First, let me just say I have enjoyed torturing all of you
tremendously : )  I feel it all paid back  because I saw few of you
coming to this program with a lot of willingness but not much
strength to run that fast and that far!  Over the course of this
program you picked up your feet and run ¡K and run¡K and run¡KYOU  DID
IT!!!! and I am very proud of you.   It is a tremendous pleasure to
see the group improving so much and staying together and running
together beyond just the program.

  So  this is to you all : ) my HAT IS OFF for all your great work and
belief in your endless ability. LET¡¦S NOT LOSE IT :  )  this may be
cold winter. So we need some warmth to keep going and get better, and
better, and better : )   below are 2 links you can use to communicate
with me. One that has a great calendar and many events is a meetup
group.   I post most of the workouts there and if you are ever in
doubt if the workout is cancelled it¡¦s the best way to check the
activity page there.

http://www.meetup.com/endorphins/

  the other is a yahoo group that I visit less frequently but it still
has some communication.

http://sports.groups.yahoo.com/group/allseasonultrarunners/?
yguid=173881590

  I am going to  try to direct the Wednesday¡¦s  Wooton HS track
workout  every week and  bring few people together just to run and
chat¡K maybe exchange some ideas or ask some questions.  I would
encourage you  to get off streets and pavements and  run on C& O
canal.  Give your feet some rest and allow them to touch some gravel.

  Also since I have passed coaches certification I will be more than
happy to design a custom workout for first 10 people who sign to the
http://www.meetup.com/endorphins/   so whenever you sign just email
me that you did and we will get together on the phone and plan for
your running future : )

  The first workout is this Wednesday at 6:30 at the Wooton HS. I hope
to see some familiar faces there!






Sincerely,

Juliette Fusiarska - Cannon
President
juliette@...

Cell /Office  202-330-6169
Fax      301-315-0930

1250 Connecticut Ave, N.W.
Suite 200
Washington, DC 20036

GSA Contract # GS-07F-0646N


ƒÀƒnPlease consider the environment before printing this email. Thank
you.

Due to a scheduling conflict we are STILL DOING WORKOUT AT THE OLD
PLACE--- MONTGOMERY COLLEGE--- PLEASE LET EVERYONE KNOW.  PLEASE CALL
ME AT 202-330-6169 IF YOU UNSURE ABOUT THE WEATHER. The only time I
cancel is when there is an active thunderstorm. Just Rain is the best
weather for running : ) ( yeah... this is to all who skipped  last
Saturday)

  Juliette

I mentioned a meetup group I started
http://adventureracing.meetup.com/30/calendar/8589504/
   I am organizing few events some of you may be interested. Please join
the group. After this program  ( 8k) there is a big break in MCRRC
training.  This meetup group will have regular runs through the winter
as well as lots of adventures. Don't miss on those : ).... you know me,
you can expect lots of fun workout and you will never be bored!

  Juliette cannon

All,

  For those who expressed interest in helping us with Ragnar relay 180
miler please go to
http://adventureracing.meetup.com/30/calendar/8586560/  for details

  Thank  you for  your help!

  Juliette

Apparently some people didn't receive Erin's message, so I'm reposting
it.

Hi Everyone,

Hope those of you who ran Saturday night had a good race!

Several of the other MCRRC programs I've done have had some sort of
post-program get together to culminate the session. I've talked to a
few of you who thought this might be a nice idea. So, here's a
suggestion. Let's meet at Giuseppe's Pizza in Rockville on Tuesday at
7 (hopefully you have that time slot freed up since it's our normal
track time).

Giuseppe's is located at 213 N Washington Street - next to the
Rockville cinema. The phone number is 301-424-0413.

What do you think?

Erin

Hi Everyone,

Hope those of you who ran Saturday night had a good race!

Several of the other MCRRC programs I've done have had some sort of
post-program get together to culminate the session.  I've talked to a
few of you who thought this might be a nice idea.  So, here's a
suggestion.  Let's meet at Giuseppe's Pizza in Rockville on Tuesday at
7 (hopefully you have that time slot freed up since it's our normal
track time).

Giuseppe's is located at 213 N Washington Street - next to the
Rockville cinema.  The phone number is 301-424-0413.

What do you think?

Erin

Hi everyone -- I just registered a packup pickup and didn't have to pay the fee..I told them I was part of 8k program....so you don't have to wait until 6 to register.

- tina story

--------------------
Tina Story
Business Analyst
RAD Product Management
Sent from my Blackberry-please forgive any typos.

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Folks,
The Race people have our list but NOONE
is registered.
I can be at the registration area between 6 and 8 tonight
to help everyone. ( Can anyone else help )
We will not have to pay, just sign up.
Very Sorry about this .
Thanks
Dave

http://www.heartzones.com/about/bios/sally_edwards.php

Sally Edwards is the "Head Heart" and the founder and CEO of Heart
Zones.

A former Master's World Record holder in the Ironman Triathlon, as
well as a World Record Holder in the Iditashoe 100-Mile Snowshoe
Race, Sally has spent the last 30+ years as a professional athlete.
She has competed in some of the hardest races on the planet,
including numerous multi-day adventure races and the Western States
100-Mile Run (which she won).

From the time she ran the 1984 Olympic Marathon Trials using her
heart rate monitor, Sally has been at the forefront of a revolution
in fitness training. Never one to trust in guesswork, Sally combined
her Master's degree in exercise physiology with her experience as a
professional athlete and created the Heart Zones Training System.

A founder of the sport of triathlon (and a Triathlon Hall of Fame
inductee), most of Sally's recent races have been performed in her
role as the National Spokeswoman for the Danskin Triathlon Series.
Sally has finished every Danskin Triathlon (as of 2005, sixteen years
worth) dead last, as the "Final Finisher," inspiring more than
100,000 other women to make it across the finish line in front of
her. The year 2004 marked her 100th last-place Danskin finish in
Denver, Colorado on July the 17th.

A prolific author of more than 20 books and 300 articles on fitness
and sports, a motivational keynote speaker, and (with a second
Master's degree in Business Administration) an entrepreneur, Sally is
committed to helping others improve their health, fitness, and finish
by listening to their hearts.

Sally lives in Sacramento, California.

-- TELL THEM THAT JULIETTE SENT YOU :)

MASSAGE

Mercedes Clemens, NCTMB, CMT, EBW
Phone: 301-216-2612
  mercedes@...
http://www.probodyworker.com/




  ACCUPUNCTURE

  DR. AIQIU ZHAO ( ACCEPTING BLUE CROSS AND SIGNA)
301 538 6368
aiqiu65@...

Dear fellow athletes,

Next Tuesday Track workout  we will follow  route of the race
http://mcrrc.org/races/TwilightRunfest/course_map.htm. We will meet
at usual place. I will ask you  to come about 6 :30. I will be giving
an  overview of racing instructions and tips as well as I will be
answering some bugging questions.  I will ask you to write down your
goals on a piece of paper and we will lock them in the jar. At the
race  day this jar will be waiting for you at the finish line : )
exactly at 7: 10 ( universal cell phone time) we will head clock wise
in the direction of race. We will simulate the race .

  First mile  will be a warm-up
We will walk 1 min --- answer questions etc
2nd mile will be a simulation of finish we will be running hard for
about 800 m and we will turn around  on N Washington street following
the 1st race mile… we will walk for 1 min – answer questions and
reflect.
3rd  and 4th mile we will run conservatively  and at the
conversational pace. There will be no walking break.
5th mile we will run at the cool down mode finishing at the track.

Please bring your water carriers and water.. of course. If you would
like to practice water stop without stopping technique bring a paper
cup. I will demonstrate and then we can practice.

  This is the last chance for us to take a decent prerace photo of our
group. I know few of you hate photos because you think you don't look
pretty enough in shorts. Quite an opposite… there isn't anything more
exciting than a  sweaty body on the run!

  I will see you ALL  next week at the Last Prerace Tuesday Workout!

  Juliette

I am posting this as information as well and informing the coaches.

After seeing a sports doctor 2.5 weeks ago for shin splints I was told
to see a physical therapist and to get arch supports. I did both. At PT
I was also instructed to tape up my arch (for more support) because I
had flat feet and also over-protonated and I also started different
therapies. I quickly felt better because I corrected what was causing
my shin splints and was doing therapies. So I started running again,
holding back a little and then this past week between running the "Run
for the Roses" 5k and doing the full track workout last night, I caused
THREE stress fractures in my right shin.

Now, I was taking it easy at both events but not careful enough
(apparently) and now have been put on "JOG ONLY" for the next 4-6 weeks.

The main point of this posting is to say that everyone is different,
and no two people are going to get hurt the same or heal the same. If
you are hurting in anyway, please go to a sports doctors. Take outside
advice very carefully. Just because one thing works for one person,
DOES NOT mean it will work for another, everyone is different.

I hope that no one gets offended by this posting, I am merely trying to
protect my fellow runners.

Take care and see you on Saturday.

http://www.ragnarrelay.com/dc/index.php

  Someone at the practice yesterday expressed interest in the 180 mile
Ragnar Relay race this September.  We have  to have a group of 6
participants and several volunteers. We are currently have 5 runners
and looking for one more.   The race starts in Cumberland and  since it
is 180 miles of running it will take about 30 hours to complete. Our
start up meeting is on Monday 23rd of June.   Please email me at
Juliette@... for details and  if you want to
participate as a runner or a volunteer.

Some of you asked me for links at the track. I research them and  here
they are. Enjoy...

triathlons---
http://www.trifind.net/nf/md.html
http://www.setupevents.com/?fuseaction=events&series=vts

shinsplints
http://www.youtube.com/watch?v=diDwjLN1UEU
http://www.youtube.com/watch?v=jg79mQqiacM&feature=related

prevention exercises---
http://www.exrx.net/WeightExercises/Gastrocnemius/LV45CalfPress.html
http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html

To All as promised the phone list:


Joanne 240-472-9033
Kate 301-343-5724
Heather 301-529-2222
Stephanie 516-732-1897
Joan 301-335-6818
Rene 240-674-9729
Joel 240-683-3809
Bill C. 301-515-6746
Bill P. 240-778-8515
Erin 301-928-3693
Kelly 240-676-6452
Stella 301-442-2223
Anne 301-704-5045
David H 301-915-6615

Saturday Morning Long Runs 8 AM.


Location: Candy Cane City


Address: 7900 Meadowbrook Rd., Chevy Chase, MD 20815


Directions:

From I-495, exit 33 onto southbound Connecticut Ave.
Turn left on East-West Hwy
Turn right onto Meadowbrook Lane
Follow Meadowbrook Lane past Meadowbrook Stables to the parking area.


Hope to see everyone there on Saturday.

Steph