[August 145-21]: Puma, Ambulances, & Essays 4 Equipment

Welcome!

Let's welcome five new runners to the GSTC email list this week: Jasmeen Horne, David Alston, Scott Migliore, Ravell Batchelor, and Isaiah Hampton.  Three of them- Jasmeen, Ravel, and Isaiah- will join the sprint group.  Jasmeen is a former standout at JP Stevens, while Isaiah (half miler) and Ravel (11.7/23.5) attend Bergen County and Middlesex County Colleges, respectively.

 

David is a masters runner who got into running after attending Newark Arts HS during his stay in the military, while Scott, a current graduate student at Rutgers GSE and student-teacher at Westfield in the fall, has come painfully close to breaking 20:00 for a 5k.  Welcome everyone.

 

Props

First, props to Marl Del Monaco for picking up Puma as a sponsor.  The GSTC now has two sponsored runners, as Jeff Perrella is backed by Saucony.  Next is our team deal....coming sooner than later, no doubt.

 

Next, props to Jake Nevius for being the first GSTC member to be taken away from a practice in an ambulance this past Wednesday.  Okay, perhaps we should be commending him on calmly responding to a head cut from a low-hanging tree during out 70-minute progression run.  We're glad you're okay, and we're impressed you were back on your feet and running just two days later!  Who said running isn't a contact sport? 

 

Finally, congrats to Mike Dixon. Yesterday, he cruised to an easy win in the Mahlon Mayhem 50k up in Mahon Dickerson Reservation.  In preparation for the upcoming VT50 race, Mr. Dixon rolled through the 31 miles over rocky trails in 3:31- not a bad training run, solo, for the win.  And how does he celebrate the next morning?  With an hour run.  Wow.

 

Wait...one more result just came in, but Tim Morgan isn't picking up his phone to verify Mike Anis' claims regarding Mr. Morgan's trail half marathon today.  He allegedly ran 1:50, took a few wrong turns, lost a few minutes, and placed tenth.  Hmmmm....pick up your phone, good sir, so we can hear all about the wrong turns!

 

 

More GSTC Outreach: Essays 4 Equipment

Essays 4 Equipment (E2E) is another outreach initiative by the Garden State Track Club with hopes to bring underserved youth runners in New Jersey  the resources they need to be successful.

During the team barbeque on 9/11, GSTC members will bring any running gear they no longer use (spikes, watches, shorts, hats, gloves, trainers, race shirts, bags, etc.).  The GSTC Board will contact high schools directly in Newark, Trenton, and Camden describing the resources available.  Interested students (not coaches) will need to write short persuasive essays requesting equipment, and after timely board review, the club will disperse available resources appropriately.  Club members are also invited to consider purchasing requests if interested.

 

This Week in Training

Team Workouts: Sprinters

Tuesday- 6:30pm @ Roosevelt (near Plays in Park)

Thursday- 6:30pm @ Roosevelt (" " " ")

Saturday- 3:00pm- @ Roosevelt (" " " ")

 

 

Team Workouts: Distance

Monday- 5:30 @ 106 Bayard New Brunswick (street run)

Tuesday- 5:55 @ 106 Bayard (will drive to Roosevelt Park with sprinters- start run at 6:30)

Wednesday- 5:30 @ 106 Bayard (drive to Six MIle for progression run)

Thursday- 5:55 @ 106 Bayard (will drive to Roosevelt with sprinters- start run at 6:30)

Sunday- 9:00am Six Mile (Canal/Blackwell Mills)

 

 

Week Three: Sprinters (chuckschneekloth@hotmail.com)

Monday                                             12x100 stride (knee lift final 20m)           Lift

Tuesday  (Roosevelt @ 6:30)        Two circuits (plyos, hurdle flexibility); 3 x 600m (broken: 200m- 30s rest-200m-30s rest-200m); 4min/set; two circuits (core, bounding)

Wednesday                                       15min recovery run,  6 x 50m stride        LIft

Thursday (Roosevelt @ 6:30)                    Fartlek 3 x 6:00; four circuits (plyos, hurdles, core, lunges)

Friday                                                             OFF running; lift

Saturday (Roosevelt @ 12:00noon)         Extended warm-up; 8 x flying 50m w/ 20m lead-in; NO circuits

Sunday                                                           OFF

 

Week Three Notes:  

Monday we continue to work on stride length in the final stages of a sprint race by consciously lifting our knees in the final 20m.  Tuesday's speed endurance session brings us closer to the 600m test in late August; Thursday we continue to build our capillary bed and develop our aerobic capacity.  While last Saturday we worked on acceleration and push mechanics, this Saturday we work on maximum velocity- the middle part of a sprint race. Biomechanics are different here, as we emphasize stride frequency and an erect running posture with chin-to-pocket arm action.  Again, it is imperative that we continue to develop our top-end speed in the midst of our heavy-volume-season build-up. 

 

Saturday's Acceleration/ Push Mechanics Session

Please watch below videos for arm drive, powerful (not fast) & long stride length, neck/head alignment, triple extension,

http://www.youtube.com/watch?v=kZXoEF7ou0k

http://www.youtube.com/watch?v=zcnDLefRF8A

http://www.youtube.com/watch?v=t9N48OCgr9Y

http://www.youtube.com/watch?v=D4UVWAtRrEs

http://www.youtube.com/watch?v=HVHXv4Z_ios

http://www.youtube.com/watch?v=qq3ulGrBaT8

http://www.youtube.com/watch?v=ShXkQcD_OBY

http://www.youtube.com/watch?v=stLEA2HH2hA

http://www.youtube.com/watch?v=5ZD04632UyI

http://www.youtube.com/watch?v=3tCHE3yUR9M

 

Distance (cjtafelski@yahoo.com)
 

Here's the deal for the week - you should be elevating your mileage according to what we've been doing for the last few weeks - very few of you have -mailed me with your weekly mileages and your max from the last few years, so I'm going to try something different.

If you are at your peak mileage form the last 2 years, hold it for a week and repeat last week's work. We are still far away from races of significance so it is important to take the long view. Base training is unprofound and unexciting, but it will pay tremendous dividends if you are loyal to it. Do not run too fast on the "comfortable" days. As a friend of mine who has run World Cross, World Indoor, and World Outdoor told me about her post-collegiate training, the most important thing she learned post-college is how to run easy without pushing the pace. If you are undisciplined in this regard, you will complete the base phase feeling physically and mentally fatigued at a time when we will be looking to fire up the intensity.

Again, most of this running is comfortable. Start out easy and let the pace work itself out. If you are concerned that this is too loose and you want to talk about it more, e-mail me and we'll work out some specifics.

M - 12% of week's mileage, 8x8-10second hill sprints on the steepest hill you can find

T - fartlek effort totaling 12% of mileage - no times/paces to hit, just get 10-15 minutes of uptempo running in - break it up however you want.

W - Progression run 15% of week's mileage

Th - Super easy 40-50 mins (10% of mileage)

F - 12% of week's mileage, 8x8-10second hill sprints on the steepest hill you can find

Sat - 12% of mileage plus 6x80m strides

Sun - Long Run - 20-25% of mileage

So for a 70 mile week, this will be:
M 9 + hills
T 9 w/fartlek work
W 12 progression run
Th 7 super easy
F 9 + hills
Sat 9 + strides
Sun 15

Tailor it to your goal mileage total. Again, if you need a day, take it and move on. Your job is to train consistently, not to take a day off if you need it and try to make up for the lost mileage on the otehr 6 days. If you need a day off, the mileage is not "lost." There are too many distance runners out there who are slaves to their training logs. If you aim for 55 miles for a week and you need a day off on Thursday and only do 48 as a result, so what? The day off will make you a better runner, but running for the sake of hitting a mileage total will not.