Wednesday, March 27, 2013

March Newsletter

Hi Team!  We hope that you’re having a wonderful spring so far and that you have been able to get out and train in the warmer weather.  The 2013 Team race season is in full swing and we couldn't be more excited! Here are some of the latest Team happenings!  

 Remembering A Dear Friend, Rick Leipold

This month, Hope For The Warriors® lost Rick Leipold, the Team’s beloved adaptive equipment specialist.  If you ever had the honor of meeting Rick at our Team events, he was absolutely someone you would remember.  Rick always had a big smile on his face and was a delight to be around.  He was a genuine person with a big heart.  He truly lived to serve and help others.  He especially loved his work with all of our service members. Rick’s unique way of working with our Team will be irreplaceable.  Although we have heavy hearts, we know that Rick will always be with us, cheering on our Warrior Team at every finish line. 






                                                        Gasparilla Distance Classic


Community Team members celebrate after the Gasparilla Distance Classic.
On February 23-24, the Team participated in the Gasparilla Distance Classic in sunny Tampa, Florida! This is the first year that Hope For The Warriors® was a part of this exciting event as a charity partner! This was also the very first race for our new Kid’s Team.  Our Team celebrated at a pre-race dinner at Beef ‘O’Brady’s on S. MacDill.  We are very grateful to Beef’s for hosting our dinner and for holding the Team’s weekly runs at their fine establishment.


Hope For The Warriors® staff present Beef 'O' Brady's with a token of appreciation.


A HUGE thank you to Devin Young, Tampa Team Captain, his wife Mirka and three children, for all their support through the year, and especially during the weekend of the event.  Our presence in Tampa is made possible because of all of their hard work and dedication to the Team and our organization.   



Incredible Tampa Team Captain, Devin Young and Team Director Jenlene Nowak relax after crossing the finish. 

Thank you to the Gasparilla Distance Classic for all of your support and for choosing us to be a charity partner!
Kid's Team Hope For The Warriors® members are all smiles before the race. 
USA Nation’s Capital Rock ‘n’ Roll Full & Half Marathon


Warrior Team members, Anthony Radetic and Dean Suthard, are ready to kick off the  race. 
The Team hit the streets of Washington D.C. Saturday, March 16 for the USA Nation’s Capital Rock ‘n’ Roll Full and Half Marathon.  While there were thousands of runners, Team Hope For The Warriors® had the only two handcyclists on the course! Warrior Team members, Anthony Radetic and Dean Suthard kicked off the race as the two handcyclists while representing the Team!  Incredible Community Team members John Henault and Marilyn Nicolas ran the half while Megan Schmidt and Michael Gawbill ran the full. This was also Megan's and Michael's first full marathon AND they were both the two top fundraisers! Way to go Michael and Megan! You ROCK!

Megan is all smiles during her very first marathon!
Flight delays may have caused Team Director Jenlene Nowak and Warrior Team member, Manny Jimenez to miss the USA Nation's Capital Rock 'n' Roll Half, but it didn't stop them from completing their own half marathon to honor our friend, Rick Leipold.

Community Team member, Michael Gawbill, celebrates at the Team tent after the finish.

Not only was the Team represented on the course, but our amazing volunteers were representing the Team at our tent after the finish line! A super big thank you to Anita, Anna, Carter, Dennis, Henry, Joelle, Julie, Massie, Paul, Tyler and Suzy for all of your hard work in making the USA Nation’s Capital Rock ‘n’ Roll a success! We couldn’t have done it without you!

Amazing volunteers Suzy, Julie and Anita welcome and congratulate runners at the Team tent. 

 Fantastic Community Team member, Marilyn and Team Coordinator, Courtney celebrate at the Team tent. 
New York City Half

The Nation’s Capital wasn’t the only city in which the Team was represented that weekend! On Sunday, March 17, there were even more amazing Community Team members hitting the streets of the Big Apple for the New York City Half! Congratulations to Jeff Mahalik who was the top fundraiser for this exciting race! A big thank you to all of our incredible Community Team members who represented the Team in NYC and worked so hard on reaching their fundraising goals! It is because of your amazing support that we are able to continue our mission in restoring self, family and hope to our wounded service members and military families! Thank you for all that you do!


Community Team member, Jessica Lagomarsino, poses for a picture with two of her biggest fans before the NYC Half. 
Cherry Point Half Marathon
Last weekend, the Team headed to Cherry Point, NC for the Cherry Point Half. It was an incredibly fun event with many Community Team members, Hope For The Warriors® staff and three Warrior Team members participating! Incredible Community Team and Staff member, Mona Simms won first in her age group! Mona wasn’t the only one picking up trophies at the finish line! Congratulations to amazing Community Team members, Paul Delamar and Mayra Espinosa for placing for your fantastic finishing times!


Incredible Community Team members Benita Delacruz and Mayra Espinosa at the Team tent before the race. 
Team Hope For The Warriors® was represented by both runners and handcyclists! Way to go Warrior Team members Sean Debevoise and Jorge Olalde and Community Team member Paul Kelly for representing the Team and for completing the half in spectacular times!  Warrior Team member Manny Jimenez also joined the Team running the half!


Warrior Team members, Sean Debevoise and Manny Jimenez pose alongside Community Team member Paul Kelly and Warrior Team member Jorge Olalde. 
More thanks go to Bruce Gentry and Tricia Bradley-Gentry from Crystal Coast Bicycles in Atlantic Beach, NC for working tirelessly in helping the Warrior Team with handcycle maintenance the day before the race.  Thank you for your fabulous work!
Ready to start cheering for the greatest Team around!
A big thank you to amazing North Carolina Hope For The Warriors® staff for getting up bright and early to support the Team! We couldn't have made the weekend a success without you. Thank you so much for your hard work, dedication and support!


Wonderful staff and Team member, Mona Sims, wins first in her age group!


Team Events Coming Up


 Pittsburgh Half and Full Marathon, May 4-5 (Sold Out)


 TD 5 Boro Bike Tour, May 5 (Sold Out)


 Carl Hart Mother’s Day Duathlon, May 12
To register, please click here.


Salute To The Military Sprint Triathlon, May 26
All Hope For The Warriors® family and supporters get 30% off their registration with code: hfw30! To register for this exciting event, please click here.


Warrior Team Member Highlight: Ryan Anderson



Warrior Team Members Since: 2010
When Did You Enlist In The Marine Corps? 
“I enlisted in the Marine Corps on 8 December 2003 and deployed 28 August 2006 until 17 March 2007 and 22 February 2008 and returned on 28 May 2008.”

How Were You Wounded?
“I was exposed to a total of seven IED blasts in a three day period. We were conducting Route Clearance in the vicinity of Al Taqqadam when I was blown up.”

What Were Some Of The Challenges You Faced When You Were Wounded?
“When I was first wounded the big problems were realizing that I am not Superman. I had memory issues, balance issues, and speaking issues. It took the rehabilitation and time to get back to a good stable ground.”

How Did You Find Out About Hope For The Warriors®?
"I was introduced to Hope For The Warriors® in 2009 at the Run For The Warriors® in which I walked with my service dog, Rivka. I became a member of the Team Hope For The Warriors® in July 2010 when I received my handcycle and started racing in September 2010 at the Marine Corps Half Marathon."

How Has Your Rehabilitation Through Team Hope For The Warriors® Been?
“My rehabilitation through the Team has been two fold; it has been physical as well as mental. Knowing that I am part of an organization that has been through similar situations helps tell me that I am not alone. I am not the only one. Physical it has shown me that I can do things that I thought I would never be able to do. Now that I realize what I am able to do, I work out more now than I did before I got hurt.”




How Are You Doing Today?  Do You Feel That Your Athletic Pursuits Helped Your Physical Recovery?  How?
“ I am feeling great today. Now that I see what I was missing during the years that I wasn’t able to work out, I continue to live life like I won't be able to work out again. My athletic pursuits have definitely helped in my physical recovery because I now realize that I can do things that I haven’t done. Three years ago, I didn’t think that I would be able to run a physical fitness test again and now I am going to run a half marathon in May 2013.”

What Are Your Future Plans In The Marine Corps?
“My future plans in the Marine Corps are to continue on and retire from the Marine Corps. I also plan on continuing my physical attributes and improving every day.”

Are you following us on Twitter and Instagram?


Did you know that you can keep up with the latest in Team happenings by following us on Twitter @TeamH4W and Instagram @teamh4w? The next ten people to follow us on either Twitter or Instagram will be entered in a chance to win a Team t-shirt!







Thursday, March 21, 2013

Team Volunteer Highlight: Dennis Smith

All Star Volunteers Joelle Laszlo and Dennis Smith represent the Team at the tent


Hometown:  Hershey, PA

Occupation:  Project Manager Tyco Electronics

How Long Have You Been Volunteering With The Team? 

“This is my third year.”

How Did You Hear About Hope For The Warriors®? 

“A friend, Rick Leipold, who I had previously volunteered with at another non-profit organization for wounded service members, told me about the good things happening at Hope For The Warriors® where he had been working.  We had been out of touch for more than a year when he told me how Hope For The Warriors® was filling the gaps in the many needs of our recovering wounded warriors.”

What Made You Want To Volunteer With The Team? 

“I enjoy the opportunity to serve our wounded warriors and I am an avid cyclist so the combination is great.”

What Has Been Your Favorite Thing About Volunteering With The Team? 

“It is a great opportunity to serve those who are recovering from injuries and to be a part of their progress towards returning to the active lifestyle they need and deserve. The Team Hope For The Warriors® staff is also so warm and friendly. They know just how to put together these Team events and to respond to every need.  I know just where I want to spend more time when I retire!”

What Has Been Your Favorite Event You Have Volunteered With The Team For? Why? 

“I have volunteered at two Tunnel to Towers events in New York City.  I have never been a big city person but it has been a great experience.  Seeing the NYPD and FDNY give back to their own and our wounded warriors is amazing.  I'm not a runner but the adrenaline flows and the emotions pour out when you exit that tunnel and witness the reception given in support of the wounded warriors.” 

Have You Always Been A Cyclist? 

“I started cycling as a young boy and took to taking it apart and putting it back together.”

Are You Cycling In Any Events This Year? 

“I look forward to supporting all the Team events again this year but the only event I might get to cycle in is TD 5 Boro Bike Tour.” 


Dennis with our beloved late Rick Leipold at the 2012 Marine Corps Marathon

Wednesday, March 6, 2013

Community Team Member Highlight: Scott Sunday

Scott running in the 2013 Arizona IMS Marathon 

Hometown: Grovetown, GA
Occupation: “I retired from the Army after nearly 24 years and now work as a Department of the Army Civilian.”

Can You Share With Us About Your Career In The Army?
“I enlisted in the Army in 1985 as a 72E, Telecommunications Specialist, progressing through the ranks to become a Sergeant First Class before crossing over to become a Warrant Officer, 251A Information Systems Technician.  In 2009 I retired as a CW3 after nearly 24 years of service; having deployed to Iraq and receiving numerous awards up to and including the Bronze Star Medal and the Legion of Merit.”

What Races Did You Participate In Last Year? 
“Last year started slowly with a couple half-marathons before running my first full marathon in March and starting my quest to run a marathon in each state.  I completed 13 states/marathons last year including the following races:”

Charleston Half-Marathon
Augusta Half-Marathon
Georgia Marathon
Charlotte Half-Marathon
Buffalo Marathon,
Canton Marathon
Running with the Devil Marathon
Grandfather Mountain Marathon
Alien Invasion Half-Marathon
Top of Utah Marathon
Washington DC Ragnar Relay
Leavenworth Oktoberfest Marathon
Portland Marathon
Meridian Marathon
Myrtle Beach Half-Marathon
National Veterans Day 11K
St Petersburg Women's Half-Marathon
NCR Trail Marathon
St Jude Memphis Marathon
Rocket City Marathon
Run for the Ranch Marathon


Scott and his wife Emme at the Disney Princess Half




What Races Will You Be Participating In This Year?
“My goal for 2013 is to run several half-marathons with my wife Emme; however, I am focused on completing 27 more states/marathons in my quest to run one in each state.These are the race I am doing this year:”

Key West Ragnar Relay
Disney Half-Marathon
Disney Marathon
Arizona Marathon
Disney Princess Half-Marathon
Little Rock Marathon
Columbia Marathon
Dust Bowl Texas Marathon
Dust Bowl Oklahoma Marathon
Dust Bowl Kansas Marathon
Dust Bowl Colorado Marathon
Garden Spot Marathon
Carmel Marathon
Illinois Marathon
New Jersey Marathon
Delaware Marathon
Run for the Warriors® Half-Marathon
Bayshore Marathon
Hatfield and McCoy Marathon
Mad Marathon, Pocatello Marathon
Center of the Nation North Dakota Marathon
Center of the Nation South Dakota Marathon
Center of the Nation Wyoming Marathon
Center of the Nation Montana Marathon
Center of the Nation Nebraska Marathon
New Hampshire Marathon
Hartford Marathon
Marine Corps Marathon
Bowling Green Marathon
Baton Rouge Beach Marathon

 Have You always Been a Runner?
“Having spent 24 years in the Army I guess you could say I've always been a runner; however, once I retired from the Army I went about 3 years without working out at all and prior to that I had never ran more than an occasional 10K.  It wasn't until December 2011 that I started running in earnest and ran my first half-marathon.”

 How Did You Hear About Hope For The Warriors®?  
“I am currently in the midst of a quest to run a marathon in each state to honor several Fallen Friends and Heroes.  I was hopeful to run this year's Marine Corps Marathon to complete the state of Virginia; however, I was aware that the MCM sells out extremely quickly.  While researching avenues to gain registration into the MCM I discovered Hope for the Warriors® and was immediately connected with their goals and mission.”

What Made You Want To Join The Team?
“Upon discovering Hope for the Warriors® and their mission I couldn't wait to join the Team and help raise funds/awareness for our Nation's Warriors.  Being able to gain entry into the MCM while simultaneously giving back to our Nation's Warriors was truly a win-win situation!”

Scott at the St. Judes Memphis Marathon


Who Or What Inspires You During Your Races?
“First and foremost I am inspired by the Heroes whom I run on behalf of; however, beyond that I am inspired by the various runners I meet along the way.  I've met Gold Star widows running marathons not in memory of their husband but on behalf of another Marine whose daughter had cancer; truly inspiring.  I ran/walked the Disney Marathon with a soldier who had injured an ankle as was going to drop out of the race; ensuring that I didn't leave an injured comrade.   Inspiration comes from many sources for me.”

What Has Been Your Favorite Race and Why?
“Every race is unique and has a special memory and story associated with it; however, one is extremely meaningful to me.  Despite running numerous marathons in the past year, the one that holds special meaning to me is the Buffalo Marathon.  This one is special because it was on Memorial Day 2012 and was the first race that I had run with a shirt to commemorate the Heroes memories.  It was made even more special as I crossed the finish line and the race director gave me a second finisher's medal for my Fallen Friend's daughter.”

What Race Are You Looking Forward To Most This Year? 
“There are actually two races that I am looking forward to this year; the first of which is the Marine Corps Marathon.  This race holds special meaning to me as one of the Heroes I am running on behalf of was a Marine and I am running it to raise funds on behalf of the Warriors!  The second run I am looking forward to is the Run for the Warriors® half-marathon in Jacksonville, NC as I will be running that race in an elevation training mask and weighted vest as part of my fundraising challenge.”

Scott running the Disney Marathon

What Is On Repeat On Your Running Playlist Right Now? 
“Ironically, I don't have a running playlist, I never wear an iPod during my training runs or races; I find that by running without headphones I am able to interact with fellow runners along the course.  This gives me the opportunity to motivate them and also to share the story of the Heroes and their sacrifices.”


Can you tell us a little bit about and What Or Who Inspired Your Fundraising Challenge?  
“My personal fundraising challenge was inspired as a way to raise funds and awareness for the great work of Hope for the Warriors®. Rather than simply asking friends, family, and coworkers for donations I decided that it would be more meaning if I were to sacrifice on behalf of the Warriors in return for the donations.  The premise of my fundraising challenge was that if I were to reach my initial fundraising goal by March 1st I would run the Run for the Warriors® half-marathon in an elevation training mask and 10lb weighted vest.  Having reached that goal, I have upped the ante so to speak and will add an additional 1lb to the vest for each $100 raised above my initial goal.  My hope is that be bearing a heavier load I will be able to help raise funds/awareness so that the Warriors may bear a lighter load!”



Can you tell us a little bit about and What Or Who Inspired Your 50 Marathons In 50 States By The Age Of 50 Challenge?  

“I started the 50 Marathon in 50 States by age 50 challenge to honor my friend and fallen hero, CW2 Scott Coulter, who was killed in action in Iraq in 2004. Along the way I have been inspired by many others; particularly a Gold Star Wife and a Gold Star Mother. As I continue the journey I am not only running to honor Scott, but also their husband and son respectively.”




Where Can We Follow Your Incredible Journey?
If anyone would like to follow my journey to run a marathon in each state to Honor the Heroes you may do so on my Facebook Page."





Friday, March 1, 2013

Eating for Exercise: Nutrition Notes for Triathletes

By Kat Gunsur • For Active.com

It’s time to shift from the offseason frame of mind to the it's-almost-triathlon-season mindset. And what does that mean for nutrition, fueling and general health?
Eating for exercise is an essential skill for triathletes to master since your eating habits can make or break your performance. If you want to get faster this season, you have to evaluate more than just your training schedule. Follow these tips to stay on top of your nutrition and make this your most successful year yet.

Nutrition Basics of Losing Weight

  1. Eat frequently and spread your meals throughout the day.
  2. If you want to lose weight, remember that a 500 calorie deficit per day equals 1 pound of fat loss per week.
  3. Consume a diet high in protein and carbohydrates, and low in fat.
  4. Shop the perimeter of the grocery store.
  5. If it comes in a box, bag or can, nix it.
  6. Fill up on healthy fruits, vegetables and lean protein.

Pre-Exercise Nutrition

Calories: To help lessen the stress of intense training, start your workouts with optimal carbohydrate stores and be sure to maintain blood glucose levels during your session. One to one and a half hours prior to training, consume 200 to 250 calories for men or 120 to 225 for women.
Energy: These pre-exercise calories should come mainly from carbohydrates and proteins. This combination helps improve and lengthen endurance performance and limits muscle damage for repeated training sessions.
Sustained Energy: Foods with a lower glycemic index, such as whole grains, brown rice and yogurt, cause a slower and more sustained release of blood glucose. Foods with a high glycemic index such as waffles, pancakes and white bread cause a more rapid rise in blood glucose. This is important because some research suggests that low GI carbohydrate foods are useful before exercise to provide a more sustained carbohydrate release.
Hydration: Drink 16 ounces of water 30 to 60 minutes prior to workouts.
Important lesson: Abstaining from food prior to exercise will not help you in the weight-loss process, if that is your goal. An apple or banana before a workout is ideal and only costs 100 to 200 calories.

Fueling During Exercise

Depending on your age, weight, height and workout intensity, you can burn anywhere from 350 to 700+ calories per hour of exercise. Whereas food does not make you go faster, it allows you to maintain your optimal speed throughout the course of the workout. So, you should consume 150 to 350 carbohydrate-rich calories per hour of exercise for training sessions lasting over 60 minutes. Doing so can greatly enhance endurance performance.
Note: Forty five minutes into a workout or race, especially a long run or ride, is the longest you should wait before refueling.

Post-Exercise Nutrition Basics

  • To aid in rebuilding and repairing muscle tissue.
  • To maximize your glycogen storage potential.
  • If the body is not refueled, it decides to turn down metabolism.

Post-Exercise Nutrition Tips

  • Eat within 15 to 45 minutes post exercise.
  • Men should consume between 200 and 350 calories while women should consume 120 to 240.

Hydration Basics

Perspiration is the body’s cooling mechanism. Sweating keeps the body’s core temperature from rising. Sweat contains water and electrolyte minerals. The more water and electrolytes the body loses, the less efficient this cooling mechanism becomes.
Part of eating for exercise is hydrating properly, so here are a few hydration reminders.

Hydration Tips

  • Stay hydrated throughout the day, even on rest days.
  • Consume a fluid replacement drink of 4 to 12 ounces in extreme heat and humidity, 6 to 10 minutes before exercise.
  • Weight should be the same post long run. As little as 1 percent body weight loss can negatively impact performance.
  • It is possible to overhydrate so measure your sweat loss and drink accordingly.