2010 archive

Weekly Newsletter

Hello All,

Congrats to Scott Dresden and Daniel Grabell for competing and finishing the Ironman World Championships down in Kona!

This weekend Andrew will be leading an easy ride on Saturday morning leaving the 14th St Ferry in Hoboken at 7:00 AM.  Also on Saturday, Kristin will be leading a long run into the city.  She is looking to run 20 miles at around a 10 minute pace.  If you are prepping for the marathon, take advantage and join her.  For more details please email Kristin at so she knows who is planning to join her.

This Sunday, Kristen Sykes will be heading out to do an awesome 11 mile trail run.  Her group will be doing around 9 min/mile pace and she can take several people in her car.  Please email Kristen at if you would like to join her.  For more details on the trail, check out this site: http://www.njtrailrunning.com/group-runs.html.

Happy Training,

GC Tri

Thursday Tempo Run

  • Filed under run

Runners,

There are 2 options for this evenings run: 1) grab a friend and go for a tempo run, 2) run with Hohas

—————————————
HOHA Club
MEET: 7:45pm at fleet feet on Washington
WU: Do your own warm-up of 1-2 miles prior to 7:45pm start
MAIN SET: 5 mile tempo run
CD: Jog home
—————————————
SOLO (run on your own)
Change of pace…moving away from intervals and sticking with a tempo run.

WU: 1-2 miles
MAIN SET: 4-6 miles @ half-marathon effort – 10 seconds. (for example, if your 1/2 marathon pace is 8:00…then tonight you will run the tempo @ 7:50 pace)
CD: 1-2 miles

**The goal is to run around 40-minutes @ tempo pace.

TOTAL TIME: 50 – 70 minutes
APPROX. TOTAL DISTANCE: 6 – 10 miles

Thursday Bike Ride

Andrew won’t be leading the ride tomorrow morning but don’t let this stop you from starting your day off right.  540am from 14th st ferry.  Bring a light, it is dark in the morning.

Wednesday Track

  • Filed under run

Hi everyone,
It’s supposed to be beautiful tomorrow morning so join us on the track for a great workout.  And good luck to everyone running the Chicago Marathon this weekend- trust your training and run strong!
Warmup: Jog to track, 2 laps striders
Ladder: 400-800-1200-1600-1200-800-400
Cooldown: Jog back to Hoboken
We’ll run each leg at 5K pace and do an active recovery by jogging 100m between intervals.  If you need more rest between intervals please jog 200m.  And if you need to shorten the workout you can remove the 1600 from the ladder.
Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. We should be back in Hoboken by 7:25am.
–Michael

Weekly Newsletter

Hello All,
So we had some awesome results at the Oxford Olympic triathlon this past weekend with all GC Tri members taking home some hardware.  Matt Mustich took home 1st in his AG with a 19th overall, Jenn Finotti also won her age group, Steve Segaller took 2nd in his age group and finally Kristin Hespos took 2nd in her age group.  Great work!
This weekend there will be a group ride leaving the 14th St Ferry in Hoboken on Saturday at 8:00 AM.

An awesome opportunity for everyone in the club that may be in the need for Physical Therapy.  Dr. Sam Putrino is a physical therapist that has just opened up an office at the Sky Club.  He is offering all GC Tri members a free injury consultation.  Feel free to call him at 201-683-782 or e-mail him at samputrino at gmail.com to schedule an appointment.  Feel free to visit his site:  www.totalorthopt.com for more information.
Also, I just wanted to let everyone know a lot of races are starting to open up their registration for 2011.  I know it is early, but as we all know races around the area tend to sell out quick.  CGI Races and 70.3 Poconos opens up on 10/1 so it is time to start thinking about next year!

Good luck to everyone racing at Clam Man this weekend.  Go Team World…dominate Team Beach Bum!

Thursday Morning Ride

Ride Thursday morning at 540am from 14th st. ferry.  In case you haven’t noticed, which I haven’t since i’ve been sleeping until about 830am, it’s dark.  Bring a light.