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.
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!!!!!!
WARM-UP: Jog to track, stretch
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
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).
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!
Hey Runners -
Sorry for the late email. This is the plan for this evening…tonight is low key since several of us are racing Timberman 70.3 this weekend. I will go to 11th and Park @ 7:30…My plan is to do a loop around Hoboken with 6 x 30-second strides incorporated into the run. Really nothing crazy, but anyone is welcome to join. Loosen up the legs, stretch and get the blood flowing for this weekends race.
Next week we are going to start week one “build endurance” training. Training will continue to focus on athletes with Fall triathlons + those who have marathons in the near future. Most people have a solid base right now. We will continue to build endurance and strength.
Good luck everyone this weekend!
Megan
