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Newport Liberty Half M...
Sun, Sep 21, 2014  8:30 AM
Jersey City, NJ (700 pts)
Sept, 3, 2014
Ridgewood Running Co
Jeff Ruttner: My Post 2013 Boston Marathon Thoughts
Tue. 615PM: Dunkerhook
Thu. 6:15 PM: Glen Rock
Latest News & Announcements
A new Intermediate Level group workout will be held Thursday evenings at 6:15 PM at the Ben Franklin School track coached by Joel Pasternack. Open to all members.
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Posted: March 18, 2014

Changes for 2014. New departing location. please read
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Posted: July 28, 2012

Tuesday, August 26 is our final summer workout in Dunkerhook Park, and it is also the date of our annual club picnic. Don't miss it!
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Posted: August 17, 2013

It's time to get off the couch and discover the benefits of exercise. Join up with our gentle and friendly 10 week program. No prior running experience required, Saturday mornings at 10:00 AM.
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Posted: July 8, 2014

Latest Announcements
Member NameDunkerhook 8-19-14
Posted: August 19, 2014 by John Murtaugh

Diagonals with a twist. Speed work on grass with strength and mobility mixed in.

Member NameDunkerhook 8-12-14
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.

Member NameDunkerhook 8-5-14
Posted: August 05, 2014 by John Murtaugh

4x400/800 400 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.

Member NameNJM 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.

Member NameDunkerhook 7-22-14
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.

Member NameDunkerhook 7-14-14
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.

Member NameDunkerhook 7-8-14
Posted: July 07, 2014 by John Murtaugh

COMBO WORKOUT: 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.

Member NameDunkerhook 6-3-14
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.

Member NameUpcoming Team Races
Posted: March 30, 2014 by William Zink

USATF-NJ Jimmy D Memorial 5K - Masters Women - August 31

NYRR NYRR Fifth Avenue Mile - Sept 13


USATF-NJ Newport Half Marathon - Sept 21

National Championship
USATF 2014 USATF National Club Cross Country Championships 10K Men, 6K Women - Bethlehem, PA, December 13, 2014

Team members must pre-register. Men's captains are Bill Zink (, Mke Machuca, and Rudi Trivigno. 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

Latest Community Events
North Jersey Masters Track and Field Club Mission Statement

North Jersey Masters is a running club that provides a healthy running environment for runners of all ages and abilities. Through coached workouts and weekend runs, members attain their goals and enjoy a lifelong pursuit of the sport within a supportive and friendly club environment.

North Jersey Masters Track and Field Club is a 501(c)(3) non-profit corporation registered in the state of New Jersey, founded by Fred and Toshi D'Elia in 1976.

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Mail: PO Box 56, Ridgewood, NJ 07451
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