Category: run

Thursday Night Track

  • Filed under run

Hey Everyone, sorry for being lackadaisical on the updates.  Here is the latest for tonight.  Timberman athletes take note!

The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!

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WARM-UP: Run to track, stretch, strides

MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.

COOL-DOWN: Run home

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APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes

Excited to see everyone out there tonight!
Megan

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Weekly Newsletter

Hello All,
Congratulations to Jen Jones and Mike Frank who both had awesome races down in Belmar last weekend.  Jen took 4th overall for the women, winning her age group.
Good luck this weekend to everyone racing Born to Tri and the Turkey Swamp.  We will have a GC Tri Tent at both races so look for a canopy with the GC Tri Banner to meet others from the club.

On the sponsorship front, GC Tri members will now receive discounts for Body Therapy from Shaka.  He has several different types of therapies that he will be offering at a discounted rate to all members.  Look for more information on the GC Tri web site or just email .
Happy Training,

Thursday Night Track Workout

  • Filed under run

Megan won’t be in attendance but I thought it made sense to post the workout anyway.

More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.

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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)

COOL DOWN: Run home

APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan

Tuesday Track Workout

  • Filed under run

Good morning,
The goal for tomorrow is to learn how to push the pace after your legs are fatigued.  It is a tough workout so if you raced this weekend or you are sore we can modify it to fit your needs.  Here is the workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 3200 @ 10K pace; 60s rest after set
Set 2: 8 x 200 @ mile pace, 15s b/w intervals, 60s after set
Set 3: 4 x 100 @ mile pace, 15s b/w 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. We should be back in Hoboken by 7:20am.

Weekly Newsletter

Hello All,
This past weekend we had some great results at NJ State Olympic and Lake Placid Ironman.  At the NJ State Griffin took the 3rd fastest swim of the race, Cheryl was able to break 3 hours for the first time, Eva took 3rd on the bike in her age group, and Kristin had another great performance finishing in just over 3 hours.  Great job to everyone in the heat!  At Lake Placid Megan, JD, Eoin, Eyal, and Norm all put out best times and inspired 13 more members of the club to sign up for next year!  Megan just missed a slot to Kona, but still put in a great performance finishing in 10:56.  Eyal was right on her heals coming in at 10:59.  Eoin and Norm finished close as well in 11:34 and 11:38 respectively.  J.D. had a great first Ironman finishing in 12:22.
On the racing front, Andrew Shore will be co-captaining a team of racers at the Clamman this year.  It will be Monmouth County vs the World.  We will be competing for the world and need to show the Jersey Shore what’s up.  All you have to do is sign up at www.jsmultisport.com and let Andrew know if you want to join the team.  Just send an email to to let him know you are in.
Good luck to everyone racing at Belmar and the River to Sea Relay this weekend!
Happy Training,
GC Tri