Welcome, welcome, WELCOME New Zers. Thanks for joining and we hope you stick around long enough to get more fit and make lots of new friends! To the veteran Zers: please welcome the new Zers to the fold.

You should normally expect to get this message on a Sunday evening or Monday morning at the latest. We’ve had a lot a changes to make and needed extra time to dot the I’s  and cross the T’s  (And I’m sure there are still some things I missed! Oh well.)

Important Announcements and Reminders for this week

Overview of events and activities for this week

Look ahead for the Weekend Events

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Important Announcements and Reminders for this week

 

 ·                 Polls, polls and more polls

Team Z does a lot of polls. They are super, super, SUPER important. It allows us to gauge interest in new things we might want to try as well as more accurately plan and support our events. You’re going to see a lot of polls over the next few days. Please make it a priority to vote and let yourself be heard. We really appreciate it!

 

 ·                 Circle this event and date on your calendar today!

The week of July 13 is a recovery week. Normally, on recovery weeks, each chapter has a Wednesday happy hour.   But the recovery week after a kickoff is special. We want to welcome all the new Zers to the team, so we’ve started a new custom of having a JOINT Team Z happy hour the first recovery week after a kickoff. The last joint happy hour was a smashing success and so much fun. This one will be even better! The arrangements have already been made so turn in your leave slips and get out of work early.

 

When: Wednesday July 15 from 5-8:00 PM

Where: The Cheesecake Factory

Address: Tysons Galleria, 1796 International Dr, McLean, VA 22102

Phone: (703) 506-9311

Directions: http://locations.thecheesecakefactory.com/va/McLean-66.html/

 

 ·                 New leader for the Arlington Post Run Courtyard Core Workout

Evan Lacopo is super pumped to be leading the courtyard core workout after the Monday PM runs at the Arlington PRR. Swing by and find out what a little muscular endurance can do for your performance!

When: After the group run at Arlington PRR around 7:15ish PM

Where: Arlington PRR

Address: 4501 Fairfax Dr., Arlington, VA

Why? :To experience awesomeness!

 

 

 ·                 But wait†¦. There’s more

Did you know there is also a group run beginning tonight at Fast Track Sports Medicine Performance Center? Now you do. The rumor is that bad ass PT guru extraordinaire Kerri Kramer will be leading the run. Whoa! Can it get better that that? I think not.

When: Monday 6:30 PM

Where: Fast Track Sports Medicine & Performance Center

Address: 2751 Prosperity Drive, Suite 100, Merrifield, VA 22031

 

 ·                 Fast Track Sports Medicine and Performance Center is offering race specific strength training programs. If interested, read on:

BRAND NEW Fast Track Race Specific Strength Training Programs- Train with us to become stronger and faster for your next “A† race. Offered in one-on-one or small group (max 4 people) formats, this is an excellent option if you can’t make Team Z boot camps or are looking to supplement your strength training.

Our race specific programs include:

Ironman Chattanooga- 12 week program starting July 5

  • Ironman Maryland- 12 week program starting July 13
  • Nations Tri- 10 week program starting July 6
  • Marine Corp Marathon- 12 week program starting August 2

We will follow the Team Z build and recovery weeks. The focus on the final weeks leading up to the race is on mobility and firing the proper stability muscles without frying your legs. This program is geared to give you your best performance and prevent injury during your high volume training. We can also tailor a program for you for any other fall race. Our head personal trainer, Laura Bergmann, is an All- American triathlete & duathlete, has a Bachelor degree in kinesiology, and a Master’s degree in Exercise Science. Laura brings huge expertise to Fast Track in both her trade as well as endurance sports.

Team Z receives a 10% discount and can train for as low as $22.50/ session. Click here for details under “small group” and “one on one workouts”:  http://enduracenter.com/services/personal-training/

Happy & Healthy training Zers!

Kerri Kramer Webb, MSPT, DPT

Owner, Fast Track Sports Medicine & Performance Center

2751 Prosperity Ave Suite 100

Merrifield, VA 22031

Tel: 703-237-3930   Fax: 703-649-4233

www.fasttracktherapy.com /   Like us on   Facebook

 

Link to pool schedule via the Lane 4 Masters page: here
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Overview of events and activities for this week

 

Monday

 

Monday Swims Practices (Require “all swim pass†):   Old Keene Mill (Burke, VA), 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

Monday Boot Camps: Lyon Village Community Center (Clarendon) @ 6-7:00 AM, PRR Reston Town Center (Reston, VA) @ 7:15-8:00 PM.   Fairview Road Urban Park (Silver Spring, MD) @6:45-7:30 PM

Monday Group 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) all @6:30 PM

Monday Courtyard Core workout: PRR Arlington from 7:15-8:00 PM followed by Monday PM Happies from 8:00 -9:00 PM

 

Tuesday

FOR THE NEW ZERS, ALL TEAM Z TUESDAY SWIM WORKOUTS WILL HAVE “INTRO TO SWIM† CLINICS

Tuesday 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) 6:30-7:30 AM.

Tuesday Lunch and PM Swims:   Chinquapin Rec Center (Alexandria) 12:30-1:30 PM, American University (DC) 7:45-9:00 PM, Audrey Moore Rec (Annandale) 8-9:00 PM, Claude Moore Rec (8-9:00 PM), Stone Ridge School (Bethesda) 8-9:30 PM

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

 

Wednesday

FOR THE NEW ZERS, ALL TRACK WORKOUTS WILL HAVE A TRACK ETIQUETTE CLINIC

Wednesday Swim Practices (Require “all swim pass†): 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

Wednesday AM Track Practices: W&L High School (Arlington) or Coolidge High School (DC) @ 6-7:00 AM

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

Wednesday Boot Camps: 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.

 

Thursday

 

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) 6:30-7:30 AM.

Thursday Lunch and PM Swims:   Chinquapin Rec Center (Alexandria) 12:30-1:30 PM, American University (DC) 7:45-9:00 PM, Audrey Moore Rec (Annandale) 8-9:00 PM, Claude Moore Rec (8-9:00 PM), Stone Ridge School (Bethesda) 8-9:30 PM

Thursday Group Hilly Rides: The Bike Lane(Reston, VA) @6-7:00 PM, Sleepy Hollow Elementary(Arlington, VA), W&L High School-Lower Parking Lot(Arlington, VA), Peirce Mill(DC) all @6:30-7:30 PM

 

Friday

 

Friday AM Swim Practices: Old Keene Mill (Burke, VA), Chinquapin Rec (Alexandria) @ 6-7:30 AM

 

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Look Ahead for This Weekend’s Events and a little bit of next Monday

 

**Note: Subject to change and final details come out in the weekend email which is always published on Wed or Thur. **

 

Saturday

 

Happy 4th of July!! No group workouts except for†¦Ã¢â‚¬ ¦..

 

An unofficial and unsupported Group Run lead by Debbie “Choo, Choo† Pederson and Abe “Big Daddy† Parker: Peirce Mill, DC.   8:00 AM

 

 

Sunday

 

Group Ride: Poolesville High School, Poolesville, MD. Rides of 25-30, 30-40, 40-50, 60-70, and 70-80 miles (rolling). 8:00 AM

 

Bike Fit and Selection Clinic: Location and time TBA

 

— Coach Alexis