Week 18

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

In This Issue

Week in Review

Building Blocks

Route Notes

Member T-shirts

Location Change

Home Stretch

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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National Sponsors

Issue: Week 18

September 22, 2011

Greetings!

We hope you basked in the glory of your benchmark race all week long! You are more than half way to your goal at this point... keep going strong!

Happy Training!

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

Week in Review

Things to remember....

On Saturday we met at the Army Dillo 10 Miler for our benchmark race. For many of you this was your first race experience!

Congratulations to all of the SAFitters who placed in their age groups!

Full results are available here:
http://results.active.com/uploads/pdf/117347.pdf

Do you have photos to share from the race? Or from any part of out season, for that matter... we have created an account at Photo Bucket so that everyone can upload your photos. Please do! We will use some in the newsletter, but more importantly we will use them in our end-of-season slideshow. You can also log in view or download the photos we have so far.

View the album:
http://s1179.photobucket.com/albums/x381/SAFIT_SOLERS/ArmyDillo2011/

Upload/Download photos:
URL: http://www.photobucket.com
User name: SAFIT_SOLERS
Password: runwalk

Here are just a few of the great shots from last Saturday!

Building Blocks

Benchmark Assessment

You should all be far enough removed from the race now that you can look back objectively and examine the training and preparation that led up to race day on Sunday. Here are some questions to ponder. Record your thoughts in your training log NOW -- you'll be very thankful to have them written down in November when you are finalizing your race plan!

How would you characterize your nutrition & hydration during the week before the race?
How well rested were you going into the race?
What was the timing and amount of your pre-race hydration and nutrition (night before and moring of race)?
What was the timing and amount of your hydration and nutrition during the race?
What was the timing and amount of your post-race hydration and nutrition?
What was your goal for the race? Did you meet it? If not, was the goal realistic?
Was there any point of the race that felt particularly "bad"? Particularly "good"? (be sure to review your race hydration/nutrition here -- is there any correlation?)
Was there anything you could have done during the race to improve your hydration/nutrition? Did the water stops work for you? Did you have enough gels or other supplies?
How did your choice of footwear, clothing & accessories work? Any problems?
How long and intense was your recovery period after the race?
Did anything surprise you during or after the race?
What area do you want to focus on for the next race?
What are you most proud of?

We will have more benchmark runs/walks before race day in November, although not any formal races as a group. Between now and November, you will have several mileage "peaks" with recovery/taper weeks in between. We will also have our final benchmark for all groups on Saturday, October 15, which will be 21 miles for the full marathoners and 12 miles for the half marathoners. (More details about the final benchmark will be coming soon!)

While these will not be actual races, they will be good test runs (no pun intended) for race day. Refine your pre-race plan and execute it on each of the peak/benchmark weeks. Then assess and refine again.

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 Quarry, Olmos park, downtown route this week. Manned water stops will be at 3 miles on Contour, 5.5 miles Howard and Kings Hyw, 7 miles San Pedro park by the Velero and south Main and Gunter at 9.5 miles. Make sure to start increasing your carbohydrate intake, hydrate and bring enough gels, 1 every 45 minutes to an hour. When you get back to the spectrum drink your recovery beverage within 30 minutes, continue to hydrate and get a well balanced meal within the next 2 hours. Don't forget to start saving ice and take an ice bath for 15 - 20 minutes when you get home.

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

Please see the Location Change article below for information about the meeting location for Sept 24.

New Braunfels location

Thanks to Lisa for making this week's routes!! They are familiar territory, hopefully. Those who are training for NB will run 9. Those who are training for RNR will run 8. Everyone will follow the same route until you reach Klingeman/Union. 9s keep going on Klingeman until you reach the golf course, and 8s turn on Union. You will meet up again on Common. Water will be right before the underpass/bridge thing on Ervenberg (~3 miles) and at the intersection of River Road and Lakeview (~6 miles).

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!