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.
NJM Group Runs
Posted: July 16, 2014 by Norman Chester
The growing success of informal group runs has prompted the addition of a new group on Facebook (FB): “NJM Group Runs”. The site is dedicated to announcements of times, places, paces, distances etc. where members would like to share a group training run. FB was chosen as the social media vehicle due to its interactive nature (people can post questions and comments) and due to its ease of use and large user base. People can gain access to this closed group by searching the group name on FB and requesting access there, or by contacting Norm Chester or Jerry Schragen. The NJM website at njmasters.com and the NJM FB site remain unchanged, and the NJM website remains our primary public source of information. Please note that informal group runs are not official NJM events. Any member is welcome to announce an informal run to suit their own schedule and pace. We hope this new group will allow even more members to participate in the benefits of group training as we head through the dog days of summer and look ahead to the fall racing and marathon season. We also welcome your comments as to whether FB, the NJM website, or some other media is the best way of communicating these runs as we seek to encourage the benefits of group running.
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.
Inter Club Competition Update
Posted: July 14, 2014 by Norman Chester
Two updates on the Inter Club Competition to be held on July 27 at 9 am at Veterans Memorial Park in Passaic:
First, there will be a carpool leaving from the Ridgewood Duck Pond at 7:15, from the lot by the trailhead.
Second, Pete Englehardt at Clifton RRC is once again collecting t-shirts for distribution to patients at the hospital he works at. Please check your pile of old running shirts and bring a bunch of them to the NJM table, which will be set up at the race.
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.
ICC (Inter Club Competition) is back: July 27
Posted: June 30, 2014 by Norman Chester
Plans are being made to defeat our rival running clubs on Sunday, July 27 at 9 am at Veterans Memorial Park in Passaic.
Arrive before 8:30 for a 9 am start. Due to the nature of the competition (see below), they need time before the race to provide handicap / start time and distribute bib numbers.
Location: Veteran's Memorial Park, Passaic Ave. Passaic, NJ. Starts at the upper parking lot. Race will be 3 laps of the park or about 5K.
Expected competition: Essex (host), Clifton, Rose City, Do Run Run, and Geezers.
This is an informal / unofficial club competition; no fees, no t-shirts, no goodie bag. Every runner counts! C25K graduates are welcome. Once again, it’s FREE.
This run is handicapped based on age and sex (WAVA tables), so the oldest start first and women start before men of the same age. The young males start many minutes back. Every finisher counts for the best club! Runners will be started every 30 seconds based on your age & sex, so everyone has a shot to be the first runner in. Runners' finishing positions are added up for club scoring. Each person will need to count their own laps!!
Also, as in prior years, bring refreshments and stuff to make a late-morning / mid-day picnic of it. Coffee, water, and bagels & donuts will be provided by Essex.
If you can't run please come and volunteer! We need assistance manning the intersections, water tables and finish line area.
Please let Debi Brathwaite know if you can attend and what you can bring. Any questions, please contact Debi Brathwaite or Kevin Burns.
Posted: June 30, 2014 by John Murtaugh
10 min warmup,5- 4-3-2-1 minute pickups at 5K pace. 5 min recovery between sets. Then we go 1-2-3-4-5. The recovery after each interval is HALF the time of the interval. (4 min=2 min). Core and glute work. BRING A TOWEL OR YOGA MAT.
Sunset Classic Womens Championships
Posted: June 27, 2014 by Norman Chester
The Womens 50 team captured 2nd place while Misa Tamura won 2nd Masters woman and 3rd overall AGR. Aidan Walsh was the overall winner in this 5 mile race.
Posted: June 16, 2014 by John Murtaugh
4x15 sec striders building: Hitting 3 gears= E/S/U
5-4-3-2-1 w/1min recovery
5-4-3 are @ steady
2-1 are @ upbeat
5 min walk recovery
1-2-3-4-5 w/1min recovery
1-2-3 @ upbeat
4-5 @ steady.
Core work. BRING A YOGA MAT OR BEACH TOWEL.
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.
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