Props
Congrats to Mark Del Monaco for placing 9th in the Captain Bill Gallagher Ten Mile Run in 59:56. Running sub-6:00 miles doesn't get much harder than doing so on the beach against a 15mph headwind. Ouch. His build-up to a strong marathon in Chicago this fall, with hopes to qualify for the Olympic Trials, seems on pace after this weekend's effort during a huge mesocycle of mileage.
Welcome
Five runners join the GSTC email list today: Amanda Nagy, Norbert Kute, Jason Romsak, Zach Martins, and Tyler Foss.
Amanda is a history teacher, softball/cross country coach, and grad student who holds it DOWN at New Brunswick HS. Norbert is a Bulldog from Metuchen, another member of the now-defunct Kean track team, who has great range from the 400 (53), to 800 (1:59), to 1600 (4:32); he joined us for his first GSTC run on Thursday. Jason is yet another Kean student-athlete who is both a sprinter and javelin thrower. While it is unfortunate (criminal?) that Kean, Jersey City College, Seton Hall, and other colleges in NJ (and across the country) are cutting track and field, it sure is making us stronger. Props to Kevin Blanchard for recruiting these fellow Bulldogs!
Zach and Tyler are 2011 graduates of Watchung Hills and Hightstown, respectively. Zach will attend RVCC, and Tyler will be attending Rutgers, yet they'll both be racing for the black and gold this fall. Zach, a friend of GSTC member Pat Lastrange, has run 2:04, 4:42, and 17:55. Tyler is friends and former high school teammates with GSTC'ers Dan Teichmann and Ashwin Anantharaman and boasts impressive PRs of 49.5, 1:56, and 4:33. No doubt, Tyler will make some noise this winter and spring, and he most certainly adds to the conversation about who may win the 800m at the East Regional Championships in May of 2012.
Important Team Dates
1. GSTC Board Meeting: NOON, Saturday, August 13 @ Mike's Courtside Bar and Grill
All are welcome. We are having it right after the week's long run and sprinter workout, making it accessible to anyone interested.
2. GSTC Team BBQ- September 11
Details are on their way, but save the date! In Westfield's Tamaques Park, probably noonish....after a team long run. Meet your teammates, meet the coaches, meet Tamaques Park...and lots of great food!
3. Team Racing Schedule
Fall Racing Schedule- more to be added soon
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
This Week in Training
Team Workouts
Monday: SPRINTERS- 6:00- @ Roosevelt Park
Tuesday: DISTANCE- 5:30- @ 106 Bayard (New Brunswick)- Six Mile Run @ 5:45
Wednesday: SPRINTERS- 4:15- @ Roosevelt Park
Thursday: DISTANCE- 5:30 @ 106 Bayard- Six Mile @ 5:45
Friday: --
Saturday: DISTANCE- 9:00am LONG RUN @ Six Mile (yes, on Saturday, to allow for board meeting)
Saturday: SPRINTERS- 9:00am @ Roosevelt (yes, 9am)
Sunday: --
Week Two: Relaxation
Bud Winters, the famous "Speed City" coach at San Jose State University, believed that athletes competing at 4/5 effort could outperform those competing at 5/5 effort because they were more relaxed and in-control. This week, we will work on pushing our fatigue threshold while embracing this concept of relaxation during higher levels of physical stress. We will end the week with a top end speed workout, something that cannot be neglected during the fall season.
Please watch the below link (and four others on youtube) that show us training last Monday. Are you "fast and loose"? Are you relaxed in your sprinting efforts or pushing too hard? Are you in control?
http://www.youtube.com/watch?v=p2hWjFqi3IA
Regarding the weight room, your weight and reps should mirror the running we are doing. At this point, all weight should be 3-4 sets at 10-12 reps. The weekend can allow for one explosive session in the weight room with higher weight and lower reps.
Monday: 2 x 400 @ 2min rest; 3 x circuit; 2 x 400 @ 2min rest
Tuesday: warm up; 16 x 100 stride; warm down
Wednesday: 4 x 5min fartlek (@4min rest); 4 x circuit
Thursday: Fifteen minute easy run. 5 x 50 stride
Friday: OFF
Saturday: 5 x circuit; 5 min rest; 4x100 (knee lift final 20m); 4x40 push mechanics; 4x100 (knee lift final 20m)
Sunday: OFF
Week One: Mobility
Monday: 8x100; 4 x mobility circuit; 6 x 150 @ 2:00 rest (knee lift final 20m)
Tuesday: Strides
Wednesday: 4 x (mobility drill, 2 x 200 @ 30sec rest); 4x50 acceleration mechanics
Thursday: Strides
Friday: OFF
Saturday: 4 x (4x100) @ 30sec, 20sec, 10sec descending rest
Sunday: OFF
I haven't heard from many of you as far as how much mileage is about your max, but if you're following this program I need to know this ASAP. I need to know the max mileage you've held for 3-4 weeks in the last 2 years. Along with that I want to know how many miles you've run in each of the last two weeks. Nothing in the plan has been written in number of miles, but we need to transition to that soon, so I need to know.
Basically the plan is to repeat last week's plan but with a few changes:
M - Same as last week, 6x80m strides
T - Same distance as last week but as a fartlek effort - no times/paces to hit, just get 10-15 minutes of uptempo running in - break it up however you want. 8x8-10second hill sprints
W - 65-75min progression run
Th - Super easy 40-50 mins
F - Same as last week, 8x8-10second hill sprints
Sat - Same as Monday
Sun - Long Run - add 1-1.5 miles from last week's run
Pile on those miles but be smart. Paces should be comfortable but not dragging. Be smart about the heat - A run at 7:00 pace at 7am will feel much easier than a run at 8:00 at 1pm. Remember to take a day if you need a day, but it should be because you need it and not because you're just not into it that day.
--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions
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