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R e s o u r c e s 

 

 

 

   Mercury Masters Coaching Offerings

   By Donna Checkan

 

    Coaching Philosophy:

  • Each runner must improve in some discernable way.
  • My focus is on form: efficient running maximizes available energy

                        and reduces the risk of injury.

  • Stretching is key to keeping muscles and joints in good health.
  • Strength training is an essential supplement to run training.
  • Effort days must be followed by recovery days.
  • Proper nutrition will enhance your performance.
  • Positive energy from the group and the coach are necessary for success,

as individually defined.

  • Workouts must push you, but must also be fun.
  • Group safety is a priority.
  • Professionalism from the coach and the participants is imperative.
  • Running and walking are sports for a lifetime.
  • Cross-training can enhance your performance.
  • Each workout must have a purpose, and keep within the goals of the

                        10-week session/individual’s goals/philosophy of the team.

  • Time must be respected – arriving on time and using time efficiently.
  • Workouts must have a routine – consistent format, meeting time and

                        meeting place.

  • Feedback is encouraged, positive and constructive – this is the only

                        way we grow.

  • Effective communication between all parties in a coaching relationship

                        is necessary for everyone’s success.

  • Women need consistent, positive feedback.
  • I am a coach, not an M.D.
  • Physical, emotional and social needs are of equal value – the body,

                        mind and spirit must be nurtured.

 

  Summer 2008 Schedule

   The 10 weeks Summer Workout Session starts on June 18 and goes to August 20. 

  

   Schedule for Summer 2008 Wednesday night workouts: 

   Subject to change.

 

            All sessions are on Wednesday evenings at 6:30 pm

 

     1.       Wednesday,  June 18,  2008      Reservoir Speedplay

     2.       Wednesday,  June 25,  2008      North Meadow Outdoor Circuit

     3.       Wednesday,  July 02,   2008      Sand to the Rock Hills

     4.       Wednesday,  July 09,   2008      Bridal Path Negative Splits

     5.       Wednesday,  July 16,   2008      Reservoir 1/2M Pacing

     6.       Wednesday,  July 23,  2008      West Side Uphills

     7.       Wednesday,  July 30,  2008      Great Hill Track Repeats

     8.       Wednesday,  August 06, 2008   East Side Ups + Downs

     9.       Wednesday,  August 13, 2008   2:1 Minute Timed Speedplay

     10.     Wednesday,  August 20, 2008   Coach’s Choice

 

   We meet each Wednesday evening at 6:30pm at NYRR,  9 East 89th Street.

  

   The workout takes place in Central Park, mostly on soft surfaces.

   The workout is open to all team members regardless of pace.

   Since stretching is key to keeping muscles and joints in good

   health, each workout begins with a group stretch and form check,

   then ends with a group stretch. We return to NYRR to pickup bags by 8:00pm.

 

   Purpose: To stay healthy, build team cohesion, nurture body/mind/spirit.

 

   All Merms are welcome to join the 1st Session on June 18th  for free

   to tryout the group workout.

 

   The cost is $85 for the 10 sessions.  Please bring a check

   (payable to Donna Checkan) to the first session.

 

   Sliding scale available, contact Donna Checkan.

 

   For additional information, contact: Donna Checkan, Mobile 917-416-4845

   or e-mail: dcheckan@spenceschool.org

 

  

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