Greetings NOVA Runners,   

We will start practice at 6:30 P.M. at TC Williams High School.  It should be one of the nicest evenings in a while for our workouts, so let's see everybody out tomorrow night!
 

You can now register online for the NOVA 5K for Jerry: http://www.active.com/framed/event_detail.cfm?event_id=1973585. If you are interested in volunteering please contact Mark (mad-241@hotmail.com) and Lyn Connors (lynconn450@aol.com). 
 

We had to cancel our cookie run due to the heat, but we will try to have another one in September.    

We are continuing to have our weekly Thursday Tempo Runs at Bluemont Park.  We currently have a group that runs at 5:30 P.M. They start at 7 minute pace for the first three miles, at the turnaround they do a tempo pace (6:20-6:45 pace).  We need someone to lead another group. If you are interested please email Samantha (sam@tecole.com) or Mark (mad-241@hotmail.com), other groups can start later than 5:30 P.M.  

Dave Lambert has been our water volunteer at the track, so when you get a chance please thank him for his efforts.  

Since it has been off the charts hot this summer you may find this article interesting. It talks about using your heart rate as a tool to adjust your running in the heat as well as hydration: http://knol.google.com/k/running-101-running-in-heat-humidity 

See you out there, 

Mark Drosky (mad-241@hotmail.com) &  

   Samantha Cole (sam@tecole.com)
NOVA Co-Presidents