Hi everyone, Here is tomorrow’s track workout. We’re going to start building in drills throughout the winter to strengthen some key running muscles ahead of the season. Warmup: Jog to track; various drills Set 1: 4 x 400 as follows: 1st: @ 5K, 2nd: butt kicks, 3rd: @ mile, 4th: high knees; 15s between each, …
Weekly Newsletter
Hello All, This weekend Nicci will be leading a run up at Palisades Park. She’s leaving Hoboken at 8:30 AM with a planned start of 9:00 AM at the park entrance. Please email her at trinicci at gmail dot com if you would like a ride. On Sunday Andrew C will be hosting a trainer …
Wed Track
Since it rained last week and only one person was motivated enough to get to the track, we’re going to repeat last week’s workout tomorrow morning. No excuses this time (including from me) since it will be 50 degrees with no rain! Warmup: Jog to track, 1 lap + drills Set 1: 3 x 200, …
Wednesday Track
Good morning, Tomorrow we will do our first fartlek workout at the track. For those of you who don’t know what fartlek running is, it means speed play in Swedish. We will vary between hard running and easy running on a specific time interval which will help train your body to handle the acceleration and …
Weekly Newsletter
Hello All, This weekend Andrew C will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM. Dress warm, it is getting cold out there! If the weather turns for the worse, Andrew will let everyone know via the Facebook and Yahoo Groups. The next GC Tri Social will …
GC Tri Weekly Newsletter
Hello All, Congrats to Scott Duprex for taking the overall win at the Causeway Biathlon this past weekend. With the season coming very close to an end for everyone, if you have any results, please email Andrew or so everyone gets to learn of the awesomeness of GC Tri! This weekend Andrew C and Raphael …