Hi everyone, Sorry for the late email about tomorrow. We have had some pretty intense weeks on the track so we are going to pull back a bit this week. Our plan is to step down the intensity every 4 weeks to recover while still doing speed work. So here is this week’s workout: Warmup: Jog to track, 2 …
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Hey Everyone, Don’t forget this Sunday is the HoHa Classic run by our friends of the HoHa running club. Check out this cool article with an interview of GC Tri member Jared Tootell! http://www.nj.com/hobokennow/index.ssf/2010/05/hoha_classic_spotlight_jared_t.html Happy Training, GC Tri
Weekly Newsletter
Hello All, Congrats to those of you who suffered through the winds down at Devilman. From what I’ve heard just surviving the bike was an accomplishment. Mike D had a great first race along with a PR from Kara Strait. This weekend Mike will be leading a group ride leaving the 14th St Ferry in …
Thursday Evening Track Work-Build Phase Wk 5
Runners, I’ve created 2 workouts this week. The shorter intervals cater to the athletes focusing on the shorter races (5k, 10k, sprint, olympic). The longer intervals cater to the athletes focusing on the longer races (half IM, half marathon, IM, marathon) MEET: 7:30pm @ 11th and Park —————————————————– WARM-UP: Jog to track, stretch, strides MAIN SET: TEMPO RUNS …
Thursday Morning Bike Ride
Hola. Looks like some pleasant conditions tomorrow morning. We will meet at the 14th St Ferry in Hoboken at 5:40 AM. We will cruise out to the park to do 4, 5 or 6 hill repeats. The goal on the way home will be to get our speed up and see what we can do …
Tuesday Morning Track Workout
Good morning, Here is tomorrow’s track workout: Sneaky Miles Warmup: Jog to track, 2 laps drills + strides Main Set: 3 x (400-200-400-200-400)* Cool down: Jog back to Hoboken The 400s should be run at 5K pace and we will float (jog) the 200s. 60 seconds standing rest between sets. Meet at 9th & Park at …