GRTC 2017 SPRING TRACK WORKOUT CLINIC Begins April 26th, 2017

April 26th at Nazareth College will be the first evening for this year’s GRTC track workout clinic. Now in its 23nd year, the track clinic is one of the best benefits that your GRTC membership affords you, and a rewarding and enjoyable time to spend with other runners. Under the coaching of Mike Reif, (2004 GRTC Hall of Fame member and coach of the Genesee Valley Harriers) and Carolyn Smith-Hanna (2002 GRTC Hall of Fame Member and age group World Record Holder in the Mile) this is a chance for runners of all levels to learn the training techniques and principles to improve their running and get more enjoyment out of our sport. 

Meeting at Nazareth College weekly on Wednesday nights at 5:45 PM, each session includes a half hour instructional presentation on training principles, injury prevention, nutrition, stretching and other topics that we all need to know and often refresh on. This is followed by a half hour of group stretching and exercises. Then the track workout schedule itself takes place for the remaining hour. Each participant will work with the coaches to develop a workout schedule tailored to their own fitness level and running speed. The program includes setting up a schedule of runs (and rest!) to do on one's own through the week based again on the individual's own level. Over the eight-session schedule, one can expect to improve their running and most importantly learn the principles to continue throughout the year to meet one's running goals.

The track clinic is really for everyone at every level and includes seasoned regulars who come each year, fast runners, middle of the pack runners and, importantly, new runners who are just starting our sport and want to learn how to train, run well and run injury free. It is perhaps the new runners who in fact can benefit the most and who in the past have enjoyed the clinics the best. Here are some quotes from past attendees: “Learning tons!  Each week I learned so much and have changed my running”; “I need to learn to run differently as I age.  As goals change with age, training and running knowledge need to adapt”; “Excellent topics, very supportive atmosphere”; “I know I am a much more informed and confident runner“. 

And most important of all, this is fun! Perhaps the best fun your can have for just $45 for the whole series for members and $65 for non-members (includes one year GRTC membership). The track clinic is a great opportunity for runners of all levels, all ages and with all distance goals (from casual running to marathons) to meet new people, strike up new friendships and find individuals at similar levels to run with. I have made some great and long lasting friendships through the track clinics and hope that all of you can do that too. For the seasoned veterans, welcome back this year. If you have never come, don't miss out on one of the best benefits your GRTC membership provides. Hope to see you there this year. 

For information contact: Doug Jones at email: 
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Sign up on line through our website ( through runsignup:



Greater Rochester Track Club Spring Clinics and Track Workouts

Coaches/Hall of Famers Michael Reif and Carolyn Smith-Hanna



Beginner, Intermediate, and Advanced Running Programs are offered for this 8-week series. Runners should come to the track prepared to run, rain or shine. Participants can sign up in advance sending in the form below or are encouraged to sign up on line. One can also sign up on site the first night at Nazareth College. 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.  Warm-up and track workout begins at 6:15 pm.

• Meet at the Nazareth College Track each Wednesday

• Only $45 for GRTC Member – includes entry in the McMullen Mile! 

Non-members pay an additional $20 which covers one year’s GRTC membership (total = $65)  



 Week  Date

   1       April 26            Running – What’s this all about?

   2       May 3              Ways to train for maximum benefit

   3       May 10             RunSmart – how we run.

   4       May 17              Fueling your engine

   5       May 24             How do I reach my goal

   6       May 31             Adventures in Running . . . getting outside your comfort zone

   7       June 7              Avoid the injuries – do things right

   8       June 9              How fast can I run a mile? The McMullen Mile


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.




Send Registration & $45 (GRTC Members) or $65 (non-members, includes 1-year $20 membership fee) to:

Doug Jones 26 Cranston Road Pittsford, NY 14534  

Make checks payable to: GRTC


Name: _____________________________ Male ___ Female ___ Age: ____ DOB _____________


Address: ________________________________________  Home Phone: ______________________


Town: __________________________ Zip _____________ Work Phone: _____________________


E-Mail:  _________________________________________


Current activity level: 

I am running/walking approximately ______ miles/week.  My longest walk/run for the past 6 weeks has been _______ miles.  

My most recent times have been: _________________________________________________________. 

I am signing up for: Beginner Level _____ Intermediate Level ____ Advanced Level ____ Sprinter ____ Event: _______________________


In consideration of your accepting this application, I, the undersigned, for myself, my heirs, and assigns, herby waive and release any and all claims for personal

damages that I may have against Nazareth College or the Greater Rochester Track Club, its officials, coaches, and instructors.



Athlete's Signature: ____________________________________________ Date: ________________



Parent Signature (if under 18 years of age): _________________________ Date: _______________




Membership renewal:



DougJonesSee you out on the road.
Doug Jones
President GRTC