2011 SUMMER TRACK PROGRAM
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: Wednesdays, May 11 - September 28
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
DOWNLOAD
APPLICATION
HILLS and DRILLS Spring 2011 at the
Iwo Jima Memorial
Description: Back by popular demand, our six-week Hills & Drills training program will begin on Wednesday, March 23rd and every Wednesday through April 27th 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 23d, you won't be disappointed!
Equipment: Large towel and jump rope
Date: Wednesdays, March 23 - April 27
Time: 6:00 pm - 7:30 pm
Location: Iwo Jima Memorial.
We will meet at the base of the memorial. Marshall Drive, between Route 50 and Arlington National Cemetery, in Arlington, VA. The Iwo Jima Memorial is located about six blocks 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.
For more information contact: Betsy Conner at bconner@csc.com
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
