Sunday, October 23, 2011

(October 17-23): NJ 5k is a Week Away!

NJ-USATF 5k is a Week Away!
The fast, slow, and medium will all converge upon Deer Path Park next week for the always-exciting NJ-USATF 5k race.  It will be, easily, the biggest turnout for any event of GSTC history, as we currently have seven teams signed up and ready to roll.  Interested in joining the fun?  Shoot us an email!  We are especially hoping to get a few more ladies jumping in- so fast or slow- or everything in between- if you wanna hop in, please let us know ASAP!
 
Ladies Only Runs
So this is getting a little complicated- here goes nothing.  If you've never run before, or have limited experience, or know someone like this, email Chelsea at cmap@eden.rutgers.edu.  If you're a Rutgers student and have experience running, drop our GSTC Rutgers ladies captain, Mel, a line at mb1067@eden.rutgers.edu.  If you're interested in jumping in next week's 5k for some fun, contact Claire at claire.tafelski@gmail.com.  
 
 
 
GSTC Invited to Millrose Games
This Millrose Games have been held since 1907- for 104 years- in Madison Square Garden in New York City.  This event has long been a tradition embraced by the international running community for generations.  That said, it came as a tremendous honor when, Friday evening, the GSTC received an email inviting them to partake in three relay events at the Millrose Games: the 4x200, Distance Medley, and Sprint Medley Relays.   

 

Harris, Warren Win GSTC 600m Time Trial
Congrats to Tony Harris and Shay Warren for winning the men's and women's 600m time trial today at Metuchen HS.  Despite windy conditions, nearly everyone race faster than the last time trial- an indicator that fitness is improving, the training is working, and that December 10's race at Manhattan College will be a fun way to start the season.  Times and videos are below; pictures can be found on GSTC Facebook page.  Sadly, the camera's battery died during the workout.  Sorry 'bout that.
 
 
Steps to Follow: Get the Gorilla 5k
Three bananas and a gorilla raided the Rutgers home game yesterday, handing out flyers to promote the GSTC's Get the Gorilla 5k on November 13.  Yes...see picture attached!  The identity of those involved shall remain anonymous for...obvious reasons!
 
We need you to help spread the word.  This race is gonna be BIG, but we need your help to make it NJ's BEST race of the fall.  Yes we're dreaming big here.  How can you help?
 
Email this link to friends.  Post it on Facebook walls.  Throw it on Twitter.  Go on Facebook, find the event, and invite your friends to it.  See it as a big bake sale for our class, and the more brownies (entries) we sell, the more money our class (running team) will have to buy everyone bags, uniforms, etc.  http://www.gardenstatetc.org/5k/gorilla.html. 
 
Students do run for free with a donation to E4E.  Target everyone: old and young, fast and slow, big and small.   
 
 
Team Runs
Monday  5:30 @ RSC
Tuesday  5:30 @ RSC
Wednesday 5:30 @ RSC
Thursday 5:30 @ RSC
Friday  4:30 @ RSC
Saturday   ---
Sunday    5k Race at Deer Path!!!
 
 
 
This Week in Training 
Distance
 
We're getting into the XC races now, so the more you can work out on xc-style surfaces, the better.  That means find some uneven ground, varied surfaces, etc.  My recollection of Deer Path park is that there are several sharp turns on the course that can really wreck your rhythm.  Get used to these types of things during your workouts.
 
Monday: Comfortable run + 8x80m strides.
 
Tuesday:  Up and down the ladder, off of a track if at all possible – grass would be ideal.  ½ mile (2 mins rest), mile (3 mins rest), 2-mile (5 mins rest), mile (3 mins rest), ½ mile, all at 8k race pace – simulate the race – that means build up on the 2-mile, step it up on the 2nd mile, and really roll on that last ½!  Don't forget to make adjustments to "race pace" for things like what shoes you're wearing, terrain, surface, etc.  These things matter.
 
Wednesday – medium run equal to 75% of your long run mileage. Run comfortably but by no means slow.
 
Thursday – 3 mile tempo (use T pace – don't run too fast!) + 8x400 at mile pace with 2 minutes rest
 
Friday – Comfortable run + 8x80m strides.
 
Saturday – Shakeout!  3-6 miles easy + strides.  Visualize Victory.
 
Sunday – USATF 5k XC Championship
 
 
Sprinters
Fantastic work today, overall.  The rest between the 600m and 150m was not as much as last time, but that's okay.  The 600m is the fitness indicator; the 150m is just race replication that is good work for a breezy October afternoon.  We need to recover Monday and Tuesday to be ready for Wednesday's alactic session, and Saturday will be a solid special endurance I workout- everyone's favorite way to begin a weekend.  I am very excited about December 10's opening day meet, as most of you are clearly putting yourselves in a great position for a GREAT winter and spring season.  Indeed, the weather is getting colder slowly...stay consistent and do the small things.  Without a meet for seven weeks, let's continue to focus on the daily process.
 
Monday:  warm up, 10x100 stride, warm down (LIFT)
Tuesday:  10 minute easy run.  Stretch.  Drills.  Five minute easy run.  Done.
Wednesday: Alactic workout (>7 secs/ no lactate build up); 4 x circuit
Thursday: warm up; 6x200 stride; warm down; (LIFT)
Friday: OFF
Saturday: special endurance I session; 4xcircuit
Sunday:  warm up; 12x50 stride; warm down
 
Time Trial- 600m Times (last time) Difference +/-
1:23.51  Tony (1:24.1)   -.6
1:23.94  Duval (1:25.2)  -1.3
1:26.98  Mark (1:33.3)   -6.3
1:28.37  Kyle  (n/a)
1:29.36  Gleb  (1:31.4)  -2.0
1:29.90  Wismith (n/a)
1:30.01  Arvid (1:31.8)  -1.8
1:30.23  Tyler  (1:33.2)  -3.0
1:31.07  Alan  (1:30.2)  +1.1
1:31.55  Christian (1:30.6)  +1.0
1:31.63  David (n/a)
1:32.04  Zach (n/a)
1:33.26  Robert (n/a)
1:33.41  Daniel (1:38.8)  -5.4
1:34.65  Andre (1:33.8)   +.8
1:35.03  Eric  (n/a)
1:36.70  Alex  (n/a)
1:38.51  Ky  (1:33.6)   +5.0
1:39.99  Stefan (n/a)
1:42.05  Brian (1:41.0)  +1.0
1:44.13  Ahmand (n/a)
1:52.25  Shay (1:58.8) -6.6
1:53.31  Alyssa (n/a)
1:54.91  Quanisha (2:02.6)  -7.6
1:57.43  Brandon (n/a)
2:07.13  Ataysia (n/a)
2:11.96  Charmayne (n/a)
 
150m
17.21  Andre
17.51  Robert
17.65  Alan
17.65  Arvid
17.67  Mark
17.69  Tony
17.82  Daniel
17.91  Brian
18.01  Tyler
18.02  Wismith
18.16  Stefan
18.34  David
18.52  Zach
18.64  Gleb
18.70  Alex
18.76  Eric
18.84  Ky
18.90  Ahmand
19.16  Duval
19.82  Brandon
20.23  Kyle
20.66  Quanisha
20.85  Shay
21.04  Ataysia
22.10  Alyssa
23.93  Charmayne
 
Videos:
600m:
 
150m:



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

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Thursday, October 6, 2011

Marathon Madness

The Garden State Track Club has over two hundred members, and most of us are mere mortals who simply enjoy working out on a regular basis.  However, a small handful ambitiously train and race marathons, and an even smaller group within the GSTC, known as the GSTC Elite, have their sights set on the 2012 Olympic Trials in the marathon.  Read below for a bit more about them...
 
 
New York City Marathon: 11/6/11
Two GSTC members are racing in NYC in early November: Rutgers student Mel Bandler and UK-born Janine "J-9" Brown.
 
Mel has now run five half marathons, yet this will be her first.  Janine is a veteran, and has run 2:50 - very fast for a woman!  Janine is running this in memory of a friend who recently lost her battle from Wegners Vasculitis.  If interested in donating, the website is below.  This was the first time I ever donated in "pounds" to a UK website, and it can be your first time, too.
 
 
Chicago Marathon:  MDM Ready for an OTQ this Weekend
While us mortals finish up our week and enjoy our Friday afternoon run, GSTC teammate Mark Del Monaco wil be boarding a plane to Chicago with one goal: to hit the Olympic Trials Qualifier of 2:19.00.  Let's put that in context for a quick second: that's 5:19 a mile.  26 times.  In a ROW.  Over two hour worth of them.  Yikes.
 
In preparation for the race, Mark has run 1,123.9 miles during his buildup, averaging 80 miles a week (yup- a hair over 11 miles a day).  With his longest run at 22.5 miles, he hopes to cash in on the $2,000 bonus for dipping under the OTQ time.  With  gear support from Puma, he trains with Sean Quigley, the 2010 USA 20k national champion, down in the South Jersey/Philadelphia area.
 
There are several pace groups in Chicago; one is chasing the sub-2:19 mark, and another is the elite women chasing 2:20-2:21.  Mark plans to roll with the world's best women from the start, and gradually move his way up to the OTQ qualifying group.  Good luck Mark- go get 'em!
 
Wanna watch it live Sunday morning?  You can do it right here:
 
 
 
Philly Marathon on 11/20: 100% Chance of Quiet Storm
Several GSTC'ers will be taking a crack at Philly, including Meghan DeCarlo, Taylor Burmeister, Mike Dixon, Steve Geiger, Ken Goglas, and Adam Nalven.  It almost feels insulting to just say, in fleeting, "yeah, they're going to run the Philly marathon", as this certainly does not capture the sacrifice they've made over the months in preparation for such an event.  Most have similar training schedules as Mark, running between 8-12 miles a day, fitting in long runs on Sundays (12-22 miles) and hard workouts during the week.  Indeed, running becomes a lifestyle, not a hobby, at this level.
 
GSTC wunderkind Jeff "Quiet Storm" Perrella also has his eye on the Olympic Trials marathon standard, but hopes to do so by hitting the half marathon qualifying standard of 65:00 down in Philly.  What's that per mile, you wonder?  4:57.  Yes, that's not a typo....4:57 a mile, 13.1 times in a row.  Being that this guy averages 4:37 a mile for a 5k....we all have hope!
 
    
 
Attached:
1.  MDM warms up rockin' the gold and black,
2.  Mel finishes the half marathon two weeks ago in Jersey City,
3.  Quiet Storm, far left wearing the Saucony orange, rolls through his debut half two weeks ago in Jersey City in 70:00.  
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Sunday, October 2, 2011

[10/3-10/9]: All in for the 10/23 5k, and the Famous Dog Attack of 2011

Calling All Distance Runners:  NJ-USATF 5k - 10/23/11
The NJ-USATF 5k race is in THREE weeks!  Being that all ages and abilities partake, our team goal is to have a HUGE TURNOUT for the race.  Everything ya need:
1.  Learn more about the race:  http://www.usatfnj.org/cross/2011_XC_Championships.pdf
2.  Sign up as USATF member (for those that haven't yet): https://www.usatf.org/membership/application/?sc=PROMO2011 (we are club/team # 385- GSTC)
3.  Sign up for the race:  https://www.usatf.org/members-only/index.asp?page=%2Fevents%2Fentry%2Findex%2Easp?eventID%3DC11033941
 
 
 
Sprinters: Manhattan College Invite - 12/10/11
Hard to believe, but we're racing in two months.  As we've discussed, only athletes ready - who have been consistent at practice- will be racing.  More to come over the next eight weeks.  Check out the picture attached- med ball work from Saturday's 2 x (8x100) with four circuits afterward!
 
 
Team Runs
Distance Runners
Monday:  5:30 @ Rutgers Student Center
Tuesday: 5:30 @ RSC
Wednesday: 5:30 @ RSC
Thursday: 5:30 @ RSC (go to Six Mile)
Friday: 4:30 @ RSC (run with the gorilla today!)
Saturday: on own
Sunday: Long run @ Six Mile Reservation (leave RSC @10am)
 
Weekend Results
First, props to Rutgers sophomore Mike Obsuth for finishing second on Friday's Mud Run at the Eco-Preserve on Livingston Campus.  Obsuth, the GSTC club record holder of 3,000m, is also one heck of an engineering student and an avid boy  
 
We've been waiting for Adin Minkle to open up his season, and finally....he did.  On Friday, he competed in the always competitive Paul Short Invite.  Despite sloppy, muddy conditions, he placed 47th of 452, covering the 8k course in 26:38 after going out in 5:04.  A solid opener for Mr. Minkle- good work!
 
After breaking the 50  mile course record weeks ago, Mike Dixon laced 'em up for yet another distance race- the Steeplechase 25k in Hillsborough (that's 15.5 miles).  Despite leading the race from wire to wire, the police officer leading Mike the way lead him....the WRONG WAY.  Whle we feel extremely bad for him, as he's quite the hard working blue collar runer, one man's misfortune is another man's luck.  Alex Fowlie, instead of placing third, moved up and finished second overall in the race, running an impressive 1:33:02 for the course, averaging 5:59 per mile, finishing second to a Brian Crowley.
 
Props to he many who raced at the Race for Mom 5k in Cranford this Saturday.  First, Claire Tafelski ran a good race, finishing in 22:00 for 17th overall and fourth woman finisher.
 
Anthony Harris won his second 5k of the season, hitting the tape in a career-best 16:37.  However, it wasn't without some controversy, as he and GSTC president Chuck Schneekloth entered Nomahegan Park together, clocking off 5:20 miles.  With 800 meters to go, they ran by a walker and his leashed dog, and said dog jumped on him.  Anthony, recognizing his moment to make a move, did so, leaving Chuck to finish in second at 16:45.
 
Coming in at third and fourth place, respectively, were Edsel Flores (17:05) and Zak Martins (17:33), both huge PRs for them.  Mark Parisen finished in 6th at 19:40, Alex Pires came in at 9th place in 20:22, and Nick Waclowski finished 11th in 20:34, almost a full-minute personal best! 
 
 
Get the Gorilla 5k
Great article on the team, the race, and the gorilla: http://newbrunswick.patch.com/articles/get-the-gorilla-getting-closer
 
Spread the word- and get a costume!
 
 
This Week in Training

Distance
 
A quick word about training paces: if you're using a track time to determine your 5k or 8k or 10k pace, but you work out on grass or a road, you better make a correction for the fact that the surface is different, and your shoes are different.  This will probably mean that a track 5k run at 5:00 pace translates into a workout "5k pace" of 5:10-5:15 if run on a slower surface with heavier shoes.  Some people are really stubborn about this and say "5:00 is 5:00" or whatever, but use your head.  In the end, it's the effort that matters, and faster running doesn't always translate into better development.  Sounds crazy, I know.  We call it "zone of proximal development" in teacherspeak.  If you've read Running with the Buffaloes, it's the scene where Adam Goucher screams in Slattery's face while hammering an interval workout.  I've heard it was even better in person.  Anyway, just don't overtrain.

Monday: Comfortable run + 8x80m strides.
Tuesday: 6 sets of 800/300, with 1 minute between 800 and 300 and 3:00 jog in between- if you remember this one, you'll remember that the key is to run the 800 and the 300 at the same pace, and the 1 minute in between should be uptempo - say between 7:30 and 7:00 pace.  Hardly a jog, but that's the point.  The 3:00 between sets is a true jog.  Do these at 5k pace.  Make sure you warm up and cool down thoroughly.  Again, if you can do this off a track, do it.
 
Wednesday – medium distance run – this should 75% of your long run mileage at a moderate pace.
 
Thursday - Super easy + strides
 
Friday – Fartlek runs of 8-10x 3:00 on, 2:00 off.  Like the 800/300 workout, the "off" segments should be run at a decent pace.  If you can't maintain this pace of the "off" segments, then it means you're running the "on" segments too fast.  This is the difference between 10 fartlek cycles and a set of ten 800 repeats.
 
Saturday - Comfortable run + 8x80m strides. 
 
Sunday - Long run.


 
Sprinters  
We are going to push back the time trial a week, which leaves us all with one more week of training before it.  Saturday's 100's were a strong effort in the muddy grass.  Now, we'll come back Monday with an alactic workout, Wednesday with a special endurance I session, and Saturday morning we'll rip a few 200s for fun!
 
Monday:  6:00 @ Roosevelt (alactic workout); one-leg sprint hurdles, med ball lunges, hurdle hops, bounding x 40m
Tuesday:  10x100 stride (high knees last 10m); LIFT
Wednesday:  6:00 @ Roosevelt (special endurance I session)
Thursday:  14 x 50m strides; LIFT 
Friday: OFF
Saturday: 3x200 FAST (full recovery)
Sunday: 10 minutes easy running; stretch; LIFT

 

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Sunday, September 11, 2011

[Week of 9/12-18]: Fall Racing Begins: 2 Golds, Gorilla PRs, BBQ Re-Rescheduled

BBQ Re-Scheduled
We are rescheduling the BBQ to THIS SUNDAY, September 18.  We have made arrangements for great weather.
 
The distance run and sprinter workout will start at 9:30 at Tamaques Park in Westfield.  Need directions?
 
We're all busy, indeed, but let's make it a priority to come together as a club and enjoy our company and a sunny day after we all workout.  Tyrone said it best- we have so many talented individuals on this club- we have so much to share and learn from each other.  So be there!
 
Oh, and regarding food, as Mr. Perrella says, "Bring your own beef" to grill, or at least bring something to contribute!  Also, don't forget to bring an Essays 4 Equipment donation for our program that serves low-income runners in New Jersey- be it new or gently used trainers, spikes, shorts, sports bras, race shirts, etc.
 
 
Team Van Leaves RSC @ 8:30.  Then goes to Metuchen HS @ 9:00. Long run / sprinter workout starts at 9:30AM.  BBQ follows @ noon!
 
 
Welcome
Although we had over eighty Rutgers students sign up to join the GSTC this Friday at the Involvement Fair (more on that later), we welcome four officially: Alex Witt, Robert Klink, Belmax DeJesus, and Nicolai Naranjo.  The first two are Rutgers students, and the latter, owning a 14:24 5k PR, is a graduate from UMass who is currently finishing some hotel management classes in Europe.  When he finishes and returns to the states....watch out!  Belmax is a friend of Claire who will be joining us for the first time at next week's team BBQ!

Props
The fall racing season is officially in full swing, and before we recap this week's results, let's first thank Chelsea Mapa, Zach Spiegel, Kyle Flyer, Zak Martins, and Mike Obsuth.  They spent several hours at the GSTC table talking with hundreds of Rutgers students about the club. Eighty signatures later, we thank them for their help.  You guys rock!

Okay, onto the results.

First, a HUGE day for Mark Del Monaco on Monday.  He placed 27th overall in the USA 20k Championships with a very fine 68:04.  His quest to qualify for the trials is just a month away, at the Chicago Marathon, and things are clearly going quite well.  Great work, Mark!


That same day, Tim Morgan won his hometown race, the South Plainfield Labor Day 5k, in 16:57.  Great job Tim...now start doing more running than yard work!  http://www.bestrace.com/results/11/110905SP5.HTM

Also that Monday, Mike Anis ran a final marathon tuneup race at the Woodbridge 10k, where we placed 5th, a few minutes ahead of GSTC half miler Wismith Francois, who placed 9th in his hometown race.

In action this weekend, we first give props to Tony Harris for winning his first 5k race ever.  In just his second race all-time, he ran an evenly-paced race, unleashing a powerful kick in the final 400m to win the Cody Foundation 5k in Cranbury in 17:02.  Meanwhile, the GSTC Gorilla also had a big day, running 19:32 and PRing by 34 seconds over last week- along with winning its age group!

Finally, props to Mike Anis for placing 5th overall in the Lehigh Valley Marathon today!  His 2:45.02 effort not only qualifies him for Boston this coming year, it enables him to jump in early on the registration- tomorrow.  Great job, Mike.

Team Runs/Workouts
Monday: Distance 5:30 @ RSC
Tuesday: Sprinters 6:00 @ Roosevelt
Tuesday: Distance 5:30 @ RSC
Wednesday: Distance 5:30 @ RSC
Thursday: Distance 5:30 @ RSC
Thursday: Sprinters 6:00 @ Roosevelt
Friday:  Distance 4:30 @ RSC
Saturday: - - - -
Sunday:  TEAM BBQ @ Tamaques Park, Westfield
              Team Van Leaves RSC @ 8:30.  Then goes to Metuchen HS @ 9:00. Long run / sprinter workout starts at 9:30AM.  BBQ follows @ noon!
 
 
This Week in Training
 
Distance
Time to put a hold on the mileage.  We're going to turn up the quality now.
Monday: Comfortable run + 8x80m strides. 

Tuesday: 12x800 at 5M race pace, 3:00 recovery.

Wednesday - Skip the progression run.  Run the same duration + 10 mins moderate.  Keep it under control.

Thursday - Super easy + strides

Friday - 20 mins warmup, 5mi tempo run at T pace, 20 minutes cooldown.

Saturday - Comfortable run + 8x80m strides. 

Sunday - Long run with the middle third of the run at approximately 1/2 marathon pace.  Complete the run at an honest aerobic pace.
 
Sprinters
Monday:          recovery day: 10x150 (exaggerated knee lift, final 20m); LIFT
Tuesday:        5 x 400 (n, n-1, n-2, n-3); 4min rest; then 3 x circuit (drills w/ med balls; core; hurdle flexibility)
Wednesday:  recovery day: 10 x 50 easy; LIFT
Thursday:       2 x (6x100 quick w/ exaggerated knee lift) @60sec rest (between sets: 3xcircuit: hurdles w/ med balls, bounding, plyos)
Friday:             recovery day: 15min run; stretch, 6x100 stride; 5min run; LIFT
Saturday:        OFF
Sunday:          8 x 12 seconds/ HILL (full recovery) 
 
 
Below are starts from Sunday's 11:00am session.  Remember acceleration/push mechanics we discussed.  Watch youself AND others.  Be your own coach.  It takes a lot of time to save, upload, and tag these links.  Make the most of this.




--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

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Sunday, September 4, 2011

[September 5-11]: Harris's Breakthrough Double; Couch to 5k Program; Team BBQ Sunday!


Welcome to the GSTC
We'd like to welcome eight fabulous folks to the GSTC email thread; five of them are Rutgers students: Sara Grossman, Amanda Sorensen, Soibhan Notley, Ryan Kim, Neil Verano, and Thomas Segear.  Claire Tafelski, sister of GSTC Head Coach Chris Tafelski, impressively finds time to run despite her heavy work schedule as lawyer, and Matt Zabgara, a 400/800 specialist from Kean University, also join us.  Welcome to NJ's coolest running email list!
 
 
Week in Review: Jimmy D 5k & Sprinters Time Trial
This weekend was a fruitful one for GSTC'ers, as Saturday was the sprinters' big day, and Sunday was an enjoyable 5k race right here in New Brunswick.
 
First, major props to Tony Harris for an incredible weekend of racing.  Harris, the anchor of the GSTC club record holding 4x400 relay, trained hard all summer in preparation for his first fall distance season in preparation for his transition to the 800 meters.  On Saturday, he placed second in the 600m, rolling through the 400m in 54.9 and finishing at 1:24.1.  The next day, in his first ever 5k race, he placed third (out of 862) in 17:02 at the Jimmy D 5k. (5:29 pace), just ten seconds behind the winner.  Wow....now that's an impressive back-to-back double.
 
More about the Saturday sprinter time trial.  While results for all seventeen are below, Tyrone Ross and Danny Johnson passed their first benchmark in their quest to qualify for the 2012 Olympic Trials.  Ross, pulled through the first 400m by Harris, showed the strength and aerobic power of a national contender in the 400m, hitting the 600m tape in 1:23.9.  Johnson won both the 150m and flying 40m, with times of 16.03 (21.36 pace for 200m) and 3.88.  On the women's side, Shay Warren won the 600m (1:58.7) and flying 40m (5.04), while Quanisha Booker took the 150m (20.79).  Again- see all results below!
 
Back to the Jimmy D race--the GSTC's local New Brunswick contingent put five in the top twenty.  After Harris, Edsel Flores was 6th (17:23), Zach Spiegel 8th (17:33), Zak Martins 16th (18:08), and Alec Moran 18th (18:15).  Rutgers junior Marcus Gigliotti joined his Rutgers classmates by placing 43rd (19:47), while Nick Waclawski (21:26) and Renae Powell (32:24) also ran for the black and gold.
 
Finally, in its much anticipated season opener, the GSTC Gorilla ran 20:06- good for 53rd place.  It hoped to break 20:00, but got distracted by the boxes of bananas before the race, resulting in a subpar warm-up.  While disappointed, it was a state-leading mark for gorillas, so it was happy.
 
(pictured: Renae Powell after the race, the GSTC at the starting line, Tony with 800m to go) 
 
Results:
 
 
Couch to 5k Running Program
We are excited to announce the impending roll-out of our new program, the Couch to 5k Program.  It is designed to support beginning runners, and we have narrowed down the director of this program to three candidates.  We hope that, by next week, we'll have the program up and running! 
 
 
Defining Success
If you're looking for inspiration, this 5:00 clip is for you.  Thanks to Sidharth Rishi Mehta for passing this along.  On a side note, we have much love for Rishi: a medical student who has NEVER participated on an organized running team, he has been religiously training with the sprinters since early summer. Sadly, he tweaked his hamstring weeks ago, but he's on the mend and will be returning soon.  Thanks again for sharing this, Rishi, and see ya soon!
 
 
 
Team BBQ- SUNDAY, 9am @ Tamaques Park (Westfield)
Let's get fired up for the GSTC Team BBQ this Sunday!  We'll start with a long run at 9am (gotta beat the heat), then time for some grilling, a frisbee, and some VERY IMPORTANT team awards.  It's a potluck, so bring some yummies.....AND ALSO BRING USED RUNNING GEAR FOR E4E (SHOES, SPIKES, SHORTS, RACE SHIRTS, SPORTS BRAS) 
 
 
This Week in Training
Distance
Monday            on own
Tuesday          5:30 @ RSC (Rutgers Student Center- meet in front of Info Desk)
Wednesday    5:30 @ RSC
Thursday         5:30 @ RSC
Friday               4:30 @ RSC (will go to pond at Cook for 400s)
Saturday          on own
Sunday             9:00 @ Tamaques Park (Westfield- leave RSC @ 8:30)  
 
Sprinters
Tuesday            6:00 @ Roosevelt Park
Thursday           6:00 @ Roosevelt Park
Saturday            9:00 @ MHS (leave for South Orange hills)
 
Distance Plan (cjtafelski@yahoo.com)
 
Again, keep mileage the same as last week if you have reached your mileage goal. If you haven't, and you feel ready, step up another 6-10 miles. If you increase, keep the percentages the same.
 
Monday - comfortable run + 2x1-2-3-2-1 on a track. Jog 100m super easy between each. Do the 100s at 800m pace, the 200s at mile pace, and the 300s at 5k pace. Remember that a 300 at 5k pace feels very easy. Don't screw this workout up by running the 300s too fast. This should be alactic work. If you run this workout too fast, you will not be ready for Tuesday's work or wednesday's progression.
 
Tuesday - another fartlek of 8-10x3:00 on, 2:00 off. Remember to keep the recovery honest. It's better to go 6:00pace/7:00 pace than to go 5:30pace/8:00 pace. You should be approaching threshold and end the workout feeling like you could do 2 more if you had to.
 
Wednesday - progression - you know the deal. Go on feel. After a few of these in a row it can be easy to compete against your previous runs. Don't race yourself. If you don't feel good, don't force it.
 
Thursday - super easy.
 
Friday - grass 400s - 20x400 on 3:00 (meaning you start each one every 3 mins) run at 5k pace and keep the recovery honest, kind of like the fartlek. Don't go all quenton cassidy and try for 60.
 
Saturday - comfortable run + 8-10 hill sprints.
 
Sunday long run - get some quality miles in the middle - again, go on feel. Don't force it! Maybe we can try the 6 burgers and a 10k challenge at the bbq?
 
 
 
Over twelve years of coaching, rare has it been when I've gone home and said, "Wow- I am content with everyone in my sprint group."   That happened Saturday, no doubt, as you ALL showed guts in the 600 meter time trial.  That said, doing three time trials in 90 minutes is a LOT of stress, and microtrauma, the stuff you don't even know exists, is there for sure.  So we're going to spend the first part of the week recovering, with the hardest session being Saturday's hill work out up in South Orange.   Road Trip!
 
Monday:          5 minutes recovery running, 10x50 stride, 5 minutes recovery running
Tuesday:        (6:00/Roosevelt): gentle warm up (NO DRILLS);  2 x (8x100 17-20sec; 30sec rest); between sets- 2 x circuit (core + hurdle flexibility)
Wednesday:  10 minutes recovery running; stretch; 5 minutes recovery running
Thursday:       (6:00/Roosevelt):  2 x (2 x 4:00) whistle fartlek ; three circuits between sets (med ball throw, plyos, core)
Friday:             OFF
Saturday:        (9am/MHS):   8 x 15 sec hills, full recovery.  Then 1x300 HARD on flats  (Ross- 8 x 20sec, then 1x300m)
Sunday:          OFF   
 
Sprinter Time Trial Results (600m, 150m, flying 40m)
 
Heat One
Tyler (1:33.02, 17.60, 4.42)
Andre (1:33.8, 16.82, 4.21)
Mark (1:33.3, 17.6, 4.40)
 
Heat Two
Gleb (1:31.4, 18.3, 4.63)
Alan (1:30.2, 18.40, 4.43)
Ky (1:33.6, 17.69, 4.52)
Arvid (1:31.8, 16.99, 4.17)
 
Heat Three
Christian (1:30.6, 17.26, 4.24)
Daniel (1:38.8, 17.92, 4.49)
Brian (1:41.0, 18.47, 4.59)
 
Heat Four
Quanisha (2:02.6, 20.79, 5.09)
Shay (1:38.8, 20.96, 5.04)
Claudia (2:13.5, 21.92 5.16)
 
Heat Five
Tyrone (1:23.9, 16.28, 4.30)
Duval (1:25.2, 17.28, 4.27)
Tony (1:24.1, 17.27)
Danny (1:36.5, 16.03, 3.88) 
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

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