Text Box: Women’s Distance Festival 5K Run/Walk July 14th, 2007, Rockland Lake State Park, Congers NY The Women’s Distance Festival 5K celebrates it’s 20th Anniversary ! Larry Wolf, Peggy Neil and the WDF Race committee have been hard at work making sure that the 20th Anniversary of this event is fit for a Queen. Here are some highlights; Special 20th Anniversary Technical T-shirts designed by Claudia Cohen. Great Prizes offer at the Trick Tray Auction. Raffles and too many surprises to mention. So mark the date on your calendar, invite your friends and register early! MEN: This is a great way to Support the ladies…..we need Volunteers so please contact either Larry or Peggy if you can lend a hand. Peggy: PT1run@aol.com or Larry: larrywolf@optonline.net Website:http://www.rocklandroadrunners.org/races/wdf/index.html Text Box: Group/Track Workouts this week! Track : DATE CHANGED DUE TO HOLIDAY! Tuesday, July 3rd, at Pearl River Track — 1 1/2 mile warm-up, 2 x 1600m, 1 mile prediction run, 1 mile warm-down. Summer midweek group runs: During the summer months consider joining the 9 am group for the daily workouts. Start time is 9:10 am from the fishing station parking lot. Contact Laura for additional information LLBergen@aol.com. This weeks intended workouts are: Tuesday, 4/5 miles easy (8-8:15 pace) Wednesday, 7 miles w/tempo (7-7:30 minute pace during tempo portion) Thursday, 7 miles moderate pace (7:30-8 minute pace) Friday, 5/6 miles easy (8-8:30 pace) Weekend Runs: contact Ernest for additional information longruns@rocklandruns.org or refer to his weekly workout email on Wednesday for more information. This weekends intended workouts are: Saturday: Interval workout 2 minute pickups (4-5) at 5k pace for 7 miles total. Sunday: ARDEN VALLEY 10 Mile hill run. Option of adding additional miles. If you want to open your group run to others let me know I will add it to the weekly email. Text Box: RRCA

Competition…..Community…….Charity
Text Box: Next Team Race: NYRR Met’s Run to Home Plate 5K Saturday July 22nd, Team RRR heads to Shea Stadium to compete in the Met’s Run to Home Plate 5K. Sign up for the Mets Run to home plate 5K is open...this event sells out quickly so sign up ASAP. Contact Ernie if you would like to carpool to this event: longruns@rocklandruns.org Text Box: Rockland Road Runners 3 Mile Fun Run and Summer Barbeque Friday, August 3rd, Rockland Lake State Park, Congers NY Barbeque at Kennelly’s Grill House Fun for the whole Family! Running, Games, Food, Drinks, Raffles and more! The 3 mile Fun run will be timed, no medals, no shirts just a fun warm up for the evenings festivities. 6 pm start at the North Parking Lot of Rockland Lake. Kids races will also be held. Barbeque starts at 7 pm at Kennelly’s Grill House which is conveniently located across the street from Rockland Lake on Route 9W in Congers. Hamburgers, Hot Dogs, Chicken, salads, draft beer, wine and sodas are included. Cash bar at the Tiki bar for mixed drinks. We would like to provide a slide or bounce item for the kids and arrange other activities, but in order to justify the time and expense we need to know that children will be attending. So please sign up ASAP if you plan on coming, so that we have time to plan activities. $10 a person/$5 a child for members, $20 a person/ $10 a child for non-members includes race and barbeque. Non-member prices apply if you do not register by the deadline. There is a Max so register early to assure a spot. So mark the date on your calendar, invite your friends and register early! Flyers will be inserted into the summer newsletter of the round. Contact Cheryl Langus for additional information: activities@rocklandroadrunners.org

 

 

 

 

 

 

 

 

 

 

 

 

Rockland Road Runners

 

 

 

 

 

Weekly News July 2, 2007

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

                                                                                                           

 

 

 

 

 

 

If you want to submit news or an upcoming event for the weekly e-news please email the information to Laura,

 

 

 

Upcoming Races

 

20th Annual Women's Distance Festival 5K

Saturday, July 14th

NYRR Mets Run to Home Plate 5K (TEAM RACE)

Sunday, July 22nd

NYRR Nike NYC Half Marathon

Sunday, August 5th

NYRR Team Championships (TEAM RACE)

Saturday, August 18th

20th Annual South Nyack 10 Miler

Sunday, September 9th

NYRR Fred Lebow X-C 5K

Sunday, September 16th

NYRR Queens Half Marathon

Sunday, September 23rd

NYRR Fifth Avenue Mile

Saturday, September 29th

16th Annual Thanksgiving Day Turkey Trot

Thursday, Nov 22nd