Task List A Database

This input text file contains delimited elements that are enclosed by the following opening and closing tag pairs: .... . No duplicate names are allowed. Child tags [i.e., internal to a parent tag group] In general these tags can be in any order, anywhere in its parent tag group. No duplicate names are allowed within a parent. A list of acceptable child-tags is maintained in a special parent element, " ". This is so the code can differentiate child tags from html tags. This element is setup for specific applications and must be handled at the design level. IMPORTANT, when new parents are added to the file, child elements for all the child names are included. However, if a new child is added, it does affect the existing parents. Thus, existing parents will not contain any new child elements that are added. Any number of child tags can be used in any parent element. Text elements must be contained in child tags. There are two elements used to assign special user-tags to css classes, one for "spans" and one for "divs" Syntax yel=yellowtext, red= redtext, [etc] The code converts some text to some text. The div element is ... and produces div blocks. Obviously, your page must have the class available to it. Spaces and CR/LFs between tag pairs doesn't matter. However, putting CR/LFs between tag pairs groups makes it easier to read. The following text is an example of a valid "volunteers DB text file format. IMPORTANT, note the the text will formated as it shows here. See example. Task List A Database

Put your text for the main page here. Second line with no line space.

Put your text for the add/change page here. Note, html tags can be used for effect. title, show, text Be careful the span and div elements do not contain user tag names that duplicate child tag names. yel=yelhigh, red=redtext, bold=bold, blue=bluetext title=bulltitle, text=bulltext, blue line=horzline, date=event-date, event=event-text Stack is a special list of bulletins to be atomatically rendered in the order listed. Bulletins Render Order Do not modify.... Webmaster and President ONLY Bulletins will be displayed on the home page in the order shown in the text element. relay4life, photos, race-results, party, WDF, WTP-news, ITP, RR-services, YIM-news, announce, boutique, new-mems, NMteams, RRCA - Honor race-bull, wed-runs, water, breakfast, SBTraining, stories, mem-stats Fall into Winter Race December 10, 2005 <yel>Updated 10:30PM, 10 Dec</yel> no show fiw05_logo_tiny.jpgThe 2005 Fall into Winter 5K Fun Run and 10K Race were run today, Saturday, December 10th, at Langston Hughes Middle School. www.restonrunners.org/programs/FIW/FIW05-5Kawards.phpRace results are now available. Due to a Friday snowstorm and resulting sheets of ice found on the course Saturday morning, both the 5K and 10K courses had to be redesigned just before the race began. As a result, the �10K� was closer to 5.98 miles (9.62K) and the �5K� was closer to 3.72 miles (5.99K). Runners seemed to enjoy the crisp and sunny day even so, and we heartily appreciate all participants� flexibility and cheerful attitudes. Don't Forget to Move your Clocks Back Saturday Night (11/3)! no show Sunday's run/walk events start at Reston Town Center at 8:00AM EST! More Photos of our Send-off for Marj Lane as she prepares to move to NH show Ed Hass and Jack Tozier have captured the many faces of Marj Lane at our farewell celebration for her at the post-run/walk pot-luck at Joe Fleig's. View Ed's and Jack's photos now at ourwww.restonrunners.org/Photos/photolinks.phpexternal links page. View our other photos in our newwww.restonrunners.org/Photos/Gallery.phpphoto gallery. Latest Membership Stats show Our membership coordinator reports that our current membership as of 05 January 2008 totals 1065 family and individual members. In addition, there are 373 members with an expiration date of December 2006 who need to renew. Also, there are 279 non-current members with an expiration date of December 2005. Not sure if your membership is up to date? You can find your name andwww.restonrunners.org/Members/Membership_term.phpyear of membership expiration here (all memberships end on 31 Dec.) Making Effective Use of Our Forum (Message Board) no show A group of WTP "grads" and others are actively using our Forum (Message Board) to continue informal dialog about running. Perhaps you should be using it for communicating with other Club members instead of using fixed and exposed mailing lists. Anyone can read the postings on the forum. To post a message you need only set up a simple ID. Give it a trywww.restonrunners.org/Forum/forum.phphere. The 18th Annual Reston 10 Mile Race no show Also featuring 5K race and Fun Run. Sunday 16 March 2008. Click here for details. Extra Milers Run Again! no show Join the EMs to get in peak shape for the spring marathon events. EMs will meet at the start site of the regular RR Sunday 10 Mile course, run extra miles and return by 8:00 AM for the start of the regular 10-mile run. Start time of the 13 Jan 08 EMs run is 7:30 AM. All other start times (until the first Sunday in March) are at 7:00 AM. Update 28 Feb 08: On Sunday, 2 Mar 08, many Extra Milers will participate in 20-mile run from Clark's Gap to Reston (sign up www.restonrunners.org/Database/Signups/SignupB.phphere). Questions? Contact Tim Cohn New Member Interviews Posted: Meet Ariel B. and Joe Trujillo show Visit ourwww.restonrunners.org/new2RR/NewRRMember.phpGallery of New Membersto become familiar with the newer faces in our running/walking ranks. If you'd like to learn more about New Member Interviews, click www.restonrunners.org/special/announcements/newmembers.phphere! Sunday Water Support show So you have been running with us on Sundays, drinking our water and sport drinks and haven't yet volunteer? What are you waiting for? Signup and demand that you want to help! While you are at it, check out our page water-support and our feature: Gungadin-of-the-Week interview. Reston Runners Success Stories Updated 23 Feb show The latest addition to our Success Stories, bringing our total to 79, is Lea Gallardo's report of her first marathon in 10 years! Have you got a story to add? Contact the Webmaster! Reston Runners Racing PR Data no show We now have a sortable, interactive database permitting any Club member to enter his/her racing PR data in any of the standard distances (from 1 mile to 100 mile ultras). Check the database to see what you and other Club members have already submitted. You'll want to add your own data if it's not already there. Past Events show Looking for information on a past event? http://www.restonrunners.org/events/events_arch.phpClick here! Support for Sundays' Back of the Packers <yel>Updated 12 Mar '06</yel> no show Concerned about not being able to keep up with the pack, being left behind or, getting lost on the Sunday 10 mile run? No need to fear. Reston Runners offers support in the way of the Back of the Pack (BOP) runners. Utilizing a 10 minute run/1 minute walk or similar run/walk method, BOP Leaders will ensure that all participants are safely guided through the Sunday 10 mile course. New members as well as veterans are welcome. You may email Jim or Patty at bop@restonrunners.org re your questions about the program and/or your plan to participate in it. Attention Walkers...and Even Runners! no show Are you ready for a walking challenge? The Reserve Officers Association will conduct a weekend of long walks in Arlington in late October. For more information and to register, clickwww.ava.org/clubs/usfreedomwalkhere. Walkers & Walking Runners by Kathleen Gohn show Saturday. Today a relatively small group of walkers gohn_k.jpgenjoyed the paths through Hunters Woods. We were glad that the rain and thunderstorms held off,but evidence of previous showers kept us on the asphalt and off the nature trails today. As usual, discussions ranged widely from planning travel in eastern Canada [Montreal fun, Laurentians beautiful] to hot political topics like activist judges and filibusters. And then there was the practical advice: add the words "Please Check ID" above your signature on all your credit cards just in case they get stolen at some point. Sunday. Nearly a dozen walkers showed up; you could easily distinguish us from runners like VP Jim Ashworth because we wear many more layers! Jim was ready for spring in singlet and shorts, whereas we sported long pants, jackets, and at least one pair of gloves. Today's walk wound through the garden-rich neighborhoods around Lake Anne; wisteria, tulips, bluebells, and some late flowering cherries were just some of the beautiful sights. Many walkers continued on past the lake for a full 6 miles; suggestions that some of us cut out at 4.5 miles to get a head start on the fabulous mystery breakfast are completely unfounded. But it sure was good; thanks, Karen and Keith! need title show needed This is a test of features of the revised bulletins tag system. We are testing: URL links: www.wefraize.orgWill's Web site email links: runner@wefraize.org Blue lines: bolded text italicized text red text blue text yellow text Past Events no show [event 21 Feb] Post-run pot-luck breakfast at Robin Autorino's. www.restonrunners.org/special/directions_to_RobinAs.htmDirections to Robin's[/event] [event 28 Feb] Our Annual Prediction Run at Reston Community Center. Leave your watch at home and earn a prize for knowing your body well![/event] [event 28 Feb] Annual Meeting and Pot-Luck Feast, 6PM, at Fairfax Hunt Club. Save the date. Details to follow.[/event] Get your Copy of the 2003 Yearbook Here! no show Alison Gittelman has prepared a richly illustrated and humorously captioned document 2003_yearbook.jpgcapturing all the fun and pathos of our past year of running and walking. If you didn't purchase one of the 20+ copies available at our Annual Meeting/Party, the 175-page, bound volume--a must for your coffee table--can be yours for $25. Order yours now for pickup at a future weekend run/walk event. If you took a copy at the annual meeting and haven't yet paid for it, please either send a check to the RR address, with a note that it's for the Yearbook, or pay Anna or Ellen at the next run. Thanks! Reston Runners Offers Finish Line/Timing Services show Reston Runners provides finish line services, including:

the staff to manage the finish line
all the equipment
the delivery of results in a timely fashion (e.g., for your post-race awards ceremony).

We are sorry that we are no longer accepting new finish line work for 2008 (unless we have provided services for your race in the past) You can sign up to help with one of our races here: http://www.restonrunners.org/race-finish/FLVolsSignup.phpRace VolunteersFor more information, contact us at racesrvcs@restonrunners.org. 2008 Women's Training Program Announcement show The Women's Training Program will meet at South Lakes. Bring your checkbooks to sign up for the 5K on June 28th! We are not accepting any additional registrations. For more information, please visit: http://restonrunners.org/programs/wtp/WTPinfo.phpClick Volunteers Needed for Annual Meeting Setup & Cleanup no show We need 10 volunteers to help with the setup for the annual dinner meeting on Sunday, February 24. We also need 8 volunteers to assist in clean-up after the meeting. Your help will be appreciated! Contact Joe Fleig via mal2@restonrunners.org to volunteer. Many thanks! More Youth in Motion Photos Available (Updated 20 Aug) no show Photos taken by Jim Bradford from the Final Week of the YIM Program have been added and are available for viewing in ourwww.restonrunners.org/Photos/2006YIM/Photo Library This is a partial update only; there are more photos coming, so stay tuned. <blue-line> Interval Training Program (ITP) show

The 2008 Interval Training Program begins June 11th at Herndon Middle School, 6:30pm You must be a Reston Runner to Participate For more informations and a printable application:www.restonrunners.org/programs/itp/ITPinfo.phpITP Info and Application To simply signup on line click here:www.signmeup.com/59813On-line registration Special thanks to Coach Cindy, Herndon Middle School and the Herndon Optimists! The workout for June 11th is posted here www.restonrunners.org/programs/itp/workouts.phpWeekly Workouts Training Tips from ITP Coach, Cindy Carlyle show The most significant areas in recovery and regeneration aside from nutrition are stretching, icing, massage, and sleep. Athletes should know that the only time your body actually gets stronger is when you are resting and recovering from a work out and most of the repair occurs while you sleep. Long term good sleep patterns and consistency are likely the most underrated part of an athletes training program. Other ways to decrease general aches and pains are: good stretching, icing routines, and massage. All help flush some of the toxins out of the muscles and prevent stiffness. Women's Woolen Gloves Found noshow The gloves were found at the run/walk Hunters Woods Pool start location by the water coolers on Sunday 20 Jan 08. If these belong to you, please send a note to GungaDins' Coordinator who will put you in touch with the GungaDin who recovered the gloves. Volunteer Opportunities with the Reston Runners Finish Line Management Team show This Spring Reston Runners will be working at several races managing the finish line and results. Please sign up to help out with one or more of our races:www.restonrunners.org/Database/Signups/VolunteersA.phpRace Volunteers. Attention Dog-Walkers/Runners no show The non-profit Paws & Claws organization is sponsoring its 5K Mutt-Strut at Reston Town Center on May 1st. www.restonrunners.org/special/5Kmutt-strut-050104.htmDetails here. Cheryl Harlan Featured in Jan 29th Washington Post no show Cheryl Harlan, one of our Walkers and a folk musician, appears in a well-captioned photo in Tuesday's Washington Post Health Section. If you don't have access to a copy, here's a link to thehttp://www.washingtonpost.com/wp-dyn/content/photo/2008/01/25/PH2008012503008.htmlon-line version(photo only; contact Cheryl directly via CHarlan@viennava.gov if you'd like the full story. Congratulations, Cheryl! Women's Distance Festival--It's almost here! show It's almost here! The 2008 Women's Distance Festival (WDF) will be held at 8:00 a.m. on June 28th at the Reston YMCA. Adoring men line a decorated 5K course to encourage the amazing women as they compete in this girl's only race sponsored by the Reston Runners. Excellent premiums. Great food. Live music. Gorgeous male cheeerleaders and an official finish line hugger make this the race of all races. Information and registration options availablewww.restonrunners.org/programs/wdf/WDFinfo.phphere!. You can't afford to miss it! Men! Here's your opportunity to help as a WDF volunteer: Sign upwww.restonrunners.org/programs/wdf/WDFvols.phphere! Reston Runners Donates $750 to Herndon Middle School no show A photo documenting Joe Fleig's presentation on 6/19/07 may be seenwww.restonrunners.org/special/announcements/GiftHMS.phphere . Youth in Motion show needed Pizza Party Tuesday August 22nd is our annual party at Lake Fairfax Park in Reston. Join us under the pavilion from 6:30-7:30pm for our last event of the summer. Special guests from the Neediest Kids Race, Marine Corps Kids Run and Girls on the Run will be there. To find the pavilion once inside the park: Go past the entrance gatehouse and Water Mine. At the 1st STOP, make a left and cross the small bridge. At the 2nd STOP, turn left and we are just ahead on the right. Interval Training Program Alert show ITP 2008 is Coming! Starting June 11th - 6:30pm, 12 Sessions Watch this space for details..... Inspirational Quotes show Thought for the Day: Men stumble over pebbles, never over mountains. - Emily Cady Lea Gallardo wins the PVTC's 2008 Ed Barron Award show Lea is honored for her contributions to track and field events in the area. Read the storywww.restonrunners.org/special/announcements/lea_g_award.phphere Duane Baltz' Family Announces Plans for His Memorial Service no show Vivian Baltz has sent a note to Reston Runners regarding Duane's memorial service. Read itwww.restonrunners.org/special/announcements/Baltz_V_note.phphere. The Latest (April/May 2005) Newsletter Now Available in PDF Format no show The latest edition of the RR Newsletter is now available in PDF format. This and past editions of the newsletter are accessible through the www.restonrunners.org/newsletter/"newsletter" link on the homepage. Sign Up Now for the Fall into Winter 10K Race and 5K Fun Run/Walk -- to Benefit Reston Community Center no show fiw06logo_120.jpgThe 2006 Fall into Winter 5K Fun Run and 10K Race will take place on Sunday, December 10th, at the Reston Community Center in Hunters Woods Village Center. Race information, sponsorship opportunities and a Volunteer signup list are availablewww.restonrunners.org/special/announcements/FIWannounce.php here. To register to run either the 5K or 10 K, select our mail-inwww.restonrunners.org/programs/FIW/FIWapplication.phpprintable applicationoption or register on-line now. JFK 50-Mile Lodging, Banquet and Sunday Morning Brunch show HOTEL RESERVATIONS for 2008 Reston Runners once again is reserving a block of 50 rooms at the Clarion Hotel and Conference Center for use by our group of runners, families, friends, and support crews participating in the 2008 JFK. You will be responsible for making your own hotel reservations, but we recommend you call 301-733-5100 and request a room at the Reston Runner rate ($72 plus tax = $80.64 total) for Friday, November 21st. The Clarion is at 901 Dual Highway, Hagerstown, MD. www.clarionhagerstown.comHagerstown Clarion Special note: The Clarion has been undergoing major renovations and improvements since our stay last year. Our JFK Lodging coordinator (Norm H) is planning a trip to the Clarion to inspect the work and give us a report. We'll post more info after that trip. These rooms will be blocked until (TBD). FRIDAY NIGHT DINNER (location TBD probably Pizza Hut) Reston Runners will make arrangements for our own traditional, private Pasta Dinner on Friday evening. More specifics to follow as we solidify our plans. Reservations: Once we have made the arrangements and reservations, we will likely set up an automated banquet registration via our Website. This will enable runners, family, friends, and crew to sign up the number of individuals attending the banquet. When signing up, please indicate the number of adults and the number of children in your own party that will be attending the Banquet. Payment. More to follow. POOLSIDE BREAKFAST We are working with the hotel to provide complementary coffee starting at 4:30 AM for up to 100 Reston Runners and Crew. Runners/crew should bring their own breakfast or items to share. This is a great opportunity to get together one last time before heading out on our adventure! NOTE: The 5:00 AM early race starters will not have coffee available, but may choose to join together in the gym at the start for a little snack before starting. For questions about the room, dinner or breakfast, contact Helen Hipps or Anna Bradford. POST RACE CELEBRATION BREAKFAST Runners and crew meet together at the Blueberry Hill Common House on Sunday morning at 10:30am to share stories, share breakfast, and thank their crew. Stats from the race will be available at breakfast. Menu TBD Price: TBD Reservations Sign up at the Final Organizational Meeting or just come if you forget to sign up QUESTIONS Ask Helen (hhipps@erols.com) or Anna (annajim@erols.com) Race Registration Information / Details show Race applications for the 2007 JFK 50 are AVAILABLE NOW (posted on July 1st, 2007) (as .pdf or Word formats) from the official JFK 50 Ultra-Marathon website. http://lib.allconet.org/jfk/JFK website The JFK 50 Mile Race this year is on Saturday, November 17th. Important: Reston Runners please note.... If you want to participate as a member of a Reston Runners Team, you must submit your completed application, with fee, to the program coordinator (Anna Bradford). Team applications MUST be mailed in to CVAC together. (See the official JFK website (link above) for additional information on team categories, registration fees and deadlines, etc.) Your check must be made out to "CVAC". Be sure to review the application details for the correct amount required for race registration. (Remember to circle the correct T-shirt size). Once Again 'Tis the Time to Donate Running Shoes and Clothing Items no show Need to free some space in your closets for those holiday gifts and out-of-town visitors who overstay their holiday visits? You can do this by donating your old shoes and related clothing items including the running varieties to the homeless who are served by Gospel Rescue Ministries (GRM) of Washington DC. This is the fifth year in a row that Reston Runners will be accepting these donations. Just bring your items, packed in bags with shoes tied in pairs, to any of our Saturday and Sunday runs in December and we will make sure that Steve Lord will receive them in behalf of GRM. Schedule of Reporters for the Stats & Chat Column show Jim Ashworth 26-Apr 27-Apr Dave Breese 3-May 4-May Donna Rostant 10-May 11-May Patty Joyce 17-May 18-May Kevin Kunkel 24-May 25-May Jon Norris 31-May 1-Jun Dennis Hays 7-Jun 8-Jun Chris Dettmar 14-Jun 15-Jun Pat Brown 21-Jun 22-Jun Jill Tunick 28-Jun 29-Jun Anna Bradford 5-Jul 6-Jul Cathy Dutchak 12-Jul 13-Jul Will Fraize 19-Jul 20-Jul Jon Armao 26-Jul 27-Jul Tim Cohn 2-Aug 3-Aug Dave Yeakel 9-Aug 10-Aug Jim Ashworth 16-Aug 17-Aug Bill and Kim Send New Years Greetings no show You'll enjoy reading how Bill and Kim celebrated New Years Day. Their report from Idaho iswww.restonrunners.org/special/announcements/billkim010108.phphere. <red>Fall-into-Winter Registration Alert - 5K CLOSED</red> no show fiw06logo_120.jpgWe've reached our limit for the 5K race (over 850 runners just for the 5K!), so registration for the 5K is now closed. You can still register for the 10K race. JFK-50 Split & Finish Times Posted show Results for all Reston Runners at the 2007 JFK-50 mile ultra-marathon are now www.restonrunners.org/JFK50/info/splits2007.phpavailable here. FCPD Issues an Alert about a Suspicious Person on the W&OD no show Details are providedhttp://www.restonrunners.org/special/announcements/WODsusp0507.phphere. Race Results for the Clifton Caboose 5K and 1 Mile Fun Run, Clifton VA, 7 June 2008 show Results for this race and others for which Reston Runners managed the Finish Line are availablewww.restonrunners.org/races/results/results_index.phphere. Disclaimer show The views and opinions expressed in this Commentary section are solely those of the author(s). You may contact the author(s) via e-mail at stats@restonrunners.org. Reston Runners Policy Advisory Committee Forming no show Join a discussion of RR Policy regarding civic matters that may affect us as a Club, at our post-run breakfast on 2 April. www.restonrunners.org/special/RR-PAC-announcement.phpDetails here. Youth in Motion (YIM) Program Registration for 2008 show Registration is now closed. The program is fully subscribed Sessions begin June 10 at Herndon Middle School The program will run until August 12. Detailswww.restonrunners.org/programs/yim/YIMinfo.phphere!. Relay-for-Life, May 31 - Jun 1 at South Lakes HS no show Relay for Life is a unique, challenging, and fun way to raise money for the American Cancer Society and get a workout at the same time. It is a 20-hour overnight celebration where team members take turns walking or running around the track. Please consider supporting this worthwhile endeavor by joining Fernando Boccanera and his team for its 9th consecutive year. Clickwww.restonrunners.org/special/announcements/relay4life.phpherefor more information, including donation and registration opportunities. Joe Fleig Tells His Stroke Story no show Joe Fleig had been running or walking for more than 35 years, and seemed to be in perfect health--and yet he had a stroke. Read his story www.restonrunners.org/special/announcements/joefstroke.phphere and learn what you can do to minimize stroke risk. Women's Training Program Alert no show Monday, May 8th - The Women's Training Program will meet rain or shine at Herndon Middle School. For this week only, please enter through entrance #2 in the front of the school. For women new to the program - its not too late to register, just show up at 6:30 pm and you can register then. Email questions to wtp@restonrunners.org. ITP Workouts show July 20, 2005 Warm up - 20 mins ez jog Stretching - led by Coach Cindy Technical Strength - led by Coach Cindy Intervals - Timed Mile !!: - 8-16 X 200 at 90-95% rest twice as long as it takes you to run them. Cool Down - 1/2 mile ez jog and 3 stretches Quote of the Week: Being defeated is often a temporary condition. Giving up is what makes it permanent. � Marilyn Vos Savant

July 13, 2005 Warm Up - 20 mins ez jog Group Stretch - led by Coach Cindy Strength/Technical - led by Coach Cindy Intervals: 1000 @ 70-75% 1/2 rest 800 @ 75-80% 1/2 rest 600 @ 80-85% 1/2 rest 400 @ 85-90% equal rest 600 @ 80-85% 1/2 rest 800 @ 75-80% 1/2 rest 1000 @ 70-75% 1/2 rest Cool Down - 1 lap ez and 4 stretches Quote of the Week : All things are difficult before they are easy.

July 6, 2005 Warm up - 20 min ez jog Group Stretch - led by Coach Cindy Flexibility/Strength/Technical - led by Coach Cindy Intervals: The Famous Whistle Workout! 2 X (10 X 70 secs run, 20 secs walk/jog) - run at 75-80% - rest 5 mins between sets of 10 Cool Down - 1/2 mile ez jog, 3 stretches on your own Quote of the Week : "I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

June 29, 2005 Warm up - 20 min ez jog Group Stretch - led by Coach Cindy Strength and Technical Drills - abdominals, butt kicks, high knees Intervals: 8-14 X 400 with 1:00-1:30 rest 37:00 10K time - 1:19-1:26 repeat 400's 40:00 10K time - 1:25-1:33 44:00 10K time - 1:33-1:42 47:00 10K time - 1:40-1:49 50:00 10K time - 1:49-1:54 54:00 10K time - 1:54-2:04 60:00 10K time - 2:05-2:17 63:00 10K time - 2:17-2:29 67:00 10K time - 2:30-2:42 Cool Down - 1/2 mile ez jog, 3 stretches on your own Quote of the Week : "Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." - Tim Noakes

June 22, 2005 Warm up - 20 min ez jog Group Stretch - led by Coach Cindy Strength and Technical Drills - led by Coach Cindy Intervals: 3 - 8 X 800 in groups of three (75%-85%) 1/2 rest draft a lap, lead a lap, rest a lap 5K/10Kers do 3-5 repeats, marathoners do 5-8 repeats Cool Down with 1/2 mile ez around the track Quote of the Week : There are no traffic jams on the �extra mile� � Roger Staubach

Directions to RR Comrades at MCM October 28 no show On race day, it is custom for RR runners and friends to assemble at the legendary Iwo Jima http://www.restonrunners.org/special/directions/MCMRRTree.phpRR tree before the race, to leave bags beside the tree during the race, and to congregate beneath the tree after the race. Reston Triathlon Announces Date and Registration no show For details, checkwww.restonrunners.org/special/announcements/restontri.phphere. RCC Needs a Leader for a Seniors Mid-week Walking Program no show Detailswww.restonrunners.org/special/announcements/RCCwalkguide.phphere. Nomination Time! no show ashworth_j_pres.jpg I hope you are off to a healthy start to 2008! With the new year, it is time for the process to elect our next Board of Directors. We have moved this process online and by now you should have received an email from Patty Joyce containing your link. Please remember to take a few minutes to submit your nominations! Thanks! Jim Men 55 and Older Needed for Research Study at University of Maryland no show The Kinesiology Department at UMD is conducting a “Long-term Exercise and Vascular Health Study” for men over 55. Reston Runner women (and men): Is there a male family member or friend in your life who is healthy; but, does not routinely and strenuously exercise (i.e., less than or equal to 2 days/week, 20 min/session)? Are you worried about his general health and fitness? Now you can motivate him into improving his fitness using actual scientific proof, and it will cost nothing! Here's a great opportunity to help him asses his current fitness level and make healthy lifestyle adjustments with dramatic results. And did we mention it's free!! Here are the www.restonrunners.org/special/announcements/umd55sed_study.php Study Details Send an alan@restonrunners.org to Al Rider if you have any interest or questions. Race Calendar Updated 21 Jan show Several local and nearby (Richmond & Baltimore) races of possible interest have been added to www.restonrunners.org/races/calendar/racecalendar.phpour 2008 race calendar. RRCA Publishes the Dec '06 Edition of Footnotes On-line no show Have you missed seeing Footnotes lately? Now you can read it on-linewww.rrca.org/resources/footnotes/20061201footnotes.pdfhere! Reston Runners Planning Track Meet Participation, 5 Aug <yel>Updated 20 June</yel> no show Gary Grilliot will be organizing Reston Runner participation in the Potomac Valley Track Club All-Comers Track Meet on 5 Aug (after our normal Saturday 5-mile run). Details www.restonrunners.org/special/announcements/trackmeet.phphere. You may also contact Gary directly at trackmeet@restonrunners.org. Interested in Improving your Racing Performance? Try our Science-Based Performance Training Principles show This material is fully describedwww.ridersite.org/SBTraining/index.phphere.
Also check out Al's www.ridersite.org/SBTraining/PaceCal.phpRace Pace CalculatorIt will enable you to plan and monitor your progress during races.
And check out Al'swww.ridersite.org/SBTraining/WAVAcal.phpWAVA Calculator. You can use this to calculate your age-graded performance level. Hey, Fall Marathoners! Hoping to Peak Just Before Your Event? no show Read what Al Rider proposes for hishttp://www.restonrunners.org/special/announcements/MarathonPeaking.phpMarathon Peaking program. Be forewarned: it's rigorous and not for the faint of heart! If you'd like to see a couple of tips on marathon prep and a suggestion for finishing the airport run, http://www.restonrunners.org/special/announcements/MarathonTips.phpMarathon Tips Airport Run show needed It's that time again - Reston Runner's annual Airport Run Sunday October 01, 2006 - 7:00am SHARP Sunset Hills Commuter Lot (Sunset Hills Drive & Wiehle Avenue) The Club will provide transportation to the Airport, but space on the bus is limited so sign up now http://www.restonrunners.org/Database/Signups/SignupC.phpPool Party Signup See you then Happy Running! Poolside Picnic Party in Paradise - Perfect! no show It's Summer Picnic Time Again!Saturday - July 28th All Reston Runners and their families are invited to our Annual Picnic at the Hunter's Woods Pool at 6:30pm The Club will supply hot dogs, hamburgers, veggie burgers, salads, desserts, and beverages. Only bring a dish to share if that is your desire. There'll be plenty of tables, but chairs will be scarce. So, please bring your own picnic chairs! Door Prizes - Great Friends - Games - Great Food - Live Music ~ See you there ~ Interested in Hosting a Post-Run Breakfast? show All you need to know is right www.restonrunners.org/special/announcements/breakfasts.phphere! Airport to Reston Run - September 16th show - no Here we go again! The 22 (or so) mile run from National Airport to Reston begins with one-way bus transportation leaving Sunset Hills Commuter lot at 7:00AM sharp. Space is limited so http://restonrunners.org/Database/Signups/BusA.phpPlease sign up hereto ride or drive. Extra credit if you bring a Cinnabon treat. UPDATE: The Club will be providing a bit of water support - BUT - 22 miles is a long way so we encourage you to carry water and to bring some $$$ along. For those of you looking for a less strenuous course option, check out Dennis' advice column from 2003 www.restonrunners.org/special/Ruiz-options-DH.htmAirport Advice and Options FYI, you may want to go to thewww.restonrunners.org/Forum/forum.phpMessage Board (Forum) to read Jim N's recently-posted suggestion for an alternative and longer course for the airport run. Labor Day Adventure no show Tired of simply running around the block every morning?Are you up for an end of summer challange?Want to see what you are truly made of? If Yes, then join us Monday, Labor Day morning at 8:00am at Lake Fairfax Park Pavilion for our 5th annual Adventure Run and see what Mark and Angie have in store for us this year. There's nothing like blindfolds and jelly beans to separate the mice from the men! Here's Mark's preview of what he has in store for us: The run will be in ROGAINE (Rugged Outdoor Group Activity Involving Navigation and Endurance) format. In honor of those who cheated in past races ("you know who you are"), all participants are asked to bring cell phones or walkie-talkies to the run. You’re going to need them. This year, teams of two are going to….. title needed show needed text needed Helen Hipps Honored by VHTRC show Did you know we share our own Helen with another top local running club? www.vhtrc.org/news.htmReadhow they honored her! Congratulations, Helen! A Reston Runners Team to be Fielded at NYC Marathon no show A Team of three of our fastest runners will be representing Reston Runners in the NYC Marathon on 5 Nov. Read about their preparation and how to follow their race day progresswww.restonrunners.org/special/announcements/rrteamnyc26.phphere. Race for the Kids Annual Benefit Run for the Neediest Kids no show Call for Runners -- All Kids Race Free! Join Olympian Alan Webb in the Reston Mile at Reston Town Center! “Race for the Kids,” the 6th annual benefit run for Neediest Kids, returns to Reston Town Center on Friday, November 24. Olympian and local hero Alan Webb will lead the Reston Mile race, for children through high school age. Registration is free thanks to the generous support of corporate sponsors. Race registration begins at 7:30 a.m. and races start at 8:30 a.m. Clickwww.neediestkids.orgherefor more information and to register for the race. SunTrust National Marathon teams no show We Want You! Run on a Reston Runners team at the http://www.nationalmarathon.com/SunTrust National Marathon (29 Mar 2008), have fun, receive discount on entry fee, run fast and win prizes -- what's not to like? cohn.tim@gmail.com Tim Cohn for more info. Update 22 March 08 Volunteers Needed! Support Reston Runners, earn community service credits and get a SunTrust National Marathon t-shirt, by helping hand out water Saturday. Volunteers will meet early (OK, really early) Saturday morning (carpool from Reston; see below), and be finished before noon. Sign up http://www.doitsports.com/volunteer2/info.tcl?job_id=6517223here or contact Mary Klaff (maryklaff@aol.com) for more information. Update 23 March 08 Pre-Race Potluck There will be a potluck-pizza-and-pasta dinner Friday night at Tim Smith's house (directions timcohn.com/RestonRunners/Directions2TimS.jpghere), starting at 6:30 p.m., for those participating in the the SunTrust National Marathon or related events. The pizza and pasta will be provided; your job is to bring something green and healthy (e.g. salads or vegetables) or something irresistible and challenging (dessert) that we will regret the next day. Finally, if you'd like to have your race packet (and chip; someone made a note to remember this year) picked up at the Expo and delivered to the potluck, give or email a photocopy of your driver's license to Tim Cohn (cohn.tim@gmail.com) by Wednesday. Packets to be distributed at potluck. Update 24 March 08 Carpool to National Marathon Save fossil fuels and enjoy the company of friends! Meet at old Wiehle Commuter Lot (corner of Wiehle Avenue and Sunset Hills Avenue in Reston) at 4:55 a.m. (depart at 5:00 a.m. sharp) Saturday to carpool to SunTrust National Marathon. JFK50 Finish and Split Times are Posted -- updated 11/26 show Check them outrestonrunners.org/JFK50/stats/jfk50statsindex.phphere. John Nusbaum offers a poem for Duane no show Check thewww.restonrunners.org/special/poems-by-john/JNPoem122406.phpPoems Index page. W&OD Trail Patrol Seeks New Members no show Read the detailswww.restonrunners.org/special/announcements/wodpatrol.phphere. WTP Participants Continue to Run Together no show WTP participants and other women runners: Are you interested in continuing your connection with women runners? Please go towww.restonrunners.org/Forum/forum.phpthe RR Forum (look for entry WTP) for information on how you can keep up the momentum! Pease note that this activity is an informal gathering and is not officially sanctioned or supported by Reston Runners. We are simply informing you of the available, informal dialog on our Forum so you can participate as you wish. Volunteers needed for the Sprint Triathlon, 1 June show The 2nd Annual Reston Sprint Triathlon is looking for volunteers. Details arewww.restonrunners.org/special/announcements/sprinttri08.phphere. The Army 10-Miler Still Needs Volunteers no show Ecris Williams is organizing a group of Reston Runners as volunteers for the Army 10-Miler, coming up on Oct. 6th. If you'd like to help make a strong Reston Runners presence among the volunteer corps, contact Ecris directly or send an webmaster@restonrunners.org to the Webmaster Sign up for Reston Runners Blood Drive, 26 Jan no show Join your Reston Runner friends in addressing the ongoing and critical shortage of blood in area hospitals. Information and sign up opportunity are availablewww.restonrunners.org/special/announcements/blooddrive.phphere. Ed C. reports on the latest RR Ultra-marathon Achievements show View the Ultra-News reportwww.restonrunners.org/special/announcements/ultranews.phphere. No. Virginia Senior Olympics Set to Open 15 Sept no show Details on this annual event for the 50+ crowd may be foundwww.restonrunners.org/special/announcements/NOVASO07.phphere. Web Problems and This Week's eNews no show Currently, our Web site is "injured" because of a recent server change, the effects of which we are working to resolve quickly. In the meanwhile, one of the casualties is our weekly eNews mailings. As a temporary measure, read this week's ClubNewswww.restonrunners.org/special/announcements/clubnews072007.phphere. Stay tuned for WalkNews. Boutique Available on Saturday, May 3rd, with New Offerings! show Kathie Pfeffer-Hahn, our Boutique manager, reports that she will be open on Saturday,. May 3rd, with chairs, umbrellas, and cups added to the inventory. Come early and bring $s! The Boutique will generally be available on the first weekend of each month. Read Kathie's plans for the Boutiquewww.restonrunners.org/special/announcements/boutique.phphere. Fall Into Winter 2007 no show fiw07logo_120.jpgMark Your Calendars and Save the Date - December 02, 2007 - for our 2007 Fall Into Winter 10K Race! Exciting NEWwww.restonrunners.org/programs/FIW/fiw_10kmap.phpcourse The 2007 Fall into Winter 10K Race will take place on Sunday, December 2nd, at the Reston Community Center in Hunters Woods Village Center. IMPORTANT - On-line registration closes 5:00pm Thursday November 29! IMPORTANT - The field is limited so DO NOT delay! Everything you need to know - Race information, Registration, Sponsorship Opportunities, and a Volunteer signup list are all availablehttp://www.restonrunners.org/programs/FIW/FIWinfo.phphere. Or, use these quick links: www.restonrunners.org/Database/Signups/VoltersSizeA.phpVolunteer www.restonrunners.org/programs/FIW/FIWapplication.phpRegister via printable application www.signmeup.com/58149Register on-line Join in on the Fun, whether you are running or volunteering to help, there's something for everyone! The Mid-Week Club Run or Walk is Here! show The Reston Runners, in partnership with the folks at Potomac River Running, hold an organized mid-week evening run/walk every Wednesday night detailswww.restonrunners.org/special/announcements/fiw_mwr.phphere. See you there! Pasta Party on MCM Eve, Oct. 27! no show Donna R is hosting a "modified" potluck for all RR MCM participants and families. Clickwww.restonrunners.org/Database/Signups/LongRuns.phphere for details and a signup database. title needed show needed Cherry Blossom 10-Mile Registration Alert no show Online registration for the Credit Union Cherry Blossom Ten Mile Run will open at 8:00AM on Tuesday, December 11. We recommend that you register within the first 24 hours for this popular road race to be held on Sunday, April 6, 2008 at its new venue near the Washington Monument. See thewww.cherryblossom.org/race Web sitefor details and the new course map. Wednesday Night Runs - <yel>ARE MOVING TO THURSDAY</yel> show Join for a run or walk on Wednesday evenings at 6:30PM. And starting June 12th, Thursday evenings. These 50 minute events start and end at the Potomac River Running store in Reston Town Center: The course is out (toward the west) and back on the W&OD Trail. Hydration is available. Flashlights recommended in winter months. Candidates for RR Board 2008 no show View their campaign photos and statementswww.restonrunners.org/Admin-issues/election/candidates.phphere. Dave Glover wins Ocala Marathon no show Dave Glover of Reston, VA won the Ocala Marathon men's race (33 finishers) in 3:08:53 on Sunday, February 3 in Ocala, FL. Congratulations, Dave! ANN DESCHAMPS AND THE WTP HONORED show Ann Deschamps, Director of our Women’s Training Program, has been awarded the 2008 Road Runners Club of America Nina Kuscik Women’s Development Running Award! She will receive the award at the RRCA’s 50th anniversary meeting in Cincinnati in May. The award is given each year to one person from the more than 750 clubs which make up the RRCA. CONGRATULATIONS from the entire Reston Runners membership and the more than 1600 women who have benefited from the Program since 1999! And many, many thanks to all of the women who have helped Ann coach over the years. <blue>It's That Time of the Year!</blue> show It's almost here! The 2008 Women's Distance Festival will be held at 8:00 a.m. on June 28th at the Reston YMCA. Adoring men line a decorate 5K course to encourage the amazing women as they compete in this girl's only race sponsored by the Reston Runners. Excellent premiums. Great food. Live music. Gorgeous male cheeerleaders and an official finish line hugger make this the race of all races. Join us. SunTrust National Marathon teams show We Want You! Run on a Reston Runners team at the http://www.nationalmarathon.com/SunTrust National Marathon (29 Mar 2008), have fun, receive discount on entry fee, run fast and win prizes -- what's not to like? cohn.tim@gmail.com Tim Cohn for more info. Update 22 March 08 Volunteers Needed! Join Reston Runners Gungadin-at-National-Marathon Team handing out water at SunTrust National Marathon. Volunteers will meet early Saturday morning, and be finished by mid-morning. Sign up http://www.doitsports.com/volunteer2/info.tcl?job_id=6517223here. <yel>Potluck Dinner and Packet Pickup for SunTrust National Marathon</yel> show There will be a potluck-and-pasta dinner next Friday night for those participating in the the SunTrust National Marathon or related events. Location TBD. Also, if you'd like someone to pick up your packet, give a photocopy of your driver's license and authorizing letter to Tim Cohn by Wednesday. Kevin and Suzanne Shaw are hosting a BBQ, Fri, 23 May no show The Shaws are inviting us to their home in Alexandria. Read the details www.restonrunners.org/special/announcements/kevins_bbq.phphere!