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Category: run
Black Bear Triathlon
If you are looking for a May race there are still some slots left in the olympic and sprint distances for the Black Bear Triathlon. Check it out.
Tuesday Morning Track Workout
Hi everyone,
It looks like there may be some rain in the morning, but if it isn’t a downpour come out and enjoy some interval work. Here’s the workout:
Yasso 800s
Warmup: Jog to track, 2 laps drills + strides
Main Set: 6×800 @ 5K pace; 60s standing rest after each 800
Cool down: Jog back to Hoboken
The goal with Yasso 800s is to hold the same pace over all intervals. You want to push, but you also want to be able to hold your splits for the whole workout. We will be doing Yasso 800s every four weeks this season so we can gauge improvement and we will add more intervals as the season goes on.
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
Thursday Run (04.22.10) Build Phase Week 2
What better way to celebrate Earth Day than to get outside and run!
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals (very hard, but controlled effort)
4 x 800 @ mile pace on 60-seconds rest (standing rest)
1 x 1600 @ 5k pace
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 6.5 miles
APPROX. TOTAL TIME: 60-minutes
See you out there tonight!
Megan
4 x 800 @ mile pace on 60-seconds rest (standing rest)
1 x 1600 @ 5k pace
APPROX. TOTAL TIME: 60-minutes
Megan
Weekly Newsletter
Hello All,
Congrats to Mike Satz and Eyal Maor for their awesome performances at the Boston Marathon on Monday finishing in 3:07 and 3:18 respectively. Congrats also to Eva, Grace, Will, Megan and JD for the great performance at the Hook Half Marathon after riding up to the course in Rockland Park. Will took 8th overall, 3rd in his age group while Megan took home 3rd overall female and 1st in her age group.
Tomorrow morning’s AM ride will be leaving the 14th St Ferry in Hoboken at 5:40 AM. Will is going to lead the group to either 3, 4 or 5 repeats before heading home. For those of you who haven’t made it to an early morning ride, we had 17 riders last Thursday of all levels. Take advantage of having a large group riding down River Rd, keeping everyone safer.
This weekend Mike will be leading the group ride on Saturday leaving the 14th Ferry in Hoboken at 7:30 AM. For anyone interested in doing a brick workout, he will be meeting at Fleet Feet at 10 AM to lead the run portion as well. On Sunday Nicole will be leading our beginner or less aggressive ride leaving the 14th St Ferry in Hoboken at 8:00 AM.
Good luck to anyone racing this weekend! Don’t forget to send in your results so we can share them with the group.
Happy Training,
GC Tri
Track Work
Sorry for the late post. In case you missed the workout this morning here it is:
After a few weeks of shorter intervals, we’re going to focus on stamina on the track this week with mile repeats. Here’s the workout:
Warmup: Jog to track, 2 laps drills + strides
Main Set: 3×1600 @ mile pace; 60s standing rest after each mile
Cool down: Jog back to Hoboken
Your goal should be to hit similar splits during each interval so focus on a steady, strong pace. You should feel like your working very hard but the pace is doable for all three repeats.
We will 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
Thursday Night Track Work-Build Phase Week 1
Below is a description of this evenings run. I’m headed out of town for business and won’t make it out there tonight. As always feel free to write me if you have any questions. Its going to be a great night to run. EVERYONE SEND STEVE OFF ON HIS CROSS-COUNTRY BIKE JOURNEY THE RIGHT WAY! GOOD LUCK STEVE!
