Sunday, September 11, 2011

[Week of 9/12-18]: Fall Racing Begins: 2 Golds, Gorilla PRs, BBQ Re-Rescheduled

BBQ Re-Scheduled
We are rescheduling the BBQ to THIS SUNDAY, September 18.  We have made arrangements for great weather.
 
The distance run and sprinter workout will start at 9:30 at Tamaques Park in Westfield.  Need directions?
 
We're all busy, indeed, but let's make it a priority to come together as a club and enjoy our company and a sunny day after we all workout.  Tyrone said it best- we have so many talented individuals on this club- we have so much to share and learn from each other.  So be there!
 
Oh, and regarding food, as Mr. Perrella says, "Bring your own beef" to grill, or at least bring something to contribute!  Also, don't forget to bring an Essays 4 Equipment donation for our program that serves low-income runners in New Jersey- be it new or gently used trainers, spikes, shorts, sports bras, race shirts, etc.
 
 
Team Van Leaves RSC @ 8:30.  Then goes to Metuchen HS @ 9:00. Long run / sprinter workout starts at 9:30AM.  BBQ follows @ noon!
 
 
Welcome
Although we had over eighty Rutgers students sign up to join the GSTC this Friday at the Involvement Fair (more on that later), we welcome four officially: Alex Witt, Robert Klink, Belmax DeJesus, and Nicolai Naranjo.  The first two are Rutgers students, and the latter, owning a 14:24 5k PR, is a graduate from UMass who is currently finishing some hotel management classes in Europe.  When he finishes and returns to the states....watch out!  Belmax is a friend of Claire who will be joining us for the first time at next week's team BBQ!

Props
The fall racing season is officially in full swing, and before we recap this week's results, let's first thank Chelsea Mapa, Zach Spiegel, Kyle Flyer, Zak Martins, and Mike Obsuth.  They spent several hours at the GSTC table talking with hundreds of Rutgers students about the club. Eighty signatures later, we thank them for their help.  You guys rock!

Okay, onto the results.

First, a HUGE day for Mark Del Monaco on Monday.  He placed 27th overall in the USA 20k Championships with a very fine 68:04.  His quest to qualify for the trials is just a month away, at the Chicago Marathon, and things are clearly going quite well.  Great work, Mark!


That same day, Tim Morgan won his hometown race, the South Plainfield Labor Day 5k, in 16:57.  Great job Tim...now start doing more running than yard work!  http://www.bestrace.com/results/11/110905SP5.HTM

Also that Monday, Mike Anis ran a final marathon tuneup race at the Woodbridge 10k, where we placed 5th, a few minutes ahead of GSTC half miler Wismith Francois, who placed 9th in his hometown race.

In action this weekend, we first give props to Tony Harris for winning his first 5k race ever.  In just his second race all-time, he ran an evenly-paced race, unleashing a powerful kick in the final 400m to win the Cody Foundation 5k in Cranbury in 17:02.  Meanwhile, the GSTC Gorilla also had a big day, running 19:32 and PRing by 34 seconds over last week- along with winning its age group!

Finally, props to Mike Anis for placing 5th overall in the Lehigh Valley Marathon today!  His 2:45.02 effort not only qualifies him for Boston this coming year, it enables him to jump in early on the registration- tomorrow.  Great job, Mike.

Team Runs/Workouts
Monday: Distance 5:30 @ RSC
Tuesday: Sprinters 6:00 @ Roosevelt
Tuesday: Distance 5:30 @ RSC
Wednesday: Distance 5:30 @ RSC
Thursday: Distance 5:30 @ RSC
Thursday: Sprinters 6:00 @ Roosevelt
Friday:  Distance 4:30 @ RSC
Saturday: - - - -
Sunday:  TEAM BBQ @ Tamaques Park, Westfield
              Team Van Leaves RSC @ 8:30.  Then goes to Metuchen HS @ 9:00. Long run / sprinter workout starts at 9:30AM.  BBQ follows @ noon!
 
 
This Week in Training
 
Distance
Time to put a hold on the mileage.  We're going to turn up the quality now.
Monday: Comfortable run + 8x80m strides. 

Tuesday: 12x800 at 5M race pace, 3:00 recovery.

Wednesday - Skip the progression run.  Run the same duration + 10 mins moderate.  Keep it under control.

Thursday - Super easy + strides

Friday - 20 mins warmup, 5mi tempo run at T pace, 20 minutes cooldown.

Saturday - Comfortable run + 8x80m strides. 

Sunday - Long run with the middle third of the run at approximately 1/2 marathon pace.  Complete the run at an honest aerobic pace.
 
Sprinters
Monday:          recovery day: 10x150 (exaggerated knee lift, final 20m); LIFT
Tuesday:        5 x 400 (n, n-1, n-2, n-3); 4min rest; then 3 x circuit (drills w/ med balls; core; hurdle flexibility)
Wednesday:  recovery day: 10 x 50 easy; LIFT
Thursday:       2 x (6x100 quick w/ exaggerated knee lift) @60sec rest (between sets: 3xcircuit: hurdles w/ med balls, bounding, plyos)
Friday:             recovery day: 15min run; stretch, 6x100 stride; 5min run; LIFT
Saturday:        OFF
Sunday:          8 x 12 seconds/ HILL (full recovery) 
 
 
Below are starts from Sunday's 11:00am session.  Remember acceleration/push mechanics we discussed.  Watch youself AND others.  Be your own coach.  It takes a lot of time to save, upload, and tag these links.  Make the most of this.




--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

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Sunday, September 4, 2011

[September 5-11]: Harris's Breakthrough Double; Couch to 5k Program; Team BBQ Sunday!


Welcome to the GSTC
We'd like to welcome eight fabulous folks to the GSTC email thread; five of them are Rutgers students: Sara Grossman, Amanda Sorensen, Soibhan Notley, Ryan Kim, Neil Verano, and Thomas Segear.  Claire Tafelski, sister of GSTC Head Coach Chris Tafelski, impressively finds time to run despite her heavy work schedule as lawyer, and Matt Zabgara, a 400/800 specialist from Kean University, also join us.  Welcome to NJ's coolest running email list!
 
 
Week in Review: Jimmy D 5k & Sprinters Time Trial
This weekend was a fruitful one for GSTC'ers, as Saturday was the sprinters' big day, and Sunday was an enjoyable 5k race right here in New Brunswick.
 
First, major props to Tony Harris for an incredible weekend of racing.  Harris, the anchor of the GSTC club record holding 4x400 relay, trained hard all summer in preparation for his first fall distance season in preparation for his transition to the 800 meters.  On Saturday, he placed second in the 600m, rolling through the 400m in 54.9 and finishing at 1:24.1.  The next day, in his first ever 5k race, he placed third (out of 862) in 17:02 at the Jimmy D 5k. (5:29 pace), just ten seconds behind the winner.  Wow....now that's an impressive back-to-back double.
 
More about the Saturday sprinter time trial.  While results for all seventeen are below, Tyrone Ross and Danny Johnson passed their first benchmark in their quest to qualify for the 2012 Olympic Trials.  Ross, pulled through the first 400m by Harris, showed the strength and aerobic power of a national contender in the 400m, hitting the 600m tape in 1:23.9.  Johnson won both the 150m and flying 40m, with times of 16.03 (21.36 pace for 200m) and 3.88.  On the women's side, Shay Warren won the 600m (1:58.7) and flying 40m (5.04), while Quanisha Booker took the 150m (20.79).  Again- see all results below!
 
Back to the Jimmy D race--the GSTC's local New Brunswick contingent put five in the top twenty.  After Harris, Edsel Flores was 6th (17:23), Zach Spiegel 8th (17:33), Zak Martins 16th (18:08), and Alec Moran 18th (18:15).  Rutgers junior Marcus Gigliotti joined his Rutgers classmates by placing 43rd (19:47), while Nick Waclawski (21:26) and Renae Powell (32:24) also ran for the black and gold.
 
Finally, in its much anticipated season opener, the GSTC Gorilla ran 20:06- good for 53rd place.  It hoped to break 20:00, but got distracted by the boxes of bananas before the race, resulting in a subpar warm-up.  While disappointed, it was a state-leading mark for gorillas, so it was happy.
 
(pictured: Renae Powell after the race, the GSTC at the starting line, Tony with 800m to go) 
 
Results:
 
 
Couch to 5k Running Program
We are excited to announce the impending roll-out of our new program, the Couch to 5k Program.  It is designed to support beginning runners, and we have narrowed down the director of this program to three candidates.  We hope that, by next week, we'll have the program up and running! 
 
 
Defining Success
If you're looking for inspiration, this 5:00 clip is for you.  Thanks to Sidharth Rishi Mehta for passing this along.  On a side note, we have much love for Rishi: a medical student who has NEVER participated on an organized running team, he has been religiously training with the sprinters since early summer. Sadly, he tweaked his hamstring weeks ago, but he's on the mend and will be returning soon.  Thanks again for sharing this, Rishi, and see ya soon!
 
 
 
Team BBQ- SUNDAY, 9am @ Tamaques Park (Westfield)
Let's get fired up for the GSTC Team BBQ this Sunday!  We'll start with a long run at 9am (gotta beat the heat), then time for some grilling, a frisbee, and some VERY IMPORTANT team awards.  It's a potluck, so bring some yummies.....AND ALSO BRING USED RUNNING GEAR FOR E4E (SHOES, SPIKES, SHORTS, RACE SHIRTS, SPORTS BRAS) 
 
 
This Week in Training
Distance
Monday            on own
Tuesday          5:30 @ RSC (Rutgers Student Center- meet in front of Info Desk)
Wednesday    5:30 @ RSC
Thursday         5:30 @ RSC
Friday               4:30 @ RSC (will go to pond at Cook for 400s)
Saturday          on own
Sunday             9:00 @ Tamaques Park (Westfield- leave RSC @ 8:30)  
 
Sprinters
Tuesday            6:00 @ Roosevelt Park
Thursday           6:00 @ Roosevelt Park
Saturday            9:00 @ MHS (leave for South Orange hills)
 
Distance Plan (cjtafelski@yahoo.com)
 
Again, keep mileage the same as last week if you have reached your mileage goal. If you haven't, and you feel ready, step up another 6-10 miles. If you increase, keep the percentages the same.
 
Monday - comfortable run + 2x1-2-3-2-1 on a track. Jog 100m super easy between each. Do the 100s at 800m pace, the 200s at mile pace, and the 300s at 5k pace. Remember that a 300 at 5k pace feels very easy. Don't screw this workout up by running the 300s too fast. This should be alactic work. If you run this workout too fast, you will not be ready for Tuesday's work or wednesday's progression.
 
Tuesday - another fartlek of 8-10x3:00 on, 2:00 off. Remember to keep the recovery honest. It's better to go 6:00pace/7:00 pace than to go 5:30pace/8:00 pace. You should be approaching threshold and end the workout feeling like you could do 2 more if you had to.
 
Wednesday - progression - you know the deal. Go on feel. After a few of these in a row it can be easy to compete against your previous runs. Don't race yourself. If you don't feel good, don't force it.
 
Thursday - super easy.
 
Friday - grass 400s - 20x400 on 3:00 (meaning you start each one every 3 mins) run at 5k pace and keep the recovery honest, kind of like the fartlek. Don't go all quenton cassidy and try for 60.
 
Saturday - comfortable run + 8-10 hill sprints.
 
Sunday long run - get some quality miles in the middle - again, go on feel. Don't force it! Maybe we can try the 6 burgers and a 10k challenge at the bbq?
 
 
 
Over twelve years of coaching, rare has it been when I've gone home and said, "Wow- I am content with everyone in my sprint group."   That happened Saturday, no doubt, as you ALL showed guts in the 600 meter time trial.  That said, doing three time trials in 90 minutes is a LOT of stress, and microtrauma, the stuff you don't even know exists, is there for sure.  So we're going to spend the first part of the week recovering, with the hardest session being Saturday's hill work out up in South Orange.   Road Trip!
 
Monday:          5 minutes recovery running, 10x50 stride, 5 minutes recovery running
Tuesday:        (6:00/Roosevelt): gentle warm up (NO DRILLS);  2 x (8x100 17-20sec; 30sec rest); between sets- 2 x circuit (core + hurdle flexibility)
Wednesday:  10 minutes recovery running; stretch; 5 minutes recovery running
Thursday:       (6:00/Roosevelt):  2 x (2 x 4:00) whistle fartlek ; three circuits between sets (med ball throw, plyos, core)
Friday:             OFF
Saturday:        (9am/MHS):   8 x 15 sec hills, full recovery.  Then 1x300 HARD on flats  (Ross- 8 x 20sec, then 1x300m)
Sunday:          OFF   
 
Sprinter Time Trial Results (600m, 150m, flying 40m)
 
Heat One
Tyler (1:33.02, 17.60, 4.42)
Andre (1:33.8, 16.82, 4.21)
Mark (1:33.3, 17.6, 4.40)
 
Heat Two
Gleb (1:31.4, 18.3, 4.63)
Alan (1:30.2, 18.40, 4.43)
Ky (1:33.6, 17.69, 4.52)
Arvid (1:31.8, 16.99, 4.17)
 
Heat Three
Christian (1:30.6, 17.26, 4.24)
Daniel (1:38.8, 17.92, 4.49)
Brian (1:41.0, 18.47, 4.59)
 
Heat Four
Quanisha (2:02.6, 20.79, 5.09)
Shay (1:38.8, 20.96, 5.04)
Claudia (2:13.5, 21.92 5.16)
 
Heat Five
Tyrone (1:23.9, 16.28, 4.30)
Duval (1:25.2, 17.28, 4.27)
Tony (1:24.1, 17.27)
Danny (1:36.5, 16.03, 3.88) 
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

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