Okay, for real, it's time to get our butts in gear. It's almost September, and it's time to take action. PLEASE....take action. We really don't wanna start sending individual emails...that's no fun for anyone.
1. SIGN UP FOR RACES. DOING IT DAY OF RACE MAKES IT HARDER FOR TEAM CAPTAINS.
A. 9/8 USATF-NJ 5k XC Race: On-line until 9/4: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=100388
B. 9/23 Liberty Half: On-line until 9/19: http://www.active.com/running/jersey-city-nj/19th-annual-newport-liberty-half-marathon-2012
C. 10/7 Gorilla 5k: Discounted for GSTC members: https://www.compuscorereg.com/register/?event=13581
D. 10/28 USATF-NJ 8k XC Race: On-line until 10/23: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=100370
2. SIGN UP FOR USATF. YOU MUST BE A MEMBER TO RACE FOR GSTC AT USATF RACES!
A. Sign up for USATF here: https://www.usatf.org/membership/application/ (make sure you put "385" under "club number")
B. Once you're a 2012 member, you must verify your NJ residency (just once, not every year). Send a cell phone picture of your driver's license to Pam Fales (usatfnj@hotmail.com) and please copy the GSTC email address, too.
3. SEND IN UNIFORM CHECK ASAP. SERIOUSLY- LIKE TODAY, PLEASE.
A. Again, tops ($40) + compression shorts ($26). They will be here before the first USATF-NJ Championship Race!
B. Please mail check (made out to Garden State Track Club) to: GSTC 10 Dennis #237 New Brunswick, NJ 08901
C. Didn't order one? Email us to grab one of the few extras.
Thanks to those who already sent it in: Kenny Huryk, Adin Mickle, TJ/Jill Zablocki, Andrew Capizzi, Nick Waclowski, Karen Auteri (will this check bounce?), Erin Higgins, Scott Migliore, Chris Heibell, Ken Goglas, Rich Angelillo, Edsel, Flores, Steven Geiger, Shawn Deandrea.
Next week's email may or may not list the others under the TMA....send it in! We just have to send in a $7,000 check for the order....soon.
********************See "Beat Capizzi Challenge" Below for Fun with Uniform Payment************************
4. Gorilla 5k: Facebook. SERIOUSLY. Please do today.
A. Despite our pleas, only Karen Auteri, Alyssa Douma, Chris Tafelski, Steve Mennitt, Sarah Fairbrook, Jeff Perrella, Sara Douma, Rich Angelillo, and Erin Higgins have added people to the FB Group. Our BIG EVENT is just five weeks away.....so here goes again:
1. Click on group: http://www.facebook.com/#!/groups/448855308479383/. On far right box, add people to group (box says: "Add people to group")
2. Post video on your wall: http://www.youtube.com/watch?v=uCNaxBAn8IA&feature=player_embedded
3. Post website on your wall: www.gorilla5k.org
4. Write something on the Gorilla 5k Facebook Group Wall.....let's make it look active, exciting, and FUN.
Quotes of the Week
"I will slash the tires of the creeper van." -Chelsea Callan, via text, responding to the text that joked about trading her top Fantasy Football draft for a few Gatorades.
"You freaking kidding me with those shorts?" -Matt Hassett, FB post on Chris Heibell's wall. Yeah, his running shorts are....interesting (read: feminine)
"Fastest 4 x mile workout this morning in 6 years!!" -Alex Fowlie, FB post
"I'm ready." -Steve Bonica, via email, regarding his training and prep for rival and archnemisis, Rob DeCarlo.
"Finally got 15 under my belt." -Cheyenne Ogletree, FB post
"There is nothing more masculine than holding a trophy over your head." -Jeff Perrella, after defeating Ken Goglas in indoor basketball, after someone called into question his masculinity regarding his "underhand" shot (editor's note: at least he wasn't wearing Heibell's shorts WHILE shooting underhand)
"Chuck's Receding Hairline." -name of Ken Goglas' team in the 2012 GSTC Fantasy Football League
"Just Beat Chuck." -name of Steve Geiger's team in the 2012 GSTC Fantasy Football League
"Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough." -Anthony Harris, FB post
"Roses Are Red,
Violets Are Blue
Here is your money,
You still owe me a team shirt." -Poem found on paper along with Andrew Capizzi's uniform check this weekend
Beat Capizzi Challenge: Send Us Your Best Roses Poem
Okay, so you owe money for your uniform. Capizzi just set a new bar for submitting payment. Let's make this boring task fun. Now it's your turn.
When submitting your check this week via mail, include a "Roses are red, violets are blue" poem...and we'll throw it in next week's poem.
Someone please top Capizzi....we have fath in you.
Rutgers 'Welcome Back' BBQ
We welcome back our Rutgers-GSTC contingent this Saturday, 9/1, at 6:30pm with a BBQ sponsored by the GSTC. Our homie Dan Teichmann will be hosting it at his new spot at 1 Delafield Street (in NB), so hit him up at dteichs@eden.rutgers.edu.
Sprint Group Adds World Champs Qualifier
We've got some great athletes in the GSTC Sprint Group, but things just got greater. We welcome Amr Mohamed Gharseldin, who ran in the 2004 World Indoor Championships in Budapest for Egypt. Anyone who has an IAAF bio is, indeed, legit. Welcome, Amr!
Saturday: 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)
Tim Morgan Award
There was a questionable event this weekend with Zak Martins, but we're electing to give him a free pass.
Instead, we leave you with a classic FB post from Ray Petit, who responded to one of Tim's FB posts: "Tim, I enjoy reading the comments from your friends, even more than what you write."
Team Runs: Maybe You'll Meet Tim Morgan?
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: Patriots Path (no address, but directions are here:
From Route 24: At the interesection of Kahdena Road in Morris Township, turn RIGHT (from westbound) or LEFT (from eastbound). Travel approximately 1 mile to traffic light. Turn LEFT on Sussex Turnpike, immediately turn RIGHT on Inamere Road. Parking area is 1/8 mile on left. (Additional parking for this section is available at Lake Valley Road and Washington Valley Road)
This Week in Training
Sprinters: Check FB Group. As always, Wednesday, 6:15 @ Donaldson Park.
Distance:
Monday - comfortable run + 8x strides or hillsprints
Tuesday - Race pace intervals at 5k pace - these should be either 300s or 400s depending on your pace. You want to be between 1:00 and 1:30, so your call on the distance of each rep. If you go under 80 seconds, you should start each one every 3:00. So if you run 80 seconds, you get 100 seconds recovery. If you're between 80 and 90 seconds, start a new rep every 3:30. Do between 16 and 20 of these.
Wednesday - Medium run of 75% long run duration. Play with the pace a bit - throw in some pickups in the last third of the run that are at or near T pace.
Thursday - super easy 40-60 minutes.
Friday - Cruise intervals at T pace - go for 4-5 intervals that last between 5 and 7 minutes. So for some of you that will mean mile reps, for some it will mean 1200s, whatever. The point is to run at threshold for a total of 25-30 minutes. Take 2 minutes of jogging in between.
Saturday - comfortable run + 8x strides or hill sprints
Sunday - long run
No comments:
Post a Comment