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.
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!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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