOL... RIDE THE BUS AND AVOID RUNNING GASOLINE ENGINES. OTHER RECOMMENDED ACTIONS INCLUDE WAITING UNTIL AFTER 6 PM TO BUY GAS... MOW LAWNS OR RUN ERRANDS. IF REQUIRED... THE NEXT AIR QUALITY ALERT DAY NOTICE WILL BE ISSUED BY 3 PM THURSDAY SEPTEMBER 8, 2011. FOR ADDITIONAL INFORMATION ON WEEKDAYS CALL: ALAMO AREA COG... ... ... ... ... ... ... ... ... .210-362-5203 TCEQ MEDIA RELATIONS IN AUSTIN... ... ... ... 512-239-5000 |
| 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 Nottingham route. Water will be at 3.5 by the school. For those going 12 stay on Ira Lee until you cross under Austin HYW and then get on the Tobin Trail. Turn around is before the next bridge.
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
12 Mile Marathon Runners - Will be headed down Blanco to Churchill Estates, right on Churchill Estates and go all the way through this nice neighborhood. You will then take a left on Huebner and go down to NW Military where they will turn around and come back up Huebner to Bitters. Then take a left on Bitters and head up to 1604. At 1604 take a right and head back towards Stone Oak Parkway. Before getting to Stone Oak Parkway you will take a left, at Casa Grande restaurant, onto Sonterra Place and take this to Stone Oak Parkway. When you get to Stone Oak you will take a right and head back to Soler Sports.
10 Mile Marathon and ½ Marathon Runners - Will be headed down Blanco to Churchill Estates, right on Churchill Estates and go all the way through this nice neighborhood. When you come out of Churchill Estates you will take a right on Huebner and go to Bitters. You will then take a left on Bitters and head up to 1604. At 1604 take a right and head back towards Stone Oak Parkway. Before getting to Stone Oak Parkway you will take a left, at Casa Grande restaurant, onto Sonterra Place and take this to Stone Oak Parkway. When you get to Stone Oak you will take a right and head back to Soler Sports.
9 Mile ½ Marathon Runners - Will be headed down Blanco to Churchill Estates, right on Churchill Estates and go all the way through this nice neighborhood. When you come out of Churchill Estates you will take a right on Huebner and head up to 1604. At 1604 take a right and head back to Soler Sports.
Water this week will be at Blanco/Churchill Estates and Huebner/Bitters.
New Braunfels location
We will NOT be meeting at Cypress Bend Park on Sept 10. We will be running the Gruene 10k. Please register. Since the race is 6.2 miles, and we are all scheduled for more than that (8, 10, 11, 19...) I will have alternate plans for you. Either you can add on before the race, or get your long run in another day. |
| Member T-shirts | | Watch for more information
We know you are all anxiously awaiting our member shirts for the 2011 season and they are currently at the print shop. We have not yet received confirmation that they will be ready in time to deliver to the four locations by Saturday, but we are doing our best!
As soon as we get confirmation we will send out a special newsletter alert with details on where/when to pick up your shirt. Our goal is to have them distributed in time for you to wear at the race benchmark next week.
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| Member of the Week | |  Sharing the USA Fit Spirit
Our New Braunfels location has begun collecting nominations for Member of the Week. Watch for other locations to begin taking nominations as well.
We established the Member of the Week Award as a way to recognize those members who provide special encouragement or inspiration on Saturday mornings. Maybe someone told you "good job!" as you passed by on the course, or maybe someone was struggling and you were inspired by their determination and commitment. If you saw someone do something that touched you, we want to know about it! Look for the Member of the Week ballots when you return from your workout. Award winners each week will be recognized on Saturday and announced in the weekly newsletter.
Kimberly Farrell - New Braunfels MOW Anita Carrera, elementary school teacher and veteran USA Fit member, relays why she nominated fellow teacher Kimberly Farrell as Member of the Week.
"Months ago, I passed on to my fellow colleagues (teachers) that USA Fit would be training for the Chosen Half Marathon in New Bruanfels. Kimberly immediately expressed interest and I did my best to answer questions. I remember after the first run she said, "Does this get easier?" I reassured her that sometimes the first mile is the hardest but she's going to love it!
Fast forward to weeks later - I asked Kimberly how the running was going. Her response literally gave me goosebumps. "It is life changing," she answered. About every week she hits a new milestone: 5 miles, 7 miles, 8 miles and so on. She may not know this, but she reenergizes me. When I see her coming in (or passing me up) after our runs, I am just so proud of her! I have been so impressed with her improvement each week. When we called her a machine she simply said "I just stick to the running schedule!" If she were a student in my class I would definitely give her the Most Improved Award. Thanks for lifting my spirit Kimberly."
Kimberly's husband Patrick, also a USA Fit member, was more than than thrilled to support Anita's nomination.
"Kim has steadily improved and gone from a back of the packer to a front runner. She is really finding out that her former limitations were all mental. She loves the Saturday runs and sees them as a challenge to run faster and farther.
I've seen a transformation in sweet, quiet Kimberly. She has shown that she likes to push herself and compete, even if only with herself. My sweet wife has found that she has the heart of a lion and cannot wait to take on each new challenge.
She never dreamed she could run this far and has found a new confidence in other areas of her life because of her USAFit success.
I think she personifies what this program is about."
We encourage everyone to be on the lookout for USA Fit Spirit in action!
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| 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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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. 10
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: Carb Loading
Workout: Group run/walk
My Fit Foods will be at the Alamo Heights location this Saturday! |
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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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