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San Marcos Runners Club Newsletter
In This Issue
Dates at a Glance

August 15 - SMRC Pizza/Pool Party

August 25 - SMRC Board Meeting

September 16 - Country Roads 10K
*Club Run Information*
Visit our Facebook Page

 

Moe Johnson Mileage Award
San Marcos Runner's Club
Quick Links
UPCOMING RACES



  Happy August! It’s a busy month. Summer rolls out and the fall rolls in. Kids pout because going back to school is on the horizon, and everything “Pumpkin Spice” hits retail shelves all over the place. How else would we know that fall was here, really? It’s not like it actually ever cools down enough to notice.

Here are some suggestions for things to do to try and keep and cool... because, Lord, that seems hard to do these days...

Well, the Concert in the Park on Thursday night, August 10th is usually the biggest one of the summer. Summer in the Park Concert Series: Two Tons of Steel at the
San Marcos Plaza Park! The show starts at 7:30 p.m.
Who doesn’t love Two Tons?

Saturday, August 12th is Art Squared Art Market on the
San Marcos Downtown Square! It runs 9 a.m. to 4 p.m. Come on down and find your local artisan treasures and support local business!

On August 26th, come check out the 4th Flea Community Market at the Price Center!
Looking for a bargain? Need to de-clutter? 4th Flea is a new Community Flea Market taking place on the 4th Saturday of the month from 9 a.m. - 1 p.m. Shop up to 30+ booths - indoors and out!

On the bright side, figuratively speaking, it looks as though we have some rain in the forecast this week. Let’s keep our fingers crossed. There’s nothing like a great run in the rain!

And don’t forget that the kids go back to school Monday, August 28th. I know I won’t!
 
 
See you out there, San Marcos Runners!

 


SMRC ANNUAL PIZZA AND POOL PARTY
MEMBER-ONLY EVENT

August 15th, Country Estates Pool
 
6:30 - 8:30 p.m.

There will be a group run at 6:00!

Pizza - regular and vegan - will be provided by the SMRC.

*Everyone needs to bring their own drink(s). The drinks should be non-alcoholic, as alcohol is not permitted at the Country Estates Pool.

We hope to see you there!
WELCOME, NEW MEMBERS!
No new members this month!


But tell your friends who are looking for fitness options this summer that running with the SMRC might be a perfect exercise outlet!
It’s never too soon to start running with a great group of people!


COUNTRY ROADS 10K
 
 
14th Annual Country Roads 10K
September 16, 2017
8:00 a.m.
 
David Moody and Core Running have taken over race directing responsibilities for this race. But, as SMRC members, we are all still needed to support this great local race!
 
We Need Race Volunteers!
 
* Packet Stuffing
 
* Packet Pick up on Race Morning
 
*Post-Race Refreshments
 
* Volunteer Coordinator to coordinate with David Moody on what is needed from SMRC members!
 
 
Please contact David to offer support and volunteer!
Contact Info:

David Moody 
Phone: (512) 353-2673 
 

BOARD MEETING

Board Meeting
August 25th at 7:00 P.M.
Old Fish Hatchery

Please contact any board member if you have any questions or concerns at all! This is your run club. There is always someone willing to listen to new thoughts and ideas. Board Meetings are open to members.

THURSDAY NIGHT CLUB RUN
FOLLOWED BY CONCERT IN THE PARK

City of San Marcos Rec Center
Remember the Thursday evening run at City Park!

After the run, many of the club members head over to the concert in the park!
Summer in the Park concert series is produced by the San Marcos Performing Arts Association. The link for the concert schedule is here:
 
Below is a calendar of those concerts coming up!


TAAF Summer Games 2017
Congratulations to local runner Anthony Lopez, the new 1600-meter TAAF state champion! He ran the event in McAllen Veterans Memorial Stadium in July. In the Boys 1600 Meter Run 16 & Under division, he placed first with a time of 4:30:49. Way to go, Anthony! Keep running!
 
RUNNING WITH MOE
Moe’s Weekly San Marcos Daily Record Article
Our very own Moe Johnson writes a weekly news article. The topics vary, but it is always great information. Look for it! You can always find it on the SMRC page! Follow the link below!

 
CORE RUNNING ANNUAL SUMMER SOCIAL
Core Running Co.
All Core and SMRC runners invited

A Note From Doug:

'I am happy to announce that we will have a Core Running BBQ. This will be next Friday, August 11th starting around 6 P.M. I will bring various kinds of meats such as hamburger, sausages, and maybe pork chops. It is also BYOB for any kind of special drink you would like to bring. The Rounds have a pool, so go ahead and bring swimwear and a towel. Also bring camping chairs if you can for seating. This event should be really fun because we have not met as a Core Group in a while!'

350 Anchor Hill Road, San Marcos
6:00 p.m. to Whenever
Respond with anything you’d like to bring on Doug’s FB post in the Core Running Training Group.
HERE’S TO RUNNING IN THE RAIN... HOPEFULLY
Ok. This may be my wishful thinking and my positivist attitude taking over. But if I type it, maybe it will happen! Here’s to hoping for some rainy weather this week...

Why Running In The Rain Is... Awesome 
  • Rain cools you off! Of course, this only applies if the temperature’s warm enough to make the rain feel refreshing, and not chill you to the bone. Pretty sure we’d all agree it would be nothing short of refreshing.

 

  • It’s different from not running in the rain. Variety is the spice of life, right? How boring would running be if we always did it on perfect, beautiful, sunny days? Or sweltering, miserable microwave-like days? It’s nice to change things up once in a while.

 

  • Rain is a distraction. If you run twice a week like me, and without music a lot lately, it’s nice to have something other than how hard running is to think about while you’re out.

 

  • Jumping in puddles is fun... in crappy shoes, that is. Puddles are inconvenient, as is being wet and dirty. But when you’re out for a run in the rain, who cares if you’re wet and dirty? Jump in all of the puddles. If you’re a pro, you can send a solid wave of water toward your running buddies, too. Watch out if it’s raining on Wednesday, Kimberly.

 

  • Running in the rain is equivalent to taking a shower. So when you get home from your run, you’ve saved both time and water by rinsing off in a downpour. (Okay, maybe it’s not exactly the same, but it’s close enough for us outdoors folk, right?). Don’t judge me.

 

  • Other people think running in the rain is awesome too. Misery might love company; but based on the number of folks on social media who agree running in the rain is more fun than not, and the number of people I see show up at races in total downpours, I’m not the only weirdo who thinks it’s fun.

 

  • Or, other people think running in the rain is hardcore. And we all want to be hardcore, right?

 

  • It makes you feel like a kid again. See #4.

 

  • A cup of hot tea or cocoa tastes better than it ever would otherwise. And I love me a good cup of hot cocoa... or red wine... or whatever.

 

  • Running in the rain is great mental training. In outdoor pursuits, you’re always at the mercy of the weather. In most cases, the right equipment and preparation make it possible to deal with different weather situations, but that doesn’t mean it’s going to be enjoyable. Pushing yourself out the door and on a run when it’s raining is a great way to mentally prepare for similar situations on the trail, like this one. Embrace it.
     
WHERE'S WENDELL?
Wendell Wilson, long-time SMRC member along with his wife, Bonnie, who could be spotted running all over town in past years, needs your thoughts and prayers. He no longer lives in the area, but here is a note from Darrell Rhodes below. Please keep Wendell and his family in your thoughts.

*Just wanted to let everyone know that our good friend and former SMRC member Wendell Wilson is fighting a return of lung cancer. Please keep Wendell in your thoughts and Prayers.*

SAN MARCOS RUNNIN' RATTLER INVITATIONAL
The San Marcos Runnin’ Rattlers are getting ready to start their season. Their first season meet will be held right here in San Marcos at the Texas State Golf Course.

San Marcos Runnin’ Rattler Invitational
Date: Saturday, August 26, 2017
Time: 8:00 a.m. CDT
Type: Running
Location:
Texas State Golf Course
1351 Post Rd.

Come out and support these young men and women and they try to start their season off right!

Their season schedule is below!

Date - Meet
Sat. Aug 26th - Runnin’ Rattler Inv.
Fri. Sept 1st - Westlake “Friday Night Lights”
Fri. Sept 8th - Pflugerville Invite
Sat. Sept 16th - TLU Invite
Fri. Sept 22nd - Giddings High School Invite
Sat. Sept 30th - Round Rock McNeil XC
Sat. Oct 10th - Seguin Inv.
Sat. Oct 14th - District Meet
Mon. Oct 23rd - Regional

Go Rattlers! 


 
ORANGELEAF HALF MARATHON AND 5K REPORT
All right. I had a hard time finding race pictures for this one. I know one thing. It was hot and humid. So kudos to all of you who got out there and got it done! The sun is just blistering in July on that course!


DEB'S DISCOUNT CORNER


Deb is sharing her codes again, when she’s not busy winning something... every day of her life!

Thanks, Deb!

*Use code DEBORAH2017 for 10% off!

 
 

 
*Use code Dallasdeborah18 for some swag Hot Chocolate Dallas run!

 
*Use code OLSON17 for 15% off!





 
Issue: # Month/Year
Issue: # Month/Year
CORE RUNNING MERCHANDISE
New singlets and comfy casual shirts to rep for the Core River Runners and the Running Rattlers of San Marcos High!

A little running retail therapy never hurt anyone!

Go visit Core and rock a new shirt or singlet at your next race!
FASTED CARDIO - YES OR NO?



With some of my recent fitness goals, fasted cardio seems to be a topic that gets brought up a lot. So I’ve been doing lots of reading. Unfortunately, when I read about this stuff, it ends up in the newsletter because it gives me something to write about.

So this is what I know. There are two types of exercisers in this world: those who must eat breakfast before a workout, and those that swear it’s better to exercise with no food onboard at all. So who’s right?

Does Fasted Cardio Really Burn More Fat?

In many short studies that I found, yes. Studies have found that exercising in a fasted state can burn nearly 20 percent more fat when compared to sweating it out after a big ole’ carbed up meal.

Fasted cardio in the morning is effective because, as you sleep and fast overnight, your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn’t end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn’t ideal if building muscle is your primary goal. This isn’t a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio.

Our bodies apparently like to burn the fuel that we’ve eaten first. So if you don’t have any fuel because you didn’t eat (meaning you’re in a fasted state), then your body turns to what it has stored away and works to burn that. Makes sense.

But it all depends on what kind of workout you’re doing. This is interesting, actually. In general, the easier the exercise, the more actual fat you’re going to burn during the workout. What? For example, if you go for a 30-minute walk and cover two miles at a slow, steady pace, then some studies say you’ll torch approximately 200 calories. If you’ve been fasting, your body will likely burn body fat, because the rate of energy production (a.k.a. how hard you were working) was really low and fat was easily accessible.

On the flip side, if you go for a tough run, then your body starts to burn carbs instead of just fat. When you go higher in intensity, your body can’t use fat fast enough, so it burns some fat and some carbohydrates.

That doesn’t mean slow and steady wins, though. Remember that your body only burns more fat during the actual workout when you slow down. Numerous studies have shown that high-intensity interval training stokes your metabolism and keeps burning fat long after your routine is done; so depending on how hard you worked, tough sessions may win long after you’re done.

But What if You’ve Got No Energy?

That’s my question. How do you put the effort in with no energy onboard? It’s clear that busting out cardio before breakfast can be beneficial. But what if you feel like you don’t have enough energy to exercise before you’ve eaten? Well, studies also say that you have plenty of energy in your muscle and fat stores to give your body what it needs to exercise. Your liver provides glucose for your body, and you don’t really start tapping into that until you deplete the glycogen stores in your muscles. Depending on how fed you were the day before, and how trained you are, you have about an hour and a half to two hours before you even dip into your liver glucose... roughly.

In other words, you’re good to do about an hour of cardio, max, while you’re fasted, is how I see it.
Of course, if you’re upping the intensity or going any longer than that, it’s important to start fueling, perhaps with energy chews or gels. But refueling post-workout is what’s really important, so your muscles can start repairing the tiny tears they endure during exercise.

One cool upside: Fasting primes your body for the nutrients you’re about to give it. You’ll better absorb protein, and your body is going to know right where to put it because you’ve used energy, creating space for new energy to go in! So protein and carbohydrates will go back into the muscles to help them refuel, as opposed to going into fat stores! Score!

When It’s an Issue to Sweat Before You Eat

If you’re generally in good health, there aren’t too many downsides to consider so long as you’re doing cardio (because it’s a whole different ballgame for strength training, apparently). The main issue: Those on a low-carb diet, like Paleo or Keto diet followers, may struggle to bust out their best cardio workout because their livers don’t have a lot of fuel readily available, and it’s likely that they’re not fully recovering in between workouts because they’re not refueling their glycogen stores. But still, that’s not a serious health threat. You’ll just hit a wall and your body will signal you to stop.

Your appetite post-workout may be affected, too. One study found that when runners hit the treadmill for an hour without eating first, they were more hungry than those who chowed down ahead of exercise. But that just seems obvious.

It All Comes Down to Personal Preference

Working out in a fasted state is a big mental game. If someone believes they’re going to pass out if they haven’t eaten, and they really think they have to get something down before they work out, then they should probably eat.

In summary though, I think I’ve found this.
It seems that fasted cardio can work well for men with body fat in the low single digits (5-6 percent) and females with body fat in the low teens (13-14 percent), especially if they have specific problem areas like the lower back or thighs. I’ve found literature stating that fasted cardio seems to work well on resistant or stubborn areas. Although there’s no direct data to reference, it might be that when a person only has a small amount of fat lingering in hard-to-attack areas, exercising in a fasted state could spark those resistant fat cells to release stored fat so it can be burned for fuel.

The consensus seems to be for everyone else trying to lose body fat still points towards HIIT for effective fat loss. I use an app called Aaptiv that is loaded with ready-made HIIT workouts for runners. They can be road or treadmill workouts, and you are coached through the whole thing! It’s pretty awesome, since I’m not great at coming up with my own HIIT workouts. Some are super short, too; 5 minutes - 9 minutes long. It helps to change up your routine, too.
Check out the app if you’re interested!


WHAT DO YOU HAVE TO SAY?

 

Do you have an interesting story idea, announcement or other content for the newsletter?  We really want to hear about it!  Please contact us and let us know at newsletter@sanmarcosrunners.org!  Great race stories, runner profiles and  information that you help provide will only help to make this newsletter great!   
                 
Core Running Opportunities
                 
* TUESDAY NIGHTS at 6:30 PM - Did you know that Coach Framke hosts a track / speed workout session every Tuesday evening at 6:30? The location changes, so be sure to check the Facebook group to follow notifications!  Join his Facebook group to stay informed about times and locations!  Click the link below!  These sessions are open to the public and all are welcome!  The more, the merrier! 

* NEW TIME!!!! : WEDNESDAY NIGHTS at 6:00 PM - Core Running Company in town hosts a Wednesday night 3 mile run at 6 PM near the new location off CM Allen.

* NEW TIME FOR SUMMER : SATURDAY MORNINGS at 6:00 AM - Core Running Company supports a 
long run on Saturday mornings (usually at 6:00 AM leaving from the store.) Water stops along the way and the route generally gets posted to the FB page a few nights before.  All paces welcome!
 

Again, follow the Facebook page for changes in times and locations!  Remember,  all ages and fitness levels are welcome! 
 
Like us on Facebook
2017-2018 SMRC CALENDAR OF EVENTS
How To Stay Informed
 
SMRC Website

 

Visit the SMRC Web Site for upcoming races, race results, dozens of running resources and more.

 

SMRC Monthly Newsletter

 

Check your email inbox for SMRC monthly newsletters and additional reminders and other relevant and valuable information.  

 

SMRC Meetings

 

Attend an SMRC meeting. Our meetings usually feature the exchange of lots of news and discussion about current goings-on in the San Marcos running community. Plus, you can meet and hang out with local runners, and maybe even line up a partner for your training runs.

Meetings of the San Marcos Runners Club are open to the public. Anyone in the community who is a runner, jogger, walker, has an interest in these activities or in fitness in general is encouraged and welcome to attend the San Marcos Runners Club meetings.   

 

The schedule for 2017 - 2018 is below! 

 

Facebook

 

There is almost daily communication and tons of photos from so many of our members on race day on the SMRC Facebook page. Be sure to click on the FB icon in the far left column to join us.

 
2017 - 2018 Important Dates To Note and Remember!

Club Meetings:

*Speaker information will be announced through Member Communications and Social Media.
March 7
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
May 2
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
July 11
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
September 12
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
November 7
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.

Board Meetings:

*All SMRC Members are welcome to attend the Board Meetings!
April 25
Old Fish Hatchery 7:00 p.m.
June 6
Old Fish Hatchery 7:00 p.m.
August 1
Old Fish Hatchery 7:00 p.m.
October 17
Old Fish Hatchery 7:00 p.m.
December 5
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.

Member Events: 
 
*Final details announced closer to the dates through Member Communications.
February 28
Mardi Gras Run/Party 6:00 p.m.
May 6
Cinco de Mayo Run/Party 6:00 p.m.
June 20
SMRC Picnic 6:00 p.m.
August 15
SMRC Pizza/Pool Party 6:30 p.m.
November 21
SMRC Thanksgiving Dinner 7:00 p.m.

Community Events:

*Final details announced closer to the dates through Member Communications and Social Media.
March 21
SMRC Spring Mile Challenge 6:00 p.m.
April 11
SMRC Easter Egg Trail Run 6:00 p.m.
September 16
Country Roads 10K 8:00 a.m.
October 3
Prediction Run 6:00 p.m.
October 31
SMRC Halloween Costume Fun Run 6:00 p.m.
December 12
SMRC Christmas Lights Run 6:30 p.m.
December 14
SMRC Christmas Formal Dinner 7:00 p.m

The more the SMRC grows in numbers, then the more involved it can be in the community, along with offering running camaraderie and support to all members.  Please be as involved as you can, attend the meetings, and encourage running/walking friends and family to join!  New members bring new ideas!

Looking forward to a wonderful year!


 
Sincerely,

Rebecca Rounds
Newsletter Editor
San Marcos Runners Club

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Core Running Co.
RUN LOCALLY / SHOP LOCALLY
 
CORE RUNNING is San Marcos and Hays County Premiere Running Store. Servicing all levels of runners and walkers. Located on CM Allen Parkway in downtown San Marcos! San Marcos Runners Club members receive 10% discount from Core Running Company!

San Marcos Runners Club, PO Box 1203, San Marcos, TX 78667
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