SUMMER TRACK PROGRAM – 2014
Description: The Washington RunHers track program is designed for female runners of all abilities who want to improve their running form, speed and fitness. One of the 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 30 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 10 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.
Dates: Wednesdays, May 21 to September 24
Time: 6:15 – 8:00pm
Location: W-L High School*, 1301 N. Stafford Street, Arlington, VA 22201 (Metro accessible from Va Square or Ballston stations)
*Note – we will meet outside the track entrance on N. Stafford for a warm-up jog and drills. Intervals will begin on the track at 7pm. Also if there are official school events scheduled on the track, we will hold our workouts at the Iwo Jima Memorial. Please contact firstname.lastname@example.org to receive updates on the workout location.
Fee: A donation of $150 for the coaches is welcomed.
For more information contact: Elizabeth Ottaway at email@example.com
SPRING HILLS and DRILLS – 2014
Description: Our six-week Hills & Drills training program is a great way to restart your running after our long, cold winter and to help you get ready for spring races and our summer track program! The program begins Wednesday, April 2nd and continues every Wednesday through May 7th at the Iwo JIma Memorial! Our coach, Al Logie is a former NCAA champion and has 30+ years of coaching experience. The workouts include drills, pick-ups, hill repeats, resistance and strength training and will help improve your running form, speed and overall strength. Come on out and enjoy the training, fun and camaraderie! Our members are as varied as they come, ages vary too, from the twenty-somethings to women in their 60s! Come check us out — you will be happy that you did!
Equipment: Large towel, water bottle and jump rope
Date: April 2 – May 7, 2014
Time: 6:00 pm – 7:30 pm
Location: Iwo Jima Memorial.
We will meet at the base of the memorial. The Iwo Jima is located on Marshall Drive, between Route 50 and Arlington National Cemetery, in Arlington, VA and is an easy six block jog from the Rosslyn Metro Station (Blue or Orange Line).
Parking: There is ample parking on Marshall Drive
Program Fee: $50.00 *non-refundable*
* Membership Fee: 1 yr $20.00 or 2 yrs $35.00
Please print the Application 2014 Hills and Drills Program Application and mail it in with your fees.
For more information contact: Betsy Conner at firstname.lastname@example.org
Wanting to add distance to your weekend run?
Looking for fun and supportive running partners?
Interested in a Saturday or Sunday morning long run?
The Washington RunHers is proud to offer weekend long runs.
The start location will vary so contact Betsy Conner (email@example.com) for this week’s starting time and place. Each run goes for about 70 to 90 minutes and the pace keeps at roughly 10 minutes a mile. With mostly out & back trails, everyone can join the fun and no one gets lost.
Long runs are held on most weekends. Let Betsy know if you are interested in leading the long run on weekends when she is unavailable.
CONTACT: Betsy Conner at firstname.lastname@example.org
If you are interested in organizing a long run, contact: Info@WashingtonRunHers.org
WINTER MAINTENANCE PROGRAM 2014
Description: A winter running program designed to help you maintain or improve your 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 designed to accommodate runners of all abilities! 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: Wednesday, January 8th, 2014 – Wednesday, March 12th, 2014
Time: 6:00 pm – 7:30 pm
The program application is available here: Winter Maintenance Program Application 2014
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.
10-Week Program Fee: $90.00 *non-refundable*
* Membership: 1 yr $20.00 or 2 yrs $35.00