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| Issue: #2011-30 | August 1, 2011 |
We will start practice at 6:30 P.M. at TC Williams High School.
Greetings NOVA Runners,
Please consider volunteering for the Wilson Bridge Half Marathon, being held on Sunday Oct 2, 2011. We have already committed to the race director to supply 20 people for a water stop table. This will enable you to help out the DC metro area running community and interact with fellow NOVA members. See the link below about one person's favorite volunteer: My Favorite Volunteer
You can now register online for the NOVA 5K For Jerry . If you are interested in volunteering please contact Mark (mad-241@hotmail.com) and Lyn Connors (lynconn450@aol.com).
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 Thursday Night pace group. If you are interested please email Samantha (sam@tecole.com) or Mark(mad241@hotmail.com)--other groups can start later than 5:30 P.M.
See you out there,
Mark Drosky (mad-241@hotmail.com) &
Samantha Cole (sam@tecole.com)
NOVA Co-Presidents
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| Tuesday Track: 6:30 P.M. | |
This Tuesday, Track will be at 6:30 P.M. at TC Williams High School this week, located at 3330 King Street, Alexandria,VA. Be sure to arrive early to warm-up and stretch properly before the workout. |
| Coach Jerry's Workout |
Gang, we had a great turnout last week, and I expect an even better crowd this week. Summer is winding down and the fall racing season is rapidly approaching, so it's time for us to buckle down and get ready to run some PRs. That being said, it's going to be HOT again this week, so remember that summer rules are in effect, meaning that you must be fully hydrated, and bring water with you. I don't want any heros out there, so if you're starting to feel the heat get to you, stop immediately. Caution is the operative word.
Speaking of fall races, I'm still desparately searching for numbers for the Army 10 Mile. I have several elite athletes who want to run but who do not have entries, so please, if you have a number you can't use, or know of anyone who does, let me know. Your assistance will not be forgotten, and you all know I'm in a position to dole out favors to those who earn them.
The workout this week will be 3 x 800, 4 x 400. We'll take a 400 jog after the 8s, and a 200 jog after the 4s. And please remember your track etiquiette--always do your intervals as far to the inside as you can, right up on the rail, and do your recovery jogs in lane 4 or 5. And be careful before you move outside for your jog, as faster runners will be passing you on the outside. As always, if you have any questions, give me a holler. See you out there.
Coach Jerry
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| Post-Track Pizza: Pizzaiolo's | Join us at our post-track hang out
Come out for a post workout pizza and beer at The Pizzaiolo Café on Fern. 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 Sam, Mark, Amanda or the Coach know how you did, and we'll mention it in the weekly e-mail or at the track!
AG = Age Group, PR = Personal Record, OA = Overall (by gender)
Friends of the W&OD Trail 10k
Erin Masterson 44:24
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| Volunteers Needed | |
Sun 10/2: Wilson Bridge Half Marathon
We need 20 volunteers to host a water stop at this race. Please contact Lynn Connors lynconn450@aol.com if you are interested in participating as soon as possible. More details to come soon. |
| Weekday & Weekend Bike Rides | With Dr. Fred Carson
Esteemed NOVA member, Fred Carson hosts weekday and weekend morning bike rides, usually in the vicinity of the C&O canal or the W&OD Trail. If you are interested, contact Fred at fcarson@american.edu.
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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 9/18: 8th Annual Kit Callahan's Miracle Mile10K. Fairfax, VA. 10K course (ChronoTrack timed ), a 2-Mile Walk/Run, and a quarter-mile Kids Fun Run and Little Tots Fun Run www.kitsmiraclemile.org
Sat 9/24: The College Park Cares 5K. College Park, MD. This flat, USATF certified course, features electronic timing and is designed for speed and setting personal records. http://www.collegeparkcares.com/
Fri 10/7- Sat 10/8: Colonial200 Relay. Runs from the Wine Country of Western Virginia (around Charlottesville) in the town of Crozet to Jamestown. www.colonial200.com Sat 10/8: Great Pumpkin 5K. Reston Town Center, VA. http://www.thegreatpumpkin5k.com/ Sun 10/16: Ellen's Run 5K, Chevy Chase MD (IPICO timing) -- http://www.ellensrunonline.org/
Sat 10/22: Audi Best Buddies Challenge. Washington, D.C. http://www.dcchallenge2011.org/faf/home/default.asp?ievent=445945&csref=%epid%21%eaid%21 |
| 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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