Tag: speedwork

Tuesday Morning Track

  • Filed under run

It looks like the rain is going to hold off until the afternoon tomorrow so come join us in the morning at the track. Tomorrow’s workout is one I call “The Flusher” since it is hard but it will help your legs recover from the work we have been putting in.

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

Thursday Morning Track and Ride

Hey Everyone,

For those who missed the Yasso 800s Tuesday morning Michael will be running them again Thursday morning leaving from 6th and park at 6am.  The first weekday bike of the season will also commence at 545am sharp from 14th st ferry.  Come on out!

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