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
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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