All posts by Amanda Harper

This Build Week # 1 in Team Z – 11/9-11/15

This Build Week #1 in Team Z – 11/9-11/15  (let me know if you see something fishy).

* Pay Close attention to the M-F workouts as they have changedThis is Build Week #1 – which actually started on Sunday (track).  You did bootcamp on Saturday.  So – no bootcamp on Monday (or run), and No Track on Wed (you did track yesterday).  So Monday of Build Week #1 is OFF.  Wed is a social run.   Tuesday is spin as spin is pin.

In this email:

1.       Why so many events at Fast Track?

2.       Why so many events this coming Sunday?

3.       Overview of M-F events

4.       Look Ahead for Weekend Events?

  Continue reading This Build Week # 1 in Team Z – 11/9-11/15

Recovery week of September 14 for Team Z

Happy Recovery Week! I know that a few of you have some short work on the bike and run this week – but I’m not shedding a tear that you will have to do these workouts alone. Especially b/c all of you are either racing this weekend or next – the game is afoot!

LONG SWIMS CONTINUE THROUGH THE RECOVERY WEEK.  CHOO CHOO PEOPLE – Tues and Thursday are your last two long swims – next week, you should follow the workout for 25-30 minutes and hop out.  MD people – you have four more long swims (this week, and next).

In other pool-related news, please note:

  • Pool Re-opening:  Chinquapin is re-open this week. Claude Moore is open again this week.  Coach Ed will be there tomorrow just as an fyi.
  • Audrey Moore Still Closed until the 20th


In this email:

  1. Overview of team events for this recovery week
  2. Reminders of boot camps/yoga
  3. Long Swims this week (last for Choo, two more for MD)
  4. Look ahead to weekend – Saturday’s Run Location has changed and is now a Happy Hour. J

Continue reading Recovery week of September 14 for Team Z

The Week of September 7 – 11 in Team Z

A couple notes before jumping into this week’s schedule:

  • Monday Silver Spring Fairview Park Runs are off until further notice.
  • Pool re-opening:

o   UDC pool is back open

  • Pools Still Closed:

o   Claude Moore Pool is closed until Sept 13.

o   Audrey  Moore Pool is closed until Sept 20.

  • New Pool Closing:

o   Old Keene Mill – closed for the season

o   Chinquapin is closed from Sept 7-11.

o   M-F AM Chinquapin Swims will be held at Cameron St Pool this week

o   No Lunch Time Swims at Chinqupain or Cameron St this week

  Continue reading The Week of September 7 – 11 in Team Z

The weekend of Sept 5 and 6 for Team Z

Hi all,

Here’s what we’ve got on tap this weekend!

If you are doing Savageman HALF IRON and want to suffer a bit this weekend, please email me and I’ll get you in touch with another person who’d like to suffer.


  • The Saturday Unsupported Cambridge Ride START TIME: 7:30 AM (not 8:00 AM)
  • The Saturday Unsupported Skyline Ride START TIME:  Saturday 8:00 AM

*Unsupported means you should only go if you could normally head out for a 4 or more hour bike ride by yourself in the mountains or the country

**These Unsupported rides are coordinated through me (thank you!) and happening for a specific reason.  I will not be promoting these types of events frequently.

Continue reading The weekend of Sept 5 and 6 for Team Z

The week of Aug 31 – Sept 6 in Team Z

Just a few reminders before we get to the meat of this week’s planning message:

*No boot camp at Arlington PRR tonight

**Claude Moore Pool is closed from today until Sept 13.

***Audrey  Moore Pool is closed until Sept 20.

****Long Swims begin this week (extra 30 minutes).

*****There are Changes to this weekend’s group workouts

Continue reading The week of Aug 31 – Sept 6 in Team Z

The week of Aug 24-Aug 30 in Team Z

Headlining a new point out for those of you who had already voted on event brite for the 120/20 this past weekend – there are now free ticket options for Saturday – please vote on those to indicate preference of Cajun Boil type food stuffs or traditional bbcue (Details below). Please vote as soon as it is convenient – (ALL COME, FAMILY TOO)  YOU DO NOT NEED TO PARTAKE IN THE FOOD/ETC TO COME TO THESE WORKOUTS – SO

  1. PLEASE VOTE ON THE POLL IF WHETHER YOU ARE EATING OR NOT EATING (so we know how far you are riding or running). Please Vote Here on our poll:
  2. PLEASE VOTE ON EVENT BRITE ONLY IF YOU ARE EATING. There are several Free Votes too – to help us plan food better:

Continue reading The week of Aug 24-Aug 30 in Team Z

The Weekend of August 8 – 9, 2015

Before we get to this week’s In This Email overview, check out the polls for this weekend and next weekend.  These are important for helping us plan … if you’re not sure whether you’ll be participating, it’s better to vote and not come than it is to not vote and then come.  So, go vote!


Continue reading The Weekend of August 8 – 9, 2015

This Weekend in Team Z

Here are the polls for this weekend’s events and for next weekend at Luray.  Please, for our planning, let us know which events you’ll be attending.

Continue reading This Weekend in Team Z

This week in Team Z: July 30 to August 4

CRUSH IT TODAY, TOMORROW, AND THIS WEEKEND – Recovery week is days away. Nations Tri and Patriots are 10 weeks away.  Savageman 11.  Ironman Choo is 12.  IM MD is 13. Subtract every third week for recovery.  Subtract 3-4 for taper.

  • 5 work weeks for Patriots/Nations.
  • 6 for Savageman.
  • 7 for Choo.
  • 8 for Md.

No time to screw around….



  1. Announcements and Updates
  2. Thursday, July 30 and Friday, July 31
  3. Saturday August 1 and Sunday August 2
    1. Saturday Local Group Ride in Patuxent
    2. Saturday Gran Fondo in Culpeper
    3. Sunday Race and/or Group Run in Culpeper
    4. Sunday Local Run at Fletchers Boat House
    5. Sunday Triathlon Race Planning and IM Prep clinic
  4. Monday, Tuesday, and Wednesday August 3, 4, and 5

Continue reading This week in Team Z: July 30 to August 4