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.
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.
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 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.
Upcoming Team Races
Posted: March 30, 2014 by William Zink