Thank you for joining Potomac Valley Track Club's Young Flyers youth track & field program!

Our next session is Sunday, October 18, from 3:00 PM to 5:00 PM at Thomas Jefferson Community Center, 3501 2nd Street South, Arlington VA 22204.

TJ is one block south of Arlington Boulevard (Route 50) and one block east of Glebe Road (Route 120). Parking is ample and free. Enter thru the main entrance, Door #12, next to the playground.

Directions: Arlington Blvd. (US 50), south on Irving Street (1/4 mile east of Glebe Road), west on 2nd Street South, entrance on right thru Door #12

Each week, I shall send you a message about the program on the upcoming Sunday.

BIG NEWS: Pacers Running Store, 10427 North St, Fairfax VA 22030 (703-537-0630) sells children's sizes of running shoes, and owner Chris Farley offers a 10%B store discount to members of 2015 Young Flyers. Bring a copy of this message with you when shop.

Please tell your friends who have young athletes that we welcome new participants. They can sign up on-line or on paper on any Sunday afternoon. See www.pvtc.org/youth for full information.

We thank our dedicated coaches: Albert A. Arcand Jr., James Barr, Jim Darr, Jane Greenberg, Zachary Harris (joining us this week), Mark Quinton Jordan, Art Klein, Betsy Peace, Abdelillah Razah (joining us this week), Andrzej H. Sakaluk, Chuck Williams, and Jay Jacob Wind

Here is our daily schedule:

o 2:30-2:40 PM Administrators and parent volunteers arrive to set up check-in -- please help us unload the coach's van outside Door #12

o 2:45-2:55 PM: Athletes and parents arrive, enter thru Door #12, and pick up your name tag in the lobby outside the gym

o 3:00 PM: Introductions, circle time - stretching and strengthening exercises and my prepared lecture on Running Equipment

o 3:20 PM: Break into 6 groups:

oo Beginning Sprint (50 / 100 meters) for athletes in K, 1st, or 2nd grade

oo Middle distance (200 / 400 meters) for athletes in 3rd, 4th, or 5th grade | ONE GROUP

oo Beginning long distance (800 meters, one mile) for athletes in 6th, 7th, and 7th grade | BEGINNER | ADVANCED

oo Race Walk for all ages

oo Advanced sprint for all ages (athletes who have competed extensively at short distance races)

oo Advanced distance for all ages (athletes who have competed extensively at long distance races)

o 4:00 PM: Re-group for water and break into groups:

  • Hurdles
  • Middle distance
  • Long distance
  • Race walk
  • Shot put
  • Sprint
  • Standing Long jump
  • Turbojavelin throw
  • High jump

    o 4:30 PM: Regroup into four-person 4x200 meter relay teams

    o 4:55 PM: Regroup to thank all the coaches and enjoy post-workout refreshments

    Each week, one of the families brings post-workout refreshments -- 2 gallons of apple juice, 50 pieces of fruit, 50 energy bars.

    Trader Joes, 1109 North Highland Street, will have a package ready for pick-up and purchase. Ask for SHARON at the customer service desk

    We currently have families signed up to provide refreshments on these dates:

  • Sunday, October 4 -- Parents of Farouk Boudjemaa
  • Sunday, October 11 -- Parents of Gabriel Crutchfield
  • Sunday, October 18 -- Parents of Jason Williams
  • Sunday, October 18 -- Parents of Zachary Cohen
  • Sunday, October 25 -- Parents of Kazuki Maeda
  • Sunday, November 1 -- Parents of Cameron Tyskowski
  • Sunday, November 1 -- Parents of Aurelia Del Bagno
  • Sunday, November 8 -- Parents of Zachary Sharrock
  • Sunday, November 15 -- Donated by Safety And Health Foundation, delivered by Coach Jay
  • Sunday, November 22 -- DOnated by Trader Joe's, picked up by Coach Jay
  • Sunday, November 29 -- Parents of Tiago Woodyard
  • Sunday, November 29 -- Parents of Lisa Gaspari
  • Sunday, December 6 -- Parents of Stephen A. Ralis
  • Sunday, December 13 --

    Athletes:

    o Sunday will be chilly but sunny. Please wear a warm shirt, jacket, and gloves so we can go outdoors if not too cold <>P o For indoor track, please wear light clothing and running shoes (not spikes, not court shoes or street shoes)

    o On nice days, we run some of the time outdoors, so prepare for the weather -- jacket, hat, gloves, sunglasses, sunscreen if you're sensitive

    o Please bring a filled water bottle with your name written on it.

    Parents:

    I have four prepared five-minute lectures:

  • October 4: Running Equipment
  • October 11: Planning Your Training and Competitive Theory
  • October 18: Physiology and Human Performance -- THIS WEEK'S SPECIAL!
  • October 25: Nutrition -- the Sunday before Hallowe'en

    On the five Sundays in November and the first Sunday in December, we welcome any of the parents to present a prepared five-minute lecture on any topic that will help our young athletes. In past years, our parents have lectured on fascinating topics:

    o Posture and Balance

    o The Limits of Human Performance

    o The progression from young athlete to high school to college to national championships to International Competition to the Olympic Games

    o Allergies and how to avoid allergens when running

  • I shall be absent on November 1 to run New York City Marathon
  • I shall be tardy on November 15 because I direct a marathon in Carderock MD that morning startng at 8:00 AM, and somebody always takes 7 hours to finish.
  • On those days, Coaches Jim Darr, Art Klein, and Betsy Peace will be in charge.

    On a personal note, I run or volunteer at races every weekend. Feel free to ask me how I finished.

  • On Saturday morning at 9:45 AM, I ran Baltimore Half Marathon in 1:55:44, good for 4th in my M65-69 age group.
  • Alas, awards go only for the top three, but I had a GREAT race and learned some really cool tricks

    At all our workouts, we welcome parents to run with their young athletes. Think of it as Suzuki running!

    We look forward to coaching your young athletes this season. Welcome aboard!

    -- Thank you
    -- Jay Jacob Wind, secretary
    -- Potomac Valley Track Club
    -- www.pvtc.org/youth
    -- 703-927-4833

  • PS -- Every Sunday, we conduct two recycling efforts:
  • Please bring crushed empty aluminum cans for one of our coaches to takes them to a Southern Maryland Transfer Station for $0.30 per pound
  • Please brung used but not abused old running shoes for donation to www.morefoundationgroup.org

  • Also, every Sunday, we promote membership in Potomac Valley Track Club -- see www.pvtc.org/join
  • PVTC membership cards are available at the front desk when you check in for each Sunday's workout
  • At check-in, please pick up your athlete's name badge, and at the end of the day, please deposit the name badge in the box provided, so we can re-use them week-after-week
  • Our check-in volunteers will accept new registrations every Sunday and hand-write badges for new athletes
  • At the end of October, for delivery early November, we place our order for PVTC-logo competition t-shirts for all the athletes and for the parents who pre-ordered
  • You may also order adult t-shirts for $10 extra at the check-in desk. Please wait till all the young athletes check in
  • You may enter our winter track meets on January 10, January 24, and February 7, 2016, at any time -- free for students up to 8th grade, $3 per meet for high school students, $4 per meet for adult members of PVTC, $5 per meet for other adults (deduct $1 if you enter all three meets at once)
  • Our youth track program is SPECIFIC TRAINING for those three competitive meets, also for meets at Episcopal High School in Alexandria, Hagerstown MD Community College, and Prince George's Sports & Learning Complex in Landover MD

  • We always need adult volunteers for our coaching staff, and we welcome you
  • We also welcome high school students to serve as assistant coaches, and we love to sign volunteer certification forms and to write letters of recommendation for college and for jobs