Two weeks ago, I wrote the following message in my weekly email:

**The first Zer who is not a mentor, swim coach, run or ride leader to email me with the   awesome quote of the week gets a $25 gift certificate too Potomac River Running.**

The message was in a smaller font. I wanted to see if anyone actually takes the time to thoroughly read the emails. The first person to respond was Coach Ryan! Technically, he won, but I DQ’d him because I hate the guy! (Just kidding. Love you Ryan).   I reposted this message last week and Nate Kazaitis was the only Zer to email me. Congrats Nate. You have to come to happy hour to collect! Well, not really but I hope you can come to happy hour.

Thanks for the great turnout this morning at the foam rolling class. I always feel better after foam rolling. It’s awesome for injury prevention and I highly recommend it. Injury prevention is the name of the game, so let’s have a good turnout for Wednesday Yoga!

In this email:

1 Important note’s for the week

2. Overview of Team Z Clinics offered this week

3. Overview of Team Z MDC events and activities offered this week.

4. Directions to Team Z MDC Group workouts

Awesome thought of the week:

 “Sometimes we’re tested not to show our weaknesses, but to discover our strengths”

Author unknown

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1. Important notes for the week

A. Hip, Hip Hooray! Happy Hour is at Clyde’s of Chevy Chase

Sometimes, it’s just nice to relax and have a beer, especially after a hard weekend of workouts. I know some of you had races this weekend. I’m looking forward to hearing your race reports. Clyde’s is so convenient and the restaurant is always so accommodating. Plus the food is good and not crazy expensive.

When: Wednesday-5:30 PM till-? It’s however long you want to make it.

Where: Clyde’s of Chevy Chase

5441 Wisconsin Ave. Chevy Chase, MD

Please see link:       http://www.clydes.com/chevy-chase#Events

Google Map:       https://mapsengine.google.com/map/edit?mid=zqLCzfKLodk0.kcuU5F52QEuc

B. This week is a recovery week”¦..

The swim practices are the only coach led workouts for this week. Next week is a taper week for our “A” races: Musselman and Colonial Beach Triathlons.

Volume declines rapidly ”“ but your intensity / speed work is still VERY important (you lose the benefits of speed work much faster than you do your long zone 2 stuff). Now is the time to be extra focused and get in those last few hard workouts.
Bike rides and track ”“ you still have them on your schedule! Feel free to meet at our usual time at our usual spots. We do not have “official” team z workouts for Tues/Thurs rides and Wednesday track this week, and there will be no leaders there, but if you all meet anyway at least you’ll have company! I will not organize this ”“ so reach out to your friends and get it in.

There are no boot camps for the next two weeks. We’ll start them up again after the races.

IMMT folks ”“ Keep plugging away”¦ this is the month that it seems really hard”¦ like the training is kicking your butt and the end doesn’t seem to be in sight. But”¦ do you realize that your 20/120 weekend is July 19/20? That’s only 2.5 weeks out. You are almost at your peak! I’m getting excited for you!

C.  Sunday Open Water Swim ”“ 12:00 PM to 1:30 PM ”“ Millbrook Quarry, Haymarket (down the road from the ride)

If you’re nervous about swimming in open water, this is a “ gotta attend” event for you!

Open Water swim deets- Sunday Open Water Swim ”“ the event has a rolling start from 12-3 PM ”“ BUT WE WILL PARTICIPATE FROM 12-1:30 PM – after the ride ”“ at the Millbrook Quarry, Haymarket, VA

Same deal as last time. This is an awesome open water swim opportunity right down the road from our Plains ride! Please register today.

The deets (no changes from last time)”¦

Team Z and CUBU have partnered with Rehab To Racing this year to put on a “series” of open water swim practices. For you veterans who have been to Gunston Manner in the past- we consider this to be a nicer, easier venue than Gunston and a fantastic opportunity to practice your open water swimming in a non- threatening environment.

When: July 6th ”“ the event goes from 12-3, but we will staff it from 12-1:30 PM

Where: Millbrook Quarry is in Broad Run near Haymarket, VA.

Address: 17301 John Marshall Hwy, Broad Run, VA 20137.

Google map linkhttp://maps.google.com/maps?q=17301+John+Marshall+Hwy,+Broad+Run,+VA+20137&hl=en&ll=38.823928,-77.701836&spn=0.01869,0.027595&sll=38.812059,-77.636381&sspn=0.037386,0.055189&t=h&hnear=17301+John+Marshall+Hwy,+Broad+Run,+Virginia+20137&z=15

Registration”¦

Registration is online and very easy. Just go to their website and select the date you want! Note there are two different sites for registration for us, one for active military and one for all other CUBU/Team Z swimmers. The price is $25, with a $10 discount for active military (folks who have a military ID). Please pre-register at least 24 hours in advance, you will not be able to register the day of. Also note: you must be a registered swimmer to get past the gate into the Quarry. No exceptions”¦ please plan accordingly if you are going to have family or spectators attend, even if they are not swimming”¦ if they want to come watch you will have to buy them a ticket too! Please print your ticket upon registration and bring it with you”¦ this will guarantee your entry. If you are registering more than one person, or registering for someone else, you must e-mail the names of attendees to Stephanie Colburn at lightworker8@gmail.com.

Link to registration site: http://rehabtoracing.com/openwater.php

Please read the instructions on their webpage carefully. There are some important logistical / safety rules that help ensure an efficient, safe day of swimming! Some key important details to note”¦

-Fun is required!

-There are no changing rooms, only one porta potty. And no nudity allowed (save it for our happy hours). Please respect this rule and change before you come.

-There will be a lane line set across the quarry for nervous folks to swim next to, if needed

-This is a private venue, no alcohol is allowed

-5 mph please. There may or may not be enforcement, but I promised we’d keep it to 5 mph.

-The gatekeeper does double duty, if he’s not in his booth he will be right back, please wait!

-No dogs (except for service dogs) are allowed

-Wetsuits and bathing caps are mandatory. (If you need to rent or buy a wetsuit, Bonzai in Falls Church is a great place to start! www.tribonzai.com)

-The event has a ROLLING start from 12 PM to 3 PM. This will allow us to ride first then head over to the swim, and will help ensure we don’t overwhelm the safety staff. You may enter the Quarry any time between 12 and 3. YOU WILL NOT BE PERMITTED PAST THE GATE AFTER 3 PM, AND MUST EXIT THE WATER BY 4 PM. Note, again, you can go when you like, but the team will participate from 12-1:30 PM.

This is a snapshot of important information but not all inclusive, please check out the rehab to racing webpage for more information”¦ http://rehabtoracing.com/openwater.php

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2. Overview of Team Z Clinics offered this week

Sunday women’s only clinic ”“ Time- 3:00 PM ”“ Elizabeth Hurley’s house in Vienna, VA

FYI, especially for our newbie woman Zers: this is a FANTASTIC clinic for you to attend. It always gets rave reviews ”“Wine and girl talk, what could be better?!?

If coming directly from the ride and open water swim, you have permission to be gross! Just bring a change of clothes and deodorant. Please ”“ don’t forget the deodorant. This will be a very laid back clinic, so don’t worry about being in workout or comfy clothes.

This clinic will focus on discussion with Margie Shapiro about becoming and maintaining a professional triathlete and managing that lifestyle while still being a mom, wife, etc. Believe it or not”¦ it can be done!
For those of you who don’t know Margie Shapiro, she is one of our country’s fastest women. She travels all over the world to race. She is also a mom, one of the owners of PRR, and a great friend. And VERY approachable. Come chat about life/work/family/triathlon balance, and hear how she manages.
And then ask her, or your veteran teammates, ANY other questions about training, racing, or whatever you can think of. You know those female related questions that Ed, Ryan, and Alexis would look like a deer in headlights if you asked them? You know the ones. Bring THOSE questions. Or just come for the wine.

What: Women’s Only Clinic (sorry guys)
Where: Elizabeth Hurley’s house
Street Address: 1914 Grand Ct, Vienna,  22182
Google Map: https://www.google.com/maps/place/1914+Grand+Ct/@38.918293,-77.272173,17z/data=!3m1!4b1!4m2!3m1!1s0x89b64a319e32169d:0x6877084f2ae2f5a7

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3. Overview of Team Z MD events and activities for this week and a little of next week

Monday Foam Roller Class-6:00 AM at City Sports Silver Spring

Monday Group Recovery Run- 12:15 PM at Freedom Plaza, Washington, DC

No Tuesday’s group spin ”“ Recovery week

Tuesday Swims ”“ 6:00 AM at UDC/Van Ness and 8:00 PM at Stone Ridge School in Bethesda and the Lab School in DC.

Wednesday Yoga- 6:00 AM at City Sports of Silver Spring

Wednesday Happy Hour- 5:30 PM at Clyde’s of Chevy Chase

No Thursday Group ride-Recovery week

Thursday Swims-6:00 AM at UDC/Van Ness and 8:00 PM at both the Lab School in DC and Stone Ridge School in Bethesda.

THIS IS WHAT’S GOING ON THIS WEEKEND PLUS THE START OF NEXT WEEK. MORE DEETS TO FOLLOW

Saturday Group Run (Recovery) – Hash Run- 8:00 AM at Hayes Park, Arlington, VA

Sunday Group Ride (Recovery)-10:00 AM at Tyler Elementary, Gainesville, VA

Sunday open water swim- 12:00 AM at Millbrook Quarry, Haymarket, VA

Sunday Women’s Only Clinic- 3:00 PM at Elizabeth Hurley’s House

NO Monday 7/7  Boot Camp- Taper/race week

Monday 7/7  group runs- 12:15 PM at Freedom Plaza in DC, 6:00 PM at Woodside Park Silver Spring, and 6:30 PM at PRR Rockville

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4. 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/