Upcoming Team Races
Posted: March 30, 2014 by William Zink
USATF-NJ Belmar Chase 5K - August 22 - Masters Men
USATF-NJ XC 5K - August 30
USATF-NJ Newport Liberty Half Marathon - September 20
USATF-NJ Little Silver 5K - October 4 - Open Women
Team members must pre-register. Men's captains are Bill Zink (email@example.com), Rudi Trivigno and JIm Linn (60+ men). Women's captain is Debi Brathwaite. Contact your team captain if you have to scratch from any USATF team race. If you are on the entry list, captains assume you are racing and will place you on a team. We will make last minute changes on race day. USATF-New Jersey membership is required. You must complete the USATF Eligibility Verification if you have not already done so.
For NYRR races simply select NJM as your club on your race entry. There are no other requirements for NYRR teams.
More info about the USATF-NJ Grand Prix
Posted: July 28, 2015 by John Murtaugh
ALL DISTANCES = 1600/1k/800/400. Then 4-6 x 200 hard, Recovery for first set is 5 minutes after each interval. Then take an 8 minute break and complete the 200's.Recovery for 200's is to jog back to the start of each 200.
Sunday 7:30 Endurance Group Run- New Time and location
Posted: January 28, 2015 by John Foster
Sunday -- Starting July 5th, we will start at 7:30 for the summer from Glen Rock Duck Pond, first parking lot. Long Run between 10-17miles All welcome.
Posted: August 25, 2015 by John Murtaugh
All Runners = Ladder workout/ mile, 800, 600, 400, / 400, 600, 800, mile. Mile is to be run with the first 800 at 10k pace and the second half uncomfortably hard. The 800-600-400 are run at uncomfortably hard pace. 3-5 minute recovery after each interval. 8 minute between sets.
Posted: August 16, 2015 by John Murtaugh
All runners = 3x 5 minutes at 10k pace, 3 minutes at 5k pace and 2 min at an anaerobic pace which is uncomfortably hard. There is no recovery between segments; this is a constant 10-minute run with 3 speeds. When complete, take an 8-minute break, and start again two more times with the same sequence. Finish with core and leg work.
Posted: August 11, 2015 by John Murtaugh
5k/10k = Half time fartlek intervals of 8min, 6min, 4min, 2min and 1min at 5k pace with recovery equal to 1/2 the time of the interval (8min= 4min recovery) After the last interval take a 5min break then go back up the ladder of 1min,2min,4min,6min,8min.
13.1/26.2 = Same sequence as above but longer intervals of 10min,8min,6min, at half or marathon goal pace. Take 5min break then go up the ladder of 6min,8min,10min.
Posted: August 02, 2015 by John Murtaugh
5k/10k = 6-8 x 600 meters at 5k pace or faster with a 2 minute walk or jog recovery back to start. 13.1/26.2 = 8-10 x 1000 meters at goal marathon race pace with a short 90-second recovery jog between repeats.