4x400 Wins Olympic Development Heat at Penn Relays
Philadelphia- In January, the quartet of Mike Brito, Ricky Garcia, Duval Sewer, and Tony Harris stunned some of the country's most established clubs at the US Open in the lone club event, the Sprint Medley Relay. Fending away CPTC and Shore AC, the defending co-national club track and field outdoor team champions, the GSTC outleaned Zenith Velocity by .01 to win the coveted gold medals at Madison Square Garden. Afterward, the group agreed this would be a hard feat to replicate for the rest of the year.
Well, on Friday at the Penn Relays, they found a way to do so.
Lead off Brito handed off a step behind the leader with a fast 49.5 lead-off, but Garcia sizzled a 48.9 split that pushed the Gold in the lead- for good. Sewer opened up the gap with a 49.2 next leg, and Harris (49.6) brought home the baton in a club-record 3:17.72, clinching the club's first-ever win at historic Franklin Field.
Now the group awaits to hear back from the adidas Grand Prix Diamond League meet at Icahn Stadium on June 9th, where their application for a lane is pending. This is one of the most prestigious meets in the world, and defeating regional powerhouses Central Park TC, Zenith Velocity, and Shore AC on Friday puts them in a strong position to get accepted into it.
See the entire race here: http://www.youtube.com/watch?v=Gs_NiOsfm5A&feature=share (wow= 386 views already???!!!)
See the final 150m here:http://www.runnerspace.com/eprofile.php?event_id=633&do=videos&video_id=65631
Heibell Runs 14:42, Breaks 5k Club Record
While many of you were winding down your Thursday night at 10:00pm, Chris Heibell was toeing the line for the Penn Relays Olympic Development 5k. After leading numerous laps in 71-72 seconds, he finished 13th overall in 14:42.43. How fast is that? That's 4:43 a mile fast....that's fast.
Brito Finishes 9th in Penn Relay OD 400IH
Philadelphia- It was cold, it was early, and it was the day after his 4x400, but hurdler Mike Brito finished 9th overall in the Olympic Development 400 intermediate hurdle race. His time, 54.24, was 6th in the seeded heat Saturday morning at 9:05am.
Brussard Leads GSTC at Lion Invitational
Lawrenceville- Hurdler Alan Broussard had a banner day Saturday, finishing 3rd in the 110HH (15.12) and 4th in the 400IH (54.71) a the TCNJ Lion Invitational Saturday afternoon.
Half milers Zak Martins (2:00.38) and Norbert Kuter (2:01.99) both recorded PRs, while Jibril Beamon (20-5) grabbed 6th in the LJ and the 4x100 relay relay of Marquis Cole, Antonio Gaines, Duval Sewer, and Arvid Pansanjan ran 43.15 to take third and set a new club record in that event.
Out of thirteen teams competing, despite the Penn Relays 4x400 group resting, the GSTC placed 2nd, 4th, 8th, and 10th in the mile relay. The A Team of Daniel Brathwaite, Tyler Foss, Mark Parisen, and Sewer ran 3:26.86 all by themselves in the slow heat, as a first-heat DQ nearly lost them the chance to compete at all. See TM Award below for more details, and here's the race: http://www.youtube.com/watch?v=iO2BcbkizWk&feature=youtu.be. Oh, and here's the B, C, and D teams getting to work: http://www.youtube.com/watch?v=E02Gz1ckq7Y&feature=youtu.be.
Results here: http://www.tcnjathletics.com/documents/2012/4/28/2012_Lions_Invite_Results.htm?id=2433
GSTC in the News
Article on GSTC and USATF-NJ 5k Championships
Article on Tom Poland
Watch lane three! The command "runner's set" does not mean take two steps forward, but that's what a-team 4x400 leadoff Daniel Brathwaite seemed to think in the below link. Chuck bargained to slip the DQ'ed team into the final, slowest heat....whereas the ran 3:26 and finished second overall at the Lion Invitational at TCNJ. All's well that ends well, but false starting like this is a sure-bet onto the TMA list.
But you know what, we'll share the wealth and mention Kristin Cupido's missed practice on Thursday because, well, she couldn't find her car keys after thirty minutes of looking. Boooo!
***Team Runs***
Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC ; COLLEGE AVE MILE LEADERSHIP MEETING 8:30 @ SKINNY VINNY'S
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: --
Sunday: 5 MILE USATF-NJ CHAMPIONSHIP!
Run with the GSTC-Rutgers ladies! Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)
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!!!
THE COLLEGE AVE MILE
Six weeks away! It's quite simple: if every member runs and brings two friends, the event will be a huge success.
Post this on your FB wall once a week....http://www.facebook.com/CollegeAveRoadMile
And sign up here: http://www.gardenstatetc.org/college/mile.html.
Quotes of the Week
"Hey, yeah, I just wanted to put in a couple extra miles before the team run." -Woody Kongsamut, twenty minutes before the run at Buccleuch Park
"You know, I knew a teacher who got fired for that years ago." -Mike Obsuth, in response to the comment, "Man, I need to start training harder- pretty soon Woody is gonna be riding my back."
"Out in front, it's the Garden State Track Club- 3:17.72 for the win!" -Penn Relays announcer Friday
"Do you guys know Adin Mickle? I'm his cousin Molly!" -Molly Mickle at the Lion Invitational
"How you feeling after that 100?" -text from Jason Staggers to Chuck, shortly after the Penn Relays 65-70 year old 100 meter dash event.
This Week in Training
DISTANCE
Monday - comfortable run + 8x80m strides or 8x10s hill sprint
Tuesday - 6x1k @ 5M pace with 2:30 rest, followed by 4x400 @ mile pace with 2 mins rest, then 2x200 @800m pace with 1:30 rest.
Wednesday - progression run of 75% long run duration.
Thursday - super easy 40-60 mins
Friday - If you're racing Sunday, go for a fartlek run of 50-60 minutes with a handful of race-ace pickups. Don't go crazy, take it on feel. If you're not racing, go for 6 sets of 600/200 at 2M pace/800 pace - take a 100m jog between 600 and 200 and 3 mins between sets.
Saturday - comfortable run +8x80m strides or 8x10s hill sprint OR shakeout for those racing Sunday
Sunday - RACE or long run.
Sprinters
Monday 5:30 @ HP 400: 4 x (350/50 @50m walk; 4:00) 800: 3 x (1000/200) (5k/800 @ 1:00/4:00), then 4x150 quick
Tuesday 400: 8x150 stride, LIFT ; 800: 45min recovery run
Wednesday 5:30 @ HP 400: 4x [3x200] (30, 28, 26) 800: 8x400 @ 1600m (2:00)
Thursday 400: 16x50 stride; 800: 45min run
Friday OFF
Saturday Noon @ BA 400: 1x100, 1x200, 1x300, 1x200, 1x100 800: 1x200, 1x500, 1x300, 1x200
Sunday 400: 12x100 recovery, LIFT Half milers- 5k @ USATF-NJ Championships
No comments:
Post a Comment