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
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.
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!
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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