Track
WASHINGTON
RUNHERS 2008 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 5 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 6th to September
30th. 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 costs $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 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 3rd.
NOTE
FOR PROSPECTIVE NEW PARTCIPANTS: 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 6th 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.
DOWNLOAD
APPLICATION
RunHers
Winter
Maintenance Program
2007-2008
WHAT:
A winter running program designed to help those RunHers
who would like to maintain or improve their conditioning.
The weekly workouts coached by Alicia Robinson-Morgan,
RunHers Board Member, 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. Alicia promises that the workouts
will be spirited, challenging and fun. For more information
about Alicia, check out her web page at http://www.aholisticapproach.com/
WHEN:
Tuesdays at 6:15 p.m. Starting November 13, 2007,
and going until February 26, 2008. 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 Tuesdays 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. Please fill out a registration
form, which is available on the Washington RunHers
website.
FOR
MORE INFORMATION: Contact Heather Garvey
at hgarvey@asmusa.org.
Download .doc version of
application
Download .pdf
version of 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
