Let's Talk Uniforms
Thank you everyone for your emailed orders. Please see the attached matrix; did we get your order and race availability correct? Please email us to correct any errors. If you forgot to place an order....email us ASAP. We ordered a bunch of extras so you can get dibs on one.
Meanwhile: what you owe is also on the document. If you plan on attending a team run this week, go ahead and bring it with you. If not, please throw a check in the mail this week to 10 Dennis Street #237, New Brunswick NJ 08901 (checks payable to Chuck's Lifetime Supply of Hair Club For Men Fund, or, Garden State Track Club).
They will be here before our first championship race on September 8th!
Let's Talk GSTC Ladies' Night
When: September 1, Saturday
Where: Karen Auteri's house
Plan: Pool day (afternoon), dinner (local restaurant), sleepover (talk smack about men's team all night?)
The next day: Long run (evidently the men are invited to this...geez, thanks a lot)
Contact: Karen Auteri (email her at karenmarie47@yahoo.com if you're interested! There is already a FB Group, or so we are told)
Bradley Beach 5k: Parisen with Big PR
We don't like to cover summer races, but we're psyched for half miler/ 400 hurdler Mark Parisen who dropped an 18:16 this Saturday--a 46 second PR. Rutgers sophomore Robert Klink ran 18:44, and master Eric Davis also dipped under 19:00, clocking 18:46. Mark's time sets up an interesting fall, as a handful of half milers (eight!) are set up to have a huge fall season. Mark's performance is the fastest thus far, dipping under Tyler Foss's 18:23 weeks ago in Westfield. (Editor's note: also at Bradley, Old Man Chuck ran 17:05, placed 7th, but got 4th in his age group and barely outkicked a 58 year old. Ouch.)
GSTC Weekly Trivia
Last year, the women pulled out a huge upset to win the USATF-NJ 8k Cross Country Championship. However, just one hour before the race started, the club realized they only had three women....and needed one more runner to complete a full scoring team of four. Who decided to both join the USATF and the GSTC that morning to help the women secure the win?
A. Nicole Corre
B. Meghan DeCarlo
C. Trudy McGowan
D. Amanda Huggenkiss
E. Cathy Stutzman
Amy Award
We just like to give this guy a hard time, but we'll give love to Mr. Ken Walsh for driving four hours, round trip, to make the long run/ BBQ this weekend at Deer Path Park. He picked up Peter Bolgert on his way, banged out 20 miles, played grill master with Kenny Goglas, and showed off his seriously strange looking toes. Next time you say you can't come to a long run....let Mr. Walsh be your inspiration!
Tim Morgan Award
He received a personal email on Monday asking for his uniform size. Then he received a generic "last call" email on Wednesday. Still nothing. How did we get a response? Fusing The Scarlet Letter with Facebook, we publicly shamed him on a post....and seconds later, he responds to that.
So, this week's Tim Morgan Award goes to the man, the legend, the myth, the invisible enigma: Tim Morgan. Who posts on Facebook 24/7 but doesn't think to check one's email for three days in a row?
(editor's note: we will soon start giving out TMA's for people who ask where the long run is. Check the email! If you deleted it, no problem: all weekly emails are captured on the GSTC blog: http://gardenstatetc.blogspot.com/. You've been warned....we're looking at you, Perrella)
Quotes of the Week
"This is a nice looking bio." -Ken Goglas, via email, discussing Peter Bolgert's bio that Ken just made for the elite club application
"The Liberty Waterfront is probably out for me as it is my niece's birthday party and I am the entertainment (Dora the Explorer, no cameras please)." -Steve Geiger, via email, regarding race availability. (Editor's note: this guy is 35 years old)
"What stuck out to me in the Olympics was the Ukraine track team. How about that Ukraine, huh?" -Adin Mickle on today's run.
"I'm beyond excited for my debut!!" -Chelsea Callan, FB post, regarding the upcoming GSTC race schedule
"I promise I am reliable when there is a paycheck on the line." -Jeff Perrella, discussing the differences between his professional and personal life?
"Wait- what quarter is it?" -Courtney Stanton, joking at GSTC baseball game trip on Tuesday (Editor's note: we think she was joking)
"Thompson Park xc course with Justin today. Nothing like father and son bonding with a run through the woods. Thanks for the run, Jus." -Kenny Huryk, FB post
"They'll dig us South Jersey guys a lot. We'll be the exotic ones they've never seen before; they're probably all bored of the north Jersey guys by now, anyway." -Adin Mickle, today's run, talking about the impact the South Jersey crew will have on the GSTC ladies come the fall racing season.
"Oh man, they are legit. They are awesome. I got so fired up when I saw them." -Shawn De'Andrea, today's run, regarding the new uniforms
"Hey what's his name again? I'm trying to check us in on Facebook." -Karen Auteri at Tuesday's baseball game. Nice to see her making friends for all the right reasons.
"Dude, where's the email? When I don't get it Sunday night, I start worrying. Is my email working? Did it bounce back? Is Chuck okay?" Tony Harris, via phone conversation, about a Sunday night without the weekly email. Apologies- had a BIG event to prepare for Monday- and just wasn't able to finish it. This is just the THIRD time it wasn't published on Sunday night....not bad for two years, right?
"I can't trust a guy with blue eyes....I'm lost in them right now." -Realtor who was evidently hitting on Chris Heibell while showing him apartments in Garwood. (we thought Heibell had a happy spring to his step on Sunday)
"How about a shower and laundry?" -Jeff Perrella, during Sunday's long run, seemingly not content to hear Heibell's mom would provide food after Sunday's long run for the Fantasy Football Draft
Team Runs: The Only Way to Get a Quote of the Week
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
Friday 9:00am @ Six Mile Reservation (email for details)
Sunday: 8:30 @ Duke Farms (address: 1112 Duke Parkway West in Hillsborough. website: http://www.dukefarms.org)
Sunday's LR + Festivities
Let the fun begin! After the long run, the GSTC Fantasy Football League will do its draft at Chris Heibell's house, which is seven minutes from Duke Farms long run location. Food and drink will be provided at 11:00, draft starts at 11:30. A master list of all players will be provided, and a very complex rock/scissors/paper tournament will be done for the draft order. Don't miss this one!!! Questions? Email Tony Polite: atharris@live.com
This Week in Training
Sprinters: check the Sprint Squad FB page tomorrow!!
Distance
Monday - comfortable run + 6 x 8-10s hill sprints
Tuesday - Threshold intervals - You want about 25-30 minutes of total running time at T pace. So for some of you that may be 4x2k at threshold pace, for otehrs it may be 3x2k, or 4xmile, or 3xmile, depending on what your threshold pace is. If your T pace is 5:40, you can go for 4x2k, but if your T pace is 8:00, then you should go for 3xmile. Take about half your running time as recovery jog. Go for a 10-20 minute cooldown and cap it with 4-6 strides.
Wednesday - Medium run of 75% long run duration - Get it rolling at a decent pace the second half.
Thursday - super easy 40-60 minutes.
Friday - Fartlek run - Go for the same mileage as your Monday/Saturday runs, and work some uptempo pickups of 1:30 - 3:30 into your run. Take about equal recovery intervals between pickups. Run the recovery intervals at an honest pace. You want it to be a continuous aerobic effort. It shouldn't feel liek a continuous interval workout.
Saturday - comfortable run + 6x8-10s hill sprints
Sunday - long run!
Trivia Answer:
D. Trudy McGowan...Mike Anis' girlfriend!
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