The Week of March 23, 2015

It was a very good weekend. I’m exhausted, but it’s the good kind of exhaustion where you feel like all the work was worth it. Both RNR DC and Shamrock were awesome in different ways. Honestly, sometimes it’s just nice to get out of the DC area. Now I’m rambling. Congrats to all of our Shamrock Zers. Please keep writing those race reports! I could go on and on, but I’ll save it for the “Special” happy hour we will be having this Wednesday evening. I hope to see all of you there.

In this email:

Important Announcements and Reminders for this week
Overview of events and activities for this week
A look ahead to the Weekend Events

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Important Announcements and Reminders for this week

• I know it has been forever since we have had boot camps and bike workouts. Please be patient with the training plans as we make the transition from running to triathlon season. You’ll have plenty of boot camps and rides before the ”˜A’ races commence.
• The Shamrock folks are now in full recovery mode. The RNR DC folks are still in recovery mode until the first week of April.  The Charlottesville folks have the last long track workout before tapering. You also have a short 35-40 min. Tuesday bike workout. Please do the bike workout on your own.
• NO STRENGTH OR WEEKDAY BIKE WORKOUTS FOR THE REST OF THE TRAINING PLANS FOR THIS WEEK OR NEXT WEEK.
• BOOT CAMPS AND REGULAR BIKE WORKOUTS WILL COMMENCE THE WEEK OF APRIL 6.
• NO WEDNESDAY PM TRACK WORKOUTS. ONLY AM TRACK WORKOUTS FOLLOWED BY A WEDNESDAY EVENING HAPPY HOUR.
• Clear your busy and extensive social calendars! Please join us as we celebrate the end of the winter running season. Our first ever joint Arlington, Westies, MDC happy hour!! Please wear your bling! (8k/half/full marathon medals) and show off your awesomeness! I know many of you are wondering who is this “Ed Zerkle” dude? Well, if you come to happy hour you MIGHT meet him! Don’t miss this opportunity to also meet the rest of your fellow Zers. This really should be a fun night.  Please bring the family. I hope to see a ton of you there!

When: Wednesday at 6:00 PM

Where: The Cheesecake Factory

Tysons Galleria

1796 International Drive

McLean, VA 22102

703-506-9311

Website/directions: http://locations.thecheesecakefactory.com/va/mclean-66

Who: ALL OF YOU!!

 

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Overview of events and activities for this week

Monday

Monday Swims Practices (Require “all swim pass”):   Chinquapin Rec (Alexandria) @ 6-7:30 AM, Audrey Moore Rec (Annandale) @ 6:30-7:30 AM, Wakefield HS Pool (Arlington) @ 12:30-1:30 PM
Monday Group Runs: Woodside Park (Silver Spring) @ 6:00 PM   UFC Herndon @ 6:00 PM( New location), PRR (Arlington) @ 6:30 PM

Tuesday

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 ”“ Vannes (DC) @ 6:00-7:00 AM, Chinquapin Rec (Alexandria) at 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

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

NO Wednesday PM Track Practices:   Please go to the morning track practice or do on your own.

Wednesday Swim Practices (Require “all swim pass”): Chinquapin Rec (Alexandria) @ 6-7:30 AM, Audrey Moore Rec (Annandale) @ 6:30-7:30 AM, Wakefield HS Pool (Arlington) @ 12:30-1:30 PM

Wednesday ”All hands on deck” Combo Arlington/West/MDC Happy Hour: The Cheesecake Factory at the Galleria Tysons Corner@6:00 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, Chinquapin Rec (Alexandria) at 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

Friday

Friday Swim Practice (Requires “all swim pass): Chinquapin Rec (Alexandria) at 6-7:30 AM

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A Look Ahead for This Weekend’s Events

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

Saturday

Bonzai Road Show: Bonzai Sports, Falls Church, VA-9:00 AM-4:00 PM

Group Hash Run: Bonzai Sports, Falls Church, VA- 10:00-11:00 AM

Swim Equipment Clinic: The Sports Fair, Arlington, VA-2:30-3:30 PM
Sunday

Group Ride: Team Time Trial, Prince William Forest Park, Triangle, VA-8:00 A