What’s Happening in the World of Team Z, July 16 – 22, 2015

Hey Folks….HELL YEAH!  Taylor Swift did get rained out!  So awesome….I’m sure some of you went with kids/nieces etc.  I’d love to see a video of 80,000 6-16 year olds (and 10 dads) screaming their heads off!  The reconfigured the stadium so that For every one male bathroom there was like 4 females.  Love to see some squealing video!

 

Cue sheet for Haymarket Ride.

Cue sheet for sleepy hollow ride.

 

Please Vote on the weekend Poll – Click on me!

 

Enough of that, IN THIS EMAIL:

 

  1. Announcements and Updates
  2. For Thursday, July 16 through Wed July 22
  3. Thursday Events and Activities
  4. Friday Events and Activities
  5. For this Saturday July 18 and Sunday July 19
  6. *UPDATE: 10 AM Saturday Group Run – Trail Run at the Manassas Battlefield
  7. *UPDATE:  11:00 AM Saturday Post Group Run Team Picnic at The Winery for Bull Run (also new Z meet and Greet)
  8. Saturday 4:00 PM Heart Rate Training Clinic (Please do not miss!) – Fast Track
  9. Sunday 8:00 AM Cycling Etiquette and Safety Clinic at Sleepy Hollow Elementary School
  10. Sunday 9:00 AM “Learn to ride rolling Hills Clinic” at Sleepy Hollow Elementary School
  11. Sunday 10:00 AM 1-2 hour bike ride from Sleepy Hollow Elementary School
  12. Sunday 10:00 AM 1-2 hour bike ride from the Walmart – Haymarket
  13. Sunday 10:00-3:00 PM Open Water Swim at Millbrook Quarry – Haymarket *Must Register
  14. For Monday, Tuesday and Wednesday July 20-22
  15. Monday Events and Activities
  16. Tuesday Events and Activities
  17. Wednesday Events and Activities

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  1. Announcements and Updates
  2. Yes – there are a few tweaks to this weekend, but they are super fun ones.
  3. There will also be changes to Arlington/Alexandria track and bootcamps next week. I will publish the standard in this email, but please pay attention and we’ll update everyone Tuesday latest on the changes.
  4. We are, as always, trying to fill up and create Team Z Awesomeness, aka – relays! Here are our needs (help us fill these please! Get in the game, whoop whoop!  Luray Sprint or International (August 15 or 16): A biker is available for any swimmer and runner interested in forming a team.  South Riding Pool Sprint (August 23): A swimmer is looking for a biker and runner to join her relay team.  Savageman Half (September 20): A swimmer is available for a biker and runner interested in forming a team. Tussey Mountainback 50-miler (October 25): A runner is looking for 1-2 additional runners interested in doing a 2-person or 3-person relay.
  5. All Hands Happy Hour – TONIGHT – 5 to 8 pm at the Cheesecake Factory in Tysons Galleria (Tysons 2).  1796 International Dr.  http://locations.thecheesecakefactory.com/va/McLean-66.html/
  6. New Monday night trail run in rock creek, 6:30Abe, Nicolas, and Sally are in the lead. Start from Rock Creek Park – click on  me for directions.
  7. Those volunteering and planning to camp at IM Lake Placid this month – here are the rules for the free camping offer:  This is a new program and you must be pre-registered to camp at the Lake Placid Show Grounds. If you did not receive a “Volunteer Camping – Registration” email then you are not registered.  Please email Ian Smith at ismithc@gmail.com as soon as possible if you plan on camping at the Lake Placid Show Grounds.  Space is limited and you will not be able to register on race weekend.  All campers MUST be registered Ironman Volunteers and have registered to camp separately through their respective captains. This means absolutely no one but volunteers on the campground. Names will be verified at check in.
  8. Do not forget that the Luray Practice Swim has changed dates to July 25th (Saturday). We will have a group run after for anyone interested.  We will be running the actual luray course.
  9. We will camp after Luray swim/group run – location tbd but it in the area between Luray and Front Royal.
  10. We will move the ride on July 26 from Nokesville to Skyline for people who want to hit the hills (choo people – the swim run bike sound like a perfect way to get to know each other and get in a killer weekend of training). IM MD people – we’ll be out in Easton hitting 110.  Choo people will be doing between 50 and 80 this weekend.

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  1. For Thursday, July 16 through Wed July 22
  2. Thursday Events and Activities
  3. Thursday AM Swims: Spring Hill Rec Center (Tysons/Great Falls) @ 5:15-6:15 AM, Providence Rec (Falls Church) @5:30-6:30 AM, University of DC – Van Ness (DC) @ 6:00-7:00 AM, Old Keene Mill(Burke, VA), Chinquapin Rec (Alexandria) @ 6-7:30 AM, Audrey Moore Rec Center (Annandale) 8:00 – 9:00 PM
  4. Thursday Lunch and PM Swims: Chinquapin Rec Center (Alexandria) 12:30-1:30 PM, American University (DC) 8:00-9:00 PM, Audrey Moore Rec (Annandale) 8-9:00 PM, Claude Moore Rec (8-9:00 PM), Stone Ridge School (Bethesda) 8-9:30 PM
  5. Thursday Yoga: Lyon Village – 6:30- 7:30 PM, No Reston Thursday Yoga this week.

 

  1. Friday Events and Activities
  2. Friday AM Swim Practices (Require All Swim Pass): Stone Ridge School (Bethesda)5:45- 6:00 AM; Old Keene Mill (Burke, VA)5:30-7:00 AM AND 6:00 AM – 7:30 Am, Chinquapin Rec (Alexandria) @ 6-7:30 AM

 

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Please Vote on the weekend Poll – Click on me!

 

  1. For this Saturday July 18 and Sunday July 19
  2. *UPDATE: 10 AM Saturday Group Run – Trail Run at the Manassas Battlefield

 

 

Long time Zer Bel Serocki is moving to Florida at the beginning of August.  She wanted to spend one of her last weekends in VA running and drinking-in proper Z tradition- and she doesn’t want to do it alone.  So, we thought we would offer a change of venue for our recovery run and travel to Manassas to run at the Battlefields and then relax and picnic at the Winery at Bull Run afterwards. Bel will also be enjoying her last weekend before heading up north to compete in Ironman Lake Placid.  She’s one of 9 Zers racing, but we know many of you are going to cheer, volunteer and sign up for Team Z’s epic 10th Anniversary team race there next year.  So, we thought it was only fitting to combine the fun with a Lake Placid send-off.  And of course, this provides the perfect opportunity for a new Z meet and greet!

 

Details, Details: 10am- Meet at the parking lot for stone bridge, this parking lot is right next to the winery entrance (Google maps shows you the bridge, which is past the parking lot entrance). There is a spot at the end of the lot for a $3 donation for parking (on your honor).  The Manassas Battlefield trail is  as an easy 5-mile off-road run.  We will run the 5-mile First Manassas trail (blue loop) starting from the parking lot at the Stone Bridge.  A map of the trail can be downloaded as a pdf from this link under “Hiking Trail Map”.  We will also b ring some  printed copies. http://www.nps.gov/mana/planyourvisit/maps.htm

 

  1. *UPDATE:  11:00 AM Saturday Post Group Run Team Picnic at The Winery for Bull Run (also new Z meet and Greet)

 

  • AWOL FOR THE DAY: Erin McManamon
  • What: Totally awesome BYO (bring your own food to share, buy your own wine to share) – Lake Placid Sendoff, The Amazing Bell’s send off, The New Z Meet and Greet
  • When:11:00/11:30 AM
  • Where: Stone Bridge, Use the Address for The Winery at Bull Run
  • Street Address: 15950 Lee Hwy, Centreville, VA 20120
  • Google map – click on me

 

*Please note that your GPS may take you to the intersection of 29/Lee Hwy and Sudley. Turn around in the parking lot at the stone house, and head east on 29/Lee Hwy. The trail parking lot is directly adjacent to the driveway for The Winery at Bull Run.

 

After the run, there will be a picnic on the lawn of The Winery at Bull Run next door.  The Winery has a lot of great outside space.  The Winery has kindly asked that we not take up all of their picnic tables, though, so we hope to make our own space over by the Ruins.  If there is an event going on there, and we can’t make it work at that location, then we will improvise.

 

This will be a potluck event.  Please plan to bring dishes to share with your fellow teammates.  Also, we will be in need of chairs, blankets, tables etc.  If you have folding tables you can contribute, please add your contribution to this Google Doc for what I can bring to the awesomeness of a picnic.

 

One other treat, supposedly Cap Mac will be the food truck on site at the Winery that day.  If you love Mac and Cheese, you will love Cap Mac!

 

FAQ:

 

  • Can i bring my dog to Manassas Battlefield? Dogs are allowed at the battlefield but just be aware that part of the loop we are running parallels a bridle trail, so you’d want to make sure your dog is ok around horses.
  • The winery where we will picnic does NOT allow dogs.
  • Any water on the route? Two options. Do loops and swing back to your car. Stop in at the park visitor center, they have a water fountain that is located down stairs (in the basement).
  • Is there a bathroom. Not where we are meeting. The closest bathroom is at the visitors center (on the run loop). There are fast food places in Centreville and Manassas (5-10 minute drive) you can hit on the way in.
  • How long is the run? The loop we are planning is 5.25.   If you want to go shorter or longer than 5.25 then you will do an out/back.
  • What sort of surface will we be running on? You will be running on trails. The trails are a mix of packed dirt, gravel, and grass (crossing fields). Some are hiking trails and others are bridle trails. There are no stream crossing or anything of that sort (bridges are provided). The trails are generally rolling, but there are a few short steep hills. As far as trails go, this would be on the easy end of the scale. If you’re going long keep in mind that you will be slower than on the road, so you might want to adjust your planned distance accordingly.
  • Are the trails busy? Right around the visitor center and near the stone house you will see people. The remainder is not busy at all (Burke lake for example is much busier).
  1. Saturday 4:00 PM Heart Rate Training Clinic (Please do not miss!) – Fast Track

 

Come for part, come for all.  But PLEASE try to make the clinic from 1-3 (Heart Rate Training).  This clinic is important and in the long run I really believe that what you learn about HRT will most affect your training with Team Z and what you get from this experience.

 

The clinic is well organized and the presentation is made by one of our teammates who is a PhD in Bio Chemistry.  He will help you understand WHY Heart Rate Training works and most importantly Matt will teach you what is happening inside your body when you follow the training plans that are designed for you.  If you can stay for the entire seminar I KNOW that you will learn more than you realize!  You do not need to bring anything unless you’d like to take notes!

  1. Sunday 8:00 AM Cycling Etiquette and Safety Clinic at Sleepy Hollow Elementary School

 

The cycling etiquette and safety clinic is a lecture based session.  Please come dressed as you are and bring paper and a pen IF you would like to take notes. IF you want to do the clinic and ride after – come with your gear on.  This clinic is extremely important if you have never been taught the “rules of the road” with regards to road cycling.  We will teach you about hand and voice communication that cyclists use.  We will talk about the etiquette and “expectations” of how you operate your bike in a group environment, or while riding alone.  While the clinic has a boring title, for many of you I’m certain you will walk away with a TONS of new information helping you to build your confidence when riding in a group environment – or even out by yourself for a Sunday stroll on the W&OD Trail.

 

  1. Sunday 9:00 AM “Learn to ride rolling Hills Clinic” at Sleepy Hollow Elementary School

 

This clinic will be both lecture and riding. We’ll first talk through the issues of riding rolling hills for 20-30 minutes, then we’ll do a bit of riding so the leaders can help people make adjustments to their style. Excellent if you are at all nervous riding hills!! No matter how new, and maybe no matter how experienced you are…if you come you will likely learn something.  Brett trained with the USOC development camp when he was a junior.  He only teaches a few times a year, which is to say that he may have a different style of teaching which resonates with you.  Even though I “used to be” a pretty fast and comfortable descender – I learn from listening to our workout and ride leaders teach.  Same with running – I pick up something new EVERY time I go to Margie’s running clinic.   Check it out if you have not!

 

  1. Sunday 10:00 AM 1-2 hour bike ride from Sleepy Hollow Elementary School

 

Guys – obviously if you are here for the clinics you should stay and ride.  And…the ride leaders are awesome and will be able to  help you implement what Brett Teaches….IF YOU ASK!  This is a killer fun neighborhood route.  Anything not in a quiet hood has a VERY wide bike lane.  Perfect place to practice your rolling hills skills.  It is NOT flat, but….at an easy pace and maybe a walk here or there – this is an awesome beginner route.  You just have to be patient, and don’t compare yourselves to others as you learn.  Especially if they are skinny climbing goats.  Grrrrr….

  1. Sunday 10:00 AM 1-2 hour bike ride from the Walmart – Haymarket

 

Yep – we were just here.  But, it’s a recovery weekend so we’ll all go short and the reason to be here is that it allows you to also get in an open water Swim at the Quarry (5 minutes if that from the ride start/finish).  We are only supporting the 27 and 18 out/back.  If you choose another distance, we will not be supporting it and you’ll have to find the cue sheet for yourself.  Mmmwwhhwhhwhahaaaaa.   Seriously 1-2 hours.  If you ride in the hills consistently average 16 or miles per hour, you can do the  27.   If not – do the 18.  When you get back to the lot  if you were fast….stop at the end of Antioch at 55, and head back up towards hogs back mtn.  You can stay out and back there till you  run out of time.

 

Be considerate of your sag drivers….a 2 hour day for them is a huge bonus so please don’t take advantage and stay out for three hours.  Hit the quarry swim after…do it, all the cool kids are!

 

  1. Sunday 10:00-3:00 PM Open Water Swim at Millbrook Quarry – Haymarket *Must Register

 

Tie this in with the ride from #7 above – and you are killing two easy birds at one time.  They are less than 5 minutes from each other. DO NOT be nervous, come on out! Please make sure to register so you can take advantage – we have a 3 hour window (12pm – 3:00pm) to swim, you can arrive anytime in that window and swim as long as you. Millbrook Quarry is clean and great open water practice – especially for newbies. You can actually SEE for about 20-30 feet (maybe more?).  It is almost like a pool…just awesome and clean.  You can swim about 100 yard out and backs and if you stay near the shore you can stand up.  Warm up there, build your confidence, and maybe try to one bouy and back. You can then do loops as you build your capabilities.

 

YOU MUST REGISTER AHEAD OF TIME!!! Click on me to find the registration page.

 

IF YOU REALLY ARE NERVOUS AND FIRST TIMER/STILL LEARNING – please please just tell the folks running the swim.  Ask to have a Kayak watch you. Maybe a swimmer will go with you, People love to help…you just have to ask.

 

PLEASE NOTE these VERY important rules – and abide by them! The land is leased from the owners to a scuba company.  They sublease the surface water (funny, eh?) to Stephanie (coordinator).  The owners set these rules and when we break them she hears about it.

 

Ø  The speed limit is 5 mph.

Ø  No smart phone check in – each participate MUST bring hard copy of their registration printed and signed to give to the gatekeeper.

Ø  Only use porta-potties and not woods.

Ø  No public nudity, please use changing area.

Ø  Wetsuits and bright swim caps are mandatory…no exceptions.

Ø  We will still be using Beach 2 ½.

Ø  Everyone MUST sign in upon arrival and sign out with Stephanie Colburn before leaving.

Ø  No same day registration.

 

We’ll put this on the weekend poll so you can note that you will be attending.

 

  • When: 12:00-3:00 after the ride from Haymarket
  • Address: 17301 John Marshall Highway, Broad Run, VA 20137. Or click on me for team z directions/map.
  • Leader: TBA – even on the off chance we can’t wrangle up a swim coach to help…there are kayakers, event organizer, other swimmers/Zrs…just if you need  help, ASK!

 

Please Vote on the weekend Poll – Click on me!

 

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  1. For Monday, Tuesday and Wednesday July 20-22  (next week)
  2. Monday Events and Activities
  3. Boot Camps: Lyon Village Community Center (Clarendon) @ 6-7:00 AM; PRR Arlington and PRR Reston Town Center (Reston, VA) @ 7:15-8:00 PM; Fairview Road Urban Park (Silver Spring, MD) @6:45-7:30 PM; Fast Track Boot camp combined with run (Power Run) at 6:30 PM
  4. Monday Swims (require a punch pass or ALL SWIM pass vice the cheaper Team Z Tues/Thurs Pool Pass: Stone Ridge School (Bethesda)5:45- 7:00 AM; Old Keene Mill (Burke, VA) @ 5:30 – 7:00 ; Chinquapin Rec (Alexandria) @ 6-7:30 AM; Audrey Moore Rec (Annandale) @ 6:30-7:30 AM; Cameron Street Pool (Old Town) @ 12:30-1:30 PM; Oak Marr (Oakton/Fairfax) 8-9:00 PM; Stone Ridge School (Bethesda) 8-9:30 PM
  5. Runs: Fairview Road Urban Park (Silver Spring) @ 6:00 PM, PRR (Arlington), PRR Reston Town Center, Washingtonian Center-RIO (Gaithersburg, MD), Monday PM Power Run at Fast Track Sports Medicine (Merrifield, VA), Pierce Mill at Rock Creek Park (Trail Run)…. all @6:30 PM
  6. Arlington Happies: Each Week immediately following the run.
  7. Tuesday Events and Activities
  8. Tuesday Swims: Spring Hill Rec Center (Tysons/Great Falls) @ 5:15-6:15 AM, Providence Rec (Falls Church) @5:30-6:30 AM, University of DC – Van Ness (DC) @ 6:00-7:00 AM, Old Keene Mill(Burke, VA), Chinquapin Rec (Alexandria) @ 6-7:30 AM, Audrey Moore Rec Center (Annandale) 6:30-7:30 AM. Tuesday Lunch and PM Swims:  Chinquapin Rec Center (Alexandria) 12:30-1:30 PM, American University (DC) 8:00-9:00 PM, Audrey Moore Rec (Annandale) 8-9:00 PM, Claude Moore Rec (8-9:00 PM), Stone Ridge School (Bethesda) 8-9:30 PM
  9. Tuesday Group Flat Rides:  The Stew Ride-Steuart Elementary(Ashburn, VA)@6-7:00 PM, Hain’s Point (DC),  Beach Drive(Kensington, MD), Wakefield Park(Annandale, VA) @6:30-7:30 PM
  10. Wednesday Events and Activities
  11. Wednesday Swim Practices (Require “all swim pass”):, Stone Ridge School (Bethesda)5:45- 7:00 AM; Chinquapin Rec (Alexandria) @ 6-7:30 AM Audrey Moore Rec (Annandale) @ 6:30-7:30 AM, Cameron Street Indoor Pool (Alexandria) @ 12:30-1:30 PM, Oak Marr (Oakton/Fairfax) 8-9:00 PM
  12. Wednesday AM Track Practices: W&L High School (Arlington) or Coolidge High School (DC) @ 6-7:00 AM
  13. Wednesday PM Track Practices: Westfield High School(Chantilly, VA)@ 6-7:00 PM, Yorktown High School (Arlington), TC Williams High School(Alexandria), and Bethesda Chevy Chase High School (Bethesda) all @6:30-7:30 PM
  14. Wednesday Boot Camps: Lyon Village Community Center (Clarendon) @ 6- AM. Westfield High School (Chantilly, VA) @7-7:45 PM, Yorktown High School (Arlington), Bethesda Chevy Chase High School (Bethesda) and TC Williams in Alexandria, VA all 7:30-8:15 PM.