Here is tomorrow’s track workout:
Warmup: 1 lap + drills
Main Set: 400-600-1000-1600-1000-600-400
Cool Down: Jog back to Hoboken
The goal this week is to hold mile pace on all intervals. Slow jog 100m after the 400s and 600s, and slow jog 200m after the 1000s and 1600.
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start.
We will also be repeating the workout on Wednesday night, exact time TBD. I will send another email tomorrow with details.
–Michael
It’s going to be gorgeous in the morning so come join us at the track. Here is Tuesday’s workout:
Warmup: 1 lap + drills
Main Set: 7 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout. You want to push the pace but you also want to be able to hit the same mark each interval. We are building every 4-5 weeks so it will be 7 of them this time and 8 next time.
Meet at 9th & Park at 6am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
Alternate Time: the same workout will be done at the track on Wednesday night at 6:30pm. It will be self-led but there should be a nice group of people doing it together to keep you motivated.
-Michael
Race season is approaching us quickly and transitions are always the race within the race. GC Tri will be hosting its very first Transition Clinic this Sunday at 2 PM. We will be setting up 2 bike racks in the parking lot across from the Charthouse in Weehawken. This is the large parking lot on the way to the track.
What should you bring? Bring everything you would normally have in a transition. If you want to practice taking off your wetsuit, bring it. We will show you the best way to take it off as there are proven techniques. There will also be Aquaphor samples handed out which gives you the biggest advantage when removing that wetsuit. Bring your bike for sure along with your running shoes. We will practice both T1 and T2 and demonstrations will be given by some of the fastest people you will ever see in a transition area.
Feel free to drive or bike over there. If you have any questions, feel free to email me directly at
Happy Training,
GC Tri
Here is tomorrow’s workout. We will meet at 9th & Park at 6:00am or meet us at the track for a 6:15am start.
Warmup: 1 lap + drills
Set 1: 3 x (400-200-400-200-400); 400s @ mile pace, float 200s; 30s between sets
Set 2: 6×100, @ sprint pace, 10s rest between
Cool Down: Jog back to Hoboken
Starting this week we will also offer an alternate time for the workout. Several people will be meeting at the track at 6:30pm on Wednesday nights. The workout will be the same as the Tuesday morning workout but nobody will be there to get you started or set paces so if you have questions please let me know ahead of time. Otherwise just work together to do the workout.
–Michael
Warmup: 2 laps + drills
Main Set: 3 x 1200-400 (100m between, 60s after)
Cool Down: Jog back to Hoboken
Also we have a few people interested in setting a second time for the track workouts. If you are interested in doing the workout on either Tuesday or Wednesday night each week please email Kristine at papamich18 at gmail to discuss details.
–Michael
Warmup: 2 laps + drills
Set1 : 1 x 1600 @ 10K, 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K, 15s between each interval, 60s after set
Set 3: 2 x 800 @ 10K, 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
–Michael
