I know nobody is tired yet. After Eagleman, long bricks, and the bay swim we decided that you haven’t done enough. Recovery week is cancelled.

Just kidding. We are at a well-deserved rest week”¦

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

====================================================

1. Important notes for the week”¦

A. HAPPIES. FEATURING ULTRA NEWLYWED MO MO DUNNIGAN. The most important workout of the week”¦ happy hour! This week’s happies will be at Mellow Mushroom in Herndon, and feature ultra runner “Kool Moe” Mo Dunnigan! She will be on hand to sign autographs, discuss her recent successes on the local ultra scene, and show you pics of her wedding and honeymoon.

No joke ”“ there will be a slide show!

1030 Elden St., Herndon, VA”¦

http://mellowmushroom.com/locations?lat=38.821753&lng=-77.292930&range=15&zip=22032&city=&state

For those of you itching to play trampoline dodgeball ”“ we are postponing again – that will happen for the NEXT HAPPIES! That’s right, trampoline dodgeball! Start talking smack NOW.

For this week ”“ lets Mellow at the Mushroom.

B. AM swims at Old Keene Mill in Burke. For the summer we will be heading outside again in the Burke area! The Audrey Moore morning swims have been replaced by Old Keene Mill swims on Tues/Thurs/Fri from 6:00-7:30 (you don’t have to stay for the whole thing). Check it out! The same Lane 4 payment system applies (obviously if you want to attend on Fridays you’ll need to upgrade your Tues/Thurs only membership).

====================================================

2.  Overview of Events/Activities for West Mon-Mon

Monday PM group run – 6:00 PM ”“ Potomac River Running, Reston, VA
Monday PM foam roller ”“ 7:00 PM ”“ Parking garage, top floor, behind PRR Reston
Tuesday AM swim ”“ 5:15 AM at Spring Hill Rec, 5:30 at Providence Rec, 6:00 AM at Old Keene Mill
No Tuesday PM bike ride ”“ recovery week
Tuesday PM swim ”“ 8:00 PM ”“ Claude Moore Rec in Sterling and Audrey Moore Rec in Annandale
No Wednesday track or bootcamp ”“ recovery week
Wednesday happy hour ”“ 6:00 PM ”“ Mellow Mushroom, Herndon
Thursday AM swim – 5:15 AM at Spring Hill Rec, 5:30 at Providence Rec, 6:00 AM at Old Keene Mill
No Thursday rides ”“ Recovery week
Thursday info session ”“ 6:30 PM ”“ The Bike Lane, Reston, SPREAD THE WORD!
Thursday PM swim ”“ 8:00 PM ”“ Claude Moore Rec in Sterling and Audrey Moore in Annandale
Friday AM swim ”“ 6:00 AM ”“ Old Keene Mill, Burke
Sat/Sun race weekend ”“ Rev 3 ”“ more deets in a separate e-mail
Saturday run technique clinic ”“ 8:00 AM ”“ PRR Arlington
Saturday hash run ”“ 9:30 AM ”“ PRR Arlington
Sunday group ride ”“ 8:00 AM ”“ Glen Echo Park, Glen Echo, MD
Monday 6/16 PM group run – 6:00 PM ”“ Potomac River Running, Reston, VA
Monday 6/16 PM bootcamp – 7:00 PM ”“ Parking garage, top floor, behind PRR Reston

Note ”“ more specific details and directions for the weekend workouts and will be provided later this week.  “This weekend in” e-mails are typically sent by COB on Thursdays.

Link to all chapters’ workout location files, and shared weekends: http://sports.groups.yahoo.com/group/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/

Link to pool schedule via the Lane 4 Masters page: http://www.l4swimming.org/

Link to west regular workout location directions: https://groups.yahoo.com/groups/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/

====================================================

3. Overview of Team Z West clinics for this week”¦

Saturday run technique clinic ”“ 8:00 AM ”“ PRR Arlington

This clinic is taught by ProTriathlete and Potomac River Running Store Owner, Margie Shapiro.   The clinic will begin with an overview of gate analysis and proper shoe selection.   It will then move into a high level introduction of running form, most common mistakes made by runners, and how to fix those mistakes.   The goal is to introduce you to the basic concepts of proper running form to aid in prevention of running related injuries.   The lecture will cover all of the main topics and tools that can be used to improve your running technique, and then we’ll move outside for a session to have you practice some running drills.   People will be asked to participate as examples and we’ll correct running form as needed.   So wear your athletic gear and expect to be “active”, though we are not going for a “group run” during the clinic.   So don’t worry about that! Unless you want to hash afterwards, which is a no brainer”¦

When:   Saturday, 8:00 AM
Where: PRR Arlington
Leader: Alexis and Margie
Address:   4501 North Fairfax Drive, Arlington, VA
Google Map: https://www.google.com/maps/place/4501+N+Fairfax+Dr/@38.8826647,-77.115041,17z/data=!3m1!4b1!4m2!3m1!1s0x89b7b43ac40f8573:0x35ca343da9c3fca5