16 SEPTEMBER 2009





We have about a week & a half left until the Ragnar Race itself. I can honestly say that we are ready and that we will bring absolute greatness to the table. Over the next two days I would like for us to do some running training that will mimic how the Ragnar Relay itself happens.

Here are the stipulations:

W.O.W.

• Run on three separate occasions within 40 hours


• The total number of miles logged in during said runs should accumulate to a number near to what you will actually be running for the Ragnar


• Minimum of 4 miles per runRUN! (not jog pleasantly about Arlington)

Tid-bits of random information and "Manni-isms":

• If you can talk to me in phrases or complete sentences between breaths while running, . . . you're JOGGING, pleasantly


• If you can't talk to me with more than two or three words at a time while running, . . . you're RUNNING


• If you can barely put together coherent thoughts in your mind while running, . . . you're AWESOME


• The minimum amount of accumulated miles run per person during these three runs should be 13 miles, the maximum should be 20 miles


• Each run must be at least 6 hours apart. I'm breaking up my run thusly: I did 7 miles this morning, will do around 5 miles this evening, will do 8 miles tomorrow morning


• In case you read too fast to realize this bit of information was provided just one bullet note above this: Wednesday's WOW will be a five mile run Today's WOW will be the CUSTIS trail run. Yes, the same one that we have done before, except we will run to the Glebe Road point then come back. Try not to get lost


• Listen to your body, don't be a hero. Nobody wants you to get hurt.


• Exert yourself? - YES. Over-exert yourself? - by all means DO NOT! Learn your limits and stay within them. We won't look down on your efforts (unless you are BranDone).

Now, remember that there is a team meeting that one can attend today right after the 1830hours WOW or Saturday after the SMRRT run/before the WOD. Please attend one of these meetings or provide a very creative excuse as to why you can't make it. Renata went with "I will be in Tanzania, therefore, I can not make the meetings", which I would say is not too creative but I like the randomness and will allow it. Also, I will be giving an award to the most creative excuse for not attending. The meeting will recap what we should all know, I will give out some new information, and I will be taking all the questions that you may have.





Personal note: What distinguishes those of us at the starting line from those of us on the couch is that we learn through training to take what the day gives us, what our body will allow us, and what our will can tolerate. I have our finish line in site and can't wait for all of us to cross it.





--->Manni