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.  Runners 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.  We welcome runners of all abilities and offer a fun, supportive training environment.

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 9 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.

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 a workout to give it a try!

Dates: Wednesdays, May 29 to September 25

Time: 6:15 – 8:00pm

Location: Wakefield High School, Arlington, VA

Fee:  A donation of $150 for the coaches is welcomed.

2013 Summer Track Application

WINTER MAINTENANCE PROGRAM

Mid-way through the Winter Maintenance program, RunHers meet on the Mall and do a run around the Eclipse, the Capitol and Union Station to get in the holiday spirit! Come join us!

The winter maintenance training program is 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 also 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: Wednesdays
November 30, 2011 – March 14, 2012 (16-week program)
January 24 – March 14, 2012 (8-week program)

Time: 6:00 pm – 7:45 pm

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.

16-Week Program Fee: $100.00 *non-refundable*
8- Week Program Fee: $65.00 *non-refundable*

* $10.00 discount for the 16-week program for RunHers members who participated in the 2011 Summer Track Program

* Membership: 1 yr $20.00 or 2 yrs $35.00

Download Application

SPRING – HILLS and DRILLS

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, jump rope and water bottle

Date: Wednesdays, March 27 – 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

A PDF version of the program application is available here (the 2012 application is okay for the 2013 program too).

2012 Hills and Drills Application(Final)

For more information contact: Betsy Conner at bconner@csc.com

Team Opportunites

Teams – If you would like RunHers to consider organizing a team for an upcoming race, contact runhers@yahoo.com. RunHers is always looking for races of different distances to offer team experiences to our members.

Local Races

One Thousand Miles for Haiti – 5-Mile Run

Saturday, March 6th, 2010 at 9AM

Bethesda, MD – Carderock Recreation Area – C&O Canal Towpath

www.StudentsForHaitiRelief.com

18th Annual Van Metre 5 Mile Run For Children’s Hospital

Saturday, March 6, 2010 at 8:30 a.m.

http://www.runwashington.com/news/295/15/

St. Patrick’s Day 8K Race

Sunday, March 14, 2010 at 9:00 AM

http://www.runwashington.com/news/304/

5th Annual SunTrust National Marathon and CareFirst BlueCross BlueShield National Half Marathon

Saturday, March 20, 2010

http://www.nationalmarathon.com/

St. Charles Half Marathon & 5K

Sunday, April 18, 2010

http://www.stcharleshalfmarathon.com/

Strides for Success 5K

Sunday, April 25, 2010 at 8:30 AM

Fairfax Corner Shopping Center • Fairfax, Virginia

www.jlnv.org/stridesforsuccess

9th Annual Manassas City Police Association Memorial 5K Run

Saturday, May 1, 2010 at 8:00 AM

http://www.runwashington.com/news/490/

Marine Corps Historic Half

May 16, 2010

http://www.marinecorpshistorichalf.com/Home.htm

Cascades 10K Firechase & 9-1-1 Fun Run

Saturday, May 29, 2010 at 8:00 AM

http://www.runwashington.com/news/306/15/

ADDITIONAL

www.runwashington.com

www.racepacket.com

www.muddybuddy.com

www.irongirl.com

Meet RunHer SARA!!!

I never considered myself a runner but thanks to the wonderful support of my fellow RunHers, that’s what I am now!  When I joined Winter Maintenance 3 years ago, I had never run more than 4 miles in my life and came only because a friend invited me.  I struggled those first few weeks (ok, months!) but eventually started to build up strength and endurance. I found the group to be so warm, welcoming and accommodating, that I stuck with it and after about 6 months was joining them for long runs.  I ran my first half marathon about a year after joining RunHers and look forward to completing my 3rd one this year! Not only have I made some great friends, I’ve learned how to be a strong, smart, injury-free runner from collective wisdom of my fellow runners and the amazing support of our coaches.

Washington RunHer runners volunteer to support a 5K race in D.C. for Girls on the Run

Sara (third from the left)  had the privilege of being a GOTR coach last year. Running has become an important part of her life and she wanted to share that with the girls at Garfield Elementary.  Running is as much about the mind and spirit as it is the body and that’s what she’s been able to talk to the girls about.  She also loved getting the support from RunHers in financially supporting the team as well as being the best buddy runners in the city!

See: Girls on the Run