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.
Watch the race here! http://www.youtube.com/watch?v=z-1buA2yaXQ&feature=youtu.be
Read the article in the Star Ledger Here! http://www.nj.com/hssports/blog/boyswintertrack/index.ssf/2012/01/garden_state_track_club_shines_under_the_bright_lights_of_msg.html
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
–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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