USA FIT - Houston Winter Program
Is this email not displaying correctly?
View it in your browser.
August 26, 2013
Quote of the week
Tip of the week
"Many people shy away from
"When running, let
your jaw hang loose,
don't bunch up your
shoulders close to your
ears, and occasionally
shake out your hands
and arms to stay
relaxed."
hills. They make it easy on
themselves, but that limits
their improvement. The more
you repeat something, the
stronger you get."
- Joe Catalano
Brought to you by
Coaches:
Head Coach Ellias estabinsky@gmail.com
Purple Coach Sara sarasjacobson@yahoo.com
Facebook
Twitter
Table of Contents
Week Eight
This Week's Schedule
This Week's Route
Events and News
Safety and Etiquette
Reminders
Key Information
Winter Calendar
Contact
Week Eight
Hello All Winter Half Marathoners:
As our runs get longer, we will add additional elements that are important to enhance
completion and recovery.
So far we have focused on seeing that you stay hydrated, drinking every 1.5 miles,
approximately every 15 to 20 minutes. We have also stressed the importance of
electrolyte replacement along your runs. Hydration and electrolyte replacement
continues on your long runs even as the weather gets cooler and then cold.
Carbohydrate Replacement: After about 60 minutes of running, our bodies have used
all the readily available carbohydrates, the basic fuel of exercise. We then begin to
pull carbohydrates stored in our muscle, and that’s not so good. Carbohydrate
replacement while we run past 60 minutes is most commonly achieved through
replacement gels and drinks. By doing this, we help prevent our bodies from burning
muscle carbhydrates, thereby delayng muscle fatigue.
One of the gel forms of carbohydrates is a popular brand called Gu, one of the first
carbo replacement gels on the market. Gu comes in 1.5 oz. packets, and has about a
dozen different flavors. It is about the consistence of honey. You will find it’s best to
take gels at or immediately before your scheduled water consumption, as this helps
dilute them making it easier for the body to absorb. Other brands of carbohydrate gels
include PowerBar, Carb BOOM, and Cliff Shots (a gelatinous gummy bear consistence
carb replacement). My preference is for the non-gelatinous carb replacements as I
think they are more quickly absorbed into the blood stream, as they require less
digestive action.
Heavier solid carb replacements may take longer to digest and are not adviseable.
Pasta, pizza, bagels, and yesterday’s left over cinnamon rolls are all good sources of
carbs, and might be more fun to consume during your long run, but will take longer to
get into your blood stream. (remember, while running, your blood tends to flow away
from your stomach and to your muscles while occupied by delievering more oxygen to
your muscles, and focusing less on digestion).
I would like each of you to pick up 2 different brands of carbohydrate replacement gel
over the next couple of weeks to experiment with. The first run that I would like you
to use a gel on would be our first 7 mile run, a few weeks away.
Some electrolyte sport drinks also have some of the replacement carbohydates
needed. More on these drinks and Carboydrate replacement in our next newsletter.
Feel free to contact me if you have additional questions regarding electrolytes.
estabinsky@gmail.com
This Week's Schedule
Hill training locations are in the schedule below.
Please also note that on Saturday, plan on getting to your respective meeting
area at least 10 minutes prior to the 'feet to pavement' time listed in the
schedule.
GREEN
Monday - August 26 -- 50 minutes easy
Tuesday - August 27 -- Hill circuit - 45 minutes
5:30 a.m. - (Full and Half) - Meet in parking lot at Waugh and
Willia at
Spotts Park
6:30 p.m. - (Half Only) Meet at Memorial Park in Parking lot
where we meet
on Saturday mornings
6:30 p.m. - (Full and Half) - Meet at Jackson Hill and Scotland St.
Wednesday - August 28 -- off/cross train
Thursday - August 29 -- 45 minute tempo run
Friday - August 30 -- OFF
Saturday - August 31 -- 5 miles
Sunday - Sept. 1 -- OFF
Monday - Sept 2 -- 50 minutes easy
YELLOW
Monday - August 26 -- 45 minutes easy
Tuesday - August 27 -- Hill circuit - 45 minutes
5:30 a.m. - (Full and Half) - Meet in parking lot at Waugh and
Willia at
Spotts Park
6:30 p.m. - (Half Only) Meet at Memorial Park in Parking lot
where we meet
on Saturday mornings
6:30 p.m. - (Full and Half) - Meet at Jackson Hill and Scotland St.
Wednesday - August 28 -- off/cross train
Thursday - August 29 -- 40 minute tempo run
Friday - August 30 -- OFF
Saturday - August 31 -- 5 miles
Sunday - Sept. 1 -- OFF
Monday - Sept 2 -- 40 minutes easy
RED
Monday - August 26 -- 45 minutes easy
Tuesday - August 27 -- Hill circuit - 45 minutes
5:30 a.m. - (Full and Half) - Meet in parking lot at Waugh and
Willia at
Spotts Park
6:30 p.m. - (Half Only) Meet at Memorial Park in Parking lot
where we meet
on Saturday mornings
6:30 p.m. - (Full and Half) - Meet at Jackson Hill and Scotland St.
Wednesday - August 28 -- off/cross train
Thursday - August 29 -- 40 minute tempo run
Friday - August 30 -- OFF
Saturday - August 31 -- 5 miles
Sunday - Sept. 1 -- OFF
Monday - Sept 2 -- 40 minutes easy
PURPLE
Monday - August 26 -- 40 minutes easy
Tuesday - August 27 -- Hill circuit - 45 minutes
5:30 a.m. - (Full and Half) - Meet in parking lot at Waugh and
Willia at
Spotts Park
6:30 p.m. - (Half Only) Meet at Memorial Park in Parking lot
where we meet
on Saturday mornings
6:30 p.m. - (Full and Half) - Meet at Jackson Hill and Scotland St.
Wednesday - August 28 -- off/cross train
Thursday - August 29 -- 35 minute tempo run
Friday - August 30 -- OFF
Saturday - August 31 -- 5 miles
Sunday - Sept. 1 -- OFF
Monday - Sept 2 -- 40 minutes easy
This weekend's route
Half Marathon Training Route for Saturday, August 24
Green/Yellow/Red meet at 6:30 a.m. with feet to pavement at 6:40 a.m. - Please be on
time
Purple will be at 6:00 with a 6:10 feet to pavement start time -- Please be
on time
GREEN/YELLOW/RED/PURPLE ROUTE -- 5.15 Miles
1.
Head West to the trail head running toward the Living Bridge.
2.
Cross over the Living Bridge and run along the new crushed granite path
until it ends in a cul-de-sac.
3.
Run/walk carefully diagonally about 100 yards over uneven grass
crossing the street to Westcott.
4.
Head East along Wescott to Schuler.
5.
Right on Schuler to Arnot.
6.
Right on Arnot one block to Crestwood.
7.
Left on Crestwood down to Blossom.
8.
Left on Blossom running down to Westcott.
9.
U-turn at Westcott heading back to Crestwood.
10. Turn Left on Crestwood staying on Crestwood, cross Memorial and continue on
Crestwood .35 miles til it deadends.
11. U-turn on Crestwood back to Memorial.
12. Without crossing Memorial, turn left and run along the dirt path ¼ mile til
the path turns to asphalt,
13. Continue on the asphalt path back through the Park ending at the east
trail head.
http://www.mapmyrun.com/routes/view/275841161
Events and News

August 24 - Seminar on Running Form
Join us at 8:00 a.m. for a seminar on running form brought to by our
sponsor
Luke's Locker.

Elaina Dixon 5 Miler - Monday, September 2
This run benefits the Chevron Houston Marathon Medic Team. If you
use the
code usafit13 at the time of registration, you receive a $5.00
discount.
This is a good alternative to your regular Monday workout. Register
using
the following link:
http://secure.eztoregister.com/search/event.aspx?id=19737

September 11 - Women's Night at Luke's Locker
Join us at 7:00 p.m. at Luke's Locker for women's topics, food, drinks,
and fun.

September 14 - Seminar on Injury Recovery
Join us at 8:00 a.m. for a seminar on injury recovery from Koala's
Heath and
Wellness.

Luke’s Bagel Run
Luke’s Locker offers a variety of weekly organized runs. The link below
details these events. These are not directly associated with Houston
Fit,
but you are welcome to join them.
http://www.lukeslocker.com/company/locations/houston/
Safety and Etiquette
We want to present ourselves as the courteous running group we are,
therefore the following are important trail etiquette guidelines we must
follow on every run:
1. Run no more than 2 abreast
2. Run single file when conditions warrant (the path may be narrow and you are
meeting fellow runners)
3. If you are passing a runner, call on your left or on your right based upon the side
you are going to pass on
4. Call out hazards such as

Runner Up

Runner Back

Car Up

Car Back

Tree, curb, hole, post, or other hazards where a fellow runner could get hurt
5. When running on a trail, sidewalk, or path always run on the right hand side
6. When running on the street always run on the left side where you are facing traffic
and can see what is coming at you
7. If you and a car are both stopped and waiting for the other to go, let the car
resume first
8. Make sure you make eye contact with the driver. If you can’t, DON’T move in
front of or behind the vehicle
Reminders
1. Please do not fill up your water bottes from hydration stations marked with
other running club names.
2. Color groups will always meet 10 minutes before the time listed to discuss
routes and cover additional information prior to beginning the run.
3. If you have any questions, please go to the web page and submit your
question
4. You can access the schedule at www.houstonfit.com and click the schedule
menu
5. Please make sure you bring your hydration device
6. Please make sure you have filled out the back of your shoe tag
7. Always bring a towel or mat for core which will begin at 7:45 each Saturday
and immediately following your Tuesday or Thursday group runs.
8. Review the route before each Saturday morning long run
Key Information
What to Bring
1. Water. Hereafter referred to as hydration. You will be expected to carry some
form of hydration with you on every run. Now is the time to get used to your
hydration device. Whether it is a hand held system, a “fuel belt”, a fanny pack, waist
pack, camel back, or back pack, bring it along Saturday.
2. Shoe Tag. Included with your registration was a plastic tag. If you don’t have
one, let me know. The outside of the tag is reflective so as to increase your visibility
to oncoming traffic. The reverse side of this tag has space for emergency contact
information. Fill out this information with a sharpee and attach the tag to your
shoelace. If you change shoes, move your toe tag. Don’t leave the house for any run
without your ID. Make photo copies of your driver’s license and your health insurance
card. Laminate them or wrap them in saran wrap and bring them with you on each
run.
3. Watch. Not so much for timing your run as for being sure that you are on time
for the start. Remember that finding a parking space will be a challenge these first
few weeks. Come early and park in approved spaces. Towing and tickets can really
spoil your weekend. The start time for each week will be posted above in the
newsletter.
4. Manners. We will be a large group. Be courteous to and respectful of other
people we meet on the trail. Try to keep your voices down when we run through
neighborhoods so that people who are still asleep stay that way. Don’t use other
training group’s water stations. Refill stations will be provided by Luke's and
specifically for Houston Fit runners.
5. Appropriate Clothing. Wear clothing with light colors and reflective qualities. Hitech fabrics (no cotton) are a must in this heat and humidity. Wear a hat or visor.
The bill shields your eyes from the sun, helps to maintain a constant temperature
around your noggin’. It also protects your face from sun burn and protects your eyes
from spider webs and errant branches. Choose running shoes and socks which fit and
you have broken in. In all cases, avoid wearing anything untried (new) which may
cause blisters and/or chaffing issues.
6. A mat or towel for your core workout. Core will begin at 7:45 a.m.
7. Post-run refreshments. A change of clothes. A towel. A lawn chair for the
seminar. A cold sports drink, fruit, and a wet washcloth which you froze overnight.
Insect repellant and sunscreen. Place all of your valuables in your vehicle’s trunk or
out of sight. Take your key and never leave a key hidden on the outside of your car
somewhere.
Winter Calendar
SEMINAR SCHEDULE
SEMINAR
Seminar - Running Form
Seminar - Injury Recovery
DATE
LOCATION
8/24/2013
9/14/2013
Memorial Park
Memorial Park
2013/2014 Full & Half Marathons
RACE
DATE
Alaina Dixon 5 Miler
http://secure.eztoregister.com/search/event.aspx?id=19737
$5 discount with code usafit13
9/2/2013
RACE
Chicago Full
Marine Corp Full (Washington D.C.)
New York City Full
Disney ‘Wine & Dine’ Half Marathon (Anaheim, Ca.)
San Antonio ‘Rock N Roll’ Full & Half
Las Vegas ‘Rock N Roll’ Full and Half
Dallas Marathon Full & Half
Humble ‘Run Girl’ Half
College Station BCS Full & Half
Honolulu, HI Marathon Full
Kingwood Full and Half
Disney World Half (Orlando)
Disney World Full (Orlando)
Chevron Full Marathon Full & Aramco Half
Disneyland ‘TinkerBell’ Half Marathon (Anaheim, Ca.)
Maui ‘Oceanfront’ Full & Half
USA Fit Full & Half (Sugar Land)
Surfside Beach Full & Half
New Orleans ‘Rock N Roll’ Full & Half
DATE
10/13/2013
10/27/2013
11/7/2013
11/8/2013
11/17/2013
11/17/2013
12/8/2013
12/8/2013
12/8/2013
12/8/2013
1/1/2014
1/11/2014
1/12/2014
1/19/2014
1/19/2014
1/19/2014
1/26/2014
2/1/2014
2/2/2014
Galveston Marathon Full & Half
Austin Full & Half
Disney ‘Princess’ Half (Orlando)
The Woodlands Full & Half
Paris, France Half Marathon
The Beaumont ’Gusher’ Full & Half
Washington D.C. Full & Half
Seabrook ‘Lucky Trail’ Full & Half
Dallas ‘Rock N Roll’ Half
Thanks to our sponsors!
2/16/2014
2/16/2014
2/23/2014
3/1/2014
3/2/2014
3/8/2014
3/15/2014
3/15-16/2014
3/23/2014