PGRC Summer 10 Miler Training Program - 2013

The 10-mile beginner-training program will be an 11-week running program designed for runners able to run at least 4 miles without stopping. The program will begin on June 1, 2013 and end with the graduation race on August 25, 2013. A schedule will be released on June 1.

Orientation Sessions: Tuesday, May 21 and 28, 2013, 7pm.

This program will focus on building the endurance to complete a 10-mile race. There will be short, educational talks each week on some aspect of the training experience. The target graduation race is the Annapolis 10 miler, which will take place on Sunday, August 25, 2013, 7 am, in Annapolis, MD. The registration for the Annapolis Ten Mile race opens on May 15, 2013 and sells out quickly.

To check out the race, go to annapolisstriders.org/2013/a10/a102013InfoA.htm.

Participants are responsible for signing up for the race on their own. The race opened on May 1, 2013, and participants can register up to June 1, 2013. Instructions for the registration will be provided.

Valerie Grasso is the training coordinator for the Prince George's Running Club and a RRCA certified running coach. She has coached the following programs for the club: Running Start, 5k and the 8k. Previously, she coached the Montgomery County Road Runners Beginning Women's Running Program (2005). She has also served as race director for several club races. She began running in 1997, has run many short and long-distance races, and completed her first marathon in 1999 (Marine Corps) and then four others: Marine Corp, 2000; Pittsburgh, 2000; New York, 2004; and Marine Corp, 2011. She is training to run a fall marathon this year. She is a Weight Watcher's leader and has maintained a 75 lb. weight loss since 2005. She believes that anyone can learn how to run if one is teachable and willing to put forth the effort to train properly.

John Giamalva has been running with PGRC since early 2002. He has run 5 marathons since that time as well as several half-marathons and 10-milers. His most recent marathon was in Hartford CT in October 2011. He has worked as a pace leader in many club training programs including the Running-Start 5-K program, 8-K and 10-K programs, and the marathon training program. John says about himself…"I'm not fast, but I get there. I am a big believer that if you want to improve, you can't run just one or two days a week. You need a mix of long runs to get you across the finish line, and speed-work and hills to get you there faster and with less effort. I believe that your rest period is as important as your exercise. You get stronger and faster while recovering, not while running."

We will meet at two or more locations each week from the list below:

* Lake Artemisia
* WB&A Trail, in Bowie
* Herbert Wells Ice Arena, College Park
* Watkins Park
* Woodrow Wilson Bridge
* Other locations to be determined.

There will be a total of three (3) workouts per week: Saturdays, Tuesdays, and Thursdays. There is a possibility of a Wednesday workout, as an option.

Orientation Sessions: Tuesday, May 21 and 28, 2013, 7pm.

* Ages 18 and up
* Ability to run for at least 4 continuous miles
* Active club membership is required.

If the participant is under medical care, has a medical condition or has not exercised recently it is recommended that the participant secure a clearance from their doctor before participating in this or any training program.

Required Supplies and Equipment: Water - bring one or two bottles to every session, fluid replacement, proper running shoes, watch or stop watch.

Suggested Supplies and Equipment: Hat, sunscreen, fuel belt, electrolyte replacements drinks,

Please note that headphones are not allowed.

Participants will be required to review and sign a program waiver.

Sign in Sheet: Participants will be required to sign in at the beginning of each session.

* Access to program information will require access to email.
* Participants and pace leaders will be added to a distribution list for e-mail communication.
* A calendar of weekly workouts and locations will be posted online.
* A Facebook Group page will be available for participants and pace leaders

Cost: $45 + Active club membership status (club membership is $20 for an individual or $35 for a family). All participants are required to be current PGRC club members.

The program fee will be used for supplies during training runs, a training t-shirt, medals/certificates, and a graduation celebration.

Please reply to Valerie Grasso at easy2exercise@gmail.com.