We are honored to coach your young athlete this season!

Our last two workouts this season are Sunday, December 4, and Sunday, December 11, 3:00-5:00 PM, at Thomas Jefferson Community Center, 3501 2nd Street South, Arlington VA.

Doors open at 2:45 PM. When you arrive, please obtain your young athlete's name tag and pin it on. Please return the name tags after the workout so we can realphabetize them for our next workout.

As always, we begin with circle time at 3:00 PM, including static stretching led by Coach Jay Jacob Wind and dynamic warm-up lked by Coach Feru Dadi Wake. Coach Jay will present a short talk on what to expect today and next Sunday.

During Coach Feru's warmup, Coach Jay solicits 6 adults with stopwatches to serve as individual timers in our 55-meter practice starting at 3:20 PM. Please bring your stopwatches. We need your help.

Immediately after the warm-up, all young athletes move to the starting area of the 55-meter at the north end of the gym, where Washington-Lee High School stores its equipment.

We group athletes into heats of six each and set them off with a whistle. When each one finishes, that athlete's individual timer tells the athlete the finish time in the 55-meter dash.

After the 55-meter dash, athletes report to their practice station.

If Sunday's weather is nice, Coach Jim Darr and Coach Desta Beriso Morkama will take the long-distance group (6-7-8 graders and distance specialists) outdoors on the lovely half-mile trail and 24-acre park around TJ.

Coach Jay and Coach Abdelillah Razah stay indoors with the middle-distance group (3-4-5 graders and other middle distance specialists) and run 6 to 8 repeats of (200-meter run + 200-meter walk-and-talk).

Coach Betsy Peace, Coach Feru, and Coach Chuck Williams stay indoors with the short-distance sprint group (1-2 graders and other short-distance specialists.

Coach Albert Arcand and Coach Art Klein may stay indoors or go outdoors with the race walk group (all ages).

Each Sunday, please bring a filled water bottle marked with your young athlete's name. Please dress for the weather on the Sundays when we're outdoors. If the weather forecast is chilly for a Sunday, please wear a comfortable long-sleeve shirt over a lightweight athletic t-shirt, and bring a hat and gloves.

At 4 pm, we break for water, followed by specialties -- hurdles, shot put, turbo-javelin thrown, racewalk, and more sprints and distance.

Then at 4:30 pm, we break to form relay teams of 4x200m.

We finish with refreshments at 4:50 pm. We thank parents for bringing our post-workout picnic.

December 4

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We currently have about 80 students, and we're still opoen in the last two Sundays. Please tell your friends about the workouts -- we love to have groups of students all from the same school or neighborhood so they can practice together during the week. Sign up via www.pvtc.org/youth.html

Feel free to call me any time with questions at 703-505-3567. For the recorded message about the program, call 703-927-4833.

THIS SUNDAY: We have child-small competition t-shirts for our young athletes who did not previously get their size. ALSO: We have certificates of completion. If you can attend this Sunday, December 4, but not on December 11, please pick up your certificate of completion this Sunday.

CONTINUED PRACTICE SESIONS: We now have open practice on Mondays and Wednesdays at 7:00 PM on the indoor track at Thomas Jefferson Community Center. Entry is free for young athletes, but adults must have either a membership or buy a one-day pass. The workout is always 10x200m with a 200m walk between each round. At least one experienced adult coach is always on-site to lead the workout, usually me, occasionally Coach Elizabeth Row. The workout is free, or you may donate $5 to the coach.

Indoor track meets begin soon.