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DTSTART;TZID=America/Los_Angeles:20231111T144500
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DTSTAMP:20260416T031047
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UID:40095-1699713900-1699720200@3rrr.org
SUMMARY:Richland RunFest Training Group
DESCRIPTION:We will all start our group sessions for the half marathon on Saturday mornings at 0645 from Wake Up Coffee (formerly Black Rock Coffee\, formerly Richland Roasters). October 7 will be our first group session and it will be an easy 3 mile run/walk.  Our 10k training starts the week of Oct 30. This year we will be adding a 5k training schedule that starts the week of Jan 15 \nThis is free\, free\, free. Start talking to your friends and family about this wonderful free experience. Now that Labor Day is upon us\, it is time to plan for Richland Runfest 2024 training. \n\nWe witness sunrises so beautiful it makes us cry.\nWe make wonderful friends.\nWe lose weight over the winter.\nIt doesn’t cost anything.\nWe learn how to complete a half marathon from nice experienced people. Nobody will yell at you. We guarantee it.\n\nWe will be repeating our Richland Runfest training sessions starting in October. This will be our 7th year hosting the Runfest training group. Our primary objective is to help beginning runners and walkers complete a half marathon in a safe nurturing environment. We welcome anyone. You don’t have to sign up for the race to join us. For those of you that are experienced we welcome you as well. We will make you faster. \n“The miracle isn’t that I finished. The miracle is that I had the courage to start.” \nJohn Bingham \n  \nThe schedule is broken down into stages. \n\nWeeks 1 thru 6. (Build lateral strength) We spend a lot of efforts on grass\, gravel or dirt trails. Working out on uneven ground helps make those stabilizing muscles and tendons really strong. We will need those as we start increasing our mileage. Run slow and build strength to avoid injury. We encourage utilizing a run/walk methodology. Jeff Galloway has some nice tips on his web site. http://www.jeffgalloway.com/training/half-marathon-training/\nWeek 7. (Recovery) These workouts are done at an easy relaxing pace.\nWeeks 8 thru 12. (Build mileage) This is when we start increasing our weekly mileage from 15 to 23.\nWeek 13. (Recovery) Easy breezy nice and easy\nWeeks 14 thru 19. (Build strength and speed) Monday workouts are hills and Thursday workouts are intervals. (go hard\, then easy)\nWeeks 20 and 21. (Taper) Reduce our mileage and get ready for race day!\n\n  \n 
URL:https://3rrr.org/calendar/richland-runfest-training-group-6/
CATEGORIES:Workouts
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DTSTART;TZID=America/Los_Angeles:20231111T173000
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CREATED:20230902T173144Z
LAST-MODIFIED:20230902T173144Z
UID:39511-1699723800-1699734600@3rrr.org
SUMMARY:Columbia River Classic Run
DESCRIPTION:Register for the race at Columbia River Classic Run (runsignup.com)\nThe race is November 11\, 2023\nPlace\nUSS Triton Submarine Memorial off the intersection of 11th Avenue and George Washington Way\n3240 Richardson Road\nRichland\, WA US 99352\n\n\n\nDescription\n\n\nThe 47th Annual Columbia River Classic \nPresented by:  3 Rivers Road Runners \nSponsored by: FotoRuby\, Atomic Ale\, Eastern Oregon timing\, SunWest Sportswear \n  \nRaces:  We have a 2-mile fun run and a 10-mile competitive run on the docket for you. \nWhere:  The races will begin and end at the USS Triton Submarine Memorial off the intersection of 11th Avenue and George Washington Way. \nWhen:  Saturday\, November 11\, 2023.  2-mile race starts at 9:30 am and the 10-miler at 10:00 am. \nPacket Pick Up and Late Registration – Friday\, November 10th from 4:00-7:00 Atomic Ale Brewpub & Eatery 1015 Lee Blvd\, Richland\, WA 99352 \n  \nDay of Packet Pick Up & Late Registration – At the USS Triton Submarine Park 3240 Richardson Road starting at 8:30am (North on George Washington\, East on 11th Avenue). \nThe 2 Mile Dash is free for children 15 years old and younger.  Let’s get the kids out there enjoying a healthy habit! \nFees: \nFree – 2 Mile Dash for kids 15 years old and younger \n$10.00 – 2 Mile Dash for runners 16 and older \n$20.00 – 10 Mile Run \nShirts cost an additional $15. \n3 Rivers Road Runner members can claim their $2 discount if they register by the pre-registration deadline of October 29\, 2023 by 8:00 pm. \nA late fee of $5 applies (except 2-milers that are 15 & under) after the pre-registration deadline of October 29\, 2023 at 8:00 pm. \nShirts:  Long Sleeve\, tech style men’s sizes XS-XXXL (run small)): $15.00 (If registered by October 22nd) \nOn Line Registration Deadline: To be pre-registered for The Columbia River Classic and get the t-shirt\, you must enter by October 22\, 2023 at 8:00 pm. Registration fee increases $5.00 after that. On line registration ends on November 7th. \nThere will be aid stations for runners at the Snyder Street entrance to Leslie Groves Park and at the turnaround. Stations will have water and the turnaround will have energy gel. \nAwards: For the 2 mile fun run\, finishers will receive a keepsake as they cross the finish line.  For the 10 mile competitive run\, special awards will be given to the top 3 men and women finishers in the 10 mile and awards will be bestowed upon the top 3 men and women in each of the following age groups:  15 & under\, 16-19\, 20-29\, 30-39\, 40-49\, 50-59\, 60-69\, 70-79\, and 80- 89. \nJOIN THE 3RRR CLUB: To get the 3RRR discount noted above\, join the 3RRR club and get discounts on this race and other races put on by 3RRR.  Only $20 per year covers everyone in the family at one address.  Here is the RunSignUp link. https://runsignup.com/Club/WA/Richland/3RiversRoadRunners to sign up for the club. \nA portion of the proceeds from the event will be given to Camp Patriot\, a non-profit organization that takes disables Veterans on outdoor adventures. \nPlease direct any questions to Janet@camppatriot.org \nHave fun & thank you!
URL:https://3rrr.org/calendar/columbia-river-classic-run/
CATEGORIES:Races
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