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Send us an email for more information!
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National Sponsors
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Issue: Week 2
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June 3, 2009
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Greetings!
Welcome to all of our new members! Week 2 was another large group of new registrations, and we are glad to have you! We have one more week of open registration so be sure to bring a friend on Saturday!
- 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 heard about the importance of hydration. This is KEY
for everyone, especially us training through the South Texas Summer.
Here are the guidelines our nutritionist recommends:
Proper Hydration
* Most important nutrition concern for athletes
Heat Stroke - Heat Cramps - Decrease in perfomance
Decrease in blood and oxygen
* Start each workout well hydrated
8 oz/hr
16 oz in the morning (sports drink)
* Drink on a schedule - Begin Early
4 to 8 oz every 15 to 20 minutes mile / mile markers
~ 1 water bottle per hour
* Sweat Test => 1 lb lost weight = 2 cups of fluid
* Sports Drinks and Electrolytes
1 hr Practice/Race 800 mg/quart
Acclimate!
We strongly recommend that EVERYONE do the sweat rate test on a workout this week. Remember the goal is to replace just what is lost -- you don't want to gain weight, either!
We also want to make sure to congratulate member Ann Alwood on her 68th birthday!!! Ann celebrated her birthday with her training buddies at the Run Gear Run location on Saturday. Happy birthday!!
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Road Safety
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 Remember to share the road
Please
take a few minutes to review the rules of the road required for all
group runs. We all need to be aware that our group is very large and we
can easily overhwelm the neighborhood streets, making driving difficult
for area residents. We don't want to lose our privledges on the
neighborhood streets, and we don't want any accidents, either!
We have three mandatory rules of the road for all training group runs & walks:
- Run against traffic at all times
- Keep no more than two-persons abreast, particularly when in the presence of cars
- Do not litter (you can put trash in the bags @ water stops)
Also,
please make sure when you finish the run or walk that you head to
either the gas station or bank parking lot to wait for your teammates.
There are large areas in the back where we can hang out to recover. We
have to make sure that we don't congregate in the middle of the street or in someone's front yard
while waiting for everyone to finish. Thanks for your help keeping us
all safe!
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Sign In & Out
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 Group sign in/out begins
This week we begin group sign in & out for all groups. When you arrive on Saturday, you will see clipboards with sign in sheets in order of the color groups. Please head to the color group you are training with, and find your name on the roster to check in. If your name is not on the roster, never fear! Just write your name on the bottom to check in. We will add you to the appropriate roster for next week after you registration is verified. Need to switch groups? Just make a note on the sign in sheet and we'll get you transferred for next week. When you are done with your workout, don't forget to sign out as well! The coaches use these rosters to make sure everyone made it back from the course. Member Info SheetDon't forget to turn in your Member Info Sheet if you haven't already. This
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. We will have blank forms available on Saturday, or you can download it now and get a head start! |
Course Maps
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 How to find out where to go!
The
central component of our training program is our weekly Saturday
morning workout together. Each week, all groups meet together and do
our long run or walk. Here are some tips & reminders about the
routes used for Saturday mornings:
*
In general, we have one or two routes for all groups on Saturday mronings.
However, since mileages vary based on your color group, not all groups
are dong the same distances. There will be different turns or turn
around points for different groups.
*
Your training schedule includes the scheduled mileage for each
Saturday's workout. You can find this each week on our website or you
can print out the entire training schedule (using the password provided
in your Quick Start Packet).
* On the weekly schedule posted from www.SanAntonioFit.com
the Saturday mileage is linked to the designated course map. You can
view the map online and print a copy to bring with you.
*
On the map are usually both a visual street map and turn by turn directions.
You will also find mile markers along the course and an indication of
where water stations will be located (approx every 5 miles on longer routes).
*
Note that the map is for the longest possible mileage on a given
course. As mentioned above, not all groups do the same mileage each
week, but several will use the same general route. For that reason, the map
will indicate the maximum distance on that route as well as options for
shorter distances. For an out and back course, there will be turn
around points for each color group. For a loop course, there may be
shorter loop options listed on the map, or some groups may need to do
multiple loops. Be sure to check what your scheduled mileage is for the
workout, and then refer to the map directions to see how to modify the
course for your distance. If in doubt, you can ask your coach what the
plan is for your group.
*
In addition to the published map, the route is marked with flags at
each turn (see the photo at the beginning of this article). These are
small brightly colored flags that with arrows or other directions. Look
for these on the left side of the road (because we always run or walk
AGAINST traffic). You will find them at every turn or turn around
point. The signs are intentionally unobtrusive to our neighbors, so
they are not going to hit you over the head... you need to have a
general idea of the course and know where to be looking!
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Weekly Focus
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 Appropriate Gear
We will be talking a lot about
appropriate gear
throughout the season (hydration, winter weather,
etc) but this week we want to focus on two things:
(1) footwear and (2) fabrics.
As most of you have probably heard by now, your
running shoes are critical factors in your training. You
don't have to spend a whole lot of money, but you do
have to make sure you are in the right shoes
for your biomechanics. Different feet need
different types of support!
We'll talk about this in more detail this Saturday, but
as a preview, check out these two links:
- describes a
starting point for
assessing your shoe needs
-
gives you some
information on how long your shoes should last
The other important topic is fabrics... specifically in
your workout clothes. The golden rule is this: no
cotton!! Look for synthetic fabrics in your shirts,
shorts, and especially socks and sports bras. Cotton
holds water, which not only is heavy, but also
promotes bacteria growth (esp. in socks) and blistering
& chafing.
The best fabric for workout apparel is something with
good wicking properties, such as polyester. CoolMax,
which you have probably heard of, is a trade name for
polyester. Nylon is better than cotton, but not as
good as polyester. Take a minute to review this fabric glossary for even more info!
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Bring a Friend
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 Win a clinic!
As you know this is our last week of open registration, so it's the perfect time to bring a friend to the training! See who you can drag out of bed this Saturday, and maybe you'll be surprised about who ends up joining you!
As a special THANK YOU to those who have brought friends, we are having a special raffle this week! You can get one raffle entry for every warm body that you bring, or have brought over the last two weeks, even if they didn't sign up!
At each location we are giving away a FREE RUNNERS CLINIC
provided by The Non Surgical Treatment Center. At this clinic you will get one-one-one consultation with a sports physical therapist who will assess
your flexibility, strength and technique and get your training started
on the right foot. What a great reward for getting your friends to change their lives!
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Bagel Break and Medical Q&A
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This coming Saturday is our first Bagel Break
& Medical Q&A, which we host on the first Saturday of every month. After the workout we will all
have a chance to carb up on some yummy
bagels, visit with each other, and have some
informal talks with various medical
professionals.
Medical sponsors planning to attend:
We encourage you to take this opportunity to
get advice about any aches & pains you may be
having. Please don't ignore any signs of
stress -- it's better to treat them early so
you can keep training!
We will host Bagel Breaks the first Saturday
of every month for the rest of our training.
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Youth Running Camp
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 Keep your kids running this summer
The RGR Youth Running Camp is designed to promote running as a
competitive sport and provide a place for athletes to train in the
summer. Its focus has been to draw middle and high school runners who
plan to participate in cross-country, track or running activities. The
growth of the camp has encouraged the participation of all levels of
runners from novice to elite. Camp staff includes presently active
runners and coaches that will asses each athlete individually and
assist in dveloping personal running goals through support and
encouragement.
Program will run from June 8, 2009 - July 18, 2009 MWF 7:30am - 9:00am @ McAllister Park. $125 Registration fee. Parent meeting Thursday June 4th at 7:00 pm for interested families.
More information @ RGRTraining.com
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Looking for Volunteers
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 Here's a chance to give back...
There is a fun event coming up this weekend that we wanted to pass along. The Lavender Hills 5k/10k is an all-women's run in the beautiful Texas Hill Country.
The race director is looking for a few good men to help out on the course. Free tshirts to volunteers! Contact race director Bill Gardner at billyg@satx.rr.com if you can hep!
Saturday, June 6, 2009
Course starts and finishes in lavender fields of the Texas Lavender Hills Farm & Market in Blanco. Post-race champagne and breakfast, too!
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Coaches Corner
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 Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. To kick it
off in Week 2,
here are bios on your coaches!
ATP
| Head Coach |
Larry Graf
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| Location: |
Run Gear Run
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| Profession: |
Architect wtih ECC a design/build construction company doing military projects.
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| Racing: |
12 half marathons
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| Message: |
Stay positive. It is a better option than being negative.
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| Assistant Coach |
Jessica Pena
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| Location: |
Run Gear Run
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| Profession: |
First grade teacher
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| Racing: |
Rock and Roll Marathon San Antonio
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Blue / Green
| Head Coach |
Rudy Acevedo
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| Location: |
Run Gear Run
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| Profession: |
Engineer, Running Coach, Yoga Instructor,
Personal Trainer
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| Racing: |
24 marathons (including 1 ultra marathon)
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| Message: |
"...And let us run with endurance, the race God has set before us." Hebrews 12:1
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| Head Coach |
Loretta Maldonado
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| Location: |
Tri Point
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| Profession: |
Math teacher (Judson ISD)
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| Racing: |
Big D Marathon, The Texas Half, Nike Women's Marathon, White Rock Marathon, Rock & Roll San Antonio
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| Message: |
You can always give more, just believe! "Just Do it!"
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| Assistant Coach |
Jim Martin
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| Location: |
Run Gear Run
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| Profession: |
USAF officer
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| Racing: |
4 marathons, 2 half ironmans, 2 ultra marathons
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| Message: |
You can achieve anything you set your mind to! Work hard and it will pay dividends!
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| Assistant Coach |
Zerique Zapata
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| Location: |
Tri Point
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| Profession: |
Science teacher / USA Army Reserves
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| Racing: |
4 marathons, 4 half marathons and distance races
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Yellow
| Head Coach |
Ross Brookshire
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| Location: |
Run Gear Run
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| Profession: |
Microsoft Architect / I am a Hoosier who lives in Texas and works in Florida. So, basically, I'm usually confused most of the time.
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| Racing: |
19 marathons and too many halfs
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| Message: |
Don't run with scissors.
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| Head Coach |
Ron Miller
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| Location: |
Tri Point
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| Profession: |
Federal Law Enforcement
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| Racing: |
7 full marathons; 2 50k's
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| Message: |
Have fun!
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| Assistant Coach |
Svenja Fuhrig
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| Location: |
Run Gear Run
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| Profession: |
Marketing Manager
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| Racing: |
2 marathons, multiple halfs
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| Message: |
Enjoy the hard work, because it will be worth it!
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| Assistant Coach |
Kim Heimbecker
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| Location: |
Run Gear Run
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| Profession: |
RN: City of San Antonio
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| Racing: |
SA Marathon 2008, Zooma Half April 2009
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| Message: |
There is nothing you can't do if you set your mind to it.
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Red
| Head Coach |
Kathy Halloran
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| Location: |
Run Gear Run
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| Profession: |
Full time mom to two children
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| Racing: |
5 full marathons, 8 half marathons
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| Message: |
Perseverance and patience
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| Head Coach |
Linda Roach
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| Location: |
Run Gear Run
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| Profession: |
Marketing for Sonterra OMS. Retired Army officer.
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| Racing: |
4 full marathons and 7-10 half marathons
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| Message: |
Don't bother just to be better than your contemporaries and predecessors, try to be better than yourself.
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| Assistant Coach |
Elizabeth Culver
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| Location: |
Run Gear Run
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| Profession: |
General manager of the Inn at Los Patios (retirement community)
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| Racing: |
2 fulls, 3 halfs
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| Message: |
Do your best and stay postive -- you can do it!
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| Assistant Coach |
Renee Shaw
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| Location: |
Run Gear Run
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| Profession: |
Marketing accountant |
| Racing: |
4 halfs, 4 fulls, 1 ultra marathon 50k and a marathon maniac member
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| Message: |
"You only get out of it what you put into it. If you listen to your coaches and your body, we'll get you to the finish line."
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| Assistant Coach |
Rick Deaver
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| Location: |
Run Gear Run
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| Profession: |
Residential appraiser
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| Racing: |
SA Marathon, USA Fit Houston Marathon, Austin Half Marathon
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| Assistant Coach |
Gretchen Solidum
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| Location: |
Tri Point
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| Profession: |
Project manager / Architect
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| Racing: |
2 marathons, 4 half marathons
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| Message: |
IT's all mental. Stay focused, believe in yourself and you'll make it to the finish line!
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| Assistant Coach |
Mary Salas
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| Location: |
Tri Point
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| Profession: |
SW Foundation for Biomedical Research, Sr. Research Associate
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| Racing: |
4 marathons, 3 1/2 marthons |
| Message: |
Never give up, if you have a bad week, contact a fellow runner/coach for support -- we can do it together!
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Orange
| Head Coach |
Kathy Seastrunk
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| Location: |
Run Gear Run
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| Profession: |
Running coach w/ RGR Training; former math/science teacher, now stay at home mom to 3 kids
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| Racing: |
6 marathons, many 1/2 marathons
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| Message: |
If this your first marathon, plan on being hooked, marathoning is a great rush! |
| Head Coach |
Sonya Erb
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| Location: |
Tri Point
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| Racing: |
San Antonio Half Marathon x 4 yrs, Austin Freescale Marathon x 4 years
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| Message: |
Looking forward to a great year with all of you! Go orange!
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| Assistant Coach |
Kathi Graf
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| Location: |
Run Gear Run
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| Profession: |
Technical Support
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| Racing: |
1 full marathon, 4 1/2 marathons
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| Message: |
Keep smiling. you can do it!
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| Assistant Coach |
Stephanie Kreuser
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| Location: |
Run Gear Run
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| Profession: |
Mom of 2, substitute teacher
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| Racing: |
SA Marathon
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| Message: |
Your'e never too old to set a goal. A positive state of mind can achieve so much.
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Purple
| Head Coach |
John Walshe
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| Location: |
Run Gear Run
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| Profession: |
Computer programming
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| Racing: |
4 Full marathons
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| Message: |
We're here to help you hit your goals!
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| Head Coach |
Nancy Heneghan
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| Location: |
Tri Point
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| Profession: |
Freelance artist / eco-literacy educator
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| Racing: |
SA Marathon of the Americas 1006 & 2007 - half marathon; Austin AT&T Marathon 2008 - full marathon; SA Rock 'n' Roll Marathon 2008 - half marathon
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| Message: |
Looking forward to a fun training season with you! "Solvitur Ambulando: It is solved by walking"
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| Assistant Coach |
Annette Hennesey
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| Location: |
Tri Point
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| Profession: |
Stay-at-home mom / homeschooling parent
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| Racing: |
10+ marathons (I've lost track...)
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| Message: |
Keep going -- it will be worth it in the end! :)
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| Assistant Coach |
Tania Walshe
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| Location: |
Run Gear Run
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| Profession: |
Entrepreneur
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| Racing: |
1 full, 4 seasons assisting
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| Message: |
Welcome to our group. Lets rock 'n' roll!!
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Aqua
| Head Coach |
Rose Urbanczyk
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| Location: |
Run Gear Run
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| Profession: |
Senior Financial Officer, USAA
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| Racing: |
2 marathons, 10 1/2 marathons
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| Message: |
No goal is too great! You can do it!
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| Head Coach |
Laurie Kaplan
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| Location: |
Run Gear Run
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| Profession: |
Executive Asst, Biodynamic Research Corporation
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| Racing: |
5 half marathons, several 5ks, 10ks
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| Message: |
Run for Fun!
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| Head Coach |
Andy Rangel
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| Location: |
Tri Point
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| Profession: |
Run Gear Run sales associate; Event Director for RGR Events
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| Racing: |
RNR SA half marathon 1:35; Mardi Gras Half Marathon 1:42 |
| Message: |
Feel free to ask me anything and if I don't know the answer then I will find it.
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| Assistant Coach |
Deb Rich
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| Location: |
Run Gear Run
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| Profession: |
Write/editor @ Ingenesis, Inc. HR firm; Mom of 2 girls; late athletic bloomer |
| Racing: |
1 full, 1 half, 7 tri's |
| Message: |
You can do it!
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| Assistant Coach |
Jenni Whitaker
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| Location: |
Run Gear Run |
| Profession: |
Insurance Broker / Employee Benefits for Wortham Insurance
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| Racing: |
1/2 San Antonio Rock 'n' Roll 2008; 1/2 San Antonio Marathon 2006; 10 sprint triathlons |
| Assistant Coach |
Tina Frick
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| Location: |
Run Gear Run
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| Profession: |
Stone Oak Elementary teacher assistant
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| Racing: |
3 triathlons |
| Message: |
You can do it!
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| Assitant Coach |
Cathy Jones
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| Location: |
Run Gear Run
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| Profession: |
1st grade teacher Stone Oak Elementary
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| Racing: |
1/2 marathon - 2007; full marathon - 2008 |
| Message: |
Don't give up and follow the schedule :)
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| Assistant Coach |
Danny Rafajko
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| Location: |
Run Gear Run
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| Profession: |
Teacher - 4th grade Stone Oak Elementary
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| Racing: |
Half - Monterey California 2007, Full San Antonio 2008 |
| Message: |
You can do it!!!
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| Assistant Coach |
Jeannie Reed
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| Location: |
Run Gear Run
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| Profession: |
Band Director
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| Racing: |
I have run 3 marathons and 3 half marathons. |
| Message: |
Don't forget to have fun. It makes the finish line that much more enjoyable.
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| Assistant Coach |
Rhondie Huron
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| Location: |
Run Gear Run
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| Profession: |
Homemaker
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| Racing: |
2 full ; 5 half |
| Message: |
The training is all mental,the sky really is the limit.
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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. June 6
Time: 6:30 am
Location: Run Gear Run OR YMCA Tri Point
Seminar: Appropriate Gear
Workout: Group run/walk
Bagel Break and Medical Q&A following the workout
This is the last week of open registration! After this week all participants on Saturday must be registered members!
** Don't forget to enter the special raffle for everyone who brings a friend (or has brought a friend the past two weeks) to our training on Saturday morning! **
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YMCA Tri Point Grand Opening!
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We are thrilled to announce the grand opening of the D. R. Semmes Family YMCA at Tri Point this Saturday! This is the home to our central SA training location for USA Fit San Antonio. Join us after the workout to tour the state-of-the-art facility and celebrate the newest addition to the YMCA family!
3233 N. St. Mary's Street, San Antonio, TX 78212
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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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