Author's posts
Fix a Flat
Given the recent bad luck with flats, I thought it would be appropriate to post a video by Expert Village, showing how to fix flats.
Thursday Track Workout
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WARM-UP: Jog to track, stretch, strides
MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds.
1-4 = 5K pace
5-8 = 1-mile pace
9-12 = Sprint (be consistent for all 4 intervals)
COOL DOWN: Jog home, stretch
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APPROX. TOTAL DISTANCE: 7 miles
APPROX. TOTAL TIME: 65 minutes
See you out there this evening!
Megan
Thursday Bike Ride
Happy Training.
Tuesday Bike Ride
Same routine as usual tomorrow..
Departing at 5:40 am from the 14th st ferry.
Warmup: Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x)
Main Set 2: Time Trial Effort Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken
See you then,
JD
Tuesday Morning Track Workout
Warmup: Jog to track, 1 lap striders
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. We’ll be back in Hoboken by 7:15am. See you out there.