Welcome
We are super excited to welcome seven runners to the GSTC weekly email list: Mike Dixon, Cullen Davis, Carlos Rosario, Allan Mandujan, Simon Montique, Jaris Rousseau, and Brian Antosiewicz. Mike has been one of NJ's most decorated and accomplished road racers for the past three years, as he owns gold medals and course records at the National College Blue Ridge Marathon, Indian Trails 15k, HAT Run 50k, Clinton Country Run 15k, and my favorite, the Half-Wit Half Marathon. Cullen is a superstar from North Brunswick who joined us for his first GSTC run today; with PRs of 4:14.00 and 1:53.32, he is by far one of Middlesex County's most promising distance runners in county history. However, that makes THREE runners from North Brunswick on this list now....I'm not sure if we can handle any more!
Carlos and Allan are both New Brunswick students and distance runners. Carlos ran 20:04 for 5k last year, and this is Allan's first running team.
Simon and Brian will be joining the sprint group tomorrow. Simon is a triple jumper, hurdler, and sprinter from Edison HS, while Brian is a 50 second 400m runner from Metuchen who know attends the track-less Kean University, just like Jaris...who ran 58.13 in the 400 hurdles in 2010 before Kean shut down their program shortly thereafter.
Running Warehouse Support
In an opening gesture that suggests more may follow, Running Warehouse (www.runningwarehouse.com) has offered all GSTC members discounted costs of all items (evidently discount depends on item) and free shipping. Please use the discount code GSTCD in the coupon section of the shopping cart!
Sprinting General Prep Starts Tomorrow
You all got phone calls, so you all know- meet at Metuchen HS tomorrow at 5:30. From there, we will caravan over to Roosevelt Park, the spot of our summer training program, and begin training at 6:00 sharp. Thanks for being on time, and let's ge ready to work hard and have some fun! This week's emphasis is on mobility and movement, not fitness or aerobic development. See workout schedule below.
Facebook- Please Become a Fan!
We are VERY CLOSE to submitting our many applications, and we very much want to have the biggest FB fan base of any East Coast track club. Right now, we just passed Shore AC and are second only to CPTC by about forty fans. Click below if you haven't already!
GSTC Team BBQ- September 11
Details are on their way, but save the date! In Westfield's Tamaques Park, probably noonish....after a team long run. Meet your teammates, meet the coaches, meet Tamaques Park...and lots of great food!
Team Workouts
Monday: Sprinters- 6:00 @ Roosevelt Park (meet Metuchen HS at 5:30)
Distance- 5:30 @ 106 Bayard (road run)
Tuesday: Distance- 5:30 @ 106 Bayard (drive to Six Mile for 5:45 start)
Wednesday: Sprinters- 6:00 @ Roosevelt Park (meet Metuchen HS at 5:30)
Distance- 5:30 @ 106 Bayard (road run)
Thursday: Distance- 5:30 @ 106 Bayard (drive to Six Mile for 5:45 start)
Saturday: Sprinters- 10:00 @ Roosevelt Park
Sunday: Distance- 9:00am @ TBD (let's pick a new spot...)
As with last week, most of this running is comfortable, but don't be afraid to open it up and roll if you feel like it. Still, stay away from threshold.
The general plan is to move the Monday, Tuesday, Friday, Saturday runs up 5-7 minutes from last week. 6x100 strides after the runs on Monday and Saturday.
Hill repeats Tuesday and Friday - this can be done mid-run if you choose and if it's easier to get to a good hill that way. We're going for 5 reps on Tuesday and 6 on Friday. ALL OUT for 8-10 seconds on the steepest hill you can find, with complete recovery. If you choose to do this mid-run, Go 3-4 miles, do your hill reps, then 3-4 more miles.
Wednesday - 60-70 minutes progression run like last week.
Thursday is super easy - 40 minutes or OFF day. Don't be afraid to take it if you need it, but remember there's a difference between needing an off day and just not feeling like it. You know what that difference is. If you need it, take it and don't look back.
Long run Sunday - Another 80-100 minutes, but I'd like to try to dial the pace down a bit on long runs from 45 minutes to the end. If you're going at Six Mile, it would probably be a good idea to do the first 45 minutes on the trail and the next 45 (if you're going 90) as an out-and-back on the towpath at a faster pace.
As our first week back, we will emphasize the basic foundational needs of sprinters: flexibility, movement, relaxation, and stride length.
During our Monday, Wednesday, and Saturday sessions, we will do a combination of drills, extended strides with short recovery, and circuit work. Indeed, ingredients such as hills, strength, core work, plyos, and aerobic development are essential to the recipe, but these are best to be slowly integrated, in stages, during the general prep phase of training.
The other days should be spent reinforcing what we do together, in the form of warming up, 8-12 x 100 stride, and warming down. Enjoy these relaxed, opening weeks....while they last.
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Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions