2010 archive

Weekly Newsletter

Hello All,

This past weekend GC Tri had another awesome weekend of racing. At the Flat as a Pancake triathlon we took 3 of the top 4 slots for men’s overall with Andrew taking second, Scott Duprex taking 3rd and Will taking 4th. Sherri and Mike Satz also had awesome races for themselves. At the Harriman sprint on Sunday Maria had a great race taking 3rd in her Age Group. We also had solid representation at Eagleman 70.3. Jared brought home a 5th in his age group and 17th overall. Adam, Andrew C, Keith and any others I missed all brought home some great results. The hills, track workouts and long rides are paying off!

Good luck to everyone racing at the Lavaman, Long Branch and Pat Griskus triathlons this weekend!

Happy Training,

GC Tri

Thursday Run (06.17.10) Speed Phase Week 2

  • Filed under run

Runners –

I’ve created 2 workouts for this evening. Total time will be similar. The second option is for the “less aggressive” group or for those who might be racing this evening.

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

OPTION 1 – Mile Intervals
– Run 4 x 1-mile intervals at 3-5% faster than race pace (take 5 seconds off your 5k pace).
– Jog 400 meters between intervals. Maintain consistent interval times and rest between intervals.

OPTION 2 – 800-Meter Intervals
– Run 6 x 800-meters intervals at 8-10% faster than race pace (take 10 seconds off your mile pace). Maintain consistent interval times and rest between intervals.
– Jog 400 between intervals

COOL DOWN: Run home!
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APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles

See you tonight!
Megan

Hills!

Hills 540am from 14th st ferry. 4,5 or 6 repeats with a time trial effort on the return. Come out and watch the sunrise while building up some lactic acid in your quads.

Tuesday Morning Track Workout

  • Filed under run

Here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap striders
Set 1: 2 x 800 @ 10K pace; 100m jog between, 30s rest after set
Set 2: 8 x 200 @ mile pace; 15s standing rest between, 60s after set
Set 3: 4 x 400 @ mile pace; 100m jog between
Cool down: Jog back to Hoboken

The rest between intervals is short again this week to keep pushing stamina with the shorter distances. We’ll ease into the pace with set 1 but then we are going hard on sets 2 and 3.

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. See you out there.

-Michael

Tuesday Morning Bike

Tomorrow’s bike workout will be as follows…

Departing at 5:40 am from the 14th st ferry.

Warmup: Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x)
Main Set 2: Time Trial Effort Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken

See you then,
JD

Weekend Rides

This Saturday Mike and Kristin will be leading a group ride leaving the 14th St Ferry in Hoboken at 7:00 AM.  Kristin will be leading the less aggressive ride so take advantage!  On Sunday Nicole will be dancing away at Bonaroo so please post to if you’re looking to ride.  Please include what time you want to meet at the Ferry so we all know the plan.
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To follow up on Andrew’s email, I plan to ride to the end of the park and then back home (most likely via 9W – but can be persuaded otherwise) which is 30 miles max. We’ll stick together for the River Road portion of the ride and if necessary, can go our own pace in the Park and on 9W (although, even then, I’m not breaking any speed records). This is a great ride for anyone that hasn’t been out with the group in awhile or who doesn’t want to commit to a longer ride (and I’m travelling for the next bunch of weekends, so take advantage now). See you Saturday!