Sunday, July 15, 2012

(7/16-7/22): The Official 2012 Get the Gorilla 5k Edition!

2012 GET THE GORILLA 5K EDITION
 
1.0  Sunday, October 7th: The Schedule
9:30-    Get the Gorilla 5k Open Race
10:30-  #15 GSTC vs #10 CPTC Elite Dual Meet (Women 5k/ Men 8k)*
11:15-  Costume Parade
11:30-  Awards Ceremony
 
*For the first time, other nationally ranked elite teams will be invited: #4 New York Athletic Club, #27 Greater Boston Track Club, #5 Boston Athletic Association, NJ/NY Track Club, Greater Philly TC, #16 Georgetown Running Company, #20 Manhattan Track Club, and #23 New Balance Boston.  Above rankings are based on last year's team results from USATF Club Nationals XC Championships in Seattle, WA.
 
All info is here: www.gorilla5k.org
 
 
2.0  GtG Prize Money
Elite Men and Women: $200 (1st), $150 (2nd), $100 (3rd)
Costume Contest*: $200 (1st), $150 (2nd), $100 (3rd)
Centipede Contest*: $200 (1st), $150 (2nd), $100 (3rd)
 
*Judges decide on winners during costume contest, then announce winners at Awards Ceremony.  Both are NOT decided by time!
 
 
3.  GSTC Members: How You Can Help
How you can help us promote our big yeary fall event?
 
1.  Please add people to the Get the Gorilla Facebook Group.  Then, invite them to the event!  Word of mouth is powerful!
2.  Post things on GtG FB Group.
3.  Help us FLYER cars at two events: Westfield Pizza 5k (7/25) and Jimmy D 5k (9/2).  Holla at me if you can!
4.  Post website (www.gorilla5k.org) on FB and encourage friends to come run it!!
5.  Of course.....sign up and run yourself! GSTC members with the big discount: https://www.compuscorereg.com/register/?event=13581
 
 
4.0  CPTC vs GSTC: Elite Dual Meet
Central Park Track Club has won back-to-back club national championships in track and field, and they ran the table last year against Garden State Track Club's elite men and women in the 2011 GtG Elite Dual Meet.
 
However, 2012 is a new year, and things should be VERY close this year.  In an old-school dual meet, NY's best club will go head-to-head with NJ's best club where time means nothing--it's all about place.  The top five runners place, and the top seven runners displace; add up the places of each team's top 5 finishers, and the lowest score wins.
 
Not only will the WIG and MIG challenge hard for the team trophies, but two other changes are in store for America's only elite dual meet.  First, it will be held AFTER the conclusion of the open race---enabling spectators and open 5k participants to enjoy the race from start to finish.  Second, myriad other elite East Coast clubs have been invited, making the elite race that much more exciting!
 
 
This Week's Race Results
No one is really throwing it down right now, but we got wind of two exciting results: Wilfredo Benitiz, a Rutgers-GSTC member, cracked 18:00 for the first time ever (17:58) today.......and former Rowan standout Steve Mennit, who's been fighting injury for months, just cranked 8.5 miles at 5:45 pace during a relay this weekend.  Solid results, gentlemen....let's keep it rolling through the summer!
 
 
Tim Morgan Award
1.  We talked to Mike Anis last night about making sure Tim Morgan wasn't late to today's team long run.  What does Anis do?  Rolled up twelve minutes late, while 25 of us are waiting to get started.  (Editor's note: Morgan was 15 minutes early)

2.  On the highway to today's run, Tim Morgan blows past us on the Parkway....in the left lane.  He swerves to middle lane, then moments later, swerves back to the left lane.  Upon the third lane change, a state trooper begins tailing him.  For a solid three minutes, the GSTC van thought for SURE he was getting pulled over, as he had no idea the cop was behind him.  Classic.
 
Quotes of the Week
"I want to be the president of the cup."  -Jeff Perrella, 2011 and 2012 President's Cup Champion, talking about his plans to dominate NJ's premier road race every June
 
"I don't understand them.  Before I joined GSTC, I asked them often about joining their club.  They'd respond by talking about how to join other clubs.  It was like trying to join the Masons or something."  -Adin Mickle, GSTC's #3 man at nationals last year, talking about a southern Jersey club.  Little known fact: Adin only drinks MILK when he goes out to bars, his "Milkman" nickname.
 
"Good run at Holmdel- our team kicks ass!" -Mike Anis, post on GSTC Facebook page
 
"I love our team!!" -Alyssa Douma in response to Anis' post
 
"Violet!  Wait.................no........dark!"  -Chris Scheider, in response to the question, "What shade of red also means to abandon or isolate with little hope of rescue?"   (Editor's note: answer is maroon.  Also Editor's note: DARK?)
"CU soon hopin to get down under 18 5k...eager to be trained and be pushed."  -masters runner Eric Davis, via text, regarding his new GSTC membership
 
"Two of America's top athletes have come to terms and have a contractual agreement to team up for Road Relays III." -Tony Polite, via email, who has seemingly broken up with Jeff Perrella to team up with Chris Heibell for GSTC's February event, Road Relays.  Last year, Perrella was hurt and unable to perform his agreement with Mr. Polite. 
 
"Hey Chuck, it's Tuesday and still no email.  What am I supposed to read while at work?"  -Mike Obsuth, in a text message, who somehow had the team email in his junk folder.  Good to see the GSTC's weekly email is helping the American economy by inspiring employees to....not work. 
 
"Wow, this is a big group for a Sunday run. This club is really doing an awesome job.  Great to see."  -Rich Kenah, at Holmdel Park today, to the group.  For those that don't know, Kenah ran 1:43.38 for the bronze at the 1997 World Championships in Athens....in the same race Wilson Kipketer set the 800m world record of 1:41.07. 
 
"I have put in enough miles in Jockey Hollow to circle the globe about 1.5 times.  36k.  For real."  -Ryan Grote, text message, when asked if he knew where Jockey Hollow trail was.  He explained his rationale, and sure enough....he is being for real.  Wow.
 
 
Broken Record
We just found out that not one, but TWO GSTC'ers- Kristin Cupido and Pat Lestrange- have broken toes.  We hope the toe gods leave this dear club alone, for goodness sake.
 
 
GSTC Record Run
32 people came to the Holmdel run this morning....see attached picture....an all-time club record!  Heibell came for the Great Adventure...Goglas has ruled this as NOT counting.  Sorry Heibell. 
 
 
This Week'sTeam Runs
Monday:  5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144) w/ Adin, Chuck, Peter, and Shawn.  Hit up Chuck or Adin if you want in!
Tuesday: 6:15 @ Buccleuch Park (New Brunswick)- meet at big gazebo near big parking lot! 
Wednesday: 6:15 @ Morristown Running Company (park in Wells Fargo parking lot- free after 5:00)
Wednesday: 7:00 track workout @Ben Franklin Middle School in Ridgewood
Thursday: 6:15 @ Buccleuch Park (New Brunswick)- meet at big gazebo near big parking lot!
Sunday:  8:30am LONG RUN @ Jockey Hollow.  Hit up Decarlo @ robbob13@hotmail.com for more info
Jockey Hollow ----- GPS= N40degrees45.722ft.W074degrees32.559ft
From Interstate 287 South or North:
-Take Exit 30B (Bernardsville)
-At the traffic light, turn right onto Route 202 North
-Turn left at light for Tempe Wick Road (Route 646).
(Note that road has a different name on the right side, don't let this confuse you.)
-Continue on Tempe Wick Road for about another 1 ½ miles. The entrance to the Jockey Hollow unit of Morristown National Historical Park will be on your right.

This Week in Training
Sprinters - Check Facebook Sprint Squad Group page....it's all there!
 
Distance
The build is on.  Hopefully each of you has a progression plan in mind.  Add mileage sensibly and in consideration of how you handled the mileage this past week.  If it was really tough, you may want to consider repeating last week's mileage or ever cutting it down a bit.  If it was really easy, you can add 8-10 miles.  It all depends.  It's only week 2, so you should be feeling pretty good.  There will be plenty of time for really hard work later, so this should largely be an investment of your time rather than your energy.  It's OK to open it up and roll a bit on the days where you're feeling good, but you shouldn't be hammering any of your runs.  You want quality aerobic effort.  You should feel pleasantly tired at the end.
 
So I'll repeat the sample weeks I posted last week.  Keep it flexible, but aim for a medium-length run of about 75-80% long run duration in the middle of the week, and of course the weekend long run.  I like to plan the medium run based on which day in the middle of the week has the best weather - doesn't matter if it's Tuesday, Wednesday, or Thursday, but you don't want the medium run and the long run to be too close together.  Wednesday or Thursday is the ideal.
 
You also want to be doing strides and hill sprints, if possible.  Ideally, you would do hill sprints on Tuesday and Friday, and strides on Monday and Thursday.  The hill sprints should be 8-10 seconds long, all out, on the steepest hill you can find.  Recovery must be complete in order to make these completely alactic.  The purpose of these is to train your top end by recruiting as many muscle fibers as possible.  If you keep them short in duration and the recovery intervals long, you will not generate any lactate at all.  Start with 3 or 4 your first time doing them and build to 8 or 10. 

Any questions, shoot me an e-mail - cjtafelski@yahoo.com
 
25mpw:
M - 4 + 6x80m strides
T - 3 + 4x8-10s hill sprints
W - 4
Th - 4 + 6x80m strides
F - off
Sat - 4 + 4x8-10s hill sprints
Sun - 5
 

35 mpw:
M -5 + 6x80m strides
T -4 + 4x8-10s hill sprints
W - 7
Th -5 + 6x80m strides
F - off
Sat - 6 + 4x8-10s hill sprints
Sun -8
 

40 mpw:
M - 6 + 6x80m strides
T - 5 + 4x8-10s hill sprints
W - 7
Th - 6 + 6x80m strides
F - off
Sat -  6 + 4x8-10s hill sprints
Sun - 10

50 mpw:
M - 7 + 6x80m strides
T - 8 + 4x8-10s hill sprints
W - 9
Th - 8 + 6x80m strides
F - off
Sat 7 + 4x8-10s hill sprints
Sun - 11
 
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