The Official Blog of the GSTC: [August 22-28]: A Top Ten Finish for M Del M!

Props

A big shout to the lone GSTC racer this weekend, Mark Del Monaco. He cracked the top ten in the Puma Five Miler yesterday in Westford, MA, finishing in at 26:52. While prepping for a possible Olympic Trials marathon qualifier this fall, Mark continues to race well throughout the East Coast this summer.

http://www.coolrunning.com/results/11/ma/Aug20_PUMA5M_set2.shtml

Another shout out to Tim Morgan who, thankfully, was able to complete all runs this week without getting lost.

Finally, props to Shay Warren and Tyrone Ross who have been acting as player-coaches while I've been on vacation.

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.

Team BBQ

September 11- be ready- Tamalques Park in Westfield. More to come. Yeah.

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 Four: Sprinters (chuckschneekloth@hotmail.com)

Although volume has been bumped up a bit, this week is quite similar to last for a few reasons. First, we won't introduce anything new while I'm on the West Coast. Second, your week of testing is the first week in September, and much of this mesocycle has been geared toward said testing. Finally, general prep phase calls for us to touch on a variety of systems- leaning more on aerobic than any other time in the plan. For now, keep all lifting at 10-12 reps, with 3-4 sets. Tyrone and I will be creating a template of weight room work upon my arrival back to Jersey. As always, make sure you do all the small things for every session; every workout plays a different role in your fall development. I'm excited to get back in a week and begin the testing!

Monday 8x150 stride (knee lift final 20m) Lift

Tuesday (Roosevelt @ 6:30) Two circuits (plyos, hurdle flexibility); 4 x 600m (broken: 2 x 300 @ :45 rest); 4min/set; two circuits (core, bounding)

Wednesday 8 min recovery run, 6 x 50m stride, 8 minute recovery run; Lift

Thursday (Roosevelt @ 6:30) Fartlek 6 x 4:00; four circuits (plyos, hurdles, core, lunges)

Friday OFF running; lift

Saturday (Roosevelt @ 12:00noon) Extended warm-up; 8 x 50m starts (acceleration/ push mechanics)

Sunday OFF

Distance (cjtafelski@yahoo.com)

Here's the plan for the week - you'll see that it's almost entirely the same as last week. Build the pyramid. We're up to 10 hill sprints, and you can extend them to 12 seconds. Remember - the steepest mofo you can find, and hammer it. Do not go longer than 12 seconds. The purpose to to recruit muscle fibers without accumulating lactate. If you do, it will take you longer to recover from the session. Neuromusclular recovery is very fast, but metabolic recovery takes much longer. You want to isolate the neuromuscular work - so no more than 12 seconds. K? Thx.

Second, with regard to Tuesday's fartlek - it is far more important that you keep the recoveries steady than it is for you to hammer the pickups. I'd rather you run 6:00/7:00 than 5:30/7:30. The purpose of an extended fartlek effort isn't to make it a continuous interval session - we will get to that later in the fall. Run on feel - the recovery shouldn't be slow - it should be honest - push it a bit. For more on this, check out part III of Jay Johnson's "Fundamentals of Running" talk on www.coachjayjohnson.com.

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

T - fartlek effort totaling 12% of mileage - 2x 1:00, 2:00, 3:00, 2:00, 1:00 with 3:00 recovery between each. Not all of the pickups have to be the same intensity.

W - Progression run 15% of week's mileage

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

F - 15 min warmup, 4 mile tempo at 10k pace + 10sec, 15 minute cooldown, 6x80m strides

Sat - 12% of mileage plus 10x8-10 second hill sprints on the steepest hill you can find

Sun - Long Run - 20-25% of mileage - groove the last 1/3 of the run - get yourself moving pretty well at the end.

Onward!

Garden State Track Club

USATF & RRCA Members

2011 President's Cup &

Penn Relays 5k Classic Team Champions

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