2010 archive

Thursday Night Track Workout

  • Filed under run

Megan won’t be in attendance but I thought it made sense to post the workout anyway.

More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.

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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)

COOL DOWN: Run home

APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan

Tuesday Morning Bike Ride

Grind those gears and jack up those quads!  Leaving from 14th st ferry at 540am headed north for some hill repeats in palisades park.  As the days are getting relatively shorter please ride with a blinking light.

Happy Training.

Tuesday Track Workout

  • Filed under run

Good morning,
The goal for tomorrow is to learn how to push the pace after your legs are fatigued.  It is a tough workout so if you raced this weekend or you are sore we can modify it to fit your needs.  Here is the workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 3200 @ 10K pace; 60s rest after set
Set 2: 8 x 200 @ mile pace, 15s b/w intervals, 60s after set
Set 3: 4 x 100 @ mile pace, 15s b/w intervals
Cooldown: Jog back to Hoboken
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 7:20am.

Weekend Ride

This weekend Andrew will be leading the ride on Saturday leaving at 7:00 Am from the 14th St Ferry in Hoboken.  Kristin will be leading the less aggressive group leaving at the same time.  On Sunday Mike and Nicole will be leading a group ride leaving the 14th St Ferry at 7:00 AM.

Weekly Newsletter

Hello All,
This past weekend we had some great results at NJ State Olympic and Lake Placid Ironman.  At the NJ State Griffin took the 3rd fastest swim of the race, Cheryl was able to break 3 hours for the first time, Eva took 3rd on the bike in her age group, and Kristin had another great performance finishing in just over 3 hours.  Great job to everyone in the heat!  At Lake Placid Megan, JD, Eoin, Eyal, and Norm all put out best times and inspired 13 more members of the club to sign up for next year!  Megan just missed a slot to Kona, but still put in a great performance finishing in 10:56.  Eyal was right on her heals coming in at 10:59.  Eoin and Norm finished close as well in 11:34 and 11:38 respectively.  J.D. had a great first Ironman finishing in 12:22.
On the racing front, Andrew Shore will be co-captaining a team of racers at the Clamman this year.  It will be Monmouth County vs the World.  We will be competing for the world and need to show the Jersey Shore what’s up.  All you have to do is sign up at www.jsmultisport.com and let Andrew know if you want to join the team.  Just send an email to to let him know you are in.
Good luck to everyone racing at Belmar and the River to Sea Relay this weekend!
Happy Training,
GC Tri

Thursday Track Workout

  • Filed under run

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-
WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals
5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)
**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.
**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home
—————————————————-
TOTAL TIME: approx. 60 minutes
TOTAL DISTANCE: approx. 6.5 miles
See you out there!
Megan

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles

See you out there!Megan