Monday, February 27, 2012

(2/27-3/4): Meet Records Fall at Road Relays II

Records Fall @ Road Relays II
Myriad meet records fell this weekend, as great weather and big numbers resulted in some fast times all around.

In the open division, it was two GSTC teams of Nicole Corre/Erin Higgins (42:01) and Chris Heibell/Adin Mickle (31:23) winning the women's and men's titles, respectively.  The former won by 49 seconds, breaking the meet record by nearly 3:00, while the latter handily defeated the GSTC teams of Mike Dixon/Mike Anis (by 1:00) and Tony Harris/Chuck Schneekloth (by 1:33), lowering the former record by 1:13.

Team Nalven was able to hold onto their Co-Ed Rutgers Alumni title, and Cheyenne Ogletree/Steve Mennitt teamed for an incredible 34:32 to destroy the former meet standard.  GSTC'ers Ashwin Anatharamn/Elena Tous and Ken Goglas/Claire Tafelski went 2-3 in that division.

Not to be outdone, our GSTC-Rutgers duo of Zach Spiegel/Dan Teichmann ran away with the college men's title, finishing in 34:54- a bit off from last year's record of 34:07 set by Teichmann/Kyle Flyer.  GSTC members actually swept this event, with Rutgers' Keith Flyer/Mike Obsuth taking second, and Kean's Jaris Rousseau/Ricardo Garcia grabbing bronze.
 
Congrats to GSTC's half miler Tyler Foss, who teamed with his sister Hannah to take gold in the sibling co-ed division.  

There has been some Facebook chatter that the course was a hair long, but this is coming mostly from Chris Heibell- who is still upset he had to work so hard for so long to finally catch his nemesis/hero, Chuck, in the second leg of the race.  There was similar chatter about Harris coming from way back to snatch up Anis in the third leg, but that is for another time and place.  

Results
www.njraces.com

Pictures
Our photographer, Will Schneekloth, has been published in Sports Illustrated 11 times.  Not bad.  Check it out- 2014 pictures here:
http://wlschnee.photoshelter.com/gallery/2012-Garden-State-Track-Club-Road-Relays-II/G0000in5DIArUJZ8
Like his FB page and get 15% all orders: http://www.facebook.com/WillSchneeklothPhoto

The Start
http://www.youtube.com/watch?v=2_9R3KD0vXw&feature=youtu.be 

All 71 Road Relays II videos:
http://www.youtube.com/user/GardenStateTC


Update: Tim Morgan Award
The TM Award nearly needed to shut down and find a good lawyer this week, as Title 9 was thrown at it on Monday.  Accused of gender discrimination, said emailer questioned why no women has ever been in the hunt for the TA Award.  We believe, quite honestly, that women should not have to be subjected to this treatment, but we understand.  We have subsequently hunted around for nominations, and here we go:

1.  Somehow, Nicole Corre didn't realize she had the wrong orthotics on the wrong feet throughout an eight miler.  Ouch.  That's really like running with shoes on the wrong feet.  Wow.

2.  Speaking of which, after getting blood work done, Ashwin Anantharanan reportedly felt dizzy after 40 minutes and stopped to stretch.  When doing so, he realized he had two different pairs of shoes on his feet!

3.  Timmy Morgan does it again.  Somehow, his team is in the results twice.  We have no idea how, but he pulled it off, continuing the legend indeed.  


Men's Monthly Long Run Lottery
Abuse of youtube doesn't do the monthly men's long run draft service.  It is videos like this that support the argument of youtube charging customers to keep the garbage out on the sidewalk.  Any chance Perrella can NOT do this creepy monthly video from his bed, do you think?  Here goes nothing:

Team Runs from RSC
Tuesday-Thursday 5:30; Friday 4:30


Quote of the Week
A text from Marquis Cole, a newcomer to the sprint group from Tennessee: "I originally intended to participate in the Widener indoor track meet Sunday because I wanted to see what my times would have been, so I wasn't gonna show for practice tomorrow (Saturday), but I figured since I'm really devoted to being on the team with you all I'd cancel that and come to practice tomorrow and show up to help in whatever way I can Sunday."


This Week in Training
Distance
I'm not a huge fan of disrupting the schedule to salvage the long run.  I'd rather maintain the training rhythm you're used to.  If you ran the Road Relay and you're really bent on going long on Monday, then bump Monday's run to Tuesday, Tuesday's run to Wednesday, and pick up the schedule with the easy day on Thursday.

Monday - comfortable run + 8x80m strides (or 6-8x8sec hill sprints)
Tuesday - fartlek run with 8 pickups of 4:00 with 3:00 between pickups - keep the recovery honest!  If you have to go super slow on the breaks between pickups, you're running the pickups too fast!  There's no set pace to hit on the pickup - go on feel - you don't have to run them all the same.
Wednesday - medium run of 75% long run distance.
Thursday - super easy 40-60 minutes
Friday - long tempo run of 6-9 miles (no more than 50 minutes) at T pace plus 15 seconds.  Make sure you get a few miles of cool down.
Saturday - same as Monday
Sunday - long run - if you're planning on running the 20k next month, try to cut down to race pace the last 2-3 miles or so.

Sprints
Tuesday:  800: 45min run + 4 strides; 400: 10x100 stride (w/ acceleration in middle 50m); LIFT
Wednesday: 6:00pm @ Bishop Ahr 800: 5 x (400/200) @ 1600/800 (@40 secs rest/lap jog); 400: 8 x 250 (@27-28 pace), walk 250m
Thursday: 800: 45min run + 4 strides; 400: 8x150 stride; LIFT
Friday: OFF
Saturday   10:00am @ Bishop Ahr  800:  2x1000 @ 3200m, then 4x200 (30, 28, 26, 26) ; 400m:  4 x (2x150) w/ 50m walk, then 3x200 @ 400m pace
Sunday: 800: 60-70 min run; 400: 16x100 stride LIFT

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Friday, February 24, 2012

Thursday night & Sunday morning

Sunday Morning: Road Relays II
We are excited to announce that 95 teams, or 190 people, have pre-registered for the Road Relays!  This is WAY above expectations, which means there are a few small shifts now for us as hosts:
 
1.  Please DO NOT take a race t-shirt before the race.  We should have enough for all, but let's say GSTC members get their shirt AFTER the race.  We just don't know how many will come and register the day of the race...we could be looking at 500 people overall!
 
2. Please get there by 9:45 and get your baton, number, etc.  With long lines expected at registration, it'd be ideal if GSTC folks are in and out before the 10:00 rush comes for the 11:00 race.
 
3.  Let's all go to Mike's Courtside Sports Bar afterward!  It isn't everyday we have everyone together in the same place at the same time!
 
 
 
Thursday Night: USATF-NJ Meeting
Last night, the GSTC comprised of half the attendees at the USATF-NJ LDR  meeting.  We are happy to announce that the "B Teams Don't Count" amendment was voted down unanimously, and that our voice and presence made a strong impact on the voting.  In addition, the GSTC motion of a road mile gained broader support than expected, as numerous USATF-NJ members embraced the notion that changes are needed to keep the grand prix relevant.  It will be a process, for sure, but it was received well.
 
Overall, the needle moved last night which, quite honestly, is a HUGE deal.  A big thanks for the 25 GSTC'ers who sacrificed their Thursday night for this meeting.  It made a profound difference, and we thank you for your commitment toward advancing the sport in this state! 
 
See you Sunday morning!
 

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Monday, February 20, 2012

(2/20-2/27): Road Relays II Preview

2012 Road Relays Preview 
 

Post-Race Party, Raffle, and Pictures
Mike's Courtside will be opening their doors four hours early Sunday afternoon, at 1:00, to welcome the post-race party for Road Relays!  Bring an extra change of clothes and your highest heels!  During the awards ceremony, we will once again have a raffle for dinner gift certificates from businesses around the New Brunswick area.  Race pictures will also be posted here: www.willschneekloth.com.  Last year's pictures are here: http://wlschnee.photoshelter.com/gallery/2011-Garden-State-Track-Club-Road-Relays/G0000upySi0V4rjQ/.
 
Remember, GSTC members pay the $1 college student option!
 
Open Men
All the pre-race hype was on Tony Harris/Jeff "Q-Storm" Perrella. However, the Vegas line now has the dynamic duo of milk drinkin' Adin Mickle and Gossip Girl wachin' Chris Heibell as the new favorites.  That said, one cannot count out "Team Mike" (Anis and Dixon), but Dixon is running a 50k trail run the day before, so, consequently, we're counting them out.  Mark DelMonaco/Rollin Deas and Edsel Flores/Jeremy Stratton also have a legit shot at the podium for a top three spot as well. However, if this truly is the year of Tim Morgan, perhaps he can pull off a miracle with teammate Mike Loenser- especially if the "Wiggle Wiggle Wiggle Wiggle" song is playing.  But chances are, Tim will drop the baton in a sewer, and, in attempt to reclaim it, get his arm caught in the grate, preventing the team from finishing--thus cementing his lead for the Tim Morgan Award for 2012.  You heard it here first. 
 
 
Open Women
As of publication, it appears that Nicole Corre/Erin Higgins will run away with this one.  That said, Michelle Tuchol is bringing a friend Victoria, as is Cathy Stutzman.  The course record, set by Stutzman/Sarah Fairbrook of 44:52, will most certainly be washed away like the ink on our RR tshirts last year after one cleaning.  Hey- the price was right.
 
 
Open Co-Ed
This division, interestingly enough, will be the most exciting one to watch unfold.  The defending champs and current meet record holders, Adam and Amy Navlen (see picture attached), will be hard to unseat (actually, they've entered as Rutgers Alumni, thus cowardly dodging the open co-ed comp).  However, the battle for GSTC's Fastest Couple (editor's note: make a division for this) will be challenged by the DeCarlo Crew of Rob and Meghan and Steve Bonica and his gal Randi.  As Rob and Adam are about the same, it may come down to the battle of the former Lady Scarlet Knight teammates.  Woo hah!
 
Meanwhile, don't count out big Ken Goglas/Claire Tafelski; Vegas has them at 5:2 odds of taking the team title, primarily because Cheyenne Ogletree/Steve Mennitt (5:3) have also joined forces.  Yikes.  Oh, and a footnote- Ashwin Anantharaman is running with his friend's sister's roommate's best friend's second cousin-in-law or something, and as you can tell, we are taking this challenge to the open co-ed title very seriously (500:3).
 
 
College Men
We will be rooting for the hometown heros and GSTC favorite sons of Rutgers Zach Speigel/Dan Teichmann.  However, they will have some serious challengers. On the Rutgers side, you've got Keith Flyer/Mike Obsuth, along with Keith Anacker/Aamod George.  The Princeton Road Runner team, lead by Californian Colby Pines, will be bringing three teams.  A Bloomfield University duo of GSTC 3k indoor record holder Luis Romero/Liborio Adorno will make some noise up front, especially when Romero rolls with the baton.  Kean will be repped by two teams: Jarvis Rousseau/Ricky Garcia, and Felix Osorio/Norbert Kuter.  If either Kean team simply finishes, we will all be thrilled. 
 
 
College Women
We are getting lazy here, and just don't have the time to look through the 70+ teams currently pre-registered.  We do know that Shawnee River and Chelsea Mapa will be a team, so hopefully they rock the house and sneak in the top three for medals!
 
 
Father-Daughter
The defending champs, Jeff Benjamin and his daughter, are returning from Staten Island and will take on two totally awesome GSTC father-daughter teams: Lindsey Michaliszyn/pops and Lindsay Capone/pops. 
 
 
Father-Son
Looks like GSTC master blaster Ken Huryk will be bringing along the 14 year old son--awesome.  My old man has elected to run with my brother, Eric, this year- opting for the younger of the available sons.  Ouch.
 
 
Sibling
GSTC half-miler Tyler Foss will be bringing along his little sister for a few trips around Buccleuch Park--as is Rutgers' senior Woody Kongsamut.  Kean GSTC'er Paul Fromholtz is running with his brother Alex--very cool.
 
 
Masters 50s, 60s, 70s, etc.
There are tons of teams entered, just not any from the GSTC.  Hence, we are moving on to everyone's favorite update....
 
 
Tim Morgan Award Update
Ashwin Anantharaman threw his hat into the proverbial ring this week, as going running with two different shoes puts you in a very elite class.  However, not to be outdone, Timmy himself texted me about driving over his Road Relays application, as to dodge the $1 Internet fee.  We have one word: gas?
 
If you ever have an applicable experience, please do submit it for TMA consideration.
 
 
Grand Prix Race Schedule
The first USATF-NJ championship race is just around the corner: the Miles for Music 20k race in Highland Park on March 11.  We hope to win both the men and women's team titles, so get fired up....it's just three weeks away!!!
 
 
Today's Long Run: High Bridge/ Columbia Trail
A solid group of Mike, Mike, Ashwin, Tony, Nick, Edsel, Zach, Ken, Tim, and Chuck hit up perhaps one of the team's best long runs on the year.  Mostly flat trail, markers every 1/4 mile- an awesome run!  That wraps up the February long runs- email your bids for March to jeff.perrella@gmail.com this week.
 
 
This Week in Training
 
Sprinters
After taking a down week, we will slowly start building the castle we started in the winter.  Go on feel, be patient, and do all the small things to start the spring season off the right way.  Indeed, we are collegiate athletes who find a way to prioritize training every day for sixty minutes a day.  And remember- breakthroughs and PRs don't happen in May and June.....they happen now, in the early season, during the heavy volume stages of the training macrocycle.  Please note that Wednesday's practice is 45 minutes early- this will be the only time we will do this. 
 
Monday:  800- 45 min run; 4x100 stride.  400- full warm up, 12x150 stride, warm down LIFT
Tuesday:  800- 20 mins; 8x100; 20 mins. 400- full warm up, 8x100 stride, warm down
Wednesday: 5pm @ Bishop Ahr  800- 10x300 @ 1600 w/ 100m walk; 400- 10x200 @ tempo (+ hurdles, plyos, med balls)
Thursday:  800- 50min run; 400- warm up; 12x50 stride; warm down
Friday: OFF
Saturday: 10am @ Bishop Ahr  800- 8 x 400 (100/100/100/100); 400- 2 x (10x100) - (+ hurdles, plyos, med balls)
Sunday: 800- 60 min run; 400- 20 min run.  WE WILL ALL BE AT ROAD RELAYS @ BUCCLEUCH PARK IN NB!!!
 
Distance
A word about paces - some of you have asked how to find T pace, etc.  The easiest resource I've found is the Running Calculator at McMillanRunning.com or the VDOT calculator at www.runbayou.com - in either case, you can put in your most recent race performance (NOT an estimate of what you think you can do now) and it will generate the running paces for you.  Be sure to adjust for conditions that differ between your workout and the race you used to get the paces (like the shoes you're wearing, the weather, the surface you're running on, etc.)
 
Monday - comfortable run + 8x80m strides (4-6x8 sec all-out hill reps would be better, if you have access - make sure you are fully recovered in between)
Tuesday - 5x1200 at 5k pace, with equal time recovery.  If these take longer than 4:00, run 800s instead
Wednesday - steady medium run of 75% long run distance
Thursday - super easy 40-60 minutes
Friday - 2x2miles at T pace, followed by 1x1200 HARD.  Let it roll!
Saturday - comfortable run +8x80m strides (or hill reps like Monday - these should be all-out, but there should be zero burn.  if there is, you're running for too long or not taking enough time in between)
Sunday - long run
 
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Monday, February 13, 2012

(2/13-2/19) Club Records Fall at Millrose; GSTC Wins National Website of the Year

RRCA Selects GSTC as "Club Website of the Year"
Arlington, VA--Road Runners Club of America (RRCA) president William Dyson announced that it has selected the Garden State Track Club's team website as the "National Running Club Website of the Year."  GSTC web designer Nicole Fredrickson received an email from Dyson on Friday with the news and $400 stipend offer to attend the 2012 RRCA National Conference in Memphis, TN., where she will be presented with the national award. 


Team Runs @ RSC
Tues, Wed, Fri @ 8:30 (this will change to 9:00am in March) Email Chelsea: cmap@eden.rutgers.edu
Mon-Th @ 5:30, Fr @ 4:30 Email Dan: dteichs@eden.rutgers.edu


Washington Shines in Debut @ Millrose Games
NYC--Asia Washington impressed last night in her gold and black debut at the Millrose Games, leading off both sprint relays and setting two club relay records in the process.  In the sprint medley, she lead-off in 56.8 and handed off in second place.  Teammates Quanisha Booker (26.5) and Shay Warren (26.7) carried the baton for the next two legs, and anchor Cheyenne Ogletree (2:16.9) brought the team across the finish line in 4:08.15, good for sixth place--just .25 away from 4th place.  In the 4x200, Washington opened up a huge lead, dominating the field with a 24.2 leg of of blocks. Booker, Warren, and Ataysia Ingram took it from there, finishing in 1:47.37- good for fourth overall.


GSTC Men Finish 2nd in Club Relay Championships  
 NYC- The GSTC men finished second overall in the nine-team Millrose Games Club Relay Championships, closing out an impressive 2012 indoor season.  Zenith Velocity, despite not scoring in the distance medley, picked up two wins (and 20 points) in the 4x200 and sprint medley relays to win the team title.  GSTC was second (16 points), followed by Shore AC (12), Central Park TC (10), New Balance- Silicon Valley (10), Westchester TC (8), Greater Philadelphia TC (6), Gotham Spark TC (3), and DC Capitol (0).

In the distance medley, Chris Behre (3:07.4) lead-off, followed by two huge indoor PRs by Mike Brito (49.6) and Tony Harris (1:54.8).  Running in third after Harris' leg, NYAC hunted down anchor Chris Heibell (4:18.3) as the Gold settled for fourth overall for four points.

In the 4x200, half-miler Duval Sewer started things off in 22.9, followed by three collegiate freshman: Andre Sylvester, Daniel Brathwaite, and Arvid Pansanjan.  Despite poor handoffs and lots of traffic, the group was able to muster a third place, with Pansanjan holding off a hard-charging Shore AC by .02.  At this point, both GSTC and Zenith were tied at 10-10 going into the final event, the sprint medley relay.   

Unfortunately, the race had nine teams in it- resulting in a chaotic start in the 400m lead-off leg.  Despite being in an early box, Ricky Garcia surged hard in the final stretch and handed off in 50.1, an indoor PR.  Alan Brussard (22.4) and Ish Robbins (22.5) hammered the 200m legs, but anchor Harris was left in no-man's land in third place.  He finished in 1:55.6, crossing in 3:31.40- resulting in the group falling four points short of the team title. 

Club Records Fall at Millrose Collegiate Invitational
NYC- Several club records fell during the afternoon Millrose Collegiate Invitation prior to the Millrose Games.  In the 4x800 relay, Tyler Foss (1:58.8), Reggie James (1:59.6), and Zak Martins (2:01.9) all ran indoor PRs, with Mark Parisen (2:04.2) rounding out the team that ran 8:05.55 to place fourth overall.  Luis Romero broke a year-old 3k club record held previously by Mike Obsuth, as Romero ran 8:57.60.  Matt Sunga (6.61m) added a 7th place in the long jump, as did the 4x400 relay.


Super Poland Wins Super 4 Miler
Morristown- Wearing the Gold and Black for the first time, Tom Poland crushed the 1,000 person field of the Super 4 Miler last weekend, a race held the day of the Super Bowl.  Tuning-up for March 11's USATF-NJ 20k Championship, Poland averaged 5:14/mile, cruising through the finish line at 20:59.02--with second place a full minute behind him.

Shawnee's Weekly Diet Tip

All around us we hear, "Exercise more, eat healthier, watch calories, choose whole grains, limit the fat and carbs, etc.!" All of these things are great, in theory, but what do they all even mean? And furthermore, how do we incorporate them into this less than perfect world we live in? Even being a nutrition major, it becomes exhausting to hear all of this dizzying information; then, to have to filter out the information that will actually help people the most becomes even more of a challenge. If we exercise and eat right, we give our bodies the essential nourishment and movement they require to work at their best. However, real life happens and, in the scramble to satisfy daily hunger, we may surrender to less-than-adequate food choices. It doesn't always have to be that way. No matter what our lives are like, there's always room for improvement. There is always something positive we can incorporate into our lives in order to attain our nutrition goals. That is why today, I would like to suggest setting one nutrition goal for yourself to have accomplished within the next 1- 2 months (so by mid-March/April). Making an effort to eat healthy does not mean abandoning our lifestyles; a common misconception. Find a few minutes to think about a small nutrition goal, how you think you can reach it, and what can prevent you from success. Then devise a plan!

I want to hear back from people about this, so, if you don't wish to post it publicly on the GSTC Facebook page (although I think you should), you can send me a personal message through my email snaughton757@gmail.com !


Road Relays- ENTER TODAY!
The cost is $1 for GSTC members- sign up today so our timer isn't going crazy the day of the race manually entering teams!!!


Tim Morgan Award Update
Evidently, when you give a pole vaulter and a sprinter keys to the team van to store the pole vaulter's two poles, evidently that also means "Drive it out of its carefully located NYC parking spot and call moments later with the question, 'Hey coach, where are we driving the van?'"  Alan Brussard and Simon Vuong have officially thrown their names into the proverbial hat for the 2012 TMA.

Long Run Update
Thanks to Ken Goglas for showing us the best Randolph has to offer.  Rolling trails over a smattering of snow made today's run both challenging and refreshing to be in the woods of northern NJ.  And, the hometown fresh bagels afterward were a much-welcomed (and earned) treat!

This Week in Training
SPRINTS
During our week off, the purpose is to heal and rejuvenate mentally and physically.  This is NOT the time to go roll an ankle playing basketball; rather, this is the time to rest and enjoy some down time.  Take four days completely off.  The other three days (M-W-F?), warm up and warm down with five minutes of easy running, and do 8x100 gentle stride.  No drills, etc- just gentle strides.  When we next meet on Monday February 20th, you should all be very excited to start rolling again.

DISTANCE
Monday - comfortable run + 8x80m strides

Tuesday - Fartlek run of 6-10 cycles of 3:00 on/2:00 off, depending on how much mileage you usually run.  Run on feel on the pickups and maintain a Monday/Saturday distance run pace on the slower parts.  Get 10 minutes of warmup and cool down on either end of the fartlek.

Wednesday - medium run - let it roll if you feel good.

Thursday - super easy 30-60 mins

Friday - 3x2k at T pace, take 2 minutes in between, follow up with 4x200 at 800m pace after full recovery.

Saturday - comfortable run + 8x80m strides

Sunday - Long run.
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Sunday, February 5, 2012

(2/6-2/12): Road Relays in Three Weeks...Millrose in One!

Behre, Heibell Prep for Millrose
Marietta, Ohio-  Chris Behre became the first GSTC member to wear the gold in Ohio, as he prepped for next weekend's Millrose Games with a mile/800 double at the Marietta Open 3.  In his first rust-busting meet of the year, the Mt. Olive/ St. Francis grad grabbed two silvers, hitting 2:01.07 and 4:22.87.  Behre is slated to lead-off the GSTC distance medley next weekend in the 1200.

The anchor, Chris Heibell, also opened up this weekend at the New Balance Collegiate Open in he NYC Armory.  In one of the hottest 1500m races on the East Coast, Heibell placed 9th overall in 3:55.37, opening in 60 and 2:03. See below for more details about the DMR Club Championship next Saturday!

  

Sign Up Today: Road Relays in 3 Weeks!
New Brunswick- With three weeks to go, twenty teams have already signed up.  So....now it's your turn!

Remember GSTC members only pay $1 for GSTC sponsored events, so get your partner and sign up here:
More info about the event here:  http://www.gardenstatetc.org/roadrelays/rr.html

Also, like all our club events, get the word out....the more the merrier!  Go to the Facebook event page titled "Road Relays II", click "attending", post the page on your wall, and then invite friends!


Rutgers FB Group Page
If you're a Rutgers student and wanna follow events and runs of the group, jump into the open group page here: http://www.facebook.com/groups/172247512878051/.

Team Runs/ Long Runs
Tuesday, Thursday, Friday: 8:30am @ RSC with Chelsea and Megan!  Email Chelsea at cmap@eden.rutgers.edu with questions!

Monday-Thursday: 5:30pm @ RSC; Friday @ 4:30 @ RSC. Email Dan at dteichs@eden.rutgers.edu with questions.

Sunday's long run: The Ken Goglas Special @ 9:30am.  From Ken:

We will start from Freedom Park in Randolph; there is only one entrance to the park.

Here is a link to the trail system map:
http://www.randolphnj.org/parks_and_recreation/trail_map_noflash/

I have done a run very similar to this many times and you can check it out at connect.garmin.com/explore .  You just have to change the map view to Randolph, NJ, search for "Monday Run" (I did this basically every monday this summer), and change the filters to last 365 days.  It should pop up, but I finished it a shorter way and added on around the fields.  I stayed away from the big hills in town, but it is not flat, its a nice rolling course with about 80% trail, 20% road.  The trail is wide enough for a car to drive through it and is gravel, very good footing.

 
After Gold in the Garden, GSTC Eyes Saturday's Millrose Games 
In one of the biggest club upsets of the indoor season, the real G-Men outleaned a talented Zenith Velocity for the 2012 US Open SMR Team Championship.  Now, the entire sprint squad (shown training Saturday morning) and select distance runners turn their focus to the NYC 168th Street Armory, site of the Millrose Games.  

Look for a mid-week email to preview this Saturday's melee at Millrose!


Tim Morgan Award Update
South Plainfield- Every since the 2011 GSTC Yearly Awards, there has been much speculation about what IS the Tim Morgan Award, what are its criteria, and who may win it in 2012.

Currently, the front runner is Tim Morgan.  Today, on his birthday, he arrived at the wrong trail head, then proceeded to get lost while traveling to the correct trailhead just a few miles away.  Luckily, we were all able to enjoy some good ol' fashion birthday cake afterward, but to be sure- Timmy Morgan continues to be the front runner for the 2012 Tim Morgan Award.


Youth Program Director Needed
Over the past two months, we have received numerous emails inquiring about a youth program here at the GSTC.  Alas, this is no easy undertaking, but if anyone is interested in directing such an initiative...please send us an email.  The vetting process will be quite elaborate, as it will consist of, primarily, checking your pulse.  


Shawnee's Diet Tip of the Week

 During the winter, the smaller, denser, and more compacted foods make the best choices to keep your immune system strong and your energy high; it's the time to store up on heavier, high-calorie foods. In some traditions, like the tradition of Oriental medicine, it is considered very important to consume "warming foods" during the winter months. Warm foods include those that take longer to grow, foods like root vegetables (carrots, sweet potatoes, etc.), and most cruciferous vegetables (like cabbage). These root vegetables and crucifers make excellent winter choices. Whole grains that include the nutrient dense bran and germ makes the perfect example of a good winter choice (examples include oats, barley, brown rice, quinoa, etc.). Seeds are another great example of a nutritiously compacted winter food, especially sunflower and sesame seeds, which are considered especially warming in some traditions. Dried beans and lentils that would be used in preparing of a hearty winter soup would also fit into this category of smaller, dense, and compacted foods. So enjoy the cold winter months and stock up for those big spring races! Follow this link for a great soup recipe (I swear it's easy, just give it a shot for yourself)! http://allrecipes.com/recipe/budget-friendly-hearty-winter-soup/


"Aim above morality. Be not simply good, be good for something."
~Henry David Thoreau

 
This Week in Training
DISTANCE
Monday – comfortable run + 8x80m strides OR 6x10sec hill sprint
 
Tuesday – 6 sets of 800/300 – Run the 800 at 2M pace and the 300 at mile pace – take 1 minute jog between 800 and 300, and 3 min jog between sets
 
Wednesday – progression run (75% of long run).
 
Thursday – Super easy 30-50 mins (even a day off, if you need it)
 
Friday – 3x2k at 10k race pace with 1:30 jog between, take 5-8 minutes jog to full recover, then go 3x300 at 800 pace with full recovery.
 
Saturday – comfortable run + 8x80m strides OR 6x10sec hill sprint

Sunday – long run. 

SPRINTS: Tapering for the big one Saturday!
Monday:  400: 6 x 200 tempo (32); 6 x 50 alactic (baton work)    800:  8 x 300 tempo (35- walk 100m rest); 2 x 100 @ 400m
Tuesday: 400: 8 x 100 (full warm up, down) ; 800: 45min easy run
Wednesday: 400:  5 x 100 quick; full rest; baton work; 800: 1x300 (@800m), 2x200 (@400), batons
Thursday: 400: 8 x 100 stride; 800: 30 min recovery run
Friday: OFF
Saturday: Millrose Games @ NYC Armory.  Details to come mid-week regarding departure, etc.
Sunday: 400: 5 minute run, 4 x 100 stride, 5 min run; 800: 60 minute run


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