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!
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!
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