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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