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8-9-10 Weekly Newsletter

Hello All,
GC Tri had another awesome weekend of racing.  At Born to Tri on Saturday Megan Wiseman defended her women’s overall title and Scott Duprex took 3rd overall.  Jen Jones also landed a spot on the overall podium taking 3rd for the women.  We also had some successful AG podiums with Andrew winning the 25-29 men, Griffin took 3rd in the 30-34 men with JD taking 5th and Dave Cruz in 8th.  Simon Webster took a solid 13th his AG, Emily Woo won the 20-24 women and Lindsay McKenna won the 25-29.
On Sunday we had a solid group make it out to the Turkey Swamp Run.  Scott and Andrew took 5th and 6th in the 20 miler while Will, Simon and Eva all had awesome performances in the 25K.  A special shout out for Mike D who got his first DNF as he assisted a fallen runner to the ambulance and decided to call it a day 11 miles into his race.  Congrats also to Christine and everyone else who raced at the JerseyGirl triathlon!

Finally, don’t forget to check out GC Tri’s latest sponsor in Shaka’s Body Therapy as we have added his link to www.gctri.org.
Happy Training,

Thursday Night Track

Hey Everyone, sorry for being lackadaisical on the updates.  Here is the latest for tonight.  Timberman athletes take note!

The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!

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WARM-UP: Run to track, stretch, strides

MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.

COOL-DOWN: Run home

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APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes

Excited to see everyone out there tonight!
Megan

Holistic Body Care

Sanssouci Holistic Body Care is our newest sponsor and is offering discounts for GCTriclub members.

Body therapy and nutritional support for athletes.

Whatever the nature of your sport – ball games, biking, triathlons marathons – you want your body to excel in the crucible of perform, free of pain and injury and to it’s maximum potentials? IT IS CRITICAL TO BE PRO-ACTIVE!

http://www.sanssouciholistic.com/contact-us/

Weekend Bike Ride

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

Weekly Newsletter

Hello All,
Congratulations to Jen Jones and Mike Frank who both had awesome races down in Belmar last weekend.  Jen took 4th overall for the women, winning her age group.
Good luck this weekend to everyone racing Born to Tri and the Turkey Swamp.  We will have a GC Tri Tent at both races so look for a canopy with the GC Tri Banner to meet others from the club.

On the sponsorship front, GC Tri members will now receive discounts for Body Therapy from Shaka.  He has several different types of therapies that he will be offering at a discounted rate to all members.  Look for more information on the GC Tri web site or just email .
Happy Training,

Thursday Night Track Workout

Megan won’t be in attendance but I thought it made sense to post the workout anyway.

More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.

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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)

COOL DOWN: Run home

APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan