2011 – 2012 WINTER MAINTENANCE PROGRAM
Mid-way through the Winter Maintenance program, RunHers meet on the Mall and do a run around the Eclipse, the Capitol and Union Station to get in the holiday spirit! Come join us!
The winter maintenance training program is designed to help those RunHers who would like to maintain or improve their conditioning. Al Logie, RunHers track co-coach, will coach the weekly workouts. Al has been coaching for over 25 years and is a former NCAA champion and a national team member for his native Trinidad. The workouts will include drills, pick-ups, pace work, resistance and strength training. The workouts are designed to improve your running form, focus, speed, and your overall strength. The program is also designed to accommodate runners of all abilities who are running on a regular basis. It’s a great way to improve your running during the colder months with the camaraderie of your fellow RunHers. Al promises that the workouts will be spirited, challenging and fun.
Date: Wednesdays
November 30, 2011 – March 14, 2012 (16-week program)
January 24 – March 14, 2012 (8-week program)
Time: 6:00 pm – 7:45 pm
Location: National Mall on the gravel pathway on the west side of the mall about 100 meters up from 14th Street.
Parking: There is plenty of free parking on the roads along side of the mall. The Smithsonian metro stop is a short jog from the meeting location.
16-Week Program Fee: $100.00 *non-refundable*
8- Week Program Fee: $65.00 *non-refundable*
* $10.00 discount for the 16-week program for RunHers members who participated in the 2011 Summer Track Program
* Membership: 1 yr $20.00 or 2 yrs $35.00
Download Application
2012 SUMMER TRACK PROGRAM
Look for new dates to be published in April!
Nothing beats stress like a great track workout after a long day!
Description: The Washington RunHers track program is designed for female runners of all abilities who are already running regularly and want to improve their running form, speed and fitness. One of our major benefits of our program is the customized training that is specifically developed for the participants by the coaches. The participants are divided into small groups of similar ability and the coaches structure each week’s workout based on the various groups’ running abilities.
The workouts are both fun and challenging but always achievable since you’re running with the camaraderie of others.
The track program is coached by Al Logie and John Rusinko. Al has been coaching for over 25 years and is a former NCAA champion and a national team member for his native Trinidad. John Rusinko has coached marathoners for many years and the RunHers track program for the past 7 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.
DON’T DELAY!!!
Due to the popularity of this program, we anticipate that we will reach capacity in May. If you know that you want to participate, you are strongly encouraged to register early by completing the application and mailing it now along with a check or money order (payable to “Washington RunHers”) to Elizabeth Ottaway, 1712 Crestwood Drive, Alexandria, VA 22302.
NOTE FOR PROSPECTIVE NEW PARTICIPANTS:
If you are not sure if RunHers Track is the right training program for you, we encourage you to come to the first workout to give it a try. If you like it then you can turn in your application and check at the end of the workout.
Date: Pending
Time: 6:15 pm – 8:00 pm
Location: Wakefield High School 4901 S. Chesterfield Road Arlington, VA The track is behind the school.
Parking: Parking is available beside the track and in front of the school.
Program Fee: $150.00 *non-refundable*
* Membership Fee: 1 yr $20.00 or 2 yrs $35.00
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Awesome, Karen! I am uploading the document to day!