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