Washington Grabs Two Gold; Men Break 4x400 Club Record
Lawrenceville, NJ: Asia Washington had a huge day on the oval, dominating both the 200m (24.99) and 400m (54.92). While a few tenths slower than yesterday, she dominated the fields, racing the majority of both races alone up front. Read more about the former Hokie below as the selected Athlete of the Week. Meanwhile, watch her crush the 200m field HERE: http://www.youtube.com/watch?v=pxNDIQXD_1k. Shay Warren, Ataysia Ingram, Alexis Mbakwe, and Quanisha Booker added a third place in the 4x100 relay (see picture).
The men had another solid day, as Mike Brito placed second in the 400IH in 54.25. Alan Brussard ran his second fastest time over 110HH, grabbing 2nd in 15.06. Tony Harris finished 3rd in a very hot 800m race in 1:54.12, and teammate Ricky Garcia took 4th in the open 400m in 50.03, a lifetime PR. Others scoring points in the top eight were Mark Parisen (5th, 400IH, 55.30), Simon Vuong (7th, PV, 12-6), and Marquis Cole (8th, 200m, 22.75).
The foursome of Brito (50.5), Garcia (49.6), Duval Sewer (49.7), and Harris (48.9) finished a close 2nd to Monmouth in 3:19.51. Not only is this a new GSTC club record, it marks the first time the club broke 3:20 for the mile relay.
Watch the exciting, club-record 4x400 here: http://www.youtube.com/watch?v=r3DnmV8a2SU&feature=youtu.be
While you're at it: watch the C team dominate the second heat, with the D and E teams mixing it up: http://www.youtube.com/watch?v=5vVASaErGZs&feature=youtu.be.
Find results here: http://www.gobroncs.com/ViewArticle.dbml?SPID=11869&DB_OEM_ID=20200&ATCLID=205413897
Huryk Wins Age Group at Colonia 5k!
We can't confirm his time, but master's runner Kenny Huryk won the 45-49 age group Saturday morning at the Colonia 5k. Good to see both the tracksters and the master's road racers reppin' the gold this weekend!
***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: --
Sunday: RACE @ USATF-NJ 5k Championships
Run with the GSTC-Rutgers ladies! Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)
Quotes of the Week
"Eating cake after running a 4x400 feels really...weird." -Mike Brown while eating birthday cake for Mike Brito yesterday shortly after leading off E Team 4x400
"i remember when they invented stretching" -Mike Obsuth, pretending to be Jeremy Stratton, the team's 52 year old master blaster
"What? Only two minutes rest? God $%^& it, Tafelski!" -Tim Morgan, moments before the Tuesday workout after hearing the rest between the 800s
"Ask not what the GSTC can do for you- ask what you can do for the GSTC!" -Mike Anis on Tuesday night while furiously stuffing GSTC recruiting letters during Ashwin's birthday party celebration post-workout
"Chuck, where's the barbeque chicken? This is unacceptable." -Jeff Perrella's first words upon viewing the six pizzas Chuck bought for Ashwin's birthday
"Yeah, you missed a letter- an extra s!" - Mike Anis on Facebook, regarding the mispelling of Ashwin's cake that read "Aswin"
"I'm looking forward to breaking out the GSTC singlet tomorrow and doing work." -Shawn Deandrea in a text re: Boston Marathon tomorrow
Tim Morgan Award--Clinched for 2012?
Remember last week, on Saturday after the Princeton meet, when Zak Martins lost his cell phone IN the team van, as it somehow slipped into a crack on the dashboard? And, he undid much of the van's dash to finally locate it? Well, the story isn't over.
Two days later, when team members stepped into the van for this Monday's track workout, the van wouldn't start. A look up revealed Mr. Martins left the van lights on, and sadly...this is the SECOND time this has happened in 2012, along with two other episodes of leaving the doors unlocked. This required a Tuesday trip to Sears, a brand new $117 battery, and an hour of labor from Tony Harris to pull out the old one. Strike four, Z-Mart....you have won a second consecutive TM Award nomination!
This Week: GSTC Racing Preview
Monday: BOSTON MARATHON. Mike Anis, Shawn Deandrea, Nicole Corre, and Alex Fowlie are lacing 'em up tomorrow, and conditions couldn't be worse: 88 degrees. Ouch. Good luck, be safe out there, and do some work!
Saturday: PRINCETON INVITATIONAL. Asia Washington will look to avenge a silver and bronze two weeks ago in one of the East Coast's most competitive track meets. After winning both the 200 and 400 yesterday at the Rider Invitational, she will challenge for gold in both events!
Sunday: USATF-5K MEN'S OPEN CHAMPIONSHIP. The GSTC men will look to make USATF-NJ history this Sunday, as they aim to sweep the top three team places. They've gone 1-2 numerous times, but never 1-2-3. Those three teams include the Gold Team (Anthony Harris, Adin Mickle, Edsel Flores, Mike Obsuth, Zak Martins, Zach Speigel, Norbert Kuter), The Black Team (Jeff Perrella, Luis Romero, Rollin Deas, Tim Morgan, Rob DeCarlo, Steve Bonica, Tyler Foss, Woody, Stratton), and The Ugly Team (Chuck Schneekloth, Ashwin Anantharaman, Dan Teichmann, Chris Tafelski, Adam Nalven, Mark Parisen, Keith Anacker, Nick Waclawski).
Sunday: UNITE HALF MARATHON. Big Tom Poland goes for the win and $1,000 right here in tropical New Brunswick!
Athletes of the Week: 4/2-4/8
Asia Washington. At the Sam Howell Invitational, Asia impressively finished 2nd in the 200 (24.18) and 3rd in the 400 -time (54.71). A former All-American and many-time All-ACC 400 hurdler at Virginia Tech,Asia is one of the East Coast's most dominant sprinters. A few fun facts about Asia: she has two favorite breakfast foods, including strawberries and creme instant oatmeal, and an egg and cheese bagel. When not closely monitoring her diet, her favorite dessert treat: Cold Stone butter pecan ice cream with gummy bears! Her pre-race rituals include listening to Waka or Gucci, always wearing black socks, hitting the ice tub the night before, finding the right headband to match the uniform, and visualizing the toughest workout of the week--which reminds her the race won't be anything compared to it.
Tony Harris. At the Sam Howell Invitational, Mr. Polite broke a year-old club record in the 800 meters, racing to a heat-win in 1:53.12. He later anchored the 4x400 to a fourth place finish in 49.7. Known for breaking hearts in the final stretch of any race, he especially enjoys beating Mike Anis at any distance, at any time. In terms of a favorite breakfast food- Golden Grahams, and interestingly enough- his favorite treat is gummy bears, similar to Asia. He listens to Eminem's No Love before a race, and thinks about his daughter, Kadence Jade, as well.
Athletes of the Week: 4/9-4/15
Shay Warren. A former standout at Long Island University, Shay has battled back from a knee injury and had her first meet back this weekend at Rider, racing the 4x100, 400m, 200m, and 4x400m. She placed 10th in the open 400m at 60.91 and lead-off the 4x100 relay that finished 3rd overall. Her favorite breakfast food is corn beef hash, and she LOVES strawberry ice cream as a post-race reward. She doesn't listen to music before racing, and hasn't any pre-race rituals.
Mike Brito. Mr. Brito turned 30 this Saturday, and celebrated by winning the seeded-heat of the 400 hurdles in 54.25. Although a Rider athlete finished just two tenths faster than him from a slower heat, he won the fast heat in dominating fashion. He later lead-off the 4x400 team to the club's first sub 3:20 clocking, as they finished 2nd in 3:19.51. Mike's pre-race meal is always the same: penne vodka with grilled chicken, and every pre-race breakfast is a Portugese roll with two eggs over easy. A listener of alternative rock before his races, he keeps to himnself before racing-- "not on purpose, but I just get nervous and irritable." His favorite treat? Reese's peanut butter cups!
This Week in Training
Distance
Men's 5k championship this week - here we go!
Monday - comfortable run + 8x80m strides or 8x10s hill sprint - HYDRATE!
Tuesday - Let's break up the reps a bit:
Tuesday - Let's break up the reps a bit:
1200 @5k pace, take 3 mins rest
4x300 @ mile pace, walk/jog 100m (jog 200 after the last one)
1200 @ 5k pace, take 3 mins rest
4x200 @ 800 pace, walk/jog 100m
1200 @ 3k pace (jog 200 after the last one)
Wednesday - progression run of 75% long run duration - try to get it down to 5M race pace for the last half mile or so.
Thursday - super easy 30-60 mins
Friday - If you're racing, go for a comfortable run with a few race-pace pickups thrown in - nothing crazy, just touch on race pace a few times during the course of a normal distance run. If you're not, go for 4x2k at 10k pace with 3-5 minutes recovery - check your heart rate to determine your recovery - when you're under 140, you're ready to go again. Take a full recovery and then go 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec with 200 walk/jog in between.
Saturday - shakeout for those racing OR comfortable run + 8x80m strides or 8x10s hill sprint.
Sunday - 5k Race or long run.
Wednesday - progression run of 75% long run duration - try to get it down to 5M race pace for the last half mile or so.
Thursday - super easy 30-60 mins
Friday - If you're racing, go for a comfortable run with a few race-pace pickups thrown in - nothing crazy, just touch on race pace a few times during the course of a normal distance run. If you're not, go for 4x2k at 10k pace with 3-5 minutes recovery - check your heart rate to determine your recovery - when you're under 140, you're ready to go again. Take a full recovery and then go 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec with 200 walk/jog in between.
Saturday - shakeout for those racing OR comfortable run + 8x80m strides or 8x10s hill sprint.
Sunday - 5k Race or long run.
Sprinters
Monday 5:30 @ HP TBA. Sorry. I gotta get some sleep. Text me if need be, fool!
Tuesday 400: 10x150 stride, LIFT ; 800: 45min recovery run
Wednesday 5:30 @ HP TBA
Thursday 400: 16x50 stride; 800: 45min run
Friday off
Saturday 12:00 NOON @ Bishop Ahr TBA
Sunday 400: 12x100 recovery, LIFT Half milers- 5k @ USATF-NJ Championships
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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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