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Greetings from your NOVA President,
If you were brave enough to do your long runs this weekend and survive
you will see the payoff in the fall racing season. Just make sure you are taking the necessary
precautions such as carrying your water and choosing a shaded running route
with several water stops. The Mount
Vernon Trail, which I ran on Sunday, has both water and shade, but plenty of
walkers, runners and cyclists! On Thursday, August 19, NOVA will host a Summer 5K. Last year we had about 34 finishers, so we
are going to advertise a bit harder and shoot for over 50. If you are interested in running or
volunteering let me or Samantha ( Sam@tecole.com) know. Dan Wallace
President
dan_wallace65@hotmail.com |
| Tuesday Track Session | T.C. Williams H.S., Tuesday, 6:30 PM
Come out and join us at T.C. Williams High School for our Tuesday track workout. Try to get there about 15 minutes early so you can warm up and stretch before we start. T.C. Williams is located at 3330 King Street, Alexandria, VA. |
| Coach Jerry's Workout |
Gang, compared to what we've endured the last couple of weeks, it's
going to be a great night for a workout tomorrow, and I expect a big
turnout. But it's still going to be hot, so be sure to fully hydrate
throughout the day. Also, remember that we are guests at TC Williams.
It's probable that there will be lots of other folks enjoying the
favorable weather on the track with us, and it's imperative that we
treat them all with courtesy. And it will go a long way towards making
the workout go smoothly if everyone remembers the basic rules--slower
runners must do their interval on the inside, as close to the rail as
possible, and faster runners will pass on the outside. When you
complete your interval, stay inside until you're sure it's safe to move
outside for your recovery jog, which you must do in lanes 3 or 4.
Frankly, I was unhappy last week to see several of our people ignoring
this guidance, and it's critical that everyone abides by the rules. We
can't control what other track users do, but we can control ourselves,
so plese, I implore you, follow these rules.
The workout will be 2 x
1200, 2 x 800, 2 x 400, all with a 400 jog. As always, if you have any
questions, give me a holler. See you out there. Coach Jerry |
| Post-Track Pizza: Pizzaiolo's | Join us at our new post-track hang out
Join us for a post workout pizza and beer at The Pizziolo Café on Fern. We've had a great turnout the last few weeks. The Pizziolo Café is located at 1623 Fern Street, Alexandria, VA, across the street from Ramparts. Please join us after track! http://www.cafepizzaiolo.com/cof_home.html
Due to our strong patronage, the owner of The Pizziolo Café, Larry Ponzi, has extended Happy Hour pricing to NOVA!
$4 house wines (Chianti, Sangivose and Pinot Grigio)
$3 drafts of Yuengling Lager and Miller Lite
$10 pitchers of the Yuengling Lager and Miller Lite |
| Race Results | Let Dan know how you did, and we'll mention it in the weekly e-mail or at the track!
Crystal City Twilighter 5K
Brian Young 18:40, 6th AG!
Gretchen Chick 18:45, 1st AG!
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| Thursday Night Tempo Runs | Bluemont Park
Join the gang for a 6 mile run starting with at a 7:30-8:00 minute pace for the first three miles and 6:30 to 6:00 minutes for the second three miles. We start at 6:00 PM sharp!
We also want to start a second Thursday night group that runs a bit slower pace at Bluemont or some other location. So far we've had one offer for Bluemont Park and one for Belle Haven. Let me know what works for you. |
| 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: |
For the marathon beginner who might be intimidated by the long run, here is an option:
http://www.active.com/running/Articles/Should-You-Split-Your-Long-Run.htm?cmp=291&memberid=104093116&lyrisid=20836339
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| Upcoming Local Races |
Sat 7/31: 4th Annual Friends of the W&OD 10K. Vienna, VA.
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| 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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