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DTSTART;TZID=America/Los_Angeles:20231202T144500
DTEND;TZID=America/Los_Angeles:20231202T163000
DTSTAMP:20260415T230802
CREATED:20230922T002356Z
LAST-MODIFIED:20230922T002356Z
UID:40101-1701528300-1701534600@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-9/
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231209T144500
DTEND;TZID=America/Los_Angeles:20231209T163000
DTSTAMP:20260415T230802
CREATED:20230922T002505Z
LAST-MODIFIED:20230922T002505Z
UID:40103-1702133100-1702139400@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-10/
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231209T170000
DTEND;TZID=America/Los_Angeles:20231209T183000
DTSTAMP:20260415T230802
CREATED:20231114T230108Z
LAST-MODIFIED:20231127T011645Z
UID:40229-1702141200-1702146600@3rrr.org
SUMMARY:Rudolph Fun Run
DESCRIPTION:A 5K Fun run to bring in non perishable food items to support the needy of the City of Umatilla. \n\n\n\n\n\n\n\nRudolph Fun Run \nDecember 9 \nThe run starts at 9AM at\n305 Willamette Street. \nAll donations are for the Umatilla Volunteer Firefighters Association and their annual Christmas food Baskets   \nEntrance fee is a minimum of 5 non perishable food items or a like cash donation    \nBring the whole family \nCostumes encouraged \nChildren under 10 only need a minimum of  2 food items \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nStarts at  9 AM\nat the McNary Fire Station \n305 \n305 Willamette St Umatilla OR. 97882\nUma \nBring a minimum of 5 NON perishable food items\nOr donate cash!\n\n\n\n\n\n\n\nUHS NHS\nswaratn@umatillasd.org \nDecember 9 at 9 AM  \n305 Willamette St
URL:https://3rrr.org/calendar/rudolph-fun-run/
CATEGORIES:Races
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231209T180000
DTEND;TZID=America/Los_Angeles:20231209T193000
DTSTAMP:20260415T230802
CREATED:20231115T034300Z
LAST-MODIFIED:20231127T011114Z
UID:40230-1702144800-1702150200@3rrr.org
SUMMARY:Sweaty Sweater BC 5k Run
DESCRIPTION:Join us for the first Sweaty Sweater Run in Benton City! Hosted by Secord Strength\, this exciting event promises a morning filled with fun and fitness for the whole family. Lace up your running shoes and mark your calendars for December 9\, at 10 am.\nThere will be a sweaty sweater contest at the Palm Bar and Grill after the race. Order some pizza and show off your ugly sweaters down the runway!
URL:https://3rrr.org/calendar/sweaty-sweater-bc-5k-run/
CATEGORIES:Races
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231216T170000
DTEND;TZID=America/Los_Angeles:20231216T193000
DTSTAMP:20260415T230802
CREATED:20230922T063918Z
LAST-MODIFIED:20230921T235121Z
UID:40082-1702746000-1702755000@3rrr.org
SUMMARY:45th Annual Lampson Cable Bridge Run
DESCRIPTION:TIME & DATE: 1 Mile\, 5K\, and 10K runs all begin at 9:00 am\, Saturday\, Dec. 16. NO PETS ALLOWED IN RACE. \nCHIP TIMING: Chip timing will be used by all accept those signed up for the 1 mile non-timed fun run and for those signed up for the 0-4 year old non-timed participation. Do NOT run through more than one finish line. \nPARKING LOCATION AND SHUTTLES: NO parking at the start of the race. Please park at Benton County Fairgrounds (1500 S. Oak St.\, Kennewick\, WA) and Ben Franklin Transit buses will shuttle participants to the start. After the race at the 5K/10K finish\, shuttles will then return participants to the Benton County Fairgrounds. \nSHUTTLES FROM FAIRGROUNDS TO START: 7:00 – 8:15 am. \nSHUTTLES FROM FINISH TO FAIRGROUNDS: 10:00am – 11:30am \nPACKET PICK-UP: Friday\, Dec. 15\, 12-7pm at the Pasco City Hall Gym\, 525 N. 3rd Ave (enter off of Sylvester St). TRADESHOW: will take place Friday\, Dec. 15 during race packet pick-up.\nThe 5K and 10K races end at the Lampson/Dixon Shop (2300 East Crane Street\, Pasco). Race finish observers should be at the Lampson/Dixon Shop by 8:15am in order to avoid road closures. \nNO REFUNDS \nFINISHER MEDALS: Finisher Medals will again be given to the first 2000 participants as they cross the finish line (Must have Bib number clear and visible as you cross the finish to receive your medal. NOTE: Non-timed 0-4 year olds will not receive a medal). \nRegister At: https://raceroster.com/events/2023/77108/lampson-cable-bridge-run-2023-10k5k1-mile
URL:https://3rrr.org/calendar/45th-annual-lampson-cable-bridge-run/
CATEGORIES:Races
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231223T144500
DTEND;TZID=America/Los_Angeles:20231223T163000
DTSTAMP:20260415T230802
CREATED:20230922T002607Z
LAST-MODIFIED:20230922T002607Z
UID:40105-1703342700-1703349000@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-11/
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Los_Angeles:20231230T144500
DTEND;TZID=America/Los_Angeles:20231230T170000
DTSTAMP:20260415T230802
CREATED:20230922T002709Z
LAST-MODIFIED:20230922T002709Z
UID:40107-1703947500-1703955600@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-12/
CATEGORIES:Workouts
END:VEVENT
END:VCALENDAR