Category: run

Weekly Newsletter 6/15

Hello All,

I apologize for the delay in the newsletter this week. This weekend Rich will be leading the group ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.

Congratulations to everyone who raced at Lavaman this past weekend. Rich Bean won his age group, Mike Frank took 6th in his, Carlos Garcia took a solid 3rd in his AG, and Mike Goldberg had a solid performance on the men’s side. For the ladies Melissa Manning and Kristine Papamichael took 1st and 4th in their age group. Congrats to Rob Genkinger on a great performance at the SBR Sprint tri on Saturday in Harriman. Eyal Maor also took 2nd in his age group at the NYTC Harriman sprint this past Sunday and Simon Webster had another stellar performance there. Finally, congrats to Jared Tootell for surviving the heat down at Eagleman 70.3!

Good luck to everyone racing this weekend and don’t forget to join Andrew C and the rest of the gang at Dubliner tonight around 7PM.

Happy Training,

GC Tri

Track Workout

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ood morning,

Here is tomorrow’s track workout (Yasso 800s). Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Warmup: Jog to track, 1 lap + drills
Main Set: 8 x 800 @ 5K pace (stay consistent through workout), 45-60s rest between
Cool Down: Jog back to Hoboken

And if you are looking for a different way to train this weekend, sign up for a race I am organizing: http://bit.ly/l1qfOG . It’s part scavenger hunt, part trivia- all running! In the past it has always been a team of runners that have won so it is a great way to train!

–Michael

Fleet Feet Sale

There will be a sale at Fleet Feet this week from 7-9pm for all GCTri members featuring 10% off of merchandise as well as a small raffle. There will also be some food and adult beverages (hopefully Smirnoff Ice) for you to indulge in. If you haven’t picked up your kit this would be the time to do it. If you’re interested in a kit come by and see one up close (we won’t have samples to try on though).

Fleet Feet can be found on Washington St between 6th and 7th Ave.

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

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

GC TRI KITS ARE HERE!

Hi All,

In coordination with the new GC Tri uniforms coming in this week, Fleet Feet of Hoboken has offered GC Tri a private sale and party at their store. Next Wednesday, June 8th, everyone can come by the store on 604 Washington St from 7PM to 9PM for special deals, food and adult beverages at the store. Come check out our awesome new uniforms! If you didn’t order one this year, we can put you on the list for next year or, if we can get enough people, we can possibly make an additional order this year as well.

For those that need to know, club attendance is mandatory! There will also be a couple raffles for any GC Tri Member that shows up.

Happy Training,

GC Tri

Tuesday Ride Or Tuesday Track

We are on for tomorrow’s ride – weather looks like it will hold out.

Meet at 5:40am at the 14th St Ferry for a 5:45am sharp departure.

Distance- Approx 20 miles including 3-5 hill repeats in the park.

Thanks!
Nicole

–OR–

Hi everyone- here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 5K pace, 60s rest
Set 2: 8×200 @ sprint pace, 30s rest between, 60s after set
Set 3: 1 x1600 @ mile pace, 60s rest
Set 4: 8×100 @ sprint pace, 15s rest between
Cool Down: Jog back to Hoboken

We are utilizing three different paces so I want to be clear about what they mean:
5K pace: fast but a pace you can hold over 3 miles; slower than mile pace, but faster than a pace for a 10K.
Mile pace: slower than a sprint, not holding back too much but sustainable over a mile.
Sprint pace: this is all-out, not holding back any more than necessary to complete the workout.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. There will also be an alternate time for the workout on Wednesday night at 6:30pm at the track.

–Michael