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

Our third session is Sunday, October 19, 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.

The rest of our t-shirts will be ready next week! We need someone to pick them up late next week by Sunday from Bobby Briggs, 6207 Duntley Court, Springfield VA 22152. If you can pick them up and bring them next Sunday, please contact Bobby directly (, 703-913-6338). ).

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 thank our coaches, thrower / decathlete James Barr, Kurtis Anthony Blair, Eric Carlson, Jim Darr, race walker Art Klein, Jinny Lay, Betsy Peace, Abdelillah Razah, long jumper Ernest Rutherford, sprinter Joan Syers, race walker Jim Wass, Chuck Williams, Hank Wilson, Jay Jacob Wind, Joe Witzig, and Amanda ZumBrunnen.

Here is our daily schedule:

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 this week's prepared lecture: PHYSIOLOGY AND HUMAN PERFORMANCE FOR THE YOUNG RUNNER

o 3:20 PM: Break into 6 groups:

oo VERY short distance (50 meters and fundamentals) for athletes in kindergarten (led by Coach James Barr)

oo Short distance sprints (50 / 100 meters) for athletes in 1st and 2nd grade (led by Coach Betsy Peace)

oo Middle distance (200 / 400 meters) for athletes in 3rd, 4th, and 5th grade (led by Coach Jay Jacob Wind)

oo Long distance (800 meters, one mile) for athletes in 6th, 7th, and 7th grade (led by Coach Jim Darr)

oo Race Walk for all ages (led by Coaches Art Klein and James Wass)

oo Advanced sprint for all ages -- athletes who have competed extensively at short distance races (led by Coach Eric Carlson)

oo Advanced distance for all ages -- athletes who have competed extensively at long distance races (led by Coach Hank Wilson)

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 (led by Coach James Barr)

oo Long jump (led by Coach Ernest Rutherford)

o 4:30 PM: Regroup and form four-person 4x200 meter relay teams (led by Coach Chuck Williams)

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. Now on our web page is the refreshments list:

  • 10/05/2014 Tamaki Nishimura
  • 10/12/2014 Jerry Chollette
  • 10/19/2014 Ken Halla, Seema Nanda
  • 10/26/2014 Kyung and Doug White
  • 11/02/2014 Chris and Erika Belen, Karen Voight, Mamie Nickelberry, Page and Renny Griffith
  • 11/09/2014 Eugene and Deitra Schneeberg, Loilette Loderick
  • 11/16/2014 Meighan and Aaron Fongyen
  • 11/23/2014 Judy & Peter Mulcahy
  • 11/30/2014 Jason Dalley, Jay & Emily Joyner, Louella & Mel Maxwell
  • 12/07/2014 Chris & Lisa Johnson, Michael Cantwell, Nate Gannon
  • 12/14/2014 Sarinda Ly


    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 Season 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 Carlson and Coach Jim Darr 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 Sunday, November 23, Friends of Thomas Jefferson Park will stage two races:

  • 2:00 PM - Half Mile Dog Trot -- bring your dog and enjoy a half-mile romp, one loop around TJ Park
  • 2:30 PM - One Mile Trail Race -- for all ages and abilities -- enjoy a fast race, two loops around TJ Park

    On a personal note, I run races every weekend. On Saturday morning, I ran Baltimore Half Marathon in 1:42:32, 4rd in my age group.

    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