Tag: run

Weekly Newsletter

Hello All,

Congrats to Scott Dresden and Daniel Grabell for competing and finishing the Ironman World Championships down in Kona!

This weekend Andrew will be leading an easy ride on Saturday morning leaving the 14th St Ferry in Hoboken at 7:00 AM.  Also on Saturday, Kristin will be leading a long run into the city.  She is looking to run 20 miles at around a 10 minute pace.  If you are prepping for the marathon, take advantage and join her.  For more details please email Kristin at so she knows who is planning to join her.

This Sunday, Kristen Sykes will be heading out to do an awesome 11 mile trail run.  Her group will be doing around 9 min/mile pace and she can take several people in her car.  Please email Kristen at if you would like to join her.  For more details on the trail, check out this site: http://www.njtrailrunning.com/group-runs.html.

Happy Training,

GC Tri

Thursday Tempo Run

Runners,

There are 2 options for this evenings run: 1) grab a friend and go for a tempo run, 2) run with Hohas

—————————————
HOHA Club
MEET: 7:45pm at fleet feet on Washington
WU: Do your own warm-up of 1-2 miles prior to 7:45pm start
MAIN SET: 5 mile tempo run
CD: Jog home
—————————————
SOLO (run on your own)
Change of pace…moving away from intervals and sticking with a tempo run.

WU: 1-2 miles
MAIN SET: 4-6 miles @ half-marathon effort – 10 seconds. (for example, if your 1/2 marathon pace is 8:00…then tonight you will run the tempo @ 7:50 pace)
CD: 1-2 miles

**The goal is to run around 40-minutes @ tempo pace.

TOTAL TIME: 50 – 70 minutes
APPROX. TOTAL DISTANCE: 6 – 10 miles

Wednesday Track

Hi everyone,
It’s supposed to be beautiful tomorrow morning so join us on the track for a great workout.  And good luck to everyone running the Chicago Marathon this weekend- trust your training and run strong!
Warmup: Jog to track, 2 laps striders
Ladder: 400-800-1200-1600-1200-800-400
Cooldown: Jog back to Hoboken
We’ll 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 1600 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

Wednesday Track.

Yes, it is well after the fact.  Just posting for archive purposes.
Hi everyone,
Here is tomorrow’s workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 1600 @ 5K pace; 60s standing rest
Set 2: 8 x 200 @ mile pace, 10s rest between, 60s after set
Set 3: 1 x 1600 @ 5K pace
Cooldown: Jog back to Hoboken
The goal this week is to run fast after 3 straight weeks of strength building. So focus on keeping a quick pace on the 1600s but speed up for the 200s.  We’ll move back to normal time this week (see below)

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 7:20am.

–Michael

Thursday Tempo Run Workout

Runners,

Fall is here!!! We’ve got a new plan of action for this evening. I wanted to introduce some of the new GCTri members to the HoHa running club. So, tonight’s run we will join them for a fun tempo run around Hoboken. Beers post-workout! Here’s the plan…

MEET: 6th and Washington in front of Fleet Feet @ 7:45

WORKOUT ROUTE: http://www.hoha.net/Thursday%20Map.pdf

WORKOUT DESCRIPTION: 5.2 mile course around Hoboken

POST-WORKOUT: Morrans on the corner of 5th and Garden

See you this evening!
Megan
Sent from my Verizon Wireless BlackBerry

Wednesday Track Workout

Hi everyone,
Tomorrow morning we will revist Yasso 800s to keep the focus on building strength.  Because it is a long workout we will be meeting at 6am for a 6:15 start.
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800, 45s standing rest after each
Cooldown: Jog back to Hoboken
Yassos are run at 5K pace and the goal is to be consistent throughout the workout.  If you are preparing for a marathon your pace should match your anticpated finish time.  So if you are trying to run a 3:55 marathon, your 800s should be run in 3 minutes, 55 seconds.  If you are running Chicago you should be at 10×800 this week.  If you’re running NYC then stick to 8-9 as you have another month before you do 10.

Meet at 9th & Park at 6:00am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:15am start. We should be back in Hoboken by 7:20am.

–Michael