Monday, June 27, 2011

[June 27-July 3]: Two Weeks Remain!

It has been a long season, indeed, and we are just two weeks from its end.  As we've discussed, the 2011 USATF Club National Championships is the official line of demarcation for the club, the official 2-3 week respite of the GSTC.  Heal, unwind, relax, recover, rest, and reset.  The fall season will be upon us soon, which means so will cross country training and races!  
But first, we have business to take care of at Icahn Stadium. 
Welcome
Please say hello to four new members this week: Chris Heibell, Drew O'Neill, Adam Modzelewski, and Mark Parisen.
Chris attended Loyola Maryland (undergrad) and Kentucky (grad) where he was a standout cross country runner and trackster.  He has great range from 800 (1:54) to 10k (31:16), yet his best race is probably the mile/ 1500 (3:49.76).  Along with placing second in last week's President's Cup, he has won five of the his last eight road races- including the gold at the Jingle All the Way 10k in Washington DC, where he won in 31:29 (see attached).
Like Chris, Drew is also a distance runner with solid PRs of 4:44 (1600m), 16:33 (5k), and 22:30 (4mi).
Adam and Mark bring incredible talent to the GSTC hurdling corps.  Last year, at the NJCAA Division III Outdoor Championships, Adam ran 54.85 to place second overall.  Finishing his last year of college racing last year as well, Mark PR'ed with 55.26 at TCNJ's Lion Invitational.
Final Two Weeks of Training 
Since the remaining athletes are in close contact with Chuck and Chris regarding training, there is no reason to post all workouts; however, please see training schedule below.  After watching .01 separate the top three 400 hurdlers at the USA Championships, this is a reminder that every little detail counts in these final two weeks of preparation.    
6/27 Monday    (on your own)    Half milers: 40 minutes + 6x100 stride/ Sprinters: warm up/ 8x100 stride/ warm down
6/28 Tuesday   4:00 DEPART FOR ICAHN FROM MHS
6/29 Wednesday  4:30 @ 106 Bayard (mid-distance/ distance)
6/30 Thursday      6:30 @ MHS (workout)
7/1  Friday           5:15 @ 106 Bayard (mid-distance/ distance)
7/2  Saturday       10:00 @ MHS (workout)
7/3 Sunday          OFF
7/4  Monday       4:30 @ 106 Bayard (mid-distance/ distance)
7/5 Tuesday        6:30 @ MHS (workout)
7/6  Wednesday  4:30 @ 106 Bayard (mid-distance/ distance)
7/7 Thursday      Shakeout run: on own
7/8 Friday        Club Nationals @ Icahn Stadium
7/9 Saturday    Club Nationals @ Icahn Stadium
CLUB NATIONALS LINE-UP: v3.0
FRIDAY
4:00    Javelin     Adam Dickert
4:55   110HH      Alan Brussard
5:05   100m         Yanique Folkes
5:15   100m         TBD
5:45   800m        Kyle Flyer, Hedolis Jaquez, Wismith Francois, Duval Sewer (TBD: pending qualifying this Tuesday: 1:59.5)
6:00   Shot Put   Adam Dickert
6:25   3k stple    Mike Anis
6:40   400m       Ataysia Ingram
6:55   400m       Tony Harris, Hakeem Miller
7:45   1500m     Chris Heibell
9:20   10k          Jeff Perrella, James Grimes


SATURDAY
9:45    5k           Tim Morgan, Taylor Burmeister, Jeff Perrella, James Grimes
12:40  400IH       Alan Brussard
1:00   Discus      Victor Batagliotti
2:45   4x800       Kyle Flyer, Ashwin Anantharaman, Edsel Flores, Duval Sewer, Wismith Francois, Tim Morgan
3:25   4x100        Earl James, Andre Sylvester, Kaseem Jackson, Tony Harris, Hakeem Miller, Duval Sewer (?)
3:50   SMR         Earle James (200), Andre Sylvester/ Ky Ross (200), Gil Rozensher/ Duval Sewer/ Alan Brussard (400), Hedolis Jaquez (800)
4:25  DMR         Chris Heibell (1200), Stefan Symbleme (400), Chris Schneider (800); Burmeister (1600)
5:00  4x400       Tony Harris, Hakeem Miller, Kaseem Jackson;  Duval Sewer/Gil Rozensher/ Alan Brussard
GSTC Board Meeting
The GSTC Board of Directors will next meet in late July; board members- please email gardenstatetrackclub@gmail.com for your availability.  We will be applying for several grants, including USATF Elite Club status and USATF Distance Project status.  Due to the urgency of these grants and applications, the summer high school cross country camp may be canceled. 
Upon decision of the date, we will publish the meeting place, time, and day.  Indeed, we encourage all members to attend and provide input for all GSTC decisions.
Facebook Page
Check out our Facebook page below and become a fan! Believe it or not, several Olympians are fans...now if only they'd sign up and put on our uniform! It has pictures and videos from meets and practices, like the attached pictures from Tuesday's track session.

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 Club dominated 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)

Race Start

Midway Point

The Finish 
Marcus Gets His Own Finishing Clip


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

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

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)

Giil, Daniel 400m (Gil wins heat)

Hakeem 400m (wins heat)

Tony, Alan, Duval 400m

Ataysia 400m

Wismith, Edsel 1500m

Steve 3200m


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!
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! 

Oh, and here's the East Region 4x400, from last week, where Tony Harris reels in Shore AC on the anchor leg!

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  






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