Tag: track

Weekly Newsletter 4/11/14

Congratulations to Raphael Zagury finishing IRONMAN 70.3 Texas (4:37) and to Matt Bach finishing Half Hook Mountain Half Marathon (2nd OA, 1:16).  Remember, please post your results on the website after you race –  http://www.gctri.org/race-results/submit-results/

Don’t miss it – tomorrow (4/12) we are having a Transition Clinic and Bike Skills Clinic at Liberty State Park at 2pm.  We will meet the large parking lot in the middle of Freedom Way.  Bring your bikes and your gear to participate.  Look for the bike transition rack.

Good luck to Ed Burke, Nicole Ogrosso, Heather Cameron, Vito Ciraco and Steve Ostrander racing the Unite Half Marathon this weekend!

This weekend we have a few options available for group rides (all rides depart from 14th St. Ferry).  On Saturday, Nicci will be leading a 2 hour (B,C ride) that will depart at 7am.  Also on Saturday, RJ and Maria will be leading a 45-50mi (A ride) that will depart at 8am.  On Sunday, Jared Lando is leading a 100-110mi (A ride) that will depart at 7am.  The nice weather is here and we are in full swing with weekday workouts (Tues AM Track and Thurs AM Ride) – we hope you take advantage and join us!  Happy Training!

Happy New Year!

 

2013 was a hugely successful year for GCTri and we hope you had a personally fulfilling year training and racing as well.  It’s not too early to start setting your goals for 2014 – and we’re here to help you reach them!  In case you didn’t already know, we are kicking off the New Year with a track workout at 2pm on New Year’s Day at the Weehawen track.  Check the club calendar for more details http://www.gctri.org/race-calendar/

 

Start your new year off with some motivation to join the group workouts!  2014 membership dues can easily be paid on the website –http://www.gctri.org/login-2/ This year you will receive a GCTri water bottle as your membership gift.  We plan on distributing these at the kickoff meeting and also through our sponsor Fleet Feet of Hoboken.

 

Did you vote for the 2014 Board of Directors?  There’s still time – voting closes on 12/31/13 at 5pm. All paid members can and should participate in the election.  You will also have the opportunity to volunteer for committees.  Please visit –https://docs.google.com/forms/d/16w9eE6ZRGOBDrBUX9_XVoWYaqZjQegn7rbJmn3MAATw/viewform

 

As soon as the new BOD is in place we will announce the date of the annual kickoff social!  Have a safe and happy New Year!

 

Track Workout

  • Filed under run

Good morning- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 4 x 1600 @ 10K/mile/10K/mile; 90s between
Cool Down: Jog back to Hoboken
Meet at 9th & park at 6:00am or at the track for a 6:15am start.
SCHEDULE CHANGE: Starting next week our track workouts will move to Wednesday mornings to align with the new pool schedule. So this will be the last Tuesday track workout until the spring. Wednesday workouts will be same time, same place.

Tuesday Track

  • Filed under run

Good morning- tomorrow’s track workout will be an Olympic themed special! We’ll run each of the sprint distances featured in the Olympics but we’ll do them twice.
Warmup: Jog to track; drills on infield
Main Set: 2 x (100-200-400-800-1500)
Cool Down: Jog back to Hoboken
Pace: The first time through will be @ sprint pace. The second time through will be @ 5K for the 100, 200, 400 and 800; @ 10K for the 1500.
Rest: The first time through will be 60s after each. The second time through will be 30s after each.
The goal is to reestablish our base paces for the next few weeks so we’ll max out our pace the first time through (thus the long rest) and focus on holding our 5K/10K pace on tired legs the second time through. Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Also a special shout out to those of you doing IM NYC this weekend that come to the track every week. Remember all of those 100m sprints we’ve done as you are coming into the finish chute. Good luck and know that we expect you back at the track next Tuesday!

Track Workout

  • Filed under run

Hi everyone- another block of 5 hard workouts down, so tomorrow we’ll do our recovery workout (aka The Flusher) at the track:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken

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

Michael

Tuesday Track Workout

  • Filed under run

Hi everyone,
Here is tomorrow’s track workout. I know this isn’t anyone’s favorite, but it is a great chance to see where you are pacing right now.
Warmup: Jog to track; drills on infield
Main Set: 4 x 1600
Cool Down: Jog back to Hoboken
Pace/Rest: The 1st and 3rd mile will be @ 10K pace, the 2nd and 4th will be @ mile pace. We’ll take 2 mins standing rest in between. For reference if you have been pacing off of me, I have been doing about 7:15 for 10K and 6:50 for mile pace.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please make sure you leave 9th & Park on time and work together on pacing.
Michael