Tag: run

Hill Run

  • Filed under run

Hi everyone,

Come join us for our hill run tomorrow morning before the snow comes.  Meet at Fleet Feet at 6th & Washington at 6:15am to jog to Stevens or meet us at the campus gate by the steps that go down to Sinatra Drive for the 6:25am start.

–Michael

Races

Looking to get a preseason race in before summer?  Check out the  Mama Mare Foundation’s innaugural “De-Feet Breast Cancer” 5k walk/run in Lake Como/Belmar on Sat March 26th (begins and ends at Bar A, with BBQ/DJ  party for all afterwards!)

http://mamamare.com/Mama_Mare_Foundation/Welcome.html

Hill Workout

  • Filed under run

Welcome to 2011.  Yes, I have been slacking on posting information on the website and I apologize.  Andrew Shore will be leading a run leaving from Fleet Feet at 615am headed to Steven’s for some hill repeats.  This will help build leg strength for the upcoming season.  The workout will be finished by 7am or whenever you stop.

Weekly Newsletter

Hello All,
So the New York Marathon is next weekend.  That means next week will be the last week of GC Tri track workouts in the morning. Take advantage while you can!
This weekend Andrew and Rich will be leading a ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.  Mike Satz will also be leading a group run on Saturday leaving from 1st and Washington at 9:00 AM.  And finally, don’t forget about the awesome trail running option on Sunday that is close by.  Feel free to contact Kristen Sykes for more info:  ksykes at optonline.net and the web site ishttp://www.njtrailrunning.com/group-runs.html.
Good luck to everyone racing the HoBOOken 5k on Saturday!
Happy Training,

Wednesday Morning Track

  • Filed under run

Good morning,
Just a few weeks of track workouts left for this season so come out and join us on the track tomorrow morning.
Warmup: Jog to track
Yasso 800s: 8-10 x 800, 45s rest between
Cooldown: Jog back to Hoboken
We are doing Yasso 800s again because of the NYC Marathon. You should do 10×800 at least 11 days prior but ideal is 14-17 days before the marathon. Tomorrow is about 17 days out so it’s a good time to do them. If you would rather wait until next week (11 days out) you can do that as well.
As always our goal is to run each 800 at a consistent split.  And for the marathoners, if your goal is a 4 hour marathon you should hit 4:00 on each 800.  If your goal is 3:45 then you should run them in 3 minutes, 45 seconds.  Get it?
Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. If you plan to run 10 x 800 you may want to get there early or be prepared to get back a bit later than normal.
–Michael

Track Workout

  • Filed under run

Yeah, i know, this is from Wednesday and it’s now Friday.  I’m a little slow this week…well i guess i’m slow every week.

Good morning,
There are only a few more weeks of track workouts so come join us tomorrow before you hibernate for winter.  Tomorrow we will turn around last week’s workout and do a descending ladder:

Warmup: Jog to track
Descending Ladder: 1600-1200-1000-800-400-200
Cooldown: Jog back to Hoboken
Again we willl run each leg at 5K pace and do an active recovery by jogging 100m between intervals.  If you need more rest between intervals please jog 200m.  And if you need to shorten the workout you can remove the 1000 from the ladder.
Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. We should be back in Hoboken by 7:25am.
–Michael