50 degrees is the new 70 degrees. It’s amazing how warm 50+ degrees can feel when one has been dealing with temperatures below 20 degrees. What a spectacular Sunday. I’m hoping that March is a lamb and not a lion because I can’t wait for the spring season to arrive.

Guess what? IT’S ROCK N ROLL DC RACE WEEKEND!!! Please be on the lookout later today for the deets on the pre-race pasta dinner, RNR cheer strategy and the desperate plea for help with our Team Z booth at the RNR Expo. It’s time to celebrate all your hard work over the winter. Now is your time to shine! Team Z will set a new standard for cheering!

In this email:

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

  • ·     This is the first of two taper/ recovery weeks. Taper weeks are specifically designed to allow the body to be at maximum endurance levels for the “A’ races, while also avoiding overtraining.

Normally, we are tapering for our winter “A” races”¦ but “taper” doesn’t mean you stop working altogether. It does mean that we scale back on strength, so there are no boot camps until April. In addition, most of the track and bike workouts are very short this week so we ask you get this done on your own and join us for a Wednesday taper week happy hours. The two weeks after the marathon weekends will be recovery weeks until we finally focus our new training cycle on the triathlon season.

However, there are some caveats to the previous statement:

Because Charlottesville is a couple of weeks later than RNR and Shamrock, the Zers on the Charlottesville training plans do have both bike and strength workouts. After this week, the strength workouts will disappear until the first week in April. Please do these workouts on your

own.

The Shamrock 8K and Half Marathon training plans, both have anywhere from two to three miles of track workouts for this week and then they volume dramatically drops.

Since I know that the weather has played havoc on our outdoor workouts, especially our Wednesday track workouts, the plan for the next few weeks is to have Wednesday AM track workouts only.   If you normally attend a Wednesday evening track workout, I ask that you either do                     it on your own and join us afterwards for a happy hour or see if you can attend the morning track workouts. Once we get to April, we will all be back on a regular schedule of workouts just in time for our new Zers to join us!

 

  •     Mark your calendars now and make plans to attend Team Z Happy Hours. The Deets are below:

Wednesday Arlington Happy Hour: Capital City Brewing Company ”“ 6:00 PM.

Where:     The Village at Shirlington
Address: 4001 Campbell Ave, Arlington 22206
Phone:     703-578-3888
Website: http://www.capcitybrew.com/arlington.php
Wednesday MD/DC Happy Hour: Rock Bottom Brewery- 6:00 PM
It’s been awhile but we will be at Rock Bottom Brewery for happy hour. Make some new friends and actually have an awesome time.

Where: Rock Bottom Brewery in Bethesda, MD.

7900 Norfolk Ave. Bethesda, MD 20814

*** You’ll find us upstairs***

**** There is a parking garage half a block away. ****

Please see link: http://www.rockbottom.com/bethesda

Google Map: http://maps.google.com/maps/myplaces?hl=en&ll=38.989303,-77.097287&spn=0.009924,0.021136&vpsrc=6&ctz=300&t=h&z=16&iwloc=AB.

 

Wednesday Westies Fancy Shmanzy   Badass Mofo Happy Hour /Bike Lane Extravaganza!!!!

When:  Wednesday, 3/11/15, 6pm – 8pm

Where:  The Bike Lane at Reston Town Center

What:  Tired of winter? Come warm up at The Bike Lane for a special Team Z Happy Hour Event!  Wear your best Hawaiian shirt and throw on some shorts!  The Bike Lane will have beer, wine, and snacks. They will also have happy hour specials just for us.

 

Here’s a look at a few of the specials:

Drop off your bike the night of the happy hour.

-Clean and Tune, $135 (normally $175)

-Basic Tune, $100 (normally $125)

 

BEAT THE SPRING RUSH!

Double your Team Z discount and get 20% off on gear and accessories and 10% off of bikes.

All winter clothing 50% off!

 

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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 (No evening track practices): W&L High School (Arlington) or Coolidge High School (DC) @ 6-7:00 AM

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 Happy Hours:   Arlington Happy Hour: Capital City Brewing Company, Shirlington”“ 6:00 PM, West Happy Hour: The Bike Lane, Reston Town Center,  ZMDC Happy Hour: Rock Bottom Brewery, Bethesda

Thursday

THURSDAY ROCK N ROLL DC EXPO (12-7 PM): PLEASE BE ON THE LOOKOUT FOR DEETS ON HOW YOU CAN HELP TEAM Z GROW!
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 ROCK N ROLL DC EXPO (10-7 PM) PLEASE BE ON THE LOOKOUT FOR DEETS ON HOW YOU CAN HELP TEAM Z GROW!
Friday Swim Practice (Requires “all swim pass): Chinquapin Rec (Alexandria) at 6-7:30 AM

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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

Rock N Roll DC Half and Full Marathons-get your run in and then come cheer on your fellow Zers!

Group Run: Endurance Athlete Center, Falls Church, VA. 9:00 AM Start time. 1-2 hours max
Sunday

Group Ride: South Germantown Park, Boyd’s, MD- Rides from 1.5-4 hours. 9:00 AM start time, ride ends by 1:00 PM ”“ no exceptions and please pick the appropriate distance for your capabilities.

Heart Rate Training Clinic: Arlington Oaks, Arlington, VA. 4:00 PM