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Brought to you by...
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"Stand facing the sun
and the shadows
fall behind you."
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| Local Sponsors
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Interested in becoming a sponsor? We are now accepting applications for the 2009 season.
Send us an email for more information!
YMCA of Greater San Antonio - Fitness centers for the whole family
Run Gear Run - Your running + multisport store
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National Sponsors
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Issue: Week 1
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May 27, 2009
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Greetings!
Welcome to Week 1 of USA Fit San Antonio! We are glad you joined us on this 6-month journey to the Rock 'n' Roll Marathon & Half Marathon in November!
Each week you will receive this newsletter filled with information, tips & laughs as we work towards our end goal. Be sure to update your spam
filters to allow mail from info@SanAntonioFit.com. We also upload copies of the newsletter to our season archive, as well as podcasts, video links and other fun stuff from time to time.
You
will ususally get this newsletter by Wednesday of each week... this
first one took longer than usual to produce :-) But we hope you enjoy
the content and we'll see you on Saturday morning!
- Ashley, Amber & your USA Fit SA coaching team
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Week in Review
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 Things to remember...
On
Saturday we had our kickoff and heard from Denis Calabrese, founder of
USA Fit. He provided some great motivation for our season!
If you missed the talk, we have a podcast version of Denis' talk from last season available in our season archive. Feel free to forward the link to friends who might need that extra push!
We also reviewed some important rules for the training program:
· Carry water with you on every run or walk (we will provide refill stations approximately every 5 miles on longer routes)
· Stay on sidewalks if they are available
· Run or walk against traffic at all times, unless sidewalk is only on one side
· Keep no more than 2 persons abreast, particularly when in the presence of cars
· Do not litter
Packets
If you didn't make it last Saturday, be sure to pickup your packet & shoe tag this week! We will have them at both the Run Gear Run and Tri Point locations on Saturday, and they are also available at Run Gear Run during the week.
Schedules
Don't forget to check out the weekly schedule on the
website to see your assigned workouts during the
week. For your convenience it is linked in the Quick Links section in the left column of each newsletter. Notice that every color group has their own weekly schedule and different mileage for Saturday. You can view a week at time online, or you can download the entire schedule by entering our season password. The password was published in your welcome packet.
The online schedule also has a link to the map
for this Saturday's workout, for both the Run Gear Run and Tri Point locations. We will have the courses
marked, but it's a good idea to review the map ahead
of time and get familiar with the route. Get in the habit of checking it every week to get yourself oriented!
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Weekly Focus
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 Hydration
Each week we will be focusing on a different aspect
of your training, both in the newsletter and in the
Saturday group workout. We'll give you information
here, and your coaches will be able to elaborate and
provide additional guidance during your group
meeting.
This week's focus is on hydration, which is an critical
issue for all athletes, and especially those in climates
such as ours! Your body requires water to function,
and dehydration not only impacts your performance,
it also jeapordizes your health. This Saturday we will
be giving us specific guidance on how much and
how often we should be replenishing our fluids
during workouts.
In the meantime, though, we encourage everyone to
try this sweat rate test. It's simple and very insightful!
Before your next run or walk, weigh yourself, and
then re-weigh yourself immediately upon completion
of your workout. Did you lose weight? If so, that is the
amount of water you lost due to sweat, and it is also
the amount of fluid that needs to be replaced during
your workout session. Do this test a few times, and
come with your typical sweat rate on Saturday!
Download a fact sheet on hydration
Download an article on hydration for marathon & half marathon training
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BYOB!
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 Bring your own Bottles!
As mentioned above, hydration is vitally important to
your training and as an athlete you need to be in
control of your fluid intake. It is USA Fit's policy,
therefore, that all runners and walkers carry their own
hydration system on all workouts. This can be a hand
held bottle, a belt, or a bladder system -- you just
need to find a system that works for you.
All of our workouts with mileage over 5 miles
will have refill stations available on the course with
water, but you must carry your own container to refill. You are expected to carry enough water to hydrate for 5 miles or less.
Amphipod is a sponsor of USA Fit and they offer a
variety of hydration systems. We will be giving some away in a raffle this weekend!
There is a coupon in
your registration packet that can be redeemed at Run
Gear Run for 20% off any regularly-priced purchase for the duration of your training. Don't leave home with out it!
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Yard Sign Campaign
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 Winners Announced!
Every year we have a Yard Sign Campaign to promote our season kickoff. Participants picked up a plastic sign to display in your yard, front window or office during our registration period. Everyone who participated was entered into a drawing for free goodies from our sponsors -- including FREE running shoes and a FREE membership into the USA Fit San Antonio training program!
With no further ado, here are the 2009 season winners! Please contact us to redeem your prize!
FREE USA Fit membership - Veronica Gard
FREE USA Fit membership - Desiree Garcia
$20 RGR gift certificate - Julie Carlo
$20 RGR gift certificate - Leonard Martinez
$10 Papouli's gift card - Mary Swift
$10 Papouli's gift card - Eric Isarraraz
Congratulations!!!
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Paperwork Reminders
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 Don't forget to turn them in!
As
we begin the season, there are a few pieces of information we need from
everyone. Please help us to get the paperwork in early! Member Info SheetThis
is a must-have from every member, and includes emergency contact
information as well as information about any allergies or medical
conditions. This sheet is kept on file at every workout in case of
emergency. Please make sure to turn this in as soon as possible. We will have blank forms available on Saturday, or you can download it now and get a head start! Group RostersFor those who were at the kickoff last week, you saw sign up sheets for each color group. We will continue to have these available during the next two weeks during our registration period. After registration closes we will have a check in /out rosters for each color group on Saturday mornings. All registered members need to sign up in a color group so that we can get you on the correct roster! Don't worry if you need to switch color groups, just make a note on the sign up sheet. |
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Travel Team
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 San Antonio & beyond...
Welcome to the SA Fit / RGR Training Travel Team! The Travel Team is for anyone in either the SA Fit or RGR Training programs who wish to participate in a full marathon outside of our local region. For those participating in SA Fit 2009, the Travel Team will have training schedules for races such as Chicago, Marine Corps, and the New York City marathons.
A few things about the Travel Team:
· Anyone in SA Fit 2009 can join the Travel Team for no additional fee.
· Members of the Travel Team will receive a schedule that reflects the recommended training plan to prepare you for your event.
· Members of the Travel Team will receive a weekly e-mail with suggestions on routes to take. Members are encouraged to run with their SA Fit color group, and then make up the additional mileage at the end of the run. Please be sure to let your coaches know that you may be running additional mileage, as they check the sign in sheet to make sure everyone signs back in after their run.
· While we may offer suggestions for travel / accommodations, booking flights and hotels is the responsibility of the individual.
· Depending on the number of participants at these events, we will attempt to coordinate a Pasta Dinner the evening before the event, and perhaps a Post Race Celebration after the race.
Some information about these marathons:
Chicago Marathon: The Chicago Marathon will be held on 10/11/09. Registration has reached its capacity of 45,000 runners, and is closed. If you have not yet registered, and still wish to participate in this event, there are registrations available as a charity runner. Participants in this event must be able to complete the marathon in 6 hours, 30 minutes. The web site for the Chicago Marathon is http://www.chicagomarathon.com/cms400min/chicago_marathon/
Marine Corps Marathon: The Marine Corps Marathon will be held on 10/25/09. Registration has reached its capacity of 30,000 runners, and is closed. If you have not yet registered, and still wish to participate in this event, there are registrations available as a charity runner. Participants in this event must be able to complete the marathon in 7 hours, 30 minutes. The web site for the Marine Corps Marathon is http://www.marinemarathon.com/page11.aspx
New York City Marathon: The New York City Marathon uses a lottery system to determine who can participate. Lottery applications will be accepted until 11:59 p.m. on 06/01/09. The lottery results will be announced shortly thereafter. Runners who are not selected by the lottery but still wish to participate can register as a charity runner. Participants in this event must be able to complete the marathon in 8 hours, 30 minutes. For information on entering the lottery, or becoming a charity runner, visit their web site at http://www.nycmarathon.org/
I've had the good fortune to be able to participate in each of these events, and would recommend any of them to runners who wish to get the experience of a MAJOR marathon (technically, the MCM is not considered a major marathon; however, it is the 5th largest in the US, and 10th largest in the world).
To join the Travel Team, please fill out the sign-up sheet before / after our group run on Saturday. You can also find us on Facebook-the group is RGR Travel Team.
I look forward to getting reacquainted with old friends, and meeting new friends.
Sincerely,
Rudy Acevedo
Travel Team Coach
rudy@tx262coach.com
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| ATP |
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Advanced Training Program
The Advanced Training Program (ATP) is designed to help you run a faster marathon (or half marathon). The program develops overall strength by doing general strength training, specific running strength training, explosive strength training (pylometrics), hill training and speed training. We believe in Quality over Quantity. By doing the exercises right we reduce the chance for injury. You can't run a fast race if you are injured, so being injury free is one of our main goals.
ATP is not just for "fast" runners, we have all paces. We do recommend that you have run a full or half marathon before, but, if you are motivated, it is not a requirement.
ATP meets on Saturdays for long runs then one or two additional times in the middle of the week for special workouts. Typically the mid week workouts are conducted at the Reagan High School track.
ATP takes more time and energy. Our workouts are different and challenging. I like to say it is for the "Seriously Serious". You've heard the saying "If it was easy everyone would be doing it." Well, everyone can do it, it just takes commitment. You get out of it what you put into it.
ATP will have 3 PREP workouts at the Reagan track at 7:00 pm. on Thursday, May 28th, Monday, June 1st and Thursday, June 4th. Bring a yoga mat or large towel, hand weights (10 pounds or less), a 8" to 12" step platform if you have one and water or sports drink. Come to sweat and see if you are "Seriously Serious".
ATP can help you get your personal record, but you have to take the first step.
Plus one of the side effects is that you may get into the best shape of your life.
Coach Larry
lwgraf@mac.com
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Post-Run Yoga
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 Interest List
Coach Rudy is again planning to offer a post-workout class for USA Fit members on Saturday mornings. We are working on the specific location & price, but will have the details shortly. We are collecting names of those who are interested -- look for the sign up sheet on Saturday or contact Coach Rudy.
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Race Registration Discount
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 Save $10!
Don't wait too long to sign up for the Rock 'n' Roll San Antonio Marathon & Half Marathon! Last year the race SOLD OUT with over 30,000 athletes!
USA Fit San Antonio has guaranteed entries for our members as long as you register by September 15th. But don't delay, register now before the price goes up!
And don't forget, you can save money with our discount code! Use the code RGRSA to save $10 on your entry to either the full or half marathon!
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Looking ahead...
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 Here's what's coming up
Next meeting: Sat. May 30
Time: 6:30 am
Location: Run Gear Run OR YMCA Tri Point
Seminar: Hydration
Workout: Group run/walk (Time trial option at RGR location only)
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Thank you for joining San Antonio's premiere marathon and half-marathon training program!
Sincerely, Ashley Rosilier & Amber Anthony
Organizers, USA Fit San Antonio
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