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| Issue: # 39 | September 27, 2010 |
Greetings from your NOVA President,
As September sails by, we are about to enter the really busy season for NOVA members. In addition to Trail Clean Up and Course Marshaling duties for two local races, we are also entering the prime racing season for the D.C. area. Temparatures are finally cooling down and road runners should be gearing up for PRs or season's best times.
In addition, we have to start thinking about new officers to serve on the NOVA board. Future e-mails will detail the positions that are available so if you're interested in serving as a NOVA officer, let me know.
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| 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, we did not have as many folks racing this weekend as last, but we still had some excellent performances. A special thumbs up to two of our elites, Kate Dart and Krista Vrombaut, who returned from injury-induced layoffs to record big wins. Remember to sign up for the Boo! Run for Life 10K on October 10, where we'll have a team entry lead by Kate and David Wertz. The race is in West Potomac Park, and courses don't get faster or flatter than that, so this is a great chance to run a PR. Let's make that race look like a NOVA Saturday morning practice!
For tomorrow, the workout will be 6 x 800 with a 400 jog. Even if the weather is not ideal, we'll be out there working hard, so don't let the potential of a few rain drops keep you away. And remember the rules of the track--do your intervals in lane 1 so that faster runners can pass on the outside, and your recovery jog in lane 4, but be sure to stay inside after you finish until you're sure no one is passing on your outside. As always, if you have any questions, give me a holler. See you tomorrow.
Coach Jerry
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| Post-Track Pizza: Pizzaiolo's | Join us at our post-track hang out
Join us for a post workout pizza and beer at The Pizzaiolo Café on Fern. We've had a great turnout the last few weeks. The Pizzaiolo 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 Pizzaiolo 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!
Prevent Cancer 5K
Kate Dart 18:48,1st OA! She made the homepage:
Loida Velilla 1:05:56, 3rd AG!
Clarendon Day 5K
Betty Blank 21:30, 1st AG & 7th OA!
Kate Konkova 21:10 1st AG & 6th OA, PR!
Ragnar Relay: 197-miles from Cumberland, MD to National Harbor, MD
(Check out the Feature Article to read more about this race experience)
Amanda Williams' 11-runner team (Mountain Crushers): unofficial time 29.5 hours
Mike Naff (Washington Running Club): results not posted yet
Doug Herman (also Washington Running Club?): results not posted yet
Lake Winnipesauke Relay
Gretchen Chick leg 2, 11 miles, 69:00 |
| Volunteer Events |
Save the dates and sign up to volunteer!
Sun 11/7: Hello Runners, Again this year we are asking for your support for the National Race Against the Odds. In April 2008, Jonathan and Neely Agins' daughter Alexis was diagnosed with an inoperable brain tumor. Over two years later, Alexis continues to fight her battle against a little known, but dreadful cancer. The National Race Against the Odds Team Alexis 5K will be held at Bluemont Park November 7, 9:00AM start time. Registration, donation and volunteer opportunities are available at www.raceagainsttheodds.com. Our November 7 race planning has come a long way. Much more work is yet to be done. Volunteers are needed to help with packet pick-up, and race day logistics. Check out http://csn.convio.net/site/TR/Events/General?pg=informational&fr_id=1040&type=fr_informational&sid=1012 and let me (Thomas) know where you can assist. Be a part of the National Race Against the Odds, and help Alexis and other children like her fight to beat the odds.
The Capital Running Company hosts these two races and the NOVA Running club provides volunteers as marshalls primarily, as well as inprocessing and bag detail as required. Races need volunteers and NOVA Running club does a great job in stepping up with as many as 20 to 25 volunteers annually for each race. These events are fund-raisers for the club. The Capital Running Company pays us for our volunteer effort. As the time grows near please consider supporting these events whether as a volunteer or a runner!!!
Please contact Lynn Connors if you would like to volunteer for either of these events: lynconn450@aol.com |
| Feature Article: Ragnar Relay |
At least 3 NOVA runners competed in the Washington, D.C. Ragnar Relay that ran from Cumberland, MD through D.C. and finished at the National Harbor in Maryland this weekend. There is course length discrepancy ranging from 193 miles posted on the event homepage to 201.5 miles posted on the course maps webpage to 197 miles, which was inscribed on the finisher metals. Regardless, it was a long race! Teams of 12 runners (or 6 runners if they were registered as an ultra team) began their grueling first leg Friday morning with start times ranging from 6AM for the slower teams through 1PM or later for the faster teams. Runner distances ranged from 2.5 to 9.8 miles and each runner completed 3 legs, totaling up to 22.2 miles (unless their team was short a person or two, then the team had to share the load for the extra legs). The course ran through the Appalachian Mountains, crossing ridges down into Frederick, MD during the nighttime hours, running in the pre-dawn Saturday morning hours into Rockville, MD and rounding out Saturday afternoon in the National Harbor with the final runner's scorching 8.6-mile leg. Amanda's team, for example, only slept for 1 hour during the entire race from 7AM-8AM Saturday morning, as was probably the case for most teams. Go figure that the record-smashing hottest temperatures for this time of year fell on the two days that the Ragnar Relay occurred! With exhausting conditions, Ragnar did a great job providing clean porta-potties, a sold-out pasta dinner, a midnight ice cream social, a pancake breakfast, and finisher metals to prize forever. Despite the insane temperatures, teams enjoyed the challenging, mountain-packed course and cheered for all runners on the course, knowing exactly how that person felt on the road, no matter their ability. Amanda certainly enjoyed the event and hopes to compete again next year and maybe even in the Florida Keys race in early 2011!
Ragnar runners sleeping on a soccer field in Rockville, MD. |
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| 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. |
| 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 Dan or Amanda know what works for you. |
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| Sunday Long Runs | Hosted by Metro Run & Walk, Springfield
Join runners from Metro Run & Walk, Springfield, for their Sunday long runs. Locations and distances vary, so call the store 703-913-0313 or email Bruce Whitson at metrorunwalk.bruce@gmail.com to be added to the Sunday Run distribution email list. |
| Upcoming Local Races | |
Sun 10/17: National Law Enforcement Memorial 5K "Race To Remember", benefiting the National Lawn Enforcement Museum in Washington, D.C. www.lawmemorial.org/racetoremember
Sat 10/23: Stop Modern Slavery Walk, Washington, D.C. Raise awareness and funds for local organizations combating human trafficking. Few Americans realize that approximately 17,000 foreigners and over 100,000 American kids are trafficked for labor and sex every year in the U.S. The streets of our Nation's capital are not immune. Outreach workers identify more than 50 potential victims of trafficking every month on the streets of D.C. alone. Team up with Shared Hope International and other organizations as we host a 5K Walk on the National Mall. Every dollar given to this event will benefit victims of trafficking, both domestically and internationally. Go to www.walk.stopmodernslavery.org to register in advance. Contact Elizabeth for more info: Elizabeth@sharedhope.org
Sun 11/14: 34th Columbia Metric Marathon & 5K. Columbia, MD. http://www.active.com/running/columbia-md/34th-columbia-metric-marathon-and-5k-2010?dart=F&cmp=251&dma=Washington+DC&memberId=85480159
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| 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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