This weekend Andrew will be leading the ride on Saturday leaving at 7:00 Am from the 14th St Ferry in Hoboken. Kristin will be leading the less aggressive group leaving at the same time. On Sunday Mike and Nicole will be leading a group ride leaving the 14th St Ferry at 7:00 AM.
Hello All,
This past weekend we had some great results at NJ State Olympic and Lake Placid Ironman. At the NJ State Griffin took the 3rd fastest swim of the race, Cheryl was able to break 3 hours for the first time, Eva took 3rd on the bike in her age group, and Kristin had another great performance finishing in just over 3 hours. Great job to everyone in the heat! At Lake Placid Megan, JD, Eoin, Eyal, and Norm all put out best times and inspired 13 more members of the club to sign up for next year! Megan just missed a slot to Kona, but still put in a great performance finishing in 10:56. Eyal was right on her heals coming in at 10:59. Eoin and Norm finished close as well in 11:34 and 11:38 respectively. J.D. had a great first Ironman finishing in 12:22.
On the racing front, Andrew Shore will be co-captaining a team of racers at the Clamman this year. It will be Monmouth County vs the World. We will be competing for the world and need to show the Jersey Shore what’s up. All you have to do is sign up at www.jsmultisport.com and let Andrew know if you want to join the team. Just send an email to to let him know you are in.
Good luck to everyone racing at Belmar and the River to Sea Relay this weekend!
Happy Training,
GC Tri
Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 
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WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals
5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)
**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.
**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home
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TOTAL TIME: approx. 60 minutes
TOTAL DISTANCE: approx. 6.5 miles
See you out there!
Megan
Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles
See you out there!Megan
Hi everyone,
Sorry for the late notice about tomorrow’s workout. This week’s workout is a descending ladder. I won’t be there so please help each other with pacing and keep an eye on each other with the heat.
Warmup: Jog to track, 2 laps striders
Main Set: 1600-1200-800-400-200-100 (see pace below); 45s standing rest after each interval
Cooldown: Jog back to Hoboken
*Pace: start out between 5-10K pace and you want to increase your pace as you descend the ladder. With each step down, run approximately one second per lap faster than the preceding interval. Don’t worry too much about exact paces but focus on feeling faster with each step down.
The heat won’t be as bad tomorrow so we’ll go back to our normal time. Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am. We should be back in Hoboken by 7:15am.
–Michael
Hi everyone,
In light of the very hot forecast for tomorrow I am going to start my ride at 6:00am. I still plan to brick so if anyone wants to join me I will see you at the 14th Street Ferry at 6am for the ride portion! Chris- please let everyone know if you still plan to lead a ride at 7am. Thanks.
–Mike
Hello All,
Congrats to Maria (13th in her AG), Dave (45th in his AG), Brian (1st Tri!), Jen (69th in the AG) and anyone else who raced this past weekend at the overcrowded and hot NYC Triathlon! Congrats as well to Eva who did the Mossman Sprint, taking the bike leg for her Age Group!
This weekend Mike and Chris will be leading the group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM. Mike will also take anyone for a nice run after the ride for those of you looking to do a brick.
This weekend is also a big weekend for GC Tri members racing. Good luck to everyone doing the NJ State Olympic or Sprint! Also, good luck to our Ironman Lake Placid competitors: Megan, JD, Eyal, and Eoin! Don’t forget to send in your results!
Happy Training,
GC Tri
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