WASHINGTON RUNHERS UNLIMITED

A CLUB TO PROMOTE WOMEN'S RUNNING IN THE WASHINGTON DC METRO AREA

PROGRAMS

Winter Maintenance Program 2017-2018

Description: Our winter running program is designed to help runners of all abilities maintain or improve their conditioning during the cold and dark winter evenings.  The program is lead by our awesome Coach, Al Logie.

Workouts include drills, pick-ups, pace work, resistance and strength training.  They are designed to help our runners improve form, focus, speed, and overall strength. We accommodate runners of all abilities! It’s a great way to stay running and motivated during the colder months with the camaraderie of a fun group of welcoming and spirited runners.

Date: Wednesdays, November 29, 2017 to February 28, 2018

Time: 6:00 pm – 7:30 pm

Location: National Mall near the snack bar closest to 14th Street and Madison Drive near the American History Museum.

Parking: There is plenty of metered parking on Madison and Jefferson Drives. The Smithsonian Metro stop is a short jog from the meeting location.

Program Fee: The one-time, nonrefundable program fee is $100.00*.  New participant must also pay the club membership dues: 1 yr $20.00 or 2 yrs $35.00  The program application is available here: WM Application 2017-18.

*A modified program is possible, please contact Elizabeth (elizabeth_ottaway@hotmail.com) for details.  Also if you’re not sure that the program is right for you, please come give a no-obligation try.

Long Runs

Wanting to add distance to your weekend run?

Looking for fun and supportive running partners?

Interested in a Saturday or Sunday morning long run?

The Washington RunHers is proud to offer weekend long runs.

The start location varies so contact Betsy Conner (bconner723@gmail.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 at bconner723@gmail.com

Spring Hills and Drills Program – 2018

Description: Our six-week Hills & Drills training program is a great way to energize your running after the long, cold winter and to help you get ready for spring races and our summer track program!  The program begins Wednesday March 27th and run through May 3rd at the Iwo Jima Memorial! Our coach, Al Logie is a former NCAA champion and has 30+ 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 — you will be happy that you did!

Dates: March 2018 to May 2018 (exact dates TBD)

Time: 6:00 pm – 7:30 pm

Location: The Iwo Jima Memorial.  The memorial is on Marshall Drive between Route 50 and Arlington National Cemetery in Arlington, VA and is a short jog from the Rosslyn Metro Station.

Parking: There is ample parking on Marshall Drive

Program Fee: $50 – print the Application  2017 Hills and Drills Application(Final) and mail it in with your fees or bring it to the first workout.

Note for prospective new participants: If you are not sure if this is the right training program for you, we encourage you to come to a workout to give it a try!  If you decide you like it, you can sign up afterwards.  Make sure to follow us on Facebook or send a note to elizabeth_ottaway@hotmail.com so you will know any program updates.

Summer Track Program – 2018

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

Dates: Wednesdays, May  - September 2018 (exact dates TBD)

Time: 6:15 – 8:00pm

Location: Wakefield High School in Arlington, VA

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

Note for prospective new participants: If you are not sure that our track program is right for you, we encourage you to come to a workout to give it a try!  If you decide you like it, you can join officially afterwards.  Make sure to follow us on Facebook or send a note to elizabeth_ottaway@hotmail.com so you will know any program updates.

*A modified program can be offered.  Please send a note to elizabeth_ottaway@hotmail.com for details.