2010 archive

Thursday Track Work

  • Filed under run

Runners,

This week there is one workout to follow. If necessary, newbies can do 4-5 1200’s instead of the 6.

MEET: 7:30pm @ 11th and Park

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WARM-UP: Jog to track, stretch, strides

MAIN SET:
TEMPO RUN: Remember your tempo pace is one that you could maintain for up to an hour if it were a race.

6 x 1200 on 45-seconds rest
**The 45-second rest will be enough to give a psychological break without letting your heart-rate totally recover.

COOL DOWN: Jog home
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APPROX. TOTAL DISTANCE: 7.5 miles
APPROX. TOTAL TIME: 65 minutes

LavaMan

Hey Everyone,

If you’re looking for a good sprint in June, jsmultisport has one scheduled for June 20th in Lavallette, NJ (approximately 90 mins south).  The “LavaMan” course is fast and flat with a relatively calm swim in Barnegat Bay.  It is well organized and has great support.  Afterwards, you can scope out some of the hangouts of your favorite fist-pumpters from MTV’s Jersey Shore in Seaside Heights or enjoy a nice brunch at the Crabs Claw Inn.  Check it out:

http://www.jsmultisport.com/race_lava_man_062109.shtml

Thurs and Fri Rides

On thursday we will be leaving from the 14th st ferry at 540am riding to palisades park. Come and build those quads as we tackle the hill a few times.

Friday morning at 540am andrew c will lead another hill repeat session while eyal will ride further north into the park. No excuses! Get up and get out, it looks to be a beautiful morning.

Happy Training.

NYRR Triathlon August 1st

New York Road Runners is presenting the 2nd Annual NYRR Sprint Triathlon in Flushing Meadows Corona Park on August 1, 2010. Please let Gold Coast Tri members know! A great race for newbies and a mid-season tune up for experienced triathletes.

The course will include a 400 meter indoor swim in the Flushing Meadows Aquatic Center, 12 mile bike, and 5k run course all inside of Flushing Meadows Corona Park (where the Mets’ Citifield is located). Registration is open now. Individuals and relay teams may compete.

For more information, please visit the NYRR website:

http://www.nyrr.org/races/2010/r0801x00.asp

Questions? Please email 

Thanks!

Laura Ling

Tuesday Morning Bike

If you want to decrease your bike time come out for some hill repeats tomorrow morning.  We are leaving 14th st ferry at 540am for the ride to Palisades Park.  Hit the hill for 4-6 repeats and then tuck-in for a time trial back to hoboken.

Happy Training.

Tuesday Morning Trackwork

  • Filed under run

Good evening and sorry for the late post.  615am at 9th and park for the jog to the track, arriving at 630am.  Join us on the run or meet us at the track.

Yasso 800s are on tap.

W/U:

Jog to Weehawken Track follwed by 2 laps +strides

Main Set: 6×800 @5k pace.  60 seconds rest between each 800.

C/D:

Jog back to Hoboken.

We will be back in Hobken by 7:15am.  See you in the morning