Friday, April 13, 2012

Re: 5k Road Championships 4/22

Gentlemen,

The 5k Championship is almost upon us. Here are the nuts and bolts. Look for your name to see which squad you are on.

Who: After much deliberation, we have decided to spread the talent around. This does not mean that I will be doing another pin-up calendar, but what it does mean is that we will have 3 teams that will compete for the top spot and take 1-2-3. Everyone, down to our 5 and 6 guy need to bring their A-Game if this going to work. When we get down to the 5k range, there are a lot of guys who come out of the woodwork and drop a solid performance. We have to be prepared for some stiff competition since we aren't guaranteed anything. Note: If you want in, let me know and I can get you on a team ASAP!

A-The Gold
Anthony Harris, Adin Mickle, Edsel Flores, Mike Obsuth, Zak Martins, Zach Speigel, Norbert Kuter,

B-The Black
Jeff Perrella, Luis Romero, Rollin Deas, Tim Morgan, Rob DeCarlo, Steve Bonica, Tyler Foss, Woody, Stratton

C-The Ugly
Chuck Schneekloth, Ashwin Anantharaman, Dan Teichmann, Chris Tafelski, Adam Nalven, Mark Parisen, Keith Anacker, Nick Waclawski, Urok (I refuse to spell it correctly)

What: Stomp the Monster 5k, Grand Prix Points on the line http://www.stompthemonster.org/Event_5KRun.html . It's also likely there will be a biergarten (think of a beer fountain) trip afterward since there is one right nearby.

When: The race starts at 10:30 AM, in the middle of that mid-April heat.

Where: Marlboro, NJ

From the website: Directions to Race:
From Route 18 South: Exit 29, left on 520, left on Wyncrest, right on Recreation Way
From Route 18 North: Exit 25A to Route 79, left on School Rd, right on Wyncrest, left on Recreation Way
Garden State Parkway South: Exit 123, Route 9 South, 18 South (follow directions above)
Garden State Parkway North: Exit 98, 138 East, 195 West (left exit), 34 North, 18 North (follow directions above)
From Shore Points: 34 North, 18 North (follow directions above)
From NJ Turnpike: Exit 8, 33 East, Route 9 North, right on Taylor Mills Rd, left on Lafayette Mills (becomes Wyncrest), left on Recreation Way
Parking Information:
Parking is available on-site using the following address: 1979 Township Drive Marlboro, NJ 07746
Parking is also available at the Marlboro Library: 1 Library Ct & Wyncrest Dr. Marlboro, NJ 07746-1184
Parking is also available on side streets off of Kennedy Dr.

Why: Because the gods willith it.

How: The team van leaves 10 Dennis Street, New Brunswick at 8:30 AM. All are welcome to drive straight to the race or get a ride from Chuck in the van.

Race Registration: http://www.active.com/running/marlboro-nj/stomp-the-monster-5k-run-and-festival-2012-sa640

Email: Shoot me your bib number as soon as you know it so I can submit the teams as early as possible.

Clerical Information for new members and for all to consider:
USATF-NJ Race Info:
Find your membership number: https://www.usatf.org/membership/help/number.asp 
Join/Renew your USATF-NJ Membership: https://www.usatf.org/membership/application/
New members: E-mail a copy of your driver's license to: services@usatfnj.org
GSTC Membership - If you haven't submitted your application and dues for 2012, make sure to do so before the event (insurance purposes). Membership application: http://www.gardenstatetc.org/images/GSTC_Membership_Application.pdf

Feel free to email me back with any questions.

Harris, Washington Lead Charge in Princeton; Women Win 15k; Ashwin's Birthday

Washington Finishes Top Three in 200 & 400

Harris Wins Two Races, Breaks 800m Club Record at Sam Howell Invitational

 

Princeton, NJ: Asia Washington had a great day at the races, placing 2nd in the 200m (24.18) and 3rd in the 400m (54.71) yesterday at the Sam Howell Invitational hosted by Princeton University.  While both races were club records, her 400m race also broke the previous meet record of 54.90.  

 

Tony Harris continues his outstanding season, as he won heat four in a PR and GSTC record 1:53.12.  The former record holder of 1:54.15, Chris Heibell, couldn't be reached for comment last evening (sulking maybe?).  Harris also anchored the 4x400 relay in 49.7, which won the second heat in 3:22.69; this placed fourth out of nineteen relays.  He teamed with Mike Brito (51.2), Ricky Garcia (49.6), and Duval Sewer (51.5).  Check out Tony winning his 800m heat here http://www.youtube.com/watch?v=4WFWE32FkNs&feature=youtu.be, and check out the 4x400 doing what they do best, win: http://www.youtube.com/watch?v=0iYzHaR0ERs&feature=youtu.be

 

All four relay members came off a race within 90 minutes of the relay, so the 3:22 was on tired legs.  Brito crept closer to the club record of 53.33, as he ran 54.01 and finished third overall.  Just behind him was Alan Brussard, who finished fourth in 54.28.  Garcia ran 55.45 to place third in the second heat, and Sewer ran 1:58.22 to also grab third in his heat of the 800m.        

 

The B Team of Alan Broussard, Marquis Cole, Mark Parisen, and Ish Robbins ran 3:29.77 for the win in heat three, with the C Team of Antonio Gaines, Tyler Foss, Jaris Rousseau, and Daniel Brathwaite just behind them in 3:31.24.  The D team ran 3:35.58, falling just .02 short of outleaning the CPTC A team.  Felix Osorio, Norbert Kuter, Zak Martins, and Eric Weber all made their first Princeton University appearance, teaming up for the effort.  Check them out here: http://www.youtube.com/watch?v=Vfa22qMAyTA&feature=youtu.be.

 

On Friday action, Chris Heibell ran 3:58.06 in the elite 1500m race, placing 41st out of 62.  Hometown hero Timmy Morgan also ran a season-best of 15:13.41, finishing 50th out of 62 finishers.

 

Results here: http://www.goprincetontigers.com/ViewArticle.dbml?SPSID=46878&SPID=4268&DB_LANG=C&DB_OEM_ID=10600&ATCLID=205410166

 

 

 ***Team Runs...Ashwin's Birthday***

Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (BIRTHDAY CAKE + PIZZA AFTER THE RUN!!!!!!!!!!)
Wednesday: 5:30 @ RSC
Thursday: 5:00 @ RSC
Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)
Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center
Friday: 4:30 @ RSC
Saturday: 9:30am TBA
Sunday: LONG RUN TBD
 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)



Women Win USATF-NJ 15k Team Title

Middletown- Last week, we reported our women finished second overall in the USATF-NJ15k Championships.  It appears that, too, was an April Fools line.  When the results were published days later, the foursome of Cheyenne Ogletree, Erin Higgins, Meghan DeCarlo, and Karen Auteri had a total team time of 4:15:37, nearly three minutes better than the runner-up time of 4:18:03.  This put the ladies tied for first place in the USATF-NJ Open Women's standings, as both the GSTC and RVRR now have 18 points after two championship grand prix races.  The 5k in two weeks should be an exciting team race to watch!

 

Also, congratulations to GSTC'er Tara Rutkowski who placed 11th in the three mile race at the Indian Trails 15k, winning her age group in 26:51!


 

Quotes of the Week

 

"There's no scholarships to Ivy League schools.  In fact, there really is no benefit to Ivy League athletics, outside of getting into a school you shouldn't have, like me."  -Tom Poland, reflecting on his time at Columbia University

 

"I lost my phone in the team van today, Chuck.  I mean, it's literally IN the van somewhere, maybe near the engine."  -Zak Martins (see below)

 

"That is the Garden State Track Club, winning ANOTHER heat of the 4x400 relay today.  What a great day for them!"  -Sam Howell announcer after the B team won heat three, which followed the A Team's win in heat two.

 


Fantastic TM Award Nomination

It doesn't get much better than this.  Half miler Zak Martins is driving the team van to Princeton, rocking out with his iPhone connected to the van's radio.  Goodness knows what happens next, but moments later, it slides into a crevice under the cup holders on the dashboard.  He attempts to pull it out with the adapter wire it's hooked up, and....it disconnects, and slides down into a deep, dark abyss.  Fortunate for him, unfortunate for his nomination, he and some teammates were able to remove a part of the dashboard after the meet and locate his phone ten hours later.  Awesome. 

 

Check out the final 150m of Timmy's race Saturday, battling a mustache that rivals even Jeffrey Perrella's best work:

http://www.youtube.com/watch?v=H860zZ1RKCE&feature=plcp&context=C447a13bVDvjVQa1PpcFPoWq_YxnMRwGTnb6zp2QrnqlQrJ7FBIZI%3D

 


This Week in Training

Distance

Two weeks until the 5k - let's cut it down!

Monday - comfortable run + 8x80m strides or 8x10sec hill sprints
Tuesday - 6x800 at 5k pace with 2 mins rest.  Take a full recovery, then finish with a hard 400, recover fully, then bang out a hard 200.  
Wednesday - moderate run of 75% long run duration.
Thursday - super easy 40-60 mins
Friday - threshold run - 4-6 miles at T pace.  Make sure you adjust for surface, temperature, wind, etc. when determining your pace.  It's better to run a few seconds per mile slow than it is to run too fast.  Finish with 3x300 at mile pace, mile pace -2sec, and mile pace -4 sec (so for a 5:00 mile, you would go 55/53/51)
Saturday - comfortable run + 8x80m strides or 8x10sec hill sprints
Sunday - long run - get it down to near threshold for the last few miles.

Sprinters

Monday    5:30 @ HP   400: 2 x (10x100) @ 800m (50m walk back rest); 800: 4 x (4 x 250) w/ 50m rest @ 1600; 4min/set

Tuesday   400: 8x150 stride, LIFT ; 800: 45min recovery run

Wednesday  5:30 @ HP  400 & 800: 3 x (2x100) @ 200 pace (1:00/5:00)

Thursday 400: 10x50 stride; 800: 35 min easy run

Friday  off, or shae-our run + strides

Saturday  @Rider Invitational

Sunday  400: 8x100, LIFT  800: 60-70min run




--
Garden State Track Club
USATF & RRCA Members
2012 US Open SMR Champions
2011 USATF-NJ Open Team &
20111 Penn Relays 5k Classic Team Champions
 

Monday, April 2, 2012

Hurdlers Hammer at Monmouth; Tim Morgan Award Returns

Hurdlers Hammer at Monmouth
Brussard Wins 110 High Hurdles; 400IH Go 3-4-5-7 in Spring Opener

West Long Branch, NJ-- The GSTC opened up their spring track season yesterday at the Monmouth Opener against forty-one teams, and despite windy and colder conditions, came away with some big performances.

Alan Broussard, making his hurdling debut of 2012, had an incredible day.  First, he placed fourth overall in the 400IH in 54.59; hours later, he thundered to his first collegiate invitational victory, capturing the 110HH gold while fighting a +2.5 headwind (see attached picture).  Check out his win here: http://www.youtube.com/watch?v=I5MKneGG-PY&feature=youtu.be.

The intermediate hurdle crew had a dominating day, placing 3rd, 4th, 5th, and 7th overall.  Mike Brito (54.50) lead the charge, followed by Broussard, Ricardo Garcia (55.02), and Mark Parisen (56.18).  These were all career-best season openers...a great sign for the 2012 season. 
See the crew go 1-2-3-4 in the second of four heats here: http://www.youtube.com/watch?v=5WrsCUMKmhk&feature=youtu.be.

Other top ten finishes included Matt Sunga (4th/LJ), Jibril Beamon (8th/LJ; 5th/TJ), and Tony Harris (10th/1500).  

Harris anchored the 5th place SMR in 1:56.2, teaming with Brito, Broussard, and Marquis Cole to finish in 3:34.81.  3:33.76 was 2nd, with ESU winning in 3:31.  Watch Tony Polite go to work in the final 100m, catching and nearly passing the entire field: http://www.youtube.com/watch?v=KNZCQdE0MHA&feature=youtu.be.


 MDM Places 13th in Dallas RnR Half
Dallas, Tx- Mark Del Monaco, the GSTC globe trotter this spring, has again laced 'em up in a different state, today racing at the Rock-n-Roll Half Marathon in Dallas, Texas.  He finished 13th overall in 73:39, as visiting a friend brought him to the Lone Star State.  We are excited that he'll finally be racing in JERSEY, where he belongs, this Sunday in the USATF-NJ 15k Championships.

Team Runs This Week
Tuesday's Team Track Time was AWESOME last week, as we had 16 runners training on the track.  Let's shoot for twenty this week, and hopefully more can stay for dinner afterward, too....we had a fun time feeling like we were in college again!
Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (food + drinks @ Olive Branch to follow!)
Wednesday: 5:30 @ RSC
Thursday: 5:00 @ RSC
Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)
Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center 
Friday: 4:30 @ RSC
Saturday: 9:30am TBA
Sunday: USATF-NJ Championships @ Indian Trails 15k

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)

A Special Welcome to New Members...
We used to welcome all new runners in the weekly email, but then we stopped.  No explanation, but this week is a special week, and we'd like to welcome several talented newcomers to the GSTC family.

First, let's welcome Shawn D'Andrea.  A graduate of Philadelphia University, he has impressive PRs of 71:29 (half) and 2:31:39 (marathon).  We're excited to say he will make his gold and black debut this Sunday at the 15k USATF-NJ Championships.  Next, we're excited to welcome Mel Newbery to the email list.  She is the only runner in club history to attend a run BEFORE making the list.  A Princeton junior, she has run 16:35 for 5,000m.  Yes, this was no typo.  Damn.  And, out of no where, Chuck's old man fills out a team application and mails it in. This 62 year old can run sub-21:00 when healthy...let's get that master's team ready to roll! 
 
Yes, The Tim Morgan Award is BACK
#1: Jeff Perrella.  "I know a cool deli just a mile down the road" after today's long run.  This, of course, turns into an eight-car caravan of confusion, as we drove all over to find this "deli just a mile down the road."  If we didn't get texts the day of Road Relays AND the 20k asking for directions, we might show some mercy, but please- someone get this guy a map, or a GPS, or something.

#2: Tim Morgan.  "Hey, I'm on the campus, but I didn't bother to research where it is.  Where is it?"  Call ten minutes after the start of the USATF-NJ Meeting this Thursday, whereas Mr. Morgan arrived just twenty minutes late.  

#3:  Cheyenne Ogletree. As the story goes, three cars parked along the same spot, at the same time, after Road Relays in late February.  She allegedly read the street parking sign and assured everyone "We're good to park here!"  A $65 parking ticket later resulted in emails nominating the event.  One week she's athlete of the week, the next....ouch.
 
Quotes of the Week
"Where's our band of misfits at, coach?" - GSTC sprinter Brian Dennis, text to Chuck looking for the team upon arriving to Monmouth Opener track meet

"Why learn from your mistakes when you can just keep repeating them?"  -Tim Morgan, during today's long run

"Just saw a shady van leaves the (Busch campus) suites.  You know anything about that?"  -GSTC-RU runner Mike Obsuth text to Chuck, after dropping Simon Vuong off after track meet, who saw the van while throwing a football in the courtyard

"The only reason I'm hanging on is to not get beat by a girl."  -muttered during today's long run, while pack of eight guys (and one woman, Mel Newbery) ran 14 mile LR at 6:31 pace over hilly River Road course.  

"Pick me up a fat sandwich or I quit the club tonight." -Jeff Perrella text to Chuck prior to USATF-NJ Meeting.  He settled for a few pieces of cold pizza a half hour later. 

Athlete of the Week: Alan Broussard
Alan placed 1st and 4th in the 110HH and 400IH, respectively, at this weekend's Monmouth Opener.

He is a sophomore at Middlesex County College.  A former standout at JP Stevens HS, he juggles work (short-order cook at Polo Tropical), track practice, and school.  He joined the club one year ago, and he has most certainly attended the most GSTC sprint practices out of anyone in the group.  Before buying a car last month, Alan would walk 1.5 miles to practice three times a week from his residence in Edison to Metuchen HS.

Last year, he finished his season as the only GSTC athlete to score in two events at the USATF Club Track and Field National Championships, placing 7th in the 400IH (54.33) and 8th in the 110HH (15.22). 


This Week in Training
Distance
15k coming up this week!

Monday - comfortable run + 8x80m strides (or 8x8s hill sprints)
Tuesday - 4-5 sets of 4x400 at 5k race pace.  Within each set, take equal time of active rest at distance run pace.  Jog 3 minutes between sets.
Wednesday - moderate run of 75% long run duration
Thursday - Super easy 40-60 mins
Friday - if you're racing on Sunday, go for a fartlek run with 4 or 5 15k race pace pickups.  Keep it light, go on feel.  You want to go into Sunday feeling fresh.  If you're not racing, go for a 4-6 mile tempo run at T pace.  Make sure you adjust your T pace for the terrain, temperature, shoes, surface, etc.  Use your head - don't just go by what the charts tell you.
Saturday - if you're racing, go for a shakeout run and strides.  If not, go for another comfortable run and strides.
Sunday - 15k race OR long run.

Sprinters
Monday: 5:30 @ Highland Park. 400:  3 x (3 x150/100 w/ 50m walk rest) @ 800m;    800:  3 x 1000/200 (5k/800) circuits  rest 90/4
Tuesday: 400: 10x100 (wu/wd) LIFT; 800: 20min, 2x(8x100 stride), 20min  
Wednesday: 5:30 @ Highland Park.  400: 3 x (3x60) @ 200m pace (rest 90/full); 800:  3 x (2x150) @ 400m pace w/ 50m walk + circuits 
Thursday: 400:  wu, 12x50 stride, wd LIFT; 800:   45min recovery run
Friday  OFF
Saturday   NOON @ Bishop Ahr.  400: 3x300 @ 1200 pace(w/ hurdles), 2x200 @ 400.  800: 3 x (500/300/200) @ 1600  rest 75/4
Sunday    400: 10x150 stride (wu/wd); 800: 70min run




--
Garden State Track Club
USATF & RRCA Members
2012 US Open SMR Champions
2011 USATF-NJ Open Team &
20111 Penn Relays 5k Classic Team Champions
 

(April 2-April 8): Poland Crushes Field, Course Record at USATF-NJ 15k Championships

Poland Prevails as Men Go 1-2 in Team Scoring
Middletown- GSTC superstar Tom Poland landed his first career USATF-NJ Championship this morning, as he sizzled to a 48:18 victory and $300 pay day for the win.  Running stride for stride with Mike Rolek, Poland actually fell a few strides back at mile 8, only to open up a six second lead in he final mile.  His time, a swift 5:12 pace over one of the hilliest and most challenging courses in the state, crushed the course record by a  blistering 90 seconds. Wow.
 
Meanwhile, the men's team put an impressive eight finishers in the top thirteen spots.  Running his best race in gold, Mark Del Monaco was the team's #2 man in 50:30 (6th), with the always steady Adin Mickle (7th) just behind him in 50:33.  A minute behind was the ever reliable Ken Goglas (51:31/8th), and next was Shawn D'Andrea, a 2:32 marathoner from Philadephia University making his black and gold debut (52:00/9th).  Closing out the men's scorers were the Blomfield College upstart Luis Romero (52:08), old man Chuck Schneekloth (52:53), Dan Teichman (54:55), Edsel Flores (56:33), and Zach Speigel (59:37).  The top seven GSTC runners would have won the race in 2009 (Luciano De Olivera won in 54:38).  The remaining men all ran very solid races, including 51 year old and 2000 and 2005 Indian Trails Champion Jeremy Stratton (59:39), NYC facial hair king Steve "This Course Was Easy, from what I remember, in 2003" Bonica (59:47), Rob DeCarlo averaged 6:36 pace en route to a fine 61:20 finish, and Kenny Huryk finished in 65:31.
 
The ladies, sadly, were a bit short-handed due to injury and last-minute lineup changes. Regradless, they did run well, with Cheyenne Ogletree once again leading the way. Finishing second overall, Ogletree averaged a very impressive 6:26 per mile finshing in 59:48.  In second, running her best race for the GSTC, was Erin Higgins, who dipped under 7:00 pace to hit the tape at 64:29, with Meghan DeCarlo right on her heels at 64:55 and Karen Auteri finishing up the scoring four in 66:24.   Rounidng out the team was Claire Tafeski (69:27),  Cathy Stutzman (76:23), and Prudence Jones (1:42:22).  It appears they placed second, but team results have yet to be published.
 
Individual results can be found here:  http://raceforum.com/2012/it.html
 
And, at West Point, Tim Morgan placed third in the 5,000m, running a very evenly paced 15:19, with mile splits of 4:58-4:56-4:56.  The 2012 prophecy continues! 
 
 
Your Monday Highlight: Tim Morgan Award Update
 
1.  From the Banks of the ol' Raritan:  Rutgers freshman Robert Klink runs first part of Wednesday progression run with jeans on.  After a mile of refusal, he finally agreed to wear shorts from Dan Teichmann's house.  Really, you can't make this stuff up.
 
2.  In a time crunch before today's race, Mike Anis was asked to fill out an application for Mark Del Monaco, as Mark was running late from Philadelphia.  You know, where it says "First Name" you write the first name; phone number, you write the phone number, etc.  Sure enough, in today's results, Mark's results read:  Del Monaco Mark.  C'mon, Anis!
 
3.  Half miler Wismith "Big Willy Style" Francois receives two texts Thursday that the team run was at 5:00 @ RSC.  What time does he show up and send a text asking, "It's 5:35-where is everybody??"  Yeah.....
 
4.  Sprinter Andre Sylvester texts that he couldn't go to practice Monday because "My phone broke, so I couldn't call you, and my glasses broke, so I couldn't drive to practice."  Sorry, but these excuses are shadier than the back side of a building.
 
5.  Newcomer sprinter Mike Brown told Chuck, "Hey, I live off campus- where do I go for practice?"  After agreeing to pick him up on campus, we realize Mike lives 70 minutes away, in Bergen County, as a commuter.  We suppose that's technically off campus... 
 
 
Team Runs This Week
Our second Tuesday Track Time was even bigger than the first, and what great energy was on the track!  Let's keep it going for week #3....

Monday: 5:30 @ Rutgers Student Center
Tuesday: 6:15 @ RSC (food + drinks @ Olive Branch to follow!)
Wednesday: 5:30 @ RSC
Thursday: 5:00 @ RSC
Thursday:  6:30 @ Sneaker Factory w/ Jeff Perrella & Nicolai Naranjo (email jeff.perrella@gmail w/ questions)
Thursday: 8:00-9:00 Yoga w/ Shawnee @ Cook Rec Center
Friday: 4:30 @ RSC
Saturday: 9:30am TBA
Sunday: 9:00am RIVER RUN LONG RUN (Easter Sunday)
 

Run with the GSTC-Rutgers ladies!  Mon & Wed @ 4:30, Tues, Th, Fri @ 1:30 (meet @ Rutgers Student Center)
 
ESU Connection
We forgot to give props to Chris Schneider, a distance star for East Stroudsburg University, who also ran for the GSTC last year both in the East Regional USATF Championships and USATF National Championships in the DMR.  Anyway, he ran a big 5k PR last weekend at the Monmouth Opener in 15:23, and he also brought on board a fantastic new recruit, Sam Jennsen, who has run 1:55 and 4:28 dufrig his four years at ESU.  We're excited to have them both on board come early May!

 
College Ave Mile
June 10th.  It's coming.  The First Annual College Ave Mile is just two months away.  Check check check it out: http://www.gardenstatetc.org/college/mile.html.
Sprinter's Saturday Pizza Meeting
We had pizza and had a meeting.  Here is the picture to prove it.  Goals were set, expectations were refined, and the remainign schedule was discussed.  Dream BIG!
   
 
Quotes of the Week
 
"Do you have an actual stop watch?  Because I have one I don't use if you want to use it.  I notice you use somebody's watch at practice."  -sprinter Marquis Cole in a very magnanimous text message to Chuck on Wednesday.  Funny thing is that he sees Chuck getting his OWN watch from Tony every practice that Tony borrows.
"Update!  Read my blog again! It's been updated!  Again!"  -Mike Anis, who is the team's new overzealous blogger, posting on the GSTC Facebook page
 
"All this running is paying off. I just tried on a pair of kids' sized shorts and it fine. Does that mean I could fit into the jeans? After all, I AM short." -Amalie Park, FB post
 
 

Athlete of the Week: Tom Poland
After capturing both a USATF-NJ title and a course record, Columbia grad Tom Poland is this week's Athlete of the Week. 
 
So what's his secret?  He runs 60-65 miles per week, and his typical hard workout is a long tempo run or progressive run.  Believing in the Fruit Punch Endurox as the post-workout drink of choice, he usually runs at....6:42am.  When not working in a running store, his guilty pleasures include pepperoni and habanero pizza along with...The Bachelor.  His favorite adult drink is Maker's Mark Bourbon, just in case you're thinking about a birthday or holiday present.  The Morristown native attended the Delbarton School prior to his Ivy League education at Columbia.  Check him ut here: http://www.gocolumbialions.com/ViewArticle.dbml?DB_OEM_ID=9600&ATCLID=925086.
 
   
 
This Week in Training
Distance
If you ran the 15k, you're probably going to feel pretty banged up, so I filled in two recovery days rather than the Tuesday workout.   Proper recovery is key to completing the rest of the training and staying healthy.  Don't push it for the sake of getting in one workout.
Monday - comfortable/easy run and strides
Tuesday - If you ran the 15k, go for a distance run on feel.  If you didn't, go for 5x mile at 10k pace with 2 mins rest.  Get a full recovery, then go 3x300 at mile pace.
Wednesday - Progression run of 50-90 minutes.  Enjoy the first third of the run, then let it roll.
Thursday - super easy 40-60 minutes
Friday - Let's get some faster stuff going.  8-12x400 at 2M pace with a 200 jog recovery.  Finish with 4x200 at 800m pace.
Saturday - comfortable run and strides/hill sprints
Sunday - Long run
 
Sprinters
The big week is upon us....Princeton's Sam Howell Invitational!
Monday- 5:30 @ HP.  800: 3 x (3x300 w/ 100m walk) @1600, 1200, 800 pace / 400: 2 x (300, 200, 100) @ 800 w/ 50m walk, then 5x50 starts @ 200m  
Tuesday- 800: 45 min recovery run; 400: 10x100 stride, LIFT
Wednesday- 5:30 @ HP.  800:  6x200 (1600--> 400).  400:  2 x (3x100) @ 400m pace - no lift 
Thursday  800:  30 min recovery run; 400: 8x50 stride.
Friday:  off, or easy strides/jogging
Saturday  RACE DAY @ PRINCETON
Sunday: 800: 70min LR; 400: 10x150 stride + LIFT

Sunday, April 1, 2012

(Week of 4/2-4/8): Women 7th, Men Skip 15k USATF-NJ Championships

Women 7th; Men Skip Out On15k Championships
 
Middletown, NJ: The Garden State Track Club's women placed 7th today at the USATF-NJ 15k Championships, while the men decided, after a short warm up, to leave the race and go swimming in the nearby Atlantic Ocean.  See attached pictures.
 
"Who cares about these silly USATF races.  Surf's up!" declared GSTC president Chuck Schneekloth, recognizing just how close the race was to local beach points such as Keansburg and Keyport.  Adin Mickle, Mike Anis, and Ken Goglas all built sandcastles, while Jeff Perrella and Mark Del Monaco enjoyed the sun in their two-piece.  Tom Poland mostly read a trashy novel, and Chris Heibell spent most of the afternoon manuevering under the umbrella to maximize his ability to watch the most recent episode of Gossip Girl on his iPad.  "OMG, Tom, who reads anymore?" Heibell teased Poland near the end of the day.  Tim Morgan hit up the boardwalk, where he decided, on a whim, that it would be cool to get a "St. Thomas Aquinas Admissions Office" tattoo across his stomach.
 
Meanwhile, the ladies decided to pack up and walk the course's three grizzly hills.  They ended up finishing behind the Geezers, Do Run Runners, Raritan Valley RR, the Cosmos, NY Knicks, and the Red Bulls.  "What's missing from today's race that is allowing us to have so much fun?" Cathy Stutzman pondered. 
 
 
Tim Morgan Award Nominations
1.  Mike Brito gets a nomination for volunteering at the local soup kitchen.  He also later consoled a Rangers' fan after their loss to the Penguins, 3-1.
 
2.  Mike Anis asked today's bus-riding group about a movie, and when they didn't get the reference, he decided against executing his well-crafted imitation of the scene's soliloquy.
 
3.  After Tuesday's workout, Erin Higgins passes on all other beverage options and chooses...apple juice.
 
4.  Prudence Jones trades in her PhD from Harvard for two Tim Morgan Award Nominations, $40,000, and two players to be named later.
 
 
This Week in Training
Distance
Monday- OFF
Tuesday- downhill strides, stretch, 5 x jumping jacks.
Wednesday- 4 x blast your pecs
Thursday- 2 x (1 x 1 situp, 2 x 1 chinup)
Friday- Good Friday!  Be Good! for Goodness Sake!
Saturday- chill for a hot minute
Sunday- 8 x Easter Egg Hunt 
 
Sprinters
Monday- 5:30 @ HP.  Let's just talk about how fast we're gonna run in the open 100 this year.  Afterward, post dreams on FB, Twitter, blogger.
Tuesday- Lift a few weights, but mostly just flex in the mirror.  Why run good if you can LOOK good?
Wednesday- 5:30 @ HP.  1 x 200 ALL OUT.  trash talk about why you didn't run faster. 
Thursday- OFF.  that 200 yesterday was a lot, and your legs are probably hurting.
Friday- GOOD FRIDAY!  watch youtube videos of 1988 Olympics.  Look at old records.  Realize you could have made the 200m Olympic Final in 1894. 
Saturday- Meet @ Princeton.  Go for the gold!
Sunday- EASTER.  Chill w/ family.