See what’s been happening this past month in the February Newsletter.
Tag: run
Weekly Newsletter/Weekend Ride
Hi All,
My apologies to Dave Pietrangelo for not including his great result last week at the Hoboken Pump and Run. He was able to bench 145 pounds 26 times then take off for a 5k finishing in 4th place overall! This past weekend we had some solid results at the Lincoln Tunnel 5k. Derek Barnes in 19:42, Joe Giattino in 20:07 and Allison Twarowski in 24:25. At the XTerra Jersey Devil Tri, Scott Duprex took 9th overall and Rich Bean took third in his age group. Finally, congrats to Steve Su and Matt Mustich for taking 10th and 20th overall at the West Point Duathlon!
This weekend Jen Finotti will be leading a group ride on Saturday leaving the 14th Ferry at 7:00 AM. On Sunday Rich Bean will be leading the group ride leaving the 14th St Ferry at 7:30 AM.
There is also a group that will be riding the Escape from Palisades Half Marathon on Sunday. They are going to leave from the 14th St Ferry at 7:15 AM sharp so get there a few minutes early if you want to join them. There is a bike storage at the race, so take advantage of getting in a nice brick without having to worry about your bike getting stolen. Because of this race the park road will be closed to all bikes and cars from 9AM to Noon so avoid it.
Happy Training,
Tuesday Track
Hi everyone,
For tomorrow’s track workout we are going to do broken intervals. If you have been at the pool lately you’ll recognize this concept from some recent masters workouts:
Warmup: Jog to track, drills on infield
Set 1: 1200, 12 x 100
Set 2: 800, 8 x 100
Set 3: 400, 4 x 100
Set 4: 200, 2 x 100
Cool Down: Jog back to Hoboken
The first part of each set will be run at 5K pace and all 100s will be run all-out. We’ll take 30s rest after the first part, 15s between the 100s, and 90s between sets. The total distance is only 3.25 miles but they are fast intervals with short rest so you’ll be ready to stop at the end!
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Thanks,
Michael
Tuesday Track
Hi everyone,
It is projected to be a beautiful 65 degrees at 6am tomorrow so come join us at the track. Here is the workout:
Warmup: Jog to track, drills on infield
Main Set: 15 x 400 (5 @10K, 5 @5K, 5 @sprint)
Cool Down: Jog back to Hoboken
We’ll take 45s standing rest between 400s and 2 minutes between blocks of 5.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael
Track Workout April 10
Hi everyone- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
We’ll run the 1000s @ 5K and the 100s @ all-out pace. Rest will be 15s between the 1000s and 100s and 90s after each block (1000-100). The goal will be to push the 100s on tired legs and take a long recovery before starting again.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael
Ride, Track and Swim Update
Swimming Hours Change
Stevens has moved to the spring/summer swimming schedule with Masters now on Monday/Wed/Fri at 6am (doors usually open 550am) and Tues and Thurs at 8pm.
Track Now Tuesdays
For those that may have missed the message due to the lack of update here, track workouts have now moved to Tuesday mornings, departing 9th and Park at 6am for a 6:15am start. Workouts are posted to the group and here moving forward.
Thursday Morning Ride
Andre will be riding Thursday (4/5) morning at 5:40am for those that want to join. He plans on leading a few hill repeats (not mandatory to complete). As of Tuesday morning, Thursday is predicted to be 45F, 12mph wind and 42% humidity.
