2010 archive

Tuesday Trackworkout

  • Filed under run

Hi everyone,
Sorry for the late notice about tomorrow’s workout.  This week’s workout is a descending ladder.  I won’t be there so please help each other with pacing and keep an eye on each other with the heat.
Warmup: Jog to track, 2 laps striders
Main Set: 1600-1200-800-400-200-100 (see pace below); 45s standing rest after each interval
Cooldown: Jog back to Hoboken
*Pace: start out between 5-10K pace and you want to increase your pace as you descend the ladder. With each step down, run approximately one second per lap faster than the preceding interval. Don’t worry too much about exact paces but focus on feeling faster with each step down.
The heat won’t be as bad tomorrow so we’ll go back to our normal time.  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. We should be back in Hoboken by 7:15am.
–Michael

Update: Weekend Ride

Hi everyone,
In light of the very hot forecast for tomorrow I am going to start my ride at 6:00am. I still plan to brick so if anyone wants to join me I will see you at the 14th Street Ferry at 6am for the ride portion!  Chris- please let everyone know if you still plan to lead a ride at 7am.  Thanks.
–Mike

Weekly Newsletter

Hello All,
Congrats to Maria (13th in her AG), Dave (45th in his AG), Brian (1st Tri!), Jen (69th in the AG) and anyone else who raced this past weekend at the overcrowded and hot NYC Triathlon!  Congrats as well to Eva who did the Mossman Sprint, taking the bike leg for her Age Group!
This weekend Mike and Chris will be leading the group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  Mike will also take anyone for a nice run after the ride for those of you looking to do a brick.
This weekend is also a big weekend for GC Tri members racing.  Good luck to everyone doing the NJ State Olympic or Sprint!  Also, good luck to our Ironman Lake Placid competitors: Megan, JD, Eyal, and Eoin!  Don’t forget to send in your results!
Happy Training,
GC Tri

Thursday Bike Ride

Hey All,

Tomorrow morning (Thursday) we will have another beautiful ride down River Rd and into Palisades Park.  We will be leaving from the 14th St Ferry in Hoboken at 5:40 AM.  Get out and enjoy the humidity!

For the less aggressive riders, Nicole will be leaving at 530am.

Happy Training.

Bike Route

Thanks to Raphael for the below:

Guys –
Pretty sure some of you may already know this but tried this route this weekend and thought about sharing with the group.
On my long rides to Harriman Park I hate having to go through Haverstraw (single line, construction and lots of commercial traffic). There is a 2mi stretch that is quite dangerous. This weekend I looked at the maps and decided to take a chance and try an alternate route that it’s actually pretty simple but involves an additional climb:
– When you get to Rockland Park keep going until you hit the second entrance to the Park. At this point, 9W intersects Co Rd 80.
– Make a left into Co Rd 80.
– Keep going until you get to Co Rd 33 and make a right
– Go until the end of Co Rd 33
– At this point you can either turn right to return to 9W or
– Turn left to go to Harriman State Park

Full details below:
http://www.mapmyride.com/route//nj/west-new-york/255127898266865105

Enjoy your ride!
-Raphael

Party With a Purpose

  • Filed under run

Good chance to test your 5k speed or just enjoy a nice 3.1 mile run along the hoboken waterfront. Registration is at 530pm with the race starting at 8pm. Beers and food afterwards in Sinatra Park.

http://www.partywithpurpose.org/5k/