RunHers
Winter
Maintenance Program
2009-10
WHAT: 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.
WHEN:
Wednesdays at 6:15 p.m. starting November 18, 2008, and
going until February 24, 2009. A group warm-up jog will
begin promptly at 6:15; the workout will end at 8:00 p.m.
WHERE:
The program will meet Wednesdays on the National Mall on the
gravel pathway on the west side of the mall about 100
meters up from 14th Street. 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.
COST:
The cost for the program is $90. This is a one-time
non-refundable fee for RunHers members. There is a $10
discount for participants of the RunHers Summer Track
Program. Checks should be made payable to the Washington
RunHers. An updated registration form will soon be
available on the website.
FOR
MORE INFORMATION: Contact Shawn Jirik at
shawnrun@gmail.com
WASHINGTON RUNHERS 2009 TRACK PROGRAM
The Washington RunHers track
program is designed for female runners of all
abilities who are already running regularly who
want to improve their running form, speed and
fitness. The coaches will divide the
participants into small groups of similar
ability and design each week's workout for the
various groups’ 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 6 years.
Both are experienced track and roadrunners.
Together they bring a wealth of running
expertise and enthusiasm to the program.
WHEN:
The workouts are held every Tuesday evening from
6:15p.m. - 8:00p.m. from May 5th to September 29th.
Workouts are held rain or shine.
WHERE:
The workouts are held at
Wakefield High School in Arlington, VA at
4901 S. Chesterfield Road not too
far from Skyline and Shirlington.
The track is behind the school. Parking is
available beside the track and in front of the
school.
COST:
The
program fee is $135. This is a one-time
non-refundable fee for members of the Washington
RunHers. If you are not a club member, you may
join when you sign up for the program (Annual
Membership is $20 or Two-Year Membership is
$35).
EARLY REGISTRATION:
Due to the popularity of this
program, we anticipate it will fill up by early
May. If you know that you want to participate,
you are strongly encouraged to complete
the application and mail it along with a check
or money order (payable to “Washington RunHers”)
to Elizabeth Ottaway,
1712 Crestwood Drive, Alexandria,
VA 22302 by May 1st.
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 on
May 5th to give it a try.
This first workout will include
an introduction to the program where the coaches
will provide an overview of the track program
followed by a slightly abbreviated workout.
This format will allow prospective participants
to decide if the program is for them. If it is,
applications and checks will be collected at the
end of the workout. If you have questions,
please send a note to
elizabeth_ottaway@hotmail.com.
DOWNLOAD
APPLICATION
Long
Runs
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
(bconner@csc.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
bconner@csc.com
If
you are interested in organizing a long run, contact:
Info@WashingtonRunHers.org
