WINTER MAINTENANCE PROGRAM
WINTER MAINTENANCE PROGRAM 2014
Description: A winter running program designed to help you to maintain or improve your 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! 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: Wednesday, January 8th, 2014 – Wednesday, March 12th, 2014
Time: 6:00 pm – 7:30 pm
The program application is available here: Winter Maintenance Program Application 2014
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
SUMMER TRACK PROGRAM
- Nothing beats stress like a great track workout after a long day!
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.
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).
For more information contact: Betsy Conner at firstname.lastname@example.org