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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 17
| September 15, 2011 | |
Greetings!
Don't forget that THIS week is our group benchmark race! All San Antonio locations will be at the Army Dillo 10 miler on Sunday 9/18 and there will be NO WORKOUT on 9/17.
The New Braunfels group did their benchmark race last week and WILL have a workout on 9/17.
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 talked about carb loading in preparation for our benchmark race this week. Here is a "race week nutrition plan" provided by Laurel Tierney, RD, LD. This week should be a test run of what you will do to prepare for your goal race in November. Carbohydrate Loading for Race Day
- Saturday - recover nutritionally from your workout!
- Monday:
- Start to hydrate consciously
- Begin to increase your carbohydrate intake and decrease proetin and fat.
- Write out your three day plan for the end of race week:
- Thursday: 3 grams of carbs. times your body weight i.e. 3 grams times 150 pounds equals 450 grams of carbs. for the day
- Friday: 4 grams of carbs. times your body weight
- Saturday: 5 grams of carbs times your body weight
- Decrease fiber intake. Spread out intake throughout the day.
- Day before race:
- Hydrate throughout the day. Carry water or sports drink with you at all time, especially when at the expo and packet pick-up. Use sports drink for carbs & fluid.
- Plan where you are going to eat on Saturday (more critical for out of town races!). Make early dinner reservations. Your largest meal should not be dinner!
- Bring food with you to meet your carbohydrate goal, you can't eat it all in one last meal.
- Race day:
- Have your Tried and True breakfast planned, packed and prepared. Breakfast should be calculated based on your wake-up time. .5 grams of carbs. per hour before exercise per pound of body weight. i.e. if you wake-up three hours before the race multiply your weight by 1.5 grams of carbs. Don't forget to drink at least 16 ounces of fluid upon waking.
- Don't try anything new during the race, stick to what you know, remember to drink on your schedule even if it's cold.
- Have fun!
Laurel Tierney R.D., L.D.
Nutrition for the Heart and Sole laureltierney@att.net 210. 479.3305
Mb. 887.3305
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Building Blocks
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| Race Prep
Here is our favorite timeline for race preparation. This applies to 5ks, triathlons, marathons, or whatever race you have on your calendar!
- Have all race gear/clothing assembled at least 2 days before the event (ex. Friday). Make sure you have everything you need!
- The most important night of sleep is 2 nights before the event (ex. Friday night). Don't count on a good night's sleep on the night before the race!
- Eat well-balanced, easily digested meal and hydrate well the night before the race (ex. Saturday)
- Eat two hours before the race start time (ex. 5:30 am). Try to eat a long-lasting (ie. low glycemic index) carbohydrate to give you sustained energy.
- Stop hydrating one hour before the race start.
- Arrive at the event, ready to warmup and stretch at least one hour before the start time.
You also should take some time to review the race course and mentally prepare for the event. Always review the race website and make sure you are familiar with race morning logistics.
Here are some additional details about our race, the Army-Dillo 10 miler.
- Pre-race packet pickup on Friday, 10a -3p Joseph's Bakery, 3420 N. St. Mary's @ Mulberry. Late registration/packet pick up 6:30 am race day.
- DIRECTIONS: Exit IH35 on Walters Road, process thru secruity with photo ID, turn left on Wilson, drive 300 meters to the Jimmy Brought Fitness Center.
- This race is at Ft Sam Houston, which means you will have to pass through the security checkpoint to get to the race start. PLEASE MAKE SURE YOU HAVE A PHOTO ID AND CURRENT INSPECTION & REGISTRATION ON YOUR VEHICLE AND PROOF OF INSURANCE!!!! They will not let you on base without these. You don't want to get all of the way to the race and then have to miss it due to one of these missing items!
- The race start time is 7:30 am. We will congregate as a group in the starting area at 6:45 am. Look for an Aqua colored flag.
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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
No meeting Saturday. See you Sunday at the Army Dillo 10 miler!
Helotes location No meeting Saturday. See you Sunday at the Army Dillo 10 miler!
Stone Oak location
No meeting Saturday. See you Sunday at the Army Dillo 10 miler!
Please see the Location Change article below for information about the meeting location for Sept 24.
New Braunfels location
We will be on the same route for 9, 10, and 12. It's an out and back; just turn around in different spots. We welcome the SA folks to join us if you are not participating in the benchmark race. Please note know our half group doesn't have yellow or faster. Our fastest is about 10:45 pace. Our fastest full is about 9:00.
From Cypress Bend Park
R on Peace
L on Common
R on Veramendi
R on Gruene (curves to left)
L on Torrey
L on Elizabeth (curves into Landa Park)
L on Playground Dr (through Landa Park) (WATER AT LANDA PARK)
R on Fredericksburg (sorry, guys)
Halfers turn around and come back when you get to Grandview (9 miles)
Fulls keep going
L on Ohio
L on Walnut
Fulls turn around at Walnut/Kerlick (10 miles) (across from the gas station) (WATER HERE)
12 milers keep going
R on Kerlick
L on Mission
Turn around when you reach Valley View
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| Member T-shirts | | Pick up from Soler's Sports
If you haven't picked up your shirt yet, stop by Soler's Sports in Alamo Heights, Stone Oak or Helotes to get your shirt. They are now at all three locations. Please wear yours this weekend to the benchmark race!
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Location Change
| |  Stone Oak - Sept 24
Mark your calendars! On Saturday, 9/24, the Stone Oak running group will be meeting at the Leon Creek Greenway Trail (not at Soler's).
You will run an "out" and "back" on a recreational trail with asphalt and concrete surfaces. This trail will be busy with other runners and bicyclist. If you've never ran on this trail hopefully you'll have great experience and it will be a nice change of scenery!
More details on our next Newsletter regarding mileage and location of water stops.
Place: Leon Creek Greenway Trail I-10 & Loop 1604 (Behind Drury Inn)
Time: 6:00 am
Parking: The Trail Head parking lot is behind the Drury Inn. There is also a parking lot under the freeway (I-10 & 1604)
If you want to see pictures of the trails below is the link to the San Antonio Parks & Recreation site.
http://www.sanantonio.gov/parksandrec/greenway_trails.aspx
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| The Home Stetch | |  Save the Dates
Mark your calendars for our final benchmark before race day! On Saturday, October 15, all groups will meet at for our last long run or walk before our goal race. Full marathoners will be doing 21 miles, and half marathoners will be doing 12 miles.
All four locations will meet together for this benchmark at the Soler's TriSports Helotes for our workout and celebration. The start time will pushed back to 7:30 am which is the start time for the Rock 'n' Roll race in November. Walkers will be able to start early if desired.
The final benchmark is always a fun event -- our wonderful friends and family host aid stations every 2 miles along the course (know anyone who can help?), and when you're done, there is a celebration with massage therapists, vendors AND a cookout, to boot! You won't want to miss this one! After the final benchmark, we will taper until race weekend.
There are two Soler's Sports sponsored Alamo Series races in this time frame as well that are optional for those who would like more race experience. The Texas MedClinic Half Marathon, 5k & 10k will be on October 8th at the Leon Creek Greenway, and the Fall Fest 25k, 8 miler & 5k will be on October 22nd at Joshua Springs Park & Preserve. Both of these races are excellent events and we encourage those who are interested in participating to use them as "warm up" events and not all-out races. We will still have Saturday workouts at all locations on these two dates.
Another date for the calendar is Thursday, November 10th, which is our annual pasta dinner and pre-race celebration. The dinner is fully catered and there will be a slide show, award presentations, fun & nervous chatter as we all get ready for race weekend. Stay tuned for the location, menu details and ticket information. Friends & family are encouraged to attend as well.
Here's how it shakes out:
10/8- Texas MedClinic Half Marathon, 5k & 10k (optional)
10/15 - 21 miler (marathoners) & 12 miler (half marathoners) @ Soler's TriSports Helotes
10/22- Fall Fest 25k & 8 miler (optional)
10/29- Regular meeting (taper)
11/5 - Regular meeting (taper) & last Bagel Break
11/10 - Pasta party celebration (location TBD)
11/12 - No meeting (go to expo & packet pickup)
11/13 - RACE DAY |
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. 17 (New Braunfels ONLY)
Time:
Locations:
New Braunfels - Cypress Bend Park Call for info: 800-306-8974
Seminar: None
Workout: Group run/walk
Next meeting: Sun. Sept. 18 (all SA groups)
Time:
- Meet at 6:45 under the aqua colored flag
- Race start 7:30 am
Locations:
Jimmy Brought Fitness Center
320 Wilson Road - Fort Sam Houston San Antonio, TX
Seminar: None
Workout: Benchmark Race
Don't forget to pickup your packet on Friday or on Sunday morning! |
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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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