(11/14-20): 400+ Participate in GTG; Perrella Wins Elite 8k Title

400+ Attend GTG5k; Perrella Battles Hard for Gold

Buccleuch Park- Over four hundred people attended this Sunday's Get the Gorilla 5k, and wouldn't you know it...Jeff Perrella pulls out another big victory, adding to his always-growing legendary status here in the GSTC.

 

Despite nursing a behind-the-knee injury resulting in him taking several days off, followed by several easy days of light running, he dropped the hammer on the CPTC top man, Gregg Cantwell, with 800m to go.  Pulling away decisively, Perrella added yet another gold medal to his post-Yale collection of accolades with the GSTC.  In fact, and this is a true story, you'll notice there are no pictures of him in the below galleries.  When I asked our professional photographer to locate and post some of him, he responded, "Sorry, every picture I have of runner #12 is blurry.  I just can't add such pictures to such a gallery." 

 

The results, done by Westfield Running Company's Tim Styler, can be found here: http://njraces.com/results/2011-results/538-get-the-gorilla.

 

After much deliberation from the judging panel, the top three costumes that won the contest prize money were the UPS Delivery Women (third), Darth Vadar (second), and the Lasso-Swinging Cowboy (first).  The prize-winning centipede were the four gorillas in bridal gowns, barely edging out the bananas, the GU packets, and the Where's Waldo group.  Custom medals were also awarded to the top-three runners in all five-year age categories.

 

So many GSTC'ers came out to run and/or volunteer.  Consequently, the reviews were raving about the organization of the event.  THANK YOU TO EVERYONE who helped out...

 

Start of the race here: http://www.youtube.com/watch?v=lEdpenahCGE

Find all other GTG race videos: http://www.youtube.com/user/chuckschneekloth

Picture galleries:
https://www.dropbox.com/gallery/36572093/1/Get%20the%20Gorilla%205k%20-%2011-13-2011?h=75eb5a
https://www.dropbox.com/gallery/36572093/1/Get%20the%20Gorilla%205k%20-%2011-13-2011%202?h=8a90bd

 

 

Big Chill Team!

Running the Big Chill?  Sign up under the GSTC team.  Contact our team's favorite engineering student, Mike Obsuth, at obsmike@eden.rutgers.edu.  He is the team's captain and would also be happy to do your calc homework as well. 

 

Yes, Everything is Okay

Thanks to the many who emailed and texted, wondering if I was still alive.  "Where's the email?  Are you alive?" one text wrote.  Indeed, first time in club history there was no team Sunday night email.  Hope you all survived and found something else to read Monday morning while going to the bathroom.

 

Team Runs

5:30 every day at Rutgers Student Center except Friday's 4:30pm run.

 

Rutgers students: we are having a RU-GSTC meeting Thursday night @ 7:30 at the new and beautiful Livingston Dining Hall.  Three major, timely issues we need to discuss.

 

 

This Week in Training

Distance

 

Monday: Recovery run + strides (as many as you feel comfortable doing – this number may even be zero!)

 

Tuesday: Comfortable run + 8x80m strides.  This one should be a good deal faster than Monday's run, but still keep it comfortable.

 

Wednesday:  The hard work for the week. 4x1000m at 5k pace minus 10 seconds.  So if you run 16:40, that's 3:20 per 1k, so go 3:10.  Full recovery in between.  You can use heart rate as a guide – once you get down to 130, you're good to go again.  Thorough warmup and cooldown are key.

 

Thursday: medium run equal to 75% of your long run mileage. Run comfortably but by no means slow.

 

Friday: Comfortable run + 8x80m strides

 

Saturday – USATF-NJ 8k XC.  Run your 8k pace pace + 1 minute.  It's OK to lift at the end of the race, but at no point should it feel all-out.  Don't get roped into hammering to catch those last few people that might be within reach.  Save it for Thursday.

Sunday – Comfortable run + 8x80m strides.

Sprints 

Monday: 5:45 @ MHS.  3 x (3x150m @ 40m walk rest) @ 400m pace (current, not goal); then 3x100 stride + 1x100 quick.  NO circuits.  This was race simulation, so every 150m was slower than the last on each set. 

Tuesday: recovery day!  gentle warm up, 10x100 stride, warm down (lift)

Wednesday: 5:45 @ MHS.  3x200 quick @ goal 400m pace for 12/10's opener.  Circuit work (hurdle flexbility emphasis)

Thursday: recovery day!  gentle warm up, 7x150 stride, warm down.  (lift)

Friday: OFF

Saturday: 2:30 @ MHS.  Extensive tempo: 3 x (8x100) @ 800m pace w/ 50m walk rest.  3:00 between sets.

Sunday: recovery day!  gentle run for 10 minutes; stretch 4x50 gentle stride; 5 minute run warm down.  (lift)