Category: run

Thursday Evening Track Work-Build Phase Wk 5

  • Filed under run

Runners,

I’ve created 2 workouts this week. The shorter intervals cater to the athletes focusing on the shorter races (5k, 10k, sprint, olympic). The longer intervals cater to the athletes focusing on the longer races (half IM, half marathon, IM, marathon)

MEET: 7:30pm @ 11th and Park

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WARM-UP: Jog to track, stretch, strides

MAIN SET:
TEMPO RUNS increase the duration you’re able to sustain a relatively high running pace and increase the speed you’re able to maintain for a long time.
SPEED INTERVALS increase stride power and efficiency.  They are not full sprints; rather, they should be performed at the fastest pace you can maintain through the end of the last interval without slowing down.

SHORTER FOCUS WORKOUT
Part 1: 8:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 8 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes

LONGER FOCUS WORKOUT:
Part 1: 16:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 4 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes

COOL DOWN: Jog home
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APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 55 minutes

See everyone tonight!
Megan

Tuesday Morning Track Workout

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Good morning,
Here is tomorrow’s track workout:
Sneaky Miles
Warmup: Jog to track, 2 laps drills + strides
Main Set: 3 x (400-200-400-200-400)*
Cool down: Jog back to Hoboken
The 400s should be run at 5K pace and we will float (jog) the 200s.  60 seconds standing rest between sets.
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start.  We’ll be back in Hoboken by 7:15am.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

GC Tri Weekly Newsletter

Hello All,
Congrats to Eva for finishing the NJ Marathon in all that heat.  Same goes out to Pam Baxter who did the half marathon this past weekend.  Congrats also goes out to Scott Duprex for just missing the overall podium down at the Bassman Triathlon.  Simon Webster also had an awesome race down at the Bassman.
This weekend 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 the group ride leaving the 14th St Ferry at 7:30 AM.  There will also be a group run leaving the 14th St Ferry on Sunday at 7:30 AM.
We have another GC Tri discount.  Lindsay McKenna will be offering discounted private swim lessons at Stevens for all GC Tri members.  GC Tri members will pay $25 per half hour for one person or $35 for two people.  Email her at to schedule your lesson.  Take advantage of this great rate and perfect your swim before the first race of the season!
Good luck to everyone racing the Devilman this weekend!

Happy Training,

GC Tri

Thursday Evening Track Workout

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Runners,

Below is the workout for this evening.

I’m going to continue to send workouts every Thursday for the run. 7:30pm is becoming difficult for me to make regularly commit to because of work. The normal meeting time will continue to be @ 7:30pm.  And, I will continue to give everyone a heads up when I will and will not be there. Don’t let this keep you from getting out there. Discipline is important for a triathlete.

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch, strides

MAIN SET: Tempo – Negative 800 Meter Intervals
Run 6 x 800-meters (1/2 mile). Maintain consistent interval times and rest between intervals.
Walk/jog 200 or 400 meters (1/8 – 1/4 mile) between intervals, depending on how hard you run the intervals.

**Don’t go out too fast for the first 800..you will pay for it. Your speed for each of the intervals should be 5 seconds faster than the previous – hence the name “negative split” 800 meter intervals.

Interval Breakdown
#1 = 5k pace
#2 = 5 seconds faster than #1
#3 = 5 seconds faster than #2
#4 = 5 seconds faster than #3
#5 = 5 seconds faster than #4
#6 = 5 seconds faster than #5

COOL DOWN: Jog home

APPROX. TOTAL DISTANCE: 6.5 – 7.25
APPROX. TOTAL TIME: 60 – 65 minutes

Tuesday Track Workout

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Hi all,
Congratulations to everyone that ran the NJ or Pittsburgh Marathons this weekend!
It looks like a beautiful morning is on tap for tomorrow so come join us on the track.  Here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Main Sets: 3 x 1200-400; with 100m jog b/w intervals and 60s rest after each set
Cool down: Jog back to Hoboken
We’re focusing on longer distance this week but our goal is similar to last week in that we want to run even splits over the course of the workout.  After each 1200 you will “float” (slow jog) 100m and then start the 400 right away.  You should push the 1200 at 5K pace and then try to speed up by a few seconds on the 400.  So if you run the 1200 in 5:15 (1:45 per 400) you should shoot for 1:40-1:42 on the 400.  Then take 60s rest before the next 1200-400.
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start.  We’ll be back in Hoboken by 7:15am.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

Weekly Newsletter

Congrats to Pam and anyone else who ran the women’s half marathon series this past weekend.  Good luck to anyone racing this weekend and keep sending in those results to .

Looks like we will have some great weather this weekend.  On saturday, Nicole will be leading a group ride from the 14th ferry at 7:30am.  Mike will then be leading a group run meeting at Fleet Feet at 10 AM.  On Sunday Mike will be leading the group leaving the 14th St Ferry in Hoboken at 8:00 AM.

Happy Training