Author's posts
Wed Social/Weekly Newsletter
Hi All,
Congrats to Shana Lee for knocking over 3 minutes off her best time at the Jersey Girl triathlon last weekend. At Born to Tri, we had a great showing as Glenn Hartrick too 4th overall and Andrew Shore took 6th overall. JD Desloges made it a family affair racing with father for his first triathlon ever and we had Mike Frank returning from back surgery racing with his wife Tracey all having great races!
Wednesday Aug 6th, we will be having a GC Tri social meeting at Pier 13 at 7:30 PM for an adult beverage or two or three and a tan-line comparison contest. Best tan-lines receives a firm pat on the back.
Happy Training,
There will be a gathering of triathletes this Wed
Tues/Thur Bike
Leaving from Hoboken Ferry at 540am. It is a bit dark in the morning so you may want to bring a blinking light. Ride of approx 20 miles, maybe some repeats, maybe not. Get out there before it warms-up!
Tuesday Track
Good morning- tomorrow’s track workout will be an Olympic themed special! We’ll run each of the sprint distances featured in the Olympics but we’ll do them twice.
Warmup: Jog to track; drills on infield
Main Set: 2 x (100-200-400-800-1500)
Cool Down: Jog back to Hoboken
Pace: The first time through will be @ sprint pace. The second time through will be @ 5K for the 100, 200, 400 and 800; @ 10K for the 1500.
Rest: The first time through will be 60s after each. The second time through will be 30s after each.
The goal is to reestablish our base paces for the next few weeks so we’ll max out our pace the first time through (thus the long rest) and focus on holding our 5K/10K pace on tired legs the second time through. Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Also a special shout out to those of you doing IM NYC this weekend that come to the track every week. Remember all of those 100m sprints we’ve done as you are coming into the finish chute. Good luck and know that we expect you back at the track next Tuesday!
Track Workout
Hi everyone- another block of 5 hard workouts down, so tomorrow we’ll do our recovery workout (aka The Flusher) at the track:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you then.
Michael
Tuesday/Thursday Ride
Tuesday and Thursday morning rides starting at 5:40 from Hoboken 14th street ferry into the park in Fort Lee with either hill repeats or ride to the first big hill and back. Back in Hoboken at 7am, ~20 mlies. I heard it’ll rain in the afternoons so we should be lucky to avoid the rain in the morning.
Andre
Tuesday Track or 5K
Good morning- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 15 x 400 (5 @10K, 5 @5K, 5 @all-out); 30s between, 90s after block of 5
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
And as an alternative to the track, remember that the Party with a Purpose 5K is tomorrow at 7PM at Pier A in Hoboken. You can still join our team by signing up as an “individual joining a team” and register as a Gold Coast Triathlon Club member. http://www.active.com/running/hoboken-nj/7-17-12—pwp-hoboken-5k-2012
