Big Weekend for GSTC-Saddle Brook Compound
Coach DeCarlo's Saddle Brook crew had two awesome performances this weekend- one in the 5k, and one at the NYC Half.
Amalie Park ran a big PR of 26:52 in the Rover Clover 5k this morning (see attached). See her bring it home here: http://www.youtube.com/watch?v=CwOVXTXBDdc&feature=youtu.be
Next, Danielle Irish had a huge PR in the NYC Half Marathon. She finished in 1:40:37....that's 7:40/mile. Solid......very solid....see attached in the all pink!
New Schedule for Team Runs
When five members of the GSTC ladies team say, "Hey, let's push back Tuesday's session so more people can come, and let's eat some food afterward," you kinda can't argue with that. SO- come one come all- based on inquiries, this seems like it will be the team's biggest weekly function. Plenty to do in New Funswick, NJ!
Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (food drinks @ Olive Branch to follow!)
Wednesday: 5:30 @ RSC
Thursday: 5:30 @ RSC
Thursday: 6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)
Friday: 4:30 @ RSC
Saturday: 9:30am TBA
Sunday: 9:00am @ River Road. Both men and women! This is the Tom Poland Special...a classic LR destination in NJ.
Rutgers Events This Week
Run with the GSTC-Rutgers ladies! M & W 4:30, T, Th, F 1:30 @ Rutgers Student Center
Thursday: YOGA with SHAWNEE @ Cook/Douglas Rec Center (8:00pm-9:00pm)
Friday: ICE CREAM SOCIAL @ Chelsea's house (201 Easton Avenue)
TM Award: Respectfully Cancelled...Again
Today, Tim Morgan became the ONLY club member to make every single long run in 2012. That is an impressive streak, and for recognition of this streak, the award has been postponed....again.
Athletes of the Week: Cheyenne Ogletree & Luis Romero
While there were plenty of fireworks in the men's race, GSTC's Cheyenne Ogletree was the most dominating runner in Sunday's USATF-NJ 20k Championships. Finishing in 1:19:16, she won by 2:13...wow. And, such a huge win didn't come by any accident. Cheyenne trains every day at 6:30am on the streets of Garfield- a time when many are still asleep. She runs about an hour daily, except Wednesdays, Saturdays, and Sundays- when she does workouts or a long run. An employee at the Bed, Bath, and Beyond Corporate office, this Rutgers alum enjoys pasta with cheese as her food of choice.
Luis Romero is a first-year student majoring in sociology at Bloomfield College. A close friend with GSTC sprinter Ricardo Garcia, Romero turned in one of the biggest surprises of the day in last week's 20k Championships. Despite never racing farther than 8k before, the 19 year old Union City native clicked off 12.43 miles at 5:36 pace, finishing an impressive 11th overall. He loves "pizza and his mom's cooking," and does most of his runs through neighboring towns such as Hoboken, Edgewater, Fort Lee, Cliffside Prk, North Bergen, and West New York.
This Week in Training
DistanceMonday - Comfortable run + 8x80m strides (or 8x8s hill sprints)
Tuesday - fartlek run with 10 cycles of 3:00 on, 2:00 off - emphasize running the off portions at Monday run pace. The pickups are important, but keep the off portions honest so it's a high-end aerobic effort the whole way. This will probably require you to run the pickups slower than you realize. Don't go too fast on the first few!
Wednesday - progression run of 75% long run duration - get down to 5M race pace for the last mile.
Thursday - super easy 40-60 minutes
Friday - 5x1k at I pace (figure this to be about 2M race pace, maybe a touch faster) Take equal recovery. After the fifth one, ice it with 1x600 HARD.
Saturday - Comfortable run + 8x80m strides (or 8x80s hill sprints)
Sunday - long run.
Sprinters (see attached line-up)
Monday 5:30 @ BA 800: 4 x (600/200) @1600/800, then 2x150 quick; 400: 4 x (3x150), then 2 x 70
Tuesday 800: 45 min run; 400: 12x100 stride (warm up and down), LIFT
Wednesday 5:30 @ BA 800: 1x1200 (@3200), 4x200; 400: 1x300, 1x200, 1x100, 2x50
Thursday 800: 30min run; 400: 12x50 stride (warm up and down), LIFT
Friday OFF
Saturday 8:30 van departure
Sunday recovery session (800: 60-70min run; 400: 10x100 stride)
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