USA Fit San Antonio
USA Fit San Antonio Newsletter
2010 Season - Rock 'n' Roll Marathon & Half Marathon
In This Issue
Week in Review
Weekly Focus
Group Sign In
Season at a Glance
Bagel Break
Coaches Corner
Registration Discount
Looking Ahead
Quick Links
 
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Issue: Week 2 June 3, 2010
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, Rudy & your USA Fit SA coaching team
Week in Review
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 Rate 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. Weigh yourself before and after your workout to see how much water weight you lost. For every pound lost, you need to be drinking 2 cups of fluid!!

Remember the goal is to replace just what is lost -- you don't want to gain weight, either!

Hydration Policy

Because of the critical importance of hydration for all members, it is USA Fit's policy 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.
Weekly Focus
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:

Foot fitter
- describes a starting point for assessing your shoe needs

Shoe wear calculator
- 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!
Group Sign In / Out
Begins this week!
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 Sheet
Don'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!
Season at a Glance
Download it now!!

We inadvertently left the 2010 Season at a Glance out of the member packets this year! Here it is; please take a minute to download this file and put it on your fridge or cork board! It has the focus topics and important dates you'll need for the next 6 months!

Bagel Break
First Saturday of the Month!
This 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 AND sign up for a free massage, too!

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.
Coaches Corner

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!


Organizers


Co-Organizer: Ashley Rosilier

Current Job / Personal Info: Co-Owner, Run Gear Run

Marathon / Half Marathon Experience: Five full marathons, several half marathons and sprint triathlons, one half Ironman triathlon

Coaching Experience: Seven years coaching with USA Fit SA, RGR Training Certified coach with USA Triathlon and RRCA


Co-Organizer: Rudy Acevedo

Current Job / Personal Info: Consulting Engineer, Running Coach, Yoga Instructor-Acevedo & Assoc., Inc

Marathon / Half Marathon Experience: 30+ marathons, including 1 ultra

Coaching Experience: Physical Fitness Specialist (The Cooper Institute), RRCA Certified Running Coach, Yoga Instructor. Coach for SA Fit / RGR Training for 5 yrs.

Message to share w/ the athletes: "...and let us run w/ endurance, the race that God has set before us." Heb. 12:1


Co-Organizer (TRI POINT): Sonya E.

Marathon / Half Marathon Experience: Five marathons, Five half marathons

Coaching Experience: Assistant coach of Orange group for 3 years, Head coach of Orange group in 2009


Co-Organizer (TRI POINT): Nancy Heneghan



ATP

Head Coach-ATP Group (RGR): Larry Graf

Message to share w/ the athletes: "Stay positive. It is a better option than being negative." 


Blue / Green

Head Coach-Blue / Green Group (RGR): Jessica Pena

Current Job / Personal Info: First grade teacher

Marathon / Half Marathon Experience: 3 marathons completed, including Boston. 6 half

Coaching Experience: Assistant coach blue/green 2009

Message to share w/ the athletes: First of all, have fun, remember to always listen to your body


Head Coach-Blue / Green Group (TRI POINT): Loretta Maldonado

Current Job / Personal Info: Math Teacher

Marathon / Half Marathon Experience: Marathons: 7, so far. Best was Boston 2010. 4 half marathons

Coaching Experience: Middle school 3 years; Summer Junior Olympics 3 years; SA Fit 1 year

Message to share w/ the athletes: "Just Do It!" "When you think you have nothing else to give...give a little more...you're capable of more than you think...that is when great things happen!"


Assistant Coach-Blue / Green Group (RGR): Frank Sizemore

Current Job / Personal Info: Finance

Marathon / Half Marathon Experience: 13 marathons, 1 ultra

Coaching Experience: SA Fit Blue / Green Assistant 2009


Assistant Coach-Blue / Green Group (RGR): Michael Klein

Current Job / Personal Info: Executive Sports Producer for WOAI TV

Marathon / Half Marathon Experience: 2 San Antonio Marathons

Message to share w/ the athletes: Be prepared-it wasn't raining when Noah built the arc.


Assistant Coach-Blue / Green Group (RGR): Gina Dillon

Current Job / Personal Info: Police Officer

Marathon / Half Marathon Experience: 1 full- RNR San Antonio, 5 half marathons

Message to share w/ the athletes: "The only time success comes before the word work is only in the dictionary."


Yellow

Head Coach-Yellow Group (RGR): Svenja Fuhrig

Current Job / Personal Info: Regional Marketing Manager, Time Warner Cable

Marathon / Half Marathon Experience: 4 full marathons (incl. mountain); countless halfs

Coaching Experience: 3rd season w/ USA Fit

Message to share w/ the athletes: Listen to your body, follow the program and we'll get you to the starting line. The marathon is celebrating that accomplishment.


Head Coach-Yellow / Red Group (TRI POINT): Zerique Zapata

Current Job / Personal Info: Science Teacher-Judson ISD

Marathon / Half Marathon Experience: 4 full marathons, 4 half marathons

Coaching Experience: Assistant Coach SA Fit 2009

Message to share w/ the athletes: Keep going and stay strong, and you will finish!!!


Assistant Coach-Yellow Group (RGR): Sarah Cann

Current Job / Personal Info: Logistics Analyst. Began running ~5 years ago. Began marathons 2 years ago.

Marathon / Half Marathon Experience: 3 marathons. Too many half marathons to count.

Message to share w/ the athletes: The training is the most difficult part of a marathon-but well worth it.


Assistant Coach-Yellow Group (RGR): Vidal Gonzalez

Current Job / Personal Info: Real Estate Investor

Marathon / Half Marathon Experience: 1 full (SA); 4 half marathons: Chicago (09), New Orleans (09), Dallas (10), Nashville (10)

Message to share w/ the athletes: If I can do it, you can do it!


Assistant Coach-Yellow Group (RGR): Amber Anthony

Current Job / Personal Info: Co-Owner RGR

Marathon / Half Marathon Experience: I have done 6 full marathon, love the half marathon-3M is my fav...really digged doing the Disney Half Ironman wahoo 70.3!

Coaching Experience: I have been a coach for 9 yrs. My first gig was w/ Sally Edwards & Danskin Triathlon. Certifications from USAT Level 1 & 2, Heartzones Level Blue cycling, RRCA marathon & ASEP.


Assistant Coach-Yellow Group (RGR): Michelle Klein

Current Job / Personal Info: Clinical Counselor, Our Lady of the Lake University

Marathon / Half Marathon Experience: SA Marathon, Rock & Roll Marathon

Message to share w/ the athletes: Don't forget to focus on your deep breathing!!


Assistant Coach-Yellow / Red Group (TRI POINT): Ron Miller

Current Job / Personal Info: Federal Law Enforcement Officer / Bomb Dog Handler, U.S. Dept of Homeland Security

Marathon / Half Marathon Experience: 8 full Marathons / 2 Ultra Marathons

Coaching Experience: 4th year coaching with USA Fit / RGR. Certified trainer with the Cooper Center for Aerobics

Message to share w/ the athletes: The winner may get the headlines, but we have more fun in the back of the pack!


Red

Head Coach-Red Group (RGR): Renee Shaw

Current Job / Personal Info: Accounting

Marathon / Half Marathon Experience: 11 marathons + 3 ultramarathons + Marathon Maniacs since January 2009.

Coaching Experience: Two years: one season w/ LLS Team in Training, one w/ SA Fit & one season w/ Winter Marathon Training (RGR)

Message to share w/ the athletes: "You only get out of it what you put into it. Listen to your coaches and your body, and you will cross the finish line!"


Head Coach-Yellow / Red Group (TRI POINT): Zerique Zapata

Current Job / Personal Info: Science Teacher-Judson ISD

Marathon / Half Marathon Experience: 4 full marathons, 4 half marathons

Coaching Experience: Assistant Coach SA Fit 2009

Message to share w/ the athletes: Keep going and stay strong, and you will finish!!!


Assistant Coach-Red Group (RGR): Rick Deaver

Current Job / Personal Info: Real Estate Appraiser

Marathon / Half Marathon Experience: 8 full marathons, 4 half marathons

Coaching Experience: USAFIT Red Group Assistant Coach 2009

Message to share w/ the athletes: Dream big and go for it!


Assistant Coach-Red Group (RGR): Jim Caldwell

Current Job / Personal Info: Engineering

Marathon / Half Marathon Experience: Rock-n-Roll Full 2009, Army Dillo 33K 2008 26 Week Training program USAFIT '08 & '09

Coaching Experience: New

Message to share w/ the athletes: Attitude is everything and never give up.


Assistant Coach-Red Group (RGR): Lyz Culver

Current Job / Personal Info: General Manager-Administration & Employee Relations for the Inn at Los Patios (Retirement Community)

Marathon / Half Marathon Experience: 8 marathons & counting. Became a "Marathon Maniac" in April, after completing 6 marathons in 6 months.

Coaching Experience: Assistant Coach Red Group 2009, 4th season w/ SA Fit

Message to share w/ the athletes: "Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up." Amby Burfoot, The Runner's Guide to the Meaning of Life.


Orange

Head Coach-Orange Group (RGR): Kathy Seastrunk

Current Job / Personal Info: Married to Brian for 20 years. Mom to Zara (18), Jack (15), and Nick (12).

Marathon / Half Marathon Experience: 8 marathons & counting-many half marathons, several sprint triathlons. Training for a half-Ironman in 2011.

Coaching Experience: Orange Coach and Summer Marathon Training Team Coach for RGR

Message to share w/ the athletes: Finishing a marathon is a very special accomplishment that very few people ever complete...it is also one of the hardest and most rewarding experiences you will ever have. I am thrilled to be a part of this journey w/ you!


Assistant Coach-Orange Group (RGR): Brian Schumaker

Current Job / Personal Info: General Manager for Jobing.com, a locally focused employment resource. I have a passion for fitness and encouraging others to reach their goals. Played baseball for 18 years, competed nationally in karate tournaments, and was also a Personal Trainer certified by NASM (National Academy of Sports Medicine). My inspiration is seeing my 3 year old son cheer me on at the races, and especially around mile 25!

Marathon / Half Marathon Experience: 1 Full marathon, 5 Half Marathons, too many to count 10K & 5K's

Coaching Experience: Baseball coach, karate instructor , NASM Certified Personal Trainer

Message to share w/ the athletes: Every day is a new adventure and every run serves a purpose, whether it's the best run of your life, or the worst run. There will be weekends where you question what you are doing out here or why you are doing this, but just know you have an entire support system behind you. Whether it's your first marathon or your 20th; smile, enjoy the scenery, and celebrate each accomplishment!


Assistant Coach-Orange Group (RGR): Ann Alwood

Marathon / Half Marathon Experience: 9 half marathons and 2 full marathons

Coaching Experience: Summer group 2010

Message to share w/ the athletes: Feed your mind with positive affirmations. Examples: I made it to the start, I'll make it to the finish; or on windy days say - I love the wind, it's makes me strong; and my favorite is Keep my strong God, God keep me strong.


Assistant Coach-Orange Group (RGR): Lauren Dean




Assistant Coach-Orange RW Group (RGR): Stephanie Kreuser



Purple

Head Coach-Purple Group (RGR): Josie Hernandez

Current Job / Personal Info: Technical Communication Consultant, JPMorgan Chase

Marathon / Half Marathon Experience: SA Rock 'n' Roll Half Marathon ('08, '09), Seattle Rock 'n' Roll Half Marathon (2009). I'm registered for Denver Rock 'n' Roll Half Marathon 2010 and San Antonio Rock 'n' Roll Half Marathon 2010

Coaching Experience: Assistant Coach 2009 Training Season

Message to share w/ the athletes: Athletes come in all shapes and sizes - don't be fooled. Given proper training, dedication, and belief, you can accomplish anything... a marathon/half marathon is just one of many things that is in your future.


Head Coach-Purple Group (TRI POINT): Janet Pickard

Current Job / Personal Info: I have retired from nursing; have three grown children, one cat w/ occasional, love mysteries

Marathon / Half Marathon Experience: SA Marathon (08), SA half (09), Mission Half (08), Austin Half (09), 3M Half (10)

Coaching Experience: Assisted w/ walkers 2009

Message to share w/ the athletes: Whatever your goal, it is obtainable with hard work and planning.


Assistant Coach-Purple Group (RGR): Georgeann (George) B

Current Job / Personal Info: Sales / Mom of two of the most amazing young men ever!

Marathon / Half Marathon Experience: 5K's, full & half marathons

Message to share w/ the athletes: KNOW that you CAN do it and you'll have a lifetime of bragging rights when you do!! We look forward to helping you get there!


Aqua

Co-Head Coach-Aqua Group (RGR): Laurie Kaplan

Current Job / Personal Info: Executive Assistant, Biodynamic Research Corp.

Marathon / Half Marathon Experience: 6+ half marathons

Coaching Experience: USA Fit 3 years +

Message to share w/ the athletes: Run for Fun!


Co-Head Coach-Aqua Group (RGR): Rose Urbanczyk

Current Job / Personal Info: Senior Financial Officer, USAA

Marathon / Half Marathon Experience: 2 marathons & 10+ half marathons

Coaching Experience: Half-marathon coach - 3 training seasons

Message to share w/ the athletes: What may seem as a challenge today will be a significant accomplishment tomorrow. We are all here to help you achieve your goal.


Head Coach-Aqua Tri Point: Mary Salas

Current Job / Personal Info: Sr. Research Associate @ Southwest Foundation for Biomedical Research

Marathon / Half Marathon Experience: 4 Full Marathons and 7 Half Marathons. Currently training for New York Marathon (2010)

Coaching Experience: 2nd year Coaching w/ SA Fit - Red/Yellow Group

Message to share w/ the athletes: Obstacles are what you see when you take your eyes off the goal! Work hard, stay focused and you will succeed.


Assistant Coach-Aqua-Orange Group (RGR): Kathi Graf

Current Job / Personal Info: Technical Support for MAS90/100

Marathon / Half Marathon Experience: 1 Full Marathon, 8 Half Marathons

Coaching Experience: Assistant Coach (ATP) 1 yr; Assistant Coach (Orange) 2 yrs.


Assistant Coach-Aqua-Red Group (RGR): Linda Roach



Assistant Coach-Aqua-Purple Group (RGR): Jacqui Wallpe

Current Job / Personal Info: Mary Kay-Personal Consultant

Marathon / Half Marathon Experience: This will be my 4th half marathon (3rd w/ SA Fit / RGR)

Message to share w/ the athletes: YOU CAN DO IT!!


Assistant Coach-Aqua-Purple Group (RGR): Christine Reyes

Current Job / Personal Info: Assessment Specialist-Mathematics

Marathon / Half Marathon Experience: 3 half marathons (Austin and San Antonio 2X)

Coaching Experience: Assistant coach for purple-aqua group 2008 season

Message to share w/ the athletes: It's a fabulous thing to learn that your walking legs can carry you for miles and miles. We'll be taking a journey that allows us to listen to our bodies as we find the walking form and pace that work best for our goals. And along the way, I hope you'll take joy in the unique relationships to be discovered with others who have a similar desire to learn what they can accomplish with the right support. And believe that you will be a coach for others, too, just by being there to share what's happening in your journey.


Assistant Coach-Aqua-Purple Group (RGR): Teresa Gonzalez

Current Job / Personal Info: Mom-raising tomorrow's leaders

Marathon / Half Marathon Experience: Half marathons

Coaching Experience: Assistant 2009


Assistant Coach-Aqua-Orange (RGR): Tina Frick

Current Job / Personal Info: Housewife

Marathon / Half Marathon Experience: Marathon & Half Marathon

Coaching Experience: 4 years at RGR

Message to share w/ the athletes: "The miracle isn't that I finished. The miracle is that I had the courage to start." John (the Penguin) Bingham


Assistant Coach-Aqua-Orange Group (TRI POINT): Sandy Redmond



Assistant Coach-Aqua-Purple Group (TRI POINT): Janel Bacote

Current Job / Personal Info: Senior EAP Account Manager, Deer Oaks EAP Services

Marathon / Half Marathon Experience: Austin Full Marathon 2007 SA Rock 'n' Roll Half Marathon ('08, '09), Seattle Rock 'n' Roll Half Marathon (2009). I'm registered for Denver Rock 'n' Roll Half Marathon 2010 and San Antonio Rock 'n' Roll Half Marathon 2010

Coaching Experience: Assistant Coach 2008-2010

Message to share w/ the athletes: Walkers are athletes too.... "I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible." It doesn't matter how start just that you finish, and we are here to support you...

Race Registration Discount
 Rock 'n Roll San AntonioSave $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!
Looking ahead...
Here's what's coming up
Next meeting: Sat. June 5
Time: 6:30 am
Location: Run Gear Run OR YMCA Tri Point

Seminar: Appropriate Gear
Workout: Group run/walk

Bagel Break & Medical Q&A after the workout!

Last day of registration!! Starting next week (June 12) all participants MUST be registered members!
Thank you for joining San Antonio's premiere marathon and half-marathon training program!
 
Sincerely,
Ashley Rosilier & Rudy Acevedo
Organizers, USA Fit San Antonio