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Track Workout Wednesdays

Hi everyone,

Here is tomorrow’s track workout. We’re going to start building in drills throughout the winter to strengthen some key running muscles ahead of the season.

Warmup: Jog to track; various drills
Set 1: 4 x 400 as follows: 1st: @ 5K, 2nd: butt kicks, 3rd: @ mile, 4th: high knees; 15s between each, 60s after set
Set 2: 400-200-400-200-400; 400s @ mile, 200s at jog; 60s after set
Set 3: 8 x 100 @ sprint; 100m drills between each (alt high knees, butt kicks, and lateral runs)
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you there.

Michael

Weekly Newsletter

Hello All,

This weekend Nicci will be leading a run up at Palisades Park. She’s leaving Hoboken at 8:30 AM with a planned start of 9:00 AM at the park entrance. Please email her at trinicci at gmail dot com if you would like a ride. On Sunday Andrew C will be hosting a trainer session starting at 9:00 AM. Feel free to drop off your trainers on Saturday and just email him at andrew dot corcione at gmail dot com to make sure he still has space.

Rush Cycling has offered us a private indoor spin class as long as we can get 10 members to join the fun. RJ is coordinating the schedule so please email him directly at Richard.Boergers at shu dot edu if you are interested.

We are in the process of making our 2012 Uniform purchases. You can buy just a top or a bottom if you would like and each piece is only $50. Please fill out this form if you are interested so we can get this order made quickly: https://docs.google.com/spreadsheet/viewform?formkey=dFdpd2ZfRFcxa0VCXzZ2QmZNYjltQWc6MQ.

The February social will be Thursday, Feb 2nd meeting at the Pilsner House. Nicci and Mike will be out there about 7:30 so come join the fun and see everyone when they’re not in spandex!

GC Tri official merchandise is running out! We have a handful of headsweats hats and visors left for $20 and our SweatVac beanies are selling like hotcakes. Email to make your order.

2012 GCTri club renewals are available! If you haven’t yet, please download and complete the following registration form and drop it off at Steven’s pool or mail it to Andrew at the following address:
358 6th St Apt 1L
Hoboken, NJ 07030

Lastly, GC Tri member Nicci Schock has officially started her own massage therapy practice. A lot of members have already taken advantage, and Griffin would be happy to send you a recommendation. Check out her site: http://www.niccischock.com/ for details on how to make an appointment.

Happy Training,

Wed Track

Since it rained last week and only one person was motivated enough to get to the track, we’re going to repeat last week’s workout tomorrow morning. No excuses this time (including from me) since it will be 50 degrees with no rain!

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 200, 6 x 100
Set 2: 6 x 100, 3 x 200
Set 3: 3 x 200, 6 x 100
Set 4: 6 x 100, 3 x 200

We’ll run everything at mile pace. Rest will be 30s between 200s, 15s between 100s, and 60s after each set. And in between the first and second part of each set we’ll take 30s.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Wednesday Track

Good morning,

Tomorrow we will do our first fartlek workout at the track. For those of you who don’t know what fartlek running is, it means speed play in Swedish. We will vary between hard running and easy running on a specific time interval which will help train your body to handle the acceleration and deceleration that is common in a race. This week we will have specific time periods for hard and easy efforts, but some weeks we will switch between the two on an unpredictable whistle. Here is tomorrow’s workout:

Warmup: 800m @ warmup pace
Main Set: 2-3-4-3-2, with 2:30 rest
Cool Down: 800m @ cool down pace

Here is what I mean by 2-3-4-4-3-2:
2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Weekly Newsletter

Hello All,

This weekend Andrew C will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM. Dress warm, it is getting cold out there! If the weather turns for the worse, Andrew will let everyone know via the Facebook and Yahoo Groups.

The next GC Tri Social will be happening Wednesday, November 2nd at Marty O’Brien’s Social Club in Hoboken on 1st and Bloomfield. Nicci and Mike Frank will be there about 7:30 to get the festivities started.

Good luck to Glenn Hartrick racing the Miami 70.3 this weekend and anyone else racing. Don’t forget to send in your results for these late season races!

Happy Training,

GC Tri

GC Tri Weekly Newsletter

Hello All,

Congrats to Scott Duprex for taking the overall win at the Causeway Biathlon this past weekend. With the season coming very close to an end for everyone, if you have any results, please email Andrew or so everyone gets to learn of the awesomeness of GC Tri!

This weekend Andrew C and Raphael will be leading a group ride on Saturday leaving the 14th St Ferry at 8:00 AM.

GC Tri has yet another awesome discount to offer official club members (we do have a list). Surya Yoga in Hoboken has offered us 10% of a 10 pack of sessions at their studio. Rather than $200, it is only $180 and it is good for one year after activation. Take advantage of this great deal and do something different than just swimming, biking or running!

Happy Training,

GC Tri