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Wednesday Track Workout

Good morning,
Tomorrow’s workout will be sneaky miles:
Warmup: Jog to track, 2 laps striders
Main Set: 3 x (400, 200, 400, 200, 400)
Cooldown: Jog back to Hoboken
The 400s should be run at mile pace and we will float the 200s (slow jog); 60s standing rest between sets.

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.

–Michael
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Thursday Night Track

Runners,

Tonights run will be Intervals…. what are they?  98% of max HR with a recovery time shorter than your run time. Best described as HARD, faster than 5k pace!!!!!!

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch

MAIN SET: 5-8 x 800 with 2′ active recovery
NOTE: if you run your 800’s in more than 4 minutes you can have 3′ recover. When deciding how many reps you are going to do, keep this in mind; you want to finish the workout with approximately 20′ at interval pace. So, if it takes you 4 minutes to complete one 800 you should complete 5 intervals… make sense? Pick a number of reps before you start.  This will hold you responsible to completing your recommended set instead of “bowing” out early because you went out too hard.

800 pace = sub-3:00 =     8 reps
800 pace = 3:15 =            7 reps
800 pace = 3:30 =            6 reps
800 pace = 3:45+ =          5 reps

COOL DOWN: Run home

TOTAL TIME: approx. 65 minutes
TOTAL DISTANCE: approx. 7 miles

See you out there!
Megan

Thursday Bike Ride

Come on out!  540am from 14th st. ferry.  Bring a light and enjoy the sunrise over NYC.

Wednesday Track Workout

Hey everyone,
First let me remind you that track workouts have moved to Wednesday mornings for the rest of this season.  Here is tomorrow’s workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1600, 400
Set 2: 1600, 200
Set 3: 1600, 100
Cooldown: Jog back to Hoboken
The 1600s should be run at 5K pace and then we will go right into the shorter intervals without stopping.  But the shorter intervals should be done at mile pace.  So the goal is to run the mile hard and then pick up the pace for the 400, 200, and 100 respectively in each set.  We’ll take 60s rest between sets.

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.

–Michael

Weekend Bike Ride and Run

This weekend the Andrew will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.  On Sunday Nicole will be leading a ride leaving the 14th St Ferry in Hoboken at 7:30 AM.

On the running side, Huw plans on leaving from Romantic Depot at 915am for a long run up to and across the GWB and then down to Christopher St, where he’ll catch the PATH back to Hoboken.  He will be running at about 8-830 pace.  If you are looking to go out at a slower pace feel free to send an email to the mailer or comment below (note: comments need to be approved).

Weekly Newsletter

Hello All,
GC Tri had a large contingent head up to Timberman 70.3 this past weekend with some amazing results.  Megan Wiseman won her AG earning a slot to Clearwater.  Scott Duprex had our highest overall placing finishing in 4:31.  A big thanks to Mike D for bringing home Cheryl in their first 70.3 event.  Congrats also to Jen Jones for finishing her first ever half ironman.  Everyone else finished with either a PR or made their goal times which was awesome considering the rain factor: Andrew C, Nicci, Kristin Hespos, Simon Webster, Julian, Michael Goldman, and Nicole.

Don’t forget that next week Stevens Masters switches to Tuesday, Thursday and Friday mornings.  Because of this we will switch our track workouts from Tuesday morning to Wednesday morning.  We will continue to have weekday bike rides until it becomes too cold.  Andrew will be leading the Thursday morning rides leaving at 5:40 AM from the 14th St Ferry.
Happy Training,