Tag: speedwork

Tuesday Track

Good morning- here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 3200 @ mile-5K pace; 60s rest
Set 2: 8 x 200 @ sprint; 30-45s rest
Set 3: 8 x 100 @ sprint, 30-45s rest
Cool Down: Jog back to Hoboken

We are going to go hard the whole time tomorrow but we will increase the rest if necessary (depending on heat and fatigue). It is going to be warm so please make sure you bring hydration.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

–Michael

Track Workout

ood morning,

Here is tomorrow’s track workout (Yasso 800s). Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Warmup: Jog to track, 1 lap + drills
Main Set: 8 x 800 @ 5K pace (stay consistent through workout), 45-60s rest between
Cool Down: Jog back to Hoboken

And if you are looking for a different way to train this weekend, sign up for a race I am organizing: http://bit.ly/l1qfOG . It’s part scavenger hunt, part trivia- all running! In the past it has always been a team of runners that have won so it is a great way to train!

–Michael

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Tuesday Ride Or Tuesday Track

We are on for tomorrow’s ride – weather looks like it will hold out.

Meet at 5:40am at the 14th St Ferry for a 5:45am sharp departure.

Distance- Approx 20 miles including 3-5 hill repeats in the park.

Thanks!
Nicole

–OR–

Hi everyone- here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 5K pace, 60s rest
Set 2: 8×200 @ sprint pace, 30s rest between, 60s after set
Set 3: 1 x1600 @ mile pace, 60s rest
Set 4: 8×100 @ sprint pace, 15s rest between
Cool Down: Jog back to Hoboken

We are utilizing three different paces so I want to be clear about what they mean:
5K pace: fast but a pace you can hold over 3 miles; slower than mile pace, but faster than a pace for a 10K.
Mile pace: slower than a sprint, not holding back too much but sustainable over a mile.
Sprint pace: this is all-out, not holding back any more than necessary to complete the workout.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. There will also be an alternate time for the workout on Wednesday night at 6:30pm at the track.

–Michael

Tues Morning and Wed Night Track Workouts

Hi everyone,

Here is tomorrow’s workout. We will meet at 9th & Park at 6:00am or meet us at the track for a 6:15am start.

Warmup: 1 lap + drills
Set 1: 3 x (400-200-400-200-400); 400s @ mile pace, float 200s; 30s between sets
Set 2: 6×100, @ sprint pace, 10s rest between
Cool Down: Jog back to Hoboken

Starting this week we will also offer an alternate time for the workout. Several people will be meeting at the track at 6:30pm on Wednesday nights. The workout will be the same as the Tuesday morning workout but nobody will be there to get you started or set paces so if you have questions please let me know ahead of time. Otherwise just work together to do the workout.

–Michael

Tuesday Track Workout

Below is the track workout from this morning. Apologies for not getting this out sooner. Hopefully if you are checking this site you are also subrscribed to the yahoo group mailer gctriclub at yahoogroups.com.

Warmup: 2 laps + drills
Main Set: 3 x 1200-400 (100m between, 60s after)
Cool Down: Jog back to Hoboken

Also we have a few people interested in setting a second time for the track workouts. If you are interested in doing the workout on either Tuesday or Wednesday night each week please email Kristine at papamich18 at gmail to discuss details.

–Michael