The Official Blog of the GSTC: (October 31-November 6): GSTC Top 10 for November

1. Sign Up for Get the Gorilla 5k Now. Really...Right Now.

We need an estimate of bib numbers to buy. GSTC members run for $1.  Sign up now! https://raceforum.com/gorilla/secure.html

2. GSTC Boo! Run 5:30 @ Rutgers Student Center

Here's the deal: The Gorilla will bring candy and GTG5k flyers. You bring a big bag of fun and a costume...if you'd like. We're gonna spread some real Halloween cheer between the campuses....

3. Interested in NYC Marathon Booth?

The GSTC Gorilla and fellow bananas will be advertising the GTG5k race THIS SATURDAY MORNING in NYC. They will be joining GSTC friend Tim Styler of the Westfield Running Company to promote the race to thousands of NYC Marathon runners at the NYC Expo. Sound like fun? Wanna join? Email us. We have room for two more.....holla back!

4. Sprint Squad Strengthens

Alliteration at its best! We welcome some big ballers Mike Brito, Jason Staggers, and Reggie James. Mike has run 52 for 400IH, Jason is a 46' triple jumper and 22'6" long jumper, and Reggie has run 1:56 for 800m. Welcome to the East Coast's best club sprint group!

5. GSTC-Kean Begins

GSTC-Rutgers is in full swing, and now the building of a state-wide contingent begins. Meet Norbert Kuter and Paul Fromholtz, the GSTC-Kean co-captains. While the sprint squad benefits from a solid group of Kean folks, the distance group now begins to build. Do you know anyone at Kean who likes to run? Email us at gardenstatetrackclub@gmail.com. We'll make appropriate introductions.

6. Gorilla & Friends Promote GTG5k Last Friday

As the attached picture shows, the Gorilla and seven friends ran all over the Rutgers campus Friday afternoon. Jumping in student centers, computing labs, bus stops (like in picture), etc., flyers and high-fives were given to everyone along the path. Tomorrow's wrinkle: candy for Halloween!

7. Big Props to Sprint Group

As the attached picture shows, twenty-nine sprinters joined forces Saturday morning during and ran 3 x (4x200) in FRIGID TEMPERATURES and FREEZING RAIN. We believe running should happen regardless of weather here at the GSTC, but their efforts were Herculean and praiseworthy in severe, extreme sprinting conditions. Nice work, ladies and gents. A fruitful winter and spring is no doubt on the way...

8. NJ-USATF 8K XC Race Moved to Sunday, 11/6

If you're interested, shoot us an email. We've got two men's teams and one women's team...hopefully.

9.  Team Runs

As always: Monday-Thursday 5:30 @ RSC; Friday 4:30 @ RSC. Sunday- 8k NJ-USATF race.

10. GTG 5k on LetsRun Front Page

For those that don't know, www.letsrun.com is the biggest running website in the United States. Believe it or not, our race continues to grace the front page of this website this week. Very, very awesome.

11. This Week in Training

Distance

Monday: Comfortable run + 8x80m strides.

Tuesday: Tuesday: 4x2k repeats at 10k race pace, 4 min jog recovery. I really recommend you do this off of a track, if possible. Follow it up with 4x200 at 800m pace (or some off-track equivalent) We did this workout about 5 weeks ago, but with 5 mins recovery instead of 4. If you can hit the same times as last time, you're on your way.

Wednesday: Comfortable run + 8x80m strides.

Thursday: Fartlek runs of 8-10x 3:00 on, 2:00 off. Remember, the "off" segments should be run at a decent pace. If you can't maintain a solid pace during the "off" segments, it means you're running the "on" segments too fast.

Friday: Comfortable run + 8x80m strides

Saturday – Shakeout! 3-6 miles easy + strides. Visualize Victory.

Sunday – USATF 8k XC Championship.

Sprinters

Monday: Extended warm up, 8 x flying 50m 95%, warm down. On your own- Roosevelt is a MESS, and we can't get in there tomorrow, sadly.

Tuesday: 10x150 stride (final 20m knee lift drill); LIFT

Wednesday: 3 x (6x100) @ 800m pace (60 secs rest) 5:45 @ Roosevelt

Thursday: 12x50 stride, LIFT

Friday: OFF

Saturday: 10am @ Roosevelt.  5x100/50 (race simulation)

Sunday: 15-20 minutes light jog, stretch.