Category: run

Wednesday Track

  • Filed under run

Good morning,

Tomorrow we will do our first fartlek workout at the track. For those of you who don’t know what fartlek running is, it means speed play in Swedish. We will vary between hard running and easy running on a specific time interval which will help train your body to handle the acceleration and deceleration that is common in a race. This week we will have specific time periods for hard and easy efforts, but some weeks we will switch between the two on an unpredictable whistle. Here is tomorrow’s workout:

Warmup: 800m @ warmup pace
Main Set: 2-3-4-3-2, with 2:30 rest
Cool Down: 800m @ cool down pace

Here is what I mean by 2-3-4-4-3-2:
2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard

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

Michael

Weekly Newsletter

Hello All,

This weekend Andrew C will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM. Dress warm, it is getting cold out there! If the weather turns for the worse, Andrew will let everyone know via the Facebook and Yahoo Groups.

The next GC Tri Social will be happening Wednesday, November 2nd at Marty O’Brien’s Social Club in Hoboken on 1st and Bloomfield. Nicci and Mike Frank will be there about 7:30 to get the festivities started.

Good luck to Glenn Hartrick racing the Miami 70.3 this weekend and anyone else racing. Don’t forget to send in your results for these late season races!

Happy Training,

GC Tri

GC Tri Weekly Newsletter

Hello All,

Congrats to Scott Duprex for taking the overall win at the Causeway Biathlon this past weekend. With the season coming very close to an end for everyone, if you have any results, please email Andrew or so everyone gets to learn of the awesomeness of GC Tri!

This weekend Andrew C and Raphael will be leading a group ride on Saturday leaving the 14th St Ferry at 8:00 AM.

GC Tri has yet another awesome discount to offer official club members (we do have a list). Surya Yoga in Hoboken has offered us 10% of a 10 pack of sessions at their studio. Rather than $200, it is only $180 and it is good for one year after activation. Take advantage of this great deal and do something different than just swimming, biking or running!

Happy Training,

GC Tri

Tuesday Track

  • Filed under run

Good morning,

Here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 1200 @ 10K pace, 90s rest
Set 2: 3 x 400 @ 5K pace, 90s rest
Set 3: 2 x 1200 faster than set 1, 90s rest
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start. I won’t be there this week so please work together to make sure everyone knows pace and completes the workout.

–Michael

Weekly Newsletter/Weekend Ride

Hi All,

Congratulations to Carlos Garcia and Eyal Maor who took 1st and 3rd in their age group at the NY Tri this past weekend at Harriman State Park.

This weekend Jen and Kristine will be leading a group ride on Sunday leaving the 14th St Ferry at 6:30 AM. We don’t have an official leader for Saturday, but if you are looking to ride and want some friends, please feel free to post on the Yahoo and Facebook Groups!

Our next GC Tri Social will be held on Wednesday September 7th at the new Pilsner House Biergarten in Hoboken. Come join the fun and meet the group when we’re not in spandex!

Good luck to everyone racing at the Sebagoman, Timberman or Age Group Nationals this weekend! Don’t forget to send in your results!

Happy Training,

GC Tri

Tuesday Track

  • Filed under run

Good morning,

Here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Main Set: 9 x 800 @ 5K pace, 60s rest
Cool Down: Jog to Hoboken

As a reminder, Yasso 800s are run at a pace you can hold through the whole workout so control is key. If you are running a fall marathon your target time for the 800s should be your goal marathon time (not goal pace). In other words if you are trying to run a 4 hour marathon you should run the 800s at 4:00 which is 8:00/mile pace.

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

–Michael