Week 20

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

In This Issue

Week in Review

Building Blocks

Route Notes

Home Stretch

Traveling Fit

Winter Training

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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Local Sponsors

Interested in becoming a sponsor? We are now accepting applications for the 2011 season.

Send us an email for more information!

National Sponsors

Issue: Week 20

October 6, 2011

Greetings!

Enjoy the taper this week, we are in the home stretch now!

Happy Training!

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

Week in Review

Things to remember....

We continue with our taper this week and next week is our final benchmark on October 15th. We are almost there!!!

Volunteers Needed - October 15!

Don't forget that we need water stop volunteers for our final benchmark on October 15th! Please send an email to info@sanantoniofit.com if you have friends or family who would like to volunteer!

Building Blocks

Dressing for the Weather

Talking about how to dress in cold or rainy weather might seem like a fantasy these days, but the reality is that in Texas you never know what you're going to get in November! (Apologizes to Forest!)

Hopefully we will get a chance to actually try out some clothing and gear for colder weather in a training run or walk just in case we need them on race day, but even if we don't, you should have a plan for what to wear if the conditions are different come November 13. You never know what the day will hold, and that certainly includes weather. You need to be able to handle rain, cold, hot, dry... as my kids say, "You get what you get, and you don't throw a fit."

Cool weather and dark mornings do create a challenge as far as dressing for your training. It's very common to overdress, resulting it being uncomfortably hot very quickly, and it's also important to make sure you are seen in the low light conditions. Here are some general guidelines to following during this season:

Weather	Guidelines	Suggestions
Overcast or dark	Wear light colors and/or reflective reflective gear	Reflective gear
Wet	A lightweight rain jacket that's cut for running and cycling will keep you dry without adding bulk.	Rain jacket Trashbag with arm and neck holes cut out
60-70°F	A light-weight, long-sleeved shirt with either shorts or thin running tights should be sufficient for most runners. For longer runs, you might be sheading the top sooner than you expect. For cycling, consider pairing armwarmers with a short-sleeved jersey.	Long-sleeved tops Running tights Armwarmers Throw-away sweatshirt to wear before race start
50-30° F	Layering is the name of the game in this temperature range. Your bottom layer should be snug and moisture-wicking, with an outer layer to add warmth. As an alternative, select heavier fabrics designed to be warm without layering. They will cost you more, but one outfit will carry you through the season. It is also important to keep your ears and hands warm. Headbands and gloves can keep you from having to overdress on shirts and pants.	Headbands Running gloves Running tights Layering tanks Long-sleeved tops Throw-away sweatshirt to wear before race start
<30° F	We don't do much of this in Texas! Be sure to have technical fabrics geared towards this temperature range.
All	Avoid 100% cotton, and opt for moisture-wicking fabrics instead so that your body stays dry as well as warm.

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 running our Olmos Park route this week. Water and cytomax will be at 3 miles. We will have another water stop at 5.8 miles at howard and craig place. If you know someone who would like to volunteer for this stop let me or David know. Start increasing carb intake, continue to monitor fluids and try to get as much rest as you can. Longest run next week in Helotes

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 Green
Headed down a familiar course, 1604 to Lockhill Selma left down Lockhill Selma until Bently Manor (before De Zavala) then turnaround, head back to 1604 and back to the store.

Marathon Red, Orange
Headed down a familiar course, 1604 to Lockhill Selma left down Lockhill Selma until Farne Castle then turnaround, head back to 1604 and back to the store.

Marathon Purple, Half Marathon Yellow
These groups will be doing a little bit more distance than 10 miles. This should be good as we head into our benchmark next week. We will be headed down 1604 to Lockhill Selma then turnaround, head back to 1604 and back to the store.

**Water stop will be on Lockhill Selma just around the corner on the left hand side.**

Half Marathon Red, Orange, Purple
Same as last week - 1604 and down to NW Military. Turnaround at NW Military and take 1604 back to the store.

**Water stops will be at Lockhill Selma/1604 and same as last week less than .5 miles past Northwest Military on the 1604 access road.**

New Braunfels location

Halfers - you are hitting the big 1-0 this week! Think back to the early days when you thought 4 miles was a lot...congrats for making it this far! Your route is below. If you are doing the NB event, you should be doing 7. Let me know if this is you, and I will send the route directly to you.

Fulls - I will be sending your 12 mile route Friday. It will most likely be a recycled one.

Directions:
Start at Cypress Bend Park
Out of park
R on Peace
L on Mather
L on Union
R on Lincoln/Garden
L on Comal
L on Faust
Go to Faust Bridge (2 miles)
continue over Faust Bridge
L on Ridgewood
R on Church Hill
Curve left on Post to Old Austin Rd
Keep curving left to parking lot along Loop 337
Right at parking lot
R on Industrial
L on Gruene Rd.
Water will be close to the intersection of Hanz & Gruene Rd. (in front of the church on the corner)
R on Sunnybrook after you pass Gruene Lake Village and before you enter historic Gruene
L on Fox Glen
L at end of Fox Glen
R on Clearwater
L on Hunter until it meets Gruene Rd again
Follow Gruene Rd down the hill, across the river, under the Loop, past Torrey Park, up the hill to Veramendi
L on Veramendi
L on Common
R on Peace
Back to park

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

Traveling Fit

Coach Janel in El Salvador I am still overseas but in El Salvador. You would be pround I climed a volcano today in a rainstorm, and had to wade through waterfalls and roaring rivers. I made it in about 20 min to the the top until it starting pouring but got some great views and with all those rock and climbing I'm pretty darn proud so I am still getting my work outs while away .lol.

- Coach Janel (Purple, Helotes)

Winter Training

After the RNR

Soler's Sports is thrilled to announce a 12 week training program beginning in December for runners and walkers of all levels training for a January or February full or half marathon.

Weekly supported long mileage workouts
Cross-training sessions included for Premium members
Fun & social group atmosphere
Half and full marathon training available
Training plans available for a variety of early 2012 events
Technical training shirt for all members
Discounts in Soler's Sports for the duration of training
Base mileage 5 miles for half; 13 miles for full marathon

BASIC Membership
Saturday or Sunday long mileage workouts
$100 for new members
$80 for returning members from any Soler's Sports or USA Fit program

PREMIUM Membership
Saturday or Sunday long mileage workouts
Monday, Wednesday & Friday morning Cross Training sessions
$145 for new members
$125 for returning members from any Soler's Sports or USA Fit program

Training Dates & Times: Dec 3, 2011 - Feb 18, 2012