Posted: August 19, 2014 by John Murtaugh
Diagonals with a twist. Speed work on grass with strength and mobility mixed in.
Posted: August 10, 2014 by John Murtaugh
MINUTES: 25 X 1 minute at 5K or faster with a 1 minute easy jog recovery..This is a 50 minute continuous effort.The key is to keep the 5K and recovery efforts consistent.
Posted: August 05, 2014 by John Murtaugh
400 is run comfortably hard with a 400 recovery. You will finish at the 1/2 mile mark (double lines on the road). The 400 will be marked with a cone. Jog/walk to the common start and run a 800 at 5K pace or better. Recovery between sets should be 3 minutes. You are hammering the 400's and jogging a 400, so 3 minutes recovery should be ample before the 800. The recovery begins as soon as you finish the 400 recovery.
NJM Wins Team Trophy in Inter Club Competition
Posted: July 29, 2014 by Norman Chester
With five clubs participating, NJM won the trophy for best overall club. Under handicapping rules by age and sex, runners started at different times with older starting before younger and women starting before men of the same age, leading to interesting alignments over the 3 lap race. Special congratulations to the top 12 NJM finishers, in order: Gloria Huberman, Stephen Rutkowski, Jim Linn, Rudi Trivigno, Jerry Schragen, Esther Rubinstein, Nick Paolazzi, Pete Molyneux, Marcia Lyman, Teresa Simpson, Kevin Burns, and Mark Snyder. Beatrice Davis was recognized as the youngest finisher (again). Special mention to the Mens 60s team, who placed 5 of the top 12 NJM finishers, and to Jim Linn, the 60s mens captain.
Posted: July 22, 2014 by John Murtaugh
Repeat 800's: 4-6 x 800 with a 2 to 3 minute active recovery between intervals. You should be hitting these on or below your DATE PACE for your mile. EX: 6:30 mile = 3:15 800.
Posted: July 15, 2014 by John Murtaugh
7x 2 minute intervals at upbeat with 1 minute easy recovery after each. 5 minute walk recovery after #7. Then 10x 30 second easy then 30 second upbeat. You may want to wear racing flats for this one. Post strength and stability.
Posted: July 07, 2014 by John Murtaugh
10 minute easy / 5 minute upbeat / 5 steady. Five minute walk recovery / Then 15 minutes of 1 minute upbeat and 1 minute easy. Cool down and core and leg work.
Posted: June 03, 2014 by John Murtaugh
Welcome back to our summer workouts. I am looking forward to seeing everyone again. So here we go: 5 minutes @ easy
10 min of 1min steady/1min upbeat. 5 min active recovery.
5min 30sec easy/30sec upbeat around the circle.
This is 25 minutes of slow and fast twitch movement. REMINDER: EASY= comfortable jog/ STEADY= 10K pace/ UPBEAT= 5K PACE. 10 min cool down and conditioning.
Upcoming Team Races
Posted: March 30, 2014 by William Zink