Goals and Purpose of Program: This training program is both for first-time 10K and experienced racers who are looking for a breakthrough in training. Emphasis will be on improving endurance and running efficiency through form improvement, drills.
Prerequisites: You must be a member of MCRRC to register for this program. Each 10K registrant must be able to run three (3) miles continuously. You must experience at least one 5K race or 10K race within six months of August 13, 2013 OR you must participate in a time trial (three 1 milers) during the first two weeks of this program.
Program Cost: Registration is online : $55 (does not include the "Target Race" registration fee).
Register here for our 10K Program! Within forty-eight (48) hours of registering, you will be sent an invitation to the "MCRRC10KProgram Yahoo! group" and you must "accept" as this group will be used for 10K Program correspondence. Be sure to check your spam folder. IF AFTER 48 hours you have NOT received an invite, subscribe to MCRRC10KPROGRAMemail@example.com to receive ALL up-to-date information -- we will ONLY approve registered 10K Program members.
1st Workout: Tuesday, August 13, 6:30pm, Mattie J. T. Stepanek Park, 1800 Piccard Dr., Rockville, MD 20850 (large parking lot at intersection of Pleasant Dr. & Piccard Dr., otherwise known as "King Farm Park").
Target Race: Sunday, November 3, 8:30am, Rockville 10k/5k at King Farm
Head Coach/Director: Bob Elmore firstname.lastname@example.org
Background: Bob is not only an avid runner, but he is also an RRCA Certified Coach with immense running experience. He got involved with MCRRC in 2007 and has coached the 10K program since 2010. In addition, he has coach the club's popular SDP (Speed Development Program) with Head Coach, Tom Brennen, with much, much success. What Head Coach Bob lives by is the "Run Happy-Be Happy" motto and that is the only way he knows how to roll. He is an enthustiastic, energetic, fun loving individual who loves to show folks to enjoy the sport.
Assistant Director/Coach: Mayra F.
Background: Mayra teamed up with MCRRC in 1998 as a volunteer, but in 2007 is when she became an active runner beginning with a 2-mile adventure. Since then she has raced numerous distances such as 5Ks, 10Ks, 10 milers, and dozens of half marathons -- not to mention a marathon and a triathlon. She not only has been one of the club's photographers for many of its programs, but has coached the 8K, 10K, and the Summer Half Marathon Program. She has also been the race director for the "MCRRC Piece of Cake 10K" race for many years.
Program Manager/Coach: Laura H.
Background: Laura has coach for many years such programs as the 5K and half marathon and has been very, very successful. She has been running since 2008 and is very dedicated to the sport running at 5am on some days. In addition, she has run numerous 5K, 10K, and half-marathon races. She is a very welcomed addition to the 10K program family -- and is an all-around, happy-to-be-around person who loves people.
Orientation: Saturday, July 27, 1:30 to 2:30pm, Rockville High School, 2100 Baltimore Rd., Rockville, MD 20851
Park in the front lot of the school. Head straight down the hall...then make a right into the cafeteria.
Pace Group Information: Based upon the registration information that participants provide, each participant will be placed in a timed pace group.
Three (3) coached workouts each week for the same program price as last year:
Note On Weather: We are like mail carriers - neither rain nor sleet nor snow...we will run regardless of the weather. Yes, we even run in the rain. Besides, it may rain or be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, we cancel workouts if there is lightning. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a short thunderstorm at the end of the day in the spring and summer. Don’t cancel your track plans too soon if this happens. Many times the storm will have passed by the time you arrive at the track.
Communication Methods: We will use a Yahoo group to facilitate communications. Everyone will be required to join this group to participate in the program. A link the program’s Yahoo group will be provided in the confirmation message you receive after joining the program, or you will otherwise be invited to join. Participants are also required to join MCRRC-info , the club's listserv for delivering important club information including race announcements or changes, track closures due to weather or other issues, etc. When joining any of the Yahoo groups, please include your first and last name in the "comment from user" field so that your membership to the group can be verified.
Volunteer Requirement: MCRRC is a volunteer organization. The staff for this and all other training programs as well as that of all the races we conduct are volunteers. To support the club, participants in this program will be asked to volunteer for at least one, if not more, club races or events.
Disclaimer: The program director reserves the right in his sole discretion to refuse admission to the program or dismiss any individual from the program whom the program director believes is unsuited for running the specified distance, or is unable to meet the demands of the training schedule, or is disruptive to other program participants. Those individuals will be denied entry into the program or dismissed from the program as appropriate. The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups. MCRRC has a No Refund policy. Program registration fees cannot be refunded due to injury, schedule conflict or any other reason.
If it's raining, prepare to get wet. Events will only be canceled in the event of...› more
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Montgomery County Road Runners Club
P.O. Box 1703, Rockville, MD 20849