2010 archive

Steven’s Pool

The pool will be closed on Thursday (for Graduation) as well as Saturday, Sunday and Monday for the holiday.

Happy Hour

The best…er…most fun way to replace all those carbs, fluids and vitamins from the Saturday ride/race is by imbibing a liter (or two) of some fine german lagers (or if you’re like lance armstrong michelob ultra), chomp on a kraut covered bratwurst and relax on the outdoor picnic-table seating with Andrew C and your favorite training partners at the Zepplin Hall Beer Garden in Jersey City.   Never been?  We have you covered: http://www.zeppelinhall.com/location/.

Weekend Ride

Come out this weekend and build that aerobic base or work-off the friday night beer and pizza.  Saturday Morning at 7am Andrew C and Kristin will be leaving the 14th St Ferry in Hoboken.  Kristin will be leading the less aggressive paced group so take advantage!  Andrew C will also be leading a group run after the ride for those looking to do a good brick.

On Sunday Nicole will be leading the less aggressive ride up to the State Line (approx 38mi) leaving the 14th St Ferry in Hoboken at 7:30 AM.

Weekly Newsletter

Congrats to everyone who raced this past weekend.  We had two PR’s by Reggie and Will at the Superhero Half Marathon in Morristown with Andrew Corcione, Kristen Sykes, Mike D, Nicci and all of Mike’s first timers putting in great performances as well.  We even had a great outfit with Svenja going all dressed up as the Caped Gotham Girl!  Congrats also to Steve Su for an awesome first ever race at the Pier to Pier Duathlon!  Finally, congrats to Scott Duprex for taking 5th at the Jersey Shore Kickoff Triathlon.  Don’t forget to support all the Jersey Shore Multisport races.  They are great for beginners and the experienced and very close.  Find them all at jsmultisport.com.
This weekend is a huge weekend of racing for everyone at GC Tri.  Good luck to those racing at Black Bear, Pinelands, Columbia, Doc Sok, and everywhere else.  Don’t forget to send in your results.  GC Tri is having a great start to the season so let’s keep it going!
If you have photos from any of your races, please send them in to .

Happy Training,

GC Tri

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.