Category: run

Thursday Track Workout

  • Filed under run

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-
WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals
5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)
**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.
**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home
—————————————————-
TOTAL TIME: approx. 60 minutes
TOTAL DISTANCE: approx. 6.5 miles
See you out there!
Megan

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles

See you out there!Megan

Tuesday Trackworkout

  • Filed under run

Hi everyone,
Sorry for the late notice about tomorrow’s workout.  This week’s workout is a descending ladder.  I won’t be there so please help each other with pacing and keep an eye on each other with the heat.
Warmup: Jog to track, 2 laps striders
Main Set: 1600-1200-800-400-200-100 (see pace below); 45s standing rest after each interval
Cooldown: Jog back to Hoboken
*Pace: start out between 5-10K pace and you want to increase your pace as you descend the ladder. With each step down, run approximately one second per lap faster than the preceding interval. Don’t worry too much about exact paces but focus on feeling faster with each step down.
The heat won’t be as bad tomorrow so we’ll go back to our normal time.  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. We should be back in Hoboken by 7:15am.
–Michael

Weekly Newsletter

Hello All,
Congrats to Maria (13th in her AG), Dave (45th in his AG), Brian (1st Tri!), Jen (69th in the AG) and anyone else who raced this past weekend at the overcrowded and hot NYC Triathlon!  Congrats as well to Eva who did the Mossman Sprint, taking the bike leg for her Age Group!
This weekend Mike and Chris will be leading the group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  Mike will also take anyone for a nice run after the ride for those of you looking to do a brick.
This weekend is also a big weekend for GC Tri members racing.  Good luck to everyone doing the NJ State Olympic or Sprint!  Also, good luck to our Ironman Lake Placid competitors: Megan, JD, Eyal, and Eoin!  Don’t forget to send in your results!
Happy Training,
GC Tri

Party With a Purpose

  • Filed under run

Good chance to test your 5k speed or just enjoy a nice 3.1 mile run along the hoboken waterfront. Registration is at 530pm with the race starting at 8pm. Beers and food afterwards in Sinatra Park.

http://www.partywithpurpose.org/5k/

Tuesday Track workout

  • Filed under run

Hey Everyone,
My apologies for updating the site late. Had a busy day.

Congrats to all who finished Musselman over the weekend!

I know we are all used to the heat, but its going to be another hot one tomorrow, so please bring enough water! This week we are taking it long and focusing on pacing. I think you will find this workout a good challenge.

Warmup: Jog to track, 2 laps drills + strides

Main Set: 800 -1200-1200-1600-400-400

Below is a breakdown of rest and sample paces for an intermediate runner. You can adjust accordingly, but really try to focus on feeling out your pace for these longer intervals. It will really help on race day! The last two 400s are to see how you can push it when tired. If you are new to the track or coming off an injury, take the last 400s at 10k pace.

Interval 800m 400 jog 1200m 400 jog 1200m 400 jog 1600m 3 min rest 400m 1 min rest 400m

Moderate Build Build Hold Fast Fast
10k pace 5k pace +10 5k pace – 5 mile + 15 mile + mile +

Sample Pace: 8:00 7:40 7:25 7:15 7:00 7:00

Sample Split: 4:00 5:45 5:33 7:15 1:45 1:45

Cool down: Jog back to Hoboken

Andrew C. will be tomorrow’s run leader. Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. You should be back in Hoboken by 7:15am.

Hydration Options

Hey Everyone,
The latest issue of runner’s world had some good information in it about ‘hydration alternatives’ to water or the typical sports drink. Check it out:
http://www.runnersworld.com/article/0,7120,s6-242-301–13200-0,00.html?cm_mmc=nutrition-_-2010_07_08-_-nutrition-_-HYDRATION:%20Open%20your%20Fridge