Tag: track

Track or Ride

Track or ride tomorrow.  Ride leaving from 14th st ferry at 540am.
Hi everyone,
We just finished another block of 5 weeks of hard track workouts, so tomorrow we’ll do “The Flusher”. This particular workout is meant for recovery, but that doesn’t mean it is easy. I’ve just found that it promotes muscle recovery and sets us up for another 5 weeks of pushing it on the track. So here is the workout:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s 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 track for a 6:15am start. See you then.

Track or Ride Tuesday Morning

  • Filed under run

Pick your poison…uh…workout.  Ride leaving from 14th st ferry at 540am or track leaving from 9th and park at 6am.  Below is the track workout:

Good morning everyone- here is this week’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
Pace- 1000s @ 5K, 100s @ all-out; use your 5K time from last week as your baseline
Rest- 15s between each 1000 and 100; 90s between each block of 1000-100
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please leave 9th & Park on time and work together on pacing at the track.

Happy Training,

GC Tri

Track Workout Tuesday

  • Filed under run

Warmup: Jog to track; drills on infield
Main Set: 15 x 400 (pace/rest below)
Cool Down: Jog back to Hoboken
Pace: 5 @10K, 5 @5K, 5 @sprint.
Rest: 30s between 400s; 2 minutes between blocks of 5
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael

Tuesday Track

  • Filed under run

Hi everyone,
For tomorrow’s track workout we are going to do broken intervals. If you have been at the pool lately you’ll recognize this concept from some recent masters workouts:
Warmup: Jog to track, drills on infield
Set 1: 1200, 12 x 100
Set 2: 800,  8 x 100
Set 3: 400, 4 x 100
Set 4: 200, 2 x 100
Cool Down: Jog back to Hoboken
The first part of each set will be run at 5K pace and all 100s will be run all-out. We’ll take 30s rest after the first part, 15s between the 100s, and 90s between sets. The total distance is only 3.25 miles but they are fast intervals with short rest so you’ll be ready to stop at the end!
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Thanks,
Michael

Track Workout April 10

  • Filed under run

Hi everyone- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
We’ll run the 1000s @ 5K and the 100s @ all-out pace. Rest will be 15s between the 1000s and 100s and 90s after each block (1000-100). The goal will be to push the 100s on tired legs and take a long recovery before starting again.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael

Wednesday Track

  • Filed under run

Good morning- here is tomorrow’s track workout:
Warmup: Drills on the field (high knees, butt kicks, lateral)
Set 1: 3 x (100-300-500-300-100) @ descending pace by set (10K, 5K, mile)
Set 2: 6-10 x 100 @ sprint, 15s between
Cool Down: Jog back to Hoboken
To be clear on pace, the first group of 100-300-500-300-100 in set 1 will be done at 10K pace, the second group at 5K, and the last group at mile pace. We will walk 100m between intervals and take 60s standing rest between groupings. And set 2 will be done at all-out pace. We will do between 6-10 x 100 depending on time and fatigue. Rest will be short: 15-20s between 100s.
Meet at 9th & Park at 6am or at the track for a 6:15am start. All paces are welcome and we will work with everyone to maximize individual workouts.
Michael