Walk to Run Trainees:


We come to the end of Phase 1 of our training program.


A) Fun Run, 10:00 AM, Belle Haven Park and Marina


As a victory lap we will be meeting one last time this Saturday, May 2,
at 10:00 AM [new time] at Belle Haven Park and Marina [on the G.W.
Parkway, South of Alexandria, VA.] to join in the PRRM "Fun Run."
cf: http://www.gmap-pedometer.com/?r=161050


The Fun Run is chance for the participants of the Potomac River Run
Marathon and Half Marathon [PRRM], getting ready to run their marathon
or half marathon races the following day, to stretch their legs and
check out the first few miles of the course.


We'll also be joined by brand-new trainees of the 2009 MCP Marathon and
Half Marathon training programs, who begin their formal training on May
9. [Don't be surprised if these folks start asking you questions about
running. ]


Technically, the Fun Run is any distance you choose. But if you want
to keep up the 4 Miles to which we have built up, your turnaround on the
Mount Vernon Trail south of Belle Haven is the point where the trail
meets Northdown Road. Instead of continuing on that road to the
Alexandria Avenue Bridge, just turn around and head back to our starting
point.


Anybody who has trained with us since January is welcome to join in this
run - whether or not you've completed a 5K race. This is a capstone
run for our program, and all are welcome.



B) PRRM College of Running and MCP Orientation


From 1:00 PM to 6:00 PM that same day (Saturday, May 2) we will have
MCP orientation sessions and other educational seminars at the Expo for
our marathon/half-marathon, the Potomac River Run Marathon and Half
Marathon [PRRM]. All seminars are open to the public.


These programs will be held at the Courtyard by Marriott, 2700
Eisenhower Avenue, in Alexandria, VA.
http://www.marriott.com/hotels/travel/wasal-courtyard-alexandria/


If you are coming by vehicle, the Marriott is immediately west of the
bridge over Telegraph Road, on the opposite side of that bridge from the
Holiday Inn. If you are coming by Metrorail, the Marriott is three
blocks west of the Eisenhower Ave. Metro Station (Yellow Line) - across
that same bridge over Telegraph Road.


Thanks to good news from Race Director Jay Wind, we will have the use of
both meeting rooms at the Marriott for our seminars. Here is the
updated schedule:


Jefferson Room: MCP Orientation and Seminars

1:00 PM MCP General Orientation Session
2:00 PM Nick Panebianco, Fundraising for Charity Trainees
2:30 PM Max Lockwood, Buying Your First Pair of Running Shoes
3:00 PM MCP General Orientation Session
4:00 PM Walt Cline, Active Dynamic Warmup [combined seminar/demo in
Washington Room]
4:30 PM Nick Panebianco, Fundraising for Charity Trainees
5:00 PM MCP General Orientation Session



Washington Room PRRM College of Running

2:00 PM Intro/Welcome - J. Steitz
2:05 PM Max Lockwood, New Trends in Running Shoes
2:30 PM Dr. Bernard Etherly, Footstrike and Injury Prevention
3:15 PM John Steitz, Hydration for Race Day Performance
4:00 PM Walt Cline, Active Dynamic Warm-up [combined seminar/demo in
Washington Room]
5:00 PM Dr. Ashis Roy, The Joy of Running
5:15 PM Race Director Jay Wind, The PRRM Course


Whether you are continuing in MCP Half Marathon Training, or ACF Walk to
Run Phase II, or any other running path this Summer, I think you will
find some benefit to attending one of more of the seminars. Best of
all, the price is right.....free!



C) MCP Summer Training


I detailed the MCP Summer Training programs in the newsletter two weeks ago.


If you wish to sign up for either Walk to Run Phase II (10K or 10 Mile
training) or for MCP Half Marathon Training, please use the following form:

http://marathoncharitypartners.org/training/MCP-Training-Program-Registration-Fo\
rm-2009.doc


If you are signing up for Walk to Run Phase II, please write-in "ACF
Walk to Run Phase II" at the bottom of the form.


Because we start at 4 miles of running and work upward from there, we
are limiting Phase II to those of you who have completed your 5K target
race, and have reached 4 miles of running, or walk/running already in
Phase 1.



D) Congratulations for ACF Participants of GW Parkway Classic 5K


Congrats are in order for Vandana, Anil, Rakesh, Georgia, Mukta, and
Beverly, who all completed the Parkway Classic 5K last Sunday.


With that last race, the following trainees have all graduated from ACF
Walk to Run, Phase 1:


Paula
Laura
Beverly
Stephen
Alda
Georgia
Rakesh
Anil
Vandana and
Mukta


Rumor has it that ACF Secretary Jay Wind will have a certificate of
completion for you.


If anyone snuck in a 5K that I don't know about, please tell me. I want
everyone who completed their target race to be properly recognized.



E) Farewell


I will see those of you continuing with MCP Summer Training either this
Saturday, or next Saturday, May 9 [8:00 AM!], at the training kickoff in
Bethesda.


But if we go our separate ways after Saturday, I wish you godspeed in
all your running endeavors.


I have been honored to walk and run with you the past 17 weeks, and I
hope you have learned a lot, and have had fun in the process. Good
luck out there.


I'll see you on the trails!


Coach John


John H. Steitz
RRCA Certified Running Coach
USATF Level 1 Certified Track and Field Coach
Arlington Cooperation Foundation
703-371-5171
http://www.marathoncharitypartners.org/walktorun/