This weekend Nicole will be leading a group ride on Sunday leaving the 14th St Ferry in Hoboken at 8 AM. Mike will be leading a ride on Saturday at 8am from 14th st ferry.
Happy Training,
GC Tri
Category: run
Weekly Newsletter and Weekend Ride
Good luck to anyone racing the NJ Marathon this weekend down in Long Branch. Don’t forget to send in your results!
Tuesday Track Workout
Below is the track workout from this morning. Apologies for not getting this out sooner. Hopefully if you are checking this site you are also subrscribed to the yahoo group mailer gctriclub at yahoogroups.com.
Warmup: 2 laps + drills
Main Set: 3 x 1200-400 (100m between, 60s after)
Cool Down: Jog back to Hoboken
Also we have a few people interested in setting a second time for the track workouts. If you are interested in doing the workout on either Tuesday or Wednesday night each week please email Kristine at papamich18 at gmail to discuss details.
–Michael
Tuesday Morning Track
It looks like the rain is going to hold off until the afternoon tomorrow so come join us in the morning at the track. Tomorrow’s workout is one I call “The Flusher” since it is hard but it will help your legs recover from the work we have been putting in.
Warmup: 2 laps + drills
Set1 : 1 x 1600 @ 10K, 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K, 15s between each interval, 60s after set
Set 3: 2 x 800 @ 10K, 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
–Michael
Thursday Morning Track and Ride
Hey Everyone,
For those who missed the Yasso 800s Tuesday morning Michael will be running them again Thursday morning leaving from 6th and park at 6am. The first weekday bike of the season will also commence at 545am sharp from 14th st ferry. Come on out!
TUESDAY Track Workout
Good morning,
Just a reminder that track workouts will now be on Tuesday mornings starting tomorrow.
Lets start our Tuesday workouts with some Yasso 800s! We will revisit the 800s every 4-5 weeks and build on them. So here is tomorrow’s workout:
Warmup: 2 laps + drills
Main Set: 6 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken
The goal of Yasso 800s is to keep a controlled, even pace through all of the 800s. You want to push the pace but you also want to be able to hit the same mark each interval. So choose a goal pace that is fast but attainable.
Meet at 9th & Park at 6am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
–Michael
Weekly Newsletter
Hello All,
Good luck to everyone running the Hook Mountain Half marathon this weekend!
This weekend Rich will be leading a group ride on Saturday leaving from the 14th St Ferry in Hoboken at 7:00 Am.
On Sunday Andrew and Nicole will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00. There will be a more aggressive and less aggressive paced group on Sunday so take advantage!
Don’t forget that next week Hoboken Masters switches to Mon/Wed/Fri mornings and Tues/Thurs evenings. To coordinate our schedules, the track workouts will now be meeting on Tuesday mornings at 9th and Park Ave at 6:00 Am. We will also be starting our Tues/Thurs morning rides leaving from the 14th St Ferry in Hoboken at 5:40 AM. These rides will go up into Palisades Park where you will have the option to do hill repeats or an out and back in the park. The ride leaders will give 24 hour notice of these rides on the Yahoo Group so everyone knows what to do.
Also worth mentioning, NYARA is having an Adventure Racing seminar this Friday at the EMS in Paramus for anyone who’s interested. (Thanks Lara).
http://www.nyara.org/template.php?Add-a-Page=3
Finally, our newest sponsor XTerra wetsuits has a very nice April sale for GC Tri members. See the attached flyer and don’t forget to use our coupon code: C-GCOAST.
Finally, our newest sponsor XTerra wetsuits has a very nice April sale for GC Tri members. See the attached flyer and don’t forget to use our coupon code: C-GCOAST.
Happy Training!
