* NO SWIM AT LAB SCHOOL ON THURSDAY – THE SCHOOL IS CLOSED

** Welcome New Zs!

*** Hash Run Tonight – PRR Arlington at 6:30 PM (YEAH!).   Never been to one?   We have our own version that is much tamed compared to the infamous hash runs in our area.     You should all come and give this unique run a whirl.   It is a fantastic way to keep a diverse set of running abilities together for a social run (more details below).

We have a recovery week in front of us!   Remember, it is a recovery week and not an off week.   Recovery workouts (easy, shorter distances) are instrumental in getting the blood moving – flushing out the junk and bringing new nutrients and minerals to help your muscles repair themselves from the previous weeks of hard work.

Get them in – even if your 40 minute run ends up being 30 – it is still worth every step!

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In this email:

1.   Important Announcements and Reminders for this week

2. Overview of events and activities for this week.

3.   REMINDER FOR SECRET PARKING SPOT FOR MONDAY NIGHT RUNS AND HH’S

4.   What is a hash run?   We will teach you when you come, but until then this will help you understand!

5.   Wed Happy Hour – Republic Kitchen and Bar (5:30 PM)

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1.   Important Announcements and Reminders for this week

NO SWIM AT LAB SCHOOL ON THURSDAY – THE SCHOOL IS CLOSED

A.   Don’t forget the post Monday Run, Post Monday HH Game of Thrones Viewing Party at David and Anne’s (apparently they have a bit of a party building on their hands!).   All are invited – 3926 4th St Apt 3 Arlington VA

B.   Run it back at the NEW Wed Happy Hour Location – Republic Kitchen and Bar (just opened, across from Golds/FreshBikes, more below)

C. This weekend’s events We have lots of moving pieces, so there will be MANY more details coming out in the “this weekend in” e-mail. Times, meeting locations, etc. I assume you have already registered for Mountains of Misery if you are planning on doing it. But I have a feeling people are sleeping on Jim Mcdonald”¦ it’s a GREAT event and a really good chance to practice your open water swimming. Saturday is totally laid back   – a great opportunity especially for brand new Z’s – you have a brief clinic with some helpful tips from local coaches, then open swim time in the water. Sunday is a little more formal and is much more “race like”, but most Z’s just use it as a practice. If you are comfortable in the water but definitely need open water practice, you should sign up for this. We will not be grilling but will be well represented; it should be a fun day!

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2. Overview of events and activities for this week.

A.1 – Cycling Etiquette and Safety Clinic – Arlington Oaks Rec Room – 6:30 PM (NEW Zs – this is your priority for today!)

A. Monday Recovery Week Hash Run – 6:30 PM PRR Arlington, Post Run dinner and HH at The Green Turtle, post HH game of thrones at David and Anne’s.

B.   Monday Swim – 12:30 PM at Wakefield HS

C.   Tuesday Swims – 5:30 at Providence, 6:00 at Chinquapin, 6:30 at Marymount, 12:30 at Chinquapin, 8:00 PM at the Lab School

D.   Wed Roll and Recover (I HAVE FOAM ROLLERS TO LEND – just bring your towel or matt) – 6:00 AM at Lyon Village

E.   Wed Happy Hour – 5:30/6:00 PM at Republic Kitchen and Bar – Ballston

F.   Wed Swims – 6 AM at Chinquapin, 12:30 PM at Wakefield HS

G.   Thursday Swims – 5:30 at Providence, 6:00 at Chinquapin, 6:30 at Marymount, 12:30 at Chinquapin, LAB SCHOOL CLOSED ON THURSDAY THIS WEEK – NO SWIM AT LAB

H.   Thursday Yoga – 6:30 PM at Lyon Village Community House

H.1 Thursday Cycling Technique Clinic – Arlington Oaks Rec Room – 6:30 PM (I need two volunteers please) (New Zs – this is your priority for Thursday)

I.   Friday Roll and Recover – 6:00 AM at Lyon Village (again – come and I will lend you a roller!)

J.   Friday Swim – Chinquapin Rec

K. Saturday time trial ”“ 8:00 AM ”“ Prince William Forest, Triangle, VA

L. Saturday Jim Mcdonald practice swim and clinic ”“ Lake Audubon, Reston, VA

M. Saturday Wilderness Road Ride ”“ Radford, VA

N. Sunday organized road ride ”“ Mountains of Misery ”“ Newport, VA

O. Sunday Jim Mcdonald Open Water Swim ”“ Lake Audubon, Reston, VA

P. Sunday group hash ”“ after the swim ”“ Lake Audubon, Reston, VA

Q. Monday – Boot Camp – 6:00 AM at Lyon Village Community House.

Note ”“ more specific details and directions for the weekend workouts and will be provided later this week.   “This weekend in” e-mails are typically sent by COB on Thursdays.

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3.   REMINDER FOR SECRET PARKING SPOT FOR MONDAY NIGHT RUNS AND HH’S

  • When:   This parking is money for all Monday Runs/HH/Etc from PRR Arlington at 6:30 PM
  • Where:   PRR Arlington (Ballston: Corner of Glebe and Fairfax -across from Bw3’s)
  • PRR Website/Parking Instructions: http://www.potomacriverrunning.com/arlington-store-a2999
  • Google Map to “secret free parking spot”: http://goo.gl/maps/KBxQn
  • Directions for secret parking spot: To access the parking – you must come in from N George Mason Drive.   PLEASE LOOK AT THE GOOGLE MAP to get your bearings.   From Glebe Road, turn right on Wilson.   Then Turn Right on George Mason (at the McDonald’s), then take your second right onto Fairfax Dr.   Can’t miss it!   From there – it’s an easy walk to the store (and the restaurants).   I always park here.   Parking is free and has been plentiful.

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4.   What is a hash run?   We will teach you when you come, but until then this will help you understand!

a)           Basically ”“ this run is modeled after a rabbit hunt.   The rabbit(s) (called the Hare(s)) are released before we start the group run.

b)           The Hare(s) take a sack of flour and start running in any given direction and leave a trail.   At certain points ”“ they leave a decision.   More on this later”¦

c)             While the Hares are out ”“ the rest of us “circle up” and do a chalk talk.   Right at 6:30 or a little before.   The Hash Leaders will teach you how to read the trail, and how we communicate when hashing (fun, fun, fun)

d)           We (the hounds) start the run as a group.   All abilities.

e)           The faster runners obviously smoke the rest of us, BUT they get to the decision points first.   They have to split up and run off in three different directions to determine what trail is “the true trail”.

f)             While they are busy figuring out what the true trail is ”“ the rest of us are catching up at our leisurely pace.

g)           The goal is for the hounds to catch the hares.   Happens sometimes ”“ but rarely.

h)           There are SHORT CUTS ”“ the hash leaders will help us with this. So if you are new to running and can’t run the entire length of the trail ”“ do not worry!   We will cut the trail short.

i)               While Hashing ”“ there is sometimes an OPTION to partake in a frosty beverage, two, or more if you choose.   This is not required and there are alternative drinks available as well (water, for example).   At the run start there will be a cooler and you are welcome to quench your thirst but you do so at your discretion.   There will be a “beer check” or “shot check” somewhere along the route.   Again ”“ OPTIONAL.   We hang out ”“ have a social ”“ drink or don’t drink ”“ it’s up to you.   Then we all head out for the last leg of chasing the hares.

j)               When we get back to the finish (same place we started) ”“ again ”“ optional libations.

There is obviously much more to learn about hashing and I don’t want you to think you have to know anything to come and participate.   We’ll teach you!   And, all abilities really are welcome.   You have to start somewhere, right?   But if you are worried about your running speed or ability please reach out to me at the run, before we get started.   OK?   We are there to help.

Here is more information on Hashing in case you care to read.   Hashing is now a worldwide event, with over 1,000 clubs.   There are several clubs in the DC area, and there is a hash almost every night of the week in our general area.   Believe it or not.   Each new club is a part of a lineage, or the family tree.   Each club can be traced back to the original hash house.

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5.   Wed Happy Hour – Republic Kitchen and Bar (5:30 PM)

New Bar in Arlington – where LEEK used to be (and Asian Bistro before that).   Across the street from Golds and Fresh Bikes.   Street parking was plentiful last time we were here – but, you can also use the mall parking garage if needed.   Easy walk from metro.

No website – but the food was pretty good.   Lets do it again this week since we don’t have a flood like 3 weeks ago.

Address: 801 N Quincy St

Phone: 571-229-0670

FB: https://www.facebook.com/pages/Republic-Kitchen-and-Bar/1557600637798752

Google Map:   https://www.facebook.com/pages/Republic-Kitchen-and-Bar/1557600637798752?sk=page_map