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.
No comments:
Post a Comment