Greater Rochester Track Club Spring Clinics and Track Workouts
Coaches & Hall of Famers Michael Reif and Carolyn Smith-Hanna
Beginner to Champion Runners, Have We Got a Clinic For You!
Series will help you get faster, go longer.
The Greater Rochester Track Club is pleased to present an all new Spring Series of Clinics andSeries will help you get faster, go longer.
Track Workouts starting April 23, 2009 at Nazareth College. GRTC Hall of Fame Coaches
Mike Reif and Carolyn Smith Hanna will teach the basics and help you design and implement
your own personal training plan at whatever level you are at. Beginning runners to Champion
level runners will have the opportunity to design with the coaches a 6 month training schedule
and learn the science and motivational tricks behind it all. The series, held on Thursday’s for
seven weeks (except for May 28th JPMCCC race day) will include a brief clinic on topics related
to improving your current level of performance, a track workout and conclude with the
culminating event of the Charlie McMullen Mile, a Rochester Runner of the Year race on the
track.
The results would be: improved understanding of training, fitness level, race times, and
experiencing quality workouts with fellow runners. Runners should come to the track prepared to
run, rain or shine. GRTC membership is required. Participants are required to sign up in advance
on the form below. At least two weeks of walking and/or running is recommended prior to
attending - so get going NOW!
• Clinics begin at 5:45 pm at the track.
• Meet at the Track each Thursday
• Only $30 for GRTC Members!
Schedule
The program will be held at the Nazareth College Track (Pittsford) starting at 5:45 on the
following dates:
1. Thursday April 23 – What’s Your Goal? Developing Your Plan
2. Thursday April 30 – Training Smart
3. Thursday May 7 – Look & Run Like a Champion
4. Thursday May 14 – Fuel For The Long Run
5. Thursday May 21 – Avoiding the Pain in the Butt
6. Thursday June 4 – Having Fun And Good Results At The Races
7. Thursday June 11 – The Charlie McMullen Mile – race and/or assist
There is no Workout/Clinic on May 28th due to JP Morgan Chase Corporate Challenge race.
Beginner Level - Goal is to run 20 minutes by the end of the series.
Intermediate Level - Goal is to improve speed, endurance, and 5K - 10K race times.
Advanced Level - Goal is to improve speed, endurance, and time to place in top 25% at local
races.
Sprinter - Goal is to improve speed, strength, form, and starts for track workouts and aces.
Entry Form:
grtc_clinics_workouts_09