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 StartMidway PointThe FinishMarcus Gets His Own Finishing ClipUSATF 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 2:02:40On Sun, Jun 19, 2011 at 10:13 PM, GardenState TrackClub <gardenstatetrackclub@gmail.com> wrote:
GSTC Runs Wild in NYCUpon 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 RelayWhile 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 3200mIn 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 400mAtaysia 400mWismith, Edsel 1500mSteve 3200mWelcomeWe 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 RacesMonday, 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 TrainingDistance (email cjtafelski@yahoo.com with questions)
Monday 4:00 @ 106 Bayard 50-60min comfortable run + stridesTuesday 6:30 @ MHSWednesday 4:30 @ 106 Bayard: red trail recovery runThursday 6:30 @ MHSFriday 4:30 @ 106 Bayard: road recovery runSaturday OFFSunday 60 min long run
Message from Tafelski re: break after President's CupThis 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 MilersMonday 4:30 @ 106 Bayard 30 min recovery + 6x100 strideTuesday 6:30 @ MHS 3 x 450 @ 800m pace (we didn't do this Saturday)Wednesday 4:30 @ 106 Bayard 40min recoveryThursday 6:30 @ MHS 3 x 200 @ 400m paceFriday 5:15 @ 106 Bayard 40 minutes recovery + stridesSaturday 10am @ MHS 8 x 100 @ 800m race pace (walk turns)Sunday OFF
400mMonday 8 x 100 recovery stridesTuesday 3 x (300/100) @ 800m pace/ 400m pace (50m walk rest)Wednesday10x50 recovery stridesThursday 6:30 @ MHS 4 x flying 50m; 4 x 50m scratch start; @ 200m paceFriday no running: plyos, liftSaturday 10am @ MHS 4 x 100 @ 400m pace 200m walk; 4x100 handoffs (nationals)Sunday 8 x 100 stride (accelerate middle 50m)HurdlersMonday 8 x 100 recovery stridesTuesday 4 x 200 (first and last hurdle; add one; add one; add one)Wednesday10x50 recovery stridesThursday 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, liftSaturday 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!!!PropsProps 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 RacingTues: 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 TrainingDistance (email cjtafelski@yahoo.com with questions)
Monday 4:00 @ 106 Bayard 50-60min comfortable run + stridesTuesday 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 + stridesThursday 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 + stridesSaturday --- comfortable 40-60 minutes + 4x200 at mile paceSunday Shakeout – short run (whatever works for you) and strides. Visualize VICTORY.Monday RACE President's Cup 5k @ MillburnSprinters (email chuckschneekloth@hotmail.com with questions)Half MilersMonday 4:00 @ 106 Bayard 30 min recovery + 6x100 strideTuesday RACE @ Icahn StadiumWednesday 4:00 @ 106 Bayard 40min recoveryThursday 6:30 @ MHS 10 x 150 accelerations (50-50-50)Friday 5:15 @ 106 Bayard 40 minutes recovery + stridesSaturday 10am @ MHS 3 x 400 @ 600m race paceSunday OFF
400m/ 400IHMonday 8 x 100 recovery stridesTuesday RACE: Icahn StadiumOTHERS: 6:30pm @ MHS: 6 x 200 off clock (easy x 2, moderate x 2, hard x 2)Wednesday10x50 recovery stridesThursday 6:30 @ MHS 6 x 150 accelerations (50-50-50); 4 x flying 50Friday no running: plyos, liftSaturday 10am @ MHS 3 x 250 @ (400m pace - 2 seconds)Sunday OFFDannyMonday 8 x 100 easy strides- restorationTuesday weights: 1-3 reps 95% + light plyosWednesday 7:30 @ MHS: 2 x (40m @100m pace, 60m @ 200m pace) on turn w/ blocks @5 mins restThursday 6:30 @ MHS 6 x 100 shakeout accelerations, middle 50m quickFriday 6 x 50 recovery strideSaturday RACE: NJ InviteSunday 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!PropsProps 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.WelcomeThis 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 CupAll 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 TrainingDistance (email cjtafelski@yahoo.com with questions)
Monday 4:00 @ 106 Bayard 50-60min comfortable run + stridesTuesday 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 400Wednesday 4:00 @ 106 Bayard 50min recovery run + stridesThursday 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 + stridesSaturday 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 restSunday 9am @ Six Mile (Canal Road) 60-80min long runSprinters (email chuckschneekloth@hotmail.com with questions)Half MilersMonday 4:00 @ 106 Bayard 40min recovery + 4x100 strideTuesday 6:30 @ MHS 3 x (3x300) @ 800m pace (400m walk rest/ set)Wednesday 4:00 @ 106 Bayard 45 minutes recovery + 4 x 100 strideThursday 6:30 @ MHS 2 x 800 (200m@600m pace, float 400@85, 200m@600m pace), then 4x50 @400mFriday OFFSaturday 10am @ MHS 2 x (4x100 @ 400m pace)Sunday 9am @ Six Mile (50-60min long run)
400m/ 400IHMonday 8 x 100 easy recovery stridesTuesday 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 strideSaturday 10am @ MHS 10x flying 50 @ 200m paceSunday OFFDannyMonday 8 x 100 easy strides- restorationTuesday 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 strideThursday 2 x 30 accel; 3 x 250 @ 90-95% @12minFriday no plyos: hard lower liftSaturday 11am @ MHS BLOCKS: 6 x 50m HARD w/ 2:00 rest (race simulation)Sunday OFF
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