|
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)
|
|
Join Our List
|
|
| 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 23
| October 28, 2011 | |
Greetings!
It is really getting close, can you feel it??? Read on for race details and end of season fun!
Happy Training!
- Roger, Ashley, John & your USA Fit SA coaching team
|
Week in Review
| |  Things to remember.... The benchmark photo link we sent out last week didn't work quite right, so Coach Darrel graciously uploaded the entire set to Flickr for us! Here is the link:
http://www.flickr.com/photos/60159595@N04/sets/72157627823924949/
Do you have photos from the season? Training, racing or just hanging out with your training buddies... we need them!!! Please upload your photos to our Photobucket account so that we can use them for our end of season slide show!
|
Building Blocks
|
| Life After Race Day The question we start to hear about now is... "what next?"! You've spent the last 23 weeks with a schedule and a place to be on Saturday mornings. Don't be surprised if you wake up on Monday, Nov 14th, not quite sure what to do with yourself! This is a common emotion, and I found a great article on marathontraining.com which is copied below.
Also, don't forget that Soler's Sports is offering a Winter Marathon Training group that will begin on Dec 11 with goal races in the Jan/Feb time frame. More details are later in the newsletter.
Marathon Training Program: Life After the Marathon
After experiencing the personal satisfaction of completing one's first marathon, many runners are interested in resuming their training immediately. While completing a marathon is quite exciting and motivating, extreme care must be taken in the weeks following the marathon regarding the rebuilding mileage of to pre-marathon levels.
The effects on the muscular-skeletal system are tremendous, as muscles have experienced micro-trauma, a fancy word for very small tears of the muscular tissue that normally occurs as a result of the physical demands of the marathon. This is a normal occurrence. These tears require adequate time to heal and regenerate. Jumping right into a heavy training schedule will slow down the recovery of muscles and soft-tissue. Even if the micro-trauma damage is minimal, the soft connective tissue and bones of the body are in a vulnerable state immediately following the marathon.
To reduce the possibility of incurring an injury, a prudent approach to the full resumption of training should be taken. Some training resources state that runners should take a week or so off with no running after a marathon. Instead, it is recommended to engage in cross-training activities to maintain cardio-vascular fitness while at the same time, allowing the body to rest, recover, and heal. My belief is that you must listen to what your body tells you. If you are experiencing muscular soreness, walking or easy cycling are ideal activities to loosen up the legs the week following the marathon.
Please refer to the chart that follows, Rebuilding Mileage (Schedule IV) for guidance in planning the resumption of your training. Schedule IV is based on the assumption that one's weekly level of training averaged 40 miles prior to the marathon. You will note that for each subsequent week following the marathon, there is a 25 percent increase in weekly mileage. In this example, 10 miles can be safely added each week following the event.
Rebuilding Mileage - Schedule IV Week # Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total 1 26.2 Rest Rest Rest Rest Rest Rest 26.2 2 3 Rest 3 Rest 3 Rest 3 12 3 6 Rest 4 Rest 6 Rest 4 20 4 8 Rest 6 5 6 Rest 5 30 5 10 Rest 6 8 6 Rest 5 35 6 4 Rest 4 Rest 4 Rest 4 16
Scheduling Your Next Marathon
How soon can you begin training for, and participating in your next marathon? The answer to this question depends on several factors. Some of these include, but are not limited to, years of running experience, type/intensity of the training program utilized for the previous marathon, energy/effort expended during that marathon, duration/completeness of leg recovery from the previous marathon, among many other factors.
Most experts say that two marathons should be the limit one should run per year (spaced six months apart). This rule applies both to the beginner and novice (regardless of marathon pace) along with the advanced runner who turns in a competitive (hard) effort. Experienced runners who complete their previous marathon at a moderate to easy effort may be able to compete another 26.2-mile race sooner than the recommended six-month waiting period. How much sooner depends upon the factors mentioned in the previous paragraph.
The central concept to consider is that the body needs adequate time to recover from a marathon. Training for, and competing in another 26.2 mile event before one's legs have fully recovered can lead to a variety of overuse injuries. Is it worth the risk? While I don't think that it is, the decision is ultimately yours.
Staying Motivated and Combating Burnout
It's not uncommon for runners to suffer post-event depression after finishing a marathon. This is due in part to achieving a goal that took much time and energy to accomplish. Days after the event, runners oftentimes feel a void in their lives. Until you are ready both mentally and physically to set new goals, consider the following strategies to deal with reduced motivation and/or burnout: Run simply for fun, not worrying about following a training schedule; Supplement your running by participating in cross-training activities; Take a break altogether from running; Spend more time with family and friends and enjoy some social activities or non-athletic hobbies.
Setting New Goals
When the burnout phase is over, or if you were lucky enough to avoid this period, think about some running goals you'd like to accomplish over the next few months. Keep in mind that these don't necessarily have to center around a marathon. You may wish to improve your 5K time or perhaps, you might be interested in completing a triathlon. See strategies above regarding the setting of new goals.
|
| 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 The Nottingham route. Water and cytomax will be at 3.5 miles and 3.5 miles to go on your return trip. Time to start visualizing your race. Start doing some pre planning to ensure you get to your starting corral ion time, Plan to have a rally point for your friends and family, work out your details now so you can enjoy your race. 2 weeks to go, trust your training, rest, hydrate and fuel. See you on the roads 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 turnaround at Lockhill Selma, head back up 1604 to the store.
Marathon Red, Orange & Purple Headed down a nice but challenging course, Blanco down to Deer Crest (light and crosswalk)hang a right onto Deer Crest head through the Deerfield subdivision to Huebner Road. On Huebner hang a left and enjoy some nice rolling hills until you get to Stone Oak Parkway. At Stone Oak hang a right and head back to the store.
Half Marathon Yellow, Red, Orange, and Purple Headed down a familiar course, 1604 to NW Military turnaround at Northwest Military, head back up 1604 to the store.
Water stops will be at the Exxon at NW Military and 1604 and at Concordia Lutheran Church on the corner of 1604 and Huebner Road.
New Braunfels location
We are on the home stretch! Please read below for important info for this week and next.
- NOTE DIFFERENT LOCATION - We are starting and finishing at Gruene Hall this week so we can support the runners/walkers who are participating in the NB Chosen Marathon & Half Marathon.
- NOTE DIFFERENT TIME - We are starting at 6:30 so we can cheer the finishers without waiting around.
- Fulls are doing 8 and Halfers are doing 9 this week.
- Please send your support to our team members who are participating in events this weekend - Tammy & Robin are heading to DC to complete the Marine Corp Marathon!!! Sandy, Dawn, and ???? [anyone else] are doing the Chosen Half. We will be cheering for ya! Let me know if any of the rest of you get a bee in your bonnet to do this one on Saturday.
- Nov. 5 - DON'T FORGET WE ARE DOING THE WURST 5-MILER, plus 1. If you don't want to do the race, let me know and I'll make you a 6 mile route.
- USA Fit Marathon & Half Marathon - this is in Houston; you should have received an email about it. I hear it is a lot of fun!
- I hope you all got Anita's email about the pre-race dinner. Mark your calendar for Thursday, Nov 10 (members only - the post-even party will be family-friendly)
- Routes!! These are new routes, with some familiar areas. There will be one water stop that you pass twice. Fulls and Halfers have similar, but not the same routes.
Halfers: 9 mile starting from Gruene Hall start at Gruene Hall straight on Hunter R on OLD FM 306 Cross Common R on Sundance Pkwy L on Common L on Club Crossing Go right past last street (Southwing) and turn around and go back L on Common L on Gruene (water at Common & Gruene on corner with shopping center) R on Industrial L at parking lot right before Loop 337 L on Church Hill Follow Church Hill as it curves to the right, past the school, under the Loop, and straight R on Rusk R on Broadway L on Wood Meadow (pedestrian access only) When exiting Wood Meadow trail, take immediate right, then immediate left (should be on Riverside) Follow Riverside as it curves right, goes straight and then curves right uphill L on Summerwood Cross Loop 337 L on Buttercup R on Azalea L on Gruene (water at Gruene & Common) Take Gruene all the way back to Gruene Hall Stretch, cool down, go cheer on Chosen participants at Rockin R down the hill
Fulls: 8 mile starting from Gruene Hall start at Gruene Hall straight on Hunter R on OLD FM 306 R on Common L on Club Crossing Go to Club Crossing, turn around and go back L on Common L on Gruene (water at Common & Gruene on corner with shopping center) R on Industrial L at parking lot right before Loop 337 L on Church Hill Follow Church Hill as it curves to the right, past the school, under the Loop, and straight R on Rusk R on Broadway L on Wood Meadow (pedestrian access only) When exiting Wood Meadow trail, take immediate right, then immediate left (should be on Riverside) Follow Riverside as it curves right, goes straight and then curves right uphill L on Summerwood Cross Loop 337 L on Buttercup R on Azalea L on Gruene (water at Gruene & Common) Take Gruene all the way back to Gruene Hall Stretch, cool down, go cheer on Chosen participants at Rockin R down the hill
|
| 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. See next article for full details.
Here's how it shakes out:
10/29- Regular meeting (taper) 11/5 - Regular meeting (taper) & last Bagel Break 11/10 - Pasta party celebration (Spaghetti Warehouse) 11/12 - No meeting (go to expo & packet pickup) 11/13 - RACE DAY |
Pasta Dinner
| | We need your RSVP!
Let's party! The time is near for our end-of-season pasta party! This annual event is a fun time to celebrate our achievements, reminisce about the season, and get pumped for "the big day," all while enjoying a great pasta meal together. This party takes place the Thursday before the marathon and half marathon, and will include slideshow from the season as well as the presentation of some special awards.
Spaghetti with Meat Sauce
Spaghetti with Tomato Sauce
Spaghetti with Marinara
$14.00 inclusive
All entreés include a crisp house salad, freshly baked sourdough bread and your choice of soft drink. Tax and gratuity included. Each Guest will be able to select one entrée from the options above.
We have negotiated a great dinner price from The Spaghetti Warehouse AND this year you will not have to pre-pay for your tickets. You will pay individually at the restaurant. HOWEVER the space is limited so you must RSVP no later than Nov 4th in order to have a seat.
View Invitation & RSVP today!
|
| 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 29
Time: - Alamo Heights - 6:00 am
- Helotes - 6:00 am
- New Braunfels - 6:30 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 - Gruene Hall* Call for info: 800-306-8974
*Note that the New Braunfels group is meeting a different location and at a different time this week so that they can cheer on their members in the Chosen: Marathon & Half Marathon for Adoption race!
|
|
|
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 |
|
|