Category: run

Track or Ride Tuesday Morning

  • Filed under run

Pick your poison…uh…workout.  Ride leaving from 14th st ferry at 540am or track leaving from 9th and park at 6am.  Below is the track workout:

Good morning everyone- here is this week’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
Pace- 1000s @ 5K, 100s @ all-out; use your 5K time from last week as your baseline
Rest- 15s between each 1000 and 100; 90s between each block of 1000-100
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please leave 9th & Park on time and work together on pacing at the track.

Happy Training,

GC Tri

Track Workout Tuesday

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Warmup: Jog to track; drills on infield
Main Set: 15 x 400 (pace/rest below)
Cool Down: Jog back to Hoboken
Pace: 5 @10K, 5 @5K, 5 @sprint.
Rest: 30s between 400s; 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/Weekend Ride

Hi All,
GC Tri was all over the place this weekend getting podium finishes and personal bests.  At the Brooklyn Half Marathon, Maria Wedgworth went a 1:40 sporting the amazing GC Tri visor and David Calabrese came in at 1:39 thankful for all those track workouts!  Our crazy distance runners Elena and Grace finished the Dirty German 50k trail run in 4:46:30 and 5:27:27, both personal best times!
At the Harryman Olympic triathlon, Jen Finotti took 4th overall female.  At the NY Tri Series Race #1 Simon Webster finished in 1:37.  At the Jerseyman Sprint, Glenn Hartrick took 3rd overall in 1:30, Melissa Manning took 2nd in her age group in 1:48, Kristine Papamichael took 5th in her age group at 1:58 and Erica finished right behind her in 6th at 1:59.  Nick Teslik took a good showing in a tough age group finishing 7th in 1:49.  At the Red Bank Olympic tri Jared Tootell took 3rd overall in 2:05, Lauren Dagastino took 3rd female in 2:33, Kristin Hespos finished in 3:08, Steve Su took 5th in his age group in 2:25, Matt Mustich finished in 2:30, and seconds behind him David Peitrangelo also finished in 2:30, and Scott Burns finished in 2:47.  At the Red Bank Sprint, Glenn Hartrick took the overall win!
Finally, congrats to Scott Duprex and Nick Walulick for finishing the American Triple T out in Ohio.  That’s a sprint tri on Friday night, an olympic tri Saturday morning, a reverse order olympic tri Saturday afternoon and to finish it off a half ironman Sunday morning!
This weekend Kristine will be leading a group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  Get your long ride in early before you hit the beach!
Have a safe and happy Memorial Day weekend and good luck to those swimming in the LavaSwim!  There will be a group ride and/or run after the swim.  Check out the FB group for more details!
Happy Training,

Track Workout

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Hi everyone,
Here is Tuesday’s workout- everyone’s favorite Yasso 800s.
Warmup: Jog to track, drills on infield
Main Set: 8 x 800 @5K pace; 45-60s between
Cool Down: Jog to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout. You want to run a pace that is hard, but you want to hit the same mark on each interval.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please leave 9th & Park on time and work together at the track. Help each other find the right pace and hit even marks. Thanks.
Michael

Weekly Newsletter/Weekend Ride

Hi All,
My apologies to Dave Pietrangelo for not including his great result last week at the Hoboken Pump and Run.  He was able to bench 145 pounds 26 times then take off for a 5k finishing in 4th place overall!  This past weekend we had some solid results at the Lincoln Tunnel 5k.  Derek Barnes in 19:42, Joe Giattino in 20:07 and Allison Twarowski in 24:25.  At the XTerra Jersey Devil Tri, Scott Duprex took 9th overall and Rich Bean took third in his age group.  Finally, congrats to Steve Su and Matt Mustich for taking 10th and 20th overall at the West Point Duathlon!
This weekend Jen Finotti will be leading a group ride on Saturday leaving the 14th Ferry at 7:00 AM.  On Sunday Rich Bean will be leading the group ride leaving the 14th St Ferry at 7:30 AM.
There is also a group that will be riding the Escape from Palisades Half Marathon on Sunday.  They are going to leave from the 14th St Ferry at 7:15 AM sharp so get there a few minutes early if you want to join them.  There is a bike storage at the race, so take advantage of getting in a nice brick without having to worry about your bike getting stolen.  Because of this race the park road will be closed to all bikes and cars from 9AM to Noon so avoid it.
Happy Training,

Tuesday Track

  • Filed under run

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