run - Gold Coast Triathlon Club

Wednesday Track Workout

September 7, 2010 GCTri No comments

Good morning,

Tomorrow’s workout will be sneaky miles:

Warmup: Jog to track, 2 laps striders

Main Set: 3 x (400, 200, 400, 200, 400)
Cooldown: Jog back to Hoboken

The 400s should be run at mile pace and we will float the 200s (slow jog); 60s standing rest between sets.

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 start. We should be back in Hoboken by 7:20am.

–Michael

__._,_._

run run, speedwork, track workout

Thursday Night Track

September 2, 2010 GCTri No comments

Runners,

Tonights run will be Intervals…. what are they? 98% of max HR with a recovery time shorter than your run time. Best described as HARD, faster than 5k pace!!!!!!

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch

MAIN SET: 5-8 x 800 with 2′ active recovery

NOTE: if you run your 800’s in more than 4 minutes you can have 3′ recover. When deciding how many reps you are going to do, keep this in mind; you want to finish the workout with approximately 20′ at interval pace. So, if it takes you 4 minutes to complete one 800 you should complete 5 intervals… make sense? Pick a number of reps before you start. This will hold you responsible to completing your recommended set instead of “bowing” out early because you went out too hard.

800 pace = sub-3:00 =     8 reps
800 pace = 3:15 =            7 reps
800 pace = 3:30 =            6 reps
800 pace = 3:45+ =          5 reps

COOL DOWN: Run home

TOTAL TIME: approx. 65 minutes
TOTAL DISTANCE: approx. 7 miles

See you out there!
Megan

run run, speedwork, track, track workout

Wednesday Track Workout

August 31, 2010 GCTri No comments

Hey everyone,

First let me remind you that track workouts have moved to Wednesday mornings for the rest of this season. Here is tomorrow’s workout:

Warmup: Jog to track, 2 laps striders
Set 1: 1600, 400
Set 2: 1600, 200
Set 3: 1600, 100
Cooldown: Jog back to Hoboken

The 1600s should be run at 5K pace and then we will go right into the shorter intervals without stopping. But the shorter intervals should be done at mile pace. So the goal is to run the mile hard and then pick up the pace for the 400, 200, and 100 respectively in each set. We’ll take 60s rest between sets.

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 start. We should be back in Hoboken by 7:20am.

–Michael

run speedwork. run, track workout

Weekend Bike Ride and Run

August 26, 2010 GCTri 1 comment

This weekend the Andrew will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM. On Sunday Nicole will be leading a ride leaving the 14th St Ferry in Hoboken at 7:30 AM.

On the running side, Huw plans on leaving from Romantic Depot at 915am for a long run up to and across the GWB and then down to Christopher St, where he’ll catch the PATH back to Hoboken. He will be running at about 8-830 pace. If you are looking to go out at a slower pace feel free to send an email to the mailer or comment below (note: comments need to be approved).

bike, run bike ride, run

Weekly Newsletter

August 26, 2010 GCTri No comments

Hello All,

GC Tri had a large contingent head up to Timberman 70.3 this past weekend with some amazing results. Megan Wiseman won her AG earning a slot to Clearwater. Scott Duprex had our highest overall placing finishing in 4:31. A big thanks to Mike D for bringing home Cheryl in their first 70.3 event. Congrats also to Jen Jones for finishing her first ever half ironman. Everyone else finished with either a PR or made their goal times which was awesome considering the rain factor: Andrew C, Nicci, Kristin Hespos, Simon Webster, Julian, Michael Goldman, and Nicole.

Don’t forget that next week Stevens Masters switches to Tuesday, Thursday and Friday mornings. Because of this we will switch our track workouts from Tuesday morning to Wednesday morning. We will continue to have weekday bike rides until it becomes too cold. Andrew will be leading the Thursday morning rides leaving at 5:40 AM from the 14th St Ferry.

Happy Training,

bike, run, swim weekly newsletter

Track Workout

August 26, 2010 GCTri No comments

My apologies for posting this after the workout has taken place. I will update timely and more frequently going forward…

Runners,

Tonight we are going to start our endurance training to accommodate the Fall Triathlons and Marathoners. We’ll do a couple weeks of base training then lead into build phase then speed. Sound good? Great.

MEET: 11th and Park @ 7:30pm

WARM-UP: Jog to track, stretch, strides
MAIN: 5 x 1600 on 1-minute active recovery
COOL-DOWN: Jog Home

Description: The 1600 efforts are @ 10k effort. Consistency is important so don’t blow-up on the first interval. Recovery in between intervals is a jog NOT and stop/walk. If everyone is game I would really love to take this workout off-track so we can get some varied terrain. Maybe a run up Pershing Road …we can talk at the track.

TOTAL DISTANCE: approx. 8 miles
TOTAL TIME: approx. 70 minutes

P.S…be nice out there tonight. My legs are shot!

run run, track

Gold Coast Triathlon Club

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