Sunday, October 30, 2011

(October 31-November 6): GSTC Top 10 for November

 
1. Sign Up for Get the Gorilla 5k Now. Really...Right Now. 
 
We need an estimate of bib numbers to buy.  GSTC members run for $1.  Sign up now! https://raceforum.com/gorilla/secure.html
 
 
2.  GSTC Boo! Run 5:30 @ Rutgers Student Center
 
Here's the deal: The Gorilla will bring candy and GTG5k flyers.  You bring a big bag of fun and a costume...if you'd like.  We're gonna spread some real Halloween cheer between the campuses....
 
 
3.  Interested in NYC Marathon Booth?
The GSTC Gorilla and fellow bananas will be advertising the GTG5k race THIS SATURDAY MORNING in NYC.  They will be joining GSTC friend Tim Styler of the Westfield Running Company to promote the race to thousands of NYC Marathon runners at the NYC Expo.  Sound like fun?  Wanna join?  Email us.  We have room for two more.....holla back!
 
 
4.  Sprint Squad Strengthens
 
Alliteration at its best!  We welcome some big ballers Mike Brito, Jason Staggers, and Reggie James.  Mike has run 52 for 400IH, Jason is a 46' triple jumper and 22'6" long jumper, and Reggie has run 1:56 for 800m.  Welcome to the East Coast's best club sprint group!
 
 
5.  GSTC-Kean Begins
GSTC-Rutgers is in full swing, and now the building of a state-wide contingent begins.  Meet Norbert Kuter and Paul Fromholtz, the GSTC-Kean co-captains.  While the sprint squad benefits from a solid group of Kean folks, the distance group now begins to build.  Do you know anyone at Kean who likes to run?  Email us at gardenstatetrackclub@gmail.com.  We'll make appropriate introductions.
 
 
6.  Gorilla & Friends Promote GTG5k Last Friday
As the attached picture shows, the Gorilla and seven friends ran all over the Rutgers campus Friday afternoon.  Jumping in student centers, computing labs, bus stops (like in picture), etc., flyers and high-fives were given to everyone along the path.  Tomorrow's wrinkle: candy for Halloween!
 
 
7.  Big Props to Sprint Group
As the attached picture shows, twenty-nine sprinters joined forces Saturday morning during and ran 3 x (4x200) in FRIGID TEMPERATURES and FREEZING RAIN.  We believe running should happen regardless of weather here at the GSTC, but their efforts were Herculean and praiseworthy in severe, extreme sprinting conditions.  Nice work, ladies and gents.  A fruitful winter and spring is no doubt on the way... 
 
 
8.  NJ-USATF 8K XC Race Moved to Sunday, 11/6
If you're interested, shoot us an email.  We've got two men's teams and one women's team...hopefully.
 
 
9.  Team Runs
As always:  Monday-Thursday 5:30 @ RSC; Friday 4:30 @ RSC.  Sunday- 8k NJ-USATF race.
 
10.  GTG 5k on LetsRun Front Page
For those that don't know, www.letsrun.com is the biggest running website in the United States.  Believe it or not, our race continues to grace the front page of this website this week.  Very, very awesome.
 
 
11.  This Week in Training
Distance 
Monday: Comfortable run + 8x80m strides.
Tuesday: Tuesday: 4x2k repeats at 10k race pace, 4 min jog recovery. I really recommend you do this off of a track, if possible. Follow it up with 4x200 at 800m pace (or some off-track equivalent) We did this workout about 5 weeks ago, but with 5 mins recovery instead of 4. If you can hit the same times as last time, you're on your way.
Wednesday: Comfortable run + 8x80m strides.
Thursday: Fartlek runs of 8-10x 3:00 on, 2:00 off. Remember, the "off" segments should be run at a decent pace. If you can't maintain a solid pace during the "off" segments, it means you're running the "on" segments too fast.
Friday: Comfortable run + 8x80m strides
Saturday – Shakeout! 3-6 miles easy + strides. Visualize Victory.
Sunday – USATF 8k XC Championship.
 
 
Sprinters
Monday:  Extended warm up, 8 x flying 50m 95%, warm down.  On your own- Roosevelt is a MESS, and we can't get in there tomorrow, sadly.
Tuesday:  10x150 stride (final 20m knee lift drill); LIFT
Wednesday:  3 x (6x100) @ 800m pace (60 secs rest) 5:45 @ Roosevelt
Thursday:  12x50 stride, LIFT
Friday:  OFF
Saturday:  10am @ Roosevelt.  5x100/50 (race simulation) 
Sunday: 15-20 minutes light jog, stretch.
 



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

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Sunday, October 23, 2011

(October 24-30): Perrella, Heibell Lead GSTC Domination in NJ-USATF 5k Champs

Perrella, Heibell Lead GSTC to Team Title
Earlier this morning, the Garden State Track Club men's open team won the NJ-USATF 5k Cross Country Championship in dominating fashion, as their five scoring teams placed 1st, 2nd, 4th, 5th, and 8th in the annual fall championship race.  NJ-USATF officials confirmed this was the most dominant team showing in the meet's twenty-nine year history, as the GSTC placed 11 in the top 13, and 20 in the top 37.
 
This sets the stage for the GSTC showdown dual meet against the Central Park Track Club on 11/13 in New Brunswick for East Coast cross country bragging rights.  Both teams will be competing at the USATF Club Nationals in Seattle on December 10th, and both have great chances to finish in the top five. 
 
Superstars Chris Heibell and Jeff Perrella dueled for three miles, with Heibell (15:31) leading until the final stretch, until Perrella (15:28) pulled away for his first NJ-USATF XC Championship on a slow, wet, muddy Deer Path Park in Flemington.  Heibell, a 4:11 miler, and Perrella, an Olympic Trials marathon qualifier hopeful, are two of the East Coast's strongest distance runners.  A few strides behind them was Adin Mickle, making his gold and black debut in 15:53 for third.  Long distance ace Mike Dixon, switching gears from 50 mile races to 3 mile ones, came in at fourth (16:02), with James Grimes (7th) and Steve Geiger (12th) rounding out the "A" team's win.
 
The A Team squeaked by the B Team 24-32, thanks to a surprise finish from Tony Harris (6th, 16:25) and supporting cast of Mickle, Ashwin Anantharan (16:33), Mike Anis (16:37), and Tim Morgan (16:38).  The "Scarlet Team", comprised on all Rutgers students, ran exceptionally well, placing fourth overall.  Sophomore Dan Teichmann, who later won the Eat the Cookie from Your Forehead Contest (see attached), led the way (17:27), with Zach Spiegel, Mike Obsuth, Kyle Flyer, Rob Klink, and Tyler Foss shortly behind him.
 
The Gorilla Green team, led by GSTC board member Alex Fowlie (17:48) was fifth overall, just in front of rival Sneaker Factory's A team.  Zak Martin, Edsel Flores, Wismith Francois, David Grau, and Norbert Kuter rounded out the group.
 
Finally, the White Team placed 8th of 10 teams, as Nick Waclowski ran a huge PR of 20:16 to be the team's first runner.  Corey Smith, Neil Verano, Thomas Segear, Stefan Symbleme, and William Herring comprised the GSTC's final scoring squad.
 
 
GSTC Women Place 4th in NJ-USATF XC 5k
The Lady GSTC'ers kicked off their fall racing schedule well, finishing fourth overall in the NJ-USATF 5k Championships.  Leading the group was Claire Tafelski, who finished 5th overall in 21:41.  Cahy Stutzman came in 15th overall in 23:49, with Liz Licorish (24:07/17th) running very well in her gold and black debut.  Sprinters Quanisha Booker (24:41) and Shay Warren (27:56) finished fourth and fifth for GSTC, respectively, with Prudence Jones (29:17) running a season best for sixth overall.
 
Pictures Here: http://www.facebook.com/#!/GardenStateTC ("like" GSTC if you haven't yet!)
Race videos here: http://www.youtube.com/user/cschneek (click "uploads" to see all 15 videos)
 
 
Porpora's Team 7th in Hartford Relay Marathon
GSTC board member Amy Porpora ran in the Hartford Relay Marathon on October 15th, and her team finished 5th in their division and 7th overall of 125 teams.  Wow!  Their average pace was 7:41 a mile, and if I was more organized...this would have been in the team email two weeks ago.  Way to go Amy!
 
 
GetTheGorilla 5k: Three Weeks and a Countin'
Either you're racing or volunteering, but either way, all hands on deck for our big party on 11/13.  We got Central Park TC coming for a dual meet, hundreds dressed in costumes and centipedes, and a gorilla running crazy right here in New Brunswick!  Tell friends and family...it's gonna be NJ's best race of the year...
 
 
A Warm Welcome
The GSTC grows, on average, by about 3-5 runners a week.  This past week, we welcome some very special folks.  First, props to Corey Smith and William Herring for both JOINING and RACING the NJ-USATF 5k in the same week.  Wow....now that's some quick team loyalty!
 
Next are four fantastic tracksters who we are very excited about.  Eric Babb was a standout long jumper at the University of Kansas, where he PR'ed at a whopping 25-9 in 2007.  Wow!  David Fanfan was a 41' triple jumper from North Brunswick last year, Mallory Campbell was a standout sprinter for LaSalle last year, and Reggie James set Kean University school records three years ago in the 500m, 4x800, 4x400, SMR, and the DMR.  Welcome to the GSTC, everyone!
 
Team Distance Runs
Monday - Thursday:  5:30 @ Rutgers Student Center
Friday: 4:30 @ RSC
Sunday:  8k race @ Deer Path Park
 
 
This Week in Training
Distance: (cjtafelski@yahoo)
The focus this week is on recovery and preparation for next Sunday's 8k. If you're not feeling well on Tuesday, shut it down early. No sense digging yourself deeper if you're not fully recovered.
Monday: Recovery run.
Tuesday: 8x1k – first 2 at 8k race pace + 5 seconds, 4 at 8k race pace, 2 at 8k race pace -5 seconds. Thorough warmup and cooldown is key. Take equal recovery time as run time.
Wednesday: Comfortable run + 8x80m strides.
Thursday:16x400 at 5k race pace on 2:30 – you start a 400 every 2:30 – so if you run 75, you get 75 seconds recovery. Make sure you get in a nice long cooldown afterward.
Friday: Comfortable run + 8x80m strides
Saturday – Shakeout! 3-6 miles easy + strides. Visualize Victory.
Sunday – USATF 8k XC Championship.
 
 
Sprinters:   (chuckschneekloth@hotmail)
Monday:  5:45 @ Roosevelt  6x150 (50/50/50) @ 3:00, 1x300 hard, stations (special endurance I)
Tuesday:  12x100 stride (lift)
Wednesday: 5:45 @ Roosevelt 3 x 200 uphill, then 2x50 quick, stations (speed endurance)
Thursday: 15 minute run (lift)
Friday: OFF
Saturday: 10:00am @ Roosevelt Extensive tempo (16x200), no stations (extensive tempo)
Sunday: 12x50 easy stride (lift)
 



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

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(October 17-23): NJ 5k is a Week Away!

NJ-USATF 5k is a Week Away!
The fast, slow, and medium will all converge upon Deer Path Park next week for the always-exciting NJ-USATF 5k race.  It will be, easily, the biggest turnout for any event of GSTC history, as we currently have seven teams signed up and ready to roll.  Interested in joining the fun?  Shoot us an email!  We are especially hoping to get a few more ladies jumping in- so fast or slow- or everything in between- if you wanna hop in, please let us know ASAP!
 
Ladies Only Runs
So this is getting a little complicated- here goes nothing.  If you've never run before, or have limited experience, or know someone like this, email Chelsea at cmap@eden.rutgers.edu.  If you're a Rutgers student and have experience running, drop our GSTC Rutgers ladies captain, Mel, a line at mb1067@eden.rutgers.edu.  If you're interested in jumping in next week's 5k for some fun, contact Claire at claire.tafelski@gmail.com.  
 
 
 
GSTC Invited to Millrose Games
This Millrose Games have been held since 1907- for 104 years- in Madison Square Garden in New York City.  This event has long been a tradition embraced by the international running community for generations.  That said, it came as a tremendous honor when, Friday evening, the GSTC received an email inviting them to partake in three relay events at the Millrose Games: the 4x200, Distance Medley, and Sprint Medley Relays.   

 

Harris, Warren Win GSTC 600m Time Trial
Congrats to Tony Harris and Shay Warren for winning the men's and women's 600m time trial today at Metuchen HS.  Despite windy conditions, nearly everyone race faster than the last time trial- an indicator that fitness is improving, the training is working, and that December 10's race at Manhattan College will be a fun way to start the season.  Times and videos are below; pictures can be found on GSTC Facebook page.  Sadly, the camera's battery died during the workout.  Sorry 'bout that.
 
 
Steps to Follow: Get the Gorilla 5k
Three bananas and a gorilla raided the Rutgers home game yesterday, handing out flyers to promote the GSTC's Get the Gorilla 5k on November 13.  Yes...see picture attached!  The identity of those involved shall remain anonymous for...obvious reasons!
 
We need you to help spread the word.  This race is gonna be BIG, but we need your help to make it NJ's BEST race of the fall.  Yes we're dreaming big here.  How can you help?
 
Email this link to friends.  Post it on Facebook walls.  Throw it on Twitter.  Go on Facebook, find the event, and invite your friends to it.  See it as a big bake sale for our class, and the more brownies (entries) we sell, the more money our class (running team) will have to buy everyone bags, uniforms, etc.  http://www.gardenstatetc.org/5k/gorilla.html. 
 
Students do run for free with a donation to E4E.  Target everyone: old and young, fast and slow, big and small.   
 
 
Team Runs
Monday  5:30 @ RSC
Tuesday  5:30 @ RSC
Wednesday 5:30 @ RSC
Thursday 5:30 @ RSC
Friday  4:30 @ RSC
Saturday   ---
Sunday    5k Race at Deer Path!!!
 
 
 
This Week in Training 
Distance
 
We're getting into the XC races now, so the more you can work out on xc-style surfaces, the better.  That means find some uneven ground, varied surfaces, etc.  My recollection of Deer Path park is that there are several sharp turns on the course that can really wreck your rhythm.  Get used to these types of things during your workouts.
 
Monday: Comfortable run + 8x80m strides.
 
Tuesday:  Up and down the ladder, off of a track if at all possible – grass would be ideal.  ½ mile (2 mins rest), mile (3 mins rest), 2-mile (5 mins rest), mile (3 mins rest), ½ mile, all at 8k race pace – simulate the race – that means build up on the 2-mile, step it up on the 2nd mile, and really roll on that last ½!  Don't forget to make adjustments to "race pace" for things like what shoes you're wearing, terrain, surface, etc.  These things matter.
 
Wednesday – medium run equal to 75% of your long run mileage. Run comfortably but by no means slow.
 
Thursday – 3 mile tempo (use T pace – don't run too fast!) + 8x400 at mile pace with 2 minutes rest
 
Friday – Comfortable run + 8x80m strides.
 
Saturday – Shakeout!  3-6 miles easy + strides.  Visualize Victory.
 
Sunday – USATF 5k XC Championship
 
 
Sprinters
Fantastic work today, overall.  The rest between the 600m and 150m was not as much as last time, but that's okay.  The 600m is the fitness indicator; the 150m is just race replication that is good work for a breezy October afternoon.  We need to recover Monday and Tuesday to be ready for Wednesday's alactic session, and Saturday will be a solid special endurance I workout- everyone's favorite way to begin a weekend.  I am very excited about December 10's opening day meet, as most of you are clearly putting yourselves in a great position for a GREAT winter and spring season.  Indeed, the weather is getting colder slowly...stay consistent and do the small things.  Without a meet for seven weeks, let's continue to focus on the daily process.
 
Monday:  warm up, 10x100 stride, warm down (LIFT)
Tuesday:  10 minute easy run.  Stretch.  Drills.  Five minute easy run.  Done.
Wednesday: Alactic workout (>7 secs/ no lactate build up); 4 x circuit
Thursday: warm up; 6x200 stride; warm down; (LIFT)
Friday: OFF
Saturday: special endurance I session; 4xcircuit
Sunday:  warm up; 12x50 stride; warm down
 
Time Trial- 600m Times (last time) Difference +/-
1:23.51  Tony (1:24.1)   -.6
1:23.94  Duval (1:25.2)  -1.3
1:26.98  Mark (1:33.3)   -6.3
1:28.37  Kyle  (n/a)
1:29.36  Gleb  (1:31.4)  -2.0
1:29.90  Wismith (n/a)
1:30.01  Arvid (1:31.8)  -1.8
1:30.23  Tyler  (1:33.2)  -3.0
1:31.07  Alan  (1:30.2)  +1.1
1:31.55  Christian (1:30.6)  +1.0
1:31.63  David (n/a)
1:32.04  Zach (n/a)
1:33.26  Robert (n/a)
1:33.41  Daniel (1:38.8)  -5.4
1:34.65  Andre (1:33.8)   +.8
1:35.03  Eric  (n/a)
1:36.70  Alex  (n/a)
1:38.51  Ky  (1:33.6)   +5.0
1:39.99  Stefan (n/a)
1:42.05  Brian (1:41.0)  +1.0
1:44.13  Ahmand (n/a)
1:52.25  Shay (1:58.8) -6.6
1:53.31  Alyssa (n/a)
1:54.91  Quanisha (2:02.6)  -7.6
1:57.43  Brandon (n/a)
2:07.13  Ataysia (n/a)
2:11.96  Charmayne (n/a)
 
150m
17.21  Andre
17.51  Robert
17.65  Alan
17.65  Arvid
17.67  Mark
17.69  Tony
17.82  Daniel
17.91  Brian
18.01  Tyler
18.02  Wismith
18.16  Stefan
18.34  David
18.52  Zach
18.64  Gleb
18.70  Alex
18.76  Eric
18.84  Ky
18.90  Ahmand
19.16  Duval
19.82  Brandon
20.23  Kyle
20.66  Quanisha
20.85  Shay
21.04  Ataysia
22.10  Alyssa
23.93  Charmayne
 
Videos:
600m:
 
150m:



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

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Thursday, October 6, 2011

Marathon Madness

The Garden State Track Club has over two hundred members, and most of us are mere mortals who simply enjoy working out on a regular basis.  However, a small handful ambitiously train and race marathons, and an even smaller group within the GSTC, known as the GSTC Elite, have their sights set on the 2012 Olympic Trials in the marathon.  Read below for a bit more about them...
 
 
New York City Marathon: 11/6/11
Two GSTC members are racing in NYC in early November: Rutgers student Mel Bandler and UK-born Janine "J-9" Brown.
 
Mel has now run five half marathons, yet this will be her first.  Janine is a veteran, and has run 2:50 - very fast for a woman!  Janine is running this in memory of a friend who recently lost her battle from Wegners Vasculitis.  If interested in donating, the website is below.  This was the first time I ever donated in "pounds" to a UK website, and it can be your first time, too.
 
 
Chicago Marathon:  MDM Ready for an OTQ this Weekend
While us mortals finish up our week and enjoy our Friday afternoon run, GSTC teammate Mark Del Monaco wil be boarding a plane to Chicago with one goal: to hit the Olympic Trials Qualifier of 2:19.00.  Let's put that in context for a quick second: that's 5:19 a mile.  26 times.  In a ROW.  Over two hour worth of them.  Yikes.
 
In preparation for the race, Mark has run 1,123.9 miles during his buildup, averaging 80 miles a week (yup- a hair over 11 miles a day).  With his longest run at 22.5 miles, he hopes to cash in on the $2,000 bonus for dipping under the OTQ time.  With  gear support from Puma, he trains with Sean Quigley, the 2010 USA 20k national champion, down in the South Jersey/Philadelphia area.
 
There are several pace groups in Chicago; one is chasing the sub-2:19 mark, and another is the elite women chasing 2:20-2:21.  Mark plans to roll with the world's best women from the start, and gradually move his way up to the OTQ qualifying group.  Good luck Mark- go get 'em!
 
Wanna watch it live Sunday morning?  You can do it right here:
 
 
 
Philly Marathon on 11/20: 100% Chance of Quiet Storm
Several GSTC'ers will be taking a crack at Philly, including Meghan DeCarlo, Taylor Burmeister, Mike Dixon, Steve Geiger, Ken Goglas, and Adam Nalven.  It almost feels insulting to just say, in fleeting, "yeah, they're going to run the Philly marathon", as this certainly does not capture the sacrifice they've made over the months in preparation for such an event.  Most have similar training schedules as Mark, running between 8-12 miles a day, fitting in long runs on Sundays (12-22 miles) and hard workouts during the week.  Indeed, running becomes a lifestyle, not a hobby, at this level.
 
GSTC wunderkind Jeff "Quiet Storm" Perrella also has his eye on the Olympic Trials marathon standard, but hopes to do so by hitting the half marathon qualifying standard of 65:00 down in Philly.  What's that per mile, you wonder?  4:57.  Yes, that's not a typo....4:57 a mile, 13.1 times in a row.  Being that this guy averages 4:37 a mile for a 5k....we all have hope!
 
    
 
Attached:
1.  MDM warms up rockin' the gold and black,
2.  Mel finishes the half marathon two weeks ago in Jersey City,
3.  Quiet Storm, far left wearing the Saucony orange, rolls through his debut half two weeks ago in Jersey City in 70:00.  
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Sunday, October 2, 2011

[10/3-10/9]: All in for the 10/23 5k, and the Famous Dog Attack of 2011

Calling All Distance Runners:  NJ-USATF 5k - 10/23/11
The NJ-USATF 5k race is in THREE weeks!  Being that all ages and abilities partake, our team goal is to have a HUGE TURNOUT for the race.  Everything ya need:
1.  Learn more about the race:  http://www.usatfnj.org/cross/2011_XC_Championships.pdf
2.  Sign up as USATF member (for those that haven't yet): https://www.usatf.org/membership/application/?sc=PROMO2011 (we are club/team # 385- GSTC)
3.  Sign up for the race:  https://www.usatf.org/members-only/index.asp?page=%2Fevents%2Fentry%2Findex%2Easp?eventID%3DC11033941
 
 
 
Sprinters: Manhattan College Invite - 12/10/11
Hard to believe, but we're racing in two months.  As we've discussed, only athletes ready - who have been consistent at practice- will be racing.  More to come over the next eight weeks.  Check out the picture attached- med ball work from Saturday's 2 x (8x100) with four circuits afterward!
 
 
Team Runs
Distance Runners
Monday:  5:30 @ Rutgers Student Center
Tuesday: 5:30 @ RSC
Wednesday: 5:30 @ RSC
Thursday: 5:30 @ RSC (go to Six Mile)
Friday: 4:30 @ RSC (run with the gorilla today!)
Saturday: on own
Sunday: Long run @ Six Mile Reservation (leave RSC @10am)
 
Weekend Results
First, props to Rutgers sophomore Mike Obsuth for finishing second on Friday's Mud Run at the Eco-Preserve on Livingston Campus.  Obsuth, the GSTC club record holder of 3,000m, is also one heck of an engineering student and an avid boy  
 
We've been waiting for Adin Minkle to open up his season, and finally....he did.  On Friday, he competed in the always competitive Paul Short Invite.  Despite sloppy, muddy conditions, he placed 47th of 452, covering the 8k course in 26:38 after going out in 5:04.  A solid opener for Mr. Minkle- good work!
 
After breaking the 50  mile course record weeks ago, Mike Dixon laced 'em up for yet another distance race- the Steeplechase 25k in Hillsborough (that's 15.5 miles).  Despite leading the race from wire to wire, the police officer leading Mike the way lead him....the WRONG WAY.  Whle we feel extremely bad for him, as he's quite the hard working blue collar runer, one man's misfortune is another man's luck.  Alex Fowlie, instead of placing third, moved up and finished second overall in the race, running an impressive 1:33:02 for the course, averaging 5:59 per mile, finishing second to a Brian Crowley.
 
Props to he many who raced at the Race for Mom 5k in Cranford this Saturday.  First, Claire Tafelski ran a good race, finishing in 22:00 for 17th overall and fourth woman finisher.
 
Anthony Harris won his second 5k of the season, hitting the tape in a career-best 16:37.  However, it wasn't without some controversy, as he and GSTC president Chuck Schneekloth entered Nomahegan Park together, clocking off 5:20 miles.  With 800 meters to go, they ran by a walker and his leashed dog, and said dog jumped on him.  Anthony, recognizing his moment to make a move, did so, leaving Chuck to finish in second at 16:45.
 
Coming in at third and fourth place, respectively, were Edsel Flores (17:05) and Zak Martins (17:33), both huge PRs for them.  Mark Parisen finished in 6th at 19:40, Alex Pires came in at 9th place in 20:22, and Nick Waclowski finished 11th in 20:34, almost a full-minute personal best! 
 
 
Get the Gorilla 5k
Great article on the team, the race, and the gorilla: http://newbrunswick.patch.com/articles/get-the-gorilla-getting-closer
 
Spread the word- and get a costume!
 
 
This Week in Training

Distance
 
A quick word about training paces: if you're using a track time to determine your 5k or 8k or 10k pace, but you work out on grass or a road, you better make a correction for the fact that the surface is different, and your shoes are different.  This will probably mean that a track 5k run at 5:00 pace translates into a workout "5k pace" of 5:10-5:15 if run on a slower surface with heavier shoes.  Some people are really stubborn about this and say "5:00 is 5:00" or whatever, but use your head.  In the end, it's the effort that matters, and faster running doesn't always translate into better development.  Sounds crazy, I know.  We call it "zone of proximal development" in teacherspeak.  If you've read Running with the Buffaloes, it's the scene where Adam Goucher screams in Slattery's face while hammering an interval workout.  I've heard it was even better in person.  Anyway, just don't overtrain.

Monday: Comfortable run + 8x80m strides.
Tuesday: 6 sets of 800/300, with 1 minute between 800 and 300 and 3:00 jog in between- if you remember this one, you'll remember that the key is to run the 800 and the 300 at the same pace, and the 1 minute in between should be uptempo - say between 7:30 and 7:00 pace.  Hardly a jog, but that's the point.  The 3:00 between sets is a true jog.  Do these at 5k pace.  Make sure you warm up and cool down thoroughly.  Again, if you can do this off a track, do it.
 
Wednesday – medium distance run – this should 75% of your long run mileage at a moderate pace.
 
Thursday - Super easy + strides
 
Friday – Fartlek runs of 8-10x 3:00 on, 2:00 off.  Like the 800/300 workout, the "off" segments should be run at a decent pace.  If you can't maintain this pace of the "off" segments, then it means you're running the "on" segments too fast.  This is the difference between 10 fartlek cycles and a set of ten 800 repeats.
 
Saturday - Comfortable run + 8x80m strides. 
 
Sunday - Long run.


 
Sprinters  
We are going to push back the time trial a week, which leaves us all with one more week of training before it.  Saturday's 100's were a strong effort in the muddy grass.  Now, we'll come back Monday with an alactic workout, Wednesday with a special endurance I session, and Saturday morning we'll rip a few 200s for fun!
 
Monday:  6:00 @ Roosevelt (alactic workout); one-leg sprint hurdles, med ball lunges, hurdle hops, bounding x 40m
Tuesday:  10x100 stride (high knees last 10m); LIFT
Wednesday:  6:00 @ Roosevelt (special endurance I session)
Thursday:  14 x 50m strides; LIFT 
Friday: OFF
Saturday: 3x200 FAST (full recovery)
Sunday: 10 minutes easy running; stretch; LIFT

 

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