PGRC will conduct at least five fall running programs. Here is the information we have so far. As more information becomes available, we will keep you informed so just check the club website.

1.   Coach Juanita and Coach Bill's Continuation 5k Program At Lake Artemesia

The program targets Running Start participants who want to continue running and refine their approach to running 5K races. Coach Juanita and Coach Bill will serve as the head coaches, plus others will be recruited to serve as pace leaders. The training runs will be informal compared to Running Start itself. There is no roster and no fees for the program. Pace groups will be loosely established on a weekly basis by the head coach in consultation with pace leaders and the runners themselves.

The Phase One schedule will be as follows:

• All Runs commence at 8:00 AM

• Aug 28 no meeting – WDF 5K

• Sept 4 no meeting – Labor Day weekend

• Sept 11 Lake Artemesia

• Sept 18 Lake Artemesia

• Sept 25 Greenbelt Park

• Oct 2 Lake Artemesia

• Oct 9 Bowie Run for a Cause at Allen Pond, Bowie

Phase Two will be organized and coached by Juanita and run from Oct 16th to the Wright Stuff 5K race on Dec 4th.

Phase II Schedule will be as follows:

• All runs begin at 8:00 AM sharp. (All runs at Lake Artemesia begin on the parking lot of the old 94th Aero Squadron restaurant parking lot)
  
  Please check the website for any updates or changes to this schedule and for information on runs during the week.
  
  
• Oct 9th - Run for a Cause 5K - Allen Pond in Bowie
  
  
• Oct 16th - Henson Creek Trail - Oxon Hill (Near Tucker Road ice skating rink)
  
  
• Oct 23rd - Greenbelt Park - Sweetgum picnic area
  
  
• Oct 30th - Lake Artemesia Nov 6th - Lake Artemesia
  
  
• Nov 13th - Greenbelt Park - Sweetgum picnic area
  
  
• Nov 20th - Lake Artemesia
  
  
• Nov 25th - Greenbelt Gobble Wobble 5K - 8:30 registration - 9:00 AM start beginning at the Greenbelt Community Center.
  
  
• Nov 27th - No run scheduled
  
  
• Dec 4th - Wright Stuff 5K - (Time and location To be announced later)

2.   Coach Me’lissa’s Continuation 5k Program At Tucker Road Ice Rink in Fort Washington

The program targets Running Start participants who want to continue running and refine their approach to 5k races. Coach Me’lissa will serve as the head coach, plus others will be recruited to serve as pace leaders. The training runs will be informal compared to Running Start itself. There is no roster and no fees for the program. Pace groups will be loosely established on a weekly basis by the head coach in consultation with pace leaders and the runners themselves.

The Phase One schedule will be as follows:

• All Runs commence at 7:30 AM

• Aug 28 no meeting – WDF 5K

• Sept 4 no meeting – Labor Day weekend

• Sept 11 Tucker Road

• Sept 18 Tucker Road

• Sept 25 Tucker Road

• Oct 2 Tucker Road

• Oct 9 Bowie Run for a Cause at Allen Pond, Bowie

Phase Two will be organized and coached by Me’lissa and run from Oct 16th to the Wright Stuff 5K race on Dec 4th

 

3.   10K Training Program

     There will be a separate 10K (6.2 mile) training group coached by Deirdre Francis for those who want to move up to a longer distance. Details on the 10k program will be forwarded to you when they become available.

 

4.  The PGRC Healthy, Athletic, Nutritional, Developing Lifestyle Experiment (HANDLE)

Goals and Objectives: 

This is a program designed to help runners integrate the latest knowledge, education, and best practices in fitness, nutrition, and health. The primary goal of this program is to help runners improve the quality and speed of their running. While the coaching staff are not licensed or certified nutritionists, participants will be encouraged to consider ways to improve the quality of their meals integrated with their fitness regimen.

Training Schedule:

This is an eight- week training program divided into two phases: Phase I and Phase II. Phase I will begin September 7 and end with the Bowie “Run for a Cause” on October 9. Phase II will begin October 12 and end with the Wright Stuff 5k Fun Run in December.

Eligibility:

Open to all PGRC members, with priority enrollment to PGRC pace leaders and graduates of the 2010 Running Start Program. Registration is limited to twelve participants. Participants will contact the PGRC training coordinator to discuss their interest in the training.

Requirements:

• Participants must be able to run for a minimum of two miles without stopping. The pace of the run is not important.
• Participants will complete a supervised, one-mile timed trial with the coaching staff.
• Participants are expected to attend a mandatory Saturday workout (Saturdays - September 11, 18, 25, and October 2) and complete 2-3 weekday workouts. One weekday workout will be conducted with the coaching staff.
• Participants are expected to maintain a journal to include his/her workout sessions, and all food, drink, sleep pattern, and other factors. · It is expected that participants will train to run the PGRC 5k race on October 9.

Structure of the Training Program: During Phase I, participants will participate in a Saturday morning group workout from 7:30 – 9:00 am, and a weekday workout (time and place based on the general consensus of the group.)

Coaching Team: Valerie Grasso, George Moquin, JoAnn Thomas, Daniel Grasso and Genea McNeil.

Costs: There is no fee, but participants will be expected to complete one (1) PGRC volunteer assignment during the course of each 4-week phase.

Registration: Interested participants will write a statement of interest to training@pgrc.org. The training coordinator will interview each candidate and discuss the candidate with the coaching team before final decisions are made. In the event that more than 12 candidates are interested, participants will be placed on a waiting list until an opening is available.

 

5.  10k training program Ft Washington

          Coach Me'lissa has also agreed to add a 10k training plan for a few of the runners that can already run a 5k. Both 5k and 10k training groups will continue to meet at 7:30 a.m. on Saturdays at Tucker Road Ice Skating rink, and on Thursdays at 7:00 p.m. at Crossland High School.

 

Point of Contacts:

• MeLissa Garrison (Lislisg5@yahoo.com) (301) 213-4124
• Bill Radcliffe (wbraddoc@comcast.net)
• Deirdre Francis (franci1d@yahoo.com)