Just got back from the tailor. We are getting fur hats to match.
On Jun 21, 2011 10:25 AM, "Tyrone Ross" <
elitetraininggrp@gmail.com> wrote:
> Simply AWESOME. Congrats Fellas. Sprinters we gotta step our game up!
> Distance guys got Penn Relays plaques and presidents cups and pretty soon
> gonna be wearing fur warm up jackets!
>
> On Tue, Jun 21, 2011 at 10:18 AM, GardenState TrackClub <
>
gardenstatetrackclub@gmail.com> wrote:
>
>> In perhaps its finest hour of club history, the Garden State Track Clubdominated last night's President's Cup, long known as the World Series of NJ
>> distance running. Not only did they capture the team title, they won the
>> individual crown while packing in eleven runners in the top forty (of 1342
>> finishers) in a display of both depth and high-end talent.
>>
>> Leading the way was superstar *Jeff Perrella*, pictured both finishing the
>> race and drinking from the coveted President's Cup, who took the gold medal
>> in 14:50.76. Hammering the first mile in 4:45, Chris Heibell, Mike Rolek,
>> and Justin Scheid made it a four man battle through two miles. Perrella
>> surged with one mile to go, however, dropping the pack and bringing the
>> downtown Millburn crowd to a loud ovation as he high-fived bystanders in his
>> final victorious 400m.
>>
>> Taylor Burmeister (15:37.59) and Tim Morgan (15:40.48) ran brilliantly and
>> patiently, finishing 7-8 respectively. Going out conservatively in the
>> first half of the race, they both moved up and picked off several runners
>> who ran overly ambitious at the start.
>>
>> Rounding out the team's scoring top five was Mike Anis (16:09.83) and Ashwin
>> Anantharaman (16:19.52). Anis, Anantharaman, and Hedolis Jaquez(16:32.06) packed it up for two miles, until Anis made a move to push past
>> Raritan Valley's Mark Zamek and Sneaker Factory's Rich Burke in the final
>> half mile.
>>
>> Overall, the GSTC "A Team" had an overall time of 1:18:38, defeating
>> perennial power Fleet Feet (1:20:27) and defending champion Raritan Valley
>> (1:20:32) by nearly two full minutes.
>>
>> The GSTC "B Team" finished fifth overall, beating twenty-one other scoring
>> teams. * Chris Schneider* lead the way in 16:38, followed by teammates *Dan
>> Teichmann* (17:04), *Edsel Flores* (17:16), *Kyle Flyer* (17:23), and *Adam
>> Navlen* (17:56).
>>
>> Also racing were board members *Steve Bonica* (18:32) and *Alex Fowlie*(17:23), along with
>> *Wismith Francois* (17:57), *Walter Binder* (18:19), *Marcus Gigliotti*(19:09), newcomer
>> *Kevin Blanchard* (20:31), *Claire Tafelski* (21:22), and *Kevin Paiva *
>> (21:35)*.*
>>
>>
>> *Results (Individual & Team)*
>>
http://www.compuscore.com/cs2011/june/pres.htm>>
>> *Race Start*
>>
http://www.youtube.com/watch?v=b1zp_E6h_cQ >>
>> *Midway Point*
>>
http://www.youtube.com/watch?v=Ph_UGuQxsRY>> *
>> *
>> *The Finish *
>>
http://www.youtube.com/watch?v=sYJ7cFZw4Xk* >> *
>> *Marcus Gets His Own Finishing Clip*
>>
http://www.youtube.com/watch?v=GdVAl6yYifs>>
>> *USATF OPEN MEN Team Results**PLACE (#) TEAM TOTAL*
>> 1 GARDEN STATE TRACK CLUB A TEAM 1:18:38
>> 2 FLEET FEET/ESSEX A OPEN MEN 1:20:27
>> 3 RVRR A OPEN MEN 1:20:32
>> 4 SNEAKER FACTORY A OPEN MEN 1:22:04
>> 5 GARDEN STATE TRACK CLUB B TEAM 1:26:19
>> 6 NORTH JERSEY MASTERS A OPEN MEN 1:30:18
>> 7 SNEAKER FACTORY B OPEN MEN 1:31:07
>> 8 CLIFTON RC A OPEN MEN 1:31:10
>> 9 RVRR B OPEN MEN 1:31:31
>> 10 DO RUN RUN A OPEN MEN 1:32:03
>> 11 MORRIS COUNTY STRIDERS A OPEN MEN 1:32:46
>> 12 HIGHLAND HASHERS TEAM A 1:33:50
>> 13 FLEET FEET/ESSEX B OPEN MEN 1:35:13
>> 14 ROSE CITY RUNNERS A OPEN MEN 1:42:06
>> 15 NORTH JERSEY MASTERS B OPEN MEN 1:42:30
>> 16 CLIFTON RC B OPEN MEN 1:42:47
>> 17 RVRR C OPEN MEN 1:43:17
>> 18 DO RUN RUN B OPEN MEN 1:51:43
>> 19 FLEET FEET/ESSEX C OPEN MEN 1:51:50
>> 20 SNEAKER FACTORY C OPEN MEN 1:52:52
>> 21 HIGHLAND HASHERS TEAM B 1:54:17
>> 22 CLIFTON RC C OPEN MEN 1:55:07
>> 23 CJRRC A OPEN MEN 1:56:16
>> 24 NORTH JERSEY MASTERS C OPEN MEN 1:58:42
>> 25 CLIFTON ROAD RUNNERS OPEN MEN C 2:01:39
>> 26 MORRIS COUNTY STRIDERS B OPEN MEN 2:02:40
>>
>>
>>
>>
>>
>>
>>
>> On Sun, Jun 19, 2011 at 10:13 PM, GardenState TrackClub <
>>
gardenstatetrackclub@gmail.com> wrote:
>>
>>>
>>> *GSTC Runs Wild in NYC*
>>> Upon walking into Icahn Stadium this past Tuesday night, a coach from the
>>> Central Park Track Club, one of few east coast teams with Elite Club Status,
>>> said to me, "Huh- Garden State Track Club? Never heard of you guys."
>>>
>>> Two hours later, with "A-Team" anchor *Tony Harris* holding a 40m lead,
>>> and after "B-Team" anchor *Alan Brussard* came rumbling down the track to
>>> pass CPTC's "A Team" 4x400 in the final stretch, one can only imagine
>>> that...they sure know now.
>>>
>>> Just 45 minutes after all running the open 400m, the A-Team of *Harris*,
>>> *Kotey Ashie*, *Kaseem Jackson*, and *Duval Sewer* grabbed gold in the
>>> meet's final event, the 4x400 relay. Fighting through traffic of the twelve
>>> team field, and slowly working their way back up until one final big push by
>>> Brussard to move into second for good, was Brussard, *Gil Rozensher*, *Hakeem
>>> Miller*, and *Wismith Francois*.
>>>
>>> NYRR Sprint Series 4x400 Relay
>>>
http://www.youtube.com/watch?v=RxwbKm79ItE>>>
>>> While this was certainly a highlight, three GSTC athletes qualified for
>>> the national championships as well. In the 400m, *Miller* (50.47) and*Harris
>>> * (50.81) hit the quarter mile standard, as distance ace *James Grimes*-
>>> making his GSTC debut- coasted to 9:38.55 for both a national qualifying
>>> mark and a GSTC team record.
>>>
>>> James Grimes 3200m
>>>
http://www.youtube.com/watch?v=QX41UgRK2Nc>>>
http://www.youtube.com/watch?v=OaJAiy4GOwY >>>
>>> In addition, *Kyle Flyer* and *Rozensher* won their respective heats in
>>> the open 400m.
>>>
>>> Kyle, Jose, Juan, Kotey, Kaseem, Ky, Gleb 400m (Kyle wins heat)
>>>
http://www.youtube.com/watch?v=bFURmBy3vFo>>>
>>> Giil, Daniel 400m (Gil wins heat)
>>>
http://www.youtube.com/watch?v=uaqVFNLnl78 >>>
>>> Hakeem 400m (wins heat)
>>>
http://www.youtube.com/watch?v=SBjY2ZoCPDI>>>
>>> Tony, Alan, Duval 400m
>>>
http://www.youtube.com/watch?v=bn2PBzhOXos>>>
>>> Ataysia 400m
>>>
http://www.youtube.com/watch?v=bsLx_zNUwCE >>>
>>> Wismith, Edsel 1500m
>>>
http://www.youtube.com/watch?v=1jtvLhcXxCs>>>
>>> Steve 3200m
>>>
http://www.youtube.com/watch?v=fjHPvC3fHfo >>>
>>>
>>> *Welcome*
>>>
>>> We welcome two sprinters and two throwers this week to the email list. *Victor
>>> Batagliotti* is a shot (43-3) and discus (125) guy, while *Adam Dickert*throws all three: shot (48-6), discus (138), and javelin (148).
>>> *Arvid Pagsanjan* and *Camisha Pierson* will be joining the sprint groups
>>> shortly, as Arvid (who trained today with us) is a Kean student with 51/23
>>> speed, while Camisha is a short sprinter preferring the 200m (25.8) and 100m
>>> (12.5).
>>>
>>> *Upcoming Races*
>>> Monday, June 20th: President's Cup 5k (8:00 @ Millburn)- meet at Millburn
>>> Charlie Brown's at 6:00!
>>>
>>> Tuesday, June 28th: NYRR Sprint Series (2 vans leave MHS @ 4:00- email if
>>> interested)
>>> Events: 5000m, 800m, 1500m, 4x400m
>>>
>>>
>>> *
>>> *
>>> *This Week in Training*
>>> *
>>> *
>>> *Distance (email *
cjtafelski@yahoo.com* with questions)*
>>>
>>> Monday 4:00 @ 106 Bayard 50-60min comfortable run + strides
>>> Tuesday 6:30 @ MHS
>>> Wednesday 4:30 @ 106 Bayard: red trail recovery run
>>> Thursday 6:30 @ MHS
>>> Friday 4:30 @ 106 Bayard: road recovery run
>>> Saturday OFF
>>> Sunday 60 min long run
>>>
>>> *Message from Tafelski re: break after President's Cup*
>>> This is as much a psychological break as it is a physical break. Two
>>> weeks minimum, four weeks max, depending on how you feel. You may have some
>>> nagging little injuries that you've been training through that need a
>>> break. If you're still ready to go, take 2 weeks. This is active rest.
>>> Each week during the break, go for 3 very easy runs of 2-3 miles. The
>>> reason for this is that you don't want your tendons and muscles to detrain.
>>> It takes a lot longer to train these, and going from a few weeks of nothing
>>> to running every day again is too abrupt and opens you up to silly
>>> injuries. Your aerobic fitness will detrain slightly, but after a long
>>> stretch of training the break is critical to long-term development. One or
>>> two weeks back running again will put you right back where you were, but
>>> you'll be healthier, hungrier and ready to begin a base phase that pushes
>>> the envelope for how much running you can do.
>>>
>>> *Sprinters (email
chuckschneekloth@hotmail.com with questions)*
>>> *Half Milers*
>>> Monday 4:30 @ 106 Bayard 30 min recovery + 6x100 stride
>>> Tuesday 6:30 @ MHS 3 x 450 @ 800m pace (we didn't do this Saturday)
>>>
>>> Wednesday 4:30 @ 106 Bayard 40min recovery
>>> Thursday 6:30 @ MHS 3 x 200 @ 400m pace
>>> Friday 5:15 @ 106 Bayard 40 minutes recovery + strides
>>> Saturday 10am @ MHS 8 x 100 @ 800m race pace (walk turns)
>>> Sunday OFF
>>>
>>>
>>> *400m*
>>> Monday 8 x 100 recovery strides
>>> Tuesday 3 x (300/100) @ 800m pace/ 400m pace (50m walk rest)
>>> Wednesday10x50 recovery strides
>>> Thursday 6:30 @ MHS 4 x flying 50m; 4 x 50m scratch start; @ 200m pace
>>> Friday no running: plyos, lift
>>> Saturday 10am @ MHS 4 x 100 @ 400m pace 200m walk; 4x100 handoffs
>>> (nationals)
>>> Sunday 8 x 100 stride (accelerate middle 50m)
>>> *
>>> *
>>> *Hurdlers*
>>> Monday 8 x 100 recovery strides
>>> Tuesday 4 x 200 (first and last hurdle; add one; add one; add one)
>>> Wednesday10x50 recovery strides
>>> Thursday 6:30 @ MHS 6 x HH start RACE PACE (1 hurdle; 2 hurdles; 3
>>> hurdles, 4 hurdles; 5 hurdles; 6 hurdles)
>>> Friday no running: plyos, lift
>>> Saturday 10am @ MHS 4 x 100 @ 400m pace 200m walk; 4x100 handoffs
>>> (nationals)
>>> Sunday 8 x 100 stride (accelerate middle 50m)
>>>
>>>
>>>
>>>
>>>
>>>
>>>
>>>
>>>
>>>
>>>
>>> On Mon, Jun 13, 2011 at 12:23 AM, GardenState TrackClub <
>>>
gardenstatetrackclub@gmail.com> wrote:
>>>
>>>> This week is a unique one. While we welcome many new folks who have
>>>> either started training or simply inquired, our veterans have three major
>>>> tests this coming week: the NYRR Speed Series (Tuesday), the New Jersey
>>>> Invite (Saturday), and the President's Cup (next Monday). As we wind down
>>>> the season, our focus only strengthens as our resume for USATF Elite Club
>>>> Status builds. While we will always be a club that supports all types of
>>>> runners in all distances of all abilities, such a status would be a profound
>>>> game-changer for us all...especially with the amount of support we'd receive
>>>> from the USATF. So...
>>>>
>>>> Let's have an awesome week of training and competition!!!
>>>> **
>>>> *Props*
>>>> Props to distance ace *Tim Morgan*, who popped a solid 15:16.56 5k up at
>>>> the New Balance Boston Twilight Series. With the President's Cup looming in
>>>> one week, Tim has clearly busted the rust and is ready to go!
>>>>
>>>>
https://docs.google.com/document/pub?id=10_oB73_ww0kBqcsk45uGGtFJWCQxTvjFq_GuBRWOYQ4 >>>>
>>>> Next, a shout to board member *Amy Porpora* for finishing the Cook Your
>>>> Buns 5k despite a rolled ankle on its trails and beach course. Finishing
>>>> 98th out of 412, she ran 27:26, a step in the right direction as
>>>> she continues preparing for the Las Vegas Half Marathon on December 4.
>>>>
>>>> Finally, congrats to another board member, *Steve Bonica,* for an
>>>> impressive weekend of coaching at the NY State Championships. The current
>>>> head coach at Columbus HS, in the Bronx, he had two athletes place: Davion
>>>> Wint- third in the 200 (21.88) and Strymar Livingston-fourth in 800
>>>> (1:52.47). His 4x400 relay ran 3:23 in the trials, missing the final by
>>>> .55. I bet both of those guys would look GREAT in gold and black....
>>>>
>>>> **
>>>> *Welcome*
>>>> This week we welcome more to the email list than ever before.
>>>>
>>>> First, let's give a special welcome to *Nathan Wasinda *to both the GSTC
>>>> and our country. A 100-400m sprinter, he is now attending Rutgers this
>>>> summer, leaving behind his native country Nigeria. Speaking of Rutgers,
>>>> both *Tahjere Williams* (current student) and *Toddrick Darden* (former
>>>> RU student & sprinter) have joined us in training this week. Two years ago,
>>>> Tahjere split three sub-50 4x400 legs under my watch, and he is
>>>> slowly busting the rust from a bit of a break from the sport. Toddrick is
>>>> similarly coming out of semi-retirement, after running 47.7 and 54.3IH for
>>>> the Scarlet Knights two years ago.
>>>>
>>>> Also joining the sprint group last week were a trio of former GMC stars:
>>>> *Kotey Ashie* (400m County Champ- 49.89) *Kevin Blanchard* (4:36,
>>>> 10:06), and *Quinn Meng* (12-0 pole vault). We welcome Quinn as the
>>>> GSTC's first ever vaulter...now only if there was a place he could vault!
>>>>
>>>> *Yanique Folkes* also began training with us this week. A former
>>>> All-American for Middlesex County College in the triple jump in 2008, she is
>>>> finishing Kean University and boasts some nice PRs of 58.87 and 25.80.
>>>> Other sprinters who joined the ever-growing sprinter corps include *Andre
>>>> Sylvester* (52.10/ 22.85), *Ky Ross* (23.30/52.08), *Gleb Kalmykov*(53.90), and
>>>> *Christian Sylvester*.
>>>> We also welcome to the email list a pair from Monclair State: *Porscha
>>>> Dobson* and *Prudence Jones*. Porscha is the university's head track
>>>> coach who continues a stellar hurdling career that started at Kent Place
>>>> (two-time All-American; second fastest 55HH in NJ history) and UNC (captain,
>>>> All-ACC, team champions). Prudence is an associate professor in the classics
>>>> and humanities department who has enjoyed running 5ks and 10ks throughout
>>>> her time both as a PhD student at Harvard and as a visiting professor at
>>>> Rutgers.
>>>>
>>>> Finally, we welcome *Janine Brown* and *Shay Warren*. Janine, a
>>>> distance runner from the United Kingdom living in NJ for the time being, has
>>>> run a 3:05 marathoner and has her sights set on breaking 3:00 soon. Shay, a
>>>> sprinter/hurdler, was a stand-out for Long Island University, with personal
>>>> bests of 25.87, 59.83, and 62.72. She also coaches at Abraham Clark High
>>>> School- the 2011 Group 2 State Champions!!! **
>>>> **
>>>> *This Week in Racing *
>>>> Tues: If you are interested in racing Tuesday, and your name isn't on the
>>>> attached list, please email! The bus leaves at 4:00 from Metuchen HS.
>>>> Tues: If you are NOT racing Tuesday, practice is on as usual at 6:30pm.
>>>> See below schedule for workout.
>>>>
>>>> Sat: Danny and Tyrone- entries are due this Wednesday. As always, please
>>>> give me seeds and I will submit entries.
>>>>
>>>> Mon: All distance runners....this is it. Time to attempt and win our
>>>> first USATF team-scored event....all hands on deck!
>>>>
>>>> *This Week in Training*
>>>> *
>>>> *
>>>> *Distance (email *
cjtafelski@yahoo.com* with questions)*
>>>>
>>>> Monday 4:00 @ 106 Bayard 50-60min comfortable run + strides
>>>> Tuesday 6:30 @ Metuchen HS 1xmile @5k pace, 2 mins, 2x800 @ 5k
>>>> pace, 2min jog, 4x400 @5k pace 1:30 jog (Lift the last two but don't hammer! The
>>>> purpose is to feel loose, light and controlled.)
>>>> Wednesday 4:00 @ 106 Bayard 40-50min recovery run + strides
>>>> Thursday 6:30 @ MHS 12x400 at 5k pace on 3 minutes – this is a
>>>> swimming-style workout. Keep the watch running. A new rep starts every 3
>>>> minutes. So if you run 80 seconds, you get 1:40 rest. If you run 90
>>>> seconds, you get 90 seconds rest, etc.
>>>> Friday 5:15 106 Bayard 40-50min recovery + strides
>>>> Saturday --- comfortable 40-60 minutes + 4x200 at mile pace
>>>> Sunday Shakeout – short run (whatever works for you) and strides. Visualize
>>>> VICTORY.
>>>> Monday RACE President's Cup 5k @ Millburn
>>>>
>>>> *Sprinters (email
chuckschneekloth@hotmail.com with questions)*
>>>> *Half Milers*
>>>> Monday 4:00 @ 106 Bayard 30 min recovery + 6x100 stride
>>>> Tuesday RACE @ Icahn Stadium
>>>> Wednesday 4:00 @ 106 Bayard 40min recovery
>>>> Thursday 6:30 @ MHS 10 x 150 accelerations (50-50-50)
>>>>
>>>> Friday 5:15 @ 106 Bayard 40 minutes recovery + strides
>>>> Saturday 10am @ MHS 3 x 400 @ 600m race pace
>>>> Sunday OFF
>>>>
>>>>
>>>> *400m/ 400IH*
>>>> Monday 8 x 100 recovery strides
>>>> Tuesday RACE: Icahn Stadium
>>>> * OTHERS: 6:30pm @ MHS: 6 x 200 off clock (easy x 2,
>>>> moderate x 2, hard x 2)*
>>>> Wednesday10x50 recovery strides
>>>> Thursday 6:30 @ MHS 6 x 150 accelerations (50-50-50); 4 x flying 50
>>>> Friday no running: plyos, lift
>>>> Saturday 10am @ MHS 3 x 250 @ (400m pace - 2 seconds)
>>>> Sunday OFF
>>>>
>>>> *Danny *
>>>> Monday 8 x 100 easy strides- restoration
>>>> Tuesday weights: 1-3 reps 95% + light plyos
>>>> Wednesday 7:30 @ MHS: 2 x (40m @100m pace, 60m @ 200m pace) on turn w/
>>>> blocks @5 mins rest
>>>> Thursday 6:30 @ MHS 6 x 100 shakeout accelerations, middle 50m quick
>>>> Friday 6 x 50 recovery stride
>>>> Saturday RACE: NJ Invite
>>>> Sunday OFF (Call of Duty lol)
>>>>
>>>>
>>>>
>>>>
>>>> On Sun, Jun 5, 2011 at 11:02 PM, GardenState TrackClub <
>>>>
gardenstatetrackclub@gmail.com> wrote:
>>>>
>>>>> As we begin the racing season's final month, we've added one final
>>>>> tune-up event: the *NYRRC Tuesday Night Speed Series* a week from this
>>>>> Tuesday, June 14th. They have the following events starting at 7pm: 1500m
>>>>> 400m, 3200m, 4x400 relay. Not only will this be a great opportunity to get
>>>>> out and compete in NYC, but it will be helpful to see and feel the
>>>>> facilities of the 2011 Club National Championships on July 8-9!
>>>>>
http://www.nyrr.org/races/2011/tuesday_night.asp>>>>>
>>>>> Oh, and here's the East Region 4x400, from last week, where *Tony
>>>>> Harris* reels in Shore AC on the anchor leg!
>>>>>
http://www.youtube.com/watch?v=0Tm3pxBN0K8>>>>> *
>>>>> *
>>>>> *Props*
>>>>> Props to the lone runner to rock the GSTC uniform this weekend, *Pat
>>>>> Lastrange*. He raced the Bob Beckert Memorial 5k earlier today, and
>>>>> placed second overall in 17:23. Sounded like a rough race, as first and
>>>>> third places were far away. Good work, Pat!
>>>>>
>>>>> While they are not complete, they are finally published; here are the
>>>>> results of the East Region Club Championships from last weekend. I believe
>>>>> with impending corrections in the 3k RW and 1500m, we will gain six more
>>>>> points, although this will not impact overall team places.
>>>>> *
>>>>> *
>>>>> *Welcome*
>>>>> This week we welcome three: *Kara Madison*, *Kevin Paiva*, *Kaseem
>>>>> Jackson, *and *Isaih Simpson*. Kara is a senior at Rutgers, majoring
>>>>> in journalism and media studies. She ran both the 100m and 200m at
>>>>> Elizabeth HS, and still holds the school record in the triple jump. Kevin,
>>>>> a former distance runner for Union HS and Kean, races everything from the
>>>>> mile to the steeple. Kaseem is a powerhouse sprinter, who has run 22.1 and
>>>>> 49.9 for the 200m and 400m, respectfully. Finally, Isaih is a 100m/200m
>>>>> specialist, who ran 11.0 and 22.8 last year and attends Delaware State.
>>>>>
>>>>>
>>>>> *JUNE 20th: President's Cup*
>>>>>
>>>>>> All hands on deck, distance folk! It is two weeks from
>>>>> tomorrow....fast slow and in-between, this 8pm race Monday night is a fun
>>>>> one....let's get EVERYONE there.....this should be FUN!
>>>>>
>>>>> Here is the registration link:
>>>>>
https://www.compuscorereg.com/register/?event=4829. Make sure you're a
>>>>> USATF member!
>>>>>
>>>>> *This Week in Training*
>>>>> *
>>>>> *
>>>>> *Distance (email *
cjtafelski@yahoo.com* with questions)*
>>>>>
>>>>> Monday 4:00 @ 106 Bayard 50-60min comfortable run + strides
>>>>> Tuesday 6:30 @ Metuchen HS milers 10-15 mins warmup, 4x600/200 -
>>>>> 600 at mile pace, jog 200 then 200 at 800pace, jog 400, 15 mins
>>>>> cooldown; 5k guys 10-15 mins warmup 6x800/300 - 800 at 5k pace, jog
>>>>> 200, then 300 at mile pace, jog 400
>>>>> Wednesday 4:00 @ 106 Bayard 50min recovery run + strides
>>>>> Thursday 6:30 @ MHS 60min progression run – start out very
>>>>> comfortable for the first ten minutes. You want to gradually cut the pace
>>>>> down over the rest of the run so you're at 5k race pace for the last 3
>>>>> minutes.
>>>>> Friday 4:00 106 Bayard 50min recovery + strides
>>>>> Saturday 10am @ MHS milers 10-15 mins warmup, 3x400 hard! With
>>>>> full recovery (at least 6 mins).
>>>>> 5k guys go 1600/1200/1000/800 at 5k pace with two mins rest
>>>>> Sunday 9am @ Six Mile (Canal Road) 60-80min long run
>>>>>
>>>>> *Sprinters (email
chuckschneekloth@hotmail.com with questions)*
>>>>> *Half Milers*
>>>>> Monday 4:00 @ 106 Bayard 40min recovery + 4x100 stride
>>>>> Tuesday 6:30 @ MHS 3 x (3x300) @ 800m pace (400m walk rest/ set)
>>>>>
>>>>> Wednesday 4:00 @ 106 Bayard 45 minutes recovery + 4 x 100 stride
>>>>> Thursday 6:30 @ MHS 2 x 800 (200m@600m pace, float 400@85,
>>>>> 200m@600m pace), then 4x50 @400m
>>>>> Friday OFF
>>>>> Saturday 10am @ MHS 2 x (4x100 @ 400m pace)
>>>>> Sunday 9am @ Six Mile (50-60min long run)
>>>>>
>>>>>
>>>>> *400m/ 400IH*
>>>>> Monday 8 x 100 easy recovery strides
>>>>> Tuesday 3 x (200/100: 800m pace/ 200m pace 60secs rest)
>>>>> Wednesday heavy lift + heavy plyos (then 4x100 stride recovery)
>>>>> Thursday 6:30 @ MHS 7 x 150 @ 400m pace (250 walk)
>>>>> Friday 10 x 100 recovery stride
>>>>> Saturday 10am @ MHS 10x flying 50 @ 200m pace
>>>>> Sunday OFF
>>>>>
>>>>> *Danny *
>>>>> Monday 8 x 100 easy strides- restoration
>>>>> Tuesday 2 x 3 x 60fly (90-95%) w/10m lead-in (5min/rep; 10min/ set)
>>>>> Wednesday no plyos; hard upper body lift; 10 x 50 stride
>>>>> Thursday 2 x 30 accel; 3 x 250 @ 90-95% @12min
>>>>> Friday no plyos: hard lower lift
>>>>> Saturday 11am @ MHS BLOCKS: 6 x 50m HARD w/ 2:00 rest (race
>>>>> simulation)
>>>>> Sunday OFF
>>>>>
>>>>>
>>>>>
>>>>>
>>>>
>>>
>>
