Wednesday, February 11, 2015

(2/9-2/15): Blair Qualifies for USAs; Road Relay Handoffs; Millrose Relays Announced




THE WEEKLY EMAIL

Last night, Kanye also said Anis should have been club MVP
Road Relays
The Art of the Hand Off

Once you've selected your partner, the next step is selecting the handoff.

There are thousands of handoff options to select from...here are just a few.

Approach #1: Spin Handoff
For those that enjoy dancing and running simultaneously.











Approach #2: Stand and Smile Handoff
Perfect for the camera and sharing that special moment with your partner.



Approach #3: Superhero Handoff  
Only to be done by professionals.  Please don't try this at home.  











Approach #4: Two Hander Handoff
It's akin to rocking a baby.  Just don't drop the baby.  












Approach #5: Hot Dog Handoff.
This can be a very dangerous handoff approach.  You must-hard-ly try it.





















Approach #6:  Happy Handoff
For those who are here for a fun time with their friend. Smile and pass.  











Approach #7: No-Look Handoff
If you wanna be fancy or, for whatever reason, confuse your partner or spectators, this is your best option.












Approach #8:  Delicate Handoff
For those teams that really, really, really don't want to drop the baton.  


Approach #9:  Sprinter, aka Blind, Handoff
Accelerate, extend your arm backward, keep a wide open hand, and hope your partner places it there.  This is often used in the 4x100 relay.  












Approach #10: Pro Handoff
For those hoping to break local, national, world, or universe records: every milli-second counts!  Full extension and keep your eyes on the baton at all times.  Michael Jordan tongue-wagging is optional.





 

 

aGSTC SPRING PLAN
WEEK SIX
Those who have paid dues will have the spring training plan sent to them on Monday, it is built around the team schedule.  It will be done via a google doc.  There are other plans available as well.  Pay your yearly dues here.

Intermediate/advanced 1500m-5k: on the track for indoor and outdoor track, 6-7 days a week of running, 2 weekly workouts and a long run

Intermediate/Advance Marathon: 6-7 days of runningThe focus being on a weekly workout and long run

Beginner 5k-HM: 4 days a week of running focus on weekly workout and long run

Email ken_goglas@hotmail.com for access to other plans or a specific individualized plan that fits your needs and goals.

 

Spring plan built around USATF-NJ team races here

 

Marathon Plan (Intermediate/Advanced) here

 

5k-Half Marathon Beginner: here

Kyle's Kandyland
by Kyle Price

Kyle's Korner is a segment of the Club's weekly email that will focus on reacquainting you with a different current club member each week. We will catch you up on how they are doing with regards to their training, their lives, and other general nonsense. This segment intends to be informative and educational while attempting humor in a purely inoffensive way. Mostly.

 

This week on Kyle's Korner we talked with an athlete whose name you've all heard, but whose story with the club might surprise you. Tyrone Ross has run and won some big time races wearing a black and yellow uniform and is a well recognized athlete where ever he goes. He pushes himself to the max at practice and motivates everyone else around him while doing so. Whether he is taking on the roll of athlete or coach, his personality is always energetic.


 

 Tyrone Ross

Ross running on the 2013 Club National Championship 4x400 Relay

 

Kyle:  Hello Tyrone!  Thanks for joining us!

Mr. Ross: Thanks for having me. It's about time sprinters get some love in this popular corner of yours!

Kyle: I'll admit, I've been distance heavy so far. So let's change it. What brought you to the Black and Yellow?

Mr. Ross: Not too many people know this but Chuck and I were teammates in high school. Back in 2010 we reconnected and discussed a club he was starting and shortly after I was the first member of the sprint group.

Kyle: So you are a founding club member? These are the stories we love to hear. Can you tell us how things have changed/improved in the club over the years? Some of your favorite moments?

Mr. Ross: Yes I am! The uniforms have definitely improved for one, but I'll let Chuck tell that story lol. Obviously funding and sponsorship has been a tremendous help for all of the distance runners to get all the gear the sprinters don't. A lot of favorite memories go back to day one when no one was around and training in the parking lot in my high school and the 4x4 at Club Nats was pretty cool. Last weekends trip to Boston takes the cake though!

Kyle: I heard about a lot of amazing things happening in Boston, including a win by you correct?

Mr. Ross: Yea I ran well considering I didn't feel the best warming up. I always run well on that track though so it's one of my favorites.

Kyle: I hear there was a good conversation about this email segment as well, always nice to know that I have fans.

Mr. Ross: Ha yes there was plenty of jokes. I demanded to know who Kyle was and it started from there lol.

Kyle: I'm going to have to start dying my mohawk different colors again if the natural look isn't getting me noticed.

Mr. Ross: Lol yea see if that works.

Kyle: Now you said you were teammates with Chuck in high school, who was faster?

Mr. Ross: I was faster than him but not by much.

(Editor's note: Chuck beat him in a 600m time trial in December, 1994) 

Ross passes Princeton's 4x400 anchor leg in last year's Tiger Invitational

Kyle: I hear whispers and rumors about the wheels that are fearless leader used to have. What's it like being coached/guided by your former teammate? Were you two good friends in high school which helped you get reconnected for the club?

Mr. Ross: He was 2 years ahead of me so we didn't hang out much but we were great teammates. It's a little weird that I'm still running and he's coaching but we make it work.

Kyle: Well he does try to run when he gets the chance and isn't injured.

Mr. Ross: Yea his diet does him no favors either.

Kyle: Yeah he's the Herman Road cookie monster.

So what helps make Tyrone Ross the phenom sprinter he is?

Mr. Ross: Never settling. I always feel like I can be better. I also don't believe anyone loves track more than I do.

Kyle: Good words to train by. What are you looking forward to this coming spring season? I know you are probably also ready to have another great performance at the Millrose games like in Boston.

Mr. Ross: I'm just looking forward to training in warm weather and if all goes well running 45. Millrose has always been good to me. I won there in HS, college and got 3rd as a pro in the 500.

Kyle: That's an impressive resume! But even I can run a 45 in a 300, I would think you'd be looking to go faster than that.

Mr. Ross: Lol I'll take it as comes so we'll see.

Kyle: What do you do in your spare time away from running? Or does our great sport take all your spare time?

Mr. Ross: Well I am a financial advisor at Merrill Lynch so taking care of my clients takes a lot time. I also read a lot, and speed time volunteering and mentoring youth.

Kyle: A "Jack of All Trades". Financial advisor by day, sprinting hero to America's youth by night. Do you have a costume?

Mr. Ross: Yea, a well-tailored suit.

Kyle: Dappeeer. Well you did win best dressed at the banquet after all.

Mr. Ross: Indeed!


 

Kyle: Well I won't keep a super hero from his duties, one last question. What is your go-to get pumped up jam?

Mr. Ross: well, I don't listen to music before I before I compete, but Taylor Swift shake it off gets me ready to take over the world.

Kyle: Surprising till the last sentence. That's all the time we have for this week. Thank you for talking with us!

Mr. Ross: You're welcome. And thank you!

Kyle: Tune in next week to see who we interview

WEEKEND RESULTS

Blair Qualifies for USAs

Ithica, NY- Club high jump record holder Montez Blair qualified for USAs at the Greg Page Relays, winning with a leap of 7-0.5.  The talented Cornell alum, who finished 3rd at USAs in 2013, also finished third in the  long jump at 22-7 3/4.

Leonard Wins at Ursinus
Ursinus, PA- Micah Leonard continues to inch closer to her PR and the USA qualifier, as she won the triple jump in 39-2 this weekend at the Frank Colden Invite.  Teammate Lily Anderson long jumped 14-7.75.
  
Epps Wins, .22m From USAs
Newport News, VA- In her black and gold debut, Christina Epps won the triple jump this weekend at the CNU Vince Brown at Christopher Newport University.  Her mark of 12.58m falls just .22 shy of the USA qualifier.

Trio Compete in Boston
Ramirez and Lowry will be the SMR anchors at Millrose

Boston, MA- In their final preparation for Millrose Games, three athletes competed up in Boston at the Blue and White Invitational.  Dylan Lowly 
ran aGSTC #2 with a 1:53.84i 800m, as training partner Larry Ramirez ran 1:54.29.  They are both set to be anchoring the Spring Medley Relays this weekend.  Derrhyl Duncan ran the 200m (22.35) and 400m (50.00) as he preps for the SMR and 4x200 relay.



 
Millrose Games Relays Announced

Men: Sprint Medley Black Team

Isaiah Gill (200), Jamal Roberts (200), Tyrone Ross (400), Dylan Lowry (800)

 

Men: Sprint Medley Gold Team

Derrhyl Duncan (200), Ish Robbins (200), Mark Parisen (400), Larry Ramirez (800)

 

Men: 4x200 Gold Team

Derrhyl Duncan, Isaiah Gill, Jamal Roberts, Ish Robbins

 

Men: 4x200 Black Team

Herman Kirkland Jr.George ErazoKevin AndersFlex Jackson

 

Women: Distance Medley Gold Team

Ally Black (1200), Shené Davis (400), Alyssa Marie (800), Lindsay Prettyman (1600)

 

Women: Distance Medley Black Team

Nicole Salge (1200), Grace Chong (400), Erin LaCosta (800), Aimee Chegwidden (1600)

 



2015 adidas GSTC
Spring Racing Schedule

March 1            Road Relays V
March 22          Miles for Music 20k      All Divisions
April 25            Clinton 15k                     All Divisions
May 2                Newport 10k                   Open Men, Women
May 25             Ridgewood 10k               Masters Men
June 6              *College Ave Mile             All Divisions
June 15            President's Cup                Open Men
June 28            Lager Run                        Masters Women


2015 adidas aGSTC
Winter/Spring Track Schedule
February 4        Monmouth Showcase     
February 14      Millrose Games
February 14      Monmouth  Open
April 3-4            Sam Howell (Princeton)
April 11             Rider Invite
April 17-18        Larry Ellis (Princeton)
April 23-25        Penn Relays
April 25             TCNJ Lions Invite
May 11              Swarthmore Last Chance
May 30              GSTC Invitational (Highland Park)
June ?               USATF Club Nationals

It's time to pay your 2015 Team Dues.
The club has many operating expenses that depend on membership dues.


Check your enclave Facebook pages for enclave group runs.  

The team has two under-the-lights track practices at Highland Park HS: Monday and Wednesday (5:30pm).  We also train Saturday mornings at 10:00am at the same location.  All are welcome....come do your workout!


Quotes of the Week

"By the way, I've been in Kyle's Korner now for about an hour.  Is this my punishment for making fun of him last weekend in Boston?"  -Tyrone Ross, via text

"Tim (Morgan) just asked the bartender if they could microwave his coffee at triumph Brewery."  -Mike Loenser, via FB chat

"One of my athletes just ate six apple pies at McDonald's.  I've never been more proud as a coach."  -thrower Matt Wagner

"Keeping the Friday streak alive.  Another brisk 10+ miles in the books.  Cheers to all the runners out there who never let 
winter weather slow them down.  I.  Can't.  Feel.  My.  Face."  -Brian Weitz, via FB

"If I've learned thing from the Super Bowl, it would be that running is always the answer."  -sprinter Miles Lewis via FB

"So I was going on the GSTC blog to see the spring schedule and make a racing schedule and it's all about erections....." -C. Callan, via text.  We don't see the problem here, but we took this all down yesterday anyways.




The Anis Angle

"Three reasons to buy a Tom Tom this weekend: Washington's Birthday, Valentine's Day, and Lincoln's Birthday."

 

 

 

 

 

aGSTC Runs

 



 

The Highland Park track is always cleared and we run there Monday and Wednesday nights at 5:30, and Saturdays at 10:00am.  All are welcome!

 

 

Steady Striders

 

Do you run 9-12 minute mile pace on your runs?

 

Come join the aGSTC Steady Striders!  They have their own Facebook Group Page, coach, and group runs.  Email gardenstatetrackclub@gmail.com and we will introduce you to our two co-captains, Amy and Erika.

 

 

 

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adidas Garden State Track Club | 944 Herman Road | North Brunswick | NJ | 08902

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