Category: run

Thursday Night Track

  • Filed under run

Runners,

Tonight’s track workout is BOOM BOOM REED 400’s!!!!!! What is that you ask? 24 x 400 on 60-seconds rest. In honor of one triathlons finest Matty Reed we will complete his favorite workout 🙂
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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

MAIN SET: 24 x 400 on 60-seconds rest.
1-6 = 1/2 marathon pace
7-12 = 10k pace
13-18 = 5k pace
19-24 = 1-mile pace

COOL-DOWN: Run Home
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APPROX. TIME = 80 minutes
APPROX. DISTANCE = 9 miles

Weekly Newsletter

Hello All,

Congrats to Megan for bringing home another win at the Tupper Lake triathlon this past weekend and Norman had a great race as well! Eva had another great Ironman performance at Coeur D’Alene with her limited training as well!

Happy Training.

Tuesday Track Workout

  • Filed under run

Good morning,

Since a lot of people have been training and racing very hard lately we are going to use this week’s workout to flush the muscles. Here is the workout:

Warmup: Jog to track, 2 laps striders
Set 1: 1×1600 @10K pace, 30s after set
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between intervals, 60s after set
Set 3: 2×800 @10K pace, 200m jog between intervals
Cooldown: Jog back to Hoboken
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. We’ll be back in Hoboken by 7:15am this week since it is a longer than usual workout. See you out there.

Weekly Newsletter

Hello All,

GC Tri had another awesome weekend of racing. We had a huge representation at the Long Branch Triathlon on Saturday. At the long course race we had Frank Virga and Steve Su take the top 25 while Kara, Lindsay and Omar all had awesome races. On the short course Emily had a great race. There were several newbie GC Tri members that also had great showings that we expect to see at the track and group rides going forward Kristine.

On Sunday, GC Tri brought home a lot of hardware at the Lavaman sprint. Andrew and Megan both took overall podium places while Nicci, Jen Jones, Eoin, Will and Scott all took 1st or 2nd in their age groups! At the Long Island Sprint Jen brought home a 3rd in her age group and finally at the Pat Griskus Triathlon, Kristin Hespos had another great race!

Good luck to Eva at Ironman Coueur d’Alene this weekend and Megan racing at Tupper Lake. I know there are others racing this weekend so good luck and please send in your results!

Happy Training,

GC Tri

Thursday Track Workout

  • Filed under run

Runners,

Below is a workout for this evening. I’m swamped with work so will not be able to make it. Don’t let this stop you!

MEET: 11th and Park @ 7:30pm
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WARM-UP: Jog to track, stretch, strides

MAIN SET: Endurance interval + Speed

1 x 2000 @ 5k pace…steady even pace!
2 x 800 @ mile pace…stay relaxed!
4 x 200 @ sprint…quick turnover!
Recovery between each interval = Jog 100 (approx. 60-seconds)

**Don’t let your stride get lazy. Count 1-2-3-4 in your head. This will help you maintain a consistent stride and help with pacing.

COOL-DOWN: Jog home
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TOTAL TIME: 60 minutes
TOTAL DISTANCE: 6.25 miles

Get to Work!
Megan

Tuesday Track Workout

  • Filed under run

Get excited…We’re doing Yasso 800s tomorrow! Here is the workout:

Warmup: Jog to track, 1 lap striders
Main Set: 7 x 800 @ 5K pace (consistent through sets), 45s standing rest after each
Cool down: Jog back to Hoboken

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. We’ll be back in Hoboken by 7:20am this week since it is a longer than usual workout. See you out there.

–Michael