Hurdlers Hammer at Monmouth
Brussard Wins 110 High Hurdles; 400IH Go 3-4-5-7 in Spring Opener
West Long Branch, NJ-- The GSTC opened up their spring track season yesterday at the Monmouth Opener against forty-one teams, and despite windy and colder conditions, came away with some big performances.
Alan Broussard, making his hurdling debut of 2012, had an incredible day. First, he placed fourth overall in the 400IH in 54.59; hours later, he thundered to his first collegiate invitational victory, capturing the 110HH gold while fighting a +2.5 headwind (see attached picture). Check out his win here: http://www.youtube.com/watch?v=I5MKneGG-PY&feature=youtu.be.
The intermediate hurdle crew had a dominating day, placing 3rd, 4th, 5th, and 7th overall. Mike Brito (54.50) lead the charge, followed by Broussard, Ricardo Garcia (55.02), and Mark Parisen (56.18). These were all career-best season openers...a great sign for the 2012 season.
See the crew go 1-2-3-4 in the second of four heats here: http://www.youtube.com/watch?v=5WrsCUMKmhk&feature=youtu.be.
Other top ten finishes included Matt Sunga (4th/LJ), Jibril Beamon (8th/LJ; 5th/TJ), and Tony Harris (10th/1500).
Harris anchored the 5th place SMR in 1:56.2, teaming with Brito, Broussard, and Marquis Cole to finish in 3:34.81. 3:33.76 was 2nd, with ESU winning in 3:31. Watch Tony Polite go to work in the final 100m, catching and nearly passing the entire field: http://www.youtube.com/watch?v=KNZCQdE0MHA&feature=youtu.be.
MDM Places 13th in Dallas RnR Half
Dallas, Tx- Mark Del Monaco, the GSTC globe trotter this spring, has again laced 'em up in a different state, today racing at the Rock-n-Roll Half Marathon in Dallas, Texas. He finished 13th overall in 73:39, as visiting a friend brought him to the Lone Star State. We are excited that he'll finally be racing in JERSEY, where he belongs, this Sunday in the USATF-NJ 15k Championships.
Team Runs This Week
Tuesday's Team Track Time was AWESOME last week, as we had 16 runners training on the track. Let's shoot for twenty this week, and hopefully more can stay for dinner afterward, too....we had a fun time feeling like we were in college again!
Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (food + drinks @ Olive Branch to follow!)
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: 9:30am TBA
Sunday: USATF-NJ Championships @ Indian Trails 15k
Run with the GSTC-Rutgers ladies! Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)
A Special Welcome to New Members...
We used to welcome all new runners in the weekly email, but then we stopped. No explanation, but this week is a special week, and we'd like to welcome several talented newcomers to the GSTC family.
First, let's welcome Shawn D'Andrea. A graduate of Philadelphia University, he has impressive PRs of 71:29 (half) and 2:31:39 (marathon). We're excited to say he will make his gold and black debut this Sunday at the 15k USATF-NJ Championships. Next, we're excited to welcome Mel Newbery to the email list. She is the only runner in club history to attend a run BEFORE making the list. A Princeton junior, she has run 16:35 for 5,000m. Yes, this was no typo. Damn. And, out of no where, Chuck's old man fills out a team application and mails it in. This 62 year old can run sub-21:00 when healthy...let's get that master's team ready to roll!
Yes, The Tim Morgan Award is BACK
#1: Jeff Perrella. "I know a cool deli just a mile down the road" after today's long run. This, of course, turns into an eight-car caravan of confusion, as we drove all over to find this "deli just a mile down the road." If we didn't get texts the day of Road Relays AND the 20k asking for directions, we might show some mercy, but please- someone get this guy a map, or a GPS, or something.
#2: Tim Morgan. "Hey, I'm on the campus, but I didn't bother to research where it is. Where is it?" Call ten minutes after the start of the USATF-NJ Meeting this Thursday, whereas Mr. Morgan arrived just twenty minutes late.
#3: Cheyenne Ogletree. As the story goes, three cars parked along the same spot, at the same time, after Road Relays in late February. She allegedly read the street parking sign and assured everyone "We're good to park here!" A $65 parking ticket later resulted in emails nominating the event. One week she's athlete of the week, the next....ouch.
Quotes of the Week
"Where's our band of misfits at, coach?" - GSTC sprinter Brian Dennis, text to Chuck looking for the team upon arriving to Monmouth Opener track meet
"Why learn from your mistakes when you can just keep repeating them?" -Tim Morgan, during today's long run
"Just saw a shady van leaves the (Busch campus) suites. You know anything about that?" -GSTC-RU runner Mike Obsuth text to Chuck, after dropping Simon Vuong off after track meet, who saw the van while throwing a football in the courtyard
"The only reason I'm hanging on is to not get beat by a girl." -muttered during today's long run, while pack of eight guys (and one woman, Mel Newbery) ran 14 mile LR at 6:31 pace over hilly River Road course.
"Pick me up a fat sandwich or I quit the club tonight." -Jeff Perrella text to Chuck prior to USATF-NJ Meeting. He settled for a few pieces of cold pizza a half hour later.
Athlete of the Week: Alan Broussard
Alan placed 1st and 4th in the 110HH and 400IH, respectively, at this weekend's Monmouth Opener.
He is a sophomore at Middlesex County College. A former standout at JP Stevens HS, he juggles work (short-order cook at Polo Tropical), track practice, and school. He joined the club one year ago, and he has most certainly attended the most GSTC sprint practices out of anyone in the group. Before buying a car last month, Alan would walk 1.5 miles to practice three times a week from his residence in Edison to Metuchen HS.
Last year, he finished his season as the only GSTC athlete to score in two events at the USATF Club Track and Field National Championships, placing 7th in the 400IH (54.33) and 8th in the 110HH (15.22).
This Week in Training
Distance
15k coming up this week!
Monday - comfortable run + 8x80m strides (or 8x8s hill sprints)
Tuesday - 4-5 sets of 4x400 at 5k race pace. Within each set, take equal time of active rest at distance run pace. Jog 3 minutes between sets.
Wednesday - moderate run of 75% long run duration
Thursday - Super easy 40-60 mins
Friday - if you're racing on Sunday, go for a fartlek run with 4 or 5 15k race pace pickups. Keep it light, go on feel. You want to go into Sunday feeling fresh. If you're not racing, go for a 4-6 mile tempo run at T pace. Make sure you adjust your T pace for the terrain, temperature, shoes, surface, etc. Use your head - don't just go by what the charts tell you.
Saturday - if you're racing, go for a shakeout run and strides. If not, go for another comfortable run and strides.
Sunday - 15k race OR long run.
Sprinters
Monday: 5:30 @ Highland Park. 400: 3 x (3 x150/100 w/ 50m walk rest) @ 800m; 800: 3 x 1000/200 (5k/800) circuits rest 90/4
Tuesday: 400: 10x100 (wu/wd) LIFT; 800: 20min, 2x(8x100 stride), 20min
Wednesday: 5:30 @ Highland Park. 400: 3 x (3x60) @ 200m pace (rest 90/full); 800: 3 x (2x150) @ 400m pace w/ 50m walk + circuits
Thursday: 400: wu, 12x50 stride, wd LIFT; 800: 45min recovery run
Friday OFF
Saturday NOON @ Bishop Ahr. 400: 3x300 @ 1200 pace(w/ hurdles), 2x200 @ 400. 800: 3 x (500/300/200) @ 1600 rest 75/4
Sunday 400: 10x150 stride (wu/wd); 800: 70min run
--
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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