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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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| 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 22
| October 21, 2011 | |
Greetings!
Our final taper is here! Just three more weeks until the big event! Whoo hoo!!!
Happy Training!
- Roger, Ashley, John & your USA Fit SA coaching team
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Week in Review
| |  Things to remember.... We had an awesome time at the final benchmark event last weekend. The volunteers made it extra special as we battled those Helotes hills! November 13th is going to be a piece of cake!
If you haven't seen them already, check out all of the photos that Coach Darrel posted from Saturday. They are beautiful! [Part1][Part2]
We also enjoyed some tasty recovery food courtesy of your wonderful coaches! Here are a couple of recipes from Saturday's feast!
SUPREME MACARONI SALAD - AH Coach Irene 1 small bag macaroni 3 hard-boiled Eggs 1 small can Spam 1 Cup Miracle Whip 6 oz. Cheddar Cheese 1 Cup chopped green onions ¼ Cup Mustard Cayenne Pepper to taste Boil macaroni until tender, drain. Chop green onions. Dice Spam, eggs and cheese. Put bottoms of chopped green onions in macaroni while still warm. Add mustard, stir and refrigerate until cool. Add eggs, cheese, Spam and green onion tops, toss well. Stir in Miracle Whip and cayenne pepper. Garnish with sprinkles of cayenne pepper. Colorado Broccoli Salad - AH Coach Amber
3 c. broccoli flowerets (bite size pieces)
1/2 c. sharp Cheddar cheese, grated
1/2 c. red onion, sliced
3 T. bacon bits (found in salad dressing section)
Dressing:
3/4 c. mayo
3 T. sugar
1 1/2 T. vinegar (used apple cider vinegar)
Combine broccoli, cheese, onion and bacon bits. Mix mayo, sugar and vinegar and toss with broccoli mixture. Chill and serve. Can also add dried cranberries or raisins and sunflower seeds. Can be prepared the night before except I wait to add the dressing until closer to serving time because it tends to wilt easily. Can be easily doubled to make a larger salad.
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Building Blocks
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| Final Taper
Now that we've done the last of our long runs, it's time for us to go into our taper. What exactly is the taper? The taper is the part of our training where we reduce the mileage and intensity the weeks prior to our event. Many rookies and novices have a difficult time understanding the logic behind the taper. The taper is just as key a factor in your training as building your mileage, doing your speedwork, etc. There are many variations on how long the taper process should last, and how much reduction in mileage there should be during the taper process, but all of the evidence points to having a taper period prior to your full / half marathon as an essential part of your marathon / half marathon training.
So, how does this work? Here is a key reason-RECOVERY. You've built up your mileage over the last 5-6 months, and you've run your longest run of your training program. For many of you, this is the longest you've ever run before. Now that the body has been stressed by this workload, it needs some recovery time to rebuild damaged cells, repair any micro tears in the muscle fibers, and to restock the body with glucose and glycogen. Remember that glucose and glycogen are the stored forms of carbohydrates in the body. This is stored as glucose in the blood and the muscles, and as glycogen in the liver. Your high mileage runs deplete these stores, so before your event, we've got to "fill up the tank".
Here's another key point that many novices don't grasp: NOTHING YOU DO IN THE LAST TWO WEEKS OF YOUR TRAINING WILL IMPROVE YOUR PERFORMANCE FOR THIS EVENT. Often, novice runners get nervous because they've missed some workouts, etc. They figure that now is the time to play "catch up" for those missed workouts-it's not! Doing so will only fatigue the body, and could even result in an injury. That's not an excuse to just plant yourself on the sofa for the next couple of weeks, but you should be cutting back on your mileage, and on the intensity of your workouts.
A common question novices ask is "Won't I lose my fitness if I back off on my mileage?" The answer is "No". First off, this time is not for completely turning into a couch potato, so we will still be running; however, we will reduce both the mileage and intensity. We'll still get the muscles moving, blood flowing, etc., and this will prevent us from losing our conditioning.
Still not convinced? How about doing a Google search? Try "marathon taper" (or a similar variation), and check out some of the articles you'll find there.
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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 will be on our Olmos Park route. Water and Cytomax will be at mile 3 and 9. Water is also available at the fire house at mile 4 and 8. Start plan on what you will wear for marathon day. Practice with it so that you don't get surprised on race day that it dosen't fit right. Break out those old sweats to use as throw aways on race morning. Finally start carbo loading now do not wait until the pasta party, stay hydrated and avoid training more than what is listed on the schedule. See you on the road, John
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 for a bit then turnaround, head back to 1604 and back to the store.
Marathon Red, Orange, Purple
Headed down a familiar and easy out and back course, 1604 to Lockhill Selma take the turnaround and come back up 1604 to the store. ** Water stop will be left down Lockhill Selma in the church parking lot**
Half Marathon Yellow, Red, Orange, Purple
1604 and down to Huebner, left down Huebner to Huebner Elementary turnaround come back up Huebner to 1604 and take 1604 back to the store.
New Braunfels location
This might be a great time for your to test any warmer clothing that you might want to wear on event day! I'm no meteorologist, but I don't think it will be close to 100 degrees on our run this weekend!
This may be our last official meeting at Cypress Bend Park. Our routes on the 29th will be staged in Gruene so we can cheer on the participants of the Chosen Marathon and Half Marathon after our run. Then we will be participating in the Wurst 5-miler on November 5. Then it is event weekend!! Please give Stacey a big thanks this weekend for letting us use the park.
Here are the routes -- see you Saturday at 6 am.
7 mile
Out and back route
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
Turn around at same place as always, by the yellow thing. (Water here)
10 mile
Out of the park, toward union, to Comal, across the Faust Bridge, to Church Hill, around to the Loop and Industrial, to Gruene Road, right on Sunnybrook and around the neighborhood and out to Hunter, down the hill in Gruene, all the way to Torrey Park, up the hill, and back to the park. Water at the church at Gruene and Hanz. This is the summary. Details on map, but you've run it before several times. Let me know if you need me to clarify.
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| The Home Stetch | |  The last TWO weeks
Don't forget that Thursday, November 10th, 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. Menu and ticket info will be published next week. Friends & family are encouraged to attend as well.
Here's how it shakes out:
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 |
Marathon Bliss
| | Congrats to Coach Greg
Stone Oak Coach Greg was recently in Argentina for Maraton de Buenos Aires with his Marathon Maniac girlfriend, Renee. Well they may have started the race as boyfriend/girlfriend, but they ended the race as fiancees! Congrats, Greg! Way to break past the wall at mile 22!
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| Winter Training | |  After the RNRSoler'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 Fast and Furious Program Want a customized program with faster workouts or support for Ultra races as well? Available for an extra $25 to the BASIC or PREMIUM membership. Training Dates & Times: Dec 11, 2011 - Feb 25, 2012 (new dates!) - Saturdays @ 7:30 am - Stone Oak, New Braunfels, Helotes
- Sundays @ 7:30 am - Alamo Heights
- MWF Cross Training @ 6:00 am - Helotes (Premium members only)
Locations - Soler's Sports Alamo Heights
- Soler's Sports Stone Oak
- Soler's TriSports Helotes
Download Flyer/Registration Form |
| Looking ahead... | |  Here's what's coming up next!
Next meeting: Sat. October 22
Back to our regular time & place!
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
Extras:
The Fall Fest 25k & 8 Miler is this weekend at the Joshua Springs Park & Preserve! This is a great race from the Alamo Series if you want another race under your belt!
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Thank you for joining San Antonio's premier marathon and half-marathon training program!
Sincerely,
Roger Soler, Ashley Rosilier & John Ruibal
Organizers, USA Fit San Antonio
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