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Tuesday Track
Here is tomorrow’s workout:
Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 1200 @ 10K pace, 90s rest
Set 2: 3 x 400 @ 5K pace, 90s rest
Set 3: 2 x 1200 faster than set 1, 90s rest
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start. I won’t be there this week so please work together to make sure everyone knows pace and completes the workout.
–Michael
Weekly Newsletter/Weekend Ride
Congratulations to Carlos Garcia and Eyal Maor who took 1st and 3rd in their age group at the NY Tri this past weekend at Harriman State Park.
This weekend Jen and Kristine will be leading a group ride on Sunday leaving the 14th St Ferry at 6:30 AM. We don’t have an official leader for Saturday, but if you are looking to ride and want some friends, please feel free to post on the Yahoo and Facebook Groups!
Our next GC Tri Social will be held on Wednesday September 7th at the new Pilsner House Biergarten in Hoboken. Come join the fun and meet the group when we’re not in spandex!
Good luck to everyone racing at the Sebagoman, Timberman or Age Group Nationals this weekend! Don’t forget to send in your results!
Happy Training,
GC Tri
Tuesday Track
Here is tomorrow’s workout:
Warmup: Jog to track, 1 lap + drills
Main Set: 9 x 800 @ 5K pace, 60s rest
Cool Down: Jog to Hoboken
As a reminder, Yasso 800s are run at a pace you can hold through the whole workout so control is key. If you are running a fall marathon your target time for the 800s should be your goal marathon time (not goal pace). In other words if you are trying to run a 4 hour marathon you should run the 800s at 4:00 which is 8:00/mile pace.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
–Michael
Tuesday Track
After a week off it is time to get back on the track. Here is tomorrow’s workout:
Warmup: Jog to track; 1 lap + drills
Set 1: 9 x 400 @ 5K, 200m jog b/w; 60s after
Set 2: 6 x 100 @ sprint; 20s b/w, 60s after
Set 3: 6 x 200 @ sprint; 30s b/w
Cooldown: Jog to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. We will be back in Hoboken no later than 7:15am.
–Michael
Weekly Newsletter 7/24
We had a huge weekend of racing for GC Tri at NJ State Triathlon and Ironman Lake Placid! At NJ State Martin Skolnick and Cheryl Tarbous went 3:05 in the olympic distance. Lisa Mangino also finished the tough race in a solid 3:09. In the sprint Glenn Hartrick took 7th overall, winning his age group. Melissa Manning won her age group as well with Kristine Papamichael taking 6th and Erica Manning taking 12th. Congrats to all who suffered through the heat to finish a great race!
At Ironman Lake Placid Gctri represented well with Griffin McNeese (9:46) taking 9th overall for the amateurs and earning a slot to Kona. Megan Wiseman (10:43) took 4th in her AG and also earned a spot to Kona. Here are the rest of our amazing results: Andrew Shore: 10:41, Jared Tootell 9:54 (17th overall for amateurs), Scott Duprex: 10:10, Will Reagan: 11:00.55, Eyal Maor: 10:55, Raphael Zagury: 11:15, Andrew Corcione: 11:45, Julian Setian: 11:59, Nicci Schock: 12:01, Grace Lin: 12:11, Eva Kovacs: 13:38, and Mike Eng: 12:18. Congrats to all of our first timers and everyone else who raced to best times!!!
This weekend Jen and Mike will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM. There also appears to be an early bird ride on Sunday leaving at 5:00 if anyone is interested.
Don’t forget, next Wednesday will be the GC Tri social at City Bistro outdoor deck meeting around 7:00 PM. Attendance is mandatory!
Happy Training,
GC Tri
Tuesday Track Workout
Here is tomorrow’s track workout. Although still challenging, it is geared toward recovery and has a little less speed and distance than usual.
Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 1600 @ 10K pace; 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between each, 60s after set
Set 3: 2 x 800 @ 10K pace; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start.
–Michael