Greater Rochester Running Club Summer Clinic

Greater Rochester Track Club Summer Clinic

Coach Vickey Beaver

This 8-week series is designed for people of varying abilities and experience who want to practice techniques to improve efficiency, increase speed, and reduce injury risk while walking or running. This is not a learn-to-run program and is running-focused. However, the coach's typical clients include walkers and as such walkers are accepted. Walkers will be instructed as walkers, walk-runners as walk-runners, and runners as runners. Walkers need to be able to walk and runners need to be able to run at least a mile comfortably on the first day of the program. 

Athletes will meet weekly from 6:00 p.m. to 7:30 p.m. Sessions start at the bleachers. The clinic will feature a variety of topics preceding weekly workouts and finish with a 1-mile track race on the final Monday. Athletes should come prepared to workout outside, rain or shine. 

Format

• Check-in and weekly topic
• Warm-up
  • Dynamic Stretches
  • Drills/Exercises
• Track Work
• Cool-down
  • Static Stretches

Key Details

• Meets at Roberts Wesleyan College in North Chili at the outdoor track adjacent the Voller Athletic Center
• Park in F Lot in front of Voller Athletic Center (restrooms are available inside) or Lot C (no restrooms); it takes a few minutes to get from the lot to the bleachers; both offer free parking that doesn't require a pass
• Clinic meetings start promptly at 6 p.m.
• $60 for GRRC Members (discount given at registration)
• $80 for Non-Members (includes annual membership dues)
• Signup includes the culminating 1-mile clinic race on the final Monday
• First workout includes a best-effort baseline mile to establish how quickly you currently walk, walk-run, or run a mile; it is not a race
• Bring a water bottle, sweat towel, and exercise mat or towel for anything we do on the ground
• If you have a sports watch, use that 
• Use sunscreen and bug spray as needed
• Bring something for notetaking, if you like to do so (this is important the first session as you need to note paces for various workouts)
• Topics may be expanded on or introduced via email throughout the clinic

Planned Presentation Topics*

1. Introductory week will take some time to go over seasonal training safety
2. Go over how target paces are derived and how to use them
3. Chiropractic
4. Physical Therapy
5. Yoga
6. Recovery (Massage and Podiatry)
7. Working with Local Coaches

*Topics are not necessarily listed in the order they will be presented. Guest speakers will present topics as often as possible. On some occasions, speakers may lead part of workout to demonstrate their discipline's applicability. Presentation topics and presenters may change due to circumstances beyond the coach's control.