Three Quick Items!

1.  Team run Sunday @ 9:30am.  Starts at Buccleuch Park (New Brunswick) main lot (between pavillion and bathrooms).  All paces and team members are invited, as always!

2.  Team meeting Sunday @ 12:00 noon following team run.  It will be held in upstairs private room at Mike's Courtside Bar and Grill (1 Elm, NB); this is also open to all team members.  The more voices present, the better the decisions we make.  Please see attachment for meeting agenda.

3.  Final pullover order being made on TUESDAY, 11/27.  See picture for how they look.  Please email us ASAP with desired size.

 

(11/19-11/25): Philly Fever & Turkey Trots

Philly Fever!

Saturday: Heibell Shatters 8k Club Record

Yesterday, GSTC superstar Chris Heibell added his sixth club record to his growing resume, PRing in 24:48 in the Philadelphia Marathon's 8k race.  While finishing a distant 16th, it was a race packed with both prize money and elite athletes from around the United States.  He was the first NJ finisher, as runners from New York, Pennsylvania, Alabama, Arizona, and North Carolina all crossed before him.  Heibell, the team's #1 man at club nationals in Seattle last year, currently owns club records on the track (1500m, 3000m, 5000m), the roads (mile, 8000m), and cross country (10,000m).  

He also set the club record this fall for "most colorful/ugliest shorts" on the club, a distinction he embraces with both pride and distinction.

Sunday: Five Runners, Five PRs for GSTC Marathoners

Today was a perfect day to run your best marathon, and for all five GSTC'ers pounding the Philly pavement....that's exactly what they all did.

The crew's first finishers were James Lothian (2:48:05) and Ken Walsh (2:48:13), who averaged 6:25 miles throughout the entire 26.2 mile race.  Both were scheduled to race in NYC and were accepted into the "local competitive start," but the last minute, infamous race cancellation left them reeling. On a whim, they both applied to Philly upon hearing it was reopened for NYC runners, and luckily- they were both picked in the lottery.

For Lothian, he ran a personal best by 11 minutes and 16 seconds while Walsh ran his best by 15 minutes and 38 seconds.  This was particularly poetic justice for Walsh who, over the past two weeks, has been rebuilding his damaged Point Pleasant home and replacing his permanently-damaged car after Hurricane Sandy.  Props to both of them for persevering the two-week waiting game and coming up big in their season-ending race.

The speedy husband and wife couple of Jill and TJ Zablocki also had an incredible day at the races.  Jill ran 3:26:52, eight minutes better than her previous best of 3:35:05.  TJ, meanwhile, dropped an unbelievable twelve minutes from is previous best, dipping under the magical 3:00 barrier with a 2:58:55.  Being that they're both working challenging full-time jobs and often squeaking in runs in the wee early morning hours, that makes such breakthroughs just that much more impressive.  Congrats to the Boston-qualifying couple for a job well done!!

Finally, GSTC-Rutgers junior Wilfredo Benitez ran his debut marathon today, finishing in a very impressive 3:13:38.  Being that he trained for this while taking a full course load at Rutgers, more props to him for his achievement.  Go Big Willy Style!   

A finally congratulations goes out to GSTC super-fan Kyle Price, who dressed up as the club's first gold and black life-size prophylactic (see attached picture).  Daring, crazy, and....impressive.  If that's what he wears when he watches a road race, we can only wonder what happens during, for example, Halloween.  Perhaps we are better off not knowing.

Turkey Trotting: Who's Going Where

While the above five folks won't be in any turkey trotting mood, there's a great chance that YOU MIGHT BE!    It's really a staple of the road runner diet: racing the morning of Thanksgiving.  Funny to talk to high-flying athletes like Rob Nihen who, we find quite interesting, has NEVER run in a turkey trot in his life....until this coming Thursday!  Here is a quick list of three races that the GSTC will be attending, along with contact information of a team member attending:

1.  Morristown 5k.   Karen @ karenmarie47@yahoo.com.

2.  Ashenfelter 8k.  Marty @ militarylane@yahoo.com

3.  Dick Meighan 5k.  Rob @ robbob13@hotmail.com

4.  Flemington 5k.  Chuckles @ gardenstatetrackclub@gmail.com

BIG CHILL BABY!

Looking ahead, the Big Chill is coming up on Saturday, December 8th!  Thanks to our favorite engineer/Boy Scout Mikey Obsuth for setting up the GSTC team in the registration link.  This is a fun, FREE (entry fee=wrapped present) race our club loves doing.  Check it out here: http://bigchill.rutgers.edu/Welcome.html.  Questions?  Email GSTC Big Chill captain Obsmike here: obsmike92@gmail.com.  

Greetings from France

We get a healthy number of emails every week from members of the New Jersey running community, asking us about information on signing up, etc.  Actually, we also get a very UNHEALTHY number of emails from races soliciting interest in their event ("can you please bring your entire team to our 5k that runs 16 laps around this park this weekend, please?).  BUT, we got our first overseas email from a Frenchman two days ago; he is a 12' pole vaulter inquiring about our track group who is, evidently, moving to NJ in two months.  If you don't include those phone calls from that Nigerian number asking for a plane ticket to America to run for our club (we are not making this up, and we can play the voicemail for you, if you'd like), this is our first real international inquiry.  Pretty sweet.

Rutgers Football Game

Random: a week from this Thursday, RU plays for the Big East Championship.  The editor will be buying tickets to this Thursday night game tomorrow (Monday) night.  They are around $50 each.  If anyone wants to run from my tropical New Brunswick location, grab some pizza, and check this game out....I'd be happy to   have friends.  Or not.  Drop a line ASAP.  Chest painting may or may not be required.    

Team Meeting: FINALLY this SUNDAY

This Sunday at 9:30 at Buccleuch Park in New Brunswick.  A long run down the tow path followed by some food over at Mike's (1 Elm).  All those competing at nationals are kindly requested to attend, along with everyone and anyone else.  Agenda items include team fundraiser at Road Runner Sports, College Ave Mile, Road Relays, 2012 GSTC awards, RRCA Grand Prix, and club nationals discussion.

TEAM RUNS

Monday  5:30 @ RSC   (OR, sprinter track practice @ 5:30 at HPHS)

Tuesday  6:00 @ RSC, start at Highland Park track @ 6:20

Wednesday  5:30 @ RSC

Thursday  Turkey Trotting!

Friday  ---

Saturday  10:00am @ HPHS (sprinter track workout....anyone else is welcome to join the fun)

Sunday   9:30 @ Buccleuch Park main parking lot (near gazebo)

This Week in Training

If you are NOT racing Thursday

Monday - comfortable run + 8x80m strides
Tuesday - Club XC runners go 3x2k@ 10k pace with 4 mins recovery, followed by a hard mile - you don't want it to be 100% all-out, but you want to dig deep.  Big Chill runners, go 2xmile @ 5k pace with 4 mins recovery, followed by a hard 800.
Wednesday - moderate run of 75% LR duration
Thursday super easy 40-60mins
Friday - Club XC runners go 6x(1000-400) with the 1000s at 10k pace and the 400s at 3k pace.  Take 1:00 between 1000 and 300 and 4:00 between sets.  Big Cill runners go 6x(800-300) with the 800s at 5k pace and the 300s at mile pace. Same recovery.
Saturday - comfortable run + 8x80m strides
Sunday - long run.

If you are racing Thursday:

light fartlek workout on Tuesday, followed by recovery run Friday and do the Friday workout on Saturday!

Sprinter Time Trials: 11/17

Does not include half milers...300m/250m/150m

Brito   36.19, 30.62, 17.44

Joe 37.05, 30.70, 18.16

Arvid 37.28, 31.66, NT

Julius  37.28, 32.97, 19.35

Amr  37.97, 30.70, 17.44

Kaseem  38.36, 31.70, 18.38 (#2)

Jason  39.18, 33.45, 19.23

Jibril 39.35, 32.28, 18.48 (#2)

Carson  40.25, 34.12, 18.01

Brian  40.28, 34.58, 19.05

Ramazan  41.93, 36.95, 21.01

Matt  42.11, 34.21, 19.30

Darren  45.15, 38.76, 21.07

Sean  46.35, 39.07, 21.80

Alexis  48.19, 39.42, 22.54

Haleigh  48.19, 39.38, 21.42

Erin  50.80, 40.16, 23.25

Tay  52.69, 43.69, 24.63

(11/12 - 11/18): Chock-Full-O Quotes, TMAs, and Team Updates!

Couch to 5k/ Beginner's Group

This group will begin its training very soon for some races in the early spring.  Interested in shaking off the cobwebs?  Thinking about getting it going after a bit of a break from exercise?  Shoot our team captain Amy Denholtz an email at adenholtz@gmail.com.  

Giralda 5k/10k Action

Morgan, Callan Win $ome Dolla$

Madison-  A small legion of GSTC'ers ran at the Giralda Farms 5k/10k races yesterday, including Chelsea Callan (38:22) and Tim Morgan (33:20) who both grabbed 3rd place, snagging $100 in prize money in their efforts.  Marty Doherty (39:10), Woody Kongsumat (41:48), and Liz Bissel (42:07) all ran the 10k, with Karen Auteri (19:22/9 second PR/1st women) and Mark Parisen (17:45/ 22 second PR/ 4th overall) both running all-time bests in the 5k, despite a hilly, challenging course.  

Bergenfield Blunder

More on this race in the TMA below, but basically we all drove an hour, dropped some cash, and set up several rabbits to help several runners hit the 82% PLP; if they did, they would get the $200 travel stipend for nationals.  Low and behold, everyone runs super slow, and sure enough....it's a long course.  Three different watches had it at 3.16, and that .06 can be about 20 seconds or so longer.  Ouch.  So, all that planning for just one guy, Kyle Price, to hit the PLP with a win at 15:38.  The times were just not good.....so, we will just leave it at that.  Oh wait--actually Nicole Callaghan ran a season-best of 22:27.  Thanks for showing us all up!    

Rolph Runs Disney HM

Newcomer Amanda Rolph rocked the Gold down in Florida this weekend, runing the Disney Wine and Dine Half Marathon.  She ran a 1:50:33, a life best for her.  Go Amanda.....rock on!

Pullovers Are In....Pay Up!

If we had the spreadsheet, we'd call ya out.  But we don't.  Please email Alyssa at alyssadouma@gmail.com to discuss how to cash her OUT.  Otherwise, beware of the Tim Morgan Award.  Speaking of which.....

TMA: Honoring Our Living Legend

AndyCapizzi:  During a discussion on mega-bed on Facebook, he writes, "Perrella, Charles (WTF? Charles? Really, Chuck..) just wants to spoon with you."  Only funny because, for some reason, he's friends with my old man....and tagged him instead of me.  Stay classy, Capizzi!

The USTAF-NJ.  So, speaking of Capizzi, the guy runs a 25:38 for a Manasquan 5 Miler Turkey Trot in 2011, a race which has been around for twenty years, but they will not accept this for his $200 nationals stipend because "it isn't a certified course."  Meanwhile, we bring seven people to the Bergenfield 5k that "is a USATF-NJ certified course"....but, after measuring it six times with three different watches, it's clearly 3.16 miles....or 20 seconds long.  Womp womp.

The lady at the track.  It's Monday night, the power is OUT in Highland Park, and twenty-five sprinters are training at the HPHS track in the pitch dark.  One woman approaches us, with a flashlight, asking if she could use lane six.  Of course!  Moments later, during the half milers' last 800m rep, there is a very loud collision at the 300m mark- the darkest part of the track, away from the three light bulbs that are literally keeping the track alive.  "They fell!  They ran into each other!" some said while whizzing past.  Several minutes later, an irate woman limps over to me, pulling up her sleeve and pants to show her new bloody scrapes from the collision.  Unable to just let this go, she gets in my face, then stands in front of several groups before they start a rep, and then she starts screaming to know "who did this to me!  who did this to me!"  She claims she didn't know anyone else was on the track, despite 25 of us out there, including times getting yelled every 20 seconds.  After demanding that I tell her my name, my address, my phone number....she follows us to the van, takes down its plate number, and....that's that.          

Zak Martins.  We applaud his efforts to get the sprint/half miler group together in a social setting, but we caught him today trying to plan a pick-up basketball game with the entire group.  Hmmm....three weeks before the first track meet after training since August 1?  He fought this nomination, as he always does, but.....all it takes is one bad layup!

Never Ending Team Meeting Scheduling

Okay.  It's for sure happening the Sunday after Thanksgiving.  After a long run.  Plan on it.  Okay?  Okay.  

It's Track Season Baby!

Hard to believe, but the GSTC will be opening up the 2012-2013 indoor track season on December 8--less than a month!  The Black and Gold will open at the Manhattan Invitational, where Tony Harris won the 1500m, Mike Brito was second in the 400m, and the 4x400 are defending champions.  Lots of GSTC veterans return, and look for a much stronger, deeper half mile group this year....as any 400m men have bumped to the 800 after a strong fall of cross country.  However, the group is also fraught with numerous new weapons, including Amr Gharseldin, a 2004 World Championships competitor in the 60m for Eygpt.  The women's team has also expanded, thanks to a solid group of Rutgers gals joining, including grad student Jazmin Waller, who owns a 24.11 PR.

Attached are pictures from Saturday's team practice.  The group meets twice a week, but will begin meeting three times a week come competition season in January.      

Team Runs

Monday: Rutgers Student Center, 5:30

Tuesday: RSC, 6:00--run to Highland Park HS track by 6:20!

Wednesday: RSC, 5:30

Thursday: RSC, 5:30

Friday: RSC, 4:00

Saturday: Track workout, 10:00am @ Highland Park HS

Sunday: long run @ River Road 9am.  Email for directions!

Quotes of the Week

"you threw my whole week off now, i expect the email in my inbox by the time i make my  coffee on monday morning"  -Woddy KongsamutW, via gchat (editor's note: you guys give the EDITOR a hard time about gchatting during work????)

"What's on the menu today, coach?  PAIN?"  -Perryn Lord, first words at his first GSTC sprint practice

"I wore my gstc uniform for the race, but pics won't be up til later...totally rep'd the team! Hope u guys 

had a great wknd and awesome races!"  -Amanda Rolph, FB message

"I never watched 'How I met Your Mother' until the summer, and then I watched all seven seasons in like 

two months.  I love it." -Chris Heibell (editor's note: no comment)

"And now we just stare at our iphones until the food comes."  -Kyle Price, in Bergenfield diner, after the 

team ordered breakfast

"Do I like diners?  There are two things I love about New Jersey: diners, and the GSTC."  -Steve 

Mennitt, when asked after the race if he would be okay with a diner for breakfast

"I was hoping for a cake walk 5k win today.  And then you guys had to show up."  -Ryan Gormley, East 

Stroudsburg distance runner (Chris Schneider's homeboy) at Springfield 5k starting line.

"1000 fools." -Ken Goglas, in response to Dave dos Santos defense of the Sandy Hook Half Marathon: 

'Hey, it's a big race--like 1000 people ran in it!' "

"Chopped down my time! Took off another 46 seconds off! Heading in the right direction on my comeback quest!!! One step closer to my old times! 22:27 today & 2nd place in my age group! Hi-yyyyyyaaaaahhhhhh!!! :)"  -Nicole Callaghan, FB post after Bergenfield 5k

"Yo, I came up with a t-shirt idea for the GSTC and seeing that mine had one more wash until it's just a white shirt I figured I should tell you."  -Kyle Flyer, via text, regarding the original GSTC cotton shirts

"Hey Chuck, my name is Ramazan I ran track with Ricky at Bergen Community College.  I was an All American in the decathlete there.  Took a break from track but would still love to come back and start competing again.  Wanted to see if I can join the club!"  -Ramazan, via text

"Just thought I'd let you know I rewarded myself with Froyo tonight and it costed $10.18.  I have achieved my goal and now I have a brain freeze."  -Chelsea Callan, via text, after her 10k

"Ken goglas 150 from liberty winnings donation."  -Ken Goglas, via email, donating his half marathon prize money to the team's national championships pot of cash.

"Feeling this morning's practice and I'm lovin' it! Let's keep it up -Garden State Track Club"  -Ira Ford, via FB post, after Saturday's sprinter workout

This Week in Training

Tuesday - Club XC runners go 3x mile at 5k pace with 3 mins recovery, then 2x800 at 3k pace with full rest.  Big Chill runners go 5x1k@ race pace with equal rest, followed by 4x200 at mile pace on full rest

Wednesday - moderate run of 75% LR duration

Thursday super easy 40-60mins

Friday - Club XC runners go 2M @T pace, jog 5 mins, then go 5x800 at 10k race pace with 1:30 rest. Big Chill runners go 1.5 miles at T pace, followed by 8x400 at 3k pace with equal rest

Saturday - comfortable run + 8x80m strides

Sunday - long run.

Weekend Changes: Come Join in the Fun!

Apologies for the mid-week email.  You know we don't like sendin' them.  Due to the hurricane, we've had to make some last-minute changes....please see below.  Hope you can join us somewhere, sometime, somehow.  After all, it isn't a team unless we congregate....right? 

Saturday Sprinter Practice

You all got texts and a Facebook Group update.  Just in case: we have moved the workout to 9:00am at Highland Park HS.  Peeps wanna catch the Rutgers game at noon, AND we wanna avoid that Rutgers football traffic.  First meet: 30 days!  

Sunday Race: Pi 5k @ Buccleuch 

GSTC members Lindsey Capone and Megan McGlynn are in the honors fraternity at Rutgers (aka, nerd herd), and they are putting on a Pie Race (3.14 miles--for those NOT in said herd).  GSTC-Rutgers captain Dan Teichmann is leading the charge here, as all of our Rutgers contingent is using it as part of their long run. Meet at Buccleuch Park at 9:30am at the parking lot near the gazebo....look for Dan the Man!  Bring your uniform, team gear, etc!!

Register here....very cheap!  https://docs.google.com/spreadsheet/viewform?formkey=dHlMRU9qb2JPbjlYUUlsMmU0VzRuaXc6MQ

Sunday Race: Bergenfield 5k

Kyle Price, Tony Polite, and Dave dos Santos are heading up to Bergenfield to hit a nationals stipend qualifier time of 15:36 for 5,000m.  Alyssa Douma is also looking to take a big step toward the women's time, while old men Chuck and Rob will tag along and hope to look faster than they really are.  If interested...holla back, playa.  10:30am start.  Info: http://www.bergenfield5k.com/

Sunday Race: Giralda Farms 5k/10k

Karen Auteri's in the 5k, while Mighty Master Marty Doherty, Woody Kongsamut, GSTC Living Legend Tim Morgan, and Chelsea Callan are in the 10k.  It starts at noon, up in Madison.  411 here: www.giraldafarmsrun.com.  

Team Meeting

Canceled.  Next weekend, after Sunday long run, which will most likely be in Central Jerz.  It's important, and we'd like as many peeps there as possible with decision-making of various items.    

 

Happy Weekend!

(11/4-11/11): Preview: 2012's Final Month of Racing

Hard to believe: the season has one month remaining.  Many are itching for one final race, one last hurruh, one closing chapter to an otherwise awesome fall book of racing.  Below, we outline what's left on the docket.  But first, let's take a look a club nationals, and the runners a committee of seven selected to represent the club.

GSTC Announces National Selections

Men's Gold Team "In the Hunt" for USATF National Title

After the most dominant fall season by any USATF-NJ club, the Gold Team now eyes a bigger prize: the USATF Club Cross Country National Championship.  Held in Lexington, Kentucky this December 8th, it's predictably an unpredictable race.  Since it regionally rotates every year, this often impacts the attending teams.  For example, last year in Seattle, the top three teams were West Coast clubs: McMillan Elite (AZ), Boulder Running Company (CO), and the Asics Aggies (CA).  Conversely, in 2010 when the event was held in North Carolina, 5 of the top 6 teams were NOT from the West Coast.  What does that mean?

The boys in black and gold, by now established as an East Coast powerhouse, will be in the hunt for a national title.

Gold Team: Chris Heibell, Tom Poland, Rob Nihen, Ken Goglas, Anthony Harris, Steven Mennitt

Returning is #1 man from 2011 club nats, Chris Heibell.  Coming off a 25:29 8k at the Poland Spring Marathon Kickoff two weeks ago, look for Heibell to dip under 31:00 in a month.  Despite coming off a late-spring injury, Tom Poland ran very well at the Gorilla 8k, and will certainly be right with Heibell challenging for the team's top spot as he's now built another two months of fitness.  Rob Nihen is running so well, including his first USATF-NJ title last week in the 8k xc race, he deferred his Philly marathon spot to crank a serious 10k out in Kentucky.  Also in the best shape of his life is big Ken Goglas, who started the season with two dominating wins at the Liberty Waterfront Half Marathon and at the Gorilla 8k, where he looked absolutely untouchable.  Similar to Goglas, Steven Mennitt is also in the best shape of his life and running very well, including a strong outing at the USATF-NJ 8k xc championships.  He is, perhaps, the biggest surprise on the Gold Team, as he's had just an outstanding season thus far.  Finally, half miler Anthony Harris, who showed incredible fitness in late September running 4:15 (mile) and 73:45 (HM) on back-to-back days, could very well be the surprise #1 man when the dust settles in Kentucky.  With 48 second 400m closing speed and strong aerobic development after numerous months with 70-80 mile weeks, he may serve as the group's secret weapon in December.

Black Team: Kyle Price, Adin Mickle, Andrew Capizzi, Mike Anis, Tim Morgan, Ashwin Anantharaman, David dos Santos

Only one club in the history of the USATF Club XC National Championships has ever cracked the top 20: Club Northwest.  The GSTC Black Team, emboldened from a BIG September and October, hope to add one more team to that list.  

Enter Kyle Price, whose 4:20 road mile ranks him as #3 all-time on GSTC, who was the #4 man at the USATF-NJ 8k champs two weeks ago.  Next is Adin Mickle, last year's #3 man in Seattle who, despite a nagging knee injury early in the season, is now at full strength and logging 80 mile weeks once again.  Andrew Capizzi, also straddled with a mid-season injury, is now up and at 'em, building from very solid races at the half marathon and Gorilla 8k.  Mike Anis, the club's surprise #5 man in Seattle a year ago, has trained with a strong 10k focus this fall and, quite honestly, it shows.  Owning a 14:40 5k PR, Timothy Morgan is the team's biggest sleeper.  Rebounding from a disappointing fall in 2011, where he failed to make the nationals team, he hopes to close out 2012 that, months ago, was dubbed "The Year of Tim Morgan."  Ashwin Anantharaman also gets his first nationals nod, as he was the first one left home last year in a close contest.  David dos Santos makes the final cut for the MIG, opting to defer his Philly marathon to crank a huge 10k out in Kentucky.  Now THAT is a team player.            

Women Set to Make Nationals Debut

For the first time in club history, the GSTC women will line-up for the USATF Cross Country National Championships.  And, with a little luck, they could crack the top 15, matching the men's debut last year in Seattle.

Gold Team: Cheyenne Ogletree, Chelsea Callan, Lindsey Lambert, Alyssa Douma, Karen Auteri, Meghan DeCarlo, Erin Higgins, Erika Meling

Leading the pack, as she has all year, will be Cheyenne Ogletree.  After a fall where she literally re-wrote the USATF-NJ record books, look for her to possibly crack the top 50.  Rider alum Chelsea Callan has been slowly closing the gap on Ogletree all year, and she will most likely be the 1-2 punch with her up front.  In a final tune-up for nationals, Callan hopes to break the magical 18:00 barrier in an upcoming Thanksgiving 5k.  Look for Lock Haven star Lindsey Lambert, the owner of a swift 17:18 5k PR, to be stride for stride with Callan.  Since overcoming a late-summer injury, Lambert has improved every week, and an additionally month of fitness will only bring her closer to Ogletree's heels.  Next is Alyssa Douma, who also has been sharpening well throughout the season, including PRs at 13.1 and 8k, and should be close to breaking her 18:22 PR by Thanksgiving.  Karen Auteri cracked 20:00 at the Gorilla Elite 5k and, while frustrated to not have raced NYC today, she will now be able to focus her training, workouts, and runs for a 6k on grass.  Meghan DeCarlo has also showed great progression throughout the year, healing up a September injury and running her best race weeks ago in the USATF-NJ 8k.  Such was also the case for Erin Higgins, who has overcome a few early-season injuries to finish as the #7 team finisher at the 8k, by far her best race os 2012.  Erika Meling, the team's #7 finisher at the Gorilla 5k race, is close to a break-through performance.  She missed the 8k due to illness, and she just needs to string together a few more weeks of uninterrupted training to make a push for the #5 spot in Kentucky, as she sports an impressive 18:45 PR at Holmdel.   

 

Team Meeting: Sunday @ DeCarlos

We'll do a long run at 9:00am, and this will be followed by a meeting with a packed agenda: club nats trip planning, February's Road Relays plannng, team fundraiser @ Road Runner Sports, and team banquet.  The more the merrier, as we got some BIG THINGS to plan!

Upcoming Races

The club will be attending two Thanksgiving Day 5ks: one up north (Dick Meighan Memorial Run) and one central (Flemington Turkey Trot). These aren't team races, but they are both flat and fast course....and those going to club nationals are hoping to crack that 82% PLP barrier!

From there, we have the Big Chill 5k in New Brunswick on December 9.  This is a HUGE recruiting race for our club, as we love to show those Rutgers folks just how awesome we are.  There is also the USATF-NJ Grand Finale Ten Miler, but we are thinking.....the heck with it.  This will be its last year, anyway.  RIP Ten Miler that everyone in NJ hates.

And for our tracksters.....we open up at the Jasper Invitational on December 8th.  It's that time of year!

"A Letter From Pt. Pleasant"

An Email from Our Shore Buddy, Ken Walsh, He Wanted Us to Share...

My home still stands at the moment but the extent of the damage is still unknown. I just wanted to thank everyone from the club for the well wishes and kind acts I have received in recent days (and if I haven't responded yet I apologize). I cannot at this time possibly repay you all for the boost you have given me this week. Whether it was Kyle Price coming unasked twice to my house to help clean up or Karen Auteri (and the whole Auteri clan) taking me in for 2 days in anticipation for The Marathon That Never Was, I cannot possibly thank you enough. And it goes beyond Kyle and Karen, one day I'll put together a list of people to thank individually who helped make me smile when I was at my lowest point (James Lothian, Tom Poland, Sarah and Alyssa Douma, and Team DeCarlo just to name a few). I'm really lucky to have this group to call my club and my friends. It could be some time before I am back to running, and living for that matter, at full steam, but I know I've got a support group like no other in this team. Thank you all, it really does mean a lot.

GSTC Trivia Question

How many people attended the GSTC's first long run held at Holmdel Park in October of 2010?

A- 10

B- 1

C- 7

D- 11

E- 13.5

TMA & Q.o.t.W.

After such a rough stretch, we ain't got a whole lot.  Anytime Tim Morgan proclaims a three day hiatus from Facebook, you know some $%^& really went down in New Jersey.  Jokes aside--many of us were not on Facebook, very few team runs happened, many still haven't power, and truly---there just isn't much to report.

We are thankful our running family is safe, healthy, and in good spirits.  We promise an email chock-full of zingers and clown moments next week!

Road Relays III

Our team's February race just got a website: www.roadrelays.org.  The third annual is slated for February 24th, 2013!  

TRIVIA ANSWER: 1.  Chris Tafelski drove down there, waited around for about twenty minutes, then just did his thing....alone.  Ah, the difference two years makes.

Team Runs

Monday: 5:30 @ Rutgers Student Center (sprinters: 5:30 @ HPHS)

Tuesday 6:00 @ RSC (track session)

Wednesday 5:30 @ Rutgers Student Center

Thursday 5:30 @ Rutgers Student Center

Friday 4:00 @ Rutgers Student Center

Saturday 10:00am sprinters @ HPHS

Sunday 9:00am LR @ DeCarlos     OR

            2:00pm LR @ New Brunswick (hit up Dan Teichmann)

This Week in Training

Monday - comfortable run + 8x80m strides or 8x8-10s hill sprints

Tuesday - If you're running CLub Nats, your workout is 8x1200 @ 10k pace with 1:00 rest.  Try to shave down on the last two.  Take an 800m jog, then go 4x200 at 800m pace.

If you're running Big Chill, you're doing 6x800 also, but you're running at 5k pace with equal rest.  Take an 800m jog and finish with 4x200 at 800m pace.

Wednesday - moderate run of 75% long run duration.

Thursday - super easy 40-60 mins

Friday - tempo runs for everyone - 4-6 miles at T pace.  Finish with 6-8 strides.

Saturday - comfortable run + 8x80m strides or 8x8-10s hill sprints

Sunday - long run