July 28, 2013
Quote of the week
Tip of the week
“In running, it doesn’t matter
Running in the hot Houston
whether you come in first, in
summers breaks down your
the middle of the pack, or last.
shoes quicker. You can make
Facebook
You can say, ‘I have finished.’
them last longer by buying
Twitter
There is a lot of satisfaction in
two pairs of shoes and
that.”
alternating between them on
Fred Lebow, New York City
your runs. This allows one
Marathon co-founder
pair to dry out and
decompress while you are
running in your other pair
Brought to you by
Coaches: Bradley and Cara
Table of Contents
Week Four
This Week's Schedule
This Week's Route
Events and News
Safety and Etiquette
Reminders
Key Information
Winter Calendar
Contact
Week Four
Saturday morning started off wet however there was no lightening so we were good
to go for an excellent 6 mile run. Everyone looked extremely strong as they
completed this run. Keep up the excellent work remembering to run those negative
splits.
Cross Training
The weekly schedules suggest cross-training on your off days. An article I read began
by stating cross training does your body good. It builds strength and flexibility in
muscles that running doesn’t utilize. It prevents injury by correcting muscular
imbalances. However, it also stated that approximately 35% of runners never crosstrain. I encourage you to try to incorporate cross training into your routine. Below
are some suggestions for cross training:
Cycling/Spinning: Cycling and spin classes are also great low-impact ways to boost
your cardiovascular fitness and strength, especially your quads and glutes.
Swimming: Swimming is an excellent cross-training activity for running because it's
not weight-bearing, so it gives your joints (which take a lot of stress when you're
running) a break. It allows you to build strength and endurance, and also improve
flexibility. It's a great balance for running because you'll really work your upper body,
while giving your leg muscles a breather. Swimming is especially recommended for
people who are prone to running injuries or are recovering from an injury. Some
runners also find it very relaxing and meditative.
Water Running: Water running is a great alternative for injured runners or as a
substitute for an easy running day. It's also a smart way to get in your runs during
hot and humid weather. While you can run in the water without flotation aids (vests,
belts, etc), you’ll find the workout to be easier with them.
Weight Lifting: Strength training allows runners to improve the strength in their
running muscles, create balance between unbalanced muscle groups, and focus on
keeping their legs strong during injury recovery. You can do either resistance training,
where you use your own weight for resistance (pushups, for example), or weight
training, where you use weights (free or machine) for resistance (leg press, for
example). Strength training is an excellent opportunity to strengthen your core, which
helps runners avoid fatigue and maintain their form.
If you are getting sore after
weight lifting, back off the amount. Do more repetitions with less weight.
Yoga: Yoga offers some of the same benefits as strength training, since you'll use
your body weight as resistance to strengthen your muscles. You'll also improve your
flexibility since it involves a lot of stretching. Many runners find yoga a great way to
relax after a long run or tough workout.
My challenge to you for the week is to try some type of cross training if you have not
been incorporating this into your routine already.
Hydration and Electrolytes:
In two weeks we will begin providing refill stations that will contain water and
Gatorade. Gatorade is providing their Endurance Formula for us to use this
season during our long training runs. Below is some information regarding
this product and a comment from Gatorade:
Train With What’s on Course
Your race is getting closer and you’re
training hard to perform at your best. As you
prepare for race day, train with Gatorade
Endurance Formula – the sports drink that
will hydrate you on course.
Gatorade Endurance Formula is
scientifically formulated to meet the
needs of endurance athletes. It contains a five-electrolyte blend including nearly
twice the sodium (200 mg) and more than three times the potassium (90 mg)
compared to original Gatorade Thirst Quencher. Drink Gatorade Endurance Formula to
help sustain hydration, maintain proper fluid balance and help replace key electrolytes
lost in sweat during long distance training and racing.
Fuel your pre-race training with Gatorade Endurance Formula and other Gatorade
Endurance products by finding them at a store near you or ordering online.
Good luck with your training and we will see you on race day.
This Week's Schedule
This week all weekday runs will be on your own. We will not start organized
runs during the week yet. 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 - July 29 -- 40 minutes easy
Tuesday - July 30 -- 35 min hill circuit (4 x 4 min on hills x 3 min recovery)
Meet at Stude Park - Parking lot at Usner and Michaux
Meet in small parking lot - feet to street at 6:30 p.m.
Wednesday - July 31 -- OFF/Cross train
Thursday - August 1 -- 45 minute tempo run
Meet at Memorial Park - Living Bridge - 6:30 p.m.
Friday - August 2 -- OFF
Saturday - August 3 -- 8 miles
Sunday - August 4 -- OFF/Cross Train
Monday - August 5 -- 45 minutes easy
YELLOW
Monday - July 29 -- 40 minutes easy
Tuesday - July 30 -- 35 min hill circuit (4 x 4 min on hills x 3 min recovery)
Meet at Stude Park - Parking lot at Usner and Michaux
Meet in small parking lot - feet to street at 6:30 p.m.
Wednesday - July 31 -- OFF/Cross train
Thursday - August 1 -- 45 minute tempo run
Meet at Memorial Park - Living Bridge - 6:30 p.m.
Friday - August 2 -- OFF
Saturday - August 3 -- 8 miles
Sunday - August 4 -- OFF/Cross Train
Monday - August 5 -- 45 minutes easy
RED
Monday - July 29 -- 40 minutes easy
Tuesday - July 30 -- 35 min hill circuit (4 x 4 min on hills x 3 min recovery)
Meet at Stude Park - Parking lot at Usner and Michaux
Meet in small parking lot - feet to street at 6:30 p.m.
Wednesday - July 31 -- OFF/Cross train
Thursday - August 1 -- 45 minute tempo run
Meet at Memorial Park - Living Bridge - 6:30 p.m.
Friday - August 2 -- OFF
Saturday - August 3 -- 8 miles
Sunday - August 4 -- OFF/Cross Train
Monday - August 5 -- 45 minutes easy
Marathon Training Route for Saturday, August 3
The Group will meet at 6:10 a.m. Please be on time.
GREEN/YELLOW/RED -- 7 Miles + 1 mile before rest of HF groups
1. Head towards Loop 610 on path
2. Go under Loop 610 (WATCH FOR CARS EXITING FEEDER TO WOODWAY)
3. Turn left on Riverway
4. Continue straight to brown fence at Omni Hotel and turn around
5. Head back to Riverway and turn left
6. Continue on Riverway past church and turn left on Sage
7. Turn right on Holly Springs
8. Turn right on Tanglewood onto path on esplanade
9. Turn around at Chimney Rock and head back down path to San Felipe
10. Turn around and head back to Holly Springs on path
11. Turn right on Holly Springs
12. Turn left on Sage
13. Turn right on RiverWay Dr.
14. Turn right on Riverway
15. Turn around at brown fence
16. Turn right on Woodway
17. Stop where you started
http://www.runningahead.com/maps/8b3bd1736f1247f79fd19e743cbaf195?unit=mi
Events and News

Gait Screening - August 3 and August 4
Koala's is conducting Gait Screening specifically for Houston Fit Members.
Registration is required to attend. Please follow the link below to find out
more about the screening and information on how to schedule your individual
screening session.
http://tinyurl.com/k5e672q

August 10th will be photo day.
Weather permitting we will take a group photo and then pace group
photos.
Photos will available for download at no charge. Don’t be late.

San Antonio Rock n Roll discount
Half Marathon Relay - $155/team through July 31
Mini – $40 for first 500 to register
http://runrocknroll.competitor.com/san-antonio/mini-marathon
http://runrocknroll.competitor.com/san-antonio/event-details/rock-n-
rollrelay

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 refill from water stations if they have another running clubs
name on them.
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 - Nutrition
Seminar - Running Form
Seminar - Injury Recovery
DATE
LOCATION
8/10/2013
8/24/2013
9/14/2013
Memorial Park
Memorial Park
Memorial Park
2013/2014 Full & Half Marathons
LOCATION
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.)
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
Maui ‘Oceanfront’ Full & Half
USA Fit Full & Half (Sugar Land)
Surfside Beach Full & Half
New Orleans ‘Rock N Roll’ Full & Half
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!
1/19/2014
1/26/2014
2/1/2014
2/2/2014
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