Annapolis Striders 10K Running Class

The Annapolis Striders are proud to announce that after much success the last seven years, we are again offering the 10K running class. This class is intended for those who are looking to advance from a 5K to a 10K distance or looking to improve their 5K or 10K performances. This class is open to all types of runners, fast, slow, short, tall, we take everyone who enjoys running!

Class meets: **Starting on Tuesday September 15^th and then continuing on Tuesdays and Saturdays from September 15^th through November 21^st. Ten weeks to a better 8K or 10K!

Graduation “Exercise” will be the Cold Turkey 10K Race on November 22^nd.

Cost: $20. Must be a member or join to participate.

Time/Location: On Tuesday, September 15^th, we will meet at 6:15 pm at Mile 1 on B&A Trail. (Arnold Station Road—park behind shopping center.) From September 15^th to October 6^th, we will meet on Tuesdays at 6:15 pm at Mile 1 on B&A Trail. (Arnold Station Road—park behind shopping center.) Then starting October the 13^th, the class will meet at the Big Vanilla in the community meeting room at 6:15 p.m. (Please park in the college parking lot.)

Saturday: 8 am Start – will be announced, but will vary from various scenic locations, such as Naval Academy Gate 8, scenic overlook at War Memorial, Kinder Farm Park, Mile 7 on B&A trail, Mile 1 on B&A trail.

Training to include: Fartlek, cruise intervals, easy speed, tempo runs and hills with the objective to train, not strain, to do better 5, 8 or 10K and have fun at the same time.

Lecture sessions: Healthy living for today’s runner by Sage House, injury prevention, runner’s safety, yoga, nutrition, running attire, pre-warm up exercises and cross training.

Premiums: Long sleeve t-shirts to all who complete the course, short sleeve running shirt to wear during races, discount at Annapolis Running Shoppe, discount at Sage House, a personal reward program at Fleet Feet of Baltimore, discount entry to Cold Turkey 10K, and more in the works!

For more information contact:

Donna Cogle at 443-623-6628 (Cell) email - rundonna1@aol.com

Kathy Hanson email – khanson21401@yahoo.com

Lynne Traher at 410-303-6235 email - Lynne.Traher@ssa.gov

Jenny Hasbrouck at 410-721-7994 email – jen_hasbrouck@mac.com

Joe Hatcher at 410-491-8695 email – threehatchers@comcast.net

You can also mail applications to Donna Cogle at 306 Sharon Drive, Pasadena, MD 21122. Please make checks payable to the Annapolis Striders.

APPLICATION FORM – 10K Running Class

LAST NAME _______________________ FIRST NAME: _______________________

STREET: ___________________________ ST: ______ ZIP CODE: _____________

BIRTH DATE: _______________GENDER: M:____F:____ STRIDER: Y:___N:____SHIRT SIZE ______

PHONE: _______________________ EMAIL: _______________________

WAIVER AND RELEASE: I recognize that participation in this activity may involve certain hazards. I understand that I should not participate unless medically able. I assume the risks associated with involvement in this activity, including but not limited to falls, contact with participant, effects of weather and road and traffic conditions, and these risks being known and appreciated by me. Having read this Waiver Release and considering the acceptance of my application, I, for myself and anyone entitles to act on my behalf, waive and release the Annapolis Striders, Inc., the Road Runners Club of America, all sponsors and host, and their representatives and successors, from any claim of liability arising from my involvement in this activity.

SIGNATURE OF ENTRANT ________________________________________ DATE_______________

SIGNATURE OF PARENT IF ENTRANT UNDER AGE 18 ______________________________