Shenandoah Zombie Run 3 - NOT DEAD YET!

This race is a challenging run through the beautiful neighborhoods of our city. Participants receive a race day t-shirt, run a course with fully stocked aid stations, and enjoy a post-race awards ceremony along with food & drink. You can also run with the satisfaction of knowing that a portion of your race fee will be donated to our local Relay for Life chapter.

The Summer Sweat 5K is the 3rd race in the 4-race series. Why run just one when you can run all four! To learn more and sign up for other Run the Valley race series races visit www.RuntheValley.com. Run the Valley Race Series races include:

Mad Anthony Mud Run (February)

Park to Park 1/2 Marathon (April)

Summer Sweat 5K (July)

Fall Foliage 10K (October)

Escape to the tranquility of the Shenandoah Mountains for this ultimate 4-day triathlon training getaway. The Shenandoah Valley is close to major east coast cities, but offers a serene and inspiring training environment. Here is what our experienced professional athletes and coaches have on tap:

• Pool swim session at JMU to refine your stroke and improve your proficiency.

• Elevate your open water swimming with expert coaching at Arrowhead Lake. Sunday's OW swim will be on a buoyed course, and will refine your technique, sighting, pack swimming, and start positioning.

• Gain confidence and conquer the mountains on your bicycle. Our expert coaching will empower you to improve your climbing and descending skills as you explore the scenic creeks and breathtaking vistas of the Appalachian ridgeline.

• Escape the pavement and embrace the trails. Our runs on double and single track combine adventure with traditional triathlon training, offering a refreshing alternative to monotonous pace based road work.

• Option of double occupancy, or upgrade to single occupancy. Daily buffet style all you can eat breakfast is included.

• You belong here, no matter your experience or ability. If you have specific training goals, we'll work with you (and your coach, if applicable) to get you your ideal training weekend. We understand that not everyone is in the same place in their training journey and scaled workouts will reflect that. Your Goals Are Our Goals!

Proficiencies & safety requirements:

Swim

-Must be able to swim 400 yards continuous open water

-Swimmers must have a swim buoy / tow float

Bike

-Must be able to ride 20 miles on rolling terrain

-Must bring proper gearing to be able to climb

-All bikes are welcome

-Must be able to change a flat tire

-Must ride with a red flashing light

Run

-Must be able to traverse hills and uneven surfaces

What’s Included:

• Three nights of accommodation at the Hotel Madison

• Daily breakfast at the Hotel Madison, group welcome dinner

• Swag bag

• Experienced technical coaching

• Daily route support for all levels

• Entrance fees for all activities

• One picnic/BBQ lunch

• One dinner on opening day

• Stocked and staffed aid stations with additional on call support

Itinerary:

This itinerary is packed with a variety of workouts. We encourage participants to pick and choose activities like they are at a buffet.

Thursday check-in begins at 11 am ahead of our opening stroke/speed session at James Madison University (JMU) pool. We will start with a light drill set, getting our feel of the water. Then we light the afterburners for a high octane set of 25 and 50’s. We will then get on the bike for a light group spin to the base of a small climb in which we will work on various climbing and descending techniques. These will be key tools to have in your toolbox as this camp will put your climbing and descending skills to the test. The day concludes with an optional track workout of 15x200 meters. An opportunity to turn over the legs while they are still fresh.

Friday is when multisport gets reimagined. The morning starts with a swim set at JMU learning open water skills within a swim set. We will work on drafting, staying efficient in traffic and different self-preservation skills.

Then, refuel and gear up for a brick workout. Starting off with a ride, the group will head out of Harrisonburg rolling toward the mountains. At the midway aid station, we will have your run shoes awaiting. This will be your long run for the weekend on gravel Forest Service roads. Most will perform an out and back course while others may opt for a looped trail which includes some ridgeline running. After the run athletes can either call it a day and hang out in compression boots or jump on their bikes and roll downhill to Harrisonburg.

Saturday is pure and simply a long ride day. At Paul State Park riders will shed anything they do not want to climb with. This is where the day starts in earnest as the terrain kicks up and riders climb 9 miles at an average 5.8% grade. Most riders will finish between 1 and 2 hours. A support vehicle will follow today's ride and meet riders at the summit to savor the views and take some photos before enjoying the long flowing paved descent. Riders will have the option to descend back down to Paul State Forest completing a 35 mile ride or roll down the backside completing a 75 mile loop totaling more than 7500’ of climbing.

Sunday is the legendary 4 hour points event at Arrowhead Lake. This is the essence of multisport fun. Some design their dream triathlon, and others will choose to bounce between their favorite two sports. Then there are those few that just stick to seeing how far they can go in 4 hours in a single sport. A 500 yard open water swim course, 17 mi bike course, and 5k run course will be supported for 4 hours. Athletes will get a designated amount of points for completing each of the loops. The multisport extravaganza will be followed up by a closing BBQ.

Travel:

Athletes are responsible to arrive at the Hotel Madison by 11am on Thursday.

Hotel Address:

710 S Main St

Harrisonburg, PA

Athletes can leave from Arrowhead Lake after multisport day or be transported back to Hotel Madison.

Weather:

Average high 85

Average low 65

Sound too difficult?

We call it our escalator. Jump in the van and we will bring you up to the ridge. This will set you up to have the most scenic and enjoyable experience possible.

What kind of bike?

We recommend a time trial bike or road bike.

Time trial bikes are welcome, but a road bike is preferred given the technical nature of most of the roads.

Bike rentals are available for an additional $250.

Water Temperature:

Expected open water temperature will be between 76-84F. Wetsuits may be packed, but are not required/recommended.

This camp is being organized by Good Stuff Coaching, French Creek Racing, and FA.S.T. Racing. Jointly, we have produces dozens of successful camps at various locations.

Questions - Please email John Kenny at [email protected]

VA Momentum and JMU Valor have teamed up to bring back a meaningful 5K on campus at James Madison University to commemorate September 11th and honor student heroes. Harrisonburg community members and JMU students, faculty + staff are all invited to a unifying event open to all skill levels of walkers and runners. The 5K is chip-timed and utilizes a scenic route on east campus. The start/finish line is located directly behind the Festival Conference and Student Center. Parking is available for those without a JMU parking permit.

The Odyssey Trail Running Rampage will bring in Fall with four great trail running races: the 50K Ultra, the Marathon, the Half Marathon, and the Six-Miler. These trail races will give athletes the opportunity to run on some of the best trails in the Southeast at a gorgeous state park nestled in the mountains of Virginia, Douthat State Park. Get together with family and friends this weekend at Douthat State Park to enjoy hiking, mountain biking, paddling, fishing, and relaxing.

We are excited to be are part of the Virginia State Park Adventure Series were athletes can compete at different events at Virginia State Parks to earn points to win prizes at the end of the year.

The 50K Ultra, the Marathon, the Half Marathon, race courses will be a loop format offering challenging uphills, fast downhills and beautiful views at multiple points on the trail. Racers will run along creeks with waterfalls and through Rhododendron-covered tunnels engulfing the trails. The loop will have a total elevation gain of 2700 feet over 13 miles, the majority of which will be gained in the first three miles.

The 50K Ultra will entail 3 loops ((Two) Half Marathon loops + (One) 6 mile loop); the Marathon 2 loops; and the Half Marathon 1 loop. There will be 1 aid station on top of the mountain, at the cabin overlook, at mile 3.5 with water only and 2 fully stocked aid stations at miles 9(mile 1 for the Six Miler) and 11.25 (mile 3.5 for the Six Miler) of each loop. They will have HEED water, flat cola, potatoes and salt, banana halves, and pretzels at each station. Ultra and Marathon runners will be able to stage supplies at the finish of the loop.

The Six Mile Trail race will be a single loop with a few challenging uphills, but mostly rolling terrain. This loop will have over 1000 feet of elevation gain. This race will incorporate the last five miles of the other three events' loop with the addition of the Tobacco Hollow Ridge Trail at the start. The loops for all the events are a little long by 0.3 +/- miles (more plus). There will be no extra charge for the bonus miles!

Why the loop format? The loop preserves a little piece of history. The half marathon loop was designed as part of the Odyssey Off-Road Iron – Distance Triathlon, in which competitors capped off 2.4 miles of swimming and 112 miles of biking with the trail marathon of two 13.1 mile loops. Numerous requests for the option to skip the swim and bike and to “just” run the loop led to creation of the Trail Running Rampage events.

Lace up your running shoes and join us at the Shenandoah Valley Regional Airport for the Run the Runway 5K + Kids Fun Run!

The Run the Runway 5K is a family-friendly event beginning with a 1K Fun Run for children ages 3-12 at 2pm and a 5K on the taxiway and runway beginning at 2:30pm. This professionally chip-timed event will offer a unique race opportunity on a real airport runway and is a perfect fit for runners, walkers and families at all fitness levels. The course is flat and completely paved making it stroller and wheelchair friendly. Please leave pets at home for this event; animals will not be allowed to participate.

All proceeds will benefit the Explore More Discovery Museum's aviation exhibit where children learn about the many aspects of aviation including hands-on experience as a pilot, aircraft mechanic, air traffic controller and passenger. By supporting this event through sponsorship or registration, you will assist the museum to fulfill their mission of “engaging young minds through interactive, multi-sensory learning experiences that promote greater understanding of themselves and their world.”