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.
More info on E4E? http://www.gardenstatetc.org/outreach/community.html
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!
We love this picture of him warming up (attached): http://www.runnerspace.com/eprofile.php?event_id=2518&do=photos&photo_id=156442
Better yet, we LOVE these results: http://www.newhavenroadrace.org/newhaven201120kresults_003.htm
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
No comments:
Post a Comment