Sunday, January 29, 2012

(1/29-2/5): GOLD IN THE GARDEN!

GSTC WINS GOLD IN SPRINT MEDLEY RELAY @ US OPEN
Men in Gold Hold Off Zenith Velocity by .01 to Upset Shore AC, Central Park TC in Madison Square Garden
 
New York City- Isaac Newton's now-famous adage "Standing on the Shoulder of Giants" comes to mind when Tony Harris stood on the starting line on the historic oval at Madison Square Garden at 7:06 last night.
 
To his right were Central Park Track Club, the New Balance-sponsored overall men's and women's track and field national champions in 2011, and Zenith Velocity, who currently holds the nation's fastest indoor mile relay (3:09.37).  On his left was Shore AC, the Club Men's National Champions in 2005, 2007, 2009, and 2011.  
 
Past accolades disappeared with the starter's pistol firing, and after four laps, Harris handed off in second place with an 80.2 split, just two strides behind Shore AC's Charles Cox, a 2011 NCAA All-American from North Carolina (PRs 20.97, 45.62).     
 
Duval Sewer, running three laps, immediately got to work. Smelling blood early, the seasoned half miler from New Brunswick seized the lead, and despite a hard push from Zenith in the final turn, he handed off to Ricky Garcia clinging to a one-stride lead.
 
After two legs, it was now a two-team battle between GSTC's black and gold and Zenith's red and black.  Gotham TC, Central Park TC, Greater Philadelpia TC, and Shore AC had fallen out the back; only two legs of two laps each remained, and just a few inches separated the two.
 
Garcia covered his two laps in 35.3, handing off exactly where he got it- a stride ahead- setting the table for anchor Mike Brito to battle with Zenith's anchor, a rematch of last weekend's 4x400 in NYC's Armory.
 
Brito surged hard in the first stretch to stragetically keep the lead, settling in on the first turn--thus forcing Zenith to settle for the second position.  The two ran stride for stride for the next 1.5 laps, until Zenith pulled on Brito's shoulder in the final turn.  The final 40 meter straightaway came down to a lean at the finish line, with neither team knowing the outcome.  Seconds later, the Garden's famed four-way jumbotron fashed the results indicating GSTC had won by .01: 3:28.04-3:28.05. 
 
Not only was this a huge win for the Men in Gold, it was a major club milestone, as it was the first time they had ever defeated CPTC and Shore AC.
 
 
 
 
Team Runs This Week
Monday-Thursday: 5:30 @ Rutgers Student Center
Friday: 4:30 @ Rutgers Student Center
Sunday long run: TBA- see link below
 
 
Corre Wins PCRC 5k in Wayne
Wayne- Nicole Corre, during her gradual Boston Marathon build up, won gold in the Passaic County Running Club's Winter Series 5k today!
 
She battled one of NJ's toughest courses- a hilly figure eight through two different parking lots- in 20:41.  Corre's win is the GSTC's first women's gold medal on the roads in 2012. 
 
 
Long Run Update
Today's long run, thirteen miles along the boardwalks of Ocean Grove, Bradley Beach, Avon, Belmar, Spring Lake, and Sea Girt, was perhaps the most scenic and enjoyable of 2012.  Props to Dan Teichmann for a great bid last month.
 
Mr. Jeff Perrella did the monthly drawings this evening for Sunday's rotating LRs.  Check it out here: http://www.youtube.com/watch?v=_1f_-YOEsT8
 
 
Road Relays in One Month
It's just four weeks away- grab a friend and register here!  Remember, club members sign up for just $1 as a college student!
 
Also, be sure to send this link to friends- the more the merrier for GSTC's yearly February fund raiser!
 
 
GSTC Announces Millrose Relays Line-Up
If you want tickets, act soon- as the smaller venue, with some of the world's bigest names in track and field competing, will ensure a sell-out quickly.
 
The GSTC has been invited to compete in the three-event "USATF Club Relay Challenge," whereas men's and women's team champions will be announced after the completion of all three events.
 
4:15 Men's Distance Medley    Chris Behre (1200), Mike Brito (400), Tony Harris (800), Chris Heibell (1600)
4:28 Women's Sprint Medley   Quanisha Booker (200), Shay Warren (200), Asia Washington (400), Megan Patterson (800)
6:34  Men's 4x200 Relay: Duval Sewer, Tony Harris/Dan Brathwaite, Andre Sylvester, Arvid Pansanjan
6:47  Men's Sprint Medley   Alan Brussard (200), Mike Brito (200), Ricky Garcia (400), Chris Heibell/ Tony Harris (800)
7:21  Women's 4x200 Relay:  Asia Washington, Quanisha Booker, Ataysia Ingram, Shay Warren
 
 
Weekly Diet Tip From Rutgers Senior Shawnee River
We all have busy lives. The busy lifestyle, however, is no excuse to not think ahead about your diet. Doing simple things like precooking bulk meals, which can keep in the fridge for up to a week, and cutting up fruits and vegetables to put in tupperware containers at the beginning of the week can be great solutions to busy lifestyles. Try some quinoa (because it cooks super fast and you can make a lot) with chick peas, lemon juice, thyme, salt and pepper to taste, then steam some of those precut veggies real quick and throw it all together! Super easy, fast, and nutrient dense. Email me for more simple bulk recipe ideas. Best wishes and week!  "You can have anything you want if you are willing to give up the belief that you can't have it."
–Robert Anthony
 
 
This Week in Training
 
Week of January 23
Distance
Monday – comfortable run + 8x80m strides
Tuesday – 16-20x200at 800m pace.  Walk across the infield for recovery.  If these take you longer than 40 seconds, run 150s instead.  Make sure you get a good cool down jog afterward.
Wednesday – progression run (75% of long run) – go on feel, but allow yourself to cut down in the last 15 minutes.
Thursday – Super easy 30-50 mins (even a day off, if you need it)
Friday – 5-6 mile tempo run (whatever makes the total run duration between 30-35 minutes) at T pace + 10seconds
Saturday – comfortable run + 8x80m strides (6-8 8-10second hill sprints would be good here in place of the strides, if you have access)
Sunday – long run.
 
Sprinters
Monday - 5:45 @ Bishop Ahr.  800:  6 x 600 (36-34-32)  400: 7 x 300 (200@ 32-34, 100@ 14) 
Tuesday -   800: 50min recovery run   400:  10x150 stride, LIFT
Wednesday - 5:45 @ Bishop Ahr.  800: 4 x 300/100 (800/400pace), + 2x100 quick    400: 5 x 150 @ 400m, + 2 x 50 quick
Thursday - 800: 40min recovery run  400: 10x100 stride, LIFT
Friday -  OFF
Saturday - RACE @ Haverford OR train  10:00am (waiting to hear if we can enter Millrose Collegiate Invite on 2/11 morning for ALL athletes)
Sunday- 800: 60min run; 400: 10x 150 stride
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Sunday, January 22, 2012

(1/23-1/29): Friday Fundraiser; Thursday Rutgers Meeting; GSTC 4x400 Best Club in USA?

Friday Fundraiser 7-9 @ RR Sports
North Brunswick- This Friday, we call upon all GSTC members to attend our biggest team fundraiser of the year.  Basically, if 90 people show up and we buy stuff, they give us $2000- which will subsidize all costs of the Road Relays.  So PLEASE....grab a friend/family member, roll up at 7:00, and buy something please...even if you won't need it for a few months.
 
Again, the guest speaker is our very own Rob DeCarlo, Don Bosco Prep's head coach--the 2011 NJ Track Coach of the Year and the Bergen County Coach of the Decade.  This is a win-win evening in North Brunswick: learn something from Coach D and help us raise money!  There is a 20% discount on all items, a raffle for a free pair of shoes, and free snacks and drinks!!
 
Rutgers Meeting Thursday
New Brunswick- Calling all Rutgers students!  We are having our spring general interest meeting this Thursday at Scott Hall (room 101) @ 9:00pm.  Can't beat a pizza party in January!  If you haven't already, please contact RU-GSTC's co-captain Dan Teichmann (dteichs@eden.rutgers.edu) to confirm attendance.  We wanna have enough pizza for everyone!

 
GSTC 4x400 Beats Zenith TC, Ranked #1 in USA
NYC- The Gold dropped a bomb on the national club scene Thursday night, upending America's #1 ranked club 4x400 relay, Zenith Velocity TC.  This sets the stage for a final showdown in Madison Square Garden this Saturday in Madison Square Garden, where the two teams will do battle with CPTC in the Sprint Medley Relay.  Leadoff Ricardo Garcia blasted to the front with a 50.2 split, followed by B Team leadoff Duval Sewer's 50.4.  Zenith moved from third to second with a huge leg, but Tony Harris (50.1) held off the the country's top 4x400 team this indoor season.  Alan Brussard (50.8) blew the race open in the third leg, surging hard with 150m remaining, giving anchor Mike Brito a comfortable one second cushion.    While ZVTC's anchor made this up in the opening 200m, Brito was the superior runner, locking up the win with an all-time indoor PR (50.2) and a dominating final 100m.


In addition, GSTC won 7 of 9 heats in the 800m--not a bad day at the races.  In the 5k, Mark DelMonaco (15:53) and Mike Anis (15:44) both ran PRs!


Sprinter Ky Ross wins 800m heat in final 50m:

Sprinter Arvid Pansangan wins 800m heat:

Sprinter Jaris Rousseau Wins 800m heat:

Half Miler Norbert Kuter Wins 800m heat:

Half Miler Mark Parisen Wins 800m heat; Zak Martins PRs in 2:04

Half Miler Tyler Foss Wins 800m Heat
 

 
Today's Team Meeting
Thank you to Claire Tafelski for hosting our January team meeting.  Also, thank you to Prudence Jones, Deenie Quinn, Cathy Stutzman, Meghan DeCarlo, Nico Naranjo, Mike Dixon, Mike Anis, Ken Walsh, Duval Sewer, Erin Higgins, Ken Goglas, Edsel Flores, Jeff Perrella, Tony Harris, Mike Brito, Dan Teichmann, Zach Spiegel, Rob DeCarlo, Tim Morgan, Ashwin Anantharaman, Chris Tafelski, and Steve Bonica for attending today's run and/or meeting.  A great run, great company, great pizza and bagels afterwards, and a great, productive meeting.  See picture attached...thanks everyone for making the time!

 
The Civil War Road Mile
On Tuesday, the New Brunswick City Council approved the GSTC's proposal for NJ's first road mile.  Stay tuned for more details....but put it on your calendar: Sunday, June 10th!
 
 
US Open @ Madison Square Garden
NYC- Bored Saturday night?  Come watch your teammates race in the historic Madison Square Garden Saturday night.  The GSTC will bring Tony Harris, Duval Sewer, Chris Heibell, Alan Brussard, Mike Brito, and Ricardo Garcia to square off against Central Park TC, Greater Philly TC, Zenith Velocity TC, and the Greater Boston Track Club in the spring medley relay.  Can't make it into NYC?  Watch it live on ESPN2, this Saturday night, from 7-9pm!
 
 
Road Relays: Sign Up Today!
The smack talking continues: Ashwin Anantharaman has declared he intends to take on the DeCarlos for the co-ed title on February 26, GSTC's Road Relay II race at Buccleuch Park.  He refuses to reveal his partner, but beware!
 
Sign up, get more information, and see last year's results and pictures here: http://www.gardenstatetc.org/roadrelays/rr.html
 
 
Weekly Diet Tip- by Shawnee River
Ok, so everyone pretty much knows that old Wheaties saying that goes something like: "Eat a breakfast of champions." Well, what exactly makes a champion? Natural talent, hard work and determination are all definitelyessentials but, today athletes and coaches are becoming increasingly aware of the crucial role diet plays in athletic success. Getting a good night sleep and waking up a little earlier to have a good breakfast can dramatically make a difference in one's life; for the absolute better! If you're short on time try making things that are quick like scrambled eggswith cheese and some buttered toast (I'm a big advocate of butter, it won't bite), or plain oatmeal with chopped dates and walnuts (if you are allergic to nuts, almonds or peanut butter are  better alternatives). Please avoid the high sugar, artificially flavored packets and instead try adding your own spices such as cinnamon, nutmeg, and pure raw honey. Happy
training!      "Pleasure in the job puts perfection in the work."  -Aristotle
 
This Week in Training
Distance
Week of January 23
Some of you have asked about the flexibility of this plan.  You can absolutely customize the weekly plan to fit your work/life schedules.  If you have specific questions about how to do this, e-mail me – cjtafelski@yahoo.com
 
I still need to hear from many of you regarding what events you're hoping to focus on as we look toward the spring. 
 
Monday – comfortable run + 8x80m strides
 
Tuesday – 4 sets of 3x300 – You want to cut down within each set, and you want each set to get faster. You want to start the workout running about mile pace and finish the workout running your 600m race pace.  So if you're a 5:00 miler, you want to go 57-55-53, then 55-53-51, then 53-51-49, then 51-49-47.  Walk 100m (or jog for an equivalent time) within each set and jog a lap between sets.  Each rep should be under 60 seconds, so run 200s instead if necessary.
 
Wednesday – medium run (75% of long run) – go on feel.
 
Thursday – Super easy 30-50 mins (even a day off, if you need it)
 
Friday – 4xmile at threshold pace, with 1:00 recovery.  Take 5-8 minutes of jogging to completely recover, then 6x150.
 
Saturday – comfortable run + 8x80m strides (4-6 8-10second hill sprints would be good here in place of the strides, if you have access)
 
Sunday – long run.
 
Sprints
Monday  5:45 @ Bishop Ahr: 400- 3 x (6x100) @ 800 (walk 50m), then 1 x 100 @ 200m; 800- 2 x (3x400) @ 1600m (90secs), then 1x200 @ 600m
Tuesday  400- LIFT, 10x100 stride; 800- 45 min recovery run
Wednesday  5:45 @ Bishop Ahr:  400: 4 x (2x50) - actactic ; 800: 4 x 200 (25-26)
Thursday  EASY RECOVERY DAY: 400 gentle warm up, 4 x 100, warm down; 800; 30 min easy run
Friday      5:00 @ Bishop Ahr 400:  200m TIME TRIAL (for Millrose Games), 800: 500m TIME TRIAL--- THEN 7:00 Fund Raiser
Saturday  US Open; or 400: 10x150 stride  800: 65-70 min run
Sunday      OFF

  


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Thursday, January 19, 2012

Details: Sunday Team Run & Meeting

Sunday Team Long Run
-9:30am SHARP @ Westfield Running Company. 
-Team van leaves New Brunswick @ 9:00am SHARP.
-all are welcome, as we'll have groups of all paces!
 
 
Sunday Team Meeting
-at Claire's house shortly after team run from 12-2
-as always, all agenda items hope for ideas....feedback....questions
-all are welcome!
 
 
AGENDA
1.0  Marathon Group Update: Rob & Megan DeCarlo
2.0  Sprinter Group Update: Tony Harris
3.0  Women's Team Update: Cathy & Claire
4.0  Rutgers Group Update: Dan Teichmann & Mel Bandler
5.0  Essays 4 Equipment Update: Zach Spiegel
6.0  Couch 2 5k Update: Chelsea Mapa
7.0  Spring Grand Prix Racing Update: Chris Tafelski
8.0  Long Run Lottery & Shoe Sponsor Update: Jeff Perrella
9.0  Friday Night Fundraiser/RR Sports Update: Chuckster
10.0  Road Relays Update:  Chuckles
11.0  Civil War/LDR Meeting Update: Chuck
12.0  Recruitment, Fees, etc: Chuuuu
13.0  Tim Morgan Award Update: Tim Morgan
14.0  Other?
 
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Monday, January 16, 2012

[1/16-1/22]: GSTC Accepts Invite to MSG's US Open

GSTC Accepts SMR Invite to US Open 
NYC, NY- On Wednesday, the national office of the USATF extended a formal invitation to the Garden State Track Club to participate in one of its most prestigious indoor meets, the US Open.  Citing successes both at the Outdoor National Club Championships and its 3:24 mile relay last weekend at West Point, the invitation to compete in the sprint medley relay in the nationally televised meet is by far the biggest race in club history.  The US Open, the first meet in the 2012 Visa Championship Series, has live coverage on ESPN2 on January 28 from 7pm-9pm.  It is held in the hollowed ground of Madison Square Garden, perhaps the most famous athletic arena in the world.
 
Due to the unusual size of the Garden's track (175m instead of the normal indoor 200m), the relay will be 750m (4 laps)-550m(3)-350m(2)-350m(2).  The Gold will lead off with 4:08 miler and 1500m national club bronze medalist Chris Heibell, then go to Tony Harris, who is undefeated this indoor season.  Ricardo Garcia, who lead-off last week in 50.3, will carry the baton for the first 350m leg, and the anchor will be veteran Mike Brito, a seasoned sprinter who took 3rd at the West Point Invite open 400m last weekend.  GSTC will bring club national 800m qualifier Duval Sewer and club national 400m IH scorer Alan Brussard as alternates. 
 
This group will join an impressive list of Olympians competing at the US Open, including Bernard Lagat, Asafa Powell, Veronica Campbell-Brown, David Oliver, Jenn Suhr, Christian Cantwell, Adam Nelson,Jesse Williams, Dawn Harper, Lolo Jones, Kellie Woods, and Tiffany Ofili-Porter, Justin Gatlin, Trell Kimmons, Richard Thompson, Daniel Bailey, Jason Richardson, and Ryan Whiting.
 
More information about the meet can be found here: http://www.usatf.org/events/2012/VisaChampionshipSeries/index.asp
Interested in attending?  We can get discounted tickets as an invited team- please email us at gardenstatetrackclub@gmail.com.
 
 
 
Dixon Runs PR, Places 8th in Naples Half
Naples, Florida- While we were all freezing our buns off, distance star Mike Dixon continued his superb 2012 season down in the warm confines of Naples, Florida.  Coming off a win at the Westfield Hangover Run and a course record at the Watchung 50k thus far in 2012, Dixon averaged 5:15 a mile to hit the tape at 68:44, good for 8th place overall in a highly competitive field racing for $15,500 in prize money.  Dixon's time is 2nd on the GSTC's all-time list, behind only Jeff Perrella's 68:12 from the 2011 Philadelphia Half Marathon.  Two wins and an all-time PR- not a bad first three weeks of 2012, that's for sure!

 

Dixon, Anis, DeCarlos Announce RR Committments

New Brunswick, NJ- Mike Dixon and Mike Anis announced they will be joining forces for the 2012 Road Relays this February 26th, hoping to challenge Tony "Polite" Harris and Jeff "Quiet Storm" Perrella for the overall open men's title.  "Let's get one thing straight- this isn't a 'coolest nickname' contest- this is a relay race- and we're going for gold," commented a confident Anis during a press conference in his living room early Saturday morning.

The Road Relays is a 10k race whereas each team is comprised of two runners who each run two 1.55  mile legs.  It is the first of three road races hosted by the GSTC, serving as both a fund raiser for the club and a team bonding experience for the entire running community! 

The DeCarlos, Meghan and Rob, have declared their status in the open co-ed division, hoping to take down the year old record set by Adam and Amy Nalven.  They might return to defend their 2011 title, but chances are an eight-month pregnant Amy might slow down the duo considerably, although we are not exactly exonerating them for this!

Oh, and Ricardo Garcia and Mark Parisen have announced they'fre joining forces, but they're just a bunch of half-milers who, after 801m, become fairly soft anyway- although they may give the Rutgers duo Zack "The Attack" Speigel and Dan Teichmann a challenge in the male college division.

Learn more about it, register, etc here: http://www.gardenstatetc.org/roadrelays/rr.html

 

Heibell Accepted to New Balance Invitational Mile

NYC, NY- Clu supastar Chris Heibell, fresh off a first-man performance at club cross country nationals, recently had his application accepted to compete in the New Balance Invitational Mile on February 3rd.  This is a big meet for Mr. Heibell- congrats!


 

Marathon Group in Full Swing

Attached is a picture from this weekend's group run from the GSTC-North Compound up in Saddle Brook.  Drop coach D a line at robbob13@hotmail.com with any questions, or just wait to talk with him in-person at our Road Runner Sports team fund raiser in two weeks!

Weekly Diet Tip: Shawnee Naughton (snaught@eden.rutgers.edu)

So what is all the hype about with organic, local,  raw, and minimally processed food diets? Well, good health begins with plants and animals raised in healthy ways on mineral-rich soil; and with meats, eggs, milk products, fish, grains, legumes, fruits and vegetables that are packaged in ways that preserve and enhance their naturally occurring nutrients. By choosing foods that are organic, locally grown from a reputable source, and/or foods that can be consumed raw are the best options for attaining a nutrient dense diet that will not only help you to reach your goals, but that will also keep the environment healthy for all of our futures. Contact me if you would like some helpful tools in finding the healthiest foods in your area.

 

Team Runs This Week
Monday: 3:00 @ 10 Dennis Street (NB)
Tuesday-Thursday: 5:30 @ RSC
Friday: 4:30 @ Rutgers Student Center
Saturday: GSTC Ladies Run @ Buccleuch Park (email claire.tafelski@gmail.com for more info)
Sunday: 9:30am @ Westfield Running Company 

Save The Dates...
Thursday, January 19: Thursday Night at the Races (Armory)
Thursday, January 26: GSTC-Rutgers Team Meeting
Friday, January 27: GSTC Fund Raiser @ Road Runner Sports (Keynote Speaker: Rob DeCarlo)
Saturday, January 28: US Open @ Madison Square Garden
Sunday, January 29: Team Meeting @ Claire's House (after team run at 9:30)
Saturday, February 11: Millrose Games (GSTC invited in DMR, SMR, 4x200)
Sunday, February 26: Road Relays (11am, Buccleuch Park, team-hosted race)
Sunday, March 11: Music for Miles 20k (first NJ-USATF Grand Prix race)
 
This Week in Training
Distance
This week, you should hold your volume from last week - we'll take another bump next week.  A few quick notes:

1) If you need a day off here or there, take it.  Don't feel forced to hit mileage totals if your body tells you otherwise.  Remember the ultimate purpose of training is to race well, not to hit mileage counts.  If your body is telling you to cut a run short, or take a day off, do it.  You will train better from that day forward if you do, and that will lead to better race performance than slogging through the training because that what the plan states.

2) We've hit a stretch of rugged conditions.  Modify the interval times accordingly for very cold and/or windy conditions.  Your body doesn't know times, your body knows effort.  The purpose of each workout is to run at a particular effort for a particular duration of time.  So if it's so cold that you're wearing an extra layer, you need to modify the times.  If you're faced with a headwind, modify the times.  It's about working smart, not just hard.

3) I'm going to include times for intervals from now on.  It was brought up to me that there is a very wide range of abilities following this training plan.  Clearly a person running 400 intervals at 68 is running a very different workout than a person running the same distance in 95 seconds with the same level of effort.  Again, it's about effort and duration.  So if the purpose is to run 65-75 seconds at mile pace, running 90-95 seconds at the same  effort is a MUCH harder workout - it's 50% more time at the same running effort!  So it makes sense then that the runner who runs these intervals at 95 seconds would be better off running 300s at mile pace so the duration is back down to the duration it should be.

Monday - Comfortable run + 8x80m strides (substitute the strides for 6x8-10sec all-out hill sprints if possible)

Tuesday - Ladder - 2x200 with 200 jog in between, 2x400 with 200 jog in between, 2x800 with 300 jog in between, 2x400 with 200 jog in between 2x200 with 200 jog in between.  The 200s and should be at 800m pace, the 400s at mile pace, and the 800s at 2-mile pace.  If he 200s are longer than 40 seconds, run 150s instead.  If the 400s are longer than 80 seconds, run 300s instead, if the 800s are longer than 3:00, run 600s instead.

Wednesday - medium progression run (75% of long run duration)  Start out very comfortable and drop it down.  These runs are all about learning to run on feel. These runs can be fun to do if you have a Garmin, but you don't need one to know that you're upping the tempo every mile.  In fact, having a device like that can take a lot of the fun out of doing something that's can just as easily be done off the clock.

Thursday - Super easy 40-50 minutes (or off day if you need it!)

Friday - Fartlek run of 8x2:00 on/3:00 off.  The key is to run the "off" segments at an honest pace, like what you would run for the comfortable runs on Monday and Saturday.  Don't drag through these the way you would for the jog recoveries during an interval run on the track.  Try to get 5-10 minutes of warmup and cool down on either side of the fartlek work.

Saturday - Comfortable run + 8x80m strides (substitute the strides for 6x8-10sec all-out hill sprints if possible)

Sunday - Long run 90-120 minutes.

 
Sprinters
Monday-  (5:45 @ Bishop Ahr) 400: 3x300 @ 800m; 8x 50 @ 200m; 800: 1x1200 @ 2 mile; 6 x 200 @ 600m  
Tuesday- 12x100 stride; LIFT
Wednesday- OFF
Thursday-  Race @ Armory (800/ 4x400)
Friday- 10x150 stride; LIFT
Saturday- (1:00am @ Bishop Ahr) 400:  2 x (12x100) 800m: Michigan 600s (you'll see...)
Sunday- 400: 16x100 stride; 800: 60-70min run


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Sunday, January 8, 2012

[1/9-1/15]: 10 Wins, 1 Course Record, 1 BAD Long Run, & a Good Day in Florida

Harris Leads Tracksters to Nine Wins
4x400 Runs 3:24 at West Point; 2nd Fastest Club Mark on East Coast

West Point, NY- In his 800m debut of 2012, Tony Harris did what he does best- sit patiently- behind Army's Joseph Hannigan and Essex's Elhadji Mbow for 650 meters.  With 150m to go, he pulled out wide, hit the accelerator, and crushed the field with a thunderous kick to win in 2:00.80.  Check out the finish (attached picture) and race here: http://www.youtube.com/watch?v=CcnTZ-ubGZ8&feature=youtu.be

While Harris was the lone event winner for the Gold and Black, eight other races were won by his teammates.

Imo Ilogienboh opened up his 2012 season with heat wins in the 60m (9th, 7.18) and 200m (6th, 22.98).  Quarter milers Daniel Brathwaite (54.73), Arvid Pansanjan (52.95) , and Mike Brito (51.52) won three of the meet's men eight 400m heats.  The Lady Gold repped well, as Ataysia Ingram (64.90 here: http://www.youtube.com/watch?v=cPrY0aXzVOI&feature=youtu.be) won her 400m heat, and Quanisha Booker won her race in the 200m (see attached picture).  The 4x400 "C" team of Jaris Rousseau (54.7), Ky Ross (54.9), Jason Staggers (53.8), and Reggie James (52.6) also won the first heat of the mile relay.  Watch the C and D teams go 1-2 here: http://www.youtube.com/watch?v=sA7JvGSE-kc&feature=youtu.be.  The C team ran 3:36, and the B team went 3:37 in the fourth heat (see below).

Along with nine wins, there were two near wins in the long jump and 4x400.  After the prelims, Matt Sunga (22-1) and Staggers (21-6) were 1-2 overall, but they were bumped to 2nd and 4th after the finals.  The GSTC "A" 4x400 also saw a gold medal slip through their fingers, after the first two legs (Ricky Garcia/50.3 and Harris/49.7) had the Gold off to a sizzling start.  However, a 52.5 third leg put anchor Brito (51.4) in no-man's land, yet their final time (3:24.32) ranks them second of all clubs on the East Coast this indoor season.  Watch the race here: http://www.youtube.com/watch?v=b9RuhoCv0OQ&feature=youtu.be

All races and jumps can be found on the GSTC YouTube Channel: http://www.youtube.com/user/GardenStateTC.


Dixon Breaks Watchung Ultra Record
 Watchung, NJ- Mike Dixon won the Watchung Winter Ultra 50k trail race on Saturday.  His time of 4:01:22 not only broke the course record, but it won by nearly 16 minutes.  

There were 73 finishers, and Dixon's win was #12 for the GSTC thus far in 2012.  Last year, the Gold won 52 races.

DeCarlos & Smith Compete in Disney 
Florida- Three GSTC'ers competed in the Disney's Marathon events this weekend.

Meghan DeCarlo, the 3rd place finisher at the NJ-USATF 10 Miler this December, finished the half in 1:30:59, finishing an impressive 5th of 1,877 in her age group (see attached picture).  Sounded like some stomach issues prevented her from breaking 1:30, unfortunately.  Her husband, Rob, ran 1:27:28, placing him 18th of 1,604  in his age group. Not a bad day for the Gold's fastest couple!

Corey Smith ran the full marathon, and finished in 3:54, a bit slower than his PR from Philly last year.   


Shanwee's Health Tip of the Week

So, this week I'll begin with asking you the question, "What do we as athletes and health/fitness enthusiasts have in common?" Well, most of us enjoy fresh air, open space, and delicious, nutritious, filling meals. Even in these cold winter months it is crucial that we get out into the sun and the fresh air to gain the beneficial nutrients they offer. The sun provides us with a power packed serving of vitamin D and is proven to give us more energy and happiness. Open space and fresh air (and yes, even when it's cold) help to keep us from getting sick and keep our immune systems strong. So this week, let's take advantage of the beautiful weather we've been having this winter by getting off the treadmills and getting outside!  

 

"Begin each day as if it were on purpose."



Worst Long Run in Club History
Whitehouse Station- Today's team long run may have been the most unfortunate in club history.  It started with a miscalculating of the run's course, forcing the group to run through weeds and on train tracks for two miles.  This was followed by earth's two biggest hills, one runner collapsing at the 14 mile mark, and one member's car hood exploding in smoke upon departure.  Can't wait for next week's adventure?  See where the weekly long run lottery takes us this Sunday: http://youtu.be/P-TuvWAh81Y

Team Runs This Week
Tuesday & Thursday (6:15 @ 10 Dennis Street), Friday (4:30 @ 10 Dennis); Sunday long run
 

Save The Dates...
Thursday, January 19: GSTC-Rutgers Team Meeting
Friday, January 27: GSTC Fund Raiser @ Road Runner Sports (Keynote Speaker: Rob DeCarlo)
Saturday, February 11: Millrose Games (GSTC invited in DMR, SMR, 4x200)
Sunday, February 26: Road Relays (11am, Buccleuch Park, team-hosted race)
Sunday, March 11: Music for Miles 20k (first NJ-USATF Grand Prix race)


This Week in Training
Distance
Week of 1/9
 
The transition continues.   This week you should reach your peak mileage from the summer/fall training and maybe tack on another 10% if you're up for it.  Many of you are ready for a mileage boost and now is the perfect time to push the edge.
 
Monday – comfortable run + 8x80m strides
 
Tuesday – 10x400 at mile race pace.  Take a 200 jog recovery.
 
Wednesday – medium progression run (estimate 75% of long run duration) – Go on feel early on, but cut the pace down by 10seconds each mile - throttle that pace down at the end to the point where you're closing in a 5k race pace for the last few minutes.  You want to really be rolling at the end.
 
Thursday – Super easy 30-50 mins (even a day off, if you need it)
 
Friday – 4x800/300 – run the 800s just over mile race pace, jog a 200, then do the 300 at mile race pace, then jog a lap.  Between sets, check the HR – once you get down to 140, you're ready to go again.
 
Saturday – comfortable run + 8x80m strides (4-6 8-10second hill sprints would be good here in place of the strides, if you have access)
 
Sunday – long run.  Get into a pretty good roll the second half of the run.

Sprinters
Monday-  400: 4 x (3x200) @ 30-32 (30 secs, then 200m walk); 800: 8 x 400 @ 1600m pace
Tuesday- 12x100 stride; LIFT
Wednesday- 400: 4x (300/100) @ 800/400; 800: 1x1000, 4 x (2x200 @ 28 w/ 30secs)
Thursday-  400: 10x150 stride, warm down, 800: 45-50min recovery run
Friday- OFF
Saturday- 400: 3x200 @ 400m pace, then 1x100 @ 200m; 800m: 3x500 @ 800m pace, then 1x200 @ 400m 
Sunday- 400: 12x100 stride, LIFT; 800 60-70min run


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Monday, January 2, 2012

[1/2-1/8]: Two Golds on New Years Day for Team Gold

Weekly Diet Advice        by Shawnee Naught, GSTC Dietitian   
This week I wanted to talk a little bit about reading nutrition labels. A lot of the time when people shop for food, they will only look at the % daily values (DV) for each listed nutrient on the back of packages, if they even look at all. The problem with doing this is that the % DVs are based on an average of 2,000 calorie diets. Considering each person is unique, we each require different ratios of calories and nutrients. For this reason, I couldn't stress enough how important it is to read ingredient lists. You should be looking for whole, unprocessed foods that contain no refined or denatured foods or ingredients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or low-fat milk; refined or hydrogenated vegetable oils (unnatural peanut butters); protein powders; artificial vitamins; or toxic
additives and colorings such as MSG or red dye 40. Also, avoid foods that say enriched, or fortified.              "Think positive thoughts and practice forgiveness."
 
 
 
Elite Development Club Application Video
Check it out-->http://www.youtube.com/watch?v=fC-XK_NQA0k&feature=youtube_gdata
 
 
Two Golds for Team Gold on New Years Day
In 2011, the GSTC won 52 races (oops- we missed Mike Anis' wins in the East Brunswick 10k and the Shades of Death Half Marathon- sorry buddy); by day one of 2012, we got two in the bag.... 
 
Props to Ashwin Anantharaman for opening the team's year in style, as he won the Hamilton Hangover 8k today in 27:07.  He won a gift basket and bottle of champagne for beating....Luke Skywalker (check the results!). Forty miles north, in Westfield, Mike Dixon took care of business at the CJRR Hangover Run, where he won in 15:31.  Claire Tafelski, the co-captain of the women's team, won her age group in 21:13(see attached picture), while master Kenny Huryk was 3rd in his age group, clocking in at 19:19. 
 
Twenty more miles north, up in Fair Lawn, seven GSTC'ers jumped in the 1st Day 5k.  Marathon guru Rob DeCarlo averaged sub-6 for the first time in a long time, finishing in 18:24.  Mike Obsuth, wearing his boy scout uniform and carrying a HUGE flag that served as both an extra twenty pounds AND parachute, somehow ran 21:01.  Amalie Park (28:58), Veronique Allen-Hazell (27:29), Jessica Pruzinsky (30:00), Danielle Irish (21:37), and Gabriela Hugman (24:29), all from the GSTC Marathon Group, all ran very well!!  Chuck Schneekloth (17:15) finished 5th overall, realizing that eating ice cream for dinner the past month needs to change real soon. 
 
 
 
Long Run Lottery: January Weekends
The Quiet Storm draws this month's log run destinations: http://youtu.be/P-TuvWAh81Y
 
 
 
2012: Next Steps for the New Year
Step One: Get running consistently...the hyardest part is starting up again!
Step Two: Renew (if you were a 2011 member) for USATF: https://www.usatf.org/membership/application/
Step Three: If you weren't a USATF member, register at same link.  Be sure to indicate your club affiliation (GSTC-385)
 
 
 
2012 Grand Prix: Let's Sweep Men and Women Titles!
Team Scored Races this Spring...
3/11: Miles for Music 20k
4/1: Indian Trails 15k
4/22: Stomp the Monster 5k (men)
5/6: Our House 5 Mile
5/20: Run for Rachel 5k (women)
 
 
 
Road Relays 2012: Get a Partner & Register for $1
 
You run 1.55 miles, hand-off to your partner who does the same.  Repeat, and you got the GSTC's Road Relays on February 26th in New Brunswick's Buccleuch Park. 
 
 
 
West Point Invite: Meet Details
-Leave Saturday @ 9:00am from MHS
400: Braithwaite, Brito, Pansanjan, K. Ross, Rousseau, Sylvester, Booker, Ingram
200: Booker, Ingram
800: Harris, Garcia, Sewer, Kuter, Parisen, Martins, James, Foss
4x400: A: Harris, Garcia, Brito, Brussard ; B: Pansanjan, Sewer, Foss, Parisen; C: Rousseau, Staggers, Ross, James; D: Martins, Kuter, Braithwaite, Sylvester
LJ: Sunga, Staggers
TJ: Staggers
60HH: Brussard
 
 
 
This Week in Training
 
Week of January 2
This week, you should bump up in mileage so you are hitting 90-95% of your mileage from late November/early December.  Focus on quality of the workouts over intensity of the distance days.  We are going to gently move into the faster stuff.  The recovery intervals will be fairly long in these first few weeks to allow you to adapt to the faster running before we make a true metabolic stress.  The key is to stay healthy.
 
I have heard from very few of you regarding your goals for the winter and spring.  This is an essential part of your training.  If it comes down to it, I'd rather you skip a day of running and spend that time e-mail me, to be honest.  I need this info in order to do my job.
 
Monday – comfortable run + 10x80m strides
 
Tuesday – 20x200 at 800m race pace.  Take a 200 jog recovery.
 
Wednesday – medium run (estimate 75% of long run duration) – Go on feel.
 
Thursday – Super easy 30-50 mins (even a day off, if you need it)
 
Friday – Threshold intervals 3x2k at 10k race pace, with 3 mins jog recovery – keep the recovery intervals honest!  Take a 5-10 minute jog (go on feel), then follow up on a track with 3x400 at 800 race pace with 5 minute jog in between.
 
Saturday – comfortable run + 10x80m strides

Sunday – long run.  Get into a pretty good roll the second half of the run. 
 
 
 
Monday-- 5:45 @ Bishop Ahr  800: 10 x 300 (100m walk/rest) ; 400: 8 x 200 (32, 31, 30...25) 
 
Tuesday-- 12x100 stride; LIFT
 
Wednesday-- 5:45 @ Bishop Ahr  800:  6 x (2x100 @ 400m pace);  400: 5 x (2 x 70 @ 200m pace) 
 
Thursday-- 16 x 50 stride; light LIFT
 
Friday-- OFF
 
Saturday-- 9:00am @ MHS BUS LEAVES
 
Sunday-- gentle warm up; strides; warm down
 
 
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