(10/1-10/7): Go Bananas @ Gorilla 5k Edition!

Go Bananas @ Gorilla 5k This Sunday!!!
New Brunswick- In one week, the second annual Get the Gorilla 5k will be held at New Brunswick's historic Buccleuch Park.  Pre-registrations are double what they were last year, so expect a much bigger event than the 300-person event in 2011.  The open 5k race starts at 9:30am, and the elite 8k (men)/ 5k (women) will start at 10:30am.

 

GSTC members!  Please sign up ASAP on-line using the designated GSTC discount; this closes on Wednesday!!  This way, we free up the "day-of-registration" lines for the public.   

Here it is: https://www.compuscorereg.com/register/?event=13581.

 

Also, anyone interested in serving on the "best costume" and "best centipede" judge panel, holla at me, playa.

 

Finally, grab a friend.  Bring a sibling.  Post the event website on your FB wall (www.gorilla5k.org).  The bigger the event, the better for our club.  Post-race party at our club's big sponsor, Olive Branch: 37 Bartlett Street, NB.  A short walk from the finish line! 

 

 

Costume Contest

The rules are simple: you gotta coplete the race in costume.  After that, you gotta show up at the costume parade at 11:15 fo the judges to decide on the winners.  ANYONE is eligible for the contest....so start planning your Sunday best!   Last year's winners: http://www.gorilla5k.org/costume_contest.html

1st place: $200

2nd place: $150

3rd place: $100

 

Centipede Contest

Same rules as the costume contest, only the centipede must complete the entire 5k attached to each other.  Last year's winners: http://www.gorilla5k.org/costume_contest.html.

1st place: $200

2nd place: $150

3rd place: $100

 

The Showdown: CPTC vs GSTC

For the second straight year, it's ON like DONKEY KONG!  The two-time defending national club track and field champions, Central Park TC, are bringing their horses out of their NC stable and into NJ's Buccleuch Park for the elite dual meet against Jersey's finest.  The race starts an hour after the 9:30 open race, so be ready to cheer like hell if you're running the earlier race!!  The play-by-play commentary, along with introducing all competitors before the race, will be done by the Golden Voice of the Golden Team, GSTC sprinter Mike Brito.

 

Some press:

NJRunners: http://nj.milesplit.com/articles/93344-elite-xc-race-set-for-new-brunwick-get-the-gorrilla-5k-goes-off-10-7

Star Ledger: http://www.nj.com/hssports/blog/boyscrosscountry/index.ssf/2012/09/border_clash_brings_together_two_of_the_top_clubs_in_the_nation_for_a_cros-country_dual_1.html

Blood, Sweat, Cheers: http://www.bloodsweatandcheers.com/new-york-play/1385-get-the-gorilla-5k

1st Place: $200

2nd Place: $150

3rd Place: $100

 

 

Race Results

Sandy Hook- Props to David dos Santos, who ran his first race in black and gold this weekend at the Sandy Hook Half.  Sadly, work interfered with racing at the Liberty Half, so he debuted in the event today!  He finished 13th in 79:38.  Next up for Kenny Goglas' elementary school friend and former TCNJ teammate of Karen Auteri: Gorilla 8k! 

 

Four GSTC'ers ran the Steeplechase Distance Run today.  New GSTC member and Rutgers student Mo Bahri finished 3rd in the 5k in 19:16.  More on him in the TMA below.

 

The old man showed up to gorilla flyer hundreds of cars and picked up a silver medal in the 25k, averaging 5:50 for the 15.5 miles, breaking the 35-39 course record by 2:00....the perks of being old.  Teammate Alex Fowlie averaged 5:57 for a 25k PR and a 30-34 course record, while Eric Davis averaged 6:56 pace to be the third finisher.

 

Quotes of the Week

"We've seen your team at many races. The last time was at, which blew us away, the USATF 5k championship XC. My mom was so excited about your team spirit demonstration. I told her again that she should join your team. She said that you don't take masters. She said that she saw your team at Newport (I wasn't there). She bragged about yall. She said your teams has set the bar for what team spirit and support should be and look like. And that you've opened the running world up to a whole new higher level of quality, excitment, kindness, encouragement, challenge and passion for the sport."   -Kris Butcher, via email, trying to get her mother to join GSTC

"I saw the training groups page and would be interested in getting in with the 10k and half marathon training groups depending on their schedules and such. I want to improve my times.  Amanda Rolph, via email, a new member excited to get better!

 

"If you even mildly enjoy running and/or halloween you need to make it a point to show up for this event."  -Steve Mennitt, FB post

 

"First half marathon in the books. 13th place overall. 1:19:38"  -Dave Dos Dantos, FB post

 

"I miss being out there" -Rich Angelillo, via text, nursing an ankle injury

 

"Just doing some masters recruiting."  -Ken Goglas, via text.  A few more masters runners is all we need...

 

"I hate Metuchen cops! Cant some one help me? I've just been arrested :/"  Alan Broussard, FB post (TMA worthy here: pay your parking tickets, fool!)

 

"Sorry I missed practice.  Was at work.  And Alan is in jail and he wants you to help him."  -sprinter Jean Leblanc, two weeks ago (Editor's note:  weirdest text to wake up to)

"It was weird seeing the creeper van but no Chuck Schneekloth. Minus 10 points." -Cheyenne Ogletree, FB post

"It's not like Super Mario Brothers....you didn't just get the fireball." -Mike Anis, to Marco, who claimed to have a huge energy burst after having his first gel in today's LR

"Pushed myself and ran 12 miles this morning. Kudos to Mark Parisen to keeping me on task."  -Mike Gurzo, FB post

 

 

Team Runs.....Thursday Costume Fun Run!!

GSTC Beach Enclave

Monday: Holmel Park, 5:45.  Holla at #KenYouDigIt: Kenneth.m.walsh@gmail.com

 

Rutgers/Central Jersey Runs

Monday- 5:30, Rutgers Student Center

Tuesday- 6:00, Rutgers Student Center-----TRACK!

Wednesday- 5:30, Rutgers Student Center

Thursday- 5:30, Rutgers Student Center----COSTUME RUN TO PROMOTE GORILLA AROUND RUTGERS!

Friday- 4:30, Rutgers Student Center

Women's Team Workout

Wednesday- Ridgewood 6:00pm track workout

Couch to 5k/ Beginner Group Team Run

Thursday- 5:30 @ Rutgers Student Center

 

Tim Morgan Award...It's Been a While

Who says you can't pick on the new guy?  Our newest RU-GSTC homeboy, Mo Bahri, gets third in the Steeplechase 5k.  Awesome.  Yet, after buying his uniform Thursday, we spot him, surprisingly, at the Steeplechase 5k racing in a....grey tshirt?  Master Eric Davis wasn't wearing his either, but it's pretty clear he can bench us with his fingers and break our legs with his toes, so he can race all day with his shirt off instead of the uniform.  But Mo....welcome to the GSTC.  Here's your first TMA!

 

And finally, club record holder in the 110HH, Alan Broussard,needs to pay those parking tickets...as you can tell by the above quote.  If that isn't a TMA....we don't know what is!

 

This Week in Training

Monday - comfortable run + 8xstrides or 8-10s hill sprints
Tuesday - 16-20x400 at 5k race pace, starting every 3:00 (3:30 if the 400s take longer than 1:45). If they are longer than 2:00, run 300s instead.
Wednesday - uptempo medium run of 75% long run duration
Thursday - super easy 40-60 minutes
Friday - fartlek run. Keep the recovery intervals honest (like Monday/Saturday pace), and roll on the reps. you should take the first 10-15 mins as warmup and get in at least 10 minutes of cooldown on the back end. In the middle, vary the pickups between 30 seconds and 2:00, and play with the pace, too. You should hit a variety of paces, from 3k to 10k. Aim for 30-50 minutes of work, excluding warmup and cooldown.
Saturday - comfortable run + 8xstrides or 8-10s hill sprints
Sunday -long run

(9/24-9/30): Ogletree, Goglas Lead GSTC to HM Sweep in Jersey City

Gorilla 5k: Sign Up!

Yup, this comes first.  It's in two weeks and here's the dilly: you, and a friend, can sign up here (and make sure you take advantage of the huge GSTC discount): https://www.compuscorereg.com/register/?event=13581.  Huge team fundraiser, team event, dual meet against CPTC, huge everything.  Bring everyone.  BIG FUN!

 

Okay, now onto the really awesome stuff....and when we say awesome, we mean like GSTC wins in Jersey City, Piscataway, Princeton, AND Elmwood Park.  Yeah....check it out...

 

 

Golden Girls Win by 19 Total Minutes!!!!!

Ogletree Sizzles 6:15 Pace; Top 3 Run Fastest Team Time in Decade

Jersey City- Just a few months ago, the WIG were fighting for a USATF-NJ Open Women's Team Championship.  Now, they may be one of the best open women's team in the history of the USATF-NJ.  

Today, the women's scoring four (Cheyenne Ogletree , Chelsea Callan, Alyssa Douma, Karen Auteri) had a team time of 5:43:09 at the Liberty Waterfront USATF-NJ Half Marathon Championships.  How good is that?  Consider past results from this long-contested race: RVRR's scoring four was 6:16 in 2011; before that, only the top three were scored.  Comparing GSTC's top three today (4:09), it was the fastest in a decade: RVRR 2010 (4:34), RVRR 2009 (4:30), Running Company 2008 (4:24),  Running Company 2007 (4:19), 2006 link broken, 2005 Warren Street Open Women (4:21), 2004 Saucony Runner's High (4:19), 2003 Asics Club East (4:12), and 2002 Asics Club East (4:06).  One word: WOW.

History lessons aside, Ogletree (81:57) pocketed the $200 for first, with teammates Callan (84:45), Douma (85:21) and Auteri (91:05) in her wake.  All four PR'ed, with fellow "Gold Teamers" Danielle Stanton (96:26), Jill Zablocki (97:56), Erika Meling (99:04), and Nicole Corre (1:20:14) following shortly behind.  Thanks to their efforts, the WIG have now opened up a commanding six point lead in the race to the open women's USATF team title.

The Black Team repped just as well, finishing 5th in stacked women's field of twelve teams.  Erin Higgins (96:06) and Courtney Stanton (97:03) lead the way in 97:03, as Cathy Stutzman (99:19) , Sarah Fairbrook (99:40), and Sara Douma (1:20:18) rounded out the scoring four.  Making her GSTC debut was Brianne Teichmann (1:54:53), a PR, as did Prudence "The PR Machine" Jones (2:14:56), and big props to Shawnee Naught, who finished her first half in 2:29:10!!  

 

Now the ladies turn to 10/7, when they will lace up their shoes next at the Get the Gorilla 5k.  While some will run the Elite 5k vs. Central Park TC, others will run the open 5k that same morning.  They will close out the regular season with the USATF-NJ 8k Cross Country Championships on 10/28 before preparations for the national championships in Kentucky,   

 

Goglas Totally Kicks A#$, Wins USATF-NJ HM Title

Perrella Gets 2nd; Harris' Surge Lifts Gold to Team Win as "Team Fancypants" Gets Second 

 

Jersey City- Anything can happen in a half marathon.  And today, everything seemingly did. 

 

At the eight mile mark, the Gold Team was losing.  The usually reliable Adin Mickle and Mike Anis, both members of the 2011 club nationals team, were having off-races.  Tony Harris was rolling conservatively through 5:40s, but was well behind.  Ken Goglas and Jeff Perrella were fighting it out with a group of four others in the lead pack.  Things were not looking good--truly.

 

But then, perhaps we can say, tradition took over. 

 

Goglas and Perrella soon pulled away, finishing 1-2 overall.  "Pacman Polite" Harris also put on a huge surge, running his last three miles in 5:10-5:07-5:08 to gobble up dozens of runners in the final  (Editor's note: don't believe us?  Wait until you hear what he did at the 5th Ave Mile, below).  As the team won by four minutes, it was the final gutsy push of these three that truly put the club into the "w" column in the eleventh hour.  And when we say eleventh hour, we mean....this race was won, lierally, in the final mile.   

 

Big Ken ran an 80 second all-time PR of 69:11, the #3 all-time performance for the GSTC behind only Perrella and Tom Poland.  DJ Jazzy Jeff ran 69:21, his #2 all-time effort for the distance.    

 

"Team Blold" (a combination of gold and black- this confused some), officially re-named "Team FancyPants" by Andrew Capizzi, squeezed out a well-earned, very impressive second place team finish.  Rob Nihen and Stephen Mennitt, both making their half marathon debuts, ran quite wonderfully, as they finished in 71:21 and 72:39 respectively.  Really, this whole team just ran out of their minds, as Timmy Morgan (74:05), Ashwin Anantharaman (74:21/ HM debut), and Capizzi (74:59) just absolutely NAILED it, with GSTC-Rutgers captain and #6 man Dan Teichmann also running a 2:00 PR in 78:56.  Of course he did.  That's how Team FancyPants rolls.

 

The "Black Team" picked up a fourth place, one place ahead of RVRR's A Team.  Shawn D'Andrea made his fall debut in 75:40 to lead the group, with Chuck Schneekloth (76:30), Alex Fowlie (77:04), Rich Angelillo (77:36), Ken Walsh (78:57), Edsel Flores (84:05), and Jason Chee (89:49).  Highlights from the group: Walsh PR'ed by several minutes, and Chee broke 90:00 for the first time in his career.

 

Finally, the "Rutgers Team" finished in 7th of 13th teams scoring 2 team points for the club.  Leading the charge was our homeboy James "I'll have a chocolate frosty" Lothian, who ran 80:59 as the group's #1 man.  Rutgers PhD candidate Jason Gulya rolled in next at 82:42, despite losing to his twin brother (ouch!) with TJ Zablocki, who evidently has a great view of mile 12 from his Jersey City office window, just behind him in 83:55.  Steve Bonica was the team's #4 man in 85:02, with just 20 seconds separating the next three: Mark Parisen (86:23), Adam Nalven (86:26), and Rob DeCarlo (86:43).  Nick Waclowski (1:31) and Sean Crust (1:42) wrapped up the finishers for the mighty gold and black.     

 

Like the women, now the men begin preparations for the Gorilla 5k on 10/7, which for the elite men will be 8k.  From there, the USATF-NJ 8k cross country championships will be on 10/28, one of the final determinants for the national championship team in Kentucky.

 

Results: http://www.compuscore.com/cs2012/sept/libhm.htm#tm07.

Team huddle and chant: http://www.youtube.com/my_videos_edit?ns=1&video_id=DOHSH5Mnrq8

The start: http://www.youtube.com/my_videos_edit?ns=1&video_id=NzWJpNQWjAc

Goglas brings it home: http://www.youtube.com/my_videos_edit?ns=1&video_id=SFga_-agPD0

Ogletree wins: http://www.youtube.com/my_videos_edit?ns=1&video_id=4xDq-hNdcvY

Wanna see your finish?  Peep us here (not all are labeled yet): http://www.youtube.com/GardenStateTC

 

Masters Men Make Club History at HM

While the open men and men made plenty of noise, so did one other group: the masters men.  For the first time in GSTC history, a complete master's team finished aUSATF-NJ Championship race, as the men finished 5th in the M-40's competition.  Spotswood Sensation Kenny Huryk lead the historic finish as the #1 man, rolling home in 88:40, as Jeremy "The Legend" Stratton came in as #2 in 90:21.  Just twenty seconds later Eric Davis finished, with team captain Marty Doherty (96:14), Peter Auteri (1:41:30), and Francis Beideman (1:41:50) rounding out the top six finishers.  Congratulations to our masters men, and a special thanks to Marty for all his effort in helping with the organization here!   

 

Koontz Leads 1-2-3 Sweep in Wounded Warrior 5k

The GSTC-Rutgers Boys Roll Deep in Campus Race

 

Piscataway- Not to be out done by the club elders, the Boys on the Banks flexed their muscles yesterday in the 5th Annual Wounded Warrior 5k held on the Piscataway Busch Campus of Rutgers University.

 

Charlie Koontz, fresh out of Hunterdon Central HS, took gold in his second race in gold, averaging 5:16 for a solid 16:19 victory.  David Fett, a second year pharmacy student making his GSTC debut, finished second in 16:53--nearly a 1:00 PR.  Half miler Tyler Foss, an ROTC member who organized the team effort, ran a season best of 17:32 for third.  Kyle Flyer, the 2011 leadoff for the GSTC 4x800 at club nationals, also ran a SB of 17:47 for 5th.  Robert Klink hit 18:42 for 7th, and recent RU grad Woody Kongsamut hammered his first sub-20:00 5k, finishing 9th in 19:31.    

 

 

Obsuth Grabs Another Gold and a Crisp Benjamin

Elmwood Park- Current RU junior Mike Obsuth, former 3k club record holder and 2011 indoor USATF-NJ 3k Champion, snagged yet another dubya in gold this weekend.  For is 17:13 first place efforts in the Elmwood Park Chamber of Commerce 5k, ObsMike won a $100.  Thank goodness....now he can buy that final engineering textbook he's been so excited to read!

 

 

Bolgert, Ivanov Go 1-2 in Carnegie Center 5k

West Windsor- Former Marquette standout Peter Bolgert continues to build fitness after an early-summer injury, as he won his first race in this glorious state of New Jersey in gold on Saturday in 16:38.  The Princeton PhD student ran solo the entire race, but was followed by recent GSTC addition Kevin Ivanov in 16:58.  Kevin- we gotta gear you up, brotha!

 

 

Lambert PRs in 6k, Ready for CPTC

Somewhere in Pennsylvania We Think- Lindsey Lambert, whose late-spring injury kept her from building enough summer mileage to attempt today's half marathon, went through 5k at 18:45 en route to a PR for 6k in 22:36.  We forgot to ask more details, but either way, someone is ready for CPTC in two weeks!   

 

 

Harris Runs 4:15 at 5th Ave Mile

New York City- Just the day before saving the day for the half marathon Gold Team, Tony Harris scorched 5th Avenue in the yearly 5th Ave Mile hosted by NYRR.  Hitting the tape at 4:15.5, the #2 road mile in club history, he finished five seconds ahead of road mile club record holder Chris Heibell, who ran 4:20.

 

GSTC Fantasy Football

Lots of trash talking on Facebook, but here's all you need to know: the current top three on the podium:

1. Psu Tickle monsters - 345.66  (Ken Goglas)

2. Tool time- 333.12 (Jeff Perrella)

3. Kamikaze maserati- 303.54 (Tony Harris)

 

 

Key to Success: Team Runs!

Rutgers/Central Jersey Runs

Monday- 5:30, Rutgers Student Center

Tuesday- 6:00, Rutgers Student Center

Wednesday- 5:30, Rutgers Student Center

Thursday- 5:30, Rutgers Student Center

Friday- 4:30, Rutgers Student Center

Women's Team Workout

Wednesday- Ridgewood 6:00pm track workout

Couch to 5k/ Beginner Group Team Run

Tuesday- 5:30 @ Rutgers Student Center

Saturday- 9:00am @ Buccleuch Park (parking lot between bathrooms and pavillion)

 

Sunday Long Run: To be announced! (ideas?)

 

Quotes of the Week

"There is no chance I run like I did today without being part of this club, and for that I thank you."  -Ken Goglas, via text after his monster, beast-mode half today.

 

"There is no chance we win today without you running like you did, so for that, I thank YOU."  -Editor's text response to Ken's

 

"My favorite part about the race today: Adin brushing his teeth before the race."  -Andrew Capizzi (editor's note: who DOES that, anyway?)

 

"I like to have minty breath when I run."  -Adin Mickle, in response to the pre-race tooth-brushing incident

 

"I don't think I'm going to be able to keep PRing by a minute every race anymore.  Maybe one more time though."  -David Fett, via text

 

"Another win for the GSTC Rutgers north jersey division.  17:13."  -Mike Obsuth, via text

 

"Awake and ready to make some moves!"  -Steve Mennitt, via text, at 5:55am this morning

 

"The new uniforms areso fly, we got a lot of attention.  Nex stop: sub-19."  -Woody Kongsamut, via text

 

"Saweeeeet!"  -Dan Teichmann, via text, when he heard we won today (he had to leave before results announced)

 

"Another outstanding weekly email; perfect with my morning coffee; was particularly pleased to see the return of team blold."  -Prudence Jones, FB post (Editor's note: we're glad someone's reading it out there...)

 

"The best part of this club is that there is always someone to run with--to help you out.  Having Dan (Teichmann) there was the only reason I PR'ed today."  -Ken Walsh, after his PR today 

 

"i'm not gonna wait until i feel fit, i just want to roll."  -Chris Tafelski, via text, regarding an interest in getting a new uniform  (hmmm.....dont call it a comeback?)

 

"Happened to be wearing my get the gorilla t-shirt at whole foods princeton today. 4 employees are now considering signing up for the race." Prudence Jones, FB post

This Week in Training

Great work in the HM all around! Recovery is key for the next few days so there are two plans this week: one for those who raced and one or those who didn't. An all out half can take a serious toll, so don't rush back if you're not ready. Your body will let you know. Rushing back to regular training will delay your recovery and ultimately bring you less benefit than letting the mileage and intensity drop for a bit and then resuming full tilt.

For those who raced the HM:
Monday - recovery run - very easy - duration based on feel
Tuesday - comfortable run an 8x80m strides
Wednesday - fartlek run - take the first 10 minutes warmup, then go for 6-8x 2:00 on/3:00 off. How fast are the pickups? You decide based on how you're feeling. Don't be a hero. 10-15minutes cooldown.
Thursday - super easy 40-60 minutes.
Friday - 8-10x800 @ 5k pace with equal or slightly longer recovery. You want the reps to be under 3:30, so go 600s if your 800s will be longer than that. HR is a good way to go to determine recovery - when you get down to 130-140, you're ready.
Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Sunday - long run.

For those who didn't race:
Monday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Tuesday - Cruise miles: 4-5x mile at T pace with 1-2minute recoveries. You want these to be less than 6mins each, so go 1200s if your T pace is greater than 6:00. Jog 8-10 mins and go 4x200 at mile pace. If your mile pace is over 40 sec/200, run 150s instead.
Wednesday - moderate run of 75% long run duration
Thursday - super easy 40-60 mins
Friday - 8-10x800 @ 5k pace with equal or slightly longer recovery. You want the reps to be under 3:30, so go 600s if your 800s will be longer than that. HR is a good way to go to determine recovery - when you get down to 130-140, you're ready.
Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Sunday - Long run

(9/17-9/23): Price Hammers Mile; Half Marathon Is Upon Us!

Gorilla 5k Race: Sign Up w/ GSTC Discount

Yes indeed, it's that time already.  Sign up here using the GSTC discount: http://www.gorilla5k.org/registration.html.  And while you're at it...get two friends to do the same!  The power of asking someone personally to come attend your club's race is way more effective than an emai or text.  Call 'em, or ask 'em in person!

 

Also, if you wanna run the half marathon below.....shoot us an email!  Everyone is welcome to join the "fun"!

 

 

USATF-NJ Half Marathon Team Championships

Ogletree Leads WIG in Hopes to Clinch First Women USATF-NJ Team Title

Jersey City- After a long season of back-and-forth wins with RVRR, the GSTC ladies are on a roll.  After a narrow loss on May 6's USATF-NJ 5 Mile Championship, they've won three in a row: 10k road, 5k road, and 5k xc championship races. With a win this Sunday at the Liberty Waterfront Half Marathon, serving as the USATF-NJ HM Team Championships, they will clinch the USATF-NJ Women's Open Team title- the first one in club history.

 

Coach Rob DeCarlo fired up one final workout this Wednesday: 3x3200m.  Not only did it go well, but some really rocked it, like race favorite Cheyenne Ogletree, who ran 12:34, 12:39, 12:20 and Alyssa Douma, who went 12:46,12:54, and 12:46. Depending on how well Ogletree, Douma, and their teammates run, they will land prize money if they sneak in the top 5: $200, $150, $125, $100, $50.

 

That said, the half marathon is a long race, and both will be banking on their teammates...as teams add up times of their top four finishers.  Several top runners will be making their half marathon debut, such as Chelsea Callan and Erika Meling.  Others, like Nicole Corre, JIll Zablocki, and Karen Auteri, will bring a solid wealth of experience to the event--a much needed quality for a 13.1 mile race.

 

Below is the current lineup of our two teams.  Interested in joining the group?  Email us and we'll throw you on one of the teams...the more the merrier!

 

Gold:  Cheyenne Ogletree, Alyssa Douma, Chelsea Callan, Karen Auteri, Nicole Corre, Jill Zablocki, Erika Meling, Danielle Stanton

 

Black:  Krissy Suckow, Courtney Stanton, Cathy Stutzman, Erin Higgins, Michelle Tuchol, Sandi Kaspszyk, Sara Douma, Prudence Jones, Brianne Teichmann 

 

Sign up here ASAP: http://www.newporthalfmarathon.com/. 

 

 

Perrella, Goglas, & Co. Ready for Their GSTC Fall Debut 

After schedule conflicts prevented them from attending last week's first Grand Prix event of the fall, the USATF-NJ 5k XC Championships, some of the MIG's top guns, like Jeff Perrella and Ken Goglas, are ready to throw down the hammer.  Last year, Perrella was second in this race, and Goglas was prepping for his sub-2:30 effort in NYC. 

 

Joining them in their fall GSTC debut are half-marathon veterans Craig Donnelly, Shawn DeAndrea, Alex Fowlie, Rich Angellilo, Ken Walsh, Mike Anis, and Tim Morgan.  Meanwhile, numerous well-established distance stars will be making their career debut in the event: Rob Nihen, Tony Harris, Steve Mennitt Ashwin Anantharaman, Andrew Capizzi, and Peter Bolgert.  However, much like the women, the top men will not be at full-tilt, as they will be mindful of the looming dual meet two weeks later, vs. Central Park Track Club, at the Get the Gorilla 5k/8k.  Blasting a full 13.1 miles risks leaving their legs flat for the dual meet, so the hope is a solid, hard effort....but not an all-out race. 

 

(SIGN UP ASAP IF YOU HAVEN'T ALREADY.  WE DONT WANNA BE SCRAMBLING THE MORNING-OF) 

 

 

GOLD       Jeff Perrella, Ryan Grote, Shawn Deandrea, Tony Harris, Alex Fowlie, Peter Bolgert, Rob DeCarlo

 

BLACK      Ken Goglas, Adin Mickle, Rich Angelillo, Chris Heibell, Chuck Schneekloth, Ken Walsh, TJ Zablocki

 

BLOLD      Rob Nihen, Andrew Capizzi, Ashwin Anantharaman, Tim Morgan, Steve Mennitt, Mike Anis, Craig Donnelly

 

HALF MILERS   Zak Martins, Jaris Rousseau, Ricardo Garcia, Mark Parisen, Reggie James, Edsel Flores, Nick Waclawski, Jason Chee

 

RUTGERS     Dan Teichmann, Adam Nalven, James Lothian, Wilfredo Benetiz, James Gulya, Steve Bonica, Scott Miglore

 

MASTERS     Marty Doherty, Kenny Huryk, Eric Davis, Fran Beideman, Pete Auteri, Jeremy Stratton

  

 

Ocean Ave Mile: Flores, Price Steal the Show

As a thank you to the Stingers for attending the College Ave Mile, several GSTC'ers agreed to return the favor and jump in the Ocean Ave Mile Saturday morning.  As part of a twelve-mile day of work, Edsel Flores stepped to the line of the high school heat with a little bit of pressure: the first runner to wear the Gold and Black, version 2.0. 

 

The 17-year old New Brunswick senior lead from wire to wire, winning in 4:45.47--besting second place by 45 seconds.  If there's any way we wanted the new uniforms to debut....it was EXACTLY like this. 

 

In the elite race, Kyle Price put on a show, running a fantastic final 50m to squeeze out second in 4:22.06, outleaning Charlie Murphy in 4:22.08.  More on Price below, as he is this week's GSTC Athlete of the Week.  A few strides behind Price was Andrew Capizzi, who finished 6th in 4:33.97.  Pete Klapsogeorge added a fourth place finish in the 20-29 heat, far exceeding his goal of sub-6:0 at 5:44.13.

 

Chuck Schneekloth won the coveted, prestigious, internationally esteemed, ESPN-covered 30-39 age-group heat in 4:37.30, edging out a victory by 15 seconds.  He asked Sarah, prior to the race, if he could do some pushups before breaking the finish-line tape if he was in first place, Christian Hesch style (Hesch did this at the Providence Rock-n-Roll Half last month).  "Don't you think enough track clubs in NJ dislike you already?" was her response.  Good point.  No pushups it is. 

 

   

Athlete of the Week:  Kyle Price

In just his second race in black and gold, Kyle Price has not just cracked the club's top performance list.  Indeed, his 4:22.06 ranks him 2nd in the road mile, putting him between Chris Heibell's club record (4:14.20/5th Ave. Mile) and Jeff Perrella's now #3 performance (4:22.94/ College Ave Mile) on the all-time list.  But, what we liked the most about yesterday's race was his gutsy final 100m.  Clearly in pain and swimming in lactate, the scrappy Spotswood native moved from fourth to second in one hard push, outleaning Charlie Murphy by .02 for the silver medal.  It was an impressive display of pain tolerance, and for all of this, he is this week's Athlete of the Week.

 

A sprinter/vaulter/hurdler/jumper for three years in high school, he finally did XC his senior year.  Good thing he tried it out, as he helped SHS win their school'd first ever school title in ANY sport.  At Ramapo, het set three school records: 1000m, 4x400, and DMR.  Indeed, there are very few people you meet who can break 50 in the 400m, 2:00 in the 800m, and 15:00 in the 5k...and Kyle has done all three.  He is the first and only Ramapo XC runner to win the NJAC XC Title...quite a feat.

 

A self-proclaimed unorthodox runner, he's big into sushi, techno, the movie Waiting, and black lights.  He always races with gum, for some reason has oreos and milk at midnight before cross country races, and found ways to squeeze in McDonalds meals between individual events and the 4x400 in college.  Basically, we'd love it if everyone raced so hard as he does, but....perhaps don't copy anything else!

  

 

Uniforms & Shorts Update

There are here, and they are awesome!  Email us about getting what you ordered.

 

Also, the company mistakenly sent us dozens of sweet, custom GSTC shorts that we didn't order and weren't charged for.  A perfect club fundraiser for 100% profit!  Email us to reserve one...they're just $20, and we're running out.... 

 

 

Pasta Party: Saturday Night @ DeCarlos!

After a big thanks to Ken Walsh an his family for having us over for a GREAT team barbeque today, we are thankful for the generous offer by Team DeCarlo to a host a team pasta party this coming Saturday night from 5-8pm.  Wanna have dinner?  Wanna stay overnight for a closer drive to the race?  Drop th DeCarlos an email at robbob13@hotmail.com to reserve dinner and/or a bed!

 

 

Tim Morgan Award, aka, TMA

We had thirty-two runners show up to today's long run at the Manansquan Reservoir.  Thirty-one of them rolled up to the main parking lot at the visitor's center by 9:00am.  One person showed up at the small, lesser known parking lot titled "Environmental Center."  This resulted in an "ill-fated phone tag," delaying the run by several minutes, as we tried to figure out where on earth this person parked.  Wanna guess who was the lone wolf at the Environmental Center before we tell you?

 

Hint: there's a reason why this award has the name that it does.

 

 

Team Runs

Rutgers/Central Jersey Runs

Monday- 5:30, Rutgers Student Center

Tuesday- 6:00, Rutgers Student Center

Wednesday- 5:30, Rutgers Student Center

Thursday- 5:30, Rutgers Student Center

Friday- 4:30, Rutgers Student Center

Women's Team Workout

Wednesday- Ridgewood 6:00pm track workout

Couch to 5k/ Beginner Group Team Run

We had up to seven people show up last week- email Amy for details: adenholtz@gmail.com.

 

 

Quotes of the Week

"I happened to chat with a group of Garden State Track Club members a week ago at the Patriot's Path while I was out jogging with my wife. What a great, friendly group of people!"  -Daniel Koontz, via email, inquiring about the team

 

"I think some of my friends will join the club soon. I told them that one of my best decisions in 2012 was joining GSTC :)"  Arezoo Imani, new GSTC member and PhD student, Rutgers engineering

 

"Though truthfully I really just wanted to beat Anis who was right behind me the whole time so I guess that helped push me."  -Kyle Price, via email (editor's note: that seems to be the goal of many, for whatever reason)

 

"Great.  I'm not finished yet."  -Jeremy Stratton, via text, regarding how he felt after the 5k xc race

 

"You would have been all by yourself regardless....behind me."  -Ricky Garcia, talking some serious smack to the old man, after hearing about his solo 4:37 road mile win.

 

"Not me bro, my housemate.  I can tolerate a shitty situation for years.  After all, I do go to Rutgers."  -Zach Spiegel, Rutgers senior, via text, regarding his roommates breaking down and finally paying for wireless.

 

 

 

Got an Email Idea?

We're looking for new ideas for the email.  No, not to worry, the TMA is going no where....but got other ideas for a potential new section of the weely email?  Respond and share with us your idea!

 

This Week in Training

Half-marathon championship is here!  Time to clean up again.  There are two plans here, depending on whether or not you're racing.  Let's keep it rolling forward!

Monday - comfortable run + 8x80m strides or 8x8-10s hill sprint

Tuesday - 4-5sets of 1000-400, with the 1000s about 10sec slower than 5k pace and the 400s at 3k pace.  You want the longer reps between 3:00 and 4:30, and the shorter reps between 1:00 and 1:30, so modify to 800-300 or shorter if you need.  Take about 200m jog between 1000 and 400 and 5 minutes between sets.

Wednesday - moderate run of 75% long run duration

Thursday - super easy 40-60 mins

Friday - Progression run.  Go for whatever your Monday/Saturday distance is, but start out very easy and gradually drop the pace down so you're getting 15-20 minutes of threshold work in, then drop it the last 3-4 minutes to 5k pace.  OR If you're racing, do some light fartlek work where you run 4-5 pickups of 3-5 minutes at your HM race pace with plenty of break in between at your usual distance run pace.

Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprint  OR shakeout!

Sunday - long run OR race!

(9/10-9/16): DOMINATION!

MEN SWEEP TOP FOUR TEAM SPOTS AT 5K XC CHAMPS

Harris Wins first USATF-NJ XC Title, Leads GSTC Sweep of Top Ten Spots

Flemington- For most teams, the season opener is a rust-buster--a chance to get the kinks out, to polish the rough surfaces, and to shine the otherwise dusty table of fitness.

But not the Men in Gold. And not yesterday.

Rather, the MIG were a well-oiled machine in their season opener, putting on the most dominant team performance in the history of the USATF-NJ. Not only did they sweep the top ten individual spots, they put 21 in the top 34 finishers. GSTC-A was first with 67, GSTC-B second in 71, GSTC-D third in 72, and GSTC-C fourth in 77. RVRR, the 2008-2010 USATF-NJ Open Men's Team Champions, finished fifth in 99 points.

Tony Harris lead the gold and black charge, outkicking Chris Heibell (2nd/15:57) and Adin Mickle (3rd/16:05) to win his first USATF-NJ cross country individual crown in 15:47. The chase pack then rolled in, as Kyle Price (4th/16:23/GSTC debut), Mike Anis (5th/16:23), Tim Morgan (6th/16:25), Chuck Schneekloth (7th/16:30), Charles Koontz (8th/16:32/GSTC debut), Peter Bolgert (9th/16:38/GSTC debut), and Ashwin Anantharaman (10th/16:41) locked up the top-ten sweep.

This was all done without some of the team's most dangerous weapons: Jeff Perrella (14:22), Tom Poland (14:28), Ken Goglas (14:35), Shawn De'Andrea (32:25), Ryan Grote (14:37), Andrew Capizzi (32:28), Rob Nihen (14:47), Steve Mennitt (15:07), John Welsh (14:58),and Brandon Smith (14:44). Many of them will open up at the next USATF-NJ Championship race, the Liberty Waterfront Half-Marathon in Jersey City.

Perrella won the 2011 5k cross country race in 15:28, the current club record for the Deer Path Park 5k course.

1st- 67 (GSTC-A): Heibell 15:57, Price 16:23, Craig Donnelly 17:09, Edsel Flores 17:40, Matthew Scapardio 18:02, Mark Parisen 19:01, Kapil Sathyakumar 22:34

2nd- 71 (GSTC-B): Mickle 16:05, Schneekloth 16:30, Rich Angelilo 17:06, Zak Martins 17:47, Jaris Rousseau 17:51, Wil Benitiz 18:19, Corey Smith 21:00

3rd- 72 (GSTC-D): Morgan 16:25, Koontz 16:32, Anantharaman 16:41, Ricardo Garcia 17:37, Ken Walsh 18:18, Steve Bonica 19:16

4th- 77 (GSTC-C): Harris 15:51, Anis 16:23, Bolgert 16:38, James Lothian 18:14, David Hubert 18:56, Rob DeCarlo 20:06
9th- 236 (GSTC-E): Jason Chee 19:46, Paul Fromholtz 19:47, Pete Klapsogeorge 20:44, Woody Kongsamut 20:47, Nick Waclawski 20:52, Reggie James 21:56, Keith Anacker 23:17, Brian Dennis 26:26

WOMEN CRUSH FIELD, TAKING TOP FOUR PLACES

Ogletree Wins First 5k XC Championship as Team is One Win from Clinching USATF-NJ Team Title

Flemington- After a spring of alternating golds and silvers with rival RVRR, the GSTC Women in Gold lined up yesterday knowing their slim two-point team lead was in jeopardy. They also knew they'd have to run well if they hoped to win and widen their delicate lead over the four-time defending USATF-NJ Open Women Champions.

And run well they did.

Cheyenne Ogletree was simply outstanding, racing to a commanding victory in 18:06. Averaging 5:50 a mile, she dominated the field, gapping RVR's #1 runner by 87 seconds. Clipping at her heels, making her GSTC debut, was Chelsea Callan, who finished second in 18:31. Alyssa Douma also ran very well, averaging 6:03 to finish 3rd in 18:49. Lindsey Lambert, also making her Black and Gold debut while coming off a late-spring injury, is clearly building fitness fast, as she finished fourth in a solid 18:55. Karen Auteri clinched the team win as the #5 runner, coming in as the tenth female finisher in 20:18. In the surprise finish of the day, Meghan DeCarlo finished in 21:36 for the A Team, despite a week of cross-training as she nursed a nagging injury.

The Black Team finished fourth overall, as Jill Zablocki lead the group in her GSTC debut with a very solid 21:39, good enough for 16th. The Stanton sisters were right behind her, as Danielle (21:41) and Courtney (21:44) came in at 17th and 18th, respectively. Cathy Stutzman, dropping a full minute from last year's race, was the team #4 at 22:10, and Sara Douma- making her GSTC debut- closed out the top five scoring as the #5 finisher in 22:18. Liz Licorish (25:56) and Prudence Jones (29:26) rounded out the team's top seven.

Men's Masters: One Short from a Historic Win

Flemington- After the conclusion of yesterday's race, it was clear the GSTC Master's-40 mens team had a win. Jeremy Stratton and Drew Davis, New Jersey's best 1-2 punch for M-50's, ran 18:22 and 18:26, respectively. Kenny Huryk, finishing in 18:41, was right behind them, and Peter Auteri, in his first cross country race ever, ran a solid 22:05. Being that Shore AC's winning 40's team averaged 19:30, the GSTC Masters seemingly had gold in the bag.

Only problem: they had no #5 runner.

When Chuck received an email from Eric Davis at 5:00 the night before stating he couldn't go, two others were called frantically, but all to no avail.

This will only make this group hungrier come the next team race the Liberty Waterfront Half Marathon. With Marty Doherty and Fran Bideman making their GSTC debuts, we are hoping for a big dubya in two weeks!

Race results here: http://www.compuscore.com/cs2012/sept/xc5k.htm

Updated USATF-NJ Team Scores

Men

62- GSTC "A"

34- GSTC "B"

32- RVRR "A"

31- Sneaker Factory "A"

Women

58- GSTC "A"

54- RVRR "A"

38- Garmin "A"

19 Sneaker Factory "A"

Sweet Article on GSTC and Alyssa Douma

An awesome article on the club and our very own Alyssa Douma:

http://www.northjersey.com/sports/167511255_Cross-Country__Alyssa_Douma_set_to_lead_West_Milford_girls_cross-country_team.html?mobile=1&ic=1

Obsuth, Capizzi Medal at Local Races

One of the many reasons why we love Mike Obsuth: even when this Rutgers junior, an engineer student, goes home for the weekend, he brings his gold jersey....just in case. Sure enough, he jumped into the Boilermaker 5k on Sunday in Garfield, and sure enough, he won it in 17:30. Yeah buddy!

We don't like triathlons, but because we loved Capizzi's poem two weeks ago, we'll talk about this one: our boy Andrew Capizzi placed third at the Greenwood Lake Triathlon this weekend, closing his final four mile leg in 21:47 (5:27 pace). Okay, congrats, final one for the year- now take your speedo and hair cap off and let's start running, punk!

GET THE GORILLA 5K: LESS THAN ONE MONTH AWAY

Okay, things are geting close. Let's keep adding people to the FB Group, posting the website (www.gorilla5k.org) on FB walls, and inviting friends to come run it. We need everyone's help....for real!

GSTC Blog: 1000 Visits a Month for Past Three Months

There must be a LOT of bored people out there, as our Google analytics indicates that our team's blog, http://gardenstatetc.blogspot.com/, has had over 1000 visits per month for the past three months. Perhaps that is Jeff Perrella re-reading all the articles on him? We are a bit scared why so many people are reading the location of the weekly Sunday email, but we're glad we're keeping people entertained out there. Maybe we should start proofreading this email now?

Next Team Championship Race: Half Marathon!

Liberty Waterfront Half Marathon is the next USATF-NJ Team Championship Race. Wanna be part of the fun? Hit us up....we'll tell you al the details, if you don't know of them already!

Quotes of the Week

"Not great. Our entire women's team beat me, and I spent most of the race fighting off Bonica. Not great at all." -Mark Parisen, in response to how his 5k went yesterday

"I really need to thank Meghan for getting me involved, and Rob for getting me faster." -Karen Auteri, phone conversation

"Comeback stories are always greater when they involve starting from the far bottom. And, getting beat by you, Chuck, is just that." -Peter Bolgert, during warm down, about his earlier 5k performance

"A sea of yellow...I like it." -Erin Higgins, comment on starting line FB picture

"Here's the info on our new women's masters team member--I told her if she emailed me today, she'd get the famous Sunday e-mail!" -Prudence Jones, via email. (Editor's note:

"Is there any way you can check if two of my friends signed up for the Get the Gorilla race?" -Ashwin Anatharaman, via text (Editor's note: can everyone get two people? Great. Thanks. This is a very rare time we will advocate for "Being more like Ashwin.")

"Very solid running from everyone today, it was exciting to get everyone fired up before the race too! Firing you up, fires me up, and when I'm fired up, I run fast! So really, thanks to all of you who were there today, because knowing so many of us are there to work together makes it all feel totally worth it!" -Mike Anis, FB post

"Oooph." -Ryan Grote, via text, in response to hearing about the 5k xc team results

"Heck yeah, ladies!!! HECK YEAH! That was some awesome running today across the board! You all made me proud - especially those who have been dedicated to the plan! Thanks for trusting me to help you! So proud!" -Rob DeCarlo, post on women's team FB page

"Running is like crack for me, I just can't stop!!" -Jaris Rousseau, FB status

Tim Morgan Award

Tom Poland and Steve Mennitt both slept their alarms for the Sunday long run....weak!

Eric Davis pulls out of the 5 race the night before.....even weaker!

We don't agree, but Tim Morgan is insisting, and when it's his award....you have to listen, we guess. Anyway, Tim graciously volunteered to help out with the Seeing Eye Miler yesterday, but the race was canceled due to bad weather. The old man called all GSTC volunteers about the change of plans, but somehow forgot about good ol' Timmy. Funny enough, he called US because he was running late, and upon hearing the news, was a bit unhappy we forgot to tell him. Ooops!

Team Runs

Rutgers/Central Jersey Runs

Monday- 5:30, Rutgers Student Center

Tuesday- 6:00, Rutgers Student Center

Wednesday- 5:30, Rutgers Student Center

Thursday- 5:30, Rutgers Student Center

Friday- 4:30, Rutgers Student Center

Women's Team Workout

Wednesday- Ridgewood 6:00pm track workout

Couch to 5k/ Beginner Group Team Run

We had up to seven people show up last week- email Amy for details: adenholtz@gmail.com.

Sunday's Long Run: "Say Goodbye to Summer BBQ"

Run starts at 9:00am at Manasquan Reservoir. The van will leave at 8:00am sharp from 10 Dennis Street!

Afterwards, we will head over to Ken Walsh's house (20min away), as the KenYouDigIt grillmaster will be supplying the burgers, dogs, and chicken afterward. Evidently the lagoon is close and great for swimming in afterward, so bring yo' towel, fool. We were going to put in his address, but after learning that over 1000 people read these things....we'll tell ya there at the run! He also said to check the FB group for updates, or text him if you are REALLY excited for more info!!

This Week in Training

 

Terrific showing by the Black & Gold at Deer Path!  More to come...

Here's the week's work.  The weather is supposed to be fantastic so enjoy it!

Monday - comfortable distance + 8x80m strides OR 8x 8-10s hill sprints

Tuesday - long threshold intervals revisited - 4x2k OR 4xmile at threshold pace.  You want 25-30 mins of total running at T pace, so run however many 2k or mile intervals you need to hit that range, depending on your pace.  Take 3-4 minutes in between.  Heart rate is a useful guide - get down to 130 beats/min and you're ready for the next one.  Follow it up with 4x200 at mile pace with complete recovery.

Wednesday - medium run of 75% long run duration

Thursday -super easy 40-60 minutes.

Friday - tempo run - extend the length.  Usually a tempo run is well done if you go for 20-25 minutes.  Try to extend it by 4-8 minutes beyond what you're used to. 

Saturday - comfortable distance + 8x80m strides OR 8x 8-10s hill sprints

Sunday - long run.

 

 

(9/3-9/9): Championship Season is Upon Us; Harris, Parisen Win 5k Tune-Ups

USATF-NJ 5k Championships: GSTC Lineups!

 

Men's Teams (5 open, 1 masters)

 

GOLD         Rich Angelillo*, Ashwin Anantharaman*, Tim Morgan, Edsel Flores*, James Lothian, Steve Bonica*

 

BLACK        Chris Heibell, Adin Mickle, Craig Donnelly, John Welsh, Peter Bolgert, Rob Decarlo

 

WHITE          Tony Harris, Mike Anis*, Chuck Schneekloth*, Zak Martins, Charlie Koontz, Kyle Price, Ken Walsh*

 

BLOLD     Zach Spiegel, Jaris Rousseau, Mark Parisen, Ricardo Garcia*, Robert Klink, Wilfredo Benitiz*, Kyle Flyer, Norbert Kuter, Corey Smith, Peter Gallagher*

 

PINKISH        Brian Dennis, Nick Waclawski*, Paul Fromholtz, Kapil Sathyakumar, Reggie James, Keith Anacker, Woody Kongsamut, Kenny Surrell, Pete Klapsogeorge*, Jason Chee*

 

MASTERS    Peter Auteri*, Drew Davis, Ken Huryk, Eric Davis, Jeremy Stratton

 

*****top five score; scoring done by finish place, NOT time*****  

 

 

Women's Teams (3 open)

 

GOLD          Jill Zablocki, Erika Meling, Danielle Stanton, Courtney Stanton, Karen Auteri, Meghan DeCarlo

 

BLACK        Chelsea Callan, Cheyenne Ogletree, Alyssa Douma, Jaimi Liberti, Lindsey Lambert, Erin Higgins

 

BLOLD        Sara Douma, Cathy Stutzman, Brandi Donnelly, Michelle Tuchol, Prudence Jones, Amy Denholtz

 

*****top five score; scoring done by finish place, NOT time*****      

 

TEAM NOTES: 5K Cross Country Championships

1.  Race starts at 10:00am.  Please get there at 8:45.  Address:  120 West Woodschurch Rd, Flemington, NJ 08822. 

2. You must be a 2012 USATF member to race!  Sign up here ASAP: https://www.usatf.org/membership/application/.

3.  Every runner must verify his/her address to USATF just once.  If you haven't yet, send driver's license picture to USATFNJ@hotmail.com and copy GSTC email, please.

4.  Sign up for race before 9/4: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=100388

5.  We will have uniforms there by 8:45.  Yours will be packaged with your name on it....team warm up after uniform distribution, and team picture after race.

6.  Wanna ride in team van?  Leave at 8:00 from 10 Dennis in NB.  Email us to reserve spot!

7.  Let's have some fun! 

 

 

Perrella Competes in 20k USATF Champs

Monday, September 3, Jeff "Quiet Storm" Perrella will take on America's best at the 20k USATF National Championships in New Haven, CT.  The GSTC record holder in the half marathon, 10k, 5k, and road mile, Perrella will be chasing Tom Poland's club record of 65:18 (or, 5:15/mile....wow)---done at this year's USATF-NJ Championships in March.  Good luck Jeff- go get 'em!

 

 

Harris, Parisen Retire Old Unis in Fashion

Both Win 5k Tune-Ups This Weekend in Prep for Saturday's 5k XC Championships

 

Tony Harris and Mark Parisen- both horses in the growing GSTC half-miler stable- retired their jerseys in style this weekend, locking up wins in local 5ks as they prepare for next weekend's showdown at Deer Path Park.

 

In a possible foreshadowing of October's clash with Central Park TC, Harris rolled with teammate Steven Mennitt and CPTC's Atilla Sabahoglu through two miles at 10:09 in the 8th annual Jimmy D 5k in New Brunswick.  With 1200m to go, he pulled away from both- opening up a ten second gap on CPTC's orange and blue- and cruised in the final quarter mile for the win.  In his much-awaited debut in gold after a spring plagued with injury, Mennitt finished 3rd overall in 16:12. 

 

It was a big day for the Men in Gold, as they put four in the top six, and nine in the top twenty overall finishers.  This included Mike Anis (5th/16:32), Chuck Schneekloth (6th/16:37), Edsel Flores (13th/17:35), Zak Martins (15th/17:41), David Fett (16th/17:45/GSTC debut), Jason Gulya (18th/18:01/GSTC debut), Franco Guevara (20th/18:12/GSTC debut).  Danielle Stanton (21:23) and Courtney Stanton (21:24) were 2nd and 3rd in their age group, respectively, while Eric Davis (19:43), Kenny Surrell (20:00), Nick Waclawski (20:24) and Amy Denholtz (31:46) also rocked out for the GSTC! Results here: http://www.compuscore.com/cs2012/sept/jimmyd.htm.

 

Out in Woodbridge, Parisen outkicked Bound Brook's Chris Tkach to win the Woodbridge 5k, 18:21.01 - 18:22.82.  While just a few seconds short of his PR from the Bradley Beach 5k weeks ago, impressive for a guy who couldn't break 19:00 last year.  Fellow half miler Wismith Francois finished third in the 10k, averaging 6:09/mile for a 38:18 finish.   

 

Uniform Update: Poetry with Payment

 

*****Vote for your favorite Payment Poem Monday afternoon on the GSTC Facebook page*******

 

 

1.  "Roses are red, / Violets are blue, / I still owe 30 bucks to even be in this group, / eventually I'll get that to you."  ps- eat it, Andrew Capizzi :)  Lindsay Capone

 

2.  "Roses are red, / Violets are blue, / Chuck talks a lot of smack,/ If he loses to Walsh he's going to feel WACK."  -Ken Walsh

 

3.  "Roses are red,/ Violets are blue,/ Keep on giving me Tim Morgan Awards,/ and I ain't coming to R.U.!" -Zak Martins

 

4.  "There once was a man named Chuck,/ who tried to collect a few bucks,/ He says "You pay,"/ we say "No way,"/ How can we trust such a schmuck?"  -Peter Bolgert

 

5.  "Roses are red,/ violets are blue,/ And I blame you,/ For these expensive shoes."  -Megan McGlynn

 

7.  "Roses are red,/ violets are blue,/ I located my checkbook,/ good news for you!" -Prudence Jones

 

8.  Roses are red,/ violets are blue,/ here is your money,/ from your favorite Hindu."  -Ashwin Anantharaman

 

 

Quotes of the Week

 

"16 4's.  Loved every second of it."  -Jason Chee, new member, in a FB post.  We love how he thinks!

"The only checks GSTC writes that cannot be cashed are actual checks. You know...to vendors for services provided."  -Steve Bonica, replying to a friend's metaphoric question on email, "Are you sure your club can cash that check of beating everyone at the 5k next weekend?"

 

"Speaking of eating all of chucks food we have to let him know what to get to eat, post on here what you feel like eating so I can tell the old man not to get liverwurst and rogaine and don't be shy at all we're all runners and are very hungry."  -Dan Teichmann, FB post, organizing Rutgers BBQ on Saturday

 

"Snagged a win for the GSTC at the Woodbridge 5k.  How did you guys do at Jimmy D?"  -Mark Parisen, via text message

 

Tim Morgan Award

First, Jeff Perrella gets the nod for sending us a $50 check.  Where did that number come from?  We have no idea; it was either $40 or $66 (his order was the former).  Too late now....it's long cashed.  Pleasure doing business with you, Mr. Perrella.  And wait....he gets another nod, for texting Tony about the time of the long run today.  C'mon man...read those emails. 

 

Next, it's been a tough week for Old Man Chuck, and there was simply no hiding his misteps.  First, on a Monday run with Ken Goglas, he took a quick potty stop alongside the tow path.  No big deal, except....he wiped with poison ivy.  It sure looked like something else at the time.  It was impossible to hide throughout the week-long team runs, hence the team demands for a self-nomination.  Two days later, moments after sprint practice, the GSTC team van got pulled over for "rolling through a stop sign."  C'mon Ms. Highland Park Policewoman, I have poison ivy all in my a%&, help a brotha out!  Steroids all week, a waived ticket, and an unavoidable escape from the TMA with teammates demanding the nomination.  (Editor's note: We're glad Zak Martins and Tim Morgan are here to make us feel better about ourselves.)

 

Team Runs: Look Below for Changes!

Monday: 5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144)

 

Tuesday 6:00 @ Rutgers Student Center (meet at information booth inside)

 

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 5:30 @ Rutgers Student Center

 

Friday 4:30 @ Rutgers Student Center

 

Sunday:  8:30AM @ River Road

Here's the course: http://www.usatf.org/routes/view.asp?rID=110524

Easy to get to: 287 to exit 22B (Route 202/206). Drive a minute, take River Road jug handle, see the parking lot on right hand side!

 

 

This Week in Training

SPRINTERS:  CHECK FB PAGE.  SEE YOU WEDNESDAY AT 6:15 AT DONALDSON PARK!

 

DISTANCE

XC Time!  There are 2 plans here, one for those racing and one for those not racing.

Monday - comfortable run + 8x80m strides or 8x8-10s hill sprints

 

Tuesday - we're going 2 sets of 4-5x800m (600m if you're running over 3:00 per rep).  The trick in this workout is to RUN (not jog) in between.  You want to run the reps a little faster than your T pace, but then roll through a 300m recovery in a typical comfortable distance run pace.  So let's say your T pace is 6:00 (typical of a person who runs a 5k in 17:20 - you want to run your 800s in 2:50, then run your 300m recovery at about 7:00-7:20pace (75-80 seconds) - note the range of recovery time - it should feel natural, not forced.  So the interval workout is a continuous run where the pace fluctuates.  In between sets, take about 5 minutes of jogging.  IMPORTANT: run the 300 after the last rep of both sets!  The set ends with the 300m run after the last rep, not with the last rep itself.  For some theory on this type of workout check out www.newintervaltraining.com - I saw Peter Thompson at the Running Summit last week and I'm curious to hear your thoughts after doing this workout.

 

Wednesday - medium run, 75% LR duration - make it an uptempo pace but do not approach threshold.

 

Thursday - super easy 40-60 minutes.

 

Friday - Light fartlek for those racing Sunday.  Those not racing should go 6-8x1k at threshold pace (run 800s if your 1k is longer than 5:00) with about 3:00 jog in between.

 

Saturday - Shakeout for those racing OR comfortable run + 8x80m strides or 8x8-10s hill sprint

 

Sunday - LR or RACE!  Go for an extended cooldown of 30-40 minutes after AWARDS.