Category: run

Weekly Newsletter

Hello All,

This past weekend GC Tri had another awesome weekend of racing. At the Flat as a Pancake triathlon we took 3 of the top 4 slots for men’s overall with Andrew taking second, Scott Duprex taking 3rd and Will taking 4th. Sherri and Mike Satz also had awesome races for themselves. At the Harriman sprint on Sunday Maria had a great race taking 3rd in her Age Group. We also had solid representation at Eagleman 70.3. Jared brought home a 5th in his age group and 17th overall. Adam, Andrew C, Keith and any others I missed all brought home some great results. The hills, track workouts and long rides are paying off!

Good luck to everyone racing at the Lavaman, Long Branch and Pat Griskus triathlons this weekend!

Happy Training,

GC Tri

Thursday Run (06.17.10) Speed Phase Week 2

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Runners –

I’ve created 2 workouts for this evening. Total time will be similar. The second option is for the “less aggressive” group or for those who might be racing this evening.

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

OPTION 1 – Mile Intervals
– Run 4 x 1-mile intervals at 3-5% faster than race pace (take 5 seconds off your 5k pace).
– Jog 400 meters between intervals. Maintain consistent interval times and rest between intervals.

OPTION 2 – 800-Meter Intervals
– Run 6 x 800-meters intervals at 8-10% faster than race pace (take 10 seconds off your mile pace). Maintain consistent interval times and rest between intervals.
– Jog 400 between intervals

COOL DOWN: Run home!
——————————————–

APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles

See you tonight!
Megan

Tuesday Morning Track Workout

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Here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap striders
Set 1: 2 x 800 @ 10K pace; 100m jog between, 30s rest after set
Set 2: 8 x 200 @ mile pace; 15s standing rest between, 60s after set
Set 3: 4 x 400 @ mile pace; 100m jog between
Cool down: Jog back to Hoboken

The rest between intervals is short again this week to keep pushing stamina with the shorter distances. We’ll ease into the pace with set 1 but then we are going hard on sets 2 and 3.

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. See you out there.

-Michael

Weekly Newsletter

Congrats to everyone who raced last weekend at the Rev3 Olympic and Half Ironman Triathlons!  Megan brought home another win taking the overall female in the Olympic distance while Will took 2nd in his AG and 10th overall.  JD, Eva, Eyal and Grace all had awesome races as well!

This weekend we have another big weekend of racing as we have members going to the Eagleman in Maryland, Flat as a Pancake in Staten Island, and the NYTri Series up in Harriman.  Good luck to all and don’t forget to send us your results (and photos if you have any)!

Thursday Track Workout

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

MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds.

1-4 = 5K pace
5-8 = 1-mile pace
9-12 = Sprint (be consistent for all 4 intervals)

COOL DOWN: Jog home, stretch
———— ——— ——— ——— ——— —–
APPROX. TOTAL DISTANCE: 7 miles
APPROX. TOTAL TIME: 65 minutes

See you out there this evening!
Megan

Tuesday Morning Track Workout

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Hi everyone,
Here is tomorrow’s track workout.  See you there.

Warmup: Jog to track, 1 lap striders

Set 1: 400-800-1200-1200-800-400 @ 5K pace, 100m jog b/w intervals.
Set 2: 2 x 100 @ sprint pace
Cool down: Jog back to Hoboken
I am only including a short recovery between intervals this week in order to push stamina. If you think you need more recovery you can jog 200m between intervals in set 1.  We will take 60s standing rest between sets 1 and 2.

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.  See you out there.