Goglas Runs 2:29:40 in NYC; 8th American Finisher
NYC- Ken Goglas, in his debut race wearing GSTC gold, had a breakthrough race this morning at the NYC marathon. Averaging 5:42.5 a mile, he clocked in at 2:29:40, finishing 36th overall. To give you an idea of this pace, he ran a 17:44 5k...eight times, in a row. Wow. He ran 73:55 for his opening half, and finished in 75:45.
Along with being the 8th American to cross the finish line, he was the top New Jersey finisher, breaking the GSTC marathon club record. Way to go, Ken!
Two GSTC ladies also ran exceptional races in today's NYC Marathon. Janine Brown, a former police offer from Great Britain, ran a very steady race, finishing in 3:13:13.
Mel Bandler, the GSTC-Rutgers women's captain, also ran an outstanding race, finishing her debut marathon at 4:07:23. She finished 16th in her age group!
Harris Wins Race for Vikings 5k
South Brunswick- Tony Harris, who last spring had never raced farther than an 800m (just once, nonetheless), won his third 5k road race this fall, hitting the tape in a PR 15:53.0 (see attached). He ran in a three-man pack with teammate Chuck Schneekloth and Fairfield University's Matt Boley through the mile (4:56) and two mile (10:04). He made his move with 800m to go, clinching his third gold of the year. Schneekloth finished second (16:07.8), Edsel Flores 8th (17:01.8 PR), and Zak Martins 11th (17:40.5).
GTG 5k: Final Instructions Coming Soon
Hard to believe it's this Sunday.
Please look for an email this week with final, specific instructions for all club members. We thank you all, in advance, for the work you've done promoting and supporting our club's biggest event (and fund raiser!) of the year.
For now, just make sure you've registered (https://raceforum.com/gorilla/secure.html); club members register as Rutgers students and feel young again. We want members to pre-register to make the day-of-race logistics easier for our timer and our entire team!
This Week in Training
Distance
This week's work is race specific work for the GTG race. 5k pace is well faster than threshold pace. If run properly, the Thursday workout should leave you feeling fresh, light, and fit, with two days to recover for max performance on Sunday.
A word about training paces. The paces you run these workouts should be paces based on race times you have already run. They should not be a goal pace that you hope to run someday. This is often called "date pace." Don't fall into the trap of telling yourself that you should have run faster in this race or that, therefore you should be training faster than you've performed. The only adjustments for you to make are conservative ones, based on differences in footwear, weather conditions, or running surface/terrain. If anything, these adjustments will have you running slower than race pace, but with the same effort. It's effort that stimulates your body to produce training adaptations. We still have XC races ahead of us, so try to get these workouts done on XC style surfaces.
Some of you raced today (Sunday) - if you did, take an additional recovery day on Tuesday and run Tuesday's workout on Wednesday. Run the Thursday workout on Friday, but only do 8x400 - this will get you some pace work but keep you fresh for Sunday's GTG. The 3xmile is the key work for the week. The secondary workout is just that. Don't sacrifice freshness for a few extra 400s.
A word about training paces. The paces you run these workouts should be paces based on race times you have already run. They should not be a goal pace that you hope to run someday. This is often called "date pace." Don't fall into the trap of telling yourself that you should have run faster in this race or that, therefore you should be training faster than you've performed. The only adjustments for you to make are conservative ones, based on differences in footwear, weather conditions, or running surface/terrain. If anything, these adjustments will have you running slower than race pace, but with the same effort. It's effort that stimulates your body to produce training adaptations. We still have XC races ahead of us, so try to get these workouts done on XC style surfaces.
Some of you raced today (Sunday) - if you did, take an additional recovery day on Tuesday and run Tuesday's workout on Wednesday. Run the Thursday workout on Friday, but only do 8x400 - this will get you some pace work but keep you fresh for Sunday's GTG. The 3xmile is the key work for the week. The secondary workout is just that. Don't sacrifice freshness for a few extra 400s.
Monday: Comfortable run + 8x80m strides.
Tuesday: Tuesday: 3xmile. Hard. Full recovery. This should be faster than 5k race pace, but each should be faster than the previous, so don't run too fast too early. They shouldn't be all out. Aim for 3-5sec faster on each - Run fast but under control on the last one. Get at least 20 minutes of cooldown plus some strides.
Wednesday: Comfortable run + 8x80m strides.
Thursday: 12x400 on 2:30 at 5k race pace. Each 400 begins after 2:30 – so if you run 75, you get 75 recovery. Don't run these too fast! This workout shouldn't deplete you too much – the goal is to groove on race pace. Pay attention to exactly how it feels to run at this pace.
Friday: Comfortable run + 8x80m strides
Saturday – Shakeout! 3-6 miles easy + strides. Visualize Victory!
Sunday – GTG.
Sprinters
We are coming off a very, very solid week of training. Wednesday's session of 3 x (6x100) w/ 30secs rest was a strong extensive tempo session; Saturdays broken 150's down/up hill gave us a chance to simulate a race effort and race environment. Monday's we'll return to our bread and butter special endurance 1 session, and Wednesday we'll come back with an alactic, acceleration session. Saturday morning, after two days of recovery, we will work on changing gears over 300m reps.
Note: Monday and Wednesday are at Metuchen HS track @ 5:45. Saturday is at Roosevelt Park.
Monday: 4 x (300/100) @800m pace/@400m pace (50m walk rest); circuits.
Tuesday: 12x100 stride (knee lift final 20m); LIFT
Wednesday: 8 x 50 start @ 200m pace; circuits
Thursday: 12x50m stride; LIFT
Friday: OFF
Saturday: 6x300 (100/100/100); circuits
Sunday: 10min recovery run; stretch; 10min recovery run
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