Tag: speedwork

Thursday Night Track

  • Filed under run

Hey Runners –

Sorry for the late email. This is the plan for this evening…tonight is low key since several of us are racing Timberman 70.3 this weekend. I will go to 11th and Park @ 7:30…My plan is to do a loop around Hoboken with 6 x 30-second strides incorporated into the run. Really nothing crazy, but anyone is welcome to join. Loosen up the legs, stretch and get the blood flowing for this weekends race.

Next week we are going to start week one “build endurance” training. Training will continue to focus on athletes with Fall triathlons + those who have marathons in the near future. Most people have a solid base right now. We will continue to build endurance and strength.

Good luck everyone this weekend!

Megan

Tuesday Track Workout

  • Filed under run

Hi everyone,
Since a lot of people will be racing Timberman this weekend we are going to offer two workouts tomorrow.  If you are doing Timberman I suggest workout #1 and for everyone else I’d suggest #2.  And a special thanks to Scott for coming up with #1 for us with the race in mind.
Workout #1
Warmup: Jog to track, 2 laps striders
Main Set: 6 x 600; 400 @ Half IM race pace w/ the back 200 getting faster each time; 400m jog between
Cooldown: Jog back to Hoboken
Workout #2 (Yasso 800s)
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800 @ 5K pace, 45s between (keep pace consistent through all intervals)
Cooldown: Jog back to Hoboken
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. Return time to Hoboken will vary based on which workout you do.
–Michael

Thursday Night Track

  • Filed under run

Hey Everyone, sorry for being lackadaisical on the updates.  Here is the latest for tonight.  Timberman athletes take note!

The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!

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WARM-UP: Run to track, stretch, strides

MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.

COOL-DOWN: Run home

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APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes

Excited to see everyone out there tonight!
Megan

Thursday Night Track Workout

  • Filed under run

Megan won’t be in attendance but I thought it made sense to post the workout anyway.

More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.

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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)

COOL DOWN: Run home

APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan

Tuesday Track Workout

  • Filed under run

Good morning,
The goal for tomorrow is to learn how to push the pace after your legs are fatigued.  It is a tough workout so if you raced this weekend or you are sore we can modify it to fit your needs.  Here is the workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 3200 @ 10K pace; 60s rest after set
Set 2: 8 x 200 @ mile pace, 15s b/w intervals, 60s after set
Set 3: 4 x 100 @ mile pace, 15s b/w intervals
Cooldown: Jog back to Hoboken
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.

Thursday Track Workout

  • Filed under run

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-
WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals
5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)
**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.
**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home
—————————————————-
TOTAL TIME: approx. 60 minutes
TOTAL DISTANCE: approx. 6.5 miles
See you out there!
Megan

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles

See you out there!Megan