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DEC 3-4, 2016

SAN ANTONIO EVENT GUIDE 48 HOURS TO RACE DAY! PAGE 18

CAN’T-MISS HYDRATION TIPS PAGE 24

«GET READY TO

RACE DAY CHECKLIST PAGE 34

BE THE BEST RACE DAY SPECTATOR PAGE 38

»

NTONIO RUN SAN A

YOUR TOTAL WEEKEND PLAN

DEC 3-4

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WELCOME TO THE START LINE W

elcome to the City of San Antonio, a vibrant blend of urban sophistication and historic pastime that boasts the best of the West with the spiciest of the South! It is no secret why our event feels right at home in a city that has embraced the sport with open, perspired arms. Whether you are running to set a personal best, lose weight, embark on a new life path, or raise massive amounts for the charity of your choice, everyone is welcome on these roads. Thank you for taking part in the 9th running of this incredible event. We extend our sincerest gratitude and appreciation to the City of San Antonio and all of its residents for their continued support, for embracing road closures and for waking up early to cheer on our runners. This is a race planned and produced by many hard working individuals who take immense pride in every element of the participant experience. All your weeks of training have led to this moment. We hope that you have the time of your life running through the Alamo City and that you continue this winter tradition for many years to come. It is sure to take your breath away! Sincerely,

Schedule of Events Friday, December 2 12:00pm – 7:00pm Expo: The Henry B. Gonzalez Convention Center (Halls 4A & 4B)

Saturday, December 3 8:45am 10K (Start - On Hoefgen Avenue inbetween Gonzales & Heiman St. Finish -Alamo Plaza, 300 Alamo Plaza) 9:30am KiDS ROCK (Start/Finish - Brackenridge Park) 9:00am – 5:00pm Expo: The Henry B. Gonzalez Convention Center (Halls 4A & 4B)

Sunday, December 4 7:20am Wheelchair Invitation Start 7:30am Marathon, Half Marathon, Relay & 5K (Start - E. Commerce St. & Navarro St. Finish - S. Alamo St. & E. Cesar Chavez Blvd.)

FINISH LINE FESTIVAL S. ALAMO STREET & E. CESAR CHAVEZ BLVD.

THE COMPETITOR GROUP TEAM

9:00am - 10:30am Opening Act 10:45am Awards Ceremony 11:15am - 12:30pm Headliner, Guster 12:45pm - 3:30pm Closing Act

#RNRSA STATS

admission is FREE and open to the Public.

„ Concert

A How-To Guide for Rocking the Expo

60.45% are female

35% are running their first half marathon

39.55% are male

The Humana Rock ‘n’ Roll San Antonio Expo is more than just a place to pick up your race materials. Join over 50+ sponsors and exhibitors in celebrating the top brands and services in the industry. Make sure you follow these steps to ensure you have a great time. „ Get

your race day transportation, parking and other race day info at booth #565 14 countries, and 83.36% from Texas have been represented by runners at our San Antonio Race.

„ Pace

yourself with We Run San Antonio pace team in booth #957 „ Register

booth!

for 2017 at the Rock ‘n’ Roll

CLICK HERE TO VIEW THE MAP OF EXPO

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

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CONTENTS

2 WELCOME TO THE START LINE

Celebrate post-race with Guster!

10 MANNERS FOR

MILES

RACE DAY

Get to the start line feeling 100%

20 4 STRATEGIES FOR

 The team with all the tips

6 HEADLINER

18 48 HOURS TO

RACE DAY JITTERS

22 WHAT TO EAT BEFORE

YOUR RACE

How to fuel smart before go-time.

24 HYDRATION HAZARDS

Be the best race neighbor

14 5 RACE DAY DONT’S

26 ENERGY GELS

Don’t make mistakes we’ve made

What, when & how to do fluids.

Power can come in small packages.

30 RECOVERY

Keys to being able to walk on Monday

34 RACE DAY GEAR

CHECKLIST

Read this while you pack!

38 SPECTATOR GUIDE

Get this in front of your race day cheer section!

DEC 3-4

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START WI

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TXHJNFEEN 0816

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


ITH

MORE CARDIO FLOSSING STEP CLASS MEDITATION MORE LEAFY GREENS GETTING MORE H2O MORE SLEEP DANCING SPIN CLASS CROSS TRAINING WEIGHTLIFTING A GOOD BREAKFAST A FLU SHOT TAKING THE STAIRS ARM EXTENSIONS A CHECKUP WHOLE-WHEAT PASTA Get ready to raise your arms in victory! We’re proud to sponsor’s this year’s San Antonio Rock ’n’ Roll race weekend.

DEC 3-4

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HOW FAR WILL YOU TAKE IT

With spacious cargo capacity* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. *Cargo and load capacity limited by weight and distribution. ©2015 Toyota Motor Sales, U.S.A., Inc.

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


HOW FAR WILL YOU TAKE IT

With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2015 Toyota Motor Sales, U.S.A., Inc.

DEC 3-4

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Toyota Rock 'n' Roll Concert Series

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CHECK OUT OUR HEADLINER

GUSTER

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

Sunday, December 4 S. Alamo Street & E. Cesar Chavez Blvd., 11:15am - 12:30pm


Make your personal journey to the ďŹ nish line part of something bigger

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RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE

MIRINDA “RINNY” CARFRAE

Three-time Kona World Champion Mirinda “RINNY” Carfrae

is no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks. What’s your favorite thing about running? MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.” Any tips for new runners training for their first half or full marathon? MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.” How do you break through the mental and physical blocks? MC: “When I’m tired or feeling run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.” Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”

Watch Rinny training videos and learn more about the science of recovering with chocolate milk at

BuiltWithChocolateMilk.com

DEC 3-4

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Manners for miles Race-day etiquette can be confusing. Where’s runner-Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING

1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP. 2. Stop talking during the National Anthem for obvious reasons. 3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo. 10

4. Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always be aware of which side you’re passing and try not to step right in front of another runner as you make your move. 5. Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down.

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

6. Run through the finish line. You did it! You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line— there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks. 7. Don’t shop in the secure zone. Bananas, water, pretzels—the post-race snack bar, as we like to call it, is full of goodies to get those electrolytes and salt levels back up. We like to follow the rule of one—one of each thing for your postrace tummy. There are a lot of other runners who also want to chow down after running, so be courteous toward them by selecting one banana instead of the entire bushel.

Support your fellow runners Friends and family members can jump on a shuttle from the start to head over to the Pearl to view their loved one run the marathon or half marathon! Enjoy a comfortable viewing environment in our shaded Pearl plaza and explore the unique shops, cafes and restaurants the Pearl has to offer. Click here for more information!


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A run can change everything. And it’s not just you that looks better. Everything looks better. It’s a win-win times infinity.

DEC 3-4

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HOW FAR WILL YOU TAKE IT

With spacious cargo capacity* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. *Cargo and load capacity limited by weight and distribution. ©2015 Toyota Motor Sales, U.S.A., Inc.

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


HOW FAR WILL YOU TAKE IT

With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2015 Toyota Motor Sales, U.S.A., Inc.

DEC 3-4

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5 Race-Day Don’ts

Spoiler alert: You’re going to have a blast race morning no matter what! But keep this advice in mind to make sure common mistakes don’t derail your day. BY DUNCAN LARKIN | PROVIDED BY COMPETITOR MAGAZINE

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morning of and suggests practicing in training what you will eat on race day. “You will want to know that those foods don’t upset your stomach,” she cautions.

1. Don’t starve yourself. Coach Dennis Barker of Team USA Minnesota suggests setting your alarm for about four hours prior to the start of your race so that you can have a light breakfast. “For a longer race, where glycogen depletion may be an issue, remember the glycogen in your liver is depleted even while sleeping,” he says. Alicia Shay, an internationally competitive trail runner and coach, agrees that proper fueling is key the

2. Don’t start the race with cold legs. Even if you’re running a marathon, do some sort of warm-up before the race. “Your warm-up is a time to prepare both your body and mind for your best effort,” says Barker. “While you’re jogging, doing drills and stretching, think about your race strategy and how you will execute it. You have probably already thought about it, but think about it again and commit to it.” Go to the line confident in your plan with determination to execute it, and be prepared to react positively to situations you can’t control.

ace morning is typically a time when your nerves are on edge. A good way to ensure you’re as prepared as possible is to know what not to do from the time you wake up to the moment when the gun sounds. Keep these five “don’ts” in mind next time you’re getting ready to take the start line:

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3. Don’t forget a race-day plan. Heather North, coach of Revolution Running says that your race-day plan should include figuring out the time you need to get up, knowing exactly where to park, understanding the best way to get to the start line or your corral and allowing plenty of time to warm-up. “Race morning can turn into a stressful disaster if you haven’t allowed those extra 15-30 minutes to get everything in,” she says. Also remember that races can be chaotic affairs, so come into it with a flexible mind and expect that change will be the norm. Barker points out that race management, course, and organization can change. Another thing that can change is the weather, so in your race-day plan, make sure you’re packing some cold, windy and hot-weather apparel options in the event that the race-day forecast is wrong. CM0516_FOB_COVER.indd

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4. Don’t abstain from coffee and water. The last thing you need to worry about is a caffeine headache halfway through your race. If your body is used to it, it may not feel the same without it. Barker advises limiting your pre-race coffee consumption to one small cup. “You want to receive the benefits without getting too jacked up or having to go to the bathroom too much,” he says. Barker also recommends alternating between coffee and small amounts of water and/or a trusted sports drink that you’ve consumed in training. Don’t overdo it with the fluids. You want to be hydrated—not over hydrated. 5. Remember why you’re out there in the first place. Sure, you’ve put a lot of time and effort into training for the race, but remember, this is supposed to be fun! “Many runners are so focused on race morning and the results of everything that they forget to enjoy the day,” says North. “This has been a process of many workouts, long runs, sweat and sacrifice. Relish in the journey that has taken you so many miles. Enjoy the scenery, listen to the sounds and take in each experience along the way. It is a blessing to be able to run, so soak it in!” Shay concurs, saying, “Running and racing is a wonderful gift and nothing that should cause too much anxiety.”

5 race day dont’s for San Antonio: Don’t cut it too close in the morning! Get to the start line

with plenty of time to find your corral, grab a drink, and use the restroom. With the start line setup right next to the Alamodome, there is plenty spaceto get a stretch in before you head off on your journey! 14

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


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Ready, Set, Race! Here’s a checklist of things to do in the 48-hour race countdown to ensure that you get the most out of the hard training you’ve done. BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

48:00 — Do a short, fast workout Your next-to-last workout before a race should be relatively easy, so you’re not fatigued on race morning, but it should include a dash of speed to prime you for competition! For example, run three miles easy, then run 6 x 30-second relaxed sprints. 47:00 — Start carbo-loading Research shows that one day of very high carbohydrate intake (4.5 grams of carbohydrate per pound of body weight) is sufficient to maximize muscle glycogen stores. But you might as well start two days out for good measure. To get the carbs you need, be sure to consume them at every meal (e.g. oatmeal and orange juice for breakfast, noodle soup for lunch and a rice dish for dinner) and supplement with high-carb beverages such as Ensure between meals. 47:00-39:00 — Stay off your feet Avoid spending any unnecessary time on your feet today. The yard work can wait until next weekend! 31:00 — Get a good night’s sleep Getting adequate sleep is critical to endurance performance at all times, but it is never more important than in the final days before a big race. In a recent British study, runners covered 6 percent less distance in a 30-minute time trial after being awake for 30 hours than they ran after a full night’s rest. While that’s a pretty extreme sleep deprivation, even a few lost hours of rest could keep you from reaching your race goal. 18

22:00 — Do a short, easy workout A short, easy workout is better than none at all the day before a race. It relieves mental and physical tension and keeps the body primed for performance. 21:00-10:00 — Keep carbo-loading Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment. 20:00 — Get your gear together There’s nothing worse than showing up at a race venue and realizing you forgot something important. To avoid this nightmarish experience, take some time to get all of your gear together now. It’s best to create a race gear checklist that you use for every race. 18:00 — Plan for race morning Minimize hassle by making a concrete plan for race morning that includes a wake-up time, a route to the race venue, a parking site and arrangements to get home after the race. 9:00 — Visualize your race Mental rehearsal, or visualization, is a powerful tool of psychological preparation. After settling into bed, clear your mind and imagine the next morning’s race as vividly as you can. Obviously, you can’t go through the entire course in real time, so focus on critical parts such as the start, challenging hills and so forth. Imagine moving with impeccable form and feeling strong.

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

3:00 — Wake up early Research on the relationship between circadian rhythms and exercise performance suggests that optimal performance is not possible within a couple hours of waking up in the morning. So set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts. 2:45 — Eat your pre-race meal Nutrition is more important than sleep on race morning, so it’s also important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast. Aim to consume 75-100 grams of carbohydrate three hours before your race start, or at least 50 grams two hours out. 2:15 — Make sure your gear is ready Before you leave home, go through your gear checklist and your actual gear one last time. Be sure not to forget the small essentials such as sunscreen, race number, etc. 0:30 — Warm up thoroughly Start your warmup about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles, and finish with a few 20- to 30-second bursts at race pace.


DEC 3-4

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4 Strategies for dealing with race day jitters BY YUKI HAYASHI | PROVIDED BY WOMEN’S RUNNING

M

any runners experience some kind of pre-race stress— butterflies, sweating, shaky hands. But panic symptoms can go beyond normal nerves with a rapid heart rate, shortness of breath, chest pain and dizziness. “A lot of people describe a panic attack as feeling like a heart attack,” says Cindra Kamphoff, director of the Center for Sport and Performance Psychology in Mankato, Minn. If you’ve experienced panic attacks, it’s important to see your doctor. Cognitive behavior therapy (CBT), mindfulness training, even medication can help manage the condition. But if you have a case of the pre-race nerves, there are steps you can take to relieve your jitters before they sabotage your race.

Honolulu runner who has experienced panic attacks. Focusing on tempo and rhythm are also helpful: “If I go on a run when I feel an attack building, I’ll count every 10 strides or sing along to my playlist,” says the five-time marathoner.

Strategy #1: Reframe nervousness. Turn a perceived negative into a positive. “We need a certain amount of excitement to do our best, so butterflies aren’t necessarily bad—it’s how you interpret them,” says Kamphoff.

„ Do this! Repeat a powerful affirmation instead.

„ Do this! Channel the energy for good. She says, “Why think, I’m nervous, I won’t do well today, when ‘good’ nervousness could actually help you?” Tell yourself: I’m so excited to be here. I can’t wait to start!

Strategy #2: Exercise mindfulness. Focused breathing is a mindfulness technique that alleviates anxiety. “A steady tempo of breathing in for four counts and breathing out for four counts works for me,” says Christina Torres, a 20

„ Do this! Practice soothing exercises like counting your breaths—even when you are calm—and then use these exercises when you feel anxiety building.

Strategy #3: Say nice things. As runners, we are notorious for beating ourselves up, says Kamphoff, a three-time Boston Marathon qualifier. “Runners negatively compare themselves to others, thinking things like, I don’t look as fit as that runner. That negative self-talk can lead to anxiety,” she explains. “The most effective phrases start with ‘I can’ and ‘I am,’” says Kamphoff. Think: I can run 13.1! I am ready!

Strategy #4: Stick to your routine. The advice to not try anything new on race day goes for mental preparation too. As for my personal pre–NYC Tri freakout? Once I focused on my transitionarea routine, my pulse slowed. I breathed easy. “I am going to have an awesome race,” I said. And I did. „ Do this! Your race routine should cover nutrition, warm-up, self-talk, mindfulness exercises, even pre-race portapotty visits—a widespread anxiety source for runners, says Porter. Caffeine can promote anxiety, so consider cutting back if this applies to you.

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

Entertainment on course: Enjoy the atmosphere! The start line on E. Commerce St. & Navarro St. is beautiful and the energy and people around you are equally as amazing. Revel in the glory of what you are about to accomplish and go get it! „ Over 30+ local bands between both days to keep you rockin’ all weekend long, these band stages are a great and festive spot to hang out while waiting for your rock star to pass by! „ Check out the 2016 list of bands on our website at: www. runrocknroll.com/san-antonio/ the-weekend/entertainment/


DEC 3-4

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Half Marathon Fuel: It’s What’s for Breakfast What should you nosh on before the big day? BY LISA PUSTER | PROVIDED BY WOMEN’S RUNNING MAGAZINE

F

ueling is a key to any successful race. What you choose to put in your body can help you run your best possible race and aid in recovery, so think about what you eat before, during and after! Don’t wait until the day before the big race to start thinking about fueling your body. It’s best to start adding extra calories to your meals in the week before. A mix of both carbs and protein is important. Starting a race with a full store of carbs can improve performance and endurance so make sure to fill up on grains, starchy vegetables and fruits the week before the race. Also, as you consume more food during the week before the race, your protein levels should also increase as your portions become larger. Many people make the mistake of waiting until the night before the race to eat their big meal. Try making lunch your big meal of the day before the race, instead. This gives your body more time to process nutrients, lowers the risk of stomach problems and can even help you sleep more soundly. Pasta is still often considered one of the best pre-race meals but instead of having it for dinner, eat it for lunch the day before the race and opt for a lighter dinner that evening, instead. What you choose to eat the day of the race, however, is just as important as what you eat the week before. In the two to four hours before the race, eat protein and simple carbs and drink water or sports beverages. Avoid

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high fiber, fatty and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie. The hour prior to the race should just include moderate consumption of water, sports beverages, energy gels or chews. During the race, consume 30-60 grams of carbs per hour. Suggested energy foods to eat during the race include bananas, orange slices, energy, granola or fig bars, dried fruit and even LifeSavers, Sweet Tarts and gummy bear candies. Make sure to rotate between drinking a cup of water and a cup of sports drink every 15 minutes to restore fluids and electrolyte levels but to avoid too much sodium from just sports drinks and over-hydration from just water.

them as soon as possible. Suggested food choices following the race are bananas, fruit, yogurt, milk, muffins and bagels. Also, soon after the race, try to eat a full meal that contains lean proteins, complex carbohydrates and some fats. Your body is craving calories and nutrients. Replacing them quickly will aid in your post-half marathon recovery and repair and rebuild any muscle damage. Fluids are just as important as food, after a half marathon, so make sure to consume sports drinks or other beverages containing electrolytes and nutrients, along with water. Drinking just water could further dilute your blood and increase your risk of overhydration. Some good post-race drinks are sports drinks, soft drinks, juices or chocolate milk.

Related Article: Editor’s Picks

FUEL WE’RE OBSESSED WITH Following the race, make sure to get a mix of high-carb and moderate-protein into your body as quickly as possible. A 3-to-1 ratio of carbs to protein is recommended. Your body is nearly completely depleted in carbohydrates and you need to replace

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

„ Proper training, along with eating and drinking right before, during and after the race should help you run a successful half marathon and result in a speedy postmarathon recovery!


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MAY 2016

What’s new in running fuel

Page 8

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& MORE EPIC RUNNING ESCAPES

GEAR:

Small brands with big ideas

Michael Wardian running free in Baracoa, Cuba

SPEEDY RACING SHOES MUST-DO SUMMER RACES DO-ANYWHERE WORKOUTS

CM0516_FOB_COVER.indd

Get Fit, Get Faster RULE THE 5K!

10 4/26/16 4:19 PM

d

r yD

re Av e

Eldon Rd

Lazy Ln

Azalea St

Nadine Rd

Go r

Stanley Rd d Austin R

Rd

Funston Rd

Patch Rd

Rd

Scott

No S-18

No S-19 Dickman Rd

Graham

Road

St an l ey

Rd

Road

Tendick St

Shafter Rd

Reynolds Rd

7th St

St 11th

St

10t

hS t

N Walters St

St

C

Ash St

Ervin St

Shirley St

Frank St

Hines Ave

St

Calhoun St

Roper St

Edgar St

E Infantry Post Rd

12th

2nd St

9th

8th

St

1st St

Rogers Ave

St Martin St

Edg ar

Hudson St

Lockhart St

St Martin Ave

N Gevers St

N Walters St

N Grimes St

St John St

N New Braunfels Ave

N Polaris St

N Rio Grande St

Yoakum Aly

Willow St

Muncey St

Wheeler Aly

N

yP ost Rd

le r

Muncey St

Gibson St

St James St

St James St

St Charles St

N Palmetto St

N Olive St

Goodloe Aly

N Mittman St

N Gevers St

N Palmetto Ave

N Pine St

St

S Rio Grande

S Mittman St

Bargas St

Welhausen Ave

Anita St

Anita Ave

Hallie Ave

Meerscheidt St

San Salvador St

Walters St

S Gevers St

New Braunfels Ave

S Pine St

Clark Ave

S Piedmont Ave

S Grimes St

Vargas St

Vargas Aly S Polaris St

Cactus St

Spruce St

S Palmetto Ave

Dreiss St

Piedmont Ave

S Piedmont St

St Anthony Ave

S Olive St

Clark Ave

S Mittman St

Lux Ln

Flower Pl

Adele St

Candler St

Clark Ave

Anita St

Matlock St Stanfield Ave

ittm an St

M

alt ers St

S Gevers St

Clark Ave

Merrimac St

Hillje St

Willis St

Hallie Ave

Nopal St

Broadbent Ave

Wren St

Junior St

Montrose Ave Hillje St

Sally Gay Dr

Pyle St

Hot Wells Blvd

Stefler Ave

E Dullnig Ct

State St

Russi St

Wahrmund Ct

Story Ln

Koehler Ct

S Gevers St

Ln

Meeks Ave

Lynhurst Ave

S Mittman St

Bremen Ave

S Pine St

t St

Iris St

Piedmon S Pine St

Dr ne

M

S Hackberry St

Boxelder Ln

122

Trenton St

Bremen St

S Hackberry St

S Palmetto Ave

S Olive St

Piedmont Ave

Monroe

R

Dr Kel

Curtis St

Avondale Ave

Blvd

Groos Ave

Tabor Ave

auri

Devoto Ave

r nn ab ag oD

Wi

Roosevelt Ave

Airstr

eam

Todd St

Tarrant Ave

Sierra St

Kirkwood St

Livingston St

ly

Villa

Lavonia Pl

Valverde

Dunes St

Rd Park

Quig Dr

E

Lasses Dr Pyro E P yr o n Ave n R

Ch ris ti R

eter Rd

St

nt San A

Presa

Gilling ham

Jer

nigan

on

Ri ve r

Aerospace Rd

ir Ke nnedy C

Dr

Rd

io

March Ave

13

d

Perim

Co rp us

S

Maxwell St

Oppenheimer Ave

d

Old

E Harding Blvd

n

on Ave E Pyr Rd on E Pyr

19

tary Dr Se Mili

Genevieve St Genevieve Dr

Ware Blvd

E Vestal Pl

ar L

Trenton St

Snyder St

Briar Pl

Dr

Lorita Dr

Lorita St

Clark Ave

Rd Zerm

Ade lphia Ave

Roosevelt Ave

Mosaly Ave

Handley St

Endicott St

Harold Ct

Boswell St

Norma St

Durr St

Parchman St

C

kwy nP

Loleta St

St

o ssi Mi

Ronda St

20

St

izar

S Presa

Harald Dr

Tupper Ave

Cornish Ave

Dr

Military

Padre

Durr Rd

E Vado Pl

W Vado Pl Ave Shrine Ave

Howle Ave

il Tra ion

Hu

Dr

non

Idell Ave

d

Napier

E Crane Ave

Se

sR

Padre

Shan

Flo s

Rd

Be lih

Donegan St

Montrose Ave

VFW

E Pyron

Rd

Mango Ave

W ilts hi

Ovl

ue Aven

ge

rid

N Pine St

Liscum Rd

Willow St

Willow St

N Olive St

Austin St

N Mesquite St Alps St

S Mesquite St

S Hackberry St

Fern Ct

St

S Cherry St

Pro ban dt St

St Anthony Ave

N

m Bon ha

Hunstock Ave

Yorkshire Pl

Kinney St

Aberdeen

Rd Mission

Flato Stanley Ct

Weinberg Ave

Weinberg St Tuna St

Bodie St

Tupper Ave

Noble Ave

Buffalo St

Betty Jean St

ss Mi

Macdona St

Cross Ln

St

ness

Wi lde r

B

Oak Red y Broadwa

St Karnes

B

St

Avenue

Isleta

A

mira St

St

E El

Karnes

St

’s St

St

amo B

a ry

N Al

.M

ue

E Av en ue

St Al amo

N Cherry St Chestnut St

Live Oak St

Hoefge n Ave

Alps Dr

r St Labo

Riddle

St

Boerne

St

Cherry St

Hoefgen Ave

Underpas s

Mission Rd t

dt S

an ob Pr

St

N Swiss St

Jefferson

St St m

Willia King St ison

Nathan

Halstead St Dewitt St

Burbank Loop

Golondrina Ave

Avenue

Ogden St

t ’s S

Navarro

ry Ma

St.

S Presa St

S Alamo

St Ro sa

ton St

Ave

City

S Main

Mad

St S San Marcos St Apache St

Austin

Aven

A

ue Av e n

a St N Santa Ros St

N Frio St

N San Saba

ores St S Fl

oo p

Dwyer Ave

Urban L

nta

S Sa

res

Ave

St

S Leona St

S Flo

S Main

Was hing

S Medina St

S Pa na Pe m co Ex py -la Trini dad

t Gaynor St

Knox St

Edwards St

Elliott St

Margil St

Nunes St

Frelon St

Boris St

Bruhn St

Catal pa

Park Hill Dr

W

Mt Erin Pass

Devine Rd

S

St

s Mary St N

ll P de

Lin

Paschal St

Kendall St

N Main Ave

N St Mary’s St

Howard St Lewis St

Maverick St

Howard St

St vin

Be l

St

N San Marcos

N Comal St

N Medina St

St S Salado

S Comal St

Kicaster Aly

S Trinity St

S Frio St

S San Marcos

S Colorad o St

S Brazos S

St S San Jacinto

S Pinto St S San Jac into St

S Brazos St

Marlay St

Edwards St

Gaynor St

Garland St

Garland St

Buffalo St

Bruhn St

d Rd

281 Stratford Ct

Avondale Ave

ion

Altura Ave

Lyric St

Ave

Lyric Offer Ln

Betty Jean St

Montrose St

Miss

Garnett Ave

nnystone Ave

St

Monticello Ct

Monticello Ct

rtis St

Tacoma Ave

Pe

gh

Wau

E Southcross Blvd

Lennon Ave

Golia

an St

Dr

t

hit m

e

rS

W

Waleetka St

Anto Dr inett

Pamela Dr

a os

Dr

Crane Ave

Cu

Nock Ave

e

r Linda Lou D

Monticello Ct

Dr

W Dickson Ave

Shasta Ave Shrine Ave

Escalon Ave

N New Braunfels Ave

Dr

Pa rk

Shook Ave

l

Howard St

Belknap Pl

Aganier Ave

Ripley Ave

N Comal St St N San Marcos

N Comal St

N Sabinas St

Blanco Rd

Flores St

Meridian Ave

N Trinity St

N Brazos St

N San Jacinto

St

N Colorado

St

N Brazos St

St

St

N Trinity St

N Pinto St

N Las Moras

N San Jacinto

N Smith St

S Colorado

St

St

S Richter St

S Pinto St

St S Brazos

S Las Moras

S San Jacinto

S San Marcos

S Nueces

St

S Sabinas S Trinity St

S Trinity St S Trinity St

St

Mor ton Ave

r

El Pr ad oD

Judson Ave

Mccullough Ave

Belknap Pl

Breeden Ave

Blanco Rd Michigan Ave

St N Navidad St

N Navidad

N Cibolo St

St

S Cibolo

St

S Rosillo St

St

S Navidad

Drive

D

Dr

Fournier Ave

Apollo St

Gladnell Ave

Walhalla Ave

Hohen Ave

Gorst Loop

Erwin

Dave

Drive

E

Pl

s

Clamp Ave

Rd

Rd

ra bu rn St

St

Clamp Ave

O

Emmett Ave

Mission

Lanier Blvd

Graf

Acequia

Rd

Ely Dr

Ely St

Villam

ain

Walhalla Ave

y Rd E Ashle

Rilling Rd

Rd

Esp

Walhalla Blvd

aR ad

d

Clamp Ave

Edris Dr

Braubach St

Sams Dr

Bernard Dr

Blvd

Yett Ave

Burton Ave

Bernard Ave

Leah Dr

Ave halla Wal

Yett Blvd

Blvd

Felps

Bickley Blvd

Dave Erwin Dr

Rd

t

536

Myrick

Beam Blvd

Rd

Ludtke Ave

Stinson Airport

S ores S Fl

akb rook

Burton Ave

13th St

Perimeter

Garnett Ave

St

Flight Nurse

n

Troy Dr

Bascum Blvd

ell Blvd

Rockw

Honora Ave

th

Junkin Dr

Louis Bauer Dr

St

io Miss

Dr

B

Dorsey St

E Baetz Blvd

Garnett Ave

Sidney

North Rd

wyRd Christi ti H hris Old Corpus sC orpu Old C

St

Jean

W Ansley St

Dorsey Dr

Hindi St

Ct

18

Cadmus

99th

E Petaluma Blvd

Deely Pl

W Baetz Blvd

W Villaret Blvd

Ct

Dans

Pkwy

98th St

l odic PSt DDodic

E Petaluma Blvd

Faulk Dr

Edris St

on

97th St

Kopplow Pl

E Ackard Pl

W Ansley Blvd

Shemya Ave

ss i

St

E Ansley St

Ave

Wilma

Escalon Ave

Mi

n Pkwy

Missio

96th St

E Formosa Blvd Saipan Pl

Dan

93rd St

Creath Pl

E Amber Pl

Chaucer

Cullin Ave

91st St

E Amber St

Langford Pl

Echo

Forsen Dr

Logwood Ave

er Ave Chauc

E Hutchins Pl

in E Hutch

E Amber Pl

E Amber St

Leff Pl

W Formosa Blvd

W Vestal Pl

Lucinda Dr

S Murry St

S Calavera s St

S Cibolo St

St S Sabinas

St

S Navidad

S Cibolo S t

St

S Calaveras

S Nueces

Marian St Marian St

Greer St

Heather Ave W S

Mt Vernon Ct E Hermitage Ct

re Pad

Lenard St

Ada St

Offe

Rd

Ascot Ave

St

Christin

Stratford Ct

lint Ln

Hilton Ave

Logwood Ave

S

ces Jean Dr an Fr

Bonnell Dr

Piedmont Ave

Dr

sion

Buffalo St

Ada

Mebane St

ide

Orey Ave

Devote

Ada St

Regina St

Mebane St

Mccart

Rivers

Mis

E Bonner Ave

Sussex Ave

Proctor St

ldi

Steves Ave

Cosgrove St

Kipling Ave

Minnetonka St

Ave

Ferndale St

Ward Ave Fairview Ave

Ada St

g itin Wh

Huron St

Ward Ave

Ave

Hot Wells Blvd

E Dickson Ave

Hopkins St

ra

dge

Dick Friedrick

r

to ur D

Olmos Dm

N Main Ave

Howard St

W

Carney St

E El P rado Dr

Be

Blanco Rd

Aganier Ave

Breeden Ave

Jerry St

Louise St

Capital St

Grant Ave

Ave

Vollum Ave

San Antonio

St

Alexande r

N Elmendorf

St

Ave

N Calaveras

N Hamilton

Service S t St

St

N Hamilton

N Elmendorf

N Murry St

St St

Flann Aly

N Calaveras

N Navidad St

N Murry St

N Chupaderas

N Rosillo St

N Spring St

S Rosillo St

S Spring St

S Murry St St

ras St

S Elmendorf

S Chupade

S Cibolo S t

S Spring St

St

t

Orey Ave

St

S Kalteyer

Devoto St

St

Fairbanks

Naylor

De Soto St

Ave

Charlotte St

Roosevelt

Marian St

St

S Gevers St

Castillo

Ct

o Ave

Halliday Ave

18

Aaron Pl

W Hutchins Pl

Edris Dr

St Anthony Ave

Castill

Roosevelt Ave

Ella St

St

Ferndale St

S Presa

bner

St

Grae

Mary’s

Packard St

S St.

Lenard St

St

Zapata

21

E Ravenhill Dr

13

W Harding Blvd

W Petaluma Blvd

Ge

S Gevers St

Mary’s

37

Vanderbilt St

Greer St Cosgrove St

Merry Ann Dr

E Congress Ave

Cantrell Dr

Drury Ln

W Amber St

W Amber Pl

Hunter St

Mckinley Ave

Hicks Ave

Vanderbilt St

Channing Ave

Hiawatha St

Water will be available before and after the race and at the following locations throughout the course. Gatorade and Glukos energy gel will also be available in certain locations. The 10K event will have 4 water stations. W Vestal Pl

Hunter Blvd

Schley Ave

Mckinley Ave

Steves Ave

Topeka Blvd

Chicago Blvd

St

536

Clutter Ave

Clutter Ave

Verne St

Aaron St

Schley Ave

Greer St

Astor St

Koehler Ct

Sharmain Pl Sunglo Dr

Clovis Pl

Vanderbilt St

Vanderbilt St

Greer St Haggin St

Kathy Dr

E Pyron Rd

Congress Ave

E Huff Ave

Mccauley Blvd

Dr ne

St

n Tr ail

St

Shelby Dr

Oconee St

Kendalia Ave

W Harding Blvd

Drury Ln

Avant St

Fair Ave

17

Barrett Ave

Wiggins Pl

Kendalia Ave

Aaron Pl

Wade St

Avant Ave

E Bonner Ave W Huff Ave

E Mayfield Blvd

Mccauley Ave

Aaron St

E Highland Blvd

Hicks Ave

Astor St Baldwin Ave

Ave ds Halliday Ave Ea

tillo Bus

E White St

K St

90

87

Mckinley Ave

Vanderbilt St

Haggin St

Terrell Ave

Babel W White Ave

W Pyron Ave

Rayburn Dr

W Ansley Blvd

Bailey Ave

Schley Ave

Mckinley Ave

Vanderbilt St

Clifford Ct

t e SChicago Blvd ald

Cliff Ave

Cantrell Dr

Nopal St

S St.

Miss io

Belden Ave

Grapeland Ave

Mccauley Dr

Drury Ln

Mckinley Ave

Glenwood Ct

Uv

St

Quintard

Robert E Lee St

W Pyron Ave

Kendalia Ave

Clovis Dr

yA ve

Rockwood Ct

St

Compton Ave

E Gerald Ave

Clovis Pl

Avant Ave

y Dr

W Gerald Ave

I St

J St

Westfall Ave

Kayton Ave

E Highland Blvd Hammond Ave

W Burcham Ave

Rosebud Ln

Aaron Pl

S Piedmont Ave

e St

on

on Rd Missi

Tabor Ave

Canavan Ave

Grosvenor St

rt Sue

art Wh

rra St Sie

Buffalo St

Bristol Ave

E Sayers Ave

H St

Essex St

Greer St

Hf

Lee St

W Brunswick Blvd

G St

Denver Blvd

10

Pl

Hicks Ave

St

St

n St

22

E Young St

Laclede Ave

E Harlan Ave

F St

Cooper St

Porter St

E Drexel Ave

Arlington Ct

llen

Mcmu

Mary St

E Edmonds Ave

W Young St

Vine St

Delmar St

Virginia Blvd

St

Ranger St

Jemison St Sidney St Nitta St

Vine St

Kayton Ave

Ave

School

sford Han

Candy Pl E Hart Ave

Beatrice Ave

Rayburn Dr W Mayfield Blvd

Aaron StW Hutchins Pl

S Monumental St

St

Rochambeau St

W Sayers Ave

W Hart Ave Koepke Ave

Ray Dr

W Harlan Ave

Milvid Ave

Grosvenor Blvd

Schle

Ave

23

St

Lecompte Pl

Fitch St

Mccauley Dr

t

Mckinley

nald Mcdo

Morrill St

Morrill Ave

Lorraine Ave

W Harlan Ave

Brunswick Blvd

tS rke

St

Topeka Blvd

Beatrice St

Wagner Ave

Packard St

Ma

Stace St

Blanco

Eads

Stonewall Ave

Hedges

Martin Luther King Dr

Iowa St

e Preston Av

Ave

Essex St

10

Blvd

Steves

Palo

St

Neal Ave

Le Compte Brighton Ave

Stonewall St

Aransas

St

Anderson Ave

Harding Pl

Dilworth St

Westfall Ave

281

W Hart Ave

W Gerald Ave

Nevada St

Martin Luther King Dr

Glad Dr

Chalmers Ave

Hedges

37

E Hafer Ave

Stonewall St

Center St Center StGorman StGibbs St

Belmont St

Dakota St

High St

St

W Highland

Ave

Ave

Isabel St

16

Keats St

Gulf St

Canton St

Wyoming St

St

Dakota St

Delaware St

14

Felisa St

Weaver

Octavia Pl

V01

Hedges

Indiana St

Indiana St

Berkshire Ave

St

Benita St

Kaine St

St

t

Wilkins

r

Ave

Flanders Ave

Vickers Ave

na St

n Rd

Bowie S

ve sA

Moon St

wD

eo Th

Ave

Fitch St

N Palmetto Ave

Alamo Plaza

Caroli

St

Jadwi

Ave

e ev St

Sun St

ie rkv Pa

Hansford

Britton Ave

Carlisle

Elks Dr

Pierce Ave

klyn

ve

p

Trail

Eross

Montana St

Cha ve zB lvd

St

Ave

Thelka St

Vermont Ave

Chalmers Ave

Avenue A

Broo

nA

Loo

sion

E

Tommins Ave

Flanders Ave

Rayburn Dr

St

o ft o

bank

W Mitchell

Mis

Hays St

Nolan St

Paso Hondo St

W Drexel Ave

15

Ave

St

Lamar St

Orphan St

Dawson St

Center St

Dashiell St

13

t

ld po Leo

Alamosa

Ave

Gabriel St

Burnet St

Blue Bonnet St

E Commerce St

Florida St

S Vitra

St

St

St

Burleson St

Ira Aldridge Pl

Blaine St

Nolan St

Virginia Blvd

E

Indiana St

Sanders St

Ave

Jacob

Grove

Teresa St

Crystal St

Humboldt Pl

C a rol ina S

t Playmoor

Lotus

24

Hawthorne St

Gladstone Ave

Keats St

ne

Cr St

E Crockett St

St

Walk

Walk

Rotary

Muegge

Larry

Rudolph St

t lee

St

Larry

Sherman St

Center St

Utah St

W

Dignowity

Omaha St

Gravel St

37

Wharto

Wellington St

Idaho St

Iowa St

Ce sar

Virginia Blvd

St

Dr

ar Blvd

St

Truax St

Sims Ave

Gladstone Ave

St

Devine

Delaware St

land

E Malone Ave

Surrey Ave W Winnipeg Ave

Mcla

t

Blue Star Pl

sS

St ms

t rS

ke Wic

St

Ada

St

he nt

Cedar

Mission

ur

Tipton Odis

E Glenn Ave

E Crockett St

Paul St

Sadie St Delaw St are St

Eagle

25

e

ylor

Fairmont St

Gladstone Ave

Get your fluids in check to perform your best on race day!

Mckay

E Franciscan Ave

Boehmer Ave

Cottonwood Ave

Canadian St

E Houston St

Center St

12

St

St Barbe

St

Moten St

Blue Bonnet St

E Boyer Ave

E Ba

St

SUBJECT TO CHANGE

Dakota St

St

Consta

Arthur St

orf

Ave

Mobile

Gabriel St Logan St

Hays St

St

an

t yS od

t Jim S

Dignowity

Dillon

Rudolph St

Lamar St

Gorman St

vd

gio

Vance

Seguin

GLUKOS ENERGY STATION MEDICAL RESTROOMS

Burnet St

Refu

Sadie

t

Gray St

Stafford St

Montana St

Groveton

Green St

W Glenn Ave

35 W Malone Ave

Sims Ave

Vermont St

os S t

Lone St

Bl

Parker Rd

lem Co

Bee St

Coleman St

Carson St

Crosby St

Sandmeyer St

Booker Aly

St

Ave

Mckay

Sherman St

13

Oelk ers St

Ripford St

81 Prado St

Eskimo St

Elks Dr

St

St

Carle

Jone

11

Montana St

Leigh

y St

Star

St Franc is Av

Hel en a

St

ez

Jessup Rd

Hood St

Easely St Road No S-35

Sandmeyer St

Sharer St

Quitman St

Paso Hondo St

Stiere

Blue

St

Sharer St

St

St

E Houston St

Ch av

St

n St

Colita St

Glouchester St

s Ave

10 th

Sharpe Rd

Road No S-34 t

Mason St

Duval St

Fayn Way

St

S Presa

nis h

E Lambert

E Baylor St

Brooks St

Armadillo Aly

E Crockett

E Josephine S

Taylor Rd

Wilson St Meigs Rd

Stafford St

R

6th

5K

ia S St ud nce Cla

St

Bank

Ripford St

Eldorado St

Cottonwood Ave

St Elmo St

Av e

e Av

St

10

St

8th

Rd

Ta ylo r Rd

Road No S-4

BOTH COURSES MARATHON COURSE HALF MARATHON COURSE 81 35 5K COURSE RELAY TRANSITION BAND STAGES WATER + *GATORADE AT EVERY OTHER STATION

Staff Post Rd

N Panam Expy

Ave

FINISH

Ave

St

Saldana St

Recio St W Glenn Ave

Hydration HAZARDS

d

sh

Fur

Klein

Pruitt Ave W Baylor St

B

Pl

Prado St

W Theo Ave

Hoover Ave

ay

T Allen

ley Rd

Wilson St

E Carson St

Nolan St

Refu Barr gio Lava era St ca St St

Stan

til Ar

Road No S-2

Nika St

ullou gh

Henry

Andrews St

Buck Rd

SUNDAY, FEBRUARY 28, 2016 START TIME: 7:00 AM 1 1

Mcc

St

Ce sa rE

Schofield Rd

o S-3 ad N

Road No S-4

1 Pky

FINISH

er

oop

Post Ave Army Blvd

St

St

W Market

St

W Lubbock St

W Malone Ave

Brighton St

o hm Ric

rni

Ave

Glass Ave

Alvarez Pl Cass Ave

Givens Ave

Linares Ave

353

Si m s

e

e Av

Green St

Carrol Ave Jennings Ave

Alam

iega S t

26

Pereida

Gu e

St

Cla

Beebe L

9

Turn

St

E

den

E Ce vall

Simon

E Fest Lac St hapell E Lachape eS t lle St

90 87

W Thompson

Carroll St

n Av

Fu

Forrest yd

Ave

Taft Pl

Walton Ave

gto

Stribli

4th

4

Ave

Flo

Tyler Ave

Finton

Roslyn Ave

Barrett Pl

Royston Ave

on

536

St

E Pe

W

Cassia no

St

E

St

St

St

Ave

Ray Ave

Rd

Drake Ave

N Park Blvd

Taft Blvd

Lexin

Southolme

Nancy Pl

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SUNDAY, DECEMBER 4, 2016 START TIME: 7:30 AM

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H

ydration is crucial to running your best. Drinking water might sound easy, but it’s actually easy to get wrong! Avoid these five mistakes to be a hydration champ! 1. Drinking Too Much Before The Race Some runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water. But the humans are not designed to do this. Any fluid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of timewasting pit stops. On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off. 2. Drinking Too Much During the Race Dehydration has negative effects on performance—but you shouldn’t overhydrate either. The human body was not designed to absorb large amounts of fluid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down drinks—and over-hydrating can be dangerous. 24

3. Using A Sports Drink You’ve Never Used Before Some runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and find that they tolerate some sports drinks better than others. If you are among the latter group, make sure you try the sports drink available on the course prior to race day. If it upsets your stomach during training, give it another chance or two and see if it doesn’t become more tolerable over time. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need. 4. Using Caffeine Without A Prior Caffeine Fast Caffeine boosts endurance performance by affecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to caffeine. If you’re a regular coffee drinker or user of caffeine in other forms, you must go caffeine-free for at least a week before a race to enjoy the performance-enhancing effect of taking caffeine on race morning.

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

W Buchanan Blvd

Pinehurst Blvd

Yukon Blvd

E Villaret Blvd

W Chavaneaux Rd

Pleasanton Rd

Strech Ave

W Mally Blvd

BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

E Chavaneaux Rd

Santa Rita St

Saenz St

Sanez

Santa Rita Rd

Saenz St

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Sanez

San Casimiro St

Gatorade will be available at 4 water stations, starting at station 2. There will be 12 aid stations for the marathon and 7 aid stations for the half marathon Lemon Lime Gatorade is the flavor at every other aid station 5. Drinking In Races That Last Less Than An Hour Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. If you’re thirsty, of course, have a beverage! If you’re not, don’t sweat it and skip the aid station.


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Y

our body uses two primary sources of fuel to feed the muscles when you’re running — fat and carbohydrate. Fat is a largely abundant resource, but is broken down into usable energy slowly, making it an ineffective fuel source when running anything faster than 60-70% of your half marathon/marathon pace. Therefore, your body relies on carbohydrate as its primary fuel source when racing. Generally, the faster you run, the greater the percentage of your fuel will come from carbohydrates. The problem with carbohydrate is that we can only store a limited amount in our muscles — even when you load up. Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace. So, if you’re not an elite athlete, you’ll be running out of muscle glycogen long before you cross the finish line. Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running. Why Use Them: Because carbohydrate is stored in both the muscles and the blood, your performance on race day relies on using the glycogen stored in the muscle. For glycogen to make its way to the muscles, it must first be digested, make it’s way through the intestinal wall, and then absorbed by the muscles. This process takes time and isn’t very efficient. However, gels will often “wake you up” in a very noticeable way because our brain only runs on the glucose stored in the blood. As the muscles start to absorb more blood glucose, the brain gets less glucose and starts to get hazy (you’ve probably noticed this feeling on your long runs, or if you’ve gone for a run without eating enough). Often, a gel will wake you up and help the mind feel energized, but it doesn’t necessarily prevent the bonk in your legs.

26

When Should You Take Them? Like almost every other facet of running, the timing of when you should take your gels is very individual. Each runner absorbs and processes carbohydrates at a different rate — some can feel the effect within three minutes while others might take up to 15 minutes.

your blood stream as glucose. The sugar will stay in the blood stream until absorbed by the working muscles or other organs. If you continue to pump sugar into the blood stream, you’ll suffer the same fate as your children if left alone on Halloween — sick from too much sugar.

Therefore, you want to begin taking gels relatively early in the race. By taking the gels early, your body shouldn’t be under great duress and you have a better chance of processing the sugars faster and without stomach issues. I suggest taking your first gel somewhere between 45-60 minutes, depending on how well you generally react to gels in training.

The other aspect to keep in mind is that your digestive track is trainable like most every other part of your body. So, if you eat gels in training, particularly if you do it at set intervals that correlate to when you will take them during the race, your body will learn to keep the digestive track running and you will digest the gel more readily.

Some runners like to take a gel right before the race starts. While there is no problem with this from a physiological standpoint, I find it better to consume a more substantial breakfast, with less simple sugars. This helps you avoid eating nothing but simple sugar for 3-4 hours.

Important Tips: How to take energy gels if you have stomach problems: Like we’ve discussed, it’s possible that your stomach might shut down during the latter half of the race. If this happens to you and you’ve been unable to take energy gels late in the race, try eating only a small portion of the gel, but in closer intervals. For example, eat 1/4 of the packet every 20 minutes. You’ll still consume the energy you need, but you’ll give your stomach a better chance to properly digest without getting sick.

How Often Should You Take Them? The speed at which you’re able to digest and process energy gels plays an important roll in how often you want to take them. Because the digestion process will be slowed or halted Look for the further you get into the Glukos, the race, you need to be careful official gel and not to overload your stomach. gummie on the I suggest waiting about 45-60 Rock ‘n’ Roll minutes between gels before San Antonio taking another one. Most runners course at should be closer to the 60 minute these spots mark, especially if they have along the sensitive stomachs. course:

The second reason to wait 45-60 minutes between taking gels is that you don’t want to speed too much simple sugar into your blood stream at once. Remember, the simple sugars from the energy gels will first be absorbed into

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

Miles: 11.8, 16.1, and 21.8

„ Always take energy gels with water. „ Always take energy gels with water, never alone and never with a sports drink. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once. Taken together, a gel and sports drink could be delivering close to 60 grams of pure sugar — yack!


DEC 3-4

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AHL San Antonio Rampage Regular Season Now – April

Valero Alamo Bowl December 29

U.S. Army All-American Bowl January 7

San Antonio Stock Show & Rodeo February 9 – 26

H-E-B Big League Weekend Indians vs Rangers March 17 – 19

The PGA Tour’s Valero Texas Open April 17 – 23

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©2016 San Antonio Convention & Visitors Bureau HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


TRANSFORMING OUR COMMUNITY THROUGH THE POWER OF SPORT. For more than 30 years, San Antonio Sports has put our city on the global stage hosting premier events like NCAA® Championships and Rock ‘n’ Roll Marathons. But we’re not just about big games. Our nonprofit organization’s mission is to transform our community through the power of sport. Our kids’ sports and fitness programs, including SUBWAY® KiDS ROCK, get thousands of children across our community up off the couch. And our Fit Family Challenge motivates families to break a sweat and have fun doing it.

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H

ard workouts should make you a better runner. But if you disregard proper recovery, intense efforts have the opposite effect. Instead of faster times at your next event, you end up with tired legs on their way to injury. “After a challenging running effort, your muscles develop microtears,” explains Christine Hinton, a running coach based in Maryland. “This damage can be a good thing, because as they heal they become stronger—but initially, the muscles are weaker from the effort.” Hinton says it all comes down to what you do in the all-important postworkout window. Nurture the muscles and they’ll heal properly; ignore them and they’ll remain inflamed. Not sure how to treat your body after crossing the finish line? Never fear! Just follow this cheat sheet to treat yourself right after every tough run. What to do after. . . 5 Minutes: Walk it Out It’s hard not to be tempted to drop to the ground once your workout is finally over, but the best thing to do is to keep walking. If you stop and sit, your muscles will cramp, which will make you feel stiff later, explains Leigh-Ann Plack, physical therapist at the New York Hospital for Special Surgery. Walk (or jog slowly) for 10 minutes to keep the blood flowing. 10 Minutes: Refuel + Rehydrate Even if you’re not hungry, it’s crucial to get something in your stomach. John L. Ivy, professor of kinesiology at the University of Texas, recommends consuming both carbs and protein post-workout. “This is very important as it will reduce muscle soreness and bring about a faster training adaptation,” he says. Eat a small meal that has a 3:1 ratio of carbs-to-protein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration. 30

Rules for Your Race Recovery BY STEPHANIE CAJIGAL | PROVIDED BY WOMEN’S RUNNING

30 Minutes: Get Dry Change out of your wet clothes and dress for warmth. If you’re at a race, grab a space blanket to avoid a rapid drop in body temperature. Plack explains, “If you get too cold too quickly hypothermic symptoms can develop like shivering, stumbling, confusion.” 45 Minutes: Stretch Now is the time to start stretching— gently. Perform stretches that feel good (not painful). Make sure to target all big muscles groups (hips, hamstrings and quads), as well as any areas that have caused you discomfort in the past. 90 Minutes: Take an Icy Bath Plack recommends stepping into a bath for 10 minutes to decrease muscle inflammation. While this is often called an “ice bath,” you don’t need to use actual ice cubes. Simply fill your tub with cold water (54 to 60 degrees). Avoid hot tubs or saunas as heat will increase the inflammation that’s making you feel achy. 2 Hours: Power With Protein Now that your stomach has settled, enjoy a full meal. But forget that big bowl of pasta— your body needs protein in order to repair tissue damage. An ideal post-workout meal includes 10 to 20 grams of the musclebuilding nutrient. Runners over 40 should shoot for the higher end of this range as age affects the body’s ability to stimulate protein synthesis without fuel.

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

1 Day: Rest Avoid vigorous exercise the day after a hard effort. Especially if you raced or performed a very tough run, take the day to rest completely. The most strenuous thing you should do is stretch. “When you ask your muscles to work hard, they will potentially break down a bit and tell you ‘I’m sore and hurt,’” Plack says. “Make sure your muscles are relaxed and you are getting enough rest to allow your body to heal itself.” 2 Days: Get Hands-On At this point, your muscles will start to feel less tender. Treat yourself with a massage to encourage drainage of waste products within the muscles that can cause spasms and soreness. Another option is to perform a DIY rub-down using a foam roller or massage stick. 3-4 Days: Recover Actively How long you choose to take off before starting to run again depends on the intensity of the workout or race as well as your goals and fitness level. In the meantime, light cross training will improve blood flow and reduce soreness. Ease your body back into exercise with low-impact workouts like yoga, easy cycling, walking or swimming. When you are finally ready to run, go slow, keep the distance short and opt for soft surfaces like a trail or track.


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HYATT name, design and related marks are trademarks of Hyaa Corporaaon. © 2016 Hyaa Corporaaon. All rights reserved.

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


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Musts: „ Race bib & timing chip (TIP: Put these on your race day shirt and shoes the night before!) „ Race-day outfit & shoes „ Watch (if you use one) „ Fuel (gels, chews, etc.) „ Wallet (ID, credit card, cash, insurance card)

Maybes: Print out pre-race instructions „ Anti-chafe lotion „ Sunscreen „ Visor/cap „ Sunglasses „ Headphones/music players „ Fuel belt „ Safety pins „ Bandages „ Wipes „ Hand sanitizer „ Extra hair tie „ Throwaway clothes for start line „ Outfit to change into post-race „ Mat or blanket „ Massage tool

Your race day checklist to ROCK San Antonio! BY JESSIE SEBOR | PROVIDED BY WOMEN’S RUNNING

W

e have all been there: You show up to the start line of a race and go to pin your bib on your shirt…but realize you’re out of safety pins. The whirlwind that is race morning is familiar to anyone who has ever toed a starting line and it is easy to forget your antichafe lotion or fuel belt if you aren’t careful. So what can you do to make sure you don’t show up at Gear Check after your Rock ‘n’ Roll finish, soaked in your own sweat, only to realize you forgot dry clothes to throw on? Make a list so the pre-race jitters don’t lead you to leave your bib on the kitchen table.

34

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


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Offer expires 12-31-16. Services subject to availability, please contact Grande for details. Offer only applies to first-time residential customers. $49.99 promotional offer price is for 12 months and includes Power 300 Mbps Internet service with wireless home networking. Price increases by $10 for months 13-24 and an additional $5 for months 25-36. Price reverts to then current applicable retail rate in month 37. $59.99 promotional offer price is for 12 months and includes Power 200 Mbps Internet service and Digital Basic TV service with local broadcast channels in HD and one HD digital receiver. Bundle price increase by $10 for months 13-24 and an additional $10 for months 25-36. Prices revert to then current applicable retail rate in month 37. $89.99 promotional offer price is for 12 months and includes Power 300 Mbps Internet service with wireless home networking, Preferred TV service, and one DVR powered by TiVo and one additional receiver rental and service. Additional receiver is free for months 1-12, $7.99 for months 13-24 and then increases by $1 in months 25-60. Bundle price increases by $15 for months 13-24 and an additional $15 for months 25-36. Prices revert to then current applicable retail rate in month 37. If you change or disconnect any or all of the services at any time during the 36-month promotional period, the bundle pricing will no longer apply and Grande’s then standard monthly rates will apply to remaining service(s). Certain restrictions apply. Monthly offer rates subject to equipment charges, installation fees, applicable surcharges, franchise fees and taxes, and are not included in the price. Modem and additional receivers, equipment, services or features not included. Bundle also available with a CableCARD however interactive features are not available. Advertised Internet speeds are average speeds, but may vary and are not guaranteed. To qualify for the 30-Day Money-Back Guarantee you must be a new residential customer and cancel service within 30 days of installation. The total maximum amount that will be refunded or credited will be equal to one month’s monthly recurring service fee of services and equipment concurrently ordered and installed. Any refund or credit will be made within 60 days after all conditions are satisfied. Refund is not applicable to any usage-based fees such as pay-per-view, long-distances charges, and directory assistance. A credit check and/or deposit may be required. Not valid with any other offer and may not be transferred or redeemed for cash. Other restrictions may apply. Customer sentiment information gathered from a 2013 independent study of Grande customers conducted by Harris Interactive. © 2016 Grande Communications Networks, LLC. All rights reserved. © 2016 TiVo Inc. All rights reserved. TiVo and the TiVo logo are trademarks or registered trademarks of TiVo Inc. or its subsidiaries worldwide. Grande was the #1 to stream Netflix based on the Netflix ISP Speed Index 36AugustHUMANA ROCK ‘N’streaming ROLL membership SAN ANTONIO MARATHON & HD 1/2Verified MARATHON measured from 2015 to July 2016. Netflix required. Grande was YouTube in September 2016. YouTube© and the YouTube logo are trademarks of YouTube, LLC. © 2016 Hulu. Hulu subscription required. Hulu, the Hulu logo, and other Hulu marks, graphics, logos, scripts, and sounds are trademarks of Hulu, LLC. See our online disclosures at mygrande.com for more information about the service offered in your area.


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GO TO WOMENSRUNNING.COM TO SUBSCRIBE

How to be the best race day spectator PROVIDED BY WOMEN’S RUNNING

S

pectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need! Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Point-to-point courses require some additional planning, but it can be done. Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner— complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent. Make Sure You’re Seen And Heard: This isn’t like junior high, where your

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child is embarrassed by your yelling and waving goodbye from the car at school drop-off. Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner— and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style. Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing off supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fills the frame completely of your camera so they are not too far out of the shot. Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the finisher’s chute and begin to reunite with loved ones. Choose a postrace meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can effortlessly head out to celebrate your runner with some fuel in the form of food and drinks!

HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

Best Spots on Course: San Antonio Riverwalk Mile 3

The Alamo Mile 3.5

The Pearl District Mile 5

San Antonio Zoo Mile 8

Mission Concepcion Mile 15


Š 2016 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

Save Your Adrenaline For The Race BOOK THE VIP MARATHON PACKAGE From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you get to the start line stress free. We also offer late checkout so you can relax after your big day.

Book a VIP Marathon Package at westin.com/runwestin DEC 3-4

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RENTERS RENTERS INSURANCE INSURANCE || AUTO AUTO INSURANCE INSURANCE || MORTGAGES MORTGAGES || HOMEOWNERS HOMEOWNERS INSURANCE INSURANCE || INVESTMENTS INVESTMENTS || LIFE LIFE INSURANCE INSURANCE

Call us at 866-923-6403 or visit us at swb.us/RNR16 to learn more.

SWBC is proud to be the official sponsor of the 2016 Humana Rock ‘n’ Roll San Antonio Marathon and ½ Marathon for the third year in a row.

Come by our booth and register to win cool prizes.

We are a diversified financial services company, headquartered in San Antonio, serving individuals, businesses, and financial institutions for more than 40 years. Let us help you conquer your financial milestones— one mile at a time.

We look forward to seeing you!

© 2016 SWBC. All rights reserved. Securities offered through SWBC Investment Services, LLC, a registered broker/dealer. Member SIPC & FINRA. Advisory services offered through SWBC Investment Company, a Registered Investment Advisor. Loans are subject to credit and property approval. Restrictions and conditions may apply. Programs and guidelines subject to change without notice. Rates change daily. SWBC Mortgage Corporation NMLS #9741 (http://www.nmlsconsumeraccess.org). Corporate office located at 9311 San Pedro Suite 100, San Antonio, TX 78216. 5380-6359 1116

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON

OFFICIAL SPONSOR OF


DEC 3-4

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Thank you to our sponsors! TITLE SPONSOR

OFFICIAL SPONSOR

®

CORPORATE

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HUMANA ROCK ‘N’ ROLL SAN ANTONIO MARATHON & 1/2 MARATHON


Humana Rock 'n' Roll San Antonio Event Guide