Saturday, 17 January: 18 Miles, Shady Grove Y

Hey gang, attached is the route and link for Saturdays run.  We are scheduled to run 18 miles and it will be very very cold (10 degrees)...so dress very warmly.  You will have options for bathrooms and water at the Shady Grove Y around mile 7 and then I will leave water at the entrance to Gayton Station on N. Gayton Rd. at mile 13ish.  If you chose to use the Shady Grove Y, be careful of extra cars due to the 10K training team starting that morning.  We may even see some extra faces on the road.  If anyone needs a route shorter then 18 send me an email and I can help you put one together.  We are leaving at 7am, no 5 minute rule due to the cold temperatures.  Please look over the route esp the parts about running through the mall.  Email me with questions.  I would also bring your cell phone in case the weather is too cold and you need to call a ride home. Have a great week. Kathy Boughton http://www.mapmyrun.com/route/us/va/richmond/385176717277

18 miles - Shady Grove Y Run

• Go out of shopping center down John Rolfe Pkwy
• LEFT on Ridgefield Pkwy (1 mile just past Eagles View Dr)
• LEFT on Glen Eagles Dr
• LEFT Doverton Rd
•  RIGHT Blandfield St
• LEFT Church Rd
• RIGHT Clary Preston Dr (2 miles at Wilpage Rd)
• LEFT Sunrise Rd
• RIGHT Waterford Way East
• RIGHT Rutgers Ln
• RIGHT Rutgers Dr (3 miles at Empress Ct.)
• RIGHT Park Terrace
• LEFT Three Chopt
• RIGHT Lauderdale Dr
• Cross Broad St into Mall Entrance veer right on main road (4 miles)
• RIGHT after Circuit City towards Regal Cinemas
• Immediate LEFT into parking lot towards Skate Nation
• RIGHT in front of strip mall with Mexican Restaurant (Gaudalajara) follow until Pouncey Tract
• LEFT Pouncey Tract over 64 (sidewalks on both sides)
• RIGHT Twin Hickory Lake Dr (5 miles) (6 miles after Old School Rd)
• RIGHT Twin Hickory Rd (7 miles Avery Green Dr)
• LEFT Nuckols Rd (Shady Grove Y on right for bathrooms and water)
• LEFT Shady Grove Road (8 miles) (narrow shoulder towards end, be careful) (9 miles Samson Lane)
• LEFT Twin Hickory Rd
• RIGHT Twin Hickory Lake Dr (10 miles after Old School Rd.)
• LEFT Pouncey Tract back over 64 (11 miles at 64)
• RIGHT at Old American Family follow into strip mall again
• LEFT Guadalajara Restaurant
• RIGHT at Regal Cinemas
• LEFT at mall entrance and follow road until Applebees (12 miles)
• LEFT at Applebees to exit mall
• Cross Broad St and Turn RIGHT onto sidewalk
• LEFT N. Gayton Rd.
• RIGHT Causeway (13 miles) (14 miles at Houndstooth Way)
• RIGHT Church Rd
• LEFT Wilde Lake Dr (15 miles at Northwind Dr)
• RIGHT Causeway
• RIGHT Lauderdale be careful on this road (16 miles)
• RIGHT Pleasant Run Dr (is your 3^rd right)
• LEFT Ridgefield Pkwy cross Gayton (17 miles) take this all the way home
• LEFT John Rolfe

Wilde Lake - Waterford 8 Miles, Wednesday, 14 January

Wednesday, 14 January, 5:10 am from John Rolfe Commons (ABC Store)

Wilde Lake-Waterford Way -- 8 miles

• Go out of shopping center down John Rolfe Pkwy
• RIGHT on Ridgefield Pkwy (get to left side on sidewalk)
• LEFT on Cambridge Dr (1 mile – Shady Branch Trail
• RIGHT on Poplar Forest Dr
• Cross Ridgefield (be careful!!  2 miles – Warren View Rd)
• RIGHT on Fox Meadow Dr
• LEFT on Poplar Forest Dr
• Quick RIGHT on Kleindale Dr
• Cross Lauderdale (just over 3 miles)
• Run into aparment complex and go right
• LEFT on Church Rd
• Cross Causeway (Just over 4 miles)
• LEFT on Wilde Lake Dr (5 miles – Winchester Pointe Dr)
• RIGHT on Church Rd
• Cross Lauderdale (bathrooms at Fire Station and Food Lion)
• LEFT on Glen Gary Dr
• RIGHT on Dalkeith Dr (6 miles)
• RIGHT on Beaver Creek Dr
• RIGHT on West Waterford Way
• RIGHT on East Waterford Way
• LEFT on Church Rd
• Immediate RIGHT on Copperas Ln (7 miles – Ashley Glen Dr)
• LEFT on Ridgefield Pkwy
• LEFT on John Rolfe Pkwy
• back in the way we came out. 

Speedwork -- Track Intervals

OK, I know this is late notice, but I'm sending it out as an extra
motivation for me to get out of bed and out the door for the running
workout I dislike the most -- track intervals. I'm going to run (at a
warm-up pace) up to Godwin, do 3 x 800 m intervals with a recovery 400
m between each, then run (at a cool down pact) back home. Anyone
interested in joining me?

It's about 1.5 miles from John Rolfe Commons (the ABC store) to the
Godwin track, so the total mileage would be about 5 miles, so I'd like
to leave the shopping center at 5:20 -- it's supposed to be 30°, so
let's try not to invoke the 5 minute rule.

• John Rolfe Parkway
• Left on Ridgefield
• Right on Glen Eagles
• Left on Old Prescott
• Right on Pump -- cross to the sidewalk
• Left into Godwin HS
• Right into the parking lot (beside the track/stadium)
• Around the track 5 times
• Back the way we came

Don't worry if you can't come (or don't want to) -- just the chance
that some other crazy person might show up will get me out the door. :-D

Bob Allen

Saturday Run: 10 Miles

Attached is the route for 10 miles this weekend. Finally a run under 13 miles for some of us. Remember to print out your route and with it getting colder we will leave as close to 7am as possible. Getting too cold for the 5 minute rule.
Hope everyone is having a great week.

Happy Running.
Kathy Boughton

1-10 (10 miles)

* Go out of shopping center down John Rolfe Pkwy
* RIGHT on Ridgefield Pkwy (get to left side on sidewalk)
* LEFT on Cambridge DR
* 1st RIGHT on Shady Branch Trail (1 mile Stanberry Dr)
* RIGHT on Cambridge Dr
* 1st RIGHT on Poplar Forest Dr
* Cross Ridgefield Pkwy (be careful!! / 2 miles Brewer Rd)
* RIGHT on Fox Meadow Dr
* LEFT on Poplar Forest Dr (3 miles Kleindale Dr)
* RIGHT on Glenkirk Rd
* RIGHT on Fox Meadow Dr
* RIGHT on Gayton Rd (be careful, narrow shoulders!!)
* Cross Lauderdale Dr (be careful!!)
* Gayton turns into Causeway
* RIGHT on Wilde Lake Dr (4 miles)
* RIGHT on Church Rd
* Cross Lauderdale (be careful!!)
* After crossing, Food Lion LEFT, Fire Station on RIGHT for bathrooms
* 1st LEFT on Glen Gary Dr (5 miles Glen Gary Circle)
* RIGHT on Park Terrace Dr
* 1st RIGHT on Rutgers Dr
* LEFT on Dalkeith Dr
* LEFT on Beaver Creek Dr (6 miles)
* LEFT on West Waterford Way
* Turns into East Waterford Way
* LEFT on Sunrise Rd
* RIGHT on Clary Preston Dr (7 miles)
* LEFT on Church Rd
* 1st RIGHT on Blandfield St
* LEFT on Doverton Rd
* RIGHT on Glen Eagles Dr
* LEFT on Brightwater Ln (8 miles)
* RIGHT on Summerwood Dr
* RIGHT on Burnside Lane
* RIGHT on Bridgehaven Terrace
* LEFT on Glen Eagles Dr
* LEFT on Eagles View Dr (9 miles Eagles View Terrace)
* RIGHT on Ridgefield Pkwy
* RIGHT on John Rolfe Pkwy
* back in the way we came out.