July 21, 2014
Week of 7/21/14 in Team Z MD/DC
=================================================================
- Important announcements for the week
A. Wednesday 6 AM Yoga is moving to Bethesda
Beginning this Wednesday, Yoga at City Sports will now be in Bethesda, MD
Here are the deets:
When: Every Wednesday of a recovery week
Location: Secret Garden Yoga Studio
9405 Elsmere Court, Bethesda, MD
The studio is located on the lower level of a residence so please keep the noise a minimum. Please park in the street and follow the path to the right of the front door to make your way into the backyard to enter the studio.
Google Map: https://mapsengine.google.com/map/edit?mid=zqLCzfKLodk0.kjoxL9EPcinQ
- Happy Hour is at Rock Bottom Brewery
We will be at Rock Bottom Brewery for this Wednesday’s happy hour. Make some new friends and actually have an awesome time.
When: Wednesday-5:30 PM till-? It’s however long you want to make it.
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.
- Another reminder about our new location for Monday evening group runs – Potomac River Running Rockville!
We want to continue these runs even during recovery weeks. PRR would like to start posting the Monday runs on their website. Attendance has so far been abysmal. Let’s pick it up and support this location.
When: 6:30PM Monday followed by a Monday Mini Happy Hour.
Where: Potomac River Running Rockville
Address: Rockville Town Center 115 Gibbs Street, Rockville, MD. The store is located in the courtyard area.
D. 90 Minute Swims Continue this week.
Both UDC and Stone Ridge are available if you want to get in your long swims. One correction: Long swims continue till the first week of August instead of the last week in July.Where: Potomac River Running
Address: Rockville Town Center115 Gibbs St. Rockville, MD The store is located in the courtyard area.
==========================================================
2. Team Z Clinics taking place this week
Saturday swim equipment clinic ”“ 9:00 AM ”“ Sport Fair, Falls Church
The Swim Equipment Clinic this weekend is being held at The Sport Fair in Falls Church. Please come if you would like advice/help picking out training suits, goggles, caps, or other swim related gear issues! Sport Fair is a stand-alone building on Lee Highway. If you are coming from DC the building will be on your left as you approach George Mason Blvd. If you are coming from the Falls Church area the building will be on your right. It has an aqua blue awning and parking can be tight so again leave a few extra minutes in case you need to find street parking. There is a 7 eleven right next door in case you need another land mark to look for.
Start time: Saturday 9:00 AM
Address: 5010 Lee Highway, Arlington, VA
Directions/Address: http://www.sportfairusa.com/location.html
Google Map: http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=116594248747559665195.000455d7846d0aa787186&ll=38.896365,-77.129828&spn=0.001405,0.003476&t=h&z=19
Saturday bike fit and selection clinic ”“ 2:00 PM ”“ The Lab School, Washington, DC
The bike fit and Selection Clinic is a lecture based session. Please come dressed as you are and bring a piece of paper or pen IF you want to take notes! At this clinic we will talk about the differences in bikes (Tri vs. Road) including how they are designed, what they are designed for, and which type you might want to buy. We’ll talk about what drives cost in terms of frame material and components, and about what you should expect for a given budget. We’ll introduce you to other factors such as women’s specific geometry, the importance of proper fit, as well as fit related pain and issues you should be aware of. We’ll address shoes, pedals, where to buy and where not to buy. We’ll give you our opinions on the local shops and the staff that work there. This is a great clinic for everyone (even if you have a bike already), especially if you have never been taught about bikes, how to buy them, or what you should expect from customer service when in DC area bike store.
When: Saturday 2:00 PM
Where: The Lab School of Washington (Main Campus)
Address: 4759 Reservoir Rd NW Washington, DC 20007
Google Map: http://maps.google.com/maps?hl=en&ie=UTF8&cid=0,0,12113945319362841921&fb=1&split=1&gl=us&dq=The+Lab+School+of+Washington+loc:+Arlington,+VA&daddr=4759+Reservoir+Rd+NW,+Washington,+DC+20007&geocode=17097043370166049857,38.915584,-77.092662&ei=5B6ASpSmJ9qntgenxuzuAQ&t=h&z=16
Saturday swim technique clinic ”“ NEW Z’S ONLY ”“ 3:00 PM ”“ The Lab School, Washington, DC
Note ”“ for the 3-4 PM session (dry land, we will have a short “lecture”) we may meet in the basketball gym, in the weight room, or on the bleachers in the pool. Those are the only three rooms in the building so you should not have a hard time finding us. The reason I can’t tell you where we will be is b/c when I get there I will look for the quietest place for us to talk for the first hour. If the gym is open ”“ that is our first choice. If not ”“ then the weight room IF the pool is being used. The bleachers in the pool are our last choice. After the dry land discussion, I will allow you enough time to go into the locker rooms and get changed for the swim portion of the clinic.
IF YOU ARE GOING TO BE LATE IT IS STILL WORTH COMING! This clinic is being held at The Lab School(main campus). The first hour we will be talking on dry land. We’ll talk about the logistics of training with Team Z swim practices and what toexpect when you come to our pools. We’ll teach you the swimming lingo and how we communicate in the pool. We’ll teach you how to read a swim workout, and practically we’ll teach you how to actually use it if you are a new swimmer, or unable to swim 3,000 yards in one hour (most of us can’t!). We’ll introduce you to the pool and how we manage it with groups (etiquette, communication, etc). We’ll answer any questions you have and then we’ll move into the pool for basic swim form and technique. All levels are welcome ”“ but if you swam competitively in high school or college you WILL be bored! This is a BEGINNER FRIENDLY CLINIC. We’ll split the group by ability so there is NO REASON FOR ANYONE to be nervous and think that you might not be good enough! We want you there, even if swimming 2 or 4 laps is difficult for you. You can’t learn if you don’t come. We can’t help you if we don’t see you! PLEASE put any reservations you may have aside ”“ and make your way there!
New Z’s starting this weekend only.
When: 3:00 PM
Where: American University
Address: 4400 Mass Ave, NW. Washington DC 20016
Google Map: https://mapsengine.google.com/map/edit?mid=zUSkiaixFIv0.keZ6O-8TCfSg
Be careful – the address below is not going necessarily get you to the correct entrance/etc. LOOK AT THE GOOGLE MAP TO GET YOUR BEARINGS PLEASE
· From Va – I’d take the key bridge and then Foxhall all the way to Nebraska Ave, NW.
· Turn right on Nebraska and proceed to the first traffic circle (Ward Circle Prk).
· You will go 3/4 of the way around the traffic circle and turn right onto Massachusetts Ave, NW.
· If coming from the North on Nebraska then you will only go 1/4 of the way around and turn right (first right) onto Mass Ave.
· Take your first left into American Unversity
· You will go “Under” a building in just a few 100 yards. You will take an IMMEDIATE right hand U-Turn into the parking garage. Park anywhere – near the stairwells.
· Take the stairs down to the lobby floor – from which you can over look the pool through the glass windows.
· To get down to the pool, take the elevator down (I am uncertain if you can also take the stairs all the way down)
· Locker rooms and pool are in the basement of the Jacob’s Fitness Center
Address: 4400 Mass Ave, NW. Washington DC 20016
- Google Map: https://mapsengine.google.com/map/edit?mid=zUSkiaixFIv0.keZ6O-8TCfSg Be careful – the address below is not going necessarily get you to the correct entrance/etc. LOOK AT THE GOOGLE MAP TO GET YOUR BEARINGS PLEASEGoogle Map:
- · If coming from the North on Nebraska then you will only go 1/4 of the way around and turn right (first right) onto Mass Ave.
- · Take your first left into American Unversity
- · You will go “Under” a building in just a few 100 yards. You will take an IMMEDIATE right hand U-Turn into the parking garage. Park anywhere – near the stairwells.
- · Take the stairs down to the lobby floor – from which you can over look the pool through the glass windows.
- · To get down to the pool, take the elevator down (I am uncertain if you can also take the stairs all the way down)
- · Locker rooms and pool are in the basement of the Jacob’s Fitness Center
==============================================================
3. Overview of Team Z MD events and activities for this week and a little of next week
Monday AM Foam Roller Class – 6:00AM at City Sports Silver Spring
Monday Group Recovery Runs – 12:15PM at Freedom Plaza, and 6:30 PM at Potomac River Running Rockville, MD
Tuesday Swims – 6:00AM UDC/Van Ness Swim, 8:00PM at Stone Ridge School Bethesda and 8:00 PM at American University, Washington, DC
Wednesday Happy Hour- 5:30 PM till ?? at Rock Bottom Brewery in Bethesda, MD
Thursday Swim – 6:00AM at UDC Van Ness, 8:00PM at Stone Ridge School in Bethesda and 8:00PM at American University, Washington, DC
THIS IS WHAT’S GOING ON THIS WEEKEND PLUS THE START OF NEXT WEEK. MORE DEETS TO FOLLOW
Saturday group run ”“ HASH! ”“ 9:00 AM ”“ Arlington Oaks, Arlington, VA
Saturday swim equipment clinic ”“ 9:00 AM ”“ The Sport Fair, Falls Church, VA
Saturday Bike Fit and Selection Clinic ”“ 2:00 PM ”“ American University, Washington, DC
Saturday swim technique clinic ”“ 3:00 PM ”“ New Z’s Only ”“ American University, Washington, DC
Sunday group ride ”“ Time Trial ”“ 8:00 AM ”“ Prince William Forest, Triangle, VA
Monday Boot Camp Class – 6:00AM at City Sports Silver Spring
=================================================
3. Directions to Team Z MDC Group Workouts
Team Z Yahoo group – Files-Workout locations-Directions to Team ZMD/DC Group Workouts
Link is below: http://sports.groups.yahoo.com/group/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/