While a down-week for most of the club, Chris Heibell and Pat Lestrange put up solid marks in two very different events. On Saturday night, competing in Columbia's Last Chance Meet at the NYC Armory, Heibell placed 6th in a deep field of 22 in the 3000m, finishing in 8:26.05. While a few seconds off his PR, it breaks the indoor club record set by Luis Romero in last month's Millrose Collegiate Invitational. Heibell went out quick (2:12-4:27), and finished a few ticks ahead of CPTC rival Andrew Combs.
Half of the GSTC 2012 Boston Marathon Team, Lestrange and Alex Fowlie, raced the E Murray Todd Half Marathon this morning. They both have conflicts with next weekend's 20k, so they lined up for this alternative. Despite lingering jet lag from a Tokyo trip, Lestrange locked himself into 5:44 pace for the race, finishing 3rd overall in 1:15:10. Fowlie took a different approach, opting to average goal marathon pace instead of racing it. Rolling through 8 miles at 6:29 pace, he dropped the final 5 miles in 6:01 pace, placing him 20th overall. Great work, men!
Team Runs from RSC- Lots of Options!
We have numerous options that all start at the Rutgers Student Center, as they have changed. Check it out:
Men: Monday-Wednesday 5:30, Thursday 5:00, Friday 4:30.
Women: Tuesday, Wednesday, Friday: 8:30am
Women: Monday + Wednesday 4:30, Tuesdays + Thursdays 1:00, Fridays 1:30
Email us for more information, or just show up and look for runners standing near RSC information booth!
20K Grand Prix Race Preview
While the women's team will be missing a few key players, their big guns will be out and ready to take their first USATF-NJ team title of 2012. DEspite winning just one Grand Prix race in 2011, the team has grown tremendously over the off-season, and they're ready to flex their muscles next Sunday.
Leading the charge will be DYNO-MITE hybrid Cheyenne Ogletree, who has shown impressive range from 800m to 10 miles thus far. A 4:51 miler from Rutgers, she has the potentially to win away with the overall race and $150 in prize money. Next, look for recently added Kristin Cupido, a recent graduate of Kutztown University. With PRs of 17:15 and 36:40, this former NCAA qualifier will make plenty of noise in her grand prix debut in gold and black. Meghan O'Toole-DeCarlo, the GSTC's #2 finisher at the 10 Mile Championship and club record holder in the marathon, will run with the race's leaders as well, giving the gold a solid 1-2-3 punch up front. From there, look for Erin Higgins, Lindsey Michaliszyn, and Cathy Stutzman. The winning team is decided by adding up the times of the top four runners, so look for a very tight race for the win, with every second potentially counting.
On the men's side, the question isn't who will win, but rather, can the Gold and Black sweep the top two team spots. Looking for a 1-2 sweep will be superstars Tom Poland (14:27 5k) and Mike Dixon (68:44 HM), both of whom are very fit and ready to fly. Rounding out the "A Team" will be big Ken Goglas (2:29 marathon), Adin "Milkman" Mickle (15:07 5k), Timmy Morgan (14:40 5k), and recent Ramapo grad Ken Walsh.
The "B Team" will be lead by seasoned half marathoner Mike "Beard" Anis and Ashwin Anantharaman (54:xx 10 miles). Hybrid Tony "Polite" Harris, coming off a 1:54 half mile weeks ago, will hop in to add some extra muscle, as will Edsel Flores, Luis Romero, and Chuck Schneekloth. Making his Gold and Black debut will be Nicolai Naranjo, with Steve "Bonica" Bonica, Kenny Huryk, Jeremy Stratton, and William Herring adding needed depth to the group.
It's Official: GSTC Announces "College Ave Mile" on 6/10
After much discussion, the New Brunswick city council has approved the GSTC's "College Ave Mile" on June 10th. Modeled after road miles in New York City and San Rafael (CA), the event will feature twelve different races, including four elite races, a youth race, and seven open races by seed time. There will also be two-runner team categories such as parent-sibling, sibling, USATF-NJ team, etc. More details next weekend!
Your Weekly Favorite: Tim Morgan Award Update
Things are getting a little tricky with the coveted TM Award, as "hitting my head on a tree branch during a run" just doesn't make the cut. We don't really know what this award is, or what its criteria includes, but we know you're gonna have to do a little more than bump your head...that much we know. This week's nominations:
1. Timmy Morgan: "Hey guys....has anyone, by chance, seen my wallet anywhere?"
2. Chuck Schneekloth for scheduling a sprint practice....on a track that was being used by its rightful owner. That was a bit awkward, to say the least.
3. Nick and Prudence. Somehow, they ran 40:30 for the 10k road relays last weekend. However, Nick's 5k PR is 20:xx, and Prudence has run 29:xx. Where did that extra nine minutes go? Hmm...smells fishy to us, but we can't get a confession out of either one! Someone missed a loop....
4. Someone in North Jersey. Somehow someone made a fraudulent copy of the GSTC debit card up in North Jersey, and used it as a credit card at Cinnabun and Lady Foot Locker. This prompted a fraud alert from Bank of America, and the charges were later expunged. Cinnabun?!??
Weekly Diet Tip: RU's Shawnee River
If there is one thing that the food industry is great at, it's marketing. So how can we be so sure that all of these pretty packages and health food claims are true? To be sure you're eating foods that will pay you back in health benefits, you need to know what types seem healthier than they really are. Then you can toss the legitimately good-for-you stuff into your shopping cart and enjoy. For instance, and one of my favorite examples, is when packages say, "Made with whole wheat!" or "Heart healthy multigrain!"
Yes, the term "multigrain" means the product is made with more than one type of grain. But that doesn't mean any of those grains are whole grains or contain much fiber. All or some of them may be refined or the whole grains might just be sprinkled on top for show.
Healthy hints: If you're going to reach for multigrain foods, make sure to read the nutrition facts label carefully and look for a whole-grain flour (e.g., whole oat, whole barley or whole brown rice) as the first ingredient, especially ones that say: "Whole germ included." What you most want to avoid is "wheat flour," which implies a refining process that removes dietary fiber, vitamins, minerals and antioxidants once found in the whole grain, and therefore nixes the heart, digestive and blood sugar related health benefits of eating it.
GSTC Quotes of the Week
1. During today's long run. Tim Morgan to Edsel Flores, a 17 year old high school GSTC member.
Tim: "Hey Edsel, are your legs as heavy as mine today after that tempo run yesterday?"
Edsel: "Yes, but I am just sucking it up, Tim."
2. Tuesday conversation between Ashwin and mother regarding family conflict on 20k race day:
Mom: "Ashwin, you're gonna have to chose your family or your team, because you can't do both next Sunday."
Ashwin: "I will chose my family then, mom."
Mom: "Good! Thanks for coming to your senses."
Ashwin: "No- I meant I'm racing next weekend- the GSTC IS my family."
3. During the drive home from a run this week:
Tim: "Man, I am so glad I don't have kids. So glad- I just couldn't deal with them."
Ashwin: "Tim, we are ALL very glad you don't have kids."
This Week in Training
Distance
The first championship race of 2012 is here! Not a whole lot of cutting back to do here, since we won't be seriously challenged and we're building toward bigger things. The important thing is that you arrive at the line ready to make it happen!
Monday - comfortable run + 8x80m strides (or 6-8x8sec hill sprints)
Tuesday - 6x800/300 - runs the 800s at 5k pace, the 300s at mile pace - take 1:00 between 800 and 300, and 4 minutes between sets
Wednesday - progression run of 75% long run distance - don't cut so far down this time - find your goal pace for Sunday and groove that for the last 20 minutes or so.
Thursday - super easy 40-60 minutes.
Friday - 5x1 mile at goal race pace for Sunday - take 2 mins rest
Saturday - shakeout! 20-60 minutes (your call) and some strides to get things loose.
Sunday - 20k championship - let's roll!
Sprints/Hurdles/Half Milers
Less than three weeks before we open up at the Monmouth Invitational. Again, we need to be training, thinking, and eating like collegiate athletes, as things only heat up in the spring. We've had a very big indoor season, and we need to ride this wave of momentum...not sit on our laurels feeling content. You only wear the gold and black uniform if you earn it, so...saddle up and get ready for a big spring.
Monday: 6:00 @ BA. 400: 5 x 200/100 (100m walk: 28/13) 800: 7 x 300/200 (walk 100, 35/30) (plyos, hurdles, med balls)
Tuesday: 800: 45min run; 400: 12x100 stride LIFT
Wednesday: 6:00 @ BA. 800: 2 x (4x400 @ 70, 68, 66, 64) 400: 4 x (2x200) @ 30, 45sec rest (plyos, hurdles, med balls)
Thursday: 800: 30min run; 400: 10 x 50 stride LIFT
Friday: OFF
Saturday: NOON @ BA. 800: 300, 300, 200, 200 (@400 pace) 400: 3 x (2 x 100) (1:00 rest; @ 200m pace) (plyos, hurdles, med balls)
Sunday: 800: 70 minute run; 400: 12x150 w/ 100m walk rest LIFT
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