Category: run

Weekly Newsletter

Hello All,
We have two big end of season races this weekend to cheer on for GC Tri.  The NYC Marathon will be on Sunday and there will be several GC Tri members cheering loudly on 1st Ave in the upper 80s.  Also, Scott Duprex and Julian Setian will be racing down at Ironman Florida. Good luck to everyone and send Andrew an email with your results so they can be shared with everyone.
This weekend Andrew and Rich will be leading a group ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.  On Sunday, get into the city and cheer on those marathoners as it is very inspirational.
Finally, there have been some major changes over at Stevens with their master’s program.  Thanks to Coach Brad, we still have a program as he will be renting out the pool for us and continuing to coach the morning workouts.  Mornings will be Tuesday, Thursday and Friday with Friday starting at 5:45 so we can get in our workout before the college team jumps in.  Andrew will be coaching on Monday evenings from 8 to 9 and Brad will be coaching on Wednesday evenings from 8 to 9.  For all the details on registration, payment and the updated schedule check out www.HobokenMasters.com.
Happy Training,

Weekly Newsletter

Hello All,
So the New York Marathon is next weekend.  That means next week will be the last week of GC Tri track workouts in the morning. Take advantage while you can!
This weekend Andrew and Rich will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.  Mike Satz will also be leading a group run on Saturday leaving from 1st and Washington at 9:00 AM.  And finally, don’t forget about the awesome trail running option on Sunday that is close by.  Feel free to contact Kristen Sykes for more info:  ksykes at optonline.net and the web site ishttp://www.njtrailrunning.com/group-runs.html.
Good luck to everyone racing the HoBOOken 5k on Saturday!
Happy Training,

Wednesday Morning Track

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Good morning,
Just a few weeks of track workouts left for this season so come out and join us on the track tomorrow morning.
Warmup: Jog to track
Yasso 800s: 8-10 x 800, 45s rest between
Cooldown: Jog back to Hoboken
We are doing Yasso 800s again because of the NYC Marathon. You should do 10×800 at least 11 days prior but ideal is 14-17 days before the marathon. Tomorrow is about 17 days out so it’s a good time to do them. If you would rather wait until next week (11 days out) you can do that as well.
As always our goal is to run each 800 at a consistent split.  And for the marathoners, if your goal is a 4 hour marathon you should hit 4:00 on each 800.  If your goal is 3:45 then you should run them in 3 minutes, 45 seconds.  Get it?
Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. If you plan to run 10 x 800 you may want to get there early or be prepared to get back a bit later than normal.
–Michael

Track Workout

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Yeah, i know, this is from Wednesday and it’s now Friday.  I’m a little slow this week…well i guess i’m slow every week.

Good morning,
There are only a few more weeks of track workouts so come join us tomorrow before you hibernate for winter.  Tomorrow we will turn around last week’s workout and do a descending ladder:

Warmup: Jog to track
Descending Ladder: 1600-1200-1000-800-400-200
Cooldown: Jog back to Hoboken
Again we willl run each leg at 5K pace and do an active recovery by jogging 100m between intervals.  If you need more rest between intervals please jog 200m.  And if you need to shorten the workout you can remove the 1000 from the ladder.
Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. We should be back in Hoboken by 7:25am.
–Michael

Weekly Newsletter

Hello All,

Congrats to Scott Dresden and Daniel Grabell for competing and finishing the Ironman World Championships down in Kona!

This weekend Andrew will be leading an easy ride on Saturday morning leaving the 14th St Ferry in Hoboken at 7:00 AM.  Also on Saturday, Kristin will be leading a long run into the city.  She is looking to run 20 miles at around a 10 minute pace.  If you are prepping for the marathon, take advantage and join her.  For more details please email Kristin at so she knows who is planning to join her.

This Sunday, Kristen Sykes will be heading out to do an awesome 11 mile trail run.  Her group will be doing around 9 min/mile pace and she can take several people in her car.  Please email Kristen at if you would like to join her.  For more details on the trail, check out this site: http://www.njtrailrunning.com/group-runs.html.

Happy Training,

GC Tri

Thursday Tempo Run

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Runners,

There are 2 options for this evenings run: 1) grab a friend and go for a tempo run, 2) run with Hohas

—————————————
HOHA Club
MEET: 7:45pm at fleet feet on Washington
WU: Do your own warm-up of 1-2 miles prior to 7:45pm start
MAIN SET: 5 mile tempo run
CD: Jog home
—————————————
SOLO (run on your own)
Change of pace…moving away from intervals and sticking with a tempo run.

WU: 1-2 miles
MAIN SET: 4-6 miles @ half-marathon effort – 10 seconds. (for example, if your 1/2 marathon pace is 8:00…then tonight you will run the tempo @ 7:50 pace)
CD: 1-2 miles

**The goal is to run around 40-minutes @ tempo pace.

TOTAL TIME: 50 – 70 minutes
APPROX. TOTAL DISTANCE: 6 – 10 miles