joelrun

student's accomplishments

joel's athletes have been doing well from the 800m up to the challenging 26.2 marathon. fr. kristen traub of eastern christian has broken all the school record's with the 800m in 2:20.5, the 1600m 5:16.09 and the 3200m in 11:31. up next is the county seat invite,BPSL conference and passaic county meet.

31 yr. old jennifer carbone of west orange had a 13 min. improvement at boston runnning 3:15.52.

10 yr.old fred king of montclair ran the 800m in 3:03 and the 1500m in 6:05

12 yr. old mary traylor ran the 800m in 2:50 and the 1500m in 5:49

10 yr. old diana morganti the 800m in 3:34 and the 1500m in 6:39

high school runner's peter schwalbenberg 1600m 5:04

spring training and racing tips:

get one good distance run a week of at least 10 miles if training for races up to 10k. in the middle of the week try 1 track workout varying the distance of the workouts each week. sometimes 200's and 400's and then some week's 1200's and miles. get some hills in and some strides after distance run, it;s very important you have recovery day;s to improve your fitness,

spring training and racing tips:

get one good distance run a week of at least 10 miles if training for races up to 10k. in the middle of the week try 1 track workout varying the distance of the workouts each week. sometimes 200's and 400's and then some week's 1200's and miles. get some hills in and some strides after distance run, it;s very important you have recovery day;s to improve your fitness,

student's accomplishments

new athlete under joel's coaching method's,is 31 yr. old jennifer carbone from west orange. she has run 2-5k's in 20:40 and 20:33, 15k central park in 1:03.58, 5 mile central park where she placed 3rd in her age group and the 13.1 cental park in 1;30.33, 13th wos. overall and 2nd in age group. jenn is gearing for boston in april with a 3:10 goal   

the end of the winter season saw some fine performances from joel's athletes. the 4 x 400m relay set an indoor girl;s record for glen ridge with a 4:13. sr.garrett barbalinardo ran a 51.8 for 400m and a 800m in 2:03. kristen traub finished up her basketball season with an 11th place indoor 5,000m in 18:30 and a 3rd in the freshmen mile of 5:18

student's accomplishments

with the indoor track season in full swing, the glen ridge men and women have had some fine performances. 4 x400m relay team of sr. ariel lefkovits,soph.katy lewis,fr.natalie ruiz and jr.katya dombrowski placed 2nd overall in the essex county relays with their yrs. best time of 4:17.1. the also place 5th in the state group I relays. katya placed 4th in the 400m in 1:02.87. for the boy's garrett barbalinardo has won the colonial hill's 400m,600m at the north jersey invitational and has the fastest time in north jersey section 2 group I for the 400m and 800m. his time for 400m 51.93 and 800m 2:04.33. he also placed 3rd in essex 400m and 6th in the 800m.

winter training

with the racing season having about 4 weeks left. the suggestion here is to take some time off 5-7 day's and give your body a break to re-build itself up from all the tearing down you've been doing to it. if you need to exercise cross-train, but stay off the pounding. then start running 4 day's a week and do some indoor races for your speedwork. plan your spring schedule and the type of running needed ths winter to be prepared for the spring. phone pole pickups 2x per week or 30sec-1 min. pickups are good for your leg speed. during the winter work on strengthing your abs and your quads and hamstrings to protect your knees

adult runners results

40 yr.old loren mccresh ran the marine corp marathon in 3:26, 39 yr.old rudi trivigno ran 2:51 at biston, 50 yr. old tony galka ran 3:08,50 yr.old lisa swain ran 3:33, 50 yr. old peter molyneux ran 3:30, joe job ran 4:16. chrisitian treitler 40 yr.old ran 3:05. 40 yr. old carlene messenger has run a 20:13 5k and a 43 10k in preparation for the philly 13.1

student's accomplishments

it has been a very successful cross-country and road racing season for many of joel's athlete's. kristen traub from eastern christian continues to make a name for herself in northen new jersey. she is undeafeated in her school tri-meets with the 2nd best time of 19:36 in her home goffle brook course. she won the bpsl meet at darlington by over 2 min. in 19:05 and won the passaic county champs in the 2nd fastest time of the season at garrett in 18:44. she ran a fine 15:33 at the 2.5 mile manhattan invitational for a 7th in her section meet. had the fastest time of the day for a freshmen and 10th fastest from all the runners in new jersey. this weekend 11/15 she is a favorite to place in the top5 at the parochial B champs at holmdel. alyssa laguardia who works out with kristen has ran well with a 2nd at the passaic county and a victory  at the eastern chrisitian invitational. bloomfield's fr. nora nalepka ran a fine 5000m race at the state group Iv placing 13th in 20:01.

the youth runners under joel's tutelage have done very well. 7th grader amanda corbosiero of roseland has won every x-c she has run with some great times. she's off with training partners. 5th grader juliet kohli and 7th grader caroline haskins to syracuse for the x-c regionals 11/22 in syracuse.

Kristen Traub grabs headlines for Randolph Invitational victory

One of Joel's most talented young runners, Kristen Traub, has garnered headlines in local and national publications and Web sites, the Herald News and DyeStat.

Traub, 14, won the Randolph Invitational on Sept. 12, and her time was the 19th-fastest on the Freedom Park Course at 19:05 in her first high school race ever.

To read Kristen's story in the Herald News, click here.

Here's what the DyeStat NJ girls preview had to say about Kristen: 

Kristen Traub, Eastern Christian, freshman Here's the freshman to watch this fall. This summer she ran a 4:47 1,500 meters and a 5:08 1,600. She also ran a pair of 5-Ks this past summer in the 19:40 range, while her best is 19:09.

Fall Marathon Running

July and August are good for getting some base mileage in, and the long runs should be getting close to 16-20 mile runs. Some type of speed training should be planned once per week and races maybe twice per month.  A 13.1 mile race is a good idea in preparation for a fall 26.2 mile race.  Right now, I'm working with several men and women pointing for Chicago, New York, and Philadelphia.  For more advice on preparing for a marathon, send your questions to joelrun@aol.com.