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Weekly Newsletter 9/20

Little delay in getting this out there…

Hello All,
GC Tri had another great weekend of racing this past weekend.  At Vice Versa (the only reverse triathlon in the area) Mike Frank took 2nd in his AG while Jen Jones was just off the overall podium taking 6th for the women.  At War at the Shore, Jason Norman brought home 4th in his AG, Dr Shelley Palumbo also took 4th in her AG, and Susanna Tully took 4th in her AG as well.  At the Buckman Sprint David Calabrese took 2nd in his AG.  At the Nation’s Triathlon Eyal Maor had a blistering sub 39 minute 10k and took 12th in his AG.  Finally at the LBI Annual Triathlon, Dave Cruz took home 2nd in his AG.  Awesome results everyone!

Good luck to everyone racing the Newport Half Marathon or Oxford Olympic Triathlon this weekend!
Happy Training,

Swim Update

Masters Team,

Because of the growth of the college team, we are making a change to Friday AM practice for the remainder of the college season (until late February).  Here is the new schedule:

-Door to the pool will open at 5:40AM

-Warm up will be between 5:45AM – 6AM (we will have 5 lanes)

-Main Set will be 6AM-6:30AM (we will have 5 lanes)

-At 6:30AM we will consolidate into 2 lanes

-Practice will end at 7AM

Thanks,

Brad Thornton

Thursday Tempo Run Workout

Runners,

Fall is here!!! We’ve got a new plan of action for this evening. I wanted to introduce some of the new GCTri members to the HoHa running club. So, tonight’s run we will join them for a fun tempo run around Hoboken. Beers post-workout! Here’s the plan…

MEET: 6th and Washington in front of Fleet Feet @ 7:45

WORKOUT ROUTE: http://www.hoha.net/Thursday%20Map.pdf

WORKOUT DESCRIPTION: 5.2 mile course around Hoboken

POST-WORKOUT: Morrans on the corner of 5th and Garden

See you this evening!
Megan
Sent from my Verizon Wireless BlackBerry

Wednesday Track Workout

Hi everyone,
Tomorrow morning we will revist Yasso 800s to keep the focus on building strength.  Because it is a long workout we will be meeting at 6am for a 6:15 start.
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800, 45s standing rest after each
Cooldown: Jog back to Hoboken
Yassos are run at 5K pace and the goal is to be consistent throughout the workout.  If you are preparing for a marathon your pace should match your anticpated finish time.  So if you are trying to run a 3:55 marathon, your 800s should be run in 3 minutes, 55 seconds.  If you are running Chicago you should be at 10×800 this week.  If you’re running NYC then stick to 8-9 as you have another month before you do 10.

Meet at 9th & Park at 6:00am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:15am start. We should be back in Hoboken by 7:20am.

–Michael

Weekly Newsletter

Hello All,
This weekend Andrew will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  There will also be a long group run leaving from Fleet Feet at 8 AM.  On Sunday Chris will be leading a ride leaving the 14th St Ferry in Hoboken at 8:00 AM.

Kristin and Jen Finotti are going to ride the course for the Oxford Olympic (http://www.paceracing.org/Oxford_Olympic_-_Course.html) on Saturday.  They are leaving the Hoboken/JC area around 6:30 and plan to be riding no later than 8 AM.  If you’d like to join them, email Kristin at to figure out a place to meet.

Good luck to anyone racing the Great Atlantic Sprint this weekend.  The GC Tri tent will be out so feel free to hang out there post race.  Don’t forget to send in your results if you’re racing anywhere this weekend.

Finally, there is less than 100 slots left for Clamman.  Please go to www.JSMultisport.com and sign up to support Team World as we attempt to defeat Team Beach Bum in a cross country style points race.  If you haven’t already let Andrew know you are signed up, please email him to ensure your slot on the right team.
Happy Training,

GC Tri

Thursday Track Workout

Runners,

Tonight’s run…still endurance intervals, lucky you guys… 🙂

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch, strides

WORKOUT:

2-4 x 400 with 1′ recovery
2-3 x 1200 with 3′ recovery
2-3 x 400 with 1′ recovery

*A group should complete all intervals = Total 6400 meters
*B group can do only 2 x 1200 = Total 5200 meters
*C group can do only 2 x 1200 and adjust the # of 400’s if necessary = Total 4000 – 5200 meters

NOTE: The first set of 400’s should get your system warmed up and prepared for the 1200’s. Manage your workout efficiently. The last group of 400’s can be done at a higher threshold.


NOTE:  You want to replicate or slightly increase the distance you ran last week at interval pace.

COOL-DOWN: Run home

TOTAL TIME: 65 minutes
TOTAL DISTANCE: 5.5 – 7 miles

See you out there!
Megan