After a week off it is time to get back on the track. Here is tomorrow’s workout:
Warmup: Jog to track; 1 lap + drills
Set 1: 9 x 400 @ 5K, 200m jog b/w; 60s after
Set 2: 6 x 100 @ sprint; 20s b/w, 60s after
Set 3: 6 x 200 @ sprint; 30s b/w
Cooldown: Jog to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. We will be back in Hoboken no later than 7:15am.
–Michael
We had a huge weekend of racing for GC Tri at NJ State Triathlon and Ironman Lake Placid! At NJ State Martin Skolnick and Cheryl Tarbous went 3:05 in the olympic distance. Lisa Mangino also finished the tough race in a solid 3:09. In the sprint Glenn Hartrick took 7th overall, winning his age group. Melissa Manning won her age group as well with Kristine Papamichael taking 6th and Erica Manning taking 12th. Congrats to all who suffered through the heat to finish a great race!
At Ironman Lake Placid Gctri represented well with Griffin McNeese (9:46) taking 9th overall for the amateurs and earning a slot to Kona. Megan Wiseman (10:43) took 4th in her AG and also earned a spot to Kona. Here are the rest of our amazing results: Andrew Shore: 10:41, Jared Tootell 9:54 (17th overall for amateurs), Scott Duprex: 10:10, Will Reagan: 11:00.55, Eyal Maor: 10:55, Raphael Zagury: 11:15, Andrew Corcione: 11:45, Julian Setian: 11:59, Nicci Schock: 12:01, Grace Lin: 12:11, Eva Kovacs: 13:38, and Mike Eng: 12:18. Congrats to all of our first timers and everyone else who raced to best times!!!
This weekend Jen and Mike will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM. There also appears to be an early bird ride on Sunday leaving at 5:00 if anyone is interested.
Don’t forget, next Wednesday will be the GC Tri social at City Bistro outdoor deck meeting around 7:00 PM. Attendance is mandatory!
Happy Training,
GC Tri
Here is tomorrow’s track workout. Although still challenging, it is geared toward recovery and has a little less speed and distance than usual.
Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 1600 @ 10K pace; 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between each, 60s after set
Set 3: 2 x 800 @ 10K pace; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start.
–Michael
Warmup: Jog to track; 1 lap + drills
Main Set: 14 x 400 (see paces below)
Cool Down: Jog back to Hoboken
Pace:
#1-4 @ 10K
#5-8 @ mile
#9-12 @ 5K
#13-14 @ sprint
Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start.
Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 3200 @ mile-5K pace; 60s rest
Set 2: 8 x 200 @ sprint; 30-45s rest
Set 3: 8 x 100 @ sprint, 30-45s rest
Cool Down: Jog back to Hoboken
We are going to go hard the whole time tomorrow but we will increase the rest if necessary (depending on heat and fatigue). It is going to be warm so please make sure you bring hydration.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
–Michael
Congrats to Jen Finotti-Sheppard who took 3rd overall female and Lisa Mangino taking 3rd in her Age Group at the Wycoff triathlon this past weekend. Congrats as well to Shelley Palumbo for taking 2nd in her Age Group and Simon Websters great performance at the Long Branch Sprint.
This weekend Kristin and Jen will be leading the Saturday group ride leaving the 14th St Ferry in Hoboken at 7:30 AM. On Sunday, Nicci and Grace will be leading the group ride leaving the 14th St Ferry at 7:00 AM. Get out there before the heat!
GC Tri members have been extended two more discounts for local races. Please email if you are interested in racing the Atlantic City Triathlon on Sep 18th as members will receive a $25 discount. We have also received a $15 discount for the Pequannock Triathlon by using the code TRICLUB11 which is only 38 days away. For more information check out https://sites.google.com/site/peqtri/.
Good luck to everyone racing the Philly Tri or Doc and Soc this weekend! And if you haven’t picked up your GC Tri Racing kits, please do so from Fleet Feet.
Happy Training,
GC Tri
