(7/30-8/5): Welcoming New Members; Manasquan Reservoir; Haskell Winnings!

Welcome New Members

We used to welcome all new members, but that just got overwhelming, or we got lazy, or both.  But the summer months find us with more time on our hands, and with a nice influx the past few weeks, let's welcome some new members to the Gold and Black Attack!

 

We'll start with the speedy couple of Brandi and Craig Donnelly.  Brandi, a Texas native, has run an impressive 18:52 for 5k; her husband, Craig, has solid 70:55 (half marathon) and 14:29 (5k) PRs under his belt.  Speaking of fast half marathons, let's welcome Rich Angelillo, a 71:30 half marathoner who is back to Edison, his hometown, for graduate school!  A paragraph with "fast" should also probably include Rider superstar Chelsea Callan.  With PRs of 5:01 and 18:37, she hopes to race at club nationals this fall and break 5:00 this spring!  Another new member to the women's team is Erika Meling, a recent graduate of Rutgers who ran at Lock Haven.  Erika placed 8th at the 2006 Meet of Champions in 18:44 for West Morris Central; now, she is becoming a personal trainer!  Krissy Suckow ran qualified and run the Boston Marathon and should also make an awesome addition to the crew!

 

We also want to welcome some new Rutgers students to the GSTC-Rutgers group: Natalie Wright is a 10k/half marathoner; Erin Lacosta is a hurdler from Somerville HS; David Fett is a sophomore pharmacy student with some sweet PRs from high school (4:41/10:30); Jason Gulya is a 3:07 marathoner and grad student in English and, funny enough, almost taught another GSTC'er (senior Zach Speigel) in a summer class; Josh Kim is joining with hopes to improve his 10k time.

 

Have we introduced Mike Gurzo yet?  If not, he gets his own paragraph.  Any guy who builds drawbridges, tells his boss he doesn't work on Fridays, kayaks the Raritan River frequently, and will easily challenge Steve Bonica forthe Facial Hair Award in 2012 is a man worth knowing.

 

The master's team continues to build, as we welcome Marty Doherty and Eric Davis.  Marty is 49 and breaks 19:00 with ease; he also has a 5:03 mile under is belt at age 44 (Ridgewood Run).  Eric, a Highland Park xc/track coach, ran 18:55 in June's Qasim & Ahad 5K.  Speaking of sub-19:00 masters runners, props to GSCT veteran Kenny Huryk for ANOTHER all-time best of 18:24.  What is in that Spotswood water, anyway?

 

 

34 Enjoy Manasquan Reservoir LR, Haskell

You missed a good one if you missed yesterday's long run down at the Manasquan Reservoir!   Thirty-four GSTC'ers showed up to enjoy the shaded, 5.1 mile trail loop.  Bagels, Gatorades, some new members, and even newly-arrived team shirts were all on the scene; check out the attached picture, and please, don't get too scared of the super-buff ladies flexing on the bottom row.

 

Props to Sara Douma and Lindsey Lambert who, as the attached picture shows, were big winners at the Haskell.  Way to show up all the "experts" and the guy's team, ladies!  It may come to no surprise that both the horse "Cactus Chuck" and the jockey "Decarlo" both finished in dead last...perhaps a foreshadowing of that impending fall season.

 

Video for Elite Club Application

We are finally finishing the GSTC Elite Development Club Application this week, and if you missed it on Facebook, here is the video that will accompany it:

http://www.youtube.com/watch?v=32OhHZfXKcI&feature=plcp

 

Get the Gorilla 5k Homework

Not everyone has done their homework for our October event/fundraiser, so here's another quick reminder.  Our events are only successful because we work hard to make them so!

 

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: Liberty Waterfront Half (9/23) 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

 

Next Board Meeting: Tuesday, 8/7, After Team Run 

Hey- we don't like meetings either, but we have a lot to talk about and decide on.  Skinny Vinny's pizzeria in New Brunswick at 7:45; the team run starts at 6:15 at Buccleuch Park.  New uniforms, new team gear, big team race on October 7th, USATF-NJ Grand Prix fall season coming up, AND our proposed open schedule for 2013 that the USATF-NJ requested us to design....we'd like your input on all such decisions!

 

GSTC Weekly Trivia

 

In April of 2011, Jeff Perrella won the first major road race for the Garden State Track Club, dominating the Penn Relays Distance Classic.  You can see his triumphant entrance into the famed Franklin Field stadium here: http://www.youtube.com/watch?v=BjPIls0R5sI&feature=plcp.

 

Question:  Which of the following actually happened that day in club history?  See far below for answer!

A.  Five runners got parking tickets,
B.  Jeff ran the race with a GSTC woman's uniform,

C.  Jeff took two wrong turns during the race,

D.  Tim Morgan told a story in under sixty seconds

 

Quotes of the Week

"In my world, there are no deal breakers."  -James Lothian, discussing women dating scenarios at Monmouth race track

 

"Monmouth Park can now afford roughly 100 packs of sillybandz thanks to my contributions today."  -Chris Heibell, FB post, regarding his fine performances on his day at the horse track with the GSTC.  (Editor's note: thankfully, he's a better runner than gambler)

 

"Its' only right to keep on breaking them."  -Aaron Lucas, GSTC record holder in HJ (6'8") and LJ (24'1"), on FB thread regarding new club record holders

 

"This is how I read the email: I 'control f' my name.  If my name isn't in there, I don't read it."  -Jeff Perrella, showing his humble process when reading the GSTC weekly email

 

"Ddddddddddddddddddddddddaaaaaaaaaaaaaaaammmmmmmmmmmmnnnnnnnnnnnnnnnnnnnn"    -Dan Teichmann, via text, in response to hearing mile PR (5:01) of newest member of GSTC women's team Chelsea Callan. 

 

"Down in South Jersey, people don't even know what town they live in.  You ask them their hometown, and they tell you the name of their apartment complex."  -Adin Mickle, during Monday Philly run, talking about the "Pineys" down in the Pine Barrons.

 

"As the GSTC self-appointed social chairman I want to put the idea out there of going to a Yankee game as a group on Tuesday August 14th 7pm vs. the Rangers. I figure I would buy the tickets and get them on stub hub together and you could just give me cash at the game. I found bleacher and upper deck tickets for under 20 bucks, some under 10. Respond to this if it is something you want to do and a preference as far as seats (cheapest, bleacher, or upper deck are the options for your preference)."  -Ken Goglas, FB post on GSTC group page

 

"Me too, besides the whole glass bottle-almost-taking-out-my-nuts part."  -Woody Kongsamut, in a text agreeing that he enjoyed the last Morristown Wednesday team run--except for a piece of flying road debris that, truly, almost made him infertile.

 

"Did the longest run I've ever done today. 10.2 miles… also the longest amount of time running…1 hr 33 min. My tolerance for all this running is improving."  -Sara Douma, FB post, bout today's team run at Manasquan Reservoir

 

"Alright tough guy igmore my calls, but I represented GSTC well in Westfield, 18:21 official, and interview with the mayor with my connections in which I gave a shout out to GSTC and I have talked to like a handful of people about the club, more than Zak has done in Westfield."  -Tyler Foss, 1:56 half miler, in a text upset that his phone call wasn't the world's top priority after his Pizza Run in Westfield race.  We also liked the cheap shot at his fellow half miler and former Westfield Running Company employee Zak Martins, a very serious candidate for the 2012 Tim Morgan Award right now.

 

"Enjoyed a great run this morning in the woods with some new friends!" -Brandi Donnelly, FB post, regarding Sunday's team run

 

"Thank you for your help and support this past year. You pushed me when I needed it while giving me the support I needed being so new to the sport, and I sincerely thank you for your guidance."  -Matthieu Hertilus, GSTC sprinter, who recently accepted a job in Texas.  A class act--we will miss him

 

"I'm just lucky I can move around a little bit."  -52 year old Jeremy Stratton, after Tuesday's NB run.  He may feel old, but breaking 18:00 this past spring at 52 is moving more than a little bit, wethinks.

 

 

Tim Morgan Award

We love the guy, but seven people in the van await good ol' Mike Anis for a solid five minutes as he stumbles in late to van departure Sunday morning.  Can't blame the traffic when you live in the next town over! 

 

 

Team Runs: Better Than Flying Solo! 

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 (parking lot near bathrooms)

Wednesday 6:15 @ Morristown Running Company (park in Wells Fargo lot after 5:00 for free)

Wednesday Women's 7pm track workout  (email robbob13@hotmail.com for details)

Thursday 6:15 @ Buccleuch Park (parking lot near bathrooms)

Thursday 6:00 @ Holmdel Park's gazebo/main building (email Kenneth.m.walsh@gmail.com)

Friday 9:30am @ Boyd Park (New Brunswick- parking lot left of Rutgers bathrooms)

Sunday: 9:00am LONG RUN AT SADDLE RIVER PARK!  Meet here: 32 Franklin Avenue Saddle Brook, NJ

Map of LR path: http://www.co.bergen.nj.us/bcparks/maps/SaddleRiverBikePathMap.pdf

 

This Week in Training

Sprinters

As always, please check the Sprint Squad FB group page!

 

Distance

We continue the build this week.  Again, add on as you feel you can handle.  If you're not ready to add on, you can cut back or repeat alst week's mileage.  As your mileage progresses, stick to the pattern of comfortable running, hill sprints on two nonconsecutive days, a weekly long run, and a mid-week medium run of about 75% of your long run.

It's a good idea to work some uptempo stuff into your work each week.  I recommend making the medium run a pretty high end effort.  So as I mentioned last week, you should be able to train comfortably in the range between Daniels' E pace and M pace.  The medium run should be close to the M pace for most of the run - that's a high quality aerobic effort for a long duration.  Still keep away from T pace for now, but you can work in some fartlek work into some of your distance runs that approach T pace.  You're still best off staying on the slow side of this for now.  You can play with the pace, the length of the pickups, the lengths of the recovery intervals, etc.  But try to keep the recovery runs in between pickups at a fairly honest pace.

So a sample would be this:
60 miles:
M - 8mi + hill sprints
T - 7 mi that includes 5 miles of 2:00on/3:00off
W - 10miles moderate
Th - super easy 6 + strides
F - 8 mi + hill sprints
Sat - 8 miles + strides
Sun - 13

Tailor the lengths of runs to suit your mileage.  If you're going over 70, you may want to add in some doubles.

Trivia Answer: (B).  Jeff raced in a woman's uniform--by accident.  Uniforms were distributed hastily that morning, and no one realized the "small" was a woman's small.  Watch the race and you'll notice just how tight the uniform actually is; it isn't quite a training bra on him, but getting quite close.  (editor's note: we've gotten a little better with equipment distribution, but as the women's team continues to remind us: not that much better)