10K Running Program
Registration is Closed.
The 2011 10K Running program begins Saturday July 30, 2011 with an orientation session and ends with the Sunday, November 6, 2011, Rockville 10K race. 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, and drills.
Staff
Head Coach
Don Shulman, RRCA Certified Coach
Assistant Coach
Bob Elmore
Manager
Paula Knutson
General Schedule
Orientation will be held in the cafeteria of Rockville High School on Saturday, July 30th from 1:30-2:30 PM. The school is located at 2100 Baltimore Road.
The first workout is Tuesday August 16th.
Weekly Night Track sessions will begin at 6:30 PM. The first 4-5 weeks we will meet at the Montgomery College Track and then move to Wootton High School in early September. Workouts will focus on speed and form drills through running intervals and other aids/drills. While weekly mileage is still low, participants, especially slower pacers, will be asked to concentrate on form, coordination, balance, discipline and speed. We have built in two PIZZA NIGHTS following two separate track workouts.The program meets on a Tuesday & Saturday schedule.
Long Runs begin August 20, 2011, 7:00 AM. Locations will vary and are identified on the schedule.
Pace Groups
Based on registration information, participants, will be placed in one of three color pace groups: Blue – 5 - 10K race pace 9:45 and faster; White 5–10K race pace 10:15 to 11:30; Red 5-10K race pace 11:45 and better.
Volunteer Requirement
The fee for this program is $55.00 via sign-me-up. Included in the fee is a long sleeve Asics technical sports shirt. These shirts will be distributed 5-6 weeks prior to our goal race so you can wear them that day. Participants are reminded that program costs are kept low due to the volunteer nature of the club. All participants are required to assist in at least one club race or event. We have included on the schedule for the participants to volunteer for the Parks Half Marathon. This complex event that has many volunteer assignments before and the day of the race.
Etiquette Reminder
Safety first! We share the bike path with cyclists and walkers, and the track with other runners. Be aware of their presence. We ask that all be courteous and conscientious. On the track, do your fast intervals in lanes 2 and 3, leaving lane 1 (closest to the infield) open for faster runners, and do your slower recovery laps in lanes 4 and 5 (furthest to the outside). On the bike path run ONLY 2 abreast behind the coach/pace leader, and call out if runners or bikers are approaching. As our group has become quite large it’s important to follow these guidelines for your own safety and the safety of others.
Note On Weather
We are like mail carriers - neither rain nor sleet nor snow… We will run regardless of the weather. 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 has passed by the time you arrive at the track.
A Word On Pacing
Your coaches will lead the pace for the group runs. You will run behind them so as not to “push the pace”. On the long runs the pace could vary between a few seconds faster to a few seconds slower per mile than the assigned pace. Coaches may also choose to slow down the pace at their discretion if they notice that the group is struggling. (Hot weather, hard work-out week etc.). It is common to ease into a long run by running the first mile a little slower. If you are struggling on a long run, let your coach know so that he/she can arrange to have someone stay with you or arrange for you to run with a slower pace group. No-one should run alone!
Running and Racing Prerequisites
Each SR registrant must be able to run three (3) miles continuously. Experience racing in at least one 5K is also expected.
Club Membership Requirement
MCRRC Membership is required for everyone except for Potomac Community Resources members.
Registration
Registration is $55.00 online via signmeup.com. Each participant will receive an Asics’s upgraded running shirt.
Training Information Web Site
All registrants must join our Yahoo site for specific information on schedules, calendar of events, articles, guest speakers, celebrations, etc.
Questions??
Email Paula Knutson, manager or Don Shulman, head coach.
