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Join Our List
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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
| Interested in becoming a sponsor? We are now accepting applications for the 2010 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: Pre Season
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April 29, 2010
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Greetings!
The season is approaching! Can you feel it? We are excited to share some news & get you excited about training this May!
- Ashley, Amber, Rudy & your USA Fit SA coaching team
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2010 Season Kickoff
| |  Saturday, May 22 @ 6:30 am
Are you ready to hit the road? Join us for our 6th season kickoff on Saturday, May 22rd. We will hear from USA Fit founder, Denis Calabrese, learn about USA Fit San Antonio, and then head out for a pace run/walk. Come ready to workout and to change your life!
When: Saturday, May 22, 2009, 6:30 am
Where: Run Gear Run - 18720 Stone Oak Pkwy #150
* There is no meeting at the TriPoint location on May 22 |
Online Registration
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Now open for business!
Online registration is now open for the 2010 season. We are no longer using Active.com, but so you can register directly from our website.
Prices for the 2010 season are:
New members - $110 Returning members - $85 ATP - $135 Military discount - $10 ** To get the military discount online you need to enter a discount code. Please call 210-490-9987 or email to get the information. You can also download our registration form and register in person at Run Gear Run or at the kickoff on May 22nd. Cash or checks only for in-person registration. All CC payments must be done online.
Registration for the 2010 season will remain open through June 5th.
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Weekly Focus
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Gearing back up 
Are you looking forward to returning to training in May but not quite sure what to do between now and then? Here are some suggestions for how to gear back up for training!
Build your Base
Our training program is appropriate for beginners, but if you have not been exercising for a while, we encourage you to start building up your base now instead of waiting until our kickoff on May. How much do you need? Full marathoner runners will start with 3 miles our first week, walkers and half marathoners will start with 2 miles. We encourage you to get comfortable with at least those distances over the next nine weeks.
Follow these rules with your training:
- Use the hard/easy principle -- one of your workouts each week should be longer, working on distance with a slow pace. Other workouts should be shorter, and no more than 1-2 workouts should include speed work or aggressive hills.
- Keep a slow progression -- keep your weekly mileage increases to no more than 10% per week. Add your total mileage for the week (whether walking or running) to determine your current load. The next week cannot increase that load by more than 10%.
If you want help with planning this schedule, look for a 5-6 week beginner 5k program to get you started. There are many available on the internet. We are also offering a Base Camp this year starting on to guide you through this base building period. Registration is open online.
Work on strength
Running and walking utilize specific key muscles, particularly the quadriceps,
hamstrings and gluts, so if you are just getting started (or if you have been off training for a while), it can be beneficial to do some strength training on those target areas. Body-weight lunges are a good start. This is the best time to work on strengthening these muscles, because you want to get your body used to these demands BEFORE you start adding the distance training. Having strong muscles will also aid in injury prevention.
Another important area for developing strength is your core. This includes the abs, but also your back and sides, too. Having a strong core does much to improve your form and help you gain higher endurance in your running and walking.
Runners World has a wealth of articles on strength training for runners and walkers. Check it out!
Be more flexible
As you work on strengthening your muscles, they have a tendency to become firm and tight as well. You need to spend some time working on maintaining, and even increasing, your flexibility in order to prevent injury and improve your biomechanics. The best time to stretch is when your muscles are warm (ie AFTER a run or walk). There are several key dynamic stretches that we recommend for runners and walkers that target flexibility in the hips and legs. Nydia's Yoga up the street from us also offers a Yoga for Runners class that is a perfect complement.
Learn your pace
The most common mistake most runners make is training too hard. Doing so keeps you from achieving your true potential in endurance. Your pace for most of your training should be easy and comfortable, keeping your heartrate in an aerobic zone. It will be really important when your marathon or half marathon training begins that you know your appropriate training pace, so this is a great time to experiment.
A great tool for learning your proper pace is a heart rate monitor. Read this article on heart rate training and consider getting a VO2Max Test to get precise threshold information or doing some testing on your own to estimate your training zones.
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Season Theme
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|  Help us pick the theme quote!
Every year we pick a them quote to inspire us through our training. Now is your chance to have your voice heard! Take a minute to vote in this poll, or suggest another quote that inspires you!
Visit the poll & vote!
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Cyber Hookups
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 Join us in cyberspace!
As you can't help but hear on the news these days, cyber social-networking is where it is AT these days... and San Antonio fit is definitely "with it"! We created a USA Fit San Antonio group, and we invite all of you Facebook users to join us! Just click on the link below or search on "USA Fit San Antonio" and join the group!
We also have a Twitter account set up for you to follow, and are working on adding text notifications to your mobile phone, too! Any way you like it, we'll give it to you!
Facebook Page
Twitter Page
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North & Central Locations
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Two options for your Saturday training
We are very excited to announce that we are again offering a 2nd training location option for your Saturday morning workouts with USA Fit San Antonio! In addition to the Saturday morning training at Run Gear Run, in the Stone Oak area, we will also be offering Saturday morning training at the YMCA Tri Point location on N. St. Mary's. This provides a convenient, central training location just off of 281 near Trinity.
As part of this new partnership, the YMCA will also be offering discounts to all USA Fit San Antonio members, too! Stay tuned for details.
Workouts at the YMCA location will begin on May 29th. Kickoff on May 22nd will be only at Run Gear Run. The pace groups offered at the YMCA location will be determined based on registrations.
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Yard Sign Campaign
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 It's that time again!Help us spread the word about this first rate training program, and you just might win some prizes for your trouble!
Every year we have a Yard Sign Campaign to promote our season kickoff. Sign up to participate and you will get a plastic sign to display in your yard, front window or office. We ask you to put it in a prominent place through the end of our registration period. Everyone who participates is 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!
Want to join in the fun? It's easy! Just come pickup the sign from Run Gear Run and make sure to sign your name on the list so that we have a record of your participation. We will do a drawing after the program kickoff on May22nd. That's all there is to it!
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| GroupOn alert! | |  Save 60% at Run Gear Run
GROUPON features something cool to do each day at an unbeatable price. But, you only get it if enough people join that day... so invite your friends! RGR has a great deal that is featured today, Thursday, April 29:
The certificate can be used on shoes, gear, apparel, or towards any RGR Training program (USA Fit San Antonio is not owned by RGR Training and is is not included in the GROUPON coupon). You can only buy this coupon TODAY, April 29th. Purchase one for yourself, buy a Gift Card (Mother's Day is coming soon!), and tell your friends.
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Thank you for joining San Antonio's premiere marathon and half-marathon training program!
Sincerely, Ashley Rosilier & Rudy Acevedo
Organizers, USA Fit San Antonio
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