Category: run

Track Workout

  • Filed under run

Hi All,

Mike’s on the road for work and he asked to send out tomorrow’s track
workout. The forecast looks clear (fingers crossed) so everyone
(including Michael Goldberg!) should come out and join the fun.

1 x 1600 @ 5K pace (60 sec. rest)
6 x 200 @ 1 mile pace
1 x 1600 @ 5K pace

We’re meeting at 9th & Park and heading to the track at 6am. If you’re
meeting us at the track, plan to be there by 6:15. We should be done
and back in Hoboken by 7:15.

Just a reminder, our track workouts are switching to Tuesday mornings
next week so mark your calendars.

See you tomorrow.

– Andrew C.

Track Workout

  • Filed under run

I, Rich, have been slacking on getting the track workouts up on the website.  Apologies for the late post.

Good morning,
We have been getting a great turnout at the track so be sure to come out and join us.  Here is tomorrow’s workout. We are increasing the distance slightly, but you do not have to complete the whole thing. If you want to do less, please revise set 2 to be 3 x 200.
Warmup: 2 laps + drills
Set 1: 3 x 1200 @ mile pace, 60s rest
Set 2: 3 x 400 @ mile pace, 30s rest
Cool Down: jog back to Hoboken
Meet at 9th & Park at 6:00am for a 6:15am start at the track. We will be back in Hoboken no later than 7:15.
–Michael

Weekly Newsletter

Hello All,

This past weekend, several GC Tri members had Best Times in their half marathon. Congrats to Megan Wiseman in her NYC Half and Griffin McNeese down in Atlanta. Don’t forget to send in any results you get and if you’re racing this weekend, good luck!

GC Tri is proud to announce it’s latest sponsor, XTERRA wetsuits. With your club membership comes these awesome prices on XTERRA’s great wetsuits. Just go to www.xterrawetsuits.com and use the GC Tri Coupon Code of C-GCOAST. See the attached image for their latest promotion to the club!
Vortex 3 Sleeveless: $149 (reg. $300)
Vortex 3 Fullsuit: $189 (reg. $400)
Vector Pro X2 Sleeveless: $199 (reg. $400)
Vector Pro X2 Fullsuit: $275 (reg. $600)
Vendetta: $500 (reg. $750)

This Sunday, Nicole and Jen will be leading the group ride leaving the 14th St Ferry in Hoboken at 8 AM. Because Saturday looks to be a little chilly, stay inside on those trainers and keep warm!

Finally, GC Tri now has a race calendar. Thanks to the work of Nicci and Rich, there is now a form to fill out on GCTri.org. Please fill out this form for your “A” and “B” race for the year. These will then be posted on the site so everyone can see who is racing what. These links can be found in the upper right of our web site.

Happy Training,

GC Tri

Track Workout Part Deux

  • Filed under run

Hi everyone,

Since yesterday morning’s weather was brutal and only Andrew C and Maria made it to the track (shout out to both of you), we are going to offer a repeat of the workout tonight. We will meet at 9th & Park at 7:00pm and be at the track by 7:15. Here is the workout:

Warmup: 2 laps with drills
Set 1: 2 x 1600 @ mile pace, negative split on the 2nd 800 of each, 60s rest after each
Set 2: 2 x 400 @ faster than mile pace, 60s rest between
Cool down: jog back to Hoboken

See you tonight.

–Michael

Track Workout

  • Filed under run

Sorry for the late notice. We will have our track workout tomorrow. Here are the intervals:
Warmup: 2 laps with drills
Set 1: 2 x 1600 @ mile pace, negative split on the 2nd 800 of each, 60s rest after each
Set 2: 2 x 400 @ faster than mile pace, 60s rest between
Cool down: jog back to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. I won’t be there tomorrow but Andrew S or Andrew C will go over the workout. Sorry again for the late notice.
–Michael
__._,_.___

Weekly Newsletter

Hello All,
This Saturday we have two options.  Rob Florida will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.  There will also be a group run meeting at the entrance of the Palisades Park on River Rd just south of the GW Bridge.  The run will be departing the entrance at 8 AM.  This Sunday, Andrew C will be leading a group ride leaving from the 14th St Ferry in Hoboken at 9:00 AM.
GC Tri Race Kits have now been ordered.  If you ordered one through Rich, please send the first payment to 358 6th St Apt 1L Hoboken, NJ 07030.  If you have already paid, thank you!
Don’t forget, the GC Tri social is coming up on March 30th.  This month we will be meeting at the Village Pourhouse at 7 PM.  They have been kind enough to extend us some great Happy Hour deals so stop by and say hi!
Finally, if you haven’t sent in your GC Tri 2011 membership, please do to 358 6th St Apt 1L Hoboken, NJ 07030.  I have attached the form here.  And if you are renewing your USA Triathlon membership, don’t forget to choose Gold Coast Triathlon Club!
Happy Training,
GC Tri