CRUSH IT TODAY, TOMORROW, AND THIS WEEKEND ”“ Recovery week is days away. Nations Tri and Patriots are 10 weeks away.   Savageman 11.  Ironman Choo is 12.   IM MD is 13. Subtract every third week for recovery.   Subtract 3-4 for taper.

  • 5 work weeks for Patriots/Nations.
  • 6 for Savageman.
  • 7 for Choo.
  • 8 for Md.

No time to screw around”¦.

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IN THIS EMAIL:

  1. Announcements and Updates
  2. Thursday, July 30 and Friday, July 31
  3. Saturday August 1 and Sunday August 2
    1. Saturday Local Group Ride in Patuxent
    2. Saturday Gran Fondo in Culpeper
    3. Sunday Race and/or Group Run in Culpeper
    4. Sunday Local Run at Fletchers Boat House
    5. Sunday Triathlon Race Planning and IM Prep clinic
  4. Monday, Tuesday, and Wednesday August 3, 4, and 5

Polls for this weekend:   Click me!

Event Brite for Culpeper Fondo and race weekend:   Click on me too!

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Announcements and Updates

  • I am removing ALL swim workouts from our Weekly email that are not on Tuesday Thursday. They are confusing our focus ”“ and we can find those listed on the L4 website.   Those pools are targets that move frequently with outdoor facilities/etc ”“ I can’t seem to keep up with them and make many errors.   Find ALL swim options/locations at http://www.l4swimming.org/schedules-locations/
  • Saturday Fletcher’s run is moved to Sunday.
  • Sunday’s Patuxent River Ride is moved to Saturday.
  • Race Planning/Ironman Prep is to be moved in order that our Culepeper / Fondo People can participate. Sunday ”“ Coach Ed’s house ”“ 5:00 PM.   Bring your own booze.
  • TC Williams Track and BC are cancelled for season remainder: We will likely (investigating right now) move this workout to Wakefield HS (just a few miles away) in the evenings.   We will keep the W&L morning track once it reopens.     Yorktown track practice is in question once W&L and Wakefield are up and rolling.   Just a heads up ”“ this is DOWN THE ROAD.   We averaged 2 people at track for 2 months, and 1 or 2 at boot camp along the same timeline. We are going to fix our issues.   HOORAY!
  • Reminder of the New Monday night trail run in rock creek, 6:30 ”“ Abe, Nicolas, and Sally are in the lead. Start from Rock Creek Park ”“ click on   me for directions.  As mentioned, we’re going to start offering a trail run from Pierce Mill on Mondays at 6:30pm.  If you have never run on trails and want to give it a shot, come join us! Team Z has some awesome trail races on the calendar in the fall – the Backyard Burn series and the Tussey Mountainback 50 mile/Relays. Rock Creek Park has some fun trails that range from “beginner friendly” to “mountain goats only.” Even though it’s in the middle of a city and you’ll never be more than 0.5 miles from a Starbucks,   there’s some spots where you feel like you’re deep in the wilderness. For you history buffs too, there’s civil war forts and a secret stockpile of marble stones from the original capitol dome. There’s plenty of parking at Pierce Mill, and restrooms where you can change if you’re coming from work. It’s also metro accessible – about a 10 minute walk from the Van Ness/UDC Station. Here’s a link to the map

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For Thursday, July 23 and Friday, July 24

  • Thursday Events and Activities
    • 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) 8:00 ”“ 9:00 PM
    • Thursday Lunch and PM Swims:  Chinquapin Rec Center (Alexandria) 12:30-1:30 PM, American University (DC) 8:00-9:00 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 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 Events and Activities
    • Off Day

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 For this Saturday July 25 and Sunday July 26

Polls for this weekend:   Click me!

Event Brite for Culpeper Fondo and race weekend:   Click on me too!

Saturday 7:00 AM Local Group Patuxent Ride (Upper Marlboro, Md)    This will be a first ride for our team from this location.   COME EARLY in case of directions, finding us at parking, etc.

  • When: 7:00 AM Start
  • Where: 1600 Croom Airport Rd, Upper Marlboro, Md
  • Ride AWOL: Coach Ed
  • Ride Leader:   Jen Gibbins, TBD
  • Sags:   Susan Conway, TBD, TBD
  • Cue Sheet Here ”“ WARNING FIRST RIDE PLEASE BRING PHONE AND CAPTURE EDITS!
  • Ride Distances: 13, 20, 30, 39, and 60 miles. If need 70, 60 + 13 in that order.   If need 80, 60 + 20 in that order.   If need 110 ”“ highly suggest the Fondo ”“ or email me.

Saturday Culpeper Gran Fondo: The ride will be very pretty ”“ and it will be hilly.   You will take longer than you think to ride the given distances.   The 101 is more than enough for you choo choo folks ”“ but if you really care you can do a 5 out and 5 back when you finish.   All are welcome ”“ grab a hotel and come down on Saturday for one of the shorter options (32, 52, 62 miles).   Team Z’s tent will be up and bbcuing.   We have a race on Sunday so you can jump in that, maybe a relay, grab your run for the day, or just cheer.   Up to you!

  • When: 7:30  AM
  • Where: Mountain Run Lake Park
  • AWOL: Coach ALexis
  • Ride Distances:   32, 52, 62, 101
  • Breakfast served at Team Z tent:   6:30 AM
  • Lunch:   Our normal fair ”“ burgers, chicken, brats and dogs. All the fixens and sides.     Please hit Event Brite if you plan to partake.
  • Cue Sheets: Here
  • Saturday Post Ride ”“ We have full on grub fest, tent set up, chairs ”“ the entire show.   Plan to kick back, and enjoy a cold one and cheer on your teammates as they finish!
  • Saturday Dinner ”“ We will pick a place in town likely ”“ after our poll.   If the numbers are large enough we will have a local restaurant cater us at our tent.
  • Event Brite for the weekend:

 

Sunday Local Group Run ”“ Fletchers Boat House:  We will run either on the tow path or the trail to Bethesda ”“ you may have your choice.   Multiple loops so that you are back for nutrition at the cars.   Abe will have something special planned, that’s for sure.   THERE is a real inentive.   An “Abe thing that is special planned”.   J   Please drive UNDER The tunnel and meet us on the river side of the canal.

Sunday Culpeper Sprint and International Distance Triathlons:

  • When: 7:30  AM (Sprint)
  • When: 8:00 AM (International)
  • Breakfast served at Team Z tents: 6 AM
  • Lunch:   Our normal fair ”“ burgers, chicken, brats and dogs. All the fixens and sides.     Please hit Event Brite if you plan to partake.
  • Where: Mountain Run Lake Park
  • AWOL: Coach ALexis
  • Event Brite for the weekend:

 

Sunday Culpeper Group Run:  For those of you who are doing the Fondo and staying the night, we will run at 7:00 AM on the course, backwards.   10 k course ”“ so 0 to 18 miles (3 loops) would be perfect for the Choo Choo I think I can’s!

  • When: 7:00 AM
  • Where: Mountain Run Lake Park
  • Where: Coach ALexis
  • Breakfast served at 6 AM
  • Lunch:   Our normal fair ”“ burgers, chicken, brats and dogs. All the fixens and sides.     Please hit Event Brite if you plan to partake.
  • Event Brite for the weekend:

Sunday Race Planning and Ironman Prep Clinic:  

 

Polls for this weekend:   Click me!

Event Brite for Culpeper Fondo and race weekend:   Click on me too!

 

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For Monday, Tuesday and Wednesday July 20-22  (next week is a recovery week)

  1. Monday Events and Activities
  2. Tuesday Events and Activities
    • Tuesday 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) 8:00-9:00 PM, Audrey Moore Rec (Annandale) 8-9:00 PM, Claude Moore Rec (8-9:00 PM), Stone Ridge School (Bethesda) 8-9:30 PM
    • Yoga: Reston Community Center (Reston, Va) at 6:30-7:30 PM
  3. Wednesday Events and Activities
    • Happy Hours: TBA