Mini-triathlon 9am Sat!

We'll be doing a mini triathlon with X m swim, 10 mi bike, then 2 mi run based around a lake on Arielle's contact's land. It should be awesome. Email me for the address. Be sure to bring sunscreen, goggles, water, and anything else appropriate.

See you at 9 AM on Saturday!

Track Workout, Sunday 10am

Sun, 10am, 6/17
Wallace Wade Stadium

Meet on the track inside Wallace Wade Stadium (behind Wilson Gym). Let's meet at the North end of the track.

Details for Race for the Cure

We're counting down to the Race for the Cure this Saturday! Hopefully, you've already registered (but you still can online til Thursday!).

Alex and I are going to Streets at Southpoint tonight to pick up our race packets. We are happy to pick up anyone else's packet too. So register RIGHT NOW, and let us know to grab your packet. Otherwise, you'll have to pick up your packet yourself in Cary or Raleigh or early (6am) race day.

Our run starts at 9:15am, but let's meet up at 8:45am. Let's meet up at the traffic circle of Meredith College St and Meredith College St which is nearish to the starting line (see map of course).

If you want to carpool, let me know so we know to expect you, and let's meet at my house at 7:30am. Yes, 7:30am. We have to park at the RBC center, then catch a shuttle over, and they are saying to allow at least an hour for all that.

Things to look forward to: A fairly flat course! Making a difference! Supporting breast cancer research! Running a great race! And all before you'd usually get up on a Saturday... We're counting down to the Race for the Cure this Saturday!

Can't make it Saturday? Sponsor us instead!

Things to look forward to

June 9: Race for the Cure, 5K; sign up already!

June 23 or 24: Our own practice triathlon. Through Arielle's friend, we have access to a lake in Pittsboro. Yay! We're planning on a leisurely, get-our-confidence-up, triathlon experience that's two weeks prior to the Triangle Triathlon. Suggestions on how this will work are welcome.

Sun bike, 10am, Lake Crabtree Park

Sorry the swim clinic with Andy fell through for this weekend. I'll try to schedule one for next weekend. In its place, let's do the bike course of the Triangle Triathlon (15mi). I'm up for jogging part of the run course afterwards too. This is a *great* opportunity to familiarize yourself with the bike route. Let's try to beat the heat, and meet at the parking lot near the Old Beech Nature Trailhead in Lake Crabtree County Park (see the map on pg. 4).

Here's the bike route in gmaps pedometer. Big hills!

Don't forget: Duke Family Fun Run TOMORROW, 8:20am

Let's meet at the check in area around 8:20am tomorrow morning. It looks like they have parking set up on the West side of Science Drive. Park there (be sure to follow signs for the Duke Children's Classic, I think there may be some other event happening near Wallace Wade tomorrow too, so don't get confused). Cost is $2. You can sign up race day as well.

Race for the Cure

So it didn't sound like there were enough of us to form a team for Race for the Cure, so I thought we'd just go ahead and sign up as individuals. Now the question is what category do people want to participate in. We could do "competitive" or "open recreational". The difference is that in the competitive section you get a timing chip, pay an extra $5, and the race starts earlier (7:15am vs 9:15am). So it all depends on if you want to be timed or not. Let me know your vote (but of course we can all run separately too).

Race this week! Sat, 5/19, 8:20am, Duke, 5K

Don't forget to register for this Saturday's 5K Duke Family Fun Run/Walk. Cost is $2.

Let's meet near the check in area at 8:20am to give us plenty of time to check in, warm up, stretch, etc. (and be late, ahem). Start time for the run is 9am, but registration closes at 8:45. It's along the Al Buehler trail. When you park, tell them it's for the "Children's Classic".

Trail info -- from Nathalie

Nathalie sent me some interesting distance info on some of our frequent trails:

• The Al Buehler trail, located around the Washington Duke Golf Course, is a moderate to advanced trail totaling 2.8 miles 2.91 mi or 3.1 miles 3.13 mi if you include the connector to the fitness loop. Here's a map of the trail with relevant distances.


• The East Campus wall has a beginner trail that runs around the inside perimeter. One complete lap totals 1.7 miles.

Also, check out the Google Maps Pedometer. It's a really cool site where you can draw your route on google maps and calculate how far you've gone. It's also got elevation information too.

Speaking of running, don't forget: Tomorrow, golf course trail, 10am.

Running, Sun, 5/6, 10am

Let's do something simple this week. Join us for a run around the golf course trail. Afterwards, we may hit the gym for some weightlifting if people want.

Sunday, May 6, 10am
Meet at Washington Duke Golf Course trail,
Intersection of 751 and Science Drive.

Running tomorrow -- *NEW* meeting time: 5:15pm

Reminder: running tomorrow with Jen! We're pushing the meeting time from 5 to 5:15 to accommodate some folks' seminar schedule. And don't worry, we'll be done in time to vote for popbio speaker!

Running with Jen
Thur 4/12, 5:15pm
Washington Duke Golf Course Trail
Entrance near traffic light at Science Dr and 751

Running tips -- from Jen

Jen, a fabulous long-distance runner, and Neil, her husband and a cross-country coach, put together a short document on some running training basics. Check it out. It has great info on nutrition, weight training, recovery, and generally taking care of yourself while training. Thanks for sharing the tips, Jen and Neil!

Next training sessions: Running and Swimming

Unfortunately, it was tough to schedule something for this weekend (being Easter and all), so we're off this week. But, don't despair, we've got TWO events coming up next week with 'professionals'. First, Jen is hosting a running training session this Thursday (4/12), then Andy will round things off with swimming on Sunday (4/15).

Running: Thursday, 4/12, 5pm, with Jen
Meet at the entrance to the Washington Duke Golf Course, at the traffic light on Science Drive and 751. Be prepared to run ~30min, and please be on time!

Swimming: Sunday, 4/15, 6:30pm, with Andy
Meet at the Wilson pool. Do not be late! He's an actual swim coach, and this is an 'official' swim lesson. He's doing this for us at the low low price of $5/person for an hour.

Running with Alex; Sat 3/24, 11am, Washington Duke Trail

Whew. Back from spring break and back to the grind. Alex is leading us in a running workout this Saturday, 3/24. Meet us at 11am near the entrance to the running trail around the Washington Duke Inn. We'll meet near the traffic light at Science Dr. and 751. Leave a comment if you're coming please.

Next training session: SWIM, Wed, 7:15pm

The next few training sessions around spring break will be low key fun affairs. We'll get back to serious trainers in a few weeks.

First up, Jack's running another stroke and swim session.

Wed, 3/7, 7:15pm
Wilson Pool

Anything in specific you want covered? Let us know. We've had a request for flip turn lessons and of course more stroke work.

After spring break we'll have a run in Duke Forest with Alex (Sat 3/24, 11am). The following weekend we'll have a group bike ride to Maple View for ice cream (Sat 3/31). Then it'll be back with some guest trainers in April.

Next training session: Running, Sat, 10:30am

This Saturday, 2/17, 10:30 AM
Wilson Gym, Track (above the basketball court, take stairs to the right of the basketball court, near the tv, couch area)

This will feature Arielle as leader, and we'll be running!

And thanks to Talia for successfully leading us through weights this past Sunday.

If you're coming, please leave a comment so we can get a head count.