Category: run

Weekly Newsletter

Hello All,
Congrats to every one who swam the Nav-E-Sink or Swim this past Sunday.  Congrats also to Pedro for finishing his first Ironman 2 weekends ago at Ironman Lanzarote in the Canary Islands!
This weekend Andrew C and Michael will be leading a group ride on Saturday leaving the 14th St Ferry in Hoboken at 7:00 AM.  Nicole cannot be for sure about our normal Sunday ride this weekend so please post to the Yahoo Group if you plan on riding!
Good luck to everyone racing the Rev3 in Connecticut this weekend!
Happy Training,
GC Tri

Thursday Track Workout

  • Filed under run

We are going to revisit last weeks workout since the weather was pretty nasty last Thursday. There are two workouts to chose from this week to accommodate those racing this weekend. If necessary, newbies can do 4-5 1200’s instead of the 6. MEET: 7:30pm @ 11th and Park —————————————————– WARM-UP: Jog to track, stretch, strides WORKOUT OPTION 1 MAIN SET (FOR THOSE NOT RACING): TEMPO RUN: Remember your tempo pace is one that you could maintain for up to an hour if it were a race. 6 x 1200 on 45-seconds rest **The 45-second rest will be enough to give a psychological break without letting your heart-rate totally recover. WORKOUT OPTION 2 MAIN SET (FOR THOSE RACING THIS WEEKEND): 1 x 1600 = In’s and Out’s: Jog the turns – Stride the straightaways 1 x 1600 = 5k effort Stretch…stretch…stretch!!! COOL DOWN: Jog home —————————————————– APPROX. TOTAL DISTANCE: 5 – 7.5 miles APPROX. TOTAL TIME: 60 – 65 minutes

Tuesday Track Workout

  • Filed under run

Hope everyone had a great long weekend.  Time to get back at it!   Work off those burgers and beers at the Weehawken Track at 630am.  We leave 9th and Park at 615am for the jog over.

W/U:  Striders

Main Set:

3×1600@mile pace :60 sec rest between each rep.

1×400 faster than mile pace.

The goal for the mile pace is to run 2-4 seconds faster than your mile pace over the past few weeks.  The 400 is all out, pushing the legs once they are fatigued.  This is an important workout at this point in the season so try to make it.

Happy Training.

Weekly Newsletter

Hello All,
GC Tri had some amazing results this past weekend.  Scott Duprex took an overall win at the Pine Barrens.  Megan Wiseman took the womens event at the Jerseyman Half Ironman with JD also getting a PR there.  At the Black Bear Olympic we had 3 guys in the top 12 with Jared taking his Age Group and 6th overall and Will coming in 9th overall and 2nd in his Age Group.  Steve Su also had a great race taking 25th at the Doc & Soc Triathlon, while Mark and Dena had an awesome first tri.  Simon represented at the Jersey Shore Time Trial averaging over 21 mph!  Keep the results coming in everyone.

GC Tri is doing awesome so far to start the season.  Follow our progress on Twitter as well on our new web site.   You can also subscribe to an RSS feed so you don’t need to constantly check the site for updates.  Rich is doing an awesome job updating the web page for all of workouts and any results that we know of.  Check us out at www.gctri.org.

Tomorrow morning (Friday), Andrew C and Eyal will be leading a group ride at 5:40 AM.  Andrew will be doing some more repeats in the park while Eyal will be heading out for a longer ride if you want to play hooky from work tomorrow.  On Saturday Andrew and Nicole will be leading a group ride leaving at 7 AM.  On Monday, Andrew and Nicole will be leading a group ride at 7 AM as well.  All rides will be leaving from the 14th St Ferry in Hoboken.

Good luck to everyone swimming on Sunday at the Nav-E-Sink or Swim!

Happy Training,

GC Tri

Thursday Track Work

  • Filed under run

Runners,

This week there is one workout to follow. If necessary, newbies can do 4-5 1200’s instead of the 6.

MEET: 7:30pm @ 11th and Park

——————————

———————–
WARM-UP: Jog to track, stretch, strides

MAIN SET:
TEMPO RUN: Remember your tempo pace is one that you could maintain for up to an hour if it were a race.

6 x 1200 on 45-seconds rest
**The 45-second rest will be enough to give a psychological break without letting your heart-rate totally recover.

COOL DOWN: Jog home
—————————————————–

APPROX. TOTAL DISTANCE: 7.5 miles
APPROX. TOTAL TIME: 65 minutes

Tuesday Morning Trackwork

  • Filed under run

Good evening and sorry for the late post.  615am at 9th and park for the jog to the track, arriving at 630am.  Join us on the run or meet us at the track.

Yasso 800s are on tap.

W/U:

Jog to Weehawken Track follwed by 2 laps +strides

Main Set: 6×800 @5k pace.  60 seconds rest between each 800.

C/D:

Jog back to Hoboken.

We will be back in Hobken by 7:15am.  See you in the morning