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."
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
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)
Step Four: Renew Dues for GSTC: http://www.gardenstatetc.org/images/GSTC_Membership_Application.pdf
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.
Register--> https://raceforum.com/roadrelay/secure.html
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
Distance (cjtafelski@yahoo.com)
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.
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.
Sprints (gardenstatetrackclub@gmail.com)
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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