Category: run

Weekly Newsletter

Hi All,

This weekend there will be no official group rides or runs due to the expected chilly temps and weather. Please post to the Facebook and/or Yahoo group if you plan on going out and would like some friends.

GC Tri will be ordering official racing kits as well as cycling jerseys for the upcoming season. We would like to make the order by the end of next week so that we can get everything in before the first races of the season this May. The following link is to the sizing chart as provided by Sugoi: https://docs.google.com/document/d/1KMpJ5ujLFV1pXR_C-qfo9QSS16JibSYjQraocCK0BYc/edit.

This link will take you to the order form so that you can select what you want and which size. Please fill this out as soon as possible so we can get our order in: https://docs.google.com/spreadsheet/viewform?formkey=dFdpd2ZfRFcxa0VCXzZ2QmZNYjltQWc6MQ. Attached is an image of what the race kits look like.

Finally, we still have 3 GC Tri visors and 10 headsweat hats left at $20 each. There is also about 20 more beanies (darn good in this cold weather) left at $15 each. Please email if you are interested.

Happy Training,

Weekly Newsletter and Happy Hour

Hello All,

Don’t forget to stop by the Pilsner Haus Biergarten tonight around 7:30PM for the GC Tri February Social. Look for Andrew in his yellow visor or Mike Frank holding a liter of bier!

This weekend Matt is going to lead a group ride leaving the 14th St Ferry in Hoboken at 8:30 AM. On Saturday Andrew be leading a group run leaving from the entrance of Palisades Park. If you want a change of views meet up with him at the Gate entrance at 9:00 AM.

GC Tri is now sponsored by CGI Racing. With this sponsorship, all GC Tri members will get $5 off any of their races. We also got one free entry to any race in 2012. This entry is going to be raffled off to any paying/registered member of GC Tri by March 1st. The registration form is attached and can be mailed to 358 6th St Apt 1L Hoboken, NJ 07030 or left at Stevens Pool for Andrew Shore.

We are doing one last push for GC Tri official race kits. We need to have an order of 24 kits so please put in your order ASAP by filling out this form: https://docs.google.com/spreadsheet/viewform?formkey=dFdpd2ZfRFcxa0VCXzZ2QmZNYjltQWc6MQ. We are also ordering cycling jerseys so please submit that request as well.

Happy Training,

Wednesday Track

  • Filed under run

Hi- tomorrow’s workout is below. We are going to focus on speed with a workout that will become a staple this season.

Warmup: 2 x 200, high knees and butt kicks
Main Set: 10 x 400 @ mile pace; 30s rest between
Cool Down: 2 x 200, high knees and butt kicks

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Track Workout Wednesdays

  • Filed under run

Hi everyone,

Here is tomorrow’s track workout. We’re going to start building in drills throughout the winter to strengthen some key running muscles ahead of the season.

Warmup: Jog to track; various drills
Set 1: 4 x 400 as follows: 1st: @ 5K, 2nd: butt kicks, 3rd: @ mile, 4th: high knees; 15s between each, 60s after set
Set 2: 400-200-400-200-400; 400s @ mile, 200s at jog; 60s after set
Set 3: 8 x 100 @ sprint; 100m drills between each (alt high knees, butt kicks, and lateral runs)
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you there.

Michael

Weekly Newsletter

Hello All,

This weekend Nicci will be leading a run up at Palisades Park. She’s leaving Hoboken at 8:30 AM with a planned start of 9:00 AM at the park entrance. Please email her at trinicci at gmail dot com if you would like a ride. On Sunday Andrew C will be hosting a trainer session starting at 9:00 AM. Feel free to drop off your trainers on Saturday and just email him at andrew dot corcione at gmail dot com to make sure he still has space.

Rush Cycling has offered us a private indoor spin class as long as we can get 10 members to join the fun. RJ is coordinating the schedule so please email him directly at Richard.Boergers at shu dot edu if you are interested.

We are in the process of making our 2012 Uniform purchases. You can buy just a top or a bottom if you would like and each piece is only $50. Please fill out this form if you are interested so we can get this order made quickly: https://docs.google.com/spreadsheet/viewform?formkey=dFdpd2ZfRFcxa0VCXzZ2QmZNYjltQWc6MQ.

The February social will be Thursday, Feb 2nd meeting at the Pilsner House. Nicci and Mike will be out there about 7:30 so come join the fun and see everyone when they’re not in spandex!

GC Tri official merchandise is running out! We have a handful of headsweats hats and visors left for $20 and our SweatVac beanies are selling like hotcakes. Email to make your order.

2012 GCTri club renewals are available! If you haven’t yet, please download and complete the following registration form and drop it off at Steven’s pool or mail it to Andrew at the following address:
358 6th St Apt 1L
Hoboken, NJ 07030

Lastly, GC Tri member Nicci Schock has officially started her own massage therapy practice. A lot of members have already taken advantage, and Griffin would be happy to send you a recommendation. Check out her site: http://www.niccischock.com/ for details on how to make an appointment.

Happy Training,

Wed Track

  • Filed under run

Since it rained last week and only one person was motivated enough to get to the track, we’re going to repeat last week’s workout tomorrow morning. No excuses this time (including from me) since it will be 50 degrees with no rain!

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 200, 6 x 100
Set 2: 6 x 100, 3 x 200
Set 3: 3 x 200, 6 x 100
Set 4: 6 x 100, 3 x 200

We’ll run everything at mile pace. Rest will be 30s between 200s, 15s between 100s, and 60s after each set. And in between the first and second part of each set we’ll take 30s.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael