2013 NYC MARATHON

NEWSLETTER | July 2013

TEAM USA ENDURANCE

Monthly Update________________________________________________
Welcome to the July edition of the Team USA Endurance monthly newsletter. We hope the beginning weeks of your training and fundraising for Team USA Endurance and the 2013 NYC Marathon are going well. Keep reading for some helpful training tips, fundraising ideas, introductions to some of your team members and inspiring advice from team captain and Paralympic champion Tatyana McFadden.

STAYING HYDRATED
Staying hydrated is your bodys best defense against heat. You should hydrate before, during and after running in high temperatures. In warm weather, male runners may have sweat rates of more than 68 ounces per hour, while females may sweat more than 34 ounces per hour. Everyones body reacts to heat differently. Therefore, it is important to know how much you sweat during a run so that you can ensure you are drinking enough water.

Participant Spotlight___________________________________________
Joan Criswell-Merrilees - Chicago, Ill.
Hometown: Chicago, Ill., but a Texan at heart. Profession: Stay at home mom. Was a social worker and grants officer for a foundation before she had children. Past marathon experience: Ran the Chicago Marathon in 2009 and has run several half marathons. What are you most excited about in running with Team USA Endurance? Im excited for the unbelievable opportunity to run for the U.S. and receive advice from some of the leading running coaches. Im also very excited to meet the other participants. What will be your biggest challenge in training for the marathon? Im most apprehensive about the alleged hills on the New York race course. Its flatland here in Illinois! Favorite song or artist to run to? Stronger by Kanye West. Whats your goal in this years marathon? My goal is to finish and wear the USOC name with pride! Whats your favorite Olympic or Paralympic moment? I have been lucky to meet so many amazing Olympians and Paralympians in just the short time I have been a U.S. Olympic Foundation Trustee. My favorite moment had to be when Paralympian Kari Miller demonstrated sitting volleyball to our childrens elementary school. Those kids will never know the Olympics without the Paralympic involvement. That is so exciting to me, and Im proud to play a small part in it all.

YOUR SWEAT RATE

Joan Criswell-Merrilees
To measure your sweat rate and the amount of fluid you are losing in the heat, weigh yourself before and after a run. Ideally, you want to stay within 1-2 percent of your fully hydrated body weight. A 100 lb. person might lose 2 percent of their body weight and need to take in 32-48 ounces of fluid, while a 200 lb. person might lose 4 lb. and need to take in 64-96 ounces of fluid. You can pre-hydrate and top up your hydration on the run to try and stay within the 1-2 percent loss range.

Pam Majumdar - New York City, N.Y.

Hometown: New York City, N.Y. Profession: International assistant at InStyle magazine. Past marathon experience: This will be her first marathon. What are you most excited about in running with Team USA Endurance? To me, Olympic athletes represent the pinnacle of what a person can become. Theyre my ultimate heroes. Im excited about doing something that will help their dreams become a reality! What will be your biggest challenge in training for the marathon? Increasing my mileage every week and running even when I dont feel like it is going to be an ongoing mental battle! Favorite song or artist to run to? Taylor Dayne, Journey, George Michael. Im an 80s girl! Whats your goal in this years marathon? To be injury-free and finish in 4:30. Whats your favorite Olympic or Paralympic moment? I live for the womens gymnastics all-around. Its the most important night of the Games for me!

INFORMATION PROVIDED BY USATF CERTIFIED COACH ANDREW ALLDEN.

Pam Majumdar

Fundraising Tips: 2. 1.
Record a short video of yourself asking friends, family, and colleagues to make a donation to your campaign. Seeing your face and hearing your voice will make the ask more personal!

Share your favorite Olympic/ Paralympic memories with potential supporters and encourage them to share their own. Note that the USOC supports Olympians and Paralympians, and without donations from Americans like you and me, our athletes wouldnt be able to train and compete at the Games.

3.

Post lots of photos to your social media accounts and Fundly page so that your followers can see all of the hard work youre putting into training.

4.

Ask the local businesses that you frequent if they will make a donation to your page.

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2013 NYC MARATHON

NEWSLETTER | July 2013

TEAM USA ENDURANCE

Participant Spotlight

(Continued)

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Anthony (Tony) Nicholas Konstant - Winnetka, Ill.

Hometown: Winnetka, Ill. What will be your biggest challenge in training for the marathon? As Ive just completed a Masters Degree, I am in a period of job search. A move may be in my immediate future. Consistency is very important when training for a marathon so it will take discipline to get each run done in the face of big transition. Whats your goal in this years marathon? To break the three-hour barrier, enjoy the race and the weekend, and of course raise my goal amount for Team USA Endurance. The marathon takes place on my birthday. I believe my immediate family will come out for the weekend, so it should be a great time! Whats your favorite Olympic or Paralympic moment? [Its] very difficult to pick just one; every time I see a medal ceremony and the medalist is choking back tears while they play the national anthem, that gives me the chills. In 2012, a local swimmer, Connor Dwyer, won gold on a relay with Phelps and Lochte, which was very cool.

HEAT SAFETY
Do not run outside if the temperature is above 98.6 degrees and the humidity is above 70 percent. High humidity inhibits the bodys ability to shed heat. If you become confused, have difficulty with balance, feel dizzy, nauseous, have chills or stop sweating, you may be suffering from heat stroke. Get out of the heat and call for medical help immediately. It takes about 7-14 days to become acclimatized to the heat and this acclimatization is lost at about the same rate. If you vacation in a cool climate and return to a hotter one, you need to be mindful that you are at greater risk of heat injury. If you train inside on a treadmill in dry, air-conditioned air, you are not going to be acclimatized to the hot, humid condition you may encounter in an outside race.

Profession: Real Estate Past marathon experience: Ran the Chicago Marathon in 2010 and 2011 and ran the Boston Marathon this year. What are you most excited about in running with Team USA Endurance? The Olympics are the single greatest sporting event in the world. Team USA is the greatest team in the world. That is pretty exciting to have any association with.

Tony Konstant

Catching Up With Tatyana____________________________________

Dear Teammate, We are less than four months from the NY Marathon, and I know you are getting ready for what is sure to be a fabulous experience. This will be my fourth NY marathon and there is nothing like running through the five boroughs and then finishing in Central Park. The crowds cheer along the way, getting louder and pushing you on towards the finish line. Right now, I am in Lyon, France, competing in the International Paralympic Committee World Championships. I have completed the 200m, 800m and 5000m and am thrilled to say I have three golds and set a new World Record in the 800m (1:44:44). Still to come are the 100m, 1500m and 400m. I am focused on these next three events and then it is marathon time. You can follow my results at www.USParalympics.org. I am thrilled to be your team captain for the NY Marathon and I look forward to meeting you in November. Tatyana McFadden

BEATING THE HEAT

Wear sunscreen. Run in the shade and avoid blacktop road. Wear light colored breathable clothing. Wearing a light colored hat or visor may also help. Do not wear heavy or non-breathable clothing.

INFORMATION PROVIDED BY USATF CERTIFIED COACH ANDREW ALLDEN.

For any questions...

Please contact:

Catching Up With Tatayana___________________________________ Alex Triumph, U.S. Olympic Committee Pg. 2 Assistant, Major Gifts, Development dvsUllectatem faccabo. Odi am est quae quatio coribusa dit utem ent.
Alexandra.Triumph@usoc.org, (917) 542-4860

START STRONG. FINISH STRONG.

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