Ogletree Wins 20k Title....by 2:13
Monday - comfortable run and 8x80m strides - if you ran the 20k yesterday, take this run on feel. You want to be able to roll on Tuesday. Less is more - even if you really feel trashed and only go 20-30 minutes and skip the strides, that's fine.
Highland Park- GSTC's Cheyenne Ogletree dominated today's 20k USATF-NJ 20k Championship, winning it over Delaware's Sara Rusk by two minutes and thirteen seconds. She averaged an impressive 6:23/mile for the 12.4 miles, which is actually 2:47 marathon pace, the Olympic Trials qualifying standard.
The women were second by 1:42 after the top four scorers finished. However, three key runners weren't able to attend, and after GSTC's top three finishers, the Gold was winning by over a minute. Indeed, things look promising once at full strength, as they should challenge for the 2012 Open Women's Team title.
Ogletree was joined by teammates Kristin Cupido (84:05), Meghan Decarlo (86:23), Lindsey Michaliszyn (94:51), Cathy Stutzman (104:02), and Erin Higgins (104:02).
Men Go 1-2 in 20k Championship
The Black and Gold picked up where they left off in 2011, dominating the USATF-NJ's first championship grand prix race of 2012.
Perhaps what's most impressive, however, is that they did it without several of their top weapons: Jeff Perrella, Nicolai Naranjo, Patrick Lestarnge, Dan Teichmann, Zack Spiegel, Mark DelMonaco, Steve Mennitt, and Alex Fowlie. This group, at full strength, would have given today's "A Team" an honest run for their money.
Regardless, it was a battle of experience vs. youth for the men's individual title, and Mike Dixon (5:15/mile average) prevailed over Tom Poland (5:16/mile) by 14 seconds. Stride for stride for nearly 11 miles, after dropping Fleet Feet's Justin Scheid and Sneaker Factory's Mike Rolek around mile 9, the seasoned marathoner pulled away from the former Columbia star in the final mile stretch. It was Poland's GSTC grand prix debut--and his longest career race to date.
The A and B teams cleaned up, putting 10 in the top 15, all averaging 5:43 pace or faster. These included Ken Goglas (68:30), Adin "Milkman" Mickle (68:59), Mike Anis (69:06), Tony Harris (69:08), Luis Romero (69:35), Ashwin Anantharaman (70:12), Tim Morgan (70:54), and Chuck Schneekloth (71:01).
Numerous other men ran solid races, including Ken Walsh (6:05/mile), Edsel Flores (6:10), Jeremy Stratton (6:24), Steve Bonica (6:41), and master Kenny Huryk (6:59).
Total team times of the top three teams were GSTC A (5:42), GSTC B (5:55), and RVRR (6:00).
Race Notes
Both Ashwin and Erin suffered minor injuries during the race, and we wish them speed recoveries.....this was the longest career race for Poland, Ogletree, Higgins, Mickle, Romero, Flores, Harris, and Michaliszn....this was the first time Anis beat Harris in a LONG time, and one can only wonder a different result had Harris not run with an untied shoe for final 8 miles....star marathoner Nicole Corre was called into work this weekend in DC- without that call, the GSTC women win the team title.....for second straight race, Schneekloth wins age group award and Harris goes home empty-handed...
DelMonaco Places 55 at USATF 15k Championships
Jacksonville, FL- Mark DelMonaco, GSTC's #6 man at Club Nationals this past December in Seattle, competed at the USATF 15k National Championships Saturday, 3/10, in Jacksonville. Rolling through the first 5k at 16:40 and 10k at 33:56, he finished the windy course in 51:34, averaging 5:33/mile. Results: http://www.gate-riverrun.com/grr12res.htm
Update: Tim Morgan Award
Despite two amazing nominations this week, we at the GSTC headquarters have been respectfully silenced. After all, the guy stormed back with a sub 5:20 mile today to pass me in the final 400m. Hats off to Mr. Morgan for a very gutsy race and incredible finish. We've been humbled into silence, but don't worry....there are both many races and nominations on the horizon. But for now, much love to Tim for a solid 20k today. That said, please see attached picture at the massage table after the race. He may have won the battle, but sure didn't come with some pain.
Team Runs this Week
This is a funny week, as for whatever reason, many have reported crazy schedules, spring break, etc. Perhaps we can arrange for some co-ed, team runs both Saturday and Sunday? We shall reach out to the regulars throughout the week.
Quotes of the Week
"Who the hell is this yellow team?" -reported comment from random spectator on course
"So, if I join you guys, will I just become really good? Is there a drink or something you guys will give me?" women at finish line inquiring about the team
"I can't thank you guys enough for encouraging me to try this race. I had an awesome time. I will put up a solid effort to keep my training consistent from now on and hopefully help do some damage this fall." - text from 20 year old Luis Romero, after spending 70 minutes on a train this morning to compete in his USATF-NJ debut
"Uhhhhhh....Chuck....where's the van? Did you guys leave me?" Melissa Menzl, who was volunteering at the fun run mile, to Chuck over the phone after he did, in fact forget her. A TM Award nomination no doubt.
This Week in Training
SPRINTS
Two weeks before we open up at Monmouth Invitational....every session is important...every interval is integral...champions do the small things, and we are a group of champions....decisions regarding racing roster and racing lineup will be made this week and next....do the small things and sweat the small stuff!
Monday 6:00pm @ BA 400: 1x300 (800m pace), then 5x50 (accel/HH), 5x50 (max vel w 10m fly) 800: 1 x 1200 (@3200m), then 2 x (6x100) @300m pace w/ 100m walk (four circuits)
Tuesday 400: 10x100 (LIFT) ; 800: 45-50 min run
Wednesday 6:00pm @ BA 400: 8 x 300 w/ 150m walk(@800m pace/ IH session) 800: 2x200 (30), 3x1000 (5k pace), 2x200 (30)
Thursday 400: 10x50 stride, LIFT 800: 30min recovery
Friday OFF
Saturday 12:30pm @ BA 400: 1x100 (@200), 2x250 (@400), 1x200 (@200); 800: 1x200 (@800), 3x450 (@800m), 1x200 (@200)
Sunday 400: 8x150 stride, LIFT 800: 60-70min run
DISTANCE
We are 1 for 1! Recovery from the race is key so you can resume training as soon as possible. Next up is the 15k on April 1! We are due for some AWESOME weather this week, but with warmer weather comes the need for better hydration - you could slack on this during colder weather, but not now. Make sure you're sipping all day long.
Tuesday - 4x2k at 10k pace with 2:30 rest (I recommend doing these off the track and on a soft surface, if possible). Take a full recovery (you can use heart rate as a guide, get down to 130), then click off 2x400 at mile pace with 3 mins in between.
Wednesday - medium run of 75% long run distance - aim for no slower than 45 seconds slower than T pace
Thursday - Super easy 40-60 minutes
Friday - 4-6 mile tempo run at T pace. Finish with 4x200 at 800 pace.
Saturday - comfortable run and 8x80m strides OR 8x8sec hill sprints
Sunday - Long run - try to get last few miles down to T pace +20seconds
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Garden State Track Club
USATF & RRCA Members
2012 US Open SMR Champions
2011 USATF-NJ Open Team &
20111 Penn Relays 5k Classic Team Champions
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