Monday, May 16, 2011

[GSTC Week of 5/16- 5/22]: The Power of the TG

Today's sprinter time trial results, captured below both with times and video, were quite impressive.  From our fastest (Ross broke 48; Johnson broke 10.5- TWICE) to our youngest and least experienced (Ahamed broke 30 for the first time!), everyone walked away content, and...exhausted.

The sprint group continues to remind me, again, of the power of the training group.  I receive texts all week about how hard workouts were because they're done alone.  Conversely, this group makes training easy.  They hold each other accountable, the cheer each other on, and they provide incessant challenges for one another.  Literally, one sprinter collapsed from fatigued legs (or wussy-itis?) on Tuesday...only to be helped up, back to his feet, by a training partner.  

Fast or slow, old or young....if you can, find a few folks to train with.  We all know it's well worth the effort....and it's certainly nice to know that if you're down, someone is close by to help you back up!

Welcome
For what we lack in racing results below, we make up for in new additions to the email list and team!

The sprint group welcomes three new additions: Brian Dennis, Daniel Brathwaite, and Ataysia Ingram.  Brian was a 100-400 sprinter from Middlesex County College, as was Daniel from Elizabeth HS, who just finished his first year at Jersey City University.  That said, he also had a great week of training with the sprinters, as well!  Ataysia was a standout 400m and high jumper for Linden HS who, like Brian, also attends MCC.  

Four recent college graduates join the distance group this week, all with impressive credentials.  On the women's side, we welcome Alexis Patrick and Megan Patterson.  Alexis was a standout at Lock Haven University where she ran xc, the 3k, steeplechase, and distance medley; she was Southern Regional's xc captain in high school. Megan competed for FDU the past four years, owning range from the 800m to cross country.  The Freehold HS record holder in the mile, she boasts a 2:18 PR for 800m.

On the men's side, the GSTC welcomes James Grimes and Chris Behre.  James, a graduate of Georgetown, has lifetime bests of 8:19 (3k) and 14:31 (5k).  A fifth place finisher at 2007 Indoor National Championships for 3200m, he was an All-Region XC runner for the Hoyas, and also finished 11th in the Big East 5k final in 2009.  Chris is a two-time NEC Champion in the 1500 for St. Francis.  A graduate of Mt. Olive, a school rich with mid-distance tradition, his PRs are 1:51 (800m) and 4:17 (full mile).

Finally, welcome Taylor Burmeister and Paul Mongone.  Taylor is a graduate student at Rutgers, and a standout distance runner from Haverford, who may join us for the occasional run or workout, and Paul is a former All- Big East javelin thrower who may, if time allows in the near future, help coach the GSTC throwing group.
 
Props
Due to an uncharacteristic dearth of race results this week, perhaps this is an opportune time to give a shout to the two GSTC coaches.

First, props to GSTC distance coach Chris Tafelski.  Westfield HS has won back-to-back Group IV state championships in cross country under his watch, and the Blue Devils are back at it in track this spring.  Just two weeks ago, they ran a sizzling 7:58.07--good for #3 in NJ.  For real...many college teams can;t run this fast.

Finally, congrats to GSTC sprints coach Chuck Schneekloth.  Just yesterday, a few hours after his athlete won the 400m county title, his South Brunswick HS 4x400 team hammered a 3:21.57, shattering a 35 year old school record.  His relay sits 6th fastest in New Jersey, a mere .33 from 3rd.
   
May 22: Al Saner Invitational
Thanks to sprint captain Tyrone Ross for alerting us of this meet next weekend; this is a perfect opportunity to fine-tune and get race-sharp for the East Region Meet.  Since it starts at noon, we'll convene in New Brunswick and caravan around 10:00am.  For the distance group, you can pick two of the following: mile, 800, 4x400, while the sprinters will race one individual event (100, 200, 400) and a relay (4x100, 4x400).  We'll continue to discuss options throughout the week.       



May 28: USATF East Region T & F Championships
On May 28th, the GSTC will converge upon Rowan University in an attempt to win its first USATF team title.  Indeed, we won the Penn Relays Distance Classic team championship, but...that wasn't a USATF event.  It is time, but it won't be easy.  As the link below shows, there are numerous events, from the triple jump, to the distance medley, to the 4x800, to the 100 meters.  This is an exciting opportunity for us to be together, flex our muscles, and win as a team.  It is also a chance for some of us to qualify for the Club Nats at Icahn Stadium on July 8-9.

We will discuss events, relay orders, and team strategy in a week.  For now, check out the below link and think about what you may want to do.

This Week in Training

Distance Group
Things get mixed up a bit this week, as we prep for a hard effort on Sunday's Al Saner Invite. While we don't want to lose much volume, we'll back off  a bit to ensure a quality performance Sunday.  That said, we must keep in mind all training has been geared toward the 5,000m, so this coming meet is more about getting race-sharp than busting any old PRs.

Monday         5:15 @ 106 Bayard in NB  50-60min recovery run + strides
Tuesday        6:30 @ MHS  15:00wu; 20 x 200 @ mile pace (walk infield rest); 15:00wd  
Wednesday   5:15 @ 106 Bayard in NB    60min progression run (10min easy; slowly increase tempo of run; last 800m should be at 5k race pace!)
Thursday       6:30 @ MHS  15:00wu; 5 x 300 @ 800m pace (300m jog rest); 15:00wd  
Friday           5:15 @ 106 Bayard in NB   OFF, or 30-45min recovery run
Saturday       -  -  -  -   Shakeout!  15-30min run w/ strides
Sunday         12:00noon meet @ Point Pleasant.  Leave NB @ 10:00am. 

Sprint Group
Like the distance group, most of us will be using this week to prepare for the invitational this Sunday.  However, we will spend the early part of this week recovering from the time trial efforts today, and the latter part of the week sharpening with block work and an acceleration mechanics session.

Please see underneath the workouts for today's time trial results and YouTube links.  Let's discuss today's time trial individually over email, text, or phone.

Half Milers
Monday   5:15 @ 106 Bayard: 40mins + 6 x 100m stride     
Tuesday  6:30 @ MHS:  3 x (2 x 200 walk across) extensive tempo; 4 x flying 50       
Wednesday  5:15 @ 106 Bayard: 40 mins recovery run
Thursday  6:30 @ MHS:  1 x 300 (@800m), 1 x 200 (@800m), 1 x 200 (@400m), 1 x 100 (@400m), 2 x 50m (@200m)       
Friday      5:15 @ 106 Bayard: 30min recovery run   
Saturday  OFF of shakeout: 1-2 miles + 4-6 strides    
Sunday    RACE- leave NB at 10:00am   

400m
Monday   8 x 100 recovery stride; light lift; no plyos     
Tuesday  6:30 @ MHS.  6 x 200 extensive tempo (200m walk); 4 x flying 50     
Wednesday  Hard Plyos, then 6 x 50m recovery stride
Thursday  6:30 @ MHS:  4 x 50 blocks (@200); 1 x 200 (@400), 4 x flying 50 (@200)      
Friday      Hard Lift, then 8 x 100 recovery stride
Saturday  1:00 @ MHS (Ross, Harris ONLY): 2 x (250/150) 400m breakup (60 secs rest @ 400m pace); 2 x 50m (@200m)    
Sunday    RACE- leave NB at 10:00am  

100m-200m 
Monday    8 x 100 recovery stride; light lift; no plyos      
Tuesday   6:30 @ MHS:  3 x (2 x 150 walk 50m turn);  4 x flying 50m       
Wednesday  Hard Plyos, then 6 x 50m recovery stride
Thursday  6:30 @ MHS:  2 x 50m blocks; 2 x 80m blocks; 2 x 50m blocks (@200m)      
Friday      Hard Lift, then 8 x 100 recovery stride
Saturday  1:00 @ MHS (Johnson ONLY): 2 x (120/80) 200m breakup (60 secs rest @ 200m pace)
Sunday    RACE- leave NB at 10:00

Time Trial Results & Videos
Ross:         400m: 47.9 (23.8 - 24.1), 200m: 22.43, 150m: 17.51 (6.17 - 5.27/11.44 - 5.71)
Johnson:    150m: 15.48 (5.55 - 4.90/10.45 - 5.03), 100m: 10.39 (5.62 - 4.77), 50m: 5.48)
Harris:        250m: 29.69 (200m @ 22.79), 150m: 18.10, 100m: 11.43 (6.14 - 5.29)
Long:         400m: 52.42, 200m: 24.74, 150m: 18.82
Francois:    400m: 53.49, 200m: 25.37, 150m: 18.19
Sewer:       400m: 54.67, 200m: 25.37, 150m: 18.83
Symbleme: 400m: 58.78, 200m: 24.74, 150m: 17.89
Brussard:   250m: 31.13 (200m @ 24.16), 150m: 17.90, 100m: 11.84
Jackson:    250m: 32.26 (200m @ 24.55), 150m: 17.90, 100m: 11.96
Shoyoye:   250m: 35.16 (200m @ 28.01)- stopped- strain
Brathwaite: 250m: 31.35 (200m @ 24.79), 150m: 19.12, 100m: 12.13
Kamel, Ad: 250m: 34.79 (200m @ 26.70), 150m: 19.41, 100m: 12.81
Kamel, Ah: 250m: 38.64 (200m @ 29.61), 150m: 21.57, 100m: 13.90


Time Trial Adam 100m 5/15/11
 
Time Trial Wismith 100m 5/15/11
 
Time Trial Alan 100m 5/15/11
 
Time Trial Eddy 100m 5/15/11
 
Time Trial 200m 5/15/11
 
TimeTrial Danny 100m 5/15/11
 
Time Trial 150m 5/15/11
 
Time Trial Anthony 100m 5/15/11
 
Time Trial Kamels 5/15/11
 
Time Trial Ahmed 100m 5/15/11
 
Time Trial Tyrone and Anthony 150m 5/15/11
 
Time Trial Tyrone 400m 5/15/11
 
Time Trial Tyrone and Anthony 200m/250m 5/15/11
 
Time Trial Danny 200m 5/15/11
 
Time Trial Danny 50m 5/15/11
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