Category: run

Track Workout

  • Filed under run

My apologies for posting this after the workout has taken place.  I will update timely and more frequently going forward…

Runners,

Tonight we are going to start our endurance training to accommodate the Fall Triathlons and Marathoners. We’ll do a couple weeks of base training then lead into build phase then speed. Sound good? Great.

MEET: 11th and Park @ 7:30pm

WARM-UP: Jog to track, stretch, strides
MAIN: 5 x 1600 on 1-minute active recovery
COOL-DOWN: Jog Home

Description: The 1600 efforts are @ 10k effort. Consistency is important so don’t blow-up on the first interval. Recovery in between intervals is a jog NOT and stop/walk. If everyone is game I would really love to take this workout off-track so we can get some varied terrain. Maybe a run up Pershing Road :)…we can talk at the track.

TOTAL DISTANCE: approx. 8 miles
TOTAL TIME: approx. 70 minutes

P.S…be nice out there tonight. My legs are shot! 🙂

Race

Thanks to Megan for sending out the below to the group:

Fun Thursday night workout + Beer = Awesome!

Thursday, August 26th at 7 pm. Flat, fast out-and-back 5K with start/finish at Hudson Beach Café at 105th Street and Riverside Park

PLUS! Post race party at Hudson Beach Café with FREE BEER.

Weekly Newsletter

Hello All,
Congrats to Mike Frank for taking 39th overall and 4th in his age group at the Long Branch Tri this past weekend.  Congrats as well to Eyal for taking 17th overall and 3rd in his age group at the NY Tri Series #2.  Keep up the good work everyone!
This weekend is a big weekend of racing for GC Tri so there will be no official leader for the ride on Saturday.  I know Griffin and the Flying Dutchman will want some company though and they will be leaving the 14th St Ferry in Hoboken at 7:00 AM.

Good luck to everyone racing Timberman 70.3 this weekend!  GC Tri will be up there in full force with about 15 racers.  Look for the GC Tri Tent near the finish line to meet up with your fellow club members.
Happy Training,

Thursday Night Track

  • Filed under run

Hey Runners –

Sorry for the late email. This is the plan for this evening…tonight is low key since several of us are racing Timberman 70.3 this weekend. I will go to 11th and Park @ 7:30…My plan is to do a loop around Hoboken with 6 x 30-second strides incorporated into the run. Really nothing crazy, but anyone is welcome to join. Loosen up the legs, stretch and get the blood flowing for this weekends race.

Next week we are going to start week one “build endurance” training. Training will continue to focus on athletes with Fall triathlons + those who have marathons in the near future. Most people have a solid base right now. We will continue to build endurance and strength.

Good luck everyone this weekend!

Megan

Tuesday Track Workout

  • Filed under run

Hi everyone,
Since a lot of people will be racing Timberman this weekend we are going to offer two workouts tomorrow.  If you are doing Timberman I suggest workout #1 and for everyone else I’d suggest #2.  And a special thanks to Scott for coming up with #1 for us with the race in mind.
Workout #1
Warmup: Jog to track, 2 laps striders
Main Set: 6 x 600; 400 @ Half IM race pace w/ the back 200 getting faster each time; 400m jog between
Cooldown: Jog back to Hoboken
Workout #2 (Yasso 800s)
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800 @ 5K pace, 45s between (keep pace consistent through all intervals)
Cooldown: Jog back to Hoboken
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. Return time to Hoboken will vary based on which workout you do.
–Michael

8-9-10 Weekly Newsletter

Hello All,
GC Tri had another awesome weekend of racing.  At Born to Tri on Saturday Megan Wiseman defended her women’s overall title and Scott Duprex took 3rd overall.  Jen Jones also landed a spot on the overall podium taking 3rd for the women.  We also had some successful AG podiums with Andrew winning the 25-29 men, Griffin took 3rd in the 30-34 men with JD taking 5th and Dave Cruz in 8th.  Simon Webster took a solid 13th his AG, Emily Woo won the 20-24 women and Lindsay McKenna won the 25-29.
On Sunday we had a solid group make it out to the Turkey Swamp Run.  Scott and Andrew took 5th and 6th in the 20 miler while Will, Simon and Eva all had awesome performances in the 25K.  A special shout out for Mike D who got his first DNF as he assisted a fallen runner to the ambulance and decided to call it a day 11 miles into his race.  Congrats also to Christine and everyone else who raced at the JerseyGirl triathlon!

Finally, don’t forget to check out GC Tri’s latest sponsor in Shaka’s Body Therapy as we have added his link to www.gctri.org.
Happy Training,