(12/31-1/6): The 2012 GSTC Highlight Video

2012 GSTC Highlight Video

As we move into a new year, what better time to look back fondly at the year that was.  Enjoy it right here!

2013 Dues...We Come to Your House Next

Thank you to the first three men (Steve Geiger, Ken Goglas, Zak Martins) and first three women (Chelsea Callan, Karen Auteri, Sara Douma).  These dues are what helps us keep up the website, pay for our yearly RRCA and USATF team dues, subsidize our team races, etc.  It just takes a minute.....renew right here!

Last Call: Vote for the 2012 GSTC Awards

If you missed it last week, here's your final chance.  Vote HERE if you haven't yet, and remember that the GSTC Awards Night is on Friday, January 25, 2013 at Road Runner Sports in North Brunswick.  Remember to hold off on buying shoes, gear, or both until then please for our team fundraiser...

  

TMA: Final Nomination of 2012

She drove an hour to sprint practice, had a great session in the freezing cold, and drove an hour home.  But upon getting to her hometown, Sara Douma drove her car off the road and said hello to a couple of nearby trees.  The GSTC media wasn't sure about this nomination, but the long run group agreed with much conviction that since she walked away unscathed, she was now into TMA territory.  Join us in congratulating Sara for her first Tim Morgan Award Nomination.

 

Quote of the Week

"He was going to show it to me after the half marathon.  But after the race, he was too tired to show it to me.  I really wanted to see it."  -Tim Morgan, eating bagels in the team van after LR today

Some cool quotes here, as a local newspaper wrote about Karen Auteri and Alyssa Douma after the national xc championships.

This Week in Training

Not much new this week!  We want to step up the volume to about 80% of your goal volume.  Keep most of your runs comfortable - you can pretty much go on feel.

Remember the key components:
-Long run of 20-25% of your week's mileage - if you run every day, it should be on the lower end of the range.
-medium run of about 80% of your long run distance at a moderate/steady state pace
-hill sprints 2x a week
-strides 2x a week
-strength training and flexibility

Enjoy these less structured weeks!

(12/24-12/30): Vote on 2012 GSTC Awards!

2012 GSTC Awards: Vote NOW!

The winners of all awards will be announced at the GSTC Awards Night on Friday night, January 25, 2013 at Road Runner Sports in North Brunswick.

All members are encouraged to vote on all awards.  If you're not sure, just vote for the person with the coolest name!

Here we go....let your voice be heard HERE.  Have fun!

2013 GSTC Dues: Do NOW!

We understand some difficulty opening the previous link last week; that issue has been fixed.

Thanks to the many who did this already.  To all those slackers out there....

Here's the link again: Stay Off the TMA List Here!

GSTC-Rutgers Award Night

They were last week, and as the attached pictures show, they were quite thrilling.  Just wait until the whole-club awards night on Friday, 1/25.  Along with announcing the awards from the above survey, there will be one award that will be voted on that night: best dressed at the awards night.  In addition to all awards, the GSTC coaches will be recognized for their efforts in 2012.  And please don't forget....it's also a fundraiser....so save some running gear to buy on 1/25 at Road Runner Sports in North Brunswick!  

TMA: It's Back, and It's Bad 

1.  We love Doug Rice at Raceforum, but the guy mistakenly put a full-page color Road Relays advertisement in his winter booklet.  That's a $300 cost, but we didn't order it, so......yeah.  We'll take the free PR!

2.  Do you remember those "I've fallen and I can't get up?" TV infomercials with the old woman on the ground?  Ehh, sounds like old man DeCarlo had a tumble down his stairs....just moments before his big holiday bash.  Ouch.  

3.  We love writer Gary Anolik, and we LOVE his articles on the GSTC, but you gotta read his article this week on the GSTC.  The media will leave it at that.  We will include it next week.....

4.  Anyone who doesn't vote for Tim Morgan and Zak Martins for the 2012 TMA

GSTC Hits Track on 1/5

You wanna jump in on the West Point meet?  Please email back with an event and seed-time.  Most will be able to be accommodated.  

Next Week's Email: The Last of 2012

The yearly highlight video, or year in review, of the club comes out next week.  The 2011 highlight video, mixed in some spring 2012 events, is here.

We need your help selecting a background song, however.  Sounds like a FB thread.

This Week in Training: Dr. Tafelski is Back in the Office!

It's time to get back to basics!  We're going to take a few weeks to reboot and freshen up before we start thinking about competition.  Since we're going to be low-keying things for awhile, you can use this as an opportunity to add a few new ingredients to the mix: core strength and flexibility work are good things to add now while the running intensity and volume are down.

Here are the basic ingredients you need:
1) Comfortable paced distance runs
2) Weekly long run (20-25% of your weekly volume, depending on how many runs you do per week) - usually Sunday
3) moderate medium-distance run in the middle of the week - I like Wed
4) strides 3x/week
5) 6-10 8-10second hill sprints on the steepest hill you can find (2x/wk)

Extras:
1) Core strength - Check out Jay Johnson's lunge matrix, myrtl routine, and pedestal routine - seewww.coachjayjohnson.com
2) flexibility - the Whartons are the best - you can buy a rope to stretch with for 15 bucks or you can make one for 4 dollars by going to home depot and buying 8 feet of rope, melting the ends with a lighter and duct taping them.  The Blue Devils made 55 of them in 15 minutes.  The basic routine can also be found on Jay Johnson's site but here's a Youtube link - http://www.youtube.com/watch?v=3LTZamXGp_A  You can also get "The Stretch Book" by the Whartons if you have a gift card you're looking to burn.

This week, we're looking for about 65-70% of your goal volume for the season.  If you're not sure what that should be, e-mail me with a breakdown of what you did this past fall and we'll work together to set a reasonable goal.  Remember that the overall goal isn't to run as many miles as you can - the goal is to race faster - the two don't always go together.  Make sur eyour runs are easy this week, since you're coming back from a break - this is prime time for aches and pains.  Take care of them, don't ignore them!

(12/17-12/23): A Quote, A Top 10, and A Link

Quote of the Week

As we wrap things up for 2012, we present to you the lone Quote of the Week that, in many ways, epitomizes what the Garden State Track Club is all about.  It comes from Rob Nihen, as all runners at nationals had to present a paragraph to the USATF to collect their travel stipends.  Here is Rob's paragraph:

Completing a marathon is something that I have always wanted to accomplish in my running career.  This past summer, my initial plan was to run the 26.2 mile distance at the Philadelphia Marathon in November.  I felt that this would keep me motivated to train and race at a competitive level after recently graduating college and no longer having a team to run for.  However, running a marathon is a goal for the single runner.  A marathon runner runs for himself and to achieve a self-made goal. After joining the Garden State Track Club, and meeting other runners as dedicated to reaching their utmost athletic abilities as I was, I found a new motivation to train for – a team.  I knew that these new teammates of mine were putting in mile after mile on the pavement, killing track workouts, and making everyday sacrifices just like myself to run as fast as their bodies would take them.   They, too, had their own, personal goals.  But they also had a collective goal – to accomplish something special at the USATF Club Cross Country National Championship in Lexington, Kentucky. Because of that, I decided that this was something I wanted to be a part of.  I wanted to help my new team achieve its goals in the bluegrass state, and running a marathon myself was not going to allow me to do that. And although each of my teammates may not have accomplished their own individual goals, I know that my decision to forgo my spot on the starting line in Philly to run as a part of my new team in Kentucky was the right thing for me to do.

 

And with those words of wisdom, out with 2012, and in with 2013.....

Top 10 Benefits of Renewing GSTC Membership

10. An invitation to the GSTC New Year's Eve Party (email us back for details)  

9.  Great coaching by great coaches.  Greatness!

8.  Discounts on Road Relays, College Ave Mile, and Gorilla 5k races

7.  Endless spam emails and Facebook notifications (and we mean endless) 

6.  It's only $30.  I mean, like, whatever.

5.  We're the best club on the East Coast.  That's gotta be worth somethin'.

4.  Meeting awesome people!  Okay, maybe not everyone is awesome- but a solid 60% are.  Maybe even 65%.

3.  The peer pressure to run  more will help you get down to your college weight!  Well, almost.  Pretty close.  Shoot, just click the link below, okay?

2.  You may even find your soul mate here (additional $100 charge if that, indeed, happens)

1.  Two words: Tim Morgan.  Access to exclusive interviews, pictures, and stories we just can't make up of the running legend himself.

Click Here to Renew Your GSTC Membership for 2013

The best holiday present you can give yourself!

Next Week's Email: Voting for 2012 GSTC Awards

(12/10-12/16): GSTC Finishes 9th at USATF Cross Country National Championships

GSTC Finishes 9th at USATF XC Nationals

Lexington, Kentucky- Masterton Station Park was the confluence of America's forty best clubs, and when the mud settled after a rainy, sloppy day in Kentucky, New Jersey's Garden State Track Club finished 9th overall in combined men and women scoring.  Many teams, like the overall men's champions Hansons-Brooks Distance Project, had just a men's teams--while a few, like the Impala Racing Team from San Francisco, brought just women.  However, out of the hundreds of clubs in America, the GSTC cracked the top ten in the combined score--a incredible feat for a group celebrating just its second birthday this month.  The overall winner was the Boulder Running Company with five points, as their men finished third and women were second.

1- Boulder RC (5/ Colorado)
2- Boulder TC (11/ Colorado)
3- NB Boston (15/ Massachusetts)
4- NB Silicon Valley (21/ California)
5- Run n Fun (24/ Minnesota)
6- Club Northwest (26/Washington)
7- Central Park TC (27/New York)
8- Georgetown RC (28/Washington DC)
9- Garden State TC (34/New Jersey)
9- Columbus RC (34/ Ohio)
11- West Valley TC (36/California)
12- Greater Boston TC (39/Massachusetts)
13- Genesee Valley (40/New York)
14- Team Nebraska (42/Nebraska)
15- Playmakers (48/Michigan)
16- Atlanta TC (50/Georgia)
17- Bull City TC (53/North Carolina)
18- Berry TC (64/ Georgia)

GSTC Men Edge out CPTC by 1 Point, Finish 20th

The coming out party will have to wait until next year when Oregon hosts the 2013 national championships.

The GSTC men, despite severely underperforming, had the best finish of the GSTC's three teams as they finished 20th of 42 scoring teams.  The disappointing performance really had nothing to do with the muddy course, the missing teammates at home due to injury, or the ten hour van ride.  It simply had to do with race execution.

Most everyone on the A-Team got caught up in an ambitious first mile.  The always reliable Ken Goglas went out in 4:41, in 50th place, and this cost him 50 places over the next five miles--as he finished 100th overall.  Tony Harris, whose 15:01 5k weeks ago had him projected to finish around 33:00, went out in 4:53, resulting in finishing at 34:04.    

However, for the second straight year, Chris Heibell was the team's #1 man, finishing in 32:28 for 94th place.  Thirty seconds ahead of the top finisher for cross-river rival Central Park Track Club, the GSTC edged them out by one point, 563-564.  Also running well was Steve Mennitt, who finished as the team's #3 in 33:13, and Rob Nihen, who crossed in 33:28 after a very conservative first 5k.  Kyle Price was the team's fifth and final finisher, coming in at 33:55.

Women Debut in 14th Place of 24 Teams

After a dominating fall season, the GSTC ladies finished 14th of 24 teams at the national championships.  While not everyone had the races they were hoping for, it was the icing on the cake for an otherwise great season.  It also sets the stage for a potential top-ten finish next year in Bend, Oregon.

As she has done all year, Cheyenne Ogletree led the team with a first overall finish in the 6k race, coming in 64th with a 22:00.  Not too far behind her was Alyssa Douma, who is normally the team's #4, who finished second for the team in 22:14.  Lindsey Lambert was just a few steps behind in 22:29, while Chelsea Callan, nursing a week-long cold, finished fourth in 22:54.  Kristin Cupido was the final scoring member of the squad, coming in at 23:38 as the team's #5 runner.  Erin Higgins ran perhaps the best race of her fall, coming in as the #6 runner at 24:01, while Meghan DeCarlo filled out the top seven, finishing at 24:30.

Karen Auteri finished eighth in 24:44, and Liz Bissell closed the scoring at 25:01.

Men's B Team Finishes 32nd, Beats 10 Teams

Adin Mickle, last year's #3 man, came into this race as a dark horse himself, finishing a disappointing fall as the club's #7 man.  Consequently, he was placed on the B Team, despite his incredible performance last year in Seattle.  Well, that didn't stop him from yet another clutch performance at the USATF XC National Championships.

Slowly grinding through the middle miles, Mickle finished as the team's #5 finisher in 33:43, holding off CPTC's Matthew Lacey by .1 to help the B Team finish 32nd in the 42-team field.  Tim Morgan ran a strong race, coming in as the #2 man at 34:02, holding off his dear old pal Mike Anis (34:32) by thirty seconds.  Ashwin Anatharaman had an off-day as the #4 man (34:54), and both Andrew Capizzi (35:44) and Dave dos Santos (36:55) struggled home as the mens' final finishers.

Big Fun at Big Chill

Dozens of GSTC'ers Conclude Season in New Brunswick 5k

New Brunswick- As planned, dozens of GSTC'ers wrapped up their fall season with the Big Chill 5k, and did they have a blast!

Let's start with the lovely ladies, shall we?  Rutgers freshmen Courtney Connolly had her best race of the year, running 20:10 and winning her age group.  Heather Gardiner ran her first race in the gold and black, which we are VERY excited about, and ran a season-best 20:45.  Speaking of season-bests, Nicole Callaghan continued her awesome comeback season, breaking 22:00 for the first time with an awesome 21:56.  

Edsel Flores lead a group of five who cracked the top ten, running a twelve-second lifetime best of 16:41, finishing third overall.  Half milers Ricardo Garcia (16:54) and Jaris Rousseau (16:57) also ran lifetime PRs, finishing 4th and 5th-- just behind Easy E.   Dan Teichmann cracked 17:00 for the first time on the roads, coming in sixth at 16:59, a stride ahead of teammate David Fett's17:01.  Four more came in under 18:00: Zak Martins (17:24), James Lothian (17:25),  Mark Parisen (17:40/ PR), and Robert Klink (17:57), with half-miler Tyler Foss (18:10), Mike Obsuth (18:20), and Kyle Flyer (18:44) just a few steps behind.  

Other runners who competed were master Don Weise (20:03- first time in GSTC uniform baby!!), Woody Kongsamut (20:29), Pete Klapsogeorge (20:39), and Nick Waclawski (21:02).   

Geiger Wins Jingle Bell 5k in 16:11

Toms River- After taking over as head cross country and track coach, this year we've seen a lot less of Steve Geiger.  

But he hasn't disappeared, and he isn't getting slower, even though he has had very little time to train and race this fall.

Yesterday morning, he won the Jingle Bell 5k in 16:11, running away from Philadelphia's Carl Leunig who finished in 16:17.  With his time, the 35 year-old Geiger continues "The Streak" of never losing to college teammate Chuck Schneekloth.  Somehow, this guy was able to throw together a few weeks of training, a few workouts, and still run six seconds faster than Old Man Chuck this fall.  He did dodge the competition all year, and chances are this is some bootleg 2.94 "5k course", but on paper, Geiger has won again.  Damn, you, Geiger.

Quotes of the Week, aka, the Mickle & Morgan Show

"Off to Kentucky, hopefully to get lucky." -Tim Morgan, FB post (editor's note: much controversy around the intended meaning behind this)

"Did you just fart?  Because you're blowing me away."  -Adin Mickle, one of many pick-up lines used in Kentucky

"He is the dark horse...I mean, but but, not in that way."  -Adin Mickle, referring to Ashwin's chances of winning a game, realizing there could be an unintended racial undertone to his prediction

"Do you like Tootsie Rolls?  Because I have one right here."  -pickup line used by Ashwin Anantharaman.  We suspect it didn't work too well.

"Wow.  That makes Tim one of the most inefficient organisms on the planet."  -Adin Mickle, responding to Mike Anis' hyperbolic observation that Tim needs "36 hours of sleep to function four hours at a time."

"Everyone wants to know who got the TMA Award each week, but no one wants to be it."  -Kyle Price, on the van ride home, discussing the club's most revered and feared award

"So why DID your boyfriend break up with then?"  -Tim Morgan, once again stepping waaaaay over the line, in van conversation with Sarah Peterson 

".................................................." -Rob Nihen, known for being a bit quiet

"I was watching Mennitt stand on line....he's starting to grow on me.  I think I wanna have a bromance with him."  -Chris Heibell, at a gas station break returning from Kentucky 

"Alyssa slapped me on the van ride back last night.  It wasn't a hard slap....I've had worse."  -Adin Mickle, the morning after the post-race celebration

"Is Tim with you?"  -Mike Anis, via text.  Never a good sign when you've lost Tim Morgan at midnight in a foreign city

"So what exactly happens at this pasta buffets?  I've never been to one. Is there, like, pasta?" -Tim Morgan, during van ride to pre-race pasta buffet.  We aren't sure of two things: 1- how he has never attended one as a 28 year old, 2- why the concept was so perplexing regardless

"I was going to hit on that lesbian until...I realized it was Chris Heibell."  -Erin Higgins, honestly discussing a moment in the post-race after-party 

"I have about a hundred that I bought with my mom over the years.  They still have their tags and are in protective cases in my bedroom.  My favorites are Princess, Cubby, and Tye Dye."  -Chris Heibell, talking about his extensive Beanie Baby collection, at Cracker Barrel  

"There are two states I'm currently not allowed to drive in.  I don't wanna add a third to that list."  -Dave dos Santos, when asked if he wanted to drive the team van

"The Tim Morgan Award is so feared on this team.  It's turned into the Scarlet Letter....but only worse."  -Adin Mickle, reflecting on the TMA

"I have to go in the middle (of the team picture) because......I'm black."  -Cheyenne Ogletree, perhaps recognizing the need for team picture symmetry?

"If you don't want to wear your skirt, I'll wear it."  -Kyle Price, beginning to reach the level of Chris Heibell, to Alyssa Douma prior to the post-race after-party

"you all should be impressed...he was probably texting, slurpin a GU and filling out the nats lineup sheet in this vid." -Mark Parisen, FB comment regarding posted footage of Chuck's "swerving" on the way to Kentucky

"December 8th 2012, the return of the sweatpants."  -Mike Obsuth, via text, who wears an infamous pair of red Fair Lawn sweatpants every day for practice when the weather gets cold

The 2012 Finale: Tim Morgan Award

 

Somehow, the same old players keep showing up again and again, making for an interesting team vote in two weeks as to who wins the 2012 TMA Award.

If you recall in Thanksgiving, he was the only runner in a race of 5,000 to be listed as "age zero" and not have a name next to his finishing time.  This time, Zak "Z-Mart" Martins was at it again.  At the Big Chill, he finished 10th in 17:24, but somehow is listed as "Zachary Montius."  Not the end of the world, but when we hear he was involved in an effort to keep this hush-hush from the TMA Grand Royal Committee....he gets to headline this week's nominations.

The next nomination was, surprisingly, Tim Morgan.  Opening the trip up with a controversial "Hope to get lucky in Kentucky" Facebook post, Mr. Morgan proceeded to then admit he had never been to a pasta buffet before, and asked about its protocol as if he was meeting the president.  Not a big deal we took several team pictures and he was the only one NOT there (although it was funny when, upon taking what we thought would be the last one, watching him come running around the corner waving his arms as if saying "wait, let's take one more!"), his biggest misstep was Saturday night's post-race celebration.  Between getting kicked out of the Tin Roof three times, then getting lost in Lexington afterward, he was just a hot mess all night long.  If you wanna learn more, check out Capizzi's footage posted on the GSTC Group page.  

Finally, we'll welcome Sarah Peterson to the group with her first TMA as well.  Charged with a ten minute drive to get to Adin Mickle's house, where they were carpooling up north to the van departure site, somehow she got thirty minutes lost, causing the south bus to delay their departure.  After she called him for directions, they considered using a non-TMA excuse like "a flat tire", etc., but ultimately honesty became their best and only decision.  Welcome to the club's most beloved fraternity, Sarah!   

The GSTC Awards Night

In two weeks, you will receive an email with a Survey Monkey link.  After all club members vote on our various team awards, we will present such esteemed awards on Friday night, January 25th, at the Road Runners Sports in North Brunswick.  If you have some running apparel to buy the next two months- please hold out the best you can until 1/25, as the more money we spend at Road Runner Sports--the bigger the fund raising check we get back from the company the next day!!!!

Team Runs

None!  Enjoy!  Relax!  Soon enough, but not this week!

If you're wondering about team races next year, here they are: http://www.usatfnj.org/ldr/2013_Championships.pdf.  Don't forget about February 24: the Road Relays--->www.roadrelays.org 

 

(12/4-12/10): Tracksters Open Up at Monmouth; GSTC Awards Night Announced

GSTC Opens Indoor Track Season

Garcia Wins 600m to Lead Sprinters at Monmouth Invite

West Long Branch--Ricky Garcia, a 400m man converted half miler coming off his first cross country season this fall, ran away with the 600m race Saturday in 1:24.24 at the Monmouth Invitational yesterday-- a full two seconds ahead of runner-up Chris Rutherford from Monmouth (1:26.21).  See Garcia explode in the final 150m here.   The GSTC half mile crew had a field day yesterday, indeed.  In the 600m second heat, Tyler Foss ran a strategically perfect race, dominating it in 1:26.30--which was third overall (see it here).  Jaris Rousseau was fifth overall in 1:26.95, paying the heavy price for an opening 400m of 53.8.  Mark Parisen, who once again got stuck in the back of his race, finished 7th overall in 1:27.58.  

Tony Harris, in his final tune-up for club nats next weekend, closed in 30 but finished 2nd in the 3,000m at 8:45.57--losing to 4:06 Monmouth miler Ford Palmer.  Zak Martins also had a huge day in the mile, running 4:34.18--a nine second PR.  All results are here.

In the rarely run 300m, the Black and Gold put six athletes in the top eleven.  These were Mike Brito (36.92), Samuel Julius (37.24/GSTC debut), Kaseem Jackson (37.29), Amr Gharseldin (37.67/GSTC debut), Joseph Lafleur (37.67/GSTC debut), and Jason Romsak (37.76/GSTC debut).

Forty minutes later, the Gold grabbed a disappointing 2nd in the 4x400 relay.  Mired with a slow lead-off from Garcia (52.73), the team played catch up for the final three legs.  Brito (52.10) inched them closer, Lafleur (52.06) handed off just two steps behind, and Harris (50.22) fought hard to close the remaining gap, but ultimately settled for silver (3:27.31).  The b team ran 3:38.15 but got DQ'ed (grrr....wtf!!), while the C team (3:38.68), D team (3:44.22), and E team (3:55.20) all got in some serious rust-busting work.  See the second heat here.

BIG CHILL: Register ASAP

Our final team race is this Saturday: Rutgers' BIG CHILL!  Register here http://bigchill.rutgers.edu/Registration.html, and be sure to sign up as a team member of the GSTC!

Here's the plan: team meeting inside gym annex at 8:00am.  Look for the group in one of the corners.  Drop your bag, do a team warm up, and enjoy!

Rutgers Fall Ending Party

Heck yeah! December 17th, Mike's Courtside from 6:00pm-8:00pm.  The Rutgers crew is gonna celebrate an awesome fall with free food, drinks (water, of course), and awards.  Clear aside your schedule!!

Save the Dates

Friday, January 25: GSTC Banquet/Awards Night & Fund Raiser @ Road Runner Sports (North Brunswick)

Sunday, February 3: Super Sunday Four Miler (our friend Heather is the race director @ Morristown!)

Sunday, February 24: Road Relays III (you better get your partner soon!!!  www.roadrelays.org)

Big Week for the TMA

Okay, so first Mike Anis and Tim Morgan show up at the wrong place for today's long run--ehhh, par for the course.  Then Mennitt's phone dies, hence his alarm doesn't go off, so he misses the long run as well--ehhh, par for the course.  Somehow our *****ing 4x400 B-Team manages a way to run poorly AND get disqualified.  And then, we are told Morgan is picking up unopened prophylactics off the streets of NYC, and sees this as a "sign of a good night" (see quote of the week below).

BUT, this week's TMA Winner is actually from.....the women's team.  Yes, a sign of the apocalypse, indeed.    Regardless, Liz Bissel goes out to eat with some of here GSTC teammates Saturday night.  Once done, she returns to car to realize....she left her lights on and, low and behold, her car now doesn't start.  Sonofa! If only we had some footage of her using Chelsea Callan's car for a jump.  Next time, Chelsea, YOU will also get a nomination for not providing key footage!

Quotes of the Week

"I plan to apply for your membership....I am 62 years old. I won 100M dash silver medal for 2011 NJ Senior Olympic Games."  -Jia P.Mei, via email, in introductory email on Wednesday.  

"Your team's reputation is a primary reason I think she needs to be attached to the club....I enjoy being a part of a team and will do whatever I can to spread the good name of the Garden State Track Club"  -Jonathan Hill, West Point jumps coach, via email regarding his athlete joining the GSTC

"i recruit good runners. you're supposed to be the people person to hold onto them."  -Jeff Perrella, via email, in response to an email that points out of his "gstc recruits" is racing for another team at club nationals next weekend.

"Amazing what some real training can do! Owe a ton to the club for getting me over that hump."  -TJ Zablocki, two weeks ago via FB message, regarding his HUGE personal best at Philly this month

"Not only am I parked three cars away, but I found this on the ground (note: holding an unopened condom).  Tonight is going to be a good night."  -Tim Morgan, to Jeff Perrella, in NYC Saturday night

"Me too...gun goes off and natural instincts kick in.  It's built inside me and I love it. Just like other guys on the team.  It's going to be a good year dude." -Mike Brito, via text, night before first meet

"I just can't take this.  I miss running so much.  And everyone KILLED it on Thanksgiving...I wanted to be there, killing it too, so badly."  -masters runner Kenny Huryk, Friday discussion, as he rehabs an injury

"What's the workout today, coach?  I just need to know if it's gonna be a two-bagger or three-bagger tonight."  -Perryn Lord, text before practice, referring to his post-workout ice-bag ritual 

"I am writing to you with interest in your track club in the Masters age group...I would be looking to compete in the 400 and 4x4."  -Wally Hernandez, via email (editor's note: two masters sprinters in one week...awesome)

Team Runs

Tuesday- 6:00 @ Rutgers Student Center

Thursday- 5:30 @ Rutgers Student Center

Saturday- 9:00am BIG CHILL RACE

This Week in Training

Here we go!  Nothing major to get done this week - the fitness is there.  For months, we've been paying out, paying out, paying out.  

It's time to collect.

Monday - comfortable run and strides - about 75% of your usual Monday run

Tuesday - 5k runners, go 8x400 at race pace, starting a new rep every 2:30.  If your intervals are longer than 80 seconds, start them every 3 minutes.  You want to have slightly longer recovery than rep.  10k runners, go 3x600 at 5k pace, 4x400 at 3k pace, 4x200 at mile pace.  Take equal or longer recovery - your call.  Just get the legs rolling.  Feel fast!

Wednesday - similar run to Monday but get a few 1:00-1:30 pickups in there at race pace.

Thursday - super easy 40-60 mins

Friday - shakeout.  

Saturday - RACE!  GSTC!

Eat, sleep, hydrate properly and on a regular schedule!  You are ready.