Tag: track

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

Good morning,

Our track workouts are now officially underway!  We are going to start slow and build up over the next few weeks so that we maximize the workouts and avoid injury.

I want to be clear that everyone is welcome whether you have done the workouts before or not. The workouts are designed to accommodate all runners and we can adjust each workout for individuals at the track. So if you have thought about coming in the past and decided not to because the workout looked intimidating- come now. We have a lot of fun!

Here is this week’s workout:

Warmup: 2 laps with drills

Main Set: 5 x 800 @ 5K pace, 100m walk and 100m jog between

Cool down: Jog back to Hoboken

Meet at 9th & Park at 6:00am to jog to the track or meet us at the track at 6:15.  We should be back in Hoboken no later than 7:15.

See you tomorrow,

Michael

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

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

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

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