We welcome two fantastic people to our list this week: Meghan O'Toole
and Mark Del Monaco. Meghan is the Garfield head coach of xc, indoor,
and outdoor track, a former Rutgers running star, and a mainstay on
the NJ road racing circuit for years. Mark, fresh out of LaSalle
University, has PRs of 32:17 (10), 52:57 (10 miles), and 1:09:47 (half
marathon); he is currently training to qualify for the Olympic Trials
in the marathon.
Props
In the race heard 'round the state, the first victory of the
post-spring season was won by an unexpected team member. He now joins
the ranks of very select GSTC runners to win a race with the black and
gold, including Danny Johnson, Brian Kopnicki, Jeff Perrella, Kyle
Flyer, Chris Tafelski, Gil Rozensher, Mike Obsuth, Duval Sewer, Tyrone
Ross, and Hakeem Miller.
Indeed, this race should remind everyone that, if old man Chuck can
win a race, shoot, you can too. And don't ask about the times or the
competition or any other details. Such facts just can't be discussed
when you're old and slow, it's 100 degrees, and over a half-mile of
the 5k is on sand. This race was such a big deal that, three days
later, they still haven't posted results on line. So, watch out
Perrella, Burmeister, Morgan, et al....step up your game!
http://www.youtube.com/user/cschneek#p/a/u/0/oiZ6WsTIq6o
Team Runs This Week
Monday: 6:00 @ 106 Bayard (New Brunswick)
Tuesday: 6:15 @ Six Mile Reservoir Run (Rt 27 entrance)- leave
106 Bayard @ 6:00
Wednesday: 6:15 @ Six Mile Reservoir Run (Rt 27 entrance)- leave 106
Bayard @ 6:00
Sunday: 9:00 @ Six Mile Reservoir Run (Canal Road entrance)-
let's have a big turnout for the long run!
Week of Training: Distance
Since last week was timed runs without any structured distances/paces,
we're going to step the volume up and work in some speedwork.
Speedwork in the base phase, you read that right. Most of the running
is comfortable, which means go on feel. If you feel crappy, go slow,
If you feel good, open it up and let it roll, but let's try to stay
away from the threshold for now. Here's the plan:
--Take whatever your average run was last week and add 8 minutes. I'm
going to call that a standard run, and base the other runs of the week
on that. I'll use an average run of 40 minutes as an example:
--Monday - 48 minutes comfortable + 6x100 strides on grass
--Tuesday - 48 minutes comfortable
--Wednesday - 60 minutes progression run - start out very easy and
work your way down. You shouldn't feel any burn at the end, but try
to get down to about 5k pace for the last half mile or so.
--Thursday - 40 minutes super easy
--Friday - 48 minutes comfortable run + 4x 8-10sec ALL OUT hill
sprints on the steepest hill you can find. Grass is preferable but do
what you have to do. Recovery is complete. By complete, I mean at
least 3 minutes. Yes, 3 minutes recovery for 10 seconds of running.
These hill sprints are as hard as you possibly can, and they should be
completely alactic - no burn at all. If you feel a little something
coming on during the 3rd and 4th, you're not taking enough recovery
time between them. We're going to work up to doing sets of 10 of
these, but I just want you to do 4 this time.
--Saturday - 48 minutes comfortable + 6x100m grass strides
--Sunday - 80-100 minutes long run
Of course, you don't have to do your runs to the exact minute, I'm
just giving an example. A good night's rest between days: eat
properly, hydrate all the time, and sleep!
Fall Racing Schedule
September 25 - Liberty Waterfront 1/2 Marathon, Jersey City
October 23 - USATF-NJ 5k XC - Deer Path Park, Readington
October 30 - USATF-NJ 8k XC - Deer Path Park, Readington - winning
team gets $500 travel stipend for Club Nats
November 24 (Thanksgiving Day) - Ashenfelter 8k - Glen Rock
December 11 - USATF-NJ 10M
December 11 - USATF Club XC Championship - Jefferson Park, Seattle, WA
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