Category Archives: Weekend Team Reminder Emails

OMG – Did you see the weather for this weekend?

Did you see the weather?  High of 70 each day? No rain?  Check out the weekend plans below… please vote on the poll.

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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*Newer or even experienced cyclists who want to…

This is a previously unplanned practical/practice in the parking lot after the Boot Camp at Fast Track on Sunday. See the description below.

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Weekend look ahead…

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Get to the workouts this weekend.  Let’s go.  It’s going to be FANTASTIC WEATHER.  Note that I combined the two cycling clinics on Sunday – please re vote on the poll if needed.  And…I need a volunteer to help me by riding their rig on a trainer…

  1. Important Announcements and Reminders Details – Don’t “not read”…start by clicking on me
  2. Saturday Track Practice:  8:00 AM at W&L High School  Details
  3. Saturday Bike Maintenance Clinic (details):  9:30 AM at W&L High School (following Track)
  4. Sunday Cycling Cycling Etiquette and Safety Clinic (details), and also Technique and Fit Clinic (details):  7:00 AM at Fast Track
  5. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy  Details
  6. Sunday 1-2 hour easy ride on the trail: 10:00 AM at Fast Track Physical Therapy  Details
  7. Sunday Bike Lessons.  Clipping in and out, starting and stopping, bike balance drills: 10:00 AM at Fast Track Physical Therapy  Details
  8. Sunday Mountains of Misery Unsupported Ride: 7am from Haymarket Walmart.  Details

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Clinics overview:

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Saturday Bike Maintenance after track – 9:30 at W&L High School. 

OMG – do you know that I had a person who was a little more than a month out from Ironman say to me… “Hey Ed. I have a good idea.  You should have a clinic on how to change a flat tire in case it happens to any of us next month.”  WHAT!  We do these 3-4 times each year.   DO NOT MISS THEM.  Even those who’ve been around a few years.  If you can’t change a flat in under 10 minutes you need to come and practice again.

We will also review general maintenance, safety items, etc.

Sunday AM Cycling Safety, Etiquette, and Intro to Fit and Technique.  7 AM at Fast Track just before Boot Camp. 

There are TONS of you that should come to the cycling etiquette clinic Sunday AM before boot camp.  Don’t know what wavy fingers mean?  Don’t know what two fingers on the back of the rider in front of you means?  What’s the difference between a fist down by the riders side vs an open palm?

WHAT YOU LEARN IS IMPORTANT TO YOUR TEAMMATES.   When you don’t know the rules, your uneducated (and unintentional) mistakes will not get you hurt.  They will cause someone else to get hurt.  

Also – if you have never been coached in cycling – you will be so surprised what you can learn in my “intro to technique” class.  This is a lecture – don’t need to be nervous or bring your bike for this one.

Unplanned Clinic – Cycling Practical, starting and stopping, clipping in and out, shifting gears, balance drills and challenges.  

  • review starting, stopping…clipping in and out.
  • practice some bike skills (panic stop, parking lot circles)
  • etc…

I am already planning to work with folks in the Fast Track Parking lot after the boot camp.  Many people will ride easy and for fun.  But anyone who wants to come join us should make it a priority over the ride. I mean it – are you really and truly scared?  Or maybe just completely at a loss for how to use those pedals?

We’ll fix it.

z

Saturday Group Workouts and Crawfish Boil

Reminder – Planning your Season Clinic (choosing your training plan/races/etc) is at 8:30 AM.  If you attend the 8:30 AM clinic, you can get in your run in when we finish (inside the park).

Details and Directions to Saturday events at Fort Hunt Park (for run, clinic, and boil). Details and Directions for the Sunday Group Ride from Boyce (leave extra time to get there.  It is not our closest ride, but we go there for a reason!)

After the run – the Boil is open to everyone, friends, family, etc.  You can buy tickets at the door – and the raffles are excellent.  There is a massive shelter so if there happens to be weather we are all set and comfortable.

Note the Top Chef meal for 10 – the multiple raffle baskets – moon bounce for kids – dogs welcome (on leash) – hot dogs/other food – beer – soda/etc – and Louisiana Crawfish Boil.  If you don’t like crawfish – try the corn, potato, head of garlic (not joking), and Sausage.

This is a Fundraiser for MS. Kate and Nelson Morse drive the event, fly in the 1,000 pounds of crawfish, and do the cooking on site.

The Boil is at Fort Hunt Park after the run and clinic.  Details on the Boil. 

Reminder for Team Z’s local weekend events/workouts (3/16 and 3/17)

A reminder for the local Team Z workouts this weekend.

I know things are quiet in terms of training for people – but I want to encourage you to make the run, the bike, or both. Just consider it a fun run and ride.  Let it get you outside and loosening up before the big push for the season starts in a few weeks. This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

We are looking for 20-25 Zrs for each day.  Friday afternoon we’ll look at the numbers and see where we are.  So, get out there and vote please!

  • If run numbers are decent – Karl and Jen have said they could put a short hash together (fun).
  • Ride numbers need to be decent for us to bring out the staff – the poll is critical.

The weather here is better than at the beach….

  • Saturday run temp (remember, 10 am so sleep in and grab some julio’s after!) – 48-50 degrees with calm winds.
  • Sunday ride temps 40-44.  Way warmer than last weekend!

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Details in this email for the weekend…

  1. Saturday Group Social/Fun Run (LOCATION AND TIME CHANGED) – 10 am at Uncle Julio’s
  2. Saturday Post Run Grub/HH at Uncle Julio’s 11:00 AM
  3. Sunday Group Ride – 9:00 AM at Poolesville HS – READ THE DIRECTIONS (Speed Traps)
  4. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

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  1. The Group Run for Saturday: 10:00 AM at Uncle Julio’s in Ballston 
  • When.  10:00 – 11:00 AM
  • Where:  Uncle Julio’s
  • AWOL/Workout Leads: Kathy, Jen and Karl, Kyla

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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  1. Saturday Post Run Grub/HH: 11:00 AM at Uncle Julio’s in Ballston 
  • When.  11:00 AM
  • Where:  Uncle Julio’s
  • AWOL/Workout Leads: Kathy, Jen and Karl, Kyla

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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  1.  The Group Ride for Sunday: 9:00 AM at Poolesville High School
  • When:  9-12:00 AM, Sunday – noon is hard stop.
  • Where: Poolesville High School
  • Awol: Linda
  • Ride Leader: Dona Sumption, Jodie Hofacre
  • Sag Driver: Sara Greene, Misha
  • Cue Sheets: Click on Me
  • Print out the Staff list for Sunday’s Ride: Click on Me

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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  1. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

First: Setting your Personal Team Z Home Page to represent Workout Locations and Activities

Second: Finding Information about Team Z Workout Locations or Training Schedules “on the go”.

Third: An archive of this email is captured on our member only website in the Coach Ed’ Communication Mailing List OR Coach’s Comms Blog Post.

 

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

General questions about the week, weekend, triathlon…and any additional curiosities… try emailing the list! The email address is Community@lists.triteamz.com

In this email: THIS EMAIL COVERS BOTH THE WEEK, AND THE WEEKEND (normally they are two separate blog posts/emails)

  1. Important Updates for THIS week (please read!)
  2. Overview and Reminders of M-F workouts for this week
  3.  Saturday Group Run: 9:00-11:00 AM at Arlington Potomac River Running Store (Ballston)
  4. Post Saturday Run Happy Hour/Lunch at Applebees (next door): 11:00 AM
  5. Sunday Group Ride: 9:00-11:00 AM at Bell Haven Marina
  6. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

Continue reading

*Note:  Talia and I are leaving for CT this afternoon for a death in her family.  We are not sure when we will return, likely later in the week/weekend.  I will check my email periodically, but please call or text me if there is something urgent.

General questions about the week, weekend, triathlon…and any additional curiosities… try emailing the list! The email address is Community@lists.triteamz.com

In this email: THIS EMAIL COVERS BOTH THE WEEK, AND THE WEEKEND (normally they are two separate blog posts/emails)

  1. Important Updates for THIS week (please read!)
  2. Overview and Reminders of M-F workouts for this week
  3.  Saturday Group Run: 9:00-11:00 AM at Pierce Mill, Rock Creek Park
  4. Sunday Group Ride: 9:00-11:00 AM at Falls Church High School
  5. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

Continue reading

The weekend of 2/17 and 2/18 in Team Z

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Important Announcements:

  1. Do not miss the heart rate training clinic, do not miss the Run Injury Prevention Clinic.  See details below.
  2. PLEASE come to the HRT and RIPC Clinics…I know for a fact that you will not only “not regret coming”…you’ll be jazzed when you leave.  You will learn so much!
  3. I will order in for the HRT clinic – pizza probably.  Bring a few$$ to contribute.  See the poll for pizza preference.
  4. There is a place to change and “wash up” (No showers) at Arlington Oaks after track, before the clinic.
  5. There is a place with full shower at Fast Track if it is needed

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In this email:

  1. Saturday Track Practice:  9:00 AM at W&L High School
  2. Saturday “Heart Rate Training Clinic”:  11:00 AM at Arlington Oaks Recreation Room
  3. Sunday “Run Injury Prevention and Proper Mechanics” Clinic: 7:30 AM at Fast Track Physical Therapy
  4. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy
  5. Sunday 1-2 hour group recovery spin (and movie) 10:00 AM at Fast Track Physical Therapy (movie is a documentary “The Barkley Marathons”)
  6. Sunday – I will be available during the spin to answer questions about anything – how to size the race gear, any random question at all.This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Continue reading The weekend of 2/17 and 2/18 in Team Z

RNR Volunteer Opportunity (and registration link)

Crickets?  Off to a fast start and then the brake lights are on!

*Don’t forget you can bring your friend, family, enemies to this social.  They can run or not run – hang out and help or sit on the ground and do nothing!  Everyone is welcome – this is a fundraiser.

I’ve spoken with three people in the last 2 hours that are coming – but have not yet registered.  I’m sure there are more.  I am going to go shopping tonight after spin.  I’ll start cooking tonight and finish early tomorrow.  If you don’t make the cut for affecting how much I buy, I still appreciate knowing if I’m going to be short before I get there.  There is always time to dance!

Register here:  Click on me Continue reading RNR Volunteer Opportunity (and registration link)

The weekend of 2/11 – 2/12 (Red Nose Run/Social)

*The Sunday Ride is also voted on in the Event Brite Poll, there will be no other poll for this weekend.

Hi folks – please take 5 minutes and check out the details for the weekend.  Of importance, as always, are the tickets for Red Nose Run.

  • I want to emphasize that you can walk a mile, run whatever you like, don’t run/just hang out, don’t run, just hang out and buy some very cheap
  • Team Z gear is on sale at the RNR. The prices are amazing – I’m trying to clear out inventory and move on to another store solution.
  • An example would be $20 for 3 pairs of LG riding shorts…we sold tons!  Probably 60-80 pairs of shorts walked out (thank you!).

The entry is $13 no matter what you choose or why you are coming. This event doubles as a fundraiser for MS.  Your entry fee includes…

  • Race timing/prizes for winners (free month of Team Z)
  • The social, a ticket for the raffle (chance to win one of 7 race entries and more) and a great lunch.
  • This is a great way to get to know some people.  I will be around for anyone who would like to ask a question.
  • New Zs… Please try to make it to the RNR.
  • If you are only coming to shop/eat, eat…come around 9:30.

If your run will take your 4 hours or more, please email me.

Thanks guys…

Z

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Please vote by responding on the event brite poll by Friday at 3pm – at the latest.

  • As always – we need time to plan, shop, and cook.
  • You can “pay” at the door – but the prices will go up by $5.
  • You have until Friday at 3 pm to vote – please do so asap.  Today even? <Wicked evil smiley face>
  • More details below for the entire weekend – Both Saturday (RNR) and Sunday (Ride from Riley’s lock) Team Z activities for this weekend will be “voted on” using EVENT BRITE link, not on a normal Team Z poll.  Yes, most options are “Free” and some options are in order to donate to MS.

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The RNR Raffle is massive – please come out and bring your wife or significant other if you like.  There will be a raffle, good grub, social (the raffle will have many prizes including 7 free race entries.

If you are coming to any RNR or Sunday Ride event – please “vote” on this Event Brite in order that I can allocate staff and plan appropriately. Thank you!

  1. Saturday Red Nose Run – 7:30 AM start for anyone going over 3 hours.  8:45 AM start for anyone running 2:45 or less. Goal is for everyone to finish between 10 and 11:30.  If you need extra time – reach out to me please.
  2. Sunday Group Ride – 9:00 AM at White’s Ferry
  3. What is a Red Nose Run?  Explained…
  4. How to get in the Red Nose Run Raffle for the 7 free race entries
  5. Team Z Fit Kit and “Team Z Overstock and reduced price inventory” will be at the Red Nose Run.  This is the last chance, last final chance to be placed in our order that was submitted this week (the order is for brand new Pearl Izzumi/Team Z race shorts and tops). If you are not sure what I am talking about – please come so I can show/explain to you!

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Saturday Red Nose Run Details (location, etc)

Bring with you a towel and change of clothes.  Please be mindful of your shoes – this place is nice so be prepared to change/take them off if we are tracking in “stuff”.   There is a bathroom onsite.

Please “Vote” on EventBrite if you plan to come, run, or volunteer.

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Sunday Ride, White’s Ferry at 9:00 AMThe Ride distance options are 17, 20, 34, 42, and 50. Ride time is capped at 4 hours max.  Everyone is done and home before 1PM.

Please “Vote” on EventBrite if you plan to come

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Red Nose Run Explanation

For those new to our team, a red nose run is a “team z produced” event designed to allow our athletes have a “simulated” race environment at key run workout dates.  During the winter, races are scarce due to the risk of weather.  So we put on our own “race”.  Everyone can win.  You simply come and run the distance that is prescribed on your training plan.  There are two divisions.

  • 10 miles or under – Red Nose Division
  • 11 miles or over – Runny Nose Division

At “registration” (on site), you will tell us how far you plan to run and what you predict your total finish time to be.  The winner of the race is the person who comes closest to their predicted time (divided by the total miles run). You are not allowed to wear your HRM or watch.

If you are running with us on Saturday, it is a $13 “entry fee”.  What do you get for your entry?

  • Helps cover the cost of the facility rental
  • Team Z will donate 20% of the entry fees to Strike Out MS
  • The prize for the winner of each division is one month Team Z Dues.
  • Each Entry receives one raffle ticket for prizes such as gift certificates to restaurants and other local establishments, training nutrition products, training DVD’s…and and more.
  • Included in the raffle will be free race entries (Luray triathlon, Rev 3, and VTSMTS)
  • We will have an aid station which you will pass on each out and back.  Soda, Water, Various Chips, Combos, Cookies, Chicken Broth.
  • Pre and Post Run Coffee/Soda/water
  • Post Run grub will include fixin’s and all that for you to make a burrito bowl or soft tacos.  The mains will be Black Beans, Cilantro-Lime Brown Rice, and Seasoned Ground Turkey and Beef.  Fresh salsa, Tomatoes, Guac, cheese, lettuce, sour cream, fresh tomato salsa (maybe Roasted Chili-Corn Salsa.  Chips.

Please “Vote” on EventBrite if you plan to come

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How to get in on the raffle for the free race entries

*You are given one raffle ticket as part of your “race entry”.

This event serves as a fundraiser for Strike Out MS.  You will  have the option on Event Brite to donate additional $ in exchange for additional raffle tickets.  $10 for 2 additional tickets.  $20 for 5 additional tickets. $40 for “wing span” (finger tip to finger tip).

Please “Vote” on EventBrite if you would like to play.

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 Team Z Fit Kit and Team Z “Overstock and clearance inventory”

…will be at the RNR as well.

If you are not running, please come by and check it out.  Vote on the poll so I can count you in for the food.

And please, please help us raise some funds!

The weekend of 1/27 and 1/28 in Team Z

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Important Announcements:

  1. The Saturday track workouts will be at W&L High School (not George Marshall) until further notice.
  2. Monday AM Boot Camp and Yoga will be going on hiatus until April.  We will consider our options in April.
  3. Boot Camp, Spin… OR NOT:  Please come by Fast Track on Sunday anytime after 10:30 until 12:30 or so – GEAR ON HAND TO BUY ON THE SPOT – BIG SAVINGS (want to clear things out).
  4. SAME AS #3 – FIT KIT IS AT FAST TRACK – THIS SUNDAY LETS GET YOUR JERSEY AND/OR SHORTS ORDER IN ON THE SPOT.  I will be there to help guide you if assistance is needed.  We will submit our order to Pearl Izumi on Feb 1.
  5. The “Plan your season” clinic (where we will discuss the season plans, review the race calendar, help making decisions on what races to focus on for yourself) will be on March 12 after the group Spin at Fast Track.

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In this email:

  1. Saturday Track Practice:  9:00 AM at W&L High School
  2. Sunday “get yourself some cheap gear” on the spot, order the shiny new race jersey for the summer):  10:30 AM – 12:30 PM at Fast Track Physical Therapy
  3. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy
  4. Sunday 1-2 hour group recovery spin (and movie) 10:00 AM at Fast Track Physical Therapy (movie is American Flyers)
  5. Sunday – I will be available during the spin to answer questions about anything – how to size the race gear, any random question at all.This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Saturday Track Practice:  9:00 AM at W&L High School

  • When: 9:00 am
  • Where: W&L High School
  • What to bring: Dress warm for standing around before the workout starts, and after the workout ends (just in case).  Have a change of shirt/warm top and a towel in your car.
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday: “Get yourself some cheap gear on the spot, order the shiny new race jersey for the summer):  10:30 AM – 12:30 PM at Fast Track Physical Therapy

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday “Epic Boot Camp” – 9:00 am at Fast Track Physical Therapy

  • When: 9:00 AM
  • Where: Fast Track Physical Therapy
  • What to bring:  ENERGY! We will be inside so bring warm weather workout gear, a towel (or mat, or both).  We will have the music, the microphone, the instructor, the workout, and “Show Time” Kerri Kramer – you just bring yourself!
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday 1-2-hour group EASY spin and movie, 10-12 am (ish) at Fast Track Physical Therapy

  • When: 10:00 am “ish” to 12:00 PM
  • Where: Fast Track Physical Therapy
  • What to bring:  Your own trainer, a towel or mat for under your trainer, a towel for you, water/food as needed.
  • The movie will be “American Flyers”
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday – I will be available during the spin to answer questions about anything – but especially winter gear, swimming gear/pools, bike buying…anything like that.  Just ASK ME when you get there.  I appreciate the prompt to ask for others interested.

The weekend of 1/21 and 1/22 – Red Nose Run weekend

Hey guys – vice a poll for this weekend,

  • We will use EventBrite for RSVPing to both the run and ride this weekend.
  • There are a bunch of “free tickets” which you will “buy” to let us know your plans for the weekend (running how far, riding on sunday and how far, etc).

The Red Nose Run on Saturday is a special Team Z group run/event –  See the details below…

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In this email:

  1. Red Nose Run Explanation
  2. Saturday Red Nose Run Details (location, etc) (7:30 am start for long runners, 8:30 am start for anyone running 10 miles or less) at The Club House for “The West Village of Shirlington” condos.
  3. Sunday Ride.  9:00 AM at Riley’s Lock

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Red Nose Run Explanation

For those new to our team, a red nose run is a “team z produced” event designed to allow our athletes have a race “simulated” environment at key run workout dates.  During the winter, races are scarce due to the risk of weather.  So we put on our own “race”.  Everyone can win.  You simply come and run the distance that is prescribed on your training plan.  There are two divisions.

  • 10 miles or under – Red Nose Division
  • 11 miles or over – Runny Nose Division

At “registration” (on site), you will tell us how far you plan to run and what you predict your total finish time to be.  The winner of the race is the person who comes closest to their predicted time (divided by the total miles run). You are not allowed to wear your HRM or watch.

If you are running with us on Saturday, it is a $13 “entry fee”.  What do you get for your entry?

  • Helps cover the cost of the rental
  • Team Z will donate 20% of the entry fees to Strike Out MS
  • The prize for the winner of each division is one month Team Z Dues.
  • Each Entry receives one raffle ticket for small prizes such as gift certificates to restaurants and other local establishments, training nutrition products, training DVD’s…and more.
  • Included in the raffle will be free race entries (trying to lock down a Rev 3 entry as well as a VTSMTS entry)
  • We will have an aid station (if we get enough volunteers) which you will pass on each out and back.  Soda, Water, Various Chips, Combos, Cookies, Chicken Broth.
  • Pre and Post Run Coffee/Soda/water
  • Post Run Potatoes and Chili (Beef, Turkey, and Veggie) with all the fixens.  Additional sides like garlic bread, cookies, and whatever else I can whip up.
  • There may be some adult beverage for your coffee or Tomato Juice – but you’ll have to ask for that on the DL.

This event serves as a fundraiser for Strike Out MS.  You will  have the option on Event Brite to donate additional $ in exchange for additional raffle tickets.  $10 for 2 additional tickets.  $20 for 5 additional tickets. $40 for “wing span” (finger tip to finger tip).

We can use volunteers.  You don’t have to be running to volunteer to help out.  And you can help set up if you are an 8:30 am runner, take down if you are a 7:30 AM runner…etc.  For the aid station we would do shifts.  2 hours each (around there).  We could use “timers”, “Registration Folks”, Etc.  Please let me know if you can help and we’ll coordinate the volunteers.  You can also bring family if they would like to help out, be a part of the raffle, etc.

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Saturday Red Nose Run Details (location, etc)

  • When: Check in starts at 7:15 or so…Saturday
  • When: Saturday – 7:30 am for anyone over 11 miles
  • When: Saturday – 8:30 am start for anyone 10 miles or under
  • Where (look at this link for address, google maps and pictures to help orient yourself):  The West Village of Shirlington (Club House)

Bring with you a towel and change of clothes.  Please be mindful of your shoes – this place is nice so be prepared to change/take them off if we are tracking in “stuff”.   There is a bathroom onsite.

Please “Vote” on EventBrite if you plan to come, run, or volunteer.

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Sunday Ride, Riley’s Lock 9 AM

The Ride distances will vary from 17 to 61 miles.  The hardest hill is the first one on the ride, so keep your chin up!

Please “Vote” on EventBrite if you plan to come