Tag: run

TUESDAY Track Workout

  • Filed under run

Good morning,

Just a reminder that track workouts will now be on Tuesday mornings starting tomorrow.

Lets start our Tuesday workouts with some Yasso 800s! We will revisit the 800s every 4-5 weeks and build on them. So here is tomorrow’s workout:

Warmup: 2 laps + drills
Main Set: 6 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken

The goal of Yasso 800s is to keep a controlled, even pace through all of the 800s. You want to push the pace but you also want to be able to hit the same mark each interval. So choose a goal pace that is fast but attainable.

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.

–Michael

Track Workout

  • Filed under run

Hi All,

Mike’s on the road for work and he asked to send out tomorrow’s track
workout. The forecast looks clear (fingers crossed) so everyone
(including Michael Goldberg!) should come out and join the fun.

1 x 1600 @ 5K pace (60 sec. rest)
6 x 200 @ 1 mile pace
1 x 1600 @ 5K pace

We’re meeting at 9th & Park and heading to the track at 6am. If you’re
meeting us at the track, plan to be there by 6:15. We should be done
and back in Hoboken by 7:15.

Just a reminder, our track workouts are switching to Tuesday mornings
next week so mark your calendars.

See you tomorrow.

– Andrew C.

Track Workout

  • Filed under run

I, Rich, have been slacking on getting the track workouts up on the website.  Apologies for the late post.

Good morning,
We have been getting a great turnout at the track so be sure to come out and join us.  Here is tomorrow’s workout. We are increasing the distance slightly, but you do not have to complete the whole thing. If you want to do less, please revise set 2 to be 3 x 200.
Warmup: 2 laps + drills
Set 1: 3 x 1200 @ mile pace, 60s rest
Set 2: 3 x 400 @ mile pace, 30s rest
Cool Down: jog back to Hoboken
Meet at 9th & Park at 6:00am for a 6:15am start at the track. We will be back in Hoboken no later than 7:15.
–Michael

Track Workout Part Deux

  • Filed under run

Hi everyone,

Since yesterday morning’s weather was brutal and only Andrew C and Maria made it to the track (shout out to both of you), we are going to offer a repeat of the workout tonight. We will meet at 9th & Park at 7:00pm and be at the track by 7:15. Here is the workout:

Warmup: 2 laps with drills
Set 1: 2 x 1600 @ mile pace, negative split on the 2nd 800 of each, 60s rest after each
Set 2: 2 x 400 @ faster than mile pace, 60s rest between
Cool down: jog back to Hoboken

See you tonight.

–Michael

Track Workout

  • Filed under run

Sorry for the late notice. We will have our track workout tomorrow. Here are the intervals:
Warmup: 2 laps with drills
Set 1: 2 x 1600 @ mile pace, negative split on the 2nd 800 of each, 60s rest after each
Set 2: 2 x 400 @ faster than mile pace, 60s rest between
Cool down: jog back to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. I won’t be there tomorrow but Andrew S or Andrew C will go over the workout. Sorry again for the late notice.
–Michael
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Weekly Newsletter

Hello All,
This Saturday we have two options.  Rob Florida will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.  There will also be a group run meeting at the entrance of the Palisades Park on River Rd just south of the GW Bridge.  The run will be departing the entrance at 8 AM.  This Sunday, Andrew C will be leading a group ride leaving from the 14th St Ferry in Hoboken at 9:00 AM.
GC Tri Race Kits have now been ordered.  If you ordered one through Rich, please send the first payment to 358 6th St Apt 1L Hoboken, NJ 07030.  If you have already paid, thank you!
Don’t forget, the GC Tri social is coming up on March 30th.  This month we will be meeting at the Village Pourhouse at 7 PM.  They have been kind enough to extend us some great Happy Hour deals so stop by and say hi!
Finally, if you haven’t sent in your GC Tri 2011 membership, please do to 358 6th St Apt 1L Hoboken, NJ 07030.  I have attached the form here.  And if you are renewing your USA Triathlon membership, don’t forget to choose Gold Coast Triathlon Club!
Happy Training,
GC Tri