Saturday, December 31, 2011

And the 2011 winner is...

1.  Team Navigator Award: MIKE ANIS
 The group was finally at the airport, excited to soon be boarding a flight to Seattle for the national championships.  It had been a LONG season of training in preparation for club nats.  That said, Jeff Perrella's words will long live in infamy: "Chuck, I think we have a big problem."  Watching Mike pat himself down, feeling around pockets that don't even exist for a driver's license that clearly wasn't there, will certainly be cause for ribbing for years to come. 
 
 
2.  Coolest Piece of GSTC Gear:  BLACK WARM UP JACKET
The spike bag and the gold uniform garnered a few votes, but the classic black and gold warm-up jacket runs away with this one.  Our question: have you seen the sprint jerseys?  They're pretty sweet too.  Oh well.  No votes for Anis underwear here.  Thankfully.
 
 
3.  GSTC Facial Hair Award: STEVE BONICA    
The GSTC veep turned away some serious competition for this one, as Perella and Anis scored solid votes here.  Perhaps there is a cerain swagger that comes from living in NYC?  Either way, props to Bonica for securing this true resume-builder...perhaps his finest accomplishment of the year.
 
 
 
4.  Team Performance of the Year: MEN WIN OPEN NJ-USATF TEAM TITLE
The men's open team toed the President's Cup starting line in late June down 20 points to the Sneaker Factory.  Why?   They missed the first two Grand Prix races- and with just six races to go, it seemed an impossible feat.  The scoring started with Jeff Perrella winning the P-Cup in June, and finished with Rutgers' junior Zach Speigel dragging himself across the line with a huge PR as the team's 5th and final scoring runner in December's Grand Finale 10 Miler.  It took dozens of runners to displace the leader, SF, and the defending champs, RVRR, over the next six months.  The knockout blow?  The Gold puts teams (of five) in 1st, 2nd, 4th, and 5th in the NJ-USATF xc 5k race, pushing the hapless SF to sixth overall.  Yes, you read that right: our D Team beat their A team.  Ouch.  Truly a team effort, and a well earned one!
 
 
5.  GSTC Female Athlete of the Year: CHEYENNE OGLETREE
In a nearly unanimous vote, Cheyenne Ogletree wins the most coveted individual GSTC award.  In the three team-scored races she competed in, she was the team's #1 runner in all of them.  She won the NJ-USATF 8k individual title, helping the women win their first overall team championship.  One can only wonder how fast she will run in 2012, and the Lady Gold will be chasing their first open team title with Cheyenne leading the charge up front! 
 
 
 
6.  GSTC Male Athlete of the Year:  JEFF PERRELLA
The legendary Jeff Perrella won five championship races in 2011, and the voters seemed to value this the most.  He literally put the club on the map on July 9th when he won the club national championship 10,000m title.  Three of his wins were NJ-USATF Grand Prix races, so we can all thank the Quiet Storm for his major contributions to the 2011 Open Team Title.  While it was fun to watch runners literally dropping out as they tried to stay with him during the nationals 10,000, his most exciting race was his triumph over the CPTC in the NJ vs NY dual meet after three grueling laps around Buccleuch Park.       

 

7.  Creeper Van of the Year: SEATTLE RENT-A-WRECK

Voters seemed a bit put off on the notion that a car door would have no insulation, but rather, be simply just a piece of metal.  And the worst pat of this van: the interior was the nicest part of the vehicle.  You just can't make this stuff up.

 

8.  Rutgers Athlete of the Year: DAN TEICHMANN

This was, by far, the closest vote of all awards, as just a few votes separated Mike Obsuth and Dan Teichmann.  While Mike put up impressive stats in the spring, a heavy course load limited him this fall.  Meanwhile, the scrappy sophomore from Hightstown HS had a banner year, culminating in a 11th place finish at the Grand Finale 10 Miler, whereas he ran 57:34 (5:45 pace).  This put Dan as the GSTC's #3 man, propelling the black and gold to the team win...and the 2011 overall team title.   


9.  Above and Beyond Award: CATHY STUTZMAN

Voters seemed to acknowledge how hard it is to make every team meeting, every team race, every team event, every team (fill in the blank); indeed, all we stated about Cathy was her near perfect attendance, and you all checked her box.  While keeping a non-profit running club takes many, many, many good people with good hearts, Cathy's efforts through the entire year have been, in every sense of the word, above and beyond.  Want an example?  She helped stuff envelopes to graduating collegiate runners at a random diner in Metuchen for three hours...on a weekday. 

 

10.  Recruiter of the Year: ALAN BRUSSARD
This was also another close vote, but Mr. Thundering Hurdler took the cake.  There was a time where, seemingly every week, someone was joining the club because "I saw him wearing a running shirt in the mall, so I went and talked to him, coach."  Alan did a particularly great job building up the sprint crew, as he even brought in a few recruits from.......church.  Now risking getting hit by a lightning bolt for the name of your running team...THAT is a recruiter!
  

11.  4x400 Relay of the Year: 3:22.20 @ CLUB NATS
You all seemed to value time over place, and we suppose we can't blame you.  The current club record set by Hakeem Miller, Duval Sewer, Alan Brussard, and Tony Harris only placed ninth, but hey- it WAS the national championships, after all.      

 
12. Tim Morgan Award: TIM MORGAN
Despite the rough season for the young chap from South Plainfield, he was able to win the yearly award in his own name.  The crazy thing was that, and we aren't kidding, he was training Mike Anis for much of the voting until pulling away at the end.  While we aren't certain what the criteria of this award is, we are certain that it will be a yearly GSTC prize, and this year- congrats to Tim Morgan for landing the Tim Morgan Award.
 
 
13.  2011 GSTC Coach of the Year: CHRIS TAFELSKI
We told you this was a category for 2012, but many of you voted anyway, and the results were overwhelming.  Many of you had career seasons this fall thanks to Tafelski's plans, and you said as much in your emailing voting.  Winning the 2011 Open Team Title was no accident...and we can thank Coach T for the thoughtful planning.
   
 
14.  Most Dedicated Women's Teammate: PRUDENCE JONES
Since joining this summer, Prudence has attended tons of practices, been a very involved women's team member, handed out candy and flyers during our Halloween run, and....the list goes on forever.  This award was actually created by members of the women's team who requested Prudence be given the honor!  We wanted to give her the "Smarty Pants" Award (she has a PhD from Harvard, after all), but we've learned to ALWAYS listen to the requests of our women's team...
 
 
15.  The Gold & Black Award: ASHWIN ANANTHARAMAN 
This year's Gold & Black Award, given to the runner who most embraces the ideals of the club, goes to Ashwin Anantharaman.  Yeah, he followed the Grand Prix training plan, ran tons of PRs, scored tons of points, and was a HUGE player in the team title in 2011- but he was much more than a name on a scorecard.  He was a zealous recruiter (he brought in eight runners in 2011), a passionate advocate for our team races (the dude handed out Gorilla 5k flyers to adolescent trick or treaters), and he was, perhaps importantly, a humble team player.  After beating two runners (at Ashenfelter 8k) who were soon to be boarding a plane for Seattle's national championships (instead of Ashwin), he never mentoned being left home.  In fact, when privately approached about this, he simply said, "Look, whatever the team needs, I'll do.  You need me to race the 10 Miler here in Jersey?  I'll do it.  Just tell me what the team needs--and I'll do it."   

 
16.  Team Race Recruiting Award: MEGHAN DECARLO 
We've told all members the importance of recruiting people to participate in our events.  Simply stated: this is our team's bake sale, and the more brownies we sell....the more money the club makes.  Many of you grabbed a friend, a parent, a cousin-which is awesome- but what did Meghan do?  She packed a BUS FULL OF KIDS, from an hour away, and got them at the starting line.  Now--if every member brought a bus load....we'd be able to buy a GSTC private jet!
 
 
17.  Anticipation Award, Women:  ASIA WASHINGTON
Since she signed with the Gold and Black in the summer, we've all been anxiously awaiting her debut race.  After all, the former All-American from Virginia Tech with a PR of 56.90 in the 400 hurdles is one of the most dominant sprinters on the East Coast.  The anticipation continues to grow, however, as she has an accounting exam on the same day of the next meet (1/7) at West Point. 
 
 
18.  Anticipation Award, Men: TOM POLAND
Marathoner Ken Goglas would have challenged for this award, but he slipped on he uniform once in the fall (2:29 NYC).  Tom, however, has not, and with PRs of 14:27 and 30:12 from Columbia University- the sky's the limit for his post-collegiate career in black and gold.  With long term plans toward a marathon, he will certainly factor in at club xc nationals in 2012, and he may open at he Grand Prix 20k on 3/11....so you've been warned, NJ-USATF.  Our only disappointment with Tom is his birthday: 8-9-88.  C'mon man, you couldn't come a day earlier?
 
 
19.  Iron Woman Award: LINDSEY MICHAELISZYN
So, we think it's pretty cool that Lindsey, a Kean first year student, loves to run with the boys--and she's a pretty tough racer, as well.  But wow, she literally stepped in a two foot narrow hole in the street weeks ago while on a team run.  Where the hole came from, or how she managed to get knee deep in it- we have no idea. Regardless, jumping back up to her feet, despite blood gushing everywhere, and just saying, "Of course I'm fine.  That was seriously nothing at all," humbled us all.  Rock on, Lindsey!
 
 
20.  Where the $%^& Did This Come From Award: Anthony Harris
It was an impressive spring for Tony Polite, as he dusted off his shoes after seven years of retirement and, after winning his first GSTC race (800 in 2:03), he dropped a 49.6 on the 4x400 anchor at club nats.  Yet, he wins this award for his stunning fall season, his first step into the fray of distance running.  After a 17:02 first 5k ever, he went on to win three road 5ks, his final one breaking 16:00, and finishing 2nd overall in the NJ-USATF 8k Cross Country Championships.  As a fellow GSTC'er once asked me, "Yo, where the %#$^ did this guy come from?"  One can only imagine what might happen next fall, as he will most certainly be vying for a spot on he top eight heading to club nationals in December, 2012.    
 
 
 
 
The Golden 50 Challenge
 
In 2011, 50 races were won with the GSTC uniform.  That's right- we've counted and recounted numerous times- they are all listed below- between track heats, road races, and relay events, the winner of 50 different races repped the GSTC in 2011.
 
In 2012, our goal is simple: to double it.  100 wins.  No problem.  And it all starts tomorrow, as we're gunning for three New Year's day races in Fair Lawn, Hamilton, and Westfield.   
 
Either way, here's to a 2012 filled with fun, good health, and friendship......the real reasons why we started this club (winning comes in a close fourth place).
 
 
2011 GSTC Wins
ross @ 500m terrier classic, tyrone ross @ 500m valentine's day, sprint medley @ stockton invite, hedolis @ PCRC #1, hedolis @ PCRC #2, hedolis @ PCRC #4, obsuth, hedolis @ road relays, fairbrook, stutzman @ road relays, obsuth 3k @ nj-usatf indoor, jalen long @ 400m monmouth invite, 4x400 @ monmouth invite, johnson @ 100m trials rutgers invite, tafelski @ colon cancer 4 miler, nyc, 4x400 @ sam howell invite, jeff perrella @ penn relays classic, alan brussard 400IH heat @ lion invite, 4x400 @ lion invite, 2nd heat, duval sewer @ 400m, al kanor invite, 4x400 @ al kanor, perrella@ 10k east regions, perrella @ president's cup, 4x400 @ sprint series, rozensher @ sprint series, flyer @ sprint series, hakeem miller @ 400m sprint series, duval sewer @ 800 sprint series II, 4x400 @ sprint series II, perrella @ 10k club nats, perrella @ GTG 8k, tom poland @ GTG 5k, meghan decarlo @ ramsey day 5k, dixon @ 50 miler, morgan @ labor day 5k, kopnicki @ 5k, lestrange @ york turkey trot, heibell @ flemington turkey trot, morgan @ wesfield turkey trot, schneekloth @ race for water, harris @ south brunswick, harris @ race for mom, harris @ cody 5k in cranbury, perrella @ nj-usatf xc 5k, 4x400 c team @ jasper invite, 4x400 a team @ jasper invite, harris @ 1500m jasper invite, sewer @ 800m jasper invite, brito @ 400m jasper invite, shay warren @ 200m jasper invite, jaris @ 400m jasper invite, alan brussard @ 400m jasper invite,      

Monday, December 26, 2011

[12/26-1/1]: Final Email of 2011...

Weekly Diet Tip from GSTC Dietitian, Shawnee Naughton

Dear GSTC- Let's clear the air of the bad rep saturated fats have obtained for themselves. As humans beings, it is very important that we keep whole, natural fats in our diets. Some examples include (if cooking) butter, lard, poultry fats, coconut, palm and palm kernel oils and sparingly, Extra Virgin olive oil (EVOO). If you aren't going to be heating the food or fats, I would suggest again using EVOO, or sesame, peanut or flax seed oils. Fish fats, especially cod-liver oil, can provide a "bang for their buck" with extremely healthful fat-soluble vitamins. The most important advice about fats is definitely to avoid using highly processed fats, which have been linked to many food related diseases such as heart disease, cancer, and osteoporosis. These fats include all hydrogenated and partially hydrogenated oils, soy, corn and canola oils (margarine, etc), and vegetable oils heated to very high temperatures in processing and frying.   Email her with questions: snaught@eden.rutgers.edu

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are."      ~Adelle Davis (1904 - 1974)~

 
Vote for 2011 Awards & Mail in 2012 Dues
-Get your email in ASAP....vote for the 2011 GSTC Awards!  ASAP!
-Get your 2012 yearly dues in (10 Dennis St #237 New Brunswick 08901)
 
 
GSTC Marathon Plan Starts TODAY
That's right!  Today baby!  Track workout 12/28 @ 6 PM at Don Bosco Prep and LR Saturday 12/31 @ 9 AM from the SADDLE BROOK training compound....do it up!  Coach D: robbob13@hotmail.com 
 
 
A Note from Our Media Director, Tony Polite
 
Do you like our GSTC Facebook page?  http://www.facebook.com/GardenStateTC Well, let's go....and get your friends to like it, too!
 
(Editor's Note: Please do not confuse Tony Polite with Tony Sunshine from the hip hop group, Terror Squad http://en.wikipedia.org/wiki/Tony_Sunshine). 
 
 
 
 
Long Run "World Cup" Lottery Process
 
The Quiet Storm is in the holiday spirit, with the Santa hat and all.  Check it out....about our team Sunday long runs in 2012:
 
 
 
This Week in Training
 
Distance
 
It's time to get back to it!  I have heard from very few of you about the events you want to focus on in the indoor and outdoor seasons.  Some of you are thinking spring marathon.  Some of you are thinking road 5ks.  Some of you are thinking track miles.  Whatever it is, it will help me map out a plan that's best for you if we're on the same page. 
 
It's very early still, so there won't be a whole lot of difference in the training plans just yet.  We'll be focusing on developing some leg speed and getting back into the groove of the faster stuff, but we're not going to deviate much from the plan that worked for us in the fall.
 
This first week, you should be able to hit 65-75% of your mileage from late November/early December.  In the next two weeks we will push your volume max.  Consider what more you can do with an extra 10-15 miles a week!
 
Monday – comfortable run + 10x80m strides
 
Tuesday – 3mile tempo at 10k race pace-10sec.  Finish at a track and go for 3 sets of 3x300 at mile pace, then mile pace minus 2, then mile pace minus 4.  So imagine 54-52-50 if you estimate a 4:40 mile.
 
Wednesday – medium run (estimate 75% of long run duration) – Go on feel.
 
Thursday – Super easy 30-50 mins
 
Friday – Fartlek run of 8x1:30/2:30 – keep the recovery intervals honest!
 
Saturday – comfortable run + 10x80m strides
 
Sunday – long run!
 
 
Sprints
Lights are off at Metuchen HS....so Bishop Ahr 5:45 MON and WED.  1 Tingley Lane Edison
 
Monday:  400m: 6 x (2x150) @ 800m pace, 2x100 @ 400m pace; 800m: 3x900 (40-13-40-13-40-13)
Tuesday:  400m: 12x100 stride; 800m: 45-50min recovery run
Wednesday:  ALL  3 x (2x100) @ 200m pace
Thursday:  400m: 8x150 stride.  800m: 45-50min run
Friday    OFF
Saturday  10am @ Bishop Ahr.  400m: 5 x (200/50) @ 800m pace/ 100m pace; 800m: 4 x (600/200) 75/400 pace, then 30
Sunday  400m: 10x50 stride; 800: 60-70 min long run
 
 
 
 
 
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions

[PLEASE VOTE]: GSTC 2011 Award Nominations

 
GSTC 2011 Year-End Awards
 
"And, the Nominees Are.........."
 
Please RESPOND by TUESDAY with your votes ("1- B, 2- D", etc). 
 
You could have joined yesterday and still be able to vote, as everything you need to know is explained below.  These award winners, and others we all aren't voting on, will be announced in a few days (as will the week's workouts, etc.).  So email us back ASAP with your selections!!!!
 
(don't forget all weekly emails are captured here: http://gardenstatetc.blogspot.com/
 
 
1.  Team Navigator Award
A.  Neil Verano and Zach Spiegel: Get lost at Six Mile trails, mysteriously end up at Wawa
B.  Sarah Fairbrook:  Places 2nd in NJ-USATF Indoor 3k...because she stopped a lap short
C.  Mike Anis: Forgets his license while at airport going to club nationals in Seattle
D.  Jake Nevius: cracks head open on branch during team run; taken away by ambulance 
 
 
2.  Coolest Piece of GSTC Gear
A.  Black jacket
B.  Gold distance uniform
C.  Black sprinter uniform
D.  White technical shirt with black GSTC lettering
E.  Black shirt with gold GSTC lettering
F.  Old school white tee with circle logo
G.  Autographed Mike Anis underwear from President's Cup (still unwashed)
H.  Spike bag
 
 
3.  GSTC Facial Hair Award
A.  Mike Anis
B.  Steve Bonica
C.  Jeff Perrella
D.  Charles Mitchell
E.  Adin Mickle
 
4.  GSTC Team Performance of the Year
A.  15th place finish at club nationals in cross country
B.  7th place finish at club nationals in track and field
C.  Penn Relays Distance Classic Team Champions
D.  1st Place Open Men's NJ-USATF Grand Prix

5.  GSTC Female Athlete of the Year
A.  Meghan DeCarlo (3:13 NYC Marathon, 2nd overall @ 10 Miler)
B.  Cheyenne Ogletree (First overall at NJ-USATF 8k, #1 runner at GTG 5k, 2nd overall @ 10 miler)
C.  Lauryn Strebeck (competed at club nationals in TJ, 100HH, 4x100)
D.  Claire Tafelski (5th at NJ-USATF 5k; Second at NJ-USATF 8k; 10th @ 10 miler)
 
6.  GSTC Male Athlete of the Year
 A.  Mike Dixon (2:26 marathon in Philly; #1 man at Ashenfelter; #4 at club nats; club record marathon)
 B.  Anthony Harris (400, 4x400 club nationals qualifier; 2nd NJ-USATF 8k champs; club record open 400)
 C.  Chris Heibell (3rd @ club nationals 1500; #1 man at xc club nationalss; club record in 1500 & 800)
 D.  Jeff Perrella (President's Cup, Penn Relays, NJ-USATF track 10k, & NJ-USATF 5k champion; club record in 13.1, 5k, 10k) 
     
7.  Creeper Van of the Year Award
A.  Rent a Wreck @ East Brunswick.  Crack in the winshield, burned holes on the seats.
B.  Rent a Wreck @ Seattle.  Doors were simply pieces of metal; no heat or AC. 
C.  GSTC team van.
D.  Tim Morgan's truck.
 
8.  Rutgers Athlete of the Year
A.  Kyle Flyer (2:01 lead off on 4x8 at club nats; top GSTC finisher at Big Chill; 27th at NJ-USATF 5k)
B.  Tyler Foss (2:05 @ Jasper Invite; 3rd leg on 3rd place 4x400 relay; 38th at NJ-USATF 5k)
C.  Mike Obsuth (15:56 @ Lion Invite; Road Relays Champion; Club Record 3k; NJ-USATF Champ Indoor 3k)
D.  Zach Speigel (#5 man at 10 miler; 16th at NJ-USATF 5k xc; nicknamed "The Attack")
E.  Dan Teichmann (#3 man at 10 miler; 4th at Hot Chocolate 15k; Rutgers Men Road Relay Course Record)
 
9.  Above and Beyond Award
A.  Meghan DeCarlo: recruited many  and helps run marathon group; brought 25+ kids to our GTG 5k
B.  Jen Ozinegbe: Rutgers junior gets tons of posters approved & hung all over campus for Gorilla 5k
C.  Chelsea Mapa: organized "Couch to 5k" beginner runner's program; gets tons of free color copies for us
D.  Cathy Stutzman: most races, meetings, etc. for GSTC's women's team in 2011- nearly perfect attendance
E.  Claire Tafelski: has relentlessly organized team meetings, runs, events for GSTC Women
 
10.  Recruiter of the Year
A.  Kyle Flyer: (Ryan Vance, Keith Flyer, Jay Furhman, Megan McGlynn, worked at involvement fair)
B.  Ashwin Anantharaman (Jason Stagger, Mike Brito, Kevin Paiva, Ricardo Garcia, Doug Bonner, Jaris Rousseau)
C.  Dan Teichmann (Ashwin Anantharaman, worked at involvement fair)
D.  Chris Tafelski (Jeff Perrella, Claire Tafelski, Brian Kopnicki)
E.  Pat Lestrange (Zak Martins, Robert Klink, Brandon Baptist) 
F.  Alan Brussard (Ky Ross, Christian Sylvester, Andre Sylvester, Ataysia Ingram, Brian Dennis)
 
11.  4x400 Relay of the Year
A.  3:22.2 Club Record, 9th at club nationals
B.  3:24.5  Win at NYRR Summer Series in NYC
C.  3:26.2 Club Indoor Record, Win at Jasper Invite
D.  3:26.6 Win heat at Princeton Invitational
D.  3:28.4 Win at Al Sanier Invite @ Berkeley Heights
 
12. Tim Morgan Award
A.  Mike Dixon
B.  Mike Anis
C.  Tim Morgan
D,  Steve Bonica
 
FOR 2012, Next Year's, Ballot:
13.  Best GSTC Coach of 2012
A.  Rob DeCarlo (half & full marathon)
B.  Paul Mongone (throws)
C.  Chuck Schneekloth (sprints/hurdles)
D.  Chris Tafelski (distance)
 

Wednesday, December 21, 2011

Happy Holidays!

GSTC Announces New Half/ Full Marathon Group
Garfield, NJ: The Garden State Track Club has announced the formation of its newest training group, the half/full marathon group, headquartered in Garfield.
 
The group is coached by the 2000-2009 Bergen Record North Jersey "Coach of the Decade" Rob DeCarlo and his wife, GSTC standout Meghan DeCarlo.  Along with providing a structured training schedule, the GSTC-Garfield Compound also hosts runs for the training group.  Interested?  Hit him up at robbob13@hotmail.com if you are interested or have any questions for our newest addition to the GSTC coaching staff!  Currently there are nearly a dozen folks involved, and you can find more information on his facebook page: GSTC Women's Marathon Training Group.
 
 
Give Yourself a Holiday Present
Happy Holidays!  Sadly, it is our least favorite time of year: when we have to collect yearly team dues from our members.  The GSTC board very much wishes this wasn't necessary, but sadly, it is a 501(c)3/non-profit requirement through the RRCA to collect such yearly dues.  But on the bright side, consider all the benefits of a $30 membership fee for 2012:
 
1.  Weekly spam from this email account,
2.  Daily spam from OTHER team members in response to this email account,
3.  The ability to say, "I am teammates with the Jeff Perrella,"
4.  The chance to make fun of Bonica, Morgan, etc. in a very meaningful way
5.  Getting free team shirts that fade after *only* two washes
6.  Free race entries into GSTC races!
7.  Just another way to express your true Jersey pride   
 
Please send the check to: GSTC 10 Dennis Street #237 New Brunswick NJ 08901.  Please make out the check to "Garden State Track Club", and write "2012 Team Dues" in the memo line.  See it as a holiday present to yourself!  If you haven't submitted the one time application- please do so- as we need it for insurance purposes.  http://www.gardenstatetc.org/images/GSTC_Membership_Application.pdf.  Do not use the address on the form- use the address in the email, please!
 
 
GSTC-Rutgers Group Celebrates Fall Season
New Brunswick, NJ- The GSTC-Rutgers contigent, fresh off an awesome fall season, celebrated Saturday night at Stuff Yer Face (see attached).  Deep conversations such as Modern Family (good or bad show?), running with headbands (nerdy or cool?), favorite place to do holiday shopping (Zach and a makeup store?), and Neil's REAL need to buy a non-bootleg phone all surfaced and were discussed thoroughly.  We missed some of you (Mel, Jenn, Mike O, Tyler, etc etc), and we promise...next Stuff Yer Face team outing will be targeting your free schedule.  Good luck in finals, congrats on a great season of running, and see you all in January of 2012! 
 
 
GSTC Women's Meeting
Garwood, NJ-  The GSTC women met this weekend at co-captain's Claire Tafelski's house (see attached) for a run, breakfast, and 2012 strategy session that involved more technology than most covert CIA missions (seriously).  Along with considering many stalker-esque recruiting options, they also discussed ways to co-inspire each other throughout the cold winter running season through regular team runs and events.  Interested in learning more? Email co-captain Claire at claire.tafelski@gmail.com!
 
 
Road Relays
It's coming!  February 26th is the GSTC's yearly winter race that not only kicks off the 2012 spring racing season, but it helps us raise money for team functions and our team charity, Essays 4 Equipment.  Look at the many categories, ask around for a partner, and get ready...it's just two months away!  http://raceforum.com/02/roadrelay.pdf
 
 
Elite Men Submit Article to NJ-USATF
For those seeking some thrilling poetry in motion, attached is the article the GSTC-Elite cross country team submitted to the NJ-USATF.  Thanks to generous financial support from the state-wide governing body, the men agreed to submit a joint article for the next newsletter of the NJ-USATF.  You read it here first!
 
This Week in Training
Team Runs
Monday-Thursday 5:30 @ Rutgers Student Center. 
 
Distance
Again, our training this week will be mostly rest.  Enjoy some downtime - the only thing to keep in mind is that you should go for 3 or 4 runs of 20-30 minutes.  This isn't much, but it's just enough to keep your structural fitness in place so your return to training next week is smooth.  Be ready to hit it up again starting next week!

Sprinters
Next race: Saturday, January 7, Invitation @ West Point
 
Monday 5:45 @ MHS.  400:  5 x 250 (30-, 28-, 26-, 25-, 24-) / 800:  5 x 400 (68, 66, 64, 62, 60) 
Tuesday   400:  12x100 stride, LIFT.  800:  40-50 minute recovery run.  
Wednesday  5:45 @ MHS.  400:  12x100 (50m walk back @ 800m pace), then 1x200 (@400m pace); 800: 6 x (2x300 @45 secs rest) 
Thursday   400:  8x150 stride, LIFT.  800:  40-50 minute recovery run.
Friday  5:45 @ MHS.   400:    12x100 (50m stride/50m @ 200m pace);  800m:  8x200 (@600m pace) 
Saturday  400:  12x100 stride, LIFT    800:  60-70 minute run.
Sunday    off

Sunday, December 18, 2011

Additional Race Videos

Brother Jasper Invitational Videos 
 
 
 
Seattle: Club XC Nationals Videos
 



--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions




--
Garden State Track Club
USATF & RRCA Members
2011 President's Cup &
Penn Relays 5k Classic Team Champions