Daily Events: May 18, 2019

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Events for May 18, 2019 › Workouts

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Summer Club Run and Barbeque

June 5, 2022
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Summer workouts begin

June 7, 2022
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Coach Joel’s suggested workout

January 16

Warmup mile. 3x100. At 5k pace do 2x200 with 200 jog. Then 1x1000 with 200 jog. Take 2:30 break. Do this set 1-3 times. Warm down three laps Sent from my iPhone

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Coach Joel’s Tuesday Speed Work Out

March 12

Warmup mile, 4x100. At 10 seconds slower than mile 5k pace, do 6-12x400 with 1:00 recovery. Warm down three laps

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Coach Joel’s Tuesday Speed Workout

March 19

Warmup mile. 4x100 strides. At 10 seconds faster then 5k pace do 4x300 with 100 jog. Take 2:00 break and do another set. For more advanced runners after 2:00 break, do another set. Warm down three laps. Hopefully we start in person next week.

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8:00 am

Sunday Group Run at 8:00am

February 13, 2022 @ 8:00 am - 9:00 am
Glen Rock Duck Pond, 658 County Rte S79
Glen Rock, NJ 07452 United States

North Jersey Masters meets for a Group Run each Sunday morning at 8:00am.  All paces, all distances, all welcome.  Meet up with us at the Glen Rock Duckpond, second parking area.

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Sunday Group Run at 8:00am

February 20, 2022 @ 8:00 am - 9:00 am
Glen Rock Duck Pond, 658 County Rte S79
Glen Rock, NJ 07452 United States

North Jersey Masters meets for a Group Run each Sunday morning at 8:00am.  All paces, all distances, all welcome.  Meet up with us at the Glen Rock Duckpond, second parking area.

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7:00 pm

Yoga for Runners at 7:00pm (Zoom)

February 23, 2022 @ 7:00 pm - 8:00 pm

Zoom Yoga for Runners with certified instructor (and club member) Patti Warncke.  Class will be held on Wednesday evenings at 7:00pm. Yoga is excellent cross training that will make you a better runner by improving your strength, flexibility and focus. Namaste.

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8:00 am

Sunday Group Run at 8:00am

February 27, 2022 @ 8:00 am - 9:00 am
Glen Rock Duck Pond, 658 County Rte S79
Glen Rock, NJ 07452 United States

North Jersey Masters meets for a Group Run each Sunday morning at 8:00am.  All paces, all distances, all welcome.  Meet up with us at the Glen Rock Duckpond, second parking area.

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7:00 pm

Yoga for Runners at 7:00pm (Zoom)

March 2, 2022 @ 7:00 pm - 8:00 pm

Zoom Yoga for Runners with certified instructor (and club member) Patti Warncke.  Class will be held on Wednesday evenings at 7:00pm. Yoga is excellent cross training that will make you a better runner by improving your strength, flexibility and focus. Namaste.

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8:00 am

Beginner Program Practice Run

May 22, 2022 @ 8:00 am - 10:00 am

Beginner Program Practice Run for Graduation Race

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6:00 pm

TRACK WORKOUT

August 23, 2022 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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TRACK WORKOUT

September 6, 2022 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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TRACK WORKOUT

September 13, 2022 @ 6:00 pm - 7:30 pm
Glen Rock Duck Pond, 658 County Rte S79
Glen Rock, NJ 07452 United States

* WORK OUT WILL BE AT THE GLEN ROCK DUCK POND THIS WEEK ONLY!

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TRACK WORK OUT

September 20, 2022 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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TRACK WORK OUT

September 27, 2022 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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6:15 pm

TRACK WORKOUT BEN FRANKLIN MIDDLE SCHOOL, RIDGEWOOD

October 4, 2022 @ 6:15 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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6:00 pm

LAST TRACK WORKOUT OF THE SEASON

November 8, 2022 @ 6:00 pm - 8:00 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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TRACK WORKOUTS RESUME

March 14, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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FIRST TRACK WORKOUT OF THE SEASON!

March 14, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States
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Track

March 21, 2023 @ 6:00 pm - 7:30 pm
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TUESDAY TRACK WORKOUT 3/21/2023

March 21, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warm up 1.5 miles We will start stretches and drills near the finish line at 6:15. Feel free to start adding your own prior to that time. 4 x 100m strides. 5 x 600m at 5k pace. Aim to have the last 2 intervals as your fastest. Jog/walk 200m around to the start.

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TRACK TUESDAY WITH COACH PK

April 18, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

1.5 mile warm up Drills and stretches 4 x 100m strides At half marathon pace: 2 sets of: 4 min 3 min 2 min 1 min Take 1 min rest between each interval and 3 mins

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Track

May 9, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup mile, track drills, 4x100 strides. 1x600m @5K pace with 200 jog 2x300m @5K pace with 100 jog 3x250m @5K pace with 150 jog 3:00 rest. Repeat or cool down .

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5:00 pm

Door Hangar Run ( Pre-Workout)

May 23, 2023 @ 5:00 pm - 6:00 pm
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6:00 pm

TRACK

June 6, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

1.5 mile warm up Stretches and drills on the track at 6:15 4 x 100m strides All at 5k pace: 400m 800m 1200m All at 3k pace: 1200m 800m 400m 3 min jog/walking recovery between all intervals.

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TRACK

June 20, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup 1 mile. Track drills. 4x100m strides. 4-7x600 (at 10 seconds faster than 5k mile pace) with 200 jog recovery between intervals. For example, if you currently run a 9:00 pace, run the 600's at 8:50 pace ( 2:12 per lap). Warm down 3-4 laps.

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TRACK

July 11, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warm up 15 mins Stretches and strides at 6:15 followed by 4 x 100m strides 4 x 600m @ 5k pace with a short 200m recovery jog walk in between. Take 5 min recovery jog 4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second recovery between each Cool […]

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TRACK

July 18, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup mile, drills, 4x100. The beginners that attend will do 3-5x300 with 100 walk. The other club members will do at 10 seconds faster than their 5k mile pace 3-5x1200 with 400 jog. Warm down three laps

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TRACK

July 25, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog

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TRACK

August 15, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup 1-2 miles. Track drills. 6x50m strides with equal jog. At 5k pace for 9:00 minutes stride the 100m straightaways and jog or walk the turns. Then 3:00 recovery. Do this again for 7:00 and take a two minute break. Then do for five minutes with 1:00 break and finish with 3:00. Warm down 2-3 […]

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TRACK

August 22, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Regular 15 min warm up 4 x 100m strides 3 x 1600m at Half marathon pace with 60 seconds recovery Option for newer runners: Do 2 x 1600m as above, then Break up last repeat into 4 x 400m at 10k pace with 60 second jog recovery. Cool down 8-10 mins.

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5:00 pm

TRACK

August 29, 2023 @ 5:00 pm - 6:00 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

NOTE TIME CHANGE FOR 8/29- THIS WORKOUT WILL START AT 5:00PM ! Warmup mile. Track drills. 4x100 strides with 100 jog. At 5k pace for four laps, stride a 150 and jog 50. Two of these each lap. You can walk 50 for your recovery. After four laps take 3:00 break. Repeat 1-2 more times. […]

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6:00 pm

TRACK

September 5, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

15 min warm up jog 4 x 100m strides 6-10x 400m @ 5k-3k pace Take equal interval time as recovery Cool down 8-10 mins

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TRACK

September 12, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup mile. Track drills and 4x100m strides. Do 2x300m at 5k pace with 100 jog. Then do 1x1000m at 10k pace with 200 jog. Three minute recovery. Do total of 2-4 sets. Warm down 2-3,laps

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TRACK

September 19, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

15 min jog warm up 4 x 100m strides 4-5 x 800m starting at 8k pace then working down to 5k pace by the last one. Recovery is an easy 400m jog around the track. Take up to 90% recovery time if needed to keep these all quality. Cool down 8-10 mins

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TRACK

September 26, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warmup mile. 4x100. At 5k pace run for 4:00. Then go opposite way jog or walk for 3:00. Then repeat again. Do a total of 2-3 times. Warmdown 2-3 laps

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TRACK

October 3, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

15 min warm up. 3-4 x 1200m at half marathon-10 miler pace. Short 1:00- 1:30 recovery jog between each. Make sure you’re going appropriate pace. These are cruise intervals and should not be run at 5k pace. Cool down 10 mins

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TRACK (DUE TO THE DIMINISHING DAYLIGHT AS WE HEAD FURTHER INTO FALL IT IS SUGGESTED THAT YOU WEAR A HEADLAMP TO IMPROVE YOUR VISIBILITY)

October 17, 2023 @ 6:00 pm - 7:30 pm
Ben Franklin Middle School, 335 N Van Dien Ave
Ridgewood, NJ 07450 United States

Warm up 15 min jog 4 x 100m strides All intervals at 10k-5mile race pace: 2 sets of ( 1200, 800, 400) Jog 50 % interval time as recovery.

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