Category: run

Wednesday Track

  • Filed under run

Hi everyone,
It’s supposed to be beautiful tomorrow morning so join us on the track for a great workout.  And good luck to everyone running the Chicago Marathon this weekend- trust your training and run strong!
Warmup: Jog to track, 2 laps striders
Ladder: 400-800-1200-1600-1200-800-400
Cooldown: Jog back to Hoboken
We’ll 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 1600 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,
So we had some awesome results at the Oxford Olympic triathlon this past weekend with all GC Tri members taking home some hardware.  Matt Mustich took home 1st in his AG with a 19th overall, Jenn Finotti also won her age group, Steve Segaller took 2nd in his age group and finally Kristin Hespos took 2nd in her age group.  Great work!
This weekend there will be a group ride leaving the 14th St Ferry in Hoboken on Saturday at 8:00 AM.

An awesome opportunity for everyone in the club that may be in the need for Physical Therapy.  Dr. Sam Putrino is a physical therapist that has just opened up an office at the Sky Club.  He is offering all GC Tri members a free injury consultation.  Feel free to call him at 201-683-782 or e-mail him at samputrino at gmail.com to schedule an appointment.  Feel free to visit his site:  www.totalorthopt.com for more information.
Also, I just wanted to let everyone know a lot of races are starting to open up their registration for 2011.  I know it is early, but as we all know races around the area tend to sell out quick.  CGI Races and 70.3 Poconos opens up on 10/1 so it is time to start thinking about next year!

Good luck to everyone racing at Clam Man this weekend.  Go Team World…dominate Team Beach Bum!

Wednesday Track.

  • Filed under run

Yes, it is well after the fact.  Just posting for archive purposes.
Hi everyone,
Here is tomorrow’s workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 1600 @ 5K pace; 60s standing rest
Set 2: 8 x 200 @ mile pace, 10s rest between, 60s after set
Set 3: 1 x 1600 @ 5K pace
Cooldown: Jog back to Hoboken
The goal this week is to run fast after 3 straight weeks of strength building. So focus on keeping a quick pace on the 1600s but speed up for the 200s.  We’ll move back to normal time this week (see below)

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 7:20am.

–Michael

Weekly Newsletter 9/20

Little delay in getting this out there…

Hello All,
GC Tri had another great weekend of racing this past weekend.  At Vice Versa (the only reverse triathlon in the area) Mike Frank took 2nd in his AG while Jen Jones was just off the overall podium taking 6th for the women.  At War at the Shore, Jason Norman brought home 4th in his AG, Dr Shelley Palumbo also took 4th in her AG, and Susanna Tully took 4th in her AG as well.  At the Buckman Sprint David Calabrese took 2nd in his AG.  At the Nation’s Triathlon Eyal Maor had a blistering sub 39 minute 10k and took 12th in his AG.  Finally at the LBI Annual Triathlon, Dave Cruz took home 2nd in his AG.  Awesome results everyone!

Good luck to everyone racing the Newport Half Marathon or Oxford Olympic Triathlon this weekend!
Happy Training,

Thursday Tempo Run Workout

  • Filed under run

Runners,

Fall is here!!! We’ve got a new plan of action for this evening. I wanted to introduce some of the new GCTri members to the HoHa running club. So, tonight’s run we will join them for a fun tempo run around Hoboken. Beers post-workout! Here’s the plan…

MEET: 6th and Washington in front of Fleet Feet @ 7:45

WORKOUT ROUTE: http://www.hoha.net/Thursday%20Map.pdf

WORKOUT DESCRIPTION: 5.2 mile course around Hoboken

POST-WORKOUT: Morrans on the corner of 5th and Garden

See you this evening!
Megan
Sent from my Verizon Wireless BlackBerry

Wednesday Track Workout

  • Filed under run

Hi everyone,
Tomorrow morning we will revist Yasso 800s to keep the focus on building strength.  Because it is a long workout we will be meeting at 6am for a 6:15 start.
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800, 45s standing rest after each
Cooldown: Jog back to Hoboken
Yassos are run at 5K pace and the goal is to be consistent throughout the workout.  If you are preparing for a marathon your pace should match your anticpated finish time.  So if you are trying to run a 3:55 marathon, your 800s should be run in 3 minutes, 55 seconds.  If you are running Chicago you should be at 10×800 this week.  If you’re running NYC then stick to 8-9 as you have another month before you do 10.

Meet at 9th & Park at 6:00am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:15am start. We should be back in Hoboken by 7:20am.

–Michael