Tuesday, April 22, 2014

(4/21-4/27): 15k Next Weekend; 4x1 Leads Track Action

15k Championships this Saturday!

The 2014 USATF-NJ Grand Prix continues this weekend, as the 15k Championships takes place this Saturday afternoon out at the Clinton Township Country Run.  It isn't too late for members to hop in a team and help the team score points!  One can find more information on the race here: 

 

Here are the current lineups for the 15k.  Email us if you're interested!

 

Open Women

Gold Team:  Cheyenne Ogletree, Victoria Pontecorvo, Erika Meling, Sandi Kaspszyk, Nora Norvell, Lauren Rome 

Black Team:  Stephanie Edwards, Brianne Teichmann, Ana Garcia, Prudence Jones

 

Masters Women

Gold Team:  Prudence Jones, Sandi Kaspszyk, Stephanie Edwards

 

Open Men

Gold Team: Atilla Sabahoglu, Peter Bolgert, Ken Goglas, Chuck Schneekloth, Joe Zeoli, Keith Gruchasz, Don Weise

Black Team:  David Fett, Ted Doyle, Tim Paziora, TJ Zablocki, Tom Visicaro, Woody Kongsamut, Eric Davis, 

White Team: Matt Baker, Mark Miniverni, Charlie Hood, Matt Domaradsky, Kenny Huryk,Julius Pontecorvo,  

 

Masters Men

Gold Team:  Matt Baker, Fran Beideman, Kenny Huryk, Eric Davis, Don Weise, Julius Pontecorvo, Andrew Tschenok

 

Vietnamese National Athletics Committee Selects GSTC

New Brunswick- Months ago, the Ministry of Culture, Sports, and Tourism of Vietnam contacted four different track and field clubs along the East Coast.  Facilitated by Dr. Duong Duc Thuy, Ph.D., the Chief of the Athletics Division of the Sports Elitte Department, these four programs were evaluated on both a written five page proposal and an interview process, both in person and over the phone, to establish the best fit for the Vietnamese national women 4x400 team of Quach Thi Lan, Nguyen Thi Oanh, Nguyen Thi Thuy, and Nguyen Thi Huyen. 

 

Today, Dr. Thuy announced they have selected the adidas Garden State Track Club to be the club that trains their four best athletes from May 1st to September 15th in preparation for the 2014 Asian Games, officially known as the XVII Asiad.  Hosted by Incheon, South Korea from September 19 to October 4, this is the largest sporting event in Asia, as 437 events in 36 sports will be contested. 

 

The athletes will be housed in Highland Park, whereas they will train under adidas GSTC coaches Chuck Schneekloth, Carmine Denicola, Mark Parisen, James Lugisland, and Erika Meling.

 

 

New Jersey Marathon Baggage This Sunday!

The New Jersey Marathon is this Sunday, and the adidas GSTC will once again be doing the luggage for all 10,000 runners of the half and full marathon.  As a fundraiser for the club, all club members helping out will also earn a free team race of their choice!  If you'd like to help out this Sunday, please email us and we'll plug you into the group going down.

 

Penn Relays This Saturday!

The adidas GSTC competes in big track meets all year, but perhaps no meet is bigger than the Penn Relays!  If you're interested, check out the Distance Night on Thursday, as Kyle Prince qualified in the steeple, and Eric DuBois, Mike Fonder, and Chris Warren all qualified for the 5k.  On Friday, Micah Leonard will compete in the women's triple jump, while the men's relays that qualified will include:

4x100 A: Chris Tuner, Ish Robbins, Herman Kirkland, Cyrus Wesley


4x100 B: Ricky Garcia, James Burroughs, Kevin Persson, Marquise Cole


4x400 A: Cyrus Wesley, Ricky Garcia, Kevin Persson, Tyrone Ross

4x400 B:  Josh Chavanne, Mike Saparito, Ish Robbins, James Burroughs

 

This Weekend in Results

 

Dunn PRs, Wins Widener 10k

Chester, PA- Women's co-captain Angela Dunn ran a huge PR Saturday morning at the Widener Invitational, as she won the event in 38:33.00.  She won by just six seconds over Hannah Fuller of St. Joseph's. 

 

Brittany McCann continued her fine spring progression, dropping down 18:21.92 to grab 5th place in the women's 5k.  Lisa Jones, in her second meet of the year, ran the 800m in 2:29.39 and the 3k steeple in12:41.66, good for 8th


Mark Getsinger competed in both the 400m (55.81) and 200m (23.85).

 

4x100 Highlights Record Day at Princeton

Princeton, NJ- Oh, what a difference a few weeks make.

 

After dropping the baton in the windy April weather up at Ramapo College two weeks ago, the adidas GSTC men's 4x100 came roaring back this weekend, clocking a blazing fast 41.14 at the prestigious Larry Ellis Invitational held by Princeton University.  Not only did this crush the former club record of 41.75 recorded last year at club nationals, it averaged an incredible 10.28 a man.  Ish Robbins, Chris Turner, Herman Kirkland, and Cyrus Presley teamed up to for the blazing performance.  Watch it here!

 

While the group won their heat by a landslide, they ended up finishing second overall to the club's long-standing rival, Central Park TC, by a few tenths.  This sets the table for a showdown at Penn Relays this Friday, as the two teams will lock horns once again…this time, hopefully in the same heat. 

 

Despite fouling four of her six throws, Mo Riddick still pulled out another big-meet win, as her 49-9.75 toss won by over three feet.  Herman Kirkland was the team's only other winner, soaring 24-5 to win by over a foot—impressive when considering the stiff competition.  GSTC club record holder in the high jump, Montez Blair, was 3rd in the event for Cornell University.

 

Jumper Shene Davis had a huge day, PRing in both the long jump (18-8/5.69m) and triple jump (41-4.24/12.60m) to finish third in both events.  Both are club records, and the triple jump edges close to the USA qualifier.  Meanwhile, high jumper Kelsey Lewis continued to inch up her own club record in the high jump, clearing 5-3 (1.65m) for 11th overall. 

 

The men showed a solid balance throughout myriad events.  In the 1500m, Dennie Waite (3:56.76) andChris Warren (3:58.01) had excellent races, finishing 3rd and 5th, respectively.  Consequently, they are now ranked 2nd and 3rd on the GSTC All-Time Performance List.  Also in that event, Josh Neyhart (4:01.09) had his first big track race in the gold, while Ricky Garcia PR'ed in 4:03.60.

 

In the sprints, Tyrone Ross was outleaned for the win, finishing 2nd overall in 48.11.  Wesley was 4th in the 100m at 10.87 (teammates Turner and Robbins ran 11.13 and 11.19), while Addy Jean-Philippe opened up his spring season with a 14.92 in the 110HH—good enough for 7th.  Wesley added an 8th in the 200m with a spring best of 21.98.

 

In the 800m, Matt Eder (1:57) led a swarm of gold shirts under 2:00, including  former hurdle man Mike Brito (1:58/PR), Mark Parisen (1:59), and Chris Warren (1:59).  James Burroughs (56.37) and DJ Simpson (57.95) both ran season bests (SBs) in the 400IH.

 

The always-entertaining 4x400 had the gold one athlete shy of six full teams, so their top five teams finished 10th, 16th, 18th,19th, and 20th.  It was a time trial to see who would qualify for the club's two 4x400s at Penn Relays the following week.

 

Brangan Wins Run GT

Gloucester Township- Two weeks ago, masters phenom Michelle Brangan won the Run GT 5k in 18:51.  She was third overall and first female…wow! 


Atilla the Run Wins in 15:39

Bridgewater- Atilla Sabahoglu won the Homesharing 5k last weekend in 15:39, ranking him as #14 on the GSTC all-time road list.


******Please send us your result, fast or slow, so we can make you famous*******


 

GSTC Racing Schedule

 

USATF-NJ Grand Prix

4/26 Clinton Country 15k (all divisions)

5/3 Newport 10,0000 (open men and women)

6/1 Stomp the Monster (open women)

6/7 College Ave Mile (all divisions)

6/16 President's Cup (open men)

6/22 Lager Run  (masters men)

6/26 Sunset Classic (open, masters women)

 

 

 

Spring Track and Field

4/25   Penn Relays (UPenn)

4/26   Lion Invitational (TCNJ)

5/12   Tuppeny Twilight (Swarthmore)

6/7  NJ International Invite

6/14   adidas Grand Prix (Icahn Stadium, NYC)


 

 

 

The Striders

Hey Striders, we should be continuing our build-up this week towards the College Ave Mile and the Stomp the Monster 5k.

A few have you reached out about the Stomp the Monster 5k. You can sign up at the web page here:
https://runsignup.com/Race/NJ/Marlboro/STOMPtheMOnster5KandFestival2014

Everyone is encouraged to sign up as it is a flat and fast race at the beginning of June.

There is no scheduled long run this week as the weekend is full of racing and volunteering.  You can compete in the Clinton 15k or 5k with the team
here http://www.countryrun.us/ or volunteer to do baggage check for the NJ Marathon on Sunday.  This is a unique opportunity to not only give back to
the running community, but your help is rewarded with a race entry covered by the GSTC.

Keep an eye on the FB Page for upcoming weekly runs!


Team Runs

Monday:  (track and field) Team workout 5:30 at Highland Park HS

 

Monday: (Central Enclave) 5:30 @ Rutgers Student Center

Tuesday: (Central Enclave) 5:30 @ RSC

Tuesday: (South Enclave) track session TBA

Wednesday: (Central Enclave): 5:30 @ RSC

Wednesday: (Morristown Enclave) 6:15 group run @ Morristown Running Company

Wednesday: (track and field) Team workout 5:30 at Highland Park HS

Wednesday: (South Enclave) 6:30 @ trail at Elk or Williamstown bike path

Wednesday: (Princeton Enclave) 5:30 @ Turning Basin Park on Alexander Road

Thursday: (Central Enclave) 5:30 @ RSC

Friday: (Central Enclave): 4:15 @ RSC

Friday: PENN RELAYS

Saturday:  TCNJ LION INVITE

Saturday: (Morristown) 9:00 group run @ Morristown Running Company

Saturday: 15K TEAM CHAMPIONSHIP RACE

Sunday:  TEAM BAGGAGE AT NJ MARATHON

 

Quotes of the Week

"I was all ready to go to the team long run, and then I learn there is none because it's Easter."  -Tim Morgan, via FB (we are highly skeptical of this claim)

"Good luck to all the Boston runners, especially from GSTC.  My thoughts are with you, run your little hearts out my friends." –Claire Browne, via FB

"smh I'm in church too."  -C. Wesley, during a FB group discussion, when all four relay members realize they are ALL IN CHURCH while FBing about Penn next weekend.  Whatever religion you do or don't believe in,  we figure God has to love the 4x1 and 4x4.

"There is something wrong with GSTC since I joined this club either I come in the top three or PR'ed!"  -Atilla Sabahoglu via email.  Indeed, he's done well in gold.

"Look man, when you beat everybody, everybody is gonna complain.  People been saying stuff to me for years.  I just tell them, 'Look, this club started up three years ago in front of my high school when sprinters were running over speed bumps.  I don't know how it came this far—I don't know what to tell you.'"  -sprinter Tyrone Ross about the club hype that other clubs have had over the years.

"I'm NOT SHOVELING."  -Mark Parisen, via FB, moments after snow dustings began accumulating on Monday night.  After shoveling the track ten time, we can understand this sentiment.

"And in this race, it is the Garden State Track Club, leading the Garden State Track Club, leading the Garden State Track Club, leading the Garden State Track Club."  -Larry Ellis announcer during the final heat of the 4x400 relay at Princeton University

"You know, I should take this a little more seriously…this is a time trial for these guys, so let's cheer them on down there."  -the announcer moments later, realizing his words had the potential to be misinterpreted.  If you haven't ever heard him, he's got the perfect announcing voice for track and field.

" 'That workout was exhausting.  I ran all of the 400s in 74.'

'You ran them too fast.  Your 5k pace is more like 78-80 seconds.  Not a biggie, but that'd why it was so hard.'

'Well…that's what I tell the ladies.'"    -a texting convo with a GSTC half miler who will go unnamed

"track workout in the rain > training run in the rain."  -Keith Gruchacz, via FB

 

TMA

Princeton's Larry Ellis Invitational is quite a prestigious affair, and the competition standards are quite high.  However, some team called the "British Army" was in attendance…a team we have never seen before, and nearly all of their athletes competed way below the competition standard.  In fact, many of them ran times that are, quite honestly, akin to average high school boys times: 2:06 for 800m, 59 for 400IH, and 24.4 for 200m.  We're all for access and diversity, but we do feel bad for the athletes from other teams who were denied lanes into this meet for this group to run times that were, very often, last place in almost every event.  So, congrats to the British Army for getting their first TMA!

GOLD STAR

By Ashwin Anantharaman

Javier Montalvo 

Javier joined the GSTC in May because he wanted to run personal bests and have fun. His goal is to break 48 in the 400 and improve in the 400m hurdles. Before races he likes to relax as he doesn't want to go to crazy. Outside of running his hobbies include watching movies and

 traveling. 


Dennis Hassel

Dennis wanted to join GSTC because running alone becomes difficult especially in the summer. Having a team of people to run with will help to keep him motivated. He also believes joining a team will help him accomplish some of his goals. His goals are to break 16 in the 5k and anything else he can achieve along the way would be icing on the cake. His Prs are 52 in the 400, 2:04 in the 800, 4:36 in the mile and 16:43 in the 5k. He doesn't have any pre run/race rituals except about 30 minutes before a race he likes to do a couple of 50m sprints. Outside of running his hobbies include deer hunting, fishing, playing wiffle ball, basketball, hockey and following the Philadelphia Flyers.


TEAM STUFF

Yearly dues----à https://runsignup.com/Club/NJ/NewBrunswick/GardenStateTrackClub

 

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC 

 

This Week in Training

By Chris Tafelski (cjtafelski@yahoo.com)

Up this week:  15k Championship!  We're gonna dial back the volume a bit later in the week to make sure we're fresh.  At this point, you should have a good idea what that looks like for you.  Some people get stale if they back off too much.  Others need it in order to feel loose and snappy on race day.

 

Monday - comfortable run + 10x8-10s hill sprints

 

Tuesday - 4-5mile reps at T pace +15sec, then cut down 10s each rep.  Take 1:00 between reps.  If your reps take longer than 7:00, run 1200s instead.

 

Wednesday - medium run of about 65% long run duration

 

Thursday - super easy 40-60 mins

 

Friday- same as Thursday with some fartlek work; you decide the number and duration.  

 

Saturday - RACE!

 

Sunday - long runs


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! 




Sunday, April 13, 2014

(4/14 - 4/20): 15k in 2 Weeks; 3 Club Records Fall

15k Team Championship…Two Weeks!

The 15k Grand Prix Team Championship race is in two weeks, and as always, we’re always encouraging members to participate.  If you wanna hop in, shoot us an email and we’ll add you to the team list!  To learn more information about the race, see the race website here.  

 

Women running will include Katie Chaput, Stephanie Edwards, Anna Garcia, Cheyenne Olgletree, Diana Stavrou, Brianne Teichmann, Victoria Pontecorvo, Sandi Kaspszyk, Erika Meling, and Nora Norvell.

 

Masters runners include Matt Baker, Fran Beideman, Kenny Huryk, Eric Davis, Don Weise, Julius Pontecorvo, and Andy Tschenok.

 

Open men will be Atilla Sabahoglu. Mark Miniverni, Ashwin Anantharaman, Chuck Schneekloth, Ken Goglas, Tom Visicaro, Woody Kongsamut, David Fett, Tim Paziora, Ted Doyle, Charlie Groll, Charlie Hood, Joe Zeoli, Keith Gruchasz, TJ Zablocki, and Matt Domaradsky,

 


Steady Striders

By Mark Parisen & Erika Meling

 

With the start of the spring racing season Erika and I have been working on a program to help the Striders get in shape and start targeting some races.   There are two races that we are currently looking towards, both in June, that will leave us plenty of time to train and PR for.

 

The two races are the College Ave Mile and the Stomp the Monster 5k.  These events are far enough in the future that we leave ourselves with enough weeks to get in the necessary training.

 

The first two months of training will consist of building a base of fitness by increasing either our A) Amount of days running per week or B) the amount of miles we do during our running.  This first step is a necessary component toward building a level of fitness required to PR.

 

To accomplish this goal we will start meeting up for weekly runs and track sessions.  Our next Steady Striders run will take place on April 19th, 9:00 AM at River Road.

 

If you have any questions about the runs or training plan please email Mark at markparisen@aol.com

 


Weekend Results


Chaput, Sieve 2nd & 5th at Unite Half

New Brunswick- In what turned out to be, funny enough, overly hot conditions, Katie Chaput fought through a muggy 75 degrees to finish 2nd at the Unite Half Marathon with a 6:27 mile average for a 1:24:25.3 finish. 

 

Greta Sieve finished 5th overall with a 1:26:21.1 time, good for a 6:35 average.  Like Chaput, her time was well off her all-time PR due to the unusually hot conditions.

 

Also racing were Brian Weitz (1:28:24), Ezra Chefitz (1:37:25, an 11 minute PR), Kelly Thow (1:40:37), and Margaret Katliarov (2:05:27).

 

In the 8k, Pete Klapsogeorge ran 35:42 (2nd in AG), and Monika Juzwiak finished in 38:19,  also 2nd in her age group.

 

Rome, Price Win 5ks; Welby 2nd

Kyle Price and Lauren Rome won their respective 5ks this weekend.  In Wall Township, Rome debuted with the GSTC in style, winning the Captain Ronald Zinn 5k in 19:57.  Meanwhile Price grabbed the gold medal in the Yuengling Light Lager Jogger 5k, averaging 5:21 pace on the hilly course for a 16:36 finish time.  This race took place in the thriving metropolis of Pottsville, Pennsylvania.

 

Karen Welby ran the Walk with Me New Jersey 5k this weekend at Met Life Stadium.  She was the 2nd overall female. 

 

In North Carolina, Steph Donatone ran the Rock n’ Roll Raleigh Half in 1:41:25, averaging 7:39 miles.

 

 

Presley, Lewis, Hudgins Set CRs at TCNJ

Ewing, NJ:  The College of New Jersey’s (TCNJ) track and field facility continues to be a great place for adidas GSTC athletes, as three club records fell with a small contingent competing there.

 

Cyrus Presley won the 100m in commanding fashion, hitting the tape in 10.82 after recording the second fastest trials time with a 10.94.  His mark breaks Chris Turner’s old CR of 10.85 set at the USATF East Regions in 2013.  That said, all the big boys are coming to the party at Princeton next weekend, including 10.50 man Herman Kirkland.  Thus, there may be a different man and time atop the GSTC sprint mountain in a week.

 

Presley came back later to grab second in the 200m in 22.04, putting him 4th on the GSTC all-time list.

 

Kelsey Lewis also won her event, the high jump, and broke her own club record in the process.  She cleared 1.59m for the gold medal.

 

In the throws, Coach James Luginsland saw his athletes pull in three podium finishes.  Alyssa Hudgins set a club record in the discus with her 41.04m mark, good for third overall.  She then put the shot 12.55m, GSTC #2 all time, to grab a silver medal.

 

Alina Duran continued to win every event she competes in, as her hammer throw of 50.85m won by several a whopping seven meters.  Yikes!

 

Oh, and some washed up old guy ran 2:02.61 in the 800m.  Womp womp.

 

McCann 3rd in U-Del 3k

Newark, Delaware: Britanny McCann continued her comeback this weekend at the University of Delaware Outdoor Open.  Her time of 10:57.46 was good enough for third.  Angela Dunn also ran 5:04.07 in the 1500m.

 

DuBois Wins 1500 in GSTC #3

Glassboro, NJ: Eric DuBois paced his Rowan athletes in the Rowan Three Way Meet Friday night, eventually cruising to victory in 4:00.28.  This mark puts him at the GSTC #3 all-time, just behind Tony Harris (3:59.65) and a step ahead of Dennie Waite (4:00.64).

 

Davis Cracks Top Three in 100m, 200m

West Point, NY: Jumper Shene Davis stepped away from the runway this weekend and hopped on the oval, and in the process, slammed two big PRs.  Her 12.03 in the 100m is now the GSTC #2 all-time, and her 24.78 is now #3 all time.

 

 

GSTC Racing Schedule

 

USATF-NJ Grand Prix Team Races

4/26 Clinton Country 15k (all divisions)

5/3 Newport 10,0000 (open men and women)

6/1 Stomp the Monster (open women)

6/7 College Ave Mile (all divisions)

6/16 President’s Cup (open men)

6/22 Lager Run  (masters men)

6/26 Sunset Classic (open, masters women)

 

 

Spring Track and Field

4/19   Larry Ellis Invite (Princeton)

4/25   Penn Relays (UPenn)

4/26   Lion Invitational (TCNJ)

5/12   Tuppeny Twilight (Swarthmore)

6/14   adidas Grand Prix (Icahn Stadium, NYC)

6/21   USATF East Region Championships (date?)

 

 

 

Team Runs

Monday:  (track and field) Team workout 5:30 at Highland Park HS

 

Monday: (Central Enclave) 5:30 @ Rutgers Student Center

Tuesday: (Central Enclave) 5:30 @ RSC

Tuesday: (South Enclave) track session TBA

Wednesday: (Central Enclave): 5:30 @ RSC

Wednesday: (Morristown Enclave) 6:15 group run @ Morristown Running Company

Wednesday: (track and field) Team workout 5:30 at Highland Park HS

Wednesday: (South Enclave) 6:30 @ trail at Elk or Williamstown bike path

Wednesday: (Princeton Enclave) 5:30 @ Turning Basin Park on Alexander Road

Thursday: (Central Enclave) 5:30 @ RSC

Friday: (Central Enclave): 4:15 @ RSC

Friday: (South Enclave): Race at Widener Outdoor Invite

Friday: Princeton’s Larry Ellis Invite

Saturdaty: Princeton’s Larry Ellis Invite

Saturday: (Morristown) 9:00 group run @ Morristown Running Company

Saturday: team run 9:00am @ River Road

Sunday: Easter Sunday….no team events planned

 

 

Quotes of the Week

“I had to read The Good Earth in HS, I didn’t finish it.  The title of the book on the spine was colored in a way that it read ‘The Good Fart.’” –Ken G, on Tim Morgan’s FB wall during another deep FB discussion between teammates

“So, I’ll be smarter at 45 than my peers but dead by 55.  That’s cool.”  -Josh Neyhart, analyzing two sets of data from posted articles on the GSTC group page regarding the impacts on running

“The 100m and 200m records just might be mine come 5:15pm ET.  Just saying.”  -Cyrus Wesley via FB group conversation.  He was right about the 100m record!

“Eating healthy is expensive but aye it’s worth it.”  -Hermann Kirkland, via FB

“Listen up- I’m registering for a half marathon for September 21, 2014.  None of you are to schedule ANYTHING that weekend that I am expected to attend.  No weddings, anniversaries, vow renewals, births, baby showers, wedding showers, etc.  If you want mew to be there, PLN ACCORDINGLY (and stop messing up my race schedule!)  love y’all!  Thanks!”  -Rebecca Eisman Gerson via FB

“Accomplishing a goal is a work of a hero.”  -sprinter Josh Chavanne via FB

“Track workout this AM in the dark.  Hydroplaning!  Was I fast or was it raining hard?  I guess I’ll never be sure.”  -Andrew Tschesnok via FB

 

TMA

During a ten mile run on Monday, Mike Anis learned from teammate Ken Goglas that the Boston Marathon he’s been training for since January is not in one week….but in two.  “Oh, that gives me one more week to prepare!” he stated quickly, also soon realizing his arrangements with work would need to be quickly changed.  This is almost as good as his “beard accident” two weeks prior, whereas he was five minutes late to a team run that started five blocks away from his home. 


Team Stuff

Yearly dues----à https://runsignup.com/Club/NJ/NewBrunswick/GardenStateTrackClub

 

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC 

 


This Week in Training

By Chris Tafelski (cjtafelski@yahoo.com)

Monday - comfortable run + 10x8-10s hill sprints

 

Tuesday -1.5M @ T, then take 2:00 and go into 5x1k at 5k pace with equal rest.

 

Wednesday - medium run of 75% long run duration.  Progress down to threshold pace for the last 15 mins of the run.

 

Thursday - super easy 40-60 mins + strides

 

Friday - 25-35 min tempo run @T.  Take 2 mins, then go 4x200 at mile pace.

 

Saturday - same as Monday

 

Sunday - long runs!

 

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!  




Monday, April 7, 2014

(4/7-4/13): Masters Women 4th; adidas GSTC Competes in 5 Track Meets

Masters Women Finish 4th at 10k Champs

Newark, NJ:  Michelle Brangan, 44, shaved 20 seconds off her 10k PR, rolling to a 39:12.75 clocking in the Cherry Blossom 10k, the USATF-NJ Masters Women 10k Championships.  The masters 40s team finished 4th overall, the highest finish of any master’s women team in club history.  She improved upon her #6 all-time club time performance, the former time set at Giralda Farms in 2013.

 

Sarah Hersey was the team’s #2 finisher, as the Morristown resident finished in 43:53.06.  Stephanie Edwards rounded out the team’s scoring, as she finished in 55:09.06 to solidify the 4th place.  The group fell just eleven seconds short of third place, as captain Prudence Jones finished in 67:17.42.

 

Allie Dublinski was the third female finisher, coming in at 39:31 with teammate Karen Auteri just behind her at 40:55, winning her age group.  North Enclaver Ruscel Kirkland also ran, finishing in 42:44.

 

 

Kirkland Drops Bomb in PA

Millersville, PA: In his team debut, he won the long jump in 25’-2” (7.68m), breaking Lutalo Boyce’s club record set in 2013 by six whopping inches—a mark that won Boyce the USATF Club National Championship.  Hours later, he rolled to a 10.98 clocking in the 100m, winning his heat and finishing 2nd overall.

 

Ladies and gentlemen of the adidas GSTC, meet Herman Kirkland.

 

To put his long jump into perspective, had he done this jump in February’s USA Championships in Albuquerque, New Mexico, Kirkland would have finished 6th—just a few inches behind Nike’s Will Clay who finished 5th.

 

Teammate Nafee Harris, who holds the adidas GSTC #3 all-time LJ from 2013 USATF Club Nationals, finished second in 7.18m.

 


Riddick Wins Shot Put in VA

Lynchburg, VA:  Monique Riddick continued her consistent high-level performance, as she won the shot put at the Liberty Invitational on Saturday.  Her toss of 15.74m won the event as she continues her quest to qualify for the USA Outdoor Championships.


 

Warren, Fonder Drop Sub-15 at PU

Princeton, NJ:  Clicking off 71-72 second 400s for 3.1 miles, Chris Warren and Mike Fonder took turns leading their heat at the Same Howell Invitational at Princeton University, eventually finishing 1-2 in their heat at 14:50.26 and 14:53.11, respectively.  Their times were both PRs and rank #3 and #4 on the GSTC all-time list.  Will Griffin finished in 15:15, mid-pack in the same heat on Friday night.

 

The next day, Dennie Waite finished 5th in the 1500m, running 4:00.73.  Mike Saparito ran 1:58.79 in the 800m.

 

Duran, 4x8 Relay, Goglas Win at Ramapo

Mahwah, NJ: The adidas GSTC flexed its muscles in nearly every event, showcasing its diverse talent at Ramapo’s Roadrunner Invite.

 

In the meet’s marquee event, the Andrew Capizzi Memorial 3,000m steeplechase, Ken Goglas ran a relaxed 2,000m until charging hard in the final 1000m to pull away from NYU’s John Lake, winning the event by twenty seconds in 9:38.43.  The event is named after the former Ramapo and GSTC steeplechase standout who sadly passed away last June in a biking accident.

 

Alina Duran continued to dominate her specialty, the hammer throw, as she won the event by over six meters in 53.77m.

 

The 4x800 relay win, however, wasn’t quite as dominating.  The Gold battled NYU for eight laps, exchanging leads three times before finally pulling away in the final leg.  Mark Parisen, coming off a PR and heat win in the 1500m, handed off in 3rd; Luis Romero, however, ran a gutsy second leg, pushing the baton into first place by ten meters.  Norbert Kuter kept the lead for 500m, until being passed on the backstretch.  Kuter sat patiently, and with 150m to go, he surged out front, handing off with a two-second cushion.  Anchor Jarrett Kunze, making his club track debut, opened his first circuit hard, hoping to break the NYU anchor who had earlier won the open 800m.  The gap closed in the next 300m, with the two almost shoulder to shoulder with 150m to go until Kunze pulled away for the win.

 

Erin LaCosta ran a PR in the 400IH, finishing in 68.66, second only to D2 All-American Heather Gearity from Monclair State.  Kevin Perrson was third in the cold, windy 400m in 50.73, while club record holder Chris Turner finished 5th in the 100m in 11.25.  Mike Anis and Matt Eder added a 6-7 finish in the 5k, running 15:58.67 and 16:02, respectively.


Videos will be available soon on club's YouTube page.

 

Evangelist Wins 1500m at Stockton

Galloway, NJ:  South Enclave loyalist Robyn Evangelist ran away with the 1500m, winning the event in 4:47.68.  The #3 time in GSTC history, she led from wire-to-wire, going our hard in the opening half until cruising in the final 800m for the dubya.  Teammate and women co-captain Angela Dunn ran 5:03.47 as well.

 

Lisa Jones, in her club debut, doubled in the 800m and 1500m, her first outdoor track meet since 2010.  Her 2:30.36 was 3rd out of 33, and she also ran 5:05.81 in the 1500m.  Also making his club debut was Mark Getsinger, who ran the 400m (54.85) and 200m (24.09).

 

Other GSTC Results

The weather is finally warming up, and so are the club results!  Woody Kongsamut ran in the 2014 Cherry Blossom 10 Miler in Washington DC, averaging 6:27 a mile to finish in a solid 64:39.  Steve Bonica PR’ed in some NYC 10k race in 36:59 as, to be honest, it’s just too damned late to look for what race it actually was.  In the infamous Indian Trails 15k, Peter Auteri was 38th overall, winning his 60-64 age group in 71:54.  Training partner and never-ending rival Fran Beideman was 2nd in the same age group, finishing 58th overall with a 74:36 final time.  Lee Mooney ran the Atlantic City April Fool's 7k this weekend, finishing in 30:54.  Technically speaking, this is a club record, as no one has ever raced a 7kwe don't think.  Jennifer Lucas averaged 6:56 pace to be the first female finisher in the 11k race.  Yes, you are reading this right: there is a 7k and 11k race.



 


GSTC Racing Schedule

 

USATF-NJ Grand Prix

4/26 Clinton Country 15k (all divisions)

5/3 Newport 10,0000 (open men and women)

6/1 Stomp the Monster (open women)

6/7 College Ave Mile (all divisions)

6/16 President’s Cup (open men)

6/22 Lager Run  (masters men)

6/26 Sunset Classic (open, masters women)

 

 

Spring Track and Field

4/19   Larry Ellis Invite (Princeton)

4/25   Penn Relays (UPenn)

4/26   Lion Invitational (TCNJ)

5/12   Tuppeny Twilight (Swarthmore)

6/14   adidas Grand Prix (Icahn Stadium, NYC)

6/21   USATF East Region Championships (date?)

 

 

 

Team Runs

Monday:  (track and field) Team workout 5:30 at Highland Park HS

 

Monday: (Central Enclave) 5:30 @ Rutgers Student Center

Tuesday: (Central Enclave) 5:30 @ RSC

Wednesday: (Central Enclave) : 5:30 @ RSC

Wednesday: (Morristown Enclave) 6:15 group run @ Morristown Running Company

Wednesday: (track and field) Team workout 5:30 at Highland Park HS

Wednesday: (Princeton Enclave) 5:30 @ Turning Basin Park

Thursday: (Central Enclave) 5:30 @ RSC

Friday: (Central Enclave): 4:15 @ RSC

Saturday: (Morristown) 9:00 group run @ Morristown Running Company

Saturday: (Central Enclave) 10:00am track workout at HPHS

Sunday: TEAM RUN @ MANASQUAN RESERVOIR:  9am

 

 

Quotes of the Week

“3m+ increase in practice average since Wednesday... moving back up to that wonderful 65m practice average I had before this tricep injury. To quote something Monique Riddick mentioned in a recent post... I'm falling in love with the process.” – club record holder in the hammer throw, Alina Duran, via FB

“36:59 10k. Down goes an 11 year old PR.”  -original club member Steve Bonica via FB

 

“I wanted it so I took it…first place overall female AC 11k!  I couldn’t be happier!” –Jennifer Lucas via FB

 

“Best way to celebrate my bday….first 800m debut.”  -Sergio Ocontrillo, via FB

“I find it only fitting, that since we are the Original Brouhaha champions that our Princeton Enclave icon be a trophy.  Not just a running shoe!”  -Princeton Enclave co-captain Mike Fonder, as his enclave has won the first Enclave competition in both the fall and spring seasons.  Will they hold on this spring or crumble like they did in the fall?

“First day of track practice…HUMBLING.  Extremely HUMBLING!!”  -new sprinter David Maxson, via Facebook.  Hey, we respect anyone willing to start from the bottom and claw their way up.

“…did we sign up with Facebook as a sponsor???”  -Josh White, via FB, falling for the yearly Weekly Email’s April Fool’s Edition.

“I remember my first TMA nomination.  I thought it was awesome.  I was so very wrong.”  -Zak Martins, via FB, responding to Josh White’s imminent TMA for believing the April Fool’s email last week.

 

GSTC TRIVIA

In some of the club’s most entertaining moments, several athletes have attempted (been forced?) to compete in the 3,000m race walk.  Which two athletes have been disqualified in their attempts, and which athlete in the only club member to actually finish the event without getting DQed?

A-   Alyssa Douma

B-    Mike Anis

C-    Amy Denholtz

D-   Dan Teichmann

E-    Timmy Morgan

 

Gold Star

By Ashwin Anantharaman

Nora joined April 3 as she moved to New Jersey early this year and wanted people to run and train with. After running her first marathon this year (PR 3:32), she has a newly acquired life goal of breaking 3 hours. From her time running for Cornell University, she has PRs of 10:35 for 3k and 17:57 for 5k. Her pre-run routine always changes. When she ran in the winter, she would eat oatmeal and then drive to a plowed neighborhood where she could run around. Now that she runs in the evening, she runs as soon as she gets out of work. Outside of running, her hobbies are cooking and baking. 


Steady Striders

By Amy Denholtz

Congrats to the steady striders who ran the Cherry Blossom 10k in Branch Brook Park!  This weekend, the group will meet with GSTC members on Sunday, April 13, 2014, at noon at Donaldson Park, in Highland Park.  Please assemble at the Grove 1 parking lot,the first parking area on the right side as you enter the park (and conveniently located near the restrooms).   A map and directions are available at http://www.co.middlesex.nj.us/parksrecreation/donaldson.asp.  The group will be lead by Mark, one of the personal trainers on the team.  Please email Amy, at adenholtz@gmail.com, with any questions or to RSVP for the Sunday afternoon group run.  And gear up for another Saturday run the following weekend.


TEAM STUFF

Yearly dues----à https://runsignup.com/Club/NJ/NewBrunswick/GardenStateTrackClub

 

Team website--------------->  www.gardenstatetc.org

Team Facebook Fan Page---->   https://www.facebook.com/groups/159501487397707/

Team Blog---------------> http://gardenstatetc.blogspot.com/

Team YouTube Channel---> http://www.youtube.com/user/GardenStateTC 

 

This Week in Training

By Chris Tafelski (cjtafelski@yahoo.com)

Here's the work for the week.  Remember I need the flagging and stanchions back before Friday so we can set up our meet.

 

Monday - comfortable run + 10x8-10s hill sprints

 

Tuesday – 2 mile @ threshold, take 2 minutes rest, then go 2x mile at 10k pace with 2 minutes rest, 4x800 at 5k pace, with equal rest, then 2x200 at mile pace on full rest

 

Wednesday - medium run of 75% long run duration.  Spend some time approaching threshold in the last third of the run.  Let the buildup happen naturally.

 

Thursday - super easy 40-60 minutes + strides

 

Friday - 4x2k at T pace with 2-2:30 rest, followed by 4x200 at mile pace

 

Saturday - same as Monday

 

Sunday - long run!

 


 

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! 

 

TRIVIA ANSWER

Anis is the only GSTC athlete to actually finish the event, while Teichmann and Morgan literally did the Walk of Shame, both getting DQed in the RW efforts in 2013 and 2012, respectively.  We are almost embarrassed to say we've had participants in this event, but as this NPR article discuss in quite interesting depth, walking was quite the marquee event in the late 19th century.