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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