Runner’s Newsletter – Fall Training – Week 3

QUOTE of the WEEK:

“Believe that you can run farther or faster. Believe that you’re young enough, old enough,strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.” John Bingham, running speaker and writer

TIP of the WEEK: 



“It’s not (just) the heat that matters! How to cope with the muggy weather…” Click Here to read Tips for Running in Humidity

WELCOME TO WEEK 3!
 

Long Run Pace: If you are new to running or maybe returning after a break, then it might be hard to figure out what pace to run your long runs. Typically you want to run your long runs 30-90 seconds slower than your half/full marathon race pace. For some, your running pace will not vary between a long run, a race, and an easy run. It’s all the same and you are just trying to finish. That is okay!  As you become more experienced and incorporate hard workouts into your training, there will start to be more of a difference between it all. I use the McMillan Calculator to help me figure out my paces. Remember, you can move up or down in pace groups on Saturdays until you find the right long run pace for you.

Run/Walk Intervals: Everyone is different and we are not here to say one way is better than another. Some coaches and members will include the walking into the overall pace and others won’t. Some coaches/members will include lights and water stops into the overall pace and others won’t. However, we are all out on Saturday mornings trying to complete the distance so we can finish or PR in our goal race. Talk to your coach and if you are not comfortable training one way, let them know so we can find you a group/coach that you can switch to. You are not stuck in any group or with any coach. A good tip would be to find another member who likes running the same intervals that you do and try and stay together. The great thing about us all doing the same route is that you will see lots of Austin Fitters along the way.

Have a fantastic week and I look forward to seeing you all on Saturday morning (6:50 AM start time)!

~ Jennifer Harney, info@austinfit.com

PROGRAM INFORMATION

  • Pace Information – Pace Spreadsheet which outlines time trial times with recommended paces for long runs, easy runs, recovery runs, tempos, various race paces, etc. Click Here.
  • Common Questions regarding Austin Fit’s Fall program…Click Here.
  • Team FIT Training Information and Schedule…Email info@austinfit.com
  • What to Bring, Head Coach Contact, & Safety…Click Here
  • Participant Questionnaire…Click Here – Please return this to your HEAD COACH

SCHEDULE – September 7th: Meet at TxDOT parking lot (150 E. Riverside)

  • 6:30 – 6:45 AM In-Person Registration (cash/check only) or Registration Check-In (Internet registrants)
  • 6:50 – 7:00 AM Meet with Head Color Coach & Assistant Color Coaches – Turn in Questionnaires and sign in with your Assistant Coach
  • 7:00 AM Groups will roll out in waves
  • 8:00 AM Coaches will lead stretches and Head Coaches are available for any questions or help you may need
  • Group BREAKFAST – Torchy’s Taco Trailer off 1st St.

LONG RUN ROUTES: 

Routes – Weeks 1-4 (August 24 – September 14) Please PRINT your route and bring with you each Saturday in a plastic bag (protect from sweat)

Full Marathon

  • Green – 6 Miles
  • Yellow/Red – 5 Miles
  • Orange – 4 Miles

Half Marathon

  • Green – 4 Miles
  • Yellow/Red/Orange – 3 Miles
  • Team FIT – all groups have a 2 mile add on

RACES & EVENTS – MARK YOUR CALENDARS!

*Check out the new website: Texas Running Post or Luke’s Locker for more races/events around the area.

RACES: 

  1. TRI Rock – Labor Day September 2nd – 7 AM at Auditorium Shores with Sprint (700 meters Swim, 16.7 mile Bike, & 3.1 mile Run) & Olympic (1500 meters Swim, 24.8  mile Bike, & 6.2 mile Run) options.
  2. Marathon Relay – Sunday September 22nd – The Marathon Relay is a six person team road running event. Six team members each run 4.37 miles, which is a cumulative distance of exactly 26.2 miles, a full marathon. Each leg of the relay starts and finishes from the same point on Riverside Drive and follows the same course route.
  3. IBM Uptown 5K/10K – presented by Luke’s Locker – October 6 with the fastest 10K course in town and the kick-off of the Austin Distance Challenge.

Distance Challenge Series:

  • What is it? It is a series of races (Uptown Classic 5K/10K, Run for the Water 10 Mile, Decker 1/2 Marathon, 3M Half Marathon, Rogue 10K/30K, and the Austin Half and Full Marathon.
  • How much is it? $50 and you receive a free membership to Austin Runners Club, dri-fit long sleeve shirt, a sweet finisher jacket, a party and award upon completion
  • Why do it? The series takes some of Austin’s best races and combines them for one great challenge. It prepares you for your final race. You can use the races as “race preps” and learn a lot along the way. You learn how early to get up, how to deal with anxiety and nervousness on race day, how to drink water at water stops with those small cups, you learn when to head over to the porta potties, etc. It also helps with motivation, especially through the holidays. You are less likely to skip that long run or hard workout if you have a race in 4 weeks as opposed to 26 weeks.
  • Do you have to race them all? Yes and No. Yes you have to start and complete them all to be eligible for the jacket but you do not have to “race” them. You can just walk, jog, run, or race them.
  • Who should do this? If you are planning on running the Austin Marathon or are an experienced half marathoner, then Austin Fit highly recommends this series.

This is a series I personally love and believe that it helped me both years I completed it in 2009 and 2010 for many different reasons. I am planning on doing it again this year along with many of our Austin Fit Coaches! Check it out: Austin Distance Challenge

FREE EVENTS: at Luke’s Locker this September!

  • Free Day of Yoga – Monday (Labor Day) Sept. 2nd at 9:00 AM – Sarah Hill will be teaching a vinyasa yoga class accompanied with tunes from the Awesome DJ Rich!
  • Running Form Clinic – Monday Sept. 9th at 6:00 PM – Must reserve a spot as space is limited to 20 people. Improve your form with 4 basic tips from Coach Raul Garcia!! RSVP: Email – raulgarcia@lukeslocker.com or call(512) 482-8676
  • Watch Q & A – Saturday Sept. 14th at 10:00 AM – 12:00 PM – Stop by Luke’s after your long run and check out the latest models, get help, or ask questions about our watches, heart rate monitors, or GPS gadgets. Michael Bush, Accessory Manager is our expert in this area and will guide you through utilizing the latest technology for your training.
  • Road Kill Run – Sunday Sept. 15th at 8:00 AM – Meet at Spyglass Trailhead for an out/back easy trail run 30-60 minutes! Beginners, Experienced, or Advanced trail runners are encouraged to attend!
  • YoRUNga with Rese – Tuesday Sept. 17th at 6:30 PM – Join us for a 30 minute run followed by a 30 minute yoga class.
  • Runner’s Happy Hour – Wednesday Sept 18 at 6:00 – 8:00 PM – 5K Social Run at 6:00 PM, followed by LIVE MUSIC, FOOD, DRINKS at 6:30 PM with Leopold and his Fiction. Wear an IBM Uptown Classic 5K/10K shirt or register for the race on-site for a special shopping discount! Raffle prizes as well around 7:30 PM.
  • Injury Prevention Seminar – Wednesday Sept. 25th at 6:30 PM with Dr. Sellers & Dr. Olsen from Performance Wellness. They will be discussing the most common running injuries, various causes for injures, treatment options, and injury prevention tips.
  • Ladies ONLY Self-Defense Boxing Class & Shopping Night with Pink Gloves Boxing! Thursday Sept. 26th at 6:30 PM – Ladies, grab your friends and join us for a fun evening learning self-defense basics, sample boxing class, and receive special shopping discounts on all pink & black apparel!

OPTIONAL WEEKDAY WORKOUTS:

FREE Workouts –

Austin Fit Coaches lead workouts Austin

  • Coach Pat Burch – coaches in North Austin on Tuesdays/Thursdays evening workouts (Tuesdays – Anderson Track workouts/Thursdays – Balcones Hills/Tempos meeting – more details coming on time/start date. Email with questions – Pat_Burch@gmail.com
  • Coach Janice Chapman – coaches downtown Tuesdays/Thursdays at 5:00 AM (TT5 group) – Meet under the MoPac bridge by Austin High. Park along the street. Tuesdays they run various routs (mostly streets with no traffic) and Thursdays are track workouts. The group is typically done around 6 AM so you have plenty of time to shower and get to work. Email with questions – JChapman1322@gmail.com.
  • Coach Linda Brown and Coach Nelly Shaw – will coach a 5:45 AM workout every Tuesday up north at Great Hills Baptist Church (10312 Jollyville Rd., Austin, Texas 78759).  Email Coach Linda or Coach Nelly if you are interested:  fayeful2000@yahoo.com or nshawtx@gmail.com

There will be more coaches offering workouts – details coming soon.

Luke’s Locker workouts are for all paces and abilities. visit the website or call the store (512) 482-8676 for more info! They include:

  • Tuesday 6 AM Taco Deli Run (4.5 or 7.5 miles) – Start at Luke’s (all paces) and follow a route that takes you up to the Capital and back down Congress to the trail – cut off at 4.5 miles to Luke’s or go the extra distance to MoPac and then back to Luke’s for 7.5 miles. At 7:05-10, Manager, Rod Newlin arrives with free breakfast tacos from Taco Deli. Luke’s Locker does have 1 shower in the Men’s & Women’s restroom.
  • NEW! Tuesday 6:15 PM Quality Workout – Workouts will align with Austin Fit training schedule (this group starts on Sept. 3rd) open for all paces & abilities with a 1 or 2 mile warm up option from Luke’s Locker to Austin High – Running Drills & Track Workout – Cool Down back to Luke’s – Coached by Alex Luna – Join the Facebook Page – Quality Workout in Austin for more details. Led by Julie Cattel & Noreen Jacobson
  • Wednesday 6 AM Core workout coached by Madi Webster for a total body workout – come get strong with Madi who has endless energy, it’s sure to start your day off right!
  • Wednesday 6 PM Social Run 5K around the trail with water/beer after! Take it is easy and use this group to ensure you get your 3 miles in for the day!
  • Thursday 6:15 PM Quality workout – hills, fartleks, & tempos –  workouts will align with the Austin Fit schedule. Starting at Luke’s we will have a 1 mile warm up, then get to the fun stuff!! More info on the Facebook page: Quality Workout in Austin. Led by Jen Harney.
  • Sunday Yoga at Luke’s led by Sarah Hall (Yoga Instructor & Runner) with 2 morning classes: 8:30 AM & 10:00 AM Vinyasa Yoga — newbies, experienced, and everyone in between are welcome. Sarah will help you with form in a calming and helpful way. She provides modifications as well. Come try it with me!!!

No Excuses Workouts – Round Rock/Cedar Park – Mondays & Wednesdays at 6:00 PM – check out the website for more information. These are free workouts for anyone in the community training for all different types of races & paces!

TEAM FIT Workouts – If interested please email a Team Fit coach — Try 1 week FREE! •  Team FIT Training is for experienced runners looking to get faster/PR – all paces welcome! More personalized coaching with group workouts Tuesdays/Thursdays downtown at 5:45 AM – 7:00 AM – email jenniferharney@lukeslocker.com for more info!

  • Downtown – Tuesday/Thursday 5:45 AM all paces full & half marathon training for experienced runners.
  • Coaches – Downtown: Jessica Galloway –jessicagalloway@gmail.com, Jody Broccoli -jodybroccoli@lukeslocker.com, and Jennifer Harney – jenniferharney@lukeslocker.com.
  • Location – This week, we are meeting at Barton Springs pool
  • Cost – $145/Fall Season (if you have already paid for Austin Fit and want to join then we can work out the difference in payment).

Coaches Corner

Setting the Right Pace & Acknowledgments:

Congrats to all on getting your third group run done. How did it feel?

One of the more important components of your training is setting the right pace. Though this may very from group to group and even with runners within the same group, your coaches can work with you with some of the basic components. This year coaches in the Yellow Group will do less leading of the pace & will have individual runners take the lead from time to time. What this will do is make you less dependent on your coach and more dependent on your own abilities to set a proper pace.

Now, I could go on and give you some basics but a pace that is good for someone doing 15 minutes per mile is quite a bit different from someone doing sub 8’s.

So, instead I want you to hit your coaches up with some questions. Do your research & come up with some of your own but here are some I would be asking if I was new to training for marathons:

  • How slow should my starting pace be? For how long?
  • What is the best strategy to have energy for the latter miles?
  • How should I run hills? Should it be the same during the initial hills as well as the latter hills in a race?
  • What effect does my breathing have on my pace?
  • Besides pacing well, what else can I do to conserve energy? (form,hydration & nutrition, gear, breathing..etc)
  • Any secret tips that especially work for you?

If you come to my Tuesday &/or Thursday weekday workouts I’ll be happy to give you some tips on pace. To get more info on these, simply join the Facebook page, Pat’s Weekday Workouts. Also, Jen Harney has excellent workouts on Thursday’s at Luke’s and her Facebook page is Quality Workout-Austin

Last, but not lease, I want to acknowledge a few coaches that do more than what is expected:

This newsletter is brought to you by Head Coach Linda Brown of the Orange Group. Being a director of Austin Fit comes with many responsibilities unseen by most coaches & participants & I’m certain Jen appreciates Linda’s help. Making newsletters can eat up hours out of a day as the program being used isn’t always cooperative.

Assistant Coach Sue McCardle will graciously open up her house on a few of our Thursday hill runs to add a bit of spice & kick 🙂 It’s the best way to run hills. Sue’s an excellent coach but she might be even a better cook. I had Sue’s cooking and it’s definitely good yummies in the tummy.

Also, Coaches Nathan & Kathleen Choe are also going to open their house up on a few Thursday hill runs. And they have a pool!!! The difficult part of this run is you can smell the aroma from the grill within the last mile. Talk about a finishing kick! ‘

Also, a lot of our Saturday pictures are taken by Nathan & the signs & cones used for our start our courtesy of these outstanding coaches.

Coach Pat Burch

Websites to find local Austin trails:

  • http://alltrails.com/us/texas/austin
  • http://www.everytrail.com/best/hiking-austin-texas
  • http://www.briangreenstone.com/austin/trails.html
  • http://www.yelp.com/search?find_desc=running+trails&find_loc=Austin%2C+TX
  • http://www.hillcountrytrailrunners.com