Sunday, February 9,  Kerri Kramer-Webb, fellow Zer and owner of Endurance Athlete Center, gave an awesome presentation for the run leaders and coaches. In the clinic, Kerri went over a review proper running mechanics,

Identifying common running flaws & learn strategies to correct, developing a systematic approach to giving appropriate athlete advice and recognize red flags & what to do. Over the next few weeks, you should see many of our run leaders and coaches incorporating what they’ve learned into the track workouts. Many of these subjects will be covered when Kerri does the Running Injury Prevention & Advanced Mechanics Clinic later this year for the rest of the team. In the meantime, I would strongly encourage all of you to make a concerted effort to attend as many track workouts as your schedule will allow. Running is, by far, the one discipline that is the cause for the majority of injuries we see. Please be patient with or leaders and coaches as they try to help you. Most importantly, be patient with yourself. Some things are easily fixable and some take time to correct. I promise we’ll do our part if you are will to do your part by showing up and being coachable. Thanks to Kerri and her awesome staff of PT’s for making this clinic happen.

 

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

 

-Irwan is still out of commission for Wednesday evening boot camps at TC Williams. Once Irwan gives the word that he is ready to roll, we will start them up again.

– Nate is still in Florida, so for those of you who attend the 12:15 PM DC/ Freedom Plaza Lunch run, please show up as I ( Coach Alexis) will be there to run with you. All speeds and abilities are welcome!

– A change to this weekend’s plans: We will do two bike rides, one on Saturday and one on Sunday. We will do ONE group run. It will be on Saturday at Fletcher’s Boathouse with a trial run option being offered from this location.

– The Sunday Glen Echo Park Ride will start at 8:00 AM instead of 9:00 AM. The Park has asked us to be done by 12:00 PM.

 

Link to all weekday and weekend Team Z group activities: here
Link to pool schedule via the Lane 4 Masters page: here
Link to Regular workout location directions: here

 

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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 Boot Camps: Lyon Village Community Center (Clarendon) @ 6-7:00 AM, City Sports (Silver Spring), 6-7:00 AM, Town Center Parking Garage (Reston) @ 7-8:00 PM

Monday Group Runs: PRR (Reston Town Center) @ 6:00 PM, Woodside Park (Silver Spring) @ 6:00 PM, 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

Tuesday Group Spins:   Lyon Village (Arlington), Morse BAG (Alexandria), Bonzai Sports (Falls Church), Claude Moore Rec (Sterling), Fresh Bikes (Bethesda) ALL @ 6:30 -7:30 PM

 

Wednesday

 

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

Wednesday PM Track Practices: Westfield High School 6-7 PM, Yorktown High School (Arlington), NO TC Williams BOOT CAMP UNTIL IRWAN IS READY TO ROLL, Bethesda Chevy Chase High School (Bethesda) all 6:30-7:30 PM

Wednesday Boot Camps: Westfield High School 7-8 PM, Yorktown High School (Arlington), TC Williams High School (Alexandria), Bethesda Chevy Chase High School (Bethesda) all 7:30-8:30 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 ”“ 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.

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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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

Group Ride: HM Pearson Elementary School, Cedar Run, VA.   Rides from 1-4 hours. 9:00 AM start time, ride ends by 1:00 PM ”“ no exceptions and please pick the appropriate distance for your capabilities.

 

Group Run: Fletcher’s Boathouse, Washington, DC. Runs from 6-14 miles with both a regular road option and a trail option being offered. 9:00 AM start time

 

Cardio Docs Clinic (Training risks as we age) – Arlington Oaks, Arlington, VA. 5:30-6:30 PM

 

Sunday

Group Ride: Glen Echo Park, Glen Echo, MD.   Rides from 1-4 hours. 8:00 AM start time, ride ends by 12:00 PM ”“ no exceptions and please pick the appropriate distance for your capabilities