Good luck to all Disney Racers this weekend!   You get a free “1 minute break” coupon (to be redeemed at boot camp or spin class) for any picture you can have taken of yourself with a Disney character in “the plank” position.   You get 4 coupons if you can get three Disney characters to do a plank pyramid.      

The rest of us ”“ we’ve got a huge learning weekend at home. Take advantage of the masses in Orlando and make sure you come to the sessions lead by Kerri and Kelly on Saturday.   The ride is now a cues sheet tying in south arlington neighborhood roads (after BC).   And on Sunday there is one more chance to basically earn a free “running lesson” from the   those who read (or wrote?) the lore of running.

Please vote on the weekend poll ”“ PLEASE vote! https://members.triteamz.com/polls/

 In this email:

  1. Reminders for today and Friday
  2. Saturday ”“ 9:00 AM Boot Camp ”“ Fast Track Sports Medicine and Performance Center
  3. Saturday ”“ 10/10:20 group ride (We Have Road Routes and Trail Options Available) ”“ Fast Track Sports Medicine and Performance Center
  4. Sunday ”“ 9:00 AM Running Drills and Warm up led by Fast Track PT Staff ”“ George C Marshall HS
  5. Sunday ”“ 9:30 AM track practice ”“ George C Marshall High School

Poll for weekend Activities ”“ PLEASE VOTE

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  1. Reminders for today and Friday
  • Swim workouts are on as usual for Thursday
  • Focus on the PM Yoga in Reston at the community center (6:30 PM)”¦ please.   We want to get out of that closet and upgrade rooms. We need a body or two!
  • Also refocus on our newest Yoga Class being offered every Friday morning (6:30 AM) at Simon Says (will continue every Friday).   This locations is smack in the middle of DC/Arlington/Md ”“ a perfect location for many of you.   Please fill out this waiver in advance.   PLEASE PRINT AND COMPLETE:   BRING WITH YOU ”“saves a ton of time.   The yoga waiver found in our files folder on the member website.   Quick Link:   https://members.triteamz.com/files/
  • Swim Practice Friday at AU ”“ 5:00 AM
  • Swim Practice Friday at Chinquapin ”“ 12:30

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  1. Saturday ”“ 9:00 AM Boot Camp ”“ Fast Track

We prefer to simply describe this event as”¦.. “EPIC”.     You do not want to miss! We have bands and the like ”“ please bring your own matt if you have one.   Be prepared to exercise either indoors or out!

Poll for weekend Activities ”“ PLEASE VOTE

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  1. Saturday ”“ 10/10:20 group ride (super beginner friendly) ”“ Fast Track

This is a recovery ride. The intention is to ride for up to 2 hours (or less).   You may choose to use the trail, however road cue sheets are available that tie into our Falls Church High School Rides.

We do have ride leaders and they are there to teach and ride with newer or nervous cyclists.   Or even a mid range person that is looking to learn a specific skill.     For the newest of riders ”“ if you would like the help JUST AKS and we will be with you 100% of the time and your ride will include learning about trail rules, safety discussions, and skills such as starting and stopping safely at stop signs (if you are nervous about falling over, etc ”“ this is perfect for you).

If you want help ”“ just hang back after the groups of riders are released and we’ll organize you into teams to head out with a ride leader.   This is why we are here, so if you want to learn something LET US KNOW and we could possibly work a group around that skill and head out together (changing a flat, for example).

Poll for weekend Activities ”“ PLEASE VOTE

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  1. Sunday ”“ 9:00 AM Running Drills and Warm up led by Fast Track PT Staff ”“ TC Williams Track (with back up location)

Here’s the scoop on the running drills and skills, the warm up   session with the PTs from Fast Track. If you have an existing injury or pain, you’re best course of action is to schedule an appointment for a physical therapy evaluation. Your course of treatment will include video analysis of your sport, movement retraining, manual therapy as needed, and a return to sport plan.   And of course ”“ that plan will include strength exercises and drills.

The intent of this warmup session will include different aspects of the drills and skills that a healthy runner should be able to manage on a daily basis.     This warm up will not only be fun, it will also be educational.   What if you can’t do one of the drills that you see other’s crushing?     Well, the good news is that the PT leading the day will stay behind to answer your questions or concerns, and even do free injury consults (within reason”¦we don’t have 10 hours and 10 PTs).

If they are idle ”“ I’m psyched to have the PT’s shadow and assist our running coaches as we guide you.   What’s cool is that sometimes we (your coaches) identify an issue, like “sitting in the back seat of a car” when you run.   This is one of the single hardest things for me to help a person correct.   But, now I’ve got the pro’s to lean on and share cues and strategies with our staff, helping us to become even better coaches.

If you don’t know the ladies (and gentleman) from fast track ”“ every single one of them have a Doctoral Degree in Physical Therapy.     This is the new wave of medicine, not your old “ultra sound and then an ice pack” type of PT.   They are experts in running form, analysis, injury identification, and planning and executing a recovery plan.

We will only have 3 opportunities for these sessions this winter ”“ b/c of conflicts with holidays, and other events like our Team Z red nose runs.   Come on out and take advantage!

Poll for weekend Activities ”“ PLEASE VOTE

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  1. Sunday ”“ 9:30 AM track practice ”“ George C Marshall High School
  • When: Sunday at 9:30 AM
  • Where: George C Marshall High School
  • Google Map: https://goo.gl/maps/N3tmFJErbf32
  • Track Coaches: Kerri Kramer, Glenn Hagmann, Eric Morgan, Tony Stocker, Even Lacopo, Richard Smith

All/Most of our Track Coaches will be there ”“ I’m really looking forward to this.   We’ll start immediately following the drills session.   What is your workout for this weekend on the track?   Go to member site, Events, Then Categories.   Simply click on the training program you are following.

Quick Link: https://members.triteamz.com/events/categories/

Poll for weekend Activities ”“ PLEASE VOTE