May 2010 archive

Thursday Night Track Workout

  • Filed under run

Runners,

We have some people racing this weekend so I have created 2 options for the run workout this evening. I am out of town for work so will not be there. Email me if you have any questions.

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
8 x 400 on 30-seconds rest
Breakdown each 400 to the following…Hard 200 – EZ 100 – Hard 100
**You don’t have to sprint the hard part. Focus on good form, quick turn-over, relaxed shoulders.

LONGER FOCUS WORKOUT:
2 x 1600m @ 10k pace on 60-seconds rest
8 x 100 = hard 100 – EZ 100 jog, repeat

COOL DOWN: Jog home
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APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 60 minutes

Thursday Morning Bike RIde

Do you want stronger legs? Of course you do. Andrew will be leading a ride from 14th st. ferry at 5:40am headed to Palisades Park, where you can do hill repeats. This is usually followed by a sprint home if you have anything left in the tank.

See you in the AM.

Tuesday Morning Bike

Weather forecast for tomorrow is calling for 60% chance of rain during our ride time.
If raining or roads are wet from nights rain, group ride will be cancelled.
Feel free to do an indvidual ride or ride on the indoor trainer or join the GC Tri track workout as an alternate workout.

If no rain and roads are dry, we will ride at regular time, departing 14th st ferry at 5:40am.

JD

Tuesday Morning Track

  • Filed under run

Hi everyone,
Sorry for the late email about tomorrow. We have had some pretty intense weeks on the track so we are going to pull back a bit this week. Our plan is to step down the intensity every 4 weeks to recover while still doing speed work. So here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Set 1: 1 x 800 @ 10K pace, 30s standing rest after set
Set 2:  2 x (100-200-300-400-300-200-100) @ 5K pace,15s b/w intervals, 60s b/w sets
Cool down: Jog back to Hoboken
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. I won’t be there again this week but I’ve asked some people to take the lead.  Have a great workout!
–Michael & Nicole

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  • Filed under run

Hey Everyone,

Don’t forget this Sunday is the HoHa Classic run by our friends of the HoHa running club.  Check out this cool article with an interview of GC Tri member Jared Tootell!

http://www.nj.com/hobokennow/index.ssf/2010/05/hoha_classic_spotlight_jared_t.html

Happy Training,

GC Tri

Weekly Newsletter

Hello All,
Congrats to those of you who suffered through the winds down at Devilman.  From what I’ve heard just surviving the bike was an accomplishment.  Mike D had a great first race along with a PR from Kara Strait.
This weekend Mike will be leading a group ride leaving the 14th St Ferry in Hoboken at 8 AM on Saturday.  On Sunday Nicole will be leading the ride leaving the 14th St Ferry in Hoboken at 8 AM.  All workouts are now being posted on our web site: www.gctri.org.  Check out all the new stuff we have going and if your Twitter fan, follow GCTriClub for great articles and updates on what’s going on in the club.
Good luck to everyone racing the Superhero Half Marathon or the HoHa Classic this Sunday!
Happy Training,

GC Tri