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.
Watch the boys in gold drop the hammer: http://www.youtube.com/watch?v=iAprYxOlSMs&context=C389d12dADOEgsToPDskIi-UxQeU4-eGGU55L3KYWy
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!
Half Miler Duval Sewer Wins 800m Heat in 1:58; Ricardo 1:59
Tony Harris Drops a 1:55 PR, Gets 2nd in Seeded Heat
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
training! "Pleasure in the job puts perfection in the work." -Aristotle
This Week in Training
Distance
Week of January 23Some 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)
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
YOU DO KNOW THE PEOPLE YALL RACED WAS A HIGH SCHOOL TEAM RIGHT? ZENITH VELOCITY RAN 309.31 YESTERDAY
ReplyDeleteAT THE BOSTON TERRIER INVITE, AND THEY WILL BE AT MILROSE SO BE READY, AND MUCH SUCCESS
Zenith Velocity AC not TC
ReplyDelete