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| Survey. Please do it. It takes just five minutes, and all participants are entered into a raffle to win a free dinner* with Peter Bolgert. Click right here for the survey! *bread, glass of water, mint The aGSTC Fall Training Plan. by Ken Goglas and Mike Fonder Week 3: July 14-20 We continue the crucial phase of base mileage, this week should be 65%-75% of what you plan to build towards. You may be asking, what should my weekly mileage be? That is a great question and if you are wondering what you should be building up to, ask Ken Goglas ken_goglas@hotmail.com or Mike Fonder michael.fonder@gmail.com. Many factors are considered, but basically it boils down to these simple questions: Where have you been? Where are you now? Where are you going? Monday: 40-60 min run, 5x8s hill sprint Tuesday: 40-60 min run, 8x100 strides Wednesday: 50-70 min run Thursday: 35-55 min run or cross train or off Friday: 40-60 min run, 8x100 strides Saturday: 40-60 min run Sunday: 65-85 min long run P.S. Don't get lazy and skip the strides and hill sprints, they are very important and very easy to do.
The Entire Fall Plan If you have any questions or need clarification on anything, contact either Ken Goglas (ken_goglas@hotmail.com) or Mike Fonder (michael.fonder@gmail.com). |
| Welcome, New Members  | | Anna |
 | | Sara |
This week, we welcome a diverse group of new runners excited to join New Jersey's biggest and best track team! Nadia Quraishi is a Princeton resident who is excited to get some motivation to run an entire 5k and 10K--not walk/run them. She's signed up for a 10k in a few months, and we're gonna help her do it....Sara Diaz-Mayo, a  | | Danielle |
Somerset resident, just recently PR'ed in the 5k with a 23:30 andattended her first club run last week....Anna Steinman, a recent graduate and letter-winner for Salisbury State, was a standout at Rutgers Prep and, along with coaching at her college alma mater, is now training for NYC with the hopes of breaking 3:10.....Although  | | Nadia |
she hasn't run in about a month, we're hoping Danielle Aran, a former TCNJ runner, joins us for a few runs this summer and fall.....Josh Stinson, a former Rutgers Newark, joins the growing throws corps, as his PR (65.42m) placed him 16th at NCAA D3 Nationals in  | | Josh |
the javelin.... Josiah Park, a junior at Rutgers Prep with a 5k PR of 17:06, looks to train with the aGSTC over the summer and fall to improve his cross country times.... There are many more we will highlight in next week's email...be sure to reach out and say hello to our newest members! If you live near them, or run their pace, or throw heavy things like Josh...send them a message on FB! Why Join the aGSTC? Survey Says.... We recently sent our members a survey asking for input about the things they liked and the things they want to see change. Here are the most recent responses, copied and pasted from Survey Monkey! Like how the club is focused & put together, & takes running seriously. Like the different levels it has elite, etc... Also, makes it's members feel like they are important & a part of something... Dedicated athletes and the comradery Everyones super nice and encouraging. I've improved dramatically from running with people who are way better. The different places you can run at and how there is always someone you can run with. A lot of people have cats and we can talk about cats during long runs Great group as a whole, just enough track meets not too much not too little. Practice are challenging enough. how super supportive and friendly everyone is! The team atmosphere at practices. Everyone is serious (at least relatively) about training. Team long runs. Fast runners I like the interaction between runners, the opportunity to compete post collegiately, and the weekly email. The chance to meet other people interested in running, the chance to compete in races, and the chance to run in a lot of different locations throughout New Jersey on group runs. I like the fun of running, camaraderie and social aspect of the group, and competition. The motivation and workout plans, plus the comeraderie and pride. The large group of athletes to train with and race with The people! Opportunities to run in different areas and participate in races with a group of friends. Too soon to tell. So far, it seems open to input and potential evolutional change. Time will tell. My training partners, the unity among the women's team The freebies, the hook ups, the events, breaking records, the tantalizing endless wait for new uniforms, the looks of terror and admiration on peoples faces when they think you are individually sponsored by adidas. The best thing I like about the club are the uniforms, bright yellow stands out better than anything else and it attracts a lot of attention which helps GSTC numbers grow. The second thing I like about GSTC is the dedication and attendance at races, larger numbers make a more intimidating presence.
GOLD STAR Eli Howard  Eli is joining GSTC after he graduates from Dickinson College because he is looking for a group to run with over the summer that is competitive but functions as a team.His prs are 15:22 and 26:29 for the 5k and 8k but his goal is to break 15 by next year and make it to D3 nationals. Before run he has tons of coffee, a tums and cereal. He does an early morning shake-out well before a warm-up along with a set of strides and drills Outside of running he likes reading history and classic books as well as newspapers and the economist. He also likes bike rides. Chris Del Fattore  Chris is looking to join GSTC because he wants to be able to have a group to train with. His goals are to train hard smart, have fun, race, get close to his college PRs. His pre-race routine includes a nice warmup, stretches, drills and striders. After his warmup, he gets ready to run a great race and tries not to psyche himself out. Outside of running he is a software developer for by day and a huge Brooklyn Nets fan by night.
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Johnny Bobsled at Lake Placid  | | Johnny Bobsled can also be Johnny Bicycle |
For those that don't know, one of aGSTC's speed and agility coaches, Mark Parisen, has been training a recent member, John Macchione, for the 2016 USA Olympic Bobsled Combine up in Lake Placid, New York. "Johnny Bobsled," as he is affectionately known to the sprint group, a play off John "Johnny Football" Manziel's nickname, has been both training with the sprint squad and doing one-on-one session with Parisen. Although he's never run track before, just collegiate soccer and road cycling, he jumped in head-first, training three times a week with the aGSTC's sprinters--a group that ran 40.83 this spring, America's second fastest club 4x100 relay time. The combine, held at Lake Placid, NY last weekend, had three tests: sprints, "grandma style" shot-put throw (throw between legs), and broad jump. Twenty-five athletes stayed at the Olympic Training Center prior to the combine start. After competing in all three events, the group had lunch, followed by time spent at the push track where competitors pushed the bobsled with current US pilot Jake Peterson ("Jakey Bobsled" = not as cool of a nickname). This is what they were doing. During his post-combine meeting with the USA Bobsled coach, he was asked back for a second combine in August, along with an invitation to "Driver's School" in the fall. The coach recommended he buy his own sled, although costing between $15k-$50k, this isn't exactly a December stocking stuffer. He was also urged to lower his 30m time down. Afterward, Johnny Bobsled spent a night on the town with fellow bobsledders, later falling asleep to the dream of making it big in two years with Coach Parisen, the aGSTC, and the coolest nickname in the wild and crazy world of bobsledding. Research Survey: Endurance and Libido for Men In case you missed the Facebook post, we got an interesting request via email this week: My name is Michelle Pebole, a Master's student in the Exercise and Sport Science department at the University of North Carolina at Chapel Hill. My academic advisor, Dr. Anthony Hackney, recently launched a study that examines the effects of exercise training on sexual libido in adult males. I am sending around a preliminary questionnaire that has been approved by the UNC institutional review board (IRB). I was wondering if you would post a link to the survey somewhere on your webpage (or Facebook) to help recruit subjects for the study? TMA: Totally Misunderstood Award (not the Tim Morgan Award) As many surely recall, there have been many classic nominations over the years. Remember when Zak Martins lost his phone inside the team van's engine? Or when Steve Mennitt drove to Portland, Oregon but booked his flight back from Portland, Maine to Newark, NJ? Ricky Garcia once got lost in his warm up at Boston, Tim Morgan showed up at the wrong trail head to receive his birthday cake, ahhh...the memories. This week's nomination goes to an elusive group who voted to have the USATF Club National Track and Field Championships at Mt. Tahoma High School, a school in the Seattle suburb, Tacoma, this past weekend. On December 6, 2013, a group of members of the USATF Club Council & USATF Elite Development Club program voted on this during the annual USATF Convention in Indianapolis, although we cannot seem to obtain the minutes for this meeting. The meet was originally slated for NYC again until Club Northwest bid for it prior to the meeting. Of course we like the meet in NYC because we can attend, but the TMA is offered due to the very, very low attendance this year...as they could have easily predicted based on results of 2012, and based on the very few clubs in the Northwest. Many events had just one competitor, and in other events like the men's 110HH, if it wasn't for East Coast clubs flying across the county, they would have had zero participants. While we appreciate the idea of rotating competition sites, this is an important meet to the development of USA track and field athletes. The meet needs to be held where the clubs and athletes are, not at wherever the highest bidder is located. As we learned in 2012 in Nebraska, and now in 2014 in Washington, these West Coast and Midwest communities just don't have a club track and field scene. Thus, this bidding process should include the geographic clientele of the bid, because if you build it, and they don't exist in the first place....they simply cannot come, and then everyone loses. A Quick Look: Participants of the USATF Club National Track and Field Championships Women 100m Men 400IH Women PV Men HJ Total 4x4 Relays *four of them were NYC/East Coast athletes **three of them were NYC/East Coast athletes |
| North Enclave Monday 5:45p @Pompton Lakes Wednesday 5:45p @ Pompton Lakes Thursday 6:15p @ Montclair Fleet Feet Saturday 8:00a @ Pompton Lakes Central Enclave Monday 6:30p @ Buccleuch Park parking lot (near gazebo) Thursday 6:30p @ Buccleuch Park parking lot (near gazebo) Morristown Enclave Wednesday 6:15p @ Morristown Running Company Saturday 9:00a @ Morristown Running Company Jersey City Enclave Saturday 9:00a @ Pier A, Hoboken Sunday 9:00a @ Pier A, Hoboken South Enclave Monday 5:30pm @ Elk Township Trail Wednesday 7:15 @ Gloucester County College Wednesday 6:30 @ Haddonfield Running Company Saturday 9:00am @ TDA w/ Beach Enclave Summit Enclave Saturday 8am @ Summit Running Company SUNDAY RUN: MANASQUAN RESERVOIR @9am Address: 311 Windeler Road, Howell 07731 This is a 5.1 mile loop on shaded, soft surfaces....we meet at the visitor's center at 9am...get there early and look for our group! This is a great place to run!!!! More to come from the Beach Enclave and the Princeton Enclave
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What is this email? The GSTC Weekly Email is a collaborative effort to bring club membership an accurate and entertaining update on all team events, runs, results, workouts, quotes, and even mishaps every Sunday night. It is also often referred to as "The Email" or, by more prominent members of the running community, "error-fraught spam." If you'd like to submit anything that would contribute to any of these sections, please email us! | |
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