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?
Sprint Plan (chuckschneekloth@hotmail.com)
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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