Ashenfelter 8k: Unexpected Heroes as GSTC Sweeps
Glen Ridge, NJ- The great thing about a great team is that, at any time, unexpected heroes may emerge.
Short on runners for the Ashenfelter 8k on Thanksgiving Day, GSTC newbie Jeremy Stratton responded to last-minute email begging for one more runner to complete the B Team. While the A Team would surely be a lock for team gold, the B Team needed a complete five-person squad with hopes to displace Sneaker Factory's A Team. Only problem? Jeremy, a 51 year old master's runner, hadn't raced a competitive 8k in ages, despite coming off an NYC marathon weeks ago.
Sure enough, the road racing veteran came through, hitting the 8k tape at 29:03- or 5:50 a mile. Finishing as the B Team's 5th man, this secured the much-needed 1-2 sweep of the top two team places for the GSTC. While once trailing the Sneaker Factory due to missing earlier Grand Prix races, the Golden have overcome a twenty point deficit, and are now tied with them, 50-50.
Ashwin Anantharaman had a huge PR (25:43) and led the A-Team to a convincing win over the NJ-USATF field. Just behind him were a-team'ers Tony Harris (26:15), Mike Anis (26:15), Mark Del Monaco (26:25), and Tim Morgan (26:35). Rollin Deas made his black and gold debut, finishing as the 6th man in 28:16.
Stratton's B Team, finishing second overall out of thirteen scoring teams, also included Mike Dixon (25:22), Chuck Schneekloth (26:37), Pat Lestrange (27:04), and Edsel Flores (28:51).
Results here: http://www.compuscore.com/cs2011/novdec/a8k.htm
Heibell Wins "5k"
Flemington- Well, we'll never fully know the story behind this one, but Chris Heibell (see attached) won Thursday's CEA-Johanna Foods 5k Turkey Trot in an impressive 13:55. While determined to erase teammate Jeff Perrella from the club record books, running a race 1:00 short of 5k isn't the best way to do it! Sadly, it sounds like a volunteer guided the runners the wrong way, past a small loop in the course, resulting in the swift times. Either way, congrats to Heibell for reppin' the gold with a gold medal...regardless of how long the race really was.
Morgan Finds Redemption
We stress never over-racing here at the GSTC, but Timmy Morgan went rogue Saturday. Two days after the Ashenfelter 8k, he raced and won the Westfield Five Mile Turkey Trot. We understand you wanted redemption after a certain very elderly teammate nearly beat you Thursday, so we'll give you a free pass. Congrats, Tim, on being Top Turkey in Westfield!
Tafelski's WHS Punches Ticket to Oregon
Westfield- Congrats to GSTC Head Distance Coach Chris Tafelski. After leading his Blue Devils to their third straight Group IV State XC Championship two weeks ago, Nike notified him TODAY that they were selected to compete in the Nike Cross Country National Championships. As a qualifying team, Nike is paying for all expenses for seven runners and two coaches from Westfield HS to participate in the USA's most prestigious cross country high school event in Portland, Oregon!
10 Miler: The Clincher
New Brunswick, NJ- The NJ-USATF Open Men's Team Championship will come down to this final event, the ten miler, to determine the 2011 team champion. After the GSTC finished 1st and the Sneaker Factory finished 5th in Thursday's Ashenfelter 8k, the team scores are now locked up at a dead-even 50 points to 50 points, with RVRR in third with 46 points. Whoever wins the ten miler wins the team title....that simple.
Both the GSTC men and women will field teams in hope to sweep both the open men and open women team titles on December 11th.
Team Runs This Week
Monday-Thursday 5:30 @ RSC; Friday 4:30 @ RSC. Sunday long run @ Westfield Running Company @ 9:30am.
This Week in Training
Distance
We'll have a few more workouts in these next two weeks, but the key is to top off the tank in terms of rest and nutrition. Be ready to roll!
Monday: Comfortable run + 8x80m strides.
Tuesday: if you're running the club nats 10k, go 10x800 at goal pace with 2 mins recovery. If you're running the 10M, 5x mile at 10k pace +10 seconds. Take recovery based on heart rate – when you get back down to 130-140, you're good to go.
Wednesday: Progression run. Start out comfortable and drop it down to T pace with 15 minutes to go, then get down to 5k pace for the last 2-3 minutes.
Thursday: Super easy 40-50 mins + strides
Friday: Tempo run – if you're running the club nats 10k, go 5 miles at 10k pace +15 seconds. If you're going the 10M, go 6 miles at 10M goal pace. Finish off by floating 4x200at mile pace.
Saturday – Comfortable run + 8x80m strides.
Sunday – 75-90 mins long run.
Sprinters
Monday 5:45 @ MHS. 3 x (3x200) @ 45sec rest (extensive tempo after saturday's alactic session)
Tuesday recovery strides (10x100) + lift
Wednesday 5:45 @ MHS. 3 x (2x100) @ 30sec rest (special endurance II: race prep)
Thursday recovery strides (8x150) + lift
Friday OFF
Saturday 1:00 @ MHS 300m & 150m Time Trial
Sunday recovery strides 12x50 + lift
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