Douma Family Reconsiders Inviting GSTC Ever Again
West Milford- This weekend, the GSTC celebrated teammate Sara Douma's birthday with a run, some food, and a night out. At 6:00pm, we received the attached picture.
Rumor has it that Timmy was sprawled out in the Douma family hot tub all afternoon, and hours later....fell asleep on the family couch at 6:00pm. Double-checking with him would have been sound reporting, but everyone knows that's asking too much from this "journalist." Hearsay, rumor, and gossip is enough for this fine weekly publication. Sometimes, we don't even get that much; we just make things up.
Regardless, 'twas a slow week this week, and the reports we got from West Milford were classic. The TMA lives on. Who does this on a stranger's couch?
Woody Finishes 3rd, Loses to 'Tween Girl
Morristown- Our homeboy Woody Kongsamut finished third at the Run for the Seeing Eye 4 Miler this Saturday, an event put on by GSTC friend Heather Gardiner and her Superhero Events Organization. He ran 25:51, going through the 5k mark at a PR (19:20), and was thrilled at a new PR for four miles. More on him below, but for now, it also must be noted that he was handidly defeated by a fourteen year old girl, yet he did wiggle out a win over a woman who stopped for a potty break.
Jones PRs at East Brunswick 10k
East Brunswick- Prudence Jones, one of the GSTC captains of the Couch to 5k program, has two distinct titles in this club. One: she has the most impressive degree: a PhD from Harvard (Editor's note: most of our elite men can barely spell Harvard). Two: she sets PRs just about every time she runs.
Things didn't change this weekend, as Prudence averaged 9:27 a mile to finish the 10k in 58:40, besting her previous PR of 63:54 from the Newport 10k on May 12th.
Our other Couch to 5k captain, Amy Denholtz, walked the race, as she is recovering from a mild injury from two weeks ago.
The winter is coming, and we are curious what you think. The old GSTC jackets are....OLD. Hoodies? Jackets? Bueller? Bueller? Hit something up on the team Facebook page. Let's put together an order.
Anis Finishes 2nd at SOD Half
Allamuchy- Ahh, you were all asking for Mike Anis during the long run today. Where was he? Chasing USATF-NJ Grand Prix points out in a town called "Allamuchy," a thriving metropolis that will certainly be an ideal destination for any half-marathoner interested in running around streets of Bumble^&*(, New Jersey.
Anyway, Dr. Anis sped to a 76:15 finish, good for second, behind CPTC's Atilla Sabahoglu at the Shades of Death Half Marathon. This event is the brainchild of the USATF-NJ, hence the selection of a location way up north, far and away from 90% of the state's running community.
Sprint Squad Start Saturday Sessions
We really just want an excuse for a little alliteration. But really- the sprint squad, as the attached picture shows- has started training twice a week together, on Saturdays and Mondays. Believe it or not, but the indoor track season is just two months away. Interested in track races or training with the group? Check out the GSTC Sprint Squad Facebook Group.
Athlete of the Week: Cathy Stutzman
Cathy has been following Coach DeCarlo's plan religiously all summer and fall, and gee whiz, it sure is paying off! Last week at the Gorilla 5k, she ran 21:43...an all-time PR, breaking her previous best of 22:01. On top of that, the Hunterdon Central English teacher dropped 1:22 from her Gorilla 5k time from last year. Now THAT is progress. Great work, Cathy....and perhaps there are more PRs coming down the 2012 pike!
Athlete of the Week: Woody Kongsamut
Hey, we love this guy. Originally on the fencing team at Rutgers, he started sniffing out the GSTC last spring. After graduating, he started getting the running bug, running more--and longer--with his new life as a finance associate at the Ripple Foundation. We don't even understand what that means, but we DO understand that he averaged 6:27/mile for the Seeing Eye Four Miler, running another all-time best while reppin' the black and gold. Keep it up, kid!
GSTC Upcoming Hot Dates
Sunday, 10/28: USATF-NJ 8k XC Championships (Deer Path Park)
Thursday, 11/22: Thanksgiving Races (GSTC loves Turkey trots!)
Thursday night 12/6: Two 15-passenger vans depart for club nationals
Saturday, 12/8: Club XC Nationals (Kentucky)
Late December: Voting for 2012 GSTC Awards
January: Annual team fundraiser, presentation of GSTC Awards at Road Runner Sports (No. Bruns)
Sunday, February 24: Road Relays III (Buccleuch Park)
Quotes of the Week
"You can't make this stuff up." -Woody Kongsamut, via text, explaining the 14 year old girl, and the woman who pooped, during his race
"Holy cow! So much for being good last night! Tired, headache, unmotivated to do anything....I might as well have partied last night with the GSTC crazies!" -Rob DeCarlo, via Facebook
"Wow Tim, this was the hot topic more than a week ago" -Mike Anis, via FB, as Tim brought back the Costco video from two weeks ago
"I am running less than I did in college, but I'm in the best shape of my life. I like this plan." -Steve Mennitt, between 800/300 sets, on Friday. Chris Tafelski's plan couldn't get a bigger compliment!
"No refunds for being a wimp." -Woody Kongsamut, via text, regarding the many, many runners who paid- but stayed home due to the rain- at last week's Get the Gorilla 5k
"I dig the GSTC peeps. Good people and good runners. Join us or fall prey to our awesomeness. And miss all the fun!" -Rob DeCarlo, via FB post.
"13 mile run today!! First time ever in my history!" -Kapil Sathyakumar, GSTC half miler, via FB post
Team Runs: Sharing is Caring!
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- 4:00, 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
Sunday: Duke Farms, Hillsborough, 9am baby!
address is here: 1112 Duke Parkway West Hillsborough, N.J. 08844
This Week in Training
Tuesday - 4-5xmile at 8k pace with 2-3 minutes rest.
Wednesday - medium run of 75% long urn duration - you want this run to be a moderate tempo the second half. Go on feel absed on how you're feeling from the day before.
Thursday - super easy 40-60 mins
Friday - cut-downs: 2x2k at T pace, 2xmile at T pace minus 5sec, 1x1200 at T pace minus 10sec. Take 3-4 mins between 2ks and miles. Then go 1x800, 4 seconds faster than you did going through the 1200, take equal rest, then go 1x600 3 seconds faster than you went through in the 800. Take equal rest, then do 1x400 hard. Let it roll!
Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints
Sunday - long run
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