2010 archive

Weekly Newsletter

Hello All,

GC Tri had another awesome weekend of racing. We had a huge representation at the Long Branch Triathlon on Saturday. At the long course race we had Frank Virga and Steve Su take the top 25 while Kara, Lindsay and Omar all had awesome races. On the short course Emily had a great race. There were several newbie GC Tri members that also had great showings that we expect to see at the track and group rides going forward Kristine.

On Sunday, GC Tri brought home a lot of hardware at the Lavaman sprint. Andrew and Megan both took overall podium places while Nicci, Jen Jones, Eoin, Will and Scott all took 1st or 2nd in their age groups! At the Long Island Sprint Jen brought home a 3rd in her age group and finally at the Pat Griskus Triathlon, Kristin Hespos had another great race!

Good luck to Eva at Ironman Coueur d’Alene this weekend and Megan racing at Tupper Lake. I know there are others racing this weekend so good luck and please send in your results!

Happy Training,

GC Tri

Thursday Track Workout

Runners,

Below is a workout for this evening. I’m swamped with work so will not be able to make it. Don’t let this stop you!

MEET: 11th and Park @ 7:30pm
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WARM-UP: Jog to track, stretch, strides

MAIN SET: Endurance interval + Speed

1 x 2000 @ 5k pace…steady even pace!
2 x 800 @ mile pace…stay relaxed!
4 x 200 @ sprint…quick turnover!
Recovery between each interval = Jog 100 (approx. 60-seconds)

**Don’t let your stride get lazy. Count 1-2-3-4 in your head. This will help you maintain a consistent stride and help with pacing.

COOL-DOWN: Jog home
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TOTAL TIME: 60 minutes
TOTAL DISTANCE: 6.25 miles

Get to Work!
Megan

More hills

The usual hill workout tomorrow leaving 540am from 14th st ferry. headed to palisades park for 4-6 repeats. If you are racing this weekend, join us anyway and skip the hills. Looks to be a tad warm so bring fluids.

Tuesday Morning Bike Ride

Get up and get out tomorrow morning. Group ride leaving from 14th st. ferry at 540am headed to the park for hill repeats. JD will not be in attendance tomorrow.

Tuesday Track Workout

Get excited…We’re doing Yasso 800s tomorrow! Here is the workout:

Warmup: Jog to track, 1 lap striders
Main Set: 7 x 800 @ 5K pace (consistent through sets), 45s standing rest after each
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 7:20am this week since it is a longer than usual workout. See you out there.

–Michael

Weekend Ride

For those who will still be in town, Mike will be leading the group ride on Saturday leaving the 14th St ferry in Hoboken at 7:00 AM. If you are interested in riding on Sunday, please post to and let everyone know the time you plan on departing.

Weekend looks to be on the warm side so please bring plenty of fluids.