We had some very nice performances again this weekend.  Let's give a big NOVA round of applause to Adam Wytko who ran a 9 minute PR at the Akron Marathon.  Adam has been waiting a long time for a major breakthrough and he's certainly earned it.  Well done!  We also had more fast times from Dave, Jason, and Betty, and an excellent run from the great Samantha Kirby Cole.  We have all come on to rely on Kirby in her role as co-President, but she is also an elite runner, and she proved it on Saturday.  Kirby has also been waiting a long time for a big marathon PR, and the way she's going, it's going to come very soon.
 
For the workout this week we will have the privilege of running at Fort Ward, which offers a much more realistic simulation of racing conditions than the track, since 99% of you race exclusively on the roads, so come on out and take advantage of this opportunity.  The workout will be 5 x 1 full loop (approximately 900 meters) with a 3 minute recovery.  The point of doing a full loop as opposed to 800 meters is that I want you all to run based on how you feel, and not worry about exact splits.  As always, if you have any questions, give me a shout.  See you at Fort Ward tomorrow.
 

Coach Jerry