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Weekly Newsletter

Congrats to Pam and anyone else who ran the women’s half marathon series this past weekend.  Good luck to anyone racing this weekend and keep sending in those results to .

Looks like we will have some great weather this weekend.  On saturday, Nicole will be leading a group ride from the 14th ferry at 7:30am.  Mike will then be leading a group run meeting at Fleet Feet at 10 AM.  On Sunday Mike will be leading the group leaving the 14th St Ferry in Hoboken at 8:00 AM.

Happy Training

Black Bear Triathlon

If you are looking for a May race there are still some slots left in the olympic and sprint distances for the Black Bear Triathlon.  Check it out.

https://www.cgiracing.com/2009Events/BlackBearTri/RegisterNow.aspx

Thursday Bike

Tomorrow morning’s AM ride will be leaving the 14th St Ferry in Hoboken at 5:40 AM.  Will is going to lead the group to either 3, 4 or 5 repeats before heading home.

If anyone is interested in leading a group ride and/or run this weekend feel free to give the group a heads up. We’ve got some nice weather in store for the weekend!

Thanks!
Megan

Tuesday Morning Bike Ride

Hi everyone,

Weather for tomorrow morning is calling for 70% chance of showers during our ride time…
if no rain, to light rain = we will ride
if rain, to heavy rain = group ride is cancelled.

If ride is cancelled or you do not feel safe riding in wet conditions or you do not want to get your bike dirty, then either hit the indoor trainer or join in with the GC Tri Track Workout as an alternate workout!

Otherwise, departing from the 14th St Ferry at 5:40am, back in Hoboken by 7am.

Warmup:    Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x) – increase 1x from previous 3 weeks
Main Set 2: Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken

Helmet, Fluids and (if you have) Flashing Light for Bike.

JD

Tuesday Morning Track Workout

  • Filed under run

Hi everyone,
It looks like there may be some rain in the morning, but if it isn’t a downpour come out and enjoy some interval work. Here’s the workout:
Yasso 800s
Warmup: Jog to track, 2 laps drills + strides
Main Set: 6×800 @ 5K pace; 60s standing rest after each 800
Cool down: Jog back to Hoboken
The goal with Yasso 800s is to hold the same pace over all intervals. You want to push, but you also want to be able to hold your splits for the whole workout.  We will be doing Yasso 800s every four weeks this season so we can gauge improvement and we will add more intervals as the season goes on.
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.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

Palisades Park Update

The Palisades Park is passable…you can ride from the GW bridge to the ranger station no problems…Enjoy!