January 23, 2015
The weekend of January 24 in Team Z
As you probably already know, the weekend weather is projected to be a mess, especially Saturday.
With many of you having a long run on your training plans, it would suck not be able to run outdoors ”“ however, with so much uncertainty about what to expect Sunday morning, we don’t think doing a Red Nose Run with all that is involved is a good idea for this weekend.
Here is what we’re going to do:
– The Saturday Belle Haven Ride will now become a Saturday Group Spin at The Endurance Athlete Center. We had a blast the last time we had a group spin here. The more the merrier!
– The Sunday Red Nose Run will now be a REGULAR group run from The Bike Lane at Reston Town Center. Reston offers access to the W&OD Trail, which we’re told is usually we-maintained and has mile markers. It also allows you access to restrooms and a ton of options when it comes to post-recovery grub. We’re hoping the sun melts off any black ice and it is an uneventful ”“ but fun – running. Let’s all cross our fingers that the weather cooperates so we can have this run outdoors!
This weekend is a very fluid situation, especially for Sunday morning. Thank you once again for your patience as we figure this all out. If there are any other changes, you’ll know in plenty of time so that you can make other arrangements. Let’s make the best out of the cards we’ve been dealt and make it a fun weekend!
VOTE ON OUR WEEKEND POLL HERE
In this e-mail:
Saturday Group Ride ”“ 9:00 AM Endurance Athlete Center, Falls Church, VA
Saturday Sports Psychology Clinic ”“ 2:00 PM ”“ Endurance Athlete Center, Falls Church, VA
Sunday Team Z Group Run ”“ 9:00 AM or 10:00 AM ”“ The Bike Lane, Reston Town Center, Reston, VA
Monday Nutrition Clinic ”“ 7:00 PM ”“ Arlington Oaks, Arlington, VA
Saturday Group Spin ”“ 9:00 AM ”“ The Endurance Athlete Center ”“ Falls Church, VA
When: Saturday, 9:00 AM -1:00 PM (4 hours max)
Where: The Endurance Athlete Center
Address: 510 West Annandale Road, Falls Church, VA
Google Map: http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=510+West+Annandale+Road,+Falls+Church,+VA&aq=&sll=38.852542,-77.181702&sspn=1.082296,2.741089&ie=UTF8&hq=&hnear=510+W+Annandale+Rd,+Falls+Church,+Virginia+22046&ll=38.880961,-77.173698&spn=0.00887,0.021415&z=16
You can spin for up to 4 hours and leave whenever you have to go.
Coach Alexis will ATTEMPT to show a couple of movies and maybe throw in a spin session. Trust me, you’ll have a fun time and get a good workout completed and in the books.
What to bring: water & food (if you need it a power bar, gel, etc.) and a towel.
***IF YOU WANT TO SPIN BUT DON’T YET OWN A TRAINER, PLEASE EMAIL ALEXIS ASAP. HE HAS TWO EXTRA TRAINERS. IF WE NEED MORE TRAINERS, THIS CAN ALSO BE ARRANGED. firstname.lastname@example.org***
***Also, Alexis is in need of stereo speakers and possibly a receiver. Please let him know if you have a pair we can borrow for a few hours. ***
Here is your time frame:
8:15 AM- Start arriving and begin setting up your trainer and bike. Please try to arrive before 9:00 AM as it can get crazy.
9:00 AM- start of group spin and movie
1:00 PM- end of group spin and entertainment. Get some lunch with your buds or you can knock down some pins at bowling alley across the street.
Saturday Clinic ”“ 2:00 PM ”“ Sports Psychology Clinic ”“ Endurance Athlete Center, Falls Church, VA
STRENGTHEN YOUR MENTAL MUSCLES
We have all heard of “the zone”, where training/competition is effortless and we are not aware of having to think or try to make it happen. Ask any athlete, and he/she will tell you about striving to attain this slippery, ever elusive state of being. The reality is that most of us spend very little time in “the zone”, so performing well is about what you do in all those other moments, which are the majority of the time. This is where mental toughness, a state that allows a person to persevere through difficult circumstances, comes into play. Strengthening your mental muscles is essential for maintaining the focus, motivation, and confidence essential for consistently using your training systems and reaching your goals.
This workshop will introduce you to some of the most effective techniques for developing mental skills that can benefit you as an athlete and a human being. You will leave with some tangible tools that you can begin to immediately integrate into your athletic training. We will also have some time for questions and discussion.
Jennifer Lager, is a Clinical Psychologist and mental coach who helps athletes improve their mental game in multiple sports including swimming, running, triathalon, tennis, golf, figure skating, and gymnastics (to name a few). She is the owner of GAME- Get A Mental Edge, a performance enhancement business based in McLean, VA.
BRING PEN AND PAPER TO TAKE NOTES!
When: Saturday, 2:00pm
Leader: Dr. Jennifer Lager
Where: Endurance Athlete Center
Address: 510 West Annandale Road, Falls Church, VA
Sunday Group Run ”“ 9:00 AM or 10:00 AM ”“ The Bike Lane, Reston, VA
When: TWO START TIMES: 9:00 AM ”“ for those running 16-20 miles (4 hours MAX)
10:00 AM ”“ those running under 14 miles (3 hours MAX)
Where: The Bike Lane at The Reston Town Center – we will meet at the store entrance.
Address: 11943 Democracy Drive, Reston, VA
Google Map Link: http://maps.google.com/maps?q=reston+town+center,+reston,+va+the+bike+lane&hl=en&cd=1&ei=-1MWTO3rE5KWyASc4_XuBA&sig2=OrOl310Il0VAtHVfEYxKmQ&ie=UTF8&view=map&cid=15548497034476617431&ved=0CFIQpQY&hq=reston+town+center,+reston,+va+the+bike+lane&hnear=&ll=38.960009,-77.359564&spn=0.006841,0.02105&t=h&z=16&iwloc=A
*** Bill from the Bike Lane will arrange to open the store early so that we have access to bathrooms and a place to stash your stuff. Thanks Bill! ***
*** When you complete your run, you can go to lunch with your fellow Zers. There are a ton of options. ***
From I-495 take the Dulles Toll Road (Exit 67, Rt. 267 west) to Reston Parkway exit (Exit 12). Turn right on Reston Parkway then left on Bluemont Way. Turn right on Explorer Street. Take your first right on Democracy Drive.
From Washington D.C.
Take I-66 west. Merge right onto Rt. 267 (Dulles Toll Road)/Dulles Access Road. When the road splits, stay in the right-hand lanes. Follow Rt. 267 (Dulles Toll Road) to Reston Parkway exit (exit 12). Turn right on Reston Parkway then left on Bluemont Way. Turn right on Explorer Street. Take your first right on Democracy Drive.
From Eastern Loudoun County
Take Dulles Greenway/Dulles Toll Road to Reston Parkway exit (Exit 12) and turn left on Reston Parkway. Follow directions above.
Reston Town Center provides free and ample parking, with over 7000 spaces, available in six garages and one surface lot. Click here for a parking map PDF
Other pertinent info:
IF YOU HAVE A ROOF BIKE RACK, MAKE SURE YOU CHECK FOR CLEARANCE”¦ THESE GARAGES HAVE LOW CEILINGS.
Monday Clinic ”“ 7:00 PM ”“ Nutrition Clinic ”“ Arlington Oaks
Come get to know Rebecca Mohning, MS, RD, LD, experienced nutritionist and owner of Expert Nutrition. The Nutrition Clinic is always a huge hit and well attended. Rebecca has been working with collegiate athletes and other endurance training teams for years. She also consults for nutrition companies and teaches at the George Washington University. Come to learn, this will be one of the fastest hours of your life. You’ll learn a ton about nutrition for training, racing, and every day life.
Leaders: Rebecca Mohning
When: 7:00 PM
Where: Arlington Oaks Rec Room
Address: 4490 N. Pershing Drive, Arlington, VA 22203
Beware of parking ”“ you can’t park in the A. Oaks lot without a permit, but there is PLENTY of street parking!