Props
While there were no race results this week, much appreciation is owed to many. First, thanks to Kevin Blanchard for driving around the team van the past two weeks; thank you so much for going out of your way to help transport runners and provide the sprinters with the equipment they need. Next, props to Tony Harris for spending endless hours playing coach via arranging runs, workouts, rides, etc. through endless calls and texts. Finally, thanks to RU junior Zach Spiegel and sophomore Kyle Flyer (with possible help from junior Marcus Gigliotti and sophomore Dan Teichmann) for setting up and running the GSTC table at the Fall Involvement Fair on whatever date they postpone it this week.
Oh, and we have forgotten too many weeks in a row: congrats to recent FDU grad Megan Patterson for getting her dream job in the recreation department at Iona College in NYC earlier this month. Awesome and congrats! And, it sounds like she's getting ample time to train out there, which is a win-win for everyone...except for her NJ competition, that is....
Welcome
This week, we welcome back all our Rutgers students back to the tropical, merry campus of New Brunswick. It feels like just yesterday we were saying, "Well, this is our last run of the spring semester together," yet here we are....fall semester. That said, along with welcoming the old guard from last year, let's welcome some new Rutgers students, including Chris Kempf, Laura Soffer, Alyse Scaffidi, Josh Kim, Thomas Segear, Joe Fessenden, Raquel Rivera, Jason Gulya, Chelsea Mapa, Chloe Wiskow, Brian Doyle, Christina Palumbo, Danielle Owens, Renee Theroux, Nancy Guillaume, and Jamie Sweet. As you've all heard, we meet daily from campus, and folks come whenever they're able. We'll discuss off-campus runs, both on the weekend and weekdays, throughout the first few weeks. We'll have team shirts, etc. for you all soon as well.
Important GSTC Dates
Saturday, 9/3: Testing day for sprinters. Time to see what we've done this summer.
Sunday, 9/4: Jimmy D 5k. It's right here in New Brunswick this coming Sunday. With a HUGE BBQ afterward, you can't go wrong!
Sunday, 9/11: Team long run + team BBQ @ Westfield's Tamaques Park. Always fun to meet and dine with teammates!
Get the Gorilla 5k
On November 11 in NB's historic Buccleuch Park, the GSTC will be hosting the ONLY race on the East Coast that offers prize money to costumes (top three most creative) AND to speedsters (three fastest men and women): Get the Gorilla 5k. We are also introducing the HUMAN CENTIPEDE to the East Coast, and offering a $150 prize to the most creative one (for now, we're calling it three adjoined runners; on the West Coast, it's 13!), along with having a gorilla in the race, just because every good race should have one.
More info on the race:
Never heard of a human centipede?
Rules to Centipede Running
Team Runs this Week- Distance
(please be on time....if you're running late, text us so so we wait!)
Monday none
Tuesday 5:00 @ Rutgers Student Center (in front of info booth)
Wednesday 5:00 @ Rutgers Student Center
Thursday 5:00 @ Rutgers Student Center
Friday 3:00 @ Rutgers Student Center
Saturday none
Sunday Jimmy D 5k Race (start & finish at NB middle school)
This Week in Training
Distance (cjtafelski@yahoo.com)
OK, we're getting close to the good stuff. There will be some more transition work this week. First, we will only do one hill workout this week to make room for some other quality work. Also, I'd like to see most of you hold your mileage. If you're way under your target, then keep building. If not, hold it for a week to allow for the step up in quality. Some of you are running the Jimmy D 5k in NB on Sunday, 9/4. The plan is the same whether you're racing or not because, to be honest, it's not worth it to sacrifice training for a local 5k. If you do race, go for a longer cooldown, say 45 mins or so, to get some more mileage in.
Monday - 12% of week's mileage, 6x80m strides
Tuesday - fartlek effort totaling 12% of mileage - 2 x 2:00, 3:00, 5:00, 3:00, 2:00 with 3:00 recovery between each. Not all of the pickups have to be the same intensity - remember that it's more important to keep the recovery segments honest than to run very hard on the pickups and crawl in between
Wednesday - Progression run, you know the deal - start out very easy and work down to threshold pace by the end.
Thursday - super easy 40-60 mins
Friday - 5x mile at tempo + 10sec with 1 minute rest, 4x200 at 800 pace
Saturday - 12% of week's mileage, 10x8-10second hill sprints on the steepest hill you can find - do not exceed 8-10seconds - more is NOT better for these!
Sunday - Jimmy D 5k OR 20-25% of mileage - groove the last 1/3 of the run - get yourself moving pretty well at the end.
Saturday - 12% of week's mileage, 10x8-10second hill sprints on the steepest hill you can find - do not exceed 8-10seconds - more is NOT better for these!
Sunday - Jimmy D 5k OR 20-25% of mileage - groove the last 1/3 of the run - get yourself moving pretty well at the end.
Week Five: Sprinters (chuckschneekloth@hotmail.com)
After four weeks of hard general prep work, it's time to see where we are. We will train hard Tuesday, then take the rest of the week light (light...not off) to prepare for the day of testing (Saturday, 9am). After this week, we will begin incorporating more specificity such as hill work, track work, and more targeted plyometrics. Please realize that in less than four months....it's indoor track time!
Monday 14x100 stride (knee lift final 20m) Lift
Tuesday (@ MHS 6:30) 3 x (3 x 200 @ 30sec rest) @ full recovery
Wednesday 15 minute recovery run. Stretch. Lift
Thursday 8 x 150 (stride-accelerate-stride)
Friday OFF running; lift
Saturday (@ MHS 9:00am) Testing: 600m. Shot put back throw. 150 meters. 3 bounds. Flying 40m.
Sunday 10 minutes light running. Stretch.
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions
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