Mark Lawrence

Avid road and trail runner who has completed over 50 events of marathon distance or longer(most of them since turning 40) including many 50 mile races and two Boston Marathons.  Former military officer who has run for fitness for over 30 years.  Mark specializes in helping people find the joy of running as he did in his 5 years as President of the Frederick Steeplechasers Running Club, a 35 year old organization that quadrupled in membership during his tenure.

Mark completed the American Council on Exercise Personal Trainer Course in 2009, ChiRunning / Walking Instructor Certification Training in 2011, USATF Coaching Certification in 2012 and is now offering ChiRunning and Walking instruction through SELF-PROPEL, LLC where he hopes to continue to share and teach the joy of running to an ever widening audience. 

He currently serves on the Board of Directors for the Frederick Steeplechasers, and on the Parks & Recreation Commission for the City of Frederick.  He organizes group runs designed to accomodate all levels of runners, conducts youth running programs, helps to orchestrate countless road races throughout the area, and is a sought after speaker for his insight on the techniques and benefits of distance running for fitness, longevity, and fun!

Motto:  Running and walking are exercises of freedom.  Keep moving forward!

• Events

	Venue	Location	Date	Time	Cost	More Info
	William Talley Recreation Center	Frederick , MD	March 12, 2012	1:00-4:00 pm	$120 for City resident, $130 for non-resident	More Info ChiWalk/Running Level 1   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD March 12, 2012 1:00-4:00 pm $120 for City resident, $130 for non-resident Details: In this training, you will learn the proper techniques for efficient and supportive walking and then transferring and applying those techniques to light running to get you moving smoothly and efficiently.  This class is recommended for walkers and novice runners, or more experienced runners who are having problems with impact injuries and/or efficiency issues and want to start from the beginning.  Chief objectives are to learn the basic principles of posture, lean, ankle lift, and arm swing with an introduction to stride length and cadence all taught indoors. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	March 13 - May 1st (every Tuesday)	6:00-7:00 pm	$200 for residents of Frederick, $210 for non-residents	More Info Couch to 5K the Chi Way   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD March 13 - May 1st (every Tuesday) 6:00-7:00 pm $200 for residents of Frederick, $210 for non-residents Details: Combines all the lessons of the Level 1 and Level 2 Chi Running classes with an 8 week couch to 5K program done in beautiful Baker Park area.  Class will meet at the Wm. Talley Rec. Center.  Eight session program meeting Tuesday evenings with workout plans provided for the other days of the week.  Appropriate for entry level runners or run/walkers.  Program timed to get participants ready for the Frederick Running Festival 5K on Saturday, May 5th (race participation optional). Special Offer:  FREE entry into Frederick Running Festival (May 5th), . . . and a Run/Walk Metronome (great training tool to engrain the Chi technique) to anyone who completes a Level 1 class and the 5K program! Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	March 17, 2012	1:30-4:30 pm	$120 for City resident, $130 for non-resident	More Info Chi Running Level 2   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD March 17, 2012 1:30-4:30 pm $120 for City resident, $130 for non-resident Details: Recommended for runners who have had the Level 1 training or have some background of knowledge or experience with naturalistic running approaches.  Class will include a quick review of the basic building blocks of posture, lean, ankle lift, and arm swing; and then build on those emphasizing how to improve performance through stride length and cadence.  The combined principles are then applied to running on various types of terrain, along with pre-run loosening and post run stretching techniques, and discussion of proper footwear for runners.  Note:  Classes will include group runs covering a mile or more, so be prepared to go outside. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	March 31, 2012	2:00-5:00pm	$120 for City resident, $130 for non-resident	More Info ChiWalk/Running Level 1   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD March 31, 2012 2:00-5:00pm $120 for City resident, $130 for non-resident Details: In this training, you will learn the proper techniques for efficient and supportive walking then use those techniques to transfer and apply to light running.  This class is recommended for walkers and novice runners, or more experienced runners who are having problems with impact injuries and/or efficiency issues and want to start from the beginning.  Chief objectives are to learn the basic principles of posture, lean, ankle lift, and arm swing with an introduction to stride length and cadence all taught indoors. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	April 17, 2012	2:00-5:00pm	$120 for City resident, $130 for non-resident	More Info Chi Running Level 1   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD April 17, 2012 2:00-5:00pm $120 for City resident, $130 for non-resident Details: Learn the technique that has helped millions walk and run more comfortably and with less effort by improving alignment and reducing impact and injuries.  In this training, you will learn the proper techniques for efficient and supportive walking that will keep you moving forward for a lifetime.  Once the walking base has been established, then the techniques are applied to light running.  This class is recommended for walkers and novice runners, or more experienced runners who are having problems with impact injuries and/or efficiency issues and want to start from the beginning.  Chief objectives are to learn the basic principles of posture, lean, ankle lift, and arm swing with an introduction to stride length and cadence all taught indoors. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	April 21, 2012	1:30-4:30 pm	$120 for City resident, $130 for non-resident	More Info Chi Running Level 2   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD April 21, 2012 1:30-4:30 pm $120 for City resident, $130 for non-resident Details: Recommended for runners who have had the Level 1 training or have some background of knowledge or experience with naturalistic running approaches.  Class will include a quick review of the basic building blocks of posture, lean, ankle lift, and arm swing; and then build on those emphasizing how to improve performance through stride length and cadence.  The combined principles are then applied to running on various types of terrain, along with pre-run loosening and post run stretching techniques, and discussion of proper footwear for runners.  Note:  Classes will include group runs covering a mile or more, so be prepared to go outside. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1
	William Talley Recreation Center	Frederick , MD	May 1, 2012	1:30-4:30 pm	$120 for City resident, $130 for non-resident	More Info Chi Running Level 1   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD May 1, 2012 1:30-4:30 pm $120 for City resident, $130 for non-resident Details: Learn the technique that has helped millions walk and run more comfortably and with less effort by improving alignment and reducing impact and injuries.  In this training, you will learn the proper techniques for efficient and supportive walking that will keep you moving forward for a lifetime.  Once the walking base has been established, then the techniques are applied to light running.  This class is recommended for walkers and novice runners, or more experienced runners who are having problems with impact injuries and/or efficiency issues and want to start from the beginning.  Chief objectives are to learn the basic principles of posture, lean, ankle lift, and arm swing with an introduction to stride length and cadence all taught indoors. Link for More Info: 07
	William Talley Recreation Center	Frederick , MD	May 12, 2012	1:30-4:30 pm	$120 for City resident, $130 for non-resident	More Info Chi Running Level 2   Venue Location Date Time Cost William Talley Recreation Center Frederick , MD May 12, 2012 1:30-4:30 pm $120 for City resident, $130 for non-resident Details: Recommended for runners who have had the Level 1 training or have some background of knowledge or experience with naturalistic running approaches.  Class will include a quick review of the basic building blocks of posture, lean, ankle lift, and arm swing; and then build on those emphasizing how to improve performance through stride length and cadence.  The combined principles are then applied to running on various types of terrain, along with pre-run loosening and post run stretching techniques, and discussion of proper footwear for runners.  Note:  Classes will include group runs covering a mile or more, so be prepared to go outside. Link for More Info: http://www.activityreg.com/clientpage.wcs?clientid=FREDERIC&siteid=1