***Team Runs: Come Out and Meet The Team!***
Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (Skinny Vinny's pizza afterward!!!)
Wednesday: 5:30 @ RSC
Thursday: 5:00 @ RSC
Thursday: 6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)
Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center
Friday: 4:30 @ RSC
Saturday: Lion Invitational
Sunday: 9:00am long run @ River Road
Run with the GSTC-Rutgers ladies! Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)
This Week in Racing: Recap
Monday: Six Beat the Heat in Boston Marathon
Boston- It's not even worth talking about times or paces when a marathon takes place in 80 degree heat. It really isn't. Instead, let's hear about their experiences first-hand and congratulate teammates Nicole Corre, Karen Auteri, Alex Fowlie, Mike Anis, Shawn D'Andrea, and Pat Lestrange for completing the Boston Marathon, an event they all qualified for based on prior performances. Here part of what they had to say below:
Nicole: "At mile 5 of the race i began feeling some breathing trouble and at that point i decided it was not worth it to struggle through another 20 miles just for a mediocre time. I stopped my watch and resolved goof off the rest of the race, have fun, high five every little kid on the course, and just enjoy the ride without worry."
Alex: "Boston was the most physically and mentally challenging race I've ever entered. To say I was "bummed" would be an understatement, but I know that I'm a better runner than I displayed on 4-16-12"
Mike: "As the temperatures climbed into the high 80's, I knew the Newton Hills would grind me to bits. Heartbreak at mile 20.5, the steepest on the course, made me feel like I was slipping in sand. But all throughout the first 22miles, people along the course came to the roadside from their homes offering anything they could to aid us along the way, orange slices, cups and bottles of cold water, sport drink, wet sponges and paper towels, and best of all, ice cubes!"
Karen: "The biggest lifesaver was this towel I bought at the expo. It stays cold when it is wet. I had it on my neck the first 9 miles, but then I tied it on my head like a turbin for the remainder of the race...I couldn't imagine running without it!"
Pat: "If I ever experience anything worse than the 2012 Boston Marathon, I must have been kidnapped and am being tortured daily. It was, hands-down, the hardest thing I've ever done...Every day I wake up and look at my Boston shirt in the closet and have to remind myself I can't wear it every day."
Friday: Heibell Breaks 1500m Club Record
Princeton- Under the lights at Weaver Stadium, Chris Heibell ran a season-best of 3:52.75 for 1500 meters, lowering his own club record by .06. Perhaps to fully appreciate this effort, let's convert this into a full mile: 4:07.6. Wow.
Saturday: Washington Hits Olympic Trials "B" in 400IH
Princeton- At Princeton's Larry Ellis Invitational, GSTC superstar hurdler Asia Washington ran an all-time PR of 56.78, placing second and dipping under the USA Olympic Trials "B Standard" of 57.00. Her herculean effort fell just short of the Trials "A Standard" of 56.00, and the actual IAAF "Olympic B" Standard of 56.65.
What this means, for Asia, is that the USATF will take the fastest 28 athletes who have run under the "B" standard. However, to ensure a lane at the 2012 Olympic Trials in Eugene, she must hit the "A Standard." She will take a few more cracks in May down south with hopes to do so. Congratulations on a HUGE performance this weekend to Ms. Washington!
Saturday: Walsh Wins Jersey Shore Marathon Relay
Da Beach- Ramapo grad Ken Walsh ran a leg on the winning team for the Jersey Shore Marathon Relay, which goes from Seaside to Asbury Park. He ran the 2nd leg from Brick to Jenkinson's boardwalk in Point Pleasant, covering the 6.58 miles in 38:59 (or, 5:55 pace). His team won both the Open Mixed Division and Overall titles....not a bad day at the office for Mr. Walsh. Now if only he can win in court this week, as he fights his ticket from parking in friendly, welcoming Buccleuch Park...
Sunday: Poland, Smith, MDM Hammer UNITE Half Marathon
Piscataway- Tom Poland lead a very strong pack of Gold and Black in today's Unite Half Marathon, as he finished second in 68:38. Averaging 5:14 a mile in his debut half marathon, Poland pulled in $500 of prize money for his second place effort- a time just off Jeff Perrella's club record of 68:12 from last year's Philly half marathon. Just behind him, in his GSTC debut, was Brandon Smith. A former Rutgers standout and current grad student, Smith finished his first half in 71:59, good for sixth overall (5:29/mile). Finishing 7th overall was Mark Del Monaco, averaging 5:33 a mile for a 72:51 finish.
As part of her Jersey Shore Half Marathon build up, GSTC woman's co-captain Claire Tafelski finished third in the 8k race, running 34:19. Amy Denholtz also ran the 8k, squeaking under 10:00 pace as she ran 49:41, or 9:59/mile!
Sunday: GSTC Goes 1-2-4 in USATF-NJ Men's 5k Championships; "Year of Tim Morgan" Affirmed
Marlboro- There was plenty of pre-race hype: Gold, Black, and Ugly Teams fighting for a team title. Morgan vs Polite. Bonica vs DeCarlo. When the dust finally settled, all that was left was one big, wet mess of gold charging the finish line. The Men in Gold put 7 in the top 11, and 14 in the top 26, to once again dominate the third of nine USATF-NJ Grand Prix Championship races.
The Black Team edged the Gold Team, averaging 16:29-16:31, respectively, for a narrow victory by just six total seconds. Leading the black team was Jeff Perrella (15:15/2nd), who entered his first race after a long winter of nagging injuries. Filling out the self-proclaimed "Italian Team" was Tim Morgano (15:36), Luis Romero (15:42), Jeremy Stratton (17:53), and Tyler Foss (17:59). Just behind them was the Gold Team, lead by Adin Mickle (15:38), Tony Harris (15:46), Edsel Flores (16:56), Mike Obsuth (17:05), and Zak Martin (17:06). Finishing a disappointing fourth, thus spoiling hopes for a 1-2-3 GSTC sweep, was the Ugly Team of Ashwin Anantharaman (16:08), Chuck Schneekloth (16:16), Dan Teichmann (17:07), Zach Spiegel (17:16), and Mark Parisen (19:06).
Also racing for the Gold were Norber Kutert (18:15), Wilfredo Benitez (18:21/debut), Steve Bonica (18:45), Paul Fromholtz (18:46/debut), Rob DeCarlo (18:47), Woody Kongsamut (20:15/debut), Meghan DeCarlo (20:20), Keith Anacker (20:43/debut), Nick Waclowski (20:43), William Herring (21:43), Michelle Tuchol (27:53), Prudence Jones (27:58/ 1:00 PR)
Next Weekend: Penn Relays Preview
Philadelphia- It's Penn Relays time, and the GSTC will be out in full force. To start, Chris Heibell will run the Olympic Development 5,000m Thursday night at 10:00pm. The next day, Mike Brito, Tony Harris, Ish Robbins, and Marquis Cole will race the Olympic Development 4x100 at 1:20; Harris, Brito, Duval Sewer, and Ricardo Garcia will look to lower the club 4x400 record at 5:40. At 7:20, Ken Walsh will run the 1200m leg for AT&T's corporate Distance Medley Relay.
May 3: Ironman Invite @ Don Bosco Prep
1) FREE ENTRY 2) FAT track times! 3) FREE ENTRY
We will have the following open races on 5/3 @ Ramapo College:
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival.
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!
We will have the following open races on 5/3 @ Ramapo College:
3:45 PM - Men's OPEN 3K Steeple (if entries warrant)
3:55 PM - Women's OPEN 2K Steeple (if entries warrant)
4:15 PM - Open 5K (Men's Standard is 17:00; Women's is 19:30)
6:45 PM - Open/Elite 1500m (Elite Standard is 4:10)
8:05 PM - Coaches 4x100m (COED okay)
Anyone interested must contact me (robbob13@hotmail.com) before 4/30/12 with event & seed time and will only need to sign a waiver upon arrival.
BONUS: Any HS coaches in the GSTC who want to bring their teams will be given a discount - Boys or Girls team - blanket entry of $150.00 or Boys AND Girls combined $250.00!!!
This Week in GSTC History
In our first ever "This Week in History" segment, the GSTC won its first team title last year: Penn Relays Distance Classic. Wearing a women's singlet (ooops- that was my bad), Jeff Perrella debuted for the Gold and won the 5k road race that finished on the historic Franklin Field track; his teammates Chris Tafelski, Iuri Pinto, Mike Anis, and Hedolis Jaquez teamed up to win the club's first Penn Relay wheel.
Quotes of the Week
"This was the song in my head when I was passing the second place women." -Tyler Foss, playing "Eye of the Tiger" in team van after 5k today
"Oh, then they're not getting any of OUR pizza!" - Erin Higgins, with pizzas in hand, referencing another club that took up three tables (instead of one) at the UNITE Expo Saturday morning
"So, does this mean I'm stuck on the Ugly Team all year long?" -Wilfredo Benitez, asking about the three designated teams for the 5k team championships
"
Tim Morgan Award Canceled This Week
Hey, the guy came into today's 5k championship and showed everyone who's boss. If there was a good nomination, we'd probably include it anyway, but since there's not- our hat's off to "2012: The Year of Tim Morgan."
This Week in Training
Distance
Next GP race is the Our House 5M on May 6th, followed by the Newport 10k on May 12th. So for those racing both, this will be our last full training week for a little while.
Monday - comfortable run + 8x80m strides or 8x10s hill sprint
Tuesday - if you raced the 5k and need the recovery day, take it. If you're ready to do work, go 4x mile at 10k pace with 2 mins rest, followed by 4x300 at mile pace, taking 100m walk/jog between.
Wednesday - If you took another recovery day on Tuesday, Do the mile reps. If you did the mile reps, then go for a medium length run of 75% long run duration - try to keep it fairly uptempo - you want a high quality aerobic run.
Thursday - super easy 40-60 mins
Friday - threshold run - 6-8 miles at T pace+10sec. Don't forget to adjust the pace based on conditions. Follow it up with 4x200 at 800m pace after you fully recover
Saturday - comfortable run + 8x80m strides or 8x10s hill sprint
Sunday - long run
Sprinters
Monday 5:30 @ HP 400: 3 x (2x300 @ 800 w/100m walk); 3x50 @ 200 800: 4x600 (float,@ 800m, float); 3x100 @ 400
Tuesday 400: 8x150 stride, LIFT ; 800: 45min recovery run
Wednesday 5:30 @ HP 400: 2x100m @ 400, 1x300m @ 600, 2x100 @400m; 800: 3x200 @ 600m, 1x400 @ 800, 1x200 @ 400
Thursday 400: 16x50 stride; 800: 45min run
Friday Penn Relays, or OFF
Saturday Lion Invite @ TCNJ
Sunday 400: 12x100 recovery, LIFT Half milers- 5k @ USATF-NJ Championships
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