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Greetings from your NOVA President,
Hope everyone had a good weekend doing some hot weather training! It's always a good idea to slow it down a bit when the first spell of hot weather arrives. It's also important to try to acclimate properly to the hot weather so make sure you are drinking more fluids and taking the necessary precautions to avoid a heat injury.
Finally, the track location odyssey has ended. For the next 6 months we should be able to stay at the TC Williams track without interruption. Practice starts at 6:30 but be sure to get there a few minutes early to warm up.
If you missed our shoe collection last Tuesday, don't worry. We'll do another one in May. We'll let you know.
Still need volunteers for the W&OD trail clean up on May 15. See the Trail Clean up section below.
We put a survey in the last email. Please take a moment and fill it out. Here's the link for it: http://survey.constantcontact.com/survey/a07e2thqmkeg79d2rfg/start It only takes about 5 minutes to complete. It is important that we gauge what activities NOVA members are interested in. We know we like to run, but we also like to socialize and participate in volunteer events. This is your chance to let us know what you want to do!
Dan
President
dan_wallace65@hotmail.com |
| NOVA Club Survey | | Help make NOVA better!
This 5-minute survey is intended to help NOVA Running Club better by gauging member interests. Please speak up and tell us what you think.
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| Bluemont Trail Clean-Up | Sat 5/15: NOVA Running Club Adopted Trail
As this event draws near please consider taking the time to support the club. This is an opportunity to give back to the community that serves the many runners, walkers, and bikers who use the park.
Date: SAT, 15 May 2010
Time: 08:30AM -10:30AM
Location: Bluemont Park, 601 N. Manchester Street, Arlington, VA 22203 (off of Wilson Blvd)
Rendez-vous point: Bluemont Park entrance parking lot at the picnic shelter
Parking:
1) Bluemont Park parking lot (small)
2) by tennis courts (off of Wilson Blvd) and (off of Manchester Street)
Coffee: will be available to kick start the event
Contact Information: Lynn Connors: 571-274-9459
To count on your support, please contact me at lynconn450@aol.com. |
| Tuesday Ft. Ward Track Session | | Track Session at Fort Ward Park, Tuesday, 6:30 PM
The coach and I will be at Fort Ward Tuesday. Thanks to Berni for coordinating last week's workout! The address is 4301 West Braddock Road, Alexandria, Virginia 22304. |
| Coach Jerry's Workout |
Gang, if you saw the race results you noticed more great performances from Dave Wertz, Jason Myers, and Samantha Kirby Cole. These performances are notable because they are proof that training with the group produces results. The number one reason that Dave has improved so dramatically in the last year is that he's now training with Jason. When Dave was running by himself at the front of group 1, his workouts were steady, but there was something missing. As soon as Jason arrived on the scene last summer, he began to push Dave to run much, much harder on the track, and Dave responded to the challenge. As a result, Dave's training and racing have moved to an entirely new level, and he keeps getting better every week. The same has been true for Samantha, who has improved noticeably in just a few weeks of training with one of our new standouts, Beth Young. The lesson to be learned is that it's very difficult to push yourself in workouts, but when you have a partner or two who is counting on you to hang with her during those tough intervals, your workouts are far more productive. Better workouts translates directly to better racing. There is simply no substitute for running good workouts, and the best way to do that is running with a partner. One of the best things about NOVA is that we have athletes on most all levels, from national-class runners like like Laura O'Hara to our group 3 stalwarts. Now that we have a standing appointment every Tuesday at TC Williams, and the warm weather is here, there are no more excuses for missing practice. Come to the track and join the fun!
The workout Tuesday will be 3 x 1200, 4 x 400, all with a 400 jog. As always, if you have any questions, give me a holler. I'll see you Tuesday at TC.
Coach Jerry
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| Race Results | Let Dan know how you did, and we'll mention it in the weekly e-mail or at the track!
Tidewater 5K
Jason Myers: 16:20, 1st OA!
Bright Beginnings 5K
David Wertz: 16:39, 1st OA!
Apple Blossom 10K
Samantha Kirby Cole: 40:11, 1st Masters!
Dan Wallace: Army PT Test, Fort Dix, NJ, 2 Mile Run, 12:04, 1st OA!
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| Thursday Night Tempo Runs | Bluemont Park
Send Dan an email if you are interested in joining the guys for the Thursday night Tempo Runs at Bluemont Park. We haven't met yet, but if we can get a couple of guys to commit to showing up every week, we'll start meeting officially. A women's running group e-mail list is in development. |
| Weekday Runs | With Dr. Fred Carson
Esteemed NOVA member, Fred Carson hosts weekday runs or rides usually in the vicinity of the C&O canal. If you are interested in joining Fred for a weekday morning runs on dirt and/or a weekday bike ride, contact Fred at fcarson@american.edu. |
Feature Article - Professional Training
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| Upcoming Local Races |
Sat 5/8: Mantua Raccoon Run 5K. Fairfax, VA. http://mantuapta.org/raccoonrun/index.php Sun 5/9: Metro Run & Walk's Mother's Day Walk with Mom, Burke Lake Park, VA. http://www.metrorunwalkspringfield.com/mothersdaywalkwmom.html Sun 5/16: Run or Walk for Water 5K for Africa 2010. Fairfax Corner, VA. http://www.walkforwater2010.org/ Mon 5/31: Warrior Run. Arlington, VA. Join the One Life Warrior Organization's Resiliency Run ( http://www.onelifewarrior.org/resiliency-run-2010/) on the final leg of this 21 days/21 marathons event at the Arlington National Cemetary. Contact Ms. Casey Olson for more information and to participate: 703-607-9727, Casey.Olson@us.army.mil. The Army is fighting a difficult battle with a significant increase in suicides. Colonel Mosher has been speaking out about ways to push through the stress of deployments, injuries, wounds and other personal problems. He is an avid runner from the Maine National Guard and has suffered personal setbacks. He fought through them and lectures others on combating stress and winning. He uses distance running and marathons as an example. A marathon race is run as an individual effort, but it requires the assistance of many people; a marathon runner cannot finish the race by his or her self. They have to have the assistance of others in the beginning, during the race and at the end. Sun 6/6: Springfield Days 15K / 5K. Springfield, VA. www.RunSpringfield.org Sat 6/19: Run for MP's Miracle 5k/8k Challenge. Indian Head, MD. Charity Run & Volunteer Event! Josh and Betsy Caldwell (NOVA members) and are putting on a race (along with a great deal of help and guidance from Jay Wind) to benefit Mary Payton's Miracle, a charity devoted to raising money to pay for life saving treatments for children afflicted with LINCL and Batten's disease. The event is June 19th on the brand new Indian Head Rail Trail in Indian Head, MD. Racers can sign up to race the 5K (7:30AM Start), the 8K (8:30AM Start) or take the challenge and race both one after the other! They are looking for runners, volunteers and sponsors. Race registration: http://www.active.com/running/indian-head-md/run-for-mps-miracle-5k8k-challenge-2010. Anyone interested in sponsoring should contact Josh Caldwell at pchemdork@gmail.com. Sun 6/20: Metro Run & Walk's Father's Day Walk with Dad, Lake Accotink Park, VA. http://www.metrorunwalkspringfield.com/fathersdaywalkwdad.html Something to plan for: Sun 9/19: Inaugural Woodrow Wilson Bridge Half Marathon. Alexandria, VA. http://www.wilsonbridgehalf.com/ |
| Facebook! | Become a Fan
 NOVA is now on Facebook! Become a Fan of NOVA to receive club updates, event invitations, and just generally interesting news! |
| Looking for Newsletter Contributions | | Have an article or topic you want discussed? Send it to Amanda Williams at mandy13082@aol.com and she'll try to work it in. |
| Email Subscriptions | |
If you use the "SafeUnsubsribe" link below you with ONLY be removed from this weekly newsletter and NOT from the NOVA ListServe. Bear in mind that you will no longer receive info about weekly workouts, since Coach Jerry and Fred Carson include their workouts in the weekly newsletter now.
If you no longer wish to remain on this e-mail distribution, send an e-mail to Membership Director, Andresa at Andresah@iadb.org, who will remove you, but then how will you know what's going on in the Club? |
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The Northern Virginia Running Club is a member of the Road Runners Club of America (RRCA) and is governed by an Elected Officers and a Board of Directors, who are experienced runners. There are over 100 active members in the NOVA Running Club and growing every year. For more information on the NOVA Running Club, visit our website: http://www.novarun.com/
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