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| Local Sponsors | Interested in becoming a sponsor? We are finalizing our list of 2010 season sponsors but it's not too late!
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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| Issue: Week 1 | May 27, 2010 | |
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 audio & video links and other fun stuff from time to time.
You will ususally get this newsletter by Thursday of each week... we hope you enjoy the content and we'll see you on Saturday morning!
- Ashley, Rudy & your USA Fit SA coaching team
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Week in Review
| |  Things to remember...
On Saturday we had our kickoff and heard co-organizers Ashley Rosilier & Rudy Acevedo. They talked about the USA Fit philosophy and how the program will be run for the next 26 weeks.
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 (this is state law!!)
· 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 &Tshirts
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.
All members do receive a training shirt as part of your membership. These will be ordered as soon as registration closes and should be available sometime in July. We do have a supply of shirts left from previous years which we are selling for $5 (cash or check only, please!) They will be for sale at Run Gear Run this weekend, and at Tri Point next weekend. 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!
| |  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.
Nathan is a sponsor of USA Fit and they offer a variety of hydration systems.
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! |
Yard Sign Campaign
| |  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 2010 season winners! Please stop by Run Gear Run or call 210-490-9987 to redeem your prize!
FREE USA Fit membership - Ann Alwood
FREE pair of running shoes ($100 max value) - Adrian Jimenez
$15 RGR gift certificate - Chad Johnson
$15 RGR gift certificate - Patrice Shinn
$10 Papouli's gift card - Sarah Maynard
$10 Papouli's gift card - Stacey Brooks
$10 Papouli's gift card - Mandi Swisher
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. |
Route Notes
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 Know where you're going!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.
* 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!
Notes for Saturday May 29
Remember that on all of our
group runs on Saturday, the roads will be open to vehicular traffic, so we all
need to be aware of intersections, entrances / exits of shopping centers,
etc. We had a complaint last week
from one of the tenants in the shopping complex RGR is located in. Supposedly, some of our athletes were
ignoring cars trying to enter / leave the parking lot of the shopping
center. Please be on the lookout
for traffic, and be courteous to vehicles, if you expect them to be courteous
to you.
RGR Half Marathoners: Aqua-Orange and Aqua-Purple
athletes are doing 1 mile: This
will be all sidewalk. http://www.usatf.org/routes/view.asp?rID=371296 Aqua-Blue / Green / Yellow /
Red athletes are doing 1 mile.
This is mostly sidewalk, w/ some trail, and some asphalt. http://www.usatf.org/routes/view.asp?rID=370570 RGR Full Marathoners: Blue (5 miles): Mostly
sidewalk, w/ some trail & some asphalt. http://www.usatf.org/routes/view.asp?rID=371306 Green (4
miles): Mostly sidewalk, w/ some
trail & some asphalt. http://www.usatf.org/routes/view.asp?rID=371302 Yellow, Red
& Orange (3 miles): Mostly
sidewalk, w/ some trail & some asphalt. http://www.usatf.org/routes/view.asp?rID=371298
TriPoint Full & Half Marathoners:
Out and back course with turnarounds for each mileage. http://www.mapmyrun.com/view_route?r=692127480280339488 |
| Travel Team | |  San Antonio & beyond... Welcome to the SA Fit / RGR Training Travel Team!
Signed up for a full / half marathon between now and mid-November that's not in the San Antonio area? Then join the RGR Training Travel Team!!! Chicago, Marine Corps, New York, Athens?? We've got folks going to those marathons!! Interested in other races (full, or half marathons) between now and mid-November, we'll help you w/ a schedule that will get you to the start line (and the finish line)! No additional fee is required. For additional information, contact Rudy Acevedo at rudy@tx262coach.com or call at (210) 865-3065. Join the Travel Team on Facebook to see where they are headed next! |
| ATP | |  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 27th. 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 Join the ATP group on Facebook to get up to the minute info!
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| Post-Run Yoga | |  Begins June 12
There will be two Post Run Yoga sessions held on Saturday mornings, starting 06/12/10. Yoga enhances your balance, strength, and flexibility, and is very complimentary to endurance running. There is a fee of $90 per student, for the season, which ends the weekend before the San Antonio Rock & Roll Marathon. Folks who are interested, but not sure if they want to commit to the full season can try out a session for a $10 drop in fee, and this can be applied to the season membership, if they decide to enroll for the full season. Classes will be held at Crown of Life Lutheran Church (Stone Oak & Knight's Cross), in their gym, w/ the exception of a couple of dates in October, when that facility has previously been booked (an alternate location is in the works for those dates). The start time for the classes will vary slightly, based on the mileage that we have scheduled for that weekend. The "early" class is primarily for half marathoners, and the "late" class is primarily for full marathoners; however, registered participants are free to attend either session. The sessions will last ~1 hour each. The classes are open to beginners thru experienced participants, and the first sessions of the season will be used to get novices introduced to yoga. Participants must bring their own mat, stretching strap, and water bottle / towel. For additional information, contact Rudy Acevedo at rudy@tx262coach.com or call at (210) 865-3065. |
Running Research
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 Now Seeking Volunteers!Local researchers from the UT Health Science Center are teaming up with Run Gear Run to conduct a research about running injuries.
In a nutshell, the team will video from the side to see what % of the runners heel strike either rearfoot, midfoot, or forefoot. Their goal is to create a baseline study of recreational runners and heel strike so that we can better answer questions about running form and current trends.
Want to be a part of running history!? We will be signing up volunteers at the USA Fit San Antonio kickoff on May 22nd -- look for us at the PreSale Tent. You can also download the forms and more information from the RGR Training website.
Who: Julie Barnett, PT, DPT, MTC, Clinical Assistant Professor, University of Texas Health Science Center
Cathy Ortega, Ed.D, PT, ATC, OCS, Associate Professor, University of Texas Health Science Center
Barry Morgan, PT, local clinician, running seminar educator
Run Gear Run volunteer participants (who are not currently trying to change their running style)
What: We are conducting a research project to assess running form, specifically how people's feet make contact with the ground, whether by the rear portion of the foot, the mid portion of the foot, or the front portion of the foot. Injury relationship to this and other variables will be tracked.
When: Select Saturday RGR training runs within the first 3 weeks of the start of the training season.
Where: RGR training routes. Mid-run, clearly marked coned chutes (not affecting your training) will be set up for the videotaping portion of this project.
How: This research consists of two parts: videotaping of running form at a clearly designated area that will not disrupt your training. The other portion is a one page questionnaire about you, your training, and injuries to be filled out anytime, after training sessions or onlineat your convenience. This information shall only be used for research purposes is approved by the Institutional Review Board at the University of Texas Health Sciences Center at San Antonio. The only contact information is that which you are willing to provide by which we can inform you of your specific findings and general research results.
Why: Annual incidence rates of injuries in runners are reported in research to be 24-55%. A recent review of literature reported a yearly injury incidence rate 19-79%. No doubt, with these high numbers we, and you included, are curious about the factors which contribute to such high injury rates. We as clinicians with over 67 years of combined experience working with injured runners feel the need to provide crucial information to assist in injury prevention. To this end much has been recently printed with regard to anecdotal information as to changing one's running style as a prevention of injury. There is no current scientific research that supports or refutes these claims and we plan to see if there is any connection. Currently, there is a great deal of discussion and lots of printed information about running styles (Pose technique, Chi method, barefoot or minimalistic running), however, limited research about the effects of these changes upon injury. This is a preliminary study to investigate these other questions as well. We are interested in the way you naturally make contact with the ground as a runner and are assessing if this has any relation to injuries. A study such as this with this population has not been undertaken and with your help we hope you can assist us to advance this science.
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Race Registration Discount
| |  Save $10!
Don't wait too long to sign up for the Rock 'n' Roll San Antonio Marathon & Half Marathon! It is possible that it will sell our before race day.
USA Fit San Antonio has guaranteed entries for our members as long as you register by August 31. 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 USAFITSA to save $10 on your entry to either the full or half marathon!
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Looking ahead...
| |  Here's what's coming up
Next meeting: Sat. May 29
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 & Rudy Acevedo
Organizers, USA Fit San Antonio
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