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Tuesday Track
Hi everyone,
For tomorrow’s track workout we are going to do broken intervals. If you have been at the pool lately you’ll recognize this concept from some recent masters workouts:
Warmup: Jog to track, drills on infield
Set 1: 1200, 12 x 100
Set 2: 800, 8 x 100
Set 3: 400, 4 x 100
Set 4: 200, 2 x 100
Cool Down: Jog back to Hoboken
The first part of each set will be run at 5K pace and all 100s will be run all-out. We’ll take 30s rest after the first part, 15s between the 100s, and 90s between sets. The total distance is only 3.25 miles but they are fast intervals with short rest so you’ll be ready to stop at the end!
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Thanks,
Michael
Weekly Newsletter
Hello All,
Congrats to Steve Su for finishing the Unite Half Marathon this past weekend in a solid 1:34! Congrats as well to our crazy distance running girl, Elena Makovskaya, for racing the Rim to Rim to Rim run in the Grand Canyon finishing in 17 hours!!!
This weekend we have two rides on Saturday. Mike will be leading the early birds leaving the 14th St Ferry in Hoboken at 7:00 AM and Kristine will be leading the late risers leaving the 14th Ferry in Hoboken at 8:30 AM. On Sunday, Rich will be leading a ride leaving the 14th St Ferry in Hoboken at 7:30 AM.
Lastly, if you plan on racing the Party with a Purpose 5k in Hoboken on July 17th, be sure to sign up as a member of the GC Tri team. Thanks to efforts made by Cheryl Tarbous, we will have a team in place for your registration purposes.
Happy Training.
Thursday Morning Ride
Andre will be leading a group ride departing 14th st Ferry at 540am sharp. Bring lights and your climbing legs. Temps are expected to be in the upper 50s.
Tuesday Track
Hi everyone,
It is projected to be a beautiful 65 degrees at 6am tomorrow so come join us at the track. Here is the workout:
Warmup: Jog to track, drills on infield
Main Set: 15 x 400 (5 @10K, 5 @5K, 5 @sprint)
Cool Down: Jog back to Hoboken
We’ll take 45s standing rest between 400s and 2 minutes between blocks of 5.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael
Weekly Newsletter
Hi All,
Congrats Elena Makovskaya on taking 3rd overall female in the Essential2Life 5k at Liberty State Park last weekend in a speedy 19:39. Direct quote from Elena – “Thank you, track!!!” so you see what the GC Tri track workouts can do!
This weekend RJ will be leading our group ride leaving the 14th St Ferry in Hoboken on Saturday at 8:00 AM. Mike will be running Saturday at 7am from Fleet Feet for a 10miler at about 8:30pace. There will also be a group ride Sunday at 8am from 14th st ferry. Looks to be a beautiful weekend so get out there and enjoy it.
Good luck to everyone racing the Boston Marathon this weekend!
Happy Training,
