Here's the deal. We want to win the Team Competition, which means we need to be the club with the most runners signed up. It's August 10th, down the beach, so what else is there to do? So here's how it works.....
Sign up HERE. In the final page, just before you pay, there is a box that states "Coupon Code." Your coupon code is GSTC. If our team brings the most runners, you will get $10 credited back to your account. And we will also be offered the many goodies we discussed last week, ie suite for sixty team members at the Diamond League Grand Prix Meet in NYC, etc. Team beach outing afterward! Hay-ohhhhh!
This Week's Team Runs
Tuesday 6:00 @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Tuesday 6:00 @ Holmdel Park (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Wednesday 6:00 @ Pt Boro HS: 6pm workout with Coach Greer (Beach Enclave: Ken Kenneth.m.walsh@gmail.com)
Wednesday 6:15 @ Morristown Running Company (Mo-Town Enclave: Woody twkongsamut@gmail.com)
Wednesday 6:00 @ Canal Path by off Washington Road (Princeton Enclave: Mike michael.fonder@gmail.com)
Thursday 6:00 @ Buccleuch Park (New Brunswick: Erika: emeling816@gmail.com)
Thursday 7:30 AM @ Garrett Mountain (North Enclave — Rob robbob13@hotmail.com)
Thursday 6:30 PM @ Saddle River Park (North Enclave--Rob robbob13@hotmail.com)
Thursday 6:30 PM @ Saddle River Park (North Enclave--Rob robbob13@hotmail.com)
Friday 7:00 AM @ Columbia Trail (Sarah - sarah.schillaci@gmail.com)
Saturday 9:00am @ Morristown Running Company (Mo-Town Enclave: Woody twkongsamut@gmail.com)
Saturday 10:15 @ Donaldson Park in Highland Park (see Steady Striders below for more information)
SUNDAY TEAM RUN AT MANASQUAN RESERVOIR 8:30 FOLLOWED BY BEACH AND HASKELL RACE TRACK AT MONMOUTH PARK
*****address: 311 Windeler Road Howell, NJ*******
NEW: GSTC Personal Training Blog
No matter your size, age, or ability, there are many ways to become a better runner other than just running. Starting this week, our four personal training experts, Alyssa Douma, Erika Meling, Steve Mennitt, and Mark Parisen, will have a "Personal Training Tip of the Week" and post this in the weekly email and on their blog HERE. They are all licensed personal trainers available for individual sessions or to answer a question you may have. Contact them at gstcpersonaltraining@gmail.com.
Today's Tip of the Week comes from Alyssa, who talks about single leg squats. Check out the pictures, an explanation, and the importance of them on the blog here.
Committee Members Needed
Last week during the GSTC Board Meeting, the group agreed to make an open invitation to any and all GSTC members interested in getting more involved. Currently, we have two committees we are actively seeking members: Events Committee and Outreach Committee. The former helps the club plan for events like the Road Relays, January team fundraiser/awards night, and College Ave Mile; the latter helps the club connect with and/or build relationships with other organizations like high schools, Girls on the Run, etc. We would love your help, and your resume would love the extra line of leadership and volunteer experience....shoot us an email back if interested!
Steady Striders/Couch to 5k
The steady striders and couch to 5k group members will meet to run at Donaldson Park, in Highland Park, on Saturday, July 27th at 10:15am beginning at the parking lot nearest to Grove 1, the first parking area on the right side as you enter the park (and conveniently located near the restrooms). A map/directions are available at http://www.co.middlesex.nj.us/parksrecreation/donaldson.asp. Email Amy at adenholtz@gmail.com with any questions or to RSVP. The following week, onAugust 3rd, the group will have a track practice with GSTC Founder and Coach Chuck Schneekloth. Members are encouraged to run the Belmar Chase 5k the weekend after, on August 10th.
GSTC Fall Racing Schedule
8/10 Belmar Chase 5k @ Belmar (team beach outing afterward!!)
9/1 Jimmy D 5k @ New Brunswick (open women only)
9/22 Liberty Waterfront Half Marathon @ Jersey City
10/20 USATF-NJ XC 5K @ Deer Path Park (Flemington)
10/27 USATF-NJ XC 8K @ Deer Path Park (Flemington)
10/20 USATF-NJ XC 5K @ Deer Path Park (Flemington)
10/27 USATF-NJ XC 8K @ Deer Path Park (Flemington)
11/10 Giralda Farms 10k @ Madison (masters women only)
11/28 Ashenfelter 8K @ Glen Ridge
11/28 Ashenfelter 8K @ Glen Ridge
Quotes of the Week
"So when do the perks of my position kick in? I'm looking to pay off my student loan and possibly buy a house or two?" -Mark Parisen, via text, two days after becoming a GSTC Board Member, representing the sprint group. He clearly is still a very young man with lots to learn.
"Hey! My dad is a librarian!" -Dan Teichmann, in response to chatter about the "sexy librarian" look
Results
Not a whole lotta people are racing right now, but Prudence Jones, dubbed "The PR Machine" by College Ave Mile announcer Jeff Perrella is...back at it again. This time, she ran a 7:33 mile PR in the Mass Ave Mile in Cambridge, breaking her former PR of 7:50 at the CAM. 7th out of 28 in her age group, Dr. Jones is looking ready for a great fall season.
Finally, the only other result comes from another master's woman, Sandi Kaspszyk. Last week, she ran an all-time PR for 5k....20:19 in a race in Allentown, PA. Wow!
This Week in Training
GSTC Women's Training Plan
If anyone would like help planning a personalized training plan for the fall USATF-NJ races, or if you'd like to join the same training plan that the GSTC Elite women are on, please contact GSTC Women's Distance Coach Rob DeCarlo (robbob13@hotmail.com) for information. This plan is open to all, regardless of experience or ability, and can be catered to fit your needs!
GSTC Marathon Training
Fall marathon training is underway, with GSTC members planning for races from August through November - including Unicorn (yes, Unicorn), Wineglass, Chicago, NY & Philly! If anyone needs guidance with their current plan, or would like a customized training plan (or some combination thereof), please contact GSTC Marathon Coach Rob DeCarlo (robbob13@hotmail.com) and let him know which race, your goal time, and any pertinent information that might help!
GSTC Women's Training Plan
If anyone would like help planning a personalized training plan for the fall USATF-NJ races, or if you'd like to join the same training plan that the GSTC Elite women are on, please contact GSTC Women's Distance Coach Rob DeCarlo (robbob13@hotmail.com) for information. This plan is open to all, regardless of experience or ability, and can be catered to fit your needs!
GSTC Marathon Training
Fall marathon training is underway, with GSTC members planning for races from August through November - including Unicorn (yes, Unicorn), Wineglass, Chicago, NY & Philly! If anyone needs guidance with their current plan, or would like a customized training plan (or some combination thereof), please contact GSTC Marathon Coach Rob DeCarlo (robbob13@hotmail.com) and let him know which race, your goal time, and any pertinent information that might help!
A few questions for you to ask yourself this week:
1) how much running should I be doing?
2) am I running at the right pace?
These are really basic questions, but they're important if you want to get fit and stay healthy. This past week was a great example of why you can use those pace charts (Daniels, McMillan, etc) some of the time, and throw them out the window some of the time. The important thing is that you learn to run on feel. Most of your running these days should be comfortable - you should be able to hold a conversation most of the way. If you want to up the tempo over the last few miles, that's OK, but you don't want to go faster than your threshold pace. If you have questions about what your T pace is, e-mail me and we'll figure it out.
So again, if you feel ready to build some more mileage, go for it. If not, keep it the same. Coming off last week, you'll probably feel pretty good this week. The same effort will be much faster - that's fine.
Keep the hill sprints going - again, no more than 8 seconds of all-out running on the steepest hill you can find, and take at least 2 minutes in between. Do 6-8 reps or until you feel your form coming apart. A change from last week - do these BEFORE your run. I'm interested to hear your thoughts on the quality of the reps and the quallity of the run that follows.
M - comfortable run + hill sprints
T - light fartlek (pickups of 1:00-1:30 on 5:00 cycle)
W - medium run (75% long run)
Th - super easy 40-60 mins
F - comfortable run + strides
Sat - same as Monday
Sun - long run
Enjoy the cooler temps!
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