SUMMER TRACK PROGRAM – 2013
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.
Date: Wednesdays, May 29 – September 25
Location: Wakefield High School, 4901 S. Chesterfield Road, Arlington, VA 22206
Fee: A donation of $150 for the coaches is welcomed.
For more information contact: Elizabeth Ottaway at firstname.lastname@example.org
SPRING HILLS and DRILLS – 2013
Description: Back by popular demand, our six-week Hills & Drills training program will begin on Wednesday, March 27th and every Wednesday through May 1st at the Iwo JIma Memorial! Our coach, Al Logie is a former NCAA champion and has 25+ 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 on March 27th — you will be happy that you did!
Equipment: Large towel and jump rope
Date: March 27 to May 1
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 form and mail it in with your fees. A PDF version of the program application is available here (note the 2012 application may be used in 2013)
For more information contact: Betsy Conner at email@example.com
Wanting to add distance to your weekend run?
Training for a fall marathon? Looking for fun and supportive running partners?
Interested in Saturday a.m. Long Runs?
The Washington RunHers is proud to offer weekend long runs.
The start location will vary so be sure and contact Betsy Conner (firstname.lastname@example.org) 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 email@example.com
If you are interested in organizing a long run, contact: Info@WashingtonRunHers.org
WINTER MAINTENANCE PROGRAM 2013
Description: A winter running program 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 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: Tuesday, January 8th, 2013 – Tuesday, March 12th, 2013
Time: 6:00 pm – 7:30 pm
Application Link: http://bit.ly/DCRunHersWinterMaint
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