Category: run

Weekly Newsletter/Weekend Ride

Hello All,
Spring is around the corner and starting April 5th, we will begin our Thursday morning group rides once again.  The ride starts at 5:40 AM sharp and leaves from the 14th St Ferry in Hoboken.  We ride up River Rd and into Palisades Park and then race it home!  These are our most popular rides so don’t be afraid to join them no matter what pace you’re going.
We will also be switching the track workouts to Tuesday mornings starting April 3rd to coincide with Hoboken Masters switching to Mon/Wed/Fri morning workouts.
This weekend Andrew C will be leading a group ride on Saturday leaving the 14th St Ferry at 8:00 AM.  On Sunday Kristine and Lauren will be leading the ride leaving the 14th St Ferry at 9:30 AM so you can sleep in a little after your St Patty’s celebrations.
If you haven’t sent in your GC Tri Registration for 2012, please mail it to 358 6th St Apt 1L Hoboken, NJ 07030 or leave it for Andrew Shore at the Stevens Pool.
Happy Training,

Wednesday Track

  • Filed under run

Good morning- here is tomorrow’s workout:
Warmup: Jog to track; drills on infield
Set 1: 3 x (1200-400)
Set 2: 2 x 100 (on infield)
Cool Down: Jog back to Hoboken
Pace: 1200s @ 5K, 400s @ half marathon; 100s @ sprint
Recovery: 100m walk and 100m jog after each 1200; 60s after each 400; 15s between 100s
Meet at 9th & Park at 6am or at the track for a 6:15am start. I will not be there tomorrow but Andrew will lead the workout. Please make sure you leave 9th & Park on time (~6:02) to be at the track for the 6:15am start.
Michael

Weekly Newsletter and Weekend Ride

Hello All,
This weekend we have two club rides.  On Saturday, Jen will be leading the group ride leaving the 14th St Ferry in Hoboken at 8:30 AM.  On Sunday Rich will be leading the group ride leaving the 14th St Ferry at 8:30 AM.  There is also a group of us running Palisades Park on Saturday again.  We will be meeting at the Park entrance on River Rd at 8:00 AM if you would like to join.
Don’t forget that the clocks change on Sunday morning so don’t show up an hour late!
Happy Training,

Wednesday Track

  • Filed under run

Good morning- here is tomorrow’s track workout:
Warmup: Drills on the field (high knees, butt kicks, lateral)
Set 1: 3 x (100-300-500-300-100) @ descending pace by set (10K, 5K, mile)
Set 2: 6-10 x 100 @ sprint, 15s between
Cool Down: Jog back to Hoboken
To be clear on pace, the first group of 100-300-500-300-100 in set 1 will be done at 10K pace, the second group at 5K, and the last group at mile pace. We will walk 100m between intervals and take 60s standing rest between groupings. And set 2 will be done at all-out pace. We will do between 6-10 x 100 depending on time and fatigue. Rest will be short: 15-20s between 100s.
Meet at 9th & Park at 6am or at the track for a 6:15am start. All paces are welcome and we will work with everyone to maximize individual workouts.
Michael

Wednesday Track Workout

  • Filed under run

Hi everyone- here is tomorrow’s workout:
Warmup: Jog to track; 1 lap with drills (high knees, butt kicks, lateral, jog)
Main Set: 5 x (200, 200, 400)
Cool Down: Jog back to Hoboken
Pace: 200s @ mile pace with 100 walk recovery after each one; 400s @ 10K pace with 200 recovery (100 walk/100 jog)
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there tomorrow so if you meet at 9th & Park please wait until shortly after 6am to leave and make sure you are at the track for the 6:15am start.
Michael

Hoha Snowball

  • Filed under run

Hello All,

Our friends over at the HoHa running club (that group that only runs and is jealous of us triathletes) has extended an invitation to their annual SnoBall event over at the Elks Club (1007 Washington). The grand event is being held this Saturday with doors opening up at 7:00 PM. Tickets can be found at www.hoha.net that include dinner and drinks. Join the fun and meet some other active people in Hoboken!

Happy Training,

Andrew