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

Our first session is Sunday, October 5, 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.

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 for full information.

We welcome back coaches Kurtis Anthony Blair, Eric Carlson, Jim Darr, Betsy Peace, Abdelillah Razah, Chuck Williams, and Jay Jacob Wind. We welcome our new coaches: race walker Art Klein, middle distance runner Amanda ZumBrunnen, and long distance runner Joe Witzig.

Here is our daily schedule:

o 2:15 PM this Sunday only: coaches' meeting on the park benches outside Door #12

o 2:50-2:55 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 Short distance (50 / 100 meters) for athletes in K, 1st, 2nd, or 3rd grade

oo Middle distance (200 / 400 meters) for athletes in 4th or 5th grade

oo Long distance (800 meters, one mile) for athletes in 6th, 7th, and 7th grade

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 6 groups:

oo Sprint

oo Middle distance

oo Long distance

oo Race Walk

oo Throws (discus, javelin, shot put)

oo Long jump

o 4:30 PM: Regroup and form 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 -- 50 juice boxes, 50 pieces of fruit, 50 energy bars. We currently have nobody signed up to provide refreshments on these dates:

o October 5

o October 12

o October 26

o November 23

We have 2 families signed up for October 19 and 5 families signed up for November 2 -- aha! post-Hallowe'en goodies! Maybe if you signed up for one of those dates, can you switch to the October 5, October 12, October 26, or November 23.


o 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. I always bring extra water bottles to give away


I have four prepared lectures:

o October 5: Running Equipment

o October 12: Planning Your Training and Competitive Theory

o October 19: Physiology and Human Performance

o October 26: Nutrition -- the Sunday before Hallowe'en

I shall be absent on November 2 to run New York City Marathon and most likely absent on November 16 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, Coach Eric and Coach Jim will be in charge.

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

On a personal note, I run races every weekend. This Sunday morning, I shall run Woodrow Wilson Bridge Half Marathon. Feel free to ask me how I finished.

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
-- 703-927-4833